Pregnancy brings about some of the most significant physical transformations a woman can experience. Diet is obviously vital to support these changes and your developing baby, but so is staying active. So, what are the safest ways to exercise while pregnant? The most fabulous (& vibrant) NYC-based Dancebody fitness instructor, Mindi stopped by to s…

This one is for my plant-based vegetarian and vegan queens or for those aspiring to follow one! So it's TRUE, vegans and vegetarians are at higher risk for being deficient in certain nutrients like iron and calcium, but it's possible to meet nutritional needs through careful planning. Do you know which key nutrients you need to be more intentional …

What do you wish you knew about your body when you were younger?! Today, I’ll be sharing 5 things I wish I had known about my body and health when I was younger! Reflecting on where we’ve been, where we are now, and where we’re headed is incredibly empowering. As we go through this episode together, I hope you’ll take a moment to do the same. Keep …

Ladies, they were right. Stress management really does wonders for the body and I think it's time we all take it seriously. And when it comes to fertility and reproductive health, can stress really make a difference?! Second-time guest Kendra Tolbert, a dietitian & yoga teacher (and my girlllll) is here to share her top strategies on managing stres…

In today's episode, I'm diving into the topic of metabolism, shedding light on what it really is and debunking some common myths. As a Women's Health Dietitian, I often come across misleading advice like "eat these 5 foods to boost your metabolism" or "don't eat after 6 for better metabolism." Join me as I separate fact from fiction and provide evi…

Are you familiar with endometriosis? It's a disease that affects millions of women worldwide. Have you or someone you know experienced its challenges? Sadly, many women endure this pain in silence, feeling isolated and misunderstood. But today, we're breaking that silence. Join us as Liz Smith, a multi-media journalist and endometriosis warrior, br…

HAPPY INTERNATIONAL WOMEN'S DAY + WOMEN'S HISTORY MONTH TO YOU! Let's face it – many of us don't feel at ease visiting the doctor. However, prioritizing our health - from breast care, to mental health & heart disease prevention is the key to FLOURISH. Thankfully, there are many strategies to boost comfort levels and become the best advocates for ou…

Are you a period tracking pro or new to the game?! Keeping a record of your menstrual cycle, including start and end dates, symptoms, and other changes, offers numerous benefits. It can help predict your next period, increase awareness of health aspects like mood swings and appetite changes, and empowers you to feel more in control. Additionally, i…

Babe, when was the last time you got your cholesterol levels checked?!?! Did you know that 76% of women don't know their cholesterol numbers?! Let's get it together! This is one of the biggest risk factors for heart disease, women's NUMBER #1 killer. Lucky for you we have a special guest, Ashley Reaver, a cholesterol-lowering expert who is here to …

In the current buzz around "Dry January" or its more lenient version, "Damp January," we thought it was the PERFECT time to chat alcohol and its implications for women's health. I'm covering 3 of the many ways alcohol can affect your health and well-being - from the gut microbiome to your beauty sleep. Additionally, I'll be sharing enjoyable non-al…

New year, with a fresh set of trends (well, kinda)! Hey ladies! It's 2024, and we're continuing our New Year's tradition of exploring wellness trends in the media! LISTEN UP as we assess whether we're embracing or letting go of 10 popular trends from the past year, from "What I Eat in a Day" videos to the hype around hormone-balancing raw carrot sa…

Non-Scale Victories are IN! Ladies, If you're feeling a bit guilty about not achieving all your health goals this year, here's a fresh perspective as we wrap things up. Whether your focus was on weight loss or overall well-being, building a healthier life is a gradual process that takes time. If the goal of shedding the pounds didn't quite material…

Collagen-infused smoothies, extensive 10-step skincare routines, and avocado masks—unraveling the secrets to vibrant skin can be confusing. Today, I am tackling the question. Can diet really impact the health of your skin?! I am chatting the various factors influencing skin health, key skin-boosting nutrients, and the top foods that might worsen sk…

Do you struggle with acne? Hormonal acne results from imbalances in hormone levels, leading to breakouts in adulthood - such as during pregnancy, after, and around perimenopause and menopause. No matter your age or the root cause of your hormonal acne, breakouts can affect self-esteem and result in scarring. Today's special guest Dr. Clay provides …

Can diet impact your experience as you enter perimenopause and menopause? Absolutely! it plays a vital role in supporting hormones, building bone strength and muscle mass, boosting mood, and more. In today's episode, we're sharing 6 diet considerations (based on research) to make during this unique life transition, whether it's already in progress …

Let's shift the narrative on menopause. It's time to start the conversation early – in our 20's, 30's, 40's – to proactively care for our bodies. In this episode, I'm joined by Dr. Javaid, an esteemed OBGYN, sexual health thought leader, and renowned menopause expert. Together, we delve into crucial topics, from distinguishing peri-menopause vs. me…

