Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, what the benefits of strength training are, and the truth behind the functional training...

Summary: Intro- What is red meat/ processed meat? What amount are we actually consuming of it? What is the recommended amount and are we really eating more than what is recommended? Documentary Statements, Corrected By Us Food sources of dietary cholesterol “All protein comes from plants” “Carbs cannot make you fat. Carbs cannot be stored as fat” “You’re getting other additional toxins that are in [red meat] like heme iron.” “Red meat/processed meat is a known...

Summary: 1. Start with exercise- especially by walking with the longer daylight! 2. Eat more produce- because it's tasting so good right now! 3. Don't eat past your fullness cues on vacation (vacation tips podcast episode) 4. Make a game plan before wedding events 5. Utilize meal delivery services Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!...

Intro: Defining dairy Why shouldn't we avoid milk? When should someone be dairy free? Myths 1. Milk alternatives are better for you- reference, dietary guidelines 2. Plant-based milks are better for the environment- reference; Previous beef podcast interview 3. Milk grosses me out 4. Dairy causes inflammation- reference 5. Unpasteurized/ raw milk is healthier This was a sponsored podcast episode from The Dairy Alliance --- Support this podcast:...

Summary: Prenatal Health- Weight status, weight loss medications, how to optimize health, what to look for in a prenatal vitamin, PCOS tips, medical testing for fertility Postpartum Health- What to start doing right away, birth control options, how to regain health Connect with Dr Moyers: https://www.skywomenshealth.com/ https://podcasts.apple.com/us/podcast/sky-womens-health/id1541657642 Become Illa's client: https://themillennialnutritionist.com/ Stay in the know with our email...

Why Are you Hungry? 1. Overall not eating enough/correctly (How to Lose Weight Episode) 2. Emotional Reasons (Emotional Eating Episode) 3. Fixable Lifestyle Factors 4. PMSing 5. Reasons you can't help Solutions 1. Eat Less Processed Food 2. Eat Less concentrated sweets/ added sugar 3. Don't skip meals 4. Eat more carbs vs far 5. Eat 3 balanced meals with no snacks Other Links: Email Sign Up https://themillennialnutritionist.com/weekly-wrap Become a Client:...

Myths I'm Busting: 1. Meat is unhealthy 2. Meat will give you a foodborne illness 3. Meat is less sustainable 4. Eating meat is cruel Problems I'm Helping you With: 1. Texture 2. You don't know how to cook it 3. You don't like handling raw meat 4. Meat gives you the ick Links Mentioned: - Protein Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/ - Nutrition Info in Meat/ Cancer & Meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015455/ - Zinc:...

There has been a lot of buzz around a vegan diet in the last few years, and the potential health benefits of plant-based lifestyles - including weight loss. In this episode, TMN Coach Lacey is joining us to share her background as a former vegetarian and her best tips for getting enough nutrients and reaching your weight loss goals if you go plant-based. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!...

Email Newsletter Sign Up Key takeaways from this episode include: Increase your steps (walking episode) Eat breakfast every day (study) Figure your your foundational habits  Be consistent with some health goal when you’re away (vacation episode) Implement self-monitoring   Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy...

Links: Blog email sign up MyPlate Episode --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support

One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your...

Let’s start out 2024 on the right foot with weight loss! These are some of the most impactful changes that you can work on right now to have weight loss- for the long term! Links mentioned: Article: How many calories we burn when walking Weekends Episode 10k Steps Episode Eating Out Episode Setting Goals Episode Some key takeaways from this episode include: Make sure you’re setting very specific goals. If your goal this year is to “eat healthier,” great! But that...

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  A random topic, but I thought it would be helpful to clear some things up! I love following vloggers’ lives as much as the next person, but I also look at things through the lens of a registered dietitian so I know what to actually take to heart and what not to. I want to empower you with this info as well! Links mentioned: Episode about your lab values and how you should supplement for them Gut Health...

109: 2023 Trends It’s that time of the year where we’re assessing the year’s health and wellness trends! Listen in to determine which trends you should leave and keep going into 2024. Some key takeaways from this episode include: There are so many new and exciting weight loss medications. If weight loss has been difficult for you in the past, this could be an option for you. It will be interesting to see how this impacts the weight loss industry overall in the years to come.  Walking...

