The Nourished Chat

There was a time when I thought if I could just be more consistent in the gym, everything else would fall into place.Like if I showed up enough, worked hard enough, got sweaty enough… my body would eventually “catch up.”And I see this all the time now. Someone is working out four, five days a week. They’re doing the classes, closing their rings, hitting the step goal… and quietly wondering why nothing is changing.Not for lack of effort.Just… something isn’t adding up.And it’s not because you’re doing it wrong. It’s because what feels like the biggest lever usually isn’t the one actually driving the result.Links and Resources in this episode:Calorie and Protein CalculatorIntermittent Fasting Episode

So many of us assume our eating habits come down to willpower, discipline, or “just making better choices.” But that starts to fall apart the second you find yourself standing in the kitchen, eating something you didn’t even really want, or wondering why the cravings hit so hard by 3 p.m.Amy shares a simple framework for understanding the different reasons we eat, and it opens up a much more useful way to look at cravings, mindless snacking, and those moments where you feel like you’ve gone off the rails. Sometimes you don’t need more rules. You need a clearer picture of what’s actually happening.Dr. Amy Behimer is a doctor of pharmacy and autoimmune health coach helping people navigate the challenges that come with a life changing diagnosis. Find the sister episode I recorded on Amy’s podcast: 4 Signs You’re Not Easting Enough Protein! LINKYou can find Amy on her website or her podcast Autoimmune Health Secrets. Topics CoveredFuel eating and body nourishmentFog eating and lack of awarenessStorm eating and emotional triggersJoy eating and pleasureIdentifying root causes of cravingsWhy vague problems stall progressPlanning ahead to reduce mindless eatingThought patterns that drive overeatingBuilding awareness before making changesLinks and Resources in this episodeAmy’s free quizAutoimmune Health Secrets PodcastMy Husband Clint’s Finance and Food Podcast EpisodeLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

I generally think that if one person has a question, it probably means other people are wondering the same thing! These 3 questions were submitted to my local Orangetheory during their Transformation Challenge: Do I need to be taking supplements like protein, creatine or pre-workout? How do rest days change how I should eat? (Timestamp ~3:45)How does alcohol, eating out and weekends affect fat loss? (Timestamp ~9:15)Links and Resources in this episodeCreatine podcast episodeLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Sometimes change starts in the most unplanned ways. A shared dinner, an offhand comment, a walk that didn’t happen, but stuck anyway. Real transformation rarely looks dramatic at first. It often begins when someone is already exhausted, stressed, and quietly frustrated that the usual answers aren’t working. Tricia Stover is a coach herself (in franchise and enterprise strategy) and recognized that starving herself was not helping her become her best self. She needed fuel to transform inside and out! Topics CoveredUndereating and stress responseWalking as self-regulationScale versus measurement progressRebuilding eating habits from scratchConsistency over intensityCoaching accountabilityLinks and Resources in this episodeYou can find Tricia on her website hereA related episode on why eating less can backfire is hereLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Creatine has been everywhere lately, between the headlines, gym talk, and bold claims about brain power, it’s hard to know what’s real and what’s just marketing.What is creatine actually doing in your body? Who might benefit? What should you realistically expect? There’s nuance here. Some solid science. Some overreach. And a lot of confusion.If you’ve been curious but skeptical, this episode will give you the context you need to decide for yourself.Topics CoveredWhat creatine does in cellsATP regeneration and energy systemsStrength and hypertrophy adaptationsHIIT versus endurance trainingWater weight and muscle fullnessBulking concerns and realityProtein and creatine differencesMental health researchLinks and Resources in this episodeProtein calculatorThe effects of creatine supplementation on cognitive function in adultsEfficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depressionCreatine supplementation research fails to support the theoretical basis for an effect on cognitionLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

There’s something strange about the way online nutrition works.You can read articles, follow accounts, listen to podcasts, and save hundreds of tips for free. Then suddenly the next step is a big commitment: months of coaching, real money, real accountability.For a long time that gap didn’t sit right with me. I kept wondering what the middle could look like. Something more helpful than general advice, but less intimidating than jumping straight into a full 3 or 6 month program.Here's a peek behind the curtain of our new program and the process that led me to creating it. Click here to get on the waitlist for the 1 month Clarity Path Program when it launches!

