Simply Functional Nutrition with Katy

Arielle is a therapist who specializes in anxiety, with a particular focus on helping women who struggle with people-pleasing and perfectionism. She is a firm believer in a holistic approach to mental health and love creating a supportive environment for healing and growth. When she's not being a therapist, she's a mom to an amazing little guy and a dog. She loves being able to help women feel less anxious and lean into their favorite version of themselves. Links https://thatssowell.comhttps://www.motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdfhttps://www.motherhoodandmatcha.comBooks referenced:This is Your Brain on Food Calm Your mind with Food Dr. Uma NaidooSocial:IG - @motherhoodandmatchaIG - @thatssowell 

If you have ever struggled to "do it all" - healthy lifestyle, showing up for your family, working... Well, Whitney and I can relate. And in this week's episode, we tag team it as we dive in to the practical how to's of managing all the responsibilities we as women, wives and mothers carry. Whitney has a passion for wellness and motherhood - and she has married the two through the founding of The Fit Mom Society. A community based program where she guides women through fitness, nutrition, community and more - all through a shared platform that seeks to drive health and connectivity in a doable way. Follow Whitney over on Instagram at @whitney.williford & @fit_momsociety. She is also a part of the Super Mom competition, as a mom and business owner! It is a great way to support the Children's Miracle network and I know Whitney would covet your vote. Support her & the CMN here! 

This week's episode is all about choosing safer when it comes to personal care and home products we choose. The products around our home and on our body can be laden with potentially harmful ingredients. Amy helps us know what red flags to look out for and how to make safer swaps. Amy has been a pharmacist for 16+ years, with a Doctor of Pharmacy degree with board certification in Geriatrics (not so sexy - her words) . She became a real nontoxic enthusiast and ingredient detective after her mother was diagnosed with Stage 4 cancer out of the blue. Since 2018, she has been going down this low tox path and investigating how our personal care products are made & manufactured in the US and learning more and more about what ingredients we need to avoid for our health and wellness. She is very passionate about sharing this issue with others - it truly is a problem that most people do not even know exists. She hopes to empower people to make better decisions about the products they use and buy for themselves and their family.  

This week, I am diving in to how YOU can manage your PCOS and Insulin Resistance, without having to go on medication. You CAN manage your symptoms without medicine - approaching your IR from a holistic approach. Katy provides 5 specific ways you can start managing your IR today - and done well, these tips can give you dramatic improvement to your symptoms. ------------------------------Follow along for more with Katy at: IG - https://www.instagram.com/simplyspencer_/Website - https://www.simplyspencer.com/

This week we are diving into what healing from a holistic approach can look like!   Carla is a friend of mine that has joined us this week, with an intriguing and winding journey in healing her thyroid, gut and immune system. Having been warned that she was on track towards a Lupus diagnosis, Carla started asking questions and followed her intuition towards FINALLY finding the correct diagnosis. She discusses with Katy this week what that healing journey looked like and how she is maintaining health on the other side of it today!   You can find Carla most frequently on IG at @carlap_grice : https://www.instagram.com/carlap_grice/ -------------- Follow along with Katy Spencer, RDN, LDN - a functional and integrative Women's Health dietitian. You can find more from her here: IG: @simplyspencer_ ( https://www.instagram.com/simplyspencer_/ ) Website: https://www.simplyspencer.com/ Email: katy@simplyspencer.com Subscribe to her newsletter:https://simplyspencer.myflodesk.com/breakfast

This week's guest is a true gem. Ellie and I had such a wonderful time breaking down metabolic mastery for women in their 20s, 30s, and beyond! With an integrative and functional approach to women, you will learn simple tools and ways to maximize your hormone health - starting today. A little bit about Ellie: As a biochemist and functionally trained dietitian, Ellie Kempton loves exploring what women need to find realignment within every transition between our 20s, 30s, 40s, 50s, and beyond while honoring the needs of our gorgeous biochemistry and harnessing the power of our superpowers [our hormones!] to thrive.Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master's degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie's care is underpinned by functional medicine and catalyzed by behavior design.Websites: https://www.simplynourishednutrition.com/ + https://elliekempton.comThe Table Membership: https://www.simplynourishednutrition.com/the-tableInstagram: https://www.instagram.com/simplynourishednutrition/Facebook: https://www.facebook.com/simplynourishednutrition----For more - follow Katy Spencer, RDN over on Instagram: https://instagram.com/simplyspencer_/

For this season's intro episode - I am starting high level with 4 things you can do TODAY that will change the trajectory of your health. Whether you are looking to lose weight, or just be the healthiest version of you - all 4 tips are applicable for any age and stage! (And I bet tip number 4 might surprise you...)Follow along with me for more here:IG - @simplyspencer_Website: www.SimplySpencer.com 

