How do songs become anthems of resilience, and what can we learn from the music that moves us? In this special episode of Quiet the Diet, host Michelle brings her entire team—Nicki, Nina, Jessica, and Sarah—to share their personal healing anthems, discussing how music has played a crucial role in their journeys of overcoming chronic illness, emotional struggles, and finding joy.

Tune in to hear:

• Nicki shares her journey with chronic digestive issues and emotional stress eating, and explains how music like "Safe" by All Time Low helped her rediscover joy. [00:01:09]
• Nina introduces her story of overcoming illness and talks about how music, particularly Sia's "Angel by the Wings," has been a powerful tool in her healing and emotional embodiment practice. [00:03:16]
• Michelle reflects on her health crises, including significant weight loss and MCAS, sharing how songs like Tom Petty's "I Won’t Back Down" gave her resilience and strength during tough times. [00:15:28]
• Nicki adds Shania Twain’s "Up” to her list, which she used as an uplifting anthem to start her day during difficult personal times. [00:25:41]
• Nina discusses the science behind sound healing, emphasizing the importance of music’s vibrations in affecting the nervous system and emotional regulation. [00:29:09]
• Jessica reveals how the song "This Is Me" from The Greatest Showman helped her deal with anxiety and symptoms of isolation during the pandemic. [00:38:54]
• The team highlights how movement and embodiment, particularly through dancing and singing, can be essential to the healing process. [00:42:54]
• Michelle touches on the importance of living life fully despite health challenges, sharing her experience of attending concerts despite physical limitations. [00:53:07]
• Sarah shares how Adele's "Hello" has been her emotional release song, allowing her to connect with her emotions and get through anxious periods. [00:47:02]
• The team explores the power of using one’s voice in singing and how it can act as an additional healing tool by stimulating the vagus nerve. [00:37:19]
• Michelle concludes with a reflection on love and healing, quoting Queen’s "Under Pressure" to emphasize how caring for others and ourselves is essential in health journeys. [00:55:42]

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This episode is sponsored by WalkingPad. Use code michelleshapirord to get 30% off

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Is your body’s internal chemistry sabotaging your sleep? In this episode Quiet the Diet, host Michelle Shapiro explores hidden causes of insomnia, from histamine intolerance to hormone imbalances, and shares practical strategies for improving sleep quality, drawing from both her personal experience and client stories.

Tune in to hear:

• The struggle of overcoming severe insomnia through addressing histamine intolerance, and how histamines can affect sleep. [00:02:27]
• How to use long-term and short-term tools to tackle root causes of insomnia, including anxiety and nutrient deficiencies. [00:04:46]
• The importance of managing histamines for sleep, and the extended time it can take for histamines to clear from the body. [00:06:18]
• Hyperadrenergic POTS and its impact on sleep: symptoms, strategies to manage adrenaline dumping, and calming the nervous system before bed. [00:09:33]
• The relationship between cortisol spikes and sleep disruptions, and how blood sugar regulation can prevent cortisol-induced wakefulness. [00:14:26]
• Hormonal fluctuations, particularly around ovulation and menstruation, as potential contributors to poor sleep quality. [00:19:09]
• The role of nutrient deficiencies, especially vitamin D, B12, magnesium, and iron, in causing sleep problems and restless leg syndrome. [00:21:17]
• A closer look at sleep apnea and how it might manifest beyond typical symptoms, including insights from using Oura Rings for detection. [00:18:11]
• Michelle’s personal strategy for reframing insomnia and coping with sleepless nights by accepting the situation rather than fighting it. [00:23:42]
• How chronic pain, particularly neck pain, and other conditions like hyperthyroidism, can affect sleep quality. [00:25:13]
• Timing of supplements and medications, and how seasonal changes may affect sleep patterns. [00:27:09]

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What if your hypothyroidism isn’t the root problem, but rather a symptom of something bigger happening in your body? In this episode of Quiet the Diet, Michelle welcomes functional nutritionist Abby Hueber to discuss common misconceptions about hypothyroidism, the link between thyroid function and weight loss resistance, and the role of holistic health practices in supporting metabolic and thyroid health.

