The Transformational Nutrition Podcast

Even though it's bittersweet to end this show, Cynthia has some exciting news about what's coming up next. She's received a lot of feedback from listeners that you all are ready for bigger topics on coaching, personal development, and starting and scaling a successful business. That's where her new show, I'd Like to Thank My Self, comes in.  I'd Like to Thank My Self is all about becoming self-made and stepping in to the person that you know you're meant to be. She'll be sharing conversations that cover things like mindset, confidence, overcoming adversity, and so much more.  We're realizing that you are ready for a much bigger, real, and raw conversation about how to create a life and business so good you're only jealous of yourself.  To round out The Transformational Nutrition Coaching Podcast, Cynthia shares her top five episodes (plus a special bonus one). She highlights what makes each of those episodes near and dear to her, and why she recommends that you go back and listen if you missed them the first time around.  Cynthia's Top Episodes:  Episode 50: 50 Things I Wish I Had Known When I First Started Coaching Episode 37: Dr. Mike Dow on Brain Health, Ketamine, Psychotherapy, and Holistically Improving Your Mental Wellness Episode 59: Cognitive Decline is the Pandemic Nobody's Talking About — Here's How You Fix Your Brain with Dr. ​​​​Tom O'Bryan Episode 51: How to Overcome “Mom Guilt” and Live in the Moment with Elle Gail Episode 49: How to Heal Your Gut and Follow Your Intuition with Brandi Mackenzie Episode 1: From Homeless to Health Coach       In today's episode, you'll discover:  Common threads in the feedback from listeners  What you can expect from Cynthia's new show, I'd Like to Thank My Self Cynthia's favorite episodes and why they're her top recommendations  A powerful message from Cynthia as she closes this chapter of the podcast  Important Links: Show notes for this episode  Resources Mentioned: Get on the waitlist for my new show, I'd Like to Thank My Self  Access our Free Health & Nutrition Coaching 101 Course Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on Instagram 

If you're looking to improve your hormone health, you're going to want to hear this! Dr. Anna Cabeca is a Triple-Board Certified OB-GYN who has worked with thousands of women one-on-one to help them understand and improve their health and manage their hormones. She is committed to supporting women so that they can thrive physically, emotionally, sexually, and spiritually, and we are so excited to share her knowledge with you. Although we recorded this interview with Dr. Anna a couple years ago, her expertise on hormone health, cortisol levels, adrenal fatigue, inflammation, and thyroid health is still incredibly relevant and important in today's world.  Dr. Anna explains how people are seeking help for more and more chronic pains and illnesses that are significant symptoms stemming from the same three root causes — hormone imbalance, inflammation, and adrenal fatigue. Tune in to hear tips, tricks, and strategies for holistically supporting your hormones, getting rid of toxins, and lowering your cortisol levels. To view our full list of Show Notes and Episode Resources, visit https://transformationalnutrition.com/episode065. 

One of the fears that holds coaches back from not pursuing their dreams is the concept of information overwhelm. There's this pressure to know absolutely everything about health and wellness, but we all know that's simply impossible.  Luckily, world-renowned memory and brain coach Jim Kwik has amazing solutions for that exact problem. Jim offers executive coaching services to students, entrepreneurs, and industry leaders, and he joins Cynthia on this episode to explain how you can retain key information as a coach.  Jim breaks down how to optimize your memory for everything from research and statistics to names and faces. He illustrates the connection between memory lapses and multitasking, and how simple brain training exercises can help you stay focused. He also shares tips for speed reading and better comprehension, which will help you stay on top of all the latest information in the health and nutrition space.  In today's episode, you'll discover:  The four key ways to absorb information FASTER  How to increase your reading speed by 25% to 50% Tips for being powerfully present with your clients  The 10 critical lifestyle habits that will support your memory  How “digital dementia” might be limiting your ability to retain information (and how to start reversing those effects!)  Important Links: Show notes for this episode Resources Mentioned: Access our Free Health & Nutrition Coaching 101 Course Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Jim:  Learn more on Jim's website  Follow Jim on Instagram  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

We just closed enrollment for the last time in 2022 for our Certified Transformational Nutrition Coach program. And whether or not you enrolled for a spot this go-around or not, you most likely have a ton of questions about becoming a health and nutrition coach.  That's why we've created our 4-part Nutrition Coaching 101 video course — to walk you through absolutely everything there is to know about this career! In today's epsiode, we're giving you a sneak peek at this course, starting with the first video. Throughout the rest of the series, you'll discover... What a coach REALLY is... and isn't (and why the difference can determine your level of success) The easy to follow, step-by-step process to coach clients – (even if you worry you won't have all the answers) The secret advantage to making great money and having the freedom to do what you want, when you want — without burning out in the process The “3-legged stool” approach to coaching that's simple to use and gets every client you coach results, no guesswork required!  and more! You can get access to the full course over at transformationalnutrition.com/freecourse.  View our Show Notes at transformationalnutrition.com/episode063.

There are three specific fears that Cynthia has noticed with people who want to become coaches, but don't take any action towards making their dream a reality. In this episode, she addresses what they are and explains how you can overcome them.  The number one limiting belief that people feel held back by is that they're introverted. As a homebody herself, Cynthia shares strategies that she's implemented to ensure she can protect her peace and show up as the best possible version of herself for every client.  Potential coaches often fear that they need to be an expert in all areas of wellness and look a certain way, but that couldn't be further from the truth. Coaches also never have to resort to sales tactics that aren't in alignment with how they want to run their business, which is one of the major benefits of being your own boss.   Listen in as Cynthia breaks down the common misconceptions about what it takes to be a coach and shares resources to get started with your coaching career today!  In today's episode, you'll discover:  The easiest trick to managing your energy as a coach How to build your career around modalities that light you up  Tips for staying grounded and guided by your bigger purpose for becoming a coach  The best way to address where your fear of selling or marketing might be coming from  How to handle situations with clients when you don't have the answer right away  Important Links: Show notes for this episode Resources Mentioned: Access our Free Health & Nutrition Coaching 101 Course Episode 20. You're Not a Perfectionist… but you are THIS  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on Instagram  

This is your sign to stop procrastinating, move through the fear, and start your coaching career today. So many aspiring coaches stall out when it comes to choosing a niche, but that's often because it's an excuse to stay in their comfort zones. In this episode, Cynthia breaks down the three questions that you want to ask yourself in order to get really clear on your niche and start working with clients.  The most common reason why people pursue coaching is because they've overcome a personal struggle or helped a loved one through a challenging time, and now they want to share what they've learned through their transformation with people who could really benefit from it. Cynthia shares tangible examples of niches that you can choose based on needs, lifestyles, and symptoms. She also highlights the passion-based learning curriculum at ITN that helps coaches become experts in whatever area of health and wellness lights them up the most.  In today's episode, you'll discover:  Real-world examples of how niching down sets you up for success as a coach   How you can take your personal struggle and turn that into your speciality  A powerful visualization exercise to help you figure out who your audience is  Why niching doesn't limit you (and how it actually does the opposite!) The ideal timeline to set for yourself before you switch gears and try another niche  Important Links: Show notes for this episode Resources Mentioned: Access our Free Health & Nutrition Coaching 101 Course Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on Instagram  

Whether you love social media or you'd rather stay unplugged, we can all admit that it can be overwhelming, especially for coaches. In this episode, Cynthia shares five ways to build your brand, share your message, and attract clients — without spending another second using social media. You should never put all of your eggs in one basket when it comes to growing your business, yet it seems like every coach turns to social media first. Cynthia highlights ways to get involved in your community, particularly with small businesses that are health and wellness oriented. She breaks down how some ITN grads have collaborated with local gyms and really made a name for themselves in their area.  Other ways to broaden your reach include working with press and local publications, creating long-form content on a blog or website, building your email list, and setting up a referral program. Listen to hear Cynthia's advice for spending less time scrolling and more time working with clients.  In today's episode, you'll discover:  How to prepare a pitch and offer for a local business collaboration  Creative ways to establish credibility and get your name out there  How often you want to ideally communicate with your email list subscribers  The one tip that can DOUBLE your revenue How to capture the power of word-of-mouth recommendations   Important Links: Show notes for this episode Resources Mentioned: Access our Free Health & Nutrition Coaching 101 Course Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on Instagram 

