That's Healthy?!

In today's episode, I'm sharing another tracking tip in my simplified macro tracking series — this time, it's all about how to incorporate energy-dense foods into your day without derailing your goals.   I dive into why these foods (think cinnamon rolls, chips, queso, or a margarita) don't have to be labeled "treats" or "cheat meals" and how they can actually be a normal, satisfying part of a sustainable diet. I break down strategies for balancing indulgent foods with your macros, the importance of planning ahead, and how to focus on the overall picture instead of falling into an all-or-nothing mindset.   I also cover the difference between energy-dense and nutrient-dense foods, the impact of food volume on hunger and satiety, and why looking at weekly averages, not daily perfection, is the key to long-term success.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 40: Tracking Tip: When and Why it's Okay to Estimate 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm building on concepts from the last episode on pre-workout nutrition. You can listen to that episode here, where you'll hear the three fundamental factors for optimal workout results.   But in this episode, I'm sharing the three R's of post-workout recovery: rehydrate (water and electrolytes), replenish (muscle glycogen), and rebuild (protein). I focus on protein synthesis and debunking previous myths about protein consumption and absorption.    I also share post-workout nutrition strategies, including protein shakes and balanced meals, emphasizing that timing is flexible and should fit individual schedules and needs.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 42: Pre-Workout Nutrition Episode 6: Performance Nutrition with Sports Dietician Christina Chu 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, we're talking all about pre-workout nutrition and the 3 essential fundamentals for maximizing workout effectiveness. I'm sharing why getting adequate sleep, consuming sufficient overall calories to support exercise and recovery, and maintaining adequate daily protein intake are crucial to seeing results from workouts.    I'm also diving into the roles carbohydrates and protein play and pre-workout snack ideas (both with and without protein). Overall, you'll learn that the previous day's nutrition primarily determines how your workout will run.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: That's Healthy?! Episode: Performance Nutrition with Sports Dietician Christina Chu 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited to share this Q&A episode with you today. I asked you on Instagram what questions you had for me, so tune in to this episode to hear answers to your questions about hormones and body composition, satiety, protein intake, and so much more. And don't forget to check out the links below for previous episodes that go more in-depth on these topics.   In this episode, I cover: What food noise is and how to calm it How to simplify macro tracking Tips for staying consistent when progress is slow My take on seed oils Consuming a meal/snack/protein after workouts The difference between low fat and full fat when trying to lose weight   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 18. My Postpartum Body Recomposition So Far & The Power of Choice Episode 27. Simplified Macro Tracking Episode 28. How to Increase the Protein Ratio of Your Diet Episode 30. My Postpartum Body Recomposition Journey: Part 2 Follow Dr. Spencer Nadolsky on Instagram 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This episode is for those of you tracking macros or are on the fence about trying to see if it works for you. I'll make this a series as I think of more tracking tips to share!   Today, I'm sharing the methodology behind tracking. My goal is to provide you with a way to track that is low-stress and sustainable. Our goals never have to be perfect; we're always aiming just to be within a certain range. There's no one-size-fits-all to tracking or creating a calorie deficit.    This episode dives into when it is important to be accurate when tracking and when it's okay to estimate (plus examples!). There are many variables to look at when tracking based on caloric intake, what the food is, what your goal is for body recomposition, etc.   Listen to my episode on Simplified Macro Tracking if you haven't already!   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 27. Simplified Macro Tracking 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

