Nobody likes talking about their relationship with food... so let's talk about it. Welcome to Nourished & Free®: The Podcast, where mental health meets physical health, food guilt gets ghosted, and toxic wellness advice gets roasted. 🔥 Hosted by Michelle Yates, MS, RD, LMNT, a Registered Dietitian with a master’s in Health Psychology and Certified Health Mindset Coach. Here, science finds self-compassion. Michelle breaks down the why behind food struggles, from binge eating and emotional eating to body image, perfectionism, and “food noise” that won’t quit. Expect honest conversations, expert insights, and mindset shifts that go far beyond meal plans and macros. Because true food freedom isn’t found in another detox plan, it’s built from the inside out. ⚠️ Fair warning: logical, realistic, reasonable, and evidence-based methods ahead.
The Surprising Health Benefits of Social Connection (with Ben Rein, Ph.D.)
You keep going back to the food. Not because it's convenient, but because it works. It quiets and soothes... until the guilt kicks in. But what if the thing you're actually craving isn't food at all? In this episode, I sit down with Dr. Ben Rein, award-winning neuroscientist, Stanford lecturer, and author of Why Brains Need Friends . We talk about: Why social connection is a hardwired need just like food and sleep, Why our brains have gotten so bad at predicting how good interaction will feel Why isolation is wrecking your body and mind. The neuroscience of dopamine Why texting will never satisfy you the way in-person connection does Why the thing you're chasing when you reach for food might actually be social connection in disguise. If you've ever wondered why comfort food feels like the only thing that works OR why socializing sounds exhausting even though you know it'll help, this episode will help you understand what your brain is actually asking for. JUMP TO: 00:00 Meet Dr. Ben Rein and why social connection is a basic human need 02:47 The case for why we crave human interaction 05:59 How COVID rewired our predictions about socializing 09:43 The study showing we're wrong about rejection 12:44 What isolation does to your cortisol, inflammation, and mortality risk 15:56 Building a "social diet" (yes, just like a food diet) 18:26 Why dopamine is a learning chemical, not a feel-good one 21:13 Oxytocin, serotonin, and dopamine: the connection trifecta 26:03 The staircase of interaction: text vs. call vs. video vs. in person 29:22 Why it's easier to be cruel online (the virtual disengagement hypothesis) 34:33 How screen time may be shaping an entire generation 40:22 Why married couples survive cancer better than some chemo patients 44:03 Conflict, connection, and why avoiding hard conversations costs you 47:39 Ben on fatherhood and the perspective shift he didn't expect RESOURCES MENTIONED: Ben's website Why Brains Need Friends book Follow Ben Rein, Ph.D. on Instagram Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Why Binge Eating Can Return After Weight Loss Surgery (Client Confessional with Kim)
You did the thing that was supposed to fix it. The surgery, the weight watchers, the fresh starts. And for a while, it worked... Until it didn't. The food noise came back. The urges crept in. The sense of being out of control around food returned… and with it, confusion and shame. In this episode, I sit down with Kim, a client who underwent weight loss surgery and later found herself struggling with binge eating again. We talk honestly about why this can happen, what surgery changes (and what it doesn’t), and why binge eating is never just about the size of your stomach. If you’ve ever wondered, “Why didn’t this fix it?” OR "Is that my last resort?", this episode will help you understand what’s really going on and what’s actually required to create lasting peace with food without going under the knife. JUMP TO: 00:00 Why weight loss surgery didn’t fix the binge eating 03:12 Successful on the outside, secretly struggling with binge eating 07:20 The decision to have bariatric surgery 10:47 When binge eating and food noise came back 16:39 The shame and comfort cycle behind binge eating 21:31 Why bariatric surgery can’t heal your relationship with food 26:43 How Kim stopped binge eating after surgery 29:29 What to know if you’re considering Nourished & Free Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Afraid to Fail Again? Listen to This Before You Give Up.
