Fitness and Nutrition Without the Overwhelm with Kristin Avagliano

Ever feel like life is moving so fast you barely notice your own needs? You're showing up for everyone else, checking boxes, and doing what's expected… but somewhere along the way, you stopped showing up for yourself. It's not because you don't care. It's because life is loud. Responsibilities pile up. And our culture rewards being busy and self-sacrificing, especially for women, caregivers, and anyone who's used to holding everything together. In this solo episode, I share a simple, sustainable 3-pillar method to take back your power and finally make your health and yourself a priority – without overwhelm, guilt, or an overly rigid routine.I You'll learn: A clear way to recognize when you're living on autopilot How to respect your energy instead of pushing through Nourishing practices that support your mind and body Simple ways to regulate your nervous system and restore balance A grounded method to help you consistently show up for yourself This framework will empower you to support your health, honor your needs, and reconnect with what makes you feel alive.   Supportive Resource: Stop Burnout and Reclaim Your Joy Calm Your Nervous System and Find Inner Peace Walk Your Way to Energy, Clarity, and Calm The Food-Mood Bundle ($15 special offer!!) Elise's go-to matcha (code ELISEMUSELES for a discount)   Learn More about Elise Museles: Rise & Shine Coaching Program (50% discount for podcast listeners) Food Story: Rewrite the Way You Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

Have you ever moved through your day on autopilot – checking boxes, getting things done, but barely feeling present? Spending too much time in your head can leave you feeling stuck, disconnected, and out of sync with what brings you joy. Dr. Caitlin Hoops is a physician and hula-hoop artist who believes that flow state is the gateway to presence, focus, and calm. She first experienced being in flow while hula hooping, and it completely changed every aspect of her life. Now she teaches others how to access that same energy in their everyday lives so they can get out of their heads, reconnect with their bodies, and feel fully alive.   In this episode, you'll learn: What flow state really feels like in your body How being in flow positively impacts your stress hormones and wellbeing Why multitasking pulls you out of presence – and what to do instead Simple practices to become clearer, calmer, and more aligned How to reconnect with joy (and play) and invite more of it into your life   You'll feel inspired to find your flow state, shift out of autopilot, and follow your true joy – hula hoop optional! Resources Mentioned: Astral Hoops Hoopologie   Learn More about Dr. Caitlin Hoops: Instagram: https://www.instagram.com/dr.caitlinhoops/ Facebook: https://www.instagram.com/dr.caitlinhoops/   Learn More about Elise Museles: Get the Food-Mood Bundle Special Podcast Listener Offer Food Story: Rewrite the Way You Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

What if anxiety isn't something to fight or fix, but a guide – a signal from your mind and body that something needs your attention? Elizabeth April, also known as EA, is an intuitive psychic, clairvoyant, and best-selling author who has experienced chronic anxiety herself. She offers a fresh approach to understanding anxiety – not as something to suppress, but as a messenger and energetic alert system. Through her work, Elizabeth empowers people to understand their inner experiences, connect with their intuition, and transform anxiety into a source of insight and personal growth. As Elizabeth says: When you feel it, you heal it. In this episode, you'll learn: The undeniable connection between food and mental health An approach to decode the messages anxiety is sending and get to the root cause The major difference between stress and anxiety  The ways past, present, and future anxieties show up Why decluttering can reduce overstimulation and create mental clarity How to take back your power and create the life you want   This conversation invites you to notice how anxiety can guide you to thrive in a high-stress world. Resources Mentioned: Pre-order Elizabeth's New Book: Your Anxiety is Giving Me Anxiety Book: You're Not Dying, You're Just Waking Up   Learn More about Elizabeth April: Website: elizabethapril.com Instagram:@elizabeth.april Facebook: @PsychicElizabethApril TikTok: @elizabethapri1 Spotify: Expand with Elizabeth April LinkedIn: Elizabeth April YouTube: @ElizabethApril      Learn More about Elise Museles:   Get the Food-Mood Bundle Special Podcast Listener Offer Food Story: Rewrite the Way You, Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

Fitness and nutrition advice can feel overwhelming and stressful. How much protein do you actually need? Are fasted workouts a good idea? Do weighted vests really make a difference? It can be hard to know what's hype and what actually works. Kristin Avagliano, sports nutritionist, personal trainer, and founder of Create My Weight, helps people cut through the confusion so they can find practical, sustainable ways to move and eat. We discuss the mindset shifts that make exercise sustainable (and fun), how stress affects workouts and nutrition, why cardio is just as important as strength training, and actionable tips for balancing movement and eating in a way that feels good. In this episode, you'll learn: Mindset shifts that make exercise and nutrition sustainable How stress impacts workouts and eating habits Which foods best support workouts The truth about weighted vests, protein, fasted workouts, and other trends How NEAT (non-exercise movement like walking) boosts results Easy ways to integrate movement and cooking into daily life   If you've ever felt confused by trends, rules, or "shoulds," tune in for a fresh perspective and practical takeaways on making fitness and nutrition work for you.   Resources Mentioned: Bret Contreras   Learn More about Kristin Avagliano: Website: createmyweight.com Instagram: @createmyweight Podcast: The Self-Invested Woman Learn More about Elise Museles: Work 1:1 with Elise (get 30% off with code FOODSTORY) Food Story: Rewrite the Way You, Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

