सर्वश्रेष्ठ Healthy Meals पॉडकास्टस (2024)

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65 | Holiday Series: Too Busy for the Gym? 3 Simple Ways to Stay Active on Hectic Days 13:19

1d ago13:19

13:19

Feeling too busy for the gym? In this episode, discover 3 simple ways to stay active, boost your metabolism, and balance your hormones—even on hectic days. Learn how short, intentional movements like walking after meals, quick mini workouts, and morning stretches can improve insulin sensitivity, reduce stress, and support weight loss after 40. Whet…

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08 | The Joy of Movement & How to Establish an Exercise Routine That You Love as a Busy Mom 23:52

3d ago23:52

23:52

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement. Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activi…

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07 | Part 2: Constipation Awareness Month: The Power of Prebiotics and Probiotics 20:10

6d ago20:10

20:10

December is Constipation Awareness Month and we are back with Part 2! In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened…

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64 | Holiday Series: Leftovers Without the Weight Gain: 3 Strategies to Stay on Track 14:07

6d ago14:07

14:07

Are you finding yourself surrounded by holiday leftovers—pies, cookies, casseroles—and wondering how to stay on track without wasting food? Y ou’re not alone. In this episode, I’m diving into one of the biggest post-holiday struggles: how to manage those indulgent treats while sticking to your weight loss and health goals. Here’s what we’re coverin…

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63 | Holiday Series: Better Sleep, Less Cravings: 3 Tips to Boost Energy and Balance Hormones 17:58

3d ago17:58

17:58

Struggling to stay energized and avoid sugar cravings during the holiday hustle? In this episode, we’re diving into why sleep is the ultimate key to weight loss, hormone balance, and managing cravings, especially for women over 40. Poor sleep doesn’t just leave you feeling tired—it can cause hormonal imbalances, increased hunger, and weight gain. Y…

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06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December 31:28

10d ago31:28

31:28

December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves! In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut heal…

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62 | Holiday Series: Stress Less, Weigh Less: 3 Simple Stress-Busters for Women Over 40 16:02

13d ago16:02

16:02

The holidays can feel like a whirlwind of to-do lists, late nights, and stress—and that stress? It’s sabotaging your weight loss efforts. In this episode, I share three simple stress-busting tips to help you stay calm, enjoy the season, and keep your hormones balanced. You’ll learn: How to use deep breathing to lower cortisol and reset your stress …

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61 | Holiday Series: 3 Morning Habits to Avoid Holiday Weight Gain and Boost Your Energy 22:23

15d ago22:23

22:23

The holidays are joyful but often chaotic, and it’s easy to fall into habits that leave you feeling stressed, sluggish, and off-track. In this episode, I share three simple tips to create an intentional morning routine that helps you reduce stress, balance your hormones, and avoid holiday weight gain. Learn how starting your day with warm lemon gin…

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05 | BONUS Black Friday Sales! 15:14

16d ago15:14

15:14

Black Friday Sales are in FULL SWING!! In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma! I am offering 20% off ALL of my service…

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04 | Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last 34:05

17d ago34:05

34:05

Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth. I’ll explore what research really says about how long it takes t…

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60 | Holiday Series: Blood Sugar Hacks: 3 Tips to Enjoy Festive Meals Without the Crash 21:48

20d ago21:48

21:48

Struggling with post-meal crashes, bloating, or weight gain during the holidays? In this episode, I share 3 simple tips to balance your blood sugar so you can enjoy festive meals without the sluggishness or guilt. These strategies are perfect for women over 40 looking to boost their energy, reduce bloating, and avoid overeating. You’ll learn: Why a…

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59 | Holiday Series: 5 Smart Food Swaps to Lose Weight Without Missing Out 19:52

22d ago19:52

19:52

The holidays are here, and while they’re a time to indulge and celebrate, they don’t have to derail your health and weight loss goals! In this episode, I’m sharing 5 smart holiday food swaps that let you enjoy your favorite dishes while keeping things lighter and healthier. We’ll cover: ✨ Easy swaps for starchy sides like mashed potatoes and casser…

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03 | The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester 27:57

