The Nourished CEO Podcast

Skin issues can come from just about anywhere. Frequently, people are given inaccurate or unhelpful advice from conventional medical providers. That’s why it’s so important to understand where these skin issues come from and how we can best treat them.   About Dr. Julie Greenberg Dr. Julie Greenberg is a licensed Naturopathic Doctor who specializes in integrative dermatology. She is the founder of the Center for Integrative Dermatology, a holistic clinic that approaches skin problems by finding and treating the root cause. Dr. Greenberg holds degrees from Northwestern University, Stanford University, and Bastyr University. She lectures at naturopathic medical schools and speaks at conferences across the U.S. on the topics of hair, skin, and nails. Dr. Greenberg is the Program Chair for the Naturopathic & Integrative Dermatology Series at LearnSkin, a 20 course CE program for doctors that discuss evidence-based alternative approaches to treating dermatological conditions.   Getting to the Root Cause of Chronic Skin Conditions No single system of your body exists in isolation. This includes your skin. Problems in your gut often show up as a skin condition. Dr. Greenberg explains how to heal your microbiome by getting diverse inputs from lots of different foods, particularly fibrous ones, to get your gut back on track. By correctly addressing the root causes of skin conditions this way, you can start to see actual changes. Fixing the gut to heal the skin usually means getting your microbiome back in balance. Dr. Greenberg talks about how antibiotics, certain medications, alcohol, and lack of fiber can all lead to issues like leaky gut. Leaky gut is at the root of so many dermatological conditions. When food passes through the mucosal barrier in the intestines, inflammation will naturally follow.   The Connection Between Your Skin and Your Food Fortunately, there is a lot that you can do to address these issues. Dr. Greenberg describes how reducing toxins and taking care of your immune system goes a long way. There are also some foods to avoid if you have certain sensitivities. Dairy and wheat are big ones to stay away from for many people in general since they often cause inflammation. For those with specific diseases, such as rosacea, hot foods and spice are often the culprits. Since food sensitivities come in so many forms, it is important to work with your practitioner to discover what’s best for you. Have you noticed a connection between your skin’s health and what you eat? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode What makes a naturopathic doctor different from a medical doctor [3:20] The biggest myths concerning healing a skin condition [10:00] How skin issues are an indicator that something else is wrong [16:00] How to heal your skin by healing your gut [30:04] Foods that can cause some skin conditions to flare up [37:20]   Quotes “Food absolutely matters 100 percent. Food can absolutely be a trigger and make your symptoms worse, but it is generally not the root cause, so we still have to go deeper.” [11:30] “You can’t fix these chronic dermatological issues just from the outside in. The body is telling you there’s a problem inside. [17:03] “I find that usually my approach and my protocols as a naturopathic doctor treating skin are much more aligned with nutritionists than dermatologists because steroids are not the way to go.” [47:52]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Dr. Julie Greenberg online LearnSkin: Naturopathic and Integrative Dermatology Series Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Too many people with IBS are told the lie that there’s nothing they can do about it. That’s why it’s so often a problem that fails to receive proper treatment. The truth is, there are effective things you can do to improve your gut health. Today’s guest is an expert in this and is here to share what she knows so you can get your gut back on track.   About Dena Norton Dena Norton, MS, RD is a registered dietitian and Holistic Nutrition Coach with Back To The Book Nutrition, a website and virtual practice dedicated to helping clients find and fix the root causes of their gut and hormone symptoms so they can get back to life! Dena holds bachelor's and master's degrees in nutrition and is currently working toward functional medicine certification. When she faced HPA Axis Dysfunction, hormone imbalance, and gut symptoms that traditional medicine couldn't explain or fix, Dena found answers in the world of holistic nutrition and functional medicine. Her own dramatic recovery opened her eyes to a whole new approach to health and gave her a passion to help others find healing as well. With over 15 years of experience in both the traditional medical system and the holistic health sphere, Dena now combines all she's learned to leverage the best research-backed and results-driven approaches to help her clients optimize their health. Her work has been featured on Dr. Axe, Prevention Magazine, Fitness Magazine, The Huffington Post, and many others.   New Trends in Treating the Gut Despite past trends in medicine that overlooked the complexities of IBS, good changes are happening. As functional medicine becomes more popular, more practitioners are taking a deeper look at this issue. Instead of looking at IBS as a catch-all for mysterious gut issues, the functional medicine approach is much more nuanced and comprehensive. To that end, Dena explains the importance of getting individualized help from an expert to really get to the root causes of your problem. Since a diagnosis of IBS is often used to explain away unexplained symptoms, it is really important to play detective and investigate the issue further. We talk about looking into food sensitivities, stool-testing, medication, and supplementation to make lasting changes.   