The Nourished CEO Podcast

There’s nothing wrong with wanting to improve your body in some way. However, it’s also important that we recognize our bodies for the amazing things that they are. Today’s guest is a trainer who helps women get stronger both through physical training and by focusing on mindset.   About Ashley Lambert Ashley Lambert has been in the health and wellness industry for over 10 years and is the founder and CEO of APL Wellness. Going into college she always knew she wanted to help people and create her own business but was unclear on what that would be. While studying Biology, Ashley took a nutrition class and learned how food is one of our first lines of defense against disease. It became clear to her that many illnesses can be prevented with self-serving healthy habits and she knew spreading that message was part of her calling. Following college, Ashley worked as a Personal Trainer with all types of people from all different walks of life. She gained knowledge and experience helping people reach a wide variety of wellness goals but really had a desire to focus on women and help them navigate through all the information available to them to decipher what was best for their unique bodies and goals. APL Wellness was created because Ashley is passionate about helping women reshape their bodies. She empowers them to nourish themselves physically, mentally, and spiritually so they can build muscle, improve endurance and enhance self-esteem.   Training Beyond the Weights In this episode, Ashley talks about how she helps her clients train in order to meet their various goals. She explains why lifting weights alone won’t fundamentally change your body type. In fact, she regularly reassures her clients that weight training won’t necessarily make them bulkier.  Truth be told, a lot of what Ashley does involves re-educating women about what training really is all about. Many come to her with misconceptions that have been standing in their way. Once her clients are informed, they’re ready to take the right action.   An Evolving Approach to Training Ashley describes how many clients first come to her focused solely on their weight. Over time, she helps them shift to looking at other relevant aspects of their lives like stress levels, self-confidence, and the other parts of physical strength.  To do this, Ashley helps her clients recognize and celebrate every accomplishment, no matter how trivial they might seem. When we can track our progress with small wins, we will notice the greater improvement that we are all capable of. How does your mindset influence your training? Leave a comment on the episode page!   In This Episode What led Ashley to the health and wellness industry [4:40] What it means to work regularly with clients as a trainer [10:55] Why weight training won’t necessarily make you bulky [16:30] Addressing body image issues that stand in the way of improvement [21:15] Why a scale doesn’t provide a complete picture [30:00] How group programs provide extra benefits for some people [38:30]   Quotes “You have to eat a certain way to gain that kind of muscle. You have to work out a certain way. If that’s not your goal, I’m not going to train you that way. There is this misconception that lifting heavy weights will make you bulky.” [17:58] “There’s women who lift and there’s no one body type that comes from lifting weights. Everyone responds differently.” [20:45] “It’s so important to celebrate the little things because those will add up to big things in the end.” [31:21] “Just appreciate the journey that you’ve been on because where you’ve been is only going to help you get where you want to go.” [48:51]   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 Get your FREE Profit Planning Workbook! Find Ashley Lambert online Find Ashley on Instagram Tenacity 8-Week Group Coaching Program 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 often we’re told it’s not possible to achieve what we know in our hearts we are capable of. Today’s guest has a passion for proving the naysayers wrong. In this episode, you’ll hear how to attain an “unbreakable” body through important mindset shifts.   About Kate Galliett Kate Galliett is the all-around powerhouse behind Fit For Real Life and The Unbreakable Body. Her main motivation in life is to help people build their bodies to be strong, capable, and Unbreakable so they can live life as fully, deeply, and energetically as possible. Kate earned a B.S. in Exercise Science from Valparaiso University and went on to study a variety of certifications and training, all of which helped her curate the holistic approach she takes to body care today. In addition to her work with clients in-person and on her websites, she’s coached at Nerd Fitness Adult Summer Camp and has been featured in Experience Life Magazine, Livestrong.com, and a variety of other publications. She lives in the great state of Utah where she can put her Unbreakable body to use for adventures in the mountains.   What Happens When Intentions Meet Action Throughout this conversation, Kate explains why it’s never too late to attain your best health. When you combine the belief in what’s possible with the discipline of taking action, limits will begin to disappear. It’ll take work, but when action follows intention, results happen. It’s a long journey between deciding that something better is possible for you and accomplishing it. It will take hard work. Kate explains how to shift your mindset to be less rigid and open to growth. With her “Explorer’s Mindset”, you’ll change how you view your body and become the expert in what your body needs.   