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Episode Description Trying to conceive can come with an overwhelming list of recommendations. Supporting your health does not require doing everything perfectly. In this episode of the Empowered Nutrition Podcast, Erin Skinner, DCN, RD, IFNCP, FAND, welcomes Caitria Thiele, L.Ac., licensed acupuncturist and founder of Connected Healing, to explore her whole-person approach to fertility support. They discuss adequate nutrition, exercise and recovery, thyroid and metabolic health, sleep, and everyday environmental exposures. Erin also shares how under-eating, over-exercising, and missing periods in her twenties shaped her concerns about fertility and influenced major life decisions. Their conversation offers a compassionate starting point for building sustainable habits and seeking individualized care without the pressure of perfection. In This Episode, You'll Learn: Why eating enough matters alongside food quality How under-fueling and exercise habits relate to reproductive-health concerns Why thyroid symptoms deserve individualized assessment How sleep and recovery fit into preconception care How to approach everyday product changes gradually Why ingredient-rating apps and online protocols have limitations How professional support can help you navigate conflicting advice Connect with Caitria: Explore her practice, fertility services, and free resources at Connected Healing. Learn more about Thrive's nutrition-centered primary care and functional nutrition services: thrive-clinics.com Have a health journey or area of expertise that could help others? Apply to be a guest on the Empowered Nutrition Podcast. Selected guests receive a complimentary consultation with Erin Skinner: Apply to be a guest Follow Thrive: Instagram: @thrive_clinics Facebook: Thrive Clinics Take the Next Step Share Your Story and Receive a Free Consultation with Erin Have you overcome a health challenge or developed professional expertise that could help our listeners? Apply to be a guest on the Empowered Nutrition Podcast. Selected guests receive a complimentary consultation with Erin Skinner. Apply to Be a Guest → HERE Get Root-Cause Care, Often Covered by Insurance Thrive combines functional nutrition and primary care to help patients address digestive symptoms, metabolic health, hormones, energy, and other chronic health concerns through personalized care. Complete Thrive's Get Started form to learn about available services, insurance coverage, and next steps. Get Started with Thrive → HERE Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover practical, evidence-informed approaches to nutrition and whole-person healthcare. Medical Disclaimer This episode provides general education and includes the speakers' clinical perspectives. Nutrition and lifestyle support do not guarantee pregnancy or replace medical fertility evaluation. Consult qualified healthcare professionals for individualized testing and treatment.

What actually happens inside your body when you fast, and how long do you need to fast to activate meaningful cellular changes? In this episode of the Empowered Nutrition Podcast, Erin Skinner, DCN, RD, IFNCP, FAND, is joined by endocrinologist Dr. William Hsu, Chief Medical Officer of L-Nutra, and registered dietitian Ashley Bizzell, MS, RD, Director of Clinical Nutrition at L-Nutra Health. Together, they break down the science of fasting and explore how different fasting strategies may affect metabolic health, cellular repair, and healthy aging. You'll learn the difference between daily time-restricted eating and prolonged fasting, what happens during a five-day Fasting Mimicking Diet, and why simply eating fewer calories isn't the same as creating a fasting response at the cellular level. Dr. Hsu also explains autophagy, the body's cellular recycling process, using practical analogies to show how cells respond when nutrients become scarce. The conversation explores nutrient-sensing pathways, why protein is intentionally reduced during a Fasting Mimicking Diet, and how periods of fasting may complement periods of nourishment and rebuilding. In This Episode, You'll Learn: • The difference between time-restricted eating and prolonged fasting • What happens during a five-day Fasting Mimicking Diet • What autophagy is and why it matters for cellular health • How nutrient-sensing pathways respond during periods of fasting • Why fasting is about more than simply reducing calories • Why the Fasting Mimicking Diet is intentionally lower in protein during the five-day protocol • How fasting may support metabolic health and healthy aging • Why more fasting isn't necessarily better • How to balance catabolic periods of fasting with nourishment, recovery, and rebuilding • Why maintaining lean muscle becomes increasingly important with age • How food quality between fasting periods affects overall health • How a moderate overnight fasting window may fit into a healthy lifestyle • Why fasting strategies should be individualized rather than approached with a one-size-fits-all mindset About the Guests William Hsu, MD, is an endocrinologist and Chief Medical Officer of L-Nutra. His work focuses on metabolic health, nutrition technology, fasting research, and integrating nutrition-based interventions into healthcare. Ashley Bizzell, MS, RD, is Director of Clinical Nutrition at L-Nutra Health. She has more than 15 years of experience as a registered dietitian and works with nutrition and lifestyle strategies designed to support metabolic health. Resources Mentioned: L-Nutra Health   Learn more about Thrive's nutrition-centered primary care and functional nutrition services: thrive-clinics.com Have a health journey or area of expertise that could help others? Apply to be a guest on the Empowered Nutrition Podcast. Selected guests receive a complimentary consultation with Erin Skinner: Apply to be a guest Follow Thrive: Instagram: @thrive_clinics Facebook: Thrive Clinics Medical Disclaimer This podcast is for educational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. Fasting is not appropriate for everyone. If you take insulin, glucose-lowering medication, or other medications affected by changes in food intake, or if you have a medical condition, are pregnant or breastfeeding, have a history of an eating disorder, or have other nutritional concerns, consult your healthcare provider before beginning a fasting protocol. Brief Episode Summary Erin Skinner talks with Dr. Hsu about fasting, autophagy, and metabolic health. Learn how fasting-mimicking diets differ from time-restricted eating, how fasting may support cellular health, and why nutrition and adequate protein still matter for long-term health.

