The Add Nutrition Podcast

In this episode, April shares her journey from tracking macros to intuitive eating. She talks about the drawbacks of solely relying on tracking, like developing disordered eating habits and losing touch with internal hunger cues. April also highlights the benefits of tracking, providing insights into calorie intake and macro distribution. She shares her personal experiences with transitioning away from tracking and offers practical tips for adopting a more intuitive and sustainable approach to eating.    Throughout the episode, April emphasizes the importance of patience and grace in the transition process. Her personal experiences and professional expertise make this episode a valuable resource for anyone seeking to improve their relationship with food and develop sustainable eating habits.   In this episode: Embrace Food Freedom: Learn how to transition from tracking macros to intuitive eating for a more balanced and sustainable approach to nutrition. Liberation from Tracking: Discover the benefits of breaking free from constantly tracking macros and how it can positively impact your relationship with food. Master Meal Structuring: Explore techniques for creating balanced and satisfying meals without the need to meticulously track every calorie. Cultivate Mindful Eating: Uncover mindful eating techniques to help you tune into your body's signals of fullness and satisfaction.Guilt-Free Dining: Find out how to enjoy eating out without guilt and still honor your body's needs and cravings. Resources Mentioned: Nutrition Coaching Waitlist Group Program Listen to The Add Nutrition Podcast Our Website⁠ Instagram: ⁠@add_nutrition⁠ ⁠@the_addition_dietitian⁠⁠

April takes you on a journey through her transition as a business owner and registered dietitian, sharing valuable insights and lessons learned along the way. With a background in competitive bodybuilding, April's initial focus on macros and aesthetics evolved into a holistic approach to nutrition, embracing mental and physical well-being, cultural aspects, and the joy of food.   She candidly discusses the challenges of starting a business, emphasizing the importance of clear systems and boundaries for success. Sharing her experiences and growth, April's story serves as an inspiration for fitness enthusiasts and aspiring nutrition business owners. By tuning in, you'll gain valuable knowledge on holistic nutrition, the need for clear processes in a nutrition practice, the value of healthy boundaries, the challenges of starting a business, and the power of pursuing your passion to make bold decisions.   Whether you're looking to enhance your nutrition practices or embark on your entrepreneurial journey, April's journey offers valuable takeaways to implement holistic nutrition practices for business success.   In this episode: Discover the transformative power of holistic nutrition for overall well-being. Streamline your nutrition business with clear, efficient systems and processes. Establish healthy boundaries to unlock success in the nutrition industry. Gain insights from real-world challenges and learning experiences in business startup. Embrace passion and courage to make bold decisions in your nutrition journey.   Resources Mentioned: Nutrition Coaching Waitlist Group Program Listen to The Add Nutrition Podcast Our Website⁠ Instagram: ⁠@add_nutrition⁠ ⁠@the_addition_dietitian⁠⁠

In this episode of The Add Nutrition Podcast, you'll meet Catie Brown, a special guest who shares her inspiring health and fitness journey. Catie's story is relatable and powerful, as she went from being an athlete to losing her focus on fitness and health after college. However, a turning point came when her sister got engaged and she realized she wasn't happy with her body or self-image. With the help of Add Nutrition, Catie embarked on a journey of self-improvement and made significant progress. She learned the importance of paying attention to what she put in her body and being accountable to someone other than herself. Catie's experience highlights the power of small changes, patience, and persistence in achieving sustainable progress. Her story serves as motivation for anyone looking to make positive changes in their own health and fitness journey. In this episode: Discover how to make positive changes in your health and fitness journey to achieve sustainable results. Learn effective strategies for weight loss and tracking your progress, so you can achieve your goals. Uncover the power of tracking your food intake and macros, and how it can help you make smarter choices. Build healthy habits and increase your self-awareness to foster lasting change in your health and fitness journey. Explore the importance of mindset and self-acceptance, and how it can positively impact your overall well-being.   Resources Mentioned: ⁠Listen to The Add Nutrition Podcast on Anchor⁠ ⁠Our Website⁠   Instagram: @catie_brown Tiktok: catie_brown97⁠ @add_nutrition⁠ ⁠@the_addition_dietitian⁠

