The Nourished CEO Podcast

Key Takeaways  There is no single way to do a digital detox. Best methods will vary from person to person. For some, going on an off-grid getaway works best. You could even get a special lockbox for your phone. Perhaps the simplest thing to do is to leave your phone behind when out of the house. Try deleting apps that waste your time and monopolize your attention and getting apps to help cut out the distractions.   This has been a year of unprecedented screen time. While technology allows us to connect like never before, too much can lead to other problems. As the holidays approach, this is a good time to slow down and work on building relationships off-screen.   About Digital Detoxes The idea of detoxes often gets a bad rap in the nutrition space. However, there are times in our lives when we need a detox from things that can be harmful to us. This goes beyond just what we physically put into our bodies. Sometimes it’s what we put into our minds as well.   The Growing Addiction to Technology Tech addiction is real. Without intentionally trying, I’ve been training my brain to habitually gravitate towards my phone and all its apps. As much as I want to be informed and step out of my own little bubble, it’s important to place limits on the constant bombardment of information being streamed at us. I don’t want to spend my precious time staring at a screen. That’s why I’m now working intentionally to reduce my tech use.   Taking Control of Your Phone Our brains are constantly changing. This means negative influences can take hold. It also means that we all have the power within us to take control and make positive changes. There are numerous ways to go about digitally detoxing. From off-grid escapes to sequestering your phone in a lockbox, or leaving it at home when out of the house, there are intentional steps you can take to start experiencing the world without being plugged-in. Have you ever done a digital detox? Share what you did in the comments 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 Personal experiences from a recent digital detox [3:30] Why tech addiction is at an all-time high [5:58] Considering the science behind tech addiction and digital detoxes [17:08] Practical steps to breaking phone addictions [26:00] Apps and plug-ins to support a digital detox [38:30]   Quotes “I don’t know about you, but I don’t want to live a ‘normal’ life. I want to live an extraordinary life. I want to look back on my life and feel really proud of how I spent my time and really proud of the things I accomplished…. Part of that is not looking back on my life and being like I spent three hours a day in my 30s on my screen.” [13:08] “If I have a bad habit that is affecting me negatively, it doesn’t make me a bad person. It just means that I’m not living the best life that I could be living. It’s my responsibility to do what needs to be done to change that situation and take back control of habits and choices.” [23:05] “Another good option is to delete specific apps off your phone, especially things like social media… those kinds of apps that are designed to suck you in. Those are things that you don’t have to have on your phone.”  [33:28]   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 Apply to my annual mastermind! Getaway House “The Social Dilemma” Switch on Your Brain by Dr. Caroline Leaf Timer Lock Container News Feed Eradicator Freedom App SelfControl 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

Key Takeaways  Faith and fitness are not two separate things. By centering how you approach fitness with your spiritual identity, you will find a more authentic sense of worth. Actually losing weight, getting stronger, and staying as healthy as you can take regular exercise, eating enough food, and maintaining muscle mass.   Many of us feel frustrated, upset, and disappointed when we look in the mirror. This is because we often place our sense of worthiness in the wrong place. Today’s guest works hard to help others find their true place of worthiness by combining fitness and faith.   About Laura Lindahl Laura is a Nationally Certified Exercise Physiologist, Eat to Perform Nutrition Coach, wife, dog mom, Enneagram Three, and avid lover of Jesus. After graduating with a degree in Exercise Science and spending years in the fitness industry, she started to realize all the negative effects that fitness can have on a woman's view of her body and her faith. She saw bodies shamed, relationships hurt, and faith neglected all in the name of being fit. That's when Laura founded True Strength Collective. The True Strength Method guides women on a journey to identify what limiting beliefs they have about their body and faith so they can finally find freedom from body pressures, knowledge to confidently build strength, and unshakable faith. Laura's clients train smarter not harder, find peace in their true identity, and best of all can see their body in the mirror with confidence.   