The Sprout out Loud Podcast

In this episode, I’m sharing some personal and professional updates—including what’s shifting in how I’m showing up in the nutrition space and the recent decisions I’ve made in my business.Spoiler alert: I’m finally giving myself full permission to lean into the work that lights me up—blending my background in marketing with my expertise as a registered dietitian. That means you can expect more high-impact content designed to help more people, including blog posts, social media resources, email newsletters, webinars, and beyond.I’m also narrowing my focus to an audience I’m deeply passionate about serving: busy, active women who are seeking nutrition and lifestyle strategies to improve their energy, confidence, and health—so they can show up how they want to in their lives.As part of this transition, I’m pressing pause on The Sprout Out Loud Podcast for now. This episode wraps up Season 1—but it’s definitely not goodbye. I’ll be back in the future (maybe with guests? maybe with video?). For now, this break feels like a necessary part of my growth as a business owner, women’s health dietitian, and individual.Thanks so much for being here—I’m so excited for what’s ahead!*Download my free High-Protein Foods Guide here. *Other helpful links:To request a topic for a future episode or to request other resources, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#10: Supplements vs. Whole Foods: Where Should You Get Your Protein & Fiber?In this episode, I dive into the debate between supplements and whole foods. With so many products on the market, it’s easy to think we can isolate nutrients and skip the food itself—but there’s more to the story. I explain how the structure of whole foods (aka the “food matrix”) influences digestion, absorption, and your overall health. You’ll also hear practical strategies for choosing when supplements make sense and how to make whole foods a bigger part of your day, especially if you care about blood sugar, gut health, hormone balance, or body composition.What You’ll Learn:*Why whole foods are more than just a delivery system for nutrients*The role of the food matrix and how it affects digestion and absorption*How bioavailability differs between food and supplements*The impact of food processing on blood sugar and satiety*When supplements can be helpful—and when they fall short*How to find a sustainable balance that works for your lifestyle*Download my free High-Protein Foods Guide here. *Other helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#9: The Protein Hype: How Protein Supports Hormonal Health (And Why Balance Still Matters) — Part 2In part two of this two-part episode, we’re continuing the conversation around protein—but zooming out to explore how it fits into the bigger picture of hormonal health and overall well-being. I’ll break down why protein isn’t the only nutrient that matters, and how pairing it with fiber, carbs, and healthy fats can better support your hormones, blood sugar, and metabolism.You’ll hear practical tips on how to build balanced meals, how much protein to aim for, and where supplements do and don’t fit into your routine. Whether you’re trying to boost your energy, support your cycle, or make sustainable changes to your nutrition, this episode will help you apply the science in a real-life, doable way.What we cover in this episode:*Why fiber and carbs matter just as much as protein for blood sugar and gut health*The role of healthy fats in hormone production*How to think about your personal protein needs*Why supplements should complement—not replace—whole foods*What the “balanced plate” framework looks like in action*A simple way to space out protein throughout your day to manage appetite and energy*Download my free High-Protein Foods Guide: https://sproutoutloud.kit.com/d45e7aa9f4 *Read my blog post with 11 Dietitian-Approved Tips to Increase Your Protein Intake: https://sproutoutloud.com/protein-hacks/ *Other helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#8: The Protein Hype: How Protein Supports Hormonal Health (And Why Balance Still Matters) — Part 1In this two-part episode, I chat about the often-overlooked connection between protein and hormonal health. If you’re someone who’s active, thinking about fertility, struggling with PCOS, managing your cycle, or just trying to support your body composition and energy levels, this episode is for you.I’ll walk you through how protein influences hormone production, blood sugar balance, inflammation, and metabolism, and briefly clear up common myths about protein. The intent is to shed light on how meeting your protein needs can support hormones, recovery, and overall health.In part two, I’ll cover why protein shouldn’t crowd out other nutrients (like fiber, healthy fats, and carbohydrates), how those foods impact hormonal health too, and how protein supplements fit into the mix.*Download my free High-Protein Foods Guide: https://sproutoutloud.kit.com/d45e7aa9f4 *Read my blog post with 11 Dietitian-Approved Tips to Increase Your Protein Intake: https://sproutoutloud.com/protein-hacks/ *Other helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#7: "I Eat Well, But I'm Always Bloated" - 9 Non-Food Causes to ConsiderIn this episode, I unpack the non-food reasons behind bloating—many of which are often overlooked. We explore how factors like stress, hormones, physical activity, sleep, energy availability, posture, and eating habits can all impact digestion and contribute to that uncomfortable bloated feeling. If you struggle with bloating and feel more comfortable in your body, this one's for you.*Key Takeaways:-Bloating isn’t always about food—many lifestyle factors play a role.-Stress can disrupt digestion and increase bloating.-Hormonal fluctuations (especially around the menstrual cycle) may affect gut health.-Overtraining or under-recovering can worsen digestive symptoms.-Low energy availability (i.e., not eating enough and/or going too long without eating) slows digestion and contributes to bloating.-Poor sleep can alter gut microbiota and lead to digestive discomfort.-Posture impacts digestion more than most people realize.-Swallowing air while eating (from talking, rushing, or drinking carbonated beverages) can cause bloating.-Being mindful of how you eat—not just what you eat—can improve digestion.*Helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#6: How to Eat, Drink, Move, & Supplement After a Night of Poor SleepDidn’t sleep well last night? You’re not alone—and the way you fuel and move your body today can make a big difference.In this episode, I build on Episode #5 (How Sleep Impacts Your Appetite, Weight & Health—And What to Do About It) to walk you through exactly how to support your hunger, energy, and blood sugar after a rough night. We’ll cover what to eat, how to move, what to skip, and what to consider when it comes to caffeine and supplements.What you’ll learn:How poor sleep alters hunger hormones (ghrelin ↑, leptin ↓)Why skipping meals backfires (hello, 9 p.m. snack attack)The best foods to stabilize blood sugar and cravingsWhy protein, fiber, and healthy fats are non-negotiablesHow caffeine affects stress and blood sugarSmart supplement strategies to support recoveryQuick takeaways:After poor sleep, prioritize balanced meals—don’t skip them!Build meals around protein, fiber, healthy fats, and complex carbs for better satiety and blood sugar control.Watch your caffeine intake—it may worsen stress or blood sugar swings.Consider targeted supplements to help support your body’s recovery.Timestamps:00:00: The Importance of Sleep for Metabolic Health03:38: Responding to Poor Sleep: Nutrition and Movement Strategies08:05: Understanding Hunger Hormones After Poor Sleep09:59: The Role of Protein in Appetite Regulation12:47: Incorporating Fiber and Healthy Fats15:47: Balancing Carbohydrates for Blood Sugar Control18:42: Meal Composition: The Balance Plate Framework21:45: Managing Hunger and Blood Sugar Throughout the Day24:43: Caffeine and Its Effects on Sleep and Appetite27:48: Tips for Blood Sugar Control After Poor Sleep30:41: The Importance of Meal Timing and Sleep Hygiene33:55: Supplements to Support Recovery After Poor Sleep36:48: Recap and Final Thoughts on Nutrition and SleepHelpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#5: In this episode, we’re unpacking how sleep affects everything from your appetite and metabolism to your energy, mood, and even your gut and hormone health.As a Registered Dietitian, I’m breaking down:How poor sleep disrupts key hormones like leptin, ghrelin, cortisol, and insulinWhy you crave carbs and sugar after a rough night (and what your body is really trying to tell you)The connection between sleep and blood sugar—plus insights from my personal experience using a continuous glucose monitorHow chronic sleep deprivation can affect stress recovery, decision-making, physical performance, and even your sex hormonesPractical, evidence-based strategies to optimize your sleep and support our circadian rhythm—like post-dinner walks, earlier meal timing, caffeine timing, and how to rethink your evening routineYou'll also learn how gut health and immune function are tied to your sleep quality, and which foods and supplements may help support more restful nightsPlus: I share what personally helped me improve my sleep after struggling with it myself—along with a few underrated tips that go beyond the basics like "get a good mattress."Whether you're a night owl, an early bird, or just feeling stuck in a sleep-deprived cycle, this episode will help you connect the dots between sleep, your habits, and your health—hopefully without adding overwhelm.If you’d like additional content (podcasts, mini guide, etc.) on specific nutrients/foods that support good sleep, fill out my content request form here⁠⁠.********Helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish here⁠.Studies mentioned in this podcast episode:https://pmc.ncbi.nlm.nih.gov/articles/PMC2615460/https://pmc.ncbi.nlm.nih.gov/articles/PMC3669080/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7551988/#B4-nutrients-12-02835 https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.876752/fullhttps://pubmed.ncbi.nlm.nih.gov/29510179/https://pubmed.ncbi.nlm.nih.gov/9415946/https://pmc.ncbi.nlm.nih.gov/articles/PMC7785053/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2629403/https://pmc.ncbi.nlm.nih.gov/articles/PMC8597978/ https://www.sciencedirect.com/science/article/pii/S2212877816301934https://pubmed.ncbi.nlm.nih.gov/17308390/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8143522/ https://pubmed.ncbi.nlm.nih.gov/30374942/https://pmc.ncbi.nlm.nih.gov/articles/PMC5821259/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6213712/ https://jcsm.aasm.org/doi/10.5664/jcsm.3170 ********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

