The Nourished Chat

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 TrapLearn 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!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on InstagramTopics Covered:The difference between a true plateau, a temporary pause, and intentional maintenanceWhy water weight, hormones, travel, and sleep can disguise your progressHow to spot subtle wins (like better energy, performance, or clothes fitting differently) when the scale won’t budgeThe importance of setting realistic expectations and timelines for weight lossSmall, sustainable tweaks that often make the biggest differenceHow to manage the emotional side of frustration so you don’t lose momentumWhether 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 injuryThe role of protein and carbs in your workouts Timing your nutrition around your trainingHydration & electrolytes Race-day nutrition.Changing your goals: weight loss vs. performanceRecovery 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!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

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!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

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 habitsCoQ10 for heart health: what the research really saysThe handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)When creatine makes sense and how to take itCommon pitfalls with supplements (duplication, poor absorption, or marketing hype)Food-based ways to boost iron and vitamin C for better absorptionSigns you might be overdoing it with certain vitamins (like B6)How to think critically about supplement marketing claimsBy 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 ironBeef liver – 3 oz cooked: 5.4 mg of ironChicken thighs (dark meat) – 3 oz cooked: 1.1 mgTurkey (dark meat) – 3 oz cooked: 2.0 mgCanned tuna (in water) – 3 oz: 1.3 mgSardines – 7 sardines (3 oz): 2.0 mgOysters (cooked) – 6 medium: 4.5 mgEggs – 2 large: 1.0 mgPlant-Based (less absorbed):Lentils (cooked) – ½ cup: 3.3 mgSpinach (cooked) – ½ cup: 3.6 mgTofu (firm) – ½ cup: 3.4 mgChickpeas (cooked) – ½ cup: 2.4 mgPumpkin seeds – 1 oz (¼ cup): 2.5 mgQuinoa (cooked) – 1 cup: 2.8 mgFortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)Vitamin C Rich Foods:Red bell pepper (raw) – ½ cup: 95 mgBroccoli (cooked) – ½ cup: 50 mgStrawberries (sliced) – ½ cup: 49 mgKiwi – 1 medium: 64 mgOrange – 1 medium: 70 mgTomato (raw) – 1 medium: 17 mgTomato sauce – ½ cup: 22 mgPineapple (chunks) – ½ cup: 39 mgCantaloupe – ½ cup: 29 mgBrussels sprouts (cooked) – ½ cup: 48 mgPapaya – ½ cup: 44 mgSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching

Today I’m joined by my cousin Rachel who had a lot of questions that you might also be wondering. From BMI, probiotics, cruise ship buffets, kids and new foods, high protein snacks, ozempic and more! Topics Covered: Why BMI can be useful in context, and when to stop stressing about itHow much water you actually need Pills vs. foods for probioticsWhat to do if you’re a stress eaterCortisolMy thoughts on GLP-1 meds (like Ozempic) How to make trying new foods fun for adults and kids What to focus on at buffetsSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching

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 eatingWhy black-and-white thinking leads to burnout (and bingeing)The myth of needing to “get it right” 100% of the timeHow to pause and reflect without shameWhy the middle path is harder—but also way more sustainableKatie 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 mealWhy sauce counts (and why I’ll never touch your coffee order, promise)The sneaky way “just a little” sugar adds up across the dayWhy your weekends might be sabotaging your progressHow to prep for busy seasons so you’re not living off cold string cheese and regretBalance 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 CalculatorIf you liked this episode, check out this one about the Nutrition PyramidLearn 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 basicsEasy meal ideasSnack and protein tips for the outdoorsHow to avoid grazing all dayPost-camping recoveryFitting in fun foods like s’moresAlcohol, hydration, and food safetyConnect with Trisha Caton, RD:Instagram:⁠⁠ @nutrition_by_trisha⁠⁠⁠⁠⁠Work with Trisha⁠⁠⁠Hiking 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 hikeWhat to eat while hikingHow many calories you're actually burning on a hikeHydrationOvereating after your hike is overConnect with Trisha Caton, RD:Instagram:⁠ @nutrition_by_trisha⁠⁠⁠Work with Trisha⁠⁠ Past podcast episodes with Trisha⁠Meet Coach Trisha⁠⁠Lose fat, not muscle⁠⁠Nutrition Mythbusting⁠⁠Intermittent Fasting⁠Eating 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 dietsHow to adjust recipes to decrease fat and/or carbs and increase proteinEating at restaurantsSimple swaps to increase your proteinResources: Follow Neha on InstagramHigh protein rotiVegan protein (truvani)10 kitchen hacks to make any meal macro friendly guideRecipe for Kodiak protein muffins:Ingredients:1 box Kodiak brand double chocolate muffin mix1 cup (240 mL) nonfat fairlife milk2 eggs (100g)191 g nonfat plain or vanilla Greek yogurtBake 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 changesUnexpected benefitsHow they help each other out as a coupleWhat’s next - maintenance is a new adventure! Get results like Dan and Colleen! Check out reviews ⁠⁠here⁠⁠ and learn more about our coaching ⁠⁠here

Could skipping breakfast actually be the secret to sustainable weight loss? Or is it just a fad? This episode throws the limelight on the popular dietary practice - intermittent fasting.Fellow Registered Dietitian and Nourished Path coach Trisha joins me in challenging the notion that fasting is superior to a simple calorie deficit and macros for weight loss.Topics:What is Intermittent Fasting (IF)?What are the benefitsWhat are the possible harms of IF?Meal TimingIF on vacationFasting and workoutsResources:Quick Breakfast Prep Podcast EpisodeFree Grab and Go Meal Guide Learn about personal nutrition coaching here to lose weight without intermittent fasting!

Why is it that we can feel like we're not eating very much, but can't seem to lose weight, or maybe have even been gaining a few pounds?If you're asking yourself this question - you're not alone! I hope that today's episode can shine a bit of light on this phenomenon and help you understand "calories in vs calories out", why sometimes we can be eating more than we think, and ideas for what to do next. I feel like I could probably talk more about this topic, so if you'd like to hear more send me a message with your question and I might do a part 2 on this in the future! If you want to hear more now, check out this episode on the “Nutrition Pyramid for Weight Loss”.