Episode Description

In this solo episode, I dive into why a nourishing breakfast does so much more than just “start your day.” It helps stabilize blood sugar, support hormone balance, and fuel your metabolism—especially for women over 35. If you’ve ever skipped breakfast or relied on a granola bar and coffee to get by, this episode will help you rethink what your mornings can look like.

You’ll learn what to eat (and why) to keep your energy steady, your mood balanced, and your body supported. From easy make-ahead ideas like overnight oats and smoothies to savory options like veggie scrambles, you’ll leave this episode feeling inspired—and ready to eat breakfast that actually works for you, not against you.

Key Points:

• Understand why eating breakfast within a few hours of waking helps stabilize blood sugar and energy throughout the day.
  
  

• Learn how a protein-rich breakfast supports hormone balance, muscle maintenance, and focus—especially during perimenopause and menopause.
  
  

• Discover the “sweet spot” for intermittent fasting and why delaying breakfast too long can backfire for women.
  
  

• Explore the power trio: protein, fiber, and healthy fats—and how each one helps keep you full, energized, and satisfied.
  
  

• Get simple, real-life breakfast ideas: Greek yogurt bowls, overnight oats, smoothies, cottage cheese bowls, veggie scrambles, and even repurposed dinner leftovers.
  
  

• Find easy prep strategies like smoothie packs, make-ahead oats, and grab-and-go staples to simplify busy mornings.
  
  

• Shift your mindset from restriction to nourishment—because fueling your body is an act of self-care, not indulgence.
  
  

• Reflect on how consistency, not perfection, is the real secret to a healthy metabolism.

Breakfast is not just a meal—it’s a message to your body that you’re ready to take care of it. When you start your day with the right fuel, you set the tone for how you’ll show up—for your work, your loved ones, and yourself. Nourishing your metabolism isn’t about rules or rigidity—it’s about self-respect, energy, and showing your body it can count on you.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out the book High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy

👉 Judith Joseph, MD, MBA, is a Columbia-trained psychiatrist and the founder of and chief investigator at Manhattan Behavioral Medicine, New York City’s premier clinical research site, a clinical assistant professor in child and adolescent psychiatry at NYU Langone Medical Center in Manhattan, and chairwoman of the Women in Medicine Board at Columbia University’s Vagelos College of Physicians and Surgeons.

Dr. Judith Joseph was awarded by the US House of Representatives with a 2023 Congress Proclamation Award for her social media advocacy and mental health research. In 2024, she was named a top 6 NAACP Mental Health Champion. With nearly 1 million social media followers, she’s emerging as a leading voice on hidden depression in high achievers.

We delve into the prevalence of high functioning depression among high-achieving individuals, exploring ways to recognize and address this often overlooked condition. Dr. Judith shares her personal journey from anesthesiology to psychiatry and discusses her research on invisible pain, trauma, and mental health. The discussion covers practical strategies from Dr. Judith's book, including the five Vs—validation, venting, values, vitals, and vision—to foster mental well-being and resilience. We also highlight the unique challenges faced by women and the importance of healthy relationships in achieving happiness. Tune in for invaluable insights on mental health and practical steps to improve your overall well-being.

🖋️ Some key points

(00:00) Introduction and Guest Overview

(00:28) Dr. Judith Joseph's Background and Journey

(02:07) Understanding High Functioning Depression

(04:17) The Science of Trauma and Its Impact

(13:37) The Five Vs for Mental Health

(20:40) Addressing Burnout and Unhappiness

(25:49) Connecting with Dr. Judith Joseph

(27:01) Conclusion and Final Thoughts

🌎 Connect with Judith Joseph, MD, MBA,

Website https://drjudithjoseph.com/
IG https://www.instagram.com/drjudithjoseph/?hl=en

🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

YouTube Link 👉 https://youtu.be/ciiq_mHnKgM

Episode Description:

It’s been a while since I’ve done a solo episode, and this felt like the right moment to sit down and share a little life update. A lot has changed for me this year — some of it amazing, some of it challenging, and plenty of it somewhere in between. In this episode, I’m talking about what day-to-day life looks like right now, how I’m finding my footing in a new season, and the little shifts that are making a big difference.

Think of this as us catching up over coffee — honest, a little messy at times, and hopefully a reminder that none of us have it all figured out.

Key Takeaways:

• A peek into what life has looked like for me these past few months.

• The real highs and lows of adjusting to big changes.

• How I’m keeping routines simple and flexible.

• What I’m learning about asking for help and letting go of “shoulds.”

• Some updates about where the podcast is headed next.

…and more!

If you’re in a season of transition (or just curious about the behind-the-scenes of my life lately), I think you’ll feel right at home in this one.

If you like what you hear, leave a 5-star review on apple podcasts HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube Link: https://youtu.be/4F6JXaonHHw