What does it actually mean to detox, and how can you support the body without overwhelming it? In this episode of the Empowered Nutrition Podcast, Erin Skinner speaks with Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP, RN, Medical Science Liaison at BodyBio, about the body's natural detoxification systems and the importance of supporting cellular health. Dr. Pooja explains how the liver, bile, gastrointestinal tract, kidneys, lymphatic system, and cell membranes work together to process and eliminate unwanted compounds. She also discusses how mold and mycotoxin exposure may contribute to oxidative stress, mitochondrial dysfunction, digestive symptoms, fatigue, brain fog, and other nonspecific health concerns. You will learn how phosphatidylcholine, glutathione, TUDCA, butyrate, binders, minerals, hydration, and adequate nutrition may fit into a professionally guided detoxification protocol. This conversation emphasizes a foundational approach: reduce ongoing exposure, support regular bowel movements, maintain hydration and nutritional adequacy, and introduce supplements gradually rather than beginning with an aggressive cleanse. In this episode, you will learn: What detoxification actually means inside the body How the liver, bile, kidneys, gut, lymphatic system, and skin support elimination Why cell membranes and mitochondria are important during recovery How mold and mycotoxins may affect cellular function The role of phosphatidylcholine in supporting cell membranes How glutathione supports antioxidant defenses Why bile flow matters for eliminating fat-soluble compounds How TUDCA may support bile flow and digestion How butyrate supports the intestinal lining Where binders may fit into a mold-support protocol Why bowel regularity, hydration, protein, minerals, and electrolytes matter Why worsening symptoms are not necessarily proof that a detox protocol is working How to introduce supplements gradually and monitor tolerance BodyBio: https://bodybio.com/  Learn more about Thrive's nutrition-centered primary care and functional nutrition services: thrive-clinics.com Have a health journey or area of expertise that could help others? Apply to be a guest on the Empowered Nutrition Podcast. Selected guests receive a complimentary consultation with Erin Skinner: Apply to be a guest Follow Thrive: Instagram: @thrive_clinics Facebook: Thrive Clinics Medical Disclaimer: This podcast is intended for general education and does not provide individualized medical advice. Mold-related symptoms overlap with many medical conditions. Testing, diagnosis, environmental remediation, supplement use, and treatment decisions should be discussed with qualified healthcare and environmental professionals who understand your medical history, medications, symptoms, and living or working environment. Brief Episode Summary Dr. Pooja Mahtani joins Erin Skinner for a deep dive into detoxification, mold, mycotoxins, cellular health, bile flow, glutathione, phosphatidylcholine, binders, and the foundational steps that should come before an aggressive detox protocol.

Could Your Health Story Help Someone Else? Apply to be a guest on the Empowered Nutrition Podcast and receive a complimentary consultation with Erin Skinner. Apply to Be a Guest → HERE Looking for Personalized Healthcare? Thrive provides nutrition-centered, root-cause care that may be covered by your health insurance. Get Started with Thrive → HERE Episode Summary What happens when a healthcare professional knows something is seriously wrong—but repeatedly hears that everything looks normal? In this episode of the Empowered Nutrition Podcast, Erin talks with Tina Musselman, MA, LPC, RD, CLT, a registered dietitian and licensed professional counselor who spent eight weeks searching for answers after developing severe gastrointestinal symptoms caused by Cyclospora. Tina describes the watery diarrhea, abdominal discomfort, bloating, weight loss, profound fatigue, brain fog, and emotional disconnection that disrupted nearly every part of her life. Despite multiple medical appointments, imaging studies, laboratory tests, stool tests, medications, and empiric antibiotics, she still did not have an explanation for her symptoms. After being told that she may have developed post-infectious IBS and might need to wait months to recover, Tina continued looking for answers. Additional stool testing ultimately identified Cyclospora, allowing her to return to her healthcare team and receive targeted treatment. Erin and Tina discuss why Cyclospora can be difficult to identify, how persistent gastrointestinal illness affects far more than digestion, and why appropriate testing and respectful self-advocacy matter when symptoms remain unexplained. They also explore the difference between advocating for yourself and trying to manage an illness without medical care—and why patients and practitioners benefit from approaching difficult cases collaboratively. Episode Highlights An Illness That Affected Every Part of Life Tina explains how her symptoms extended beyond diarrhea and abdominal discomfort. She experienced severe fatigue, difficulty concentrating, loss of motivation, weight loss, and a sense of being disconnected from her family, work, and daily life. Eight Weeks Without an Answer Before Cyclospora was identified, Tina underwent repeated evaluations that included primary care and gastroenterology appointments, bloodwork, abdominal imaging, multiple stool tests, medications, and several courses of antibiotics. When "Everything Is Normal" Does Not Match How You Feel Tina shares the emotional impact of having significant, life-altering symptoms while conventional evaluations failed to provide an explanation. Cyclospora Can Resemble Other Digestive Conditions The symptoms of Cyclospora may overlap with food poisoning, post-infectious IBS, and other gastrointestinal illnesses. Symptoms can also fluctuate, which may make the infection harder to recognize. The Importance of Appropriate Stool Testing Additional stool testing identified Cyclospora after Tina's earlier evaluations had been unrevealing. Erin and Tina discuss why the testing method and the organisms included on a test can influence what is—or is not—detected. Targeted Treatment Made the Difference Once Tina had a diagnosis, she was able to receive treatment directed at Cyclospora. She began noticing improvement early