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Episode Description Before surgery, one of the questions I kept coming back to was pretty simple: What is that first week actually going to feel like? In this episode of Healthier & Happier with Jess Cording, I'm sharing what my first week looked like after my preventive double mastectomy with reconstruction, including some of the things that surprised me, challenged me, and helped recovery start to feel more manageable. What stood out most was how quickly the unfamiliar started becoming a little less intimidating. Recovery came with discomfort, limitations, and plenty of adjustments, but it also brought small moments that reminded me I was moving forward. It also changed the way I looked at everyday routines and responsibilities, especially when I temporarily couldn't do many of the things I was used to handling on my own. This is simply my experience, not a timeline anyone else needs to follow. Every recovery looks different, and that's okay. Key Points What surprised me most during the first week of recovery Adjusting to physical limitations after surgery The small milestones that helped me feel more like myself again The emotional side of temporarily stepping back from everyday responsibilities What recovery taught me about letting others step in Why recovery can look different from person to person If you have surgery coming up, are supporting someone through recovery, or are simply curious about what those first few days can feel like, I hope this episode makes the unknowns feel a little less overwhelming. 🎙️ Listen to Episode 255: The First Week of Recovery on Healthier & Happier with Jess Cording. YouTube link 👉 https://youtu.be/5nEMCbtNFm8  If you like what you hear, leave a 5-star review on Apple podcasts  HERE.  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot  #HealthierAndHappierPodcast #PreventiveMastectomy #PreventiveSurgery #BreastHealth #WomensHealth

Episode Description Preparing for surgery can bring a lot of questions about what you'll need and how much you can realistically plan for. I found myself thinking through just about every detail. In this episode of Healthier & Happier with Jess Cording, I'm sharing some of the things I did before my preventive mastectomy that helped make recovery feel more manageable, along with a few things I realized I probably didn't need to worry about quite so much. A big part of preparing was thinking about how everyday life would work while I recovered, what I could take off my plate ahead of time, and where I needed to let other people step in. Of course, even with a plan in place, life still had a few surprises for me. That experience reminded me that preparing for recovery isn't about anticipating every possible scenario. It's about creating enough support so you have more space to rest and heal when the unexpected happens. If you're preparing for surgery yourself or supporting someone who is, I hope this episode gives you a few ideas, a little reassurance, and permission to make recovery work for you. Key Points What helped me feel more prepared before surgery Making daily life more manageable during recovery Figuring out where and how to ask for help Letting go of the need to plan for every possible scenario Creating more room for rest, support, and healing 🎙️ Listen to Episode 254: What I Did Before Surgery to Make Recovery Easier on Healthier & Happier with Jess Cording. YouTube link 👉  https://youtu.be/7uXiU8SLbq4 If you like what you hear, leave a 5-star review on Apple podcasts  HERE.  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot  #HealthierAndHappierPodcast #PreventiveMastectomy #PreventiveSurgery #BreastHealth #WomensHealth

Episode Description Hearing that you're at high risk for breast cancer can be scary. But knowing you're high risk doesn't automatically tell you what to do next. In this episode of Healthier & Happier with Jess Cording, I'm talking about where to start, based on both my years working in breast oncology and my own experience with high-risk screening.  We'll talk about understanding your individual risk, what to ask your healthcare team, whether your screening plan may need to change, and where lifestyle fits into the picture without making yourself crazy trying to do everything perfectly.  I also get into some of the confusing advice that's out there around food, stress, alcohol, supplements, personal care products, and other everyday choices. Some of that information can be useful. Some of it can make an already stressful situation feel even more overwhelming.  Because once you know your risk, the next step isn't to panic or overhaul your entire life. It's to figure out what actually makes sense for you and your health. Key Points What to do after learning you're at high risk for breast cancer Why understanding your individual risk is an important first step Questions to ask your healthcare team about screening and risk management How genetic counseling or updated genetic testing may fit into the conversation Lifestyle habits that may help support overall health and reduce risk Why lifestyle matters without being a guarantee Common breast cancer risk myths and fear-based wellness advice Why realistic, sustainable changes matter more than trying to do everything at once How to stay informed without letting your risk profile take over your life If you've recently learned that you're at increased risk for breast cancer, or you've been navigating high-risk screening for a while, I hope this episode gives you a clearer idea of what questions to ask and where to focus your energy. And once you've gotten the information you need and made the choices that make sense for you, remember: you are more than your risk profile.  🎙️ Listen to Episode 253: What to Do If You're at High Risk for Breast Cancer on Healthier & Happier with Jess Cording. YouTube link 👉 https://youtu.be/V8pwA4Ecjno If you like what you hear, leave a 5-star review on Apple podcasts  HERE. https://podcasts.apple.com/us/podcast/healthier-happier-with-jess-cording/id1460384072  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot

Episode Description: Choosing major surgery when you're not technically sick comes with a strange mix of emotions. In this episode of Healthier & Happier with Jess Cording, I'm talking about what that experience was like for me—the fear, gratitude, guilt, and the pressure I sometimes felt to explain or justify a decision that was deeply personal. I also get into something I've wrestled with for years: the idea that if we just eat the right things, manage our stress, think positively, and do wellness "correctly," maybe we can somehow control what happens to our bodies. Spoiler: bodies are a little more complicated than that. This episode is about making a difficult health decision, sitting with uncertainty, and learning that taking care of yourself doesn't always mean having every answer. Key Points The emotional side of choosing preventive surgery Why fear and gratitude can exist at the same time The guilt that can come with asking for help When wellness advice starts to feel like self-blame Making peace with not having every answer  If you've ever felt pressure to handle a health challenge perfectly—or wondered whether you should somehow be doing more—this conversation may feel familiar. Listen to Choosing Surgery When You're Not Sick on Healthier & Happier with Jess Cording. YouTube link 👉 https://youtu.be/rwaDXL79I4U If you like what you hear, leave a 5-star review on Apple podcasts  HERE. https://podcasts.apple.com/us/podcast/healthier-happier-with-jess-cording/id1460384072  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot

Episode Description: Welcome to Episode 250—and a new chapter of the podcast. Drama-Free Healthy Living is now Healthier & Happier with Jess Cording. In this episode, I'm sharing what inspired the evolution of the show and why this new name feels like the right fit for where I am now. As a registered dietitian, health coach, author, and speaker, I've spent years talking about nutrition, fitness, sleep, stress management, and healthy habits. But over time, I've come to see health in a much broader way—one that also includes the experiences, challenges, and changes that shape how we care for ourselves. That's what Healthier & Happier is making space for. Alongside practical, evidence-based guidance, we'll have honest conversations about women's health, midlife health, body image, and what it can look like to pursue wellness without expecting ourselves to do everything perfectly. Key Points Why Drama-Free Healthy Living is evolving into Healthier & Happier What inspired this next chapter of the podcast How my perspective on health has changed over the years Why wellness is about more than food, fitness, and healthy routines What you can expect from the conversations ahead Press play and come along for this next chapter.  If you like what you hear, leave a 5-star review on apple podcasts HERE. Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot  YouTube link 👉 https://youtu.be/DYpRDOcJvjk

Episode Description: Choosing to have a preventive mastectomy was never something I imagined I would do. And it definitely wasn't a decision I made overnight. In this episode of Healthier & Happier with Jess Cording, I'm sharing the personal story behind that decision—what led me there, what years of breast screening and uncertainty were really like, and why something that once felt incredibly drastic eventually started to feel very different. I also talk about something I think gets missed in a lot of wellness conversations: you can take great care of yourself and still face health situations you never expected. Healthy habits matter, but they don't give us complete control over what happens to our bodies. This is not an episode about telling anyone else what decision to make. Preventive surgery is deeply personal, and there is no single right choice for everyone. This is simply my experience and some of what I considered as I figured out what felt right for me. Key Points What brought preventive mastectomy into the conversation for me The emotional side of living with ongoing breast screening and uncertainty How I thought about risk, lifestyle, and the limits of what healthy habits can control Why a major health decision can look very different from one person to another Questions worth considering when navigating your own breast health choices with your healthcare team If you're navigating elevated breast cancer risk, supporting someone who is, or simply curious about what can go into a decision like this, I hope sharing my experience makes you feel a little less alone in the uncertainty. Listen to Why I Chose a Mastectomy on Healthier & Happier with Jess Cording. YouTube link 👉 https://youtu.be/gpZ8sz2-uz4  If you like what you hear, leave a 5-star review on Apple podcasts  HERE.   Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot

Episode Description: If you've been feeling a little… maxed out lately—and you can tell you're still doing things out of momentum, not meaning—this episode is for you. In this solo episode, I'm sharing why I'm hitting pause on the podcast for now. Not because I don't love it, and not because it didn't matter. But because my life has changed so much since I started this show in 2019, and I'm realizing I need space. The kind of space where you can actually hear yourself again—without forcing the next step just to keep things moving. I talk about the fear of being seen as a quitter, the pressure to keep producing even when something's quietly draining you, and that very real "does anyone even care?" voice that shows up right when you're trying to make a change. I also share what helped me get honest about what feels aligned right now—and why a pause can be a grounded, intentional choice… not a failure. Take a breath, come hang with me, and if you've been needing permission to stop pushing so hard, I hope this gives you a little of that. Press play—and if it resonates, send it to a friend who's been carrying too much and calling it "fine." Because sometimes the most productive thing you can do isn't more effort—it's more honesty. If there's something you've been holding onto out of fear, guilt, or habit, I hope this episode reminds you: you're allowed to pause before you burn out. You're allowed to make space. And you're allowed to trust that what's meant for you will still be there when you're ready. If you like what you hear, leave a 5-star review on apple podcasts  HERE.   Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com You can also find my tarot work on Instagram at @tea_and_oranges_tarot and on Substack at substack.com/@teaandorangestarot    YouTube link 👉 https://youtu.be/c_M2VWRE7do

Episode Description: If you're heading into 2026 feeling a little stretched thin—like you're carrying too much, trying too hard, or overthinking every next step—this episode is for you. Today's conversation is all about release, not in a dramatic "new year, new you" way, but in a practical, gentle, real-life way. Because sometimes the most supportive thing you can do for your health, your energy, and your goals… is let go of the habits, beliefs, and pressures that quietly drain you. We're talking about perfectionism, comparison, guilt around rest, the all-or-nothing mindset, and overcommitting out of obligation—plus a few powerful mindset shifts to help you feel lighter, more grounded, and more intentional in how you move through the year. Grab a cup of tea, take a deep breath, and let's make room for you in 2026. If you're craving a fresh start that doesn't involve burning yourself out, press play. And if this resonates, share it with a friend who could use the same reminder.  If you like what you hear, leave a 5-star review on apple podcasts  HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com YouTube link 👉 https://youtu.be/1zRCKWpBMTo

📌Try the ReuLay app for mindset shifts (www.reulay.com); email [email protected] for a free 3-month subscription  👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording interviews Dr. Srini Pillay, a Harvard-trained psychiatrist, neuroscientist, and executive coach, about harnessing brain science for better focus, overcoming fear, managing stress, and integrating creativity into daily life. They explore strategies like strategic unfocus (napping, doodling, daydreaming) to boost productivity, the CIRCA method (Chunking, Ignore mental chatter, Reality check, Control check, Attention shift) for fear reduction, and the ReuLay app for mindset shifts. Dr. Pillay emphasizes neuroplasticity, the mind-body connection, and personalized approaches to nutrition and wellness 🖋️ Some key points (00:00) Introduction to the Podcast (01:59) Guest Introduction (02:53) Journey into Psychiatry and Neuroscience (05:08) Transformational Neuro-Coaching Explained (09:47) The Power of Belief and Hypnotherapy (12:33) Strategies for Managing Attention and Focus (21:22) Understanding and Overcoming Fear (24:42) The Importance of Chunking and Delegation (25:26) Mindfulness and Cyclic Sighing (26:46) Reality Check and Control Check (28:57) Introducing the App (31:31) Personalized Nutrition and Complex Thinking (36:35) Balancing Creativity and Professional Life (41:52) Connecting with Dr. Srini Pillay (42:47) What Healthy Living Means 🌎 Connect with Dr. Srini Pillay Try the ReuLay app for mindset shifts (www.reulay.com); email [email protected] for a free 3-month subscription. Visit Dr. Pillay's website (drsrinipillay.com) and corporate site (nbgcorporate.com). Follow on Instagram (@drsrinipillay) and LinkedIn (Dr. Srini Pillay). Buy books like Tinker Dabble Doodle Try and Life Unlocked on Amazon 👉 Guest Bio Dr. Srini Pillay is chief medical officer and co-founder of Reulay, a digital therapeutics  company that is developing strategies to delay the onset of cancer, cardiovascular disease,  neurodegenerative disease, and stroke by targeting on-demand anxiety and stress  reduction based on the well-established link between stress, epigenetics, inflammation, abnormal metabolism, and disease. Reulay's technology is built on a machine learning platform designed to personalize video, VR, AR, and XR to reduce anxiety and prolong human longevity and can also be deployed in their metaverse programming for web3. Srini graduated as the top overall medical student in South Africa and the top award-winning resident in Psychiatry at Harvard. He is a former Assistant Professor of Psychiatry and Director of the Outpatient Anxiety Disorders Program at Harvard Medical School's Mclean Hospital. He is also a former brain-imaging researcher at Harvard (17 years), a certified master executive coach and CEO of NeuroBusiness Group®, voted one of the top 20 movers and shakers in leadership development in the world by Training Industry.   His books include "Life Unlocked: 7 Revolutionary Lessons to Overcome Fear" (Rodale, 2010), "Your Brain and Business: The Neuroscience of Great Leaders" (FT Press, 20110, and "Tinker Dabble Doodle Try:  Unlock the Power of the Unfocused Mind" (Ballantine Books, 2017.) His books have been translated into eight languages. Dr. Pillay has lectured throughout the world including the US, Canada, UK, Switzerland, The Netherlands, Belgium, Romania, Greece, India, Singapore, and Brazil. 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP JessicaCordingNutrition.com  Instagram / Facebook   Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety  and (Viva Editions) and The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep 🎤 Podcast post-production by Seamless Multimedia If you like what you hear, leave a 5-star review on apple podcasts  HERE.  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com YouTube 👉https://youtu.be/pB_yLqMucPQ