You Are The Only Expert on You More than anything, Kate wants us to trust our inner wisdom. You are unique. So is your body. Other people can certainly provide advice, but you are the only true expert on your body. Trusting yourself isn’t necessarily easy. The irony is we often need to be taught how. Kate wants you to question any accepted wisdom about health. It may be true, but if you don’t examine it for yourself, you won’t really understand what’s best for you. What is one way that you are the expert on your own body? Leave a comment on the episode page!   In This Episode What led Kate to help other people become their fittest selves [4:00] How belief and action work in tandem to help you reach your goals [8:00] Honing an explorer’s mindset to better understand your body’s needs [15:00] Why you are the only expert of yourself [21:00] Overcoming your initial resistance to changes and new practices [33:30]   Quotes “There’s always going to be somebody telling you it’s too late, you’re too old, it’s too hard for you. I’m here saying it’s not; here are all the things you need to do to change that path for yourself.” [8:23] “Question everything…. If you don’t ever examine it, how will you ever know.” [25:25] “The point of a teacher or expert is not to make you dependant on them. The point should be to help you become wiser so that you can carry on on your own with new critical thinking skills and wisdom.” [30:41] “Those little things matter. Let’s go all-in on each little thing, not halfway in on the big thing.” [43:52] “The notion of ‘too old’ is a myth. Act appropriately.” [45:41]   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 your FREE Profit Planning Workbook! Find Kate Galliett online Follow Kate on Twitter | Facebook | YouTube Becoming Unbreakable by Kate Galiett 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

What’s getting in the way of starting your own nutrition business? Is it fear of putting yourself out there? Is it a lack of time? Today’s guest felt this way but she didn’t let that stop her. If you’re in need of some inspiration to start your dream business, you need to listen to today’s guest’s story.   About Catherine  Johnston, RD Catherine Johnston is a registered dietitian, certified personal trainer, and virtual nutrition coach. She helps adults with gut discomfort from IBS or IBD create a personalized, whole person-focused wellness plan to feel their best and create the life they want. Catherine grew up in the upstate of South Carolina enjoying fresh peach ice cream, garden-grown green beans, homemade dill pickles, and wild blackberries. She still lives there with her family of four and two pups. As a full-time working mom, Catherine understands the challenge of balancing responsibilities while still prioritizing her own health and wellness.   Sidestepping Fear to Start Your Business Throughout this episode, Catherine speaks about what changed for her and her business after having twins. One thing was that she learned to overcome certain fears. Initially, Catherine was nervous about posting publicly about her business. Pretty soon, though, she realized that being afraid of what others think of you is wasted energy. When you find yourself afraid to begin something new, Catherine wants you to think about the skills and knowledge you already have. You’ll realize you are capable. Also, take a look at other people who are doing what you want to do. If they can do it, so can you.   The Importance of Niching Down One of the hardest parts when starting out is choosing a niche. We often want to offer everything to everyone. Yet, niching down will actually help your business more than being a generalist.  Catherine explains that she found all sorts of benefits once she focused on her niche. When she did so, Catherine felt more empowered than before to grow her business. It gave her permission to say no to the wrong clients, something that gave her a necessary boost of confidence.  Remember, it’s impossible to be an expert on everything. If you’re constantly working with clients where you don’t know enough to help them, your confidence and theirs will suffer. Narrowing your focus will present you as an expert and let you work within your strengths.  Furthermore, since you won’t be spending all your time trying to become an expert in everything, you’ll leave yourself with more energy to take care of other responsibilities. What fears are holding you back from starting your business? How are you going to work past these? Leave a comment on the episode page!   In This Episode What led Catherine to become a nutrition entrepreneur [4:10] Why difficulties and fears are an individual matter of perspective [14:20] How to overcome your doubts and begin to take action [19:55] The benefits that come from choosing a niche [25:00] The difference between choosing to not share something and just being too nervous [36:30] How and why to confidently share an unpopular opinion [41:00] Advice for overcoming what’s standing between you and starting your business [53:50]   Quotes “I still want to work. I love being an RD. I love helping people, but I don’t want to fail to care for my other responsibilities that I've brought into this world now.” [9:22] “All these other dietitians are awesome and doing great. But why can’t you have a little piece of that pie?” [21:50] “In our culture, we’re very polarized. There needs to be just some hearing of other opinions and some open-mindedness involved.” [45:08] “Give yourself permission to not to be like everyone else and to follow a cookie-cutter plan…. Go at your pace and do what’s best for you.” [55:21]   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 your FREE Profit Planning Workbook! Follow Catherine on Instagram 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’m willing to bet that at some point you’ve felt too exhausted to follow through on your goals. Right now, as I deal with being pregnant, I know this feeling all too well. But just because you have a lot going on that’s preventing you from showing up the way you want to, doesn’t mean that there’s nothing to be done about it. Today, I’m sharing what you can do when you find yourself stuck in one of these energetic ruts.   Showing Up When You Just Don’t Have the Energy I certainly don’t have the same energy I did before this pregnancy. I imagine that this won’t end after the baby comes. Whether it’s pregnancy or something else, you’ve likely felt something like this. As an entrepreneur, I have to keep showing up for my business and life no matter how I feel. I have four different things, or Ds, to share that can help when you’re feeling tired or exhausted.   Deleting or Delegating What You Don’t Need to Do The first thing to do is delete. By this I mean remove from your life those things that don’t need to be done. A lot of the things that overwhelm us are the things we choose to do. Many times, these are things are unnecessary. So think about your priorities and where you can really put your energy. If something takes your energy but doesn’t feel like an actual priority, then delete it from your to-do list. Sometimes there are things you would like to delete that still have to be done. This is where delegation comes in. Whether it’s chores around the house or a task within your business that doesn’t need your oversight, delegating it to someone else can help you focus your limited energy where it’s truly needed the most.   Make a Decision and Drop Your Resistance The next thing is deciding what is most crucial to be done. I find that making decisions like this can be extremely tough. Often, we waste a ton of time and energy just trying to make up our minds about how to do something. Instead, just making a plan and sticking to it is the way to actually make meaningful progress. In the end, we are more productive when our energy is focused on just a few things, or maybe even one thing. Finally, learn to drop the resistance you feel to circumstances beyond your control. I know we often want to do it all, but that’s a recipe for frustration. Resistance is usually mental and it shows up as wanting the current reality to be different. Yet, when we accept what can’t be changed and drop that resistance, the frustration and sadness at how we feel will disappear, freeing up more energy. What has helped you get through challenging times? Leave a comment on the episode page!   In This Episode Dealing with the uncertainties that come with a season of exhaustion [5:30] The difference between exhaustion and burnout [10:30] Deleting what you can remove from life that doesn’t need to be done [14:15] Delegating to free up your time and energy [23:10] Deciding what is the most important thing for you to do [34:00 Dropping the resistance to what’s outside your control [44:30]   Quotes “Sometimes we’re in seasons that we don’t have an end date for. Honestly, more often than not, we don’t have an end date for it.” [6:30] “Take the things out of your schedule and your life, at least temporarily, that don’t have to be done to really conserve your energy for the things that do.” [23:00] “If you’re not in a season like I’m in right now, you're probably going to be in one at some point. You don’t want to wait until you’re exhausted and don’t have the energy to do what needs to be done to then start hiring a team.” [29:37] “The more that we can just accept our circumstances the way that they are, the less energy we’re going to waste trying to fight them.” [52:49] “If you can run your business when your energy is depleted, just imagine the kind of success you can have when your energy comes back to a higher level.” [58:45]   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 your FREE Profit Planning Workbook! The One Thing by Gary Keller and Jay Papasan Essentialism by Greg McKeown 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 108: 7 Questions to Ask Yourself if You’re Experiencing Burnout Episode 125: What to Do When You’re Feeling Overwhelmed

If you’re not getting your period, it’s easy to think that it’s not a big problem. However, a missing period is likely a sign that you’re doing things that are not serving you and potentially keeping you from living the life you want. This is particularly the case with hypothalamic amenorrhea (HA). Today’s guest shares her perspective on why this is the case for many women and what they can do about it. Whether or not you have HA, if you’re a woman with goals and the way you eat and exercise impacts those, this episode is a must-listen!   About Dani Sheriff Dani Sheriff is a period recovery coach for women with hypothalamic amenorrhea, a Fertility Awareness Certified Practitioner, and is studying to be a Functional Nutrition Counselor. She’s the host of The Hypothalamic Amenorrhea Podcast and the creator of The HA Society, a community for women who want to get their period back and then optimize it. Her mission is to free up mental space for those stuck in the diet-hard mindset so that they can do their life's greatest work. Dani is Australian-born but lives in Austin Texas with her husband Jake, baby girl Zara, and German Shepherd Jasmine.   What Can Interrupt Your Cycle and Why it Matters Although you can survive without a menstrual cycle, it is still very important for your health. Dani explains how your cycle can be interrupted by HA, especially given stress from societal pressures. The ironic truth is that, by working out and dieting too hard to fit a certain image, you can be doing real harm to your health. Dani describes that, while training as an athlete, this began affecting her. Although she was told by some health experts that this was not a big deal, she began to see just how it was impacting her wellbeing. That’s when Dani decided to learn more about HA and devote herself to helping women like her overcome it.   The Importance of a Well-Integrated Life Dani goes on to talk about how not striving for “perfection” can actually help you achieve your goals in the end. By trying to make the perfect meal or hit every workout goal, you’re missing the point. Instead, simply using what you know about health and nutrition to best serve your needs at the moment will lead to more sustainable results without added stress. When there’s only so much stress that we can handle, it’s crucial not to put more on your plate than necessary. If you focus too much on what doesn’t really matter, you’ll overload yourself and your health will suffer. By focusing on what’s best for your mental health as well as your physical welfare, your overall wellbeing will surely improve. Would you describe yourself as a perfectionist? How has that impacted your health? Leave a comment on the episode page!   In This Episode What hypothalamic amenorrhea is and how it affects women [6:10] How Dani found her passion in helping people with hypothalamic amenorrhea [10:00] Why it matters when your period is missing [17:55] Why over-exercise and diet can lead to health issues [21:20] The benefits of a well-balanced and integrated life [34:50] How Dani helps women get their periods back through connection and validation [45:45]   Quotes “It’s not that we don’t need our menstrual cycle to survive, but we do need it to thrive. They are different things.” [8:28] “There are opportunities waiting that women are not taking up because they’re too focused on eating as little as possible and getting as many workouts as they possibly can… It’s a rabbit hole we go down and they’re not looking up from it and asking where else they can add value to the world.” [20:58] “Health and wellness was never meant to be the goal of our life. It was meant to be something that allows us to pursue the goals of our life.” [23:32] “You are one hundred percent capable of living so much bigger than you are right now and playing so much of a bigger game. What is it in your life that’s stealing your focus?” [55:07]   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 Get your FREE Profit Planning Workbook! Find Dani Sheriff online Follow Dani on Instagram |  Facebook The Hypothalamic Amenorrhea 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   Related Episodes Episode 20: Healing From Amenorrhea with Kelly Pourciau

Long-time listeners of this show know the importance I see in the intersection of food, health, and faith. The fact of the matter is a lot of people of faith struggle with food choices and stress. I hope today’s conversation will inspire you to get to a place where stress is no longer causing health issues by relying on God’s guidance.   About Bob Gassman, RDN Bob Gassman is a Registered Dietitian/Nutritionist, minister, and author. He integrates his diverse background with a passion to connect people directly to God. Bob also is the Founder and President of The God Place, Inc., a non-profit ministry. Bob and his wife Kim have been married for more than 40 years and live in Tucson, Arizona.   The Link Between Nutrition and Faith In this episode, Bob and I discuss how nutrition and spirituality go hand in hand when approaching how we recover from stress. When people focus exclusively on their diet, they leave out an important element.  Faith provides a source of guidance outside of ourselves. With it, we can make progress without needing to have all the answers. We just need to remain confident that God will guide us to where we need to be on our journeys to health and wellbeing. So when you feel stress, Bob wants you to see it as a signal to look for answers with God.   Using God’s Foods to Build Resistance to Stress Bob explains how using whole foods, that were designed by God to fuel the body, to make it more resistant to stress. Understanding how this food is God’s gift gives us an appreciation for just how involved in our lives He is. Bob has seen how acknowledging this will better allow us to recognize the connection between faith and health. We agree that, overall, the best steps to take involve self-reflection. If people can examine their lives with God’s guidance and without shame, they can start making healthy and spiritually informed choices. When this is done without guilt and negativity, it becomes very empowering. Where do you see your faith and health intersect? Leave a comment on the episode page!   In This Episode How Bob became both a dietitian and a minister focusing on stress [4:20] What stress means in a biblical sense [13:30] How God connects with us through the food we eat [17:55] Why we compartmentalize the different aspects of spirituality and health [27:10] Connecting your faith with a desire for healthy living [39:00]   Quotes “I think that the spirit of God is the nutritionist within the believer.” [10:30] “Stress is an alarm, a signal, to run to God.” [15:51] “Eating the foods that God provided is a form of worship.” [40:44]   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 Get your FREE Profit Planning Workbook! Find Bob Gassman, RDN online Follow Bob on Facebook The God Place by Bob Gassman 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

