The Fitness Nutritionists

Do you ever wonder if the reason you are tired, gaining weight, moody, or just feeling off could be that you are in perimenopause or menopause? Today we are talking about how to know if you have entered that stage of life, some of the common symptoms, how to manage those symptoms and what steps you can take to feel good again.Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith-based method.https://bit.ly/coachingwithtfnAlso, be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Keeping a well-stocked pantry can be helpful whether you're running short on time and need something quick to fix for supper, or whether you have an unexpected emergency such as in an ice storm (in Texas:)) and you can't get to the grocery store. Tune in today to hear some easy ways to ensure that you are prepared and have an adequate supply of food on hand....and don't forget the water!Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith-based method.https://bit.ly/coachingwithtfnAlso, be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Do you struggle with finding time to eat healthy when it's back to school time, or when life gets BUSY?? If so be sure to tune in to today's episode where we give you quick and easy ideas for breakfasts, lunches, suppers, and snacks. It doesn't have to be complicated or take hours of time for you to find easy and manageable ways to eat healthy while on the run.Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith-based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Today we have Bryten Gilliam, a Licensed Aesthetician, back with us and we are talking all about how to care for our skin as we age and whether or not we can truly prevent or erase wrinkles. Bryten breaks down the 4 steps we need to do to care for our skin and we also discuss what foods can help minimize the aging of our skin.You can find Bryten on IG at glow.by.bryten and shop her products at linktr.ee/Brytenyeary. Be sure to message her and mention you heard about her on this podcast to receive your special offer.The products talked about in this episode were Skinbetter Science, Tone Smart SPF compact, and Glymed Plus CBD B-3 Mist. Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

The relationship between diet and acne has been controversial. Today we do a deep dive, along with Bryten Gilliam,  licensed aesthetician and owner of Bryten Gilliam Skin & Lashes,  into what causes acne and what role diet plays…Follow along with Bryten on Instagram @glow.by.brytenAre you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism….all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith-based method.https://bit.ly/coachingwithtfnAlso, be sure to join our private Facebook Group for exclusive content.https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram: https://www.instagram.com/the.fitness.nutritionists/Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Do you tend to push exercise to the back burner while on vacation or traveling? If so, tune in to today's episode to learn some tips for staying on track while out of your normal routine.Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

This time of the year for fun trips and summer vacations! Does this mean that your healthy eating has to go out the window? Tune in to today's episode where we are giving you tips on how to find balance while still enjoying your vacation.Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Today we are talking about specific ways you can make your house a home and how this can actually help improve your mental health. Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for exclusive content. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Did you know that Chronic Fatigue Syndrome is 3 times more common in women than men. As women we are juggling so many different roles, and often feel pulled in 10 different directions, so it's no wonder we often feel tired and just worn out. On today's episode we are talking about how to boost your energy with food, and also ways to help you get more sleep.Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Renewed, where I help women just like you feel good again with my proven science and faith based method.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for access to some of the recipes we talked about on today's episode. https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Do you ever wonder if you really should be drinking more water and if so, how much do you actually need? Tune in to today's episode where I will be walking you through how to determine how much you need and ways to increase your water intake.I am also sharing my thoughts on the ever popular Water Gallon Challenge...Are you a woman in peri/menopause and need help managing your weight and metabolism and want to start exercising to improve your mental health? Apply here for my signature coaching program where I help women just like you feel good again.https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for access to some of the recipes we talked about on today's episode.Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Visit our website:https://thefitnessnutritionists.com/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Do you deal with depression or anxiety and are wondering if exercise can help you feel better? Well today we are talking all about how exercise affects your mental health and what you can do to start feeling better today!Are you a woman in peri/menopause and need help managing your weight and metabolism and want to start exercising to improve your mental health? Apply here for my signature coaching program where I help women just like you feel good again. https://bit.ly/coachingwithtfnAlso be sure to join our private Facebook Group for access to some of the recipes we talked about on today's episode.Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/Visit our website:https://thefitnessnutritionists.com/Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

