Why do cravings feel so intense and why do they show up even when you’re “doing everything right”? In this episode of Rooted Radiance, I break down the real science behind cravings so you can finally understand what your body is trying to tell you.

Cravings aren’t a willpower issue. They’re a biological, emotional, hormonal, and environmental response and women experience them differently because of many underlying factors.

In this episode, I explain how different factors like stress, hormones, and others influence cravings. You’ll learn why cravings happen, why they feel so strong at certain times, and what you can actually do to manage them without guilt or shame.

This is perfect for women wanting to understand cravings, emotional eating, hormones, metabolism, PMS, and how to build a healthier relationship with food.

Listen in to learn:

• Why stress increases hunger hormones (ghrelin)

• How sleep deprivation intensifies cravings

• The emotional roots of cravings (including childhood food memories)

• How dieting and restriction make cravings worse

• Why weight loss increases hunger signals

• How marketing and food environment shape your choices

• How your menstrual cycle impacts cravings

• Practical strategies to manage cravings with balance and compassion

If you’ve ever wondered, “Why do I crave this?”, this episode will finally give you clarity.

SHOW NOTES & RESOURCES HERE: Episode 12 Show Notes

✨Want 1:1 support for your health goals? Click HERE to sign up for coaching sessions with me or email me at nicole@nicoleibarrard.com

If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Most women think staying consistent with their health comes down to motivation, willpower, or finding this strict routine, but the truth is, your non‑health habits often matter even more. In this episode of Rooted Radiance, I share the everyday lifestyle habits that quietly support my energy, consistency, and overall wellness, even though they have nothing to do with food or workouts.

If you’ve been struggling with low motivation, feeling overwhelmed, or wondering why healthy habits never seem to stick, this episode will give you a fresh perspective on what actually makes health feel sustainable. I break down the simple routines, mindset shifts, and behind‑the‑scenes habits that make staying healthy feel easier, calmer, and more aligned with your real life.

You’ll learn:

• Why non‑health habits shape your ability to stay consistent
• How environment, planning, and boundaries support your hormones and energy
• The small daily habits that reduce stress and decision fatigue
• How identity‑based habits make long‑term health feel effortless
• Practical steps you can start today to feel more grounded and in control

This episode is perfect for women wanting to build sustainable habits, improve their wellness routines, reduce overwhelm, and create a lifestyle that naturally supports their health.

Tune in and get a peek into the everyday habits that help me stay grounded, organized, and consistent and learn how to build your own.

SHOW NOTES & RESOURCES HERE: Episode 11 Show Notes

✨Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Minerals are one of the most overlooked foundations of women’s health, yet they impact everything from your energy, thyroid function, and metabolism to your hormones, skin, and overall resilience. In this episode of Rooted Radiance, I break down five essential minerals women are commonly low in: iron, zinc, copper, selenium, and iodine.

If you’ve been dealing with low energy, fatigue, stubborn symptoms, PMS, hair shedding, thyroid issues, or you’re simply trying to support your body in a more intentional, nourishing way, this episode will help you understand how these minerals work and why they’re truly your secret sauce for feeling like your best self.

You’ll learn:

• What each mineral does in the body
• How deficiencies can show up in women
• Why modern diets often fall short
• The connection between minerals, thyroid health, and metabolism
• Food‑first strategies to naturally support your levels

This episode is perfect for women wanting to improve their hormone balance, gut health, metabolism, fertility, and overall wellness using simple, science‑backed nutrition.

If you haven’t listened to Part 1 (Episode 9), start there, then come back for this deeper dive.

Tune in, take notes, and get ready to support your body with the minerals it’s been craving.

SHOW NOTES & RESOURCES HERE: Episode 10 Show Notes

✨Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Minerals are one of the most overlooked foundations of women’s health — yet they impact everything from your energy and hormones to your digestion, hydration, metabolism, and stress response. In this episode of Rooted Radiance, we’re breaking down the four minerals most women are missing: potassium, sodium, magnesium, and calcium.

You’ll learn why women are more prone to mineral deficiencies, how stress and digestion affect mineral absorption, and the symptoms that show up when your body isn’t getting enough. We’ll also walk through the best food sources, how these minerals work together, and simple ways to support your levels through everyday nutrition.

If you’ve been feeling tired, puffy, stressed, dehydrated, craving salt or sugar, struggling with PMS, or just “off” in your body, this episode will help you understand why minerals matter and how to rebuild your foundation from the inside out.

In this episode, we cover:

• Why minerals are essential for energy, hormones, and hydration
• The top reasons women run low in minerals
• The Foundational Four minerals
• How each mineral supports your muscles, nerves, digestion, and metabolism
• Food sources and simple ways to increase your intake
• How stress, gut health, and lifestyle impact mineral balance

Perfect for women wanting to improve gut health, balance hormones, support metabolism, reduce stress, and feel more energized and grounded.

SHOW NOTES & RESOURCES HERE: Episode 9 Show Notes

Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Most women trying to lose weight are tracking wrong without even realizing it. If you’ve ever felt like you’re eating healthy, exercising, and still not seeing progress, this episode will help you understand why.