Starting With Good Nutritional Foundations Dena understands the importance of beginning with good foundations. This starts with how you approach food, getting enough sleep, and managing stress. Stress in particular has such a large downstream effect on digestion that Dena wants everyone to start there. Slow down and eat in a state where you can really focus on your food.  With busy modern lifestyles, this is not always that easy. Yet, this is crucial if you want better digestion. Dena goes over her steps to eating mindfully while reducing stress. This is so often the first step to getting gut health back under control. How can you eat more mindfully to heal your gut? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Dena’s own health issues led her pursue functional medicine [5:15] What IBS means as a “diagnosis” [11:10] Helpful and non-helpful tools to alleviating symptoms of IBS [18:13] How testing for food sensitivity plays a role in healing gut problems [21:19] Starting with the foundations of good digestion [29:35] Important lifestyle factors that people tend to overlook [36:48] Leveraging scientific advancements to treat IBS [42:50]   Quotes “It’s exciting for our career and our space. There are a lot of young dietitians and dietitians-to-be who really do get that there is something more out there and they’re seeking it.” [10:54] “There’s never just one thing. It’s like a tangled web. So you got to put all the pieces on the table, prioritize, get an order of operations, and then have the time, patience, and expertise to work through them little by little.” [29:18] “I’m not against medication. I’m not in any one camp when it comes to food or medicine or anything. It’s really all about sitting in the middle and leveraging anything that’s scientifically valid that works.” [45:44]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Dena Norton Online Follow Dena on Facebook | Instagram | Pinterest Schedule your free 10 minute discovery call “What Causes IBS (and how to fix it for good)” Meal Time Checklist for Better Digestion Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Many times, being a dietitian is a lot like being a detective. Patients come to us after having tried everything else that they can think of. After years of dieting and frustration, they still have a gut in distress. Often, it’s a modern lifestyle and diet behind the problem. Today, I’m talking with Laura Poe Mathes about how she helps her clients discover healing remedies by taking advantage of traditional foods.   About Laura Poe Mathes Laura is a registered dietitian focused on helping clients restore their microbiome and heal their gut. Her process is based on principles of traditional diets, where natural remedies meet evidence-based practices to help improve gut health. Laura's goal is not only to improve her clients' diets but also to help them change their lives.   A New Look at Old Foods Rather than focusing on elimination diets, Laura helps her clients identify what they are missing so they can get to the root cause of the problem. What’s interesting is that many traditional foods, like broths, fermented foods, and organ meats can help fill common nutritional gaps.  Because food is one of the things in life that can’t be ignored, it’s still something that can make or break your wellbeing. With that in mind, Laura explains how a smart approach to eating traditional foods can flip your relationship with food upside down. If done right, you can find yourself excited to eat again.   Work With Your Dietitian to Build Your Traditional Diet When it comes to improving gut health, Laura can’t speak highly enough about fermented foods in particular. She has seen so many people improve their symptoms and overall nutritional status by adding more foods like sauerkraut, kefir, yogurt, and kimchi to their diet.  However, fermented foods on their own are not going to be the solution. Borths, stocks, and organ meats can all be part of the picture. With so many elements and variables, there’s a lot to consider. That’s why having a knowledgeable dietitian on your side is so helpful. Laura explains what to look for when considering a traditional solution to your gut issues so that you and your dietitian can find a real fix that lasts. What’s your favorite traditional food? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode What led Laura to discover the value of traditional foods [4:00] The biggest mistakes people make when trying to heal their gut [11:15] Why lifestyle is an important factor with any diet [16:06] Why some people feel shame around food [26:18] Predictions about the future of traditional foods [30:00] Using fermented and traditional foods to improve gut health [33:22] Why animal products are an important part of a healing diet [37:29]   Quotes “It is kind of fun to see people realize that there’s more to it than diet. It can be a little overwhelming. They’re like ‘I have to address all of these things?’ But it can be freeing too.” [17:37] “We look to food to do too much for us; that it’s a magic bullet in some way or that if we change one thing about our diet, we’re going to be happy.”  [27:48] “They do show a lot of improvement in symptoms and they’re a really great way to start to connect more with food and really seeing that you can make something that was made thousands of years ago in your modern kitchen.” [34:55]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Laura Poe Mathes online Follow Laura on Instagram Brine and Broth Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Let’s face it, 2020 was a year many of us wanted to numb away with alcohol. Yet, if you want to truly live a purpose-driven life, drinking can get in the way. Today’s guest discusses why many women struggle with alcohol and what we can do to build new habits that don’t limit our potential.   About Camille Kinzler Camille Kinzler helps the high-achieving, social over-drinker learn to destress, relax, and connect without instinctively reaching for her go-to cocktail by creating a life she doesn't want to numb. She is an alcohol-free lifestyle and habits expert with a Master's in Science and Physician Assistant (PA) Studies who is passionate about helping women create the life they choose through the C.O.Z.Y. Method. She specializes in helping women explore whether alcohol is helping them manifest the life they desire. Through 1-on-1 and small group coaching via video conferencing, Camille guides women in 100-day explorations around their vices by using her signature C.O.Z.Y. Method. This isn't about quitting your vices cold turkey, it's about expanding your awareness, not limiting it. In addition to her private coaching practice, Camille is a physician assistant who specializes in root-cause medicine. She has worked in urgent care and family practice for over 11 years. She draws on her medical education, as well as her training as a neuro-linguistic programming practitioner, and certified life and recovery (from all vices) coach to help women discover the root cause of their habits. She ultimately helps women create a life they don't want to numb.   Addressing Perfectionism as a Cause of Drinking Camille recognizes how hard it can be to break habits. When we try to change our relationship with drinking, we need to look at all our habits. Camille describes how she helps women intentionally set themselves up for success by building good habits overall. This means slowing down and not trying to be perfect in all things.  This mindset shift is central to self-regulation. Without it, many people try to cope by turning to alcohol. It’s not easy to create habits to make healthy changes. That’s why Camille shares some actionable tips you can start using right away to help make a difference.   Building Healthy Habits That Last To make lasting changes to our habits, Camille stresses above all the value of consistency. By addressing the way that you build your habits, including habits around behavior and thoughts, you can start to make changes that will actually last. In other words, it’s not enough to just do something differently. You need to consider how these changes affect your behavior and set long-term goals to make them work over the long run. What healthy habits can you make to change your relationship with alcohol? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Camille approached her own alcohol addiction and now helps other women do the same [4:10] Why many women struggle to drink within moderation [9:45] Actionable steps you can take to help self-regulate [14:05] More effective alternatives to quitting cold turkey [16:05] Addressing belief-based behavior to create lasting change [18:08] Tips for navigating social drinking situations [21:27] Reasons why reducing or eliminating alcohol will lead to a more purpose-driven life [25:00] Whether it’s possible to responsibly enjoy moderate alcohol consumption [33:05]   Quotes “It’s not to ask yourself if you have a problem with drinking. It’s ‘is alcohol serving me in my life?’” [8:08] “I think that there’s this idea of perfectionism within women. We are expected by society, and also by ourselves, to do everything. And we can’t do everything and we really have to take responsibility and learn how to slow down.” [11:10] “I had to trust that it would all fall into place. I know that that’s really hard to do at the beginning because we’re shedding an identity and that can be scary.” [24:04] “If we can really lean into these uncomfortable moments where we want to have a drink or we have a craving and we get to the other side, that builds confidence. That allows us to trust ourselves more.” [29:29] “It’s just all about paying attention to the little things that we’re doing that are on a subconscious level… and how we can slowly integrate or change the way that we do those in our lives.” [40:51]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Camille Kinzler online Follow Camille on Instagram | Facebook Join Camille’s Attention Experience Breast Cancer and Alcohol Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

If you have your own business, you likely realized that you can’t do it all yourself. There’s no shame in hiring help. In fact, your business won’t be able to grow in a sustainable way without it. Today’s guest is here to share how you can create a team to allow your business to grow.   About Cena Martin Chandler With over 18 years of experience in building teams for companies and delegation, Cena Martin Chandler has developed a method that teaches online service providers a "no - fear" way of hiring remote teams. This approach directly counteracts the current industry training around hiring and building remote teams. Cena’s approach is to take the CEO or Operations Manager through what she calls a "Mindset Makeover” which implements psychology-focused belief building and validation to prepare them for managing team members. This approach maximizes managers and CEO’s ability to lead efficiently, and it’s a fresh breath of air to the typical, ancient training of "being a good leader" and "commanding authority" when leading other people. She believes this method will continue to produce empathetic, inclusive, and effective leaders as we move into 2021 and beyond.   