24d ago27:57

27:57

Did you know that the first three months postpartum are known as the 4th Trimester?! The trimester where energy (calorie) and nutrient needs increase to help with tissue repair/healing, mental and physical energy and milk production! This is not the time to cut calories and start exercising. However, you can start to do some things to support your …

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58 | Holiday Series: Stay Hydrated, Avoid Cravings: Easy Holiday Tips for Women Over 40 13:15

27d ago13:15

13:15

Welcome back to our holiday survival series! In this episode, we’re diving into a simple but powerful strategy for getting through the holidays without constantly battling cravings: hydration. If you’ve ever found yourself snacking your way through holiday gatherings, bouncing from sweet to salty, or feeling sluggish and out of control with craving…

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57 | Holiday Series: Reduce Cravings, Boost Energy, and Stay Satisfied All Season With Protein! 16:13

29d ago16:13

16:13

In this episode, we’re diving into the power of protein to help you stay energized, balanced, and in control of cravings during the holiday season! With parties, family gatherings, and festive treats everywhere, it’s easy to fall into the cycle of constant snacking, leaving you feeling bloated, tired, and craving sugar. But here’s a simple solution…

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02 | Why Meal Planning & Prepping is a Must for Busy Moms + 3 Things You Need to do to Get Started 17:53

1M ago17:53

17:53

Do you currently plan or prep your meals?! As a busy mom (or literally anyone), it. is. a. must!! I seriously think meal planning and prepping saves our sanity as moms, haha! In this episode, I will explain what meal planning is and how to use your plan to prepare meals for the busy week ahead. Don’t worry! You do not need the ‘perfect’ plan, becau…

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01 | My Journey to Becoming a Strong & Nourished Momma and How I can Help You Do The Same 25:52

1M ago25:52

25:52

In this very first episode, I am excited to share my personal journey to becoming a "Strong & Nourished Momma!" From how my passion in nutrition and wellness started, to now helping clients and mommas like you prioritize your health, redefine your wellness goals and ultimately, how to become a more energized, balanced mom. In my approach to health …

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56 | Holiday Series: Enjoy Holiday Gatherings Without Overeating 15:04

1M ago15:04

15:04

In this episode, we dive into The One-Plate Rule—a powerful, simple strategy to help you stay mindful and feel in control at holiday gatherings without sacrificing your favorite foods. If you're tired of the post-holiday slump, bloating, and unwanted weight gain, this episode offers a practical way to enjoy your meal fully, avoid overeating, and ke…

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55 | Holiday Series: 6 Strategies to Enjoy Holiday Sweets Without Gaining Weight 19:29

1M ago19:29

19:29

Ready to indulge in holiday treats without the guilt or weight gain? In this episode, we’re diving into simple, effective strategies to help you savor every bite of those seasonal sweets while keeping your wellness goals in check. I’ll share my personal story of navigating cravings and the steps you can take to enjoy treats mindfully. From curbing …

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54| Holiday Series: Avoid Holiday Weight Gain With Identity-Based Habits 12:02

1M ago12:02

12:02

Are you ready to navigate the holiday season with confidence and avoid the typical weight we tend to gain this time of year? This episode kicks off our special holiday series, designed to give you one simple, effective tip per episode to help you stay on track with your health and weight goals through the celebrations and family gatherings. Today, …

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53 | The Secret to Lasting Weight Loss: Make One Change For Big Impact 16:18

1M ago16:18

16:18

Hi lovely, In this episode, we’re diving into the power of small, impactful changes that support sustainable weight loss and improve overall health. These simple, daily tweaks can help you break through common weight loss roadblocks and create long-lasting results, perfect if you’re feeling overwhelmed by everything you think you “should” do to los…

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Welcome to the Strong & Nourished Momma Podcast! 2:21

2M ago2:21

2:21

Heyyy Momma! Welcome to the Strong & Nourished Momma Podcast! I am so happy you are here. I’m Val! A Functional Sports Dietitian, Prenatal & Postpartum Fitness Coach, and first-time momma. Throughout the different seasons of my life, I have tried to eat well and stay active but found it easy to be all or nothing when it comes to my health. This way…

