The Nourished CEO Podcast

Intuitive eating, ditching diets, tracking your food… the nutrition world can feel so controversial these days. But it doesn’t have to be! I’m joined by Emily Field RD, who is an expert in all things macronutrients, to talk about how eating your macros can completely change your approach to food and nutrition for the better.   About Emily Field, RD Emily Field is a dietitian who teaches women to eat a balanced diet using a macros approach. This lets women break up with nonsense food rules and ditch depriving diets for good while still working towards their goals.   What Macronutrients Can Do For You First, Emily explains what macronutrients are and what role they have in your body. She describes how understanding macros help you determine how much fat, protein, and carbohydrates you need to eat for your unique body every day. Emily believes that when you’re focusing primarily on your macronutrients, you have more control over the food you’re eating. Eating your macros means that pizza and chocolate are no longer off the menu, so long as they fit in your daily ranges. This approach to flexible dieting actually gives you more food freedom than other forms of dieting. Many of the women Emily works with fall into an “all-or-nothing” approach when it comes to dieting. However, you don’t have to be eating your macros perfectly in order to make good progress towards your goals. In fact, Emily says that when you first start eating your macros, you’re probably not going to hit them at all – and that’s actually not a problem.   Finding Success Without the Scale Emily helps her clients understand how to set goals that aren’t dependent on the scale. Rather than only being about a number, success can be how you’re feeling, how your body moves, how your health conditions have improved, and how your body looks or fits into clothes. And as great as macro-counting can be, there are some people who shouldn’t focus on a macronutrient approach to eating. Whether you are recovering from an eating disorder or you have an underlying health condition that needs more specific dietetic advice, this approach isn’t for everyone. However, it can still make a meaningful difference for many of us! Are you ready to ditch arbitrary diets and learn more about eating to meet your macros? Do you have any other questions about macronutrients? Let me know in the comments on the episode page!   In This Episode How understanding macronutrients help you know how much fat, protein, and carbohydrates are right for you [11:50] How flexible dieting can help you lead to more food freedom and eating intuitively for your needs [20:12] How eating to your macros can give you more confidence in what you’re eating [24:45] Why you don’t have to panic if you’re not eating your macros perfectly [27:25] How you can measure success beyond the scale [31:00] Who shouldn’t track their macros and why [37:30] Why you should limit the number of nutrition guidelines you’re trying to follow [44:50]   Quotes “My practice is built on the fact that I want to teach people the skill of tracking macros. It is a skill. It’s not a diet, it’s not a program. It is a skill that you learn so that you can be in the power position to influence your body the way that you want.” (17:42) “You will find out very quickly if you’re tracking macros that you cannot fit pizza and Pop-Tarts and ice cream and all this stuff into your diet 100% of the time, but the fact that you can make friends with those foods and work them in when you want to is really powerful for a lot of people.” (27:06) “This is a tool to help you learn how much you need to eat to support your body, not a weight loss mechanism. If we can just shift that and move away from the end goal being the only reason you want to track macros, a lot of times that can remove the pressure that tracking macros is not going to work for you.” (30:42)   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 Practice Better training! Find Emily Field RD Online Follow Emily Field RD on Instagram | Facebook | Pinterest Get Your FREE DIY Macros Guide! 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

Fertility is complicated and undereating is not going to help. Sure, there are countless important factors involved when it comes to preparing for pregnancy. One, which is sadly often ignored is getting enough essential nutrients and calories to support a healthy pregnancy. This episode’s guest is on a mission to correct this.   About Michal Vande Kamp, RD Michal Vande Kamp is a registered dietitian who helps women with irregular and painful periods use nutrition and lifestyle strategies so they can regulate their periods and prepare for pregnancy. Unlike masking period symptoms with medication, Michal helps get to the root cause with functional health testing and provides individualized nutrition and lifestyle recommendations so that her clients can have regular, pain-free periods that do not interfere with their daily life and have a body prepared for pregnancy.   The Connection Between Lifestyle, Diet, and Fertility For many of us with our busy lifestyles, eating often takes a backseat. Combined with the myths that low-calorie diets are beneficial, many women fail to get the nutrition they need. Michal explains how this has a negative impact on hormones and fertility. By helping her clients retrain how they approach food, Michal can make eating an enjoyable, yet informed, activity. She describes it as a combination of lifestyle evaluation, blood sugar balance, and functional lab testing.   