When It’s Time to Grow Your Business If your business is going to support your life and not take it over, there will likely be a time when you’ll need to grow your team. But what does this process look like? Cena has learned that no two businesses are identical. What works for others may not be best for you. Cena urges entrepreneurs to first identify what it is that most monopolize their time. Hiring for what you really need will not only be the best use of your money, it will free you up to work on other things that will really grow your business. Cena recommends focusing on the customer experience aspect because that’s ultimately where your revenue comes from.   Why Hiring Doesn’t Need to be Scary There can be anxiety around growing your team. You may feel that no one can do the job as well as you. You may be overwhelmed by the idea of training someone new. Cena wants you to put these fears to rest. From the very start of the hiring process, you can assess new and potential team members. She explains what she looks for both in personality and in skills to make sure that you are finding someone who will be the right addition to your business.  While much of the hiring process is simpler than many think, there is still a lot to consider. Cena explains how she helps entrepreneurs through it by examining their processes and restructuring them when needed. While rebuilding your systems and processes, she helps them build up a team so that efficiency is maintained and improved. What parts of your business could you hire someone to do? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode What led Cena to become an operations coach [4:50] Why you probably shouldn’t hire someone to do your social media as your first employee [10:05] How to figure out how many hours a new employee should be hired on for [16:47] How to know when you’re ready to hire help [20:23] How to address fears around hiring people [24:05] Why you may want to hire someone to help out in the home [31:10] How Cena helps entrepreneurs navigate the hiring process [39:29] Considerations to make when roles shift inside your business [44:22]   Quotes “If I’m going to be an entrepreneur and build this business, I have to do it in a way where it’s sustainable and where my family still has me.” [6:41] “Focusing on the customer experience and bringing someone in who can help you make sure that the revenue part of your business continues to grow is the smartest choice to make.” [15:18] “Just think about where you want to be six months from now. I know hiring can cause procrastination. You might be afraid. You might have all these limiting thoughts stopping you from doing it. But do you want to be in this exact same position, doing things the exact same way six months from now, or do you want to see progress that requires less of your time?”   [51:25]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Cena Martin Chandler online Follow Cena on Facebook Apply for Cena’s Free Training Loom Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

In exercise, as in life, many women are trying to force themselves into a world designed by and for men. But our bodies and needs are different. There’s a natural cycle to us and our energy. Today’s guest offers some great advice on how to recognize your natural rhythms and workout in accordance with them.   About Jenni Hulburt Jenni Hulburt is a fitness coach, essential oil specialist, host of the WILD Wellness podcast, and creator of The Workout Without Burnout Blueprint.  She has a Bachelor of Science and Masters degree in Exercise Science and Sport Psychology, and is also a Wellness Advocate with doTERRA, teaching people about essential oils for non-toxic living, natural health, and creating their own home apothecary with the power of plants. Everything she offers is to help women live and sweat in sync with nature. She believes you can reach your goals without sacrificing your well-being, as you seek to embody what nature has always modeled — it’s not a sprint, but a cycle.   Deconstructing Workout Myths First off, Jenni breaks down some common exercise myths that many women fall victim to. For instance, you don’t need to work out to the point of exhaustion every day. Instead, we should clue into the natural cycles of our lives so we know when it’s time to build and when it’s time to rest and recover. Also, although many of us exercise to manage stress, Jenni explains how it can have the opposite effect.   Finding Your Natural Rhythm Jenni believes that the key to sustainable exercise is to do it in sync with nature. This requires being in tune with your own cyclical rhythm, be that your menstrual cycle, the seasons, or the phases of the moon. There are times to rest, build, push yourself, and pull back to recover. Jenni describes how to clue into your needs and adapt your actions to them. Doing so will allow you to build strength for the long run without subjecting yourself to the negative effects of burnout. Since everyone is different, understanding your natural cycles will take some observation and introspection on your part. It’s important not to compare yourself to others. You may even feel different from one cycle to the next. But the more you learn to listen to what your body is telling you, the better you will get at finding your rhythm. How can your natural cycles inform your workout? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Jenni built her passion for helping women overcome burnout [3:45] Common myths about exercising that are out of alignment with women’s needs [7:15] The dangers of using exercise as stress-relief [11:05] How to sync your workouts to your natural cycles [17:35] Staying true to your cycle and needs when working out with others [29:18] How to adjust your workout to seasonal changes [40:08]   Quotes “There are certain times of the cycle when we are really primed to make gains. Whether that be in strength or endurance. And there are other times that may be more suited for maintenance and recovery. We really need both.” [9:28] “Take those modifications that are offered, or just sit certain parts out if you need to and do something else. Take more rests or take more breaks. I know that can be a difficult thing to do if it’s a social situation because you look around and everyone else is doing something else, but it’s a good practice in and of itself for life in general.” [32:18] “We can reach our goals without sacrificing our health along the way.” [46:53] “We realize that we’re part of something that is not only within us but also that we can see it happening outside of us. I think that is such a guide for our wellbeing in so many ways.” [49:00]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Jenni Hulburt online Follow Jenni on Instagram | Facebook Free Training: How to Challenge Your Body without Feeling Depleted Quiz: What’s Your Workout Style By Nature? WILD Wellness podcast The Workout Without Burnout Blueprint doTERRA Essential Oils Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Of all the factors that come into play when sustainably losing weight, mindset may be the most important. Many diets don’t work because we try to fit habits into our lives that don’t align with our identities. Today’s guest helps women address their mindset around their identities to help better create needed changes for healthy eating.   About Liz DeJulius Liz DeJulius is a functional medicine registered dietitian nutritionist and mindful eating expert. Liz teaches women how to live in the middle of extreme dieting methods and total body negligence to achieve weight and health goals in a sustainable way. The biggest mistake she saw was clients following restrictive diets that took more away from them than it relieved. Liz uses the science of functional nutrition with the art of mindful eating to help her clients lose weight, live confidently, and learn to love food again.   Addressing Emotional and Subconscious Beliefs Around Food One problem with many diet plans is that they don’t consider the mental and emotional relationship we have with food. Too often this leads to disordered eating and the formation of negative associations with food. That’s why Liz centers her approach on helping her patients lose weight while still enjoying their food. This means getting in touch with our subconscious beliefs. Doing so gets to the root of how we think, talk to ourselves, and our emotions. By changing how you think and addressing your unaddressed beliefs, you can start to change your health habits in a sustainable way.   Building a Sustainable Mindset Concerning Food and Habits Part of the shift in mindset comes from focusing on the process rather than the outcome. Instead of merely fixating on how many pounds you want to lose, focusing on improving your relationship with food leads to more feelings of success. Liz describes how she helps women set goals around continuous improvement instead of some arbitrary finish line. This approach leads to sustainability and more feelings of success than the traditional approach to weight-loss.  The key to this is promoting healthy and sustainable habits. Liz explains how she works with her patients to build and sustain habits around food and lifestyle so that their goals of improvement become achievable. This means frequent reevaluation and the tracking of behavior. It’s not easy, but with the right mindset, true and constant progress can be made. What habits can you foster to build a better relationship with food? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Liz developed her passion for helping women lose weight while maintaining a healthy relationship with food  [4:00] Why losing weight continues to be a struggle for many women [8:34] Common identity issues that inhibit healthy eating and dieting [15:55] Signs that mindset needs to be addressed when trying to reach a weight-loss goal [28:00] How to enjoy food in a healthy way [30:50] The types of behaviors we should focus on to change our habits [39:00] Tips and tools for tracking your habits and goals [43:08]   Quotes “I really don’t think that you can use any tool without addressing your relationship with food or your relationship with your body, no matter if it’s the right tool for you or not.” [10:11] “First of all, you are in control and by bringing more awareness to food and your body, you might realize that during an uncomfortable emotion, whether that’s boredom or loneliness or stress from work, what’s going to be the most productive way of managing that emotion. Most of the time, it’s not food.” [29:53] “If you feel like your habits have so much resistance and you feel like you’re exerting all your energy every day and food is just taking up the most mental real estate in your head, you should try to make it a little bit smaller and think about where you fall in those extremes.” [49:48]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Liz DeJulius online Follow Liz on Instagram Book a free discovery call Hunger Discovery Reflection Worksheet Atomic Habits by James Clear Full Focus Planner Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Despite what your doctors may tell you, having chronic gut symptoms is not normal. There are numerous explanations for gut issues, but you can’t address them without information. Today’s guest has some great advice for how to go about this so that you don’t need to accept your pain as normality.   