Fourteen of the top 15 causes of death are chronic inflammatory diseases. Fortunately, there are many ways to reduce the amount of inflammation in your body from a functional medicine perspective. In this episode, Cynthia sits down with Dr. Tom O'Bryan, an expert on gut health and autoimmune disease, to discuss how to combat cognitive decline, reduce inflammatory triggers, and correct the root cause of leaky gut.   According to Dr. Tom, brain deterioration is the pandemic that not enough people are talking about. He shares why it's so critical to start treating signs of cognitive decline early on and gives his top recommendations for identifying where inflammation is coming from.  Dr. Tom highlights ways to reduce environmental triggers in the air you breathe, the water you drink, and food you consume. He also breaks down the brain-gut connection and gives his top 3 non-negotiables that anyone can implement for a healthy, balanced lifestyle. In today's episode, you'll discover:  The first critically important step to take to improve your cognitive health  The most common environmental trigger for inflammation (and how to avoid it) Affordable ways to get cleaner water for you and your family  The five pillars that lead to the development of chronic inflammatory diseases Practical ways — that won't break the bank! — to start healing symptoms of leaky gut  Important Links: Show notes for this episode Resources Mentioned: You Can Fix Your Brain book  Dr. Tom's Three Step Gut Reboot Guide  EWG's Dirty Dozen Guide to Food Chemicals  EWG's Clean 15 List Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Dr. Tom O'Bryan Follow Dr. Tom on Instagram  Learn more on Dr. Tom's website  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

Studies have shown that incorporating spirituality in your life strengthens your immune system, lowers pain, fights stress, increases emotional wellbeing, and so much more. But, it's one of the most commonly overlooked and misunderstood aspects of a healthy lifestyle.  At ITN, our core curriculum goes much deeper than mediation, mindful practices, and religion. Those aspects can be important, but spiritual nutrition is about discovering meaning and connection to yourself and the world around you.  Cynthia dives into the three subcategories of spirituality and explains what happens when you're lacking in any one of those areas. She illustrates the domino effect of filling a spiritual void with unhealthy habits, including overeating and self-isolation.  Cynthia also shares a real life example of what it can look like to be spiritually disconnected and highlights how you can work with clients to implement soulful, nourishing practices into their lives. Listen in to learn more about how you can start to cultivate a deeper connection to your spirituality and help your clients do the same.  In today's episode, you'll discover:  What really happens when you ignore spiritual nutrition  The “proactive health model” that helps you and your clients get to the root cause of their symptoms  The surprising link between increased sugar consumption and lack of spiritual connection  Warning signs that you or your client may be struggling with spirituality  Creative ways to easily integrate spiritual practices into your daily and weekly routines Important Links: Show notes for this episode Resources Mentioned: Episode 12 - Spirituality & Sugar Go Hand in Hand  Download the Course Catalog and Getting Started Guide  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on Instagram

You want to be a coach… but that doesn't mean you're ready to be an entrepreneur.  One of the biggest mistakes Cynthia made when first starting out as a coach was taking time to actually understand how to build a business. We want to make sure YOU don't stumble over the same roadblocks as she did!  In today's episode, Cynthia shares the five steps that every aspiring coach should take to break through any limiting beliefs and create a wildly successful business.  Cynthia describes how truly believing in yourself is essential to finding success as a coach and making decisions that propel your career forward. She shares some tangible tips for building a strong personal brand and an effective marketing strategy. Cynthia also illustrates the importance of getting super clear on who you want to work with, what you want to work with them on, and the method you're going to use to achieve results.  In today's episode, you'll discover:  The #1 secret to your success as a coach… that isn't what you think it would be Tips to help you attract the right type of clients for your business Why you should always start your business with coaching clients one-on-one  How to market your offerings in a more authentic, aligned way  The importance of just starting now and putting yourself out there (and what will happen if you don't) Important Links: Show notes for this episode Resources Mentioned: Download the Course Catalog and Getting Started Guide  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

In every decision that we face, there are psychological factors that weigh in and affect the choices that we make. Between choosing what to cook for dinner, creating a success plan for a client, and everything in between, it's no surprise that so many of us struggle with decision fatigue.  On today's episode, Cynthia shares her simple decision-making formula that makes it simple and easy to take definitive action. Once you identify what the problem is, you weigh the solutions, list out the pros and cons of each option, and then consider the best case versus the worst case scenario.  Cynthia stresses that in most situations, there isn't a wrong decision 一 just different outcomes. She breaks down how to overcome the fear of the emotions you might feel if you fail and how to make decisions that are in alignment with your priorities.  In today's episode, you'll discover:  How to recognize when you're burnt out from making decisions (and how to recover) Three psychological coping mechanisms that can impact your ability to take risks and try something new  A simple system to help you consider your options and outcomes in every choice Tips for embodying what failure might feel like so that you don't fear those emotions when making a decision  Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

Cynthia has met so many aspiring coaches who want to build a meaningful career around helping people improve their health and their lives. The only problem? They're concerned that they “don't have what it takes,” and they feel intimidated by the “coach” label.  On today's episode, Cynthia breaks down the five simple skills that will help any coach show up more confidently and help their clients achieve results. She highlights how to actively listen, let the client lead, and build trust during coaching sessions. Cynthia also shares a mantra that she finds helpful to keep in mind when she's meeting with clients one-on-one.  In today's episode, you'll discover:  Why your clients should always speak more than you do during coaching sessions  A great way to make sure that you understand what your client is trying to get across  Tips for paraphrasing or summarizing your client's message  Easy ways build rapport and find common ground with your clients  How to allow for moments of self-exploration and discovery during coaching sessions  Important Links: Show notes for this episode Resources Mentioned: Download your Getting Started Guide Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis on Instagram 

When people ask Eric Hall how he lost 165 pounds, most people are looking for his diet and exercise tips. But, Eric insists that those two factors played a small part in his extreme weight loss journey. Instead, he reached his goal by creating small milestones, celebrating his wins, and staying focused on making his future self proud.  Eric's approach to weight loss is best summed up by his motto: hard, but not complicated. He and Cynthia discuss the turning point that sparked Eric to take control over his health and find a sustainable weight loss solution. Since then, he's been working to help people who are intimidated by all the crash diets and contradicting weight loss information out there. He also shares how he's worked through feelings of imposter syndrome and self-doubt when it comes to being a Transformational Nutrition coach.  In today's episode, you'll discover:  The moment Eric realized that being unhealthy was more difficult than being healthy  Simplifying your approach to weight loss and getting back to basics  How Eric paced himself and learned to really love his process of getting healthy  Mindset shifts that helped Eric achieve long-term, sustainable weight loss  Using the qualifications that life has given you to be the most effective coach you can be  Important Links: Show notes for this episode Resources Mentioned: Learn more about Find Your Feet, Eric's 6-week weight loss masterclass  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Eric:  Eric Hall's Instagram The Rudimentary Life Instagram The Rudimentary Life Website  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

September is one of the busiest times of year and can be a big transitional month for a lot of people. Settling into new routines and getting back on track can be stressful, so Cynthia is sharing the three supplements that she uses and recommends to anyone who feels like they need support to calm their bodies and their mind, and just generally feel more grounded.  Cynthia dives into the benefits and science behind supplements like Ashwagandha, L-theanine, and magnesium L-threonate. She shares how adding these three supplements into her wellness routine has helped relieve anxiety and stress, as well as promote relaxation and deeper sleep. Cynthia also explains the best way to introduce supplements into your diet and explores different ways to consume them.  In today's episode, you'll discover:  What happens when you're in a chronic state of physical and/or mental stress  What an adaptogen is and how it works to enhance the body's resilience to stress  The best supplement to take for promoting a relaxed feeling without a drowsy side effect  Several negative consequences of magnesium deficiency  Understanding the limitations of supplements Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis on Instagram