in the treatment process, although rebuilding her health and gut function took longer. The Gut-Brain Connection Is More Than a Concept As both a dietitian and counselor, Tina had taught patients about the relationship between digestive health, mood, cognition, and energy. Experiencing a serious gastrointestinal illness gave her a new understanding of how profoundly gut dysfunction can affect a person's mental and emotional well-being. Self-Advocacy Should Be Collaborative Advocating for yourself does not require rejecting conventional healthcare or assuming that you know more than your medical team. It can mean documenting your symptoms, asking thoughtful questions, seeking another opinion when appropriate, and continuing the evaluation when your health is not improving. Recovery May Continue After the Infection Is Gone Tina also discusses the longer process of recovering after prolonged gastrointestinal illness and repeated antibiotic exposure. Eliminating an infection and fully restoring digestion, energy, nutritional status, and microbial balance are not always the same thing. About Tina Musselman Tina Musselman, MA, LPC, RD, CLT, is a registered dietitian and licensed professional counselor with more than two decades of experience helping individuals navigate nutrition, digestive health, behavior change, and the psychological dimensions of wellness. Her personal experience with Cyclospora deepened her commitment to listening carefully to patients, validating their experiences, and helping people advocate for appropriate evaluation when persistent symptoms remain unexplained. Resources Mentioned Tina Musselman and The Pointe Tina's personal account of her experience with Cyclospora Information about Cyclospora and cyclosporiasis Comprehensive stool testing GI-MAP testing Food-safety guidance and current public-health notices Thrive digestive and gut-health services Important Note Persistent or severe diarrhea can lead to dehydration and other complications. Seek prompt medical care for signs such as inability to maintain hydration, fainting, confusion, blood in the stool, severe abdominal pain, high fever, or symptoms in a medically vulnerable person. This podcast is for educational purposes only and is not a substitute for individualized medical evaluation, diagnosis, or treatment. Take the Next Step Share Your Story and Receive a Free Consultation with Erin Have you overcome a health challenge or developed professional expertise that could help our listeners? Apply to be a guest on the Empowered Nutrition Podcast. Selected guests receive a complimentary consultation with Erin Skinner. Apply to Be a Guest → HERE Get Root-Cause Care, Often Covered by Insurance Thrive combines functional nutrition and primary care to help patients address digestive symptoms, metabolic health, hormones, energy, and other chronic health concerns through personalized care. Complete Thrive's Get Started form to learn about available services, insurance coverage, and next steps. Get Started with Thrive → HERE Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover practical, evidence-informed approaches to nutrition and whole-person healthcare.

Episode Summary In this insightful episode, Erin is joined by Stephanie Notaras, a seasoned dietitian, Director of the Dietician Counselling Skills Practice, and host of The Nutrition Counselling Podcast. Together, they dive into the often-overlooked emotional and psychological layers of nutrition change—what really keeps people stuck, and how both clients and practitioners can move through resistance, shame, and overwhelm toward lasting behavior change. Stephanie shares evidence-based strategies for building confidence, increasing tolerance for discomfort, and setting realistic expectations in a world that constantly markets "quick fixes." Whether you're a healthcare professional or someone navigating your own wellness journey, this conversation is packed with wisdom, empathy, and actionable tools. Episode Highlights Why change feels harder than it "should": Stephanie breaks down the gap between what people expect from nutrition changes and what actually happens—especially when it's slow, nonlinear, and emotionally taxing. The myth of motivation: Motivation isn't the whole story—Stephanie explains how confidence, not just motivation, is a crucial driver of sustainable change. Small wins are powerful: Rather than aiming for a full "food makeover," she encourages building confidence through small, meaningful actions within your capacity. What to do when clients have tried everything: Stephanie validates the experiences of chronic dieters and offers a framework for rebuilding trust in their ability to succeed. How to support all-or-nothing thinkers: She shares techniques for helping clients shift from perfectionism to progress-based thinking, even when they feel discouraged. Why clients stop showing up—and how to prevent it: Learn how to explicitly invite clients to return even when they feel like they've failed. The importance of setting expectations early: Teaching clients what to expect—especially the struggle—can increase their tolerance for change and help them stick with the process. Practitioner mindset shift: Erin and Stephanie discuss how providers can move from "fixers" to supportive guides, and why clients don't just need information—they need a therapeutic, individualized relationship. Google isn't the enemy: Stephanie offers a refreshing take on how to validate clients who come in with self-researched (and sometimes confusing) information, and how to build from it instead of shutting it down. Resources Mentioned Check out Stephanie's offerings on her website: Click here Stephanie's Podcast: The Nutrition Counselling Podcast – A must-listen for dietitians and nutrition professionals focused on mindset and counseling skills. Follow Stephanie on Instagram: @dietitiancounsellingskills (note: "counselling" is spelled with two Ls – she's Australian!) Free Facebook Group for Professionals: Stephanie offers regular free trainings and education for dietitians and nutritionists inside her Facebook group. Join here Connect with Us Access root-cause healthcare, covered by insurance: https://thrive-clinics.com  Follow us on Instagram for updates and health tips: https://www.instagram.com/thrive_clinics  Subscribe to our podcast and leave a review! Ready to dive in? Listen here.