In this episode, we break down some common myths surrounding gut health and address the belief that probiotic supplements are necessary for a healthy gut and explain why a diverse diet is actually the key. We also debunk the myth that a gluten-free diet is necessary for everyone and provide clarity on who should actually avoid gluten. A healthy gut plays a pivotal role in efficiently absorbing and utilizing essential nutrients from our diet. It is the home to a diverse community of microorganisms, known as gut microbiota, which aids in food digestion, pathogen prevention, and immune system support. Hence, maintaining good gut health isn't merely a wellness trend, but a prerequisite for your body's smooth operation and overall health. We emphasize the importance of a well-balanced diet, share practical tips for maintaining a healthy gut, and provide valuable insights for anyone interested in optimizing their overall well-being. Because having a diverse diet significantly contributes to your gut health. Each type of gut bacteria necessitates different foods to flourish, rendering diversity in your diet crucial for cultivating a healthy and varied gut microbiota. To put it simply, the variety of foods we consume has a direct impact on the diversity of our gut microbiota, substantiating the old saying "You are what you eat." In this episode: Explore the critical role of gut health in effective nutrient absorption.  Discover the impact of diet diversity on fostering a healthy gut.  Uncover the truth about popular myths surrounding probiotic supplements and gluten-free diets.  Understand the limitations of microbiome testing and food intolerance tests.  Learn practical tips for promoting gut health through balanced nutrition and lifestyle.  Resources Mentioned: ⁠Listen to The Add Nutrition Podcast on Anchor⁠ Website: https://addnutrition.com/   Instagram: ⁠@add_nutrition⁠ ⁠@the_addition_dietitian⁠ ⁠@redfitforever

We're joined with Dr. Gary Mendoza to discuss the importance of focusing on overall health and well-being rather than just the number on the scale. Dr. Mendoza emphasizes that while weight loss is often the primary goal for many individuals, there are numerous other benefits to living a healthy lifestyle that should not be overlooked.   Instead of solely relying on weight as an outcome measure, Dr. Mendoza suggests setting other goals such as improved fitness and increasing energy levels. He advises individuals to challenge their negative self-talk by asking for evidence to support their discouragement. By questioning their beliefs and highlighting their achievements, individuals can start to recognize the progress they are making and feel more confident in their journey.   Overall, the conversation with Dr. Mendoza highlights the importance of focusing on overall health and well-being, rather than solely fixating on weight loss. By setting non-scale goals, celebrating achievements, and challenging negative self-talk, individuals can maintain a positive mindset and trust in the long-term benefits of a healthy lifestyle.   In this episode: Gain meaningful insights regarding the substantial role of individualized nutrition guidance.  Learn how to boost your performance levels by optimizing your meal timings.  Explore the significance of hormones in the fat loss process and the importance of diet balance.  Understand the underlying lifestyle factors contributing to health issues.  Realize the necessity of focusing on overall health rather than just weight loss. Resources Mentioned: The Nutrition Society ⁠⁠Listen to The Add Nutrition Podcast on Anchor⁠⁠ ⁠⁠Our Website⁠⁠ Instagram: ⁠⁠@drgarymendoza @add_nutrition⁠⁠ ⁠⁠@the_addition_dietitian⁠⁠ ⁠⁠@redfitforever⁠