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52 | LIVE COACHING: Struggling to Eat Enough Protein? Easy Solutions for Busy Women! 18:27

2M ago18:27

18:27

Hello lovely, In this behind-the-scenes episode from my group coaching call, I’m answering a common question from a client who’s been struggling to stay on track with healthy eating because she can’t seem to get enough protein. Tune in as I challenge Karen’s mindset around protein and explore how this impacts her weight loss journey, energy levels,…

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51 | Struggling with Belly Fat? The Hormonal Reason Behind Midsection Weight Gain 16:43

2M ago16:43

16:43

Are you struggling with stubborn belly fat and wondering why, despite your best efforts, it just won’t budge? In today’s episode, I’m diving deep into the hormonal reasons behind midsection weight gain, especially during perimenopause and menopause. We’ll explore how fluctuations in estrogen, the decline of progesterone, and elevated cortisol level…

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50 | Waiting for January to Start Losing Weight? How This is Hurting Your Success 13:57

2M ago13:57

13:57

Hi lovely, Are you waiting until January to start your weight loss journey? If you’ve ever thought, “I’ll focus on my health after the holidays,” this episode is for you. In this episode I break down why starting in January might not be the best strategy for long-term success, sharing surprising research about the stress of New Year’s resolutions a…

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49| LIVE TRAINING: Master Your Metabolism After 40: Day 1 of 2-Day Bootcamp 39:08

2M ago39:08

39:08

Hi lovely, Ready to finally boost your metabolism and lose weight after 40? Tune in to Day 1 of my free 2-day bootcamp! In this episode, we dive deep into why your metabolism slows down after 40, how hormones impact weight gain during menopause and perimenopause, and what you can do to stop weight gain now. Want to learn more? Here are your next st…

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48 | 3 Common Exercise Mistakes Women Over 40 Make (And How to Fix Them for Lasting Weight Loss) 13:35

2M ago13:35

13:35

In this episode, we’re tackling the 3 biggest exercise mistakes women over 40 make that could be sabotaging your weight loss efforts. If you’re stuck in a plateau, feeling fatigued, or frustrated with your fitness routine, this is for you. Learn how to avoid the pitfalls of doing too much HIIT, not enough movement, and fasted workouts—plus, discove…

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47 | Still Eating Less to Lose Weight? Why It’s Not Working for Women Over 40 and What to Do Instead 10:53

2M ago10:53

10:53

In today’s episode, we’re tackling one of the most common (and frustrating) pieces of advice women over 40 hear when trying to lose weight: “Just eat less and exercise more.” If you’ve been following this advice and feel stuck—especially if you’re in perimenopause or post-menopause—this episode is for you. I’m sharing a real client story about how …

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46 | LIVE COACHING: How Bloodwork Can Give You Insight Into Weight Loss After 40 14:29

2M ago14:29

14:29

In this episode, I take you inside my Metabolic Mastery for Women Over 40 program to dive deep into blood sugar health. I review my client’s bloodwork, focusing on hemoglobin, A1C, and fasting glucose, and explain how these markers impact weight loss, metabolism, and energy levels. You’ll learn practical tips to balance blood sugar, boost energy, a…

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45 | 3 Foods That Will Boost Your Metabolic Rate and Help You Lose Weight After 40 9:05

2M ago9:05

9:05

Are you struggling to lose weight and wondering if certain foods can actually give your metabolism a boost? Well, good news! In this episode of Metabolic Mastery for Women Over 40, we dive into the science behind three powerful foods—beets, lemon, and ginger—that can help rev up your metabolism, support detoxification, and improve digestion. If you…

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44 | Struggling with Bloating After 40? Discover the Hormonal Causes and One Simple Tip to Beat Bloating Fast 13:19

3M ago13:19

13:19

Are you tired of constant bloating that seems to get worse with age? Whether you’re in your 40s, perimenopause, or post-menopause, bloating can make you feel uncomfortable, sluggish, and even look 6 months pregnant after eating. In this episode, we’re diving into the connection between bloating, hormones, and digestive health—especially how estroge…

