The Fed and Fearless Podcast

I'm incredibly excited to introduce the first guest of our newly rebranded Nourished CEO Podcast, my friend and powerhouse entrepreneur, Kelly Ruta. This episode is a raw, honest, and inspiring look at what happens when life and health force even the most driven business owners to hit pause. Kelly shares her personal journey of being diagnosed with long Covid, navigating relentless health challenges, and ultimately making the brave decision to take a sabbatical from her business—a decision she describes as both “kicking and screaming” and profoundly necessary. We unpack the internal struggle between ambition and wellbeing, how to set radical boundaries, and why “slowing down is not giving up.” Whether you've ever wondered "how do I step back without losing everything?" or you're seeking a grounded conversation about redefining success as a female CEO, this is a must-listen.

Welcome back to The Nourished CEO Podcast! I'm your host, Laura Schoenfeld, and today I'm pulling back the curtain on something that's changing the game faster than anything I've seen in my 12+ years online: artificial intelligence. In this solo episode, I'm sharing exactly how I'm embracing AI in my business, not running from it. From the wild rise of AI tools like ChatGPT to the opportunities (and challenges!) they bring for coaches, consultants, and online service providers like you and me, I talk through how I've strategically decided to adapt and thrive. I'll also give you a behind-the-scenes look at the three major shifts I'm making—from using AI to multiply my content reach and client support, to elevating my ideal client avatar, to fully leaning into my personal brand like never before. If you've ever felt overwhelmed or unsure about where AI fits in your business, this episode will inspire you to see AI not as a threat—but as a tool to help you work smarter, serve better, and step boldly into your role as a thought leader.

Today, I'm diving into a topic that might ruffle a few feathers, but it's one I believe every woman entrepreneur, especially those in health and wellness, needs to hear. If you're a coach, consultant, or practitioner who's been conditioned to undervalue your expertise or struggle with money mindset, this episode is your wake-up call. I'm sharing my personal journey as a mom, business owner, and former dietitian and explaining why charging premium prices isn't just okay... it's necessary. We'll explore how motherhood, time constraints, and industry expectations intersect to create burnout, and why women must lead the change in valuing their time and talent. This episode is both a reality check and a rallying cry to raise your prices, own your worth, and reclaim your freedom.

I am so excited to dive into today's episode—a real heart-to-heart on how to stand out in the noisy online world without compromising who you are. After 11+ years of running an online business (starting as a nutritionist in ancestral health and evolving into a full-time business coach), I've seen firsthand how much the digital landscape has shifted. With AI-generated content flooding the market and influencer-style accounts dominating social media, it can feel like you're shouting into the void—even if you're sharing valuable, life-changing content. So, how do you get noticed without resorting to cringey trends or abandoning your ethics? How do you attract aligned clients, not just attention? In this episode, I'm breaking down exactly how to show up authentically, build trust with your audience, and create content that converts—without selling your soul or playing the algorithm game. Whether you're brand new or a seasoned pro feeling lost in the crowd, I've got strategies and mindset shifts that will reignite your content with purpose and integrity. Tune in to learn: Why views don't pay the bills (and what does) How to balance sales strategies with genuine connection The three types of thought leadership content that build trust and drive sales And yes, I'm sharing some of my own hard-earned lessons (mistakes included) so you don't have to learn them the hard way! Episode Highlights: [0:34] – Reflecting on 11+ years of online business evolution and the rise of influencer-driven content. [5:55] – The myth that more views = more clients—and why it rarely works that way for coaches and service providers. [4:44] – The ethics trap: why staying true to your values is key (and how to do it without holding back). [7:51] – Why going viral can attract the wrong audience and how to shift focus to aligned leads. [10:17] – Finding the balance: blending authenticity with sales strategies for better content and better results. [24:58] – Three types of content that position you as a thought leader: Problem awareness, perspective-shifting, and previewing your process. [32:30] – How to stand out online even with a small audience and why that's all you really need to be successful. Links & Resources: Learn more about the Nourished Business Accelerator Follow me on Instagram for more behind-the-scenes and thought leadership: @lauraschoenfeldrd If this episode resonated with you, I'd love it if you'd rate, follow, and review the show! It helps more amazing coaches and practitioners like you discover these conversations. And don't forget to share this episode with a friend who could use a little encouragement to show up authentically online. Thanks for tuning in—I'll catch you on the next episode of The Nourished CEO Podcast!

Today we're diving into a topic that hits close to home not just for me, but for so many entrepreneurs out there. We're talking about fear. Specifically, how fear can secretly (or not-so-secretly) steer your business decisions, slow down your growth, and keep you from reaching your full potential. And honestly? This is the perfect episode to kick off after rebranding because, let's be real, getting back into podcasting after a break felt really intimidating for me. Even after 12 years of being in and out of this space, fear still crept in. But here I am, doing it anyway, ripping off the Band-Aid! And that's exactly what I want for you, too; to recognize where fear is holding you back and to take bold, aligned action anyway. In this episode, we'll explore the sneaky ways fear shows up in your business (spoiler alert: it's not always obvious), how to recognize it, and what you can do to stop letting it drive the bus. From procrastination to perfectionism, from over-researching to hiding behind busy work—I've been there, and I'm sharing my personal journey with you. Plus, I'll walk you through some of the most powerful shifts I've made that helped me stop overthinking and start moving forward with confidence. Timeline Summary [0:00] – Why relaunching The Nourished CEO Podcast felt scary even after 12 years of podcasting experience. [3:10] – How fear masks itself as procrastination—and why it delayed this podcast for years. [4:09] – The double-edged sword of perfectionism and how it slows your progress. [7:19] – Over-researching: when gathering more info keeps you stuck. [9:10] – The sneaky role of busy work (and how even program creation can be fear-based avoidance). [10:42] – Common fear-driven decisions like resisting niching down, hiring, launching, or investing in your business. [17:04] – How to build self-trust so you can move past fear and grow your business with confidence. [21:18] – Why waiting for confidence is a trap—and how to create it through aligned action and reframing. Links & Resources DM me on Instagram: @lauraschoenfeldrd – I'd love to hear your thoughts and what resonated with you in this episode! Thank you so much for joining me for this vulnerable (but hopefully empowering!) conversation. If this episode helped you recognize your own fear patterns or gave you that little nudge you needed to take action, please leave a five-star review! It helps more entrepreneurs like you find The Nourished CEO Podcast and get the inspiration they need to show up fully in their businesses. And as always, I can't wait to connect with you again next time! Until then, keep taking action—even if it feels a little scary. See you soon!

Hey friends, it's Laura Schoenfeld here, and I'm back! After a two-and-a-half-year hiatus from podcasting, I'm stepping back into the world of long-form audio content—and I couldn't be more excited (and maybe just a little nervous). In this special relaunch episode, I'm pulling back the curtain on why I pressed pause on my podcast journey, what's changed in my life and business since then, and why now is the time to return with a fresh perspective and a brand-new name—The Nourished CEO Podcast. If you've been with me since the Fed and Fearless days, you'll hear all about the evolution from nutrition coaching to business mentorship for coaches, consultants, and practitioners who are ready to build thriving online businesses without burning out. I also share candid reflections on motherhood, entrepreneurship, and the identity shifts that come with navigating both. This episode sets the stage for what you can expect moving forward—real conversations, practical strategies, and behind-the-scenes insights to help you build a business that supports your whole life. Ready to step into your Nourished CEO role? Hit play, and let's dive in together! Episode Highlights: [0:00] – Welcome back! Why I'm relaunching the podcast after a two-year hiatus. [1:45] – How motherhood shifted my identity and reshaped my business approach. [5:37] – The breaking point: realizing my business was too dependent on my energy. [9:48] – Introducing The Nourished CEO concept and why it's the foundation of this rebrand. [13:33] – My vision for the show: raw conversations, real strategies, and what you can expect. [17:37] – Who this podcast is for: coaches, consultants, and practitioners who want to scale without burning out. [19:19] – What's next: weekly episodes, interviews with industry friends, and client success stories. Links & Resources: Follow me on Instagram: @lauraschoenfeldrd If this episode resonated with you, I'd love it if you hit Follow on your favorite podcast platform and shared it with a friend who's on the same entrepreneurial journey. And if you're feeling generous, leave a 5-star review—it helps more amazing business owners like you find the show. I can't wait to continue this conversation with you in the next episode! Stay nourished, Laura

How do your subconscious beliefs impact your physical health? Without deep introspection, it's hard to know. But we are all affected by it. Today's guest explains how to plumb the depths of our subconscious to learn what we need for full healing to take place.   About Allison Roman Allison is a Transformation Coach & Holistic Healing Practitioner who helps women get unstuck and release what's holding them back from living their best life. By fusing subconscious reprogramming with practical lifestyle tools for empowered healing, Allison guides people to step into their power and create the life they desire. She has been trained in numerous holistic methodologies and has been teaching and coaching in the wellness industry for over 15 years. You'll find her work focuses on the intersection of mental, emotional, physical, and spiritual well-being for aligned and authentic living.   You Can Control Your Subconscious Beliefs for Better Health Results Throughout this episode, Allison explains how and why our beliefs impact our health. Perhaps you've tried every regular solution to a chronic health issue and are still stuck. Maybe you've even recovered physically but still feel like there's work left to do. If so, it's time to look beyond the physical level. There may be emotional and mental root causes at play.  Allison describes why what we believe is possible will be our experience. For instance, your beliefs about what is possible for your healing will affect how you view a diagnosis. Your level of optimism or pessimism will impact your results. As practitioners, part of our job is to help our clients believe that they can get results. To do this, we need to understand where our client's belief lies. What does healing mean to them? How do they perceive good health? This sometimes differs from conscious beliefs. Diving deep into this will be an important step for true change.   Taking Control of Your Beliefs and Your Healing Journey Allison talks about examining and eliminating limiting beliefs to better align yourself with your goals. This is hard work. As she says, it keeps you humble. But it also builds up your emotional intelligence. Processing, feeling, and exploring emotions can allow you to use them for healing instead of staying in “victim mode”.  The truth is, you are the expert of you. Sure, practitioners and doctors can give you their perspectives. But ultimately you need to trust your own judgment.  Allison has some advice to help you better check into your beliefs and what your body is saying. This includes meditation, listening to your body, and examining the sources of emotions. Most of all, you need to believe that you will find the answer you seek, or it will remain elusive. How might your subconscious beliefs be standing in the way of growth? Leave a comment on the episode page!   In This Episode Why physical symptoms can be a reflection of our unconscious thoughts [5:45] Signs that subconscious work is needed for further self-improvement [8:00] How practitioners can help clients overcome the stigma of healing [14:30] What deletion, distortion, and generalization are and how to recognize them [23:30] What to do when your own judgment is in doubt [35:30] How timeline therapy can be a powerful healing tool [51:00]   Quotes “It's been so impactful, not only for my health, but it has deeply impacted all the other areas of my life. It's really powerful stuff.” [5:02] “We go through challenges. We go through transformation. Any time we are transforming or up-leveling in any way, we undoubtedly are going to have discomfort. Going to those deep dark places gets us to be the higher versions of ourselves.” [18:08] “This is where it's so important to work with someone one-on-one who is doing subconscious work because it's below your conscious awareness. You don't realize that it's happening, that's how the subconscious works.” [45:25]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Nutrition Business Accelerator! Find Allison Roman online Follow Allison on Instagram Free Download to Unlock your Healing Potential Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 162: How Your Beliefs Affect Your Results In Health and In Business with Megan Blacksmith Episode 17: Healing Skin Rashes with Jennifer Fugo

Don't you just love bookkeeping? Well, I sure don't. Yet, proper bookkeeping can make a difference in your business. To get you excited to dive into your books and records so your business can grow, I brought on a guest with a real passion for managing the minutiae of business.   About Annie Hillman Annie Hillman is the founder and head bookkeeper at Atlas Bookkeeping Co. While finishing her college degree, she took a temporary accounting job and instantly fell in love with accounting. She worked her way up to staff accountant and stayed there until starting Atlas in 2020. Now, she spends her days helping business owners treat numbers like a tool, not a threat so they can run empowered, profitable businesses with calm confidence. She helps business owners embrace numbers, increase profits, and stress way less with monthly money management. Besides crunching your numbers, Annie loves fitness, baking bread, and hanging with her husband, daughter, and two dogs.   Why It's Time to Hire a Bookkeeper Even if your business is tiny or you're just starting out, getting help with your books is a great thing to do. One thing that helped me grow my business was hiring a bookkeeper. Annie and I explain how doing this will free up your time so you can focus on actually running your business, not just managing its details. Unless you're an expert at this already, a professional bookkeeper will also provide you with data you might otherwise miss. You can then use this information to help your business thrive even more. It's also helpful to get an outside perspective on your business for an objective viewpoint.   What You Can Do to Better Manage Your Books To get your books in order, Annie has some suggestions. First, don't wait until the end of the year. Regularly dedicate some time to it. Also, don't muddy up your numbers with personal expenses. Keep your business numbers separate from everything else.  Annie also wants you to keep your receipts organized. Even storing them in a simple Google Drive folder will make everything so much easier when it's time to crunch the numbers.  We also discuss helpful tools for keeping track of expenses and income, such as Annie's Money Mapper and accounting software. If a tool can save you time and effort, then it will be worth the cost in the end. Even if your business is small now, set all this up so that things will continue to run smoothly as you grow. What's been your biggest bookkeeping challenge? Leave a comment on the episode page!   In This Episode Why paying a bookkeeper will save you money in the end [6:00] The most common mistakes business owners make with their books [13:30] The important distinction between a bookkeeper and an accountant [17:00] Helpful tools for tracking income and expenses [22:00] Accounting for the difference between profit and sales [31:30] Making sure you have enough money for tax time [42:30]   Quotes “There's something to be said about looking at your business objectively. Sometimes as a business owner, you can't do that with your own numbers.” [12:28] “A bookkeeper is going to manage your books on a monthly basis. So they're going to get really into the minutiae of it.” [17:50] “That might work when you have two clients. But we all want to grow and scale our business. That's not going to work when you have a hundred clients or more.” [30:32]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Download your FREE Profit Planning Workbook! Find Annie Hillman online Bookkeeping Basics Guide Use Coupon Code - PODCAST20 for 20% off Money Mapper Xero - Accounting Software Profit First by Mike Michalowicz Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 161: How I Prepared My Business for a Paid Maternity Leave