Welcome back! I have been on a little bit of a hiatus during the first trimester of my pregnancy. Today's episode is the second part of a series on the Top 10 Nutrition Mistakes. So, if you haven't listened to part one, go check that out!    I'm diving deep into the rest of the top 10 list and covering a variety of nutritional mistakes, from not eating enough protein to expecting food to fix something other than hunger. With each item on the list, I share examples and science of how to turn the mistake around.    This episode will help guide you to stay on track of your nutritional goals while avoiding these mistakes.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Doctor Shannon Show “Less is More” Playlist 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm kicking off a multi-part series on the top 10 nutrition mistakes I see when it comes to nutrition. These mistakes are the biggest reasons why people continue to struggle with creating a sustainable nutritional approach that yields positive outcomes.    In part one of the series, I go through the first two mistakes. The first is emphasizing individual ingredients or nutrients instead of overall dietary patterns. I'll cover why concentrating on something like just protein isn't sustainable for an overall healthy lifestyle. I also share findings on what toxicity really means and why looking at ingredients and the hype around them doesn't always make sense.    The second mistake I'm diving into is thinking you can earn your food via movement or exercise. This is something I was told growing up, as I'm sure you may have experienced the same information. I'll walk you through how calories are burned and much more.   Stay tuned for the next part of this series!   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Doctor Shannon Show “Less is More” Playlist 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I talk about the key components of an anti-inflammatory diet and share tips on what to include and avoid in your diet to help combat inflammation.   I cover the difference between acute and chronic inflammation and the causes of both. It's our body's job to identify and attack inflammatory agents, but our diets aren't always the cause of inflammation and cannot always be the cure for chronic inflammation. This episode will guide you in creating a dietary pattern that is going to be anti-inflammatory. I dive deep with examples of components to include in your diet, like Omega-3s, fiber, and antioxidants. I also share the importance of reducing our intake of added sugar, alcohol, and deep-fried foods.    I hope this episode helps you look at nutrition in a way that is truly applicable without information overload.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: That's Healthy?! Episode- Alcohol: How It Affects Your Body & How To Determine If It's Worth It 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, we're talking about why there needs to be more to your nutritional approach than just “listening to your body.” What if your body is telling you something that isn't accurate? What if your appetite cues are off? Does that mean you shouldn't eat because you're listening to your body?    Being in tune with your body is important, but it can send you subjective signals influenced by several outside variables. So many things affect our hunger hormones, like sleep and stress. Building a foundation of a balanced, nourishing, satisfying diet will help you stay on track and fuel your body well, no matter the outside variables. With the right information and experience, you can trust yourself to make nutritional decisions that are right for you instead of just trusting your body.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: That's Healthy?! Episode: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm excited to have Jessie Jarvis on today's episode! Jessie and I met at an event in Denver recently, and we thought it would be so much fun to be guests on each other's podcasts!    Jessie is a third-generation rancher on her family's ranch, she's also the founder and CEO of Of The West, a job platform connecting job seekers and businesses in the agriculture and western industries. Her podcast, Leaders Of The West, has a mission to foster a community of pioneers, innovators, and leaders who want to be at the forefront of what's next. Jessie is also a wife and mother of two children.    In this episode, we dive into how Jessie successfully juggles ranch life, family life, career, and more. She shares tips on how she prioritizes her day, stays organized, and plans her meals. We also talk about what self-care means to us and how Jessie achieves it by putting the things important to her at the top of the list of things to do in the day. She'll share her thoughts on putting value on your time and how you can achieve your goals by working hard.    Connect with Jessie Jarvis Follow on @mrsjjarv Listen to her podcast, Leaders of the West Visit Of the West   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Leaders of the West, Episode 67, What's Healthy? with Registered Dietitian, Hope Brandt Chef Hat and Apron Set for Kids 7 Days of Simple Meals  eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited to have Ally Spears with me today! Ally is a fourth-generation farmer and rancher originally from northern California, but after attending Texas A&M, she made Texas her home. She received her undergraduate degree in ag business and is a program coordinator for the Poultry Science Department at Texas A&M, focusing on youth programming and recruitment.   She is also pursuing her Ph.D. in ag communications as she sees a need for consumers to better understand where their food is coming from. Her research is focused on social media and beef influencers online. Ally shares how she believes women are the needles that move the ranching and farming industries forward. Aly's podcast, Ag Chicks, helps highlight and introduce women who are doing incredible things to help feed our world.    In this episode, Ally shares what it's like being a generational farmer and rancher, what goes on in the beef industry, what a cattle producer's processes look like from start to finish, and what hurdles the beef industry is overcoming. She also busts some myths and misinformation about utilizing hormones and antibiotics in cattle. We talk a lot about the purpose of raising cattle and the importance of farmers, ranchers, and how just 2% of the population is feeding 100% of the population.    Connect with Ally Spears:  Follow on Instagram Listen to her podcast Ag Chicks Visit her website   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm excited to have Esosa Osagiede with me in today's episode. Esosa is a Registered Dietician focusing on helping women striving to lose fat, build muscle, and repair their relationship with food. In this episode, we cover a wide variety of topics, such as the importance of fiber, body recomposition tips, red flags when you see extreme progress in a short amount of time, and how to remain committed to your health journey.    We talk about mindset being the key to sustainable results and how discipline is self-care, not punishment. This episode is filled with Esosa's knowledge and how she helps her clients start their journey even when they have a fear of failure.   