9 to Thrive

Welcome to episode 1 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the murky waters of the U.S. food system. Ever wondered why some foods are labeled as 'healthy' when they're anything but? Or why you're told to avoid fats and load up on carbs? What's Inside: Sugar Shock: Discover how a flawed study from the 1950s led us down a sugary path of health destruction. Farm Follies: Learn why modern farming practices are depleting our soil and our health. Medical Myths: Uncover the truth behind the 'normal' health metrics that could be misleading you. Why Listen? Decode the hidden sugars in your pantry. Understand why 'low-fat' often means 'high-sugar.' Learn how to be a conscious consumer and vote with your fork. Don't keep this vital information to yourself! Share this episode with at least one person and let's collectively shift towards a healthier life. Tune in and nerd out with CiCi as she breaks down the complex world of nutrition into bite-sized, actionable tips. It's time to heal for good! For more nerdery, follow @NutritionNerdCiCi. Episode sources:  Monoculture Farming in the Agriculture Industry The Six Essential Nutrients for Healthy Plants The Most Harmful Pesticides Still Allowed in the U.S. History of the Dietary Guidelines Tracking Down Added Sugars on Nutrition Labels MyPlate Healthy Eating Chart Replaced the Food Pyramid

Welcome to episode 2 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your go-to Nutrition Nerd, CiCi! In just nine minutes, we're peeling back the layers of the Standard American Diet (SAD) and its impact on women's health.  What's Inside: Unveil the truth about how the SAD diet wreaks havoc on your health. Learn how the U.S. diet stacks up against the rest of the world and its role in the rise of chronic diseases. Discover the statistics about how the SAD diet is impacting women. Why Listen? Decode the misconceptions about fats, proteins, and processed foods. Learn actionable steps to reclaim your health and well-being. Tune in and nerd out with CiCi as she breaks down the complex world of nutrition into bite-sized, actionable tips. It's time to heal for good! For more nerdery, follow @NutritionNerdCiCi. Episode Sources:  Overview of Health and Diet in America 9 Common Food Myths Debunked Cholesterol Myths & Facts

Welcome to episode 3 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In this eye-opening episode, we're delving into the world of monocropping and its far-reaching implications on our health, the environment, and even the global food supply. Ever wondered why those endless fields of corn could be a problem? Or how your diet is connected to soil erosion and climate change? What's Inside: Uncover the hidden dangers of growing the same crop on the same land year after year, and why it's not just a farming issue but a global crisis. Learn how monocropping is contributing to a nutrient-poor diet, affecting 2 billion people worldwide, and what it means for women's health. Discover how monocropping is making our planet more vulnerable to climate change and endangering crucial pollinators like bees and butterflies. Why Listen? Decode the complexities of our food system and its impact on your health. Understand the role of monocropping in the rise of nutrient deficiencies and chronic diseases. Get actionable tips on navigating the supplement aisle to fill in your nutritional gaps. Tune in and nerd out with CiCi as she breaks down this complex issue into digestible, actionable insights. It's time to be conscious consumers and responsible earthlings! For more nerdery, follow @NutritionNerdCiCi. Episode Sources:  Monocropping: A Disastrous Agricultural System The Biggest Little Farm What You Need to Know About the Most Common Nutrient Deficiencies in Women Common Misconceptions About Vitamins and Minerals

Welcome to episode 4 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! This episode dives deep into the unsettling reality of food deserts and the high cost of healthy eating in America. What's Inside: Unpack the dire consequences of food deserts Discover the real price tag on a healthy diet Explore the proposed solutions and alternatives to these issues Why Listen? Gain a nuanced understanding of how the lack of access to nutritious food impacts public health, and how it's interconnected with economic and social conditions. Learn about the real economic barriers to healthy eating, including the rising costs of organic food and how policy could be the game-changer we need. Equip yourself with actionable tips and knowledge to become a more conscious consumer and advocate for healthier communities. Tune in and nerd out with CiCi as she navigates the intricacies of these pressing issues, converting them into digestible, actionable insights. It's time to become empowered consumers and community change-makers! For more insightful discussions, follow @NutritionNerdCiCi. Episode Sources: Healthy Food Prices Increased More Than the Prices of Unhealthy Options during the COVID-19 Pandemic and Concurrent Challenges to the Food System Does Healthy Eating Cost More? 6 Ways to Get Involved with Food Policy

