Nutrition isn’t just about what you eat — it’s about how you feel, how you think, and how you live.

In this episode of the Actually Doing Things Podcast, we unpack our personal histories with food, fitness, and fueling — and why nutrition deserves a thoughtful, trauma-informed, habit-based approach, especially in fitness spaces.

We start with our backgrounds in vegetarianism and flexible eating, sharing how family culture, texture aversions, ethics, and lived experience shaped our relationships with food. Rather than debating labels like “vegetarian” or “vegan,” we focus on what actually matters: feeling good after you eat and fueling yourself for the life you want.

From there, the conversation widens into how nutrition has been weaponized in modern culture, why it can be deeply triggering, and why we believe mental health is the true base of the health pyramid. Only then does nutrition make sense as support — not control.

We also introduce our upcoming habit-based nutrition program using Healthy Steps Nutrition (HSN). This approach looks beyond food alone and considers stress, support systems, sleep, self-care, fitness, and mindset — the other 23 hours of the day that actually shape our habits.

Along the way, we discuss:

1. Why mindfulness around food is helpful — and when it’s not
2. How CrossFit changed our relationship with fueling and body image
3. Why small, sustainable habits beat extreme overhauls
4. How nutrition affects kids’ energy, learning, and emotional regulation
5. Why one-size-fits-all approaches don’t work — in fitness or nutrition

This episode is for anyone who wants to improve their nutrition without shame, fear, or perfectionism — and who’s ready to build habits that support both physical and mental health.

1. Personal experiences with vegetarianism and flexible eating
2. Ethical, psychological, and sensory factors that influence food choices
3. Why mental health comes before nutrition in our model of health
4. Trauma-informed language and coaching around food
5. Mindful eating vs. overthinking food
6. Fueling for fitness, parenting, work, and daily life
7. An overview of the Healthy Steps Nutrition (HSN) approach
8. Why habits, not willpower, drive long-term change

1. Feeling good after you eat matters more than dietary labels
2. Nutrition is deeply connected to stress, mindset, and mental health
3. Sustainable habits start with awareness, not restriction

The salient point of this podcast episode revolves around the impactful role of GLP-1 medications in enhancing health and longevity, particularly for women navigating the challenges of aging and hormonal balance. Jen, our esteemed guest, shares her extensive experience as a nurse practitioner and her journey in utilizing these medications to optimize health outcomes for her clients. Throughout our dialogue, we delve into Jen's personal narrative, highlighting her transformative experiences with CrossFit and her professional endeavors in a med spa setting. The discussion further encompasses the significance of addressing both physical and mental well-being, as we explore the intersection of fitness, nutrition, and hormonal health. Ultimately, this episode serves as a comprehensive exploration of strategies aimed at fostering a holistic approach to health, empowering individuals to reclaim their vitality and well-being.

Takeaways:

1. The podcast features a discourse on the intersection of health and fitness, particularly focusing on the role of CrossFit in enhancing physical well-being.
2. Jen, a nurse practitioner, elaborates on her experience with GLP1 medications and their efficacy in promoting weight loss and improving overall health.
3. In discussing women's health, particularly during perimenopause, Jen emphasizes the importance of personalized treatment and addressing hormonal imbalances for optimal health.
4. The episode highlights the significance of a holistic approach to health, integrating exercise, nutrition, and mental well-being in achieving long-term health goals.

Companies mentioned in this episode:

1. CrossFit
2. Skinsation
3. GLP1s
4. semiglutide
5. tirzepatide

Links referenced in this episode:

1. crossfit.com
2. skinsation.com

Companies mentioned in this episode:

1. CrossFit
2. Skinsation
3. GLP1s
4. semiglutide
5. tirzepatide

This episode features an enlightening discussion with Dr. Karen Apple, who shares her transformative journey into the world of CrossFit, navigating the complexities of injury, and her commitment to fostering community through fitness. Dr. Apple commenced her CrossFit journey in 2009 during her deployment in Guantanamo Bay, Cuba, where she discovered the profound impact of physical training on her overall well-being. As a naturopathic doctor now based in Walla Walla, she emphasizes the importance of individualized health approaches, particularly in women's health, advocating that no one should suffer unnecessarily during life's transitions. Our conversation delves into the significance of community support in overcoming personal obstacles, as well as the foundational elements of health that transcend specific treatments. Ultimately, we explore the interconnectedness of fitness and holistic healthcare, highlighting that fostering relationships and mutual support is essential for enduring success.

Takeaways:

1. Dr. Karen Apple commenced her CrossFit journey in 2009 while stationed in Guantanamo Bay, Cuba.
2. The transition to focusing on women's health has been a significant aspect of Dr. Apple's medical practice.
3. It is essential for women to understand that menopause does not have to be a period of suffering.
4. The importance of community in CrossFit has been emphasized as a vital support system during training and recovery.
5. Dr. Apple has found that consistent participation in workouts significantly aids in overcoming physical injuries.
6. Individualized approaches in both CrossFit training and naturopathic medicine are crucial for optimal health outcomes.

Companies mentioned in this episode:

1. CrossFit
2. Guantanamo Bay
3. Seattle
4. Walla Walla
5. Dr. Karen Apple
6. Dr. Stacy Sims
7. Rhonda Patrick
8. Dr. Michael Ross
9. Destination CrossFit