The Food Factor Podcast

Have you ever wondered if your nutrition needs a little (or a lot of) attention? In this episode, we're playing a game to help you figure it out! I'll walk you through a self-assessment designed to uncover signs that your eating habits might not be serving you as well as they could. From low energy and workout struggles to confusing cravings and frustrating plateaus, we'll break down the key signals that suggest it's time to take a closer look at your nutrition. Whether you're an athlete, a busy adult, or just realizing that your food choices aren't fueling you the way they should, this episode will help you decide if working with a nutritionist could be your next best step. Tune in, play along, and get ready to see where you stand—your body might be trying to tell you something! In this episode we talk about: Signs Your Nutrition Needs Attention – Common red flags like low energy, poor recovery, constant cravings, and hitting a workout plateau. The Self-Assessment Game – A fun, interactive way to evaluate if your current eating habits are supporting your goals. Next Steps If You Need a Nutrition Reset – Simple strategies to start improving your nutrition and when to consider working with a professional. *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com - The Start Fresh- 30 day Reset More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Pelvic floor health is a game-changer for performance, yet many athletes overlook it. In this episode, I sit down with Dr. Stephanie Morgan, a pelvic floor physical therapist and elite runner, to break down the myths, fears, and barriers around pelvic floor PT. We discuss what to expect in a session, why it's essential for athletes of all ages and genders, and how a strong pelvic floor can impact performance. Whether you're a runner, lifter, or weekend warrior, this conversation will change the way you think about core strength and recovery. In this episode we talk about: What is pelvic floor physical therapy: and who may need to see a therapist Common myths around the pelvic floor: it's more than just Kegels! How your pelvic floor can impact performance: tightness and weaknesses both can happen. The importance of having a coach: especially one with specific expertise in physiology and biomechanics. *Don't forget to share this with a friend or family member! Mentioned in this episode: Dr. Stephanie Morgan Professional Contact--LIMITLESS: Website: https://limitlesstherapyandwellness.com/services/pelvic-health-physical-therapy/ Phone Number: 864-251-5410 Facebook: Limitless Therapy and Wellness Instagram: @pelvicqueen @limitlesspelvichealth Professional Contact--WHITE TAIL RUNNING: Website: https://whitetailrunning.squarespace.com/home Phone Number: 864-590-4887 Facebook: Search for Group: "White Tail Running" Instagram: @whitetailrunning More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this crossover episode, I share my interview with Dr. Scott Kaylor of Zone Physical Therapy and Sports Lab. I was a guest on his podcast and the conversation was so good, I'm sharing it with you on this podcast! We discuss the many questions and areas of misconception around nutrition and athletes along with some fun stories and examples. In this episode we talk about: Fueling throughout the day: Tips and strategies for athletes. How to perform a self-audit of nutrition: what should you be looking for in your current routine to see if it is optimal? Protein's role: What is it? How much is recommended. Nutrition specifics: Hydration post-workout examples of simple meals and snacks *Don't forget to share this with a friend or family member! Mentioned in this episode: - Zone Physical Therapy- WEBSITE - Zone Physical Therapy and Sports Lab Podcast- CLICK HERE - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The cleanse and detox industry is booming, expected to grow from a $66.23 billion market in 2024 to over $88 billion. But are cleanses really as beneficial as they claim? In this episode, we unpack the science behind detoxification and why your body doesn't actually need a cleanse to thrive. In this episode we talk about: Why Cleanses Feel Effective: The scale may drop, but is it the weight loss you're looking for? The Truth About Detox: Your liver, kidneys, lungs, and sweat glands naturally detoxify your body every day. They don't need extreme interventions—just the right nutrients and a clean diet to function optimally. So what are these nutrients? The Problem with Cleanses: Most target only Phase 1 of liver detoxification, creating harmful intermediates if Phase 2 isn't supported. Without proper nutrients, this imbalance can lead to chronic fatigue, inflammation, and other issues. How to Truly Support Detoxification: Limit exposure to toxins like artificial colors, preservatives, and sweeteners. Provide your body with nutrient-dense foods rich in antioxidants, amino acids, and vitamins. Trust your body's innate ability to heal and detoxify when given the right tools. Learn how your liver's detox phases work, why many products fall short, and how to make educated choices that support your health—without falling for expensive, unnecessary cleanses. *Don't forget to share this with a friend or family member! Mentioned in this episode: - Episode 9: Do you need a detox? - The Start Fresh- 30 day Reset - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Nutrition for Athletes and Performance In this episode of the Food Factor podcast, Stephanie discusses the importance of nutrition for athletes and parents of athletes. She emphasizes the need for accurate, evidence-based information and encourages listeners to do their own research. Stephanie also highlights the crucial role of nutrition in sport performance and overall health, drawing from her experience working with various athletes. In this episode we discuss: Low Energy Availability in Sports Stephanie discusses the topic of sports nutrition, specifically focusing on the concept of low energy availability (LEA) and its impact on athletes. She explains that LEA was initially thought to primarily affect female athletes, but it can now be recognized as a broader issue affecting any athlete, regardless of gender or age. She also introduced the term "relative energy deficiency in sport" (RED-S), which emerged about 10 years ago to highlight the all-encompassing consequences of LEA. Stephanie emphasized that LEA can occur due to various factors, such as poor body image, social pressures, or lack of education on proper nutrition. Understanding Energy Availability and Expenditure Stephanie discussed the concept of energy availability. She emphasized the importance of understanding one's fat-free mass, as it is the most metabolically active tissue and influences energy expenditure. Stephanie also clarifies that the energy expended during exercise is not always accurately measured by tools like treadmills or wearables, as they often rely on body weight and height. She stressed that the quality of calories, such as those from carbs, fats, and proteins, also plays a role in energy availability. Stephanie concluded by highlighting that energy is needed for various bodily functions beyond weight loss, such as muscle repair, brain cell restoration, and immune system support. Nutrition for Young Athletes' Performance Stephanie discusses the importance of proper nutrition for young athletes, emphasizing that calories in versus calories out is not the only factor to consider. She highlighted that athletes need a high quality and quantity of nutrients for growth, development, performance, and recovery. Stephanie also pointed out warning signs of low energy availability, such as a decrease in food intake and an increase in energy expenditure. She stressed the need to address these signs and ensure athletes are fueling their bodies appropriately. Recognizing The Warning Signs Stephanie discusses the importance of recognizing warning signs for LEA and RED-S in athletes. She emphasizes the need to listen for specific language and conversations that may indicate a desire for weight loss, and to understand the reasoning behind it. She also highlighted the