In this episode, we explore why food so often becomes a coping tool for stress, overwhelm, trauma, and unmet needs and how healing has nothing to do with willpower or discipline. You’ll learn how to nourish your body in a way that stabilizes cravings, let go of restriction and food guilt, and rebuild trust with food and your body.

In the episode we cover:

• Why emotional and binge eating are protective coping strategies
• How under-eating, blood sugar imbalance, and stress drive cravings and binges
• Learning to fuel your body properly to reduce urges and feel more regulated
• Letting go of restriction, deprivation, and food guilt
• How trauma and nervous system dysregulation influence eating behaviours

• Practical ways to cope with emotions without relying on food

Not sure where to start on your hormone health journey? Whether you’re struggling with PMS, PCOS, endometriosis, perimenopause or menopause symptoms, or you just feel like something is off in your body, this episode breaks down a simple, grounded roadmap to help you begin balancing your hormones—without overwhelm.

In this episode, I walk you through the 4 foundational steps to hormone balance, focusing on what actually matters most and how these pieces work together.

In this episode, we cover:

Step 1: Blood Sugar & Consistency

• Why blood sugar regulation is the foundation of hormone health
• The impact of skipped meals, under-eating, and inconsistent routines
• Simple ways to create stability without perfection

Step 2: Gut & Liver Health

• How digestion and detox pathways affect estrogen balance
• Signs your gut or liver may be contributing to hormone symptoms
• Nutrition and lifestyle supports to gently improve function

Step 3: Stress Management & the Nervous System

• The connection between cortisol, inflammation, and hormones
• Why “doing more” isn’t always the answer
• Practical ways to support your nervous system daily

Step 4: The Psycho-Spiritual & Feminine Connection

• How emotional health, identity, and intuition influence hormones
• Reconnecting to the feminine in a culture that rewards burnout
• Why healing isn’t just physical—it’s also energetic and internal

If you’ve been feeling stuck, overwhelmed, or unsure where to focus first, this episode will help you zoom out, slow down, and approach hormone healing in a more sustainable, aligned way.

This episode is a reflection on slowing down, letting go of comparison, and approaching goals in a gentler, more realistic way. I share what I’ve been learning from stepping back from social media, simplifying my routines, and focusing on presence over constant “fixing.” If you’ve been feeling pressure to do more, be more, or achieve more, this episode is for you.

In this episode, I talk about:

• Taking a social media detox: stepping away from Instagram, TikTok, and business/personal development content to reduce noise and comparison.
• Unfollowing accounts and clearing digital clutter to protect mental space.
• Why winter isn’t the best time for aggressive goal-setting and all-or-nothing energy.
• Simplifying routines, cleaning physical and digital spaces, and finishing what you start to build momentum and self-trust.
• Becoming less attached to outcomes and learning to pivot when needed.

In this episode, Mia sits down with Emotional Eating, Digestive, and Hormone Expert Amber Romaniuk to break down the real differences between emotional eating, binge eating, food addiction, and how hormone imbalances can fuel these patterns. Amber shares her personal journey, the emotional and biological roots of overeating, and what sustainable healing actually looks like.

We Cover:

• Emotional eating vs. binge eating vs. food addiction
• Subtle signs eating patterns are becoming more serious
• Trauma, stress, ADHD & the nervous system role in overeating
• Emotional hunger vs. physical hunger
• Why dieting and under-nourishment trigger binge eating
• The dopamine + food addiction connection
• Hormones that influence cravings: cortisol, insulin, leptin, ghrelin
• How peri/menopause changes hunger + emotional eating
• Where to start when healing your relationship with food
• When to get professional support

In this episode of Mind, Body, Her, we’re diving into one of the most talked-about topics in women’s health and weight loss right now—GLP-1 medications like Ozempic, Wegovy, and Mounjaro.

You’ll learn:

• What GLP-1 actually is and how it works in the body
• Who can benefit from these medications and who should avoid them
• How GLP-1s impact appetite, metabolism, and “food noise”
• The nutrition and lifestyle strategies to support safe, effective weight loss while on them
• What to focus on when coming off GLP-1s to prevent rebound weight gain
• Natural ways to boost GLP-1 through food, movement, and gut health

Whether you’re a practitioner, on GLP-1 medication, or just curious about the science behind them, this episode will help you understand how these powerful hormones influence your metabolism, blood sugar, and long-term health—with or without medication.

Sign up for the free Master Your Metabolism Masterclass here

Ready for support on your weight loss journey? Click here to learn about my signature program The Metabolic Reset

Ever feel like your willpower disappears every afternoon? You’re not broken, your body is just trying to tell you something. In this episode, Mia breaks down what cravings really mean, how to calm them from the inside out and why balance (not restriction) is the key to feeling in control again.

In this episode, we cover:

• Why cravings are communication, not a lack of discipline
• How stress, skipped meals, and dieting impact hunger hormones
• What common cravings like chocolate or salt actually mean
• Why cravings often change through your menstrual cycle
• How restriction and willpower can backfire
• Simple strategies to reduce cravings naturally through balanced meals
• The emotional side of cravings and how to handle them mindfully
• How to work with your biology instead of fighting it

Links:

Blood Sugar Balancing Guide

3 Day Meal Plan

In this episode of Mind, Body, Her, Mia chats with holistic nutritionist Rhiannon Lockhart about how women can eat strategically to build muscle, lose fat, and support their hormones without restrictive diets or complicated rules.

If you’ve ever wondered how to fuel properly for your workouts, how much protein you really need,or whether creatine is worth the hype, this episode is packed with practical advice you can start using today.

We cover:

• Pre- and post-workout nutrition for energy, recovery, and hormone balance
• How to time meals and snacks around your workouts
• Common fueling mistakes women make (and how to fix them)
• Protein 101: daily targets, best sources, and easy ways to meet them
• The truth about supplements — creatine, BCAAs, and protein powders
• How to adjust nutrition and training through each the menstrual phase

If you’re wanting to optimize your training and nutrition while working with your hormones, this episode is a must-listen.

Remember to like, subscribe, and share this podcast with a friend who would love this conversation too!

In this episode, we’re diving deep into the root causes of anxiety, ADHD, depression, and low energy from a nutrition and functional health perspective. From thyroid health to cortisol balance, nutrient deficiencies, and the mind-body connection, we’ll explore how these systems influence how you think, feel, and show up every day.

You’ll learn:

• What lab tests can reveal about mood, focus, and fatigue
• How hormone imbalances like cortisol or thyroid dysfunction contribute to anxiety and low motivation
• The key nutrients for neurotransmitter health and emotional balance (B vitamins, magnesium, iron, omega-3s)
• How blood sugar swings can mimic or worsen ADHD and anxiety
• Lifestyle foundations for supporting mental well health including movement, sleep, stress management and social connections

We’ll also touch on the role of inflammation, gut health, and environmental stressors and why addressing the whole picture is the most powerful way to support your mind and mood.

Whether you’re a practitioner or just someone trying to feel more like yourself again, this episode will help you connect the dots between your body, brain, and emotional health.