Episode Summary In this episode, we dive into a client-centered approach to nutrition and behavior change. Our guest, Ian, shares his insights on how practitioners can create sustainable change by focusing on empowerment first, education second. The conversation highlights the importance of small, realistic goal setting and understanding the emotional challenges clients face when trying to make lasting health changes. Rather than pushing for perfection or drastic overnight transformations, Ian advocates for collaborative planning and supportive coaching to help clients achieve their goals and rebuild their confidence. Episode Highlights Empowerment First, Education Second: Ian emphasizes that practitioners should prioritize empowering their clients rather than bombarding them with education at the outset. Empowering clients helps them feel more capable and motivated to make changes. The Power of Small, Achievable Goals: We discuss the importance of setting small, realistic goals that help build momentum and confidence. Rather than striving for perfection, small successes lead to long-term change and prevent discouragement. Breaking the All-or-Nothing Mindset: Ian addresses the common "all or nothing" thinking that many clients fall into, which often leads to feelings of failure. He highlights how to move away from this mindset and set expectations that are more forgiving and flexible. Collaborative Coaching Approach: Instead of dictating what clients "should" do, Ian stresses the importance of negotiation and working together to set a plan that meets clients where they are. This collaborative approach fosters trust and ensures that clients are truly committed to their goals. Sustainable Change Through Layered Goals: The conversation also covers how practitioners can layer small goals over time to create lasting behavioral change, as opposed to overwhelming clients with large, difficult plans. The Role of the Practitioner: Practitioners should view themselves as collaborators, guiding clients through manageable steps and providing support when setbacks occur. This approach fosters a sense of agency in clients and helps them stay engaged in their health journey. Building Confidence Through Support: Clients often enter the process with broken confidence, and this episode discusses how practitioners can rebuild that confidence by focusing on small wins, empathy, and consistent encouragement. Resources Mentioned Food Story Coaching Program: Ian offers an online, self-directed training program for practitioners. The course includes seven modules designed to teach the philosophy and skills necessary to empower clients and create lasting change. It also includes live mentorship calls and peer mentorship with one of Ian's master coaches. To learn more, visit https://www.foodstorycoaching.com/fundamentals Contact Ian: Food Story Coaching Certification: https://www.foodstorycoaching.com/contact Work with Ian: https://ianrubin.com Study under Ian at The National University of National Medicine: https://nunm.edu/faculty/ian-rubin-ma-cpt-chc/ LinkedIn: Ian Rubin Connect with Us Access root-cause healthcare, covered by insurance: https://thrive-clinics.com  Follow us on Instagram for updates and health tips: https://www.instagram.com/thrive_clinics  Subscribe to our podcast and leave a review! Ready to dive in? Listen here.

Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with renowned health expert, author, and nutrition pioneer Udo Erasmus. Best known for the groundbreaking book Fats That Heal, Fats That Kill, Udo shares his journey and insights on the critical role of healthy fats, essential fatty acids, digestion, and mindful nutrition in supporting energy, gut health, and overall wellness. We explore how processed vegetable oils and excess sugar can negatively impact the body, why awareness is one of the most powerful tools in health, and how simple nutrition changes can create meaningful improvements in how you feel every day. Udo also discusses digestion, the importance of probiotics and fiber, and why whole, minimally processed foods are foundational for long-term health. Whether you're struggling with digestive symptoms, low energy, inflammation, or simply looking to optimize your health, this conversation offers practical insights and empowering takeaways. At Thrive Clinics, we believe nutrition should address the root cause of symptoms — not just manage them. Thrive combines functional nutrition and primary care to help patients improve digestion, metabolism, hormones, inflammation, and overall wellness through personalized, evidence-based care, often covered by insurance. Episode Highlights How processed vegetable oils may impact inflammation, digestion, and energy Why awareness and experimentation are essential for personalized nutrition The role of Omega-3 fats and balanced oil intake in overall health A powerful story illustrating how food choices affect mood and energy Why digestion is foundational to wellness and how raw foods, fiber, probiotics, and bitters can support gut health How modern diets may contribute to chronic symptoms and what you can do about it Resources Mentioned Udo Erasmus Website Udo Erasmus YouTube Channel Udo Erasmus Instagram Udo Erasmus LinkedIn Connect with Thrive Learn more about Thrive and schedule an appointment: www.thrive-clinics.com Follow Thrive for nutrition, gut health, and wellness education: Instagram Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen now: https://empowerednutrition.health/oil-controversies-with-udo/

Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and support longevity. She also shares insights from her experience raising grass-fed bison in Alberta, where she practices regenerative agriculture to promote personal health and improve land quality. Throughout the episode, Julia emphasizes the need for sustainable nutrition strategies, understanding macronutrient needs, and the role of resistance training in enhancing metabolic efficiency. Episode Highlights The Muscle Metaphor for Blood Sugar Management: Julia explains how muscle acts like a "sponge" for glucose and fatty acids, emphasizing that larger muscle mass means better capacity to absorb and store nutrients efficiently, preventing excess in the bloodstream. Why Cutting Carbs Alone Isn't Enough: While reducing carbs can help lower blood sugar, it doesn't improve your body's ability to handle glucose in the long term. Resistance training is crucial for building muscle mass and improving metabolic efficiency. The Danger of Crash Diets and Caloric Restriction: Prolonged caloric restriction or crash dieting can lead to muscle loss, reducing metabolic capacity and making it harder to maintain weight loss in the future. The importance of preserving lean mass while losing fat is emphasized. Macro Tracking as a Tool for Awareness: Tracking macronutrients, particularly protein, can help individuals understand their eating habits and ensure they're meeting their nutritional needs. However, it's not for everyone and should be used as a learning tool, especially for those without a disordered relationship with food. How Tracking Can Prevent Overeating: Julia explains how tracking food intake can help individuals avoid mindless overeating, a common problem in today's food environment, where calorie-dense foods are easily accessible. The Balance of Nutrient Density and Caloric Control: While eating nutrient-dense foods is important, it's also necessary to be mindful of calorie intake to avoid weight gain. Being curious about your nutrition and learning how to optimize it is key to achieving long-term health goals. Resources Mentioned Follow Julia on Instagram: Stay connected with Julia for more nutrition insights at @juliathenutritionist. Dr. Gabrielle Lyon's Practice: To learn more about Julia's practice and to work with her directly. Follow Dr. Lyon on Instagram: @drgabriellelyon Connect with Us Learn more about Thrive and schedule an appointment for root-cause care, covered by insurance: www.thrive-clinics.com Follow Thrive for nutrition, gut health, and wellness education: Instagram Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here.

Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Dr. Rachele Pojednic, a renowned expert in nutrition, supplementation, and muscle physiology. Dr. Pojednic is the CEO and Founder of Strong Process Education, the Director of Scientific Research at Restore Hyperwellness, and a Lecturer at Stanford University. With a PhD in nutritional biochemistry, she has conducted extensive research on the impact of nutrition and exercise on muscle health, performance, and recovery. During this conversation, Dr. Pojednic and Erin discuss the growing body of evidence around creatine supplementation for women, the importance of muscle maintenance for longevity, and how to sift through wellness trends to find what truly works. The episode also explores common wellness myths, the science behind GLP-1 medications, and why focusing on the long-term approach to health is key to living your best life. Episode Highlights Creatine for Women: Dr. Pojednic discusses how creatine supplementation (3-5 grams per day) is showing promising results for women's cognitive health and physical performance, with no need for a loading phase. The benefits accumulate in muscles and other tissues, including the brain. Debunking Wellness Myths: The conversation dives into common wellness trends and myths, with Dr. Pojednic pointing out that supplements should be viewed as tools for marginal gains, not miracle solutions. Foundational nutrition—getting enough protein, fiber, and healthy fats—remains crucial. The Truth About GLP-1 Supplements: Dr. Pojednic explains the difference between prescription GLP-1 medications (like Ozempic and Wegovy) and the herbal supplements that claim to mimic them. While some herbs may mildly stimulate GLP-1 production, they cannot match the potency of the prescription versions, which are GLP-1 receptor agonists. Why Muscle Maintenance Matters: Dr. Pojednic emphasizes the importance of maintaining lean muscle mass, particularly for women, to ensure long-term health and vitality. Strength training is key to improving performance and supporting longevity, especially as muscle loss accelerates starting in your 30s. Long-Term Health and Longevity: Rather than focusing on achieving a specific body image or trying to extend life by a few years, Dr. Pojednic talks about the importance of increasing healthspan—living a strong, active life well into old age. Avoiding Shiny Object Syndrome in Wellness: Dr. Pojednic shares her perspective on how wellness trends and quick fixes can be distracting. She encourages focusing on long-term goals and taking an evidence-based approach to supplements, exercise, and overall health. Resources Mentioned Dr. Rachele Pojednic's Website: www.rachelepojednic.com Strong Process Education: Dr. Pojednic's education platform offering accredited, evidence-based courses on nutrition, supplementation, and more for wellness professionals. Visit www.strongprocess.com to explore courses on general nutrition, exercise physiology, gut-brain connection, recovery, and more. Use discount code: EMPOWERED50 Restore Hyperwellness: Dr. Pojednic serves as the Director of Scientific Research at Restore Hyperwellness, an innovative wellness company. Learn more about their services at www.restore.com. Social Media: Follow Dr. Rachele Pojednic for more insights on nutrition and wellness: Instagram: @rachelepojednic Istagram: @strongprocess Facebook: www.facebook.com/strongprocess Connect with Thrive Looking for a more personalized, root-cause approach to health? Thrive combines functional nutrition and primary care to help patients improve digestion, hormones, metabolism, energy, and long-term wellness, often covered by insurance. Learn more about Thrive: https://www.thrive-clinics.com Follow Thrive for practical nutrition and wellness education: Instagram: @thrive_clinics Explore more podcast episodes and health resources on our website. If you enjoyed this episode, subscribe to the Empowered Nutrition Podcast and leave a review — it helps more people discover evidence-based, root-cause healthcare and nutrition. Ready to dive in? Listen here.

Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with Dr. Melissa McCreery, a PhD clinical psychologist, to explore the complex relationship between food, mindset, and health. Dr. McCreery shares her expertise on emotional eating, perfectionism, and the psychological factors that contribute to overeating. We dive into how hidden emotional needs, or "hidden hungers," can drive unhealthy eating patterns, and how addressing both the emotional and physiological aspects of food can lead to lasting change. This conversation closely aligns with the root-cause philosophy at Thrive Care, where providers focus on the full picture of health — including nutrition, metabolism, gut health, hormones, and emotional well-being — to help patients create sustainable, long-term change rather than relying on temporary fixes. Dr. McCreery also discusses the importance of shifting from a mindset of restriction to one of self-compassion and curiosity when it comes to food and weight management. This episode offers valuable insights for anyone looking to break free from negative cycles around food and create a healthier, more balanced relationship with eating. Episode Highlights The Problem with "Cheat Days": Why constructing a relationship with food that involves cheating can lead to a cycle of guilt and overeating. Hidden Hungers: Emotional eating often acts as a coping mechanism for unmet emotional or psychological needs. Understanding these hidden hungers is key to breaking unhealthy food patterns. The Role of Physiology: Metabolic factors like insulin resistance and gut health can play a significant role in appetite regulation, complicating the emotional eating cycle — an area often addressed through personalized care at Thrive Care. Weight Loss Medications: A discussion on GLP-1 medications, their benefits in the short term, and the importance of addressing the underlying psychological and emotional issues for long-term success. Shifting Your Mindset: Moving from a place of "I have to" to "I want to" when it comes to making healthier choices, and how this mindset shift can lead to lasting change. The Power of Compassion: Recognizing that making lasting change requires understanding and compassion for yourself, especially when facing challenges around food. Resources Mentioned TooMuchOnHerPlate.com Free Quiz: Too Much On Her Plate Quiz Podcast: Too Much On Her Plate Podcast Instagram: @TooMuchOnHerPlate Facebook: Too Much On Her Plate LinkedIn: Dr. Melissa McCreery Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here

Episode Summary In this episode, we sit down with Kerry Lett, a registered dietitian and certified lactation counselor who specializes in pediatric nutrition, picky eating, food allergies, and maternal health. Kerry offers a wealth of insight on feeding children, from the early stages of introducing solids to navigating picky eating in toddlers and adolescence. They dive into the important differences between feeding neurotypical and neurodivergent children, bust common myths surrounding picky eating, and discuss effective, research-backed strategies for making mealtime a less stressful experience for both parents and kids. Whether you're a parent with a picky eater or someone interested in child feeding strategies, this episode is packed with practical advice and fresh perspectives. This conversation aligns closely with the mission of Thrive Clinics, where root-cause, personalized healthcare supports families through every stage of life. Thrive Clinics focuses on nutrition, gut health, metabolic health, and sustainable wellness strategies to help both children and adults build healthier relationships with food and overall well-being. Episode Highlights Kerry's Journey into Pediatric Nutrition Kerry shares her path from wanting to be a pediatrician to becoming a registered dietitian specializing in pediatric and maternal nutrition. She discusses the importance of preventing health issues before they arise, rather than just treating them once they occur, and how she focuses on supporting families through every stage of life. The Challenges of Feeding Kids Today The conversation shifts to the common challenges parents face when it comes to feeding their children, especially with the overwhelming amount of conflicting information available online. Kerry explains how parents often feel lost or confused when it comes to starting solids and managing picky eating. Picky Eating: Is It Becoming More Prevalent? Kerry discusses the growing trend of picky eating, pointing out that sensory issues and neurodivergence may be contributing factors. She shares insights into why picky eating seems more common today and how societal and environmental changes may be influencing this shift. Division of Responsibility in Feeding Kerry explores the "division of responsibility" model popularized by Ellen Satter, where parents are responsible for providing healthy meals, and children are responsible for deciding whether or not to eat. She explains how this framework can be adapted for picky eaters and provides tips on balancing autonomy with structure during mealtime. The Role of Sensory Exploration in Feeding Sensory exploration is a key part of Kerry's approach. She emphasizes the importance of letting kids explore food in a non-threatening way, from touching and smelling to playing with food before even thinking about eating it. This helps build familiarity and reduces fear around new foods. How to Transition from Purees to Solids Kerry offers advice on introducing solids to babies, explaining that combining purees with baby-led weaning can be a successful approach. She discusses the benefits of both methods and how they can be used together to teach children to enjoy a variety of textures and flavors. Handling Picky Eating in Adolescents The conversation wraps up with a look at picky eating in adolescence, a less commonly discussed topic. Kerry talks about the importance of setting boundaries, offering healthy snack options, and guiding teens toward more balanced food choices without controlling their autonomy. Resources Mentioned Kerry Lett's Practice Kerry is the founder of Milestones Pediatric and Maternal Nutrition, where she and her team offer personalized nutrition counseling and lactation consulting to help families thrive. Website: Milestones Pediatric and Maternal Nutrition Instagram: @milestonesnutrition Books & Approaches Referenced Ellen Satter's Division of Responsibility: Kerry references Ellen Satter's model of feeding where parents provide the "what, when, and where" of feeding, while kids decide if and how much to eat. The SOS Approach to Feeding by Dr. Kay Toomey: This multidisciplinary approach is crucial for children with sensory needs, developmental issues, or fear and aversions around food. "From Yuck to Yum" Framework: Kerry shares her personalized approach to feeding based on evidence-based strategies, blending concepts from Satter's and Toomey's work. Free Resources Free e-books on pediatric feeding, helpful blogs, and more on Kerry's website for parents looking for support on picky eating, child nutrition, and feeding strategies. Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here

