Episode Description:

In this solo episode, I’m walking you through one of my favorite tools for simplifying healthy eating.

Instead of obsessing over numbers or feeling paralyzed by food rules, I’m sharing an easy way to build balanced meals and snacks without the stress. I call it the Overthink-Proof Plate—a flexible, judgment-free framework I’ve been using with clients and patients for years. You’ll learn simple formulas that support steady energy, better moods, and fewer blood sugar crashes.

We’ll talk about what a “balanced” plate actually looks like, how to stop second-guessing your food choices, and why a little chocolate after dinner might not be a problem at all. There’s a lot of permission in this episode—permission to eat, enjoy, and focus on what feels good in your body.

Key Takeaways:

• Why overthinking your meals usually backfires—and what to try instead
  
  

• How a simple plate formula can support energy, focus, and fewer cravings
  
  

• The real deal on popcorn (yep, we’re going there) and other snack-time decisions
  
  

• What balanced actually looks like on your plate—without calorie-counting
  
  

• Why giving yourself permission to enjoy food might be the healthiest move you make

If you’ve been stuck in food rules that suck the joy out of eating, this episode is a gentle reminder that nutrition can be both nourishing and sustainable. Building a plate that works for your body doesn’t have to feel complicated—it just needs to make sense for you.

Listen in, take what serves you, and give yourself some credit—you’re doing better than you think.

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/wZwpfB8_Vs4

Episode Description:

Loneliness doesn’t always show up with warning signs.

Sometimes it’s loud. Other times, it’s that quiet urge to fill an online cart you don’t need, or the weird heaviness of a free weekend with nothing on the calendar.

In this solo episode of The Drama-Free Healthy Living Podcast, let’s talk about the very human experience of feeling disconnected—and what to actually do about it.

I’ll walk you through my go-to “Loneliness Game Plan,” a set of simple, practical steps to help you manage those tough moments without spiraling into habits that leave you feeling worse. No judgment, just tools that work when you’re not feeling like your best self.

This is about supporting yourself—on the days you need it most.

Key Takeaways:

• Why loneliness can hit anyone—regardless of personality or relationship status
  
  

• Recognizing your personal triggers (and how they sneak up on you)
  
  

• Healthy vs. not-so-helpful coping mechanisms—and how to tell the difference
  
  

• How to build a “Loneliness Game Plan” tailored to your real life
  
  

• What it means to show up for yourself with care, not criticism

There’s no perfect system for handling hard emotions—but having a plan helps. A walk, a call, a small routine, even blasting music while scrubbing the bathroom—those little acts are more powerful than they seem. Loneliness may be part of life, but it doesn’t have to define your day. Keep your list nearby, stay curious about what you need, and remember: feeling off doesn’t mean you’re off track.

Want more real-life tools to manage stress and tough emotions?

Check out my book The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety. It’s full of simple, doable strategies that support your mental and emotional well-being—especially on the days when everything feels like too much.

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/M6LpzDtArlI

Episode Description:

It’s easy to tell ourselves we’ll move “when things calm down.” But let’s be honest—life rarely slows down on its own.

In this solo episode, I’m breaking down the all or nothing mindset that keeps so many of us from moving our bodies in a way that actually feels supportive. Whether you're in a busy season, feeling low on energy, or just trying to figure out how movement can realistically fit into your day, this is your reminder that it doesn’t have to be perfect to be powerful.

We’ll explore why movement is more than a tool for physical health. It’s a way to reset, refocus, and reconnect with yourself. And yes, even five minutes counts.

If you've been feeling stuck, overwhelmed, or just plain tired, this episode is full of gentle encouragement to help you rethink your approach and make movement work for you.

Key Takeaways:

• Reframe your relationship with exercise by focusing on how it makes you feel, not how it should look.

• Let go of the pressure to do long workouts—small, consistent movement adds up.

• Discover simple ways to find time to move, even on your busiest days.

• Use physical activity as a tool to boost energy and work through stress or emotion.

• Make movement feel approachable and aligned with your current season of life.
  
  

Movement doesn’t have to be perfect to be meaningful. Sometimes the win is simply showing up. Let this be your invitation to move with kindness, with curiosity, and most of all, with the reminder that you're allowed to make space for yourself—even in the busiest seasons.

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

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

YouTube Link 👉 https://youtu.be/em4CLY8T3Gg

Episode Description:

Transitions—big or small—have a way of shaking up everything we thought we had figured out. In this solo episode, I’m opening up about a deeply personal season of change—from healing after surgery to embracing motherhood through surrogacy after a long and challenging fertility journey. I’m not just sharing the milestones—I’m talking about the messy middle, the identity shifts, and what it really means to stay grounded when everything around you is changing.