Connect with Esosa Osagiede, RD Follow on Instagram   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Daily energy expenditure through the human life course 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I have a multi-faceted topic: metabolism. I recently had a client ask me if weight gain through certain phases of life is inevitable. While there are many factors that go into metabolism and weight, we can help the process along in different ways.  Metabolism is the combination of all the chemical processes that allow an organism to sustain life. It's the conversion of energy from food into energy for life-sustaining tasks such as breathing, blood circulation, building and repairing cells, digesting food, etc.   I'm sharing the findings of a study I found (linked below) that examined metabolism across many different ages, geographical locations, and genders. This episode covers how metabolism changes throughout a lifetime. I also share information on basal metabolic rate, what that means, why some people's metabolism is faster than others, and how genetics can play a part. I explain how calories are burned and what affects that, how different foods have different thermodynamic effects, how energy expenditure changes as we age, and tips to help keep our metabolisms running efficiently.   Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   Daily energy expenditure through the human life course 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This is a special recording, as tomorrow is MK's first birthday! I thought this was the perfect time to talk about how to handle food at holidays and celebrations. In today's episode, I'm sharing strategies and tips for pre-planning and participating in these life moments. I chat with my clients a lot about this, and I always come back to the question of whether we have the right foundations in place on a daily basis; these types of events shouldn't make or break our progress. We can approach them with curiosity and look at them as a practice to always be prepared for future events.   One of the biggest things I do to plan ahead before a bigger occasion is to take a step back and focus on the actual reason we are celebrating--because it's not food. It's usually a person or a special thing that has happened. Remembering that can set the tone for your mind to not focus on food. To set ourselves up for success, we need to have realistic expectations of how we react and behave around food at these events. This episode will help you with awareness and ideas on how to make choices that align with your goals.   Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This episode is the second part and wrap-up of my postpartum body recomposition journey. I'm sharing more about my personal journey and what it took to maintain consistency. If your goal is body recomposition or fat loss, this episode covers how you must be in a caloric deficit, following the laws of energy balance, and staying consistent to see results. The number one reason I succeeded in my journey is that I never questioned if I was doing the right thing. My strategy always focused on energy balance and muscle maintenance, and I never thought I was doing it wrong. I'm sharing why my strategy and experience are the foundation of my coaching method.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 29, 3 Components of Successful Body Recomposition Episode 18, My Postpartum Body Recomposition Journey So Far & The Power of Choice Episode 8, 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks Episode 1, My History with the Paleo Diet & 3 Major Changes to My Nutrition Philosophy 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm sharing the three main components of successful body recomposition. I dive deeper into each one: being in a steady caloric deficit, eating 0.75 to 1 gram of protein per pound of body weight daily, and consistent resistance training. I'm reflecting on my own postpartum journey using these three components and what it can look like for you. You'll learn how and why body recomposition can be successful using the knowledge and experience I share in this episode.    Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm walking you through the difference between increasing your protein vs. increasing your protein ratio in your diet. Adding protein or supplements won't get the results you may be looking for if your meal's protein, fat, and carbohydrate ratio is off. I'll share a real-world example of an actual meal one of my clients had and how I adjusted it to increase its protein ratio. Understanding how to look at ratios will help you plan, track, and reach your goals.    Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm talking all things tracking macros. Macro tracking means you're tracking protein, carbohydrates, and fats. Macro tracking can be a great tool not only to increase food and nutrition knowledge but also to help us do the most efficient things we can to get us closer to our goals. Improving body composition, losing fat mass, and gaining and maintaining muscle mass require reaching a certain protein threshold, so tracking macros comes into play. You'll hear me share how I help my clients simplify tracking their macros as a guide to reaching their goals.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited about today's episode. I have a very special guest, Kim Rose, a registered dietician and a diabetes educator, with me. In today's episode, Kim shares her wealth of knowledge about blood sugar, insulin resistance, diabetes, and how nutrition is just one piece of the health puzzle. You'll learn what happens during the process of eating, what contributes to pre-diabetes and Type 2 diabetes, and the myths around blood sugar and certain foods.    Connect with Hope: Follow on Instagram  Join my email list Check out my website    Connect with Kim Rose: Visit her website  Follow on Instagram  Find her on TikTok    Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In this episode, I'm detailing a struggle that has come up for multiple clients of mine this week. I'm talking through just how normal it is to fluctuate with water weight and how exactly that happens. So many things impact what we see on the scale, and I'm diving deep into many of those things. How do we get back to feeling normal when we see that fluctuation? I'll cover that with nutritional resilience.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I am so excited about today's topic. I have been thinking about it for years, especially in the last 8 months now that my daughter is here with me. In today's episode, I am talking about how I am consciously modeling a healthy relationship with food and nutrition for my daughter and potentially growing family. This is so important because I truly feel like I set the tone for this aspect of life for my family. I think this is the case for a lot of women. I'll talk through 5 ways that I am modeling a healthy relationship with food and 5 things I am consciously trying not to do.    Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