In the current era of wellness trends, it's not uncommon to see people reaching for dietary supplements for various reasons. However, it's crucial to proceed with caution. Supplements should only be used when necessary, as a well-balanced diet should provide essential nutrients in most cases. During the course of discussion with Shalena, April voiced her concerns about the lack of supporting scientific evidence in functional medicine. In her perspective, functional medicine practitioners often deceive their clients into thinking that supplements can replace a balanced diet and rigorous exercise. The use of supplements should always be backed by science and prescribed on an individual necessity basis. The bottom line is simple: there's no magic pill for weight loss! Are hormonal imbalances really to blame for your weight loss struggles? In this episode, we expose the common misconception and reveal the truth behind achieving sustainable weight loss. Get ready to question everything you thought you knew about hormones and discover the surprising lifestyle habits that could be the key to unlocking your weight loss goals. In this episode: Recognize the underlying effects of hormonal imbalances in thwarting weight loss efforts. Learn about the significance of incorporating lifestyle habits for sustainable weight loss. Decode the imperfections inherent in the functional medicine approach to managing hormonal imbalances. Spotlight the daily habits such as balanced meal patterns, intake of water, regular movement, and consuming fruits, vegetables, and proteins that trigger successful weight loss. Explore the implications of alcohol on weight loss and if fat loss can coexist with alcohol enjoyment. Resources Mentioned: ⁠Listen to The Add Nutrition Podcast on Anchor⁠ ⁠Our Website⁠ Instagram: ⁠@add_nutrition⁠ ⁠@the_addition_dietitian⁠ ⁠@redfitforever⁠

Losing weight and keeping it off starts with making a mindset shift. Once you've made a mindset shift, it's important to understand that sustainable change comes with making a lifestyle change. Long-term weight loss is a slow process, and it's one that you need to think about continually making for the rest of your life. Fad diets don't work, having an all-or-nothing mentality won't result in long-term change, and understanding that, realistically, your lifestyle is what caused you to gain weight – so you need to change your lifestyle to lose it.   In this episode, hosts April Dirteater and Shalene Casanova are joined by Dr. Gary Mendoza to discuss the reality of fat loss (versus weight loss), with Gary delivering some hard truths. Unless you're willing to do something very different from what you did in the past, you're going to end up with the same outcome. Whatever changes you now adopt, your mindset has to be that this is how you'll be for the rest of your life. This is your mindset going forward.   We also talk about aspects of personal training and taking a client-centered approach. Gary also offers great advice for clients when starting a fat-loss lifestyle change. Start by finding a coach who will listen to you and doesn't overload you with information and tasks. Sustainable weight loss is all about doing small things you can stick with, eating protein with most meals, and, most importantly, planning and preparing your meals.   In This Episode:  The role of mindset in healthy weight loss How long it takes to make a new habit The importance of autonomy when reaching your goals What is needed to make a lifestyle change How to build intrinsic motivation with your client Advice for someone who wants to get started with weight loss Go to a coach that listens to you and doesn't overload you How to lose weight and keep it off   Dr. Gary Mendoza's background is in personal training. Gary holds both British and American qualifications in personal training. He represented GB at the first-ever IDEA personal trainer's convention in Washington, USA. Whilst working as a personal trainer (PT), he studied nutrition, graduating with a first in Applied Human Nutrition from the University of Wales.    He moved into training trainers and developed a successful nutrition and weight management course, teaching PTs the skills required to deliver a successful weight management program. These skills include nutrition, activity, and behavior change. This course formed the basis of his doctoral research. In 2006 he was awarded a Ph.D. in nutrition, specializing in a multi-dimensional treatment for overweight and obese males. A big part of this research looked at the psychology of change. Gary has since undertaken further training in Motivational Interviewing (MI) and was fortunate to be trained by Professors Stephen Rollnick and William Miller, the founders of MI.   Gary's other area of expertise is sports nutrition. He was the program leader for sports nutrition and advanced sports nutrition at Massey University in New Zealand and trained with Sports Dietitians Australia (SDA). Gary lectures in nutrition for sport and exercise at Bath Spa and Cardiff Metropolitan Universities and is an Academic Associate member of the SENr.    He is the director of Stages of Change Ltd and delivers the Behaviour Change Workshop; this workshop teaches personal trainers sound behavior change principles. Gary is passionate about raising the standard of nutrition education and behavior change understanding in the leisure industry. He wants the industry to move to a more evidence-based nutrition and behavior change education style. He wants trainers to be able to deliver effective and safe nutrition and weight loss programs that help clients make the necessary lifestyle changes required.   Resources Mentioned: Gary's Website Gary's Instagram Listen to The Add Nutrition Podcast on Anchor Our Website   Instagram: @add_nutrition @the_addition_dietitian @redfitforever