Fueling for Fertility When we fail to maintain a balanced and nutritious diet, we put our bodies in a state of stress. The blood sugar dysregulation and cortisol increase that results will impact ovulation. Consequently, if you don’t fuel your body appropriately, your body won’t feel safe, and ovulation will be impacted. While early intervention is best, it’s never too late to get back on track. Michal describes how she helps her clients track their hormones and cycles so that they can make educated decisions about their diet and fertility. What challenges have you experienced getting the right nutrition before pregnancy? Leave a comment on the episode page!   In This Episode How Michal came to specialize in helping women with period and fertility issues [4:45] Why so many women have trouble eating enough [7:40] What type of fertility issues arise when we are undernourished [15:40] Improving hormone health and fertility with a whole-person approach [29:10] Why you may want to avoid some “healthy foods” [40:00]   Quotes “It doesn’t have to be perfectly pretty. It just has to be nutritious and something that you can have on hand that is easy for you to eat and be able to prepare.”[15:04] “You want your body to feel safe and you want ovulation to happen because if it’s not happening and hormones are being impacted, then we are not going to be able to get pregnant.” [16:51] “If you’re having symptoms or not feeling good, don’t ignore it!” [51:31]   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 Practice Better training! Find Michal Vande Kamp online Follow Michal on Instagram Michal’s Client Information Form 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 121: Why It’s So Hard To Lose the Baby Weight with Rebekah Matznick, RD

There’s a lot that expectant mothers are told that’s simply not true. But that doesn’t mean you need to enter pregnancy uninformed. Instead, listen to the experts out there who have the information you need to hear!  Since I’m out on maternity leave, I want to leave you with one of the most popular episodes of this show, which happens to be super relevant to any woman about to find herself in my situation.   About Lily Nichols, RDN Lily Nichols is a registered dietician and nutritionist specializing in gestational health. She’s a certified diabetes educator, researcher, and author of Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily is an advocate for a more holistic approach to nutrition and her work has influenced nutritional policies around the world.   Debunking the Myths Around What to Eat While Pregnant Lily breaks down some common myths about prenatal nutrition. She’s particularly concerned with how many foods women are told to avoid. For instance, pregnant women are often told to avoid eggs. Lily explains where the risks actually lie and why it’s actually beneficial to eat some omelets during pregnancy. The fact of the matter is that the research is always evolving. That’s why it is ultimately up to you to make your own decisions about what to eat during pregnancy. You need to weigh your own priorities concerning diet against what the advice you hear is saying. Everyone’s situation is unique. That’s why staying informed will help you decide what’s best for you and your baby.   Getting the Right Nutrients Early On Lily explains some of the important nutrition targets for pregnant women. Optimal protein intake and the right balance of vitamins and minerals are crucial to fetal development. Yet, it’s not a straightforward calculation.  In fact, good prenatal nutrition starts before conception even occurs. Lily recommends you begin optimizing your diet for at least three months before you even start trying for a baby. She also explains why you should try to have three regular menstrual cycles before trying to get pregnant.   Some Wallet-Friendly Foods to Support You and Your Baby We end our conversation with some practical considerations, namely which nutrient-dense foods to seek out to support a healthy pregnancy. This includes organ meats, canned seafood, and eggs which will help you get the nutrients you need for a healthy pregnancy without breaking the bank. Did you make changes to your diet when pregnant? What influenced those changes? Leave a comment on the episode page!   In This Episode What led Lily to make a career of researching prenatal nutrition [6:00] Common myths concerning prenatal nutrition [11:00] Why you should make your own informed decisions about what food risks you want to take during your pregnancy [20:30] How long before a pregnancy someone should start focusing on prenatal nutrition [34:50] Affordable nutrient-dense foods to support a healthy pregnancy [56:00]   Quotes “The biggest myths are the focus on what to avoid. There’s this idea that you need to avoid all these foods when you’re pregnant…. It’s like what can’t I do instead of what should I do more of. There tends to be a fear-based mentality around pregnancy.” [11:28] “It is pre-pregnancy health that has a greater impact on the trajectory of pregnancy, the risk of pregnancy complications, and so forth, than the intervention happening during pregnancy.” [40:26] “We do have data that shows that we can stack the deck in our favor. We can stack the deck in reducing the chance of pregnancy complications. By reducing the chance of pregnancy complications, you’re going to reduce the chance of birth complications which is going to reduce your chance of birth trauma, which is going to reduce your chances of postpartum mental health issues.” [54:17]   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 Practice Better training! Find Lily Nichols, RDN Online Follow Lily Nichols, RDN on Instagram | Facebook | Pinterest | Twitter Real Food for Pregnancy Real Food for Gestational Diabetes US Wellness Meats 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 47: Nutrition for Fertility with Ayla Withee

Last week, Jen Zucconi, my business integrator, and I shared four of the most important things you can do to create a successful launch. There was so much to share that we’ve come back this week to explain four more crucial elements that have led to recent success for us.   Advance Planning is Essential As the day of your launch approaches, you’ll have a lot on your plate. That’s why we urge you to get your sales page up and ready at least a few weeks in advance. You can always make tweaks to it as needed, but by having it ready to go live before it’s crunch time, you’ll be able to focus on much more timely matters. With your sales page ready, you should do whatever you can to get in front of new audiences. With at least a month of lead time, you’ll find it’s a lot easier to sell to someone who has a number of contacts with you versus someone new.   You Can’t Have too Much Promotion Next, let’s start working on promotion. I know that this can be awkward for some people. Many feel that they’re annoying people and promoting their launch more than they feel is necessary. But it’s important not to hold back because only a small part of your audience is going to see any given piece of marketing that you put out.   Learning From Your Launch and From the Experts   Once your launch is over, it’s time to take stock of it all. As soon as possible, do a debrief. Undoubtedly, you’ve just learned a lot about launching. Hopefully, you’ve taken notes. By intentionally examining the information you’ve gathered during your program, you’ll be prepared to make your next launch even more of a success. All these lessons are things we have learned from James Wedmore’s Business By Design program. Neither my business nor Jen’s would be where they are without it. Longtime listeners to this podcast know how much I credit my success to James and his program. That’s why I highly recommend it to any entrepreneur thinking of launching a program. So check out James’ amazing online program and join before doors close on June 16! What are you most concerned about when it comes to a launch? Leave a comment on the episode page!   In This Episode Getting your sales page ready ahead of time [1:10] Spend time and money to get in front of new audiences well before the launch starts [4:40] Why you can’t promote your launch too much [9:05] The importance of a post-launch debrief [14:45] What you can get out of the Business By Design program [22:10]   Quotes “Part of our three-month planning process involves getting some list-building activities going on at least a month before our launch actually kicks off.” [4:54] “With the promotion side of things, it’s totally normal and expected to feel like you’re talking about your stuff too much. That should actually be your goal.” [12:06] “Being able to learn from challenges and mistakes and what worked well is what’s going to allow your next launch to be more successful than the one prior.” [15:54]   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 Join the BBD 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

I always knew it could be possible to make six figures in revenue with a launch. But it doesn’t happen on its own. I’ve learned a lot of lessons, both through my past shortfalls and my recent successes. Today, my team integrator Jen Zucconi and I are discussing some of the things we’ve learned through experience so that your next launch can be an astounding success.   Nailing Your Offer and Preparing for Your Launch It may seem obvious, but the first thing you need to do to ensure your launch’s success is to nail your offer. This comes down to having a very clear problem that you’re solving for your clients. Without that, none of the other steps discussed here will work. Once you know the offer, it’s time to prepare. Advance preparation will ensure a smooth launch where you’re not scrambling at the last minute. Of course, you don’t want to over-prepare by fixating on every possible detail. We discuss what the sweet spot is concerning preparation before your launch. Next, it’s important to know your key metrics in advance. This is where some more research comes in. When you know the industry standards, what numbers you should be looking for, and how to track them, you’ll understand what success actually looks like and set reasonable expectations.   Get Clear on Your Messaging Perhaps the hardest part of this whole process will be your messaging. It’s also one of the most crucial. The larger your space, the more sophisticated your messaging needs to be to catch people’s attention. Honing your messaging will likely take up most of your time as you prepare for your launch. But that doesn’t mean you need to get it right from the start. Great messaging should be analyzed, tweaked, and changed throughout the whole process to make it successful. What have you learned as you’ve prepared for a launch? If you’ve never had one before, what would make the process more exciting? Leave a comment on the episode page!   