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: ...

Praise the gourds, it’s pumpkin spice season! We love delicious pumpkin drinks, treats, and seasonal foods, but the calories and sugar can definitely add up and leave us feeling sluggish and off track. In this episode, TMN Coach Hannah Abdulla, RD, joins us to review our favorite Trader Joe’s fall items and share how we balance yummy fall items with great nutrition so we can still hit our health goals. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the...

One of my favorite health topics is the concept of The Blue Zones, which are the five places on Earth whose inhabitants live longer than anyone else. Netflix recently released a limited series called “Live to 100: Secrets of the Blue Zones,” hosted by author and Blue Zones™ Founder Dan Buettner. In this episode, I’m sharing my top three takeaways from the series on living a longer, healthier life. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges,...

As a weight loss dietitian, I see a lot of clients who share their stories with us of how low esteem impacts their lives. Low confidence affects so many people (myself included!), but I have great news: weight loss is not a prerequisite for feeling more confident! Building confidence is something that can come much more quickly through practice and building habits that support our physical, mental, and emotional health. In this episode, Yailyn Murphy, a licensed therapist, is here to help us...

Weight loss goals can be really motivating, but it can also be hard to toe the line between healthy goals and unrealistic goals set by social media. In this episode, I’m sharing how to determine what your weight loss goals should be, how to make those goals measurable, and how to determine what a healthy weight looks like for you. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with...

It’s no secret that drinking water is one of the most important things you can do for your health, so there are a lot of companies ready to capitalize on that. Things like alkaline water, mineral water, coconut water, and electrolyte supplements are all marketed to make you think you’re doing a good thing for your body, but are these products harmful or helpful? I’m digging into all of these water trends and more to share what science says about their actual benefits. Cloud chips are a...

Your brain controls everything we do, whether we’re conscious of it or not. It’s hard to have a healthy body without a healthy brain, so in this episode, Dr. Julie Fratantoni joins us to share her approachable expertise and answer your questions about supporting healthy brain function through nutrition, habit formation, and thinking positive thoughts. That might sound woo-woo, but everything here is backed by science! Dr. Fratantoni is a neuroscientist, Speech Language Pathologist, yoga...

Postpartum weight loss can be really difficult both mentally and physically, but if you’re struggling with it, you are not alone! In this episode, TMN Coach Lacey Anderson, MS, RD, LDN, is sharing her own postpartum weight loss journey after welcoming her baby boy last fall. She shares the steps of the TMN Method that helped her lose the baby weight, plus some really important tips around mental health, breastfeeding, and setting realistic expectations for yourself postpartum. Cloud chips...

Summer might almost be over, but fall mountain trips and holiday traveling are just around the corner, so we’re replaying episode 24 of the podcast! In this episode, Illa is joined by avid travelers and TMN coaches Catherine and Lacey who each share super attainable habits and mindset tips for making nutritious and healthy choices on vacation to help you lose weight while enjoying yourself on vacay! Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals!...

One of the biggest things that holds our clients back from losing weight is overeating. It can be easy to eat more calories than we intended when we’re feeling extremely hungry and not satisfied throughout the day, so in this episode I’m sharing some easy habits you can incorporate into your daily routine to avoid overeating once and for all. Links mentioned: TMN Blog: How to Stop Overeating Johns Hopkins University: Drinking Water Can Help You Lose Weight Listen to Episode 82:...

One of the biggest things my clients struggle with is cooking. Even the most seasoned home cooks (pun intended!) struggle to find the time and energy to cook a full meal at dinnertime, resulting in another night of takeout. In this episode, the team of chefs at To Taste are joining us to share their best cooking tips to reduce the stress you feel when it’s time to shop and cook for your daily meals. From what to keep in your kitchen to how to cook enough for just one person, we cover...

If you want to lose weight, training for a 5K, half marathon, or even a full marathon looks like the perfect place to start. And yet, so many runners end up experiencing weight maintenance or even weight gain while training, and in this episode, Starla Garcia and I are talking about why this happens, and why it might even be a good thing to gain weight during training. Starla is a registered dietitian, olympic trials marathon runner, and body and cultural diversity advocate. Connect with...

The decision to breastfeed and the journey of breastfeeding itself are so personal to you and you and your family. I get so many questions about breastfeeding for weight loss, how much you need to eat when nursing, and how to boost your milk supply with food. In this episode, my friend Cara Mowery, RD, IBLC, is sharing her expertise as a registered dietitian and International Board Certified Lactation Consultant. If you or someone in your life have questions about breastfeeding, this episode...