Are you dreading menopause? Many women do. But today's guest has not only embraced this stage of life, she also makes it a lot of fun! In this episode, you'll hear how to approach menopause with enthusiasm.   About Esther Blum Esther is the bestselling author of Cavewomen Don't Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. She currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles. Her new (5th) book, See Ya Later, Ovulator!, was released on October 4th. Esther received a Bachelor of Science in Clinical Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition. Esther is credentialed as a registered dietitian, a certified dietitian-nutritionist, and a Certified Nutrition Specialist (CNS), with certification from the Board for Certification of Nutrition Specialists (BCNS). She is also a member of the American Dietetic Association, Dietitians in Functional Medicine, Nutritionists in Complementary Care, and the Connecticut Dietetic Association.   How Practitioners Can Approach Menopause with Their Clients The sad state of affairs is that there are currently few options presented to women as they approach and go through menopause. Commonly, all they are offered is birth control or just a sympathetic shrug.  Esther explains how there's so much more that practitioners can do. She describes the many tests and treatments that can truly help. With more knowledge about what's changing in your body, you can enter this stage of life without dread. In fact, it can even be something to look forward to.   What Can Be Done to Make Menopause a Better Experience Unlike conventional practitioners, Esther sees a huge value in hormone treatments for menopause. She points out the shortfalls of some studies that lean away from hormones and discusses the benefits she and others have seen.  There are also many lifestyles and diet interventions that will help, especially when it comes to weight management. Esther explains how optimizing protein and carbohydrate intake, exercise, and an indomitable attitude will prepare you to go through menopause like a rockstar. What can you do now to help make menopause a better experience for you or your clients? Leave a comment on the episode page!   In This Episode Why menopause is seldom discussed by dietitians and other providers [8:00] What practitioners can do to change the landscape surrounding menopausal care [20:00] Managing weight gain during menopause with diet [27:15] Advice for aspiring book writers [35:20]   Quotes “You don't have to wait until you hit a full year of not having a period before bringing hormones in. You can actually bring them in during perimenopause, and you should.” [10:54] “Do not sit and wait for the medical system to change. The way it's going to change is from us; that's how everything changes.” [19:55] “You got to make nutrition fun and sexy and accessible for everybody. It shouldn't be a dry bland diet.” [45:38]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for Practice Better! Find Esther Blum online Follow Esther on Instagram | YouTube | Facebook Esther's Giveaways See You Later Ovulator! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Let's talk about pricing. There are a lot of different philosophies about pricing out there. Personally speaking, I feel that premium pricing is the best way for any health and wellness entrepreneur to grow their business. In this episode, I tell you how to come up with your premium price point!   Why Premium Pricing is the Way to Go There are a lot of steps in creating a successful premium program. Pricing is one of the most crucial parts. There are a lot of individual factors in this. The type of people you serve and the problem you solve will drastically influence your price point.  I talk about what to think about when it comes to the population you serve. Different people will be able to spend different amounts depending on various factors which you'll need to consider. Also, you'll want to examine the problem you solve and consider how high value it is.   The Many Factors Behind Your Pricing Structure I can't tell you what to charge. You have to decide that based on all that I talk about in this episode. It largely boils down to the offer you create. And pricing is part of creating that offer. You can't just pick a random price without knowing your offer. Your offer is not only going to determine your price, but it's also going to determine how well it sells. The more you raise your price, the harder it will be to sell, but it will be easier to make money because you won't have to sell it to as many people. That's quite the balancing act! You'll need to find the highest price point that sells well. This is because, if you're new to the business, you'll find it's a lot harder to make money selling low-ticket services because you'll need many more clients.  To come up with your perfect number, there's a lot to examine. This includes knowing who your offer is for and the specific problem you solve. You also need to know your potential for solving this problem and what you will do to help your client achieve success. Knowing all this will help you determine the ideal price point for your ideal client. What struggles do you face when pricing your services? Leave a comment on the episode page!   In This Episode The most important factors when identifying your premium price point [7:00] Understanding your value based on your skill level and experience [15:15] Creating an irresistible offer with your ideal price point [25:00] Making your offer stand out from the crowd [37:30]   Quotes “Your personal financial goals will impact what you charge for things because that's going to help you work backward to figure out what you need to be selling, how much you need to be selling, and how much you need to be charging.” [14:55] “I believe that you have to energetically match the amount of money you're asking for. The way you're going to energetically match it is by exceeding the value they are paying in the way you can serve and support them.” [22:10] “You should feel like your customer is getting more value than you are when it comes to your starting price point.” [35:40]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get the FREE Profit Planning Workbook! The Nutrition Business Accelerator Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Is it possible to live a “normal” life in the face of severe food allergies? Today's guest, who has hundreds of severe food allergies, has done just that. It takes experimentation, self-advocacy, and perseverance, but it is possible to not just live with allergies but to thrive.   About Kathlena, The Allergy Chef™ Kathlena has over 200 food allergies and intolerances, and can't drink most water. The members of her household also have food allergies and special diets, none of them the same. After being told she had 30 days to live, she made it her mission to help the food allergy and special diet communities thrive. Three years after her lowest point, she and her team have published several cookbooks, started a bakery, done local and nationwide outreach developed hundreds of free recipes and resources, and much more.   Every Case is Different with Food Allergies As someone with multiple extreme allergies, Kathlena understands as well as anyone could the impacts of food allergies on well-being. In this episode, she describes how this made her an advocate for others who may not be able to put a voice in their situation. Especially when it comes to young children, it is important to recognize the symptoms of food allergies and seek interventions before they lead to bigger issues.  Everyone's case is different too. Kathlena explains why this diversity of allergic reactions makes them difficult to study. That's why it's critical to truly listen to each individual and provide personalized care. Kathlena urges everyone to find a doctor who completely supports them in their healing journey.   The Role of Mindset in Living with Food Allergies Mindset is a central part of how Kathlena lives with her allergies. She's found that maintaining a positive perspective in the face of challenging circumstances is the difference between merely surviving and thriving. For Kathlena, this centers on her desire to make the world a better place. Not only does she want her own life to improve, but she also wants it for everyone else too. Even with all her health concerns, Kathlena remains incredibly optimistic in a contagious way. This comes from a recognition of everyday wins, no matter how small or trivial. It begins with perseverance and an understanding that we may never reach our goal, but there is success in trying. By celebrating every forward step, we become capable of progress that may have once seemed out of reach. How do you persevere in the face of extreme health challenges? Leave a comment on the episode page!   In This Episode How a grim diagnosis led to Kathlena's mission to change the world [3:00] The challenges of studying and treating food allergies [13:30] Working with and understanding the different definitions of food allergies and intolerances [23:30] Developing a mindset around the possibilities, not limitations, of living with severe food allergies [30:15] What it means to be a hero to others and to yourself [43:30] Resources to find meals for any diet [53:30]   Quotes “I look at where I'm at now as the culmination of what happens when you take an undiagnosed person and you keep exposing them to food that causes harm. What happens to the body? I'm the answer.” [9:52] “No one is the expert the way you are. No one is as invested as you are.”  [20:26] “Courage starts with these tiny steps; just these little baby steps. And we can all do them every single day.” [46:33]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Kathlena onlineUse fed50 discount code for 50% off the first month of membership on the website Follow Kathlena on Facebook | Pinterest | Instagram | Twitter | YouTube Mama Knows Gluten Free Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

What impact might your subconscious beliefs have on your health and the health of your clients? What about your business? Today's guest explains how, as health coaches and practitioners, we can help ourselves and our clients get better results by addressing and reprograming these beliefs.   About Megan Blacksmith Megan Blacksmith (Health Coach, Functional Diagnostic Nutrition Practitioner) and Dr. Alex Golden (M.D.) are the co-founders of Zesty Ginger, a company founded on the principles of compassionate transformation. They help women restore optimal health through a combination of functional medicine, mindset, and subconscious reprogramming.  With over ten years of personal health struggles overlooked by conventional medicine, such as chronic pain and endometriosis for Dr. Alex, and Megan's postpartum health crash and anxiety, they vow to make medicine and health easier to navigate. They believe that when we consider health from the perspective of the mind, body, heart, AND soul, we allow ourselves to resolve our fragmentation. The fragmentation results from living in a world that breaks us down into categories and addresses problems by organ systems. Instead, healing comes from wholeness.   The Connection Between Beliefs, Actions, and Results Throughout this episode, Megan speaks to why actions will often fall short if they are not backed up by our thoughts and beliefs. This partially explains why clients who just want to be told what to do often struggle the most. Instead, Megan explains how to help clients best by aligning your advice with their own intuitions and feelings. This means helping people slow down to better listen to what their body is telling them. This can be an uncomfortable process. Yet, it will help them understand what parts are important to them and help align the program with their beliefs for improved results.   The Strategy of Shifting Subconscious Belief Systems Not everyone is naturally good at reframing beliefs. To help, Megan suggests modeling off of someone's strategies who has already accomplished what you're after. When you surround yourself with strategies and ideas you want to achieve for yourself, they can come to you more naturally. She also advises reframing your thoughts to focus on what you want, not what you don't want. The subconscious mind hears your thoughts and takes them on. If you only speak to yourself in the negatives, your subconscious will take those on. Instead, by rewording your goals as positives, you'll better be able to discover the path to success. How could investing in yourself benefit your clients? Leave a comment on the episode page!   In This Episode How Megan discovered the connection between mindset and health [4:30] Helping clients by supporting their decision-making process rather than just telling them what to do [11:30] The strategy behind shifting subconscious belief systems [30:40] What you learn about yourself by observing those around you [44:00]   Quotes “People were able to do the same things they were already doing, maybe the same protocol and foods, and start to get results. It really did seem like magic.” [11:17] “We need to be totally clear in our role [as coaches] and totally clear on our stuff, meaning any fears or triggers we have.” [23:00] “Perception is projection…. What you're seeing outside of you is what you have inside of you.” [46:53] “When you get into the quantum physics of it and what the brain is physically wired to do and why it starts to become so obvious as to why you would care about this.” [1:01:23]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Megan Blacksmith online Coaches Connect Masterclass Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

As a business owner, I can take time off and don't need permission from anyone. On the flip side, I don't have the security of other jobs. These two facts became very apparent when I took maternity leave recently. Today, I want to talk about what I did as a business owner to prepare for maternity leave in a way that didn't leave me with a financial burden.   Advanced Preparation and Understanding To prepare for maternity leave, I started by making a budget. How much money would I need to cover my expenses and pay myself and any employees for at least three months? How much more would I have to sell to ensure that the business doesn't lose money while I'm away? This requires really knowing your numbers so you can make informed decisions.   Once I knew the budget, I was able to plan my promotional calendar. This let me set specific financial goals to ensure that I sold what I needed to before my leave. This will let you know what to focus on as you prepare for your leave.   Working with a team and batching your work Next, I passed some specific responsibilities on to my team. This was something we did gradually over the course of several months so that everyone was ready once my leave began. Knowing that the business was in good hands while I was away was a huge relief. The fourth thing I did before the leave was batching three months of podcast content. I didn't want to take a break from the podcast but I also didn't want to be recording during my leave. That's why I pre-recorded weeks of episodes so my team could release them on schedule.   What I would do differently next time Now that I've gone on maternity leave, I have a good idea of what I would do differently next time. For starters, I would slow my reentry to work. Part of me was eager to get back to work and it can be hard to say no to things. Now that I know how tired I can be after birth, I would definitely get back into work more gradually. I would also like to build something in my business that can be sold without my involvement. If I can sell high-ticket passive evergreen products, I'll be able to step back even more and know my business will continue to thrive during an absence. How have you prepared your business for an extended absence? Leave a comment on the episode page!   In This Episode Determining how much money you need for a maternity leave [6:00] Selling what you need to ahead of time [13:00] Passing responsibilities over to your team [24:00] Batching content in advance of a leave [32:00] The importance of a slow return to work [38:50] Creating products that will sell without your involvement [47:45]   Quotes “You shouldn't just be guessing at what you need because that's going to cause constant questioning if you have enough.” [10:10] “It gave me so much more confidence leading into the birth knowing the company's finances were covered for at least 8 to 10 weeks postpartum without making any additional sales.” [18:28] “You live and learn. Now I know that in the future I need to protect my energy more.” [45:58]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better Training! Evolved Finance Rocket Fuel by Gino Wickman & Mark C. Winters Traction by Gino Wickman Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Every business could run more efficiently. A project management tool is one way to do this. Really, no matter where you are in your business, these tools will help take so much off your plate so that you can work where you are needed best. Today, we're speaking with a real expert on how project management tools can level up your business.   About Kaci Ackerman Kaci went from dental office manager to being furloughed due to covid to running a six-figure business in less than two years. Kaci is a Certified Business Manager and ClickUp expert. Kaci has helped over 500 business owners streamline their businesses with ClickUp. She saves CEOs 10 hours a week and increases their profit by 25% with a robust and automated ClickUp system. Some fun facts, Kaci is the queen of typos and truth bombs, a lover of stouts and porters, a Netflix binger, a sports fan, a bike rider, and friends obsessed.   Using Project Management Software Before Your Business Has Grown Even if you're in business by yourself, a project management tool still has its place. Kaci stresses the importance of building in the systems now that you'd want for your business later on when it's bigger. By setting up project management systems now, you'll be better positioned for your growth when it occurs. And for the time being, this software will still help you stay organized and on top of tasks. It will keep priorities front of mind and help you keep track of all the minutiae of business much more comprehensively than pen and paper would.   The Many Uses of Project Management Tools No matter the size of your business, project management software is crucial. Kaci describes some of the common applications of these tools. This ranges from personal reminders, scheduling help, follow-ups with potential clients, and so much more.  I'll admit that these programs can look a bit overwhelming at first. However, it's a lot less overwhelming than running a business without them. It's worth learning so that you can save time and spend that time on what will really grow your business rather than the nitty-gritty functions of everyday operations. How have project management tools helped your business grow? Leave a comment on the episode page!   In This Episode How project management tools let you place your focus where it is needed the most [7:00] The usefulness of these tools for solopreneurs [12:30] Some of the common uses of project management software [23:45] How to decide which system is best for you and your business [38:50]   Quotes “Build systems for where you want to be, not where you are right now.” [13:19] “It is pretty well-known that most clients need like five to eight follow-ups before they say yes. So if you think they're ghosting you or not going to work with you, it may not be true.” [36:11] “If you want to start treating yourself as a CEO and your business as a business, not a side hustle, these systems should be a priority.” [38:38]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better Training! Find Kaci Ackerman online Follow Kaci on Instagram | Facebook Get your FREE ClickUp Roadmap ClickUp Monday Rocket Fuel by Gino Wickman & Mark C. Winters Traction by Gino Wickman Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

A lot of people assume that memory problems happen as we age. That doesn't have to be the case. There's a lot that you can start doing now to keep your mind healthy into your later years. Today's guest is here to tell you how she runs a successful business helping people keep their minds sharp!   About Francine Waskavitz Francine is a Speech-Language Pathologist and an integrative nutrition coach with a passion for helping seniors and older adults maximize their long-term memory and cognitive health. She has always been a bit of an old soul. Francine thinks that's what draws her to work with the older crowd. She feels at home with them! Francine has spent the last 10 years as an SLP working with the 55 and older crowd in care centers around the Carolinas. She truly believes that even though she is the one leading the therapies during that time, she learns even more from her clients than they do from her.   It's Never Too Early to Address Memory Loss Francine explains why memory loss is never normal. Sure, memory will likely change as we age. However, your regular ability to easily recollect things should not be ignored. Francine works hard to dismantle the myth that memory loss and aging must necessarily go together. Francine wants people to seek help as soon as they realize that their memory is getting worse. It's not something to just write off. Early intervention can go a long way to reducing larger problems down the road.   Building and Growing a Health Business We also get into how Francine built a successful business around memory coaching. Much of this she credits to the Nutrition Business Accelerator. Although she is a Speech Language Pathologist, not a dietitian, Francine says she still found a huge amount of value in the program. She learned that building a process around moving clients from a problem to a solution through mindset-building is a winning formula. With this, she has grown her business and plans to take it even further. Have you noticed changes to your memory? Tell me about it in the comments on the episode page!   In This Episode What it means to be a memory health coach and how to know if you need one [4:10] Tools and strategies that will help build and improve your cognitive reserve [14:20] How your mindset is at the forefront of memory work [22:45] How Francine structures her business for success [27:45] Growing a business around helping your ideal client [41:00]   Quotes “Acknowledging those changes when they show up now can prevent some of those things from occurring later because these problems have a way of showing up and getting louder.” [10:09] “It sort of becomes a self-fulfilling prophecy for people in their 40s and 50s questioning their memory because stress can really hurt memory and memory problems are stressful.” [21:16] “My number one goal is to make these changes for people that can carry over into their lives so that they're experiencing these changes that are sustainable and approachable.” [34:15]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Nutrition Business Accelerator! Find Francine Waskavitz online Follow Francine on Facebook | Instagram Get Francine's FREE Starter Guide Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I want to sell in a way that feels comfortable and authentic. I bet you do too. But how can you do that effectively in a virtual setting? Today, I'm speaking to the person who taught me his formula for selling through speaking about how to do just that.   About Colin Boyd Colin Boyd is an international speaker, trainer, and coach. He's been running his Speaking business since 2017. Originally from Australia, he moved in 2017 with his wife of 16 years, Sarah, and two little toddlers to Newport Beach, California. He primarily now runs his flagship program Sell From Stage Academy which helps people turn every presentation into a money-making machine. He coaches some of the biggest names in the industry including Amy Porterfield, James Wedmore, and Carrie Green to name a few, and thousands of other speakers and coaches to sell from the stage (without being pushy and slimy). He is a CSP, Accredited ICF Coach, holds a Bachelor of Commerce and certifications in Behavioral DISC profiling and Neurolinguistic Programming.   Don't Teach Your Audience Too Much There are several common mistakes when creating webinars and courses with a pitch in mind. Colin warns us that the biggest of these is overteaching. By not providing too much information upfront, your potential client won't feel overwhelmed when it's time for them to decide whether or not to sign up for more. This can be a challenge. It takes vulnerability to get in front of an audience. We often compensate by over-demonstrating our expertise. Colin cautions us to avoid this by saving the meaty content for the course itself. Strike a balance between providing information and leading the audience to make a decision.   The Money is the Motivator We all have an offer. But some people have hang-ups when it comes to asking money for it. Colin explains why charging for what you do is an important and good part of the process. It represents a motivator on their part to see the results of your offer. Colin wants you to think of it this way: the money you ask your audience for is a sign of their motivation. They don't need the information. It probably already exists somewhere for free. What they need is you. You're the one who organizes the knowledge and creates systems for it to lead them to success. What challenges do you face when making a pitch? Leave a comment on the episode page!   In This Episode What led Colin to coach entrepreneurs [8:30] Why you shouldn't teach too much before a pitch [12:10] Creating value that isn't information-based [15:50] How the money people invest with you leads them to better results [22:30] The challenge of teaching within your expertise [31:20] What entrepreneurs will get from Colin's program [37:10]   Quotes “Don't over-teach. People get too much into the details when teaching on a webinar, especially if they want to make a pitch or offer.” [13:08] “Money is a key currency that creates motivation to accelerate the result that your offer brings.” [24:44] “The free stuff is still an important part of the journey, but the paid stuff is usually where you get your results.” [27:19]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the Sell From the Stage Academy Find Colin Boyd online Follow Colin on Twitter | Facebook | Instagram | YouTube Free Live Training “SELL FROM WEBINARS & LIVE STAGES TRAINING SERIES” SSA Waitlist Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Failing is a part of doing business. We all fail from time to time but we are not failures. Today, I want to talk about what happens when things don't go as planned as an entrepreneur. We're taking the shame out of failing so that you can fail successfully in business.   Set Goals That You May Not Reach Often we feel like failures when we don't reach a goal we've set for ourselves. But setting easily achievable goals isn't the solution. Doing so will limit the extent of achievement you could possibly achieve.  For instance, when it comes to revenue targets, we often set goals based on past achievements. When we do this, we restrict our potential to profit even more. Doing so could trap you in a state of mediocrity. When we reach higher, we push ourselves to improve, even if we fall short of that goal.   Be Open About Failure We often think that these failures are indicative of our own abilities. When we don't openly discuss these failures, it's easy to think that it's not something everyone experiences. That's why I think it's crucial to start normalizing failure and make it something we talk about without shame. This isn't to say that we won't ever feel frustrated or disappointed. But regret isn't helpful. Instead, these are opportunities to examine what happened so that we can learn from it and do something different next time.   What We Can Learn After Failing When we experience failure, it's really easy to believe at the moment that this is indicative of your future in business. Don't catastrophize these kinds of things! In my experience, some of my biggest disappointments have been some of the best things to happen to me. They have shown me where to pivot and get my business better aligned with where I truly want it to be. What has the fear of failure been holding you back from doing? Leave a comment on the episode page!   In This Episode Why we need to set goals we may not reach [2:20] The importance of discussing failures as entrepreneurs [9:00] Why you are not defined by failure [22:30] Practicing the mindset of being okay with failure [33:00]   Quotes “When you're setting goals based on past experience, you might be limiting what's possible for you in the future because you're afraid to set a goal you may not hit.” [7:49] “That [failure] was a situation that helped me see that the path I was on was not the right path for me.” [26:00] “If you're not taking risks on a regular basis in your business, then you're probably not getting the kind of results you want to get.” [34:24]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get the free Profit Planning Workbook! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 70 - What I Learned From My Biggest Business Failure

