That's Healthy?!

This week, I'm breaking down protein recommendations in a way that finally makes sense. I walk through why the RDA is only meant to prevent deficiency, what an ideal protein range actually looks like, and how to personalize your target based on your own body composition and goals.    I also share the hierarchy of protein intake, daily totals, meal distribution, protein quality, and timing, so you know exactly what to prioritize for satiety, muscle support, and long-term success.    Connect with Hope: Follow on Instagram  Join my email list Check out my website    Resources & Links: Alan Aragon @thealanaragon Layne Norton @biolayne Bill Campbell @billcampbellphd 7 Days of Simple Meals  eBook 30-Minute  Nutrition Consultation The Hopewell Approach  Course 1:1 Nutrition Coaching Hopewell Health recipes    Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm sharing another tracking tip in my simplified macro tracking series — this time, it's all about how to incorporate energy-dense foods into your day without derailing your goals.   I dive into why these foods (think cinnamon rolls, chips, queso, or a margarita) don't have to be labeled "treats" or "cheat meals" and how they can actually be a normal, satisfying part of a sustainable diet. I break down strategies for balancing indulgent foods with your macros, the importance of planning ahead, and how to focus on the overall picture instead of falling into an all-or-nothing mindset.   I also cover the difference between energy-dense and nutrient-dense foods, the impact of food volume on hunger and satiety, and why looking at weekly averages, not daily perfection, is the key to long-term success.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 40: Tracking Tip: When and Why it's Okay to Estimate 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm building on concepts from the last episode on pre-workout nutrition. You can listen to that episode here, where you'll hear the three fundamental factors for optimal workout results.   But in this episode, I'm sharing the three R's of post-workout recovery: rehydrate (water and electrolytes), replenish (muscle glycogen), and rebuild (protein). I focus on protein synthesis and debunking previous myths about protein consumption and absorption.    I also share post-workout nutrition strategies, including protein shakes and balanced meals, emphasizing that timing is flexible and should fit individual schedules and needs.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 42: Pre-Workout Nutrition Episode 6: Performance Nutrition with Sports Dietician Christina Chu 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, we're talking all about pre-workout nutrition and the 3 essential fundamentals for maximizing workout effectiveness. I'm sharing why getting adequate sleep, consuming sufficient overall calories to support exercise and recovery, and maintaining adequate daily protein intake are crucial to seeing results from workouts.    I'm also diving into the roles carbohydrates and protein play and pre-workout snack ideas (both with and without protein). Overall, you'll learn that the previous day's nutrition primarily determines how your workout will run.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 6:  Performance Nutrition with Sports Dietician Christina Chu 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited to share this Q&A episode with you today. I asked you on Instagram what questions you had for me, so tune in to this episode to hear answers to your questions about hormones and body composition, satiety, protein intake, and so much more. And don't forget to check out the links below for previous episodes that go more in-depth on these topics.   In this episode, I cover: What food noise is and how to calm it How to simplify macro tracking Tips for staying consistent when progress is slow My take on seed oils Consuming a meal/snack/protein after workouts The difference between low fat and full fat when trying to lose weight   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 18. My Postpartum Body Recomposition So Far & The Power of Choice Episode 27. Simplified Macro Tracking Episode 28. How to Increase the Protein Ratio of Your Diet Episode 30. My Postpartum Body Recomposition Journey: Part 2 Follow Dr. Spencer Nadolsky on Instagram 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This episode is for those of you tracking macros or are on the fence about trying to see if it works for you. I'll make this a series as I think of more tracking tips to share!   Today, I'm sharing the methodology behind tracking. My goal is to provide you with a way to track that is low-stress and sustainable. Our goals never have to be perfect; we're always aiming just to be within a certain range. There's no one-size-fits-all to tracking or creating a calorie deficit.    This episode dives into when it is important to be accurate when tracking and when it's okay to estimate (plus examples!). There are many variables to look at when tracking based on caloric intake, what the food is, what your goal is for body recomposition, etc.   Listen to my episode on Simplified Macro Tracking if you haven't already!   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 27. Simplified Macro Tracking 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

Welcome back! I have been on a little bit of a hiatus during the first trimester of my pregnancy. Today's episode is the second part of a series on the Top 10 Nutrition Mistakes. So, if you haven't listened to part one, go check that out!    I'm diving deep into the rest of the top 10 list and covering a variety of nutritional mistakes, from not eating enough protein to expecting food to fix something other than hunger. With each item on the list, I share examples and science of how to turn the mistake around.    This episode will help guide you to stay on track of your nutritional goals while avoiding these mistakes.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Doctor Shannon Show "Less is More" Playlist 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm kicking off a multi-part series on the top 10 nutrition mistakes I see when it comes to nutrition. These mistakes are the biggest reasons why people continue to struggle with creating a sustainable nutritional approach that yields positive outcomes.    