You’re successful in every area of life… except food. You’ve tried the diets. The plans. The rules. The white-knuckling. And now you’re tired. Part of you wants to stop binge eating. Part of you is terrified of failing again. In this episode of Nourished & Free , I explains why what you’ve been calling “failure” is actually the most teachable moment in the entire process, and how to make failure your secret weapon. I'm breaking down: Why mistakes are necessary for learning How binge episodes provide powerful insight Why perfection isn’t the goal (and never was) How having support during setbacks changes everything What actually makes clients successful long-term Good news, fam: You are not broken. Your brain is adaptable. Your patterns are retrainable. And, your setbacks can become stepping stones... if you let them. If you’re ready to stop spiraling and start recalibrating, this episode is for you. TOPICS COVERED 👇🏼 00:00 “What if I’m just broken?” (the spiral you don’t say out loud) 02:36 The “I knew this would Happen” spiral 09:26 Why one slip turns into “I’ll start over Monday” 17:17 Learning from a binge instead of letting it define you Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
An Episode for When the Weight Comes Back... AGAIN.
If you’ve lost weight before, but it came back... this episode is for you. Let's break down why weight loss often becomes the common denominator behind dieting burnout, binge–restrict cycles, and feeling out of control around food. Not because weight loss is bad, but because making it the main focus quietly changes how your brain and body respond to food. I'll talk through how obsessing over the outcome (the scale) clouds judgment, increases pressure, and actually makes consistency harder. You’ll learn why the scale is delayed, ambiguous feedback, and why using it as a daily pass/fail test often backfires and has the opposite effect you're wanting. This episode walks you through what changes when weight loss stops being the driver, how food decisions get quieter, and why rebuilding trust and safety with food leads to more ease, self-control, and long-term change (with or without weight loss). If you hate that you say, "It worked, I got the weight off... but then it came back", then this episode offers a mindset shift that could change everything. RESOURCES MENTIONED: Nourished & Free® Group Coaching Program - learn more/apply here JUMP TO: 00:00 Why weight loss keeps turning into a losing–regaining cycle 01:39 How the scale quietly starts running your life 04:01 The pressure that makes food feel loud and exhausting 06:24 The credit score analogy that explains why this feels so hard 09:25 Why the scale is terrible daily feedback (and messes with your head) 10:40 When weight starts feeling like a measure of your worth 13:38 What changes when weight loss isn’t the main focus anymore 15:37 “But i still want to lose weight…” let’s talk about that 17:05 The foundation that actually quiets food noise 19:16 What it feels like when food stops being the main character 20:54 The question that changes how you move forward Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
"I Stopped a GLP-1 and the Food Noise Came Back. Now What?" (Client Confessional with Heather)
What happens after you stop a GLP-1? If you're like Heather, you might see 30 of the 45lbs you lost come back, food noise return, and ask yourself repeatedly "Why can't I just eat like a NORMAL person?" This episode is for anyone who: Lost weight on a GLP-1 Came off it hoping to “maintain naturally” And then watched the food noise, binge urges, and weight creep back in Heather joins me to share her story of: Life before GLP-1s How she felt on the medication And the emotional whiplash that happened when she stopped Plus... what she did to stop food noise without going back on the GLP-1. We talk about the part no one prepares you for: 👉 GLP-1s can change appetite, but they don’t teach you how to eat, trust yourself, or break all-or-nothing patterns. BECOME MY NEXT SUCCESS STORY: Nourished & Free® TOPICS COVERED: Heather’s relationship with food before GLP-1s What it felt like when food noise disappeared on the medication Why the weight and urges came back after stopping The emotional toll of regain (and the shame no one talks about) Perfectionism, all-or-nothing thinking, and binge cycles Why “just eat normally” isn’t actually helpful advice How alcohol quietly fueled binge eating What finally helped Heather feel calm around food again The difference between willpower and effortless self-control Why this work isn’t about another plan, diet, or rule set JUMP TO: 00:00 She stopped a GLP-1… and the food noise came back 02:50 How dieting, work, and motherhood shaped her relationship with food 05:40 What GLP-1s fixed and what they didn’t 08:29 Off the medication: “why can’t I just eat normally?” 