If you've had mastitis before, you know how terrible it can be. If you haven't, there are some things you might want to do to avoid it if you're ever going to be breastfeeding.  But this episode isn't about mastitis itself. Instead, I want to talk about what it taught me about running an online business. It really is an example of how there's always something to be gleaned from any experience, good or bad.   The Value of a Niche The first lesson that I learned from all this was how valuable it is to work within a niche. When I was lying in bed dealing with the symptoms of mastitis, I was desperate for a solution. So I bought a course all about healing from mastitis.  This got me to realize that having very specific expertise that solves a very specific problem places you in a position where people will be willing to buy from you with less effort on your part. Often, we want to stay broad with what we offer clients. But this experience drove home the importance of having something specific that you solve and clients are ready to buy.   Getting Out of Your Business So It Can Grow The second lesson I learned was that I need to structure my business so that it can run smoothly without me. There was a lot that I wanted to get done the week that I was sick. A lot of it had to be put on hold. However, I am so thankful to my team who were able to get the time-sensitive aspects done without me.  We have goals for our businesses. While I was sick, I realized that you can actually hold your own business back from hitting those goals when the unexpected occurs. Being able to build systems, delegate, and automate can help you avoid this pitfall.   The Importance of Your Village Finally, I came to understand the importance of having people you can call on for help when the need arises. For me, that began with my husband and mother who were able to watch our baby when I wasn't able. I believe that being able to rest when I needed to allowed me to heal faster and get back to work sooner than I might have otherwise. Beyond this, there was also my online village of health experts. Many of them shared wonderful advice and resources that reminded me that we can all lend a helping hand, no matter how trivial it may seem. Finding solidarity and empathy makes a huge difference when faced with a challenge. Where can you turn for support when you need it the most? Leave a comment on the episode page!   In This Episode Laura's experience with mastitis [1:40] Finding a specific niche to help your clients [6:30] Getting out of your business so it can grow [18:40] The importance of having a village [33:30]   Quotes “I definitely noticed some things during this time, good and bad, that informed not only how I'm approaching my own business, but also how I'm coaching my clients who are growing their online health and nutrition businesses.” [6:07] “This is really the ideal business model to have where you have such a specific problem that you solve and such a high pain-point problem that people will buy from you even if you just came across them minutes ago.” [9:30] “It's definitely been a crash course in surrender and adaptation in the last three months and I know it's going to continue and get more challenging. But I think it's a good challenge.” [33:06] “The time that I spend cultivating relationships is so important at those times that I need somebody to literally be there in person for me.” [37:14]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get the free Profit Planning Workbook! Your Two Jugs | Mastitis Treatment Professionals Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Are you standing up for what you believe when it comes to nutrition, wellness, and health? I know that many health entrepreneurs are nervous to stray from what they learned in school or the recommendations of their professional organizations. However, in order to best help our clients, we may sometimes need to go an unorthodox route. Today's guest is here to discuss how to move past this fear so that we can be of the most service to those who need us.   About Annette Presley Annette Presley is a registered dietitian of over 30 years, certified Functional Nutritionist, certified Theta Healer, author, speaker, and creator of the REVIVE Method. After discovering that the diet advice she'd learned as a dietitian was contributing to chronic disease, Annette changed course to learn about Functional Nutrition and Nutrigenomics (how nutrition impacts genetic expression), and the Root Cause Protocol. Now Annette helps women get to the root of their health issues so they can stop feeling like crap and get their life and their joy back.   The Art of Asking Questions and Finding Answers In this episode, Annette describes how early in her career she was called out for teaching what was at the time counter to established practice. Time has since vindicated her beliefs and she learned a lesson in the importance of maintaining her sense of professional integrity.  Through all this, Annette has come to understand that science is the art of questioning everything. Look into things. Trust your instincts, but verify them. Most of all, Annette wants us to be fearless in the face of potential criticism from those toeing the line of established practice.   How Being an Entrepreneur Helps Us Chart Our Own Path One example of Annette's unorthodox practice and beliefs centers on iodine. Although past animal studies have shown a link between iodine intake and hypothyroidism, Annette saw that the study's conclusions did not match the study's data. Exploring the issue further, she found that iodine can actually have numerous health benefits.  This leads us to the advantage of being an entrepreneur in the health space. We have the freedom to chart our own path - to research what interests us and apply the results for the benefit of our clients. This goes beyond just making money. It's about really helping people. Have you ever found yourself questioning accepted beliefs in your field? Tell me about it in the comments on the episode page!   In This Episode Lessons Annette learned about staying true to her beliefs [5:00] Why skepticism is an integral part of science [13:20] Dealing with the criticism that may come with following your conscience [20:10] How examining beliefs around the health impacts of iodine indicates the importance of questioning established practices [33:30] The freedoms that come with being a health entrepreneur [45:00]   Quotes “I didn't care what the truth was, I just wanted to make sure that what I was teaching was the truth.” [12:25] “Science is all about asking questions and challenging answers. If we can't do that, then it's a religion, not science.” [13:46] “I believe the truth is such that it is perfectly fine answering questions and debating. It's when we don't have the truth that we want to shut everything down. The truth can overcome a lie but a lie can never overcome the truth.” [36:53]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Annette Presley online Follow Annette on Facebook | Instagram | Pinterest 5 Things Your Doctor Isn't Testing For (that are preventing you from feeling great) Know Your Fats by Mary G. Enig, Ph.D Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

This episode is part 2 of the 2-part episode about my daughter Vera's birth. Listen to last week's episode of the first part if you haven't had the chance yet. Despite all the advance preparation for this birth, things did not immediately go quite as planned. So, if you're thinking about having a baby, I hope you can learn from my experience.   A Somewhat Chaotic Arrival at the Hospital Our story resumes as we were arriving at the hospital while contractions were in full swing. Despite some confusion getting in and a brief scare when my water broke full of meconium, I found myself ready to start pushing within minutes. Nearly an hour later, I was totally exhausted. But Vera had still not arrived. Remembering some positioning strategies I had studied, I moved into some different positions. I believe that this helped open things up and made it easier and quicker for Vera to arrive. At one point while pushing, I finally felt Vera's head come out. A moment later and she was all the way out.   Reflections on a Natural Birth Over the following days and weeks, I was still in a decent amount of pain. Even given that, I feel very strongly that avoiding medication helped me bond better with my child, and get breast-feeding established, and I'm very glad I did it that way. Perhaps more than anything else, this experience taught me how to find a balance between trusting my own intuition and knowing when to ask for help. While I felt as prepared as I could be for this birth, I know that I could not have done it all on my own. How did you prepare for birth? How did the preparation help you and what came as a surprise? Leave a comment on the episode page!   In This Episode A chaotic arrival at the hospital [3:45] Finding the right position to push [12:15] Putting my research into action and advocating for what I needed to do [20:00] Vera finally arrives [29:20] Reflections on an unmedicated birth experience [35:15]   Quotes “You can do as much preparation as possible and you can't be fully prepared for what's going to happen.” [2:45] “There was such a big difference between the pushing on my back versus the pushing on my knees. It was like night and day.” [27:19] “There's a balance in my life that I need to learn how to hit between knowing what's right and doing what I think is right and following my intuition and also letting people help me.” [38:06]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the Nutrition Business Accelerator waitlist! Pain-Free Birth The Naked Doula Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I'm back from maternity leave and I sure have a story to tell you all! To help tell you about it, I've brought on my husband Josh. We want to share the story of our child's birth and what we learned from its challenges. Throughout the birth experience, Josh and I discovered a lot about ourselves and our relationship.    Preparation and Planning in Action No matter how much I prepared and read up on labor, I found that nothing could fully prepare me for the experience itself. It was my goal to have a natural birth. So when contractions started, I did all I could to have it go as smoothly as I could. I discuss some of the relaxation techniques I tried as well as some interesting and natural methods for moving the process along until Vera could be born. As someone who likes to be in control, this whole process was an exercise in recognizing what I could and couldn't do.   Making Some Questionable Choices One thing we learned through this experience is that you can make questionable decisions during labor. In fact, I gave Josh permission to head out to a softball game while I was waiting through the contractions. It may have seemed okay at the time, but in retrospect, it was probably not the right thing to do. This whole experience taught us a lot about best-laid plans, what happens when it's time to put them into action, and proper communication during stressful situations. Josh and I hope you enjoy this episode and tune in again next week to hear its conclusion! How does your birth story compare? Leave a comment on the episode page!   In This Episode What happened when the contractions began [3:00] Managing my mindset during the birth process [12:00] When communication between partners is put to the test [19:45] Preparing for the ride to the hospital [33:30]   Quotes “Labor is a very energy-intensive experience, but the recommendation not to eat is questionable as far as if it's actually beneficial for women, especially if you're not going in for a c-section.” [7:12] “I was thinking that this could literally be day one of three of having this experience. From a mindset experience, I was mentally preparing myself to go a really long time and manage it as best I could.” [15:17] “If you've had a baby maybe you know what this feels like. If you haven't, I don't know if you can even imagine it.” [34:45]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the Nutrition Business Accelerator™  waitlist! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

For all you entrepreneurs, I'm sure you want to grow your business if it means being better able to help people. This is particularly true for coaches. That's why I'm talking to someone today about how to improve your coaching skills in order to help your business grow.   About Amber Brueseke Amber Brueseke is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 5,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable. Amber also created a Transformational Fitness Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problems. Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family.   Hard Clients are Better Than Easy Ones Not one to shy away from a challenge, Amber enjoys seeking out clients who struggle to get results. This is the result of trying out numerous coaching styles and working with many different clients over the years. Now, she finds further satisfaction in helping other coaches learn how to dig deep with their clients rather than just dismissing them when they fail to achieve. While working this way takes more effort than simply working with easy clients, Amber sees it as an essential part of her success. It has forced her to become a more involved and informed coach, something that people seek out.   Helping Clients Help Themselves Perhaps one of the more frustrating parts of coaching is seeing clients repeatedly sabotage their own progress. Amber explains how she approaches this by starting with the root of the problem. Instead of addressing the symptom, she helps clients examine their beliefs, some of which may be standing between them and their goals. Interestingly, Amber finds this process is easier in group settings. This may be because it is easier to see things in other people than in yourself. Once you recognize something familiar in others, it is relatively simple to apply it to your own experience.  Group coaching can seem daunting. However, Amber sees a lot of value in it. To that end, she shares some practical advice on how to coach a group of people effectively. This includes embedding coaching within teaching, seeking out similar clients, and truly understanding who your ideal client is. Who is your ideal coaching client? Leave a comment on the episode page!   In This Episode Why working with difficult clients can be good business [11:05] Helping clients avoid self-sabotage by getting to the root causes of their beliefs [20:40] Managing group calls and sessions so they stay organized and effective [36:00] Why developing your skills as a coach is more important than marketing [46:40] What is the coach's responsibility for their clients' results [51:40]   Quotes “Being able to see people go through a transformation never gets boring.” [10:59] “We, as professionals, have to be able to give good solid scientifically-based recommendations and be able to back it up by helping clients overcome the mental blocks that prevent them from accepting that scientific information and using it in their own journey.”[18:11] “The reason my program took off was not because I was a great marketer. It was because I was a great coach.” [47:17] “Allow clients to have their individual definition of success. It doesn't have to be your definition of success.” [1:02:06]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Amber Brueske online Follow Amber on Facebook | Instagram Sign up for Amber's Coaching Program Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Few people discuss what happens to your hormones after menopause. In fact, there seems to be a lot of secrecy among women in this stage of life about their hormonal health. That's why I'm so excited to have Maria Claps with me today to shed light on this important topic.   About Maria Claps Maria Claps is a certified health coach, Functional Diagnostic Nutrition practitioner, and mom to four grown boys. After receiving inadequate healthcare that did nothing to address her perimenopause problems, Maria enrolled in the Institute for Integrative Nutrition (IIN) in order to help herself. After that, Maria pursued several hormone-centric trainings including Dr. Sara Gottfried's practitioner hormone training program, and the Functional Diagnostic Nutrition program, and she also has been mentored by hormone scholar and scientist Dr. Lindsey Berkson. Maria helps women all over the world as a perimenopause and menopause mentor. She is a DUTCH hormone test expert. She also teaches practitioners how to help midlife women thrive in a mentorship program called Midlife Hormone Mastery. When she's not working with clients, Maria can be found trekking through Italy, at farmers' markets locally, or in the kitchen creating recipes.   Hormonal Changes Don't Mean the End of Your Lifestyle Throughout this conversation, Maria shares how her experience sent her on a quest to better understand the signs and symptoms of perimenopause. Insomnia, weight gain, and unstable moods led her to solutions that few others in the health field were discussing.  Over the years, Maria discovered the truth that lies behind many common menopause myths. In reality, you don't have to accept all the changes. Maria explains that hormonal changes are not necessarily the same thing as aging. By recognizing that the way you feel now is a symptom, not the root of the problem, you can take informed actions. Much of the way people think of menopause is very negative. Maria explains how cultural expectations of older women derive from a false narrative. Sadly, this has led to a culture of silence around the topic. Maria works to help women open up about their experiences. When this happens, women can take action and regain control over their lives.   Understanding Your Hormones Before, During, and After Menopause Maria stresses that living a healthy lifestyle will help ease your transition to perimenopause, menopause, and beyond. Diet and nutrition, as well as exercise, go a long way. That being said, there is no guarantee that it will still go smoothly. Many of Maria's clients do this and still struggle.  It can be scary to experience these changes in your body. There is a sense of loss of control when you don't fully understand how these changes affect you. That's why Maria stresses the role of education. When you understand your body well, you know what is normal, what isn't, and what you can do about it.  Hormone testing, particularly the DUTCH Test, is a major tool Maria employs. It gives a complete picture of what the hormones are doing and how they are changing. Maria has seen the value of these tests to highlight potential problems and establish healthy regimens for her clients. What can you start doing today to prepare for menopause? Let me know in the comments on the episode page!   In This Episode How to recognize the signs of perimenopause [8:30] Common myths about menopause [11:45] Changing the cultural narrative of aging and menopause [16:40] What to expect from an optimal menopause experience [21:45] The connection between the premenopausal experience and menopause itself [27:35] The critical link between mindset and menopause [33:15] The value of comprehensive hormone testing for post-menopausal women [36:45] Practical tips you can start using today to reduce menopause symptoms [48:50]   Quotes “As far as becoming this overweight asexual woman who isolates herself and can't contribute to the world anymore, that's completely false.” [12:39] “You are going to have some changes. Your body is going to change. Things are going to change, but it's really manageable.” [21:05] “These things are quite fixable. I've seen so many before and afters. It's amazing how it can be fixed with a degree of lifestyle medicine.” [43:20]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Maria Claps online Follow Maria on Instagram DUTCH Test  Institute for Integrative Nutrition (IIN) Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I know you must like podcasts. You listen to this one, anyway. But having your own podcast can be a helpful tool for starting and growing your business. In today's episode, I chat with a friend of mine who has used podcasting successfully to take her business to new heights.   About Nicole Begley Nicole Begley, M.Photog.Cr., CPP, is a zoological animal trainer turned pet photographer and educator. She created Hair of the Dog in 2012 to empower pet photographers to turn their dreams into reality by helping them improve their craft and grow their pet photography business. Nicole has authored a book Pet and Equine Photography for Everyone, available on Amazon. She established Nicole Begley Photography in Pittsburgh, PA in 2010 but now serves the market of Charlotte, NC. Nicole shares her home with her husband, two tiny humans, and her Puerto Rican rescue dog Zoey. Oh yes, she is also Chief of Staff to Emma the cat. She is the creator of the #selfiedog series, a travel addict, and a chocolate martini connoisseur.   Putting in Place Systems for Success If you decide to start a podcast, having a process in place is crucial. Sure, you can do all the production and post-production work yourself, but that's going to be time-consuming. Nicole and I discuss our processes for making episodes every week in ways that don't take over our lives.  This can involve having someone in your own business work on post-production or farming it out to an outside person or group. While this will cost some money, it will allow you to spend your time and energy where your business needs you the most.   Getting Great Content for Your Podcast But it's not enough to just have a podcast; you need great content for it too. We discuss how to connect with people in your community and beyond to interview. Nicole recommends using your network to find interesting people who can add value to your show. Being on other people's podcasts can help you too. It will make you more comfortable in front of a microphone. Also, being a guest elsewhere will expand your reach. It's a perfect way to find new clients and listeners for your own show. Throughout the process of starting and running a podcast, Nicole wants you to keep your intentions in mind. Ask yourself what your goals are with your podcast and how you want to spend your time with it. If you keep that in the forefront of your mind, your podcast will be on track to help your business grow. Have you thought about starting a podcast? What do you need to do to get started? Leave a comment on the episode page!   In This Episode Having a process to make podcasting easier [9:00] Learning to become a podcaster [19:30] Finding the right people and content for your episodes [28:00] Sounding true and authentic with your voice [39:30] The most important question for beginning podcasters [49:50]   Quotes “One of the best ways to leverage podcasting as a lead generator in your business is to get in front of other people's audiences.” [36:10] “Personally, we sometimes feel like our story is not all that exciting. But it is for somebody else. There can be so many great lessons for them.” [38:00] “The biggest thing to get started is to ask yourself what your intention is with your podcast and how to utilize it as a tool in your business so your time spent on it is beneficial.” [52:00]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Nicole Begley online Follow Nicole on Facebook | Twitter | YouTube Hair of the Dog Pet and Equine Photography for Everyone Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

There's more to selling a best-selling, profitable course than creating what you think your audience wants to learn. The reality is that you need to speak to your audience to find out exactly what they want to learn from you. I'm joined by Josh Coats to talk about selling more courses by speaking directly to your ideal clients, creating courses they want, and personalizing your sales process.   About Josh Coats Two-time #1 Best Selling Author, Top 50 podcast host, and founder of Push Coach Certification School for life coaches. Josh has trained over 40k in his online training and specializes in mindset, leadership, and strategy. As a student of mindset and founder of a life coach school, Josh will help you to dig into the beliefs that are holding you back in your sales and leadership.   Create a Course Your Audience Wants Josh Coats joins me to talk about the process of course creation. Making a best-selling, profitable course is more than simply creating what you think your audience wants – you need to find out what your audience wants to learn, first. Josh explains when you need to actually have your course content created. It might surprise you to learn it's not when you launch your course! It's always important to ask for feedback from your ideal clients and tailor your course to suit their needs best. We both understand that having sales conversations with potential clients might not appeal to you, but they're a vital part of your sales process. Josh gives some great tips for how to have these conversations and why you might not want to automate your entire sales process.   Social Media and Automation vs a Personalized Sales Approach Social media has a reputation for being a vital part of a business's marketing plan. But there are drawbacks to solely using social media for your marketing. Josh explains the value of building your revenue before you build your social media presence. He also adds that having a higher social media following can help your sales when you already have a best-selling product. Finally, we spend some time talking about the realities of sales. Josh breaks down the best way to find people to have sales conversations with and what type of conversations you need to have with them. Personalized sales approaches will most often give you way more sales than any automated process. Don't forget that you're a person, first, who wants to sell to other people! If you're thinking about creating a course, Josh Coats encourages you to message 5-10 people that you're already closely connected. Tell them you're thinking about putting together a program and want input from people that you respect the most. Ask them if they would be willing to tell you what they want to learn from you and what results they want to get from a program. Let me know about your results in the comments on the episode page!   In This Episode When to start building your course [11:15] Why the best quality product comes out after speaking with your ideal clients [14:00] How to start having sales conversations with potential new customers [22:45] How to figure out what your clients actually want when they ask for something [33:00] The reality of Instagram as a marketing platform [35:00] How a social media following can help build your credibility when you're trying to sell other products [39:00] Why you need to build your revenue before you build your social media following [40:00] How to find people to have sales conversations with [42:14] Make an ad using your best-performing pic and a quote - on ig - then message people who like the post offering something free. Follow up on the free stuff. Have you heard of my signature program?  The reality of one-to-one sales [51:00] The importance of sales calls [54:00]   Quotes “You don't know the perspective of your clients until you start having some conversations. Whether that's in the DMs, emails, or putting out podcasts – you don't know what people do and don't respond to until you put something out there. You have to get started first.” [12:08] “It's kind of like taking what people say that they want and churning it into something that sounds more like a whole program.” [26:23] “It's true to me but I needed [my ideal client's] help to figure out what the best program would be. I have 3-4 things that I would really like to teach you and 700-800 things that I also do that I sometimes forget to tell people about because I do them automatically.”  [29:39] “If you come with curiosity, people don't feel like you're trying to box them in. Versus if you do have an elevator pitch – if it sounds too scripted, people can feel that. I like to, very intentionally, sound like I don't care and like I'm just having a little conversation with you. That almost always leads to having a conversation about what I want to talk about. Be a little more polite and a little less straightforward.” [47:35] “$60,000 a month had just been sitting there, no one doing anything with it, because these were people that for whatever reason just needed somebody to say, ‘hey, I see you. Are you interested in what I have?' I think so many times because it's been done so sleazy by so many people, we think one-to-one sales is sleazy. The reality is, for most people listening to this podcast, that if you don't have as much money to spend on ads, if you don't have these scaling things, you can't just skip the day-to-day work.”  [50:48]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get Free Training on Practice Better Free Course Creation Workshop Find Josh Coats Online Find Josh Coats on Instagram | Facebook Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Intuitive eating is a hot concept in the health and wellness industries right now. The health at any size communities are warring against diet culture, but the question we have is - is intuitive eating possible for Christian women? Char-Lee Cassel, who is a Christian dietitian, joins me to discuss this.   About Char-Lee Cassel Char-Lee Cassel is a registered dietitian and an Intuitive Eating Coach for Christian Women who are sick of struggling with body image and want to gain confidence with their food and exercise decisions. She has developed a positive body image and a healthy relationship with food and exercise through studying God's word and implementing the principles of Intuitive Eating in her own life. Obsessed with: Jesus, coffee, donuts, outdoor adventures, and motherhood.   Aligning How You Eat With Your Spiritual Purpose Char-Lee and I agree that without the Word, intuitive eating, and eating for health in general, falls flat. God gives us purpose. By treating our bodies with respect, we are honoring them the way God intended. While some people in the wellness industry might think that intuitive eating is not the best way to eat, Char-Lee explains why it's actually aligned with Christian values. She encourages us to listen to the needs of our bodies and to fill them with healthy foods. When we eat well and treat our bodies with love and kindness, we are keeping our own temples clean and healthy.   Spiritually Fasting in a World of Diet Culture How does spiritual fasting intersect with intuitive eating? Especially given that many women approach intuitive eating from a past of disordered eating, this can be tough. But Char-Lee shares that so long as someone is far enough along in their eating disorder recovery, undertaking a spiritual fast can still be an okay thing to do. We also talk about other ways to participate in a spiritual fast that doesn't involve food. Fasting should be a regular part of your spiritual practice as the purpose is to make you more mindful of how you connect with God. Finally, Char-Lee talks about why diet culture attracts so many Christian women. Diet culture as a whole is incredibly toxic and takes us away from our relationship with God. This is another reason why she advocates in favor of intuitive eating as it's more in line with Christian values. Have you participated in a spiritual fast before? How can you align your eating habits with your Christian values? Let me know in the comments on the episode page!   In This Episode How intuitive eating rules fall flat without the Word [9:30] Why intuitive eating is aligned with Christian values [14:25] Where spiritual fasting intersects with intuitive eating [21:45] Why you're not in control of the outcome of the way you eat [37:17]   Quotes “Being attuned to the Holy Spirit is a huge part of being attuned to your body and being able to make decisions that honor your tastebuds, your preferences, and also your physical health.” [11:15] “I think that fasting is really important. But I don't think that it has to be food. I think it can be food, though, even if you are an intuitive eater.” [24:44] “We try not to deny our hunger. We try to honor our hunger. I believe that God gave us hunger signals for a reason, he wants us to fuel ourselves to be able to do his work. But spiritual fasting is a biblical principle. It's something that we're called to do. I think if your heart is right and you're removed from diet culture, I don't see that there's anything wrong with that as an intuitive eater.” [36:39]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Char-Lee Cassel online Follow Char-Lee on Facebook | Instagram | Twitter | Pinterest Intuitive Eating For Christian Women Podcast Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

