In this insightful episode, Erin is joined by Stephanie Notaras, a seasoned dietitian, Director of the Dietician Counselling Skills Practice, and host of The Nutrition Counselling Podcast. Together, they dive into the often-overlooked emotional and psychological layers of nutrition change—what really keeps people stuck, and how both clients and practitioners can move through resistance, shame, and overwhelm toward lasting behavior change.

Stephanie shares evidence-based strategies for building confidence, increasing tolerance for discomfort, and setting realistic expectations in a world that constantly markets "quick fixes." Whether you're a healthcare professional or someone navigating your own wellness journey, this conversation is packed with wisdom, empathy, and actionable tools.

• Why change feels harder than it "should": Stephanie breaks down the gap between what people expect from nutrition changes and what actually happens—especially when it's slow, nonlinear, and emotionally taxing.
• The myth of motivation: Motivation isn't the whole story—Stephanie explains how confidence, not just motivation, is a crucial driver of sustainable change.
• Small wins are powerful: Rather than aiming for a full "food makeover," she encourages building confidence through small, meaningful actions within your capacity.
• What to do when clients have tried everything: Stephanie validates the experiences of chronic dieters and offers a framework for rebuilding trust in their ability to succeed.
• How to support all-or-nothing thinkers: She shares techniques for helping clients shift from perfectionism to progress-based thinking, even when they feel discouraged.
• Why clients stop showing up—and how to prevent it: Learn how to explicitly invite clients to return even when they feel like they've failed.
• The importance of setting expectations early: Teaching clients what to expect—especially the struggle—can increase their tolerance for change and help them stick with the process.
• Practitioner mindset shift: Erin and Stephanie discuss how providers can move from "fixers" to supportive guides, and why clients don't just need information—they need a therapeutic, individualized relationship.
• Google isn't the enemy: Stephanie offers a refreshing take on how to validate clients who come in with self-researched (and sometimes confusing) information, and how to build from it instead of shutting it down.

• Check out Stephanie's offerings on her website: Click here
• Stephanie's Podcast: The Nutrition Counselling Podcast – A must-listen for dietitians and nutrition professionals focused on mindset and counseling skills.
• Follow Stephanie on Instagram: @dietitiancounsellingskills (note: "counselling" is spelled with two Ls – she's Australian!)
• Free Facebook Group for Professionals: Stephanie offers regular free trainings and education for dietitians and nutritionists inside her Facebook group. Join here

• Visit our website for more episodes and information.
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In this episode, we dive into a client-centered approach to nutrition and behavior change. Our guest, Ian, shares his insights on how practitioners can create sustainable change by focusing on empowerment first, education second. The conversation highlights the importance of small, realistic goal setting and understanding the emotional challenges clients face when trying to make lasting health changes. Rather than pushing for perfection or drastic overnight transformations, Ian advocates for collaborative planning and supportive coaching to help clients achieve their goals and rebuild their confidence.

• Empowerment First, Education Second: Ian emphasizes that practitioners should prioritize empowering their clients rather than bombarding them with education at the outset. Empowering clients helps them feel more capable and motivated to make changes.
• The Power of Small, Achievable Goals: We discuss the importance of setting small, realistic goals that help build momentum and confidence. Rather than striving for perfection, small successes lead to long-term change and prevent discouragement.
• Breaking the All-or-Nothing Mindset: Ian addresses the common "all or nothing" thinking that many clients fall into, which often leads to feelings of failure. He highlights how to move away from this mindset and set expectations that are more forgiving and flexible.
• Collaborative Coaching Approach: Instead of dictating what clients "should" do, Ian stresses the importance of negotiation and working together to set a plan that meets clients where they are. This collaborative approach fosters trust and ensures that clients are truly committed to their goals.
• Sustainable Change Through Layered Goals: The conversation also covers how practitioners can layer small goals over time to create lasting behavioral change, as opposed to overwhelming clients with large, difficult plans.
• The Role of the Practitioner: Practitioners should view themselves as collaborators, guiding clients through manageable steps and providing support when setbacks occur. This approach fosters a sense of agency in clients and helps them stay engaged in their health journey.
• Building Confidence Through Support: Clients often enter the process with broken confidence, and this episode discusses how practitioners can rebuild that confidence by focusing on small wins, empathy, and consistent encouragement.