There is a misconception that “healthy” foods such as fruits and vegetables are more expensive than processed foods. Healthy eating can be key to maintaining blood sugar levels, Blood pressure, wt control and other health conditions.Tune in today for more tips on how to make your grocery dollars go farther!Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Eating Healthy on a BudgetThere is a misconception that “healthy” foods such as fruits and vegetables are more expensive than processed foods. Healthy eating can be key to maintaining blood sugar levels, Blood pressure, wt control and other health conditions.  It is TRUE that fresh produce and protein packed foods can sometimes cost more than prepackaged meals, there are ways to shop smarter to stretch your budget.Listen in today for 8 Tips For Cooking on a budget.Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/coachingwithtfnJoin our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Why Is It Important To Know if You Have Hypothyroidism?If hypothyroidism is not treated you can have increased cholesterol levels and be at a higher risk for having a stroke or heart attack. You may develop a goiter or suffer from peripheral neuropathy, infertility, or even have loss of consciousness and a drop in body temperature that can be life-threatening.  Let's take a look at some of the thyroid hormones:The hypothalamus and pituitary gland produce hormones (TRH and TSH). These hormones then trigger the production of T4 (inactive) and T3 (active) thyroid hormones. When the thyroid gland secretes T4  this needs to be converted into T3  so it can be used by our cells. This mainly happens in the liver and gut. Be sure to listen to episode #13 on gut health if you haven't already.Have you had the following labs checked before?Have you been told your TSH levels were fine, yet you still feel all the classic symptoms of a thyroid disorder?This disorder is NOT done justice and you deserve more than being dismissed if you are feeling crummy but your TSH is "normal".Here is a brief description of each lab you should have checked:TSH-thyroid stimulating hormone, it is a reflection of your pituitary function. Your pituitary gland secretes this hormone and then sends it to the thyroid gland to create T1, 2, 3, and 4.Free T4-this hormone is made by the thyroid gland and is an INACTIVE form. It can only be converted into T3 when it is in it's free form.T4-total T4 shows both the unbound/free and bound levels of inactive T4 and active T3 hormones that are circulating in the blood stream. Total T3 can give more information into how your body is converting T4 to T3Free T3-this is the active form and what is used to provide you with energy. This hormone drives metabolism.Reverse T3-this is an inactive form and not usable by the cells. These can bind to cell receptor sites and prevent T3 from being used by the body. This generally happens in times of high stress levels in order to slow the body down and conserve energy.Tg Ab-these attack thyroglobulin which is what your body uses to produce hormones. This test can be used to help determine Hashimoto'sTPO Ab-thyroid peroxidase antibodies-these attack an enzyme that is used to make thyroid hormones. Having this lab checked can help determine if you have Hashimoto's.Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

So what is your thyroid?It's a butterfly-shaped gland in the front of your neck that makes hormones. These hormones enter your blood and then make their  way to every cell in your body.

We know that when most women hear the words "meal planning" and "meal prepping" they let out a long sigh and maybe even roll their eyes. Let's be honest, it's not the funnest thing in the world to do BUT the reality is that it can save us in several ways. Today, we'll be chatting about the 4 ways meal planning can save you.Meal Planning:Saves timeSave $$$Saves stressSaves you one hundred questions, lol (you know longer have to answer, "What's for supper?" a half dozen times every evening) You can post your meal planning template on the frig and they can all take a look for themselves. Download your free Meal Planning Template here:https://thefitnessnutritionists.com/wp-content/uploads/sites/12338/2022/02/Meal-Planning-Template.pdfWe also discuss 4 tips for meal prepping:Make sure you have all the ingredients you need for your upcoming meals and snacksWash and chop your fruits and veggies ahead of timeCook in batch and then freeze some for a later dateUse glass containers and portion out your meals/snacks ahead of timeJust remember that when you first start anything new it can be challenging, but the rewards of meal planning and prepping can really save you time, money, stress, and your waistline! Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