importance of monitoring changes in hunger or appetite, and the potential for disordered eating or training behaviors. Stephanie differentiated between eating disorders and disordered eating, and pointed out that certain sports, such as wrestling, gymnastics, and soccer, have higher rates of issues with energy availability. She concluded by urging the need to keep an eye out for these risk factors in specific athletes. Nutrition's Impact on Athletes' Performance Stephanie discusses the negative effects of inadequate nutrition on the body, particularly in the context of athletes. She highlighted the short-term and long-term consequences of insufficient food intake, including blood glucose dysregulation, disruption in hunger and mood hormones, reduction in metabolism, and thyroid dysfunction. She also mentioned the potential for increased cortisol levels, fatigue, mood changes, muscle weakness, and endocrine disruption. Stephanie emphasized the importance of proper nutrition for optimal performance and recovery, and offered her assistance to those needing help with their food choices and needs. *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode, I share an update about the past few weeks of chaos. I experienced a shift in my weight and noticed people's reactions to it. There were two reactions that I received and I discuss what the weight loss actually was. In my line of work, people are always expecting me to comment on their weight loss. I've been yelled at before when I don't "notice" or say something. Here's the thing. I will never comment on weight loss and I encourage you not to as well. I tell you why in this episode. In this episode we talk about: - How I lost 7lbs and the reactions I received - Why commenting on weight loss can backfire. - What to say instead when you notice someone's weight loss *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com - Do Hard Things Today podcast episode: "Why is Nutrition so Important?- With Special guest Dr. Stephanie Machacek More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode, I dive into my story of a third-grade girl who thought carbs were "bad," revealing a broader issue: the unintended messages parents send about food. I explore how conversations and actions at home can plant seeds of confusion around nutrition, sometimes leading kids to develop food fears or misunderstand basic health principles. You'll learn about the long-term impact that these misconceptions can have on children's eating habits and self-perception, and I offer practical strategies for parents to shift the narrative around food in a positive way. From elementary to high school, I walk through age-appropriate approaches to teaching kids about nutrition, both at home and through school-based initiatives. In this episode we talk about: - Casual comments about food and their lasting impact on kids. - My conversation with three school administrators and the surprising trends they notice at their schools when it comes to kids and eating patterns. - What you can do as parents, no matter if your child is elementary, middle, high school, or college-age, to help develop foundational nutrition habits within you child and your family. *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this powerful episode, we dive deep into the alarming mental health challenges that athletes face, particularly the heightened stress and suicide risk in high-pressure environments. We explore how the intense demands of athletic performance, combined with societal expectations and personal struggles, can push athletes to the brink. Importantly, we examine the often-overlooked role that nutrition plays in mental health and recovery of athletes. In this episode we talk about: - The alarming increase in athlete suicide rates. - The demands, both physically and mentally, placed on collegiate athletes. - Nutrition's role in proper fueling and recovery of athletes. - 3 main nutritional pillars every athlete, coach, and parent needs to focus on to improve the well-being of their athlete. *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com - British Journal of Sports Medicine article: Whelan, B. M., Kliethermes, S. A., Schloredt, K. A., Rao, A., Harmon, K. G., & Petek, B. J. (2024). Suicide in National Collegiate Athletic Association athletes: A 20-year analysis. British Journal of Sports Medicine, 58(10), 531. https://doi.org/10.1136/bjsports-2023-107509 More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Ever wonder how what you eat might be influencing how you feel? In this episode, we dive into the fascinating connection between food and mood. From how certain nutrients impact brain chemistry to the surprising role of your gut in managing emotions, we break down the science behind why your diet matters for mental well-being. Whether you're looking to boost your energy, reduce stress, or improve focus, this episode is packed with actionable tips to help you feel your best through better nutrition. If you've ever experienced a slump in mood or energy, or felt anxious and overwhelmed, this episode will provide practical steps you can take to regain control. Join us for a science-backed discussion and learn how your everyday food choices can positively impact your emotional health. This episode is the audio from a presentation I gave to a group of therapists but it can benefit EVERYONE! Whether you're an athlete, busy professional, or parent, these tips can fit into any lifestyle! In this episode we talk about: - A brief overview of how the health of your gut impacts your mood. - How "leaky gut" contributes to inflammation and mood disorders. - Foods that have a negative impact on mood and why. - Key nutrients and foods to eat to help support mood. -Action steps to take TODAY! *Don't forget to share this with a friend or family member! Mentioned in this episode: - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"What TF should I be eating?" If you've asked yourself this question you aren't alone. The information overload we currently live in has left us all confused and sicker than ever. We all just want to know how to eat in order to feel our best. The problem is, sources such as Google, Instagram, and TikTok don't necessarily have the best advice on the best way to eat for YOU. So what do you do? Let's talk about it! In this episode we talk about: -What our current diet culture has done to our natural judgement of how to feed ourselves: intermittent fasting, cutting carbs, cutting fats, etc. -Food's impact on Inflammation and gut health. -The food/mood connection. -How to investigate your own symptoms in order to choose how to eat. -Action steps to take TODAY! *Don't forget to share this with a friend or family member! Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com - Spring Produce and Recipe Guide- Click HERE! More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"Calories is vs calories out. Burn more than you take in. That's how you lose weight." If this is the advice you live by, how is that going for you? It's not your fault that this has likely been ingrained in you from a young age. I often STILL hear this outdated and poor advice being given out. Calories are one SMALL piece of the whole picture and definitely not the most important piece. Why they are given so much attention and accolades is beyond me. There are way more crucial things for you to focus on when it comes to your overall health and weight loss if that's your goal. Let's talk about three of the biggest areas to look at in order to bring your body into harmony and balance. In this episode we talk about: - Why focusing on calories is missing the boat when it comes to your health. - 3 things to focus on instead of calories. - What undereating does to your body and how that impacts weight. *Don't forget to share this with a friend or family member so they can know what to buy organic! Mentioned in this episode: - $50 off March discount on Kickstart Nutrition coaching package- Click HERE- Use coupon code podletter (only valid through March 2024). - Spring Produce and Recipe Guide- Click HERE! - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