📌Make sure to check out Piper & Mint PJs on www.piperandmint.com 👉 Jackie Hutson is a wife, mom to two energetic, sports-loving boys, and a founder who seems to live life in motion—in all the best ways. She plays in a competitive tennis league, loves diving into business and entrepreneurship, and brings an easy, grounded optimism into everything she does. Her entrepreneurial spark lit up early: at age 11, she made $5,000 selling Beanie Babies. Since then, she's launched several product-based businesses, including an accessory line created while studying abroad in Italy. After college, Jackie built her career in corporate retail merchandising before a company bankruptcy pushed her into the vendor side of retail. There, she joined a manufacturing company specializing in apparel and accessories, eventually buying into the business and becoming a managing partner. For the past eight years, she's helped others bring their products to life—but there was one idea she couldn't shake. After a decade of carrying it with her, she finally decided to bet on herself. That leap became Piper & Mint, an innovative pajama brand designed to help women sleep better through postpartum, perimenopause, menopause, and every hormonal shift in between. In this episode of The Drama-Free Healthy Living Podcast, Jackie shares the journey behind her sweat-wicking, mint-infused cooling PJs—why she created them, what makes the fabric unique, and how real women shaped the product through testing and feedback. We talk openly about night sweats, temperature swings, hormonal chaos, and why so many women feel dismissed or misunderstood in healthcare settings. Jackie also dives deep into her path as a founder: what it really takes to bring an idea to life, why patience matters more than perfection, and how she built a mission-driven brand that not only supports women but also gives back through fertility-grant funding. We also explore: What cooling PJs can (and can't) do for night sweats Why mint-infused fabric changes the sleep equation How to validate a product idea when you're starting from zero The realities of slow, sustainable growth The emotional toll of not sleeping well How mindset, purpose, and optimism shape Jackie's definition of healthy living If you've ever struggled with hormonal sleep issues, wondered why your body temperature is doing the most, or thought about turning a product idea into something real, this episode offers both comfort and inspiration. Don't miss the show notes for a special listener discount on Piper & Mint PJs and links to Jackie's new podcast, The Sourcing Gals. Discount code: JESSCORDING   🌎 Connect with Jackie Hutson Website: www.piperandmint.com Instagram: https://www.instagram.com/piperandmint/                    https://www.instagram.com/createjackiesway/  TikTok: https://www.tiktok.com/@piperandmint   Podcast: https://www.youtube.com/@TheSourcingGals    🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP JessicaCordingNutrition.com  Instagram / Facebook   Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and  The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety  and (Viva Editions)  and  The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep 🎤 Podcast post-production by Seamless Multimedia YouTube Link 👉 https://youtu.be/AtsiOOfVwpI    If you like what you hear, leave a 5-star review on apple podcasts HERE.