The True Source of Self-Worth Laura is all too familiar with the lies frequently told within the fitness industry. She explains how all these stem from the false notion that your worthiness is rooted in your body. By believing that you can fix yourself by following some societal prescribed fitness regime, too many people devalue their own worthiness. Laura tells us that no matter how well we try to fill this gap, we’ll come up short. A true sense of worthiness should be rooted in faith. Working out until you are a puddle of sweat on the floor; cutting every carb out of your life; spending all your free time at the gym - these may sound like achievements, but they are simply idols. The idols that we create to find a sense of peace and wellbeing never last. Often, they make us feel worse in the end. Laura explains how freeing your emotional and physical wellbeing from these idols and rooting them in God leads us to what we’ve actually been after all along.   Overcoming Common Fitness Fears When in the gym, Laura wants us to stop fearing heavyweights. Becoming bigger and stronger is not a bad thing. Furthermore, even though it’s a common fear, few women actually grow in bulkiness. Instead, they get stronger and healthier. Also, eating less and trying to burn fat with cardio often leads to a host of new problems. That’s why Laura teaches her clients to eat more of the right foods and exercise to build strength. What idols do you have in your life? How can you ditch them? 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 When a passion for fitness combines with faith [6:10] The root of the lies told in the fitness industry [12:38] How idolatry exists in fitness and health [17:00] Common mistakes many women make in the gym [31:00] Why so many Christian women struggle with perfectionism and exercise [41:56] Putting emphasis on effort, not results [50:00]   Quotes “God gives us acceptance. God gives us success. God gives us contentment. God gives us peace. And when we’re looking for those things in something other than God, that’s an idol.”[18:25] “Becoming bulky is not bad. If you change to become bigger and stronger, it’s not a bad thing.” [33:28] “Eating less and doing cardio is not the way to burn fat. The way to burn fat is by changing your body composition overall. That’s by improving muscle, eating more food, getting enough rest.” [37:05] “To overcome the pressures and burdens of the perfectionist mindset we need to first accept our innate brokenness.” [45:57]   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 Apply to my annual mastermind! Find Laura Lindahl online Follow Laura on Instagram Get on Laura Lindahl’s Waitlist Counterfeit Gods by Timothy Keller 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

Experience and research has shown me that there is no one-size-fits-all approach to nutrition. We all have our unique needs. That’s why it’s crucial to find what works best for you. What if there is a technology that examines your DNA to help determine the best diet for you?   About John O’Conner John O’Connor is the Founder of Gene Food and the host of the Gene Food Podcast. Like many who make their way into the wellness world, John was inspired to create a platform that could empower people to find personalized health solutions after he realized his health and dietary needs didn’t fit the template offered by conventional nutrition and medicine. After his career in the NYC startup world left him stressed, burned out, physically sick, and unsatisfied with what he saw as the cookie-cutter approach of traditional medicine, John became a “citizen scientist” and turned to deep medical research as well as alternative forms of medicine to restore his health.  A passionate “bio-individualist,” who believes there is no one size fits all approach to nutrition, his current journey is one of self-discovery aimed at gaining as much insight as possible as to how his unique physiology works. John’s role at Gene Food is to help condense and distill the latest studies and commentary on nutrition science and nutrigenomics and communicate the core message to the Gene Food audience.   Using Genetic Information to Stay Healthy The factors that make up your health are wholly unique to you. John is on a mission to help people discover what makes them unique and find a diet to match. His program, Gene Food, takes a genetic-level look at cardiometabolic health. By identifying different phenotypes of heart disease, individuals can focus on the diet that’s most healthy to them. With heart disease being one of the largest health concerns in the country, taking care of cardiovascular health is central to longevity. Beyond that, understanding your genetics also provides important information into everything from getting optimal sleep, caffeine consumption, susceptibility to allergies, and how the body detoxifies.   Genetic Reports as an Important Tool When I got my report from Genen Food, so many things clicked into place. I found that the report confirmed many aspects of my own experience, such as my reactions to sugar. Other things were a bit more surprising, like warnings to reduce my blood pressure. John explains that the report is a tool to help people achieve an understanding of their cardiovascular footprint. Being unique, the more information that you have, the better you can build a diet that’s best for your lifestyle and health. What would you like to learn from a genetic report? 