We all have heard that we need to increase our fruits and vegetables. Eating fresh produce is "healthy" for us, right? Well what if there are toxic chemicals sprayed on them and now you are eating them multiple times per day (from the advice of your nutritionist

Attention perfectionists! This episode is for you! Many of us have a tendency to think that if we can't do something "perfectly" it's not worth doing. If you are a brain surgeon, that may be a good thing. For the rest of us who use this same mentality towards our fitness and nutrition, this is actually PREVENTING you from reaching your best health. Let's talk about ways to break out of this mindset and apply more balanced nutrition strategies to our life. In this episode we talk about: How the All or Nothing mindset can show up in your nutrition and fitness. What the All or Nothing mindset is really a cover for and how to break it. Examples of how to break out of the All or Nothing mentality when it comes to nutrition and fitness. Other areas of life that All or Nothing thinking may be impacting your health. Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

As a nutritionist and wellness professional for the last 15+ years, I have noticed that these three symptoms are some of the MOST common when it comes to how someone is feeling. Many people don't realize that fatigue, illness, and moodiness all have nutritional components driving them as well! Specific nutrients as well as another key part of nutrition can be the missing link for those suffering from fatigue, constant illness, and/or moodiness. Let's talk about what these are and break it down. In this episode we talk about: The nutritional connection to fatigue, constant illness, and moodiness. What the most important part of nutrition is and how to maximize it. What you can do TODAY to start improving your nutrition and these symptoms. Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Struggling with symptoms like fatigue, weight gain, or digestive issues? We know nutrition is important and a big part of how we feel but what if something was missing? So often we hear "advice" on how to feel our best and how the "best" way to eat is, but what if all of these were missing something? What if the missing part of nutrition was actually holding you back? Are YOU missing this key part? In this episode we talk about: The missing part of nutrition that is lacking in MANY people. What does nutrition have to do with fatigue? The three key parts of eating that everyone needs to focus. Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Website: www.foodfactornutrition.com More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Setting goals can seem like a drag. Maybe you've set the same goal every year and still haven't made progress. Could it be you are stuck in a negative behavior chain? When it comes to nutrition, we are constantly a product of our habits and behaviors; some of which are a part of a chain of events or responses that we may or may not be aware of. If you are stuck in a pattern or habit that you want to change, what if you looked at the chain of actions and behaviors that occur in order to break the chain and get you a different outcome? In this episode we talk about: Why setting resolutions doesn't make sense. The one thing you must do to achieve any goal. What is a behavior chain and do you have one? How can you break the chain in order to achieve your goals? An exercise for you to do to help carve out new habits. Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE - Center for Healthy Living- Kaiser Permanente More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's that time of year that people start talking about setting new goals for the new year. Financial goals, fitness goals, health goals, weight loss goals all tend to be the top things people strive to change at the start of a new year. Goal setting is not a new topic but there's a number of things people do when they set goals that is preventing them from reaching their goals in the first place. Do you do these? I've been working with people for decades on how to set appropriate goals and it goes so much deeper than making sure it's a SMART goal or the surface-level goals like "I want to lose weight". In this episode I ask you the questions you need to be asked in order to actually make progress on your wellness or nutrition goals. In this episode we talk about: - The reasons why so many people don't achieve their health goals. - What to do when you find yourself in an information "hoarder" situation that prevents you from taking action and achieving your goals. - Reflection questions I often ask clients to help them get clarity on what they want for their health (grab a pen and paper). -What are blind spots and why are they keeping you from your goals? Mentioned in this episode: - Start Fresh: 30 day kickoff nutrition program click HERE! - Schedule a free 20 minute consultation HERE! - Ep 29: Your blind spots are keeping you stuck- click HERE More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you ever struggle with how to talk to your kids about nutrition or healthy eating? Maybe you've started to notice your kids eating in a way that's not helpful for them. Or maybe you are embarking on a diet journey and don't know how to talk about it with your kids. Or maybe you all just want to eat better but don't want it to be a diet that shapes how your kids look at nutrition for the rest of their life. Establishing foundational nutrition habits is so important for your kids and talking with them in a supportive way is the key for starting that! I created this episode so you have an idea of how I talk with kids around nutrition, and what key points to discuss with them so they can begin to build lasting habits. * Side note: in this episode my new puppy is chewing up a piece of paper...so that's what that background noise is :) In this episode we talk about: - What to avoid when talking to your kids about dieting and nutrition. - What key areas to talk about so they build lasting habits. - Ideas on how to get them excited about nutrition. - My experience teaching nutrition to young kids and teenagers. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Connect on FACEBOOK or INSTAGRAM More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