About Bridgitte Carroll, RD Although Bridgitte felt like absolute crap and knew her health was off, doctors still commended her on how healthy she was. She was on thyroid, ADHD, and migraine medication all at the same time. She was overweight and had to take Miralax to go to the bathroom. She was the healthiest eater she knew but she was exhausted, on a bunch of meds, and felt horrible. Her doctors didn’t have the answers. She didn’t have the tools to heal herself. But she was sick of constantly feeling “off”, and she was ready for a change. That led Bridgitte to immerse herself in years of functional medicine training while surrounding herself with the leaders in the field. After working with hundreds of clients, she now has answers about how to heal your gut and how to live an amazingly healthy life.   Getting the Right Information to Heal The cornerstone of Bridgitte’s approach centers on teaching her patients that they deserve to feel well. With a functional medicine approach, we are able to take control of our own health and find the answers we seek. When presented with a dead-end diagnosis, Bridgitte goes on a fact-finding mission. Tests and lab work are a big part of this. Once the root of the cause has been discovered, you can actually treat the cause of the problem, not just its symptoms.   Building a Team for Better Gut Health Because everyone’s body is different, Bridgitte stresses the importance of looking at the body as a complex and interrelated system. There are no cookie-cutter solutions. A good practitioner needs to consider everything and tailor it to the individual.  That’s why it’s crucial to find a practitioner that you feel good using. Just because they’re knowledgeable does not mean they’re necessarily right for you. You’re building a team whose mission is to get your health on track. Make sure you find the right team members. What is the most important quality for you in a good practitioner? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode Discovering the power of functional medicine to address gut health issues [4:00] Turning to new approaches when doctors dismiss your symptoms [7:32] Common mistakes women make when healing from IBS [11:20] The importance of finding the right practitioner for you [23:50] How a life without gut discomfort leads to new possibilities [35:10]   Quotes “Most dietitians aren’t trained in functional medicine. So this is a way, not only that I could help heal myself, but could help my clients way more. Instead of just focusing on the foods, we’re focusing on the whole body and getting to the root of their unbalances.” [6:00] “If you’re working with a GI doc or a dietitian and they’re not listening to you - they’re not listening to the experience in your body and doing everything in their power to try to figure out what’s going on - then it’s time to switch. If you don’t leave that appointment feeling empowered and heard, find a new practitioner.” [24:24] “You get to decide how you want to feel. There are solutions for you. You just have to find that right practitioner and the right fit.” [35:00]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Find Bridgette Carrol RD online Follow Bridgitte on Instagram | Facebook | Linkedin Get FREE access to Bridgitte’s Masterclass Join Bridgitte’s Gut Fix waitlist Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

Intense workout regimes too often lead to unintended results. Unintentional weight-gain, hormone issues, fatigue, and more can come from excessive training and dieting. Today’s guest shares her first-hand knowledge on how to undo the damage and train for the results you truly want.   About Natalie Newhart Natalie Newhart is a former professional CrossFit athlete, national powerlifter, national physique bodybuilder, and CrossFit gym owner in Vail, Colorado. She specializes in helping fitness-loving women who eat well, workout often, and are not seeing results from traditional dieting advice. After gaining twenty pounds in two months and being diagnosed with hypothyroidism and diabetes with no answers, Natalie sought support from world-class doctors and physicians who taught her everything she wanted to know about stress and female metabolism. That was how she became obsessed with learning how stress impacts women's bodies. She is now on a mission to get this information out to all the women that are spinning their wheels and deserve to see their hard work pay off.   The Wrong Way to Exercise Right Natalie explains how training the “right way” often has negative unintended consequences for many women. The frustration and stress that ensues just make it that much worse. To avoid harming your body in the pursuit of fitness, it’s important to not get consumed by the competitive nature of working out.  To help women exercise sustainably, we discuss how to actually listen to what your body is telling you about its needs. With gym culture what it is, this can be a difficult task. The important thing to always keep in mind is that you know your body best. You just have to recognize its signals and act accordingly.   