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Description
Let’s Be Healthy Latinas is the podcast for busy, high-achieving Latinas who are tired of putting themselves last. Hosted by Bronx-raised Dominicana and Certified Integrative Nutrition and Hormone Health Coach, Naihomy Jerez, this is where cultura meets real-life health.
We’ll talk food, hormones, energy, and all the cultural pressures that come with being the strong one in the family—without the guilt, confusion, or boring wellness talk. Expect real conversations, practical tips you can actually use, and a cafecito-sized dose of motivation to help you break cycles and build the vibrant, generational health you deserve.
Because being healthy isn’t about perfection—it’s about finally feeling good in your body and enjoying your life. So, grab your cafecito, amiga, and let’s be healthy Latinas, together!
102 Episodes
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Send Naihomy encouraging words!💕 We answer real questions about choosing a gym, leaving one that no longer fits, and how to build a training routine that sticks. From safety and budget to progression and recovery, we share what actually drives results and why strength supports long-term health. • choosing a gym by distance, cost, safety, cleanliness, and culture • using guest passes and trials before committing • matching classes, equipment, and coaching to specific goals • when to leave a g...
Send Naihomy encouraging words!💕 We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support. • reframing winter routines as pivots, not failures • swapping raw salads for roasted vegetables, soups and chili • dressing properly for outdoor walks and moving them to midday • leveraging walking pads and simple indoor ...
Send Naihomy encouraging words!💕 In this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well! We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength training, and small daily habits improve blood sugar, cholesterol, bone heal...
Send Naihomy encouraging words!💕 We trade a planned topic for a real-time unpacking of how overwhelming decisions were draining our energy and how five simple practices brought us back to a grounded, clear place. We connect emotional stagnation to physical symptoms, use tools to regulate and reflect, and end with flexible, values-led action. • naming stagnant emotions and their impact on the body • the cost of avoidance, rushing decisions, and rigidity • feeling the full emotion without perf...
Send Naihomy encouraging words!💕 We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again. • morning rush pattern that leads to no breakfast and 3 p.m. crashes • how stress redirects blood flow and stalls digestion • cortisol-driven cravings and the willpower myth • restriction, bingeing,...
Send Naihomy encouraging words!💕 Willpower isn't the magic solution for achieving health goals that many believe it to be. It's a limited resource that eventually becomes depleted, leaving us without a backup plan when our determination runs out. • Willpower is defined as control exerted to do something or restrain impulses • According to psychological science, willpower is a limited resource capable of being depleted • Career demands, stress, poor sleep, knowledge gaps, and hormonal shifts ...
Send Naihomy encouraging words!💕 We discuss the guilt many Latinas feel when spending money on healthy foods and why investing in quality nutrition is actually a smart financial decision in the long run. • The "expensive food vs. bills to pay" mindset often ignores the hidden costs of cheap food • Spending on over-the-counter medications, doctor visits, and lost productivity from feeling unwell adds up • Many of us maintain a double standard - happily spending on designer items but hesitatin...
Send Naihomy encouraging words!💕 Career coach Carla Santamaria shares how first-gen professionals can increase their salaries, navigate workplace systems, and set boundaries for better work-life integration. She reveals strategies that have helped her clients collectively increase their salaries by over half a million dollars since 2021. • Understanding the four factors that determine your market rate: industry, location, function, and expertise level • Learning to articulate and quantify yo...
Send Naihomy encouraging words!💕 When your partner thinks you're being "too extra" about clean eating, it creates tension that can make you question your own body signals and health choices. This relationship dynamic is part of a larger societal pattern where women's health concerns are often dismissed or labeled as dramatic. • Cultural sayings like "I eat anything" served previous generations but don't work in today's processed food environment • Males don't experience the same hormonal flu...
Send Naihomy encouraging words!💕 We explore the challenges of wanting to model healthy habits for our children when we haven't learned these behaviors ourselves, offering practical ways to start this journey without perfectionism. • The podcast name has changed to "Let's Be Healthy Latinas" to reflect our community focus and make it easier for Latinas seeking health resources to find us • Children learn by watching what we do, not just what we say – they are natural detectives observing our ...