Welcome to episode 5 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this enlightening episode, we're taking a deep dive into the world of kids' nutrition.  What's Inside: The Myth of "Kid Food": Challenge the notion that kids need a different set of nutritional rules and discover the truth about popular kid snacks. The Power of Family Meals: Understand the importance of family meals and how they can shape your child's eating habits for the better. The School Cafeteria Catastrophe: Uncover the alarming truths about school lunches and the potential nutritional deficiencies they pose. Why Listen? Decode the principles of Proportion, Variety, and Moderation in kids' diets. Learn actionable strategies to introduce a balanced diet to your children and make mealtime fun and educational. Get insights into how to navigate the challenges of feeding kids in today's fast-paced world. Don't keep this essential information to yourself! Share this episode with fellow parents, caregivers, or anyone invested in a child's well-being. Tune in and nerd out with CiCi as she breaks down the complexities of kids' nutrition into practical, actionable advice. Let's raise a generation of healthy eaters together! For more nutrition insights, follow @NutritionNerdCiCi. Episode Sources:  Healthy Eating (medically reviewd by Elana Pearl Ben-Joseph, MD) Three Habits to Teach Your Kids for a Lifetime of Healthy Eating Unmasking the Dark Side of Kids' Popular Snacks

Welcome to episode 6 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this episode, we're journeying to the world's "Blue Zones," where people aren't just living longer, but they're living better.  What's Inside: Discovering the Blue Zones: Dive into the magic of places like Sardinia, Okinawa, Loma Linda, Ikaria, and Nicoya, where people are defying age and living vibrant lives. Singapore's Success: Learn how Singapore has skyrocketed its life expectancy by making healthy choices easier for its citizens. The Power 9 Principles: Uncover the nine life-changing principles that are the common denominators in all Blue Zones, from moving naturally to prioritizing family. Why Listen? Decode the secrets of the world's longest-lived communities and understand how their habits can be applied to modern life. Learn actionable strategies to incorporate the Power 9 principles into your daily routine, from mindful eating to building strong community ties. Get inspired to make small, sustainable changes that can lead to a longer, healthier life. Don't keep these longevity secrets to yourself! Share this episode with friends, family, and anyone looking to add more quality years to their life. Tune in and nerd out with CiCi as she unveils the mysteries of the Blue Zones and breaks down their life-extending habits into practical, actionable steps. Let's journey towards a longer, more vibrant life together! For more longevity insights and health tips, follow @NutritionNerdCiCi. Episode Sources:  Why "Blue Zones" Around the World May Hold the Secret to a Long Life Blue Zones: Lessons from the World's Longest Lived Blue Zones Project

Welcome to episode 7 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the pervasive world of diet culture and its profound impact on women's health. Ever wondered why a staggering 90% of women have tried dieting? Or why many believe that restrictive dieting is the only way to achieve health goals? What's Inside: Dieting Dilemma: Uncover the reasons behind the overwhelming number of women who resort to dieting and the misconceptions that drive this behavior. Diet Culture Consequences: Delve into the unintended and often harmful effects of diet culture, from promoting unrealistic body ideals to disconnecting us from our natural body cues. The Five Positive Shifts: Learn about the transformative steps to reclaim your health, from embracing nutrient-dense foods to understanding the importance of blood sugar balance. Why Listen? Challenge the myths and misconceptions surrounding diet culture and its impact on women's health. Understand the importance of listening to your body and making informed, individualized choices for your well-being. Gain actionable insights to shift away from harmful dieting practices and towards a holistic, health-focused approach. Don't let the damaging narratives of diet culture dictate your health journey! Share this episode with friends, family, and anyone looking to break free from the chains of restrictive dieting. Tune in and nerd out with CiCi as she demystifies the world of diet culture and offers empowering, evidence-based strategies for a healthier, happier you. It's time to redefine health on your own terms! For more empowering insights and health tips, follow @NutritionNerdCiCi. Episode Sources: Environmental Working Group’s Dirty Dozen