Today, we are covering quality versus quantity. It's the classic question, "Is what I'm eating more important, or how much I'm eating the most important?” SPOILER! They're both really important when we look at the overall picture of your nutrition and your dietary habits. We're talking about the quality versus the quantity of food you eat and what can influence those things. We'll also dive into being upfront about your personal goals, as that's the most important thing for where you want to place your highest priority regarding quality or quantity.    Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

Today we're covering a topic that is on the forefront of a lot of people's minds lately. Protein! Protein is so important and it's the macronutrient that I get the most questions on. So today I'm going to go through some frequently asked questions about protein and share my thoughts and what the research says about these questions. Some of the topics I'll cover are collagen, how to determine protein needs, tips for incorporating more protein into your diet, and more.    Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today's episode is all about satiety. We are talking about what it is, how it works, and why it is important. This is one of those terms that I feel like has been thrown around a lot in the nutrition space, but I haven't seen a great explanation of why it matters to you and how we can build our diet around it. Creating satiety in your diet truly is a cornerstone to creating sustainability in your diet.    Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: Listen to episode 8: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode, I'm kicking off the new year with a very popular topic…sleep! (or lack thereof) And how sleep affects our appetites and our bodies overall. I'll share some practical considerations (because we aren't always in a circumstance to get ideal sleep) and the reminder that not one single thing is going to make or break you in the pursuit of your goals.    Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: My episode (#140) on Dr. Shannon Ritchey's podcast: Fit Body Happy Joints podcast 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today we're talking all about alcohol! It's an interesting topic all the time, but there's even more exposure or potential pressure to drink during the holiday season. I'm covering how alcohol works in your body, what causes a hangover, how to determine if having alcohol is worth it to you, and how to say ‘no' to alcohol if you want to.   Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode, I'm giving an update of my postpartum weight loss and body recomposition journey so far. I'm sharing a few key things to recognize, my mindset, what I'm doing to progress and move this process forward, and what helps me to be consistent even despite setbacks and nonideal circumstances.    Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Earlier this week, I was on a call with a client discussing what was working and what areas we needed to make tweaks. And she came back to me with such a powerful question. The question was: “what are the things that make your clients most successful?” So in today's episode, I'm going to share my answer to that question and the characteristics that my most successful clients have in common. Even with each clients' goals being different, these characteristics are what help them achieve their own goals.    Connect with Hope: Follow on Instagram Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

On today's episode, we're talking about how to stay on track when you travel. But first, a little disclaimer: I actually don't like thinking of our nutrition as “on track” or “off track” but this title was just the easiest way to title the topic. Instead, our nutrition is a series of choices and every choice is a new chance to get back to where you want to be. You have the power to change your trajectory and work towards sustainable nutrition.  Connect with Hope: Follow on Instagram Join my email list Check out my website Mentioned Episodes: Episode 10: 4 Ways to Support Your Metabolism During Weight Loss Episode 8: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode, we're talking all about consistency. It's become so popular to throw the word ‘consistency' around and has almost become a buzzword. Today I'm going to dive into what it actually means, how to become a person that demonstrates consistency, and how we can apply it to our lives.  Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: Atomic Habits by James Clear 7 Days of Simple Meals eBook 30-MinuteNutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode, I have Doctor of Physical Therapy Payton Busker on the podcast. Payton is my best friend and the Head of Content at Evlo Fitness. Evlo is the workout program that I've used consistently and exclusively for the last year and a half.  I'm currently working through their new postpartum program and today Payton and I are talking all about postpartum recovery, specifically through the angles of movement and nutrition.  Connect with Payton: Follow on Instagram @evlofitness and @payton.busker Check out their website Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: Genesis PT 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!  