Episode Description In this solo episode, we're unpacking what really happens to your metabolism during the holidays and why it's not as dramatic or disastrous as the internet makes it seem. Instead of stressing over travel, late nights, celebrations, and all the festive food, we'll look at how small, doable habits can help you feel steady, nourished, and grounded through the season. You'll get a clearer understanding of how sleep, stress, movement, and nutrition influence your energy, along with realistic ways to support yourself without giving up the joy of the holidays. No restriction. No guilt. Just simple shifts that help your body feel cared for, even when life feels busier than usual. If you've ever wished you could enjoy the season and feel good in your body at the same time, this episode will help you find that middle ground. Key Points: Understand what "holiday metabolism" actually refers to and why your energy may feel different. Learn how protein-rich meals—especially earlier in the day—help stabilize blood sugar and support muscle. See why skipping meals or "saving calories" can slow metabolism and lead to overeating. Explore simple ways movement supports metabolic health. Learn how hydration plays a role in cravings, hunger cues, and energy levels. Understand how sleep disruption affects hunger hormones and digestion. Discover how chronic stress impacts blood sugar and midsection weight gain, plus ways to soften that stress. And many more… As you move through the season, notice what actually helps you feel like yourself. Maybe it's a real meal before a party, a quick walk after dinner, or choosing sleep over one more thing on the to-do list. Maybe it's just giving yourself permission to enjoy what you enjoy without overthinking it. Your metabolism isn't asking for perfection — it's asking for care. And you're allowed to give yourself that, even in the middle of the holiday chaos. YouTube Link 👉 https://youtu.be/b1IJLnsp6sc    I've included a sleep-related episode here, in case you want extra support: Episode 228: The Connection Between Sleep and Weight Management   If you like what you hear, leave a 5-star review on apple podcasts HERE.  Connect with me on IG  @jesscording

📌Make sure to check out Pvolve at www.pvolve.com 👉 In this episode of Drama Free Healthy Living, host Jess Cording interviews Dr. Jessica Shepherd and Rachel Katzman about the innovative approaches in women's fitness today. They explore the benefits of functional fitness for improving posture, reducing back pain, and boosting energy. Dr. Shepherd shares her personal journey with functional fitness and how it transformed her physical health and mindset. The conversation highlights the importance of finding balanced fitness routines that not only change appearances but also enhance overall well-being and vitality.   Key Takeaways:  Functional fitness can help alleviate common issues like back pain and improve posture. Physical transformation is often accompanied by increased energy and a more positive mindset. Women's fitness is evolving with new, innovative methods focused on holistic wellness rather than just aesthetics. Finding a sustainable and sane fitness routine is crucial for long-term health and happiness. 🖋️ Some key points   (00:00) Introduction and Guest Welcome (02:12) Rachel Katzman on Founding PVolve (05:11) Dr. Jessica Shepherd on Women's Health and Fitness (06:56) The Importance of Strength Training for Women (14:34) Addressing Gaps in Women's Health Research (16:08) Connecting with PVolve and Final Thoughts (17:18) What Does Healthy Living Mean to You? (19:00) Conclusion and Farewell 🌎 Connect with the guests Dr. Jessica Shepherd, MD, MBA, FACOG, is a board-certified OBGYN and founder of Sanctum Med + Wellness, where she combines traditional and holistic approaches to women's health. With a focus on perimenopause and menopause, Dr. Shepherd goes beyond the biological effects, addressing the emotional, physical, and lifestyle aspects to offer comprehensive support for women during these transformative stages. Website https://www.jessicashepherdmd.com/ Instagram https://www.instagram.com/jessicashepherdmd/?hl=e Rachel Katzman is the Founder of Pvolve, an omnichannel fitness company with a clinically-backed method that that pairs functional movement with resistance equipment to build strong, mobile bodies. Rachel launched the company in 2017 and remains a leading force within the female-led company. Known for her customer-centric leadership style, Rachel drives the brand's creative vision forward, elevating the overall member experience and growing the global digital platform. Before Pvolve, Rachel founded Cuvee Beauty, a champagne-based haircare line, in 2016 and sold it in 2019. Rachel has been recognized in top publications such as Forbes, Marie Claire, and Women's Health. She was also honored on Inc. Magazine's list of "2023's Most Dynamic Entrepreneurs" and the "2024 Entreprenista 100." Instagram https://www.instagram.com/rkatzman/?hl=en LinkedIN https://www.linkedin.com/in/rachelkatzman 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP JessicaCordingNutrition.com  Instagram / Facebook   Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and  The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety  and (Viva Editions)  and  The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep 🎤 Podcast post-production by Seamless Multimedia   If you like what you hear, leave a 5-star review on apple podcasts HERE.  Connect with me on IG  @jesscording YouTube link: https://youtu.be/8D2q91_ovD4