Trying to eat healthier and lose weight while feeding a family can feel like an impossible math problem. You want progress, but you don’t want to cook two dinners every night. That tension is real, especially with kids, busy schedules, and wildly different calorie needs at the table. Since I don’t have kids, I brought on former client Amanda to talk about how she lost 30 lbs and 5 inches on her waist while feeding her two teenage kids! Topics CoveredComponent-style family mealsCustomizing portions without separate dinnersTracking food around family mealsFeeding teenagers with high calorie needsUsing leftovers across multiple mealsSauces and add-ons for flexibilityMaintenance eating after weight lossLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Eating enough protein sounds simple until you try to do it consistently. This breaks down where people usually get stuck and what actually helps in real life. Instead of new rules or drastic changes, focus on small adjustments that build on what you already eat. Things like portions, timing, food choices that quietly underdeliver, and how snacks and travel tend to throw everything off. The goal isn’t perfection or hitting an exact number every day. It’s making protein easier to get, easier to repeat, and easier to adjust over time.Links and Resources in this episodeProtein and calorie calculatorHigh protein snack listProtein Power Plan meal examples⁠⁠Learn about 1-1 online nutrition coaching⁠⁠ to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my ⁠⁠nutrition newsletter⁠⁠ for weekly tips and insights. Follow me ⁠⁠on Instagram⁠

Today I’m joined by Kendal, one of our coaches at The Nourished Path. We’re going to explore what a real 10 year weight loss journey can look like, with all the ups and downs that that entails. In this conversation, Kendal shares:How her gut and Crohn’s disease shaped her relationship with foodWhy losing 65 pounds quickly didn’t prepare her for navigating “normal life”What happened when she regained 20 pounds, and how maintenance changed everythingThe mental load of being a coach while going through IVF and hormone chaosWhy some seasons of life simply aren’t compatible with fat lossWe also dig into the three phases of a fat loss journey—fat loss, rebuilding, and maintenance—and why maintenance is the unsung hero of long-term success.Progress isn’t linear, life is messy, and sometimes maintaining (or simply not sliding as far as you once would have) is the win.If you want to hear more from Kendal, check out this podcast episode. Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Eat less, move more, lose weight. On paper, it’s simple and tidy. In real life, your body get a vote. I see the same two strategies over and over that feel smart but quietly derail progress: cutting calories as low as possible and piling on more workouts. Both look disciplined. Both often backfire.Weight loss stalls. Hunger spikes. Energy tanks. Motivation fades. Instead of blaming willpower, let's slow things down and look at what the body is actually responding to, and why moderation tends to outperform extremes over time.Links and Resources in this Episode:Calorie and Macro CalculatorLose Fat, Not Muscle podcast episode⁠Learn about 1-1 online nutrition coaching⁠ to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my ⁠nutrition newsletter⁠ for weekly tips and insights. Follow me ⁠on Instagram

Today I answer your top 3 questions about protein: 1. How much protein do you really need?2. Do you need to eat protein before your workout? Does timing matter in general?3. Are protein bars and powders helping or hurting you?Links and Resources in this episodePrevious protein-focused podcast episodeFree protein guideFree macro calculatorLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Let’s be so for real about weight loss goals for a minute.Magazines still promise “10 pounds in a weekend,” influencers are crash-dieting before vacations, and meanwhile you’re just trying to figure out:What’s actually realistic for my body?How long is this going to take?And how do I know if I’m even making progress?Let’s dig into how to set weight loss goals that are both ambitious and realistic. The kind that work with real life, not against it. Kids, travel, PMS, late-night cereal cravings… all of it.Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram

December tends to slow things down just enough to notice what usually gets missed. I went behind the scenes of the podcast, client work, and the business as a whole, expecting a few straightforward patterns. But, as always, reality isn’t that simple! I share what I noticed about which podcast episodes performed best, where new clients actually came from, and what really predicts success in nutrition coaching. I also talk through why ads didn’t work for me, why referrals continue to matter most, and how weight loss medications like Ozempic are changing the landscape of nutrition coaching going into 2026.Links and Resources in this episodeJoin my nutrition newsletter for weekly tips and insights. Top Apple Podcasts of 2025: #1: Are workouts increasing your cortisol? Link#2: How to stop evening snacking Link#3: Why NEAT is vital to your weight loss goals Link #4: Is Intermittent fasting a good idea with Trisha Link Top Spotify Podcasts of 2025: #1: Are workouts increasing your cortisol? Link#2: What’s actually important for fat loss Link#3: Watch out for these diet red flags Link#4: I’m not eating much but I can’t lose weight LinkLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Follow me on Instagram

