#104 - Women's Health with Dr. Carla DiGirolamo: Underfueling, The Importance Of Strength Training and PCOS

In this episode, Dr. Carla DiGirolamo, a double board-certified obstetrician-gynecologist and reproductive endocrinologist, joins the conversation to discuss the intersection of fitness, performance, and hormone health. She delves into the science of optimizing health for high-performing individuals, shedding light on hormone therapy, recovery strategies, and how women can train in sync with their physiology. Don't miss this insightful discussion packed with expert knowledge and practical takeaways. What You'll Learn:   Hormone Health & Performance – Dr. DiGirolamo explains how hormones impact athletic performance and overall well-being. Training & Recovery – Insights on optimizing fitness routines and recovery strategies based on hormonal fluctuations. Menopause & Longevity – Discussion on hormone therapy, its benefits, and misconceptions surrounding menopause. Women’s Physiology in Fitness – How women can align their training with their natural cycles for better results. Science-Backed Strategies – Practical approaches to maintaining vitality, strength, and health at every stage of life. ▼ ▽BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-103-womens-health-with-dr-carla-digirolamo-underfueling-the-importance-of-strength-training-and-pcos  ▼ ▽ Are you interested in the 6-week Continuous Glucose Monitoring Program with the Healthy Steps Nutrition Dietitian Team?  Book A Discovery Call To Get Started: https://tinyurl.com/hsndiscoverycall Find A Healthy Steps Nutrition Coach Near You: https://hireanutritioncoach.com/

In this episode, Nicole Aucoin sits down with Dr. Shveta Raju, a primary care physician with a deep passion for integrating lifestyle changes into medicine. Dr. Raju shares her journey from a traditional medical background to pioneering a preventative care model through GC Healthy Living. She discusses the critical gaps in medical education regarding nutrition and fitness, the power of CrossFit and strength training, and the role of coaching in sustainable health transformations. Tune in to explore how lifestyle interventions can prevent and reverse chronic diseases, the truth about medications like Ozempic, and how Dr. Raju and her team are empowering patients to take control of their health. What You'll Learn: Dr. Shveta Raju’s journey from traditional medicine to lifestyle-focused primary care. The critical role of CrossFit and strength training in long-term health. Addressing the gaps in medical education on nutrition and fitness. How GC Healthy Living integrates coaching to support patient wellness. Insights on the proper use of medications like Ozempic and their limitations. The significance of accountability and coaching for sustainable health changes. Challenges and opportunities in merging medical care with lifestyle interventions. Practical advice for patients on improving doctor-patient conversations about lifestyle. Empowering patients to proactively prevent chronic diseases through fitness and nutrition.   LINKS: ▼ ▽BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-103-how-dr-shveta-raju-is-changing-the-landscape-of-healthcare-focusing-on-lifestyle-interventions-at-gc-healthy-living  ▼ ▽ Are you interested in the 6-week Continuous Glucose Monitoring Program with the Healthy Steps Nutrition Dietitian Team?  Book A Discovery Call To Get Started: https://tinyurl.com/hsndiscoverycall Find A Healthy Steps Nutrition Coach Near You: https://hireanutritioncoach.com/

  In this episode of Nutrition Made Simple, Meg Baker, a former nurse with 40 years of experience, shares her inspiring shift from hospital-based sick care to a focus on preventive health. She reveals how continuous glucose monitoring (CGM) transformed her understanding of blood sugar control, even while living a seemingly healthy lifestyle. Meg discusses how monitoring glucose levels has empowered her to take proactive steps toward preventing chronic diseases like diabetes. Now working as a nutrition coach at Ironclad CrossFit, Meg supports her clients in making sustainable lifestyle changes, emphasizing the importance of personalized nutrition and real-time health monitoring.  What You'll Learn: Meg's transition from a 40-year nursing career to preventive health The role of continuous glucose monitoring (CGM) in identifying glucose spikes The importance of controlling blood sugar to prevent chronic diseases like diabetes Personal health challenges Meg faced despite following a healthy lifestyle Limitations of traditional healthcare in addressing preventive measures Meg's experience as a nutrition coach at Ironclad CrossFit The role of functional medicine in personalized, proactive health care How CGM and nutrition coaching can empower individuals to make sustainable lifestyle changes   LINKS: ▼ ▽BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-102-what-a-nurse-learned-from-the-hsn-6-week-continuous-glucose-monitoring-experiment-feedback-from-her-doctor-on-her-impact-to-prevent-chronic-disease ▼ ▽ Are you interested in the 6-week Continuous Glucose Monitoring Program with the Healthy Steps Nutrition Dietitian Team?  Book A Discovery Call To Get Started: https://tinyurl.com/hsndiscoverycall Find A Healthy Steps Nutrition Coach Near You: https://hireanutritioncoach.com/ Connect with Meg: https://www.instagram.com/meggbaker/ Connect With Ironclad CrossFit: https://www.ironcladcrossfit.com/  

