Keep Your Plants On Podcast

So we have been working on something huge in the background here at Keep Your Plants On, and it's finally time to share…After six years and 700 beautiful clients, we have hired a new CEO for KYPO, Jaime Boyachek! Jaime is a Functional Medicine Nurse and Nutrition and Lifestyle Practitioner who has spent the last twenty years helping patients and clients get to the root of their imbalances and health issues using a Functional Medicine framework.Jaime is the one you go to when no-one else has been able to help you with your health, she is the kind of practitioner that listens, asks questions, and dives deeper than anyone else.In this episode we dive into her story with over 40+ diagnoses, battled relentless fatigue and an overwhelming lack of energy, while navigating the rollercoaster of bloating, fertility issues, hormonal imbalances, chronic stress, migraines, constipation, and nausea... to name a few. Jaime's life changed and her body was able to heal when she found Functional Medicine, and that is how she practices today, 10 years later. We dive into Jaime's endless expertise with gut health, detoxification, mental health, and hormonal balance, and what she is bringing to the table with KYPO:You are getting access to a whole new league of wellness, education, and state of the art Functional Testing like the GI Map, Dutch Hormone Testing, Cortisol Testing, and more.To learn more about Jaime, click here:https://www.howtokeepyourplantson.com/about To learn more about how KYPO services are deepening for your health journey, click here:https://www.howtokeepyourplantson.com/servicesFollow along with KYPO on instagram at @keepyourplantson.

It's finally time to announce... KYPO has a new Owner!!!!! After six years and 700+ clients, there is a new sheriff in town and her name is Jaime Boyachek. In the next episode you get to meet Jaime and learn how incredible she will be for this company and for your health journey. This episode is answering the question of where I am going.Drum roll please...I am pursuing my career as a full time Artist and Muralist! Listen to this episode to hear the full story.To learn more about Jaime, head to the next episode or follow this link!https://www.howtokeepyourplantson.com/about To learn more about how KYPO services are deepening for your health journey, click here:https://www.howtokeepyourplantson.com/servicesFollow along with KYPO on instagram at @keepyourplantsonand my personal art instagram @artbydoman

I am so excited to introduce you to Dr. Jenn Anders, AKA The Anxiety Doc. Jenn is a Licensed School Psychologist, Registered Psychotherapist and mental health advocate who has helped thousands manage and even get rid of their anxiety. Mind:Building an internal vs external locust of controlHow to challenge anxious thoughts (+ examples that Dr. Jenn uses daily!)Choosing the stories we believeHow our vocation can impact our anxietyBody:Finding the movement that matches with your energy levelsWhat the SMILE Trial tells us about how powerfully food can impact our mental healthKey nutrients to pay attention to for better mental health outcomes+ we get pretty personal challenging my own fears of rejection, literary agents, the ugly side of entrepreneurship, and the giant social experiment of adding in social media screen time for 8 hours a day. *PS the book by Johann Hari is called Lost Connections, not *missed* connections.You can learn more and follow along with Dr. Jenn on instagram @the.anxiety.doc or find her services at https://www.yellowpinetherapy.com/If you want to dive WAY deeper into your health, learn Functional Nutrition and personalized application, follow KYPO on instagram @keepyourplantson and learn about our transformational programs at www.howtokeepyourplantson.comI can't wait to hear your thoughts on this episode! Tag us on instagram when you listen!

In this episode with The Realistic Body Therapist, Clinical Psychologist Zeynep Demirelli shares about her too long isolated journey through her own eating disorder and body image struggles, and how that led her to becoming one of the most encouraging Clinical Psychologists online today.“Wow did you lose weight?”“My thighs are so big.”“I need to start a diet when we get back from vacation.”Fat talk and diet talk is all around us. In this episode, Zeynep dives into what this type of language is doing to our perceptions of our bodies, our minds, and our health. We talk through an encouraging new outlook on thinking and speaking VERY differently about our bodies, meeting our inner critic, and having a response to ourselves and others even in the most challenging settings.Zeynep gives insight on the psychology behind bad body image days, and what our brains may be communicating beyond insecurity in our skin.Most importantly, this episode is packed not just with the WHY behind body image issues, but tons of tangible takeaways that Zeynep and I both use with clients every day.I can't wait to hear your thoughts on this episode! Tag us on instagram when you listen!You can find more about Zeynep @realistic.body.therapist and follow her practice https://www.realisticbodytherapist.com/You can follow us on instagram @keepyourplantson!If you are looking for more evidence based education on your health, ready to take control of and personalize your nutrition, learn more about the movement that has transformed the lives of 600+ clients!www.howtokeepyourplantson.com/program

Have you ever wondered if the way that you THINK about food can change even the way that your body digests and metabolizes it? If so, you'd be SPOT ON. Your brain is so much more dynamic in the role of metabolism, digestion, and your relationship to food than you may realize. The questions, “What should I be eating?” Is this good for me? or how much fat is in that?" all deal with the way our western minds love to think about food: physically.But looking at food only physically gives us an incomplete story: one where we are frustrated that we HAVE to have dessert every night, why food can feel so comforting, why we feel out of control around certain foods, and why we feel so unsatisfied after eating a fat free high fiber bran muffin.This short (20 minute!) episode covers:The primal reasons we eat outside of satisfying hungerThe role of Leptin and Ghrelin, your fullness and hunger hormones, and an interesting study that will make you step away from the "diet foods"The difference between hunger and appetiteHow food labeling of “guilt free, gluten free, sugar free” messes with how MUCH of the foods we are consumingNew ways of prioritizing satisfaction and appetite for your health.If you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course + deeper personalization, coaching, and support at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

I'm so honored to introduce Dr. Adrian Chavez, an incredibly knowledgeable Nutritionist, notorious diet debunker, and self proclaimed Anti Biohacker. Today we are following one objective: helping you see through the wellness industry and find information that is helpful for you, rather than great marketing.We dive into Dr. Adrian's work in Academia, how the world of Academia doesn't account for practical human behavior, and how it transformed the way he helps clients today.Dr. Adrian and I both share sketchy (and unethical) marketing advice we have received from high ticket consultants that shed light on why consumers are confused, constantly diagnosing themselves, and believing the rhetoric that they are endlessly broken. We break through the BS of some of the most common Nutrition Ideologies that are recruiting cult followings: Carnivore, Low Fat, Vegan, and some of the expensive products that are making you believe that your health should be difficult. Nutrition is too often a business rather than a science, and this episode will give you a new lens to see through the gimmicks!Most importantly, this episode is filled with celebrating the fundamental (and too often overlooked!) principles that make the human body thrive.You can learn more about Dr. Chavez on instagram @dr.adrian.chavez and find his Nutrition Science Podcast at: https://podcasts.apple.com/us/podcast/the-nutrition-science-podcast/id1267716638If you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course and deeper personalization, coaching, and support at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