If you've ever struggled in your life - and who hasn't? - this episode is for you. Today I have a special guest who explains how to create success regardless of your circumstances. By the end of this chat, you'll be ready to achieve success faster than you ever thought possible.   About Brad Bizjack Brad Bizjack is a personal development expert, mindset strategist, coach, inspirational speaker, and podcast host with over nine years of coaching experience. His mission is to help people maximize their life, master their mindsets, and elevate their relationships and career to the next level and beyond! Brad is happily married to his beautiful wife, Janiece. They live in the Lakeview neighborhood of Chicago and have a baby girl named Lillian and a dog named Oliver.   What appreciation really is In this episode, Brad explains how learning to appreciate what he has allowed him to find the success he had been seeking. This is rooted in the recognition that good things happen when you see life as happening for you rather than to you. We recognize that our circumstances, no matter how negative they may seem, can be gifts. This mindset shift makes it easier to see hidden opportunities and solve problems. Brad reminds us that no life is problem-free. What we want are high-quality problems that come with success.   What happens when we reframe our beliefs Brad wants us to reexamine our beliefs. He explains how what we believe often leads to its inevitability. For instance, believing that money is hard to make will naturally lead you to take less action to earn more. However, a new story about money abundance would change the actions you take and lead to new results.  Brad has some suggestions to help reframe how we think. Start with a goal you're excited about. Think about what achieving this goal would do for you. If it's inspirational for you, then you'll be motivated to see it through despite the problems that may arise. This, combined with an objective understanding of what your actual circumstances are, will prepare you to achieve anything. What does appreciation mean to you? Leave a comment on the episode page!   In This Episode Learning that appreciation is the antidote to limiting beliefs [4:00] Why it's a good thing to have problems in your life [13:00] What happens when we change the meaning of negative events [21:40] Steps to reframe how we think about negativity and goals [30:40]   Quotes “If we want our life to change, we have to focus more on how we're feeling on the inside if we're feeling alive or not. And one of the greatest emotions of all is appreciation.” [12:00] “Problems are the gifts that we grow from. Without problems, we don't have a life.” [13:52] “Your goals should be unrealistic, scary, and something that makes your heart beat a little bit faster.” [34:40]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Brad Bizjack online Follow Brad on Facebook | Instagram | YouTube Take Brad's Free Success Archetype Quiz! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Everyone procrastinates in one way or another. It's something that I've dealt with in the past and the present. One thing I know is that procrastination can really derail your progress if you don't have an effective way to handle it. That's why I'm excited to have someone on today who gets people out of their ruts and into meaningful action.   About Laura Naiser Laura Naiser is a mindset coach. She leverages cutting-edge coaching concepts and timeless biblical principles to help entrepreneurs break free from their mental and emotional roadblocks so they can create more income, impact, and freedom. Laura is certified through The Life Coach School and has more than twenty years of experience teaching and leading in both church and business settings. She and her husband Matt live on a ranch outside of Austin, Texas.   The Emotional Source of Procrastination For entrepreneurs, procrastination can be a serious issue. We don't have anyone else holding us accountable to the work. I love being my own boss, but it means that I also need to be my own supervisor.  Laura explains how she thinks the root of procrastination often comes from an avoidance of negative emotions. We often know what we want or need to do, but feelings such as confusion, doubt, or overwhelm derail us. Laura describes how we can process these feelings instead of simply reacting to them. It's important to do all this self-compassion. Otherwise, shame will just make it worse. Developing skills to process negative emotions will help you move forward in a positive and supportive way.   Seeing Value in Failure Laura talks about how we should not only expect obstacles but welcome them. Putting yourself in this mindset opens you up to learning and possibilities. We are always growing as long as we are open to possibilities. Cultivating positive and compassionate relationships with yourself means you'll be prepared for challenges. The possibility of failure won't even seem that bad because you won't take it personally. As a result, you won't want to procrastinate and can launch yourself into new things. So if you find yourself procrastinating, Laura wants you to approach it with a mixture of grace and truth. Be curious about why you feel this way and think about what you can do differently. How does procrastination impact you and your business? Leave a comment on the episode page!   In This Episode How Laura became a certified life coach [4:45] The root driver of entrepreneurial procrastination [10:00] The important difference between excellence and perfectionism [19:20] Seeing the potential for progress and the possibility of failure [30:20] The dangers of comparison [48:30] Tips for getting out of the procrastination trap [54:10]   Quotes “You can either manage your mind and emotions or your mind and emotions will manage you.” [10:57] “Tell yourself the story you want to live in. Whatever story you're telling yourself is going to create your experience of that circumstance.” [26:10] “As entrepreneurs, we have to experiment and we have to be willing to risk failure. Otherwise, we just hide and play really small.” [31:13]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Laura Naiser online Follow Laura on Instagram | Facebook Laura's Courses Get a Free Procrastination Audit Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Irregular periods are a common occurrence in women around the world. If you've been given a PCOS or Hypothalamic Amenorrhea diagnosis, or think you might have one of those conditions, there are similarities and differences you need to know. I'm joined by Dr. Lara Briden to bust all those PCOS myths that are holding you back from lasting hormonal health.   About Dr. Lara Briden Dr. Lara Briden is a naturopathic doctor and the world-famous period revolutionary—she's leading the change to better periods for all women. Informed by a strong science background and more than twenty years with patients, Dr. Lara is a passionate communicator about women's health and alternatives to hormonal birth control. Her book Period Repair Manual is a manifesto of natural treatment for better hormones and better periods and provides practical solutions using nutrition, supplements, and natural hormones. Now in its second edition, the book has been an underground sensation and has changed the lives of tens of thousands of women. Dr. Lara has helped thousands of women find relief for period problems such as PCOS, PMS, endometriosis, and perimenopause.   Why Women Are Not Small Men and What That Means for Hormonal Health A phrase that Dr. Lara has coined is “women are not small men.” She starts this conversation by explaining what she means by this and how understanding this can help further our perception and knowledge of female health. We discuss Polycystic Ovarian Syndrome (PCOS) and Hypothalamic Amenorrhea (HA), including the key differences between them. While both have irregular or missing menstrual cycles as a key symptom, they are very different conditions. This is why you should rule out whether you actually have HA before you start down the lengthy process of a PCOS diagnosis.   Diagnosing PCOS and Treating It A common way to diagnose PCOS is by ultrasound. While there's nothing inherently wrong with an ultrasound, this is actually not an effective way to diagnose PCOS. An ultrasound can alert your doctor to cysts present in your ovaries, but this doesn't necessarily mean you have PCOS, despite the name of this syndrome. Dr. Lara explains her preferred lab tests for a correct diagnosis. She recommends speaking with your doctor and request getting tested at two points during your menstrual cycle for the most accurate diagnosis. There are also at-home tests you can order and supplements that can help to regulate your cycle. Dr. Lara talks about what the different states of PCOS are and how the symptoms and causes of each differ. By far the most common state is through insulin resistance but there are other ways your body can develop this disorder. Finally, we talk about how you can treat certain symptoms of PCOS or HA without having an official diagnosis. Whether by diet, nutrition, and exercise, supplements, or other ways, there might be something you can do to reclaim your menstrual cycle. How might PCOS symptoms be showing up for you? Let me know in the comments on the episode page!   In This Episode How Dr. Lara became a leading expert in women's hormonal health [5:45] Why Dr. Lara says that “women are not small men” [9:10] The key differences between PCOS and Hypothalamic Amenorrhea [13:40] Why you should rule HA out before a PCOS diagnosis [20:50] The problems with an ultrasound for PCOS diagnosis [23:30] Relevant labs for a PCOS diagnosis [31:00] Why you should get tested twice during your menstrual cycle [39:00]  The different states of PCOS and how to know you're dealing with them [51:05]   Quotes “We seem to have this idea that female hormones are somehow a liability to health -- that they're something to be controlled. Of course, that's so far from being true.” [11:50] “A lot of experts are calling for the ultrasound for Polycystic Ovary finding to be dumped, really, because it's just not helpful.” (26:47) “You can always reverse out of PCOS. It's reversible. That's the symptom picture. Maybe not the genetic tendency, but the symptom picture is.” (48:39) “A lot of times the best approach to PCOS is still going to improve insulin sensitivity, it's going to reduce inflammation, it's going to help you detox from any birth control hormones.” (1:00:59)   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Dr. Lara Briden Online Follow Dr. Lara Briden on Instagram | Facebook | Twitter The Period Repair Manual by Lara Briden MD Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Is the money you earn being used effectively to truly build wealth? As entrepreneurs, we have a unique opportunity available to us when it comes to our money -- both making it and using it to grow. Today's guest shares insight and advice on how to make your money work best for you.   About Mel Abraham Mel is a CPA by education but an entrepreneur by exhilaration. He's the author of the #1 Bestseller, The Entrepreneur's Solution: The Modern Millionaire's Path to More Profit, Fans & Freedom. He's the founder of Thoughtpreneur(™️) Academy & Business Breakthrough Academy where he helps entrepreneurs bring their businesses to the world and build the lifestyle that they want. After finding a cancerous tumor in his bladder larger than a baseball in June 2019 and successfully conquering it within 18 months, Mel began to openly teach his The Affluence Blueprint(™️) because his cancer journey spotlighted the immediate and urgent need for entrepreneurs to find “financial liberation” and peace of mind. This is the very process and system he's used to build his business and more importantly his wealth through business that allowed him to completely shut things down to focus on what's important. Most entrepreneurs are building a financial house of cards and don't even realize it… and traditional financial advice will not work for them.   Creating Multiple Income Streams In this episode, Mel explains the importance of having diverse streams of income. As entrepreneurs, we tend to be open to opportunities. Mel wants us to look for ways to diversify income in order to manage risk and better prepare for the long term. We can do this by looking for all the places where we can add value in our businesses. Thinking creatively beyond traditional business models will open us up to the infinite opportunities available to do so.   Preparing for the Unpredictable Another important part of being a successful entrepreneur is building a business that can run without you. Life is unpredictable. For Mel, a cancer diagnosis forced him into an unplanned hiatus. It was the systems in his business that allowed him to focus on his health during this time. However, you can't wait until a crisis occurs to prepare for it. Mel explains why setting up your business and income streams early will help you weather the storms that life throws at you. It's never too early to start planning and preparing. You can even work on this outside your business. Mel shares his knowledge and insights on how and why to start investing right away to build financial freedom that goes beyond what you do for your business. How can you start investing in your future right now? Leave a comment on the episode page!   In This Episode How Mel became a money expert for entrepreneurs [5:00] The security that comes with having multiple income streams [9:30] How a diversity of income streams helps prepare you for the unexpected [19:15] The important distinction between spending and investing [32:00] How to build a money machine outside your business [43:15]   Quotes “We don't want to talk about money. It's taboo. So we don't talk about money and when we don't talk about it, how do we get better at it?” [7:22] “When we create multiple income streams inside the business, now the business is more stable, your financial future is more stable, and you have a bit more comfort.” [17:38] “Make your financial future a priority and build it into your plan each day.” [31:39] “Your current financial situation -- good, bad, or ugly -- is the result of your behaviors, decisions, and habits.” [48:07]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Mel Abraham online Follow Mel on YouTube | Instagram The Money Workshop The Affluent Entrepreneur Show The Entrepreneur's Solution Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I wish it wasn't true, but too often the burden of parenting falls more heavily on the mother. This is just one of the things that make it harder for women to be successful CEOs. Yet, it's certainly not impossible! Today's guest is here to inspire you to find the balance between parenting and running your business so you can thrive in both.   About Nicole Culver Nicole helps expert coaches create evergreen weekly sales, without fancy funnels, expensive ads, or large audiences. She has worked in the online space for the past 10+ years and has figured out exactly what it takes to really build a business with a full-time income, in part-time hours. Nicole believes in building a business that excites and energizes you and gives you the spark you've been missing. She is a marketing expert, trauma coach, certified Master NLP trainer, Hypnotist, Life Coach, EFT Practitioner, and Breathwork Facilitator with a Master's in Education.   Reexamining Different Seasons to Find Balance With the many competing interests in our lives, striking a healthy balance is essential. Nicole explains how splitting your attention between the needs of your business and those of your family can be sustainably achieved.  Nicole says that this balance is best achieved when we recognize that there will be times to focus on business and times to focus on family. The key is recognizing these times and accepting the place you're in.  To recognize if this is the right season for something new, whether in life or in business, Nicole wants you to truly examine your values and priorities. Be sure that whatever it is you want to do aligns with these.   Doing Less to Allow More to Get Done Balance might mean working and earning less. Being open to scaling allows you to actually see the possibilities in your business. You might be surprised at how well it does once you step back. The key for Nicole comes when she releases her expectations. Somewhat counter-intuitively, she has found that stepping back from her business even opens it up to more opportunities. It can show you where you can scale it up without further time commitments and let you know how much you actually need to do to make it successful. How can you simplify what you do in your business to find a better work-life balance? Leave a comment on the episode page!   In This Episode How Nicole went from teaching to coaching [5:55] Finding a balance between the different interests in our lives [16:20] What can happen when you hustle less in your business [26:00] Why good communication between partners is essential  [29:40] Prioritizing the tasks in your business for optimal growth [35:50]   Quotes “If you want to grow your business, you also have to understand that just like there are seasons of the year,  there are seasons of life and there are seasons of your business.” [18:05] “Why do we need to do so much?... You must do less. And if you make a little bit less, so what?” [23:50] “Your partner is not a mind-reader. They have no idea what you're going through and what you need. It's up to you to advocate for yourself as a mother, as a partner, and as a business owner.” [32:55]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Nicole Culver online Follow Nicole on Instagram | TikTok | YouTube The Shift Show Podcast 3 Steps to $10k a Month in Evergreen Sales Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Intuitive eating, ditching diets, tracking your food… the nutrition world can feel so controversial these days. But it doesn't have to be! I'm joined by Emily Field RD, who is an expert in all things macronutrients, to talk about how eating your macros can completely change your approach to food and nutrition for the better.   About Emily Field, RD Emily Field is a dietitian who teaches women to eat a balanced diet using a macros approach. This lets women break up with nonsense food rules and ditch depriving diets for good while still working towards their goals.   What Macronutrients Can Do For You First, Emily explains what macronutrients are and what role they have in your body. She describes how understanding macros help you determine how much fat, protein, and carbohydrates you need to eat for your unique body every day. Emily believes that when you're focusing primarily on your macronutrients, you have more control over the food you're eating. Eating your macros means that pizza and chocolate are no longer off the menu, so long as they fit in your daily ranges. This approach to flexible dieting actually gives you more food freedom than other forms of dieting. Many of the women Emily works with fall into an “all-or-nothing” approach when it comes to dieting. However, you don't have to be eating your macros perfectly in order to make good progress towards your goals. In fact, Emily says that when you first start eating your macros, you're probably not going to hit them at all – and that's actually not a problem.   Finding Success Without the Scale Emily helps her clients understand how to set goals that aren't dependent on the scale. Rather than only being about a number, success can be how you're feeling, how your body moves, how your health conditions have improved, and how your body looks or fits into clothes. And as great as macro-counting can be, there are some people who shouldn't focus on a macronutrient approach to eating. Whether you are recovering from an eating disorder or you have an underlying health condition that needs more specific dietetic advice, this approach isn't for everyone. However, it can still make a meaningful difference for many of us! Are you ready to ditch arbitrary diets and learn more about eating to meet your macros? Do you have any other questions about macronutrients? Let me know in the comments on the episode page!   In This Episode How understanding macronutrients help you know how much fat, protein, and carbohydrates are right for you [11:50] How flexible dieting can help you lead to more food freedom and eating intuitively for your needs [20:12] How eating to your macros can give you more confidence in what you're eating [24:45] Why you don't have to panic if you're not eating your macros perfectly [27:25] How you can measure success beyond the scale [31:00] Who shouldn't track their macros and why [37:30] Why you should limit the number of nutrition guidelines you're trying to follow [44:50]   Quotes “My practice is built on the fact that I want to teach people the skill of tracking macros. It is a skill. It's not a diet, it's not a program. It is a skill that you learn so that you can be in the power position to influence your body the way that you want.” (17:42) “You will find out very quickly if you're tracking macros that you cannot fit pizza and Pop-Tarts and ice cream and all this stuff into your diet 100% of the time, but the fact that you can make friends with those foods and work them in when you want to is really powerful for a lot of people.” (27:06) “This is a tool to help you learn how much you need to eat to support your body, not a weight loss mechanism. If we can just shift that and move away from the end goal being the only reason you want to track macros, a lot of times that can remove the pressure that tracking macros is not going to work for you.” (30:42)   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Emily Field RD Online Follow Emily Field RD on Instagram | Facebook | Pinterest Get Your FREE DIY Macros Guide! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Fertility is complicated and undereating is not going to help. Sure, there are countless important factors involved when it comes to preparing for pregnancy. One, which is sadly often ignored is getting enough essential nutrients and calories to support a healthy pregnancy. This episode's guest is on a mission to correct this.   About Michal Vande Kamp, RD Michal Vande Kamp is a registered dietitian who helps women with irregular and painful periods use nutrition and lifestyle strategies so they can regulate their periods and prepare for pregnancy. Unlike masking period symptoms with medication, Michal helps get to the root cause with functional health testing and provides individualized nutrition and lifestyle recommendations so that her clients can have regular, pain-free periods that do not interfere with their daily life and have a body prepared for pregnancy.   The Connection Between Lifestyle, Diet, and Fertility For many of us with our busy lifestyles, eating often takes a backseat. Combined with the myths that low-calorie diets are beneficial, many women fail to get the nutrition they need. Michal explains how this has a negative impact on hormones and fertility. By helping her clients retrain how they approach food, Michal can make eating an enjoyable, yet informed, activity. She describes it as a combination of lifestyle evaluation, blood sugar balance, and functional lab testing.   Fueling for Fertility When we fail to maintain a balanced and nutritious diet, we put our bodies in a state of stress. The blood sugar dysregulation and cortisol increase that results will impact ovulation. Consequently, if you don't fuel your body appropriately, your body won't feel safe, and ovulation will be impacted. While early intervention is best, it's never too late to get back on track. Michal describes how she helps her clients track their hormones and cycles so that they can make educated decisions about their diet and fertility. What challenges have you experienced getting the right nutrition before pregnancy? Leave a comment on the episode page!   In This Episode How Michal came to specialize in helping women with period and fertility issues [4:45] Why so many women have trouble eating enough [7:40] What type of fertility issues arise when we are undernourished [15:40] Improving hormone health and fertility with a whole-person approach [29:10] Why you may want to avoid some “healthy foods” [40:00]   Quotes “It doesn't have to be perfectly pretty. It just has to be nutritious and something that you can have on hand that is easy for you to eat and be able to prepare.”[15:04] “You want your body to feel safe and you want ovulation to happen because if it's not happening and hormones are being impacted, then we are not going to be able to get pregnant.” [16:51] “If you're having symptoms or not feeling good, don't ignore it!” [51:31]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Michal Vande Kamp online Follow Michal on Instagram Michal's Client Information Form Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 121: Why It's So Hard To Lose the Baby Weight with Rebekah Matznick, RD

There's a lot that expectant mothers are told that's simply not true. But that doesn't mean you need to enter pregnancy uninformed. Instead, listen to the experts out there who have the information you need to hear!  Since I'm out on maternity leave, I want to leave you with one of the most popular episodes of this show, which happens to be super relevant to any woman about to find herself in my situation.   About Lily Nichols, RDN Lily Nichols is a registered dietician and nutritionist specializing in gestational health. She's a certified diabetes educator, researcher, and author of Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily is an advocate for a more holistic approach to nutrition and her work has influenced nutritional policies around the world.   Debunking the Myths Around What to Eat While Pregnant Lily breaks down some common myths about prenatal nutrition. She's particularly concerned with how many foods women are told to avoid. For instance, pregnant women are often told to avoid eggs. Lily explains where the risks actually lie and why it's actually beneficial to eat some omelets during pregnancy. The fact of the matter is that the research is always evolving. That's why it is ultimately up to you to make your own decisions about what to eat during pregnancy. You need to weigh your own priorities concerning diet against what the advice you hear is saying. Everyone's situation is unique. That's why staying informed will help you decide what's best for you and your baby.   Getting the Right Nutrients Early On Lily explains some of the important nutrition targets for pregnant women. Optimal protein intake and the right balance of vitamins and minerals are crucial to fetal development. Yet, it's not a straightforward calculation.  In fact, good prenatal nutrition starts before conception even occurs. Lily recommends you begin optimizing your diet for at least three months before you even start trying for a baby. She also explains why you should try to have three regular menstrual cycles before trying to get pregnant.   Some Wallet-Friendly Foods to Support You and Your Baby We end our conversation with some practical considerations, namely which nutrient-dense foods to seek out to support a healthy pregnancy. This includes organ meats, canned seafood, and eggs which will help you get the nutrients you need for a healthy pregnancy without breaking the bank. Did you make changes to your diet when pregnant? What influenced those changes? Leave a comment on the episode page!   In This Episode What led Lily to make a career of researching prenatal nutrition [6:00] Common myths concerning prenatal nutrition [11:00] Why you should make your own informed decisions about what food risks you want to take during your pregnancy [20:30] How long before a pregnancy someone should start focusing on prenatal nutrition [34:50] Affordable nutrient-dense foods to support a healthy pregnancy [56:00]   Quotes “The biggest myths are the focus on what to avoid. There's this idea that you need to avoid all these foods when you're pregnant…. It's like what can't I do instead of what should I do more of. There tends to be a fear-based mentality around pregnancy.” [11:28] “It is pre-pregnancy health that has a greater impact on the trajectory of pregnancy, the risk of pregnancy complications, and so forth, than the intervention happening during pregnancy.” [40:26] “We do have data that shows that we can stack the deck in our favor. We can stack the deck in reducing the chance of pregnancy complications. By reducing the chance of pregnancy complications, you're going to reduce the chance of birth complications which is going to reduce your chance of birth trauma, which is going to reduce your chances of postpartum mental health issues.” [54:17]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Practice Better training! Find Lily Nichols, RDN Online Follow Lily Nichols, RDN on Instagram | Facebook | Pinterest | Twitter Real Food for Pregnancy Real Food for Gestational Diabetes US Wellness Meats Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 47: Nutrition for Fertility with Ayla Withee

Last week, Jen Zucconi, my business integrator, and I shared four of the most important things you can do to create a successful launch. There was so much to share that we've come back this week to explain four more crucial elements that have led to recent success for us.   Advance Planning is Essential As the day of your launch approaches, you'll have a lot on your plate. That's why we urge you to get your sales page up and ready at least a few weeks in advance. You can always make tweaks to it as needed, but by having it ready to go live before it's crunch time, you'll be able to focus on much more timely matters. With your sales page ready, you should do whatever you can to get in front of new audiences. With at least a month of lead time, you'll find it's a lot easier to sell to someone who has a number of contacts with you versus someone new.   You Can't Have too Much Promotion Next, let's start working on promotion. I know that this can be awkward for some people. Many feel that they're annoying people and promoting their launch more than they feel is necessary. But it's important not to hold back because only a small part of your audience is going to see any given piece of marketing that you put out.   Learning From Your Launch and From the Experts   Once your launch is over, it's time to take stock of it all. As soon as possible, do a debrief. Undoubtedly, you've just learned a lot about launching. Hopefully, you've taken notes. By intentionally examining the information you've gathered during your program, you'll be prepared to make your next launch even more of a success. All these lessons are things we have learned from James Wedmore's Business By Design program. Neither my business nor Jen's would be where they are without it. Longtime listeners to this podcast know how much I credit my success to James and his program. That's why I highly recommend it to any entrepreneur thinking of launching a program. So check out James' amazing online program and join before doors close on June 16! What are you most concerned about when it comes to a launch? Leave a comment on the episode page!   In This Episode Getting your sales page ready ahead of time [1:10] Spend time and money to get in front of new audiences well before the launch starts [4:40] Why you can't promote your launch too much [9:05] The importance of a post-launch debrief [14:45] What you can get out of the Business By Design program [22:10]   Quotes “Part of our three-month planning process involves getting some list-building activities going on at least a month before our launch actually kicks off.” [4:54] “With the promotion side of things, it's totally normal and expected to feel like you're talking about your stuff too much. That should actually be your goal.” [12:06] “Being able to learn from challenges and mistakes and what worked well is what's going to allow your next launch to be more successful than the one prior.” [15:54]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the BBD Waitlist! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I always knew it could be possible to make six figures in revenue with a launch. But it doesn't happen on its own. I've learned a lot of lessons, both through my past shortfalls and my recent successes. Today, my team integrator Jen Zucconi and I are discussing some of the things we've learned through experience so that your next launch can be an astounding success.   Nailing Your Offer and Preparing for Your Launch It may seem obvious, but the first thing you need to do to ensure your launch's success is to nail your offer. This comes down to having a very clear problem that you're solving for your clients. Without that, none of the other steps discussed here will work. Once you know the offer, it's time to prepare. Advance preparation will ensure a smooth launch where you're not scrambling at the last minute. Of course, you don't want to over-prepare by fixating on every possible detail. We discuss what the sweet spot is concerning preparation before your launch. Next, it's important to know your key metrics in advance. This is where some more research comes in. When you know the industry standards, what numbers you should be looking for, and how to track them, you'll understand what success actually looks like and set reasonable expectations.   Get Clear on Your Messaging Perhaps the hardest part of this whole process will be your messaging. It's also one of the most crucial. The larger your space, the more sophisticated your messaging needs to be to catch people's attention. Honing your messaging will likely take up most of your time as you prepare for your launch. But that doesn't mean you need to get it right from the start. Great messaging should be analyzed, tweaked, and changed throughout the whole process to make it successful. What have you learned as you've prepared for a launch? If you've never had one before, what would make the process more exciting? Leave a comment on the episode page!   In This Episode What it really means to nail your offer [4:20] How advanced preparation will lead to future success [11:50] Understanding which metrics matter and which don't [20:50] Why your launch hinges on your messaging [27:35]   Quotes “Clarity is something that has to be there for you to be able to sell it in a more effective way.” [11:15] “Remember that your first launch will not be your last. It won't be the same results as what's to come. Everything is a learning process.” [18:59] “The messaging piece takes the most mental work of the entire launch…. It can really end up making or breaking the success of a launch.” [31:07]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the BBD Waitlist! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 70: What I Learned From My Biggest Business Failure

It's too easy for business owners to get caught up in trying to do everything perfectly. But perfectionism is not going to give us the best results and striving for it is not sustainable. Today's guest explains how you can reframe how you run your business for the long haul by embracing moderation.   About Jill Coleman Back in 2010, Jill Coleman started JillFit as a daily fitness and nutrition blog when she was a full-time personal trainer and group fitness instructor working 70+ hours a week. Armed with an ACSM personal training certification and a Master's degree in Nutrition, Jill got home late from the gym and stayed up all night blogging. She also slowly took on 1:1 fat loss coaching clients. Fast forward 18 months and JillFit had grown to a 6-figure online fitness brand with 5 fat loss coaches and over 100 virtual clients! After investing in her very first business coach in 2012, Jill quit all her in-person training and moved fully online. Followers and other professionals began asking how she was doing what she was doing, and as a result, Jill started sharing business tips, tools, and strategies. That same year she launched her first business mentorship, Best of You Business, and did her first 5-figure launch. Since then, JillFit has grossed over $6 million in revenue. More importantly, it has helped thousands of health, fitness, and nutrition professionals start and grow their online businesses so they can quit their 9-to-5s and create the time freedom, autonomy, and fulfilling careers they've always dreamed of.   Just Get Started, Even if Imperfectly Jill and I begin this episode by talking about what it was like when we started working in the online space a decade ago. We both agree that consistency was the key. It's important to just get started without worrying about it going perfectly.  Often, things just take time before they're any good. So start now by creating and experimenting. Just don't get caught up in trying to keep up with others in your field. To stay in this for the long run, your business needs to work for your life. If you focus too much on your business, other essential parts of your life will likely suffer. Just like fitness, it's all about moderation and balance.   Making Sustainable Decisions for the Long-Run As a business owner, it's important to remember the autonomy that you actually have. You get to make the decisions for your business. So stop comparing yourself to others. They have their own struggles and strengths and you have yours. This means that you shouldn't get too obsessed with individual details and decisions. As Jill explains, you're best served when you realize that it is the cumulation of your efforts that make the biggest difference. Ultimately, the key to longevity as an entrepreneur is realizing that you are doing it to build your ideal life. Comparing yourself to others and getting hyper-focused on certain metrics will derail you from your true goals. So remember what you're doing it all for and how it fits into the life you want. What can you get started on in your business right now, even if it's imperfect? Leave a comment on the episode page!   In This Episode How Jill entered the online fitness space and how it has changed over time [7:00] Avoiding the trap of making comparisons in the name of perfectionism [18:45] Taking a measured approach to avoid burning out [29:00]  Why success comes from a cumulation of efforts, rather than a single action [37:40] What moderation looks like for a recovering perfectionist [44:20]   Quotes “I feel like you have to relax into the process and also realize that you're probably not going to be good at it. That's going to be hard for people who are historically good at stuff.” [17:19] “It's hard to be top-notch at everything, but I do think it's possible to be pretty good at most things.” [32:12] “It's a mistake to look at every single action in your business through a granular lens. It's cumulative. No one buys because one single post knocked their socks off; it's a cumulation of everything.” [41:09] “I'm confident in what I don't have because I love what I have. When you have that level of discernment, that to me is what true confidence is. It's being okay with what you don't have.” [57:50]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the BBD Waitlist! Find Jill Coleman online Follow Jill on Instagram | Facebook | Twitter | YouTube Moderation365 Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I don't know about you, but I don't want my entire life to revolve around my business. As time goes on, I'm more and more interested in having a better quality of life by creating a balance between the work I do and my other passions.  To tell you how to achieve this balance, I'm doing something different with this episode. I'm tag-teaming with my coach, James Wedmore, to share some amazing advice about how you can make more money while working less.   About James Wedmore James Wedmore was born and raised in sunny Laguna Beach, CA and now resides and runs his business in the beautiful red rocks of Sedona, AZ. For the last 15 years, James has leveraged his expertise to help teach Digital CEOs how to build and scale their online businesses through courses and trainings like his signature program, Business By Design, other programs such as Sales Page By Design, and Nail Your Niche, as well as many other business-building trainings inside of James' abundant course library. Along with being notorious in the online space for his unrivaled online courses and content, James also facilitates Next Level, a strategic, group-coaching experience as well as his high-level Mastermind, The Performance Mastermind. When James isn't working, he can be found hiking, flipping homes for Airbnb, or off-roading through the rocky terrain of Sedona. His motto is simple: Work hard, play harder!   Free Yourself From the Time-Money Paradigm As this episode starts off, James describes the lessons he's learned since starting his business. At the heart of making more while working less is freeing yourself from what he calls “the employee mindset” where we connect earnings with time spent working.  This comes down to thinking strategically about how you earn money. Central to this is the creation of leveraged offers. These are scalable offers that do not rely on the number of people who buy them from you. Online courses, memberships, and digital products can all be these types of offers.  Once your offer is in place, an automated system to get it in front of many people should be in place. If you don't have a way for thousands of people to see it all at once, you don't have a way to make it work for you without spending lots of time on it. Both the offer and the sales process must be leveraged and scalable.   Changing the Way You Think About Time and Money In the second half of this episode, I join you to discuss my take on breaking the time-money connection and how I do it in my business. I think about doing this in two different ways. First, there's looking at the actual structure in your business that either support or breaks this connection. This is where putting those scalable processes in place will help. It also comes down to shifting your understanding that more hours at work equals more earnings. This is something I regularly work on. It's an ongoing process for sure, but something that is essential for any successful entrepreneur. What's something that you've been putting off in your business that will help you make more and/or work less? Leave a comment on the episode page!   In This Episode Freeing yourself from the employee-time paradigm [7:45] Being strategic by creating leveraged offers [16:00] Why you need premium pricing and lifetime customers [18:35] Addressing your limiting beliefs around the time-money connection [30:30] Combining premium pricing with leveraged offers as you grow your business [34:15] Freeing up your time through delegating tasks and responsibilities and repurposing content  [39:35]   Quotes “If you are an entrepreneur, you must once and for all shed the identity of the employee paradigm and step into the world of entrepreneurship.”  [9:12] “When your prices are higher for a leveraged and scalable product, you're going to make more by working less.” [20:30] “What I've found is when you are very intentional, what you will find is that when you do less, you end up making more.” [27:52]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the BBD Waitlist! Find James Wedmore Online Follow James on Facebook | Instagram | YouTube Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 33: The Mindset of a Successful Entrepreneur

Breastfeeding isn't just about feeding the baby. It's about feeding the mother too. As the person producing the milk, the mother's nutritional needs can't be ignored. For any mother-to-be, there's a lot that can be done well before the birth as well as afterward. Today's guest explains how to get a headstart on your nutrition so that you can calmly and confidently feed your newborn.   About Janai Meyer, RD Janai mentors women through their life's journey from preconception, pregnancy, postpartum, perimenopause, and menopause. While her specialty is nutrition, birthing, and lactation, Janai's work extends beyond the realm of motherhood, presenting emotionally healthy solutions to physical wellbeing in the face of diet fads and stigma-driven inaccuracies. Janai holds 25 years of experience in the field of nutrition, lactation, parenting, and wellbeing. Offers a unique opportunity for parents in Alaska to receive personalized, trained guidance as they navigate childbirth, breastfeeding, pumping, return to work, chest(bottle)feeding, and growth and feeding needs from preconception into adulthood. With her widely applauded and recognized services throughout Alaska, Janai has helped hundreds of women reconnect with their own bodies and wisdom bolstering wellness for adults and children alike. Her unbiased support, evidence-based knowledge, and trained understanding of medical options during pregnancy and birth, along with infant feeding, allows her to be the ultimate mentor for new parents' need for trustworthy guidance.   Understanding Your Amazing Anatomy for Breastfeeding In this episode, Janai describes the importance of appreciating what your anatomy is bringing to the breastfeeding relationship. From understanding the nature of your nipples to the stages of breastfeeding, knowing what to expect will help set you and your newborn up for success. Being armed with this knowledge goes a long way to reducing anxiety and frustration once the baby arrives. It will also help you understand what your newborn is trying to tell you concerning their own hunger and stress levels so that you can respond appropriately.   Why Breastfeeding is Essential Janai also shares the benefits of breastfeeding your baby. It provides essential enzymes and antibodies. In fact, the nutrition in your milk will change depending on the age and stage of development of your baby. Your baby is even communicating what they need through biofeedback with their saliva which will actually change the composition of the milk. She also describes the different stages of breastfeeding. From changing milk composition to breasts feeling full or empty, it's crucially helpful to know where you are in the process. Understanding all this will help normalize the experience as well as provide your newborn with the best nutrition you can give them. How can you prepare yourself and your baby for breastfeeding now? Leave a comment on the episode page!   In This Episode How Janai got involved in pre and post-natal nutrition [4:40] Why many new mothers don't meet their breastfeeding goals [6:40] How understanding your nipple type will better prepare you for breastfeeding [10:30] The benefits of breastfeeding, even when it is difficult [15:00] Understanding the different stages of lactation [25:00] What it means to let your baby take the lead with feeding [33:50] Understanding and responding to your baby's stress levels [45:30] Tips for partners to support mothers and newborns throughout the breastfeeding period [52:40]   Quotes “The baby brings half of the feeding relationship to the breastfeeding and we don't know what that's going to look like…. It's so individual.” [9:33] “How do newborns typically communicate hunger and fullness? We need to understand that because we need to honor that. It's part of the trust relationship with your newborn.” [35:42] “When your baby is sleeping, when they are beautifully still and quiet, the first time you hear a grunt or movement during deep sleep, that is actually early hunger signaling.” [41:33]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Join the BBD Waitlist! Find Janai Meyer, RD online Follow Janai on Facebook | Instagram | Twitter | Linkedin | YouTube Book a call with Janai Shop at Janai's online store Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Do you want to become the best and most heroic version of yourself possible? Of course, you do! Today, Michael Balchan explains how to achieve this by taking your goals and habits from theory to practice.   About Michael Balchan Michael Balchan is the Co-Creator and a Founding Partner of Heroic, a social training platform built to change the world by helping you be the best, most Heroic version of yourself. A Harvard Graduate who studied Psychology and Economics, Michael spent ten years in finance and then launched a private coaching practice working with corporate executives, elite athletes, and startup leadership teams. As President of Heroics' sister company and personal development platform Optimize Coach, he helped launch and lead the program which serves more than 5,500 people from over 95 countries. Michael regularly teaches personal growth, positive psychology, peak performance, habit creation, wellness, relationships, and leadership. Micheal has been interviewed about these topics on The Quarter-Life Comeback, Good Day DC, and more. He is a top 10% Ironman finisher and lives in Chicago with his wife and two young daughters.   Change Starts With You In this episode, Michael explains how change starts with one person at a time and the first person is you. Before you can lead others, you have to lead yourself. This begins by recognizing your emotional state, your physiological state, and understanding how you're showing up. Michael promises that, if we begin by taking personal responsibility, our impact will be that much more powerful. It will powerfully influence relationships, your business, and everyone connected to you.   For Heroes, It's All About the Process Michael wants us all to be heroes. In its truest sense, a hero is a protector motivated by love. When you're willing to express the best version of yourself and use that in service, you are heroic.  Yet, we often find something standing in the way of taking the actions we want to take. Michael wants you to remember that this doesn't mean that something is wrong with you. Rather, you may just not be designing your environment properly. With that in mind, he describes some small steps you can take right away to build an environment designed to help you succeed.  Making changes and growing will be uncomfortable. That's how you know it's working. But by not letting discomfort get you off track, you can continue making gains. Michael takes this a step further by designing systems that make it feel good to do what is actually good for us. This centers around celebrating every accomplishment no matter how trivial it may seem. What small win can you celebrate today! Leave a comment on the episode page!   In This Episode What happens when you take a long view of your journey to success [3:25] Why making change starts by recognizing your own personal situation [8:10] What it actually means to be a hero [19:20] What stands between people and taking the actions they want to [21:30] The power of celebrating all successes, no matter how small [26:00] Why your process is more important than your goals [36:30] Getting clear on what it is you really want in order to create true satisfaction [48:00]   Quotes “To see the long arc and to recognize that, if I want to be successful at this it won't take a month or a year. It's going to take three, four, five, ten, twenty years -- a long time.” [6:27] “As a business owner, your greatest asset is you; it's your consciousness.” [8:31] “We have to measure ourselves by our process, by the degree we show up to doing the things we say we're going to do, instead of the outcome.”  [38:19] “We get better when we realize that failures are opportunities to learn.” [56:58]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get Access to the 100 Leads free training! Find Michael Balchan online Follow Michael on Linkedin | Instagram | Twitter Heroic Optimize Lead Yourself First Tiny Habits Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