The holidays are officially… a lot. There’s the food, obviously. But there’s also the family dynamics, the travel, the “just have another slice!” comments, and that sneaky pull to keep everyone else happy while quietly abandoning what you actually want and need.In this episode, I’m joined by licensed mental health therapist Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. Together, we dig into the emotional side of holiday eating and the practical strategies you can use so you don’t roll into January feeling like a hungover Pinterest board.We talk about how to prepare for events ahead of time, how to spot when eating is “not about the eating,” and how people pleasing around food is often really self-abandonment in disguise. You’ll hear ideas for starting non-food traditions (crafts, walks, projects), ways to handle comments about what’s on your plate, and how to deal with food gifts and leftovers without turning into a human trash can.You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here! Past episodes with Katie: The Perfectionism TrapWeight Loss PlateausLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on InstagramIf this episode helped you feel a little more prepared for holiday eating, please follow and rate the podcast, and send it to a friend who’s already stressing about the dessert table.

Have you been feeling sore lately, or just a little “off” in your body? It might not be your workouts or your age…it could be your circulation.Meet Adam Hewitt, one of fewer than ten practitioners in the world trained in Sennin-So Shiatsu, a 650-year-old Japanese healing art focused on restoring circulation and balance through precise touch and pressure (think acupuncture without needles).We talk about how inflammation really works, why poor blood flow can leave you feeling sore and slow, and simple ways to get things moving.Find Adam at his website here for more about Sennin-So Shiatsu. He has an office in Kirkland Washington, and I highly recommend a visit! He also holds regular workshops for massage therapists and other body work practitioners. Check out this related podcast episode about The Anti Inflammatory Diet and how what you eat can also lower your inflammation. Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Heather Stevenson shares how she stopped making excuses and took back control of her health.After years of putting herself last with caring for family, running multiple businesses, and dealing with several serious health issues, Heather decided she was done making excuses. She stopped numbing with food and alcohol, and rebuilt her confidence one small choice at a time.We dig into the mindset shifts that helped her lose nearly 50 pounds, quit drinking, and finally feel strong again. If you’ve ever felt stuck, frustrated, or “too far gone,” Heather’s story is proof that you can always start again, and it’s never too late to own your path.And, of course, shoutout to Heather’s coach Trisha! If you’d like to get support on your weight loss journey, learn about The Nourished Path here. Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Let’s be honest, nobody likes feeling hungry. And when you’re starving, discipline doesn’t stand a chance. In this episode, I’m sharing ten simple, science-backed ways to stay full so you can stop white-knuckling your way through the day.I’ll talk about what actually makes food filling (hint: it’s not just calories), how to build meals that keep you satisfied, and why small tweaks can completely change how you feel.If you’re tired of fighting hunger all the time, this one’s for you.Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Plateaus are one of the most frustrating parts of any health or fitness journey. You’re putting in the effort, doing the work, but the results just don’t seem to be showing up. In this episode, we dig into why plateaus happen, how to know if you’re really in one, and the small but powerful adjustments that can help you move forward without burning out.Joining me today is Katie MeKenna , a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness.You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here! Past episodes with Katie: The Perfectionism TrapLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on InstagramTopics Covered:The difference between a true plateau, a temporary pause, and intentional maintenanceWhy water weight, hormones, travel, and sleep can disguise your progressHow to spot subtle wins (like better energy, performance, or clothes fitting differently) when the scale won’t budgeThe importance of setting realistic expectations and timelines for weight lossSmall, sustainable tweaks that often make the biggest differenceHow to manage the emotional side of frustration so you don’t lose momentumWhether you’re hitting a wall in weight loss, training, or any area of life, this episode will help you reframe plateaus as part of the process, not the end of it.

