Wellness Unpacked: Inclusive & Integrative Nutrition

Join Tisha, a women's health dietitian, as she unpacks her changing views on weight loss. Just a note, if you are someone who is struggling with disordered eating or triggered around conversations on weight loss, calorie counting or disordered eating, this may not be the episode for you. If you are someone who is looking to lose weight but feel like you're always stuck in the never-ending dieting cycle, I hope you gain some takeways from the episode!Connect with TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTikTok: @nourishedwithtishEmail: [email protected] The WildhearthBecoming a founding memberWork With Tisha1:1 Nutrition Consultations 

In this episode, Tisha is taking a deep dive into Irritable Bowel Syndrome (IBS). She unpacks what IBS is (and isn’t), the importance of getting a proper diagnosis, and practical strategies for managing symptoms. Tisha explores the gut-brain connection, the role of stress, and how foundational habits like mindful eating, hydration, and fibre intake can make a difference. She also discusses the low FODMAP diet, common trigger foods, and the importance of personalizing your approach to gut health.Tisha shares actionable tips for tracking symptoms, understanding dietary triggers, and when to seek professional help. The episode wraps up with a look at supplements, herbal support, and the value of stress management in overall gut wellness.Episode Breakdown02:17  What is IBS? Symptoms, types, and who it affects06:46  Why diagnosis matters: ruling out other conditions10:07  The low FODMAP diet: what it is and how to use it17:27  Gut health foundations: meals, portions, hydration, fibre24:26  Common trigger foods: coffee, spicy foods, fat, gluten, dairy29:26  Underlying causes: SIBO, dysbiosis, bile acid malabsorption, gut-brain axis39:24  Stress and IBS: the mind-gut connection43:44  Supplements and herbal support for IBS47:38  Key takeaways and actionable tipsConnect with TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTikTok: @nourishedwithtishEmail: [email protected], A., Rosa, C. D., Imperia, E., Emerenziani, S., Cicala, M., & Guarino, M. P. L. (2021). Diarrhea predominant-irritable bowel syndrome (IBS-D): Effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients, 13(5), 1506. https://doi.org/10.3390/nu13051506Chae, Y.-R., Lee, Y. R., Kim, Y.-S., & Park, H.-Y. (2024). Diet-induced gut dysbiosis and leaky gut syndrome. Journal of Microbiology and Biotechnology, 34(4), 747–756. https://doi.org/10.4014/jmb.2312.12031Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). Herbal remedies for constipation-predominant irritable bowel syndrome: A systematic review of randomized controlled trials. Nutrients, 15(19), 4216. https://doi.org/10.3390/nu15194216Lacy, B. E., Pimentel, M., Brenner, D. M., Chey, W. D., Keefer, L. A., Long, M. D., & Moshiree, B. (2021). ACG clinical guideline: Management of irritable bowel syndrome. American Journal of Gastroenterology, 116(1), 17–44. https://doi.org/10.14309/ajg.0000000000001036Manza, F., Lungaro, L., Costanzini, A., Caputo, F., Volta, U., De Giorgio, R., & Caio, G. (2024). Gluten and wheat in women’s health: Beyond the gut. Nutrients, 16(2), 322. https://doi.org/10.3390/nu16020322The gut‐brain axis in irritable bowel syndrome: Implementing the role of microbiota and neuroimmune interaction in personalized prevention—A narrative review. (n.d.). ProQuest. Retrieved August 13, 2025, from https://www.proquest.com/docview/3195393387?pq-origsite=primo&accountid=13631&searchKeywords=irritable%20bowel%20syndrome&sourcetype=Scholarly%20Journals<

In this episode of Wellness Unpacked, host Tisha is joined by Dr. Arlie Millyard (she/her), a naturopathic doctor specializing in LGBTQ2SIA+ wellness and gut health. They delve into the intricacies of queer inclusive care, the impact of stress on the gut, and the importance of a body-neutral approach to health. Dr. Millyard shares her personal journey into naturopathic medicine, the significance of understanding intersectionality in healthcare, and practical advice for advocating for one's health in potentially non-affirming healthcare environments. They also discuss the common health concerns within the queer community, the role of resilience and community in wellness, and strategies for managing IBS and nervous system dysregulation.02:33 Journey into Naturopathic Medicine05:08 Understanding Naturopathy07:07 Inclusive Healthcare for LGBTQ2SIA+10:31 Challenges in Traditional Healthcare13:47 Navigating Healthcare as a Queer Patient19:56 Health Patterns in Queer and Trans Folks24:36 The Gut-Mind Connection and IBS34:02 Understanding Body Neutral and Weight Neutral Approaches36:37 Toxic Wellness Culture and Its Roots40:32 Addressing Stress and Nervous System Dysregulation43:00 Vagus Nerve Stimulation and Gut Health46:53 Incorporating Joy and Community into Wellness57:01 Creating Safer Spaces for Queer People in Healthcare01:00: Daily Rituals for Nervous System RegulationConnect with Dr. Arlie MillyardWebsite: https://arliemillyard.ca/Heal All Consulting: https://healallconsulting.ca/Instagram: @dr.arlie.ndFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtish

In Part 2, we continue where we left off with Registered Dietitian Leeauna Duchesne. We explore the impact of the menstrual cycle on energy levels and workout performance, common mistakes in fueling for exercise, and the importance of recovery, including sleep and hydration. 01:22 Impact of Menstrual Cycle on Fitness05:20 Supporting Recovery and Nutrition11:12 Common Mistakes in Nutrition and Fitness19:58 Shifting Mindset from Aesthetics to Performance22:14 Signs of Under Fueling33:24 Final Thoughts and Where to Find More InformationFollow LeeaunaIntegrative Nutrition RDs (Ontario): https://www.shelleyrd.com/Diet Redefined (BC): https://dietredefined.com/about/Instagram: @that.rd.lifeFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtish

In this episode of 'Wellness Unpacked,' host Tisha chats with Registered Dietitian Leeauna Duchesne (she/her) about how to fuel your workouts through proper nutrition and supplementation. They cover topics such as the importance of pre- and post-workout nutrition, the role of specific supplements like creatine, protein powders, and omega-3 fatty acids, and the nuances of eating to support different types of workouts.  Learn about the best practices for staying hydrated, how to choose the right kind of protein powder, and why certain supplements might be worth considering for optimizing your fitness and overall health.03:09 Leeauna's Journey into Dietetics and Fitness07:24 Fueling Your Workouts: Pre and Post Nutrition18:11 Protein Needs and Sources for Women24:48 Plant-Based Protein Powders and Leucine25:09 Understanding Creatine: Benefits Beyond Muscle27:31 Gender Differences in Creatine Usage29:14 Optimal Timing and Forms of Creatine32:39 Electrolytes: Hype vs. Necessity36:03 Top Supplement Recommendations for Active Women41:47 Supplements on a Budget: Top Picks44:03 Overhyped Supplements to Avoid47:29 Podcast Conclusion and Next Episode PreviewFollow LeeaunaIntegrative Nutrition RDs (Ontario): https://www.shelleyrd.com/Diet Redefined (BC): https://dietredefined.com/about/Instagram: @that.rd.lifeFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtish

In this episode of Wellness Unpacked, Tisha continues the discussion on managing PCOS, focusing on reducing androgens through nutritional strategies, exercise, and stress reduction. Key topics include the importance of balancing blood sugar and reducing inflammation, the potential impact of supplements like NAC and Myo-Inositol, and supporting overall hormone health. 00:34 PCOS Deep Dive Part 2 Overview01:56 Reducing Androgens: Nutritional Strategies09:18 Exercise and Stress Reduction for PCOS12:09 Importance of Sleep and Stress Management15:52 Nutrient Deficiencies in PCOS18:24 Supplements for PCOS Management28:19 Conclusion and Final ThoughtsFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishTranscript & ReferencesMentioned In The Podcast:Beat The Burnout Masterclass

Join Tisha as she deep dives into PCOS!She explains what PCOS is, its symptoms, diagnosis criteria via the Rotterdam criteria, as well as associated risks. The discussion then shifts to dietary strategies to manage PCOS, exploring the importance of balancing blood sugar, reducing inflammation, and the role of gut health. While conventional medications like Metformin and oral contraceptives are discussed for their benefits and side effects, a significant portion of the episode focuses on how nutrition and lifestyle changes can serve as crucial interventions. Emphasizing balanced meals, anti-inflammatory foods, and stress management, this episode provides a comprehensive guide to managing PCOS through diet and lifestyle!01:35 - Understanding PCOS: Symptoms and Diagnosis02:16 - PCOS and Metabolic Health08:45 - Common Medications for PCOS12:43 - Nutrition and Dietary Strategies for PCOS19:45 - Gut Health and PCOS24:20 - Balancing Blood Sugar and Reducing Inflammation35:43 - Conclusion and Next StepsTranscript & ReferencesMentioned In The Podcast:Beat The Burnout MasterclassAnti-Diet by Christy Harrison RDIntuitive Eating by Elyse Resch and Evelyne Tribole

In this episode, Tisha talks about:What is progesterone: why it matters even if you aren't trying to get pregnantThe role of progesterone  (fertility and beyond!)Symptoms of low and high progesteroneWhat are the main causes and risk factorsHow to support progesterone with diet and lifestyle interventions Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishJoin Beat The Burnout MasterclassLet's work together References:PMID: 32644386PMID: 27810707PMID: 27981182PMID: 34959877PMID: 35103957Nichols, L., & Hendrickson-Jack, L. (2024). Real Food for Fertility: Prepare your body for pregnancy with preconception nutrition and fertility awareness. Fertility Food Publishing. 

