Épisodes

  • How to Actually Stick to a Calorie Deficit (Without Starving!)

    How to Actually Stick to a Calorie Deficit (Without Starving!)
    Dec 16 2025
    In this episode, we're breaking down what it really takes to create and stick to a calorie deficit without feeling restricted or overwhelmed. You'll learn practical, science-backed strategies that make fat loss sustainable and enjoyable. Here's what you'll learn:
    • What a calorie deficit actually is and how to find the right one for your goals without going too low.
    • How to eat in a way that keeps you full and satisfied while still making progress, including how to use food volume to your advantage.
    • Smart tips for sustainable fat loss from mindset shifts to simple habits that help you stay consistent long-term.
    Staying hydrated isn't just about water — you also need electrolytes. That's why my family loves Cure. It's clean, tastes great, and my kids love it! Get 20% off your first order at curehydration.com/wholesome with code "WHOLESOME".

    Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Keep in touch! Hop on my email list and I'll send you a free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook
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    23 min
  • The Holidays Can Be Hard - Here's How We Survive and Thrive

    The Holidays Can Be Hard - Here's How We Survive and Thrive
    Dec 2 2025
    The holidays can be magical… and overwhelming. In this episode, we're getting real about the highs and the challenges of the season. I'll share simple ways to keep your health and nutrition on track, prioritize self-care, and take some things off your plate so you can actually enjoy this time of year. If you're feeling stressed, overextended, or just need permission to slow down, this episode is for you. Let's make this holiday season easier, happier, and healthier.

    Dining with the Dietitian's Podcast Episode - https://wholesomenutritionco.com/podcast/dining-with-the-dietitians-top-tips-for-eating-out-and-partying-smart

    Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com
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    21 min
  • Master Meal Prep Like a Pro with Dakota Owens

    Master Meal Prep Like a Pro with Dakota Owens
    Nov 18 2025
    Dakota Owens, creator and owner of Koda's Fit Kitchen & She Strong Collective is joining me for today's episode! Join us as we discuss all the ins and outs of meal prepping and making healthy eating doable for busy families. We discuss:
    • Ways to keep meal prepped meals full of flavor
    • Tips for meal prepping and cooking on a time crunch
    • How to strategize putting meals together in a nutritionally balanced way

    Find Dakota on Instagram: https://www.instagram.com/dakotamowens

    Staying hydrated isn't just about water — you also need electrolytes. That's why my family loves Cure. It's clean, tastes great, and my kids love it! Get 20% off your first order at curehydration.com/wholesome with code "WHOLESOME".

    Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Get 10% of Koda's Fit Kitchen meals with code "wholesome10"! https://kodasfitkitchen.com

    Keep in touch! Hop on my email list and I'll send you a free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

    Sign up for my Wholesome Meals Made Easy meal planning app and never plan another dinner again! https://wholesomenutritionco.com/meals-made-easy/
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    35 min
  • Nutrition for Teen Athletes with My Daughter Hayden

    Nutrition for Teen Athletes with My Daughter Hayden
    Nov 4 2025
    Join me and my oldest daughter Hayden as we talk about nutrition for teen athletes! She shares foods and strategies that have helped her as a track athlete and volleyball player. We discuss:
    • How to handle caffeine as a teen athlete
    • How the food she eats beforehand affects her performance
    • What she has learned most about the importance of nutrition as an athlete

    Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com
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    31 min
  • My Italian Vaca, Fit for Fall, & My First Mammogram

    My Italian Vaca, Fit for Fall, & My First Mammogram
    Oct 21 2025
    Today's episode is a mix of topics, but I promise it's one you want and need to hear! Join me as I discuss:
    • A recap of my trip to Italy! I'm sharing tips and my favorite experiences.
    • Choosing 1-2 focus areas this fall to focus on consistently for your fitness
    • Breast cancer awareness month and my first mammogram experience

    Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

    A Dietitian's Journey Through a Breast Cancer Diagnosis - podcast episode with Ashley https://wholesomenutritionco.com/podcast/a-dietitians-journey-through-a-breast-cancer-diagnosis/
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    33 min
  • Here's How to Naturally Boost GLP-1 Without the Shot

    Here's How to Naturally Boost GLP-1 Without the Shot
    Oct 7 2025
    There are ways to naturally increase your body's GLP-1 production and we're going to talk about them today! In this episode we'll discuss:
    • How to improve your gut to increase GLP-1 secretion
    • What you should actually be eating every meal
    • The differences between your body's GLP-1 and the medication.

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

    Get high fiber, high protein prepped salads for 20% off with Gardencup! https://gardencup.com/wholesomehannah

    Get the Go-To probiotic for 10% off with code "Wholesome10" https://www.gutpersonal.com/products/the-go-to-probiotic

    Get my high protein, high fiber meal plan! https://wholesome-nutrition-co.kit.com/c998012b6a
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    28 min
  • How Your Eating Habits Shape Your Kids' Health

    How Your Eating Habits Shape Your Kids' Health
    Sep 16 2025
    What you do with your nutrition affects your kids. The Good and bad. In today's episode, we'll talk all about:
    • How to feed yourself as well as you feed your kids
    • The dangers of being over restrictive with your food around your kids
    • The importance of showing moderation in balance in your own nutrition

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

    Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Need prepped and ready lunches? Check out Koda's Fit Kitchen: Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

    Get 20% off with Gardencup! https://gardencup.com/wholesomehannah
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    23 min
  • The Pros and Cons of Using AI for Nutrition Planning

    The Pros and Cons of Using AI for Nutrition Planning
    Sep 2 2025
    People are using AI for everything. Including nutrition planning. And while it can go very wrong, there are helpful ways to use it! In this episode we'll discuss:
    • Pros and cons of using AI for nutrition help
    • How to use AI to give you ideas for meal planning and snacks
    • How to use a dietitian & AI together for the best results
    Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

    Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

    Need prepped and ready lunches? Check out Koda's Fit Kitchen: Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

    Get 20% off with Gardencup! https://gardencup.com/wholesomehannah
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    22 min