Signed up for the hyrox in December? Or maybe you’ve got a marathon, triathlon, or other race circled on the calendar? Let’s talk about how your nutrition and recovery should change along with your training! I’m joined by Sean Roberts, Chiropractor and Certified Strength and Conditioning Specialist in Woodinville, Washington. Sean is not only a chiropractor, but also an avid F45 member and has completed many events over the years. He’s been seeing an increase in the number of injuries leading up to competition day in his patients, and hopefully we can help shed some light on how you might need to change your life so you stay healthy!What HYROX actually is: 1 km runs paired with functional workout stations (sled pushes, farmer carries, wall balls, etc.), repeated eight times. Even if you’re not doing HYROX, these tips apply to other events like marathons, obstacle races, or any big fitness goal where your body is being pushed hard.Topics Covered: Changing your movements to avoid injuryThe role of protein and carbs in your workouts Timing your nutrition around your trainingHydration & electrolytes Race-day nutrition.Changing your goals: weight loss vs. performanceRecovery strategies: sleep, rest days, and active recovery that actually helps.Find Dr Sean Roberts on his website here or his instagram here. Past episodes with Sean: Lose Fat, Not Muscle and Nutrition Mythbusting Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Today we’re covering two “taboo” subjects: Nutrition and Finance. Amazingly though, there are SO many similarities between the two, and I’ve found that sometimes thinking about a topic from a different angle can help us understand it in a different way. I’m joined by my husband, Clint Campbell, who is a financial advisor and head of Soundview Financial Group with offices in Washington, Maine and Montana. He’s also a CFP, fiduciary, and has been named Forbes Best-in-State Wealth Advisors in 2023, 2024, and 2025! Clint has lost 70 lbs himself (I helped him with the last 20) and has a unique perspective on how similar financial advising and nutrition coaching are.Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.What we cover in this episode:Why supplements should supplement, not replace, healthy habitsCoQ10 for heart health: what the research really saysThe handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)When creatine makes sense and how to take itCommon pitfalls with supplements (duplication, poor absorption, or marketing hype)Food-based ways to boost iron and vitamin C for better absorptionSigns you might be overdoing it with certain vitamins (like B6)How to think critically about supplement marketing claimsBy the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.Iron-Rich Foods Animal-Based (best absorbed):Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of ironBeef liver – 3 oz cooked: 5.4 mg of ironChicken thighs (dark meat) – 3 oz cooked: 1.1 mgTurkey (dark meat) – 3 oz cooked: 2.0 mgCanned tuna (in water) – 3 oz: 1.3 mgSardines – 7 sardines (3 oz): 2.0 mgOysters (cooked) – 6 medium: 4.5 mgEggs – 2 large: 1.0 mgPlant-Based (less absorbed):Lentils (cooked) – ½ cup: 3.3 mgSpinach (cooked) – ½ cup: 3.6 mgTofu (firm) – ½ cup: 3.4 mgChickpeas (cooked) – ½ cup: 2.4 mgPumpkin seeds – 1 oz (¼ cup): 2.5 mgQuinoa (cooked) – 1 cup: 2.8 mgFortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)Vitamin C Rich Foods:Red bell pepper (raw) – ½ cup: 95 mgBroccoli (cooked) – ½ cup: 50 mgStrawberries (sliced) – ½ cup: 49 mgKiwi – 1 medium: 64 mgOrange – 1 medium: 70 mgTomato (raw) – 1 medium: 17 mgTomato sauce – ½ cup: 22 mgPineapple (chunks) – ½ cup: 39 mgCantaloupe – ½ cup: 29 mgBrussels sprouts (cooked) – ½ cup: 48 mgPapaya – ½ cup: 44 mgSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching

Today I’m joined by my cousin Rachel who had a lot of questions that you might also be wondering. From BMI, probiotics, cruise ship buffets, kids and new foods, high protein snacks, ozempic and more! Topics Covered: Why BMI can be useful in context, and when to stop stressing about itHow much water you actually need Pills vs. foods for probioticsWhat to do if you’re a stress eaterCortisolMy thoughts on GLP-1 meds (like Ozempic) How to make trying new foods fun for adults and kids What to focus on at buffetsSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching

If you’ve ever said, “I’m either all in or completely off the rails,” this episode is for you.Today, I’m joined by Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. We’re digging into perfectionism and the all-or-nothing mindset—how it shows up around food, how it sabotages progress, and why being “imperfect” might be exactly what you need.Topics Covered: What perfectionism actually looks like in day-to-day eatingWhy black-and-white thinking leads to burnout (and bingeing)The myth of needing to “get it right” 100% of the timeHow to pause and reflect without shameWhy the middle path is harder—but also way more sustainableKatie and I come at this from two different angles, from my perspective as a dietitian, her's as a therapist. You’ll hear how those perspectives blend together to help clients navigate change in a real, doable way. You can find Katie McKenna on her website here.Learn about 1-1 online nutrition coaching here.

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere!But is it all just marketing hype? Are electrolytes something you actually should be supplementing with? In my opinion - maybe. It depends on your exercise, the time of year, and more. Topics covered:What electrolytes are. How you can get each of the electrolytes.Do you need to supplement?What you should look for in a supplement.How to get electrolytes from food.