There's an art to effective leadership. However, we're seldom taught how to do it. As entrepreneurs, we all want to become better leaders. Whether you have a team or want to have one, it's crucial that you put important leadership methods in place as soon as possible. Today, career coach Emily Hawkins explains how.   About Emily Hawkins Emily Hawkins empowers the unemployed, unfulfilled, and unrecognized to find what they love in their life and put it in their work. Her online courses and individual career coaching will help identify the barriers that are preventing you from knowing and achieving your purpose. With over 15 years in corporate America working with budgets, processes, and people Emily can help you streamline your time, team, and career aspirations to land a new role, a promotion, or a completely new venture. Armed with a Georgia Tech MBA and a Robbins-Madanes (yes, Tony Robbins!) life coaching certification, Emily has been uncovering the potential in people for years. As a career coach and corporate leader, she has seen the most common mistakes people make over and over - many she learned through her own failures. Emily ended that vicious cycle when she took charge of her life.   Finding Success from Past Failures In this episode, Emily explains how her first-hand experiences of failure taught her how to build a successful team. She describes the importance of diversity in her workforce and the best way to onboard and gives praise.  This involved an initial amount of discomfort. It's hard to face your mistakes and consciously learn from them. Yet, by recognizing where your business needs improvement, you can see where you need to fill the gaps by creating a robust team.   Good Leadership Starts with You Although team building involves working with others, it also requires a lot of working on yourself. Emily talks about how good leaders listen more than they speak. She explains the importance of integrity, trust-building, and following through on promises. Running your team with integrity means treating its members as you would want them to treat you. Model the behavior you want to see. This demonstrates respect, which is a huge motivator when it comes to working together with others.   Communicating with Your Team in a Meaningful Way Of course, no team will function well without proper communication. Emily fosters this by regularly asking seven seemingly simple yet essential questions. This includes “What's on your mind?”, and “What else is on your mind?” Even just asking “How can I help?” will lead to richer and more authentic interactions.  When you really get to know your team members through asking questions and listening to their responses, you'll learn so much about them. You'll discover their values, what motivates them, where they're confident, and where they need support. This helps you build a team that feels seen and cared for. What does good leadership mean to you? Leave a comment on the episode page!   In This Episode How making mistakes made Emily an expert in team-building [4:15] What integrity really means for leaders [17:05] Improving communication and connection with 7 essential questions [28:15] Learning to relinquish control and let your team members take the lead [43:20]   Quotes “I thought that I wanted to work with people like me. But I'm already on the team. I don't need another me. I need somebody who's very opposite of me so that all of our gaps are filled.” [10:15] “Words are kind of empty. You can say a lot, but your actions speak louder than your words.” [21:26] “There's no point in talking about what we're going to do in three weeks when what we're doing this week matters the most. But if they know what I'm working on and I know what they're working on, then we're all on the same page.” [52:25]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get Access to the 100 Leads free training! Find Emily Hawkins online Join the Waitlist for LeaderSHIFT Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

There's nothing wrong with wanting to improve your body in some way. However, it's also important that we recognize our bodies for the amazing things that they are. Today's guest is a trainer who helps women get stronger both through physical training and by focusing on mindset.   About Ashley Lambert Ashley Lambert has been in the health and wellness industry for over 10 years and is the founder and CEO of APL Wellness. Going into college she always knew she wanted to help people and create her own business but was unclear on what that would be. While studying Biology, Ashley took a nutrition class and learned how food is one of our first lines of defense against disease. It became clear to her that many illnesses can be prevented with self-serving healthy habits and she knew spreading that message was part of her calling. Following college, Ashley worked as a Personal Trainer with all types of people from all different walks of life. She gained knowledge and experience helping people reach a wide variety of wellness goals but really had a desire to focus on women and help them navigate through all the information available to them to decipher what was best for their unique bodies and goals. APL Wellness was created because Ashley is passionate about helping women reshape their bodies. She empowers them to nourish themselves physically, mentally, and spiritually so they can build muscle, improve endurance and enhance self-esteem.   Training Beyond the Weights In this episode, Ashley talks about how she helps her clients train in order to meet their various goals. She explains why lifting weights alone won't fundamentally change your body type. In fact, she regularly reassures her clients that weight training won't necessarily make them bulkier.  Truth be told, a lot of what Ashley does involves re-educating women about what training really is all about. Many come to her with misconceptions that have been standing in their way. Once her clients are informed, they're ready to take the right action.   An Evolving Approach to Training Ashley describes how many clients first come to her focused solely on their weight. Over time, she helps them shift to looking at other relevant aspects of their lives like stress levels, self-confidence, and the other parts of physical strength.  To do this, Ashley helps her clients recognize and celebrate every accomplishment, no matter how trivial they might seem. When we can track our progress with small wins, we will notice the greater improvement that we are all capable of. How does your mindset influence your training? Leave a comment on the episode page!   In This Episode What led Ashley to the health and wellness industry [4:40] What it means to work regularly with clients as a trainer [10:55] Why weight training won't necessarily make you bulky [16:30] Addressing body image issues that stand in the way of improvement [21:15] Why a scale doesn't provide a complete picture [30:00] How group programs provide extra benefits for some people [38:30]   Quotes “You have to eat a certain way to gain that kind of muscle. You have to work out a certain way. If that's not your goal, I'm not going to train you that way. There is this misconception that lifting heavy weights will make you bulky.” [17:58] “There's women who lift and there's no one body type that comes from lifting weights. Everyone responds differently.” [20:45] “It's so important to celebrate the little things because those will add up to big things in the end.” [31:21] “Just appreciate the journey that you've been on because where you've been is only going to help you get where you want to go.” [48:51]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Ashley Lambert online Find Ashley on Instagram Tenacity 8-Week Group Coaching Program Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Too often we're told it's not possible to achieve what we know in our hearts we are capable of. Today's guest has a passion for proving the naysayers wrong. In this episode, you'll hear how to attain an “unbreakable” body through important mindset shifts.   About Kate Galliett Kate Galliett is the all-around powerhouse behind Fit For Real Life and The Unbreakable Body. Her main motivation in life is to help people build their bodies to be strong, capable, and Unbreakable so they can live life as fully, deeply, and energetically as possible. Kate earned a B.S. in Exercise Science from Valparaiso University and went on to study a variety of certifications and training, all of which helped her curate the holistic approach she takes to body care today. In addition to her work with clients in-person and on her websites, she's coached at Nerd Fitness Adult Summer Camp and has been featured in Experience Life Magazine, Livestrong.com, and a variety of other publications. She lives in the great state of Utah where she can put her Unbreakable body to use for adventures in the mountains.   What Happens When Intentions Meet Action Throughout this conversation, Kate explains why it's never too late to attain your best health. When you combine the belief in what's possible with the discipline of taking action, limits will begin to disappear. It'll take work, but when action follows intention, results happen. It's a long journey between deciding that something better is possible for you and accomplishing it. It will take hard work. Kate explains how to shift your mindset to be less rigid and open to growth. With her “Explorer's Mindset”, you'll change how you view your body and become the expert in what your body needs.   You Are The Only Expert on You More than anything, Kate wants us to trust our inner wisdom. You are unique. So is your body. Other people can certainly provide advice, but you are the only true expert on your body. Trusting yourself isn't necessarily easy. The irony is we often need to be taught how. Kate wants you to question any accepted wisdom about health. It may be true, but if you don't examine it for yourself, you won't really understand what's best for you. What is one way that you are the expert on your own body? Leave a comment on the episode page!   In This Episode What led Kate to help other people become their fittest selves [4:00] How belief and action work in tandem to help you reach your goals [8:00] Honing an explorer's mindset to better understand your body's needs [15:00] Why you are the only expert of yourself [21:00] Overcoming your initial resistance to changes and new practices [33:30]   Quotes “There's always going to be somebody telling you it's too late, you're too old, it's too hard for you. I'm here saying it's not; here are all the things you need to do to change that path for yourself.” [8:23] “Question everything…. If you don't ever examine it, how will you ever know.” [25:25] “The point of a teacher or expert is not to make you dependant on them. The point should be to help you become wiser so that you can carry on on your own with new critical thinking skills and wisdom.” [30:41] “Those little things matter. Let's go all-in on each little thing, not halfway in on the big thing.” [43:52] “The notion of ‘too old' is a myth. Act appropriately.” [45:41]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Kate Galliett online Follow Kate on Twitter | Facebook | YouTube Becoming Unbreakable by Kate Galiett Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

What's getting in the way of starting your own nutrition business? Is it fear of putting yourself out there? Is it a lack of time? Today's guest felt this way but she didn't let that stop her. If you're in need of some inspiration to start your dream business, you need to listen to today's guest's story.   About Catherine  Johnston, RD Catherine Johnston is a registered dietitian, certified personal trainer, and virtual nutrition coach. She helps adults with gut discomfort from IBS or IBD create a personalized, whole person-focused wellness plan to feel their best and create the life they want. Catherine grew up in the upstate of South Carolina enjoying fresh peach ice cream, garden-grown green beans, homemade dill pickles, and wild blackberries. She still lives there with her family of four and two pups. As a full-time working mom, Catherine understands the challenge of balancing responsibilities while still prioritizing her own health and wellness.   Sidestepping Fear to Start Your Business Throughout this episode, Catherine speaks about what changed for her and her business after having twins. One thing was that she learned to overcome certain fears. Initially, Catherine was nervous about posting publicly about her business. Pretty soon, though, she realized that being afraid of what others think of you is wasted energy. When you find yourself afraid to begin something new, Catherine wants you to think about the skills and knowledge you already have. You'll realize you are capable. Also, take a look at other people who are doing what you want to do. If they can do it, so can you.   The Importance of Niching Down One of the hardest parts when starting out is choosing a niche. We often want to offer everything to everyone. Yet, niching down will actually help your business more than being a generalist.  Catherine explains that she found all sorts of benefits once she focused on her niche. When she did so, Catherine felt more empowered than before to grow her business. It gave her permission to say no to the wrong clients, something that gave her a necessary boost of confidence.  Remember, it's impossible to be an expert on everything. If you're constantly working with clients where you don't know enough to help them, your confidence and theirs will suffer. Narrowing your focus will present you as an expert and let you work within your strengths.  Furthermore, since you won't be spending all your time trying to become an expert in everything, you'll leave yourself with more energy to take care of other responsibilities. What fears are holding you back from starting your business? How are you going to work past these? Leave a comment on the episode page!   In This Episode What led Catherine to become a nutrition entrepreneur [4:10] Why difficulties and fears are an individual matter of perspective [14:20] How to overcome your doubts and begin to take action [19:55] The benefits that come from choosing a niche [25:00] The difference between choosing to not share something and just being too nervous [36:30] How and why to confidently share an unpopular opinion [41:00] Advice for overcoming what's standing between you and starting your business [53:50]   Quotes “I still want to work. I love being an RD. I love helping people, but I don't want to fail to care for my other responsibilities that I've brought into this world now.” [9:22] “All these other dietitians are awesome and doing great. But why can't you have a little piece of that pie?” [21:50] “In our culture, we're very polarized. There needs to be just some hearing of other opinions and some open-mindedness involved.” [45:08] “Give yourself permission to not to be like everyone else and to follow a cookie-cutter plan…. Go at your pace and do what's best for you.” [55:21]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Follow Catherine on Instagram Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I'm willing to bet that at some point you've felt too exhausted to follow through on your goals. Right now, as I deal with being pregnant, I know this feeling all too well. But just because you have a lot going on that's preventing you from showing up the way you want to, doesn't mean that there's nothing to be done about it. Today, I'm sharing what you can do when you find yourself stuck in one of these energetic ruts.   Showing Up When You Just Don't Have the Energy I certainly don't have the same energy I did before this pregnancy. I imagine that this won't end after the baby comes. Whether it's pregnancy or something else, you've likely felt something like this. As an entrepreneur, I have to keep showing up for my business and life no matter how I feel. I have four different things, or Ds, to share that can help when you're feeling tired or exhausted.   Deleting or Delegating What You Don't Need to Do The first thing to do is delete. By this I mean remove from your life those things that don't need to be done. A lot of the things that overwhelm us are the things we choose to do. Many times, these are things are unnecessary. So think about your priorities and where you can really put your energy. If something takes your energy but doesn't feel like an actual priority, then delete it from your to-do list. Sometimes there are things you would like to delete that still have to be done. This is where delegation comes in. Whether it's chores around the house or a task within your business that doesn't need your oversight, delegating it to someone else can help you focus your limited energy where it's truly needed the most.   Make a Decision and Drop Your Resistance The next thing is deciding what is most crucial to be done. I find that making decisions like this can be extremely tough. Often, we waste a ton of time and energy just trying to make up our minds about how to do something. Instead, just making a plan and sticking to it is the way to actually make meaningful progress. In the end, we are more productive when our energy is focused on just a few things, or maybe even one thing. Finally, learn to drop the resistance you feel to circumstances beyond your control. I know we often want to do it all, but that's a recipe for frustration. Resistance is usually mental and it shows up as wanting the current reality to be different. Yet, when we accept what can't be changed and drop that resistance, the frustration and sadness at how we feel will disappear, freeing up more energy. What has helped you get through challenging times? Leave a comment on the episode page!   In This Episode Dealing with the uncertainties that come with a season of exhaustion [5:30] The difference between exhaustion and burnout [10:30] Deleting what you can remove from life that doesn't need to be done [14:15] Delegating to free up your time and energy [23:10] Deciding what is the most important thing for you to do [34:00 Dropping the resistance to what's outside your control [44:30]   Quotes “Sometimes we're in seasons that we don't have an end date for. Honestly, more often than not, we don't have an end date for it.” [6:30] “Take the things out of your schedule and your life, at least temporarily, that don't have to be done to really conserve your energy for the things that do.” [23:00] “If you're not in a season like I'm in right now, you're probably going to be in one at some point. You don't want to wait until you're exhausted and don't have the energy to do what needs to be done to then start hiring a team.” [29:37] “The more that we can just accept our circumstances the way that they are, the less energy we're going to waste trying to fight them.” [52:49] “If you can run your business when your energy is depleted, just imagine the kind of success you can have when your energy comes back to a higher level.” [58:45]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! The One Thing by Gary Keller and Jay Papasan Essentialism by Greg McKeown Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 108: 7 Questions to Ask Yourself if You're Experiencing Burnout Episode 125: What to Do When You're Feeling Overwhelmed