Joining us today is Board Certified Cardiologist and Founder of Walk With a Doc, Dr. David Sabgir! Dr. David is the epitome of walking the walk in the health industry. About 20 years ago, after feeling frustrated with how little he felt he could do for the activity and exercise of patients, Dr. David invited all of his patients to a walk in the park with him and his family on the weekend. Thus, a movement was born where Doctors and future Doctors can meet up with patients and communities in large groups at local parks and walk, talk, and answer questions on the weekends. WWAD now has over 552 Chapters in 47 countries, 46 states, and holds over 8,200 events per year. We walk through Dr. David's story on starting WWAD, and why he chose walking as the perfect modality for our mental, emotional, and physical health. This episode will challenge your all or nothing mentality on movement and exercise, it's for the person that feel like walking is not "worth it," or you don't see how you could fit it into your life because of time, weather, or accessibility to nature. We talk about the benefits of outdoor and activity based movements like WWAD on the health of a community, and how it works to bridge gaps and mend barriers in a community, diving into some of his favorite success stories. This episode will be sure to encourage you and help you rethink the way you do movement, community, and the outdoors. Learn more about this movement at www.walkwithadoc.org. You can contact Dr. David at: david@walkwithadoc.org where you can ask for a walk in your own city!If you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course and deeper personalization, coaching, and support at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

Today's episode is all about SKIN with Carolyn Yachanin, founder and CEO of Copina Co, a plant based collagen company born out of her experience healing her cystic acne and gut health issues through holistic medicine.We journey through Carolyn's story with cystic acne, gut health, and getting on prescriptions for her skin from a VERY young age! We journey through the pressure of having constantly perfect skin or health in this industry, and the fulfilling pursuit of imperfection.Habits that were essential in Carolyn's skin journey:1. Shifting coffee to matcha.2. Waking up and doing morning pages.3. Using your fridge as skincare:Here's a sneak peak of Carolyn's favorite face mask recipe:SpirulinaMatchaManuka honeyYogurtWHY: Chlorophyll helps to cleanse the skin, Manuka honey balances the bacteria on your face, and the Lactic Acid from whole milk yogurt works as a natural exfoliant.4. Lymphatic drainage massages, running, yoga, jumping, cold to hot showers.5. Shifting to more balanced, fat, fiber, and protein dense way of eating. Instead of eating as little as possible, healing her body meant nourishing it.You can find and follow Carolyn on instagram @carolynyachanin and @copinaco and explore her incredible products here:www.copinaco.com Use code: KEEPYOURPLANTSON for 15% off your first order!If you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course and deeper personalization, coaching, and support at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

Today on the podcast is me! This is the first of many to come KYPO Solocasts. I wanted to dive into Adrenal Fatigue and Burnout, since this is way, way too close to home for me. I speak often about pace, stress, and productivity because those are my own personal vices, the areas I have to be on guard from daily. Today, I want to explain the physiological response to hustle culture, and give you the opportunity to get on the same page as your body. First, what is burnout?Burnout happens when acute stress turns chronic, your body is pumping out so much cortisol and adrenaline in response to an unsustainable pace that it essentially bankrupts your reserves. Leaving you feeling:-Anxious-Incredibly, (seemingly) unreasonably tired. The kind of tired that a good night's sleep doesn't seem to fix. -Lack of drive, creativity, and even purpose. Part of our stress response is a narrowed focus, a heightened awareness of the short term and an inability to look at the long term. -Emotionally unavailable, numb.-Cynical, joyless.We dive into:-the roles of Cortisol, Adrenaline, and our beautiful, over-stressed Adrenals. -The three stages of Adrenal Fatigue:Arousal, Adaptation, and Exhaustion. -What causes stress on the body?-The Non Negotiable Trifecta: Sleep, Poop, Blood Sugar Balance-Shifting Your Value Systems-Tangible habits to nourish and heal into the burnt out bodyTune into the Blood Sugar Podcast here: https://podcasts.apple.com/us/podcast/sugar-and-sustainability-with-the-newest-kypo/id1506250980?i=1000488183262If you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course and deeper personalization, coaching, and support at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

It was such an honor to have this conversation with Emma Loewe, Senior Sustainability Editor at mindbodygreen and Author of Return to Nature, The New Science of How Natural Landscapes Restore Us. Is it okay to admit this was probably my favorite podcast I have ever recorded? In this episode, we dive into what it looks like to simplify wellness, and without being too cheesy, to Return to Nature. We explore the physiological and psychological effects of different terrains: like oceans, deserts, parks, forests, and even snow. One of the most profound responses of nature is AWE: what we feel when we are faced with a perceived vastness. "Research has found that awe is one of the few emotions that make it okay for us to change our minds about things, and can reorganize the way we see the world in front of us." This is why I call nature The Great Reprioritizer: because it makes you feel small, it can dwarf the issues that seemed enormous before you started your walk in the park. Nature can serve as mental rest, when there aren't that many other sources of it in our busy lives. Don't for a second think that you can't get into nature if you live far from it, or if you live somewhere that it is icy half the year, or if you just aren't “outdoorsy.” That's like saying a fish isn't really into water. If you are human, you are outdoorsy.There are beautiful systems jumping into place all over the world to get people more in touch with our environment: walk with a doc, forest bathing, nature walks, etc… And there are tools to disconnect from technology or stressors and reconnect to the world around us, we just need to use them. This episode shows you WHY to return to nature, and then will get you excited about how to do so. You can find Return To Nature anywhere books are sold, including here: https://www.amazon.com/Return-Nature-Science-Natural-Landscapes/dp/0063061279 Or on her website: www.emmaloewe.comIf you are looking for support in your health journey, you can find the transformational KYPO 12 week Functional Nutrition and Health Course at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson !

This week's conversation is with Jessica THE Sports RD, you know, the one who works with the LA Clippers, who dances on tiktok to make fun of blasphemous nutrition misinformation? Yeah, that one.I loved getting to dive into Jessica's story, from disordered eating as a body builder to teaching the world's super athletes how to eat. We talk about the integral and surprising role RUGBY had in recovering from diet culture. Jessica shares how her life opened up when she stopped fixating on food, and how her health got significantly better when she stopped restricting and started to EAT. Which leads us down a rabbit trail of what it means to eat like an athlete, and a human in general.What does RECOVERY actually mean?What are the most important things to focus on with refueling: when it comes to sleep, hydration, meal timing, protein to carb ratios, the whole piñata.The truth behind (often unnecessary) supplementation, the lack of regulation of the supplement industry, and what to look for in supplements that actually work. Lastly, we talk about periodization in athletics: how athletes train at differing intensities at different phases of the year. Yet, after college athletics, normal people are expected to train at the same intensity, with no off season, no tapering, or changing expectations every.single.day. (& how to break that cycle!)I hope you learn so much from this episode, I know we had a great time! You can follow Jessica on instagram @jessicathesportsrd and her website www.jessicathesportsrd.comYou can find the transformational KYPO 12 week Functional Nutrition and Health Course recipes, and meal prep guide at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson.