Today, we are exploring the complexities of sex drive a.k.a libido, taking into account factors like hormone conditions (PCOS), body image, medications and lifestyle. We also address the common question: can certain foods boost libido? Join me as I uncover the truth & share practical tips for improving sexual well-being through nutrition. LISTEN UP…

What defines a 'normal' menstrual cycle? Curious about when it's crucial to seek professional advice? Uncertain about the most effective birth control methods? And what about those pervasive misconceptions regarding vaginal hygiene? Today, we're joined by Women's Health Nurse Practitioner, Jenna Perkins, who is here to dispel the myths & provide yo…

The pressure is ENOUGH! We're exhausted. The frenzy for a 'Summer body,' the expectations following postpartum, and the unending demands of snap-back culture. Society, can we catch a breath? In today's discussion, I'm joined by Body Image Coach Dr. Lisa. We're delving into a range of topics – handling postpartum bodily changes, navigating difficult…

WELCOME TO OUR 50TH EPISODE!!! That's right y'all we made it. Thank YOU for joining us on this incredible journey towards better health and wellness for women. As we celebrate this milestone, I wanted to share a bit about why I became a women's health dietitian and reflect on 4 of our TOP episodes that have made a positive impact on myself and our …

I am finally ready to tackle all of your burning Q's surrounding intermittent fasting (IF)! Many of our listeners ask: "Is intermittent fasting the ultimate solution for achieving optimal health?" "Can this pattern of eating truly support my metabolism and help me loose weight?" "Will intermittent fasting screw up my hormones and energy?" Let's sep…

Are you a coffee lover or hater?! You might be wondering... how much coffee is too much coffee?! And if it can really affect certain hormones. In this episode, we explore whether or not caffeine influences our hormones when consumed in excess. We're also chatting about the importance of mindful consumption and finding a balance. PLUS, we share 5 co…

Do YOU get migraines? headaches? They are literally... THE WORST. Don't worry, you are not alone. Migraines affects ~28 million adults in the U.S, with 85% of chronic migraine sufferers being women. Today, I am in conversation with a NYC based Neurologist, Dr. Huma Sheikh who is here to breakdown the difference between headaches and migraines, pote…

Let's be real here. Nobody really cares about what to eat when pregnant until... you're actually pregnant! Whether pregnancy is on your radar or not, I still think its worth knowing this information to keep for your future self or to share with another woman in your life! Today, my RD friend Olivia is here to share all the gems with you on what to …

We're still on our women's health month series! Do you know the top key nutrients women need to get enough of on the regular??!! Today, I am here to help you out. FYI!!!! Women have unique nutritional needs and it evolves throughout the lifecycle - from puberty to pregnancy, menopause and beyond. Nutrients like iron, vitamin D and calcium are soooo…

Happy Women's Health Month, friends! QUESTION! Have you ever had a conversation with your mom, aunt or any female relative about their health history?! One way to reach your best health as a woman is to prepare for what might be in your future, and one of the greatest ways to do that is to talk to a woman who shares many of your genes: your mom. Wh…

They call it a "lazy girl meal" but I call it self-care! Figuring out what to eat especially during the weekdays can be hard, I get it. After a long day of being the fabulous human that you are, the last thing you probably want to do is chef it up in the kitchen. This is where lazy girl meals come into play. Easy, delicious, nutritious and most imp…

Whether you're a mom, a future mom or know a mom, today's episode is one you'll be thanking us for! Look...I get it, being a mom and feeding kids is a serious job! And sometimes, it's frustrating and even daunting. You may be thinking to yourself, "how can I keep my kids nourished all the time?!" "What are key nutrients I should be concerned about?…

Lactose-intolerant? have a dairy allergy? or just hate the taste of cow's milk? I feel you girl. Every time I turn my head there's always a new plant milk. And don't get me wrong, plant-based milks do really come in handy especially if you're cow's milk is just not your thing. There's oat milk...cashew milk...you name it, they've got it! And now, p…

What's going on?! Colorectal cancer is on the rise in young adult women in their mid-30's and 40's. Why is nobody talking about it? In fact, colorectal cancer is the third most common cancer in women after breast and lung cancer. Last week the White House hosted their Cancer Moonshot Forum which covered key topics such as colorectal cancer screenin…

Happy International Women's Day!!! To celebrate, we are having an exclusive body talk episode. Over 90% of women are insecure about their bodies and appearance, leaving them vulnerable to developing eating disorders, body dysmorphia, and other body image struggles. Mainstream culture perpetuates impossible beauty standards and body ideals that leav…

Vitamin supplements are incredibly popular all over the world. Some brands make pretty strong claims including quick weight loss, boosting hair growth, managing pms symptoms ...and balancing your vaginal pH?!?! Yeah, the list goes on. My girl, Kourtney K's new vaginal health gummy vitamins promise to balance your pH and support vaginal taste, odor,…