This week, I take a deep dive into safer water with founder of The Goodfor Company, Jane Emma. We chat why it is so important to make the switch to safer water, what toxins and contaminants to look for, and where to start with detoxing your home's water supply! Find Jane at:www.thegoodforco.comIG: @thegoodforcoKaty Spencer, RDN, LDNSimply Spencer Nutritionwww.SimplySpencer.comIG: @simplyspencer_ 

On today's episode we discuss key nutrients to focus on during postpartum recovery and if breastfeeding - and what foods those nutrients are in! We also talk other practical ways to prep your body for recovery and other areas of focus for the smoothest transition and healing possible.Find Katy:IG - @simplyspencer_website - www.SimplySpencer.com 

Christine is a Registered Holistic Nutritionist specializing in helping women master their hormones so that they can ditch the uncomfortable symptoms around their periods that they've been told are "normal" and finally feel like they are in complete control of their health. Her journey into the world of holistic and alternative modalities began after getting off of birth control and having to navigate sudden acne and missing periods, as well as trying to learn what she could do to prevent the likelihood of getting fibroids, which she has a family history of. Realizing that food and lifestyle habits could have such profound effects on our health lead her to study Holistic Nutrition to help others navigate through their own health concerns. Through personalized nutritional programs, lifestyle changes, and mindset shifts, Christine works with clients to get to the root cause of their symptoms, teaching them to work in sync with their bodies and hormones so that they can be free from their symptoms once and for all.Find Christine at @wealthofnutrition on Instagram, or over on her website at wealthofnutrition.com.Katy Spencer, RDN, LDNSimply Spencer Nutrition IG: @simplyspencer_www.SimplySpencer.com 

On our season 2 opening episode, Kaely and I unpack the role that stress plays on the female hormones. We talk ways to reduce stress through food and lifestyle modification, so that we can best support our female hormones.You can find Kaely on instagram @kaelyrd or through her website, www.kaelyrd.com. We hope you enjoy the show!Katy Spencer, RDN, LDNSimply Spencer Nutritionwww.SimplySpencer.com @simplyspencer_ 

With the holidays front and center this time of year, the thought of gathering together with friends and family to share a meal can often be anxiety inducing for many. In this episode, we talk mindset and practical tips on how best to approach the holidays and food; allowing us to be totally connected with our loved ones, and not overrun by stress around food.Find me at:IG: @simplyspencer_website: www.SimplySpencer.comemail: katy@simplyspencer.com

Buckle up for this week's episode as Erin and I dive into the world of nutrition and how foods can impact inflammation and autoimmune conditions. In this episode, we talk common foods that may trigger inflammatory responses, the levels of autoimmunity and how food is related, best practices for eating to fight inflammation, and more. A little bit about Erin:Erin Holt is a board-certified integrative and functional nutritionist with a feisty attitude and over a decade of clinical experience.She blends evidence-based practices, functional lab testing, energy medicine, boundary setting & humor for a unique and customized approach to women's health.She dives deep with women to get to the root cause of their health issues and finally get answers to their mystery symptoms.In addition to running multiple online nutrition & functional medicine programs, Erin is the founder of the Funk'tional Nutrition Academy, a 14 month practitioner training and mentorship helping nutrition pros level up with functional medicine methodologies.You can find Erin rabble-rousing on her weekly show, The Funk'tional Nutrition Podcast.Quick Links:Website: https://www.erinholthealth.com/Podcast: https://www.erinholthealth.com/funktional-nutrition-podcastInstagram: https://www.instagram.com/the.funktional.nutritionist/

We are talking PCOS - Polycystic Ovarian Syndrome. This is a hormonal imbalance that plagues between 5-10% of American women. A huge number! If you are someone that suspects you might have PCOS, or have been diagnosed with PCOS but have been left feeling like you don't know the next step in managing your symptoms - this episode is for you. We talk symptoms of PCOS, what might trigger PCOS, and nutrition to support peeling back those nasty symptoms of this hormonal imbalance. Not an episode you want to miss!Find me at:www.SimplySpencer.comIG: @simplyspencer_

This week we are deep diving right into the top things to look for when shopping prepackaged foods. Prepackaged and convenience foods are directly related to the rise in inflammatory conditions such as cardiovascular disease, obesity and diabetes. Tune in as I walk us through the importance of reading food labels, what modified starches are, and better alternatives to seed oils. Find Katy at:www.SimplySpencer.comIG: @simplyspencer_