11:45 The moment she realized another diet wouldn’t help 13:55 The real issue wasn’t food 16:00 Weight regain, shame, and the emotional fallout 17:12 Perfectionism, all-or-nothing thinking, and binge cycles 18:30 Facing holidays and trigger foods without spiraling 22:48 Uncovering the beliefs driving food noise 23:19 Alcohol and late-night binges 29:05 What eating like a “normal person” looks like now 30:12 What she’d say to anyone coming off a GLP-1 for fixing food noise naturally and learning how to eat normally Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
PCOS Nutrition Without the All-or-Nothing Spiral (Book Review of "PCOS Is My Power" with Cory Ruth, MS, RD)
SHE'S BACK!!! Cory Ruth (aka The Women’s Dietitian) is here to talk about her brand new book, PCOS Is My Power, and why she’s determined to make PCOS feel less like a life sentence and more like a gift. You’ll also hear a very real conversation about how restrictive PCOS advice (hello, “just do keto”) can backfire, especially if you already struggle with food noise, binge eating, or an all-or-nothing mindset. Bottom line: PCOS can be managed, your body isn’t broken, and you don’t have to eliminate your favorite foods to start feeling better (yes, you can eat pasta with PCOS… and dessert… and cheese). RESOURCES MENTIONED: PCOS Is My Power - Order Now Follow Cory on Instagram - @ thewomensdietitian Cory's website - thewomensdietitian.com Cory's 1st visit to the Nourished & Free® podcast - "Help, I have PCOS!" TOPICS COVERED: What PCOS is (and what it isn’t ) in plain English The 3 diagnostic criteria and how diagnosis actually works (need 2 out of 3) Common symptoms: irregular cycles, acne, hair changes, weight gain, and more Why “no carbs/no dairy/no gluten” advice can fuel food obsession + binge cycles The “your body is your barometer” reframe: symptoms as feedback, not failure How managing PCOS supports long-term health (blood sugar, heart health, diabetes risk) What Cory hopes readers gain from the book JUMP TO: 00:00 PCOS can be managed (and might be your superpower) 01:38 Meet Cory Ruth + PCOS Is My Power 10:54 PCOS explained: symptoms, diagnosis, and what’s actually going on 16:14 Why restrictive PCOS diet advice backfires 23:51 Your body is your barometer (listening to symptoms) 29:24 What Cory hopes every reader takes away Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
How to Quiet Food Noise Naturally (Without Ozempic)
If food feels like the background noise of your entire life , this episode is for you. GLP-1 meds like Ozempic and Wegovy can quiet food noise dramatically. Unfortunately, this only lasts while you're actively taking the medication. For many, they can't stay on them forever or don't want to start them at all. Even still, there are some currently on a GLP-1 but the food noise has come back. What then? If you need a plan to reduce food noise more with or without being on a GLP-1, this episode is for you. TOPICS COVERED: 00:00 What “food noise” really means 01:11 Understanding Food Noise: Definition and Experience 06:24 The Biological Basis of Food Noise 09:34 Why GLP-1s seem to “turn off” food thoughts 16:08 How to quiet food noise without medication (this can also help if you ARE on a GLP-1 but the food noise has come back) 25:31 Next steps The one truth most people miss? You’re not supposed to eliminate food thoughts entirely. The goal isn’t silence. The goal is peace. Food should take up 5% of your brain , not 95%. Start listening to learn how to make that happen. SUPPORTING LITERATURE: My blog article on this topic Related research articles can be found at PMID: 38004203, 32846152, 19336238, 35482137, 40507553 Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Fixing 50+ Years of Food Obsession. Here's What We Did That a GLP-1 & Weight Loss Surgery Failed To | Client Confessional with Heidi
