Nourished & Free: The Podcast

You've lost the same 20 pounds more times than you can count. You get there, you feel the thrill... and then it's gone. And you're already onto the next thing you want to fix about yourself.

In this episode, I'm asking a question most of us never let ourselves sit with: why did you actually WANT to lose weight in the first place? Not the surface answer — the real one.

I'm sharing a story about a client whose secret binge eating had nothing to do with willpower, and everything to do with something she believed about herself that she'd never said out loud. And I'm making a case for why losing weight might not even be the right vehicle for what you're actually after.

If you've ever gotten to a smaller body and wondered why it didn't fix the thing you thought it would, this one's going to hit different.

JUMP TO:
(3:57) Rewind to the first time you ever lost weight
(7:32) What we conveniently forget once we're "successful"
(10:30) The client story that shows how binge eating has very little to do with the food
(12:13) A question that can start to peel back your deeper layers
(12:39) Evidence your brain needs to believe body peace is possible
(15:47) Where body acceptance actually starts

More resources:
Get on the Nourished & Free waitlist!
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🔥 Work with me in Nourished & Free®
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💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

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The cookies call to you from the pantry every. freaking. day.

You told yourself you'd stick to one cookie. Then the whole day felt "ruined" anyway. So why not just keep going?

Sound familiar? That's the all-or-nothing loop... and we're going to talk about it.

In this episode, I'm breaking down why cookies (or chips, or cake, or whatever your "off-limits" food is) ends up feeling so much more powerful than it actually is. I'm walking through the three real reasons we hand certain foods that kind of power: fear-based diet messaging, emotional weight we've quietly attached to them, and a psychological need for autonomy that backfires the second we feel restricted.

If sweets have a way of taking over the second you let yourself have one, this episode is for you.

JUMP TO:
[00:00] The cake spiral
[04:34] Reason #1: What we were taught
[07:09] Reason #2: What food is doing for us
[08:50] Reason #3: The psychology of being told what you can't have
[12:46] The environment that built your food fears
[15:11] How to actually start changing the pattern

More resources:
Episode with Dan: Debunking insulin spikes leading to fat storage
Curious about the Mute Button, the AI tool I built to help you practice thinking differently around food? Check it out here

Get on the Nourished & Free waitlist!
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

What if the meal plan is making things worse?
I get it… you ask yourself, “Why is eating an ice cream just... eating an ice cream for some people?” No spiral. No math. No mental war. For you, it’s a whole event. And that’s exhausting. 
That’s why you feel like you NEED someone to tell you exactly what to eat, right? A meal plan. A calorie limit. A macro split. But do you?

This week I'm breaking down the real reason food feels so loud in your head, and how these “plans” actually make things 1,000x worse.

I'm digging into why every diet, every points system, every macro plan you've ever tried keeps pulling you back in, even when you know it's not working. Btw, your willpower and discipline have nothing to do with it.

If you've ever hidden a wrapper, weighed your worth by what the scale said that morning, or felt totally fine eating "on plan" in front of people but fallen apart the second you were alone, this episode is for you.

JUMP TO:
[00:00] The question you've probably never said out loud
[01:42] The Weight Watchers vacation problem (and why it never feels the same after)
[03:17] How every diet quietly erodes your trust in yourself
[05:00] The autonomy trap — why being told what to eat backfires
[06:15] Good day, bad day: how the scale becomes a pass/fail test
[07:45] Why you white-knuckle it in public and unravel alone
[08:38] The two types of people who'll teach you how to eat
[09:16] The 30-year litmus test for any plan you're considering
[09:59] The uncomfortable truth about why diets are built to keep you coming back
[11:48] What it actually looks like to coach yourself instead of needing a coach
[14:16] If this hit home, here's your next step with Nourished & Free

If you're ready to stop needing a plan to tell you what to eat and start trusting yourself again, Nourished & Free might be exactly what you're looking for. I'm building my fall waitlist right now. Click the link below to check it out and save your spot!

Join the waitlist to work with me!
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You've seen the ads. Maybe a friend of yours already posted her before-and-after. Maybe you're wondering if this is the one that finally works.

I'm talking about FASTer Way to Fat Loss: the 21-day program built on intermittent fasting, carb cycling, macro tracking, and daily workouts, all wrapped in "clinically proven" marketing.

I'm pulling apart the research behind each piece, digging into who's actually coaching people through hormone and GLP-1 protocols, and asking the question that matters most to me: is this going to help your relationship with food, or wreck it?

If you've ever wondered whether the "science-backed" claims on a diet program actually hold up or you've done a program like this and ended up more exhausted and food-obsessed than when you started, this episode is for you.

JUMP TO:
[00:00] What is FASTer Way to Fat Loss?
[03:56] The truth about intermittent fasting and the "fat-burning mode" myth
[08:08] What the research actually says about carb cycling (spoiler: not much)
[12:08] The problem with macro tracking when nobody qualified is behind the numbers
[15:18] The workout split (and I'm not totally against it)
[17:12] The coaching certifications that raised every red flag for me
[21:07] Breaking down the "clinically proven" and "works with your hormones" claims
[25:26] Who this program could genuinely hurt
[34:14] What actually works instead of the flashy formula

If this episode brought up a lot of feelings about your own history with programs like this, Nourished & Free is where I help women build a relationship with food that doesn't depend on a fasting clock or a color-coded macro plan. The waitlist for the fall cohort is open now.

Join the waitlist to work with me!

Link to episode where I discuss 21 day fix
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

Grandma's chicken soup might do more for your electrolytes than that powder packet. A lot of us are drinking a "fix" our bodies never actually needed just because everyone else seemed to be doing it too.

In this episode, I break down the electrolyte drink and powder craze that's taken over grocery store shelves and Instagram feeds. I cover what electrolytes actually do in the body, who genuinely benefits from products like LMNT, Liquid IV, Nuun, and Pique, and why most people reaching for these drinks don't actually need them. I walk through the science of hydration, the specific medical and athletic scenarios where electrolyte supplementation makes sense, and how to evaluate whether a product fits your actual needs instead of just its marketing.

If you've ever wondered whether you should be adding electrolyte packets to your water bottle "just in case," or felt confused about which brand is right for your lifestyle, this episode will help you cut through the noise.

JUMP TO:
00:00 – Why everyone's chugging electrolytes
02:40 – The science: what electrolytes actually do in your body
6:58 – Who actually needs these drinks (and who's just along for the marketing ride)
12:24 – The sneaky sugar, sodium, and vitamin overload hiding in your bottle
14:44 – When electrolytes go from marketing gimmick to genuine lifeline
28:10 – Signs your body might actually be asking for more electrolytes
28:53 – My brand-by-brand breakdown: LMNT, Liquid IV, Nuun, Gatorade, Peak, and Ultima
31:01 – The bottom line on side effects, water, and choosing what's right for you

Want the full brand-by-brand comparison, DIY electrolyte recipes, and all the sources behind this episode? Check out the blog post below! And if this episode helped clear things up, come find more myth-busting, food-guilt-free conversations over at Nourished & Free.

RESOURCES MENTIONED:
Full blog post

Pique: Calming Electrolyte blend (affiliate link saves + supports!)
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition