In this episode, Sam calls up Nicole Addison, a registered dietitian and recipe developer (better known to her 1M+ followers as @nourishedbynic) to simplify healthy eating. She shares her formula for mindful grocery shopping, what foods we should pair to make well-rounded snacks, how to meal prep so you WON'T throw it out and order takeout instead, and tips for eating healthier at restaurants. Toward the end, they do a rapid-fire round where Sam presents a diet/nutrition trend, and Nicole rates it out of 10.

Listen to this episode if you've been eating like crap all summer and you're ready to lock back in!

Key moments:

00:34 Guest intro

03:55 Eating healthy by ADDING, not RESTRICTING

05:58 How to eat healthy when you have no time

07:23 Easy formula for a balanced meal

08:59 How to actually feel full on healthy food

12:14 How to meal prep so you don't get sick of it

14:24 Condiments have sneaky sugar—how to make healthy versions!

17:00 An easy formula for healthy grocery shopping

22:42 An easy formula for throwing together healthy, satisfying snacks

24:35 The internet's (and Nicole's) favorite hyperfixation meals

27:15 Food combining—is it legit? How to do it?

29:29 How to make healthier choices at restaurants

32:05 How to stop overeating (portion control!)

38:29 Glucose spikes, insulin resistance, and what we can/can't control

42:37 How movement reduces a glucose spike! Sam crushes this and is very proud, tell Sam you're proud of her

44:26 GLP-1 and MB-1 supplements (not shots/Ozempic)

48:42 Internet food/nutrition trends that dietitians HATE

50:00 Internet food/nutrition trends that dietitians LOVE

51:13 RAPID FIRE: Nicole rates diet/food/nutrition trends out of 10

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