Advertise on podcast: The Transformational Nutrition Podcast

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