As a coach, you might read the title of this episode and think that someone hacked the show. But, the reality is that your constant goal-setting might be holding you back from becoming the best version of yourself. Cynthia breaks down the top three reasons why she doesn't believe in setting goals for everything in life and how she's managed to embrace the journey instead of racing to the finish line.  It can be so easy to fall into the trap of finding all your self-worth and value in your ability to reach a goal. Sometimes our competitive nature takes over, we get tunnel vision, and we stop at nothing to achieve what we set out for. In some situations, this can work to your advantage, but it's important to recognize when it starts to take over your life.  As a recovering chronic goal-setter, Cynthia shares her tips for how to make more well-rounded goals and become more flexible and forgiving when you come up against roadblocks. Listen in to hear more about reframing your approach to setting and achieving goals.    Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student Zorida Morales on Instagram

Cynthia is joined by ITN grad and founder of MotherBar, Elle Gail. Elle spent the first 20 years of her career leading marketing teams at some of the world's top brands and admits that she fully subscribed to the hustle and burnout culture of the corporate world. After having two kids back-to-back and grappling with the oh-so-common mom guilt, she discovered ITN and used the course as a way to find a better balance and deepen her health and wellness knowledge.  It was around that time that she started to explore the benefits of CBD and met with another ITN alum who had connections in the industry. Elle wanted to create a product for other people who felt like they were white-knuckling through life and craved something to help slow down and give themselves a micro self-care moment. She highlights how the ingredients in the MotherBar CBD mints work to use your senses to come back to your senses and explains what her vision is for the brand.  Elle and Cynthia also discuss the phenomenon of the primary caretaker's “second shift,” how to recognize and work through your mother wound, and the process for giving yourself permission to just be. In today's episode, you'll discover:  How the curriculum at ITN helped Elle dig deeper into what she wanted out of the her next stage of her life  Tools for combatting the mom shame that is so prevalent in today's society  The inspiring and empowering story behind MotherBar  Giving yourself permission to have it all without having to do it all The importance of unapologetically making yourself your number one priority  Important Links: Use code CYNTHIA20 to get 20% off your first purchase at motherbar.com!  Show notes for this episode Resources Mentioned: Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live) by Eve Rodsky   Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Elle:  Shop MotherBar  Follow MotherBar on Instagram Follow Elle on Instagram   Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

To celebrate the 50th episode, Cynthia is sharing 50 things that she's learned about coaching and building a business since launching her career. She's highlighting the top ten lessons on this episode, and the other 40 can be found in this downloadable guide.  Cynthia shares stories from when she first started out as a coach and what she would do differently in hindsight. She emphasizes the importance of getting super clear on your offering, asking for feedback after discovery calls, and not getting caught in a cycle of comparison. She describes how her relationship to self promotion and marketing has changed, and why she's such a strong believer in growing your email list.  Cynthia also mentions how every coach should have a process in place that they can use with all their clients一something that she learned the hard way. She gets into how to set up business processes and why she regrets not organizing her finances from the start.  There are so many tips and tricks in the coaching industry, so listen in as Cynthia pulls back the curtain to help other coaches save time, energy, and money.  In today's episode, you'll discover:  Strategies to help get focused and dialed in on your niche  Finding ways to track and measure everything that you do in your coaching business  Tools for shifting your mindset around marketing and utilizing authentic techniques  Why it's crucial to develop your audience outside of social media  Learning how to be okay with silence and pauses during coaching sessions  Examples of business functions that you should have in place from day one  Important Links: Show notes for this episode Resources Mentioned: Download the complete list of 50 things Cynthia has learned since becoming a coach! Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

In today's episode, Cynthia catches up with Brandi Mackenzie, a Certified Transformational Nutrition Coach, Certified Holistic Chef, and creator of the Nourishment Framework™. Brandi recently published her book Love Your Gut: A Six-Week Guide to Restoring Your Nutrition and Trusting Your Intuition, and she and Cynthia discuss the inspiration behind it, what readers can expect to learn, and so much more.  After years of coaching and embarking on her own health journey, Brandi wanted to create a ‘reset button' tool that people could use to empower themselves to heal their guts. She explains her approach to translating nutritional sciences into behavioral and lifestyle suggestions and breaks down the three phases of restoring your digestive health that she covers in her book.  In their conversation, Brandi and Cynthia explore why fad diets don't work, how to develop a sense of trust, and the importance of following your body's wise inner voice. Brandi highlights practical ways to celebrate without using food as a reward and what's really moving the needle on her health goals lately. Plus, she shares her top advice for coaches who want to make a difference in the health and wellness space.  In today's episode, you'll discover:  How to start trusting yourself again and tune out the experts with differing opinions  Brandi's ‘goal with soul' approach to healing the line of communication between your gut and brain  Three practical lifestyle tips that will make a huge impact on your digestive health  The methodology behind the Love Your Gut preparation, elimination, and reintroduction phases  What Brandi considers to be the key success factor for health and wellness coaches  Important Links: Show notes for this episode Resources Mentioned: Sunlighten mPulse Infrared Sauna   Download the Ultimate Guide to Digestive Health  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Brandi: Visit Brandi's website Follow Brandi on Instagram  Get your copy of Love Your Gut: A Six-Week Guide to Restoring Your Nutrition and Trusting Your Intuition Follow Us: Visit our website Follow us on Instagram Follow us on Facebook   Keywords: coachingbusiness, dreamcareer, dreamjob, health, healthcoach, healthcoaching, healthy, holistichealth, mentalnutrition, mentalwellness, modernhealth, nutritionclients, nutritioncoach, nutritioncoaches, nutritioncoaching, physical, spiritualnutrition, successfulbusiness, transformationalnutrition, weightloss   Permalink: Custom URL: https://www.transformationalnutrition.com/episode49   Author: The Institute of Transformational Nutrition

Functional gastrointestinal disorders affect 35% to 70% of people at some point in their life.  Stress can be a major trigger for symptoms like bloating and discomfort, so it's not a surprise that during these last couple of years, Cynthia has seen an uptick in the amount of clients, coaches, and friends that have come to her looking for advice about how to get their digestive health back on track.    On today's episode, Cynthia shares five simple tips that you can incorporate in your own life or recommend to your clients to help get back into a state of “rest and digest.” She breaks down the go-to breathing exercise she does before she sits down for a meal, how she reduces distractions while she eats, and tricks to slow yourself down while you're eating. She also talks about the benefits she's experienced from implementing a post-dinner family walk, and tools for developing a support system to help manage external stress and anxiety.  In today's episode, you'll discover:  Why the gut is often referred to as ‘the second brain'  What conscious eating is and how it affects digestion  The power of taking 10 deep, calming breaths before you start to eat  How to get yourself out of the habit of eating in front of a TV or computer screen How eating with loved ones and taking a post-meal stroll can aid with digestion  Important Links: Show notes for this episode Resources Mentioned: Download the Ultimate Guide to Digestive Health Coaching  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Rochelle Weinrauch, on Instagram

Autumn Smith is the co-founder of Paleovalley, a company dedicated to delivering the essential nutrients people need without any added sugars, grains, or other harmful ingredients. On this week's episode, Cynthia sits down with Autumn to chat through Autumn's health and wellness journey as well as what inspired her to shake up the health food industry.  After struggling with digestive issues for most of her teen and adult life, Autumn decided to try out the Paleo diet to attempt to get her life back. For 30 days, she eliminated refined foods, shopped at local farmer's markets, and ate grass fed meats, wild seafood, and organic produce. The results — both physically and mentally — were astounding, and they sparked her interest to dive deeper into the connection between the way we feel and the way we eat. Autumn and Cynthia dive into mental health protective foods, how to balance your blood sugar, and tips for finding your dietary sources of inflammation. They also get into Autumn's family-oriented morning routine and how she practices time blocking as a busy mom and business owner. Tune in to learn more about Autumn and how she's transforming the way we eat on-the-go.  In today's episode, you'll discover:  How Autumn healed her damaged relationship with food and her body image after leaving the world of dance How seeking professional support can help you work through the root causes of your limiting belief systems and mindset blocks  How to unapologetically set and uphold your boundaries  Key micronutrients that have a major impact on mood regulation  What makes Paleovalley different from other health food brands  Important Links: Show notes for this episode Resources Mentioned: To get 15% off your full Paleovalley order, go to transformationalnutrition.com/paleovalley To get 85% off of Palevalley's Apple Cider Vinegar Complex, go to transformationalnutrition.com/acv  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Autumn Website Instagram Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