They're coming! All the weight loss products, gimmicks, teas, potions, lotions, and cleanses. It's inevitable this time of year. These ads add to the confusion that is already out there about nutrition and how we should eat. There's so much noise and it puts us in a state of option overload! But what if you have health concerns? What if you've been diagnosed with a condition and want to know how to eat to support your body? What if you are having symptoms that require you to eat a different way but there's a million websites that are all saying something different and you just don't know what to do? Let's talk about it and cut through the noise! In this episode we talk about: - Why we are all confused about nutrition. - What is your food identity? - Why simply changing your nutrition actions doesn't last. - Key questions to ask yourself so that you get clear on what you need to do in order to start making progress on your health and nutrition. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

When it comes to holiday eating tips, there is no shortage of absolutely absurd information. "Drink a full glass of water before dinner so you don't eat too much." "Bring foods you don't like so you don't eat as much." These are just ridiculous and can lead to disordered thoughts around food, not to mention guilt, shame, and misery during a time that's meant to be joyful. The fact is, our health goals can take a backseat when our schedules get busy. What if there were a few things to focus on during this time that would help maintain your goals while not causing you added stress? That's what we will be talking about in today's episode so that you can cruise through the rest of this year feeling healthy, happy, and motivated instead of bloated, sluggish, and tired. In this episode we talk about: - 5 not-so-average tips on how to manage holiday foods. - What to do if you feel like abandoning your fitness routine. - What to focus on nutritionally when traveling. - Why putting your goals on hold until January isn't the best idea. Mentioned in this episode: - Join the Sleigh the Season Wellness challenge- Click HERE - The ULTIMATE Smoothie Guide- CLICK HERE - Schedule a free 20 minute consultation HERE! More fun stuff: - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

What does dietary fat have to do with your immune system? What happens when someone has a low fat diet? Are there certain nutrients that need fat to be absorbed? Having dietary fat in your meals is important for a number of reasons but in this episode we talk about it from a nutrient absorption perspective. We are heading into cold and flu season and "immune boosting" products are everywhere. What does eating enough fat have to do with the immune system and what foods can you get more of in order to improve your body's defense system? In this episode we talk about: - Macronutrients vs micronutrients - Fat-soluble vs water-soluble nutrients -Why certain nutrients need other nutrients to absorb better - How to use ingredient combinations to maximize absorption. Mentioned in this episode: - Join the Sleigh the Season Wellness challenge- Click HERE - Carrot and Ginger Soup Recipe- Click HERE - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

How does food actually impact your health? We all kind of know that we need to eat "healthy" but what does that mean and does that really have as big of an impact on your symptoms as you think? The term "gut health" is very popular right but so many people don't have an understanding of just how big of a role it plays in your nutrition, mood, immune system, and overall health. Could something you're eating be impacting your gut and ultimately your overall health? In this episode we talk about: - What conditions do food choices have the biggest effect on? - What does the health of the gut have to do with your nutrition? - What 4 key parts of your wellness need to be in place to establish a foundation for health. - I discuss a client example of what she uncovered in relation to how her food impacted her health. - Action steps you can take TODAY to start making healthy changes. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