In this episode of the Nutrition Made Simple podcast, host Nicole is joined by Amanda Haar to explore the controversial topic of financial influence on global nutritional guidelines. They discuss how food and pharmaceutical giants like Pepsi, Coke, and Nestlé exert substantial control over these policies, as highlighted by the Noakes Foundation. The conversation focuses on the alarming fact that 95% of the experts who contributed to the 2020 food guidelines had financial ties to such companies, raising serious ethical concerns. The episode also examines the case of dietitian Richard Mates, whose research is backed by major food corporations, and the implications of biased studies on public health. Nicole and Amanda stress the importance of transparency and the need for independent, unbiased research to protect consumers from misleading information. They also touch on the influence of ultra-processed foods, ethical sponsorship in the fitness world, particularly in CrossFit, and provide practical advice for listeners on making informed, healthier choices. This insightful discussion aims to promote awareness and advocate for ethical practices in the nutrition industry. What You'll Learn: Influence of food and pharmaceutical companies on nutritional guidelines Noakes Foundation's revelation on financial ties Ethical concerns with dietitian Richard Mates' research Impact of misleading research on public health Role of ultra-processed foods in nutrition Ethical sponsorships in fitness, specifically CrossFit Importance of independent, unbiased research Practical advice for informed consumer choices LINKS: ▼ ▽ BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-101-corruption-in-the-big-food-industry-and-influence-on-nutrition-regulation  ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/   

In this episode of the Nutrition Made Simple podcast, Chris Williams, a California gym owner, shares his transformative journey toward better health and fitness. Battling weight issues and poor eating habits since adulthood, Chris discovered the power of fitness and nutrition at a CrossFit gym in 2013. He opens up about the challenges of prioritizing business success over personal health and how hiring a nutrition coach helped him regain balance. Chris highlights the significance of setting and reviewing goals every 90 days, simplifying nutrition, and cultivating discipline through morning routines. His story is a testament to the power of daily habits and the motivating force of family in pursuing a healthier lifestyle. What You'll Learn: Chris's journey to gym ownership Struggles with weight and unhealthy eating habits Discovering fitness and nutrition at CrossFit Importance of setting and reviewing goals every 90 days Hiring a nutrition coach for personal transformation Balancing business success with personal health Daily habits and morning routines for discipline Family-oriented motivation for a healthier lifestyle LINKS: ▼ ▽ BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-100-losing-your-way-finding-yourself-again-with-chris-williams  ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/   

In this episode of the 'Nutrition Made Simple' podcast, Amanda and Nicole dive into the critical topic of cortisol, an essential stress hormone. They explain how cortisol influences health and wellness goals, stressing the need to balance its levels for optimal well-being. The discussion covers cortisol's role in stress responses, its effects on chronic diseases, and why saliva tests are preferable to blood tests for accurate measurements. The hosts also share practical tips for managing and normalizing cortisol levels and underscore the importance of comprehensive hormone testing, such as the Dutch test, as part of their hormone health program. What You'll Learn: Understanding Cortisol Cortisol Patterns and Testing Impact of High Cortisol Levels Managing High Cortisol Low Cortisol Levels and Symptoms Improving Low Cortisol Levels Dutch Test and Hormone Health Program   LINKS: ▼ ▽ BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-99-cortisol-101-understanding-what-it-is-what-it-means-for-your-health-weight-loss-goals-dietitian-tips  ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/   

In this episode, Amanda Haar delves into the essential relationship between gut health and overall wellness. She highlights research showing that 80% of our immune system resides in the gut and explains the gut-brain connection via the vagus nerve, shedding light on how our diet influences mental health. Amanda offers practical tips for enhancing gut health, such as eating a variety of whole, unprocessed foods, and incorporating prebiotics and probiotics into your diet. She also advises on reducing gut inflammation by avoiding high-sugar and ultra-processed foods and emphasizes the benefits of a balanced diet rich in fiber, omega-3 fatty acids, and anti-inflammatory foods. Additionally, Amanda discusses breathing techniques that support digestion and nutrient absorption, making this episode a comprehensive guide to optimizing gut health for improved overall health and wellness. What You'll Learn: The critical connection between gut health and the immune system The impact of gut health on mental well-being The role of the gut-brain connection via the vagus nerve Tips for better digestion, including dietary suggestions The importance of balancing gut bacteria with prebiotics and probiotics Anti-inflammatory foods that promote gut health Foods to avoid to reduce gut inflammation   LINKS: ▼ ▽ BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-98-gut-health-101-what-you-need-to-know   ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/   