What happens when you’ve spent your whole life thinking about food and your weight from the moment you wake up to the moment you go to bed… and suddenly your mind feels calm for the first time ever? In today’s Client Confessional, Heidi (now in her mid-60s) opens up about a lifetime of struggling with her weight, binge eating, food noise, and the constant mental chatter that dictated her every day. From Weight Watchers at 14, to lap-band surgery, to Overeaters Anonymous, to GLP-1 medications… she tried everything hoping something would finally “fix” her. But nothing touched the emotional and psychological roots keeping her stuck. And after decades of failures, she genuinely believed she was “too far gone” to change. Inside this episode, Heidi shares: What it’s like to live a double life with food for over half a century The moment she realized weight loss strategies weren’t the issue—the emotional patterns were Why she joined Nourished & Free even though she was convinced it wouldn’t work The mindset shift that finally stopped her daily convenience-store binges How a GLP-1 helped her, and where it fell short. What healing looks like in your 60s, and why it’s never too late to rewrite your story If your life revolves around food, if you feel stuck in cycles you can’t break, or if you’re scared that you’ve “tried everything,” this episode is the reminder you need: peace is possible at any age, you might just need to dig into your head a little more. Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Biblical Truths for a Healthy Relationship with Food and Body: 4 Things Every Christian Should Hear
What does the Bible really say about health, food, and body image? You asked, I'm delivering! Due to popular demand, here's another episode on the topic of faith & food freedom or being a Christian woman while navigating a healthy relationship with food. I've boiled my thoughts down to 4 biblical truths I think every Christian woman (or man, really) needs to hear about honoring God with her body.... without making health an idol. Learn how faith and science work together, why “your body is a temple” is often misunderstood, and how to find peace in biblical stewardship, not obsession. TOPICS COVERED 00:00 — What happens when you mix theology with health advice? 00:59 — Can faith and health coexist? 02:21 — Made in the image of God… Not the image of Instagram 07:03 — When “healthy” becomes an idol 12:42 — Who’s really in control of your body? 15:00 — Stewardship without obsession 17:10 — Science: The part of God’s plan we keep ignoring 17:47 — Control, trust, and letting God be God 21:47 — How the appeal to nature fallacy confuses Christians 26:04 — Living nourished, not obsessed RESOURCES MENTIONED Systematic review on body fat % and all cause mortality Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
"I can control everything… except food." An Episode for the Perfectionist
You can crush it in your career, manage a family, and hit every goal on your vision board… But your secret stash of food says otherwise 👀 In this episode, I’m breaking down why perfectionists (the high-functioning, Type A, “I’ve got this” women) are the ones MOST likely to binge in secret. We’ll talk control, shame, biology, and the sneaky psychological loops that keep even the most “together” woman stuck in food chaos. TL;DR Bingeing isn’t a failure. It’s your body and brain begging for a break WHAT WE'LL COVER: 00:00 — The Hidden Link Between Perfectionism and Binge Eating: Why the women who “have it all together” are often the ones secretly struggling with food. 02:39 — Inside the Type A Mind: When Discipline Turns Into Food Control: How high achievers use structure as safety—and why it backfires. 05:02 — The Restrict–Binge Cycle No One Talks About: What really happens when “being good” with food flips into “I blew it.” 07:11 — The Psychology of Losing Control Around Food: How stress, shame, and emotional suppression feed the binge-perfectionism loop. 10:07 — Is It Willpower or Biology? The Hunger Signals You’re Ignoring: Why your body isn’t betraying you—it’s trying to protect you. 12:44 — The Secret Shame That Keeps Binge Eating Hidden: Why Type A women binge in private and how secrecy fuels the cycle. 17:14 — Mindset Shifts to Break Free From Perfectionism and Food Guilt: How to move from “all-or-nothing” to self-compassion and progress. 20:17 — Practical Strategies to Stop the Perfection-Binge Loop: Real-life tools to create structure without obsession. 23:00 — Redefining What ‘Healthy’ Looks Like for a Perfectionist: Letting go of the rules and creating your version of balance. 24:50 — When to Get Support (and What Real Recovery Looks Like): How to know when it’s time to reach out and what help actually helps. RESOURCES MENTIONED: Browse my ebooks Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
If "Brain Over Binge" Didn't Work For You, Here's Why (Dietitian Reacts | Book Review)
