Life Uplifted

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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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/

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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:
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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?
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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)

In today's episode you're going to hear from Dr. Jerry Lo, a chiropractic physician, who has specialized training in sports rehabilitation, kettlebell training and muscle testing.

Through his training, he helps dads stay active after having kids.

His in person practice, Spine and Strength, located in Nashville, Tennessee combines chiropractic treatment with guided exercise and nutritional planning to create a personalized roadmap for maintaining good health and preventing future injuries.

Topics covered in this episode:

• Advocating for your health + your kids
• Fitting in exercise to a busy schedule
• Setting an example and normalizing healthy habits
• Tips for dads to take care of themselves after kids

You can find Dr. Jerry Lo on Instagram @drjerrylo or his website. 

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

JOIN Fuel Yourself First:
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Join Fuel Yourself First:
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In this episode I'm sharing 5 lifestyle habits that you can easily incorporate into your life. This goes beyond your plate. They are mini habits that can fit into even the busiest schedules.

5 Mini Lifestyle Habits

1. Ditch your phone at night and get an alarm clock: this is the one I recommend and have myself
2. Read something positive first thing in the morning like a devotional or self-improvement book
3. Engage all 5 senses throughout the day
4. Keep a running to-do list on your phone to ease mental load
5. Read a book instead of scrolling your phone

Quote of the episode:
"We can have the perfect diet and the worst lifestyle and it will still bring us down. Look at your life holistically. And hold yourself accountable to your habits. Are they building you up or bringing you down?"  -Lauren Venosta

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

In today's episode you're going to hear a vulnerable and inspiring chat with Shanna Tyler Salmon. Shanna is a certified personal trainer and registered yoga teacher based in New York City. After over five years of growing a misaligned social media business, she decided to return to her passion of movement & mental health. You can find her with the bros at her local gym, on her porch reading a teen fantasy book, or flowing at the yoga studio she loves to work with. Oh, did I mention that she doesn't have social media? We'll talk about that too. If you want to reach out to her after this episode, she can be reached at shanna@shannatyler.com.

Topics covered in this episode:

• Mental health and recognizing when you need help
• How movement impacts emotional health
• The benefits of moving your body 
• Incorporating a movement that works best for you

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

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

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Do you really need the latest diet trend? In this episode we're talking about how to choose a style of eating that's best for YOU and what to look out for in the era of social media and trendy diets.

JOIN FUEL YOURSELF FIRST:
fuelyourselffirst.substack.com

Key points in this episode:

• Your style of eating will ebb and flow throughout your life
• Seek out a professional instead of social media influencers or Google
• There is no one right way to eat for everyone
  
  

Quote of the episode:
"Just like our emotions ebb and flow, our food needs to as well. So if you’re looking for the one magic way of eating that you can stick to the rest of your life, you won’t find me preaching it." -Lauren Venosta

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

In today's episode you're going to hear an inspiring chat with Angie Garner. Angie is the bestselling author of Time Millionaire, Podcast Host with 100k+ downloads, Wealth Strategist, and a Top 1% Network Marketer. Angie's mission is to show women how to build true wealth by living in alignment with their core values. She mentors her team and clients on ways to create multiple income streams and steward their money wisely.

Topics covered in this episode:

• Simple steps to building wealth
• Marriage, kids, and how that impacts financial decisions
• Motherhood and careers co-existing 
• Financial wellness and mindset around money

You can find Angie on Instagram @therealangiegarner or her website and her podcast, The Angie Garner Podcast

You can find her book, Time Millionaire, here.

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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Enjoying the Life Uplifted Podcast?
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In this episode we're talking all about sugar cravings and 10 tangible ways that you can reduce or eliminate them completely. It's a short, educational episode that you can put into practice today!

Key points in this episode:

• Ten ways to kick sugar cravings to the curb
  • Reduce or eliminate caffeine
  • Get hydrated
  • Eat more sweet veggies + fruits
  • Use natural sweeteners
  • Get your body moving
  • Sleep more
  • Evaluate your protein intake
  • Avoid fat-free or low-fat dairy
  • Use more spices
  • Slow down your lifestyle
• Cravings are messengers from the body signaling something deeper
• Listen to your cravings and look for the root issue rather than masking it 

Quote of the episode:
"Your body is ALWAYS communicating with you. Symptoms are messengers from the body. Like a check engine light in a car. Same with cravings. It simply means something is off balance. Dig deeper. Ask what your body needs. Don’t simply fill the craving or mask the symptom that your body so miraculously shares with you. We are blessed to have bodies that ask for help!"  -Lauren Venosta

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

Kaely McDevitt is a Registered Dietitian specializing in women's health. She owns a virtual private practice where she and her team help their clients overcome hormone and digestive issues through personalized nutrition. Having experienced the pitfalls of a conventional approach to women's health first hand, Kaely is passionate about empowering women to take the driver's seat over their health and wellbeing. In addition to her work with clients, Kaely also runs a practitioner training program called Leveraging Labs that teaches nutrition professionals how to expertly incorporate functional testing into practice.

You can find Kaely on Instagram @kaelyrd or her connect via her website https://www.kaelyrd.com/

Topics covered in this episode:

• What the thyroid is and it's role in the body
• Low thyroid symptoms
• How to support thyroid function
• Focusing on root cause healing

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

JOIN Fuel Yourself First:
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A quick, but impactful episode about how important it is to advocate for yourself and trusting your own intuition in regards to your health.

JOIN FUEL YOURSELF FIRST:
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Key points in this episode:

• You know more about your body than anyone else.
• If you don't stand up for yourself, who else will?
• In order to hear your own intuition about what your body needs, you must silence all the noise and opinions around you first.
  
  

Quote of the episode:
"You don’t have to go with the status quo, you don’t have to hop on the latest diet trend, you don’t need to get that medicine that is apparently “the only way”. There is always another way. There is always another option. Advocating for your health is about seeing all possible avenues and making the choice that’s best for you." -Lauren Venosta

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

In today’s episode you're going to hear form Nico Barraza. Nico is an ex-pro athlete who is the host of the Starve the Ego Feed the Soul Podcast and a Life, Relationship, and Spirituality Coach who is pursuing his second Master's in Clinical Mental Health Counseling. Nico works with people in one on one settings as well as hosting online courses and workshops around many of the topics that people struggle with around self-awareness, relationships, work, and purpose. The majority of his work involves working with individuals and couples around studying the most important subject they will ever study, theirselves. You can connect with Nico via Instagram @ThatBarrazaBoy and work with him via his website www.nicobarraza.com

Topics covered in this episode:

• Getting to know yourself fully + breaking subconscious patterns
• Self-awareness and it's role in relationships
• Letting go of blame and taking responsibility for yourself
• Seeking out therapy or support when needed

You can find Nico on Instagram @ThatBarrazaBoy

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

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

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In this episode, I'm coming to you solo to talk about a self-care habit you can incorporate into your busy life. It's simple and it's essential. I'm talking about meal prep. Not a week's worth of meal prep, or hours in the kitchen, but a simple way to begin fueling yourself first in your demanding life. PLUS a special invite to make this process easier.

JOIN FUEL YOURSELF FIRST:
fuelyourselffirst.substack.com

Key points in this episode:

• You deserve to put the basic need of nourishing yourself before anything else. 
• Think of eating full, complete meals everyday like the oxygen mask on a plane. Fueling yourself first is not only essential for your survival but everyone else’s around you. 
• You can not and will not feel your best without an abundance of healthy foods going into your body consistently. And you cannot function to the best of your ability without nourishing yourself well.
  
  

Quote of the episode:
"How you fuel is how you feel. And how you feel is how you show up. And how you show up impacts everyone around you and your relationships with them." -Lauren Venosta

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