For the FIRST KYPOdcast Episode of the Second Season, PLEASE WELCOME ASHLEY STANEK, our newest, hippest, and smartest KYPO Coach and Functional Nutritionist! Today we dive into Ashley's story and how messy and non- linear a “health journey" can really be.We get pretty raw on the perils of the Gymnastics, Ballet, and Long Distance Running fields on a young Childs relationship to their body, and the way that it affected Ashley, (and millions of others). Ashley recounts the ways that her obsession with healthy eating started stealing from her, and her body started breaking down as a response.We talk about the loud screamers in our industry, making you think that there is a one size fits all approach to health. Disclaimer, there isn't.“The advice that everyone should get more sun is helpful, I could give you 100 reasons why you may benefit from more sunlight exposure. But that advice isn't helpful if you are sunburnt.”Ashley gets the opportunity to pick up the younger version of herself that is deep in struggle and give her the advice that she needed, the advice that so many of us may need today.-The psychological component of eating, and how this can change the way we digest it-Your life is meant to be lived. Food is such a small, yet easily overblown component of that.-How to tune out the noise around you and find ANSWERS.Ashley is officially working as a Functional Nutritionist with KYPO TAKING 1:1 CLIENTS now, so if her story resonated with you please reach out today! We would love to start your non-linear health journey with you, too.Check out the links below for more information:Functional Nutrition Course + Coaching Packages: www.howtokeepyourplantson.com/programFollow Ashley on Instagram: @roootandthriveFollow Lindsay and KYPO on instagram: @keepyourplantson

Today on the podcast we have Whitney Mundell, Founder of Restored Nutrition and Functional Nutritional Therapy Practitioner. Whitney is passionate about helping people restore balance to their bodies, in the same way she worked through her own IBS and health struggles.Today we dive into the meaning of RESTORED. Why does our health need to be restored? Why may your relationship to food need some TLC, based on the culture and conversations around us.The main focus of today's show is adrenal health. In the pyramid of hormonal health, Whitney deems adrenal health the most important and most influential in bringing us towards or away from balance. It starts with our adrenals, then our thyroid, then the ovaries.So what do our adrenals do? And what happens when they are not working optimally?We walk you through the tangible habits of replenishing and resting, and how to teach your body to HEAL ITSELF.If you have been stressed and inflamed for what feels like forever, we not only need to CHILL, but you need nutrients!You will learn some myth busting on salt, one of the most mineral rich foods you can eat, (in the right quality!)We even get PG13 for a moment helping you understand the correlation between your sex and stress hormones ;)Bring a notebook and get excited to learn something in this episode!You can find more about Whitney on instagram @restorednutrition and online at www.restorednutrition.coand you can find the transformational KYPO 12 week Personalized Nutrition and Health Program, recipes, and meal prep guide at www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson.

"If you are giving over 50% of your thoughts towards your food, weighing, counting, and calculating every bite, are you controlling your food or is your food controlling you?"Ahhh, macronutrients. You may have heard about these if you have been in the wellness space long enough. You may have even been tracking them for the last decade!Sam and I wanted to take a moment to elaborate on the what and why behind macro counting, where it goes wrong, and how you can heal from that food obsession.How to tell if tracking has gone too far:You feel obsessive with food.You think about food more than 15% of your day.You stop tracking if you realize you will “go over for the day” because you feel shame.You say no to social events because you don't know if it will fit your macros.You see food as numbers, and can calculate each meal in your head.You opt for more processed foods/ less nutrient dense foods because these can have lower carbs/calories/fat.You feel obligated to eat everything on your plate regardless of your hunger because you already logged itIf you resonate with this list, this episode is for you. There is light at the end of the tunnel, I promise.We will walk you through how to ease back into food freedom without all of your worst fears (losing control, falling off the wagon, gaining all of the weight) coming true.If this resonates with you at all, reach out and build your healthiest, freedom filled life with us at Keep Your Plants On. You can find our resources and programs at https://www.howtokeepyourplantson.com/programor you can follow me on instagram @keepyourplantson

Today on the podcast we have Lindsay Taylor, Pregnancy and Postpartum Nutrition Coach, Doula, and author of The Food Doula Cookbook.Lindsay is rooted in evidence-based nutrition without guilt and shame, fear mongering, or “should-ing” people into behavior change.This episode is the nutrition version of what to expect while you're expecting!In this deep dive through each trimester you will learn:How your body changes.How your nutritional needs change.What you can do to optimize your pregnancy, your babies health, and YOUR health, too.We also tackle the body expectations of “bouncing back,” and how we can change our words to better validate the women and mothers around us.This episode is exciting to me because we get to debunk a lot of the fear-based myths of what you are or are not allowed to eat during pregnancy, and Lindsay serves as a guide to personalized, stress relieving health.You can follow Lindsay Taylor on instagram @the.food.doulaOR buy her book here! https://www.thefooddoula.com/ordernow/You can follow me on instagram @keepyourplantson and find my 12 week Nutrition and Health Program at www.howtokeepyourplantson.com

Today on the podcast we are Simplifying SIBO with Phoebe Lapine! Phoebe is the Author of Sibo Made Simple and The Wellness Project, she is a gut detective, and a recipe developer for those doomed to restrictive elimination diets for health conditions.After an incredibly inspiring wellness journey and experiment (that actually turned into a book!), Phoebe started down a rabbit hole of what it takes to beat SIBO.What is SIBO: small intestinal bacteria overgrowth. An issue of LOCATION bacteria imbalance, not TYPE. Symptoms of SIBO:-IBS cycle of diarrhea, constipation-constant bloating, not just after meals-burping in the middle of meals-food sensitivities-autoimmune diseases-joint pain"You don't have SIBO for life. The only reason that this would be a chronic condition is if you haven't uncovered what's causing your digestive system to not work as it's supposed to."Three buckets of SIBO root causes:The bacteria aren't properly killed. Low stomach acid due to hormone imbalance, your immune system, or invasive surgeries. Things don't get moved through your GI tract properly. (Your MMC- the street sweeper!)Dietary imbalances. Changing your diet is not the same as treatment. Changing your diet for SIBO should be a short term change, not a long term lifestyle change because the same foods that you will read to cut out can be so beneficial to your gut once healed.You will learn:What is meal spacing, and how does snacking interfere with our MMC?The NON food shifts in healthy gut protocols!How your CLOTHING affects your digestionWhat is Healthy Hedonism and why is enjoying our food and life so essential to our healing?You can learn more about Phoebe on instagram @phoebelapine and can find her books and resources on her website at https://feedmephoebe.com/You can follow me on instagram @keepyourplantson or find my recipes, life changing nutrition and health program, and more resources at https://www.howtokeepyourplantson.com/

