The Fueled and Well Podcast

We're back with another guest episode! Today's podcast episode features Heather Lasco, Registered Dietitian and Founder of Confidently NourishED. Brittany and Heather talk on a variety of amazing topics including why hunger/fullness signals can't be trusted at the start of your recovery, what mechanical eating and urge surfing is, how to reframe your eating disorder thoughts into recovery-focused thoughts, and so much more. To connect with Heather, check out her Instagram or Confidently NourishED website to learn more! Follow us on ⁠Instagram⁠ and ⁠TikTok⁠ ⁠Download your free meal and snack guide for period recovery here!⁠ Ready for period recovery coaching? ⁠Get on the waitlist for the next round of our program⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In this episode, Brittany covers 6 common sneaky food & exercise habits that may be holding you back from fully recovering your hypothalamic amenorrhea. Topics like intuitive eating during period recovery, exercise modifications and stress are all addressed in this short but powerful episode - we can't wait for you to dive in!Be sure to check out all the resources mentioned throughout this podcast linked below for some additional guidance & support throughout your recovery journey! Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program Looking for support but don't know what the best option is for you? Book a FREE 1:1 strategy call here! Sources Referenced: The Fueled & Well Podcast Episode 35: Can You Eat Intuitively During HA Recovery? The Fueled & Well Podcast Episode 15: How to Create a Healthy, Sustainable Relationship with Exercise with Non-Diet Trainer Kira Onysko The Fueled & Well Podcast Episode 37: Why You Need to Change Your Exercise Routine to Recover Your Period The Fueled & Well Podcast Episode 39: Wondering if What You're Doing for Period Recovery is "Working"? Signs From Your Body and How to Track Progress --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

You asked, and we're here to answer! In this Q&A episode, Brittany answers questions submitted by our listeners covering things like, "I've been eating and resting more but still don't have my period," "will I always be this hungry?!" and "how can maintain my period after HA while starting exercise again?" Have a question you want to be featured on the next Q&A episode? ➝ Submit your questions here! Follow us on Instagram and TikTok Get your Recovery Tracking Spreadsheet here! Submit your questions here to be featured on our next Q&A episode Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program Previous Episodes Referenced: Fueled & Well Episode 18: "But I'm Definitely Eating Enough!" - And Still No Period Fueled & Well Episode 19: Making Strength Training Approachable with Sara Tucker Howe Fueled & Well Episode 20: Are You Hindering Your Own Hypothalamic Amenorrhea Recovery? --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Period recovery can be really tough and if you find yourself wondering if the approach you're taking is working or if you're making any progress in recovery, this episode is for you! Brittany shares a list of common signs that show you are in fact making your way toward recovering your period. She also shares a few tangible ways that you can track your progression if you are more of a data-driven person. Be sure to check out the resources below for extra free support in your recovery journey! Get your Period Recovery Progress Tracker here! Tired of doubting yourself during your period recovery process? Get on the waitlist for the next round of Period Recovery Breakthrough, our 12-week coaching program designed to help you get your period back for good with less overwhelm! Follow us on Instagram and TikTok Sources Referenced: Cervical mucus article Measuring basal body temperature (BBT) article Episode 24 of The Fueled & Well Podcast: The 5 Daily Habits You NEED to be Doing for HA Recovery ➝ Spotify | Apple Podcast Episode 20 of The Fueled & Well Podcast: Are You Hindering Your Own Hypothalamic Amenorrhea Recovery? ➝ Spotify | Apple Podcast --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Today's episode features Dr. Jenn Huber who is a Canadian Registered Dietitian, Naturopathic Doctor and Intuitive Eating Coach set out to help women thrive in midlife. This was such a great conversation hitting on topics like being stuck in the diet cycle during midlife and how to transition to intuitive eating, what the "secret sauce" is for intuitive eaters, and how gentle nutrition is supportive for menopausal women. Jenn also explains the changes in your "hormone soup" as you reach menopause and why dieting does not support your hormone health at any stage of life, but especially in midlife.  If you or someone you know is currently going through peri-menopause or menopause, we encourage you to share this episode with them. And as always, feel free to send us feedback or topic requests for future episodes through an Instagram DM!  Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program To Learn More About Dr. Jenn Huber: Follow her on Instagram: @menopause.nutritionist Listen to Dr. Jenn's podcast: The Midlife Feast | Spotify | Apple Podcasts To learn more about her 1:1 services, group and membership programs, check out her website here!  --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