In This Episode What it really means to nail your offer [4:20] How advanced preparation will lead to future success [11:50] Understanding which metrics matter and which don’t [20:50] Why your launch hinges on your messaging [27:35]   Quotes “Clarity is something that has to be there for you to be able to sell it in a more effective way.” [11:15] “Remember that your first launch will not be your last. It won’t be the same results as what’s to come. Everything is a learning process.” [18:59] “The messaging piece takes the most mental work of the entire launch…. It can really end up making or breaking the success of a launch.” [31:07]   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 Join the BBD 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   Related Episodes Episode 70: What I Learned From My Biggest Business Failure

It’s too easy for business owners to get caught up in trying to do everything perfectly. But perfectionism is not going to give us the best results and striving for it is not sustainable. Today’s guest explains how you can reframe how you run your business for the long haul by embracing moderation.   About Jill Coleman Back in 2010, Jill Coleman started JillFit as a daily fitness and nutrition blog when she was a full-time personal trainer and group fitness instructor working 70+ hours a week. Armed with an ACSM personal training certification and a Master's degree in Nutrition, Jill got home late from the gym and stayed up all night blogging. She also slowly took on 1:1 fat loss coaching clients. Fast forward 18 months and JillFit had grown to a 6-figure online fitness brand with 5 fat loss coaches and over 100 virtual clients! After investing in her very first business coach in 2012, Jill quit all her in-person training and moved fully online. Followers and other professionals began asking how she was doing what she was doing, and as a result, Jill started sharing business tips, tools, and strategies. That same year she launched her first business mentorship, Best of You Business, and did her first 5-figure launch. Since then, JillFit has grossed over $6 million in revenue. More importantly, it has helped thousands of health, fitness, and nutrition professionals start and grow their online businesses so they can quit their 9-to-5s and create the time freedom, autonomy, and fulfilling careers they’ve always dreamed of.   Just Get Started, Even if Imperfectly Jill and I begin this episode by talking about what it was like when we started working in the online space a decade ago. We both agree that consistency was the key. It’s important to just get started without worrying about it going perfectly.  Often, things just take time before they’re any good. So start now by creating and experimenting. Just don’t get caught up in trying to keep up with others in your field. To stay in this for the long run, your business needs to work for your life. If you focus too much on your business, other essential parts of your life will likely suffer. Just like fitness, it’s all about moderation and balance.   Making Sustainable Decisions for the Long-Run As a business owner, it’s important to remember the autonomy that you actually have. You get to make the decisions for your business. So stop comparing yourself to others. They have their own struggles and strengths and you have yours. This means that you shouldn’t get too obsessed with individual details and decisions. As Jill explains, you’re best served when you realize that it is the cumulation of your efforts that make the biggest difference. Ultimately, the key to longevity as an entrepreneur is realizing that you are doing it to build your ideal life. Comparing yourself to others and getting hyper-focused on certain metrics will derail you from your true goals. So remember what you’re doing it all for and how it fits into the life you want. What can you get started on in your business right now, even if it’s imperfect? Leave a comment on the episode page!   In This Episode How Jill entered the online fitness space and how it has changed over time [7:00] Avoiding the trap of making comparisons in the name of perfectionism [18:45] Taking a measured approach to avoid burning out [29:00]  Why success comes from a cumulation of efforts, rather than a single action [37:40] What moderation looks like for a recovering perfectionist [44:20]   Quotes “I feel like you have to relax into the process and also realize that you’re probably not going to be good at it. That’s going to be hard for people who are historically good at stuff.” [17:19] “It’s hard to be top-notch at everything, but I do think it’s possible to be pretty good at most things.” [32:12] “It’s a mistake to look at every single action in your business through a granular lens. It’s cumulative. No one buys because one single post knocked their socks off; it’s a cumulation of everything.” [41:09] “I’m confident in what I don’t have because I love what I have. When you have that level of discernment, that to me is what true confidence is. It’s being okay with what you don’t have.” [57:50]   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 Join the BBD Waitlist! Find Jill Coleman online Follow Jill on Instagram | Facebook | Twitter | YouTube Moderation365 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

