In this solo episode, we're unpacking what really happens to your metabolism during the holidays and why it's not as dramatic or disastrous as the internet makes it seem. Instead of stressing over travel, late nights, celebrations, and all the festive food, we'll look at how small, doable habits can help you feel steady, nourished, and grounded through the season.

You'll get a clearer understanding of how sleep, stress, movement, and nutrition influence your energy, along with realistic ways to support yourself without giving up the joy of the holidays. No restriction. No guilt. Just simple shifts that help your body feel cared for, even when life feels busier than usual.

If you've ever wished you could enjoy the season and feel good in your body at the same time, this episode will help you find that middle ground.

Key Points:

• Understand what "holiday metabolism" actually refers to and why your energy may feel different.

• Learn how protein-rich meals—especially earlier in the day—help stabilize blood sugar and support muscle.

• See why skipping meals or "saving calories" can slow metabolism and lead to overeating.

• Explore simple ways movement supports metabolic health.

• Learn how hydration plays a role in cravings, hunger cues, and energy levels.

• Understand how sleep disruption affects hunger hormones and digestion.

• Discover how chronic stress impacts blood sugar and midsection weight gain, plus ways to soften that stress.

• And many more…

As you move through the season, notice what actually helps you feel like yourself. Maybe it's a real meal before a party, a quick walk after dinner, or choosing sleep over one more thing on the to-do list. Maybe it's just giving yourself permission to enjoy what you enjoy without overthinking it.

Your metabolism isn't asking for perfection — it's asking for care. And you're allowed to give yourself that, even in the middle of the holiday chaos.

YouTube Link 👉 https://youtu.be/b1IJLnsp6sc

I've included a sleep-related episode here, in case you want extra support:

Episode 228: The Connection Between Sleep and Weight Management

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description

In this solo episode, I dive into why a nourishing breakfast does so much more than just "start your day." It helps stabilize blood sugar, support hormone balance, and fuel your metabolism—especially for women over 35. If you've ever skipped breakfast or relied on a granola bar and coffee to get by, this episode will help you rethink what your mornings can look like.

You'll learn what to eat (and why) to keep your energy steady, your mood balanced, and your body supported. From easy make-ahead ideas like overnight oats and smoothies to savory options like veggie scrambles, you'll leave this episode feeling inspired—and ready to eat breakfast that actually works for you, not against you.

Key Points:

• Understand why eating breakfast within a few hours of waking helps stabilize blood sugar and energy throughout the day.
  
  

• Learn how a protein-rich breakfast supports hormone balance, muscle maintenance, and focus—especially during perimenopause and menopause.
  
  

• Discover the "sweet spot" for intermittent fasting and why delaying breakfast too long can backfire for women.
  
  

• Explore the power trio: protein, fiber, and healthy fats—and how each one helps keep you full, energized, and satisfied.
  
  

• Get simple, real-life breakfast ideas: Greek yogurt bowls, overnight oats, smoothies, cottage cheese bowls, veggie scrambles, and even repurposed dinner leftovers.
  
  

• Find easy prep strategies like smoothie packs, make-ahead oats, and grab-and-go staples to simplify busy mornings.
  
  

• Shift your mindset from restriction to nourishment—because fueling your body is an act of self-care, not indulgence.
  
  

• Reflect on how consistency, not perfection, is the real secret to a healthy metabolism.

Breakfast is not just a meal—it's a message to your body that you're ready to take care of it. When you start your day with the right fuel, you set the tone for how you'll show up—for your work, your loved ones, and yourself. Nourishing your metabolism isn't about rules or rigidity—it's about self-respect, energy, and showing your body it can count on you.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out the book High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy

👉 Judith Joseph, MD, MBA, is a Columbia-trained psychiatrist and the founder of and chief investigator at Manhattan Behavioral Medicine, New York City's premier clinical research site, a clinical assistant professor in child and adolescent psychiatry at NYU Langone Medical Center in Manhattan, and chairwoman of the Women in Medicine Board at Columbia University's Vagelos College of Physicians and Surgeons.

Dr. Judith Joseph was awarded by the US House of Representatives with a 2023 Congress Proclamation Award for her social media advocacy and mental health research. In 2024, she was named a top 6 NAACP Mental Health Champion. With nearly 1 million social media followers, she's emerging as a leading voice on hidden depression in high achievers.

We delve into the prevalence of high functioning depression among high-achieving individuals, exploring ways to recognize and address this often overlooked condition. Dr. Judith shares her personal journey from anesthesiology to psychiatry and discusses her research on invisible pain, trauma, and mental health. The discussion covers practical strategies from Dr. Judith's book, including the five Vs—validation, venting, values, vitals, and vision—to foster mental well-being and resilience. We also highlight the unique challenges faced by women and the importance of healthy relationships in achieving happiness. Tune in for invaluable insights on mental health and practical steps to improve your overall well-being.

🖋️ Some key points

(00:00) Introduction and Guest Overview

(00:28) Dr. Judith Joseph's Background and Journey

(02:07) Understanding High Functioning Depression

(04:17) The Science of Trauma and Its Impact

(13:37) The Five Vs for Mental Health

(20:40) Addressing Burnout and Unhappiness

(25:49) Connecting with Dr. Judith Joseph

(27:01) Conclusion and Final Thoughts

🌎 Connect with Judith Joseph, MD, MBA,

Website https://drjudithjoseph.com/
IG https://www.instagram.com/drjudithjoseph/?hl=en

🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

YouTube Link 👉 https://youtu.be/ciiq_mHnKgM

Episode Description:

It's been a while since I've done a solo episode, and this felt like the right moment to sit down and share a little life update. A lot has changed for me this year — some of it amazing, some of it challenging, and plenty of it somewhere in between. In this episode, I'm talking about what day-to-day life looks like right now, how I'm finding my footing in a new season, and the little shifts that are making a big difference.

Think of this as us catching up over coffee — honest, a little messy at times, and hopefully a reminder that none of us have it all figured out.

Key Takeaways:

• A peek into what life has looked like for me these past few months.

• The real highs and lows of adjusting to big changes.

• How I'm keeping routines simple and flexible.

• What I'm learning about asking for help and letting go of "shoulds."

• Some updates about where the podcast is headed next.

…and more!

If you're in a season of transition (or just curious about the behind-the-scenes of my life lately), I think you'll feel right at home in this one.

If you like what you hear, leave a 5-star review on apple podcasts HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube Link: https://youtu.be/4F6JXaonHHw

Episode Description:

You know those days when you wake up tired, and before you know it, you're reaching for coffee, donuts, chips, anything to keep going? You're not imagining it—and you're definitely not lacking willpower. When you're running on empty, there are real changes happening in your body that make cravings stronger and energy harder to manage.

In this episode, we'll unpack what's really going on when exhaustion hits, why your body asks for quick fixes, and how to work with those signals instead of feeling like you're fighting against them. I'll share practical ways to balance your energy, support your mood, and make food choices that actually help you feel better—without guilt, shame, or complicated rules.

Key Takeaways:

• Why exhaustion triggers intense cravings

• How your hunger and fullness cues change when you're low on sleep

• Easy ways to stabilize energy without over-restricting or cutting carbs

• Simple swaps, snack pairings, and hydration hacks that can make a real difference

• A mindset shift around cravings that takes the pressure off
  …and more!

If you're in one of those seasons where you're just trying to keep up, you don't need another set of rules or someone telling you to "just try harder." You need compassion. You need space to breathe. And sometimes, it starts with giving your body what it needs without shame. You're doing better than you think.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube link 👉 https://youtu.be/m5fxW81HnzU