There's a surplus of information out there in books, online, and on social media about how to lose weight, become healthy, and reach your goals for good. But, it's easy to get caught in a cycle of analysis paralysis and feel overwhelmed about where to begin. That's why Cynthia recommends that everyone works with a health coach, even if they are one themselves.  Working with a health coach ensures that you'll be able to clearly identify what your goals are, co-create the right plan, and then be held accountable for actually making sure that you stay on track. When it comes to health and lifestyle goals, it's usually never just about the aesthetics of losing weight. Deep down, most people want to feel confident and overcome whatever hurdles are holding them back from reaching their full potential.  A coach is able to create a personalized plan for you and hold you to a higher standard than trying to go at it alone. Cynthia also shares some tips about how to find a qualified coach that you really click with and trust that they'll guide you in the right direction.  In today's episode, you'll discover:  Why information alone does not lead to transformation  How a health coach can help you better identify what you are really wanting out of your health journey The reasons why people see faster, more sustainable results when they invest in a coach Cynthia's go-to recommendation for finding the right health coach for you  Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student Rochelle Weinrauch on Instagram 

Cynthia is back from a two-week vacation and she's sharing her three main takeaways from being offline. She took some time to reflect on what she's loving in her life and wants to keep, as well as what's no longer serving her and limiting her from becoming her future self that will get her to the next level.  Cynthia noticed that as much as she preaches the importance of physical, mental, and spiritual health, lately, she's been neglecting the spiritual aspect of nutrition. The time away from work allowed her to really reconnect with herself through art, reading, and diving deeper into things that light her up intellectually. She's also made it a goal to cultivate new relationships in her life, and plans on reaching out to three new people every day to open herself up to different perspectives and experiences.  One of the biggest ‘aha moments' that Cynthia had during her time off was learning that her new life will cost her her old one. She's making an effort to dial in on her new identity and embody who she'll be when she archives some major goals that she's working on right now. She also shares how you can build more space into your everyday life to have more time to reflect without having to completely unplug from the world.  In today's episode, you'll discover:  Simple ways to acknowledge and embrace gratitude daily  Why it's so important to continue to make friends and expand your network, even as an adult  How to embrace a new version of yourself and let go of who you used to be  The important link between creativity and spirituality  Benefits of incorporating more ‘white space' and quiet time into your routine (and how to do so even with a busy schedule) Tips for overcoming the guilt that many of us feel when we take time off from work  Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student Zoraida Morales on Instagram 

Cynthia is joined by Katie the Wellness Mama to discuss how she built her incredible health and wellness empire, her tips for time management as a mother of six, and some of the science behind her top-selling non-toxic personal care products. Katie's website has over 1,500 blog posts, she's written 3 books, and she was named one of the 100 most influential people in health and wellness.  Katie challenges the myth that mothers are expected to work like they don't have kids and mother like they don't have a job. She shares examples of how she batches her time and utilizes the 80/20 principle for delegating her priorities and energy.  Part of that practice resulted in her evaluating how much time was going towards making non-toxic products like toothpaste, deodorant, and soap for her family. She wanted to take her homemade operation a step further and launched Wellnesse. Her line of products go beyond organic and EWG safe labels, and actually enhance the body's natural processes while keeping people smelling and feeling good.  As an ITN alum, Katie is all about personalizing her approach to health and wellness. She dives into how she incorporates more micronutrient diversity and intensity in the food that she eats, her unique approach to supplements, and three self-care practices that set her day up for success.  In today's episode, you'll discover:  How to release and move forward from the myth of perfection that society places on mothers and other caretakers  The “80/20” rule and how it applies to productivity, efficiency, anxiety, and success The shocking reality about increased toxin exposure in mothers and babies due to personal care products Why you should “vitamin rotate” and how Katie incorporates this practice into her own routine (plus the vitamins Katie swears by for optimal health!) Katie's three non-negotiable daily rituals for nourishing her physical, mental, and spiritual nutrition  Important Links: Show notes for this episode Resources Mentioned: Join us live on Thursday, July 21st at 10AM PST to discover how to take back control of your health, wealth, and freedom (and help others do the same) Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Katie Visit the Wellness Mama website Shop Wellnesse Follow Katie on Instagram  Listen to Katie's podcast   Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

We all know that when it comes to achieving optimal health, quality sleep is one of the most underrated success factors. But, current research now shows that the position in which we sleep could also play a role in our long-term health.  Despite decades of research and many discoveries about other aspects of sleep, the question of why we sleep has proven difficult to answer. Cynthia gives an overview of some of the most popular theories and breaks down the current studies that have shown how the position that we sleep in can either help or hurt us, especially when it comes to our neurological wellbeing.  Later in the episode, Cynthia is joined by Shawn Stevenson, author of the bestselling books Eat Smarter and Sleep Smarter and host of The Model Health Show podcast. Shawn dives into his three ​​most practical, sustainable strategies that yield the best results when it comes to getting transformative sleep. He shares why it's so important to get natural sunlight exposure at the start of your day, how to be more mindful of your screen time in the evening, and ways to incorporate more sleep-related nutrients into your diet.  In today's episode, you'll discover:  Cutting-edge research about the connection between sleep position and neurodegenerative disease prevention  How your quality of sleep impacts every area of your life, including diet, exercise, and mood regulation  Shawn Stevenson's 3 master tips for getting amazing, transformative sleep The importance of starting your day with sunlight — and how to achieve this no matter where you live The best, most practical superfood sources to optimize your sleep quality  Important Links: Show notes for this episode Special Offer:  The first three listeners that leave a rating and review on Apple Podcasts will win a free, signed copy of Sleep Smarter! To enter the giveaway, take a screenshot of your review and email it over to us at podcast@transformationalnutrition.com.  Resources Mentioned: Join us live on Thursday, July 21st at 10AM PST discover how to take back control of your health, wealth, and freedom (and help others do the same) Article mentioned: On your back? Side? Face-down? Mice show how we sleep may trigger or protect our brain from diseases like ALS   Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Shawn:  Visit Shawn's website Follow Shawn on Instagram  Listen to The Model Health Show Check out Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

The concept of holistic health and mind, body, spirit connection used to be something kind of...out there. However, the truth is that holistic health can empower you to become more educated and motivated to make better choices and operate from a place of prevention instead of reaction. It doesn't reject or ignore what we might know as Western medicine, but rather relies on a variety of clinically-proven therapies to address the root cause of symptoms.    Cynthia breaks down the three main components of holistic health and explains why the whole-body approach to healing is crucial for a balanced and sustainable lifestyle. She dives into how individuals can be active participants in their health and well-being, and how holistic health makes wellness more approachable. She also shares tips for how to incorporate holistic health philosophies into everyday life, including how she sets up her personal Transformational Nutrition daily planner.  In today's episode, you'll discover:  The 3 major components of holistic health and why we need to prioritize ALL of them in order to truly feel our best Common myths about living a holistic lifestyle (and what's actually true instead) Real-world examples of how holistic health can help heal underlying health conditions  How to easily incorporate the 3 components of holistic health into your daily routine   Important Links: Show notes for this episode Resources Mentioned: Download the FREE Ultimate Guide to Holistic Health Coaching   Episode 1: From Homeless to Health Coach  Episode 6: How Your Friends Affect Your...Blood Pressure? Episode 14: How (and Why) You Should Change Your Wellness Routine Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Zoraida Morales, on Instagram