Episode Description In this solo episode, I dive into why a nourishing breakfast does so much more than just "start your day." It helps stabilize blood sugar, support hormone balance, and fuel your metabolism—especially for women over 35. If you've ever skipped breakfast or relied on a granola bar and coffee to get by, this episode will help you rethink what your mornings can look like. You'll learn what to eat (and why) to keep your energy steady, your mood balanced, and your body supported. From easy make-ahead ideas like overnight oats and smoothies to savory options like veggie scrambles, you'll leave this episode feeling inspired—and ready to eat breakfast that actually works for you, not against you. Key Points: Understand why eating breakfast within a few hours of waking helps stabilize blood sugar and energy throughout the day. Learn how a protein-rich breakfast supports hormone balance, muscle maintenance, and focus—especially during perimenopause and menopause. Discover the "sweet spot" for intermittent fasting and why delaying breakfast too long can backfire for women. Explore the power trio: protein, fiber, and healthy fats—and how each one helps keep you full, energized, and satisfied. Get simple, real-life breakfast ideas: Greek yogurt bowls, overnight oats, smoothies, cottage cheese bowls, veggie scrambles, and even repurposed dinner leftovers. Find easy prep strategies like smoothie packs, make-ahead oats, and grab-and-go staples to simplify busy mornings. Shift your mindset from restriction to nourishment—because fueling your body is an act of self-care, not indulgence. Reflect on how consistency, not perfection, is the real secret to a healthy metabolism.   Breakfast is not just a meal—it's a message to your body that you're ready to take care of it. When you start your day with the right fuel, you set the tone for how you'll show up—for your work, your loved ones, and yourself. Nourishing your metabolism isn't about rules or rigidity—it's about self-respect, energy, and showing your body it can count on you. If you like what you hear, leave a 5-star review on apple podcasts HERE.  Connect with me on IG  @jesscording

📌Make sure to check out the book High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy 👉 Judith Joseph, MD, MBA, is a Columbia-trained psychiatrist and the founder of and chief investigator at Manhattan Behavioral Medicine, New York City's premier clinical research site, a clinical assistant professor in child and adolescent psychiatry at NYU Langone Medical Center in Manhattan, and chairwoman of the Women in Medicine Board at Columbia University's Vagelos College of Physicians and Surgeons.  Dr. Judith Joseph was awarded by the US House of Representatives with a 2023 Congress Proclamation Award for her social media advocacy and mental health research. In 2024, she was named a top 6 NAACP Mental Health Champion. With nearly 1 million social media followers, she's emerging as a leading voice on hidden depression in high achievers.  We delve into the prevalence of high functioning depression among high-achieving individuals, exploring ways to recognize and address this often overlooked condition. Dr. Judith shares her personal journey from anesthesiology to psychiatry and discusses her research on invisible pain, trauma, and mental health. The discussion covers practical strategies from Dr. Judith's book, including the five Vs—validation, venting, values, vitals, and vision—to foster mental well-being and resilience. We also highlight the unique challenges faced by women and the importance of healthy relationships in achieving happiness. Tune in for invaluable insights on mental health and practical steps to improve your overall well-being. 🖋️ Some key points  (00:00) Introduction and Guest Overview (00:28) Dr. Judith Joseph's Background and Journey (02:07) Understanding High Functioning Depression (04:17) The Science of Trauma and Its Impact (13:37) The Five Vs for Mental Health (20:40) Addressing Burnout and Unhappiness (25:49) Connecting with Dr. Judith Joseph (27:01) Conclusion and Final Thoughts 🌎 Connect with Judith Joseph, MD, MBA, Website https://drjudithjoseph.com/ IG https://www.instagram.com/drjudithjoseph/?hl=en 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP JessicaCordingNutrition.com  Instagram / Facebook   Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and  The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety  and (Viva Editions)  and  The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep   YouTube Link 👉 https://youtu.be/ciiq_mHnKgM

Episode Description: It's been a while since I've done a solo episode, and this felt like the right moment to sit down and share a little life update. A lot has changed for me this year — some of it amazing, some of it challenging, and plenty of it somewhere in between. In this episode, I'm talking about what day-to-day life looks like right now, how I'm finding my footing in a new season, and the little shifts that are making a big difference. Think of this as us catching up over coffee — honest, a little messy at times, and hopefully a reminder that none of us have it all figured out. Key Takeaways: A peek into what life has looked like for me these past few months. The real highs and lows of adjusting to big changes. How I'm keeping routines simple and flexible. What I'm learning about asking for help and letting go of "shoulds." Some updates about where the podcast is headed next.  …and more! If you're in a season of transition (or just curious about the behind-the-scenes of my life lately), I think you'll feel right at home in this one. If you like what you hear, leave a 5-star review on apple podcasts  HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072  Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com   YouTube Link: https://youtu.be/4F6JXaonHHw