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 Finding a passion in helping people find their best diets [7:57] Whether or not DNA-based diets actually work [13:00] How Gene Food works to guide people’s food decisions [20:43] Understanding health considerations and geography [39:20] Balancing new genetic information with various personal experiences [45:00]   Quotes “What we need out there in our conversations in nutrition and the conversations that take place in medicine is a movement towards systems that can identify differentiation points between people that can put them on paths that are customized.” [11:19] “Your cardiovascular health is probably the most important thing you can control with nutrition. It’s one of the most important things you can do to be in an optimal state of health.” [24:07] “We’re trying to empower people to eat in a way that makes them healthy.” [48:22] “The genetics is one piece of the puzzle. It’s not the whole puzzle. When you get into the biomarkers, make sure you’re honoring the spirit of the biomarkers…. At the end of the day, you gotta figure out what works for you.” [58:20]   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 Apply to my annual mastermind! Find My Gene Food Online Gene Food Podcast 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

Key Takeaways Postpartum preparation starts years before the pregnancy even begins. Getting the right nutrients will not only lead to a healthier pregnancy but will lessen postpartum effects. Furthermore, exercises that strengthen fascia will lead to faster recovery after the baby’s birth. This should start as early as two years before the pregnancy itself. When postpartum conditions last for many years, it’s important to get to the root cause. This often means looking at the gut as a source of stress. Amy finds that once gut issues are cleared, other issues like anxiety, energy levels, and appetite improve.     Postpartum conditions can last for years after pregnancy. That’s a scary thought. But it doesn’t have to be this way. With the right information and actions, recovery from pregnancy can happen smoother and faster. If you’re pregnant, already have children, or are even thinking about having a baby someday, this is an important episode for you.   About Amy Slater Amy is a mom of two sets of twins, a women's health coach, a Functional Diagnostic Nutrition Practitioner, and a passionate advocate for women speaking their needs to feel like their whole self again. She works with moms 1 year to 30 years postpartum to help them reconnect with their core and pelvic floor from the inside out using an integrated approach. Amy has both a personal health recovery story as well as extensive professional training. She has a BS in Nutrition and Dietetics, a Fellowship in Applied Functional Science, a Practitioner of Functional Diagnostic Nutrition, 20 years of personal training experience, and over 1,000 hours of continuing education in women's health and human movement. Amy loves to run, cycle, lift, hike, swim, garden, and play with her kids. She lives in Holly Springs, NC with her husband, two 9-year-old boys, two 5-year-old girls, and her golden lab Judge.   It’s Never Too Soon to Prepare Amy explains that proper postpartum recovery needs to be preemptive. In fact, it should start as soon as you are preparing for the pregnancy itself. Supplying your body with the nutrients it needs and getting the right exercise, will not only position you for what’s to come, but it’s also a crucial part of your baby’s health. This also means properly exercising the whole body, particularly the core. This promotes the strength and integrity of your fascia, the tissue that structures all your muscles. Healthy fascia will prevent the loss of stability and strength that so many women experience postpartum.   Addressing Postpartum for the Long-Term Although few talk about it, postpartum issues can last for many years. Many of these conditions go untreated, making them worse. Amy describes why it’s never too late to start getting your health back. She also explains how addressing issues that often reside in the gut leads to better overall health in mothers. Most of all, you need to give yourself time. The amount of time will be different for every mom. Don’t compare yourself to others. Instead, focus on your own journey and what you need. Have you experienced postpartum issues years after pregnancy? 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 her own postpartum experience led Amy to help others [5:40] How to prepare for pregnancy to lessen the severity of postpartum conditions [11:30] The barriers that prevent many women from seeking the help that they need [19:05] Training the core to protect fascial integrity [23:09] Why postpartum conditions often persist for many years and how to address them [30:53] The best support for optimal postpartum care [43:10]   Quotes “Diastasis is not so much about closing the gap, so to speak, but also narrowing the depth and improving the body’s ability to tension across various lines of force.” [8:31] “Moms need more than just some movement piece because the stress component and the hormonal dysregulation in postpartum is massive. A lot of times it doesn’t just evaporate. You need to have intervention.” [10:35] “If you arm yourself with the things that you need for postpartum and forget half the stuff that you think the baby needs… you’re going to have a much better experience with what you need going into the postpartum period.” [47:18]   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 Apply to the Annual Mastermind Find Amy Slater online Follow Amy on Facebook | Instagram Core Integration Series Total Body Core and More Series Moving Well After a Baby and Beyond Course Pelvicore Pro (use code “ascoach” for a discount) ViPR Pro Gil Hedley “The Fuzz Speech” 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