You read Brain Over Binge . You tried to “just stop binging.” You waited for your “animal brain” to quiet down… but somehow you still ended up knee-deep in granola at 11 p.m. You’re not broken. The book just left out a few key chapters. 🤣 In this episode, I'll review Brain Over Binge through the lens of an evidence-based dietitian who works with women struggling with binge eating. I'm breaking down what’s actually helpful, what’s missing, and why you can’t "animal brain" your way out of every binge urge. If you’ve ever felt like you “failed” the book everyone swears by, this episode will help make sense of why + give you a better roadmap forward. JUMP TO: 00:00 Brain Over Binge: The Book Everyone’s Talking About (But Few Understand) 01:45 Meet the Woman Who Says She Beat Binge Eating Cold Turkey 03:54 When Lived Experience is Helpful vs Harmful 06:22 What Brain Over Binge Does Get Right 08:25 Where Things Start to Get Sketchy 15:37 Helpful, Harmful… Maybe Both? 16:59 What's Missing Pieces: What Brain Over Binge Leaves Out RESOURCES MENTIONED: Peek inside our method (for free) Read the article Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Overeaters Anonymous EXPOSED! A Dietitian Review
Is Overeaters Anonymous (OA) a lifeline for food struggles, orrrrrr another "just don't eat it" diet in disguise? In this tell-all episode, I tap into the origins of OA, its 12-step model, and the red flags I’ve seen firsthand working with clients who turned to OA for help with binge eating and emotional eating. 🚩 You’ll hear the history, the philosophy, and the claims behind OA, plus the reasons why it might actually fuel food noise and binge-restrict cycles rather than solve them. I’ll also share better alternatives that are backed by research, compassion, and long-term sustainability. If you’ve ever wondered, “Does OA actually work?” or “Could Overeaters Anonymous help me?” ... this episode is for you. And if you find the show helpful, don’t forget to leave a rating and review — it helps this podcast reach more women who need freedom from food guilt and binge eating. 😁😁😁 RESOURCES MENTIONED: Get a behind the scenes look at our process that reduces binge eating by an average of 92% [for free] in The Binge Free Blueprint TOPICS COVERED The surprising origins of Overeaters Anonymous (OA) Why comparing food to alcohol doesn’t hold up The 12 steps of OA, and what they mean in practice How OA turns food into a moral issue (and why that’s a huge mistake) The risks of abstinence-based “trigger food” rules What ex-members say about meetings, sponsors, and food plans Why OA may do more harm than good for binge eating and/or binge eating disorder Evidence-based alternatives that actually support healing How to quiet food noise without shame or abstinence JUMP TO: 00:00 OA Under the Microscope: Why I’m Talking About This 07:41 The 12 Steps of OA — Helpful or Harmful? 16:45 Food, Faith, and Shame: The Higher Power Debate 21:02 Red Flags: Where OA Misses the Mark 31:00 Better Options: What Works Instead of OA 37:55 Final Verdict: My Honest Review of OA Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Does Insulin Make You Fat or Metabolism Slow Down with Age? (with Dan Feldman, MS, RD, CPT)
Scrolling through social media for health tips can feel like navigating a minefield. One minute you’re told carbs make you gain weight, the next you hear metabolism tanks as you age — but what’s actually true? In this episode, I’m sitting down with Dan Feldman, a registered dietitian and personal trainer who’s uniquely positioned to decode the wellness chaos online. We dive into: Why certain health trends blow up, even when they’re not backed by science The biggest nutrition myths you’ve probably heard (carbs, insulin, metabolism, creatine, abs are made in the kitchen — we’re tackling them all) How to tell helpful advice from harmful hype in the wellness world The challenges of balancing evidence-based info with the need to capture attention online Practical tips for health pros struggling to find their voice amid the noise If you want to stop spinning your wheels on confusing health advice and finally get clarity on what really matters, this episode is a must-listen. Hit play and learn how to scroll smarter, not harder. 👀 CONTACT/FOLLOW/WORK WITH DAN Dan's Instagram Dan's website Dan's Dietitian Mentor Instagram Nutrition for powerlifters course SOURCES/GRAPHICS MENTIONED Dan's insulin graphic Dan's metabolism graphic Metabolism study on Pubmed Creatine meta analysis on Pubmed Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Binge Eating Is Normalized in Powerlifting… But Should It Be? (with Malisa Nguyen, RD, LD)
