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The Nourished Chat: Daily Summaries Delivered
by Bonnie Campbell
Everyone wants to know how to eat better -to improve your energy, lower inflammation, and lose weight. Join Bonnie, Registered Dietitian Nutritionist from The Nourished Path to learn how you can change your eating without giving up your favorite foods in bite size 20-30 minute episodes.
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- 6 days ago41 min
Let’s stop making habits so hard with Dr. Shanté Cofield
There’s something strangely satisfying about doing things the hard way. If a new habit feels too easy, it can almost seem like we’re cheating.But what if easy is exactly what we should be aiming for?Shante and I started talking about habits because both of us spend a lot of time helping people change what they do, whether that’s with nutrition, movement, or running a business. And we kept coming back to the same tension: we want meaningful change, but we often make the process much harder than it needs to be.So we’re digging into what it actually looks like to build something you can keep doing when life inevitably gets messy.Links and ResourcesMaestro on the Mic Podcast: LinkPrompting Curiosity Podcast: LinkShante’s Instagram: LinkEmail1-1 nutrition coaching information: linkFollow me on Instagram: linkJoin my nutrition newsletter for weekly tips and insights. Topics CoveredStarting with habits that feel easyExternal versus internal motivationBuilding habits during major life changesReducing friction around healthy choicesRealistic expectations for your capacityWhy small wins create momentumSetting goals that actually matterBorrowed goals and arbitrary rulesWeight loss versus maintenance habitsUsing short challenges strategicallyMaking meal prep more manageableCreating habits that survive messy weeksHealthy habits are more likely to stick when they are realistic enough to repeat consistently. Starting with a small behavior and reducing the effort required to complete it can make long-term consistency easier than trying to change everything at once.
- 2 weeks ago31 min
How GLP-1's and Nutrition Coaching work together for the best results with guest Lori
GLP's (like Ozempic) can feel like the answer to weight loss, but the best results come from using these medications together with changing your nutrition and strength training. We've helped many of our clients who are on GLP's change their nutrition to lose bodyfat (not muscle) and have long lasting results. That's why I HAD to have Lori on the podcast this week, because she has been on this journey and has lost 80 lbs (so far!)We talk about protecting muscle, eating enough protein, managing side effects, understanding scale fluctuations, and why having a coach helped Lori use the medication as one tool instead of treating it like the entire planLinks and Resources in this episodeLori's facebook post: linkPast episode on Ozempic/GLP-1s: link1-1 nutrition coaching information: link
- Aug 18, 202622 min
What's Actually Important for Fat Loss? Introducing the Nutrition Pyramid (not the one you are thinking of)
Today's podcast episode is all about cutting through the noise and getting down to what really matters when it comes to your nutrition and weight loss.Picture this: a pyramid with the most crucial factors at the bottom, supporting the less significant ones at the top. At the base of our pyramid is energy balance: calories in versus calories out. If you're eating too many calories, you won't see the results you're after.Next up, we've got macronutrients: carbs, protein, and fat. These bad boys make up your calories, so they're pretty darn important. Then there's micronutrients, the vitamins and minerals that keep your body going as you lose weight. Next comes meal timing and frequency. Sure, they can make a difference, but only if you've nailed the basics first. And finally, we've got supplements. While they can be a nice little boost, they're not the miracle workers marketers like us to think they are. Links and Resources: Pyramid visualCalorie CalculatorIntermittent fasting episode1-1 nutrition coaching information: linkFollow me on Instagram: linkJoin my nutrition newsletter for weekly tips and insights. Topics Covered: Nutrition priority pyramidCalories and energy balanceMacronutrients and proteinMicronutrients, fiber, and waterMeal timing and frequencyIntermittent fasting considerationsPost-workout protein timingSupplements and marketing noise
- Aug 4, 202618 min
The Lazy Way to Eat More Vegetables
Most of us grew up with vegetables presented like a punishment, and it can be hard to get out of that mindset! But they are an essential component of our meals that often missing. Today coach Kendal and I talk about how to eat more veggies - how to make them taste better, quick prep tips, and maybe some veggies you hadn't thought about adding into your life! Even nutrition coaches don’t magically crave broccoli at lunch if it isn’t prepped. The goal is not perfection. The goal is making the “better choice” the easiest choice in your actual life.Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Join my nutrition newsletter for weekly tips and insights. Follow me on Instagram