Ah, balance. That magical word we all say we want—until we realize we have no idea what it actually means. Is it eating grilled chicken and broccoli five days a week so you can go wild on a cheeseboard and wine on Saturday night? (Spoiler: that’s not it.)In this episode, I break down what real-life balance looks like—from what’s on your plate to how your meals are spaced throughout the day so you’re not eating a pile of gummy bears at 9pm.Topics Discussed: How to build a balanced mealWhy sauce counts (and why I’ll never touch your coffee order, promise)The sneaky way “just a little” sugar adds up across the dayWhy your weekends might be sabotaging your progressHow to prep for busy seasons so you’re not living off cold string cheese and regretBalance isn’t perfection. It’s not eating perfectly Monday–Friday and then letting chaos reign. It’s structure and flexibility. And in this episode, we’ll help you find your version.Macronutrient and Calorie CalculatorIf you liked this episode, check out this one about the Nutrition PyramidLearn about 1-1 online nutrition coaching

I’ll be honest: camping is not my thing. But I know a lot of you love it, and when it comes to staying on track with nutrition while you’re out in the woods, it can feel like a bit of a mess. That’s why I brought in Coach Trisha, who does camp and has figured out how to keep meals balanced (and still fun).We talked all things car camping - from what to pack in your cooler (yes, you might want two!) to how to prep simple meals like skillet dinners, breakfast egg scrambles, and even walking tacos. We talk about the "all weekend snack-fest" trap, prepping ahead for post-camping Mondays, and how to think through food choices so you can enjoy that s’more and feel good in your body.And if you’re doing more hiking than camping, don’t miss our previous episode that dives into food and fuel for the trails!Topics Discussed: Car camping basicsEasy meal ideasSnack and protein tips for the outdoorsHow to avoid grazing all dayPost-camping recoveryFitting in fun foods like s’moresAlcohol, hydration, and food safetyConnect with Trisha Caton, RD:Instagram:⁠⁠ @nutrition_by_trisha⁠⁠⁠⁠⁠Work with Trisha⁠⁠⁠Hiking Podcast

If you’ve ever hit the trail with good intentions and come back wondering why am I so hungry for three days straight? — this one’s for you.In this episode, I’m joined by Coach Trisha (fellow hiking buddy and nutrition nerd), and we’re talking all about how to fuel your hike without overdoing it. Because yes, hiking is great exercise... but that doesn’t mean it earns you an all-you-can-eat burger and fries plus a beer at the bottom.We’ll walk you through what to eat before, during, and after your hike—especially if you’re trying to lose weight or just stay on track with your goals. From car snacks and salty Rice Krispies to sneaky electrolytes and why your protein bar might be working against you, we’ve got your back.We also get real about what hiking actually burns (spoiler: probably not 2,000 calories) and how to keep the “I earned this” mentality from undoing your progress.Whether you’re new to hiking or a seasoned trail pro, you’ll leave this episode with tips you can actually use on your next outdoor adventure. Topics Discussed: Fueling before your hikeWhat to eat while hikingHow many calories you're actually burning on a hikeHydrationOvereating after your hike is overConnect with Trisha Caton, RD:Instagram:⁠ @nutrition_by_trisha⁠⁠⁠Work with Trisha⁠⁠ Past podcast episodes with Trisha⁠Meet Coach Trisha⁠⁠Lose fat, not muscle⁠⁠Nutrition Mythbusting⁠⁠Intermittent Fasting⁠Eating when you don' feel well

There’s so many ways to eat more protein without eating more meat! So even if you aren’t a vegetarian, I think you’ll find this episode to be worth a listen. When I met Neha, I knew that she had some valuable tips and lessons to share! She lost 30 lbs herself eating an Indian and Vegetarian diet, and has learned so much along the way. She learned so much by tracking her macros and losing weight, that she became a macro coach herself! Topics:Why macro counting is more sustainable long term than other dietsHow to adjust recipes to decrease fat and/or carbs and increase proteinEating at restaurantsSimple swaps to increase your proteinResources: Follow Neha on InstagramHigh protein rotiVegan protein (truvani)10 kitchen hacks to make any meal macro friendly guideRecipe for Kodiak protein muffins:Ingredients:1 box Kodiak brand double chocolate muffin mix1 cup (240 mL) nonfat fairlife milk2 eggs (100g)191 g nonfat plain or vanilla Greek yogurtBake for 12-15 minutes at 375 °F If you liked this episode, you should also check out⁠ this one ⁠where I interviewed one of our clients, Janani, about how she’s navigated an Indian and Vegetarian diet.

Get ready to learn some new words today! We're going to talk about the main 4 ways that you burn calories, and how to increase it. 1. Basal Metabolic Rate (BMR)2. Exercise Activity 3. Thermic Effect of Food (digestion, also called TEF)4. Non Exercise Activity Thermogenesis (NEAT) If you liked this episode, you should also check out⁠ this one ⁠about the Nutrition Pyramid of Priorities.

Dan and Colleen have lost a combined 50 pounds so far this year with the help of The Nourished Path and coach Kendal - and we’re going to explore their journey and what has gone differently this time around vs other times they’ve tried to lose weight. Topics:Key nutrition changesUnexpected benefitsHow they help each other out as a coupleWhat’s next - maintenance is a new adventure! Get results like Dan and Colleen! Check out reviews ⁠⁠here⁠⁠ and learn more about our coaching ⁠⁠here

Could skipping breakfast actually be the secret to sustainable weight loss? Or is it just a fad? This episode throws the limelight on the popular dietary practice - intermittent fasting.Fellow Registered Dietitian and Nourished Path coach Trisha joins me in challenging the notion that fasting is superior to a simple calorie deficit and macros for weight loss.Topics:What is Intermittent Fasting (IF)?What are the benefitsWhat are the possible harms of IF?Meal TimingIF on vacationFasting and workoutsResources:Quick Breakfast Prep Podcast EpisodeFree Grab and Go Meal Guide Learn about personal nutrition coaching here to lose weight without intermittent fasting!

Why is it that we can feel like we're not eating very much, but can't seem to lose weight, or maybe have even been gaining a few pounds?If you're asking yourself this question - you're not alone! I hope that today's episode can shine a bit of light on this phenomenon and help you understand "calories in vs calories out", why sometimes we can be eating more than we think, and ideas for what to do next. I feel like I could probably talk more about this topic, so if you'd like to hear more send me a message with your question and I might do a part 2 on this in the future! If you want to hear more now, check out this episode on the “Nutrition Pyramid for Weight Loss”.

What's a Registered Dietitian? And why do some Registered Dietitians seem to not know anything about how to help you lose weight? Today's special guest Olivia is a double feature - she's both one of our clients at The Nourished Path, and also a Registered Dietitian herself. Even with all of her knowledge, she felt stuck when it came to losing weight herself. She worked out at Orange Theory multiple days a week, and in theory knew what she should be doing but was having a hard time putting that knowledge into action! But with coach Trisha's support, the last 8 months Olivia has lost 30 lbs, and 5 inches off her waist.  We will also talk about the difference between a Registered Dietitian and a nutritionist, common misconceptions about our field, and why it's important to know a Registered Dietitian's specialty before working with them For more on this topic, check out this episode on RD's vs Nutritionists.  Get results like Olivia! Check out reviews ⁠here⁠ and learn more about our coaching ⁠here

Even if you’re feeling amazing right now, this is an episode you won’t want to miss! It’s important to prepare for illness now so you’re ready.  The Nourished Path’s very own coach Trisha is here with her best tips and tricks for eating when you’re sick! Trisha is Registered Dietitian, and through her work at the hospital has a plethora of ideas to nourish your body through illness. Now she uses those same strategies with her clients! Key Takeaways Eating protein when you don’t feel like it Creating a “sick food” emergency kit What to do for upper respiratory illness How to eat for GI illness Foods to avoid when you’re sick - even if they might sound good  Resources:  Electrolyte Podcast Gainful Electrolytes Traditional Medicinal’s Tea (found in your local grocery store with tea) Unjury chicken soup protein powder (there are also other savory flavors like beef and french onion soup) Connect with Trisha Caton, RD: Instagram: @nutrition_by_trisha ⁠Work with Trisha⁠ Past podcast episodes:  Meet Coach Trisha Lose fat, not muscle Nutrition Mythbusting Intermittent Fasting

New year, new you, new goals! And weight loss, nutrition and fitness are at the top of many people's lists! But there are SO many bad weight loss programs out there, here's a few traps to look out for. This doesn't necessarily mean that any one diet or weight loss program is bad necessarily, but it does mean that you should look closer and do a bit more research. Warnings to look for: 1. "Cleanse" or "Detox" 2. Toxins/Chemicals 3. "Unique" food, shakes, supplements, pills etc. 4. Labeling foods as "bad" 5. Eliminating whole food groups 6. Meal plans 7. Rapid weight loss Cheers to 2025! To learn more about The Nourished Path's sustainable, wholistic personalized nutrition coaching, ⁠go here