Episode Summary In this episode, we delve into the intricate relationship between the nervous system, trauma, and overall gut health with psychotherapist Michelle White. We explore how understanding and addressing the root causes of chronic stress can lead to long-lasting healing. Michelle explains how embodied psychotherapy can calm the mind, emotions, and body, highlighting the often-overlooked impact of stress on gut health. This conversation closely aligns with the approach at Thrive Clinics, where providers focus on root-cause healthcare by addressing the connection between mental, emotional, and physical health. Through personalized care focused on gut health, nervous system regulation, nutrition, and whole-body wellness, Thrive Clinics helps patients move beyond symptom management toward lasting healing. Michelle emphasizes that when stress triggers physical symptoms, traditional talk therapy alone is insufficient. Instead, she shares insights on her therapeutic approach, which combines relaxation and embodied techniques with deeper self-exploration to effectively resolve symptoms and promote healing. Episode Highlights Understanding the Nervous System The importance of identifying and addressing what activates the nervous system, particularly in the context of trauma and chronic stress. Therapeutic Process Michelle outlines her approach, including weekly sessions, embodied work, and the significance of homework for continued practice outside of therapy. Tools for Healing Discussion on using apps and vagus nerve devices, and the necessity of addressing underlying issues rather than relying solely on technological solutions. Safety and Healing The fundamental human desire for safety and how true healing involves feeling secure within oneself. Resources Mentioned Podcast: Happy Inside – Available on Apple Podcasts and Spotify Website: happyinside.com.au Social Media: IG: @sohappyinside | Facebook: Happy Inside iPhone App: Offers gut-directed imagery and other relaxation tools for personal use   Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here

Episode Summary In this episode, Erin Skinner welcomes Haley Smith, a Certified Fertility Awareness Practitioner and the founder of Innate Rhythm and the Fertility Freedom Podcast. Haley's mission is clear: to empower women overlooked by the traditional healthcare system with body literacy, self-trust, and fertility awareness. Together, they discuss how women can optimize fertility through nourishment, mindfulness, and lifestyle adjustments. This conversation strongly reflects the root-cause philosophy at Thrive Clinics, where providers help patients address hormone balance, metabolic health, stress, nutrition, and lifestyle factors that can directly impact fertility and overall wellness. Thrive Clinics takes a personalized, whole-body approach to healthcare, helping patients create sustainable habits that support long-term reproductive and hormonal health. Haley explains how adding nutrient-dense foods, improving sleep, and managing stress can create the right environment for conception. She also shares her personal experience of how emotional and physical stress impacted her menstrual cycle and fertility. Erin and Haley dive deep into the connection between safety signals to the body and successful conception, emphasizing that fertility is about more than just biology — it's about creating space in your life for new possibilities. Episode Highlights   Mindful Eating for Fertility Haley advocates for adding quality high proteins and whole foods to support fertility, rather than cutting things out. It's about sending safety signals to the body through nourishment. Body's Safety Signals & Fertility Stress, over-exercising, and emotional turmoil can signal to the body that it's not safe to conceive. Haley shares how her own stressful breakup and calorie deficit caused her to stop ovulating for nine months. Fertility Awareness & Tracking Haley highlights the importance of tracking your cycle and temperature to understand when you're ovulating. She explains that even if you're bleeding, you may not be ovulating — something only tracking can reveal. Foundations of Fertility Before diving into supplements or other interventions, it's essential to focus on the foundations of sleep, stress management, exercise, and nutrition. Haley emphasizes starting with small changes like getting sunlight in the morning and increasing protein intake. Tailored Health Protocols Haley explains her approach to working with clients, which starts with gathering data through cycle charting, lab work, and health intake forms. This helps her create personalized health protocols, with a commitment to at least four months of focused change. Resources Mentioned Haley's Practice: Innate Rhythm Check out a 'Free Discovery Call Group Program: Fertility Freedom, launching later this year. Haley's Instagram: @fertilityfreedom.ir Haley's Podcast: Fertility Freedom Podcast Tests Mentioned: The Dutch Test for sex and adrenal hormone metabolites   Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here