Binge eating isn’t just something that happens when you’re stressed out with a pint of ice cream; it’s often built into the culture of certain sports. I'm sitting down with fellow dietitian and strength coach Malisa Nguyen, RD (founder of Strength and Intent ) to pull back the curtain on how binge eating and disordered eating are normalized in the world of powerlifting — and what athletes and coaches can do differently. TOPICS COVERED: 🏋️♀️ The hidden side of powerlifting nutrition — why “making weight” often comes at the expense of health 🍔 Binge eating after weigh-ins — how it’s normalized, glamorized, and why it can be harmful long-term 🧠 Recovery & physique goals — can you pursue fat loss or body composition changes after disordered eating without relapsing? 💬 The power of intention — why your why matters more than the macros 👭 Support systems — how coaches, dietitians, and community can make or break an athlete’s relationship with food Whether you’re an athlete, coach, or just someone who wants to know if you can pursue fitness goals without sliding back into old food struggles — this conversation is a game-changer. JUMP TO: 01:08 – How Malisa went from business major → dietitian 05:47 – Growing up with mixed food/body messages (clean your plate… but don’t get fat 🙃) 10:22 – Can you actually chase fitness goals without wrecking your head? 15:03 – The messy middle of recovery + learning to eat without tracking every bite 21:32 – Realizing “oh wait, I get to decide what’s best for me” 23:06 – Why you still need people in your corner (even if you’re a pro) 27:57 – Powerlifting has a binge eating problem… let’s talk about it 35:13 – How to fuel smart for performance instead of last-minute crash diets 37:21 – Building a community that doesn’t glamorize disordered eating 📲 CONNECT WITH MALISA: Instagram: Malisa Nguyen Instagram: Strength & Intent Website: Strength and Intent Nutrition for Powerlifters Course 💡 Ready to quiet the food noise, stop binge eating, and build a healthy relationship with food? Grab my free mini-course: The Binge Free Blueprint Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Bonus Episode: Nicholas's Birth Story
This one’s a little different from the usual Nourished & Free® vibes because today I’m joined by my husband, Vincent, to share the story of our son Nicholas’s birth. 🩵 If you’ve listened to Penelope’s and Cillian’s birth story episodes, you know I love recording these—not just to remember all the details for us, but because you all seem to love the wild, emotional, funny, real-life rollercoaster that birth always is. And trust me… Nicky’s story was a ride. TOPICS DISCUSSED: 🩵 The dramatic season leading up to his birth (house stress, business dips, and oh yeah—Vin rupturing his Achilles 6 weeks before my due date 🤦♀️) 🩵 What it’s like to be overdue (by my standards) and totally over it 🩵 The Miles Circuit, bloody shows, and the weird joy of finally being in pain 🩵 Why I was pushing Vincent around the hospital in a wheelchair while contracting to Justin Bieber 🩵 My experience in the low-intervention suite and choosing an unmedicated birth 🩵 The terrifying moment Nicholas was born and didn’t breathe right away—and the hours he spent in the NICU 🩵 How that season of struggle finally turned into a turning point for our family It’s raw, it’s real, it’s emotional, and it’s also filled with laughter (because how else do you cope when you’re both miserable but also bringing new life into the world?). Whether you’re a birth story junkie, a fellow mama who gets it, a friend who's curious, or you just love hearing how God reigns & rules over all, this one’s for you. JUMP TO: 00:00 – Pregnancy Recap 01:11 – When Life Piled On: house stress, business dip, and Vin's ruptured Achilles 9:41 – The Longest Two Weeks Ever 14:52 – Finally, Labor Begins 18:52 – Wheelchair Laps + Justin Bieber 32:29 – The Low-Intervention Suite 33:56 – Transition + An Unwelcome Surprise 40:49 – Twenty Minutes of Chaos: contractions, yelling, and helpless sidelines 43:40 – The Scariest Silence 53:13 – Meeting Our Angel Boy RESOURCES MENTIONED Miles Circuit Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Biggest Loser Doc: Registered Dietitian (and Her Husband) React
My husband Vincent and I are unpacking Netflix’s brand-new documentary Fit for TV , a deep dive into The Biggest Loser . We're sharing our thoughts on the stories, scandals, and shocking truths behind one of the most infamous weight-loss shows of all time. Whether you have seen the doc or would rather skip it and hear what someone else thought, I think you'll enjoy sitting in on our thoughts after watching. From “temptation challenges” to behind-the-scenes medical battles, we've got plenty of unfiltered thoughts on what the show got wrong, what the documentary revealed, and why shows like this shaped an entire generation’s views on weight, health, and self-worth. Expect plenty of "did that seriously happen!?", marital bickering, and some metabolism 101. Also, highly recommend listening on 1.2x speed. In this episode you’ll hear about: What Fit for TV revealed about The Biggest Loser’s hidden dangers The shocking calorie and exercise demands contestants endured Whether weight loss reality shows create lasting harm or quick entertainment How weight stigma and shame feed binge eating and body image struggles Why metabolism myths (like “starving breaks your metabolism forever”) are misunderstood What Michelle wished the documentary had covered about binge eating disorder Studies mentioned: Biggest Loser Study Kevin Hall's follow up analysis Minnesota Starvation Experiment FAST FORWARD TO 00:00 – Why my husband doesn’t listen to my podcast 01:31 – First impressions: why Fit for TV felt different from other docs 05:06 – Childhood memories & growing up with The Biggest Loser 7:21 – Fat-shaming on primetime: how it shaped body image 8:19 – Contestants’ stories: Danny, “secret donut runs,” and binge eating 9:33 – Meet Dr. Huizenga: hero, villain, or just damage control? 15:53 – Calories in, calories out… and why Jillian Michaels is a disaster 28:04 – The infamous “temptation challenges” explained 36:54 – Shame as motivation? Why yelling doesn’t build a healthy relationship with exercise 42:57 – Rumors of drugs, and btw a contestant died!?! 47:35 – The infamous "broken metabolism study" and what the show left out 54:35 – Important quotes, why some contestants were glad they went on The Biggest Loser, and what we can learn today Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
The Science Behind “I Know What to Do, But I Don’t Do It” (with Kasey Jo Orvidas, PhD)
Struggling to follow through on your goals OR getting your clients to follow through — even though they know what to do? It’s not a willpower problem… it’s a mindset one. In this episode, I’m joined by Dr. Kasey Jo Orvidas — PhD in psychology, certified health and fitness coach, and creator of the Health Mindset Coaching Certification — to break down the actual science behind lasting behavior change. We dig into: Why you sabotage your goals (even when you want to succeed) The truth about willpower, motivation, and self-control The difference between guilt vs. shame — and why it matters How to build real consistency through self-efficacy and mindset shifts What coaches and health pros need to understand to help clients change for good Whether you’re tired of “starting over” or you’re a coach wondering how to help clients finally follow through, this episode is packed with practical psychology and zero fluff. 🔗 Links mentioned in this episode: Free Coaching Code Event Follow Kasey on Instagram Link to Work With Michelle TOPICS COVERED👇🏼 00:00 Intro to Mindset and Psychology 05:45 Kasey's Journey into Psychology 10:28 Merging Health/Fitness Coaching and Mindset 13:38 The Psychology Behind “I Know What to Do, I Just Don’t Do It” 18:33 Step 1 to Changing Your Habits 20:51 Guilt vs. Shame 25:47 Decoding Willpower, Motivation, and Self-Control 26:04 Out of Willpower? Here’s What to Do Instead (+Defining Willpower and Self-Control) 29:35 Motivation & the Science of Follow-Through 33:29 Building Self Confidence 41:49 Building Self Confidence in Coaching 44:23 How to Change Your Mindset to Work For You Instead of Against You Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Reading Survey Responses I Was Low-Key Nervous to Open From Past Clients ✨ 5-Year Anniversary Bonus Episode ✨
WOW Yates Nutrition, LLC has officially been established for 5 years! I AM SO BLESSED. Seems like a great time to (potentially) roast myself and see what past clients (those who have been on their own after working with me for at least 6 months) have to say about me. I took peeks here and there at what the responses were saying, but this is the first time I'm sitting down after the last wave of responders and seeing the final results. If you have ever wondered if long term healing is actually possible, what life after Nourished & Free® looks like, and if I actually do help people - stick around and find out. Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
How This Christian Therapist Healed Her Relationship with Food (Client Confessional with Julianne)