If you’ve ever felt like you’re supposed to “have it all together” in the middle of a life transition, this one’s for you.

• Redefine what balance looks like in your current season—because what worked before may not work now, and that’s more than okay.

• Simplify your nutrition with realistic, feel-good meals that support energy, healing, and clarity (no perfection required).

• Shift your movement mindset: consistency over intensity, and curiosity over pressure.

• Build simple rituals—like journaling, breathwork, or stepping outside—that help anchor you when life feels chaotic.

• Protect your energy (especially online), set boundaries, and give yourself full permission to curate what you consume.

No one teaches us how to care for ourselves when the ground is shifting. But we can learn to respond with gentleness, presence, and a few small habits that make a big difference. You don’t have to be thriving to be growing—and self-care doesn’t have to be fancy to be effective.

If you’ve read The Little Book of Game Changers, you’ll recognize a few of these small-but-mighty habits that I keep coming back to—especially in seasons where everything feels uncertain. And if you’ve read The Farewell Tour, you’ll hear echoes of the lessons I learned about caring for others and for myself when life takes unexpected turns. This episode pulls from both.

Tune in, take what you need, and if this episode speaks to you, pass it along to someone who might need it too.

Curious about surrogacy? This article from the Cleveland Clinic offers a great overview:
https://my.clevelandclinic.org/health/articles/23186-gestational-surrogacy

You can also stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

👉 If you like what you hear, leave us a 5-star review on Apple Podcasts HERE

YouTube 👉 https://youtu.be/cku9PvQAokc

📌Make sure to check out Maggie’s new book ‘The MIND Diet: A Scientific Approach to Enhancing Brain Function’ https://amzn.to/4je5NPt

📌 Also check out The United States of Arugula https://amzn.to/3Qvw0Me

👉 In this episode of the Drama Free Healthy Living, Maggie Moon, a Columbia University-educated, culinary school-trained registered dietitian, and bestselling author, shares her journey and expertise in nutrition focused on brain health.

We delve into the principles of the brain health focused diet, which combines elements of the Mediterranean and DASH diets tailored to enhance brain function.

The discussion covers the diet's practical application, its flexibility in accommodating cultural and individual preferences, and its broad array of food recommendations. We also address common misconceptions about dietary fats, alcohol, and the importance of balance and psychological safety in dietary patterns. Throughout, Maggie offers practical tips for incorporating mind diet principles into simple everyday meals.

🖋️ Some key points

(00:00) Introduction and Guest Welcome

(00:24) Maggie's Background and Achievements

(01:39) The Mind Diet Overview

(02:33) Maggie's Journey to Becoming a Dietitian

(03:57) Brain Health and the Mind Diet

(07:19) Implementing the Mind Diet

(17:42) Cultural Adaptations and Practical Tips

(24:27) Conclusion and Final Thoughts

🌎 Connect with Maggie Moon

Website https://maggiemoon.com/
https://minddietmeals.com/
Instagram https://www.instagram.com/minddietmeals/?hl=en
LinkedIN https://www.linkedin.com/in/maggiemoon


🌎 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

🎤 Podcast post-production by Seamless Multimedia

YouTube 👉 https://youtu.be/2QjjQk9FWrA

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

Connect with me on IG @jesscording

📌Get innovative & effective vaginal healthcare, powered by our state-of-the-art vaginal microbiome test: check out EVVY https://www.evvy.com/

📌EVVY on Instagram https://www.instagram.com/evvy/?hl=en

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording dives into women's health with Priyanka Jain, co-founder and CEO of Evvy, and Kate McLean, Evvy's lead medical director.

The discussion focuses on the disparities in women's healthcare and how Evvy aims to address these gaps through pioneering research on the vaginal microbiome. Priyanka and Kate explain how Evvy's innovative testing and data analytics provide comprehensive insights into vaginal health, fertility, and offer personalized treatments.

The conversation also touches on systemic issues in healthcare, the importance of self-advocacy, and how data can empower women to achieve better health outcomes. With a focus on access, experience, and innovation in women's health, this episode provides valuable insights for anyone interested in closing the gender health gap.

🖋️ Some key points

(00:00) Welcome to the Drama Free Healthy Living Podcast

(00:53) Disparities in Women's Healthcare

(02:58) Challenges in Diagnosing and Treating Women's Health Issues

(06:37) Barriers to Women's Healthcare Access

(15:25) Evvy's Mission and Innovations

(20:41) Understanding Vaginal Microbiome Pathogens

(21:37) Linking Bacteria to Health Outcomes

(24:18) Impact of Vaginal Microbiome on Fertility

(25:48) Challenges in Women's Healthcare

(30:55) Advice for Women Seeking Better Healthcare

(35:44) How to Learn More About Evvy

(36:35) What Healthy Living Means to Us

(40:11) Conclusion and Final Thoughts

🌎 Connect with Priyanka Jain

LinkedIN https://www.linkedin.com/in/pjain16

🌎 Connect with Kate McLean

https://www.linkedin.com/in/kate-mclean-md-mph-facog-b875aa176


🌎 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

🎤 Podcast post-production by Seamless Multimedia

👉 If you like what you hear, leave us a 5-star review on Apple Podcasts HERE

YouTube 👉 https://youtu.be/j3iE0qWUNpc

📌Make sure to check out the new book ‘The Ambition Tramp: How To Stop Chasing and Start Living’ https://www.amazon.com/Ambition-Trap-Chasing-Start-Living/dp/0593655303

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording welcomes business and career coach Amina AlTai to discuss her new book, 'The Ambition Trap: How to Stop Chasing and Start Living.' Amina shares her personal journey from burnout to becoming a holistic career coach, the signs our bodies give when it's time to pivot, and the difference between happiness and contentment. She also delves into topics like perfectionism, the passion tax, and actionable steps to avoid burnout. Listen in for valuable insights on achieving a balanced, purpose-driven life.

🖋️ Some key points

(00:00) Introduction and Guest Overview

(03:13) Amina's Journey to Coaching

(05:30) The Importance of Wellness in Business

(09:34) Happiness vs. Contentment

(16:04) Recognizing Signs of Burnout

(21:06) Understanding Our Needs

(22:16) Perfectionism and Imposter Syndrome

(27:18) The Passion Tax

(30:26) Preventing Burnout

(35:35) The Ambition Trap

(36:26) What Healthy Living Means

🌎 Connect with Amina AlTai

Website https://www.aminaaltai.com/
Instagram https://www.instagram.com/aminaaltai/?hl=en
LinkedIN https://www.linkedin.com/in/aminaaltai


🌎 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

🎤 Podcast post-production by Seamless Multimedia

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

YouTube link👉 https://youtu.be/Lwn8eT2bFjY

In this solo episode, I’m opening up about something we all bump into from time to time: that frustrating, foggy, can’t-quite-move-forward feeling. Yep—feeling stuck. Whether it's your wellness routine, career path, or life in general, I’m sharing some powerful mindset shifts that can help you get back into motion—without overhauling your entire life.

We’ll explore why small actions matter, how shifting your physical space can refresh your mental space, and why embracing discomfort might be the key to growth. I’m also talking about how tools like gratitude, visualization, and yes—even rest—can help clear the mental clutter. (Plus, a little story about my cat Beef’s unexpected role in my morning routine.)

Here are some key takeaways to listen for:

• Feeling stuck is a sign—not a failure. It’s often the nudge for change.
  
  

• Small steps create momentum, especially when motivation is low.
  
  

• Your inner critic doesn’t get the final say—you do.
  
  

• Changing your surroundings can help shift your mindset.
  
  

• Discomfort isn’t a red flag—it’s a growth cue.
  
  

• Gratitude and visualization can help rewire your brain for possibility.
  
  

• Rest is a strategy, not a weakness.
  
  

• Prioritizing yourself is how you build long-term progress—not burnout.

And here’s the thing: sometimes the most powerful shift is simply giving yourself permission to pause, pivot, and show up in a way that feels doable—even on the hard days.

Listen in when you need a mindset reset, a little encouragement, or just someone to remind you that you’re doing better than you think.

If you want more of this kind of content, I invite you to sign up for my newsletter at jessicacording.substack.com.

Every week, I share fresh content—simple tips, tools, and ideas for what to eat, how to take care of your body, and how to stay grounded, even when life gets busy.

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

Connect with me on IG @jesscording and sign up for my substack at jessicacording.substack.com for nutrition and wellness tips delivered right to your inbox every week.

Disclaimer:

This podcast is intended for educational and entertainment purposes only.

Yes, I’m a registered dietitian and health coach—but I’m not your individual provider.

So please remember: this podcast isn’t a replacement for personalized care.

But I do hope these tips resonate with you and support your journey in the ways you need most.