If you're not getting your period, it's easy to think that it's not a big problem. However, a missing period is likely a sign that you're doing things that are not serving you and potentially keeping you from living the life you want. This is particularly the case with hypothalamic amenorrhea (HA). Today's guest shares her perspective on why this is the case for many women and what they can do about it. Whether or not you have HA, if you're a woman with goals and the way you eat and exercise impacts those, this episode is a must-listen!   About Dani Sheriff Dani Sheriff is a period recovery coach for women with hypothalamic amenorrhea, a Fertility Awareness Certified Practitioner, and is studying to be a Functional Nutrition Counselor. She's the host of The Hypothalamic Amenorrhea Podcast and the creator of The HA Society, a community for women who want to get their period back and then optimize it. Her mission is to free up mental space for those stuck in the diet-hard mindset so that they can do their life's greatest work. Dani is Australian-born but lives in Austin Texas with her husband Jake, baby girl Zara, and German Shepherd Jasmine.   What Can Interrupt Your Cycle and Why it Matters Although you can survive without a menstrual cycle, it is still very important for your health. Dani explains how your cycle can be interrupted by HA, especially given stress from societal pressures. The ironic truth is that, by working out and dieting too hard to fit a certain image, you can be doing real harm to your health. Dani describes that, while training as an athlete, this began affecting her. Although she was told by some health experts that this was not a big deal, she began to see just how it was impacting her wellbeing. That's when Dani decided to learn more about HA and devote herself to helping women like her overcome it.   The Importance of a Well-Integrated Life Dani goes on to talk about how not striving for “perfection” can actually help you achieve your goals in the end. By trying to make the perfect meal or hit every workout goal, you're missing the point. Instead, simply using what you know about health and nutrition to best serve your needs at the moment will lead to more sustainable results without added stress. When there's only so much stress that we can handle, it's crucial not to put more on your plate than necessary. If you focus too much on what doesn't really matter, you'll overload yourself and your health will suffer. By focusing on what's best for your mental health as well as your physical welfare, your overall wellbeing will surely improve. Would you describe yourself as a perfectionist? How has that impacted your health? Leave a comment on the episode page!   In This Episode What hypothalamic amenorrhea is and how it affects women [6:10] How Dani found her passion in helping people with hypothalamic amenorrhea [10:00] Why it matters when your period is missing [17:55] Why over-exercise and diet can lead to health issues [21:20] The benefits of a well-balanced and integrated life [34:50] How Dani helps women get their periods back through connection and validation [45:45]   Quotes “It's not that we don't need our menstrual cycle to survive, but we do need it to thrive. They are different things.” [8:28] “There are opportunities waiting that women are not taking up because they're too focused on eating as little as possible and getting as many workouts as they possibly can… It's a rabbit hole we go down and they're not looking up from it and asking where else they can add value to the world.” [20:58] “Health and wellness was never meant to be the goal of our life. It was meant to be something that allows us to pursue the goals of our life.” [23:32] “You are one hundred percent capable of living so much bigger than you are right now and playing so much of a bigger game. What is it in your life that's stealing your focus?” [55:07]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Dani Sheriff online Follow Dani on Instagram |  Facebook The Hypothalamic Amenorrhea Podcast Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 20: Healing From Amenorrhea with Kelly Pourciau

Long-time listeners of this show know the importance I see in the intersection of food, health, and faith. The fact of the matter is a lot of people of faith struggle with food choices and stress. I hope today's conversation will inspire you to get to a place where stress is no longer causing health issues by relying on God's guidance.   About Bob Gassman, RDN Bob Gassman is a Registered Dietitian/Nutritionist, minister, and author. He integrates his diverse background with a passion to connect people directly to God. Bob also is the Founder and President of The God Place, Inc., a non-profit ministry. Bob and his wife Kim have been married for more than 40 years and live in Tucson, Arizona.   The Link Between Nutrition and Faith In this episode, Bob and I discuss how nutrition and spirituality go hand in hand when approaching how we recover from stress. When people focus exclusively on their diet, they leave out an important element.  Faith provides a source of guidance outside of ourselves. With it, we can make progress without needing to have all the answers. We just need to remain confident that God will guide us to where we need to be on our journeys to health and wellbeing. So when you feel stress, Bob wants you to see it as a signal to look for answers with God.   Using God's Foods to Build Resistance to Stress Bob explains how using whole foods, that were designed by God to fuel the body, to make it more resistant to stress. Understanding how this food is God's gift gives us an appreciation for just how involved in our lives He is. Bob has seen how acknowledging this will better allow us to recognize the connection between faith and health. We agree that, overall, the best steps to take involve self-reflection. If people can examine their lives with God's guidance and without shame, they can start making healthy and spiritually informed choices. When this is done without guilt and negativity, it becomes very empowering. Where do you see your faith and health intersect? Leave a comment on the episode page!   In This Episode How Bob became both a dietitian and a minister focusing on stress [4:20] What stress means in a biblical sense [13:30] How God connects with us through the food we eat [17:55] Why we compartmentalize the different aspects of spirituality and health [27:10] Connecting your faith with a desire for healthy living [39:00]   Quotes “I think that the spirit of God is the nutritionist within the believer.” [10:30] “Stress is an alarm, a signal, to run to God.” [15:51] “Eating the foods that God provided is a form of worship.” [40:44]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Bob Gassman, RDN online Follow Bob on Facebook The God Place by Bob Gassman Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

It's likely that you have nutritional deficiencies even if you're very intentional and informed about your diet. This is especially the case for expecting mothers. Today's guest is here to explain some lesser-known, but very important, considerations about prenatal nutrition.   About Julie Sawaya Julie Sawaya is a co-founder of Needed along with Ryan Woodbury, a perinatal nutrition company focused on optimal nourishment before, during, and after pregnancy. As fellow nutrition nerds and mamas-to-be, they were shocked to realize that they were super deficient in key prenatal nutrients. They dug into the research and realized they were far from alone.  Most prenatal vitamins are designed to meet the bare minimum needs, leaving mama deficient after giving so much to grow a healthy baby. So, Julia and Ryan started Needed to meet their needs and that of every woman before, during, and after pregnancy.   Locating Quality Prenatal Supplements Julie describes how she vets the many ingredients for her supplements. It has taken years of research and partnership with perinatal nutritionists. This has often meant going beyond existing research and guidelines to create a unique product.  Julie recommends looking for supplements that have nutrient forms that your body can best utilize. That often means ones with the most active form of the ingredient. To find these, Julie looks for forms of nutrients as they exist in nature to support the mechanisms by which the body processes them. If you find these in the dosages that best support your needs (which are pretty high for prenatal women), you'll know you have a good supplement.   Taking Care of Yourself to Support Your Pregnancy Beyond supplementation, Julie sees her mission as empowering women with information. There's a lot on your mind as you prepare for and go through pregnancy. The more you know, the better you'll be able to contend with all that's going on in your and your baby's body. She also stresses the importance of self-care. Ultimately, prenatal vitamins are for your health as much as they are for the baby. That's why taking vitamins, even before conception, will help ensure that you start out with the nutrient reserves you'll both need from the beginning. Even after the pregnancy, you'll want to keep taking those nutrients. Julie explains why continuing supplementation for a while after the baby is born will help rebuild much-needed stores of nutrients. How has nutrition played a role in your pregnancy journey?  Leave a comment on the episode page!   In This Episode What led Julie to form a prenatal supplement brand [5:00] How Julie determines the best formulations for her supplements [10:20] What to look for when searching for the best prenatal supplement for you [15:10] The important distinction between folic acid and methyl folate [22:15] Education and self-care as empowerment for expecting mothers [28:00] The importance of taking prenatals after pregnancy [32:15] How supplements for men can help support conception [43:30]   Quotes “It really doesn't matter if you're eating as balanced as you can; it's just a function of our modern food system that food alone is not cutting it and that prenatal vitamins are designed to fill in the minimum gaps, not to set women up for optimal health.” [7:58] “Looking to nature, as well as to science, as well as to in-practice experience, is really important.” [25:35] “What you do during pregnancy doesn't have to be your new normal but, it can be something to focus on.” [39:40]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Julia Sawaya online Free guide on 75 of the leading prenatals Book your FREE 15-minute consultation Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 123: Why Your Healthy Diet May Not Help You Get Pregnant with Anna Bohnengel, RD

Time and time again, I hear nutrition entrepreneurs talk about how they feel overwhelmed. That's why, for this episode, I'm sharing a clip from one of my coaching calls inside of the Nutrition Accelerator Program. When this topic comes up, I work to help reframe the feeling of overwhelm so that we can all take back the power we have and move forward with confidence.   What We Really Mean When We Say We're Overwhelmed It's important to really understand what we're saying when we say that we're overwhelmed. When you boil it down, we're saying that we feel we can't achieve our goals given the time we have. But the things that we believe we need to do are often the things we've chosen. I've found from addressing my own overwhelming situations that this simple switch in thinking goes a long way. I accept that there might be aspects of a task I won't get done. Recognizing that I don't have total control over everything is freeing. Anything that I accomplish is a win when I'm working towards the goals that I have chosen to set for myself.   Shifts to Make When You're Overwhelmed When you are starting to feel a sense of overwhelm, I want you to do the following. Start by asking yourself what you can still be proud of even if you don't reach all your goals. This will help you relax some of your expectations and accept that whatever you do, it will still be enough. Furthermore, don't fall into the trap of setting unnecessary deadlines. Assess when tasks actually need to get done so you're not creating unneeded pressure. Comparisons also lead to overwhelm. Everyone's progress is different. You're not falling behind just because someone is ahead of you. These mindset shifts center on not getting too far ahead of yourself. Focus on the task at hand. Take a step forward and see what happens. You can, and should, always reassess as you go, but you don't need a complete picture from the start. This avoids the trap of trying to figure it all out before you're ready to begin. How can you reframe your feelings about an overwhelming situation you're in? Leave a comment on the episode page!   In This Episode Shifting your mindset to recognize your accomplishments in an overwhelming situation [5:50] Questions to ask yourself when you feel overwhelmed [12:00] Integrity as the key to balancing the different pressures in your life [19:45]   Quotes “When we say that we feel overwhelmed, what we're really saying is that we don't believe we can do what we need to do in the time that we have.” [6:34] “If you're feeling overwhelmed, ask yourself what exactly you are overwhelmed about. You could actually be creating overwhelm that doesn't need to be there.” [13:32] “You didn't get into entrepreneurship to be told what to do. You go into it for freedom, to be creative, to do the work you want to do. You have to learn to make your own decisions to do that successfully.” [19:28]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get on the Nutrition Accelerator Program Waitlist! Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I would bet that everyone has gone through unusual emotional and mental challenges these past couple of years. This can certainly impact all aspects of your health. Today's guest explains how to overcome stress so that you can start to feel your best.   About Ashley Lilburn When Ashley's daughter was young, she was chronically ill. By age five she was becoming antibiotic-resistant. Ashley was scared, tired, and felt like she had tried everything the doctors asked of her. She began a deep dive into what she could do to help her daughter. After researching, she made some pretty serious dietary changes for her family. Her daughter has not needed medical intervention for illness since. That was three years ago. Ashley was totally mesmerized. Can things we have control over really have THAT big of an impact on our health?! Yes, yes they can! Ashley wanted to share with others, so she enrolled in graduate school at UNTHSC and received a Master's in Lifestyle Health Sciences. (She has a Bachelor's in Psychology from TCU.) Now, she gets to help individuals create and execute strategies to meet their health and wellness goals! She LOVES what she does; her clients, and witnessing people's journey to better health. It's one of the great joys of her life.   The Many Health Implications of Stress Throughout this chat, Ashley explains just what stress is and how it impacts your health. Everyone experiences stress differently, but there will almost always be physiological impacts. This shows up as a wide range of illnesses. Furthermore, people have also been experiencing stress differently since it has been so chronic over the past two years. When stress is unrelenting, its effects on the body can be profound.  When someone's levels of stress spillover, there will be physical impacts. Ashley describes how she's seen this show up in numerous ways, such as food allergies, skin sensitivities, mast cell activation, and even heart issues.   Reclaiming Your Health by Addressing Overwhelm Ashely feels that the key to rebuilding resilience relies on understanding the connectedness of all your systems. Long-lasting healing won't occur if you are treating the body but ignoring the brain and emotions. In addition to medicine and supplements when needed, Ashley wants us to make needed lifestyle changes. Often, by creating new patterns in our minds so our bodies can learn to downregulate. Then, you'll be better able to manage stressors and their effects when they occur. A key part of this is realizing that you have choices about how you prioritize your time. We often get trapped into thinking that we're too busy for basic self-care. Ashley wants us to, without judgment, reprioritize our wellbeing for long-lasting health. Have you noticed new forms of stress impacting your health these past couple of years? Leave a comment on the episode page!   In This Episode What inspired Ashely to help others on their health journeys [4:00] What stress actually is when it impacts your health [8:30] How the pandemic has impacted everyone's stress levels [11:15] The physical ramifications of chronic stress [21:15] Making choices in order to regain control of your time ad reduce overwhelm [30:10] Why mindfulness is at the foundation of stress-management [41:45]   Quotes “If you add the base-layer of constant stress and constant fear to a whole population, the baseline of stress just on a physiological level from cortisol changes. That shows up presenting in all kinds of physical illnesses.” [10:20] “What we want to be seeing is stress-resilience. We're all going to experience stress. It's that when we experience stress and we can't come back to a homeostasis point, that's how you know there's an imbalance.” [22:20] “We start with mindfulness because, without awareness, there's no change.” [41:58]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Ashely Lilburn online Follow Ashley on Instagram Book a Virtual Acute Health Consultation with Ashley Atomic Habits by James Clear Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

I've been thinking a lot about fertility in the past few years. Now that I'm pregnant, it's even more on my mind. There was a lot I did in advance to help my body prepare for this experience. Diet is a large part of this. Yet, as my guest explains in this episode, there's a lot more involved than just what you eat.   About Anna Bohnengel, RD After earning her MS in Nutrition Science & Policy at Tufts University, Anna trained in clinical research and medical nutrition therapy at the National Institutes of Health Clinical Center. She kissed the east coast goodbye and moved to Portland, Oregon to accept a position at OHSU to develop and manage wellness programs for researchers, healthcare providers, and educators of the academic medical center. Anna's passion for prenatal health was born with the opportunity to develop a curriculum for the Pregnancy Exercise and Nutrition program.  In 2015 she started her first private practice, helping women to feel their best through good food. Since then, Anna has taken the dive even deeper into women's functional medicine, and what it takes to be a healthy mom growing a healthy family. The preconception period is a uniquely powerful time when women have the most influence over health and wellbeing for generations to come. So, this is where Anna focuses on helping women achieve optimal health now, as a prerequisite to a healthy pregnancy, a manageable postpartum, and having the energy to enjoy motherhood. Anna's life work is teaching women how to nourish themselves to truly feel good - so they can grow the family of their dreams with energy, confidence, and joy.   Getting What Your Body Needs Without Losing Your Head I know a lot of women who consider themselves to be healthy eaters. Yet, they struggle to get pregnant. Anna explains that this is due to several factors. One is that many women simply aren't eating enough. In order to create a whole new person, your body needs to know that it has enough nutrients for the job. However, Anna emphasizes that you shouldn't stress yourself out over being perfect about what and how much you eat. Struggling to get pregnant is stressful. Don't add another stressor by obsessing over getting the perfect diet. Anna describes finding a sweet spot between getting the right nutrients without psyching yourself out.   When to Start Preparing Your Body for Pregnancy There's also a large role that prenatal supplements can play. Anna says that, ideally, women would start preparing for pregnancy a full year in advance. Six months is pretty good too, but it should really be no less than ninety days. It takes your body some time to get your GI health to the place where it can absorb the right nutrients and get your nutrient needs stabilized. A full year gives you enough time to fix any deficiencies long before the egg is forming. It also gives you time to balance macronutrients and evaluate your partner's fertility.  What you shouldn't do is to accept a diagnosis of infertility as final. There is so much you can do to increase your chances and it's never too early to start. What early steps can you take to prepare for pregnancy? Leave a comment on the episode page!   In This Episode How Anna became a nutritionist specializing in fertility [5:00] Steps you can take well in advance to prepare for pregnancy [8:00] Why simply getting enough food is essential to fertility [14:50] Considerations for using supplementation to support fertility [21:00] How early you should be starting a prenatal diet [37:40] Why second pregnancies can be harder to conceive [41:35] First steps to take to improve fertility [44:00]   Quotes “If you can treat your body really well in the pre-conception period, that has multi-generational benefits.” [7:05] “I don't think that nutrition fixes all fertility issues. But the research is very clear that nutrition can have a huge impact.” [15:17] “Just because you're not pregnant one month doesn't mean that you're not ever going to get pregnant in subsequent months. ‘Infertility' makes it sound like it's a life-long diagnosis which it isn't. There's so much you can do to improve fertility.” [43:38]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I'll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I'll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Get your FREE Profit Planning Workbook! Find Anna Bohnengel, RD online Follow Anna on Facebook | Instagram | Twitter | YouTube 3-Step Prenatal Checklist Real Food For Pregnancy by Lily Nichols Perfect Health Diet by Paul Jaminet and Shou-Ching Jaminet Smartypants Vitamins Seeking Health Prenatal Vitamin Powder FullWell Prenatal Multivitamin The Fifth Vital Sign by Lisa Hendrickson-Jack The Fertility Diet Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you'd love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 46: All About Fertility Awareness with Lisa Hendrickson-Jack