In this episode, Tisha talks about:What is PMS (and what it isn't)The role of estrogen and progesteroneHow birth control affects PMSWhat are the main causes and risk factorsHow to support PMS with diet and lifestyle interventions Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishJoin Beat The Burnout MasterclassLet's work together References: PMID: 21346091PMID: 36819682PMID: 31736837PMID: 15956003PMID: 21346091Today's Dietitian: Nutrition's Role in Premenstrual Syndrome — Learn About This Disorder and the Role Genetics, Environment, and Diet May Play in Its Onset

In this episode, Tisha talks about:The bidirectional relationship between your gut and hormones (and how having one out of balance can throw off the other)Digestive symptoms throughout your cycleThe role of the estrobolome in estrogen detoxification What to eat to improve digestive symptoms and improve hormone healthFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishJoin Beat The Burnout MasterclassJoin Diet Freedom Academy (use code DFA50 to save $50 off the program)

In this episode, Tisha talks about:what does "balanced hormones" actually mean for people who menstruatethe foundations of good health how to know if you're eating enoughhow to balance blood sugar for healthy hormonesimportant macronutrients and micronutrientsthe role of inflammation in hormone healthhow to support your liver Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishBook your DUTCH testJoin Beat The Burnout MasterclassJoin Diet Freedom Academy (use code DFA50 to save $50 off the program)

In this episode, Tisha talks about:where I've been (hello mental health)being cringe and doing it anywaymy favourite new book genremy first queer sexual experiencecoming out to my parentshow I got into nutritionwhy I can't bother with "high maintenance" health practicesFollow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishBook your DUTCH testJoin Beat The Burnout Masterclass

In this episode Tisha talks about:her mixed feelings about New Year's resolutionswhy doing less matters morewhy we need to focus on our relationship to food just as much as what we're actually eatingembracing being wrong and learning new things regulating your circadian rhythmthe importance of community Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishWork with meBook your DUTCH testJoin Beat The Burnout Masterclass

In this episode, Tisha talks about:what is burnout and HPA-Axis Dysfunctionsymptoms of high and low cortisolhow chronic stress impacts hormones and gut healthher personal story dealing with burnoutstrategies to overcome burnout Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishBook your DUTCH testJoin Beat The Burnout Masterclass Join Diet Freedom Academy (use code DFA50 to save $50 off the program)

In this episode, Tisha talks about:the difference between bisexuality and pansexualityher personal experience identifying as bisexualhow biphobia and bierasure can show up how to feel valid in your sexual identity Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishBook Your 90-min Hormone Health IntensiveGet on the waitlist for the Heal Your Hormones Group ProgramWork with me

In this episode, Tisha breaks down the basics of the menstrual cycle, what's normal, and how to support each phase with nutrition and lifestyle support. Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtish Work with meBook your DUTCH testJoin Beat The Burnout MasterclassArticles & Books MentionedThe Fifth Vital Sign By Lisa Hendrickson-Jake The Functional Guide To PMS

In this episode, Tisha unpacks what diet culture is, how it shows up in our everyday lives and it can impact the LGBTQ+ community. Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishWork with meJoin Diet Freedom Academy (use code DFA50 to save $50 off the program)Book your DUTCH testJoin Beat The Burnout MasterclassArticles & Books Mentioned: Anti-Diet by Christy HarrisonEating Disorders in LGBT PopulationsLGBTQ People and EatingLet's Talk About Weight StigmaWhy We Need To Stop Focusing On Weight Loss

Join Tisha as she explains how gender bias can show up in healthcare, and how throughout history, women, trans and non-binary people have been neglected in topics around reproductive and menstrual health.Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishWork with meBook your DUTCH testJoin Beat The Burnout MasterclassJoin Diet Freedom Academy (use code DFA50 to save $50 off the program)Articles + Books Mentioned:Unwell Women, by Elinor CleghornThis Is Your Brain on Birth Control, by Sarah Hill, Ph.DInvisible Women: Data Bias In A World Designed For Men, by Caroline Criado Perez"Fear of the Clit: a brief history of medical books erasing women's genitalia""Sick and Tired: how the medical field neglects women's health""Discrimination Prevents LGBTQ People From Accessing Health Care""The Disparities In Healthcare For Black Women"

Meet your host, Tisha, as she talks about why she decided to start this podcast and what you can expect. Follow TishaWebsite: nourishedwithtish.comInstagram: @nourishedwithtishTiktok: @nourishedwithtishWork with meBook your DUTCH testJoin Beat The Burnout MasterclassJoin Diet Freedom Academy (use code DFA50 to save $50 off the program)