• Food Story Coaching Program: Ian offers an online, self-directed training program for practitioners. The course includes seven modules designed to teach the philosophy and skills necessary to empower clients and create lasting change. It also includes live mentorship calls and peer mentorship with one of Ian's master coaches. To learn more, visit https://www.foodstorycoaching.com/fundamentals
• Contact Ian:
  • Food Story Coaching Certification: https://www.foodstorycoaching.com/contact
  • Work with Ian: https://ianrubin.com
  • Study under Ian at The National University of National Medicine: https://nunm.edu/faculty/ian-rubin-ma-cpt-chc/
  • LinkedIn: Ian Rubin

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode of the Empowered Nutrition Podcast, we sit down with Udo Erasmus, a health expert, author, and pioneer in the field of nutrition, particularly healthy oils. Best known for his book Fats That Heal, Fats That Kill, Udo shares his journey and insights on the importance of essential fatty acids and how food choices, like eliminating processed vegetable oils and sugars, can significantly improve energy, digestion, and overall well-being.

Udo emphasizes the power of awareness in nutrition, encouraging listeners to experiment with their diets to better understand how foods affect their bodies. He also discusses the crucial role of digestion, explaining how cooking depletes enzymes and probiotics, and why a plant-based, raw-food approach can optimize digestive health. Udo's expertise and personal experiences provide a relatable and inspiring approach to holistic nutrition.

• The Impact of Oils on Health: Udo discusses how different oils, particularly processed vegetable oils, affect our bodies. He encourages listeners to experiment by eliminating certain oils from their diet to observe how they feel, emphasizing the importance of awareness in making healthy dietary choices.
• Omega-3 Alternatives: Udo talks about his journey with oils and introduces his blended oils that provide a balanced approach to nutrition. He also mentions the importance of flax oil as a source of Omega-3 and his personal philosophy on achieving a healthier, more sustainable diet.
• The Role of Awareness in Health: Udo emphasizes that taking ownership of your health is crucial. The more aware you become of how certain foods affect your body, the better choices you can make, leading to long-lasting improvements in your overall health and energy levels.
• Personal Experience with Nutrition: Udo shares a heartwarming story about his son learning the consequences of consuming too much sugar, illustrating the power of self-discovery in nutrition. By guiding his son to notice the effects of sugar on his energy levels, Udo highlights the importance of taking ownership of your own health journey.
• The Digestion Equation: Udo explains how cooking destroys essential enzymes and probiotics found in raw foods, making digestion more challenging for our bodies. He recommends four key components for optimal digestion: raw, plant-based foods, fiber, probiotics, and bitters. These can support your digestive system and maintain a healthy gut microbiome.

• Udo's Choice Oils: Udo's premium oils can be found at Udo's Choice.
• Udo Erasmus Website : udoerasmus.com, where you can find information about holistic health and nutrition.
• Social Media & Podcast Appearances: Udo Erasmus can be found on multiple platforms including:
  • LinkedIn: Udo Erasmus
  • YouTube: @UdoErasmus
  • Instagram: @udoerasmus
  • Facebook. The Udo Erasmus
• For more podcasts and information, visit Udo Erasmus Podcast

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In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and support longevity. She also shares insights from her experience raising grass-fed bison in Alberta, where she practices regenerative agriculture to promote personal health and improve land quality. Throughout the episode, Julia emphasizes the need for sustainable nutrition strategies, understanding macronutrient needs, and the role of resistance training in enhancing metabolic efficiency.