Today on the podcast we have Lauren and Renee, the Biohacker Babes! They are sisters insanely passionate about teaching others how to discover their own unique bodies through the world of biohacking.Biohacking: making changes to benefit our biology to anything that is impacting your internal and external environment.We are all biohackers, to some degree, but what if actually started to pay attention to what works for us in a more intentional way?In this podcast we dive into:The misunderstanding about what biohacking is (AND ISN'T)We dive into the journey towards biohacking and the questions that Renee and Lauren had to ask themselves in order to start feeling and functioning how they were supposed to!The questions you need to start asking YOURSELF today to take control of your own health:You have to get the basics taken care of, before moving on to the more extreme biohacks.What is grounding, why do we need to get outside?Stress, your circadian rhythm, hormonal health. Energy in our body and energy from the earth, vitamin D, sleep, (do you need more reasons?!)How to hack your sleep naturally, before you start adding in blue light blockers & supplements?How your genetics (and sleep chronotype!) can change how you sleep, and how you get to sleep more efficiently!How most of what we base our health on these days is MISINFORMATION.Learn more about Lauren and Renee on instagram @thebiohackerbabesand online at https://thebiohackerbabes.com/You can find the NEW KYPO App that is the home of the 12 week transformational program here:https://www.howtokeepyourplantson.com/programand on instagram @keepyourplantson

Today on the podcast we have Ali Bonar (@alibonar), Co Founder of AvoKween and Granola Butter and one of the most authentic voices you can find on orthorexia, body image, and entrepreneurship.Ali and I dive into her entire journey from orthorexia, which is an eating disorder that involves an unhealthy obsession with healthy eating. From studying Nutrition, to abusing nutrition, binging, and turning it into manipulation, and finally finding healing from obsession, we tackle the HOW.-Disordered eating doesn't have a body size.-Restriction is a mentality, not an action.-How adding in carbs and shifting from counting calories gave so much freedom.-The essential practice of SURRENDER and trust, and how to do that in your own skin.We switch gears into the rose colored world of entrepreneurship and how poorly "starting your own business” is shown on social media!Ali shares about the highs of waking up at 5 am AMPED, and the lows found crying in her car. The not so glamorous schedule and the intention that it took to start Kween & Co, and how productivity is the god of this society.This was one of the most fun episodes I have been apart of. Go check out Ali on instagram @alibonar and @kweenandco and buy some Granola Butter here: https://kween.co/collections/allYou can find the Keep Your Plants On FOR GOOD Program below, where over 450+ clients have found food freedom, understood and personalized their nutrition, and transformed their habits sustainably:www.howtokeepyourplantson.com/programand I am on instagram @keepyourplantson

Today on the Podcast we have Courtney Bursich, @organic_blondie, an AADP Board Certified Health Coach and Functional Diagnostic Nutrition Practitioner.  Courtney is passionate about gut health, understanding toxins, and finding the best way to beat disease and live our best lives.Courtney and I dive into some of the questions we wish people were asking:-What are environmental exposures and how do they affect our bodies? -Where do we find these toxins? -Do we have really have to “cleanse” or detox? (& how to do so in a BALANCED way daily) -How to absorb this information without being obsessed by it.Courtney separates toxins into three categories:air, water, food. Instead of getting overwhelmed, let's be intentional about just one of those groups this week anse see how it changes your health!If you are looking to learn something today, look no further.You can learn more about Courtney at https://www.organicblondielife.com/and if you are ready to take the next steps with your health, you can find my 12 week transformational mind and body health program at https://www.howtokeepyourplantson.com/programand follow along on instagram @keepyourplantson.

Today I get to welcome Laurence Annez, a Certified Health, Nutrition, and Life Coach, specializing in PCOS and the holistic approach to health and happiness.Laurence got into the niche of PCOS because she walked through it herself, was devastated herself, and works to heal and take charge of her own physiology every day.What is PCOS (Polycystic Ovarian Syndrome)?The most common endocrine disorder in women of reproductive age and the most common cause of infertility.Gets the female body into a hyperandrogenic state: High male sex hormones found in blood tests- acne, hair loss, hair regrowth in unwanted areas, trouble losing weight, and many other manifestations.But hey, do these hormone imbalances really matter outside of trying to get pregnant? YES.It's about your quality of life. Your ability to pursue the things that matter to you. To have energy, confidence in your skin and your physical body, as well as the clarity in your mental health. It's not just about your sex hormones, it is also a metabolic disorder, affecting the whole entire body on a systemic level."Just because a practitioner does not know the answer to why your body is responding the way it is, that doesn't mean there is no answer. You have to be your own boss and advocate."Laurence and I dive into some of the biggest myths you hear constantly thrown around for PCOS?-should women with PCOS eat fruit, soy, carbs?-does this mean it is impossible to get pregnant?-is it just about the food, or are there other factors?-blood sugar balancing, inflammation, healing the gut, sleep, environmental toxins.Laurence goes through some of the non food and non traditional ways she encourages clients to work through this imbalance. What we think, what we believe and what we feel."We know that our emotions and our beliefs get stored in the body and can influence our tissues and the way the body expresses itself."Your thoughts affect how your nervous system regulates itself. Laurence explains how she encourages clients to redirect their thoughts, change their mindset, and the specific thought patterns that she had to shift in her own life. For her, tons of her symptoms started stemming from her victim mentality that kept her small, shackled, and shielded from healing.I know you will learn so much from this episode, please let me know what resonated with you!You can follow Laurence @laurence.annez or find her online at www.laurence-annez.com.Catch up with me on instagram @keepyourplantson and find my recipes, blog, and transformational programs at www.howtokeepyourplantson.com

It's a joy to introduce to you Brendan Vermeire, or @The_Holistic_Savage to the KYPO Podcast today!Brian is a Functional Medicine Educator and CEO of Metabolic Solutions Institute where he teaches that the best medicine is teaching people how not to need it.We dive into some biology, some issues with Big Pharma, some existential crises, and a bit of what you can do in your own life to live a little more like we were BUILT TO LIVE.Brian is one of those intellectuals who calls humans microbes, but somehow he does it in a way that is approachable and digestible. “We are so in our minds, we have lost our senses”Humans are pretty far from the way we were intended to live. Technology, our pace of life, our diets, and our quick fix solutions have broken down some of the integral portions of what it means to live fully. On this show, we talk about how far we have come and what it would look like to live more symbiotically with our environment!METABOLIC HEALTH -what keeps us from true metabolic health?-what role does medicine have in our metabolic health?-what role does TECHNOLOGY and SELFISHNESS have in our metabolic health?EGO & SELF DEVELOPMENT 22:20Our ego keeps us self interested, keeps us safe in an energy scarce environment, but in our culture of abundance keeps us from growing.The self love culture keeps us self obsessed.Self love vs self respect.Humans need a self of purpose to be healthyWe can't show love or empathy if there is none to be found in our own thoughtsBrian answers what REALISTICALLY he has built in his own environment to make sure that allows him to nourish his mind, body, and soul. (And Brian's realistic may not be yours!) So we go into what building yours would look like, too!You are going to love this podcast and more importantly, you are going to LEARN SOMETHING!Let us know when you do!You can find Brian on instagram @the_holistic_savage or his business at https://www.metabolicsolutionsllc.com/You can find me on instagram @keepyourplantson or my program, recipes, and blogs at www.howtokeepyourplantson.com