That post-holiday grind often brings with it the blues, a bout of anxiety, or at times even depression. There are a lot of ways to minimize or combat stress, but today, we'll be tackling this all-too-common issue from the point of view of gut health and how it relates to mental health.Both our physical and mental wellness depend largely on our gut. Since many of us tend to eat a lot of not-so-healthy foods and drinks throughout the holiday season, we end up exposing ourselves to the many negative effects of poor gut health.Listen in as we dive deep into the bidirectional relationship between our brain and our gut before answering our listener question of the week!In this episode, we talk about…[01:35] What to expect on the podcast in 2022.[03:53] Gut health and mental health.[05:27] The importance of gut bacteria/flora/microbiota.[08:37] How obesity changes the bacteria in the gut.[11:46] Our central nervous system versus our enteric nervous system.[13:05] How our gut and our brain communicate with each other.[15:20] The chemicals that regulate our mood.[19:14] The common thread between different studies on gut health and depression.[23:52] Answering our question of the week.Resources mentioned:The Fitness Nutritionists Podcast Episode 5: What is Inflammation & Does Diet Play a Role?The Fitness Nutritionists Podcast Episode 1: 10 Factors That Influence Your Health & WeightAltered Composition of Gut Microbiota in Depression: A Systematic ReviewAre you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Today's episode is our grand finale in a three-part miniseries to cap off 2022, which began with a discussion on intermittent fasting followed by our thoughts on the ketogenic diet. Check those out if you haven't already!We're now in that limbo stage between Christmas and New Year. Before we celebrate on the 31st, let's take this opportunity to look back on lessons learned over the past 12 months and apply those lessons to help us focus on making the next 12 even better.Listen in as we share our seven best goal-setting tips that you can use to start your 2022 off with a bang!In this episode, we talk about…[02:02] The new year as an opportunity to recharge and refresh.[03:35] Why we set goals for the new year (and why we don't tend to keep them).[05:51] Tip #1: Choose a specific goal.[08:21] Tip #2: Limit your goals to one at a time.[11:13] Tip #3: Take time to plan your steps and prepare what you will need to achieve your goal.[13:34] Tip #4: Start with small changes.[15:49] Tip #5: Avoid repeating past failures.[16:39] Tip #6: Making a change is a process.[17:40] Tip #7: Have a support system.Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

This week, we talk all about the ketogenic diet and how to decide whether it's the right approach for you.Today's episode is the second in a three-part mini series. Tune in again in a couple weeks for our advice on how to set your goals for 2022.In this episode, we talk about…[01:53] An introduction to the ketogenic diet.[04:37] The risks that come with the ketogenic diet.[07:10] Considerations around carb restriction.[10:18] What to know about “ketones” and “ketosis.”[12:03] The benefits of the keto diet.[13:46] Ensuring you're eating high-quality food.[14:48] The downsides of the keto diet.[16:14] Keto recipes and meal plans.[17:50] Keto as a long-term lifestyle.[20:20] Our closing thoughts.Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

The holidays usually present a dizzying array of demands: cooking, shopping, baking, cleaning, entertaining… you name it!With Christmas right around the corner, it's important to know how to manage stress in time for the many tasks and get-togethers to come.Joining us today is fellow Christmas-lover Judy, who shares her routine for making the holidays stress-free and chock-full of joy every single year.In this episode, we talk about…[02:09] Acknowledge your feelings.[03:21] How Mandy celebrates Christmas in honor of her late mother.[04:08] Be realistic with yourself and others.[05:11] Why Judy starts decorating in October.[06:33] Be open to creating new traditions.[08:25] Set and stick to your budget.[09:46] Plan ahead.[10:36] Don't over-schedule.[11:43] Don't abandon your healthy habits.[14:37] Seek professional help if you need it.Fill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