We get asked all the time, "Do I have to cut out ALL my exercise in order to recover my period?!" In this episode, Brittany explains why modifications to your typical exercise routine are critical to your HA recovery and what those changes may look like. She helps listeners understand how the body responds to exercise and, of course, provides tips for if you are struggling to decrease your exercise in a way that is supportive of your recovery. If you listen to this episode and think, "I need recovery support ASAP!" there's still time to sign up with our LAST MINUTE ENROLLMENT for Period Recovery Breakthrough. Doors close on Friday, July 28th!!! Follow us on Instagram and TikTok Ready to get support ASAP? ➝ SIGN UP FOR LAST MINUTE ENROLLMENT HERE - only open until July 28th Interested period recovery coaching in the future? Get on the waitlist for the next round of our program Download your free meal and snack guide for period recovery here! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

This week we have a fun episode featuring Grace, our Associate Registered Dietitian and editor of the podcast! Grace shares her story on becoming a dietitian and how she got to where she is today, professionally and personally. Fun fact - if you are listening to this episode the day it airs, today is her WEDDING DAY! Brittany and Grace talk all about the wedding details, wedding planning, and ending off with a big wedding tip for other future brides.  If you are interested in working with our Registered Dietitian and Certified Intuitive Eating Counselor, Grace, you can book your FREE discovery call with her HERE! Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Want to work with Grace 1-on-1? Book a FREE Discovery Call Here Ready for period recovery coaching? Apply for the July round today ... enrollment closes Sunday! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If you are interested in beginning your Intuitive Eating journey while on a path to recovering your period, you NEED to listen to this episode first. Brittany discusses why jumping head first into Intuitive Eating during period recovery can actually hinder, harm, or prolong your recovery journey. She also shares which principles can be picked up immediately and which should be held off until your body is in a more stable place. And you know Brittany wouldn't leave ya hangin' without leaving you with some tangible intuitive eating actions you can start ASAP! Tired of guessing your way through period recovery? ➝ We are currently enrolling for our 12-week Period Recovery Breakthrough group program! The application is open NOW through Sunday, July 16th, so don't wait! Ready for period recovery coaching? Apply for the next round here: We start July 23rd! Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Sources Referenced: Book a FREE discovery call with our Certified Intuitive Eating Counselor & Registered Dietitian, Grace! Check out the Intuitive Eating website HERE The Fueled & Well Podcast - Episode 1: Intuitive Eating 101 ➝ Listen on: Spotify | Apple Podcasts  Just a few of our favorite Intuitive Eating accounts: @thenutritiontea, @feelgooddietitian, @stephgrassodietitian, @thewellful, @diet.culture.rebel, @find.food.freedom --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If your period is missing and you are on the fence about going "all in" for HA recovery, we highly encourage you dive straight into this episode - like, right now. Brittany shares a few common reasons, fears, and doubts for why women tend to stay stuck in their recovery. Although choosing recovery is not an easy task, the benefits of healing your body are truly unmatched. If you still don't believe us, Brittany shares a powerful testimonial from a Period Recovery Breakthrough member that is sure to inspire you. Are you are finally ready to go "all in" and recover your missing period? Then you may want to consider applying to our next round of Period Recovery Breakthrough, our 12-week group coaching program! If you submit your application by Monday July 3rd, you'll get $250 OFF + a FREE 1:1 bonus call with Brittany, so don't wait! Follow us on Instagram and TikTok Ready for period recovery coaching? Apply for the next round here: We start July 23rd! Sources Referenced: The Fueled & Well Podcast - Episode 13: How Do I Deal with Weight Gain? ➝ Listen on: Spotify | Apple Podcasts The Fueled & Well Podcast - Episode 1: Intuitive Eating 101 ➝ Listen on: Spotify | Apple Podcasts  The Fueled & Well Podcast - Episode 2: Not Sure How to Start Eating Intuitively? Listen for Your First 3 Steps! ➝ Listen on: Spotify | Apple Podcasts The Fueled & Well Podcast - Episode 11: "But That's Not Healthy!" and Other Intuitive Eating Myths ➝ Listen on: Spotify | Apple Podcasts --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Have you ever been told that your missing period can be "fixed" by getting on hormonal birth control? Brittany explains in this episode why birth control is only a bandaid to your missing period and how it doesn't get to the root cause of your hypothalamic amenorrhea. She also discusses some signs to look for if you've been on hormonal birth control for years and don't know if your body has recovered or would be "okay" on its own without it.  Want more individualized support to help you navigate your HA and recover your period for good? Our Period Recovery Breakthrough program might be the perfect next step in your journey! Get on the waitlist for our next round of PRB starting in July HERE! Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program: next round starts in July! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In this guest episode we have on Reilly Beatty, a Certified Sports Dietitian who helps athletes of all ranges with easy and simple nutrition. Throughout the episode, Reilly describes what some of the top nutrition mistakes are that athletes make, how athletes can get away from the diet mindset, and shares how fueling can be made simple and easy again. She also loves to explain the 'why' behind pre- and post-fueling so athletes can maximize their performance goals.  Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program To Learn More About Reilly: Follow her on Instagram: @reilly.beatty.nutrition Listen to Reilly's podcast: Eat More Carbs - Spotify | Apple Podcasts Or check out her Performance Fueling Club on her website! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Have you been under the impression that carbs make you unhealthy and that you shouldn't eat them? If so, this episode is for you! Brittany gives the true low down on all things carbohydrates - from why you might fear them, how the anti-carb diet has developed culturally, and why you don't need to be avoiding them, especially if you are recovering from hypothalamic amenorrhea. She rounds out this episode by providing some tips on where to start if you're still feeling nervous about incorporating carbs into your daily meals. If you'd like to tackle your fear of carbs during HA recovery with professional support and guidance, you might want to consider signing up for our next round of Period Recovery Breakthrough - get on the waitlist here!  Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Apply for the next round of our program Sources Referenced: The Maintenance Phase Podcast: The Obesity Epidemic - ⁠Spotify⁠ | ⁠Apple Podcasts⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If you thought the only thing you needed to do to get your period back was to eat more and exercise less, this episode was made for YOU! Brittany explains the period recovery process more in depth so you know what to truly expect if you have HA. In this episode, you'll learn what the key first step is to take before making any physical changes, as well as the most impactful food changes you can make to support your recovery. In addition, Brittany shows listeners the various exercise and environmental changes that will aid in getting your cycles back and how you can learn to be the expert of your own body. If you are tired of guessing your way through recovery and are ready to tackle your period with professional support, get on our Period Recovery Breakthrough waitlist to see if our program is the right support for you!  Follow us on Instagram and TikTok Ready for period recovery coaching? Join the Period Recovery Breakthrough waitlist by June 5th to get exclusive discounts - and a bonus 1-on-1 call!  --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In this week's short n' sweet episode, Brittany dives into some long-term and short-term effects of hypothalamic amenorrhea that may be negatively impacting your health. She also explains the role estrogen plays in women with HA and how your gut health symptoms may be connected to your missing periods. If you are missing your period and want professional support in navigating how to get your menstrual cycle back, you might want to get on our waitlist for our next round of Period Recovery Breakthrough, starting July 2023!  Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program For Additional HA-Specific Episodes From Us, Check Out: Episode 20: Are You Hindering Your Own Hypothalamic Amenorrhea Recovery? | Spotify | Apple Pod Episode 24: The 5 Daily Habits You NEED to be Doing for HA Recovery | Spotify | Apple Pod Sources Referenced: No Period. Now What? by Dr. Nicola J Rinaldi Meczekalski, B., Katulski, K., Czyzyk, A. et al. Functional hypothalamic amenorrhea and its influence on women's health. J Endocrinol Invest 37, 1049–1056 (2014). https://doi.org/10.1007/s40618-014-0169-3 --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

This guest episode features Bridgett Burrick Brown, founder of Beyond Beauty Project. During this inspiring and eye-opening interview, Brittany and Bridgett talk about how to reframe negative body thoughts, how to learn to befriend and be kind toward yourself, how powerful the unrealistic beauty standards in our world are, and so much more. Their conversation is vulnerable and honest and one you definitely don't want to miss out on! Additional Links: Follow us on Instagram and TikTok Download your free meal and snack guide for period recovery here! Ready for period recovery coaching? Get on the waitlist for the next round of our program To Learn More About Bridgett: Follow her on Instagram: @beyond.beauty.project Check out the Beyond Beauty Project website: beyondbeautyproject.com Get in touch with Bridgett at bridgett@beyondbeautyproject.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