High blood pressure is a common diagnosis in the U.S. If you haven't been diagnosed, chances are you know someone who has been. Many people don't even KNOW they have it! Having undiagnosed or untreated high blood pressure leads to a number of scary health conditions such as heart disease, stroke, heart attack, etc. If you've been diagnosed or have a family history, this episode is for you! There are a number of lifestyle and nutritional changes that you can make to help improve your blood pressure number. In this episode we talk about: - What is high blood pressure and what stage are you? - How big of an issue is it? - Why should I care about it? - How can I improve it? We also discuss the biggest dietary contributor to high blood pressure in America....and it may not be what you think (no, it's not sodium)! I then leave you with a couple of action tasks that you can do TODAY that can help you get on the right track with your blood pressure. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - The ULTIMATE Smoothie Guide- CLICK HERE More fun stuff: - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Weight loss struggles is nothing new. Millions of people in the U.S. struggle with their weight and the weight loss industry is booming with no end in sight. What if we looked deeper than just "calories in vs calories out", "laziness", "lack of motivation", and "no discipline" and uncovered what's at the heart of weight gain? In this episode I break down the 4 foundational pillars that impact your weight (without a mention of calorie ranges in sight). Are one of these pillars off balance for you and keeping you stuck? Let's find out! In this episode we talk about: - 4 critical pillars that need to be addressed when it comes to weight management. - Factors that go into weight gain and weight loss. - How to determine which of these pillars may be off for you and keeping you from your weight management goals. - 1 bonus pillar that is equally as important that you may be overlooking. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Episode 29- Your blind spots are keeping you stuck More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Have you ever thought, "I need to start over with my diet." or "I just need to reset my eating habits". I've heard that said many times when starting to work with clients and I want to share one client's story about how she thought her goal was one thing, but a shift in perspective got her much different results! In this episode we talk about: - A common trend I've seen in clients. - How I worked with a client to reach her goal around weight loss (hint, we didn't focus on weight loss). - The simple nutrition changes she made to revamp her health. - How she shocked her doctor and herself. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Have you said this or heard a friend/family member say "I just never feel hungry" or "I could go all day without eating"? Going all day without feeling hungry is a potential sign of trouble within your body. Certain factors can play a big part in why someone doesn't feel hungry. Some of these factors we can't control and others we can. Long-term, the lack of eating can lead to a number of health concerns and secondary conditions so figuring out the cause of appetite changes is very important. So what can you do? Let's talk about it! In this episode we talk about: - The basics of human metabolism. - What can potentially disrupt your hunger cues. - What not feeling hungry may actually mean. - Hunger vs emotional hunger- what's the difference? - How to re-learn your hunger cues so that you fuel your body and improve your health. If you need support with food patterns or habits, or what to eat in general, YOU'RE IN LUCK! During the month of September, I'm offering exclusive pricing to 25 new clients who want to work on their nutrition habits so that they can gain energy, improve health conditions, and set a solid foundation of healthy habits around food and lifestyle prior to the busy holiday season. Click below to take advantage of this September only pricing! Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Exclusive September Initial session pricing. Click HERE! *Link will not work once September is over or 25 people have been selected. More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have high blood pressure? High cholesterol? Asthma? Depression? Gut issues? Joint or muscle pain? Headaches? If you said yes to any of these there is a high chance you have some chronic inflammation. Through genetics, environmental factors, and food, there are many contributors to an inflamed body. Certain times of the year, the cleaners we use, even where your house is located can all increase your chances of having chronic inflammation and ultimately a chronic disease. So what can you do? Let's talk about it! In this episode we talk about: - What exactly is inflammation. - The two types of inflammation you likely have experienced. - How do you know if you are inflamed (lab tests and physical signs). - The 2 step approach to help support your body's inflammation. If you need support with food patterns or habits, or what to eat in general, YOU'RE IN LUCK! During the month of September, I'm offering exclusive pricing to 25 new clients who want to work on their nutrition habits so that they can gain energy, improve health conditions, and set a solid foundation of healthy habits around food and lifestyle prior to the busy holiday season. Click below to take advantage of this September only pricing! Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Exclusive September Initial session pricing. Click HERE! *Link will not work once September is over or 25 people have been selected. More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you "inhale" your food? Have you felt guilt or embarrassment when eating because you are always the first one finished? Have you tried to slow down your eating previously but weren't successful? If you think slowing down your eating is something you need to improve on, this episode is for you! There are many health benefits to eating at a slower pace, but how do you do it? How can you make it stick? Have a listen and let's get you on the right track! In this episode we talk about: - Why fast eating negatively impacts your health. - 10 of the traditionally used tips and tricks for slowing down your eating. - The #1 tip I have when it comes to being successful in slowing down your eating (proven effective!). - How fast eating ties to emotional eating and what to do about it. Fast eating is another food pattern or habit that is learned. Any habit can be "un-learned" and this episode gives you some of the tools to do just that! If you need support with food patterns or habits, or what to eat in general, YOU'RE IN LUCK! During the month of September, I'm offering exclusive pricing to 25 new clients who want to work on their nutrition habits so that they can gain energy, improve health conditions, and set a solid foundation of healthy habits around food and lifestyle prior to the busy holiday season. Click below to take advantage of this September only pricing! Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Exclusive September Initial session pricing. Click HERE! *Link will not work once September is over or 25 people have been selected. More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Have you ever blamed yourself or your "willpower" when you don't achieve a goal? Maybe you "fall off the diet wagon" and say, "I just don't have the willpower to stick with it". What if that wasn't the case? What if it was a part of your brain sabotaging your success? What if there was a way to use the power of your brain to help shape your future goals? In this episode we talk about: -How are brains can mess up our good intentions. - What the reticular activating system is and how it can sabotage you. - How can you use your subconscious mind to achieve your health goals. - I go through an exercise to connect your current lifestyle with your future goal expectations. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Meal Planning Guide- free download More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The term "ultra-processed" foods is becoming a buzz word all over the internet. Like anything, there are many opinions and theories out there around just how "good" or "bad" these foods are for our health. Are they something to be concerned about? What even are they and are you getting them in your diet? What does it mean for our kids and how we feed them? In this episode we talk about: - What exactly does "Ultra-processed foods" mean? - What are examples of these? - What's the big deal? Are they bad? A look at what the science and research says. - Should I eliminate them completely? - Example of a day with minimally processed foods. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Meal Planning Guide- free download More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"Can I have a snack?" If you have kids at home you may hear this question MULTIPLE times per day. Many parents cringe at the thought of trying to find a healthy snack for their kids. Do kids actually need snacks? What about adults? How do you know if a snack is beneficial or not? What if your kid always seems hungry or on the flip side, NEVER seems hungry? I've got you covered! In this episode we talk about: - Are snacks needed for kids? - What makes a snack "good" or "bad"? - How to make snacks more supportive. - Examples of balanced snacks. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. - The ULTIMATE Smoothie Guide- CLICK HERE More fun stuff: - Click HERE to download the free guide- Nutrition for College Students! - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

1 in 6 people will develop a brain-related illness or issue. With that staggering statistic, it's time we look at the relationship between what we eat and our brain. From dementia, to depression, to Alzheimer's disease, to behavioral issues, the nutrients and components of food we consume has a major impact on the health of our brain. Whether you are concerned about your child's concentration in school, their behavior, or maybe it's your own brain fog, this episode may be the information you need to make some positive changes! In this episode we talk about: - 5 areas of health that impact brain health in adults and kids. - Specific nutrients that are important for brain health. - Common foods that put you at risk for developing brain related issues. - Specific eating strategies to help support you and your kids' brains! Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes. More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Click HERE to download the free guide- Nutrition for College Students! - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

What are B vitamins and are they really all that important? You may have heard of different B vitamins like B12, B6, or maybe other names such as niacin or riboflavin but do you really need to worry about getting enough of them? The short answer, YES! Each B vitamin is important for various reasons and in this episode we talk all about it. Are you at a particular risk for deficiency? Are you already showing signs of a deficiency in one or more of them? How do you get more of them if you are at risk? In this episode we talk about: - What a B vitamin is and why they are important. - Each B vitamin (1-12), sources of each, and how to spot a deficiency. - Which forms are best if you do need to supplement. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Click HERE to download the free guide- Nutrition for College Students! - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The term "root cause" gets tossed around a lot in the media and health industry now. When it comes to almost any disease or condition, nutrition is either directly or indirectly related in some way. So you could say it's a part of a root cause to most conditions, right? Or is it? You aren't at the root until nothing causes it. So what then, is the ROOT of your nutrition? I talk about this and more in this week's episode. In this episode we talk about: - What the root cause of most disease, illness, and symptoms is. - The root cause behind why most diets fail (hint...it's not the fact most are unrealistic). - Examples of how to take your symptoms and conditions and follow it "upstream" to find the root cause. - What YOU can do to get on a better path with your nutritional habits. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Click HERE to download the free guide- Nutrition for College Students! - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's almost time for colleges to start opening up the doors for a new batch of students to come. Although back to school can be exciting, for those starting out on their own in college, it can also be a time of uncertainty. When it comes to nutrition, the first year of college can be chaotic! From new food schedules, to skipping meals, to stress eating, there can be a lot going on. Let's spend some time talking about some nutritional deficiencies I see in college kids, how to make healthy food in a dorm work for you, and how to eat healthy on a budget. In this episode I talk about: - Why nutrition during this time is important. - Common nutritional deficiencies I see in college-age students. - Signs and symptoms you can look out for to spot your own nutritional imbalances. - A simple way to eat balanced in the cafeteria. - Tips on how to find the best quality foods at the lowest price when on a tight budget. Mentioned in this episode: - Click HERE to download the free guide- Nutrition for College Students! - Here is the popcorn popper I mentioned found on Amazon-- Click HERE - Schedule a free consultation HERE! More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode I talk about: Celiac disease vs wheat allergy vs Non-Celiac Gluten Sensitivity. How each present and how to diagnose. What symptoms are common in non-celiac gluten sensitivity. Why so many more people have issues with gluten now. And finally, how to start exploring if reducing gluten is right for you! Mentioned in this episode: - Mumolo, M. G., Rettura, F., Melissari, S., Costa, F., Ricchiuti, A., Ceccarelli, L., de Bortoli, N., Marchi, S., & Bellini, M. (2020). Is Gluten the Only Culprit for Non-Celiac Gluten/Wheat Sensitivity?. Nutrients, 12(12), 3785. https://doi.org/10.3390/nu12123785 - Schedule a free consultation HERE! - Download your FREE guide to living gluten-free or gluten-reduced HERE! More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have digestive issues? Tummy troubles, gas, bloating, constipation, and acid reflux can all be signs that your gut is struggling. For many this can be a constant problem with no end in sight. For others it may just happen every now and then. Either way, there are some things to consider and actions to take. In this episode I cover some basics when it comes to digestive health. We are going to talk about: Digestion and absorption- what this actually is and common issues that can occur. Transit time and what having a fast or slow transit time means- also a way to gauge your own time. One common myth I hear A LOT when it comes to digestive health- maybe you do this? And finally, action steps you can take to get your digestion back on track. So let's do this! Resources mentioned in this episode: Schedule a free consultation HERE! More fun stuff: Connect on FACEBOOK or INSTAGRAM - Hidden sources of sugar- free download - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

High blood pressure is a common problem around the world but especially in the U.S. 50% of men have it and 46% of women have it. A common disease, however, doesn't mean there's nothing we can do about it. There are a lot of things both lifestyle and nutritionally we can do to lower blood pressure and also reduce the risk of developing it. One of the biggest problems with high blood pressure is many people don't even know they have it! The "silent killer" is often symptom free until heart disease, stroke, or heart attacks develop. Are you at risk? In this episode we talk about: - What is high blood pressure? - Who is most likely to develop high blood pressure? - What's in our diet that's driving blood pressure up? - What you can do TODAY to help improve your blood pressure. Mentioned in this episode: Center for Disease Control : https://www.cdc.gov/bloodpressure/facts.htm Chen, L., Caballero, B., Mitchell, D. C., Loria, C., Lin, P. H., Champagne, C. M., Elmer, P. J., Ard, J. D., Batch, B. C., Anderson, C. A., & Appel, L. J. (2010). Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: a prospective study among United States adults. Circulation, 121(22), 2398–2406. https://doi.org/10.1161/CIRCULATIONAHA.109.911164 Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE More fun stuff: - Connect on FACEBOOK or INSTAGRAM - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE - Download the Hidden Sugar list HERE: https://www.foodfactornutrition.com/freebies Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

She's back! The amazing, the wonderful, the beautiful, Simone Mack-Orr from Smack Fitness is here sharing her wisdom and expertise around the internal drivers we all have for fitness, mindset, and nutrition. She has built a solid community around her refreshing and kind view on body image, self-evolution, and movement. She loves to keep fitness and nutrition simple and shows us that we all need to be a little kinder to ourselves in our health progressions. This episode is for you if you feel guilt, shame, burn out, or anxious around movement or starting a routine. In this episode we talk about: Her “CHECK” method for optimizing your mindset around fitness (or anything!). How to prioritize your personal needs now that kids are on summer break. How to evolve your workouts based on the season and your phase of life. How to encourage kids to develop healthy mindsets and habits around nutrition and fitness. Her favorite ways to eat healthy and keep it simple. Mentioned in this episode: Where to find Simone- Email: smackfitness864@gmail.com Follow her on IG: @smackfitness Follow her on FB: Simone Mack-Orr or Smack Fitness Check out her website and group information: HERE. Jackson Farms- SC- Produce boxes! Find them on their website HERE . Follow them on IG and see when those blackberries will be ready! More fun stuff: - Schedule a free consultation HERE! - Connect on FACEBOOK or INSTAGRAM - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