Send Naihomy encouraging words!💕 Let’s Be Healthy Latinas is the podcast for busy, high-achieving Latinas who are tired of putting themselves last. Hosted by Bronx-raised Dominicana and Certified Integrative Nutrition and Hormone Health Coach, Naihomy Jerez, this is where cultura meets real-life health. We’ll talk food, hormones, energy, and all the cultural pressures that come with being the strong one in the family—without the guilt, confusion, or boring wellness talk. Expect real conversat...
Send Naihomy encouraging words!💕 Discover why Pinterest-perfect meal prepping might be the biggest obstacle in your wellness journey, creating cycles of guilt and failure rather than sustainable healthy habits. • Rigid meal prep plans often lead to boredom, waste, and eventually abandoning the entire process by mid-week • Cultural disconnect occurs when traditional foods are excluded from "healthy" meal prep examples • The time investment required for perfect meal prepping is unrealistic for...
Send Naihomy encouraging words!💕 We explore the frustrating disconnect between conventional medical care and true healing, highlighting how doctors often lack training in nutrition and lifestyle medicine despite their crucial role in health. • Medical professionals typically focus on treating symptoms rather than addressing root causes • Women's health concerns are frequently dismissed or misunderstood in conventional medical settings • Most doctors receive minimal education on nutrition and...
Send Naihomy encouraging words!💕 Wellness on vacation doesn't mean strict rules—it means making choices that help you fully enjoy your trip without feeling sick or exhausted afterward. We share practical strategies for balancing indulgence with self-care while exploring new destinations. • Identify water sources immediately upon arrival to stay hydrated in hot climates and counteract travel dehydration • Pack protein powder packets for quick morning fuel or late-night options when restaurant...
Send Naihomy encouraging words!💕 We explore how to maintain wellness while traveling, focusing on preparation strategies for staying healthy and feeling good throughout your trip instead of torturing yourself with last-minute crash diets. • Building a wellness foundation by understanding your body's needs before travel • Packing protein-rich snacks like jerky, protein bars, and nuts for travel days • Taking a small cooler with perishables like cheese sticks, yogurt, and fruit • Bringing an e...
Send Naihomy encouraging words!💕 Taking a break from the podcast in July to rest and recover from burnout after months of physical health challenges and a busy family schedule. • Sharing the importance of listening to your body's signals before getting sick • Experiencing burnout that's affecting creativity, mood, and desire to show up • Dealing with consecutive health issues since March (COVID, sprained ankle, infection) • Managing family responsibilities during the busy end-of-school seaso...
Send Naihomy encouraging words!💕 Samantha Ortiz Young, a Latina entrepreneur and Nike trainer, shares her journey in wellness, revealing how her father's kidney disease taught her to view movement as a privilege and shaped her approach to fitness, pregnancy, and life. • Witnessing her father's health struggles from a young age gave Samantha a unique perspective on wellness as a privilege • The mindset shift required for wellness involves daily affirmations, surrounding yourself with supporti...
Send Naihomy encouraging words!💕 We explore how healing through food works by comparing our body to a city where hormones are cars and food functions as traffic lights directing these messengers throughout our system. • Feeling unwell has become normalized despite common symptoms like migraines, bloating, and fatigue not being normal parts of aging • Understanding food as the traffic lights that direct hormonal communication helps explain why simply treating symptoms doesn't solve underlying...
Send Naihomy encouraging words!💕 Learning to feed ourselves properly as adults isn't something to be embarrassed about—it's a necessary skill in our modern food environment. Wellness must evolve through life's changes, from hormonal shifts to new parenthood to temporary disruptions. • Understanding how food works in our bodies is essential because our food landscape has changed dramatically with processing and additives • Female bodies experience continuous hormonal shifts requiring differen...
Send Naihomy encouraging words!💕 This raw, unfiltered episode explores the challenges of maintaining a curated image while dealing with burnout, entrepreneurship struggles, and health issues. I share my personal journey of exhaustion and the pressure to appear put together even when everything feels like it's falling apart. • Growing up conditioned to look presentable on the outside regardless of inner turmoil • The physical toll of back-to-back health issues including COVID and unexpected i...
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