With summer quickly approaching, Brittany dives into all things body image today! She starts this episode off by getting straight into body positivity and body neutrality, explaining the difference between them and how one will be a better foundation for body image than the other. Brittany also challenges our listeners to various summer body thoughts and encourages you to break through the barriers that may be preventing you from enjoying this sunny season to the fullest. Don't worry - she closes the episode out with actionable steps you can take ASAP to get you set up for success this summer.  If you find this episode helpful, make sure to download it and share it with a friend who might also benefit from listening! Follow us on Instagram and TikTok Check out the book or audiobook More Than a Body (By Lindsay and Lexie Kite, PhD) --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In this Q&A episode, Brittany dives into some Instagram follower questions related to nutrition, exercise, and body image for those with hypothalamic amenorrhea. We explore topics including how much exercise is too much, what foods should be avoided or eaten more of during recovery, how to feel good in your body after recovering your period, as well as discussing when intuitive eating can play a role in your recovery journey! If you found this Q&A style of episode beneficial and you'd like to hear more episodes like this in the future, shoot us a DM on Instagram and submit any questions you may have! Additional Links: Join the waitlist for the next round of Period Recovery Breakthrough FREE Meal & Snack Guide for Recovery Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

This guest episode features Allie Landry, a fellow anti-diet dietitian and Certified Intuitive Eating Counselor. In this episode, we talk all about diet culture - what it is, how it shows up in your day-to-day life, and how it has evolved over time. We also discuss various aspects of intuitive eating including what it actually looks like vs. what it's made out to be, what can happen to your weight, and how to incorporate gentle nutrition into this approach. And if you have ever struggled with or wanted to learn more about body trust, make sure to hang around because we talk about that, too! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok To Learn More About Allie: Follow her on Instagram: @make_life_peachy Follow her on TikTok: @makelifepeachy To get in contact with Allie, head over to her website: makelifepeachy.com Snag her 4 Steps to Food + Body Freedom free guide HERE!  Sources Referenced: Intuitive Eating Book ⁠ ⁠Intuitive Eating Audiobook⁠ ⁠Intuitive Eating Workbook⁠ ⁠Intuitive Eating for Every Day⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

This short n' sweet episode covers five daily habits you should start ASAP to help you along your period recovery journey. The faster you implement these habits, the quicker the recovery! Don't forget to bring your pen and paper or your notes app because you'll definitely want to jot these steps down.  If you find these episodes helpful, check out our meal & snack freebie guide for period recovery ➝ Download your FREE GUIDE HERE for additional support! Additional Links: Join the waitlist for the next round of Period Recovery Breakthrough FREE Meal & Snack Guide for Recovery Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Do you feel like you're doing all the things you are supposed to do to be healthy, like clean eating and staying active, but still feel like it's not working? Maybe clean eating is actually one of the reasons holding you back from recovery. In this episode, Brittany elaborates on the various reasons why clean eating may not be supportive in your period recovery journey and explains how eating intuitively or strategically may be more beneficial.  If you feel like clean eating has taken over your life and you're ready to reclaim your body autonomy, we highly encourage you to apply for our Period Recovery Breakthrough program. *THIS Friday (4/14) is the LAST day to enroll - so don't wait! Additional Links: Are you needing more support in your period recovery journey? Our 12-week coaching program kicks off THIS WEEK: Friday is the last day to enroll for this round: Apply here Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

On today's episode, Brittany interviews Marina Gearhart, an Eating Disorder Therapist. These two anti-diet providers discuss the main pillars for being susceptible to an eating disorder, how to build resiliency against diet culture and why it's so hard to distance yourself from it. They also talk about the role social media can play in disordered eating/eating disorders and validate food & body distress even without having a formal diagnosis.  PS - if this conversation interests you AND you're also missing your period, you'll want to check out our Period Recovery Breakthrough program! Group program starts April 10th, so don't wait to apply! Additional Links: Apply for Period Recovery Breakthrough, our 12-week coaching program - we start April 10th! Follow us on Instagram and TikTok To learn more about Marina: Follow her on Instagram: @movingwithmarina Check out Marina's website or contact her at marina@movingwithmarina.com for more information! Sources Referenced: @kenziebrenna ➝ body diversity  @mikzazon ➝ PCOS, imperfect skin, ED recovery @remibader ➝ makes fun of fashion industry/ commentary on inclusive sizing @elisavalentistudio ➝ changing view of female body through art @diet.culture.rebel ➝ anti-diet dietitian  Sonya Renee Taylor ➝ The Body Is Not An Apology Book & Workbook --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Comin' in hot with a bonus episode covering all things sports, food, and missing periods! Brittany and Cindi recorded an Instagram Live together and it was too good not to share with our podcast listeners. In this episode, these two health professionals discuss the prevalence of amenorrhea in female athletes, weight stigma in the sports world, what birth control is actually doing for you, and SO much more.  