I don’t know about you, but I don’t want my entire life to revolve around my business. As time goes on, I’m more and more interested in having a better quality of life by creating a balance between the work I do and my other passions.  To tell you how to achieve this balance, I’m doing something different with this episode. I’m tag-teaming with my coach, James Wedmore, to share some amazing advice about how you can make more money while working less.   About James Wedmore James Wedmore was born and raised in sunny Laguna Beach, CA and now resides and runs his business in the beautiful red rocks of Sedona, AZ. For the last 15 years, James has leveraged his expertise to help teach Digital CEOs how to build and scale their online businesses through courses and trainings like his signature program, Business By Design, other programs such as Sales Page By Design, and Nail Your Niche, as well as many other business-building trainings inside of James’ abundant course library. Along with being notorious in the online space for his unrivaled online courses and content, James also facilitates Next Level, a strategic, group-coaching experience as well as his high-level Mastermind, The Performance Mastermind. When James isn't working, he can be found hiking, flipping homes for Airbnb, or off-roading through the rocky terrain of Sedona. His motto is simple: Work hard, play harder!   Free Yourself From the Time-Money Paradigm As this episode starts off, James describes the lessons he’s learned since starting his business. At the heart of making more while working less is freeing yourself from what he calls “the employee mindset” where we connect earnings with time spent working.  This comes down to thinking strategically about how you earn money. Central to this is the creation of leveraged offers. These are scalable offers that do not rely on the number of people who buy them from you. Online courses, memberships, and digital products can all be these types of offers.  Once your offer is in place, an automated system to get it in front of many people should be in place. If you don’t have a way for thousands of people to see it all at once, you don’t have a way to make it work for you without spending lots of time on it. Both the offer and the sales process must be leveraged and scalable.   Changing the Way You Think About Time and Money In the second half of this episode, I join you to discuss my take on breaking the time-money connection and how I do it in my business. I think about doing this in two different ways. First, there’s looking at the actual structure in your business that either support or breaks this connection. This is where putting those scalable processes in place will help. It also comes down to shifting your understanding that more hours at work equals more earnings. This is something I regularly work on. It’s an ongoing process for sure, but something that is essential for any successful entrepreneur. What’s something that you’ve been putting off in your business that will help you make more and/or work less? Leave a comment on the episode page!   In This Episode Freeing yourself from the employee-time paradigm [7:45] Being strategic by creating leveraged offers [16:00] Why you need premium pricing and lifetime customers [18:35] Addressing your limiting beliefs around the time-money connection [30:30] Combining premium pricing with leveraged offers as you grow your business [34:15] Freeing up your time through delegating tasks and responsibilities and repurposing content  [39:35]   Quotes “If you are an entrepreneur, you must once and for all shed the identity of the employee paradigm and step into the world of entrepreneurship.”  [9:12] “When your prices are higher for a leveraged and scalable product, you’re going to make more by working less.” [20:30] “What I’ve found is when you are very intentional, what you will find is that when you do less, you end up making more.” [27:52]   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 Join the BBD Waitlist! Find James Wedmore Online Follow James on Facebook | Instagram | YouTube 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 33: The Mindset of a Successful Entrepreneur

Breastfeeding isn’t just about feeding the baby. It’s about feeding the mother too. As the person producing the milk, the mother’s nutritional needs can’t be ignored. For any mother-to-be, there’s a lot that can be done well before the birth as well as afterward. Today’s guest explains how to get a headstart on your nutrition so that you can calmly and confidently feed your newborn.   About Janai Meyer, RD Janai mentors women through their life’s journey from preconception, pregnancy, postpartum, perimenopause, and menopause. While her specialty is nutrition, birthing, and lactation, Janai’s work extends beyond the realm of motherhood, presenting emotionally healthy solutions to physical wellbeing in the face of diet fads and stigma-driven inaccuracies. Janai holds 25 years of experience in the field of nutrition, lactation, parenting, and wellbeing. Offers a unique opportunity for parents in Alaska to receive personalized, trained guidance as they navigate childbirth, breastfeeding, pumping, return to work, chest(bottle)feeding, and growth and feeding needs from preconception into adulthood. With her widely applauded and recognized services throughout Alaska, Janai has helped hundreds of women reconnect with their own bodies and wisdom bolstering wellness for adults and children alike. Her unbiased support, evidence-based knowledge, and trained understanding of medical options during pregnancy and birth, along with infant feeding, allows her to be the ultimate mentor for new parents’ need for trustworthy guidance.   