Inflammation is quite the hot topic, and with so many fad diets and celebrities talking about targeting and reducing inflammation, it’s easy to be bombarded with misinformation. One fact about inflammation is that it can be flared up by stress, so in this episode, I’m joined by my friend and fellow dietitian Kyrstin Draney, RD, LDN to talk about what inflammation is and how we can combat it by reducing stress. Plus, we dig into Gwyneth Paltrow’s recent comments about her super restrictive...

38% of adults in the U.S. have prediabetes… but only 19% of them know they have it. Since prediabetes is the #1 risk factor for developing type 2 diabetes, it’s so important to catch it early and make some lifestyle changes to reverse it. In this episode, we’re joined by Jill Weisenberger, a registered dietitian and certified diabetes care and education specialist. Jill is sharing her expertise on the insulin resistance to prediabetes to type 2 diabetes pipeline and how to prevent developing...

More and more brands are coming out with alcohol-free versions of classic drinks, and Gabriela Richardson’s company On the Mocktails AF is doing just that! In this episode, Gabriela is sharing her story of sobriety and how it changed her health, appearance, and outlook on life. Hopefully this episode inspires you to try reducing your alcohol intake and trying some yummy mocktails instead! Connect with Gabriela & On the Mocks AF: Instagram Website Firebelly Teas are a delicious...

Making new friends as an adult is hard, and maintaining relationships with old friends through moving, life transitions into marriage and parenthood, and demanding careers can feel downright impossible. However, having a strong social support system isn’t just fun, it’s vital to our mental well being. In this episode, Farah Zerehi LMFT, MA, MS, joins us to share her expertise on building a social life where you feel fulfilled, happy, and supported. Connect with Farah! Hive Therapy...

If you feel like you stay on track for weight loss but go all out on the weekends, you are not alone! So many of our clients struggle with overeating or even just surpassing their calories without realizing it when they’re trying to go out and socialize with friends and family. In this episode, TMN Coach Catherine is back to share her tips for enjoying yourself on the weekends while prioritizing healthy habits. Firebelly Teas are a delicious way to increase your fluid intake while hitting...

Millennials are no strangers to the work/life balance struggle, but staying chronically burnt out at work is taking a toll on our health, with serious negative impacts on our cardiac health, mental health, and weight. In this episode, Nina Nesdoly - a work stress and burnout prevention speaker, researcher, and consultant - is sharing her tips for achieving a better work/life balance that’s rooted in neuroscience so you can hit your goals at work while protecting your mental health and...

When was the last time you had a preventative checkup with a regular family doctor? For a lot of millennials, their pediatrician is the last primary care doc they saw regularly, so in this episode, Erika Henry - a Family Nurse Practitioner based in New Jersey - is sharing why you should establish care with a physician and prioritize those annual visits.  Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at ...

My friend Vi Nguyen is back on the podcast to share her expertise as an orthopedic surgery physician’s assistant! In this episode, we’re talking about how your body weight and nutrition leading up to a surgery can affect your surgical outcomes. Even if you don’t have a surgery coming up, this might be helpful information for a family member or friend in the future! This episode is kind of a part two to episode 75, so check that out too! Check out Bada Bean Bada Boom for delicious snacks...

There is a plethora of biohacking content online and you’ve maybe even heard a friend swear by one or two biohacks themselves. In this episode, TMN Coach Hannah is here to help us debunk some biohacking myths and share some of the benefits of others!  Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15%...

You know that habits are the key to a healthy lifestyle, but so much of the advice out there is very one-size-fits-all and doesn’t always take mental health into account. In this episode, we have Dr. Maddy Ellberger on the podcast to share her perspective on creating habits as a therapist specializing in Dialectical Behavioral Therapy (DBT). If you struggle with creating sustainable, healthy habits, this is the episode for you!  Connect with Maddy! Instagram TikTok Downtown...

Y’all loved the episode we recorded with Tyler Liesch, Founder of Revival Fitness, about strength training basics, so he’s back on the podcast this week! In this episode, Tyler is sharing the science behind “bulking up” and why you shouldn’t let the idea of getting bulky hold you back from hitting the weights. Plus, for all my Swifties in their Eras Era, we’re unpacking Taylor Swift’s fitness routine for how she eats and exercises to prepare for and recover from 3-hour shows. Connect with...

If you experience joint pain when you’re exercising or have an active day, you might be struggling with arthritis or osteoarthritis. In this episode, my good friend Victoria “Vi” Nguyen is here to share her expertise as an orthopedic surgery physician’s assistant on how we can take better care of our joints to reduce and prevent pain. Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your...