Ladies, we are officially back! 2023 is all about the gut. Ya heard?! But on a serious note, why do we always have gut probs? Well, according to the American College of Gastroenterology, women are more likely to experience gut issues like chronic constipation compared to men. Women also experience irritable bowel syndrome (IBS) at 2 to 6x times the…

If you struggled with your weight this year or your appearance changed drastically or you’re just having some challenges around your relationship with food, this episode is for you. And, you are not alone. As we enter a new year, we are bombarded with “diet and wellness culture” messages that emphasize a focus on the need to “fix your body”. Develo…

It's Diabetes Month! Today, I am diving into the topic of gestational diabetes with our special guest Ryann, also known as "prenatal nutritionist" on IG. Every year, 2% to 10% of pregnancies in the United States are affected by gestational diabetes. Gestational diabetes is a type of diabetes that can develop during pregnancy in women who don’t alre…

Millions of women take birth control for a number of reasons! From preventing pregnancy to managing certain medical conditions. There are known benefits of taking birth control, but there are also some downsides to know about (especially if you've been on the pill for a long period of time) which include possible vitamin absorption issues and nutri…

What do you know about the surrogacy and donor egg process?! At our women’s summit, we did our very first live podcast recording and it was incredible! It’s finally here and today, I am replaying the conversation I had with Debbie Villafana and Perla Piekutowski on our stage. With advances in medical technology, I think it’s important for women to …

Seriously, when was the last time you got your vitamin D level checked?! This is the ultimate key nutrient for women and today, I am sharing 5 reasons why you should prioritize your vitamin D. Majority of women are deficient, especially women of color. Lately, health professionals, scientists, and experts are bringing more awareness to the importan…

Egg-freezing...so, is it really worth it?! Is it worth the cost? Is there a guarantee of having a successful pregnancy later down the line? Is it safe?! Young adult women of today are having babies much later in life for a number of reasons. As a result, there is an increasing number of people choosing to freeze their eggs in order to preserve fert…

Hey girl! Do you have PCOS? "PCOS" or Polycystic Ovarian Syndrome is a very common hormonal condition that affects about 5 million child-bearing aged women in the US. While there isn't really a "PCOS diet" out there that will work for everyone, research has found that certain nutrients you get from food or supplements can have a direct impact on ho…

"When are you having kids?" is actually one of the most triggering emotionally loaded questions you can ask. Many pregnancies are unplanned and many are planned; however, no woman should feel constant outside pressure to get pregnant. Plus, let's not forget that fertility challenges exist - in fact, millions of women struggle to get pregnant each y…

But seriously, when will it stop? Women are often the ones to blame when talking about fertility challenges. The truth ... A third of fertility issues are dominated by men, so it's very common but remains taboo. First, nobody is to blame for fertility issues. Second, both parties should consider ways to optimize fertility health. Besides, it takes …

DYK fertility goes far beyond just trying to get pregnant?! In fact, your fertility can tell you so much about your health....so, how well do you know your fertility? You deserve to know what's going on with your body so you can be empowered and make the best choices now and for the future. Whether you're in your 20s, 30's, or 40's, these practical…

By Valerie Agyeman

I got to learn what a doula was recently through the work of one of my favorite celebrities, ha! But man, doula work is soooo needed. Navigating life before motherhood can be SO overwhelming at times. And let's be real, we were never taught this stuff.. which is why I brought my good friend and doula Mabel to the show, to help you truly understand …

IT'S OUR FIRST PODCAST ANNIVERSARY!!!!!!! *cheers* Thank you so much for your support over the past year! Let's continue to break through overlooked topics surrounding our bodies and health. In lieu of our podcast anniversary celebration and women's health month, I am sharing 8 things all women should know about their bodies and health. Want to gif…

Have you heard of the fertility awareness method?! Fertility Awareness-Based Methods are tools that people use both to become pregnant and prevent pregnancy. It really means you have got to know and truly understand your body and your menstrual cycle. But, is this method really reliable?! Can it be used as an effective natural birth control? Today,…

One question I always get as a dietitian is "how much protein do I need?" Today, I am breaking it allllll the way down for you. No, you don't need protein cookies or protein water to meet your protein needs...I can promise you that. I'm talking about what protein is, why it's so vital for the body, how much you need and I've got super easy tips on …

We asked the FH community on IG, "Do you switch up your workouts based on the phase of your cycle?" and 50% of you said YES! The other 50% never thought of doing that before. Lately, the phrase "cycle-syncing" has been pretty buzzy, but when it comes to syncing exercise specifically with your cycle, are really there any benefits? Is this just anoth…

Today, I am doing some sh*t talking...Literally! If you find yourself dealing with constipation regularly, listen up. You don't need to suffer with discomfort. I am chatting about the many negative effects constipation has on the body and your overall health. But no worries, you'll leave with simple tips you can start to practice immediately to bri…