• The Muscle Metaphor for Blood Sugar Management:
  Julia explains how muscle acts like a "sponge" for glucose and fatty acids, emphasizing that larger muscle mass means better capacity to absorb and store nutrients efficiently, preventing excess in the bloodstream.
• Why Cutting Carbs Alone Isn't Enough:
  While reducing carbs can help lower blood sugar, it doesn't improve your body's ability to handle glucose in the long term. Resistance training is crucial for building muscle mass and improving metabolic efficiency.
• The Danger of Crash Diets and Caloric Restriction:
  Prolonged caloric restriction or crash dieting can lead to muscle loss, reducing metabolic capacity and making it harder to maintain weight loss in the future. The importance of preserving lean mass while losing fat is emphasized.
• Macro Tracking as a Tool for Awareness:
  Tracking macronutrients, particularly protein, can help individuals understand their eating habits and ensure they're meeting their nutritional needs. However, it's not for everyone and should be used as a learning tool, especially for those without a disordered relationship with food.
• How Tracking Can Prevent Overeating:
  Julia explains how tracking food intake can help individuals avoid mindless overeating, a common problem in today's food environment, where calorie-dense foods are easily accessible.
• The Balance of Nutrient Density and Caloric Control:
  While eating nutrient-dense foods is important, it's also necessary to be mindful of calorie intake to avoid weight gain. Being curious about your nutrition and learning how to optimize it is key to achieving long-term health goals.

• Follow Julia on Instagram: Stay connected with Julia for more nutrition insights at @juliathenutritionist.
• Dr. Gabrielle Lyon's Practice: To learn more about Julia's practice and to work with her directly.
• Follow Dr. Lyon on Instagram: @drgabriellelyon

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode of the Empowered Nutrition Podcast, Erin is joined by Dr. Rachele Pojednic, a renowned expert in nutrition, supplementation, and muscle physiology. Dr. Pojednic is the CEO and Founder of Strong Process Education, the Director of Scientific Research at Restore Hyperwellness, and a Lecturer at Stanford University. With a PhD in nutritional biochemistry, she has conducted extensive research on the impact of nutrition and exercise on muscle health, performance, and recovery. During this conversation, Dr. Pojednic and Erin discuss the growing body of evidence around creatine supplementation for women, the importance of muscle maintenance for longevity, and how to sift through wellness trends to find what truly works. The episode also explores common wellness myths, the science behind GLP-1 medications, and why focusing on the long-term approach to health is key to living your best life.

• Creatine for Women: Dr. Pojednic discusses how creatine supplementation (3-5 grams per day) is showing promising results for women's cognitive health and physical performance, with no need for a loading phase. The benefits accumulate in muscles and other tissues, including the brain.
• Debunking Wellness Myths: The conversation dives into common wellness trends and myths, with Dr. Pojednic pointing out that supplements should be viewed as tools for marginal gains, not miracle solutions. Foundational nutrition—getting enough protein, fiber, and healthy fats—remains crucial.
• The Truth About GLP-1 Supplements: Dr. Pojednic explains the difference between prescription GLP-1 medications (like Ozempic and Wegovy) and the herbal supplements that claim to mimic them. While some herbs may mildly stimulate GLP-1 production, they cannot match the potency of the prescription versions, which are GLP-1 receptor agonists.
• Why Muscle Maintenance Matters: Dr. Pojednic emphasizes the importance of maintaining lean muscle mass, particularly for women, to ensure long-term health and vitality. Strength training is key to improving performance and supporting longevity, especially as muscle loss accelerates starting in your 30s.
• Long-Term Health and Longevity: Rather than focusing on achieving a specific body image or trying to extend life by a few years, Dr. Pojednic talks about the importance of increasing healthspan—living a strong, active life well into old age.
• Avoiding Shiny Object Syndrome in Wellness: Dr. Pojednic shares her perspective on how wellness trends and quick fixes can be distracting. She encourages focusing on long-term goals and taking an evidence-based approach to supplements, exercise, and overall health.