Tune in to hear:

• The increase in hypothyroidism and Hashimoto's and the incomplete thyroid testing commonly performed by doctors. [00:00:58]
• How chronic under-eating, stress, and gut health issues can contribute to poor thyroid function, beyond the typical focus on just the thyroid. [00:02:24]
• Why people blame their thyroid for weight issues and how other systems play a crucial role. [00:03:25]
• The cycle of stress, under-eating, and its effect on cortisol, thyroid, and overall inflammation. [00:04:26]
• The impact of hypothyroidism on gut health and constipation, and how low thyroid function affects gut motility. [00:05:45]
• The importance of supporting liver health, as 70% of thyroid hormone is activated in the liver, and its impact on weight loss and energy levels. [00:06:43]
• The thyroid hormone production process and how brain, gut, and liver health affect thyroid function. [00:12:08]
• The differences between conventional and functional testing, what markers are most informative, and why. [00:14:34]
• Common patterns in thyroid labs and what they indicate about stress, nutrient deficiencies, and overall health. [00:23:19]
• Practical strategies for addressing hypothyroidism, including dietary adjustments, increasing carbohydrate intake, and supporting the nervous system with minerals. [00:34:31]
• How foundational support and addressing under-eating can help clients heal and, eventually, see changes in body composition without focusing solely on weight loss. [00:42:45]

Watch the full episode on Youtube

Connect with Abby:

Website: abovehealthnutrition.com

Instagram: @abovehealth


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Are you overcomplicating your weight loss journey with trendy diets and misinformation? In this episode of Quiet the Diet, Michelle Shapiro sits down with Dr. Allan Bacon to debunk common weight loss myths, exploring the roles of calories, stress, hormones, and emotional eating in achieving sustainable fat loss.

Tune in to hear:

• How influencers often present fragmented nutrition information, missing the bigger picture. [00:01:28]
• The fundamental concept of calories in vs. calories out is established as the foundation of weight loss, but it’s not the full story. [00:03:01]
• How calorie tracking often fails due to errors in tracking and inaccuracies in questionnaires. [00:04:58]
• Misconceptions around hormones like cortisol and insulin and their roles in fat storage and energy regulation. [00:07:01]
• How stress impacts body composition through its effects on sleep, movement, and eating habits. [00:12:05]
• Debunking myths about metabolic adaptation, with a focus on how little resting metabolic rates actually drop after weight loss. [00:19:19]
• The importance of non-exercise activity thermogenesis (NEAT) and how daily movement significantly influences calorie expenditure. [00:22:30]
• The myth of raising resting metabolic rate through supplements like caffeine, stressing that lifestyle changes are the key to success. [00:29:32]
• Emotional eating and a study showing how emotional eating habits are learned and can be unlearned. [00:37:48]
• The concept of discordant hunger cues is explained, detailing why people who lose weight often feel hungrier and how this impacts long-term weight maintenance. [00:44:39]
• How palates can change over time, reducing cravings for hyper-palatable foods and making healthy eating easier. [00:56:09]

Watch the full episode on Youtube

Thank you to our episode sponsors:

• Try Kion Aminos and save 20% at getkion.com/quiet
• WalkingPad: Use code michelleshapirord to get 30% off

Connect with Dr. Allan Bacon:

Website: https://mauiathletics.com/

Instagram: @drallanbacon

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How can you prioritize your health without getting overwhelmed by conflicting advice? In this episode of Quiet the Diet, Michelle sits down with Illie of Live Healthillie to discuss her personal health journey, the impact of processed products on our bodies, and how to live a balanced, informed, and low-tox life.

Tune in to hear:

• Illie’s background growing up with a diet focused on convenience foods and how her athleticism masked underlying health issues. [7:43]
• The transition from sports to gym culture and a supplement-heavy lifestyle that led to skin problems, migraines, and other health issues. [12:19]
• The frustration with conventional doctors dismissing symptoms, despite normal lab results and turning to prescription medications without answers. [14:27]
• The importance of “food first” approaches, and advocating for whole foods over supplements. [16:43]
• How Illie began exploring holistic health by cleaning up her diet and removing toxic ingredients from her food and products. [17:14]
• How many “health products” are often as bad as ultra-processed junk food due to harmful ingredients. [21:01]
• Thoughts on balancing informed choices without falling into fearmongering, and discussing the hierarchy of health priorities. [28:22]
• Where to begin when choosing less toxic products and what to look for in labels [30:02]
• The idea of “leveling up” health choices gradually, addressing priorities without becoming overwhelmed by every potential toxin. [34:53]
• The importance of understanding your unique health needs and not getting swept up by headlines or one-size-fits-all advice. [41:29]
• What ingredients and products Illie recommends to avoid [55:06]

Watch the full episode on Youtube

This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.

Connect with Healthillie:

Instagram: @healthillie

Website: https://livehealthillie.com/

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Is your water doing more harm than good when it comes to hydration? In this episode of Quiet the Diet, host Michelle welcomes Amanda Montalvo, a registered dietitian and mineral expert, to discuss the critical role of minerals in hydration and overall health, including common myths about hydration, the importance of sodium and potassium, and practical advice on optimizing mineral intake for better energy, digestion, and cellular function.