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43 | Still Making These 3 Nutrition Mistakes? Here's Why You're Not Losing Weight After 40! 11:21

3M ago11:21

11:21

If you’re a woman over 40 struggling to lose weight and tired of bouncing between diets with no lasting results, this episode is for you! In today’s show, I’m sharing 3 common nutrition mistakes that could be sabotaging your weight loss efforts during perimenopause or menopause. These mistakes are slowing down your metabolism, draining your energy,…

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42 | Are You in Perimenopause? 10 Signs Besides Hot Flashes and Period Changes! 18:57

3M ago18:57

18:57

Feeling more tired than usual, dealing with stubborn weight gain, or experiencing sleepless nights? You could be in perimenopause—and it’s not just about hot flashes and period changes. In this episode, we’re diving deep into the 10 surprising signs of perimenopause, including digestive discomfort, increased anxiety, and those nagging cravings. If …

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41 | LIVE COACHING: Should You Take Berberine for Weight Loss? 9:27

3M ago9:27

9:27

In this episode, I’m answering a question from my client in my live coaching session in my Metabolic Mastery For Women Over 40 program. I help my client Maria navigate whether she should stop or continue taking Berberine. If you're a woman over 40 struggling with stubborn weight gain, low energy, and hormonal imbalances, supplements like Berberine …

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40 | Need an Energy Boost? 3 Tips to Get You Started 14:49

3M ago14:49

14:49

Feeling tired all the time? Struggling to make it through the day without coffee or sweet snacks? In this episode, we’re diving into the root causes of fatigue, especially for women over 40, and giving you 3 actionable tips to boost your energy naturally. Whether you’re dealing with low energy, afternoon crashes, or just feeling drained, these tips…

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39 | Can’t seem to lose weight after 40? 3 reasons why! 14:06

3M ago14:06

14:06

Are you struggling to lose weight after 40? You're not alone! In this episode, I dive deep into why women over 40 experience stubborn weight gain, even when they feel like they’re doing everything right. Remember when cutting out sugar or eating salads for a few days used to work? Unfortunately, as we age, our bodies change—and that old strategy ju…

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38 | Don't Know What to Eat for Breakfast? 5 Quick Ideas to Boost Weight Loss and Energy 13:39

3M ago13:39

13:39

Struggling with what to eat for breakfast, or worse, skipping it altogether? In this episode, I share five easy and delicious breakfast ideas perfect for women over 40 looking to boost energy, balance hormones, and shed stubborn weight. If you're tired of relying on coffee to power through your morning only to crash by the afternoon, this episode i…

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37 | LIVE COACHING: How to Hit Your Protein Goals After 40 9:46

3M ago9:46

9:46

Hi friend! In this episode, I dive into a live coaching session from my Metabolic Mastery for Women Over 40 program, where I answer a common yet crucial question: "How important is it to eat protein at each meal?" We explore why protein is a non-negotiable for women over 40, how to easily boost your intake, and whether supplementing with protein po…

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36 | Is Your Exercise Sabotaging Your Weight Loss Efforts? 3 Effective Workouts to Try 19:40

3M ago19:40

19:40

Struggling to lose weight after 40 despite working out regularly? You’re not alone. In this episode, we dive into the common exercise mistakes women over 40 make, especially during perimenopause, that might be sabotaging their weight loss efforts. From the unexpected ways high-intensity workouts can spike cortisol and lead to weight gain, to simple…

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35 | Want to Stay on Track and Lose Weight Without Willpower? Simple Strategies for Women Over 40 12:28

4M ago12:28

12:28

Are you tired of relying on willpower to stay on track with your weight loss goals, only to find yourself struggling with fatigue, cravings, and stress? You're not alone. In this episode, we explore how to lose weight and maintain healthy habits without depending on sheer willpower. We’ll dive into proven strategies for building a sustainable routi…

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34 | Is Intermittent Fasting Safe in Perimenopause? 3 Key Signs It's Right for You 14:44

4M ago14:44

14:44

In today’s episode, we’re diving deep into the world of intermittent fasting—an increasingly popular topic in the health and wellness community. If you’ve been intrigued by the benefits of fasting, including weight loss, improved metabolic health, and autophagy, but aren’t sure if it’s the right fit for you—especially as a woman navigating perimeno…