Fiber is essential to your diet, but most people don't get enough of it. It also plays a significant role in satiety and is helpful for weight loss. One of the best ways to determine if you're getting enough fiber in your diet is by tracking your food. You might be surprised to see the results, and it will give you a guideline to figure out what you can add to your diet to meet your goals.   In this episode, Shalena Casanova, Dietitian and guest Astrid, RD discuss fiber and its importance. They talk about why focusing on the benefits of adding nutrition-dense foods to your diet is so helpful. They also discuss why having a lifelong healthy diet, including fiber, will help you have a healthy microbiome.    In This Episode: Everything you need to know about fiber and why it's important Having a healthy microbiome in your gut How to add more nutrient-dense foods into your diet to increase nutrition How to tell if you're getting enough fiber in your diet How much fiber you should eat in a day And other relevant topics…   Resources Mentioned:  Astrid's Instagram: @Anitdiet_dietitian, @astridnar.apd Astrid's YouTube: https://www.youtube.com/channel/UCOdRl9pMjB4KkoW-0kPQpQA Our Website: https://addnutritionllc.com/ Instagram: @add_nutrition @the_addition_dietitian @redfitforever

Fitness transformations don't happen overnight. They take consistent effort and determination to make a change. They also take knowledge and guidance to make the changes you want. Kait Davis, Instagram fitness model, serial entrepreneur, bull rider wife, and mom of Mack Davis, joins the show to discuss her fitness and nutrition transformation. She explains her first changes and how she eventually gave up what she thought she knew about fitness to embrace Add Nutrition's guidance. In this episode, host April Dirteater and guest Kait Davis discuss Kait's lifestyle changes, when she goes on a fat-loss diet to get even leaner, and how her lifestyle is different now than it was before working with Add Nutrition. Some of the biggest changes for Kait were finding exercise that she really enjoyed and making small, consistent changes over time rather than trying to change everything at once. Her best advice is to find an accountability buddy, invest in your wellness, start by making small changes, and understand that motivation is cultivated; it's not something you just have.   In This Episode:  Kait's fitness and nutrition transformation What Kait's first nutrition changes were Why you have to make consistent changes When Kait goes on a lean and fat-loss diet How Kait's lifestyle is different now The power of doing exercise you enjoy  How to start working out and making consistent changes Resources Mentioned: Kait Davis Instagram Reign Lashes Instagram Reign Hills Events Instagram First Class Cowboys Instagram Glimmr Instagram Listen to The Add Nutrition Podcast on Anchor Our Website Instagram: @add_nutrition @the_addition_dietitian @redfitforever  

The competitive fitness world is one of tight schedules, strict macros, and transformation photos. Our guest, Desb, shares some of her best tips from inside the competitive fitness world and what it's like on the other side of that journey. She shares what steps she took during her body image transformation when she stopped competing and how she relearned her relationship with food and her body. She also details the three biggest mindset shifts that occurred during her transition period: being present, seeing and honoring your body for what it truly is, and that you don't have to take progress photos. Des Pfeifer, better known as Desb, is an online fitness coach, host of the Brunch with Desb podcast, mom of two, and lover of all things life. She has a Bachelor of Science in Exercise Science, an ACSM Certified Personal Trainer, and pre- and post-natal certified trainer. She has attained her IFBB Pro Card as a bikini competitor but now enjoys fitness and life. Desb's passion is helping others discover self-care, love of life, and even embracing the suck. In this episode, hosts April Dirteater and Shalena Casanova are joined by Desb talk about how Desb got into competitive fitness and what that journey looked like for her. Desb shares how time passed, and life just changed for her when she got pregnant, but she wondered what was next. Desb opens up about her experience as an Instagram fitness influencer and how transitioning away from competitive fitness was scary, but her audience has embraced all of who she is and honored her journey. Finally, Desb shares what she would do differently if she started competing again today, with maturity, experience, and the knowledge she has from her first time around. In This Episode:  How Desb got into competing and what that journey looked like Why you have to relearn your relationship with your body and with food The three biggest mindset shifts that occur during transition periods The idea that you don't always have to take the progress photos How Desb would approach competing differently knowing what she knows now Some tips to reach a healthy set point Resources Mentioned: Desb Instagram Desb YouTube Desb TikTok Brunch with Desb Podcast on Spotify Listen to The Add Nutrition Podcast on Anchor Our Website  Instagram:  ⁠@add_nutrition⁠ ⁠@the_addition_dietitian⁠ ⁠@redfitforever⁠

We use strength for everything, from picking up the groceries and the laundry basket to picking up our kids, carrying them around, and playing with them. Regular strength training keeps your bones strong, prevents the development of osteoarthritis, keeps your Basal Metabolic Rate high, improves your cognitive development, increases your confidence, and so much more. We're joined by Andrew Sayler, an Online Strength and Nutrition Coach, to discuss everything women need to know about strength training. Andrew Sayler specializes in helping men develop muscle, lose excess body fat, improve their energy levels, develop healthier daily habits, and still be able to enjoy the foods that were put on this planet to enjoy. Andrew helps people take back control of their bodies, minds, and lives as a whole. He says nothing is more important than continuously developing your strength from the inside out. In this episode, hosts April Dirteater and Shalena Casanova are joined by Andrew Sayler to discuss the benefits of strength training, the importance of a supportive gym and community, and how to work through that feeling of intimidation so many of us feel at the gym. Our key takeaways from this episode are to ask for help, endure the learning process, get okay with being uncomfortable, hire a qualified and experienced coach, and build a consistent strength training routine. In This Episode: What the benefits of strength training are Some advice if you're new to strength training Why consistency with your movements is more important than switching up your routine How someone can break through gym intimidation How to know you have a great gym and gym community This world would be a lot better if we all learned how to prioritize taking care of ourselves and improving our strength Resources Mentioned: Find Andrew Sayler on Instagram Call Andrew Sayler on 551-804-5143 Listen to The Add Nutrition Podcast on Anchor Our Website  Instagram: @add_nutrition @the_addition_dietitian @redfitforever

Nutrition is simple. It's all the misinformation out there that makes it seem complicated. We wanted to break down our top tips on how to simplify your nutrition plan and make achieving optimal health easier and more achievable for you. From how to start making changes to your nutrition and what a balanced plate looks like to what the benefits of eating more fruit and vegetables actually are and when to use convenience foods, this episode will break down some of those massive food myths and misconceptions.   Firstly, it's important to find out what works for you. You need to tailor your nutrition plan to who you are and what works for you as an individual. This means you can't compare what you need with what your friend eats – bodies aren't the same, and we don't respond to food the same way. When you start making changes, remember that you don't need to make all your nutrition changes at once. Focus on what you can add, not what you restrict or take away.   In this episode, hosts April Dirteater and Shalena Casanova share their tips for simplifying your nutrition plan. Don't overcomplicate nutrition. Start by looking at your daily intake with a nutrition audit. Don't compare your diet to someone else's. Start incorporating new foods slowly; you don't need to rush your nutrition change. Remember that patience is the key to sustainable, long-term change. In This Episode:  Why your nutrition plan needs to be individualized What causes the spread of misinformation How to use a diet audit How to start incorporating healthier foods What happens when you start increasing healthier food What a balanced plate looks like What the benefits of eating more fruits and vegetables are When to use convenience foods How to increase your fruit and vegetable intake   Resources Mentioned: Listen to The Add Nutrition Podcast on Anchor Our Website Instagram: @add_nutrition @the_addition_dietitian @redfitforever

We are constantly bombarded with advertisements for weight loss supplements. But do they work? The short answer is no, though you may have some short-term success when you first start using them. They are expensive, unsustainable, and not a great long-term source of the nutritional benefits they claim to provide. Weight loss supplements are a billion-dollar industry, but it's an industry that preys on our insecurities. There are four common categories of supplements: stimulants, appetite suppressants, fiber detoxes, and nutrient absorption. Supplements are full of often unnaturally high levels of nutrients that you can easily get from your diet. Caffeine, magnesium, and fiber are the most common. In this episode, hosts April Dirteater and Shalena Casanova discuss the realities of the weight loss supplement industry. From the ingredients in the most common supplements to how they actually “work,” you'll come away with more understanding of the industry. They also talk about the dangers associated with taking supplements and why they're not sustainable. In This Episode: The four most common categories of supplements How stimulants aid you in weight loss and what's in them What the most used stimulant is What the most common appetite suppressants are What you need to know about fiber and detox supplements How to get the nutrients you need through your diet What happens when you take too much of one nutrient Why your body needs to absorb fat The dangers with supplements Resources Mentioned: Listen to The Add Nutrition Podcast on Anchor Our Website Instagram: @add_nutrition @the_addition_dietitian @redfitforever

Focus on your actions, what you can do, and building healthy habits, regardless of what the scale says. You can either be stuck in a cycle for the rest of your life or be pulled out of that cycle. We prefer this sustainable approach to nutrition that puts our clients in the driver's seat and is less focused on counting macros or calories. That's not to say that there is never a time when tracking macros isn't of benefit, but that is not the approach we take here. We are not macro coaches. We work with lifestyle clients who want to make sustainable changes to their weight through healthy habits and long-term changes. It's important to us to meet our clients where they are and build on the sustainable changes they know they can make. In this episode, hosts April Dirteater and Shalena Casanova discuss the differences between macro coaches and lifestyle coaches, what their roles as coaches are, and how they prioritize creating individual nutrition plans for their clients. They also touch on the pros and cons of tracking macros, including when it is a great tool and how it can lead to disordered eating. In This Episode: What it's like to work with a macro coaches What can happen when you give lifestyle clients too strict nutrition parameters What your role as a coach is Why you need to meet your clients where they are Why we want your ever-after pictures Why you don't want your clients completely reliant on you How we help create an individual plan that works for you The power of making smaller habit changes that your client chooses to make When macro coaching is a great tool How macro tracking can cause disordered eating habits Resources Mentioned: Listen to The Add Nutrition Podcast on Anchor Our Website Instagram: @add_nutrition @the_addition_dietitian @redfitforever

During the first episode of the Add Nutrition podcast, hosts April Dirteater and Shalena Casanova discuss the goal of the podcast and the mission of their business, Add Nutrition. When you approach nutrition with the positive mindset of what you can add to your diet versus what you have to take away, you eliminate the feelings of restriction and negativity. With this new way of thinking, you can develop a healthy lifestyle that's actually sustainable. Shalena speaks with Bailey Palmer about her experience as a client. Bailey shares her lifestory about struggling with weight since she was a child, developing an eating disorder in college, and her ongoing struggle with fad diets. She shares her experience of meeting with Shalena the first time, her skepticism about the program, and the change of mindset that occurred over time. Today, Bailey still considers herself a work in progress, but she has gained freedom over food. She no longer struggles with her eating disorder nor does she binge to the point of guilt. She is happier than ever, and her goals have shifted to working on herself and building good habits rather than trying to look skinny. Topics Include: Introduction to the podcast Adding vs. restricting Focusing on healthy habits Client story with Bailey Palmer And other topics… Links: Our Website: https://addnutritionllc.com/ Instagram: @add_nutrition @the_addition_dietitian @redfitforever