#4: Stress/emotional eating is something I cover in a lot of my visits and it can be quite difficult to navigate. In this episode, I talk about:The difference between emotional hunger & physical hungerWhat makes someone more susceptible to stress/emotional eatingSome of the biological explanations for stress/emotional eatingHigh-level strategies for addressing stress/emotional eatingIf you’d like more structure & support to address stress/emotional eating, please let me know if you’d be interested in a short resource on how to build an emotional regulation toolkit and/or a mini course on this topic by either (1) emailing me at [email protected] or (2) sending me an Instagram message @sproutoutloud.P.S. You may hear some construction happening during this episode. I apologize for any background noise towards the end of this episode!********Helpful links:To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish ⁠here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

In this episode, I cover:What tracking isWho tracking is and is not forPros & cons of trackingMisconceptions around trackingTips & practical applications for someone interested in tracking********To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish ⁠here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

In this episode, I chat more about what led me to the field of nutrition and my personal journey with diet and exercise.********To request a topic for a future episode, click ⁠here⁠. Follow me on Instagram ⁠@sproutoutloud⁠Subscribe to my e-newsletter ⁠here⁠.Website/blog: ⁠https://www.sproutoutloud.com/⁠Book a 1:1 Insurance-Covered Visit with me through Nourish ⁠here⁠.********Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.

I'm your host, Ali McGowan, a Registered Dietitian on a mission to make nutrition guidance more accessible and applicable.