Key Takeaways We don’t have to agree on everything. But we should be respectful. Everyone has their own source of morality and values. This brings diversity which is an asset all its own. Just because we’re different doesn’t mean we don’t have something to offer each other.     The recent elections in The United States have brought a lot up to the surface. It’s highlighted my values as well as those of many others. This week, I’m taking some time to talk directly to you about my own moral compass and whether or not this is the right show for you.   Unpacking the Election This episode is going to be different. I want to talk about the reaction that I’m seeing on social media in the wake of the recent elections. The way that people are responding to the election results has been very telling about how they feel about other people. Despite the clear divisions that persist in the United States, I do not want my audience to be a monolith. Diversity is an asset, not a liability. It makes my business and my message stronger to welcome all voices.   Strength in Different Opinions That being said, I am a conservative Christian. I know that some of my beliefs are not well-received by others. But my morality is guided by my faith. I understand that many hold different views. That’s okay. In fact, I want my audience and my clients to be open to all. Anyone is welcome to my community who values diversity of thought and sees the importance of having their own convictions.   Whether or Not this is the Podcast for You This is all to say that I really value your presence here. Your beliefs, political-affiliation, and personal identity are all welcome. We don’t have to convince each other to believe the same thing to have a relationship. With that in mind, if you can’t reconcile your feelings about my personal beliefs with what I do, you may want to leave this community. I believe in helping all people, but not in a way that sacrifices me to sacrifice my own personal convictions. What has the election shown you about your beliefs and convictions? 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 Takeaways from the reaction to the election [2:40] Understanding that people are guided by various belief systems [7:04] Why we don’t need to share beliefs to have a positive relationship [11:45] My company’s 7 core values [20:00]   Quotes “I think that the way a person reacts to the election says more about them than the person they voted for.” [5:30] “I believe that the vast majority of all Americans do really want what’s best for our nation and they want what’s best for people of all colors, genders, belief systems, and viewpoints. I’m choosing to hold onto that belief and welcome anyone into my community who desires diversity of thought and respectful dialogue.” [11:16] “Everybody is entitled to their own opinion. And that’s what makes our country great - that freedom to think differently, to have different opinions, to have respectful dialogue.” [26:43]   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 Apply to my annual mastermind! Annie Miller's IG post 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

Key Takeaways Recognize what feeds you as a human. This goes beyond just food. What feeds you spiritually and mentally as well? Once you understand what those things are, you can begin to make a plan to feast on the good ones and cut out the harmful ones.  When trying to lose weight, adopt the mindset that you are already living a healthy life. Find alternatives to harmful foods and live like you are already healthy. With this, the changes will start sooner and last for the long term.     Struggles with weight-loss can take many forms. Sadly, there is often a lot of shame surrounding this topic. However, we can still take an approach to healthy and sustainable weight-loss with the goal of getting to the body’s natural healthy weight. Today’s guest helps people achieve their health goals by aligning them with their spiritual purpose.   About Jendayi Harris Jendayi Harris is a minister of practical advice on how to do life in Christ well. She's a Licensed Professional Counselor (CO), Senior Productivity Consultant, Board-Certified Health Coach, and Board-Certified National Counselor. She believes the best thing we can do for our families and nation is to get healthy in body, soul, and spirit. Jendayi speaks at Fortune 500 firms and churches alike. She has an affinity for coaching Christ-centered leaders to optimize their time, personality, priorities, and resources to powerfully impact the kingdom of God.   Finding Appreciation for Your Body Jendayi works to help people appreciate their bodies, no matter what size they are. Looking at your body, not just physically, but with a spiritual approach, may very well lead to an inner revelation of what true health is. We discuss how feeling safe in our souls helps reveal the fullness of our identity. This is an important step in developing and maintaining healthy eating habits.   