The holidays usually present a dizzying array of demands: cooking, shopping, baking, cleaning, entertaining… you name it!With Christmas right around the corner, it's important to know how to manage stress in time for the many tasks and get-togethers to come.Joining us today is fellow Christmas-lover Judy, who shares her routine for making the holidays stress-free and chock-full of joy every single year.In this episode, we talk about…[02:09] Acknowledge your feelings.[03:21] How Mandy celebrates Christmas in honor of her late mother.[04:08] Be realistic with yourself and others.[05:11] Why Judy starts decorating in October.[06:33] Be open to creating new traditions.[08:25] Set and stick to your budget.[09:46] Plan ahead.[10:36] Don't over-schedule.[11:43] Don't abandon your healthy habits.[14:37] Seek professional help if you need it.Fill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Holidays are one of the most fun times of the year—and with lots of festivities comes lots of eating.You probably already have a bunch of get-togethers with family, friends, and coworkers lined up on your calendar.If you don't pay attention, before you know it, you may find yourself carrying a few extra pounds after a couple of those events… and Thanksgiving hasn't even rolled around yet!Today, we'll be sharing 10 tips to help you navigate the holiday season and avoid sabotaging all your hard work.In this episode, we talk about…[02:09] Tip #1: Watch the alcohol.[04:45] Tip #2: Avoid the eggnog.[05:42] Tip #3: Dip wisely.[06:09] Tip #4: Your plate size matters.[07:38] Tip #5: Provide smaller serving-ware.[09:28] Tip #6: Get your fruits and vegetables in first.[11:42] Tip #7: Make your desserts healthier.[12:33] Tip #8: Choose your plate wisely.[14:05] Tip #9: Serve pre-cut foods.[15:21] Tip #10: Place food away from your sitting areas.[15:48] Our closing thoughts.Fill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Thanksgiving has always been one of our favorite times of the year, but we also know that it can be one of the toughest times of the year when it comes to staying healthy and managing your weight.If you're not aware of what you're putting in your mouth, those treats really do add up. In fact, did you know that the typical Thanksgiving dinner consists of 3,000 to 4,500 calories?In this episode, we talk about everyone's usual Thanksgiving holiday foods and what we recommend you swap each of them with if you want to take the healthier route.In this episode, we talk about…[02:21] Our favorite holiday foods[05:37] Turkey and stuffing[08:33] Sweet potatoes[10:33] Green bean casserole[11:55] Mashed potatoes[12:58] Gravy[13:48] Cranberry sauce[14:41] Cornbread[15:56] Pumpkin pieFill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.https://bit.ly/3pr6g78Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

In today's episode, we talk all about insulin resistance. Insulin, a hormone made by the pancreas, helps glucose (which comes from the food you eat) in your blood enter cells within your muscles, fat, and liver, where it can then be used for energy. Insulin resistance takes place when the cells in your muscles, fat, and liver don't respond well to the insulin, and can no longer easily take insulin from glucose in your blood. As a result, our pancreas makes more insulin to help glucose enter our cells, and as long as it can do this, your blood glucose levels will remain in a healthy range. More often than not, people develop insulin resistance from eating too many refined carbs and sugar. Our body can only process so much of these at a time, and when we overeat, those carbs are stored as fat to be used as energy later. Problems compound when we overeat on refined carbs and sugar too often: That fat will start depositing around our organs, making it harder for insulin to come out of the pancreas. Listen in and learn how to tell if you might be developing insulin resistance and what you can do to lower your risks. In this episode, we talk about… [01:50] What is insulin?[02:46] What is insulin resistance?[05:25] Problems associated with insulin resistance.[07:24] How to determine if you have insulin resistance.[10:21] Who is more likely to develop insulin resistance?[12:37] How to lower your risk of developing insulin resistance. Resources mentioned:Link to order labs ( https://www.ultalabtests.com/thefitnessnutritionists ): It's recommended to check Fasting Plasma Glucose (FPG) & Hemoglobin A1C Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

