Do you ever wonder if the reason you are tired, gaining weight, moody, or just feeling off could be that you are in perimenopause or menopause? Today we are talking about how to know if you have entered that stage of life, some of the common symptoms, how to manage those symptoms and what steps you can take to feel good again. Are you a woman in pe…

Keeping a well-stocked pantry can be helpful whether you're running short on time and need something quick to fix for supper, or whether you have an unexpected emergency such as in an ice storm (in Texas:)) and you can't get to the grocery store. Tune in today to hear some easy ways to ensure that you are prepared and have an adequate supply of foo…

Do you struggle with finding time to eat healthy when it's back to school time, or when life gets BUSY?? If so be sure to tune in to today's episode where we give you quick and easy ideas for breakfasts, lunches, suppers, and snacks. It doesn't have to be complicated or take hours of time for you to find easy and manageable ways to eat healthy whil…

Today we have Bryten Gilliam, a Licensed Aesthetician, back with us and we are talking all about how to care for our skin as we age and whether or not we can truly prevent or erase wrinkles. Bryten breaks down the 4 steps we need to do to care for our skin and we also discuss what foods can help minimize the aging of our skin. You can find Bryten o…

The relationship between diet and acne has been controversial. Today we do a deep dive, along with Bryten Gilliam, licensed aesthetician and owner of Bryten Gilliam Skin & Lashes, into what causes acne and what role diet plays… Follow along with Bryten on Instagram @glow.by.bryten Are you a woman in peri/menopause and are wanting to lose weight, ba…

Do you tend to push exercise to the back burner while on vacation or traveling? If so, tune in to today's episode to learn some tips for staying on track while out of your normal routine. Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, ap…

This time of the year for fun trips and summer vacations! Does this mean that your healthy eating has to go out the window? Tune in to today's episode where we are giving you tips on how to find balance while still enjoying your vacation. Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism..…

Today we are talking about specific ways you can make your house a home and how this can actually help improve your mental health. Are you a woman in peri/menopause and are wanting to lose weight, balance your hormones, and boost metabolism....all while improving your mental health? If so, apply here for my signature coaching program, Refined & Ren…

Did you know that Chronic Fatigue Syndrome is 3 times more common in women than men. As women we are juggling so many different roles, and often feel pulled in 10 different directions, so it's no wonder we often feel tired and just worn out. On today's episode we are talking about how to boost your energy with food, and also ways to help you get mo…

Do you ever wonder if you really should be drinking more water and if so, how much do you actually need? Tune in to today's episode where I will be walking you through how to determine how much you need and ways to increase your water intake. I am also sharing my thoughts on the ever popular Water Gallon Challenge... Are you a woman in peri/menopau…

Do you deal with depression or anxiety and are wondering if exercise can help you feel better? Well today we are talking all about how exercise affects your mental health and what you can do to start feeling better today! Are you a woman in peri/menopause and need help managing your weight and metabolism and want to start exercising to improve your…

There is a misconception that “healthy” foods such as fruits and vegetables are more expensive than processed foods. Healthy eating can be key to maintaining blood sugar levels, Blood pressure, wt control and other health conditions. Tune in today for more tips on how to make your grocery dollars go farther! Are you a woman in peri/menopause and ne…

Eating Healthy on a Budget There is a misconception that “healthy” foods such as fruits and vegetables are more expensive than processed foods. Healthy eating can be key to maintaining blood sugar levels, Blood pressure, wt control and other health conditions. It is TRUE that fresh produce and protein packed foods can sometimes cost more than prepa…

Why Is It Important To Know if You Have Hypothyroidism? If hypothyroidism is not treated you can have increased cholesterol levels and be at a higher risk for having a stroke or heart attack. You may develop a goiter or suffer from peripheral neuropathy, infertility, or even have loss of consciousness and a drop in body temperature that can be life…

So what is your thyroid? It’s a butterfly-shaped gland in the front of your neck that makes hormones. These hormones enter your blood and then make their way to every cell in your body. 𝐄𝐯𝐞𝐫𝐲 𝐬𝐢𝐧𝐠𝐥𝐞 𝐜𝐞𝐥𝐥 𝐢𝐧 your 𝐛𝐨𝐝𝐲 𝐜𝐨𝐧𝐭𝐚𝐢𝐧𝐬 𝐭𝐡𝐲𝐫𝐨𝐢𝐝 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐫𝐞𝐜𝐞𝐩𝐭𝐨𝐫 𝐬𝐢𝐭𝐞𝐬. This lets us know that 𝐭𝐡𝐲𝐫𝐨𝐢𝐝 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬 𝐚𝐫𝐞 𝐄𝐒𝐒𝐄𝐍𝐓𝐈𝐀𝐋. Your thyroid hormones play an importa…