It’s likely that you have nutritional deficiencies even if you’re very intentional and informed about your diet. This is especially the case for expecting mothers. Today’s guest is here to explain some lesser-known, but very important, considerations about prenatal nutrition.   About Julie Sawaya Julie Sawaya is a co-founder of Needed along with Ryan Woodbury, a perinatal nutrition company focused on optimal nourishment before, during, and after pregnancy. As fellow nutrition nerds and mamas-to-be, they were shocked to realize that they were super deficient in key prenatal nutrients. They dug into the research and realized they were far from alone.  Most prenatal vitamins are designed to meet the bare minimum needs, leaving mama deficient after giving so much to grow a healthy baby. So, Julia and Ryan started Needed to meet their needs and that of every woman before, during, and after pregnancy.   Locating Quality Prenatal Supplements Julie describes how she vets the many ingredients for her supplements. It has taken years of research and partnership with perinatal nutritionists. This has often meant going beyond existing research and guidelines to create a unique product.  Julie recommends looking for supplements that have nutrient forms that your body can best utilize. That often means ones with the most active form of the ingredient. To find these, Julie looks for forms of nutrients as they exist in nature to support the mechanisms by which the body processes them. If you find these in the dosages that best support your needs (which are pretty high for prenatal women), you’ll know you have a good supplement.   Taking Care of Yourself to Support Your Pregnancy Beyond supplementation, Julie sees her mission as empowering women with information. There’s a lot on your mind as you prepare for and go through pregnancy. The more you know, the better you’ll be able to contend with all that’s going on in your and your baby’s body. She also stresses the importance of self-care. Ultimately, prenatal vitamins are for your health as much as they are for the baby. That’s why taking vitamins, even before conception, will help ensure that you start out with the nutrient reserves you’ll both need from the beginning. Even after the pregnancy, you’ll want to keep taking those nutrients. Julie explains why continuing supplementation for a while after the baby is born will help rebuild much-needed stores of nutrients. How has nutrition played a role in your pregnancy journey?  Leave a comment on the episode page!   In This Episode What led Julie to form a prenatal supplement brand [5:00] How Julie determines the best formulations for her supplements [10:20] What to look for when searching for the best prenatal supplement for you [15:10] The important distinction between folic acid and methyl folate [22:15] Education and self-care as empowerment for expecting mothers [28:00] The importance of taking prenatals after pregnancy [32:15] How supplements for men can help support conception [43:30]   Quotes “It really doesn’t matter if you’re eating as balanced as you can; it’s just a function of our modern food system that food alone is not cutting it and that prenatal vitamins are designed to fill in the minimum gaps, not to set women up for optimal health.” [7:58] “Looking to nature, as well as to science, as well as to in-practice experience, is really important.” [25:35] “What you do during pregnancy doesn’t have to be your new normal but, it can be something to focus on.” [39:40]   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 your FREE Profit Planning Workbook! Find Julia Sawaya online Free guide on 75 of the leading prenatals Book your FREE 15-minute consultation 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 123: Why Your Healthy Diet May Not Help You Get Pregnant with Anna Bohnengel, RD

Time and time again, I hear nutrition entrepreneurs talk about how they feel overwhelmed. That’s why, for this episode, I’m sharing a clip from one of my coaching calls inside of the Nutrition Accelerator Program. When this topic comes up, I work to help reframe the feeling of overwhelm so that we can all take back the power we have and move forward with confidence.   What We Really Mean When We Say We’re Overwhelmed It’s important to really understand what we’re saying when we say that we’re overwhelmed. When you boil it down, we’re saying that we feel we can’t achieve our goals given the time we have. But the things that we believe we need to do are often the things we’ve chosen. I’ve found from addressing my own overwhelming situations that this simple switch in thinking goes a long way. I accept that there might be aspects of a task I won’t get done. Recognizing that I don’t have total control over everything is freeing. Anything that I accomplish is a win when I’m working towards the goals that I have chosen to set for myself.   