In this episode of Rooted Radiance, we’re breaking down the most common food‑tracking mistakes that stall weight loss and what to do instead so you can finally see results.

You’ll also hear a personal part of my own weight loss story, the moment everything shifted for me and why I’m so passionate about helping women lose weight in a sustainable & empowering way.

Whether you’re just starting your weight loss journey or you’ve been stuck for a while, this episode gives you clear, practical steps to track accurately, build awareness, and create real momentum.

What you’ll learn:

• What a calorie deficit actually is (and what it’s not)
• Why tracking your food can be a powerful awareness tool
• The 10 most common tracking mistakes that stall weight loss
• How oils, condiments, bites, and “little things” add up
• Why exercise calories can sabotage your deficit
• What nutrients can help you stay full and consistent
• Why quality matters just as much as calories
• How to track meat, portions, and recipes accurately

Tune in to feel supported, informed, and more confident in your weight loss journey.

✨ SPECIAL OFFER & DISCOUNT

Use discount code of ROOTEDR15 for a 15% discount on my Shape Up with Macros: Meal Prep for Success course link HERE.

Email me at nicole@nicoleibarrard.com that you joined the course for FREE macros customized for you.

If you want access to a free food and mood journal, email me food & mood journal at nicole@nicoleibarrard.com and I’ll get you setup for free!

SHOW NOTES HERE: Episode 8 Show Notes

Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Struggling with bloating, constipation, low energy, or unpredictable digestion? You’re not alone. Nearly 40% of the global population experiences some type of GI issue, and most women have never been taught how to support their gut in a sustainable, science‑backed way.

In this episode of Rooted Radiance, we’re breaking down 7 habits that support gut health, improve digestion, and help you feel more energized and balanced. From the gut‑brain axis to hydration, sleep, fiber, fermented foods, polyphenols, and movement, you’ll learn how each of these habits influences your microbiome and overall well‑being.

Whether you’re simply want to optimize your digestion or navigating a GI condition like, chronic or bloating, this episode gives you practical, approachable steps you can start today.

What you’ll learn:

• How stress impacts digestion and the gut‑brain axis
• Why hydration and electrolytes matter for gut motility
• The connection between sleep, cortisol, and digestive symptoms
• How to increase fiber safely (without bloating)
• The benefits of fermented foods and polyphenols
• Why daily movement supports gut motility and mental health

Tune in to feel empowered, informed, and more connected to your body.

Studies: PMID: 35406140 DOI: 10.1016/j.cell.2021.06.019

SHOW NOTES HERE: Episode 7 Show Notes

Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

Struggling to lose weight even though you’re “eating healthy”? Feeling stuck, frustrated, or confused about why the scale won’t budge? In this episode of Rooted Radiance, we’re breaking down the 5 biggest weight loss mistakes women make and what to do instead so you can finally see sustainable results.

As a Registered Dietitian, I’ve seen these patterns over and over again: eating healthy but not eating in a deficit, pushing calories too low, under‑eating protein, relying only on cardio, and cutting out foods you love. These mistakes don’t mean you’re doing anything “wrong”, they simply mean you’ve never been taught how weight loss actually works.

In this episode, you’ll learn:

• Why “healthy eating” doesn’t always equal weight loss

• How chronic calorie restriction slows your metabolism

• The protein targets that support hunger, muscle, and fat loss

• Why strength training is essential for body composition

• How allowing indulgent foods helps you stay consistent long‑term

If you’re ready to stop guessing and start making progress with clarity and confidence, this episode will give you the tools and understanding you need.

✨ Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

✨If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

FREE MEAL PLANNING GUIDE:

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

SHOW NOTES HERE: Episode 6 Show Notes

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

In this episode of Rooted Radiance, Nicole Ibarra, a Registered Dietitian, dives deep into the significance of the menstrual cycle, reframing it as a vital sign of women's health rather than a burden. She discusses the lack of education surrounding menstrual health that many women experience from a young age, often leading to misconceptions and negative feelings about their cycles.

Nicole emphasizes that understanding the menstrual cycle can empower women to view their bodies positively and recognize the signals their bodies send regarding hormonal health, stress levels, and overall well-being.

Nicole breaks down the phases of the menstrual cycle, explaining the hormonal changes that occur during each phase, including the follicular phase, ovulation, and the luteal phase. She highlights the importance of recognizing symptoms and understanding that irregularities are not normal. By tracking their cycles, women can better align their activities and self-care with their hormonal fluctuations, ultimately leading to improved health and well-being. Nicole also shares her personal journey with hormonal health, underscoring the importance of education and self-advocacy in women's health.

WAITLIST FOR MENSTRUAL CYCLE COURSE & 1:1 NUTRITION COUNSELING SESSION LINKS:

👉 If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan.

👉 Want 1:1 support for your hormonal health? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com

👉 EPISODE 5 SHOW NOTES HERE

CONNECT WITH ME:

Instagram: @dietitiannicoleibarra

Website: nicoleibarrard.com

YouTube: @nicoleibarraRD

TikTok: @dietitiannicoleibarra

✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry

Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.