Welcome to episode 8 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the intricate world of inflammation and its profound impact on women's health. Ever wondered why conditions like obesity, high blood pressure, and autoimmune diseases are so prevalent? The common thread binding them all is inflammation. What's Inside: Inflammation Insights: Understand the dual nature of inflammation, its role as a defense mechanism, and the dangers of its chronic form. Hormonal Harmony: Discover how hormones like progesterone, estrogen, and cortisol play pivotal roles in regulating inflammation. Root Causes Revealed: From gut health to environmental toxins, delve into the underlying factors that contribute to chronic inflammation. Why Listen? Decode the dietary double whammy of sugar and oils, and their role in exacerbating inflammation. Learn about the power pairs of food synergy that can help combat inflammation effectively. Equip yourself with actionable steps to reset your system, reduce inflammation, and reclaim your health. Don't let inflammation silently sabotage your health! Share this episode with friends, family, and anyone seeking to understand and combat this silent adversary. Tune in and nerd out with CiCi as she unravels the complexities of inflammation, offering evidence-based strategies to lead a healthier, inflammation-free life. It's time to take charge and thrive! For more enlightening insights and health tips, follow @NutritionNerdCiCi. Episode Sources: Dr. Cate Shanahan’s “The Hateful Eight”

Welcome to episode 9 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this season finale, we're taking a critical look at the Standard American Diet (SAD) and its alarming role in the epidemic of chronic diseases, especially among women. Ever wondered why the SAD diet is not just making us overweight but genuinely sick? Or why conditions like autoimmune diseases and type 2 diabetes are on the rise? What's Inside: Chronic Disease Epidemic: Explore the staggering statistics of chronic diseases in America and their connection to the SAD diet. Dietary Downfalls: Uncover how excessive sugar, bad fats, low fiber, and nutrient deficiencies in the SAD diet contribute to chronic illnesses. Nutrition Myths Busted: Debunk common nutrition myths that are sabotaging our health, from low-fat fallacies to misconceptions about protein sources. Why Listen? Gain insights into the reversible nature of many chronic conditions through nutrition. Discover actionable steps to combat autoimmune diseases, type 2 diabetes, metabolic syndrome, and infertility through dietary changes. Learn how to make informed choices in the grocery store and kitchen to positively impact your health. Don't miss this empowering season finale! Share this episode with someone you care about and join the movement towards a healthier, more informed lifestyle. For more nutrition wisdom and updates on upcoming programs like the Fertility Bootcamp, follow @NutritionNerdCiCi.

Check out what's in store for Season 2.

This episode debunks five pervasive myths that skew our understanding of a balanced meal. Discover why protein shouldn't overshadow your plate, the truth about low-carb diets, the hidden pitfalls of salads, and the misconceptions surrounding organic and fat-free labels. Learn how to assemble a nutrient-dense plate that fuels your body and supports your health goals, with practical tips on portion sizes and the importance of variety, moderation, and quality in your diet. Join us to transform your dinner plate into a powerhouse of nutrition and taste! Follow CiCi on Instagram: @NutritionNerdCiCi

This episode cuts through the confusion with science-backed insights on dairy's role in our diet. Discover why not all dairy is created equal, the surprising benefits of full-fat dairy for weight loss and metabolism, and how dairy impacts inflammation, acne, hormonal balance, and bone health. Learn how to choose the right dairy products for optimal health and explore plant-based alternatives for those with sensitivities. Whether you're dairy-tolerant or not, this episode offers valuable tips for incorporating or substituting dairy in your diet for better health. Tune in to make informed choices about dairy and its place in your nutritional plan.

Dive into the world of carbohydrates with CiCi. This episode debunks the biggest myths surrounding carbs and their impact on your health. Discover why not all carbs are created equal, the importance of whole food sources over refined grains, and how carbs play a crucial role in hormone balance, weight management, and energy levels. Learn about the misunderstood role of fiber in our diet and why cutting carbs isn't the magic bullet for weight loss or hormone imbalances. Whether you're navigating PCOS, trying to lose weight, or just aiming for better overall health, this episode offers science-backed insights to help you make informed decisions about including carbs in your diet. Tune in to transform your understanding of carbs and embrace a balanced approach to nutrition.