Cortisol is a big buzzword. Cortisol is also known as “the stress hormone” (which sounds terrifying). So. Do you actually need to worry about cortisol? We talk about: What cortisol is Healthy vs unhealthy corisol levels Why cortisol is so hard to test Symptoms of high cortisol If workouts are causing high cortisol How to lower cortisol Practical life tips to feel less stressed! : Amber shares her experience with a registered dietitian who gave her generic advice that didn’t address her specific needs. If you’d like to learn about lowering inflammation with food, here’s a podcast episode about that ⁠LINK And you can learn more about my 1-1 nutrition coaching ⁠here

Amber has made incredible progress—losing 30 pounds and three dress sizes—all while managing rheumatoid arthritis and reducing inflammation. Her journey is truly inspiring, and I’m so excited to share it with you. We talk about: Amber’s starting point: Struggling with rheumatoid arthritis, inflammation, and frustration from working hard in the gym without seeing results. Why previous approaches didn’t work: Amber shares her experience with a registered dietitian who gave her generic advice that didn’t address her specific needs. Coach Kendal's support: From tackling inflammation through nutrition to focusing on adding nutrients rather than restricting food. Practical anti-inflammatory strategies: The role of high-protein options like lactose-free cottage cheese and Greek yogurt, and avoiding triggers like fried foods, sugar, and dairy. Mindset shifts for success: Why focusing on what you can add to your diet (like fruits, veggies, and protein) is more sustainable than a restrictive approach. Gym recovery improvements: Amber explains how reducing inflammation and improving nutrition helped her recover faster from strength training. Lessons learned: The surprising insights Amber gained about "trigger foods" and why some foods aren’t as satisfying as we remember. My podcast episode on the anti-inflammatory diet LINK Get results like Amber! Check out reviews ⁠here⁠ and learn more about our coaching ⁠here

Happy New Year! Today we’re going to talk about how to set goals that you’ll actually follow through with. Key Takeaways Assessing your life and what area you would like to improve Choosing a goal and action steps to achieving it Increase your likelyhood of reaching your goals Accountability and support Resources:  ⁠This Wheel of Life tool can be very helpful in assessing which areas of your life need more attention. A (very long) podcast from Andrew Huberman that has more tips for goal setting and achievement. Learn more about our nutrition coaching here

Today my friend Patrick Umphrey and I are going to talk about how we can maintain healthy habits throughout the holiday season while still enjoying ourselves! Let's avoid the 5 lbs most Americans gain between Thanksgiving and New Years Topics include Balancing indulgence without overdoing it How to eat before a holiday dinner Leftovers Everyday temptations around the home Feeling your best this holiday season Taking the whole month into account, and choosing which meals/events are special and which are not Link to our previous podcast on food environment here You can find Patrick on his Eat, Train, Progress facebook group here

Let’s be honest - we’ve all done it. Sneak back into the kitchen to have some chocolate or a bowl of cereal. Before you know it you’ve had more than you intended, and the guilt sets in. Those little nighttime bites can also really put a halt on your weight loss goals, or lead to weight gain over time. Eating before bed can also cause your sleep to be less deep, leaving you exhausted the next day! Hopefully todays podcast episode can help you stop your evening snacking. Why evening snacking happens Dinner mistakes Are you hungry? Evening routines Non-Food rewards after a long day

Let's explore Ripal's transformative two-year journey to losing almost 60 pounds—double her original goal! Ripal's story is an incredible example of resilience and persistence, especially after trying multiple weight loss programs like Weight Watchers, Stronger U, and Noom without success. Ripal's journey took some unexpected turns - and with the help of the fantastic coach Trisha she uncovered a medical condition (PCOS) that was standing in her way. This experience highlights how important it is to advocate for yourself when you feel something is off, even when it’s easy to get written off—especially as women. We also talk about the value of building solid nutritional habits, focusing on protein, and getting personalized coaching to fit busy lifestyles. Ripal learned to navigate life as a vegetarian and working in a high-stress hospital environment. Link to the podcast on Ozempic Get results like Ripal! Check out reviews here and learn more about our coaching here

Today I'm joined by Osteopathic Physician Dr. Savitha Kasturi, to dive deep into the often-overlooked topic of perimenopause.  We discuss what perimenopause is, including hormone changes that occur leading up to menopause, and share insights on common symptoms such as irregular cycles, sleep disturbances, and weight gain.  Ultimately, we want to debunk the myth that there's nothing you can do about perimenopause! If you want more about this topic, here's a discussion I had with one of our clients a few weeks ago about her menopause journey

What happens when you decide to prioritize your health but don’t want to give up everything you love? My guest Charlotte was recently postpartum with baby #3 when she started on her weight loss journey with the support of coach Trisha. Now she's been maintaining her 40 lb weight loss for months and really understands how to eat. We discuss the fear of cutting back on alcohol, the strategies that made the biggest impact, and the empowering feeling of being in control of your choices—without going to extremes. Discover how moderation, mindset, and accountability can work together to create lasting success!