In this episode, Nicole Aucoin, interviews Ashley Martin, a long-time friend and nurse practitioner transitioning into preventative medicine. They discuss the importance of a holistic approach to health, including nutrition, stress management, and lifestyle changes. Ashley shares her experiences from working in the ER to starting a concierge medical practice focused on prevention and lifestyle interventions. Together, they emphasize the need for regular health assessments and the power of making informed, proactive health decisions. The episode introduces Med360, a concierge service aimed at helping clients in Florida take control of their health through personalized care and continuous support. What You’ll Learn:   Meet Ashley Martin: From ER Nurse to Preventative Medicine The Reality of Chronic Diseases in Healthcare Understanding and Managing Blood Sugar The Role of Lifestyle in Health Management Introducing Med360 Concierge Medicine The Jumpstart Package: A Baseline for Better Health Conclusion and Final Thoughts   LINKS: ▼ ▽ BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-97-from-sick-care-to-health-care-er-nurse-to-concierge-medicine    ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/       

In this episode, Nicole Aucoin welcomes Amanda Haar to discuss hormone health, focusing on menopause. They explore the challenges women face during perimenopause and menopause, including hormone fluctuations, sleep disturbances, stress, and lifestyle responsibilities. Amanda shares insights and strategies for managing these challenges through nutrition, emphasizing the importance of a holistic approach that includes optimizing protein intake, balancing carbohydrates, increasing fiber consumption, and prioritizing stress reduction techniques like yoga. They also touch on the impact of hormone replacement therapy on nutrition and weight loss efforts.  What You'll Learn: Hormone fluctuations during menopause affect sleep, stress levels, and energy. Nutrition plays a crucial role in managing symptoms of menopause, including weight fluctuations and hot flashes. Strategies for hormone-specific nutrition include optimizing protein intake, balancing carbohydrates, and increasing fiber consumption. Prioritizing stress reduction techniques such as yoga can support overall well-being during menopause. Hormone replacement therapy can impact nutrition and weight loss efforts, requiring tailored approaches. LINKS: BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-96-nutrition-health-weight-loss-tips-for-women-in-menopause  ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/ 

In this episode, join Nicole Aucoin as she engages in a conversation with Dr. Tom McCoy, an advocate for CrossFit health and a proponent of shifting the healthcare approach from reactive to preventive. Dr. McCoy, a former ER physician, shares his insightful journey and frustrations within the conventional medical system, emphasizing the necessity of adopting a proactive mindset. The discussion explores the seamless integration of wellness practices with CrossFit, advocating for the inclusion of lifestyle changes in healthcare strategies. Dr. McCoy delves into the realm of wearables, particularly the WHOOP tracker, providing valuable insights on interpreting metrics without succumbing to their influence on behavior. The episode also unravels the "3-2-1 rule" designed to enhance sleep quality by addressing caffeine, alcohol, food, and light exposure. Dr. McCoy emphasizes the pivotal role of CrossFit in overall health, dispelling safety myths associated with the fitness regimen. The conversation extends to the significance of strength training in aging and promoting longevity. Dr. McCoy's strong advocacy for CrossFit health and the upcoming CrossFit Medical Society underlines the critical need for collaboration to establish a more effective and sustainable healthcare model.   What You'll Learn:   Transition to Preventive Care in Healthcare 3-2-1 Rule for Improved Sleep Utilization and Interpretation of Wearable Metrics Heart Rate Variability (HRV) as a Measure of Autonomic Balance Advocacy for CrossFit Health and CrossFit Medical Society   LINKS: BLOG: https://healthystepsnutrition.com/nutrition-made-simple-podcast-episode-95-from-er-doc-to-wellness-physician-inside-the-sickcare-system   ▼ ▽ Free Help From Healthy Steps Nutrition Sign Up For Weekly Email Including 3 Health Tips, Healthy Recipe & More HERE | https://api.grow.pushpress.com/widget/form/BZ43TcGZul998X5X3TZW  ▼ ▽ Connect With Us HSN Mentoring Instagram HERE | https://www.instagram.com/hsn_mentoring/  Healthy Steps Nutrition Instagram HERE | https://www.instagram.com/healthystepsnutrition/  Nicole Aucoin Instagram HERE | https://www.instagram.com/nicole_rd_hsn/  ▼ ▽ Healthy Steps Nutrition & HSN Mentoring We believe something as fundamental as nutrition shouldn’t be complicated, which is why we focus on a simple habit-based approach. Our mission is to help one million people take control of their health one step at a time. In order to do that, we need gym owners and coaches with their boots on the ground, using the Healthy Steps Nutrition framework to empower their communities to make health a way of life. HSN Mentoring provides a turn-key solution for gym owners to build, launch and grow a professional nutrition coaching program in their gym including training, business systems, nutrition coach certification, an exclusive app to manage clients, and ongoing mentoring. ▼ ▽ How It Works With Healthy Steps Nutrition HQ: Apply for coaching HERE | https://healthystepsnutrition.com/personalized-coaching  Create a customized plan with your personal nutrition coach/registered dietitian addressing four pillars of health {nutrition, daily movement, mindset, and sleep} Become the best and healthiest version of yourself one step at a time ▼ ▽ Find A Healthy Steps Nutrition Certified Coach Near You HERE | https://hireanutritioncoach.com/