In part one of the series, I go through the first two mistakes. The first is emphasizing individual ingredients or nutrients instead of overall dietary patterns. I'll cover why concentrating on something like just protein isn't sustainable for an overall healthy lifestyle. I also share findings on what toxicity really means and why looking at ingredients and the hype around them doesn't always make sense.    The second mistake I'm diving into is thinking you can earn your food via movement or exercise. This is something I was told growing up, as I'm sure you may have experienced the same information. I'll walk you through how calories are burned and much more.   Stay tuned for the next part of this series!   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Doctor Shannon Show "Less is More" Playlist 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I talk about the key components of an anti-inflammatory diet and share tips on what to include and avoid in your diet to help combat inflammation.   I cover the difference between acute and chronic inflammation and the causes of both. It's our body's job to identify and attack inflammatory agents, but our diets aren't always the cause of inflammation and cannot always be the cure for chronic inflammation. This episode will guide you in creating a dietary pattern that is going to be anti-inflammatory. I dive deep with examples of components to include in your diet, like Omega-3s, fiber, and antioxidants. I also share the importance of reducing our intake of added sugar, alcohol, and deep-fried foods.    I hope this episode helps you look at nutrition in a way that is truly applicable without information overload.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: That's Healthy?! Episode- Alcohol: How It Affects Your Body & How To Determine If It's Worth It 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, we're talking about why there needs to be more to your nutritional approach than just "listening to your body." What if your body is telling you something that isn't accurate? What if your appetite cues are off? Does that mean you shouldn't eat because you're listening to your body?    Being in tune with your body is important, but it can send you subjective signals influenced by several outside variables. So many things affect our hunger hormones, like sleep and stress. Building a foundation of a balanced, nourishing, satisfying diet will help you stay on track and fuel your body well, no matter the outside variables. With the right information and experience, you can trust yourself to make nutritional decisions that are right for you instead of just trusting your body.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: That's Healthy?! Episode: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm excited to have Jessie Jarvis on today's episode! Jessie and I met at an event in Denver recently, and we thought it would be so much fun to be guests on each other's podcasts!    Jessie is a third-generation rancher on her family's ranch, she's also the founder and CEO of Of The West, a job platform connecting job seekers and businesses in the agriculture and western industries. Her podcast, Leaders Of The West, has a mission to foster a community of pioneers, innovators, and leaders who want to be at the forefront of what's next. Jessie is also a wife and mother of two children.    In this episode, we dive into how Jessie successfully juggles ranch life, family life, career, and more. She shares tips on how she prioritizes her day, stays organized, and plans her meals. We also talk about what self-care means to us and how Jessie achieves it by putting the things important to her at the top of the list of things to do in the day. She'll share her thoughts on putting value on your time and how you can achieve your goals by working hard.    Connect with Jessie Jarvis Follow on @mrsjjarv Listen to her podcast, Leaders of the West Visit Of the West   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Leaders of the West, Episode 67, What's Healthy? with Registered Dietitian, Hope Brandt Chef Hat and Apron Set for Kids 7 Days of Simple Meals  eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited to have Ally Spears with me today! Ally is a fourth-generation farmer and rancher originally from northern California, but after attending Texas A&M, she made Texas her home. She received her undergraduate degree in ag business and is a program coordinator for the Poultry Science Department at Texas A&M, focusing on youth programming and recruitment.   She is also pursuing her Ph.D. in ag communications as she sees a need for consumers to better understand where their food is coming from. Her research is focused on social media and beef influencers online. Ally shares how she believes women are the needles that move the ranching and farming industries forward. Aly's podcast, Ag Chicks, helps highlight and introduce women who are doing incredible things to help feed our world.    In this episode, Ally shares what it's like being a generational farmer and rancher, what goes on in the beef industry, what a cattle producer's processes look like from start to finish, and what hurdles the beef industry is overcoming. She also busts some myths and misinformation about utilizing hormones and antibiotics in cattle. We talk a lot about the purpose of raising cattle and the importance of farmers, ranchers, and how just 2% of the population is feeding 100% of the population.    Connect with Ally Spears:  Follow on Instagram Listen to her podcast Ag Chicks Visit her website   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm excited to have Esosa Osagiede with me in today's episode. Esosa is a Registered Dietician focusing on helping women striving to lose fat, build muscle, and repair their relationship with food. In this episode, we cover a wide variety of topics, such as the importance of fiber, body recomposition tips, red flags when you see extreme progress in a short amount of time, and how to remain committed to your health journey.    We talk about mindset being the key to sustainable results and how discipline is self-care, not punishment. This episode is filled with Esosa's knowledge and how she helps her clients start their journey even when they have a fear of failure.   