A Spiritual Approach to Dieting Jendayi delves into the psychology of weight. Both eating and how we view our bodies are often mechanisms of self-protection. There are many threats and triggers that we have that lead to weight fluctuations. This is often why purely physical approaches to dieting often fail. However, when combined with inner spiritual work, we can identify and come to terms with the root causes of weight issues. Only then can meaningful and effective change occur. Have you experienced connections between your physical and spiritual journeys? 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 connection between body, soul, and spirit when it comes to weight-loss challenges [4:50] What “chubbology” means for our health [14:10] How Christians can use their faith to avoid self-deception [20:30] How weight and food issues affect our spiritual lives [31:20] Freedom mindsets to adopt to for the long-term [40:00] How to love your body while striving to change it [48:15]   Quotes “We have to change our habits. But you do need to love your body. Just accepting it more; not pinching at it, tugging at it, demanding it be different, manipulating it to diet into starvation.” [11:06] “Your happiness doesn’t have to do with your weight. It really has to do with who you’re being.” [20:01] “When you really begin to understand the intention of the binge and the voice, it’s not actually you though it sounds like you, you can begin to dismantle that voice of addiction.” [47:32]   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 Apply to my mastermind program! Find Jendayi Harris online Follow Jendayi on Facebook | Twitter Next Level Therapy The Chubby Church  - free action plan (3 chapters free if you say you’re from this podcast) The Chubby Church by Jendayi J Harris - Available on Amazon & Audible. 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

Key Takeaways Setting policies for yourself is key to owning your own time. Having a policy of saying “no” to things you don’t want to do is central to this. Making the conscious choice to choose your own priorities will help you overcome a fear of missing out and let you retake control of your time. To overcome procrastination, work to recognize the root causes of it. That will give you control over why you put off unpleasant tasks and discover ways to make them more manageable. Mapping out the project and setting your own deadlines also helps with this.     If you’re anything like me, organization doesn’t come easily. As an entrepreneur, I’ve had to learn a lot about time management in particular. Balancing the many parts of my business and my personal life requires a lot of tools and strategies. I wish I met today’s guest when I got started because she is a master of efficient time management.   About Ashlee Berghoff Ashlee Berghoff is the founder of A Squared Online. She helps people get off the hamster wheel by taking clear and focused action,  implement time-saving systems, and delegate effectively. As her clients become more effective and productive they can cut out the noise, experience real momentum, and confidently channel their time and energy into what matters most to them.   Taking Control of Time as a Resource Although Ashlee works mostly with entrepreneurs, her lessons and advice apply to all of us. We all want to be masters of our time, our most valuable and finite resource. Ashlee recognizes that learning to manage time requires redefining your systems. Rather than creating rigid rules to live by, we should understand that we actually have control over our lives and can make decisions based on what is most important to us. Central to Ashlee’s approach is the recognition that your time is finite. There is much you are going to miss out on. That’s okay. What’s not okay is losing control over what those things are. This means consciously acknowledging your priorities and giving yourself the space you need to enjoy them.   The Key to Kicking Procrastination We’ve all succumbed to procrastination from time to time. When it happens, Ashlee urges us to dig below the surface to try to find out why. There’s usually a specific underlying cause. Maybe it’s perfectionism, fear, or something else. When you understand what is causing the procrastination, you’ll then be able to take control and work through it. Then you can create a timeline that serves you with your own manageable deadlines. In that end, creating systems to manage your time will lead to a more joyful life. It prevents work from creeping into your personal life and spending more time doing what you love with the people you love. Sit down, think about the things that are most important to you, and set up systems to protect the time you need to enjoy them. What time-management systems can you start using? 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 Finding a passion for time-management [5:00] How we can all apply the lessons of productive entrepreneurs in our own lives [10:45] Why control over one’s time tends to differ for women and men [15:45] Overcoming the fear of missing out [26:25] Actionable tips for overcoming procrastination [33:30] How time-management systems can lead to more joy in life [45:50]   Quotes “Time management has been relegated to ‘organized people’ and planners and 5-step blog posts when in reality it’s one of the most important aspects of our lives.” [7:50] “I can only fit a few things into this life. What do I want them to be? I can cut out everything else with the recognition that if I try to cram it all in, I won’t enjoy any of it.” [27:19] “We cannot control time. We can leave time, but we cannot control it.” [44:08]   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 Apply to my annual mastermind! Find Ashlee Berghoff online Follow Ashlee on Facebook | Instagram | Linkedin Download Ashlee’s Free Audio Training 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

