The Millennial Nutritionist

• Take the free Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/

• Download your freedom from overeating roadmap: https://toomuchonherplate.com/map/

• The Too Much on Her Plate podcast: https://podcasts.apple.com/us/podcast/too-much-on-her-plate-with-dr-melissa-mccreery/id1586034522

• Dr. Melissa's program - Your Missing Peace (and special offer): https://toomuchonherplate.com/ympclub-web/

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

• Receive 20% off of the book by using code MILLENIAL for 20% off on their website

• Contact info:

• Website: TeaspoonOfSpice.com

• IG: @TspCurry

• IG: @Tsp_Basil

• Free cooking demos every Thursday at 12:30pm ET on Facebook Live on the Teaspoon of Spice Facebook page

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

• ⁠Dr. Payton Busker’s Instagram⁠
• ⁠Evlo Fitness Instagram⁠
• ⁠Evlo Fitness Tiktok⁠
• ⁠Dr. Shannon Ritchey, PT, DPT⁠
• ⁠Fit Body, Happy Joints Podcast ⁠

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! ⁠https://themillennialnutritionist.com/membership⁠

Some key takeaways on strength training:

• If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge.
• When you build muscle mass, you’re actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you’ll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio.
• If you’re just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at ⁠https://themillennialnutritionist.com/individual-nutrition-coaching⁠.

Connect with us!:

• Instagram: ⁠https://www.instagram.com/the.millennial.nutritionist/⁠
• TikTok: ⁠https://www.tiktok.com/@millennialnutritionist⁠
• Website: ⁠https://themillennialnutritionist.com/

Vegan Podcast Episode- https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=670b87db0dd84ad4

Beef/ Animal Nutrition Scientist Podcast Episode- https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=jxrE9U7hQay6zkRslXHGFQ

Clearing Up Myths About Meat Podcast Episode- https://open.spotify.com/episode/5Jsrs0slhyU336Dj2BxI6g?si=MBp3n069RQ6UusokyZji2A

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

3. Don't eat past your fullness cues on vacation (vacation tips podcast episode)

4. Make a game plan before wedding events

5. Utilize meal delivery services

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

1. Milk alternatives are better for you- reference, dietary guidelines

2. Plant-based milks are better for the environment- reference; Previous beef podcast interview

3. Milk grosses me out

4. Dairy causes inflammation- reference

5. Unpasteurized/ raw milk is healthier

This was a sponsored podcast episode from The Dairy Alliance

1. Overall not eating enough/correctly (How to Lose Weight Episode)

2. Emotional Reasons (Emotional Eating Episode)

3. Fixable Lifestyle Factors

4. PMSing

5. Reasons you can't help

Solutions

1. Eat Less Processed Food

2. Eat Less concentrated sweets/ added sugar

3. Don't skip meals

4. Eat more carbs vs far

5. Eat 3 balanced meals with no snacks

Other Links:

Email Sign Up https://themillennialnutritionist.com/weekly-wrap

Become a Client: https://themillennialnutritionist.com/services

- Protein Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/

- Nutrition Info in Meat/ Cancer & Meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015455/

- Zinc: https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3

- Foodborne Illness: https://www.verywellhealth.com/foodborne-illness-data-8285944

- Sustainability: https://climate.mit.edu/ask-mit/why-have-i-heard-eating-meat-bad-climate

https://asmith.ucdavis.edu/news/beef-not-bad-climate-you-think

Vegan Episode: https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=ca6329c900a04de3

Protein 101 Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=zBJ-NZ-ORhuhQ-NQSxBa4Q

Cow/ Sustainability Episode: https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=l2PlSjW9QNiEXGQ-Bo5ouQ

To Taste Episode: https://open.spotify.com/episode/3vCErW0Q105SD6CCptLI5W?si=kvfGe6OkQKeVMpZSQToGNw

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Some key takeaways on following a more plant-based diet are:

• There are lots of reasons why someone might choose to be vegan or vegetarian, but if your only reason is weight loss, the most important objective is to stay in a calorie deficit. 

• Getting enough protein is crucial. Nuts, seeds, beans, and lentils are great protein sources for vegans, and yogurt and eggs are great sources for vegetarians. Plant proteins generally have less protein overall than animal proteins, so it’s important to prioritize them.

• Be prepared with protein sources when you go out to eat or are going to an event where food will be served. Pack a greek yogurt cup in a small cooler, or bring a shelf stable protein source like pumpkin seeds or trail mix.  

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

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Key takeaways from this episode include:

1. Increase your steps (walking episode)

2. Eat breakfast every day (study)

3. Figure your your foundational habits 

4. Be consistent with some health goal when you’re away (vacation episode)

5. Implement self-monitoring

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

Blog email sign up

MyPlate Episode

• ⁠Listen to Episode 24⁠: Maintaining Healthy Habits While Traveling with Catherine and Lacey

Some key takeaways on staying on track while going out to eat:

• Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal!
• Treat eating out at a restaurant like it’s a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There’s a happy medium in there and that’s eating like you normally would.
• Plan out what you’re going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you’ll end up making a healthier choice overall and feeling empowered for it.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at ⁠https://themillennialnutritionist.com/individual-nutrition-coaching⁠.

Connect with us!:

• Instagram: ⁠https://www.instagram.com/the.millennial.nutritionist/⁠
• TikTok: ⁠https://www.tiktok.com/@millennialnutritionist⁠
• Website: ⁠https://themillennialnutritionist.com/

• Article: How many calories we burn when walking

• Weekends Episode

• 10k Steps Episode

• Eating Out Episode

• Setting Goals Episode

Some key takeaways from this episode include:

• Make sure you’re setting very specific goals. If your goal this year is to “eat healthier,” great! But that goal doesn’t really mean much. Plus it doesn’t allow you to problem solve. Set very specific goals to make actual progress with your weight this year. 