Dr. Joan Rosenberg is a best-selling author, consultant, master clinician, media host, and cutting-edge psychologist. As a two-time TEDx speaker and member of the Association of Transformational Leaders, she has been recognized for her thought leadership and influence in personal development. Her latest book, 90 Seconds to a Life you Love: How to Master Your Difficult Feelings to Cultivate Lasting Confidence, Resilience and Authenticity, explores how to master your difficult feelings, build confidence, and pursue more meaning in your life. Cynthia and Dr. Rosenberg discuss different elements of grief, how to lean into unpleasant feelings, and what the essence of forgiveness is all about. Dr. Rosenberg unpacks why some people experience unwanted emotions for longer than 90 seconds and explains her process for working through those feelings. Plus, she breaks down her signature Grief Reset Protocol and shares other tools that can help you make sense of difficult life experiences or unresolved grief.  In today's episode, you'll discover:  4 common feelings that actually mean you are grieving something What “disguised grief” really is (and how to move through it) Dr. Rosenberg's signature ‘one choice, eight feelings, 90 seconds' approach to overcoming unpleasant feelings  Examples of the powerful result of rewriting certain narratives that we create during childhood  Exactly how forgiveness can set you free from grief and inspire a new beginning  How to find the good in any situation to propel yourself forward, build resilience, and create confidence. Important Links: Show notes for this episode Resources Mentioned: Pick up your copy of 90 Seconds to a Life You Love: How to Master Your Difficult Feelings to Cultivate Lasting Confidence, Resilience, and Authenticity by Joan I. Rosenberg, PhD   Watch Dr. Joan Rosenberg's TEDx Talk, Grief: A Pathway to Forgiveness  Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Dr. Joan Rosenberg Visit Dr. Joan Rosenberg's website  Follow Dr. Joan Rosenberg on Instagram Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

The National Board for Health & Wellness Coaching (NBHWC) has certified more than 6,500 health and wellness coaches in the fields of healthcare, employee wellness, government, and private practice. ITN is an approved NBHWC affiliate program, which means that ITN graduates are qualified to sit for the NBHWC Board Exam. But, how does that work?   In today's episode, Cynthia unpacks the benefits of being a NBHWC Certified coach and outlines exactly what you need to do to qualify for the exam AND how to make sure you're prepared for the exam itself. She details what to expect from the format and structure of the exam and provides an overview of the content that's covered. ITN's Student Success Manager recently passed the test (go, Jon!), and Cynthia checked in with him to get all of his test-prep tips.  In today's episode, you'll discover:  How becoming NBHWC certified helps you stand out as a nutrition coach The unique ways in which ITN helps prepare our coaches for the exam  Three simple things you need to do before signing up for the test  Tips (from someone who's taken the exam!) for studying, preparing, and passing the exam Practical tricks to help alleviate pre-test anxiety and help you feel confident on the day of.  Important Links: Show notes for this episode Resources Mentioned: National Board for Health and Wellness Coaching (NBHWC) Website NBHWC Exam Prep Resources    Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Download our Ultimate Guide to Cancer Coaching Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Zoraida Morales, on Instagram

Cynthia is joined by Leena Abed, an ITN alum and health coach known across Instagram as the “Practical Nutritionist.” Leena unpacks how she hit rock bottom with her binge eating disorder and realized that she was mentally, physically, and spiritually depleted. On top of that, she was experiencing major imposter syndrome trying to keep up with the ‘fit girl' influencers she saw on social media. She describes the shift that happened when she started looking into the science and psychology of nutrition, found ITN, and came up with a new goal: to create an attainable, balanced, and nourishing lifestyle, and teach others how to do the same.  Leena highlights some of the most common barriers that she sees her clients face when it comes to cultivating healthy relationships with food and exercise. She shares her strategy for helping them overcome those challenges and how she gets to the root cause of why they're out of alignment. She also gives practical advice for how people can stay on track with their health and wellness goals this summer while still enjoying vacations, BBQs, and quality time with friends and family.  In today's episode, you'll discover:   Practical ways to improve your health without putting your life on pause Tips for coaches on how to ask deep questions and hold space for clients  How you can get creative at events and restaurants to create a balanced (and delicious!) plate  Ways to empower yourself when you feel out of control around food  Go-to tools for making healthy eating as convenient as possible    Important Links: Show notes for this episode Resources Mentioned: The Slight Edge: Turning Simple Disciplines into Massive Success and Happiness by Jeff Olson   Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Connect with Leena:  Learn more on Leena's website Follow Leena on Instagram  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

In honor of National Cancer Survivor Month, Cynthia is sharing ways that you can support yourself, your loved ones, and anyone else you might know who is going through their own cancer journey. It can be hard to figure out the right thing to say or do when someone in your life is diagnosed with cancer, but Cynthia has some tips on how to be there for them while also respecting their boundaries.  For so many of us, it's difficult to reach out and receive help. One of the best ways to show up for someone battling cancer is to offer practical and specific assistance, like picking up food while you're out or inviting their child over for a playdate so they have an afternoon to rest. It's also important to match their energy and let them express their emotions. It's exhausting to always put on a brave face, especially when you're in a lot of pain.  Cynthia highlights the physical and emotional burden that a lot of caregivers experience, which often goes unnoticed. Checking in with them and doing something to lighten their load can go a long way. Listen in to learn more about how to navigate the emotional rollercoaster of a cancer diagnosis, treatment, and remission.  In today's episode, you'll discover:  Insight into Cynthia's personal experience with supporting her mother through two cancer diagnoses 3 simple examples of how to lend a clear and direct helping hand  The (often overlooked) importance of being emotionally available for your loved one with cancer  Why it's important to support cancer survivors even when they're in remission The simple way to turn your experience with cancer into a successful and meaningful career Important Links: Show notes for this episode Resources Mentioned: Download the FREE Ultimate Guide to Cancer Coaching   Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

This week, Cynthia Garcia is joined by New York Times bestselling author, psychotherapist, functional nutritionist, and now psychedelic therapist Dr. Mike Dow. Dr. Dow takes what he calls the ‘whole person approach' to healing and shares his perspective on cravings, brain health, sustainable routines, and psychedelic medicine.  There's a lot of stigma and misinformation out there about ketamine-assisted psychotherapy, but Dr. Dow breaks down the short term and long term benefits and walks listeners through what to expect from a medicine session. He clarifies who this type of therapy is ideal for and shares amazing breakthroughs that his clients have experienced.  Dr. Dow and Cynthia also discuss the power of narrative psychology, mindfulness-based cognitive therapy techniques, and tips for coaches who want to launch their career in the mental health space.  In today's episode, you'll discover:  The #1 tip Dr. Mike Dow has for overcoming your sugar cravings and improving your relationship with food The simple way to permanently rewire the thought patterns that drive your behavior Dr. Mike Dow's “911 toolbox” for working through day-to-day mental health issues A practical breakdown of what psychedelics really are and why they are coming into the mental health conversation What research says about the long-term effects of ketamine therapy  An example of how a psychedelic therapy session with Dr. Mike Dow actually works Certain conditions that are incompatible with psychedelic medicine  Important Links: Show notes for this episode Resources Mentioned: Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Download our free Ultimate Guide to Transform Your Mental Wellness Follow Dr. Mike Dow  Check out Field Trip Health  Follow Dr. Mike Dow on Instagram  Visit Dr. Mike Dow's website Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

