How To Conquer Cravings That Control Your Day

In today’s episode you're going to hear from Michelle Shapiro. 

Michelle is an integrative functional Registered Dietitian from New York City who has helped over 1000+ clients reverse their anxiety, resolve long standing gut issues and approach their weight lovingly. 

She is the host of Quiet the Diet Podcast and aims to illuminate natural healing methods for listeners, as well as invite listeners to approach their weight in a body neutral way. She clears up nutritional dogma and takes a strong role in the middle ground (where she believes people can want to lose weight AND have a positive relationship with food!). She and her staff Dietitian, Nicki Parlitsis see clients virtually in her practice.

She is a wealth of knowledge and you will love this episode if you struggle with your health.

You can connect with Michelle via:

• Instagram: https://www.instagram.com/michelleshapirord/
• Her website: http://www.michelleshapirord.com/
• Book a free discovery call: https://michelleshapirordnutrition.practicebetter.io/#/6203f71a398033107cffe114/bookings?s=638239301848a40dff04462c&flavor=mobileapp&step=date
• Quiet The Diet podcast: https://podcasts.apple.com/us/podcast/quiet-the-diet/id1663088026

Topics covered in this episode:

• How to separate the morality of eating with the science of eating
• Anxiety and panic disorders and how they're connected with nutrition
• Healing in seasons and changing dietary needs through life
• Root cause approaches for real healing vs symptom treating

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN Fuel Yourself First:
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In this episode you're getting a quick crash course on fat, the omegas! I'll be sharing the real reason why Omega 3 supplements have become popular in recent years and if they are actually what you need and why.

Topics covered in this episode:

• What are essential fatty acids
• Omega 3 vs Omega 6
• Ways to incorporate more healthy fats
• When you need more fats vs when you don't 

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN FUEL YOURSELF FIRST:
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In today's episode, I'm chatting with Yeli Heidecker. Yeli is a newly stay-at-home mom of three littles who shares ways to declutter and simplify your life in order to slow down and make time for what truly matters most. She shares simple habits and routines as a stay at home mom to bring peace to herself and her home.

Topics covered in this episode:

• Top 3 ways to simplify your life
  • Decluttering
  • Boundaries
  • Meal planning
• How motherhood improves with less 'stuff'
• Decluttering and how to get started

Download the 'Stressed To Simplified' Decluttering Guide here: https://silent-truth-225.myflodesk.com/ 

You can find Yeli on Instagram: https://www.instagram.com/yeli.heidecker
And TikTok https://www.tiktok.com/@yeli.heidecker

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN Fuel Yourself First:
https://fuelyourselffirst.substack.com/

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Schedule A Free Call with Lauren:
https://calendly.com/tbnourishment/30min

In this episode I'm sharing my personal journey of healing long-term hormone issues to get my body to a place where it could conceive two children naturally when I was told most of my adult life that I couldn't. I share my details of what I did, how I did it, and hopefully it inspires you to take action if you're struggling too.

Quote of the episode:
"Your health is part of your life journey. It’s going to ebb and flow, it’s going to shift and change, but if you listen to it, and you honor it, and you take action FOR IT, then you can have long-term health."  -Lauren Venosta

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

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In today’s episode you're going to hear from Dr. Anna Kress. 

Dr. Anna is a licensed Clinical Psychologist with over 20 years of experience providing psychotherapy. She completed her training as a Postdoctoral Fellow at Princeton University and is in private practice in Princeton, New Jersey. 

Dr. Kress provides therapy for adults who struggle with anxiety, depression, and trauma. She also writes a blog and presents workshops that focus on emotional health and manifesting goals. Her work has been quoted and featured in a variety of media, including Cosmopolitan, SUCCESS, Yoga Journal, Girlboss, Shape, Teen Vogue, Parents, and Women’s Health.

You can connect with Dr. Anna via:

• Instagram: https://www.instagram.com/drannakress/
• Her website:  http://drannakress.com/

Topics covered in this episode:

• Emotional regulation and what it is
• The autonomic nervous system and it's three different states
• How to regulate your nervous system in times of dysregulation
• Biohacks and if they are actually helpful
• Motherhood and navigating emotions of children
• Setting goals and taking action without overwhelm 

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN Fuel Yourself First:
https://fuelyourselffirst.substack.com/

Enjoying the Life Uplifted Podcast?
Donate here to support the show

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In this episode we're talking all about protein! This is your crash course on protein and everything you need to know about it. It's jam-packed with science-based information to educate you so you can make the most informed decision for yourself and your unique health. 

Topics covered in this episode:

• What is protein
• Complete vs incomplete proteins
• How much protein does YOUR body need
• What type of protein is best for the body
• Animal-based vs Plant-based proteins

General daily protein requirements: 

• Average adult: 0.36 grams per pound per day 
• Strength athlete: 0.64 to 0.82 grams per pound per day 
• Endurance athlete: 0.54 to 0.64 grams per pound per day 

Protein Calculator:
https://www.nal.usda.gov/fnic/interactiveDRI/ 

Quote of the episode:
"From my professional experience in working with clients, most people are so focused on consuming protein, they eat too much protein and lack other macronutrients in their diet. And that’s a major downhill domino effect from there. 