On this week's podcast, Sam and I dive deep into one of the most pervasive times of the year for diet culture thoughts. January 1st.Sam and I treat this podcast as we would a coaching session. We talk you through the ways we coach clients towards better, more transformative goals, clearer implementation, and sustainability. Here's what we cover:THE ISSUE WITH CHRONIC STARTING OVER -Starting over starts to serve as the “savior.” -Starting over takes any responsibility away from showing up now. It teaches you that if you are going to fail, you might as well fail hard and start over again when you can be perfect. Because if you can't be perfect, you might as well not show up at all.-Last Supper Mentality- if tonight is your “last chance” to have ice cream because you have already decided you are going to cut out sugar tomorrow, then why would you ever have a normal amount of icecream?! Think of how different your health would be if you decided you never had to start over? The threat of failure is what kills sustainability. -Think of your health, your body, your habits as continuous -you have 3-7 chances everyday to choose foods that support your health -if it's ever changing, each second is a renewal of opportunity for me to do things that make me feel well right now and for the health of my future self -If there is no endpoint, there doesn't have to be extremes-A muffin at breakfast doesn't mean you have to have pizza for lunch and candy for dinner.Resolutions are January's version of a detox. There's a reason why companies are able to continually sell these short term solutions year after year - because most people don't achieve the resolutions they set out to achieve in that year; not for lack of effort, but rather because they haven't invested in a system, an education, or a mind which allows them to succeed. (We will teach you how!)We are not anti change- we are anti OBSESSION with your body and anti changes that get you farther from where you actually want to go. We are anti AIMLESS change, rather than personalized, tailored to you change. Resolutions vs Intentions:-short term vs indefinite-muscle through vs enjoy-do something vs be someone-perfection vs balanceHow to set new year's intentions:Outcomes vs goalsA GOAL WITHOUT A SYSTEM IS JUST A GOOD IDEA.Goals are the requirements today of the person you want to be tomorrow. Goals are your moment by moment opportunities to show up differently than you have before.The more extreme the goals you set, the more extreme the backlash.How to set goals that don't have a backlash:-Start expecting that you will show up NOW. Start looking for the moments that growth exists. -Build self trust.Your thoughts are prophecies. Stop setting goals that you do not expect to achieve. Stop being okay with letting yourself down.Lower your pride and your goals, and start achieving consistent small wins, rather than inconsistent huge ones.-Small wins (reflect on progress) If we do not acknowledge our victories, they did not happen.Without a reward, that habit loop breaks and sustainability will rely on sheer willpower and discipline, never habitual ease. -Look at your pain points. AKA PAY ATTENTION TO YOUR EXCUSES. Know yourself and adapt. Excuses help you to know yourself and allow you to adapt, if you are willing to listen.-Look at your thoughts.Your thoughts shape your behavior. Our thoughts are not true when our thoughts are not challenged.SOME GREAT INTENTIONS FOR YOUR HEALTH THIS YEAR:-Hydration-Hobbies-Movement-Start planning meals that excite you (1x a week)www.howtokeepyourplantson.com/recipeswww.ambitiouskitchen.comwww.pinchofyum.comwww.minimalistbaker.com-Try one new vegetable a week.-Take personal calls walking.-Send notes-Go to bed without your phoneIf any of this resonated with you, was helpful, or got you thinking, AWESOME.Reach out, ask questions, and know that we are here for you and your health!You can find me on instagram @keepyourplantson and Sam @samwellnutritionYou can my recipes, blog, and life changing health program at www.howtokeepyourplantson.comHappy New Year!

Welcome to the rawest, most vulnerable KYPO podcast yet.Every part of my primal instinct to protect myself began to surface when sharing some of these stories about disordered eating. HOWEVER, if I had heard this message when I was in my darkest, most unhealthy moments, it would have saved me sooner and made me realize I was not alone. I hope this does the same for you."We have this health industry that is obsessed with looking a certain way and is willing to compromise our wellbeing to look it, and it is rubbish.”Lyndi Cohen is a Dietitian and Media Nutritionist with a passion of teaching people not to waste 95% of their life to weight 5% less.According to Lyndi, “Everything in our society is telling us that we are successful if we weigh less.”Her story is phenomenal, starting with her first diet at 11 years old, followed by a decade of restriction, dieting, and binge eating. After an episode one day, Lyndi decided this was not working and she changed her entire mindset on food. She decided to pursue HEALTH, not WEIGHT. 40 lbs later, and thousands of people inspired and changed by it (myself included!), it's safe to say, this worked. Lyndi was able to stop binge eating, stop obsessing over her weight, and stop fighting her body.She learned and now preaches that when you make health your priority, your weight will find it's healthiest balance.For the first time publicly, I share my story with binge eating on this episode as well. The pain it brought, the wrong turns that kept me in the darkest season of my life, and the full and beautiful recovery I had never thought possible, and now share with my clients. Binge eating is the most common form of disordered eating, affecting Binge eating is a physiological response to restriction or trauma and has NOTHING to do with willpower.If you are struggling with binge eating, it is not that you can not trust your body, it is that your body is not able to trust you. Therefore, that survival response takes over.Here's where to start:-We have to stop dieting. If you find yourself frustrated with these episodes, you don't need to do this last diet before you take care of it. Start here. Build here. More restriction is not the solution, it is the problem-This is terrifying, I know. There may need to be a “recalibration period”-Lyndi outlines what recovery actually looks like, and notes the signs of progress to celebrate. -physical vs emotional restrictionYou can find more about Lyndi at www.lyndicohen.com and on her instagram @nude_nutritionist.And you can find my recipes, blog, meal prep guide, and nutrition programs at www.howtokeepyourplantson.com or on instagram @keepyourplantson.THANK YOU!

ALL THINGS GLUTEN:When it comes to gluten free products, we see a phenomenon called the “health halo” come into play. It's gluten free so it HAS to be healthy, right? WRONG. You can go gluten free and feel much better. You can go gluten free and actually feel worse. HOW?-gluten free does not mean healthy. -gluten free does not mean weight loss.-you may not have a sensitivity to gluten.-you may be creating food rules that just create more restriction for you to rebel against.-listen to this podcast to learn how to personalize this to your health and your body!We talk about:- what is gluten & where is it found?- why might you want to avoid it?- inflammation & food sensitivities vs allergies - why you might NOT need to avoid it!- how to start the process of learning if you have food sensitivities!Sam and I cover gluten and dairy and all things Nutrition in our 12 week Sustainable Health Program, Keep Your Plants On FOR GOOD.For more information, go to www.howtokeepyourplantson.com/programAsk questions, let us know your thoughts, build your own health!

