The holidays are officially… a lot. There’s the food, obviously. But there’s also the family dynamics, the travel, the “just have another slice!” comments, and that sneaky pull to keep everyone else happy while quietly abandoning what you actually want and need.

In this episode, I’m joined by licensed mental health therapist Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. Together, we dig into the emotional side of holiday eating and the practical strategies you can use so you don’t roll into January feeling like a hungover Pinterest board.

We talk about how to prepare for events ahead of time, how to spot when eating is “not about the eating,” and how people pleasing around food is often really self-abandonment in disguise. You’ll hear ideas for starting non-food traditions (crafts, walks, projects), ways to handle comments about what’s on your plate, and how to deal with food gifts and leftovers without turning into a human trash can.

You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here!

Past episodes with Katie:

The Perfectionism Trap

Weight Loss Plateaus

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If this episode helped you feel a little more prepared for holiday eating, please follow and rate the podcast, and send it to a friend who’s already stressing about the dessert table.

Let’s be honest, nobody likes feeling hungry. And when you’re starving, discipline doesn’t stand a chance. In this episode, I’m sharing ten simple, science-backed ways to stay full so you can stop white-knuckling your way through the day.

I’ll talk about what actually makes food filling (hint: it’s not just calories), how to build meals that keep you satisfied, and why small tweaks can completely change how you feel.

If you’re tired of fighting hunger all the time, this one’s for you.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Have you been feeling sore lately, or just a little “off” in your body? It might not be your workouts or your age…it could be your circulation.

Meet Adam Hewitt, one of fewer than ten practitioners in the world trained in Sennin-So Shiatsu, a 650-year-old Japanese healing art focused on restoring circulation and balance through precise touch and pressure (think acupuncture without needles).

We talk about how inflammation really works, why poor blood flow can leave you feeling sore and slow, and simple ways to get things moving.

Find Adam at his website here for more about Sennin-So Shiatsu. He has an office in Kirkland Washington, and I highly recommend a visit! He also holds regular workshops for massage therapists and other body work practitioners.

Check out this related podcast episode about The Anti Inflammatory Diet and how what you eat can also lower your inflammation.

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Heather Stevenson shares how she stopped making excuses and took back control of her health.

After years of putting herself last with caring for family, running multiple businesses, and dealing with several serious health issues, Heather decided she was done making excuses. She stopped numbing with food and alcohol, and rebuilt her confidence one small choice at a time.

We dig into the mindset shifts that helped her lose nearly 50 pounds, quit drinking, and finally feel strong again. If you’ve ever felt stuck, frustrated, or “too far gone,” Heather’s story is proof that you can always start again, and it’s never too late to own your path.

And, of course, shoutout to Heather’s coach Trisha! If you’d like to get support on your weight loss journey, learn about The Nourished Path here.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Plateaus are one of the most frustrating parts of any health or fitness journey. You’re putting in the effort, doing the work, but the results just don’t seem to be showing up. In this episode, we dig into why plateaus happen, how to know if you’re really in one, and the small but powerful adjustments that can help you move forward without burning out.

Joining me today is Katie MeKenna , a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness.

You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here!

Past episodes with Katie: The Perfectionism Trap

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Topics Covered:

• The difference between a true plateau, a temporary pause, and intentional maintenance

• Why water weight, hormones, travel, and sleep can disguise your progress

• How to spot subtle wins (like better energy, performance, or clothes fitting differently) when the scale won’t budge

• The importance of setting realistic expectations and timelines for weight loss

• Small, sustainable tweaks that often make the biggest difference

• How to manage the emotional side of frustration so you don’t lose momentum

Whether you’re hitting a wall in weight loss, training, or any area of life, this episode will help you reframe plateaus as part of the process, not the end of it.

Signed up for the hyrox in December? Or maybe you’ve got a marathon, triathlon, or other race circled on the calendar? Let’s talk about how your nutrition and recovery should change along with your training!

I’m joined by Sean Roberts, Chiropractor and Certified Strength and Conditioning Specialist in Woodinville, Washington. Sean is not only a chiropractor, but also an avid F45 member and has completed many events over the years. He’s been seeing an increase in the number of injuries leading up to competition day in his patients, and hopefully we can help shed some light on how you might need to change your life so you stay healthy!

What HYROX actually is: 1 km runs paired with functional workout stations (sled pushes, farmer carries, wall balls, etc.), repeated eight times. Even if you’re not doing HYROX, these tips apply to other events like marathons, obstacle races, or any big fitness goal where your body is being pushed hard.

Topics Covered:

• Changing your movements to avoid injury

• The role of protein and carbs in your workouts

• Timing your nutrition around your training

• Hydration & electrolytes

• Race-day nutrition.

• Changing your goals: weight loss vs. performance

• Recovery strategies: sleep, rest days, and active recovery that actually helps.

Find Dr Sean Roberts on his website here or his instagram here.

Past episodes with Sean: Lose Fat, Not Muscle and Nutrition Mythbusting

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Today we’re covering two “taboo” subjects: Nutrition and Finance. Amazingly though, there are SO many similarities between the two, and I’ve found that sometimes thinking about a topic from a different angle can help us understand it in a different way.

I’m joined by my husband, Clint Campbell, who is a financial advisor and head of Soundview Financial Group with offices in Washington, Maine and Montana. He’s also a CFP, fiduciary, and has been named Forbes Best-in-State Wealth Advisors in 2023, 2024, and 2025!

Clint has lost 70 lbs himself (I helped him with the last 20) and has a unique perspective on how similar financial advising and nutrition coaching are.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.

You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.

What we cover in this episode:

• Why supplements should supplement, not replace, healthy habits

• CoQ10 for heart health: what the research really says

• The handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)

• When creatine makes sense and how to take it

• Common pitfalls with supplements (duplication, poor absorption, or marketing hype)

• Food-based ways to boost iron and vitamin C for better absorption

• Signs you might be overdoing it with certain vitamins (like B6)

• How to think critically about supplement marketing claims

By the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.

Iron-Rich Foods

Animal-Based (best absorbed):

• Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of iron

• Beef liver – 3 oz cooked: 5.4 mg of iron

• Chicken thighs (dark meat) – 3 oz cooked: 1.1 mg

• Turkey (dark meat) – 3 oz cooked: 2.0 mg

• Canned tuna (in water) – 3 oz: 1.3 mg

• Sardines – 7 sardines (3 oz): 2.0 mg

• Oysters (cooked) – 6 medium: 4.5 mg

• Eggs – 2 large: 1.0 mg

Plant-Based (less absorbed):

• Lentils (cooked) – ½ cup: 3.3 mg

• Spinach (cooked) – ½ cup: 3.6 mg

• Tofu (firm) – ½ cup: 3.4 mg

• Chickpeas (cooked) – ½ cup: 2.4 mg

• Pumpkin seeds – 1 oz (¼ cup): 2.5 mg

• Quinoa (cooked) – 1 cup: 2.8 mg

• Fortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)

Vitamin C Rich Foods:

• Red bell pepper (raw) – ½ cup: 95 mg

• Broccoli (cooked) – ½ cup: 50 mg

• Strawberries (sliced) – ½ cup: 49 mg

• Kiwi – 1 medium: 64 mg

• Orange – 1 medium: 70 mg

• Tomato (raw) – 1 medium: 17 mg

• Tomato sauce – ½ cup: 22 mg

• Pineapple (chunks) – ½ cup: 39 mg

• Cantaloupe – ½ cup: 29 mg

• Brussels sprouts (cooked) – ½ cup: 48 mg

• Papaya – ½ cup: 44 mg

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