Episode Summary In this episode of the Empowered Nutrition Podcast, we are joined by Lily Nichols, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and researcher known for her evidence-based approach to prenatal nutrition. Lily is the founder of the Institute for Prenatal NutritionⓇ and co-founder of the Women's Health Nutrition Academy. She has authored several bestselling books on real food nutrition that have influenced prenatal health worldwide. This conversation closely aligns with the mission of Thrive Clinics, where providers focus on root-cause healthcare that supports women through every stage of health, including fertility, pregnancy, postpartum recovery, metabolic health, and hormone balance. Thrive Clinics emphasizes personalized nutrition, blood sugar regulation, lifestyle medicine, and preventive care to help patients build a strong foundation for long-term wellness. In this discussion, Lily shares insights into the relationship between insulin resistance and gestational diabetes, emphasizing the importance of managing blood sugar before, during, and after pregnancy. She also provides empowering strategies to reduce long-term health risks and ensure optimal outcomes for both mothers and their babies. Episode Highlights Insulin Resistance Preconception Lily explains that insulin resistance may already exist before pregnancy, contributing to the development of gestational diabetes. Continuous Glucose Monitoring Study A study discussed by Lily reveals that women who developed gestational diabetes showed higher blood sugar levels from the beginning of pregnancy, even before typical testing at 24–28 weeks. The Importance of Preconception Blood Sugar Management Lily emphasizes that managing blood sugar before pregnancy, through proper diet, supplements, and lifestyle adjustments, can significantly reduce the risk of gestational diabetes. Gestational Diabetes and Long-Term Health Women who develop gestational diabetes are at a higher risk of type 2 diabetes later in life. Lily describes GD as a "warning light" and stresses the importance of lifestyle changes post-pregnancy to maintain healthy blood sugar levels. The Role of Key Nutrients Lily mentions the importance of nutrients like magnesium, vitamin D, and inositol in maintaining healthy blood sugar levels. Empowering Women Rather than stigmatizing gestational diabetes, Lily highlights how knowledge of one's blood sugar control can be empowering, leading to proactive health decisions and better long-term outcomes. Gestational Diabetes Resources Lily shares information about her professional training programs and the network she has built to ensure women have access to high-quality clinical care. Resources Mentioned Lily Nichols' Website: LilyNicholsRDN.com – A hub for free articles, blog posts, and educational content on prenatal and gestational diabetes nutrition. Books by Lily Nichols: Real Food for Gestational Diabetes Real Food for Pregnancy Real Food for Fertility Free Video Series on Gestational Diabetes: Available on Lily's website under the "Freebies" tab. Women's Health Nutrition Academy: Professional webinars on prenatal nutrition. Institute for Prenatal Nutrition: A clinical mentorship program for health professionals. Apply to be in the October cohort! Instagram: Follow Lily Nichols (@lilynicholsrdn) on Instagram for research briefs, food inspiration, and practical tips.   Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here.

Episode Summary In this episode, Erin Skinner interviews Melissa Teel, a functional dietitian and autism parent, about the impact of diet on autism. They dive into a recent autism reversal study showing the benefits of gluten-free, dairy-free, and low-processed food diets on children's behavior, communication, and cognitive function. Melissa shares her personal journey with these dietary changes and offers practical advice for other families. This conversation closely reflects the philosophy at Thrive Clinics, where providers focus on root-cause healthcare and personalized nutrition to support cognitive health, gut health, autism spectrum disorders, and overall wellness. Thrive Clinics takes an individualized approach to care, helping families identify nutrition, lifestyle, and environmental factors that may influence neurological and behavioral health. Episode Highlights Autism Reversal Study A study found that eliminating gluten, dairy, and processed foods led to significant improvements in autism symptoms. Read the full study here. Implementing Dietary Changes Tips include meal prepping, using gluten-free and dairy-free alternatives, and gradually introducing new foods. Melissa also discusses the GAPS (Gut and Psychology Syndrome) diet, which focuses on gut health. Professional Support Collaborating with dietitians, occupational therapists, and other specialists can enhance the effectiveness of dietary interventions and support the transition. Lifestyle Adjustments Reducing screen time, increasing physical activity, and incorporating sports are beneficial. Recommended supplements include Omega-3s, vitamin D, multivitamins, and probiotics. Challenges and Barriers Financial constraints, lack of support, and the need for gradual dietary adjustments are significant challenges. Melissa stresses the importance of balancing dietary changes with professional guidance. Resources Mentioned Autism Reversal Study: Reversal of Autism Symptoms among Dizygotic Twins through a Personalized Lifestyle and Environmental Modification Approach: A Case Report and Review of the Literature Autism Dietitian on Instagram: @autismdietitian, a valuable resource for autism-friendly diets and tips. Thrive Clinics: Erin's clinic offers telehealth services in various U.S. states and in-person services in North Carolina, focusing on nutrition for cognitive health, autism, and much more. Contact Thrive Clinics to empower your health today!   Connect with Us Learn more about Thrive Care and schedule an appointment for root-cause care covered by insurance. Thrive's team focuses on personalized nutrition, gut health, hormone balance, and sustainable wellness strategies designed to help patients address the underlying causes of health concerns — not just the symptoms. Follow Thrive for nutrition, gut health, and wellness education: Instagram: @thrive_clinics Facebook: Thrive Clinics Facebook Subscribe to the Empowered Nutrition Podcast and leave a review to help more people discover root-cause healthcare and nutrition. Ready to dive in? Listen here.