This is one of the most downloaded episodes and I wanted to give it a chance at a replay! Whether you've heard of non-alcoholic fatty liver disease (NAFLD) or not, it's becoming a worsening problem in America, and prevalence in children is on the rise. This form of liver disease is fast becoming the most common and does not discriminate. We are all at risk of developing NAFLD and it's estimated that 30% of the population currently has it, sometimes without knowing it! What can you do to reduce you and your kids' chances of developing this condition? How can you help keep your kids healthy so they don't develop it? The good news is that this condition is highly linked to diet and has modifiable changes you can make today! In this episode we discuss: - what is NAFLD and why is it becoming a bigger problem? - one component of food that has the strongest link to developing NAFLD. - Why this matters for your children's health. - a few action steps you can take to lower your risk and improve your diet. Resources mentioned in this episode: - Schedule a free consultation HERE! - Sign up for the Summer Nutrition Club for kids! Click HERE - Hidden sources of sugar- free download More fun stuff: Connect on FACEBOOK or INSTAGRAM - The Student Athlete Nutrition Guide. Click HERE to purchase. - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Summer time can bring a bunch of emotions. For kids it may be exciting! For parents, it might be dread with a little bit of tiredness peppered in. When it comes to nutrition, summer time is a great time to re-establish healthy eating habits with your kids. Often, parents become concerned about their children's eating habits over the summer. Lack of structure, no set time or routine, and being home all day can all lead to concern. Depending on the age of your child, there are definitely things to consider to help them learn how to feed themselves! In this episode I discuss: - What nutrition patterns to notice in your kids. - What many parents fear when it comes to their kids' nutrition. - How to develop and encourage healthy habits in your kids. - 8 tips to consider when creating a summer time routine. Mentioned in this episode: Sign up for the Summer Nutrition Club for kids! Click HERE The Student Athlete Nutrition Guide. Click HERE to purchase. Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Eating patterns are actions that you take around food that you repeat. Commonly thought of as a habit, patterns can be problematic when it comes to your health, especially if you aren't aware of them. From a nutritional lens, many common health issues are rooted or started by these 3 eating patterns. Issues such as brain fog, gas, bloating, malabsorption, infections, and inflammation all can be the result of these 3 patterns around food that many people recognize in themselves. Today, I go over the 3 most common patterns I see and what to do about them. In this episode I discuss: - The top 3 eating patterns I see in people. - Where each of these patterns come from. - What happens to your health when you have these patterns. -Tips on how to change up your patterns to be more supportive. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! - Episode 35- Are you a fast eater? Listen HERE! More fun stuff: - Sign up for the Summer Nutrition Club for kids! Click HERE - The Student Athlete Nutrition Guide. Click HERE to purchase. - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

As parents we all want our kids to eat healthy. Unfortunately, our over-scheduled, over-tired, under-supported lives don't always allow for this. The health of our nation's kids is worsening with some kids as young as 5 now being diagnosed with diseases that were once considered to only affect adults. These diseases are nutrition and lifestyle related which means there are things we can DO to improve the outcome. Many kids are simply not receiving the nutrition education that they deserve. Many schools no longer teach nutrition or even basic cooking skills anymore. Kids are bombarded with food marketing campaigns that promote sugar-sweetened foods and drinks and put a lot of misinformation out there. Trends on social media and the ever-present diet culture all influence our kids and are forming their habits that can last a lifetime. Now is the time to change this. In this episode I discuss: - Why nutrition is important for kids. - What many parents fear when it comes to their kids' nutrition. - Who/what is actually influencing kids' choices. - What needs to happen for this generation of kids to learn healthy habits. Mentioned in this episode: Sign up for the Summer Nutrition Club for kids! Click HERE More fun stuff: - The Student Athlete Nutrition Guide. Click HERE to purchase. - Schedule a free 20 minute consultation HERE! - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