Episode highlights include:

• How most people are either dehydrated or overhydrated and undermineralized, leading to ineffective hydration at the cellular level [6:13]
• Why sodium and potassium are essential for proper hydration, cellular function, and maintaining electrolyte balance [7:43]
• Drinking too much water without adequate minerals can stress the kidneys and deplete the body’s sodium levels [10:17]
• The sodium-potassium pump's role in fluid balance and the potential issues arising from an imbalance of these two key minerals [15:02]
• How sodium functions, including nutrient and hormone transport, and how it works in conjunction with potassium to maintain cellular hydration [16:23]
• Challenging the belief that low sodium diets are universally beneficial, highlighting the importance of context and individual health needs
• Insights from historical data, showing that humans used to consume much higher levels of sodium, often in a balanced ratio with potassium [21:13]
• The pros and cons of various electrolyte supplements, emphasizing the need for balance and individualized approaches [29:24]
• How stress increases the body’s demand for minerals, particularly sodium and potassium, and how this is crucial for those with conditions like POTS (Postural Orthostatic Tachycardia Syndrome) [43:05]
• How mineral needs vary for different populations, such as pregnant women, breastfeeding mothers, and those with chronic conditions [47:24]
• Actionable advice on how to optimize your mineral intake through diet and supplements, depending on individual health status and lifestyle [49:48]

Watch the full episode on Youtube

This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.

Connect with Amanda:

Instagram: @HormonehealingRD

Website: https://hormonehealingrd.com/

Are You Menstrual? Podcast with Amanda Montalvo


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Wondering why perimenopause is suddenly a hot topic and how it could be affecting you? In this episode of Quiet the Diet, Michelle welcomes back friends Kristin and Maria of Wise and Well to dive deep into the topic of perimenopause and menopause, discussing why this phase of life is crucial for women’s health, how it impacts various aspects of their wellbeing, and what steps women can take to navigate these changes effectively.

Episode highlights include:

• The increased visibility of perimenopause in recent times and the commercialization and awareness of this phase [5:27]
• Why it’s important to understand the changes happening in the body during perimenopause, which happens years before menopause [7:01]
• The dangers of identifying too strongly with the label of “perimenopausal” and how it can obscure other aspects of health and identity [11:20]
• The wide range of symptoms women might experience during perimenopause, and that each woman’s journey is unique [15:09]
• How perimenopause is a neurological transition where the brain’s communication with the ovaries changes, affecting mood and mental health [16:10]
• How much of our personality do you attribute to our hormones? [22:13]
• Ways Kristin and Maria work with patients to manage symptoms and navigate perimenopause [27:06]
• The interplay of progesterone and estrogen on mood and gut health and how they are impacted during perimenopause [36:37]
• The critical role of protein and proper nutrition in maintaining muscle mass, mood, and overall health during perimenopause [47:18]
• How to shift your focus from just managing symptoms to promoting longevity and overall health during and after perimenopause [50:08]
• How adopting a positive mindset can help women manage the challenges of perimenopause and embrace this life stage [55:06]

Watch the full episode on Youtube

This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.


Connect with Kristen and Maria:

Website: https://wiseandwell.me/

Instagram: https://www.instagram.com/wise_and_well_/

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Do you struggle to say “no”, even when it means compromising your health? Is people-pleasing draining your energy and leaving you feeling depleted? In this episode of Quiet the Diet, Michelle and Nicki discuss the impact of people-pleasing tendencies on health, how to set boundaries, and the importance of self-care and self-advocacy.

Tune in to hear:

• What “sociotrophy” is, and its roots in placing value on relationships over personal independence [00:03:36]
• How people-pleasing can manifest in real-life health scenarios [00:05:50]
• Why our internal voices conflict when making decisions, particularly in health-related situations [00:07:33]
• The added pressure people in larger bodies may feel to people-please due to societal expectations and biases [00:08:20]
• How childhood experiences, low self-esteem, and fear of abandonment can contribute to developing people-pleasing behaviors [00:11:28]
• What hypervigilance is, and how it causes people-pleasers to overly attune to others’ emotions, even at the expense of their own well-being [00:09:42]
• Why you need to recognize personal limits and set boundaries to maintain health and well-being [00:20:46]
• How to strike the balance between activities that deplete energy and the time needed to recover [00:26:06]
• Embracing your own personal quirks and uniqueness as a way to set boundaries without feeling uncomfortable [00:33:59]
• How positive social connections can significantly impact overall health, even more than some physical health habits [00:46:09]
• It’s okay to ask for help and self-care is essential for overcoming people-pleasing tendencies [00:56:37]

Watch the full episode on Youtube

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