One holiday barrier that we haven’t covered is the lack of time that this month brings! Staying healthy does take time with cooking, exercise, and planning, but I’m going to give you my top tips for how to stay consistent with these despite the lack of time.   Some key takeaways from this episode include: Make a plan and prioritize to save time. Or to create more time! Make sure to go to the grocery store and think about which health goals you’re going to really focus on this time of the...

The holidays can feel like an endless rollercoaster of events involving food. You may find yourself saying things like. “I’ll just focus on my weight-loss goals after the new year.” Illa and TMN Coach Catherine encourage you to tune in as holidays don’t have to be this way. You can still work on weight-loss, all while enjoying your favorite holiday foods by using some of these tried and true tools to help you navigate holiday feasting. 2 Tips for Holiday Parties include: Protein and...

I always enjoy looking at gift guides and thought you would too?! These are my top 10 products/ services to buy that can make weight loss easier for you or whoever you’re buying for this year! (Links are affiliates for me) Links mentioned: Food Scale Measuring Cups / Spoons Gym Membership Walking Pad Weights Brooks Walking Shoes New Balance Walking Shoes Cookbooks 5 ingredient cookbook Skinny taste cookbook Bluezones cookbook Salad Cookbook ...

I know that I’ve already covered Thanksgiving in 2 different podcast episodes, but this one is focusing in a little more on the traveling and being-away-from home elements. I asked for your struggles on this situation and you answered! So I’m giving you my top tips for your holiday travels on today’s episode.  Links mentioned: Email list sign-up  Episode 103: What do Calorie Calculations/ Resting Rate/ Basal Rate Mean? Some key takeaways from this episode include: Make a...

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  PLEASE listen before you totally unravel during the holiday season! Weight fluctuations do not mean that you’re not losing weight. I see too many people think that a higher number on the scale means that they’ve failed and then they give up all together. If you know that it’s just a fluid fluctuation and stick with your healthy habits, you’ll likely see a lower weight a couple of days later! Coach Lacey and I break all of...

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  This has been a topic that I’ve wanted to cover for a while and I’m excited to dive into it with you today! I think using online calorie calculators aren’t the worst thing in the world, but I just see a lot of people giving up prematurely on their weight loss because they don’t understand how to use the tool. In today’s episode, I’m going to explain why using online calorie calculators are likely sabotaging your weight loss...

Around this time of year, my clients’ biggest concerns are how they’ll handle Thanksgiving. It’s a holiday that is characterized by alllll the comfort food, yummy desserts, and festive drinks. While our TMN method allows for enjoying all your favorite foods, Thanksgiving can be a big trigger for overeating or a pattern of restriction if you don’t plan for the day. In this episode, I’m sharing my top 5 tips for how to actually enjoy your Thanksgiving (and the holidays as a whole), even if...

Hormones are an important topic that’s on a lot of people’s minds lately, especially when it comes to weight gain. In this episode, I’m sharing the biggest lessons I learned from an obesity training certification that I recently completed. I will cover the top three hormones that can affect your ability to lose weight, how genetics play a bigger role in obesity than you might think, and how to adapt your weight loss plan if you’re struggling with your hormones. Whatever your goal weight is,...

It’s Fall y’all and that means pumpkin spice lattes, caramel apples, and football tailgating! Quick question: Can you enjoy all your fall favorites and still lose weight? The answer is yes. If fall warms your heart, but makes you nervous about your diet, then this episode is for you. Tune in as Illa chats with TMN Coach Catherine Anthony about how to savor all your favorite fall foods in ways that work with your nutrition goals.  Catherine is a registered dietitian who is passionate about...

Getting 10,000 steps in a day might seem super overwhelming if you have a sedentary job and a busy schedule. In this episode, I’m sharing where this number comes from, all the health benefits of getting in extra steps, and how you can improve your step count over the course of a week. For extra accountability towards your step goals (and all your health goals!), join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!  Links mentioned: ...