One of the many challenges we face as parents is what to feed our kids. In the shuffle of work, school, and practices, often our nutrition gets limited to what's easiest. When this happens repeatedly, our body can become depleted. In children, especially children who are also athletes, this makes them extra susceptible to nutrition-related deficiencies and symptoms that can show up in their performance on and off the field. The good news is that teaching them to eat balanced and nutritionally supportive does not have to be complicated. If fact, when they know the basics, they can even make their own meals and snacks and fuel themselves properly before their games and practices. In this episode I discuss: - Why nutrition is important to athletes, especially student athletes. - Common nutrition related symptoms your child may experience if they aren't getting the right nutrition. - Specific nutrients that athletes need and why. - Tips on how to feed student athletes (and how to encourage them to feed themselves!). Mentioned in this episode: - The Student Athlete Nutrition Guide. Click HERE to purchase. More fun stuff: - Schedule a free 20 minute consultation HERE! - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In today's fast-paced world, being busy is often seen as a badge of honor. However, how does this impact our health and the future health of our children? While being busy may be seen as a sign of success, it can have a negative impact on our health. Are the symptoms that you or your family are experiencing related to being over-scheduled? Chances are, yes! In this episode I discuss: - Why being 'busy' is hurting our health. - How being busy is having a lasting impact on our kids' health. - 3 foundational parts of health that are impacted the most. - 3 tips to try out TODAY that will help balance your schedule and your health. Mentioned in this episode: - Ep 45- Fitness myths, mindset, and motivations- with Simone Mack-Orr- Click HERE to listen! More fun stuff: - Schedule a free 20 minute consultation HERE! - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Many people feel "out of control" when it comes to sugar. It can seem like sugar is seemingly everywhere and in everything so no wonder it can seem challenging to lower it. What if lowering it, though, could improve some of the symptoms you have? If you are bugged by: - fatigue - digestive issues - headaches - joint pain Could those be improved by reducing your sugar? Back in January, I ran an experiment called the 14-day Sugar Experiment. This was based off of previous research that showed our cravings for sugar could be reduced or possibly eliminated in as little as 14 days. I was intrigued so I put it to the test. I walked a group of people through an experiment of our own where we reduced our sugar intake and took note of what we noticed in our health. The results were interesting! In this episode I discuss: - How the experiment was run. - What participants learned about sugar in their diet. - What participants noticed as a result from lowering sugar. - How the many layers of a sugar craving can determine how to reduce cravings. Mentioned in this episode: - The Next 14-day Sugar Experiment- click HERE to join! More fun stuff: - Schedule a free 20 minute consultation HERE! - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode, I discuss the stages of change in behavior and nutrition and how they can affect your journey towards a healthier lifestyle. We'll be exploring the different stages, including precontemplation, contemplation, preparation, action, and maintenance, and how to identify which stage you're currently in. We discuss: Precontemplation Stage: Definition and characteristics of the precontemplation stage Why people may stay in this stage and how to recognize it Strategies for moving out of the precontemplation stage Contemplation Stage: Definition and characteristics of the contemplation stage Why people may stay in this stage and how to recognize it Strategies for moving out of the contemplation stage Preparation Stage: Definition and characteristics of the preparation stage Why people may stay in this stage and how to recognize it Strategies for moving out of the preparation stage Action Stage: Definition and characteristics of the action stage Why people may struggle in this stage and how to overcome obstacles Strategies for maintaining progress in the action stage Maintenance Stage: Definition and characteristics of the maintenance stage Why people may struggle to maintain progress and how to avoid relapse Strategies for staying motivated and continuing to make progress By understanding the different stages of change in nutrition, you can better identify where you are in your journey towards a healthier lifestyle and take the necessary steps to move forward. Whether you're in the precontemplation stage or the maintenance stage, there are strategies and resources available to help you achieve your goals. Remember to stay patient and persistent, and celebrate your progress along the way! Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Bold statement alert: You will never reach your goal, and sustain your goal, if you don't get to the heart of what's preventing you from achieving it in the first place. For many, they focus on an unwanted symptom. Whether it's weight gain, inflammation, pain, fatigue, etc. You can't heal and resolve a symptom without getting to the source of the problem. You can put a "Band-Aid" on it like crash dieting, taking pain meds, or stimulants, but the symptom will continue to surface because the root cause hasn't been addressed. The term "root cause" gets tossed around a lot in the media and health industry now. When it comes to almost any disease or condition, nutrition is either directly or indirectly related in some way. So you could say it's a part of a root cause to most conditions, right? Or is it? You aren't at the root until nothing causes it. So what then, is the ROOT of your nutrition? I talk about this and more in this week's episode. In this episode we talk about: - What the root cause of most disease, illness, and symptoms is. - The root cause behind why most diets fail (hint...it's not the fact most are unrealistic). - Examples of how to take your symptoms and conditions and follow it "upstream" to find the root cause. - What YOU can do to get on a better path with your nutritional habits. Mentioned in this episode: - Schedule a free 20 minute consultation HERE! More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have digestive issues? In this replay episode, we discuss the basics when it comes to why digestion can be thrown off and what to do about it. Tummy troubles, gas, bloating, constipation, and acid reflux can all be signs that your gut is struggling. For many this can be a constant problem with no end in sight. For others it may just happen every now and then. Either way, there are some things to consider and actions to take. In this episode I cover some basics when it comes to digestive health. We are going to talk about: Digestion and absorption- what this actually is and common issues that can occur. Transit time and what having a fast or slow transit time means- also a way to gauge your own time. One common myth I hear A LOT when it comes to digestive health- maybe you do this? And finally, action steps you can take to get your digestion back on track. So let's do this! Resources mentioned in this episode: Schedule a free consultation HERE! More fun stuff: Connect on FACEBOOK or INSTAGRAM - Hidden sources of sugar- free download - Meal Planning Guide- free download - The ULTIMATE Smoothie Guide- Click HERE Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

We all have heard that we need to increase our fruits and vegetables. Eating fresh produce is "healthy" for us, right? Well what if there are toxic chemicals sprayed on them and now you are eating them multiple times per day (from the advice of your nutritionist

As a parent, feeding your kids can be a struggle, but have you thought about it from THEIR perspective? I recently had the opportunity to eat lunch with a group of 1st graders and I learned a LOT about what kind of foods they are given in their lunch box. I asked a couple of them more about their lunches and I was surprised to learn that they actually WANTED to have veggies in there (but didn't). I decided to make this episode in a way so you can listen with your kiddos and you can decide together how to best pack lunches for the day. In this episode we talk about: - What I noticed was missing in most 1st grader's lunches. - The 6 things to include in your lunch boxes to help build healthy bodies. - How to find the balance with nutrition and dessert foods. *Don't forget to share this with a friend or family member so they can build healthy lunches as well! Mentioned in this episode: - The Lunchbox Generator handout! Click HERE! - Register for the March 17th virtual cooking class for kids HERE! - Schedule a free 20 minute consultation HERE! - Freebies: www.foodfactornutrition.com/freebies More fun stuff: - The ULTIMATE Smoothie Guide- CLICK HERE - Sugar Reset Mini Course- Click HERE - Connect on FACEBOOK or INSTAGRAM tag @foodfactornutrition and let's chat about your questions! Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!