Understanding Your Amazing Anatomy for Breastfeeding In this episode, Janai describes the importance of appreciating what your anatomy is bringing to the breastfeeding relationship. From understanding the nature of your nipples to the stages of breastfeeding, knowing what to expect will help set you and your newborn up for success. Being armed with this knowledge goes a long way to reducing anxiety and frustration once the baby arrives. It will also help you understand what your newborn is trying to tell you concerning their own hunger and stress levels so that you can respond appropriately.   Why Breastfeeding is Essential Janai also shares the benefits of breastfeeding your baby. It provides essential enzymes and antibodies. In fact, the nutrition in your milk will change depending on the age and stage of development of your baby. Your baby is even communicating what they need through biofeedback with their saliva which will actually change the composition of the milk. She also describes the different stages of breastfeeding. From changing milk composition to breasts feeling full or empty, it’s crucially helpful to know where you are in the process. Understanding all this will help normalize the experience as well as provide your newborn with the best nutrition you can give them. How can you prepare yourself and your baby for breastfeeding now? Leave a comment on the episode page!   In This Episode How Janai got involved in pre and post-natal nutrition [4:40] Why many new mothers don’t meet their breastfeeding goals [6:40] How understanding your nipple type will better prepare you for breastfeeding [10:30] The benefits of breastfeeding, even when it is difficult [15:00] Understanding the different stages of lactation [25:00] What it means to let your baby take the lead with feeding [33:50] Understanding and responding to your baby’s stress levels [45:30] Tips for partners to support mothers and newborns throughout the breastfeeding period [52:40]   Quotes “The baby brings half of the feeding relationship to the breastfeeding and we don’t know what that’s going to look like…. It’s so individual.” [9:33] “How do newborns typically communicate hunger and fullness? We need to understand that because we need to honor that. It’s part of the trust relationship with your newborn.” [35:42] “When your baby is sleeping, when they are beautifully still and quiet, the first time you hear a grunt or movement during deep sleep, that is actually early hunger signaling.” [41:33]   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 Join the BBD Waitlist! Find Janai Meyer, RD online Follow Janai on Facebook | Instagram | Twitter | Linkedin | YouTube Book a call with Janai Shop at Janai’s online store 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

Do you want to become the best and most heroic version of yourself possible? Of course, you do! Today, Michael Balchan explains how to achieve this by taking your goals and habits from theory to practice.   About Michael Balchan Michael Balchan is the Co-Creator and a Founding Partner of Heroic, a social training platform built to change the world by helping you be the best, most Heroic version of yourself. A Harvard Graduate who studied Psychology and Economics, Michael spent ten years in finance and then launched a private coaching practice working with corporate executives, elite athletes, and startup leadership teams. As President of Heroics’ sister company and personal development platform Optimize Coach, he helped launch and lead the program which serves more than 5,500 people from over 95 countries. Michael regularly teaches personal growth, positive psychology, peak performance, habit creation, wellness, relationships, and leadership. Micheal has been interviewed about these topics on The Quarter-Life Comeback, Good Day DC, and more. He is a top 10% Ironman finisher and lives in Chicago with his wife and two young daughters.   Change Starts With You In this episode, Michael explains how change starts with one person at a time and the first person is you. Before you can lead others, you have to lead yourself. This begins by recognizing your emotional state, your physiological state, and understanding how you’re showing up. Michael promises that, if we begin by taking personal responsibility, our impact will be that much more powerful. It will powerfully influence relationships, your business, and everyone connected to you.   For Heroes, It’s All About the Process Michael wants us all to be heroes. In its truest sense, a hero is a protector motivated by love. When you’re willing to express the best version of yourself and use that in service, you are heroic.  Yet, we often find something standing in the way of taking the actions we want to take. Michael wants you to remember that this doesn’t mean that something is wrong with you. Rather, you may just not be designing your environment properly. With that in mind, he describes some small steps you can take right away to build an environment designed to help you succeed.  Making changes and growing will be uncomfortable. That’s how you know it’s working. But by not letting discomfort get you off track, you can continue making gains. Michael takes this a step further by designing systems that make it feel good to do what is actually good for us. This centers around celebrating every accomplishment no matter how trivial it may seem. What small win can you celebrate today! Leave a comment on the episode page!   