When it comes to building a business, it really doesn't matter if you can write great copy, build a strong personal brand, or know how to price and scale your business. The #1 most important factor to creating a successful career is simple — your mindset.   On today's episode, Cynthia Garcia is giving a sneak peek into the first lesson of ITN's 6-Step Business-Building Blueprint. Over her 17 years in the nutrition coaching industry, Cynthia has seen that the number one factor that determines the success of a business is a coach's mindset. That's why in this six-step course, she starts off by helping coaches get in the right headspace, establish their mission, and tap into their purpose.    The concept of having a successful mindset is pretty simple, but there's actually a lot of inner work that goes into combatting doubts, fears, and insecurities. In the clip that she shares from the course, she breaks down how to rewire beliefs and put your CEO mindset into action. She explains the two key components of cultivating a successful mindset and provides strategies for implementing them right away.    Listen in to learn more about the foundation of what it takes to be a strong, confident, and successful coach.  In today's episode, you'll discover:  How Cynthia's humble childhood influenced her entrepreneurial path  Why Cynthia decided to create ITN and scale her holistic approach to nutrition  The key factor to getting out of your own way and launching your business  A preview of part one of the Business-Building Blueprint course  What you can expect to learn in the remaining Business-Building Blueprint courses  Important Links: Show notes for this episode Resources Mentioned: Continue Listening to Part 1 of the Business-Building Blueprint  Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN graduate, Sarah Joy, on her Instagram

This week, Cynthia is joined by Christine Coen, a Mental Health Nutritionist and Coach who can sum up her own experiences with the phrase, “I didn't know I had mental health until I lost it.”   Christine's own battle with overcoming depression, anxiety, and binge eating disorder sparked her fierce passion in discovering and treating the biological root causes of mental health issues through the lens of holistic movement, neuroscience, and functional medicine.  In the episode, Christine shares how she was able to find the light at the end of her long, dark tunnel, rewrite the stories in her mind, find medicine in movement, and sustainably improve the quality of her food.  In today's episode, you'll discover:  How to overcome the status quo of “exercise” and instead find joy in movement The importance of becoming aware of our emotions (no matter how much it hurts) Signs you are struggling with a binge eating disorder and how identifying your triggers can help you recover The act of rewriting our stories when it comes to confidence, transformation, and mental health How to implement an “adding” vs. “taking away” mindset when it comes to eating nutrient-dense foods Cynthia's and Christine's top three “non-negotiables” for daily physical, mental, and spiritual nutrition practices.  Important Links: Show notes for this episode Resources Mentioned: Save your seat for Third Wave's Psychedelic Coaching Summit and use code TRANSFORMNUTRITION for a free ticket: transformationalnutrition.com/psychedelics   Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series    Follow Christine:  Download Christine's free guide  Visit Christine's Website Follow Christine on Instagram Check out Christine's Free Masterclass  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook

As coaches, we want to provide guidance and support for our clients while also creating a sense of connection and community. One of the simplest, easiest ways to do that is to offer a membership or subscription-based program! Launching a membership program can give you more freedom and let you focus on what matters to you the most as a coach. It can also be highly profitable and create more predictability in your business.    ITN founder Cynthia Garcia has three main tips for how to create a successful membership program. It's crucial to attract members, enroll them, and then deliver on what you've promised. Cynthia shares tangible action items to get people signed up, tips for how to authentically engage with members online, and simple ways that you can over-deliver and impress the program participants. She also touches on how to build a cohesive program that builds on content each month, as well as advice for how to keep members active and interested in the community that you've built.    In today's episode, you'll discover:  The several benefits of having a membership program Tips, tricks, and things to avoid when launching your new program How a subscription-based offering can actually help you land more one-on-one clients  Why it's so important to build your email list (and how to do so!) How to plan monthly challenges and create engaged accountability groups  Important Links: Show notes for this episode Resources Mentioned: Watch the first lesson of our new Business-Building Blueprint for free Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Eric Hall, on his website 

May is Mental Health Awareness Month, and host Cynthia Garcia is kicking it off by doing a deep dive on one of the main pillars of the ITN model: mental nutrition. Cynthia gives a recap on how the Transformational Nutrition model was created after she hit rock bottom and realized that she needed to take care of her overall health一including what was going on in her mind. She gets candid about her lifelong struggle with anxiety and depression, and shares some tools that have worked for her to manage her emotions.  Experiencing poor mental health can affect so many aspects of life, including how you react, handle stress, and relate to others. Factors like brain chemistry, genetics, and trauma often contribute to mental health, and unfortunately, they're mostly out of our control. Like Cynthia, many people were raised in environments where mental health wasn't taken seriously or talked about, and that can lead to serious repercussions. Slowly by surely, that narrative is changing and there are more techniques and practices to help cope with negative emotions.  Join Cynthia as she discusses her mental health journey, how she's learned to process her emotions, and tools that have been instrumental for her healing.  In today's episode, you'll discover:  How mental health fits into our overall view of wellbeing and nutrition Information and statistics about the mental health crisis in the US today  Why nutrition coaches need to focus on more than just diet and exercise  Learning how to process pain instead of numb it  Ways to get out of your head and into your feelings  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Eric Hall, on his website 

Choosing a niche will radically shift your coaching business, your brand, and how you show up in the world. ITN founder and CEO Cynthia Garcia is diving into why you need to niche down as a nutrition coach and shares how you can choose a specialty that best serves you. It's important to spend some time to get clear on who your audience is and what makes you stand out from other coaches. After all, people aren't looking for a jack of all trades一they want an expert.  Cynthia explains how you can make more money, attract more clients, and get more attention from mainstream media by honing in on your niche. She highlights examples of thought leaders and the experts who have found major success by focusing on one area of health and wellness. Cynthia encourages coaches to think about their unique obstacles and achievements, and how they can help other people in the same situation. She also touches on the eight different specialist certifications that ITN students can choose from and what makes the ITN method different from other coaching programs.  In today's episode, you'll discover:  The moment that made Cynthia realize she needed to find her niche as a coach  Why coaching becomes much easier when you're in your zone of genius  Benefits of being a speciality coach  The easiest ways to discover your ideal niche  How to combat imposter syndrome as a coach  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jared Fisher, on Facebook

ITN founder Cynthia Garcia lives by the mantra “first you, then your client.” As a coach, it's important to speak to your clients from a place of deep understanding and experience. Being authentic and sharing how you've been able to cope with life's stressors can help you develop a deeper connection and level of trust with your clients. But, being a coach (and a human being in general) can be stressful. On today's episode, Cynthia is sharing her top tips for how to thrive as a coach and help clients navigate times of extreme stress.  One of the first steps in this process is to get really clear about what your role is as a coach. Remember that you're there to hold space, offer support, ask deeper questions, and keep your clients accountable for the action plans that you create together. There's no magical, one-size-fits all solution to stress management. Cynthia breaks down methods to get to the root cause of negative feelings, and offers suggestions for how to approach emotional, spiritual and physical solutions with your clients.  In today's episode, you'll discover:  The difference between good stress and bad stress  The surprising statistics about stress levels in different generations The biggest thing that you can do to manage your response to stress  Common root causes that tend to contribute to a person's stress levels  Examples of how to approach conversations about stress with your clients  Cynthia's ‘I Wonder' game that helps her evaluate thought patterns  Self care tools and techniques to share with clients  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei on Instagram

In honor of April being Alcohol Awareness Month, ITN CEO and founder Cynthia Garcia is getting candid about her relationship with alcohol and offering a space to reflect on your own drinking patterns. Between mommy wine culture and so many events centered around drinking, alcohol misuse and abuse has become so normalized. Add on a global pandemic, and it's no wonder that more people under the age of 65 died from alcohol-related deaths than from Covid in 2020.    What hasn't been normalized, though, are the short and long term effects of excessive alcohol use. If you're using alcohol to numb trauma or escape from pain, you might feel an immediate relief, but it doesn't provide a sustainable solution. Cynthia talks about some alternatives that she likes to use to take the edge off, like non-alcoholic mocktails.    At ITN, we often ask the question, what are you really hungry for? In this case, we're asking the question, what are you really thirsty for? Can you find other ways to quench your thirst that help you find more peace and happiness? If you've been looking for tools to cut back on drinking and need some inspiration for alternative ways to wind down at the end of the day, tune in to today's episode.    In today's episode, you'll discover:  How Cynthia navigated drinking as the child of an alcoholic  The moment that caused Cynthia to become completely sober for seven years How the pandemic changed our relationship with alcohol  The connection between depression, anxiety, and alcohol consumption Tips and tools to decrease your alcohol consumption if you think it's become too much Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