When you think of getting healthier you think of a cornucopia of fruits and vegetables, someone hiking with a water bottle in hand, or people exercising with a smile on their face. Essentially, we just picture ourselves in a probiotic commercial. But what about SLEEPING? The marines glamorize functioning pretty darn well without it, we seem to get by okay on caffeine even if we aren't sleeping well. So does it really make that much of a difference?Today on the podcast we have Alex Cottingham who deems sleep the NUMBER 1 most essential change to make in your health. Alex is the founder of Holo Hlth and author of the Holo State where he explores the 7 habits that make us truly healthy.There is more to sleep than the 7-9 hours recommended. The quality and regularity of our sleep matters just as much! So let's take a step back and acknowledge the factors keeping us from sleeping well, and what we can actually do about it:You will learn:The 7 habits of a holistically healthy humanWhy sleep is the most abused of the habitsHow to tell if you are sleep deprivedThe myths of sleeping well (do you have a sleep bank?)Sleep Consistency & Circadian RhythmsTools to tangibly get a better night's sleep as soon as tonight You can find more about Alex and his incredible work through his website (www.holohlth.com), instagram (@holohlth), or order his new book, The Holo State.You can find my recipes, transformational nutrition program, and free resources on my site www.howtokeepyourplantson.com or through my instagram @keepyourplantson.

Today on the podcast I got to be the interviewEE! I was honored to speak with Jessie Wilkie, founder of Yor Careers, about Health in the Workplace. Yor Careers is a sister founded business helping people rebuild their confidence (and resume) to land better jobs and increase their salary. Jessie trusted me to come on and speak because she got to experience her own transformation through my coaching and program, and believes in the power of sustainable health. Check her testimonial here!https://www.instagram.com/tv/CFLGaodl3Q6/?utm_source=ig_web_copy_link)So why am I talking on a business podcast? Because no part of you exists in isolation. The way you show up for your health bleeds into the way you show up for your work. Let's stop glamorizing the “too busy to function” employer/ee and let's start rooting for PEOPLE TO THRIVE.We talk about:Confidence is 100% internal and is based on the things we believe externallyHow our food affects our work performance:-blood sugar-reliance on food-cognitive functionSetting boundaries for your health that make you LESS selfishHow to deal with Diet Shaming and Food Pushers How to create space rather than fill itIf you think you work in an environment that makes health impossible, listen to this episode because I would love to prove you wrong! ;)You can find more about Jessie and Yor Careers through her website or on instagram (@yorcareers)You can find my recipes, meal prep guide, and life changing health program below:website: www.howtokeepyourplantson.comIG: @keepyourplantson

Food is function. The food we eat acts as information to our bodies. So can our food actually make a difference in our mental health? Does our gut health really impact our brain health? The answer is a RESOUNDING YES.Dr. Uma Naidoo founded and directs the first hospital-based nutritional psychiatry service in the United States. She's the Director of Nutritional and Lifestyle Psychology at Massachusetts General Hospital and Director of Nutritional Psychiatry at MGH Academy. While serving on the faculty of Harvard Medical School, she was considered Harvard's Mood Food Expert and has been featured in The Wall Street Journal, Goop, MindBodyGreen, and ABC News for her new groundbreaking book, This Is Your Brain On Food. Oh, and she is a professional chef. So, yeah she has a lot of value to bring to the table. Throughout the pandemic the CDC released a statement that about 11% of Americans had considered suicide. This is heavy, this is real, and there are ways to use our health, our food, and our environment to support our mental health.You will learn:Why does food matter? How has mental health declined since Covid started?Foods that help anxiety: “Good food for good moods”How to understand beneficial and harmful oilsUnderstanding the difference in omega 3,6, and 9 fatsWhat foods actually can increase symptoms?How alcohol can affect anxiety and how to optimize your drinksWhere you can start today!You can find more about Dr. Uma Naidoo and her incredible work through her website: https://umanaidoomd.com/ instagram (@drumanaidoo)or please order her LIFE CHANGING BOOK, This Is Your Brain On Food here: https://book.umanaidoomd.com/and you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today on the podcast we have Berrion Berry (@berrionlberry), a Certified Functional Nutritionist & Certified Hormone Coach, and owner of The Flo Academy. The Flo Academy exists to help women master your menstrual cycle and harness the power of your period."I actually don't have painful, long periods, cramping, bloating, or fatigue anymore. I ate my way to a better period because as Certified Functional Nutritionist, I believe food can work for us or against us."We talk about Berrion's journey with her cycle, and how she got to where she is now. Both Berrion and I struggled through Amenorrhea (loss of period) and came out the other side with more balanced hormones than we have ever had in our life using only food and lifestyle modifications. And you can too."The moment I found out that periods are normal and that pain is not; I made it my mission to tell and teach the world."Your menstrual cycle is actually your fifth vital sign. Your period is a barometer of your health, and you deserve to understand it. Here is everything you will learn on this episode:Your period should not be painful.You will feel and function differently through different phases of your cycle.Maybe consider exercising differently through different phases of your cycle.How to balance stress and why that matters for your cycle.Creating boundaries that are selfless, and what that may mean for our life.Berrion's top 3 tips for managing stress every single day.In a healthy cycle, there are two weeks of high energy and two weeks of low energy. Berrion goes into what to focus on internally and externally during those weeks.I'm not going to lie, something was off with my audio and it's not great quality audio when you hear my voice, but that's okay. This episode is full of SUPER HIGH QUALITY and practical takeaways, so if you want to learn about your hormones and why they matter, LISTEN HERE!You can find more resources from Berrion below:Instagram: @berrionlberry or @thefloacademyWebsite: www.thefloacademy.comand you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today on the podcast we interview Cameron Rogers, the voice behind Freckled Foodie. Freckled Foodie was one of the first accounts I followed about four years ago when I started keepyourplantson, so this was kind of a fangirl moment for me!Cameron tells her insane story that brought her from working on Wall Street to being named one of Forbes' top 5 entrepreneurs changing the New York wellness scene, being a guest on the Today Show, and just taking this industry and bringing in some filter free reality. We dive pretty deep into the way we spend our time, how she built this online empire (and why it's not too late for you to start!), the essential idea of mortality, and the misconception of balance that is being preached.Spoiler alert: Cameron's idea of balance consists of ice cream every day and learning how to love alcohol. (Like I said, we get real.)Here is everything you will learn on this episode:The winding road that brought Cameron to being @freckledfoodie full timeWhat it looks like to live your own life, not someone else'sHow balance is just a lack of extremes, and not overthinking itHow she enjoys alcohol, and has learned to love how it complements foodChallenging societal norms of mental health and how she has handled her anxietyMaybe the much needed advice to stop feeling pressure from influencers?!If you want to hear the story behind someone who has been making some huge waves being unapologetically herself in a wellness space known for being inauthentic, start listening here!You can find more resources from Cameron below:Instagram: @freckledfoodieWebsite: www.freckledfoodie.comand you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today is a huge day. KYPO is pumped to welcome our newest COACH, Sam Wierzbicki (@samwellnutrition)! Sam is a soon to be RD (Registered Dietitian) finishing her Masters as a Dietetic Intern at NYU. She is incredibly brilliant, a dynamic communicator, and has already added so much to this industry.Today on the podcast we pick her brain about all things SUGAR.The first advice you hear when you want to get healthier is to cut out sugar, but that why?Will that backfire? Is that necessary?"There is no way that your willpower is going to override the basic biochemical mechanism of the body needing food and nutrients. And in a powerful way, that takes away a lot of the guilt and shame around food decisions... It is your body signaling that you need to eat in a different way or in a more consistent way."Here is everything you will learn on this episode:-The difference between natural vs added sugar-Why low carb diets "work" and why they DON'T-How our biochemistry controls our cravings, not our willpower-How to live ALONGSIDE sugar, rather than cutting it out and then thinking you "can't control yourself" around it-Understanding blood sugar from a physiological and a PRACTICAL level-How the billion dollar diet industry benefits from you staying aimless, confused, and blaming yourself-5 tangible takeaways to change your relationship with sugar todayIf you can manage your blood sugar levels you are no longer reliant on food, you aren't feeling HANGRY, you aren't over triggering insulin (our fat storage hormone), and you are able to stay fuller for longer.You want to eat toast for breakfast? Awesome. Listen here to find out how to optimize your health and change HOW you eat, rather than obsessing over HOW MUCH.Sam is taking a limited number of clients, so if you want to work with her (or me!) let's get this thing going and choose your health coach at www.howtokeepyourplantson.com/program.and you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram we are @keepyourplantson and @samwellnutrition.

