Optimize Your Health

This episode is for educational purposes only. Please consult a physician before making any medical decisions. Today, we're discussing different lifestyle factors that can play a role in anxiety. social media: kyliethedietitian Ways to Work with Us Premium 1:1 Coaching - Waitlist Open For July! This is my most in-depth program with personalized recommendations and solutions for your health and nutrition. We work together over 4 months to help rebuild your relationship with food, dig through functional lab testing and optimize your health through diet, lifestyle and supplement changes.  Ask a Dietitian - NEW! Want to learn more about your health and nutrition but not sure you're ready for the 1:1 commitment? I created this option to help those who want a taste of 1:1 with a dietitian. You will get a chance to ask all of your nutrition questions and get a taste for what it's like to work with a dietitian. Captivating Change: 12 week strength guide for the gym or at home to help you reach your fitness goals!

Myths debunked in the nutrition and fitness world - part 2! social media: kyliethedietitian Ways to Work with Us Premium 1:1 Coaching - Waitlist Open For July! This is my most in-depth program with personalized recommendations and solutions for your health and nutrition. We work together over 4 months to help rebuild your relationship with food, dig through functional lab testing and optimize your health through diet, lifestyle and supplement changes.  Ask a Dietitian - NEW! Want to learn more about your health and nutrition but not sure you're ready for the 1:1 commitment? I created this option to help those who want a taste of 1:1 with a dietitian. You will get a chance to ask all of your nutrition questions and get a taste for what it's like to work with a dietitian. Captivating Change: 12 week strength guide for the gym or at home to help you reach your fitness goals!

In this episode we discuss what it means to lose weight vs lose fat and which option is best for you. Ways to Work With Us Ask a Dietitian - NEW! Want to learn more about your health and nutrition but not sure you're ready for the 1:1 commitment? I created this option to help those who want a taste of 1:1 with a dietitian. You will get a chance to ask all of your nutrition questions and get a taste for what it's like to work with a dietitian. Premium 1:1 Coaching - Waitlist for July Open! This is my most in-depth program with personalized recommendations and solutions for your health and nutrition. We work together over 4 months to help rebuild your relationship with food, dig through functional lab testing and optimize your health through diet, lifestyle and supplement changes. 

Bust some myths regarding nutrition and fitness with us! Join us in two weeks for part 2! social media: kyliethedietitian Ways to Work with Us Premium 1:1 Coaching - Waitlist Open For July! This is my most in-depth program with personalized recommendations and solutions for your health and nutrition. We work together over 4 months to help rebuild your relationship with food, dig through functional lab testing and optimize your health through diet, lifestyle and supplement changes.  Ask a Dietitian - NEW! Want to learn more about your health and nutrition but not sure you're ready for the 1:1 commitment? I created this option to help those who want a taste of 1:1 with a dietitian. You will get a chance to ask all of your nutrition questions and get a taste for what it's like to work with a dietitian.

This week, an extra episode and it's about ALL THINGS GUT HEALTH! Healing Your Gut & All its Benefits with Jillian Smith, RDN - Lead Dietitian of Gut Personal Jillian is a functional medicine dietitian with extensive training on helping women heal their gut through lifestyle modification, gut testing and more. In this episode we explore her WHY and her struggles that lead her to learn more to help women struggling with the same issues. If this is YOU and you'd like to take your healing to the next level then start with their quiz: https://www.gutpersonal.com/pages/gut-health-quiz-0922 If all else then BOOK A CALL with Jillian to discuss your symptoms and the next steps that she recommends as a professional.  ANYTHING you purchase whether its supplements, a poop test, The Gut Fix or working with Jillian 1:1 use code KYLIE at checkout to save you a $$! Code applied for you here: www.gutpersonal.com/KYLIE Happy healing! Let me know your thoughts and questions surrounding this topic. #guthealth #guthealthdietitian #healyourgut #lifestylemodification #nutritiontips #registereddietitian 

We discuss red flags we see and you should steer clear from when looking to work with a coach! If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. Next Group: starts the week of May 13th! MMM University: Kylie's signature group program build into a self paced course. It includes all the details of Group Coaching without the live call commitment! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Gut Personal: https://www.gutpersonal.com/KYLIE *customized supplementation to FIX all your GUT ISSUES Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