Shifts to Make When You’re Overwhelmed When you are starting to feel a sense of overwhelm, I want you to do the following. Start by asking yourself what you can still be proud of even if you don’t reach all your goals. This will help you relax some of your expectations and accept that whatever you do, it will still be enough. Furthermore, don’t fall into the trap of setting unnecessary deadlines. Assess when tasks actually need to get done so you’re not creating unneeded pressure. Comparisons also lead to overwhelm. Everyone’s progress is different. You’re not falling behind just because someone is ahead of you. These mindset shifts center on not getting too far ahead of yourself. Focus on the task at hand. Take a step forward and see what happens. You can, and should, always reassess as you go, but you don’t need a complete picture from the start. This avoids the trap of trying to figure it all out before you’re ready to begin. How can you reframe your feelings about an overwhelming situation you’re in? Leave a comment on the episode page!   In This Episode Shifting your mindset to recognize your accomplishments in an overwhelming situation [5:50] Questions to ask yourself when you feel overwhelmed [12:00] Integrity as the key to balancing the different pressures in your life [19:45]   Quotes “When we say that we feel overwhelmed, what we’re really saying is that we don’t believe we can do what we need to do in the time that we have.” [6:34] “If you’re feeling overwhelmed, ask yourself what exactly you are overwhelmed about. You could actually be creating overwhelm that doesn’t need to be there.” [13:32] “You didn’t get into entrepreneurship to be told what to do. You go into it for freedom, to be creative, to do the work you want to do. You have to learn to make your own decisions to do that successfully.” [19:28]   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 Get on the Nutrition Accelerator Program 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 would bet that everyone has gone through unusual emotional and mental challenges these past couple of years. This can certainly impact all aspects of your health. Today’s guest explains how to overcome stress so that you can start to feel your best.   About Ashley Lilburn When Ashley’s daughter was young, she was chronically ill. By age five she was becoming antibiotic-resistant. Ashley was scared, tired, and felt like she had tried everything the doctors asked of her. She began a deep dive into what she could do to help her daughter. After researching, she made some pretty serious dietary changes for her family. Her daughter has not needed medical intervention for illness since. That was three years ago. Ashley was totally mesmerized. Can things we have control over really have THAT big of an impact on our health?! Yes, yes they can! Ashley wanted to share with others, so she enrolled in graduate school at UNTHSC and received a Master’s in Lifestyle Health Sciences. (She has a Bachelor's in Psychology from TCU.) Now, she gets to help individuals create and execute strategies to meet their health and wellness goals! She LOVES what she does; her clients, and witnessing people’s journey to better health. It’s one of the great joys of her life.   The Many Health Implications of Stress Throughout this chat, Ashley explains just what stress is and how it impacts your health. Everyone experiences stress differently, but there will almost always be physiological impacts. This shows up as a wide range of illnesses. Furthermore, people have also been experiencing stress differently since it has been so chronic over the past two years. When stress is unrelenting, its effects on the body can be profound.  When someone’s levels of stress spillover, there will be physical impacts. Ashley describes how she’s seen this show up in numerous ways, such as food allergies, skin sensitivities, mast cell activation, and even heart issues.   Reclaiming Your Health by Addressing Overwhelm Ashely feels that the key to rebuilding resilience relies on understanding the connectedness of all your systems. Long-lasting healing won’t occur if you are treating the body but ignoring the brain and emotions. In addition to medicine and supplements when needed, Ashley wants us to make needed lifestyle changes. Often, by creating new patterns in our minds so our bodies can learn to downregulate. Then, you’ll be better able to manage stressors and their effects when they occur. A key part of this is realizing that you have choices about how you prioritize your time. We often get trapped into thinking that we’re too busy for basic self-care. Ashley wants us to, without judgment, reprioritize our wellbeing for long-lasting health. Have you noticed new forms of stress impacting your health these past couple of years? Leave a comment on the episode page!   