This week I welcomed back to the podcast Dr. Julie T. Anné, a Licensed Clinical Psychologist and Eating Disorder Specialist. We often think about how we want our lives to look, our health, and our habits. What we may not realize is how directly we are influencing those around us, especially our families and our children. In the midst of this culture that values only thinness at any cost, we have to be intentional about this. Our grandparents had atkins, our parents had low fat, we have paleo, our kids deserve food freedom. How do we build a healthy environment that also allows our family to have a healthy relationship to food?Whether we know it or not, there are always little ears around us, taking in the information we are putting out. The mother is a child's first view of their own body. When you are dissatisfied with yours, constantly pinching or manipulating it, what is that communicating to your child?Should they also be noticing their stomach?Dr. Julie gives new ways to understand genetics and habitual inheritance, but at the end of the day this podcast is engineered to bring your home HOPE. Hint: it starts with you. You can not lead if you are still shackled.Internal vs. external valuesWhat are you saying about others (Body, weight, appearance)What do your kids hear you say about yourself, body, weight?Non-appearance traitsHow do we pursue ourselves or guide our kids towards a healthy weight without obsessing over food?(another hint: intuitive eating)I know you are going to learn SO MUCH from this episode, so please let me know your thoughts!You can find more resources from Dr. Julie T. Anné below:thehealthyweighoutcircleofhope.mn.coInstagram: @drjulietanneFacebook: @julietannephdWebsite: aNewBeginning.comFacebook: TheHealthyWeighOut: @TheHealthyWeighOutand you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today on the podcast we have Sammy Moniz, the creative mastercook behind @feedingthefrasers). She is the hard working, food loving fiance to 4 time Crossfit Games Champion, Mat Fraser.This episode is just FUN. Like you are sitting in the kitchen with two people who love cooking, love food, and have truly found a balance with both. We talk about Sammy and Mat Fraser's food philosophy: how to eat, balance, and shop like the fittest on earth.We talk about how to keep treats as treats, why Sammy does not have healthy brownie recipes, and why you might ACTUALLY be able to enjoy great food in moderation. Also, what is it like being in a relationship with 4 time Crossfit Champion, Mat Fraser? With around six hours of training a day and more intentional recovery than most of us can wrap our minds around, Sammy explains what the support system for huge goals really looks like in their home.If you want to start cooking but the idea seems daunting to you, we give some practical ways to start where you are, not jump to where you feel like you should be.You can hear more from Sammy on her instagram @feedingthefrasersHer website is www.feedingthefrasers.comand you can work with me, find recipes, and my meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today on the podcast we have Brad Jensen, (@thesoberbodybuilder) Owner and Key Nutrition. I'm going to cut to the chase, this was my favorite podcast ever.From dealing drugs, developing an addiction to heroine, being in and out of prison, and then creating a health and nutrition empire, Brad has one of the most revolutionary and redeeming stories I have ever heard.I can't wait for you to hear it. We talk about the formation of addiction, the way we talk to one another, the way that we validate someone dictates the value they see in themselves. We most commonly see addiction in the context of food, but the same principles of recovery can apply.SELF LOVE VS NARCISSISMEXPERIENCING HARD THINGS VS SHIELDINGTHE BEAUTY OF GRITCHANGING YOUR BODY IMAGEHOW TO FIND YOUR "WHY"Brad and I are both Nutrition Coaches, so we talk about ways we make our own clients start to change their addictive behaviors and start to walk in the freedom they want. We really covered ZERO of the questions I had for him and just talked, he just is that dynamic. You can hear more from Brad on his instagram @thesoberbodybuilderHis website is www.keynutrition.comand you can work with me, find recipes, and my meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Dr. Ben Reebs is a Naturopathic Doctor, Author, cook, nature lover, and an inspiring voice in the medical community. Growing up off the grid, he quickly fell in love with the healing power of nature and the desire to understand it. This led him to Naturopathic Medicine, where he works to give power back to his patients over their own health. It's a paradigm of health, rather than a paradigm of disease, that acknowledges that the body has an intelligence that needs to be supported. It's a systems based approach to health that takes into account the whole person and applies the laws of healing, the laws of nature, to help restore normal structure and function in the individual. In Dr. Reeb's words, "Our healing journeys are stories that deserve to be listened to." We talk about our body's internal intelligence and how different our health could look if we learned to listen. I am all about application, so Dr. Ben gives so many tangible examples on how we can implement these truths into our lives.This year, Dr. Reebs published a ground breaking book called, The Serpent and The Butterfly, outlining the Seven Laws of Healing and we dive deep into each one of them! The Law of:Vitality Disease CureCompensationResonanceSynergyIntention Whether we know it or not, these laws are always operating in our health, in our bodies, and we can work with them or against them. By understanding what they are, we can begin to apply them in our own lives and truly maximize them with a trained professional. I can't wait to hear your thoughts on applying the Seven Laws of Healing in your own life to be able to acknowledge symptoms and root causes, and work towards healing, rather than the cycle of putting on more bandaids.To your best, most optimal health!You can find more resources from Dr. Reebs below: www.drreebs.comInstagram: @drreebsFacebook: @drreebs.and you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Today on the podcast we have Katie Podralski, Owner and Nutrition Coach at Functional Nutrition Fitness.Katie is a dynamic coach and I deeply value the message she is putting out into the wellness space. Almost every morning, Katie talks about her morning routine. Very little happens without this habit taking place in her life, but why? Why is a morning routine so important? What could that look like in your life?It starts with where you are now, what you need, and how to build that into your morning. It sets the tone for the entire day, and allows you to step into the rest of the habits you planned. Katie also is a yogi at heart, which is one of the reasons she wakes up and does the same thing intentionally every. single. day. Whatever that looks like for you, the idea is to reset your mind and to "PUT YOUR OWN MASK ON FIRST."We are not designed to have these bodies and minds that never stop. We talk about the woo woo topic of meditation, the science behind it, and we even explore how breath can act as "a natural tranquilizer to the body." We switch gears to Katie's revolutionary "Red, Yellow, and Green" Goal Setting Framework. "Whatever life throws at you, you'll do what your habits are".... BUT WILL YOU? What if those habits no longer serve you? What if those habits are no longer possible in your new environment?Red goals: A stretch. Your hardest goal to hit for the day, you must plan for it.Yellow goals: Not as hard to hit as the red, but you might still have to plan for it, but it won't kill you!Green goals: Non negotiable, easy, something that you can easily check the box.Lastly, one thing that grinds both Katie and my gears: supplementation through products rather than food. Think about the amount of space that 8 servings of fruits and vegetables take up in your diet each day... why would you swap that for a terrible tasting teaspoon of processed powder?! When you focus on adding in 8 servings of fruits and vegetables, you are naturally crowding out poorer quality choices. You are also increasing satisfaction in your food and in your food volume! We talk about some ways to add vibrant plants into your life, and the trade off that you are making if you don't!You can find out more from Katie:@katiepodralski@functionalnutritionfitnessAnd if you would like to become a client of mine, you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Phil Beene is the Co Founder and President of Nudge Coach, the online coaching platform built for businesses that believe change happens one daily habit at a time.Phil is the type of guy who uses the word "nebulous" in normal conversation and you are going to learn so much from his dynamic, health and habit obsessed mind. He talks about how he started Nudge and how important engagement, accountability, and community can be for your health journey. The power of remote coaching comes down to tightening feedback loops for people into the daily, tangible habits it takes to get where you are going."The best way to change long term behavior is short term habits"Today we talk about something near and dear to my heart:Why you do the things that you do. We came together to merge the self development industry with the health industry to focus on more than just the food, but on YOU. How your environment influences your habits.How your mindset shapes your habits. What is a feedback loop and how can we use it in our lives?There is a lot of work that needs to be done in order to prepare for behavior change: a lot of work that is almost ALWAYS skipped over! And in this episode, we absolutely dive headfirst into that.Your core values shape the things you do. Without addressing your core values and beliefs, you will always be following someone else's plan, rather than creating your own. And the pinnacle of this episode: Is it possible to truly change or create sustainable habits?Spoiler alert: YES. Phil takes us through three new concepts:-Keystone Habits-Post Mortem Habits-A Self Compassion PlanI know you are going to learn SO MUCH from this episode, so please let me know your thoughts!You can find more about Phil and Nudge Coach here:www.nudgecoach.comAnd you can work with me as your health coach, find my programs, recipes, and guides at:www.howtokeepyourplantson.comor on instagram at:@keepyourplantson