In This Episode What happens when you take a long view of your journey to success [3:25] Why making change starts by recognizing your own personal situation [8:10] What it actually means to be a hero [19:20] What stands between people and taking the actions they want to [21:30] The power of celebrating all successes, no matter how small [26:00] Why your process is more important than your goals [36:30] Getting clear on what it is you really want in order to create true satisfaction [48:00]   Quotes “To see the long arc and to recognize that, if I want to be successful at this it won’t take a month or a year. It’s going to take three, four, five, ten, twenty years -- a long time.” [6:27] “As a business owner, your greatest asset is you; it’s your consciousness.” [8:31] “We have to measure ourselves by our process, by the degree we show up to doing the things we say we’re going to do, instead of the outcome.”  [38:19] “We get better when we realize that failures are opportunities to learn.” [56:58]   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 Get Access to the 100 Leads free training! Find Michael Balchan online Follow Michael on Linkedin | Instagram | Twitter Heroic Optimize Lead Yourself First Tiny Habits 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

There’s an art to effective leadership. However, we’re seldom taught how to do it. As entrepreneurs, we all want to become better leaders. Whether you have a team or want to have one, it’s crucial that you put important leadership methods in place as soon as possible. Today, career coach Emily Hawkins explains how.   About Emily Hawkins Emily Hawkins empowers the unemployed, unfulfilled, and unrecognized to find what they love in their life and put it in their work. Her online courses and individual career coaching will help identify the barriers that are preventing you from knowing and achieving your purpose. With over 15 years in corporate America working with budgets, processes, and people Emily can help you streamline your time, team, and career aspirations to land a new role, a promotion, or a completely new venture. Armed with a Georgia Tech MBA and a Robbins-Madanes (yes, Tony Robbins!) life coaching certification, Emily has been uncovering the potential in people for years. As a career coach and corporate leader, she has seen the most common mistakes people make over and over - many she learned through her own failures. Emily ended that vicious cycle when she took charge of her life.   Finding Success from Past Failures In this episode, Emily explains how her first-hand experiences of failure taught her how to build a successful team. She describes the importance of diversity in her workforce and the best way to onboard and gives praise.  This involved an initial amount of discomfort. It’s hard to face your mistakes and consciously learn from them. Yet, by recognizing where your business needs improvement, you can see where you need to fill the gaps by creating a robust team.   Good Leadership Starts with You Although team building involves working with others, it also requires a lot of working on yourself. Emily talks about how good leaders listen more than they speak. She explains the importance of integrity, trust-building, and following through on promises. Running your team with integrity means treating its members as you would want them to treat you. Model the behavior you want to see. This demonstrates respect, which is a huge motivator when it comes to working together with others.   Communicating with Your Team in a Meaningful Way Of course, no team will function well without proper communication. Emily fosters this by regularly asking seven seemingly simple yet essential questions. This includes “What’s on your mind?”, and “What else is on your mind?” Even just asking “How can I help?” will lead to richer and more authentic interactions.  When you really get to know your team members through asking questions and listening to their responses, you’ll learn so much about them. You’ll discover their values, what motivates them, where they’re confident, and where they need support. This helps you build a team that feels seen and cared for. What does good leadership mean to you? Leave a comment on the episode page!   In This Episode How making mistakes made Emily an expert in team-building [4:15] What integrity really means for leaders [17:05] Improving communication and connection with 7 essential questions [28:15] Learning to relinquish control and let your team members take the lead [43:20]   Quotes “I thought that I wanted to work with people like me. But I’m already on the team. I don’t need another me. I need somebody who’s very opposite of me so that all of our gaps are filled.” [10:15] “Words are kind of empty. You can say a lot, but your actions speak louder than your words.” [21:26] “There’s no point in talking about what we’re going to do in three weeks when what we’re doing this week matters the most. But if they know what I’m working on and I know what they’re working on, then we’re all on the same page.” [52:25]   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 Get Access to the 100 Leads free training! Find Emily Hawkins online Join the Waitlist for LeaderSHIFT 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