Today I’m joined by my former client and licensed therapist Julianne — who brings the perfect mix of clinical wisdom and “yep, I’ve been there” energy to this conversation. She gets honest about what brought her to Nourished & Free® in the first place — think postpartum chaos, generational baggage, medical trauma, and some real mixed signals from both church and culture about what her body “should” be. We get into the messy, often-ignored space where faith, food, and body image collide — and talk about what it actually means to honor God with your body (hint: it’s not obsessing over every calorie or shaming yourself into submission). We cover everything from performance vs. perfection to raising daughters in a world that still acts like thinness = holiness. Whether you share our faith or not, this episode is packed with raw honesty, relatable “oh my gosh, same” moments, and some hard-hitting truths about food shame, body image in the church, and finding freedom in the gray area. If this conversation hits home and you're tired of doing this food + body image stuff alone, Nourished & Free® might be exactly what you need. It’s my group coaching program where we ditch the guilt, unpack the shame, and rebuild your relationship with food in a way that’s actually sustainable (and not miserable). Learn more or apply here . TOPICS COVERED 👇 00:00 Introduction 03:36 Julianne's Journey with Food and Body Image 07:57 The Impact of Athletic Background on Body Image 08:52 Faith and Body Image: A Christian Perspective 13:16 Deconstructing Body Image Beliefs 21:38 Light Bulb Moments in Nourished & Free 25:51 Unraveling Lies About Food and Body Image 29:17 Redefining Success Beyond the Scale 30:18 Celebrating Strength and Body Adaptation 31:17 Cultural Pressures and Body Image 32:11 Navigating Conflicting Messages About Body Image 35:12 The Journey of Self-Acceptance and Community Support 37:05 Healing Through Shared Experiences 39:06 Transforming Relationships with Food 42:13 Finding Balance in Food and Life 43:07 Encouragement for Women Struggling with Body Image 45:05 The Importance of Community in Healing 46:51 Navigating Faith and Body Image 48:44 Hope for Future Generations 49:30 Closing Thoughts and Resources CONNECT WITH JULIANNE: Visit her website or Instagram Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
Are Chiropractors a Scam? (with Trevor Zierke, DC)
Your Chiropractor’s Not Gonna Love This Episode 😬 I sat down with Trevor Zierke, DC, a disillusioned chiropractor who has a LOT of dirt to share on his field. We dig into the wild world of chiropractic care, from sketchy X-ray sales tactics and essential oil upsells to why some chiropractors think they can cure literally anything with a back crack. We talk red flags (like telling you they can fix your PCOS), green flags (like knowing when to refer out), and why your posture probably isn’t the root of all evil. Trevor also breaks down why some people do feel better after seeing a chiropractor—and why that doesn’t always mean it’s the adjustment doing the work. If you've ever been told your spine is to blame for your kid's ADHD, endo, reflux, or mood swings… buckle up. This episode is for anyone who’s: Curious about the real science behind chiropractic care Been burned by overpromising, under-delivering clinics Wondering whether adjustments are helpful or just hyped A tired mom who's been told their baby needs spinal work (nope) This one pulls back all the curtains—and probably saves you a (copay or ten). TOPICS COVERED 👇 00:00 Introduction and Background of Chiropractic 04:11 Trevor's Journey into Chiropractic Education 06:58 Philosophy vs. Evidence-Based Practice in Chiropractic 10:07 The Variability in Chiropractic Education 12:00 Understanding Subluxation and Its Misconceptions 14:44 The Religious Undertones in Chiropractic Beliefs 17:51 Personal Anecdotes and Experiences with Chiropractic 20:48 Conclusion and Final Thoughts 23:27 The Limitations of Temperature Scanning in Chiropractic Care 26:23 Misleading X-Ray Practices in Chiropractic 29:31 The Illusion of Chiropractic Effectiveness 32:22 The Risks of Overselling Chiropractic Benefits 36:16 Pediatric Chiropractic Care: A Critical Examination 41:13 Understanding Correlation vs. Causation in Health Claims 50:28 Red Flags in Chiropractic Care 53:27 Understanding Chiropractic Treatment Models 56:35 The Role of Essential Oils in Chiropractic 01:00:51 Debunking Myths in Chiropractic 01:04:08 When to See a Chiropractor 01:08:47 The Shift to Virtual Chiropractic Care CONNECT WITH TREVOR: Struggling with long-term nagging pain or injuries? Go to his website Follow him on Instagram Follow him on Tiktok Subscribe to his channel on Youtube Send an anonymous love note, or suggest a future episode! Support the show LEARN MORE 🔥 My Signature 4-Month Program, Nourished & Free ® 📲 Follow me on Instagram (you'll get to know me pretty quickly!) 📖 Check out my blog for tons of helpful articles SHOW SOME LOVE ⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!) 🏷️ Show me you're listening by tagging me on socials! @yatesnutrition