In this episode, we rapid fire on certain topics and discuss if we think they are over or underrated! If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. Next Group: starts the week of May 13th! MMM University: Kylie's signature group program build into a self paced course. It includes all the details of Group Coaching without the live call commitment! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Gut Personal: https://www.gutpersonal.com/KYLIE *customized supplementation to FIX all your GUT ISSUES Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: Learn the importance and the why behind building muscle with us, Kylie & Anna! If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. Next Group: starts the week of May 13th! MMM University: Kylie's signature group program build into a self paced course. It includes all the details of Group Coaching without the live call commitment! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Gut Personal: https://www.gutpersonal.com/KYLIE *customized supplementation to FIX all your GUT ISSUES Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, we discuss how to build meals around your goals by providing a list of staple ingredients for the fridge, pantry, and freezer.  Keywords meal planning, building meals, staple ingredients, fridge, pantry, freezer, proteins, vegetables, dairy, fats, fruits, seasonings, Mexican food, Italian food, Asian food, simplicity, balance If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. We start May 13th!!!! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Are you ready to be your best and most confident self? APPLY HERE Mindset, Metabolism & Movement Group Coaching: Group Starts the Week of May 13th 12 weeks to understand the biology of your metabolism, learn to create meals to optimize your metabolism, and find exercise that works for you. 12+ learning modules with video/audio lessons & instant downloads live calls every week for the first 4 weeks then switches to every other! 3 one-on-one calls with Kylie after you finish each phase to individualize programming to YOU 80+ page workbook to keep all your learning & action steps in one spot meal ideas, easy recipes, meal planning  12 week strength training guide Community group to  give you accountability with other women + Kylie

Summary In this conversation, we discuss body composition and how to achieve a body recomposition without using fad diets. We cover the importance of macronutrients like protein, carbs, and fats, and how they play a role in building and repairing muscle, providing energy, and regulating hormones. We also provide examples of how to build a plate around different goals, such as maintenance, fat loss, and muscle gain. We emphasize the importance of finding what works best for your body and working with a professional to achieve sustainable results. Keywords body composition, body recomposition, fad diets, macronutrients, protein, carbs, fats, muscle gain, fat loss, plate building If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Eat more carbs. Listen up and learn why! Keywords: carbohydrates, pre-workout fueling, post-workout fueling, endurance training, performance, complex carbs, simple carbs, hydration, protein intake, balanced meal If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, we discuss their thoughts on popular weight loss drugs, such as Ozempic and Wegovy. We share our thoughts, current evidence and might surprise you with some of our views surrounding popular weight loss medications! Keywords: weight loss drugs, Ozempic, Wigoby, GLP-1, hormone, long-term effects, lifestyle changes, individualized approach If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. We start May 13th!!! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: In this conversation, Anna and Kylie discuss the relevance of New Year's resolutions in March and emphasize the importance of consistency over perfection when it comes to goal setting. They acknowledge the challenges of sticking to resolutions and suggest the idea of 'dampening' resolutions by gradually reducing certain habits. They highlight the significance of knowing one's why and finding intrinsic motivation for achieving goals. The conversation concludes with the reminder to set smarter goals throughout the year and not just in January. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: In this conversation, the hosts discuss different types of dieting and their effects on weight loss and body composition. They cover three main categories of dieting: caloric restriction, dietary restriction, and time restriction. They emphasize the importance of diet composition and the need for professional guidance when implementing any type of restriction. The hosts also highlight the temporary nature of diets and the importance of finding a time and place for dieting without compromising overall health and metabolism. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: In this conversation, Kylie and Anna discuss the importance of training the core muscles. They explain the functions of the core muscles, which include supporting bodily functions, maintaining internal pressure, and providing stability and support. They also discuss the different muscles in the core, such as the external and internal obliques and the transverse abdominals. The hosts emphasize the benefits of core training, including improved balance, stability, and relief from low back pain. They explain the different types of core movements, such as creating movement and resisting movement. They also provide tips for engaging the core properly and offer a core training program for listeners to follow. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

SummaryIn this episode, Kylie and Anna discuss the science of muscle growth and the use of long length partials in training. They explain the difference between long length and short length partials and highlight the importance of full range of motion in exercises. The hosts share research findings that support the effectiveness of long length partials for muscle growth. They provide examples of how to incorporate long length partials in training, both as an intensity technique and on every rep of a set. The episode concludes with a giveaway announcement for listeners. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! VIP 1:1 Dietitian Services: 12 weeks to dig into your nutrition and exercise regimen and optimize it for YOU. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary Learn the basics of how to calculate your protein needs based on your activity level. Calculate your weight at BMI of 25: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_tbl.htm If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary This conversation explores the experiences and challenges of being a woman in a male-dominated world, specifically in the context of the gym and the business world. We discuss the struggles of feeling confident and knowledgeable in the gym, offering tips on how to navigate unfamiliar equipment and create a workout plan. We also address the importance of feeling comfortable and supported in the gym environment. In the second part of the conversation, we share their experiences of starting and building our own LLCs, highlighting the support we received from family and the importance of seeking guidance. The conversation concludes with a discussion on the importance of confidence, knowledge, and resilience in the business world. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary This conversation discusses various nutrients and supplements that can support immune health, especially during the cold and flu season. The chapters cover topics such as vitamin D, antioxidants (vitamins A, C, and E), omega-3 fatty acids, probiotics and prebiotics, iron, and zinc. Each chapter explores the importance of these nutrients for immune function and provides recommendations for incorporating them into the diet or through supplementation. The conversation emphasizes the need for a well-balanced and diverse diet to ensure optimal immune health. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Next Start: week of March 11 - apply now for discounts! Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