PS - It's almost that time! If you are looking for extra support regarding period recovery, our Period Recovery Breakthrough group program is starting soon - SIGN UP HERE before doors close on April 2nd!  Additional Links: Apply for our 12-week group coaching program, Period Recovery Breakthrough, now for $200 off and a free 1-on-1 call: This round starts the week of April 3rd! Follow us on Instagram and TikTok To learn more about Cindi: Follow her on ⁠Instagram⁠: @sportsfoodandmentalhealth --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Having annoying, painful, and frequent digestive issues? If you are also missing your period, these may actually be (very) closely related. In this episode, Brittany gives you background behind WHY you might be experiencing gut issues with a lack of menstruation, explains what NOT to do and what you CAN do to manage the GI issues while on the road to recovering your period.  If this episode provides a new perspective on gut health and missing periods, you might want to check out our group program, Period Recovery Breakthrough! DON'T WAIT THOUGH, this 12-week coaching program will be closing its doors SOON (April 2nd) and we would hate for you to miss out! Additional Links: Apply for our 12-week group coaching program, Period Recovery Breakthrough, now for $200 OFF and a FREE 1-on-1 call: This round starts the week of April 3rd! Follow us on Instagram and TikTok Snag your FREE Period Recovery Meal & Snack Guide here! Sources Referenced: Berga SL, Marcus MD, Loucks TL, Hlastala S, Ringham R, Krohn MA. Recovery of ovarian activity in women with functional hypothalamic amenorrhea who were treated with cognitive behavior therapy. Fertil Steril. 2003 Oct;80(4):976-81. doi: 10.1016/s0015-0282(03)01124-5. PMID: 14556820. Brief Harvard Health article: The gut-brain connection --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

This episode is all about debunking hypothalamic amenorrhea (HA) misconceptions. If you have been diagnosed with or think you might have HA, this episode will help you learn if you are hindering or helping your period recovery. Brittany discusses common statements like, "as long as I eat more, I can still exercise the same!" and "I was told taking birth control would fix my HA!" and so many more. If this episode resonates with you and you'd like additional support, check out our Period Recovery Breakthrough program! This 12-week program offers professional and group support so you are surrounded by like-minded women who understand and relate to what you are going through. Additional Links: Apply for Period Recovery Breakthrough, our 12-week coaching program - we start April 3rd! Save $250 off if you apply by Tuesday 3/22! Follow us on Instagram and TikTok Sources Referenced: De Souza MJ, Toombs RJ, Scheid JL, O'Donnell E, West SL, Williams NI. "High prevalence of subtle and severe menstrual disturbances in exercising women: confirmation using daily hormone measures." Hum Reprod. 2010 Feb;25(2):491-503. doi: 10.1093/humrep/dep411. Epub 2009 Nov 26. PMID: 19945961. --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Thought about getting into strength training, but feel overwhelmed, scared, or don't know where to start?! Sara Tucker Howe, Personal Trainer and Health Coach, joins us today to unpack the benefits of and set the scene for what strength training can actually look like. We also discuss how tracking devices can be beneficial and not obsessive. AND, if you've ever heard people talk about cycle syncing with their exercise routine, we dive into that, too! PS - If you love to exercise BUT have lost your period somewhere along the way and are wondering how to get it back, our Period Recovery Breakthrough 12-week program starting in April might be just what you need! Additional Links: Apply for Period Recovery Breakthrough, our 12-week coaching program - we start April 3rd! Follow us on Instagram and TikTok To learn more about Sara: Follow her on Instagram: @saratuckerhowe Check out Sara's website or contact her at saratuckerhowe@gmail.com for more information! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If you are on a journey toward period recovery and feel like you're eating enough, but still haven't gotten it back yet - this episode was made for you! Brittany discusses various reasons why it might FEEL like you're eating enough, even if you aren't. And don't worry, we wouldn't leave ya hangin' there without giving you some actionable steps to walk away with! Period recovery can be tough alone. Our 12-week Period Recovery Breakthrough program offers professional and group support so you are surrounded by like-minded women who understand and relate to what you are going through. (Make sure to sign up before March 22nd for early enrollment which gets you $250 OFF plus 1 week of FREE food journal reviews!) Additional Links: Apply for Period Recovery Breakthrough, our 12-week coaching program - we start April 3rd! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If you enjoyed our 'How to Meal Prep Without Feeling Like You're Dieting' episode (Ep6), but have wanted more resources regarding intuitive eating-based meal prep, you are going to LOVE this episode! Brittany interviews Workweek Lunch founder, Talia Koren, who helps thousands of people all over the world master meal prep. Talia provides recipes and meal plans that are more about saving time, money, and energy... and to top it off, exclude the calorie count & macro BS. Check out this episode to hear more from Talia herself! Enjoying this episode but want even MORE support with your meal prep? Use code LETSCOOK for 10% OFF ANY of the Workweek Lunch (WWL) subscriptions! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok To learn more about Workweek Lunch: Follow WWL on Instagram and TikTok! To check out the Workweek Lunch blog or digital meal plan subscription, head on over to the website: https://workweeklunch.com/ (PS - if you sign up for the email list on her website, you will get a FREE digital copy of her grocery list document!) If you want to chat with Talia more, contact her at talia@workweeklunch.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

If you have been told by someone that not having a period is normal ... IT'S NOT. This episode is all about providing you with information to better understand your body and learn how to adequately care for it. Brittany shares 5 common mistakes that you can avoid when trying to get your period back, and of course, leaves you with 3 things you can start TODAY on your journey toward period recovery! PS - If you are ready to recover your period once and for all, make sure to apply for our 12-week period recovery program! (Also, if you reference this podcast when you apply, you will get $100 OFF the package! Make sure to sign up before spots fill up!) Additional Links: Apply for our 12-week period recovery program - we start in April! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In case ya missed it on Instagram, we're pivoting! We have been helping athletes & active women navigate intuitive eating for years, but recently have noticed how common it is for these individuals to lose their period somewhere along the way. (PS - Yes, it may be a common thing, but NO, it is not a normal thing.) We will still be providing information on all things intuitive eating and body image, but will just be talking about it in a more specific way now. We hope you stick along during this transition and want to thank you for being here to support us, so we can support YOU! In case you aren't already, make sure to follow us on Instagram and TikTok! --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In today's episode, Brittany gets the chance to interview Kira Onysko, a Non-Diet Fitness Professional that dedicates her career to teaching people how to enjoy exercise WITHOUT letting it consume their lives. Brittany and Kira have such a powerful discussion on the difference behind aesthetic-related motivations for exercise vs. non-diet motivations for joyful movement. Whether you are in the midst of moving your body for aesthetic reasons, stuck in a lull with exercise, or have already begun your journey to intuitive movement, this episode is a must! If you have ever struggled with your relationship to exercise or are interested in a non-diet exercise approach, make sure to check out Kira's Instagram for additional resources! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok To learn more about Kira: Follow Kira on Instagram: @kiraonysko To check out Kira's workout programs, subscriptions and 1-on-1 coaching, head on over to her website: http://www.yourtrainerkira.com If you want to chat with her more, contact Kira at kionysko@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Surprise! Brittany is pregnant!! This episode is a little different from our norm as Brittany shares a special personal update with our listeners. As she dives into the details of her big life changes, she shares how her inner intuitive eater has played such a CRITICAL role in this journey. Brittany ends this episode with her favorite personal realization, and let me tell ya, it's a special one. If you really enjoy this and want MORE personal update episodes in the future, shoot us a message on Instagram! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In a society that values thinness and perpetuates fatphobia, it makes sense why the fear of weight gain may feel so strong. In this episode, Brittany helps provide you with some tools to navigate weight gain including a social media detox, closet clean outs, setting boundaries and more. If something resonated with you during this episode or you would like us to do a deeper dive into a specific topic, we would love for you to share your feedback via Instagram DM! How To Remove Weight Loss Ads on Instagram: Go to your profile → click the three bar icon on the top right corner → click settings → click ads → click ad topics → in the search bar type: “weight,” ‘weight loss,” "body weight control," etc. (any other keywords/topics you would like to hide) → click see less Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok Sources Referenced: What We Don't Talk About When We Talk About Fat by Aubrey Gordon "You Just Need To Lose Weight" And 19 Other Myths About Fat People by Aubrey Gordon Maintenance Phase Podcast Co-Hosted by Aubrey Gordon and Michael Hobbes More Than A Body: Your Body Is An Instrument, Not An Ornament by Lindsay Kite, PhD and Lexie Kite, PhD --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Today we have guest expert, Tony Castillo, Owner of Nutrition For Performance, discussing all things SUPPLEMENTS! In the supplement world, things can get dicey pretty quickly, so Tony gives tips on how to find supplements without the extra, unwanted ingredients. He also explains the truths behind some of the most popular supplements out there including greens powders, collagen, creatine, fish oil, BCAAs and more! We promise you'll walk away from this episode learning something new. To stay up to date with all things supplements, make sure you follow Tony on Instagram and TikTok! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok To learn more about Tony: Follow Tony on on Instagram and TikTok To get your FREE 17 page guide on optimizing your nutrition in 2023, contact Tony at tony@nutritionfp.com Be sure to check out his website at https://nutritionfp.com/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Fueled and Well's Lead Dietitian, Brittany Wehrle, debunks 5 of the most common myths out there regarding intuitive eating. If you have ever thought, "I'm addicted to sugar," "Intuitive eating is giving up on health" or, "I'd only eat junk food if I could eat whatever I wanted," start this episode RIGHT NOW! Brittany brings her A-game to this episode creating awareness around diet culture's constant fear-mongering and provides you with evidence-based research supporting the intuitive eating approach. If you would like to work with our team of Registered Dietitians, fill out this application and make sure to reference this podcast for $50 OFF the nutrition coaching package of your choice. Additional Links: Apply for 1-on-1 nutrition coaching HERE (**make sure to reference the pod to get $50 OFF your coaching package!) Opt in for a FREE Food Habituation Handout referenced in this episode Follow us on Instagram and TikTok Get Your FREE Video Training on Overcoming Food Guilt and Stress! Sources Referenced: Westwater, M.L., Fletcher, P.C. & Ziauddeen, H. Sugar addiction: the state of the science. Eur J Nutr 55 (Suppl 2), 55–69 (2016). https://doi.org/10.1007/s00394-016-1229-6 --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Is your relationship with exercise feeling kind of forced or bland? In episode 10, Brittany discusses the many benefits of movement and asks some SERIOUS questions that will help you to better understand the "why" behind your exercise routine. Seriously - you're gonna want to bring a pen and paper for this one. If you listen to this episode the day it comes out, we would LOVE to hear your "why" around exercise in our Instagram stories! (And if you're listening to this at a later date, you can still share your answer with us in our DM's!!) Additional Links: Apply for 1-on-1 nutrition coaching HERE (**make sure to reference the pod to get $50 OFF your coaching package!) Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Have you ever asked yourself, "how do I know how much food is right for me?" If so, this is the episode for you! Brittany discusses ways to know if you are eating enough, not just to feel good, but to thrive in your everyday life. Lots of valuable signs and guidelines are provided throughout the episode, I guarantee you'll learn something new. If you are filling out a nutrition coaching application to work with us, don't forget to mention this podcast to get $50 OFF your package! Additional Links: Apply for 1-on-1 nutrition coaching HERE (**make sure to reference the pod to get $50 OFF your coaching package!) Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok Sources Referenced: Study about kids regulating intake: Birch, L.L., et al (1991). The variability of young children's energy intake. New England Journal of Medicine 324:232. Hunger and fullness scale --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Sabrina Magnan is a Food Freedom & Intuitive Eating coach who helps chronic dieters heal their relationship with food, find peace in their bodies and develop lasting health-promoting habits so that they can achieve true health without the obsession. PS - If you have any future guest requests, shoot us a DM on Instagram so we can try to get them featured on the pod! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok To learn more about Sabrina: Follow Sabrina on Instagram @sabrina.magnan.health Apply for Sabrina's Food Freedom Academy (starts January 23, 2022) Check out her website at www.sabrinamagnan.com or get in contact with her at info@sabrinamagnan.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Have you had frequent bloating, missed periods or absence of hunger/fullness sensations but didn't understand why?! These are just a few signs indicating that you mayyyy NOT be eating enough. In this episode, Brittany covers 10 common signs of under-eating and I bet there are a few you've probably never thought of before! If this episode resonated with you or you think you may be under-eating more than you realized, our 1-on-1 nutrition coaching program may be just what you need! Additional Links: Apply for 1-on-1 nutrition counseling HERE (**make sure to reference the podcast to get $50 OFF your coaching package!) Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Do you enjoy the benefits of meal prepping, but don't want to feel like you are still on a diet? If so, this is the perfect episode for you! Brittany walks you through step by step how to feel prepared with food for the week WITHOUT feeling burnt out or restricted by week's end. She discusses so many helpful tips and tricks, including the importance of 'flavor boosters' in your meals. Stay tuned till the end to hear her delicious and quick example recipes! If you enjoyed this episode and want even more FREE resources, check out our blog post on meal prepping for more detailed tips! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress! Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Do you have an Aunt Susan who never fails to make food and body comments at holiday get togethers like we do?! If so, you're going to want to bring your notepad and save this episode for easy reference. Brittany dives deep into how to prepare for, respond to, and decompress from uncomfortable food and body comments that come up at family meals, especially around the holidays. Stay tuned through the end as Brittany leaves you with some veryyyy important takeaways that you do NOT want to miss! Additional Links: Follow us on Instagram and TikTok Apply for 1-on-1 Coaching HERE. Get your FREE Video Training on Overcoming Food Guilt and Stress --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Enjoying this podcast and wanting to get to know Brittany a bit more? If so, it's your lucky day! In today's episode, Brittany takes us through her own history with food starting when she was a preteen and explains her WHY about what she does now. **WARNING: Although numbers, weights, and specific behaviors are omitted, this episode does discuss restriction and specific diets. If you are in the midst of a challenging relationship with food, please feel free to skip this episode if needed and tune in next week. If you want to spend WAY less time figuring out how to leave dieting and food obsession behind, good news! You can apply today for 1-on-1 nutrition coaching so that we can help you accelerate your progress towards food freedom! You can also message us on Instagram @fueledandwell if you have any questions. Additional Links: Apply for 1-on-1 nutrition coaching with our team of Registered Dietitians Follow us on Instagram and TikTok Get Your FREE Video Training on Overcoming Food Guilt and Stress --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Are you already feeling pressure to figure out which diet you're going to start on January 1st?! If so, you NEED to listen to this episode! Brittany dives deep into why jumping on the dieting train this coming new year is likely NOT the best use of your time or energy! We also discuss how to resist being sucked in by all of the weight loss and diet industry marketing that is probably all over your social media feed right now. Seriously, you're going to want to listen to this before January 1st hits. PS - If you want to learn how to turn off weight loss ads on Instagram, make sure to bring your pen and paper! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress Apply for 1-on-1 nutrition support HERE Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

In this solo episode, Brittany Wehrle, Owner and Lead Dietitian of Fueled & Well Nutrition, helps you to understand why you may feel some resistance when starting your intuitive eating journey and helps to ease some overwhelming thoughts and feelings. Not only does Brittany share some of her own personal journey toward food freedom, she also gives her 3 TOP TIPS and simple action steps to start eating intuitively ASAP! If you enjoyed this episode and want more FREE RESOURCES, we think you'll love our 3 PART MINI TRAINING on overcoming food guilt and stress... so grab it while you can! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress Follow us on Instagram and TikTok --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Ever wondered what Intuitive Eating really is? In our FIRST EVER short episode, Brittany Wehrle, Owner and Lead Dietitian at Fueled & Well Nutrition, breaks down what intuitive eating IS and what it is NOT. She also dives into the powerful, life-changing, and most importantly, evidence-based benefits that come out of ditching the old approach to health in order to pursue Intuitive Eating. Don't forget to subscribe so you never miss a new episode! And if you want to learn even more about this topic, sign up for our FREE 3-part Video Mini Series on Overcoming Food Guilt and Stress! Additional Links: Get Your FREE Video Training on Overcoming Food Guilt and Stress Follow us on Instagram and TikTok Sources Referenced: Ricciardelli BL (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite. 2016; 96:454-472 --- Send in a voice message: https://podcasters.spotify.com/pod/show/brittany-wehrle/message Support this podcast: https://podcasters.spotify.com/pod/show/brittany-wehrle/support

Welcome to the Fueled & Well Podcast! I'm Brittany Wehrle, Registered Dietitian and Founder of Fueled & Well Nutrition, and I am passionate about coaching active women and female athletes to fuel for their BEST lives through Intuitive Eating. I want to help you break free from the all-consuming diet and wellness culture by teaching you how to trust your own body again and embrace food freedom. Tune in every Tuesday for balanced, empowering, and practical advice about nutrition and health - without the obsession. That means no crash diets, food shame, or scales required! Hit that "subscribe" button so you never miss an episode. Then grab your coffee - and your favorite snack - because we are about to dismantle diet culture one episode at a time. I'm so glad you are here!