Today's episode is a problem and solution episode in a Q&A format. I'm going to cover a few common problems and questions that I've seen as I work with my clients and the solutions and encouragement I would give them.  The questions I answer are:  How to differentiate between hungry vs. bored  How to deal with food FOMO How to eat enough protein in a day How to navigate a lack of motivation  How to stay on track on the weekends  Making a healthy meal when you're just not feeling it Hunger cues vs. practical nutrition Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: Blog post about motivation Instagram post about protein Episode 8: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode I'm sharing the very special story of our daughter's birth! Along with sharing Mary Kate's birth story, I also give some insight and encouragement to anyone who is about to experience childbirth for the first time. I share things I wish I would have known to hopefully ease your mind and give you confidence as you embark on this exciting and life-changing experience. Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode I'm talking all about cultivating a positive body image. This topic is incredibly important to me, especially as I think about my daughter and what I hope to instill in her. Everyone has a relationship with their personal body image, so knowing where you stand in that relationship, how to identify if it needs some work, and how to take steps to improve it, are all topics I cover in this episode.  Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

On today's episode, I'm sharing 4 ways to take care of our metabolism even when we are actively pursuing weight loss. I'll cover what metabolism is and the factors that affect it. And as always, I'll share my encouragement to approach weight loss and nutrition from a perspective of balance and sustainability.    Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!  

Today I have the honor of being joined by Ryann Kipping, MPH, RDN, as we chat about nutrition during pregnancy. During our conversation, we'll bust myths around foods we are told we can't eat during pregnancy and talk about focusing on nourishing for two instead of eating for two.  Connect with Ryann:  Follow on Instagram @prenatalnutritionist and @theprenatalnutritionlibrary Follow on Tiktok @prenatalnutrtionist Check out her website Download the free app: Prenatal Nutrition Library Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today I'm going to cover the 3 pillars of a sustainable diet. I'll also be explaining my two frameworks, PEC Plates and 2-Mac-Snacks, which are easy yet effective ways to help support a healthy diet.  Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today I have the honor of being joined by fellow RD, Tony Castillo as we chat about ditching the “all or nothing” mindset. We talk about how to identify that mindset, how to overcome it, and how overall when it comes to health, implementing the knowledge is just as important as having the knowledge. Connect with Tony:  Follow on Instagram @coach_tonycastillo Check out his website Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today I have the honor of being joined by Christina Chu, MS, RD, CSSD. Christina is a performance dietitian so today she shares her perspective in the sports field. We cover topics such as the best way to support your body before and after a workout, finding nourishment in our lives besides just with food, and of course, pickles!  Connect with Christina:  Follow on Instagram @christinaychu Check out her website Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Today I have the honor of being joined by Miranda Galati, RD as we talk about our shared goal of making nutrition doable and sustainable. We cover topics such as food rules, intuitive eating, informed eating, un-learning harmful lessons from diet culture, and how to really stay consistent and make nutrition a part of your life. Connect with Miranda:  Follow on Instagram @real.life.nutritionist and TikTok @real.life.nutritionist Grab her self-paced course Check out her website Connect with Hope: Follow on Instagram Join my email list Check out my website Resources & Links: 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Make sure to hit subscribe so you never miss an episode!

Are you confused by conflicting nutrition information and not sure what to believe? On today's episode, I'm going to share my 4 S.T.E.P. process in deciphering reliable sources. I'll also be roasting one of my very own posts that I shared back in 2019 (and have since archived!) as an example of how to use this S.T.E.P process.   Resources & Links: 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes Connect with Hope: Follow on Instagram  Join my email list Check out my website Make sure to hit subscribe so you never miss an episode!