12 weeks with Kylie & like minded women yearning to learn, understand and apply concepts in nutrition & exercise to be the best version of themselves

Summary In this conversation, we discuss our favorite gym exercises, core moves, clothing brands, foods and drinks, books, and gym equipment. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, we discuss how we built their home gyms, the equipment we have, and where we bought it from. we emphasize the importance of starting with basic equipment like dumbbells and gradually expanding the collection based on individual needs and goals. we also mention the benefits of using bands for variety and form cues. The conversation provides insights into the process of building a complete home gym and offers recommendations for equipment purchases. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary This podcast episode covers the impact of hormones on nutrition and exercise. We discuss the role of insulin in fat loss and muscle growth, the effects of cortisol on body composition and recovery, the importance of testosterone for muscle building, and the regulation of hunger and satiety hormones. we also touch on the influence of estrogen and progesterone on fat storage and muscle growth. The episode emphasizes the importance of individualized strategies and self-acceptance in achieving fitness goals. If you'd like to support us outside of the workshops & podcast here are a few links! Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary This episode discusses the pros and cons of tracking food intake and explores whether it is necessary for achieving health and fitness goals. Kylie & Anna share their personal and professional opinions on tracking and provide insights on how to use tracking effectively. If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, Kylie & Anna discuss how to build confidence and love your body. We address the issue of comparison syndrome and emphasize the importance of not comparing your journey or body to others. We also highlight the need to avoid comparing yourself to your past self and instead acknowledge and appreciate your current progress. Kylie & Anna delve into the role of mindset in building confidence and the power of positive self-talk and affirmations. We also discuss the significance of finding clothing that fits and makes you feel good. Lastly, we encourage treating yourself with kindness and seeking support and coaching when needed. Chapters 00:00 Comparison Syndrome 02:08 Not Comparing to Past Self 03:08 Optimizing Mindset 04:09 Positive Self-Talk and Affirmations 05:24 Finding Confidence in Clothing 08:12 Letting Go of Pressure to Fit Old Clothes 09:44 Treating Yourself with Kindness 10:05 Seeking Support and Coaching If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. Next Group March 2024 Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this Q&A episode, Kylie & Anna answer questions from their Instagram followers. We discuss the benefits of seated vs. standing exercises for the upper body, the order of weights and cardio in a workout, when to consider skin removal surgery after weight loss, how to determine if a personal trainer's program is right for you, and their favorite exercises for themselves and their clients. Kylie & Anna emphasize the importance of individualized approaches and mindset in achieving fitness goals. Chapters 00:00 Q&A Introduction 00:52 Seated vs. Standing for Upper Body 03:14 Weights or Cardio First? 06:02 When to Get Skin Removal Surgery 09:20 Is Your Personal Trainer's Program Right for You? 09:50 Favorite Exercises for Us and Clients 13:41 The Biggest Focus for Clients' Diets If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, Kylie & Anna discuss strategies for navigating eating out and eating on the go. We provide tips for ordering at various types of restaurants, including asking for double the protein, considering carbohydrate content, being picky about fats, and planning ahead. We also discuss how to handle alcohol consumption and share their go-to orders for different types of cuisine. Chapters 00:00 Navigating Eating Out & On The Go 01:26 Asking for Double the Protein 02:16 Considering Carbohydrate Content 03:42 Being Picky About Fat 05:38 Planning Ahead and Bringing Your Own Snacks 06:35 Ordering Simpler Items 07:32 Asking Questions and Being Mindful of Allergies 08:31 Planning Your Day Around High-Fat Meals 09:30 Being Mindful of Alcohol Consumption 10:52 Go-To Orders for Different Restaurants 16:21 Sushi 18:18 Chick-fil-A 20:15 Italian Food 22:40 Chipotle If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this conversation, Kylie & Anna discuss program design tips for individuals who want to understand the science behind their workout programs. We cover topics such as determining workout frequency based on available time, choosing a workout split that fits one's schedule, and the importance of balancing life and fitness. We also explain different movement patterns, including pulling movements, posterior chain movements, lunge patterns, and squat patterns. Kylie & Anna emphasize the importance of compound movements and accessory work in program design, as well as the need for consistency and progression in order to see results. If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Website: kyliethedietitian.com Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: What the heck is your TDEE? This total daily energy expenditure is how our body burns and utilizes calories - it can be broken down into four different categories which we will discuss today. We've also created a PDF download for you of The Science of Daily Calorie Burn for you to feast your eyes on as you listen! Chapters: 00:00 The Science of Daily Calorie Burning 00:58 Basal Metabolic Rate (BMR) 04:20 Non-Exercise Activity Thermogenesis (NEAT) 08:34 Thermic Effect of Food (TEF) 11:20 Exercise Activity Thermogenesis (EAT) 16:11 Building Muscle and Weight Measurement If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this episode, Kylie and Anna discuss the seven dimensions of wellness and provide strategies to enhance each dimension. They cover mental health, physical health, social health, financial health, spiritual health, environmental wellness, and vocational wellness. The hosts emphasize the importance of focusing on each dimension and offer practical tips for improving overall wellness. By setting goals and incorporating strategies from each dimension, listeners can work towards a more balanced and fulfilling life. Chapters - 00:00Introduction to the Seven Dimensions of Wellness - 00:30 Mental Health - 01:27 Physical Health - 06:13 Social Health -09:02 Financial Health - 14:09 Spiritual Health - 17:00 Environmental Wellness - 20:52 Vocational Wellness - 24:52 Conclusion If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary In this episode, the hosts share their personal fitness journeys and provide insights into their backgrounds. They discuss their early experiences with fitness, including their focus on cardio and lack of strength training. They also talk about how they developed a love for strength training and the impact it had on their lives. The hosts highlight the importance of balancing nutrition and fitness and share their experiences as personal trainers. They conclude by previewing future topics and expressing their excitement for the podcast. Takeaways Fitness journeys are unique and individualized, and it's important not to compare your journey to others. Strength training can have a significant impact on posture, muscle development, and overall fitness. Balancing nutrition and fitness is crucial for achieving health and wellness goals. The podcast will cover a range of topics related to health, wellness, and nutrition. If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Kylie and Anna have been in the fitness and wellness industry for over a decade. Inspired by their own journey with all things health and wellness they have created a podcast to discuss and dive deeper into topics they are always asked about. Optimal living, nutrition basics, exercises, muscle growth, cutting edge research in the field of wellness, mindset, relationships and more. Optimize Your Health Podcast is your go-to health and nutrition podcast to get a refreshing, uninfluenced view on realistic nutrition and fitness. If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary This conversation discusses non-scale victories and effective ways to measure progress in health and wellness. The hosts emphasize the limitations of using the scale as the sole measure of progress and encourage alternative methods. They explore various non-scale victories, including improved clothing fit, enjoying physical activity, increased energy, improved sleep, fitness milestones, sharper mind, better skin, losing inches, healthier coping mechanisms, positive body changes, reduced pain, improved mood, improved medical markers, increased social support, and a healthier plate. The conversation concludes by acknowledging that the scale can still be used as a measurement, but it is not the most accurate depiction of overall health. Takeaways The scale is not the most effective tool for measuring progress in health and wellness. Non-scale victories, such as improved clothing fit, increased energy, and improved mood, can be more meaningful indicators of progress. Other measures of progress include fitness milestones, improved coping mechanisms, reduced pain, improved medical markers, increased social support, and a healthier plate. While the scale can still be used as a measurement, it should not be the sole focus. If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15

Summary: In this Q&A episode, the hosts discuss various topics related to fitness and nutrition. They share their thoughts on pre-workout supplements, ideal workout splits, morning routines, tuning in to hunger and fullness cues, training two full body days back to back, calculating protein needs, sumo stance vs conventional stance in deadlifts, music preferences during workouts, and taking on new clients. They also share their go-to meals for easy and nourishing options. Chapters 00:00 Thoughts on Pre-Workout 03:10 Ideal Workout Split 05:30 Morning Routines 10:37 Tuning in to Hunger and Fullness Cues 15:25 Training Two Full Body Days Back to Back 19:31 Calculating Protein Needs 23:11 Sumo Stance vs Conventional Stance in Deadlifts 26:02 Music Preferences During Workouts 28:26 Taking on New Clients 32:56 Go-To Meals If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change:  got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism.  Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15