Today on the podcast we have Ali Parkerson, Owner and Nutritionist at Parkside Nutrition.Ali is a thought leader in a concept called the “Pre- Diet Philosophy” that I align so strongly with!What is the Pre Diet Philosophy? The pre diet philosophy is essentially getting the proper lifestyle in place before taking restrictive measures to your health. Having a preface to strategic dietary protocols that can help you sustain and experience 10x more success in the long run. (and the long run is actually insanely important!)The pre diet philosophy means that you have to “earn the right” to diet. These days, nutritionists and coaches are throwing around diets like it's candy (no pun intended) and these “pinterest diets” are wrecking the emotional and physical health of chronic dieters.Show spoiler alert: if you found diet advice on pinterest, it's not true. I promise. So what does it mean to have the proper lifestyle in place?-Focus on the quality on your food-Healthy energy levels throughout the day-Gut health-Blood sugar regulationWe talk about some of the myths of the health industry like:Quality vs Quantity- should you never focus on the amount of food you eat, just focus on eating the right foods? OR should you do just the opposite and focus only on the right amounts of food, regardless of the quality?Mindset and the human element of health- there are essential mindset shift that the personal development field has been mastering, but the health field has not tapped into. How can we merge the two?When should you be eating?Should you be eating more or less fat? Why? What are the benefits and what are the risks? (especially for female hormones!)Ali shares her thoughts and experiences with the foundational practice of digestion and let's not candy coat it: we talk about poop.You can find Ali through her resources below, thank you so much for listening!•Website: https://www.parksidenutrition.com•Instagram: https://www.instagram.com/ali.parksidenutrition/•FB Page: https://www.facebook.com/parksidenutrition•Free Gut Health FB Group (with lots of files & videos posted): https://www.facebook.com/groups/872949413107882/•FREEBIE - Poop Guide: https://6dd864f9-c129-4d8e-b94a-27657b9a650c.filesusr.com/ugd/6e1cdc_ed4ef18fdfb848539781832f6dd59811.pdfAnd if you would like to become a client of mine, you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson

Dr. Julie T Anne is one of the pioneers to challenge and change the myth that once you have an eating disorder, you are destined to struggle with an eating disorder for the rest of your life. Instead, she preaches and guides patients through FULL and lasting recovery. Today we are talking about the deeper work it takes to get there. The more that our nation diets, the more that it backfires into emotional eating. Dr. Julie teaches about the response that we have in our society to chronic dieting. Weighing kids, doctors office visits, PE teachers making children walk the length of football fields in order to show how much it takes to burn off an M&M. What does it look like when we start to create an obsession or a fixation with food? How does food become a coping mechanism?Adolescents who diet are at a 324% greater risk of being obese as an adult. So how do we break the insanely toxic cycle of dieting? Especially when it is bombarding us from every angle in our lives? What could it look like if we started listening to internal cues rather than external cues? Internal cues give us what Dr. Julie explains as intuitive eating, when we start to listen to our bodies. When we spend years listening to everyone else's food rules, to what we should be doing, or using food as comfort, those internal cues get scrambled. There is a difference between physical hunger and emotional need. "When we are ill-equipped to respond to our emotions, our self, our needs and our life, in a healthy and direct manner, AND we have been introduced to food as a primary means to comfort our self and to feel better, we turn to food as a means to cope."When we feel unfulfilled, we find ourselves using food to FILL us up. What do you use to fill yourself up? What does it mean to feed your soul?The Deeper Work: -Dr. Julie talks about long term stress management as an essential portion to a healthy relationship to your food and yourself. There are so many avenues that stress can creep in, but what if it is some sort of trauma that you've never dealt with? What does it look like if it comes from family?“If you're too comfortable for too long, you're not doing what you need to do.”While it is imperative to take our lives and our health into our control, sometimes it is not that easy. We are not backing away from tackling what is in our control with COVID-19.-having more time does not mean productivity, but intentional time is productivity. -how do you listen to your soul with the extra time that we have?-how is your happiness in your control?-using your voice-feeding your creativity (TRY NEW THINGS)You can find more resources from Dr. Julie T. Anné below:thehealthyweighoutcircleofhope.mn.coInstagram: @drjulietanneFacebook: @julietannephdWebsite: aNewBeginning.comFacebook: TheHealthyWeighOut: @TheHealthyWeighOutand you can find my programs, recipes, and meal plans at:www.howtokeepyourplantson.comand on instagram at @keepyourplantson