We know that when most women hear the words "meal planning" and "meal prepping" they let out a long sigh and maybe even roll their eyes. Let's be honest, it's not the funnest thing in the world to do BUT the reality is that it can save us in several ways. Today, we’ll be chatting about the 4 ways meal planning can save you. Meal Planning: Saves tim…

That post-holiday grind often brings with it the blues, a bout of anxiety, or at times even depression. There are a lot of ways to minimize or combat stress, but today, we’ll be tackling this all-too-common issue from the point of view of gut health and how it relates to mental health. Both our physical and mental wellness depend largely on our gut…

Today’s episode is our grand finale in a three-part miniseries to cap off 2022, which began with a discussion on intermittent fasting followed by our thoughts on the ketogenic diet. Check those out if you haven’t already! We’re now in that limbo stage between Christmas and New Year. Before we celebrate on the 31st, let’s take this opportunity to lo…

This week, we talk all about the ketogenic diet and how to decide whether it’s the right approach for you. Today’s episode is the second in a three-part mini series. Tune in again in a couple weeks for our advice on how to set your goals for 2022. In this episode, we talk about… [01:53] An introduction to the ketogenic diet. [04:37] The risks that …

The holidays usually present a dizzying array of demands: cooking, shopping, baking, cleaning, entertaining… you name it! With Christmas right around the corner, it’s important to know how to manage stress in time for the many tasks and get-togethers to come. Joining us today is fellow Christmas-lover Judy, who shares her routine for making the hol…

The holidays usually present a dizzying array of demands: cooking, shopping, baking, cleaning, entertaining… you name it! With Christmas right around the corner, it’s important to know how to manage stress in time for the many tasks and get-togethers to come. Joining us today is fellow Christmas-lover Judy, who shares her routine for making the hol…

Holidays are one of the most fun times of the year—and with lots of festivities comes lots of eating. You probably already have a bunch of get-togethers with family, friends, and coworkers lined up on your calendar. If you don’t pay attention, before you know it, you may find yourself carrying a few extra pounds after a couple of those events… and …

Thanksgiving has always been one of our favorite times of the year, but we also know that it can be one of the toughest times of the year when it comes to staying healthy and managing your weight. If you’re not aware of what you’re putting in your mouth, those treats really do add up. In fact, did you know that the typical Thanksgiving dinner consi…

In today’s episode, we talk all about insulin resistance. Insulin, a hormone made by the pancreas, helps glucose (which comes from the food you eat) in your blood enter cells within your muscles, fat, and liver, where it can then be used for energy. Insulin resistance takes place when the cells in your muscles, fat, and liver don’t respond well to …

In today’s episode, we discuss the impact of diet on inflammation. There are two types of inflammation: acute and chronic. Acute inflammation manifests in situations such as getting a cut on your body. In cases like these, acute inflammation is a good thing as the feedback you get tells you right away what to steer clear of to avoid pain. In this c…

Do you go to bed tired? Do you wake up tired? Do you spend each and every day… tired? Exhaustion and burnout are some of the most common problems in today’s society, and it’s not difficult to find people who are tired all day long. If this sounds like you, you’re in the right place. There are many factors that can contribute to fatigue, including t…

Are you getting enough sleep? Most people overlook the power of getting a good night’s rest when it comes to their health and fitness goals. In fact, sleep plays a more important role when it comes to your weight and overall wellness than most people think. From increasing your risk of heart disease to a greater likelihood of experiencing depressio…

How active do you think you are? A lot of research has been done in recent years to determine the length between activity and physical and mental health. Today, we’ll walk through the U.S. Department of Health and Human Services list of benefits you can gain from exercise, which ranges from losing fat and improving your bone health to reducing depr…

Ladies, are you at the heaviest weight that you have ever been? Have you been trying your best to eat well and get some exercise in, yet the scale isn’t moving, or you just can’t seem to lose those inches? Are you getting sick of being told over and over to just “eat less and move more”? Is absolutely nothing changing in spite of the fact that you …

Welcome to the Fitness Nutritionists Podcast! We created this podcast to help women find real answers to their questions regarding weight, physical health, fitness, mental health, and all the other things we deal with as women, such as low energy levels, cravings, and hormones. Meet Stefanie Wilkerson: My name is Stefanie and I'm the owner and foun…