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 goals
• Weight goals while traveling
• Types of travel and goals
• My 4 areas of focus when traveling that keep me on track
• The key to getting back on track after travel

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  Links/Resources

• The Nourished Path coaching information

• Free protein guide

• Free Vacation guide

• Join my nutrition newsletter for weekly tips and insights.

• Follow me on Instagram

Topics CoveredLinks and Resources

Nighttime eating can feel frustrating, especially when you’re working hard to lose weight or eat healthier. But evening cravings usually aren’t about lacking discipline. More often, they’re the result of habits, stress, under-eating earlier in the day, or finally slowing down after a nonstop schedule.

Let's break down the most common reasons evening eating happens, why cravings tend to hit hardest at night, and practical ways to feel more in control without relying on more restriction or “just trying harder.”

We’ll also talk about how to build meals that actually keep you full, how to interrupt nighttime snack habits, and why planning for evening snacks can sometimes help more than avoiding them entirely.

• Why nighttime cravings happen

• Undereating earlier in the day

• Stress and emotional eating

• Breaking evening snack habits

• Protein and fullness

• Decision fatigue and food choices

• Planned snacks vs grazing

• Reducing late night eating

• The Nourished Path coaching information

• Free protein guide

• Macro calculator

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

Topics CoveredLinks and Resources

There was a time when I thought if I could just be more consistent in the gym, everything else would fall into place.

Like if I showed up enough, worked hard enough, got sweaty enough… my body would eventually “catch up.”

And I see this all the time now. Someone is working out four, five days a week. They’re doing the classes, closing their rings, hitting the step goal… and quietly wondering why nothing is changing.

Not for lack of effort.

Just… something isn’t adding up.

And it’s not because you’re doing it wrong. It’s because what feels like the biggest lever usually isn’t the one actually driving the result.

Links and Resources in this episode:

Calorie and Protein Calculator

Intermittent Fasting Episode

So many of us assume our eating habits come down to willpower, discipline, or “just making better choices.” But that starts to fall apart the second you find yourself standing in the kitchen, eating something you didn’t even really want, or wondering why the cravings hit so hard by 3 p.m.

Amy shares a simple framework for understanding the different reasons we eat, and it opens up a much more useful way to look at cravings, mindless snacking, and those moments where you feel like you’ve gone off the rails. Sometimes you don’t need more rules. You need a clearer picture of what’s actually happening.

Dr. Amy Behimer is a doctor of pharmacy and autoimmune health coach helping people navigate the challenges that come with a life changing diagnosis.

Find the sister episode I recorded on Amy’s podcast: 4 Signs You’re Not Easting Enough Protein! LINK

You can find Amy on her website or her podcast Autoimmune Health Secrets.

Topics Covered

• Fuel eating and body nourishment

• Fog eating and lack of awareness

• Storm eating and emotional triggers

• Joy eating and pleasure

• Identifying root causes of cravings

• Why vague problems stall progress

• Planning ahead to reduce mindless eating

• Thought patterns that drive overeating

• Building awareness before making changes

Links and Resources in this episode

Amy’s free quiz

Autoimmune Health Secrets Podcast

My Husband Clint’s Finance and Food Podcast Episode

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

I generally think that if one person has a question, it probably means other people are wondering the same thing! These 3 questions were submitted to my local Orangetheory during their Transformation Challenge:

1. Do I need to be taking supplements like protein, creatine or pre-workout?

2. How do rest days change how I should eat? (Timestamp ~3:45)

3. How does alcohol, eating out and weekends affect fat loss? (Timestamp ~9:15)

   
   

Links and Resources in this episode

Creatine podcast episode

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

Sometimes change starts in the most unplanned ways. A shared dinner, an offhand comment, a walk that didn’t happen, but stuck anyway. Real transformation rarely looks dramatic at first. It often begins when someone is already exhausted, stressed, and quietly frustrated that the usual answers aren’t working.

Tricia Stover is a coach herself (in franchise and enterprise strategy) and recognized that starving herself was not helping her become her best self. She needed fuel to transform inside and out!

Topics Covered

• Undereating and stress response

• Walking as self-regulation

• Scale versus measurement progress

• Rebuilding eating habits from scratch

• Consistency over intensity

• Coaching accountability

• Links and Resources in this episode

  You can find Tricia on her website here

  A related episode on why eating less can backfire is here

  
  

  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
  

Creatine has been everywhere lately, between the headlines, gym talk, and bold claims about brain power, it’s hard to know what’s real and what’s just marketing.

What is creatine actually doing in your body? Who might benefit? What should you realistically expect? There’s nuance here. Some solid science. Some overreach. And a lot of confusion.

If you’ve been curious but skeptical, this episode will give you the context you need to decide for yourself.

Topics Covered

• What creatine does in cells

• ATP regeneration and energy systems

• Strength and hypertrophy adaptations

• HIIT versus endurance training

• Water weight and muscle fullness

• Bulking concerns and reality

• Protein and creatine differences

• Mental health research

Links and Resources in this episode

Protein calculator

The effects of creatine supplementation on cognitive function in adults

Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression

Creatine supplementation research fails to support the theoretical basis for an effect on cognition

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

There’s something strange about the way online nutrition works.

You can read articles, follow accounts, listen to podcasts, and save hundreds of tips for free. Then suddenly the next step is a big commitment: months of coaching, real money, real accountability.

For a long time that gap didn’t sit right with me. I kept wondering what the middle could look like. Something more helpful than general advice, but less intimidating than jumping straight into a full 3 or 6 month program.

Here's a peek behind the curtain of our new program and the process that led me to creating it.

Click here to get on the waitlist for the 1 month Clarity Path Program when it launches!