In This Episode What inspired Ashely to help others on their health journeys [4:00] What stress actually is when it impacts your health [8:30] How the pandemic has impacted everyone’s stress levels [11:15] The physical ramifications of chronic stress [21:15] Making choices in order to regain control of your time ad reduce overwhelm [30:10] Why mindfulness is at the foundation of stress-management [41:45]   Quotes “If you add the base-layer of constant stress and constant fear to a whole population, the baseline of stress just on a physiological level from cortisol changes. That shows up presenting in all kinds of physical illnesses.” [10:20] “What we want to be seeing is stress-resilience. We’re all going to experience stress. It’s that when we experience stress and we can’t come back to a homeostasis point, that’s how you know there’s an imbalance.” [22:20] “We start with mindfulness because, without awareness, there’s no change.” [41:58]   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 your FREE Profit Planning Workbook! Find Ashely Lilburn online Follow Ashley on Instagram Book a Virtual Acute Health Consultation with Ashley Atomic Habits by James Clear 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’ve been thinking a lot about fertility in the past few years. Now that I’m pregnant, it’s even more on my mind. There was a lot I did in advance to help my body prepare for this experience. Diet is a large part of this. Yet, as my guest explains in this episode, there’s a lot more involved than just what you eat.   About Anna Bohnengel, RD After earning her MS in Nutrition Science & Policy at Tufts University, Anna trained in clinical research and medical nutrition therapy at the National Institutes of Health Clinical Center. She kissed the east coast goodbye and moved to Portland, Oregon to accept a position at OHSU to develop and manage wellness programs for researchers, healthcare providers, and educators of the academic medical center. Anna’s passion for prenatal health was born with the opportunity to develop a curriculum for the Pregnancy Exercise and Nutrition program.  In 2015 she started her first private practice, helping women to feel their best through good food. Since then, Anna has taken the dive even deeper into women's functional medicine, and what it takes to be a healthy mom growing a healthy family. The preconception period is a uniquely powerful time when women have the most influence over health and wellbeing for generations to come. So, this is where Anna focuses on helping women achieve optimal health now, as a prerequisite to a healthy pregnancy, a manageable postpartum, and having the energy to enjoy motherhood. Anna’s life work is teaching women how to nourish themselves to truly feel good - so they can grow the family of their dreams with energy, confidence, and joy.   Getting What Your Body Needs Without Losing Your Head I know a lot of women who consider themselves to be healthy eaters. Yet, they struggle to get pregnant. Anna explains that this is due to several factors. One is that many women simply aren’t eating enough. In order to create a whole new person, your body needs to know that it has enough nutrients for the job. However, Anna emphasizes that you shouldn’t stress yourself out over being perfect about what and how much you eat. Struggling to get pregnant is stressful. Don’t add another stressor by obsessing over getting the perfect diet. Anna describes finding a sweet spot between getting the right nutrients without psyching yourself out.   When to Start Preparing Your Body for Pregnancy There’s also a large role that prenatal supplements can play. Anna says that, ideally, women would start preparing for pregnancy a full year in advance. Six months is pretty good too, but it should really be no less than ninety days. It takes your body some time to get your GI health to the place where it can absorb the right nutrients and get your nutrient needs stabilized. A full year gives you enough time to fix any deficiencies long before the egg is forming. It also gives you time to balance macronutrients and evaluate your partner’s fertility.  What you shouldn’t do is to accept a diagnosis of infertility as final. There is so much you can do to increase your chances and it’s never too early to start. What early steps can you take to prepare for pregnancy? Leave a comment on the episode page!   In This Episode How Anna became a nutritionist specializing in fertility [5:00] Steps you can take well in advance to prepare for pregnancy [8:00] Why simply getting enough food is essential to fertility [14:50] Considerations for using supplementation to support fertility [21:00] How early you should be starting a prenatal diet [37:40] Why second pregnancies can be harder to conceive [41:35] First steps to take to improve fertility [44:00]   Quotes “If you can treat your body really well in the pre-conception period, that has multi-generational benefits.” [7:05] “I don’t think that nutrition fixes all fertility issues. But the research is very clear that nutrition can have a huge impact.” [15:17] “Just because you’re not pregnant one month doesn’t mean that you’re not ever going to get pregnant in subsequent months. ‘Infertility’ makes it sound like it’s a life-long diagnosis which it isn’t. There’s so much you can do to improve fertility.” [43:38]   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 your FREE Profit Planning Workbook! Find Anna Bohnengel, RD online Follow Anna on Facebook | Instagram | Twitter | YouTube 3-Step Prenatal Checklist Real Food For Pregnancy by Lily Nichols Perfect Health Diet by Paul Jaminet and Shou-Ching Jaminet Smartypants Vitamins Seeking Health Prenatal Vitamin Powder FullWell Prenatal Multivitamin The Fifth Vital Sign by Lisa Hendrickson-Jack The Fertility Diet 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 46: All About Fertility Awareness with Lisa Hendrickson-Jack