On today's episode, I have Doctors of Physical Therapy Shannon Ritchey and Payton Busker on the podcast. Shannon is the Founder and Owner of Evlo Fitness and Payton is my best friend and the Head of Content at Evlo Fitness. Evlo is the workout program that I've used consistently and exclusively for the last year. Not only have I seen physical progress because of Evlo, but to have access to these workouts from the comfort of my own home is worth its weight in gold. I can't speak highly enough about these women and this program! Dr. Shannon Ritchey is the founder of Evlo Fitness. As a former physical therapist, she recognized the clear need for a science-based fitness program that was both effective for driving results, but not overly destructive on joints. She loves to educate on biomechanics, energy expenditure, and how to apply neurology principles to exercise. Shannon, Payton, and team Evlo invite more people to use Gentle Consistency ™ to build themselves up in the fitness routine, rather than tear themselves down.   In this episode, we cover:  What Evlo is and their philosophy of teaching people how to build their bodies up without breaking them down How important the mindset piece is to your fitness and health  Their goal of teaching the HOW and the WHY to create understanding and autonomy in your workouts  The focus of you are enough and you've done enough  Loving and accepting yourself right now as you are today, while also still having goals Changing your body doesn't change your worth  The approach of gentle consistency    Resources & Links:  30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Connect with Evlo Fitness: Shannon & Payton: Follow Dr. Shannon on Instagram @dr.shannon.dpt Follow Evlo Fitness on Instagram @evlofitness Follow Dr. Payton on TikTok @payton.busker Join Evlo: https://www.evlofitness.com Connect with Hope: Follow on Instagram  Join my email list Check out my website Make sure to hit subscribe so you never miss an episode! Find the complete show notes here: https://www.hopewellhealth.online/creating-consistency-and-autonomy-in-your-workout-routine-with-evlo-fitness-episode-3

On today's episode, I have Jordan Syatt as my guest. I'm a long time follower of Jordan and I resonate so deeply with Jordan's content and the mindset he has around sustainability and achievability when it comes to fitness and nutrition.    Jordan Syatt is the founder of Syatt Fitness, an online fitness coaching business. He has helped hundreds of clients in the gym and thousands more online to get leaner, stronger, and healthier, and develop a better relationship with food. His work has been featured all over the world and across the media, including CNN, Huffington Post, Business Insider, Men's Health, Men's Fitness, and other outlets. Jordan lives in Dallas with his wife and daughter.   In this episode, we cover:  Jordan's goal of helping people figure out how to include fitness as a part of their life, not their whole life  The need for body positivity for men  Disordered eating habits and how that has impacted his coaching style now The fitness and nutritional pendulums The value of being honest and transparent with our journeys (in parenthood and in life in general) to give others realistic expectations Body image within pregnancy    Resources & Links:  30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Connect with Jordan: Follow on Instagram  Check out his website Join Jordan's Inner Circle: www.sfinnercircle.com Connect with Hope: Follow on Instagram  Join my email list Check out my website Make sure to hit subscribe so you never miss an episode! Find the complete show notes here: https://www.hopewellhealth.online/real-talk-with-jordan-syatt-body-positivity-the-nutritional-pendulum-and-prioritizing-health-as-a-parent-episode-2  

On today's episode, I'm sharing my personal journey and evolution with dieting, weight loss, and nutrition. I'll share what has stayed the same and what has changed along the way through my experience of becoming a Registered Dietitian. And the best part? Tune in for the gender reveal of our baby!!   In this episode, we cover:  My desire and journey to finding purpose How nutrition and exercise are both vital pieces of our health; it's not one or the other Lessons learned and takeaways from my experience with the paleo diet  The 3 main changes to my nutrition philosophy    Resources & Links: 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Make sure to hit subscribe so you never miss an episode! Find the complete show notes here: https://www.hopewellhealth.online/my-history-with-the-paleo-diet-and-3-major-changes-to-my-nutrition-philosophy-episode-1

Where can I learn about true wellness?  How can I develop sustainable habits? How do I realistically maintain a healthy diet? Will losing weight finally make me happy? How can I create a lifestyle that serves me and my goals?    Welcome to That's Healthy?! The podcast where we deep dive to answer these questions and so much more! Tune in for conversations with host, Hope Brandt RD, and guest experts as we bust myths, talk about health and wellness trends, and embrace achievable wellness. We'll cover topics like nutrition, fitness, mental health and you'll learn tangible tools and strategies to transform your life.   Make sure to hit subscribe so you never miss an episode! Let's go!   Website: https://hopewellhealth.onlineInstagram: https://www.instagram.com/Hopewell_Health/