• Dr. Rachele Pojednic's Website: www.rachelepojednic.com
• Strong Process Education: Dr. Pojednic’s education platform offering accredited, evidence-based courses on nutrition, supplementation, and more for wellness professionals. Visit www.strongprocess.com to explore courses on general nutrition, exercise physiology, gut-brain connection, recovery, and more.
  • Use discount code: EMPOWERED50
• Restore Hyperwellness: Dr. Pojednic serves as the Director of Scientific Research at Restore Hyperwellness, an innovative wellness company. Learn more about their services at www.restore.com.
• Social Media: Follow Dr. Rachele Pojednic for more insights on nutrition and wellness:
  • Instagram: @rachelepojednic
  • Istagram: @strongprocess
  • Facebook: www.facebook.com/strongprocess

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode of the Empowered Nutrition Podcast, we sit down with Dr. Melissa McCreery, a PhD clinical psychologist, to explore the complex relationship between food, mindset, and health. Dr. McCreery shares her expertise on emotional eating, perfectionism, and the psychological factors that contribute to overeating. We dive into how hidden emotional needs, or "hidden hungers," can drive unhealthy eating patterns, and how addressing both the emotional and physiological aspects of food can lead to lasting change. Dr. McCreery also discusses the importance of shifting from a mindset of restriction to one of self-compassion and curiosity when it comes to food and weight management. This episode offers valuable insights for anyone looking to break free from negative cycles around food and create a healthier, more balanced relationship with eating.

• The Problem with “Cheat Days”: Why constructing a relationship with food that involves cheating can lead to a cycle of guilt and overeating.
• Hidden Hungers: Emotional eating often acts as a coping mechanism for unmet emotional or psychological needs. Understanding these hidden hungers is key to breaking unhealthy food patterns.
• The Role of Physiology: Metabolic factors like insulin resistance and gut health can play a significant role in appetite regulation, complicating the emotional eating cycle.
• Weight Loss Medications: A discussion on GLP-1 medications, their benefits in the short term, and the importance of addressing the underlying psychological and emotional issues for long-term success.
• Shifting Your Mindset: Moving from a place of “I have to” to “I want to” when it comes to making healthier choices, and how this mindset shift can lead to lasting change.
• The Power of Compassion: Recognizing that making lasting change requires understanding and compassion for yourself, especially when facing challenges around food.

• Website: TooMuchOnHerPlate.com
• Free Quiz: TooMuchOnHerPlate Quiz
• Podcast: Too Much On Her Plate Podcast
• Instagram: @TooMuchOnHerPlate
• Facebook: Too Much On Her Plate
• LinkedIn: Dr. Melissa McCreery

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode, we delve into the intricate relationship between the nervous system, trauma, and overall gut health with psychotherapist Michelle White. We explore how understanding and addressing the root causes of chronic stress can lead to long-lasting healing. Michelle explains how embodied psychotherapy can calm the mind, emotions, and body, highlighting the often-overlooked impact of stress on gut health. She emphasizes that when stress triggers physical symptoms, traditional talk therapy alone is insufficient. Instead, Michelle shares insights on her therapeutic approach, which combines relaxation and embodied techniques with deeper self-exploration to effectively resolve symptoms and promote healing.

• Understanding the Nervous System: The importance of identifying and addressing what activates the nervous system, particularly in the context of trauma and chronic stress.
• Therapeutic Process: Michelle outlines her approach, including weekly sessions, embodied work, and the significance of homework for continued practice outside of therapy.
• Tools for Healing: Discussion on using apps and vagus nerve devices, and the necessity of addressing underlying issues rather than relying solely on technological solutions.
• Safety and Healing: The fundamental human desire for safety and how true healing involves feeling secure within oneself.

• Podcast: Happy Inside – Available on Apple Podcasts and Spotify.
• Website: happyinside.com.au – For more information on Michelle's practice and resources.
• Social Media: IG: @sohappyinside | Facebook: Happy Inside
• iPhone App: Offers gut-directed imagery and other relaxation tools for personal use.

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

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