The best detox you can do for your body is to drink enough water. In this episode I'm going to tell you: Why you need to drink water Ideas on how you can drink more There's a ton of myths about hydration - so hopefully this episode helps you get to the bottom of that well. Also, just an FYI I originally released this episode in the summer of 2023, but its been a topic that I've noticed a lot of questions about lately so it deserved a re-release! Link to my top water drinking tips blog post here

You can’t always be perfect in your eating. It’s not possible. First of all - there is no “perfect” way to eat. If you go on the internet for 5 minutes you’ll see people who say you should eat oats, and then people who say they are bad for you. Drink water, but not too much. Sugar is bad, but not if its in fruit, but wait even then yes don’t eat it. You can’t win. So many people say “why even try??”. You throw up your hands and give up. That’s what Shane struggled with. I’m so excited to have him on the podcast today to share his story - he lost 30 lbs with the guidance and support of coach Trisha. And he did while being told to actually eat more carbs! He got stronger in his Tonal workouts at home, even while he was losing bodyfat. Urge Surfing Impulse Eating Exercise: Link Get results like Shane! Check out reviews here and learn more about our coaching here

We’ve all had inflammation before - whether from an illness, stress, chronic condition, menopause, allergies or a dozen other causes - inflammation is a part of life. Chronic inflammation can make us feel fatigued, bloated, achy and just blegh, but what you eat can help reduce your overall inflammation and help you feel your best! So today I’m going to tell you all the foods you should add more of, what to avoid, and disspell some myths! If you want to learn more about fiber, check out my blog post all about it here!

Get ready to be inspired! Debbie is a straight shooter - and she was tired of letting menopause call the shots. The methods that used to work just weren't cutting it anymore, and Debbie was tired of spinning her wheels. And that's in a literal sense - her peloton and crossfit workouts were great but it wasn't helping her make the progress she needed. She tried working with another nutrition coach, but they didn't really know how to help her because she also had a digestive condition (Crohn's Disease). They kept trying to fit her into a meal plan that just wasn't going to work for her. But coach Kendal has been a total GAME CHANGER for Debbie! She's lost 30 lbs in the last 7 months, and 7.5 inches off her waist (3 dress sizes!) Debbie is proof that menopause or a medical condition doesn't make it impossible to lose weight. She just needed the right guidance. Check out Debbie's progress here, and see our reviews on what its like to have the support of a personal online nutrition coach to meet your weight loss goals!

The afternoon crash sucks - and is often totally preventable! Today I'm going to share my top tips with you to avoid crashing and have more energy. We're mostly going to talk about food and nutrition strategies, but I'll throw in some other tips too of course It's simpler than you think. There's nothing groundbreaking about it - but its not necessarily easy to do. It's worth it though. Not only will you just... feel better, but you'll also live life better. You'll get more work done, be happier, and be able to enjoy your time after work. You'll be healthier, and your doctor will give you a pat on the back next time you have your physical. Resources: Breakfast podcast Protein Podcast Hydration Podcast Electrolyte Podcast Intermittent Fasting Podcast Examples of easy breakfasts and lunches

I have a very special episode for you today! Join me as I interview our very own coach Kendal! We’re going to explore her history with a digestive condition (Crohn’s), how she lost 50+ lbs herself as a client of mine when I was a coach at Stronger U, and how she got her masters in nutrition and became an online nutrition coach herself! We will also talk about what her favorite kinds of victories are to see with our online weight loss clients (hint, its not about the scale! It’s about so much more), and some of the challenges her clients face. Connect with Kendal Bezecny, MSN Instagram: @macroswithkb Work with Kendal

News about Ozempic, GLP-1s, Semiglutide and more weight loss drugs seems to be everywhere! I get questions about this all the time, so I brought Trisha, Registered Dietitian and nutrition coach here at The Nourished Path on to talk more about it! We will discuss What do weight loss drugs do? How effective are they? Who should consider using weight loss drugs? What are some of the downsides or side effects of these medications? Do you need to focus on diet and lifestyle changes while using Ozempic etc? What is the long term plan? Connect with Trisha Caton, RD: Instagram: @nutrition_by_trisha Podcast episode about her history Work with Trisha