Key Takeaways A lot can change over the course of a year. When times are unpredictable, the support you get from a community like a mastermind is invaluable. It is also an opportunity to get really clear on what your business does and who you serve. The key is finding the right balance of structure and adaptability.     What a year it has been! I launched this podcast one year ago and so much has happened since. 2020 certainly has gone differently than any of us could have expected. Since I launched this show, my life and business have taken some unexpected turns as well. This episode is to give you a peek into the last year for me, this podcast, and my business.   The Support of a Mastermind First off, this was the first year that I ran my mastermind. Regular listeners know how much I value these groups. Through this community, my mastermind partners and I have found the support, feedback, and expertise that we’ve needed for business success. It has been amazing to watch the members of this group show up and be there for each other.   My New Focus Over the last year, my focus for this podcast has shifted somewhat. The main focus remains centered on great nutritional strategies that also include mindset and spirituality. However, I’ve found that topics related to business have repeatedly come up. In recent months, I’ve come to better understand the importance of getting really clear on my business’ mission and niche. I was torn between focusing on my health business or business coaching. In a year of people pivoting their businesses, I realized that I could shift my own approach to help other nutritionists grow and scale an online business.   What’s Next For This Podcast Just because I shifted my business does not mean I want to stop talking about health. That’s why this podcast will remain focused on topics related to nutrition and healthy living. I’ll still include some topics related to business. However, I see this show as a way for amazing practitioners to share the topics that they’re passionate about. How are flexibility and structure both important in your life? 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 Takeaways from my mastermind group [2:29] How my approach to business has shifted to one of more clarity [8:40] Launching my new program: The Nutrition Business Accelerator [21:51] What’s next for this podcast [31:00] Living at the intersection of flexibility and structure [36:30]   Quotes “I've realized that not getting clear on my niche and not having a specific problem that I was solving for clients was preventing me from taking my business to the level that it could go to.” [11:33] “As an entrepreneur, I’m always looking for opportunities rather than problems. I like to help people solve problems and I like to help them see opportunities.” [16:30] “Something that we have to learn as humans is the ability to combine planning, process, and strategy - all of the structure that we want to put into our lives - we have to learn to combine that with flexibility and adaptability.”  [37:16]   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 Apply to my mastermind program! Business By Design 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   Related Episodes  Episode 53: 5 Reasons to Join a Mastermind

Key Takeaways Popular diets and images from social media promote the idea that you need to be perfect to achieve your nutrition and lifestyle goals. Don’t be fooled. Nothing and no one is perfect. Being smart, intelligent, and flexible in your choices is the key.  Being flexible in how and what you eat will better help you reach your goals than a strict diet. Depending on your goals, there will be times when you want different macronutrients. However, allowing yourself the flexibility to still eat what brings you joy will lead to long-term sustainability.     Many women are given the wrong message when it comes to their bodies. Yo-yo diets and other unhealthy eating habits are the norm yet they leave us feeling terrible in many ways. Diet culture will take its toll on you. Today’s guest strives to reverse this by setting her patients on the right track.   About Kate Lyman Kate is a nutrition coach and the owner of Kate Lyman Nutrition. With nearly a decade in the fitness industry, Kate understands how to successfully run a nutrition business. Along with her growing team, she has helped hundreds of people change their bodies and eating habits as she breaks myths about dieting and healthy lifestyles.  Kate has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist. Her priority is supporting her clients, but she also manages a team of other qualified coaches and loves to share nutrition education through social media.   The Myths of Perfectionism With many women getting caught up in the pursuit of perfection with their diets and their bodies, Kate has some solid advice. First off, no single diet will lead to perfection. In fact, relying on one will only lead to disappointment and negativity as they are nearly impossible to maintain over the long-run. Coupled with images of “perfect bodies” on social media, it’s no wonder so many women feel inadequate. The truth is, perfection is not the route to your goal.   