If you’ve ever said, “I’m either all in or completely off the rails,” this episode is for you.

Today, I’m joined by Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness.

We’re digging into perfectionism and the all-or-nothing mindset—how it shows up around food, how it sabotages progress, and why being “imperfect” might be exactly what you need.

Topics Covered:

• What perfectionism actually looks like in day-to-day eating

• Why black-and-white thinking leads to burnout (and bingeing)

• The myth of needing to “get it right” 100% of the time

• How to pause and reflect without shame

• Why the middle path is harder—but also way more sustainable

Katie and I come at this from two different angles, from my perspective as a dietitian, her's as a therapist. You’ll hear how those perspectives blend together to help clients navigate change in a real, doable way.

You can find Katie McKenna on her website here.

Learn about 1-1 online nutrition coaching here.

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere!

But is it all just marketing hype? Are electrolytes something you actually should be supplementing with? In my opinion - maybe. It depends on your exercise, the time of year, and more.

Topics covered:

• What electrolytes are.
• How you can get each of the electrolytes.
• Do you need to supplement?
• What you should look for in a supplement.
• How to get electrolytes from food.

Ah, balance. That magical word we all say we want—until we realize we have no idea what it actually means.

Is it eating grilled chicken and broccoli five days a week so you can go wild on a cheeseboard and wine on Saturday night? (Spoiler: that’s not it.)

In this episode, I break down what real-life balance looks like—from what’s on your plate to how your meals are spaced throughout the day so you’re not eating a pile of gummy bears at 9pm.

Topics Discussed:

• How to build a balanced meal

• Why sauce counts (and why I’ll never touch your coffee order, promise)

• The sneaky way “just a little” sugar adds up across the day

• Why your weekends might be sabotaging your progress

• How to prep for busy seasons so you’re not living off cold string cheese and regret

  
  

Balance isn’t perfection. It’s not eating perfectly Monday–Friday and then letting chaos reign. It’s structure and flexibility. And in this episode, we’ll help you find your version.

Macronutrient and Calorie Calculator

If you liked this episode, check out this one about the Nutrition Pyramid

Learn about 1-1 online nutrition coaching

I’ll be honest: camping is not my thing. But I know a lot of you love it, and when it comes to staying on track with nutrition while you’re out in the woods, it can feel like a bit of a mess. That’s why I brought in Coach Trisha, who does camp and has figured out how to keep meals balanced (and still fun).

We talked all things car camping - from what to pack in your cooler (yes, you might want two!) to how to prep simple meals like skillet dinners, breakfast egg scrambles, and even walking tacos. We talk about the "all weekend snack-fest" trap, prepping ahead for post-camping Mondays, and how to think through food choices so you can enjoy that s’more and feel good in your body.

And if you’re doing more hiking than camping, don’t miss our previous episode that dives into food and fuel for the trails!

Topics Discussed:

• Car camping basics

• Easy meal ideas

• Snack and protein tips for the outdoors

• How to avoid grazing all day

• Post-camping recovery

• Fitting in fun foods like s’mores

• Alcohol, hydration, and food safety

Connect with Trisha Caton, RD:

Instagram:⁠⁠ @nutrition_by_trisha⁠⁠

⁠⁠⁠Work with Trisha⁠⁠⁠

Hiking Podcast

If you’ve ever hit the trail with good intentions and come back wondering why am I so hungry for three days straight? — this one’s for you.

In this episode, I’m joined by Coach Trisha (fellow hiking buddy and nutrition nerd), and we’re talking all about how to fuel your hike without overdoing it. Because yes, hiking is great exercise... but that doesn’t mean it earns you an all-you-can-eat burger and fries plus a beer at the bottom.

We’ll walk you through what to eat before, during, and after your hike—especially if you’re trying to lose weight or just stay on track with your goals. From car snacks and salty Rice Krispies to sneaky electrolytes and why your protein bar might be working against you, we’ve got your back.

We also get real about what hiking actually burns (spoiler: probably not 2,000 calories) and how to keep the “I earned this” mentality from undoing your progress.

Whether you’re new to hiking or a seasoned trail pro, you’ll leave this episode with tips you can actually use on your next outdoor adventure.

Topics Discussed:

• Fueling before your hike

• What to eat while hiking

• How many calories you're actually burning on a hike

• Hydration

• Overeating after your hike is over

Connect with Trisha Caton, RD:

Instagram:⁠ @nutrition_by_trisha⁠

⁠⁠Work with Trisha⁠⁠

Past podcast episodes with Trisha

⁠Meet Coach Trisha⁠

⁠Lose fat, not muscle⁠

⁠Nutrition Mythbusting⁠

⁠Intermittent Fasting⁠

Eating when you don' feel well

There’s so many ways to eat more protein without eating more meat! So even if you aren’t a vegetarian, I think you’ll find this episode to be worth a listen.

When I met Neha, I knew that she had some valuable tips and lessons to share! She lost 30 lbs herself eating an Indian and Vegetarian diet, and has learned so much along the way.

She learned so much by tracking her macros and losing weight, that she became a macro coach herself!

Topics:

• Why macro counting is more sustainable long term than other diets
• How to adjust recipes to decrease fat and/or carbs and increase protein
• Eating at restaurants
• Simple swaps to increase your protein

Resources:

Follow Neha on Instagram

High protein roti

Vegan protein (truvani)

10 kitchen hacks to make any meal macro friendly guide

Recipe for Kodiak protein muffins:

Ingredients:

1 box Kodiak brand double chocolate muffin mix

1 cup (240 mL) nonfat fairlife milk

2 eggs (100g)

191 g nonfat plain or vanilla Greek yogurt

Bake for 12-15 minutes at 375 °F

If you liked this episode, you should also check out⁠ this one ⁠where I interviewed one of our clients, Janani, about how she’s navigated an Indian and Vegetarian diet.

Get ready to learn some new words today! We're going to talk about the main 4 ways that you burn calories, and how to increase it.

1. Basal Metabolic Rate (BMR)

2. Exercise Activity

3. Thermic Effect of Food (digestion, also called TEF)

4. Non Exercise Activity Thermogenesis (NEAT)

If you liked this episode, you should also check out⁠ this one ⁠about the Nutrition Pyramid of Priorities.

Dan and Colleen have lost a combined 50 pounds so far this year with the help of The Nourished Path and coach Kendal - and we’re going to explore their journey and what has gone differently this time around vs other times they’ve tried to lose weight.

Topics:

• Key nutrition changes

• Unexpected benefits

• How they help each other out as a couple

• What’s next - maintenance is a new adventure!

Get results like Dan and Colleen! Check out reviews ⁠⁠here⁠⁠ and learn more about our coaching ⁠⁠here