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33 | Struggling with Emotional Eating? Ask This One Question to Stop Cravings Fast 13:21

4M ago13:21

13:21

Are you battling emotional eating, constant cravings, or stress-induced snacking? You’re not alone. In this episode, we dive deep into why stress, boredom, or even fatigue can drive you to the pantry even when you’re not hungry. Ever wondered why emotional triggers like anxiety or perimenopause symptoms lead to unhealthy eating habits? Join me as I…

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32 | Wired but Tired? How to Combat Elevated Cortisol and Reclaim Your Energy 15:42

4M ago15:42

15:42

Are you feeling wired but tired? Struggling with brain fog, staring blankly at your computer, or waking up at 3 AM with a mind buzzing with thoughts? If this sounds like you, then this episode is a must-listen. In Episode 31, we dive deep into the telltale signs of elevated cortisol and explore why this is happening. Discover the three actionable s…

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31 | 10 Signs Your Metabolism Needs a Boost & The One Micronutrient to Fix It 21:21

4M ago21:21

21:21

Hey there! In today’s episode, we’re diving deep into a topic that’s close to my heart – metabolism and how it affects us, especially as women over 40. You might have been told that you’re gaining weight because your metabolism is slowing down, but is that the only sign? Join me as I uncover 10 telltale signs that your metabolism might need a pick-…

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30 | How Many Meals Should You Eat for Optimal Health? 2, 3 or 6 Meals for Women Over 40? 17:30

4M ago17:30

17:30

Have you ever found yourself wondering how many meals you should be eating each day? Should it be 2 meals, 3 meals, or 6 small ones? With so much conflicting information out there, it's easy to feel confused. In my latest podcast episode, I tackle this very question. I simplify the science and share insights on what meal frequency best supports you…

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29 | Tired of Fizzling Out? Build Lasting Healthy Habits for Weight Loss and Energy! 18:32

4M ago18:32

18:32

Do you ever find yourself diving headfirst into a new diet or exercise regimen, only to fizzle out shortly after? You start strong, but then it becomes too hard to maintain, and your goals of achieving better health and weight loss seem out of reach. If you can relate to this, stay tuned to today’s episode. I’m going to share a strategy with you th…

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28 | LIVE COACHING: Is 16:8 Intermittent Fasting Helping or Hurting My Weight Loss During Perimenopause? 10:40

4M ago10:40

10:40

So, you’ve been doing the 16:8 intermittent fasting thing, huh? Maybe you're wondering if it's actually helping you lose weight or if it might be doing more harm than good. You’re not alone! This is a question a lot of ladies have when they dive into the world of intermittent fasting. In this episode, I'm sharing a portion of a recording from a liv…

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27 | Can Balancing Hormones Help You Lose Weight? Connecting the Dots Between Weight Gain and Hormones 20:14

4M ago20:14

20:14

Have you noticed your body changing shape in ways you didn’t expect? Suddenly carrying fat where you never had it before? Maybe it’s your midsection, hips, thighs, or perhaps you’ve noticed more fat in your back and arms, and your breasts have increased a few sizes. In today’s podcast episode, I’m going to help you connect the dots between your wei…

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26 | Will Losing Weight Make You Healthy? Discover What You Really Need! 18:11

5M ago18:11

18:11

Have you ever had these thoughts? "If I can only lose weight, I know I will feel healthy again.... I will get my energy back and be able to sleep through the night." This is a common sentiment I hear from my clients. But is it actually true? Is it as simple as this? Will losing weight actually make you healthier? Let’s find out in today’s episode, …

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25 | Want to Make Healthy Eating Easy? My Top 3 Meal Prep Hacks Revealed 17:05

5M ago17:05

17:05

Do you find yourself with little time to eat healthy during the week? You start the week fully intending to make good choices, but life seems to get in the way, and you find yourself making the same tired choices you fully intend to avoid. If this is you—stay tuned! I have a meal prep hack that will change things. This episode is packed with health…

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Healthy Meals पॉडकास्टस

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