Refocusing for Healthier Workouts As Natalie experienced herself, unintentional weight gain is a common effect of high-intensity training. The physical and mental stress of these workouts often increases the body’s level of cortisol and stress hormones. This constant state of stress signals the body to store fat rather than burn it. By refocusing on what’s driving your fitness goals, you can start taking more control. Being motivated by enthusiasm, willpower, and discipline rather than anxiety, obligation, and fear will reduce the stress you put on yourself. This creates a positive experience that your body will respond to in positive ways. How can you give yourself permission to relax and slow down? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Natalie learned about the connection between diet, exercise, and metabolism [3:40] How to engage in competitive fitness without doing harm to your body [8:40] Why weight gain often accompanies intense training [15:50] The connection between emotional health and body-composition [19:14] The best thing that active women can do right now to improve their mindset [34:00]   Quotes “This is why you see so many women in the gym working hard and they are disciplined with their food and they’re not getting results and yet they’re told that they just need to work harder. There’s nothing more frustrating than to be putting in all that effort and not getting results.” [7:31] “I don’t think there are enough people talking about the emotional effects that play a role on your body composition. That is just as important as exercising too much or not enough or eating too much or not enough.” [18:57] “Just doing it from a place of passion and love will create an experience that will be completely different than that of a person who is driving out of fear and anxiety.” [33:33]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Follow Natalie Newhart on Instagram How to eat and train with the menstrual cycle - Free Gift Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

With all the social taboos on the topic, we often don’t talk about the realities of sex enough. Because of long-ingrained messages of shame, sex just isn’t as enjoyable for many as it could be. Today’s guest is on a mission to break down the misconceptions and help women make the intimate and pleasurable sexual connections they desire.   About Dr. Celeste Holbrook Dr. Celeste Holbrook is a sexologist, speaker, and author. Through her work, designing sexual and spiritual strategies, she helps her clients evolve into the women they were created to be. She covers a variety of topics from sex drives, sexual shame, creating better connections, wellness, and so much more. Her mission is to educate women on how to improve their relationship and sex life as well as grow in confidence, spirituality, and love. Dr. Celeste has been featured in Women's Health Magazine, Mothers of Preschoolers, Reader's Digest, and many more.   Erasing the Shame of Sexuality So many of the hangups concerning sex are rooted in shame. Celeste and I dive into why this is. Often, it’s simply because sex isn’t talked about openly. And when it is, there are too often negative connotations associated with it. As a result, sexual shame can manifest in many indirect ways, such as low libido, pain, and feelings of low self-worth.  With purity culture as part of the upbringings of many Christians, many unintended messages have been ingrained in us concerning sex. The idea that premarital sex is bad or dangerous and that your body is not entirely yours can do some real harm. However, it’s never too late to unlearn these lessons and take control of your sexuality.   Eliminating Societal Pressure When it comes down to it, connecting and finding pleasure with your partner is usually the goal of sex. To help others achieve this, Celeste teaches women to unlearn the lie that their bodies are solely responsible for the pleasure of a sexual experience. Rather, sex is a way for two people to mutually experience pleasure together.  Celeste explains how eliminating societal pressures surrounding sex is the key to making it pleasurable. The fact of the matter is, having good sex is a life-long learning process. There are things that must be unlearned and others that need to be intentionally practiced and relearned over time. How have you had to unlearn negative messages about sex? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode Using a background in health education and behavior to help others move away from painful sex [6:00] Why Christian women often have shameful associations with sex [9:55] Common consequences of sexual shame [20:15] Actionable steps to be more present during sex [35:30] Overcoming physical challenges and pain [40:20] Practical exercises to increase sexual enjoyment [51:03]   Quotes “Through education and understanding my own body better, I started to have sex that was less painful… and eventually just not painful, but actually pleasurable and connected and intimate and all the things that we want sex to be.” [8:37] “You’re essentially telling that woman that her body is responsible for the arousal of men. That becomes problematic when you get married or choose to start having sex because you feel solely responsible for his pleasure when in reality sex it two individual people owning their own pleasure and co-creating this really awesome sexual experience.” [21:00] “Creating intentionality around sex can make sex happen more and it can be so much better because you have thoughtfully looked into what environment and situation helps you get into sex.” [55:49]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Sign up for the Nutrition Business Accelerator Find Dr. Celeste Holbrook online Follow Celeste on Instagram | Facebook 20 Sex Enhancing Questions The Music That Moves Me Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative