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

Episode Description:

You know those days when you wake up tired, and before you know it, you’re reaching for coffee, donuts, chips, anything to keep going? You’re not imagining it—and you’re definitely not lacking willpower. When you’re running on empty, there are real changes happening in your body that make cravings stronger and energy harder to manage.

In this episode, we’ll unpack what’s really going on when exhaustion hits, why your body asks for quick fixes, and how to work with those signals instead of feeling like you’re fighting against them. I’ll share practical ways to balance your energy, support your mood, and make food choices that actually help you feel better—without guilt, shame, or complicated rules.

Key Takeaways:

• Why exhaustion triggers intense cravings

• How your hunger and fullness cues change when you’re low on sleep

• Easy ways to stabilize energy without over-restricting or cutting carbs

• Simple swaps, snack pairings, and hydration hacks that can make a real difference

• A mindset shift around cravings that takes the pressure off
  …and more!

If you’re in one of those seasons where you’re just trying to keep up, you don’t need another set of rules or someone telling you to “just try harder.” You need compassion. You need space to breathe. And sometimes, it starts with giving your body what it needs without shame. You’re doing better than you think.

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/m5fxW81HnzU

Episode Description:

In this solo episode of The Drama-Free Healthy Living Podcast, we’re talking about something we’ve all dealt with but don’t always know how to manage: hanger — that fiery mix of hunger and irritability that can completely throw off your day.

I’m sharing some of my favorite tools from my book, The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety, to help you understand what’s really going on in your body and why your mood, energy, and focus can take a hit when you go too long without eating or lean on foods that don’t keep you satisfied. You’ll walk away with simple, doable strategies to stabilize blood sugar, boost energy, and keep those mid-day meltdowns at bay.

If you’ve ever wondered why skipping lunch turns into snapping at everyone by 3 p.m., or why a sugary breakfast leaves you drained by 10, this episode offers practical insights that make managing your energy — and your mood — feel a lot more doable.

Key Takeaways:

• What’s actually happening in your body when hanger strikes — and why it’s not just “in your head”

• How balancing protein, fat, and fiber can keep your energy and mood steady

• The foods that truly support focus and emotional well-being

• “Frenemy foods” that might secretly make your hanger worse

• Simple, realistic ways to build meals and snacks that help you feel satisfied and grounded
  …and more!

Hanger isn’t a personality flaw — it’s your body’s way of asking for support. With a few small, intentional shifts, you can keep your energy steady, your mood balanced, and your focus sharp. The best part? You don’t have to overhaul everything to feel better. Sometimes, it’s as simple as giving your body what it’s been asking for all along.

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/Dp3EEJ4RCts

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