Connect with Esosa Osagiede, RD: Follow on Instagram   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I have a multi-faceted topic: metabolism. I recently had a client ask me if weight gain through certain phases of life is inevitable. While there are many factors that go into metabolism and weight, we can help the process along in different ways.  Metabolism is the combination of all the chemical processes that allow an organism to sustain life. It's the conversion of energy from food into energy for life-sustaining tasks such as breathing, blood circulation, building and repairing cells, digesting food, etc.   I'm sharing the findings of a study I found (linked below) that examined metabolism across many different ages, geographical locations, and genders. This episode covers how metabolism changes throughout a lifetime. I also share information on basal metabolic rate, what that means, why some people's metabolism is faster than others, and how genetics can play a part. I explain how calories are burned and what affects that, how different foods have different thermodynamic effects, how energy expenditure changes as we age, and tips to help keep our metabolisms running efficiently.   Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   Daily energy expenditure through the human life course 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This is a special recording, as tomorrow is MK's first birthday! I thought this was the perfect time to talk about how to handle food at holidays and celebrations. In today's episode, I'm sharing strategies and tips for pre-planning and participating in these life moments. I chat with my clients a lot about this, and I always come back to the question of whether we have the right foundations in place on a daily basis; these types of events shouldn't make or break our progress. We can approach them with curiosity and look at them as a practice to always be prepared for future events.   One of the biggest things I do to plan ahead before a bigger occasion is to take a step back and focus on the actual reason we are celebrating--because it's not food. It's usually a person or a special thing that has happened. Remembering that can set the tone for your mind to not focus on food. To set ourselves up for success, we need to have realistic expectations of how we react and behave around food at these events. This episode will help you with awareness and ideas on how to make choices that align with your goals.   Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

This episode is the second part and wrap-up of my postpartum body recomposition journey. I'm sharing more about my personal journey and what it took to maintain consistency. If your goal is body recomposition or fat loss, this episode covers how you must be in a caloric deficit, following the laws of energy balance, and staying consistent to see results. The number one reason I succeeded in my journey is that I never questioned if I was doing the right thing. My strategy always focused on energy balance and muscle maintenance, and I never thought I was doing it wrong. I'm sharing why my strategy and experience are the foundation of my coaching method.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: Episode 29, 3 Components of Successful Body Recomposition Episode 18, My Postpartum Body Recomposition Journey So Far & The Power of Choice Episode 8, 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks Episode 1, My History with the Paleo Diet & 3 Major Changes to My Nutrition Philosophy 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm sharing the three main components of successful body recomposition. I dive deeper into each one: being in a steady caloric deficit, eating 0.75 to 1 gram of protein per pound of body weight daily, and consistent resistance training. I'm reflecting on my own postpartum journey using these three components and what it can look like for you. You'll learn how and why body recomposition can be successful using the knowledge and experience I share in this episode.    Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm walking you through the difference between increasing your protein vs. increasing your protein ratio in your diet. Adding protein or supplements won't get the results you may be looking for if your meal's protein, fat, and carbohydrate ratio is off. I'll share a real-world example of an actual meal one of my clients had and how I adjusted it to increase its protein ratio. Understanding how to look at ratios will help you plan, track, and reach your goals.    Connect with Hope:   Follow on Instagram  Join my email list Check out my website   Resources & Links:   7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm talking all things tracking macros. Macro tracking means you're tracking protein, carbohydrates, and fats. Macro tracking can be a great tool not only to increase food and nutrition knowledge but also to help us do the most efficient things we can to get us closer to our goals. Improving body composition, losing fat mass, and gaining and maintaining muscle mass require reaching a certain protein threshold, so tracking macros comes into play. You'll hear me share how I help my clients simplify tracking their macros as a guide to reaching their goals.   Connect with Hope: Follow on Instagram  Join my email list Check out my website   Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!

I'm so excited about today's episode. I have a very special guest, Kim Rose, a registered dietician and a diabetes educator, with me. In today's episode, Kim shares her wealth of knowledge about blood sugar, insulin resistance, diabetes, and how nutrition is just one piece of the health puzzle. You'll learn what happens during the process of eating, what contributes to pre-diabetes and Type 2 diabetes, and the myths around blood sugar and certain foods.    Connect with Hope: Follow on Instagram  Join my email list Check out my website    Connect with Kim Rose: Visit her website  Follow on Instagram  Find her on TikTok    Resources & Links: 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation  The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes   Make sure to hit subscribe so you never miss an episode!