In today's episode, we discuss the impact of diet on inflammation. There are two types of inflammation: acute and chronic. Acute inflammation manifests in situations such as getting a cut on your body. In cases like these, acute inflammation is a good thing as the feedback you get tells you right away what to steer clear of to avoid pain. In this conversation, we'll be addressing the chronic variety. As the saying goes, “You are what you eat,” and when it comes to chronic inflammation, the foods that we consume are oftentimes the main culprit. Research shows us that chronic inflammation puts us at a higher risk for a wide variety of medical conditions, including obesity, heart disease, depression, anxiety, diabetes, certain cancers, and many more. Listen in as we look into eight popular foods that can cause inflammation and the nutrient and antioxidant-rich foods and supplements to replace them with. In this episode, we talk about… ●      [01:57] What is “inflammation” and why should you be concerned about it?●      [04:42] #1: High-fructose corn syrup.●      [05:04] #2: Artificial trans fats.●      [05:50] #3: Refined carbohydrates.●      [06:28] #4: Excessive alcohol intake.●      [07:16] #5: Omega-6 fatty acids.●      [07:48] #6: Processed meats.●      [07:59] #7 & #8: Gluten and dairy.●      [09:28] Anti-inflammatory foods and supplements to incorporate into your diet.●      [12:23] Eat the rainbow: Nutrient and antioxidant-rich foods.Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Do you go to bed tired? Do you wake up tired? Do you spend each and every day… tired? Exhaustion and burnout are some of the most common problems in today's society, and it's not difficult to find people who are tired all day long. If this sounds like you, you're in the right place. There are many factors that can contribute to fatigue, including those that are medical, psychological, and lifestyle-related. However, for many people who experience fatigue, an unhealthy lifestyle is the most likely culprit. Because of this, we've dedicated today's episode to discussing eight common lifestyle factors that lead to tiredness. In this episode, we talk about… ●      [01:37] Why we get tired.●      [02:24] Lifestyle Factor #1: Eating a diet high in refined carbohydrates.●      [04:14] #2: Not eating enough protein.●      [05:25] #3: Not eating enough calories.●      [07:09] #4: Not drinking enough fluids.●      [08:07] #5: Relying on energy drinks.●      [09:12] #6: Being too sedentary.●      [10:57] #7: Not getting enough quality sleep.●      [12:14] #8: Sleeping at the wrong times.●      [13:56] Medical factors: High stress levels.●      [15:15] Psychological factors: Depression or anxiety.●      [17:14] Our closing thoughts on addressing tiredness.Also check out The Fitness Nutritionists Episode 3: How Sleep Affects Your Weight & Hormones + How to Get Better Sleep -> https://thefitnessnutritionists.com/how-sleep-affects-your-weight-hormones-how-to-get-better-sleep/Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Are you getting enough sleep? Most people overlook the power of getting a good night's rest when it comes to their health and fitness goals. In fact, sleep plays a more important role when it comes to your weight and overall wellness than most people think. From increasing your risk of heart disease to a greater likelihood of experiencing depression, lack of sleep—as well as poor-quality sleep—can wreak havoc in every part of your life. Today, we dive deep into these negative effects and the benefits of getting the right amount of high-quality sleep. We also share our top five tips for getting better sleep starting tonight! In this episode, we talk about… ●      [01:36] Are you getting enough sleep?●      [02:26] How poor sleep negatively affects our mind and body.●      [03:04] Why lack of sleep can lead to weight gain and hormonal imbalance.●      [04:20] How sleep affects our body's response to insulin.●      [05:20] The connection between sleep and your immune system.●      [05:47] How sleep leads to more muscle gained (and maintained) from workouts.●      [06:47] The mental benefits of sleep.●      [07:07] Tip #1: Get more exercise during the day.●      [07:55] Tip #2: Avoid stimulants too close to bedtime.●      [09:20] Tip #3: Establish an evening routine.●      [10:47] Tip #4: Avoid bright lights.●      [12:04] Tip #5: Keep your sleep environment cool.●      [12:36] A recap of the five tips. Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

