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: ...

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...