- Jul 21, 202618 min
10 signs you're not getting enough protein
Protein is everywhere right now, and honestly, it can feel like a lot. Pancakes, popcorn, bars, shakes, powders, snacks. At some point, it starts to feel less like nutrition and more like marketing with a scoop of whey mixed in.But underneath all the noise, there’s still a real question worth asking: are you actually getting enough protein for your body, your hunger, your energy, and your goals? I wanted to sort through the messy middle here, because protein is both over-marketed and genuinely important. The trick is knowing when it matters for you, and when it’s just another “high-protein” label trying to get your attention.Protein is important because the body uses it for muscle, immune function, hormones, neurotransmitters, skin, hair, nails, and recovery. It is also harder for the body to store than carbs or fat, which means regular intake matters. Low protein intake can show up in ways that are easy to blame on willpower, stress, or aging.Here are 10 signs that you might not be getting enough protein, and what to do about it if you suspect you might need more. Links and Resources:Protein calculator: linkProtein Power Plan: link1-1 nutrition coaching information: linkFollow me on Instagram: linkJoin my nutrition newsletter for weekly tips and insights. Topics Covered: Protein and hunger/fullnessSugar cravingsBrain fog and afternoon energy crashesMood swingsHair, skin, and nailsProtein and getting sickMuscles and proteinHow much protein do you need?
- Jul 7, 202616 min
Drink Smarter (not harder)
Alcohol is polarizing. Some people go 100% dry, and some enjoy a glass of cabernet every night. Like so many things in life, it’s usually less about finding the perfect rule and more about balance, intention, and knowing yourself.This conversation dives into the messy middle. When does it make sense to drink? What are some smarter choices if you want to limit added calories? And how can you enjoy alcohol in a way that does not leave you feeling like crap the next morning?Links and Resources: Previous episode about going dry: link1-1 nutrition coaching information: linkFollow me on Instagram: linkJoin my nutrition newsletter for weekly tips and insights. Topics Covered: Alcohol and health goalsDrinking with intention vs from social pressure or out of habitLower ABV drinksAlcohol and sleepFood choices after drinkingLower calorie cocktailsBeer, wine and bloating
- Jun 25, 202618 min
How to Make Breakfast Easy (and why you should be eating it)
Over 80% of people who maintain their weight loss for years eat breakfast every day. Meal consistency is a huge portion of success!But mornings can be hard - so you have to be prepared to succeed with quick and easy breakfasts. I'll give you all my favorite tips to make sure your day gets off to the best start!Links and Resources:Grab and Go Meal Guide link for quick and easy on the go breakfasts (and lunches)1-1 nutrition coaching information: linkFollow me on Instagram: linkJoin my nutrition newsletter for weekly tips and insights. Topics Covered:Breakfast and weight maintenanceAfternoon energy crashesProtein and Fiber at breakfastMeal prep for morningsWeekend breakfast planning
- Jun 9, 202619 min
How I eat while traveling to balance health and fun
Travel has a sneaky way of turning nutrition into an all-or-nothing situation. Either you’re packing protein powder like you’re heading into the wilderness, or you’re three airport muffins deep before the trip technically starts.I wanted to talk through how I actually think about eating when I’m away from home because travel isn’t always the same. A work trip, a family visit, and a once-in-a-lifetime food experience all call for a different approach. The goal isn’t to make travel feel rigid or joyless. It’s to find that middle space where you can enjoy the trip, feel good while you’re there, and come home without needing a full life reset.Topics Covered: Travel frequency and nutrition goalsWeight goals while travelingTypes of travel and goalsMy 4 areas of focus when traveling that keep me on trackThe key to getting back on track after travelLinks/ResourcesThe Nourished Path coaching informationFree protein guideFree Vacation guideJoin my nutrition newsletter for weekly tips and insights. Follow me on InstagramTopics CoveredLinks and Resources
About The Nourished Chat
Everyone wants to know how to eat better -to improve your energy, lower inflammation, and lose weight. Join Bonnie, Registered Dietitian Nutritionist from The Nourished Path to learn how you can change your eating without giving up your favorite foods in bite size 20-30 minute episodes.
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