What your body needs will not be the same as what Stacy at the gym needs. And you don’t need to listen to Instagram influencers either. Protein isn’t the end all be all. It’s just not." -Lauren Venosta

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN FUEL YOURSELF FIRST:
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In today's episode, I'm chatting with Dani, a mom of 2 living all around the country, moving often because of the Army. She became passionate about clean eating after battling a binge eating disorder. Along with her new healthy lifestyle, she became passionate about powerlifting and healing through movement. She continued to weight lift during pregnancy and her online presence grew as she posted her pregnancy workouts to inspire other moms to move their body. Now her passion lies in holistic health for families, non-toxic swaps, and using movement for mental health. Sharing this journey on Instagram and TikTok inspires many moms across the world.

Topics covered in this episode:

• Fitness in pregnancy and how it benefits postpartum
• Unmedicated birth, medicated birth, and advocating for the birth you want as a mother
• Raising kids in a holistic, low-toxin environment
• Top 3 Amazon products for mamas 

Resources mentioned in this episode:

• Toy Safety Straps: https://amzn.to/45L4lgD
• Noggle car air vent extender: https://amzn.to/42xMlni 
• Magnetic Me onesies modal fabric:  https://amzn.to/3IWW53k
• Unmedicated birth free resource - built to birth YouTube channel https://www.youtube.com/c/BridgetTeyler/videos 
• Fave brand for natural alternatives for my baby/toddler https://earthley.com/ref/danifitmom/  (code dani for 10% off)

You can find Dani on Instagram: https://www.instagram.com/dani_fitmom_/
And TikTok https://www.tiktok.com/@dani_fitmom

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN Fuel Yourself First:
https://fuelyourselffirst.substack.com/

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A motivating and impactful episode about your mentality in life and how you can go from victim to victor to truly make your life enjoyable.

JOIN FUEL YOURSELF FIRST:
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Key points in this episode:

• Victim mentality is blaming, complaining, and justifying
• Victor mentality puts yourself in the drivers seat because you are the only one responsible for how you feel and how you show up for yourself
• Time management and habits are key to living a life you desire
  
  

Quote of the episode:
"You are the only one responsible for how you feel and how you show up for yourself. No one can hold you back! Managing your time and prioritizing your needs is a choice you can make. You just need to become self-aware of your habits, patterns, self-talk, and how you’re spending your day so you can adjust as needed." -Lauren Venosta

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

In today's episode you're going to hear from Kate Regan, a Registered Dietitian Nutritionist and founder of Wholesome Chick Nutrition. It's a virtual group private practice that supports clients worldwide in healing their relationship with food and with their body. She utilizes a non-diet, 'Health at Every Size' approach to help folks ditch dieting and disordered eating for good so they can pursue health on their own terms, make peace with food, and find body acceptance.

Topics covered in this episode:

• Common roadblocks when starting an intuitive eating journey
• Practical tips to begin healing your relationship with food
• Other aspects to your health beyond the food

You can find Kate on Instagram @wholesomechicknutrition and her website https://wholesomechicknutrition.com/

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)

JOIN Fuel Yourself First:
https://fuelyourselffirst.substack.com/

Enjoying the Life Uplifted Podcast?
Donate here to support the show

Join Fuel Yourself First:
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In this episode I'm sharing 4 morning beverages and corresponding recipes that will support different aspects of your heath including digestion, detoxification, energy, and hormonal health. It's a quick episode with tons of actionable value. 

4 Morning Beverages:

1. Digestive Fire: 16 oz warm water, juice of ½ lemon, 2 Tbsp. raw apple cider vinegar, 1 tsp. raw honey, and ½ tsp. ground cinnamon

2. Detox Power: 16 oz warm water, juice of ½ lemon, and ½ tsp. turmeric paste.

Turmeric paste recipe: 

• 1 ¼ cups water
• ½ cup ground turmeric
• ⅓ cup coconut oil 
• 1 tsp. ground black pepper
• 1 tsp. ground cinnamon

Add water and turmeric to a small pot, whisk together and heat on low until the mixture  turns into a paste. Add the coconut oil, black pepper, and cinnamon. Mix well and store in the  refrigerator for up to 3 weeks. 

 3. Mineral Infusion: 16 oz warm water, juice of ½ lemon, ¼ tsp. Himalayan pink salt OR ¼ tsp. trace mineral drops and the last ingredient is ground or fresh ginger, basically as much as you can tolerate. If you need to add raw honey to this one, you can definitely do so.

4. Energy Elixir: 16 oz water, juice of ½ lemon, splash of orange juice, and 20 drops of liquid chlorophyll. If you have never used liquid chlorophyll before, start with 12 drops and work your way up to 20.

Quote of the episode:
"Think of these drinks as a building block. It really sets the tone for your day. Morning is the optimal time to continue the cleansing and detoxing from the night, as that’s what your body does during sleep, so when you wake up and drink one of these beverages, you’re supporting your body’s natural capabilities."  -Lauren Venosta

Connect with me:
Instagram (@totalbodynourishment)
Website (www.totalbodynourishment.com)