Being Flexible to Meet Your Goals Rather than relying on any single solution, Kate urges us to practice what she calls flexible nutrition. By tracking your macronutrients to ensure that you're eating right to meet your specific goals, you’ll be able to create the diet that’s right for you. You’ll still be able to eat many of the foods you enjoy, which is an important part of maintaining long-term sustainability. The goals you set are also an important part of long-term health and nutrition. Kate recommends shifting your focus from big lofty goals to more boring-sounding ones. If your goal is simply to feel good and have energy, then you will lay the foundation needed to reach a big goal later on. Has the pursuit of perfectionism led you astray? Tell me about it in the comments 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 Kate’s own health and wellness journey has impacted her philosophy [3:50] Avoiding the pitfalls of fad-diets and social-media [8:15] Using flexible nutrition to reach your goals [12:40] The value of having a boring goal [17:55] Earning the right to workout (not your food) [21:45] How 2020 has impacted people’s goals in different ways [26:30] Building habits to take care of yourself without overdoing it [32:10] Overcoming imposter syndrome as a business-owner [40:50]   Quotes “The idea that we can stick to a diet and do it forever because it’s the ‘right thing’ sets us up for failure from the get-go.” [9:54] “We can have flexibility in our food choices so that we are following a practice that is sustainable for us. But we can also have flexibility in our approach and our strategy in how we handle our nutrition.”[14:30] “It’s really important to set yourself up in a way where your goals are actually realistic to you and your lifestyle because when there’s no alignment between the two, we’re going to get frustrated.” [30:48]   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 Apply for the Inner Circle Mastermind! Find Kate Lyman online Follow Kate on Instagram | Facebook | Pinterest Kate’s Resources Kate’s Coaching Services 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

Key Takeaways The people you spend time with have a huge impact on your life. A mastermind is a way to intentionally build a network that will provide the feedback, insight, and support you need to succeed as a business owner.     What if there was one thing you could do to improve the success of your business? As a business coach, I’ve found that masterminds are that one thing. If you have a business or want to start one, this will be a huge benefit for you.   About Masterminds A mastermind is a group of people who meet on a regular basis to discuss important personal or business issues. These meetings provide different perspectives to help them everyone make great decisions, improve habits, and share feedback and support.   Masterminds as the key to business growth Personally, I’ve spent three years as a part of various masterminds. Without the insight and support of these groups, I don’t think I would have been able to grow my business like I have or brought in the earnings I was after. I have found that being intentional about who you surround yourself with by joining a mastermind is central to your success.   Why be part of a mastermind It’s hard to make your best decisions on your own. Getting input from other perspectives will help you see the sides of things you might otherwise miss. It also will provide support when things go well and when they go wrong. Since a mastermind is a network, it will also organically expand your potential to reach new clients and collaborators. In most businesses, the more people who know you and trust you, the more success that will follow. Simply being a part of a mastermind helps hold me accountable. They’re there to cheer me on when I succeed and support me when I stumble. Just having these people on my side pushes me to do what is needed for my business. What do you think a mastermind could do for your business? 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 Why you should surround yourself with the people who you want to be your influencers [4:40] What a mastermind is in practice [6:52] The power of others to provide clarity when you need to make a hard decision [8:06] How a mastermind helps strengthen interpersonal relationships [13:02] Why your network is your net worth [22:02] How a mastermind will improve your accountability [29:30] Why having a mentor is crucial to your success [32:45] Details on the upcoming Inner Circle Mastermind [37:23]   Quotes “I honestly don’t know where my business would be today if hadn’t made those somewhat scary decisions to join a mastermind.” [4:44] “The fact is you’ll make far better decisions on how to move forward in your business if you can talk them out with other people who are at your level in business or higher.” [9:46] “Being in a group like a mastermind gives you other people to boost your level of motivation, integrity, and overcome any challenges when it comes to procrastination.” [32:26]   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 Apply for the Inner Circle Mastermind! Think and Grow Rich by Napoleon Hill Hormone Healing RD Healthy Period Protocol Steph Gaudreau 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