Sh*t Talk

Rates of Depression in the USThe Diet and DepressionGut composition of people with depression vs no depressionAntibiotics and DepressionPlant foods and DepressionThe diet associated with a 73% reduction in depression riskConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

How to reset your gut!-The top 4 things that damage the gut-Steps to take to improve and support your gutConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Liz is joined by fellow dietitian (RD), and Certified Personal Trainer (CPT), Nicki Parlitsis! They get into:Why the gut is called “the second brain”How the gut impacts decision makingWhat does it mean to “know in your gut?”A breakdown of the 3 main systems for gut-brain communicationSwiss study - how women rate attractiveness of men based on scentBirth control study - how womens ratings of the attractiveness of men changes when on/off birth controlHow ignoring gut feelings and instincts manifests physically in the bodyHow to identify being in a state of hypervigilanceIdentifying and honoring your needsBuilding a routine & sticking to itOvercoming people pleasing, cool-girl, and pick-me girl syndromeDisclaimer/Trigger Warning: Abusive relationships are discussed in this episode of Sh*t Talk.Connect with Liz and Nicki:on Insta @liz_broder @nutrition.nickion TikTok @lizbroderWork with Liz 1:1 at The EB Method The 8-week Fitness & Functional Nutrition Guide, Just Start Somewhere, that Nicki contributed to, can be found HERE

Liz discusses the longevity research done by Dan Buettner and his team of researchers.She breaks done the common denominators they found amongst all 5 Blue Zones, 9 commonalities they deem the "Power 9."Connect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

On Part II, Liz breaks down the nutrition content of your favorite fast food and fast casual restaurants, including Chick-Fil A, In-N-Out, Chipoltle, and more! She, of course, provides her professional opinions on various menu options and their nutritional profile.Connect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Liz delves into the nutritional breakdown and her professional opinion of your favorite holiday treats, including pumpkin pie, latkes, candy canes, and more! She also offers healthier substitutions. Connect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Pumpkin Spice by the numbersThe Pumpkin Spice EconomyAmerica's sugar addictionThe connection between emotions & memory and specific foods, beverages, and holiday traditionsIdentifying your comfort foods, drinks, substances, etc.Tips for staying on track during the holidays, at holiday eventsConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

A study that looks at low levels of serotonin, inflammation and their connection to the gut in Long Covid patientsWhat is Serotonin?How to support Serotonin levelsFoods to support serotonin levelsWinter routinesReducing inflammation and anti-inflammatory foods

Liz discusses the link found between our gut microbiome and positive/negative emotions, healthier emotional management, and better health outcomes.Connect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

This week on Sh*t Talk, Liz talks about:- the science behind seasonal changes we see in the gut microbiome- fall and winter produce- why to eat what's in season- what to buy organic vs. inorganic- eating around halloween - what helps curb sugar cravings- how to boost immunity- immune boosting products Liz lovesConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

How does fasting impact your gut?Are there health benefits to fasting?Why is the 16:8 fasting structure so popular?What is autophagy?How to start fasting?What breaks a fast?What is ok to consume while fasting?Insta/TikTok - @liz_broder

Causing A Scene's Natalie Buck is back to shoot the sh*t this week!We discuss:Navigating the emotions that come with an engagementEntitled questions to avoid askingDealing with changePre-Wedding Goals and RoutinesFasted vs. Fed WorkoutsLiz's recs for electrolyte packetsBenefits experienced since adding in MagnesiumPooping in the beginning of a relationshipNatalie's top recs for what to watch right nowConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Natalia from Effortlessly Abundant Life joins Liz on this episode of Sh*t Talk! Natalia is a mindset shifter and a subconscious expert. She's a Certified Hypnotherapist, Certified Practitioner of Neuro-Linguistic Programming (NLP), and has a Board Certification from the International Board of Coaches and Practitioners.Liz and Natalia get into:What is hypnosis and hypnotherapy?Natalia's Bridge MethodNavigating how to shift energy in a productive mannerAssessing our relationship with foodMindful eatingHow to sit with your emotions instead of numbing them with foodHow healthy food choices spill over into all aspects of lifeAddictiveness of foodWhen food is used as a form of controlHow living in fight or flight mode impacts weight, mindset and our stress responseUnderstanding and healing through the subconsciousWhere animals get it right & how humans can learn from themRewiring how you view yourselfThe best time of day for visualizationThe importance of gratitudeFocusing on self-loveOvercoming all or nothing (black and white) thinkingAsking for help and supportFind Natalia on Instagram/Facebook/YouTube: @EffortlesslyAbundantLifeConnect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

This week's Sh*t is all about SLEEP!How changes in sleep impact the gut microbiotaSocial Jet Lag - What is it? How does it impact the gut? Health factors it's associated withThe impact of higher quality and longer sleep on blood sugar controlThe vicious cycle of disrupted sleep and poor dietary choicesThe relationship between sleep and cortisol, ghrelin, and leptin levelsWhat we crave and why after poor sleepThe relationship between Serotonin and the gutSerotonin, melatonin and sleepFoods, Supplements, and Tips for better sleepCoffee and sleepWhat to focus on after a night of sh*t sleepIf interested in learn more, please tune in to Liz's Circadian rhythm episodeFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

On this episode of Sh*t Talk Liz gets into periods, how they impact your gut, how the gut impacts your periods, period poops, and hormonal shifts throughout the menstrual cycle.Specifically,- Breakdown of the menstrual cycle and its phases- How birth control impacts your cycle- Hormonal shifts throughout your cycle and what that means for your gut- The Estrobolome- The nutrient to focus on before your period to help stabilize energy, mood and cravings- Shifts for your mindset surrounding your period and how to get excited about it- How to use info from your period for insights into your healthFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

On this episode, Liz is joined by Meal Prep Coach, Chef, and Founder of Feed Your Sister, Elia Wolberger. She has 7 years of experience in meal prepping for busy NYers, and offers private, in-home meal prep across the New York City area, prep and party's, yearly memberships, and a meal prep coaching program called Modern Meal Prep (tune in to the episode for discount code).Sign up for Elia's Masterclass, Taking Back Time, August 23rd 12-1pm EST - HEREJoin a Prep & Party! - HEREModern Meal Prep - HEREApply for Modern Meal Prep (starting September 7th) - HEREDon't forget to mention the discount code Elia gives in the episode for a discount off Modern Meal Prep!Elia's Everything But The Kitchen Sink eBook - HERELove Your Kitchen Freebie - HERE Connect with Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Please RATE, REVIEW, and SUBSCRIBE to Sh*t Talk!Liz discusses the popular need for a summer reset and why people often burnout from summer around early-mid August. She addresses a recent incident of water intoxication/overhydration featured in the news and discusses what it means. What causes hyponatremia, how to tune in to electrolye intake, diets that are associated with lower sodium levels (increasing risk for hyponatremia), and healthy sources of sodium! Follow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

On this episode of Sh*t Talk, Liz delves deep into one of her favorite topics - The Circadian Rhythm!What is the circadian rhythm?The difference between the "master" body clock and peripheral body clocks, and how they operateHow to sync your circadian rhythmsThe relationship between specific cues and our circadian rhythmsDisease states linked to disrupted circadian rhythmsJet lag and how it impacts your circadian rhythmCircadian rhythms and the gut - intestinal and gut microbiome circadian rhythmsThe standard American diet (SAD) and its effect on circadian rhythms How food choices and meal timing impact circadian rhythmsThings that kink or gut microbiome's circadian rhythmsTips for syncing, optimizing, and maintaining your circadian rhythmsFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

Nicki Parlitsis, MS, RD, CPT is back for Part II of the Japanese Toilet, Bidet, and Westernized Toilet series!Liz and Nicki dive into some major sh*t talk as they discuss their experience with the Tushy Bidet Attachment!Liz also discusses her research on Hinge and shares what a bunch of expats have to say about the bathroom experience in their native country vs. the USA! Connect with Nicki Parlitsis on Insta: @nutrition.nickiCheck out the 8-week Fitness & Functional Nutrition guide called Just Start Somewhere that Nicki worked on HEREFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB

Please RATE, REVIEW, and SUBSCRIBE to Sh*t Talk, if you haven't already!Inspired by a recent trip to the GI doctor, Liz discusses how to best approach doctors.She gets into:- Why people are afraid to ask questions- How to best approach and communicate with doctors who lack a bedside manner or who leave you feeling confused- How to get your questions answered in a way you understand- Why people avoid going to the doctorFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB

Liz is joined by JuicePress COO and fellow RD, Ariana Korman, MS, RD, CDN on this episode!Liz and Ari discuss how to make healthy choices while traveling. Ari gets into what she looks for when choosing products at the airport, nutrients to focus on, and what to avoid. They talk about some of their favorite snacks and must haves while traveling, and discuss how to go about finding what works for you, nutritionally speaking. They also discuss how the body readjusts to changes in your diet, why we plateau, and why there are no one size fits all approaches in nutrition.Find today's Guest, Ari Korman, on Insta HERE, or on her website HERE Ari's Travel Protein Muffin Recipes:Protein MuffinsChocolate Banana Protein MuffinsFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB

Liz shoots the sh*t with herself this week and gets into:- Basics- Her 3 non negotiable/3 pillars of health - the most common areas Liz sees people falling short that have the biggest impact when corrected- Recent science on walking and how it benefits us- The Variety Effect- Congratulations to Natalie Buck from Causing a Scene - why we need to stop asking questions and just congratulate people when they get engaged, married, have a baby, etc.- A few things Liz is loving latelyFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

Liz is joined by Registered Dietitian, NASM personal trainer, and certified Lagree Pilates instructor, Melissa Darlow, MS, RD, CDN, CPT. RDs get asked allll sorts of questions. Melissa and Liz break down what's important to know before going into a session with an RD, what information to share, questions to ask, and things not to waste your time on when meeting with a Registered Dietitian. Liz and Melissa breakdown:- Differences between a RD/RDN and nutritionist- How to approach a session with an RD- Markers of progress besides the number on the scale- Information to share with your RD to make the most of your session- Topics RDs are qualified to discuss with you and why you should discuss them- The importance of honesty with your RD- Why it's imperative to share your bowel habits with your RD- Why it's important to understand there's no one size fits all answer in nutrition- Liz's emphasis on basics and keeping it simple and why they're superior to fancy social media gadgets- Who is a candidate for Ozempic why it's not right for everyone- Their thoughts on meal plansFind today's guest, Melissa Darlow:on Insta: @melissa_nutrition_for 1:1 nutrition counseling at Melissa Nutrition Follow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

Why are we so much happier and more relaxed on vacation? Yes, we're not working (usually), but why else?On this episode of Sh*t Talk, Liz breaks down how to evaluate your travel/vacation life vs. your regular, day-to-day life. She gets into:Typical variations in vacation mode vs. day-to-day modeHow to assess stress factors and figure out where/how to cut backHow to set boundariesHow to determine what's worth your time and attention and what isn'tDay-to-day routines to pay attention to and reevaluate Follow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

Happy Memorial Day!Liz breaks down common changes that can impact our wellness routines during the summer months, and some wellness areas to pay extra close attention to!She details her top 8 areas to support a healthy and fun summer:1 - how to make choices that are in line with your values and supportive of goals - If you want to learn more about how values impact our goals, please tune in to my episode with Dr. Molly St. Denis HERE2 - how and why to START you days off strong3 - how to adjust your wellness routines and schedule to optimize time in summer4 - intermittent fasting, and how to leverage the support from having a start and end time5 - alcohol - what to pick, and what to consider6 - hydration - Liz's MVP for all seasons, but especially during summer7 - Taking into account veggie intake, and being mindful of summer produce!8 - how to maintain stable blood sugar levelsFollow Liz....on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

Ready for summer travel?With travel comes changes to our wellness routines, time zone, and often times, regularity. On this episode, Liz breaks down the top 6 contributors to GI disruptions while traveling. She explains why they happen and how to combat them!So if you're prone to constipation or diarrhea while traveling, this sh*t talk is for you!Follow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

In today's follow-up episode, Liz gets into the nitty gritty of what she does, eats, drinks, and prioritizes when hungover. If you're hungover and need a step-by-step guide of how to feel like a human again, this episode is for you! She gets into:How exactly she rehydrates.Supplements she takes.What her meals look like.What activities she does.And how she survives a dreaded hangover day.Follow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

Comin' in HOT (just kidding) on this episode of Sh*t Talk!Liz breaks down:- Alcohol metabolism and what causes a hangover- Clearing up the big question "Is red wine good for you?"- The gut-liver-brain axis- How alcohol disrupts the gut microbiome and what this means- How alcohol impacts your sh*t- Ways to reduce a hangover/expedite alcohol clearance from the body2 of Liz's favorite products mentioned in today's episode:B•T Fountain | Beauty ElectrolyteSakara Beauty Water® Drops20% off your first order from Sakara! Click HERE, and use code XOLIZBFollow Liz:on Insta @liz_broderon TikTok @lizbroderWork with Liz 1:1 at The EB Method

On this episode of sh*t talk, Liz discusses 5 things that people often overlook when trying to lose weight or form healthier habits. Get in touch with Liz: on Insta @liz_broder on TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

On this episode of Sh*t Talk, Liz has some follow-up thoughts to last week's episode on Ozempic.She then discusses a few recent studies that show how much the company you keep impacts your gut microbiome. Liz gets into how cohabitating and married partners impact each other's gut and oral microbiome, and how this impacts our immunity, mood, and overall health.The company you keep matters!Get in touch with Liz: on Insta @liz_broder on TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB15% off Pique Sun Goddess Matcha and Pique BT Fountain Beauty Electrolytes by clicking through this link, and discount will be automatically applied at check-out.

On this episode of Sh*T Talk, Liz addresses that thing you can't escape....OZEMPIC, and other weight loss medications!What are they? Why take them? How do GLP-1's work?What are the common side effects? Liz discusses the common GI side effects associated with weight loss medications like Ozempic (semaglutide) and Wegovy, and how to combat them!You're not taking this medication forever, are you? Probably not. Liz talks about how to maintain the success longterm and which behavioral model she emphasizes to those specifically seeing success on weight loss medications. Get in touch with Liz: on Insta @liz_broder on TikTok @lizbroderWork with Liz 1:1 at The EB Method 20% off your first order from Sakara! Click HERE, and use code XOLIZB

This episode was inspired by a recent South Park episode on Japanese toilets!On today's Sh*t Talk, Liz is joined by RD & CPT, Nicki Parlitsis, to discuss their favorite (and least favorite) toilet papers (there's a ranking), Bidets, Bidet attachments, and Japenese toilets.Nicki discloses which toilet paper has NEVER let her down, while Liz explains why she favors a non-crowd pleasing TP.They discuss the surprising results from Liz's instagram poll on how many people have used a Japanese toilet, and give an overview on the history of bidets, bidet attachments, and Japanese Toilets.They discuss the hard hitting questions - How do you properly use a bidet? Why is America behind in this lifestyle choice? What is the transition like from using a bidet to a westernized toilet and toilet paper?Liz & Nicki discuss how to tune in to how you're truly feeling, how to combat distraction, tips for a more relaxed BM, and why it's a great idea to use your time on the toilet as a time for no distractions.Follow + connect with Nicki on Insta: @nutrition.nickiFollow + connect with Liz: on Insta @liz_broder or work with her 1:1 at The EB MethodYou can find the Tushy Bidet Attachment discussed in the episode HERE

On this episode, Liz is joined by fitness guru, Maddison Rotner! Maddison is a full time fitness professional working out of NYC. With a degree in Health and Fitness, she has continued her education with various certifications in and around the fitness space. Maddison is a certified personal trainer through NASM, Pre/Postnatal certified, Lagree certified, and is a CFSC (Certified functional strength coach).Maddison shares her fitness philosophy, why it's important to be interested and interesting, why tangible goals are imperative, and the importance of being realistic. Liz + Maddison discuss the mental component behind both physical fitness and nutrition, and why keeping it simple leads to improved health and wellness in the long run. Maddison shares how she gets motivated and what people get wrong about fitness. She also discusses the mind to muscle connection and her morning routine!Connect with Maddison:On Insta @maddisonrotnerOn TikTok @maddisonrotnerOn her website HEREGet in touch with Liz:On Insta @liz_broder Work with Liz 1:1 at The EB Method Get 10% off Pique Sun Goddess Matcha by clicking HERE and discount will be automatically applied at check-out.Get 20% off your first Sakara purchase by clicking HERE, and using code XOLIZB

On today's episode, Liz get's into: What NOT to do on a date with a dietitian Why food logging is helpful for weight loss and identifying GI issues How to productively log your food:- Why log?- What to log- How long to log for- Ways to log- Who should log- Why Liz likes logging and how to use the insights to improve wellness routines, lose weight, and/or identify GI issues (food intolerances, allergies, etc).Get in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method Get 10% off Pique tea by clicking through THIS link!

This week Liz is joined by Registered Dietitian, Certified Personal Trainer, and trained chef, Nicolle Cucco.They cover a variety of topics, including:- How to enjoy carbs as a part of a healthy diet- Why diets and nutrition are never “one size fits all” - Carb timing - how to use carbs to fuel your workout and for workout recovery- Supplements to support your workout, stamina, and muscle repair- Why tiramisu needs to come with a warning label- Fasted vs. Fed workouts- Carb loading- Why it's important to listen to your body- When to choose simple carbs (sugars) vs. complex carbs- Continuous Glucose Monitoring (CGM)- Liz's opinion on why people love wellness gadgets and accessories- Meal prepTune in to learn which meal Liz and Nicolle believe is the most important one of the day!Find Nicolle on Insta HEREGet in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method

This week, Liz shoots the sh*t with Natalie Buck, from The NetChicks Podcast!They discuss organic vs. conventional produce, wild vs. farmed fish, vitamins (Vitamin D, Magnesium, Probiotics, Iron, Omega 3s, Pique Elderberry Syrup) to take, and the scary lack of regulation in the supplements industry.They also get into processed foods, carbonated beverages, how to best break your fast, and protein powders.Protein Powders with zero to minimal additives: Kos Plant Based Protein Powder Moon Juice Plant Based Protein Powder w/ Adaptogens Hum Nutrition Plant Based Protein Powder Naked Whey Protein Powder (no additives) Truvani Plant Based Protein Powder Garden of Life Sport Grass Fed Whey Vital Proteins Collagen Peptides Further Food Collagen PeptidesFind Nattie on Insta HEREListen to The NetChicks Podcast HEREGet in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method

This week Liz talks inflammation:- Chronic vs. Acute inflammation- Foods that cause inflammation- Anti-inflammatory foodsShe also discusses the Mediterranean diet, its impact on the gut, anti-inflammatory effects, and why it's associated with longevity. Get in touch with Liz!DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method

Some heavy sh*t talk for you today! If you poop, this episode is relevant to you!Liz gets into changes in poop color and consistency.- What different colors mean- When to worry or seek medical attention- Color changes that are totally normalShe delves into the Bristol Stool Chart, explaining what the 7 types of poop are, what they mean, and what to focus on when experiencing different bowel changes.Look at the Bristol Stool Chart HERETry Zoe's Blue Poop Challenge #BluePoopChallenge HERETry Sakara's Chlorophyll Water Drops! Get 20% off with code: XOLIZBGet in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method

All things immunity this week on Sh*t Talk!Liz dives into:1 - Immune boosting foods and antioxidants - Why it's important to eat the rainbow and which colors correspond with which antioxidants. 2 - Vitamin D - How Vitamin D supports immunity and if you should supplement or not.3 - Sugar and Alcohol - How these two things impact your immunity and weaken your gut's immune defense as well.4 - The Gut - You knew this was coming. How our gut and gut health is directly related to our immunity. 5 - Sleep - Why we need adequate amounts of sleep, and more in the winter, to stay healthy and beat cold and flu season!6 - Water - it's not an episode of Sh*t Talk without a mention of Liz's MVP, water. How water and staying hydrated impacts your immunity. Get in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method Improve your plant intake, support your gut, and boost your immunity with Sakara meal delivery service! Get 100% plant-based, gluten free, organic, and refined sugar free, meals delivered directly to your door for 20% off with Liz's code: XOLIZB

Today Liz talks all about Fiber!- Health benefits of fiber- What is fiber?- Types of fiber-Short Chain Fatty Acids (SCFAs)- Prebiotics vs. Probiotics, and their food sources- How to add in or increase fiber in your diet- How fiber impacts weight, and weight lossGet in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method Looking for an easy and delicious way to increase your fiber intake? Look no further than Sakara Life! A 100% plant-based, organic, gluten free, refined sugar free meal delivery service! Get 20% off your first Sakara order by clicking HERE and using this code: XOLIZB

Liz is joined by Dr. Molly St. Denis on today's episode! Dr. Molly St. Denis is a licensed clinical psychologist specializing in the treatment of adults with anxiety and OCD. She has a particular interest in mindfulness and self-compassion-based therapies, such as Acceptance and Commitment Therapy (ACT). Molly also has an interest in disseminating therapy tools to the general public, and co-hosted a podcast to that end called "Therapists in the Wild." She currently works at a therapy practice in Denver, CO called Anxiety Solutions.Today, Dr. Molly explains the differences between values and goals and discusses why goals without values often fail. She gets into James Clear's 4-step process for building healthy habits, and explains how connecting our goals to our values can help with building and sustaining behavior change.She then gets into Acceptance and Commitment Therapy (ACT), explaining why we naturally turn to self-criticism, and how to turn to self-compassion instead. Dr. Molly mentioned several resources in today's episode, all of which are linked below:Intuitive Eating WorkbookSelf-Compassion ResourcesWork with Molly at: Anxiety Solutions of Denver Tune in to Molly's podcast, Therapists in the Wild, HEREGet in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method If you loved today's episode with Dr. Molly, please don't forget to rate, review and subscribe to Sh*t Talk!

Heavy sh*t talk for you this week!Liz breaks down how to position yourself for the most efficient, and smooth bowel movement, and for the first time on sh*t talk, Liz answers YOUR questions from the past few weeks! From todays' episode:Get those knees up! Look into the Squatty Potty HERE Check out Liz's favorite badass of all time David Goggins, and look into his books, Can't Hurt Me, and Never Finished for some much needed motivation!Get in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method If you're looking for a delicious and convenient way to increase microbial diversity in your gut and get more plants in your diet, look no further than Sakara! 100% plant based and organic, Sakara delivers fresh and delicious meals directly to your door.Receive 20% off your first Sakara order by clicking HERE and applying code: XOLIZB

“All disease begins in the gut.” –Hippocrates of Kos (Hippokrátēs ho Kṓos: c. 460–c. 370 BCE)What is the Gut-Brain Axis?Liz discusses how our brain and gut communicate, and how this impacts stress, immunity, mood, cognition, and more!Foods to prioritize to best support healthy bacteria and your gut microbiome.Get in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method Looking for an easy, delicious way to ramp up your fiber intake? Look no further than Sakara, a 100% organic, plant-based, no refined sugar, meal delivery service that makes supporting your gut easy peasy!Receive 20% off your first order with Liz's code: XOLIZB

Happy New Year!This week on Sh*t Talk....Why do we value "clean slates?"Why do resolutions fail?How instant gratification interferes with our pursuit of resolutions and long term goals, and tips to override these impulses so we can stay on track!Finally, if you're not setting resolutions, Liz lists some dietary and lifestyle areas to check-in on in the new year.Liz mention's James Clear's book, Atomic Habits. Find it HERE. Get in touch with Liz:DM her directly on Insta @liz_broder Work with Liz 1:1 at The EB Method Looking for a reset? Look no further than Sakara, a 100% organic, plant-based, no refined sugar, meal delivery service that makes staying on track easy! Receive 20% off your first order with Liz's code: XOLIZB

In honor of the holidays, Liz gets into some sugar-coated Sh*t Talk!Why do we crave it? Liz explains how sugar rewires the brain through neuroplasticity and actually calls shots. She discusses how and why sugar addiction is REAL.Then Liz gets into the Sh*t Talk of sugar - how it disrupts our gut microbiome, what the science shows, and how sugar weakens our immune system and fuels chronic inflammation. She also touches on how sugar can lead to gas, bloating, and diarrhea - look out!Lastly, Liz touches on which forms of sugar to choose when having it, and things to focus on when trying to reduce or eliminate sugar!Get in touch!Insta: liz_broder Work with me: The EB MethodLooking for a 100% plant-based delivery service with NO ADDED SUGAR? Look no further than Sakara! Delicious, organic food delivered straight to your door for the easiest, most convenient way to get your nutrition!Buy Sakara HERE, and don't forget my discount code for 20% off your first purchase: XOLIZB

Liz discusses 5 tips to help you stay on track this holiday season, while still enjoying yourself at all those parties!Liz emphasizes the importance of not skipping meals or undereating in effort to prepare for a holiday party or event. She discusses how this almost always backfires, does not set you up for success, and leads to overeating later on. Liz gets into what you should start your day with, some great blood sugar stabilizing meal options, and how starting the day off wrong can send your blood sugar on a rollercoaster that impacts your ability to stay on track later on. Next, Liz touches on her favorite topic, hydration! Not only why it's important to keep hydrated to stay on track during the holidays, but the importance of addedd electrolytes, especially when consuming alcohol. Electrolytes play a crucial role in alcohol metabolism and therefore deplete more quickly when drinking alcohol! Liz also discusses why adding apple cider vinegar to your water is a POWER MOVE and always a good idea, but why we should not expect instant results from ANYTHING. Why are humans so obsessed with instant gratification? Lastly, Liz discusses the importance of having a game plan when going into parties and how a plan can help you stay on track. She delves into why we need to jump right back into routine after a fun event or night out, and how negative self talk is impeding your recovery. Reach out to Liz:Insta: liz_broderWork with me: The EB MethodProducts mentioned in the episode:Nuun Electrolyte Tablets : https://nuunlife.com/Bragg's Apple Cider Vinegar: https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar

Liz discusses the trendy Keto diet, and explains how it impacts bowel movements, constipation, and our gut microbiome! She gets into why and how the keto diet puts us at an increased risk for constipation:1 - the significant decrease in fiber when we decrease overall carb intake2 - a loss of stored water in the body due to a lower carb intake3 - decreased insulin secretion due to a lower carb intake4 - a decrease in electrolytes (specifically, Na, K, and Mg) that comes with a decrease in insulin and lack of food variety on the keto dietLiz delves more deeply into the biochemistry behind a high fat diet and how it impacts our gut lining, and gut microbiome due to an increase in bile acid secretion, and the antimicrobial activity of bile acids.Liz then discusses her opinion on Spotify's Wrapped List, Social Media and oversharing, Mark Zuckerberg, and how a lack of social accountability has f*cked our society. Reach out!Liz on insta: HERELearn more about Liz's private practice, The EB Method, HEREThe scientific study Liz referenced in today's episode is available to read HERE

In episode 2, Liz discusses how to stay on track with your wellness routines and habits throughout the daunting time that is WINTER!- Tips for staying on track during the winter:1 - How to set realistic goals. - Understanding Dopamine and its impact on motivation, and how to use this to your advanatge2 - Planning ahead - scheduling routines in advance in a way that works best for you and your schedule 3 - Tracking your mood and other factors, and understanding how your wellness routines directly impact these factors4 - Suiting up with the proper gear for winter! - Understanding what motivates you, and which gear is important for you to buy in order to stay motivated during the cold winter months5 - Accountability, and how it impacts your workouts and routines - Liz's take on why accountability is so importantAnd finally, Liz enlightens us on how to use the term "Hot Girl Walk" responsibly, and when to use the term "All Business Walk" instead.Get in touch!Insta: liz_broderWork with me: The EB MethodCheck out David Goggins on InstaRead Liz's favorite book by David Goggins, Can't Hurt MeLooking for a delicious, organic, 100% plant based meal delivery service to help you stay on track? Try Sakara! Shop Sakara HERE and receive 20% off your first order with code: XOLIZB

-How hydration impacts digestion, constipation, and poops-Common hydration quesitons Liz get's in practice-Ways to combat constipation-A brief rant on the biggest sh*t talker himself, Kanye WestGet in touch with Liz:DM on insta: @liz_broderWork with Liz: The EB Method, https://www.theebmethod.com/contact Sakara Meal Delivery service and Wellness Products: https://bit.ly/sakaraliz20% off code: XOLIZB

Welcome to Sh*t Talk! Meet your host, Liz Broder, a NYC-based Registered Dietitian. Liz has taken it upon herself to create a podcast for sh*t talk of all kinds, with a focus on digestion-related nutrition topics. Liz will also be discussing current events, pop culture, and anything she feels needs to be called out! Now...are you ready to shoot the sh*t?!?