As easy as it is to get caught up in the day-to-day of your coaching business, it's essential to take time to work on your business, instead of just in your business. We've all been there where we feel plateaued and burned out with the seemingly endless to-do list. Meet with clients, answer emails, create content for social media, work on that project that you started five months ago, and the list goes on.    ITN founder and CEO Cynthia Garcia has three simple tips for how to shift your energy and focus on growing your business. It's important to take time to identify your strengths, get really clear about what you're doing and why you're doing it, and set a clear vision for your business. Figure out what you can automate or outsource so that you can do the things that you love, and do them efficiently. Think about where you want to be in three months, six months, and even a year from now. These exercises will help you get back in that creative space and build the coaching business that you've always dreamed of.    Listen in to hear more about Cynthia's transition from feeling stagnant and overworked to inspired and successful.  In today's episode, you'll discover:  Why it's crucial to think about more than just the day-to-day details of running your coaching business  What it can look like when you're not thinking about how to grow your business  Cynthia's top three tips for how to think beyond the daily to-do list  How to stay focused on the things that really matter  Figuring out which tasks you can hire for or automate  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

Being in a relationship with someone who's constantly criticizing, belittling or gaslighting you is emotionally exhausting. It can have some serious impacts on not just your mental health, but also your physical and your spiritual health as well. On today's episode, ITN founder Cynthia Garcia is talking all about how to identify when you're in a relationship with a narcissist and what to do about it.  In previous episodes, Cynthia has shared about how she navigates her relationship with her narcissistic mother. She's learned a lot about what Narcissistic Personality Disorder (NPD) is and how to recognize some of the red flags. She breaks down what the NPD spectrum is and the nine main characteristics of narcissists. She also describes some real world scenarios for what a relationship with a narcissist might look like.  If you're struggling with someone in your life that you think might be on the NPD spectrum, Cynthia has some tried and true tips to help you distance yourself from that person. She explains how you can work on responding instead of reacting, focusing on yourself and setting boundaries. Unfortunately, NPD doesn't have a cure, but there are tools to help you heal and detach from those relationships. In today's episode, you'll discover:  The criteria used to diagnose people with NPD  What love bombing looks like  Why arguing with a narcissist can feel impossible  Recognizing when someone is gaslighting you  Steps to get out of a relationship with someone with NPD Helpful processes to heal from your relationship with a narcissist  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

Just landed your first coaching client and not sure what to do next? ITN founder and CEO Cynthia Garcia has you covered! In today's episode, she's sharing how you can set both your client and yourself up for success from day one. She breaks down three things that you should discuss during your first coaching session and some precautions for when you start working with new clients.  The main things to prioritize when you're first meeting with someone and creating a health and wellness plan is to get really clear on their goals and set realistic expectations. Cynthia shares that she likes to start with the ‘magic wand' question: If I could grant you three questions, what would they be and by when? That helps people get really specific about what they want to achieve and their ideal timeline.  It's also important to explore what has and hasn't worked for your clients in the past, and why. Then, have them visualize what their future could look like after working with you so that they stay motivated toward reaching their goals. During this process, it's best to do more listening than talking in order to let your client know that they are the priority.  Once you've gone through those three questions, you can create a personalized plan, come up with ways to measure success, and discuss ways that your client can stay accountable. It might seem really intimidating at first, but Cynthia is here to offer guidance on how to handle your first coaching job like a pro.  In today's episode, you'll discover:  Cynthia's experience signing her first client and what she's learned since then  Three examples of what you can discuss in your first coaching session   The Transformational Nutrition Coaching Method  Critical questions to ask your clients in order to set them up for success  Why it's important to focus on the outcomes, not the pain points  Tips for keeping your meetings professional, authentic, and successful  Important Links: Show notes for this episode Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Darcel Osei, on Instagram

Getting started as a coach can be a daunting task. On today's episode, ITN founder and CEO Cynthia Garcia shares some of her top tips for how you can get more clients in your coaching practice. She explains the common barriers that she sees with coaches and ways to overcome those challenges.    One of the most common mistakes that Cynthia sees with new coaches is that they try to mimic successful people in the field. They think that following a formula is a safe way to help them stand out and get more clients, but the reality is, that's probably the reason why they can't grow their business. There's so much power niching down into one area in order to become an expert or specialist in it.    When building your brand, it's also important to use specific and straightforward language to engage with potential customers. Having the right wording not only draws people in, but it ensures that both parties know if it's the right fit. Tune in to learn more about honing in on your specialty, creating wording and content that draws your ideal clients in and how to make genuine connections with the people who need your services.    In this episode, you'll discover:  Questions to ask yourself when you're creating copy for your coaching services  Online tools that can help you get into the minds and hearts of potential clients  Cynthia's simple Amazon review trick to inspire your writing   The ITN method of passion-based learning to help find your niche  The best way to discover your speciality  Why it's important to offer free content in order to get long-term investment 

As coaches, we have so many stories that we can share that can change lives, and in some cases, even save lives. But how do we reach the people who need to hear our stories? Today, Cynthia is joined by publicity expert Selena Soo. She helps entrepreneurs and coaches go from feeling like a best kept secret to becoming a leader in their industry through the power of publicity through her signature program, Impacting Millions. Tune in to learn more about how publicity can help you unlock the next level of your coaching business.    Selena and Cynthia discuss what publicity actually is and why it's so essential to entrepreneurs. She shares examples of what modern day publicity looks like and the biggest benefits that it can have for coaches. We talk about why it's so important to establish yourself as an expert in the media, which is something that Cynthia's experienced first-hand. Selena also gives some background on her amazing program and shares a free tool, available exclusively for Transformational Nutrition Podcast listeners.     In this episode, you'll discover:  Who Selena is and how she got started with publicity  Common misconceptions about media attention Why becoming visible leads to more and more opportunities How to break past your fear of publicity  What “Impacting Millions” is and how it can help nutrition coaches Important Links: Show notes for this episode Resources Mentioned: Download Selena's FREE 2022 Publicity Calendar Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series Follow Selena:  Follow her on Instagram Visit her website  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Sarah Joy, on Instagram

If you're experiencing high anxiety, and it is starting to affect your daily life, it might be time to dig deep and figure out exactly what's triggering these feelings. On today's episode, ITN founder and CEO Cynthia Garcia discusses the link between trauma and high levels anxiety, and also provides some tools to overcome those feelings.    Unresolved trauma can lead to experiencing stress and anxiety, and you might not even realize what the root cause is. Cynthia shares how she helped one of her clients process the trauma that was triggering her anxiety and ways that you can do the same. She explains the neurological reaction that humans have to traumatic events and how that can manifest itself as anxiety, even though we might feel like our responses don't have any rhyme or reason.    Tune in to learn more about why a past trauma may be behind your anxiety and how you can start processing it today.    In this episode, you'll discover:  How to become aware of you anxiety triggers  The biological process behind anxiety  Tools to help process the feelings that come up around trauma  The Transformational Timelines method used at ITN  The power of speaking and writing about your trauma    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Sarah Joy, on Instagram

On today's episode, ITN founder and CEO Cynthia Garcia shares exactly how you can make money as a nutrition coach. She explains how she came up with the Transformational Nutrition model and slowly scaled her business into what it is today. She dives into the numbers and offers up suggestions for ways to coach that aren't just one-on-one sessions.    What started out as Cynthia's own health and wellness journey turned into certifying over 30,000 coaches with her signature ITN methodology, mainstream media coverage, book deals, and more. There's no such thing as an overnight success, though. Cynthia shares how she started off by charging $300/hour for private coaching and eventually offered group coaching at $97/month in order to reach more clients and avoid burnout.    Nowadays, the nutrition coaching space is constantly changing and there are so many opportunities to break through in creative ways. Cynthia provides tools and tricks for how to make a name for yourself as a nutrition coach and make the salary of your dreams. Tune in to learn more about how you can launch your lucrative career in the nutrition coaching space!    In this episode, you'll discover:    How Cynthia started her nutritional coaching career  The moment that Cynthia realized that weight loss was about so much more than just diet and exercise  How ITN takes the guesswork out of coaching  Specific numbers to help you visualize what you could be earning as a coach  How to keep growing your businesses without having to sacrifice your free time  Career options for Certified Transformational Nutrition Coaches    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Sign up for the FREE email course on how to make great money as a nutrition coach  Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Sarah Joy, on Instagram