Most of us have felt pressure – whether from culture, family, or the media – telling us how to look, act, or live. These influences shape our confidence, guide our choices, and affect our sense of self. Kaila Yu has experienced this firsthand. As an author, advocate, and former model, she has spent her career navigating identity, beauty standards, and media representation. She shares how these forces affected her self-worth and body image and the path she took to reclaim confidence, self-love, and her sense of self. Drawing from her memoir, Fetishized: A Reckoning with Yellow Fever, Feminism, and Beauty, Kaila reflects on the stereotypes she faced, the lessons from her cultural upbringing, and how she ultimately embraced self-acceptance. In this episode, you'll learn: How cultural and media expectations shape identity and self-worth The impact of harmful stereotypes, including the "Asian fetish" Navigating beauty standards in media and the entertainment industry An exercise to rewrite your inner narrative Real-life tips to reclaim confidence and self-love Whether you're reflecting on your own experiences or curious about navigating expectations, this conversation is full of honesty, insight, and inspiration. Resources Mentioned: Fetishized: A Reckoning with Yellow Fever, Feminism, and Beauty IFS Therapy Love Yourself Like Your Life Depends on It Learn More about Kaila Yu: Website: kailayu.com Instagram: @kailayu YouTube: Kaila YuFacebook: Kaila Yu TikTok: @kaila.yu LinkedIn: Kaila Yu   Learn More about Elise Museles: Food Story: Rewrite the Way You Eat, Think, and Live The Food-Mood Bundle (use code GOODMOOD50 for 50% off!) Website: elisemuseles.com

Trauma affects so many of us – often in ways we don't even realize. From fear, pain, and overwhelm to patterns passed down through generations, it shapes our health, emotions, and relationships. Dr. Aimie Apigian, physician, researcher, and leading voice on the biology of trauma, offers a fresh, science-backed approach to understanding how trauma lives in the body. As the author of the groundbreaking book The Biology of Trauma, she explains trauma at a cellular level and shares practical tools to regain safety, calm, and balance. She also explores why healing doesn't always start with revisiting the past, how to regulate your nervous system, and ways small, intentional practices can support genuine recovery.   In this episode, you'll learn: How trauma can show up in your body and influence daily life The five universal stages of a trauma response and why they matter How to recognize if your body is stuck in survival mode Ways to distinguish stress from trauma Simple strategies to create safety and calm in your body Discover a new perspective on the biology of trauma and the reassurance that whole-body healing is possible.   Resources Mentioned: The Biology of Trauma: How the Body Holds Fear, Pain, and Overwhelm, and How to Heal It Well Beyond 40: Trauma Response with Aimie Apigian   Learn More about Dr. Aimie Apigian: Website: biologyoftrauma.comLinkedIn: @dr-aimie-apigian Instagram: @draimie Facebook: @draimie YouTube: @DrAimieApigian   Learn More about Elise Museles: Food Story: Rewrite the Way You Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

Do you know where your food really comes from? It's easy to forget that behind every ingredient are the people, the land, and the stories that bring it to our plates. Tara Vander Dussen is a fifth-generation dairy farmer and environmental scientist who brings passion, expertise, and a fresh perspective to the table. She believes that understanding the journey of our food — from seed to plate — helps us make choices with confidence and clarity. Through her work on the award-winning Discover Ag podcast and new TV series, Discover Ag TV, Tara demystifies modern farming, shines a light on the people and land behind our food, and makes agriculture approachable, engaging, and surprisingly fun. In this episode, you'll learn: How to feel truly connected to your food Why understanding the journey from seed to plate is essential How to separate fact from fear in wellness and food trends Insider perspective on modern farming and how it impacts your food Practical ways to create confidence around your food choices You'll feel empowered to make informed decisions about what's on your plate – cut through the noise of conflicting advice and fear-mongering – and trust the people who grow your food.   Resources Mentioned: Discover Ag Episode 223: Discover Wild Caught vs Farm Raised Salmon, SNAP Bans Soda & The Great American Farmers MarketDEAR DISCOS: Glyphosate - Miracle or Menace? Dr. Stephanie Seneff & Glyphosate's Effects on Human Health DEAR DISCOS: Glyphosate - Miracle or Menace? Kevin Folta Sets The Record Straight w/ The Strengths and Limitations of Glyphosate DEAR DISCOS: Glyphosate - Miracle or Menace? OUR THOUGHTS after interviewing experts w/ opposing opinions Kait Thornton on Instagram | @applegirlkaitAmber Bristow on Instagram | @cranberrychats Learn More about Tara Vander Dussen: Website: https://taravanderdussen.com/ Instagram: https://www.instagram.com/taravanderdussen/ Discover Ag: https://discoverag.com/ Discover Ag Podcast: https://discoverag.com/podcast Discover Ag TV series: https://discoverag.com/tv-series Discover Ag on YouTube: https://www.youtube.com/@Discoveragpodcast Discover Ag on Instagram: https://www.instagram.com/discoveragpodcast/   Learn More about Elise Museles: The Food-Mood Bundle (code GOODMOOD50 for half off!) Food Story: Rewrite the Way You, Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

What if the most powerful thing you could do right now is slow down? In a culture that glorifies hustle, constant connection, and doing more, slowing down can feel like a radical act. Yet it's often exactly what we need to gain clarity, reconnect with ourselves, and make choices that truly align – not just about work, but in how we take care of our whole selves. Cory Allen is an author, meditation teacher, and podcast host who reaches millions every day with his fresh perspective on what it means to feel clear and calm. He believes it's not about pushing harder, but about creating more space. We explore why hustle culture is so deeply ingrained, what true clarity feels like, and how slowing down allows us to tune into what matters most. In this episode, you'll learn: Why our culture makes us feel incomplete and always "behind" How slowing down actually makes you more effective and helps you thrive What it really means to cultivate inner stillness while staying engaged with life How tuning into what matters leads to deeper connection and happiness Why clarity doesn't happen all at once and how to create space for it If you're ready to step off the hamster wheel and find a clearer, calmer way forward, this conversation will give you permission – and practical inspiration – to live intentionally and with purpose.   Learn More about Cory Allen:The Clarity ProtocolWebsite: cory-allen.comInstagram: @heycoryallen Now Is the Way Brave New You   Learn More about Elise Museles:  Food Story: Rewrite the Way You, Eat, Think, and Live Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

What if your pain has a deeper message – and you could learn how to listen, respond, and even heal? Pain isn't just physical. It's emotional, mental, and often tied to the deeper stories we carry in our bodies. But those stories aren't fixed, and we have the power to transform them. Vinny Crispino, founder of Pain Academy and expert in pain science, knows this firsthand. After a life-changing injury, he moved from resisting his body's signals to understanding and working with his nervous system. Now, he helps others improve their relationship with pain through compassion, movement, mindset, and nourishing choices – including food. In this episode, you'll learn: Why pain can lead to self-sabotage and disconnection How mindset shapes our experience of pain, and why it's not your fault but your responsibility What turns an acute injury into chronic pain (and how to stop that cycle) Simple, supportive steps to help your body begin healing The connection between food and pain and how certain choices can soothe rather than inflame How to build a loving, bidirectional relationship with your body You'll feel inspired to challenge your story about chronic pain, start using anti-inflammatory foods to nourish your body, and find healing through compassion and self-love. Resources Mentioned: Pain Academy Trial: https://painacademy.net/ Pain Academy on Instagram: https://www.instagram.com/painacademy/   Learn More about Vinny Crispino: LinkedIn: https://www.linkedin.com/in/vinny-crispino-b6795ba0/   Instagram: https://www.instagram.com/vin.crispino/   Learn More about Elise Museles: Food Story: Rewrite the Way You, Eat, Think, and Live1:1 Rise & Shine Program with Elise (discount for podcast listeners) Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles

What if the food you're most attached to is actually keeping you from feeling your best? It's a tricky place to be when you love something that may no longer be serving your body or your health. For Chef Bai, that food was dairy. But breaking up with it wasn't just about cutting out one ingredient – it was about listening to her body, reclaiming her health, and rediscovering joy in the kitchen. A classically trained French chef and best-selling author, Chef Bai combines culinary creativity with a passion for nourishment, proving that healthy, healing food can still be rich in flavor and deeply satisfying. She is also a powerful advocate for people with chronic health issues, as well as a voice for animal welfare and the environment.  In this episode, you'll learn: Common myths and misconceptions about dairy and its impact on the body The emotional journey of letting go of comfort foods and familiar habits How to navigate the five stages of grief when breaking up with a beloved food Tips for crafting nourishing, dairy-free meals without sacrificing flavor Why listening to your body with compassion is key to healing, joy, and self-trust You'll feel inspired to get honest about how certain foods are affecting you, recognize what might be holding you back, and take meaningful steps toward feeling your best – with compassion, not restriction. Learn More about Chef Bai: Breaking Up with Dairy: 100 Indulgent Plant-based Recipes for Cheese (and Butter, Cream, and Milk) Lovers Everywhere Website: www.chefbai.kitchen Substack: @chefbai Instagram: @chef_baiFacebook: @chefbai YouTube: @ChefBai TikTok: @chef_baiPinterest: @chef_bai Learn More about Elise Museles: Food Story: Rewrite the Way You, Eat, Think, and LiveWork with Elise: Rise & Shine 1:1 Program Website: elisemuseles.com Instagram: @elisemuseles Facebook: @elisemuseles