How active do you think you are? A lot of research has been done in recent years to determine the length between activity and physical and mental health. Today, we'll walk through the U.S. Department of Health and Human Services list of benefits you can gain from exercise, which ranges from losing fat and improving your bone health to reducing depression and decreasing the risk of heart disease. We'll discuss the ins-and-outs of exercise, as well as the four levels of physical activity By the end of this episode, you'll know exactly which level you fall into and, more importantly, exactly what type of activities you need to do to reach the next level and reap even more benefits. In this episode, we talk about… ●      [01:36] How active do you think you are?●      [02:30] The benefits of exercise.●      [04:19] Level 1: Inactive●      [05:44] Level 2: Insufficiently active●      [06:02] Level 3: Active●      [06:22] Level 4: Highly active●      [07:19] Simple ways to move more and sit less.●      [08:30] What is “moderate” and “vigorous” activity and what are some examples?●      [13:04] Why strength training is vital.●      [14:54] Does tracking your steps help?●      [16:18] Why it's important to take before pictures.●      [17:09] How exercise reduces depression and anxiety. Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Ladies, are you at the heaviest weight that you have ever been? Have you been trying your best to eat well and get some exercise in, yet the scale isn't moving, or you just can't seem to lose those inches? Are you getting sick of being told over and over to just “eat less and move more”? Is absolutely nothing changing in spite of the fact that you set a strong goal for yourself? If you answered “yes” to any (or all) of these questions, we feel you. But getting past these roadblocks isn't as simple as you may think. Strap in as we list the ten factors that influence your health and weight and how you can take back control of your weight loss journey today. In this episode, we talk about… ●      [01:31] Four key questions to ask yourself.●      [03:16] Factor #1 Nutrition●      [04:17] Factor #2 Exercise●      [08:05] Factor #3 Sleep●      [10:32] Factor #4 Stress●      [11:16] Factor #5 Genetics●      [13:09] Factor #6 Age●      [14:30] Factor #7 Gender●      [15:32] Factor #8 Height●      [17:14] Factor #9 Medications●      [18:03] Factor #10 Medical history●      [19:41] Our parting thoughts Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/

Welcome to the Fitness Nutritionists Podcast! We created this podcast to help women find real answers to their questions regarding weight, physical health, fitness, mental health, and all the other things we deal with as women, such as low energy levels, cravings, and hormones.  Meet Stefanie Wilkerson:My name is Stefanie and I'm the owner and founder of the Fitness Nutritionists.  I'm a registered and licensed dietitian, a certified personal trainer, and a certified health coach. I live with my husband who is a firefighter and paramedic on a farm in the hills of deep East Texas, where we have dogs, cats, horses, a donkey, and a chicken. We have twins, a boy and a girl, who are currently in college and are the joys of our life. Our son is studying forestry and wildlife management and our daughter is actually a nutrition major, and plans to focus on sports nutrition.  I also own a clinical consulting company that provides nutrition services to long-term care facilities and I run an online program for women who are wanting to find their healthy weight and improve their physical and mental health. I help women who have depression or anxiety learn how, by using nutrition and fitness, they can improve their physical and mental health. We also talk a lot about mindset and finding peace with food, since many women eat out of emotion without truly knowing exactly how food affects both their mind and body.  Meet Mandy Yeary:My name is Mandy. I, too, live on a farm but in the West Texas area. My husband is a farmer and he also owns a trucking company. We too, have lots of little animals, similar to Stefanie. I am a clinical dietitian in long-term care and also in rehab consulting. I have been a dietitian for over 20 years, like Stefanie. We have a son who is a professional bull rider and our daughter who is an aesthetician, so she does skin health. I love to cook; I love to read. So, I'm looking forward to talking about a few of those topics. Stefanie and I are super excited and very passionate about what we do and can't wait to talk with you about all things relating to women's mental and physical health. Follow along with The Fitness Nutritionists: Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/ Visit our website:https://thefitnessnutritionists.com/ Check us out on Instagram:https://www.instagram.com/the.fitness.nutritionists/