The top question I get lately is, "What do you think of semaglutide?" Okay, I'll tell you. From the temporary effects of weight loss drugs to the overlooked importance of a balanced diet and exercise, learn why these "quick fixes" might not be the solution they're often promised to be. Discover the real impact of weight loss medications on your body, the potential risks involved, and why a holistic approach to health and weight management outshines the allure of rapid results. If you're considering weight loss medications or just curious about their efficacy, this episode offers critical insights and encourages a return to the fundamentals of healthy living. Tune in to empower yourself with knowledge and make informed decisions about your health journey.

Unraveling the truth behind four pervasive myths, this episode exposes the harsh realities of these so-called "healthy" oils. From their misleading name, which conjures images of nutritious vegetables rather than the GMO crops they truly originate from, to the rampant mislabeling that infiltrates our diets with inflammatory and nutrient-depleted products, we uncover the alarming extent of their presence in our food. Learn why these oils, far from being benign plant-based choices, contribute to chronic inflammation, disease risks, and immediate health woes across the board—not just heart health. This episode is a call to action, arming listeners with knowledge to reject the "Hateful Eight" oils and embrace truly healthy fats. Prepare to be empowered to make informed dietary changes that could dramatically improve your health and well-being. Tune in to transform the way you think about what's in your pantry and on your plate.

This episode tackles the enduring myths surrounding cholesterol, saturated fats, and sugar with a fresh, evidence-based perspective. Discover why saturated fats aren't the heart health villains they've been made out to be, learn the surprising truth about dietary cholesterol's impact on your body, and find out how sugar plays a more significant role in cholesterol levels and heart health than previously thought. With a focus on holistic dietary patterns rather than demonizing individual nutrients, this episode empowers you to make informed choices about your diet and overall well-being. Tune in to shift your perspective on cholesterol and embrace a comprehensive approach to health that goes beyond outdated myths.

Think all fats are unhealthy? Think again! In this episode, we're busting the top 4 myths about dietary fat and revealing the truth about this misunderstood macronutrient. Discover which fats actually fight inflammation, why red meat isn't the villain it's made out to be, and how to optimize your omega-3 intake without relying on supplements. Plus, we'll explore the surprising relationship between dietary fat and body fat (hint: it's not what you think!). Tune in to learn how embracing the right fats, in the right amounts, can revolutionize your health and vitality. Get ready to challenge your assumptions and master the art of eating fat to get fit.

Are you curious about the role of nutrition in your health, but unsure how to navigate the complex world of dietary advice? In this episode, we dive deep into the state of nutrition education in medical programs and explore three common myths surrounding the guidance you might receive from your doctor. Discover the limitations of the current medical model when it comes to providing personalized nutrition recommendations, and learn how to advocate for your unique needs by asking the right questions. Whether you're looking to address chronic health issues, boost your energy levels, or optimize your overall well-being, this episode will equip you with the knowledge and tools you need to take control of your nutritional journey. Tune in now and discover how to collaborate with your healthcare team to find the dietary approach that works best for you!

Attention, parents! Are you tired of being a short-order cook, catering to your kids' picky eating habits? In this episode, we're busting myths and revealing the truth about children's nutrition. Discover why serving the same nutritious meals to the whole family is the way to go, how to handle stubborn food preferences, and why processed snacks are sabotaging your kids' health. Plus, learn three simple actions you can take today to set your little ones up for a lifetime of healthy eating. Tune in now and reclaim your mealtime sanity!

Join CiCi for Season 3 of "9 to Thrive" as she shifts focus from debunking nutritional myths to creating solutions for modern health challenges. Explore topics like the sedentary lifestyle, obesity epidemic, and the overuse of antibiotics. Discover practical tips for improving health and learn how lifestyle choices impact genes and future generations. Get ready to take control of your health, 9 minutes at a time!