What's the one thing that you would share with the world if given the opportunity? For ITN founder and CEO Cynthia Garcia, her mission is to inspire people to rewrite their stories that hold them back by being an example of what was possible when she rewrote her own. The idea that everything is possible is at the core of her personal brand. But, when she started off as a coach 17 years ago, her bio was a little different. As she grew as a coach, entrepreneur, wife and mother, Cynthia's story and personal brand evolved.    On today's episode, Cynthia is sharing her top tips for defining your personal brand so that you can make great money as a coach. She discusses the importance of brand clarity, consistency and constancy. She provides examples of how she's helped clients hone in on their messaging and connect with the right demographic for them. Tune in to learn more about discovering your story, unlocking your personal brand and building your coaching business!     In this episode, you'll discover:  Cynthia's 3 C's of personal branding  How to keep your messaging consistent even as you evolve as a coach  The #1 mistake Cynthia sees coaches make when it comes to personal branding  Examples of how simple, concise language helps attract the right clients  Questions to ask yourself when cultivating your personal brand  Ways to measure your branding impact and consistency    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Sarah Joy, on Instagram

On episode 14, ITN founder and CEO Cynthia Garcia spoke about making a change in her intermittent fasting routine to help give her the energy she needed to work on a big project. That sparked a few questions from listeners about foods that help with brain function. On today's episode, Cynthia shares the top 10 foods that help with memory, focus, productivity, and the ability to keep up with busy days.    You might already eat some of these foods daily, but don't realize that they're fueling more than just your physical body. Snacking on nuts like almonds and walnuts or adding spirulina in your post-workout smoothie are just a few ways to add brain boosting ingredients into your diet. Cynthia shares why you should be looking out for these foods in the supermarket and ideas for how to add them into your diet.    In this episode, you'll discover:  Why it's important to pay attention to the foods we consume  The consequences of not feeding ourselves what our body is truly hungry for Simple and creative ways to incorporate these 10 foods in your diet  A simple and practical tip for avocado lovers How to pair ingredients together to make the ultimate brain-power meal    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis, on Instagram

Breathwork is an amazing tool to help you slow down, stay present, and refocus within just a few minutes. ITN founder and CEO Cynthia Garcia has reaped the benefits of breathwork for many years and shares the science for why it works on today's episode. It's a simple practice that can truly transform your daily life. Not only can breathwork guide you through moments of chaos or anger, but it can also help folks who struggle with depression, anxiety, and PTSD to calm their body and mind.    Breathwork is not a cure-all, but it's a start to living a more present life. Cynthia shares two techniques, deep abdominal breathing and the 4/7/8 practice, to give beginners an idea for what to expect and how to get started. Tune in to learn more about how and why you should add breathwork into your wellness routine.     In this episode, you'll discover:  The physical, mental, and spiritual benefits of breathwork A brief history of different cultures that use breathwork to heal and maintain overall health The biology behind how breath work encourages the nervous system to let go of stress Two simple breathing techniques that Cynthia recommends for beginners  How to get started with a daily breathwork practice    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Download your FREE guided meditation  Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jared Fischer, on Facebook

What does it mean to be perfect? The reality is that ‘perfectionism' is a glorified trait that holds us back from reaching our true potential. ITN founder Cynthia Garcia shares moments from her life when her obsession with being perfect stopped her from leveling up, and how she was able to overcome the fear of putting herself out there in a vulnerable way.    Perfectionism is a way to shield us from external opinions, discomfort, and true feelings. When Cynthia connected with someone who was inspired to transform her life after reading her book The PINK Method, something shifted. Cynthia shares about that experience and many more in today's episode, plus she explains how you can start to break down that layer of protection and live the life that you've always dreamed of!    In this episode, you'll discover:  Exactly why perfectionism keeps you stuck  The real reason we want to be seen as perfect  How Cynthia's own experience with launching The PINK Method changed her view on perfectionism  Simple steps to help you embrace the fear of doing something big (or small!)   Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Discover your Stuck Story that's holding you back  Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jared Fischer, on Facebook.

At ITN, spiritual nutrition is broken down into three categories: personal spirituality, communal spirituality, and environmental spirituality. On today's episode, founder and CEO of ITN Cynthia Garcia dives into how cooking your own meals relates to each pillar of spirituality. Creating a meal can help you feel more connected to yourself, your community, and the origins of your food.    Sometimes it can seem like a massive chore, especially if you're cooking for yourself or a loved one, but being in the kitchen can be a meditative experience. Cooking is also a form of self care to nourish your body and even take care of your future self (and wallet) with leftovers. Cynthia shares her tips for how to get into the right headspace for cooking and make it a fun experience. Listen in to learn how to slow down, be present, and enjoy the cooking process.    In this episode, you'll discover:  The one simple way Cynthia transformed her relationship with cooking  Why we need to start making more meals at home   Tips to help you stay present and intentional during the meal-prep process  Easy ways to make cooking a family experience  How cooking helps calm anxiety and raise self esteem   Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis, on Instagram

Get your pen and notebook ready, because this episode is all about reflecting on 2021 in order to start the new year with clear and actionable goals. When you're running your own coaching business, there's so much value in looking back to see what's worked and what hasn't, and then course-correcting from there. In today's episode, ITN Founder Cynthia Garcia is sharing her formula for studying the past in a helpful and transformative way.    Creating a mission statement and nailing down your purpose can sometimes spark stress, but it doesn't have to be so complicated! Listing out the highlights and lowlights from the previous year and looking at your results with a critical eye is the key to growing and succeeding in the year ahead. Listen in to get started on answering the three crucial questions that will help you make more money while working less in 2022.   In this episode, you'll discover:  How to overcome your fear of evaluating the past  Seven major advantages to practicing self-reflection How a SWOT analysis can help you create bulletproof business goals Simple ways to identify your purpose and mission statement  How to pinpoint which 20% of your efforts influenced 80% of your results   Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis, on Instagram

Are you feeling burnt out? Are you constantly daydreaming about your side hustle or passion project and wishing that you could dedicate more time to something that truly brings you joy? If so, you don't need work-life balance一you need a career change.    Your career should be an extension of yourself, your purpose, and your mission. To some people, this may seem like an idyllic concept, but for ITN Founder Cynthia Garcia, it's how she stays grounded in her work. Instead of work-life balance, she strives for integrating work into her life so that she's not chasing (and failing) at balancing everything. But, there's a fine line between being passionate about your career and being a workaholic.    On today's episode, Cynthia shares how being a workaholic negatively affected her relationships and overall well being, which prompted her to shift gears and follow her passion of creating ITN. She also gives self-evaluation prompts for listeners to reflect on and take action if they need to. Listen in to hear how you can create a career that feeds you instead of drains you.    In this episode, you'll discover:  How we've updated the concept of work-life balance at ITN  Major red flags for determining if you're addicted to work  Questions to ask yourself to get to the root cause of why you need work-life balance  Why you shouldn't define your self worth based on work success  Steps you can take to launch your dream career    Important Links: Show notes for this episode Transcripts for this episode  Resources Mentioned: Transformation Generation Facebook group Learn more about becoming a Certified Transformational Nutrition Coach Watch the Dream Career video series  Follow Us: Visit our website Follow us on Instagram Follow us on Facebook Connect with ITN student, Jessica Davis, on Instagram