This week, Kelsey Smith - performance dietitian - and I sit down and chat fueling intentionally for fitness. Covering prior to exercise, during and after, this is an episode jam packed with information for all of us out there trying to intentionally fuel our bodies throughout exercise and recovery. Is there a protein threshold? Are carbs or protein better for exercise? What about preworkout? We cover it all in this episode!About Kelsey:Kelsey is a Registered Dietitian and Metabolic Efficiency Training Specialist. Kelsey is a self proclaimed “foodie,” and originally wanted to be a chef. She's always been an athlete, starting as a competitive gymnast for eight years, then competing as a D1 track and cross country athlete in college. With a background in nutrition and psychology, Kelsey approaches nutrition with an understanding of the complexity between food and behavior. She views food as freedom: freedom from chronic disease, freedom to enjoy activity, and freedom from guilt. She enjoys working with clients to help them discover how food can unlock not only their health potential, but also help them lead satisfying, full lives.Find Kelsey at: IG: @kelsey_smith_rd Thanks for tuning in this week! You can join my newsletter community by going to www.SimplySpencer.com or signing up through Instagram @simplyspencer_

Taking a pause to enjoy the change of seasons as we dive in to Fall here in Nashville. Stay tuned as we pick up our Diet Debunking series next week with an all new episode. -Katy

As we dive in to our first Diet Debunking episode of the series, we are laying the groundwork for a healthy relationship with food by tackling mindset and perceptions around food and 'wellness'. Join me and Meredith as we dive into Intuitive Eating and food freedom. And yes, we answer the question - do you really get to eat pizza whenever you want? Meredith Renshaw is a registered and licensed dietitian, based out of New Orleans, LA.  She studied and completed her work in nutrition and dietetics at Vanderbilt University in Nashville, TN. She began to find interest in the Intuitive Eating and anti-diet approach, as she had seen how damaging diets had been for so many of her clients and patients. She realized she wanted to dedicate her work to helping people know there is SO much more to life than shrinking your body, and health goes far beyond  body size. Find Meredith over on IG: @meredithren.rd 

Join me for the start of my Diet Debunking series, where we are going to dive in to the topic of diet culture and the detrimental effect it has had on the long term health of so many. With this mindset shift, we will be looking at what it means to manage your wellness and ditch the never ending cycle of diet culture comparison and disappointment. Stay tuned as we cover stress management, sleep hygiene, hormone health, eating to fuel your body and more.Connect with me on:IG: @simplyspencer_Website: www.simplyspencer.come: katy@simplyspencer.com 

Join me this week as I dive in to gut health with functional RD, Allie Murphy. We take the time to dive in and explore the world of gut health, including bloating, gas, regularity, gut microbiome balance and more. This week's episode is all about ways you can take steps towards healing your gut from the inside out!Guest speaker: Allie Murphy, MS, RD, LDIG: @restordbyallie 

This week, we are talking nutrition prior to conception, and nutrition in early pregnancy. In working with nutrition clients, there are some frequently asked questions that come up time and again. And in today's episode, that's what we will talking on! There is SO much to cover in the world of nutrition during pregnancy, that this topic deserves a number of episodes. So get comfy and tune in for part 1 of nutrition during pregnancy and preconception. In this episode, you will hear: Welcome into where we will be starting when it comes to preconception and pregnancy nutrition (0:55).First we jump in to ways to boost nutrition prior to conception, for both men and women (2:35).The big question of prenatal nutrition - things you AND your partner can do to improve egg and sperm quality, and prepare your body for a healthy pregnancy (4:35)! We cover vitamin D (10:37), the active forms of B vitamins (12:56), and should you purchase a vitamin with only one tablet (14:09)?And if you are like the majority of women, you might struggle with nausea and fatigue. There are some nutritional recommendations that can help support health of you and baby while fighting off the nausea (15:59). Closing remarks (22:40).Connect further with Katy at:IG: @simplyspencer_Website: www.SimplySpencer.com

For our first episode, we will be diving in to all things blood sugar balance. Balancing blood sugar is at the heart of wellness - no matter who you are or where you are in life, balancing blood sugar benefits you! Blood sugar balance is directly related to improved health, sustained energy, and the prevention of chronic illness.In this episode, you will hear the  What, Why and How to balance blood sugar. Before we balance blood sugar, it's important to first note what it means to have elevated blood sugar (1:40).The Western Diet is so popular, but can have a negative impact on your blood sugar. Katy dives in to what exactly the Western Diet is and why it is harmful to health (2:52).Katy shares what it means to balance your blood sugar and why it's important (4:21).The roller coaster effect and what it means for your blood sugar (5:20). There are 5 tips to balancing blood sugar that we can all utilize on a daily basis, that will positively impact blood sugar balance (8:21). Closing remarks (18:00).Connect further with Katy at:IG: @simplyspencer_Website: www.SimplySpencer.com