• Be consistent on the weekends! As best as you can, at least. Think about ways you can eat more produce when you’re eating out or items that you can pack in case you get stuck in a high-calorie situation!

• Walk walk walk. This is such an easy and underrated habit that will help you to lose weight. But you need to look at your daily average. It’s great if you get to 10k one day, but don’t be surprised if you don’t lose weight. You’ve gotta aim for every day. I include some tips on how!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website

• Episode about your lab values and how you should supplement for them

• Gut Health Episode

Some key takeaways from this episode include:

• You don’t have to be supplementing as much as you think that you do. We can get almost everything we need from the basic foods that you eat- as long as you’re eating a balanced diet!

• Clean eating is just not a thing. It’s a totally made up word that has no real value or definition so don’t let it guide you on how you make food and health choices. 

• Going “all in” for your weight loss journey can be more bad than good! Slow and steady wins the race. 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

Episode 95: What Should your Weight Loss Goal Be?

Episode 80: Making the Most out of your Primary Care Visit (weight loss medications mentioned)

Episode 62: Can You Drink Alcohol and Still Lose Weight?

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Food Scale

• Measuring Cups / Spoons

• Gym Membership

• Walking Pad

• Weights

• Brooks Walking Shoes

• New Balance Walking Shoes

• Cookbooks

• 5 ingredient cookbook

• Skinny taste cookbook

• Bluezones cookbook

• Salad Cookbook

• Evlo Trainer Podcast Interview

• Blender (Vitamix)

• Water Bottles

• Hydraflask

• Tervis

• Swell

• Wearable Device

• Apple Watch

• FitBit

• Pedometer

Some key takeaways from this episode include:

• You absolutely don’t have to buy anything to lose weight. But if you’re not committed to working out outside and making all meals from scratch, having a few of these items on hand can be helpful.

• Gifting services can sometimes be more helpful that products. Therapy sessions and trainers can help far beyond a new cookbook. Having someone else look at what you’re doing and making a few corrections in your routines can make all the difference when it comes to weight loss. 

• Treat yourself to some kitchen supplies! A new blender can make consuming produce wayyyy easier. And a food scale can aid with tracking accuracy. 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

• Email list sign-up 

• Episode 103: What do Calorie Calculations/ Resting Rate/ Basal Rate Mean?

Some key takeaways from this episode include:

• Make a realistic wellness plan for your holiday trip. Can you think of 2-3 habits that will help you, but won’t overwhelm you? Ex- 1 hour daily walks, adding 1-2 servings of produce to each meal, not snacking. 

• Check the labels of the food that you eat at the airport to make sure they aren’t excessively high in calories. You may be surprised!

• You can create other memories with your loved ones besides being overly full because you didn’t want to say no to your grandma’s pumpkin pie. Helping prepare, cleaning up, or even playing games after the meal are great ways to show your love AND lose weight. 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

• Research article about NEAT 

Some key takeaways from this episode include:

• Many people end up under-eating when they calculate their own calories because they think they need to eat below their basal rate. If you don’t understand the different calorie amounts that an online calorie calculator will give you, you could end up decreasing your metabolism.

• Even if you do end up eating the right amount of calories for your body, your calorie goal will probably need to be adjusted at some point. However, there are nuances with making those adjustments that really only a Registered Dietitian would understand. 

• If you don’t understand the math behind those online calorie calculators, you could end up being wayyyy too hard on yourself and think that you need to hit that exact amount of calories every day. People who approach weight loss like this make it unnecessarily difficult, which could make you give up prematurely. 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

• Instagram

• TikTok

• Website
  

• Get healthy Thanksgiving recipe ideas in our Millennial Living Membership - https://themillennialnutritionist.com/membership 

• Check out our Lifestyle Reset Program - https://themillennialnutritionist.com/services 

3 things to keep in mind this Thanksgiving:

• East normally throughout the day! Don’t fast the entire day to “prep” for overeating at dinner. You’ll end up eating way more (and not feeling as great) than you would if you ate a balanced breakfast and lunch that day.

• Bring a healthy dish to share. This might be a veggie appetizer plate or a seasonal salad mix, or you can make a healthy version of your favorite dessert to share. This guarantees there will be a healthy option for you to fill up on in addition to your favorite Thanksgiving dishes. 

• Remember that Thanksgiving is only one day out of the whole year. If you enjoy your favorite holiday foods and get right back on track the next day, you’re going to be fine and you won’t derail your goals.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram

• TikTok

• Website
  

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians!

Links mentioned:

• Join our Millennial Living Membership to join our walking challenge! Walking can help decrease insulin resistance, which will help with weight loss.

Some key takeaways from this episode include:

• Ghrelin is the only hormone that signals hunger (think: ghrelin keeps your stomach growlin’), leptin is produced by fat cells and signals fullness cues, and insulin impacts your glucose levels which increases your risk of diabetes.

• There is up to a 30% genetic component that affects your risk of obesity. The biggest piece that genetics can affect is the levels of the hormones I’m talking about. Genetics don’t factor as much into metabolism as a whole.

• Ads for foods, walking down the dessert aisle and seeing delicious treats, and even social pressure to have sugary drinks and foods can all increase levels of ghrelin, which triggers huge cravings. The good news is that avoiding those triggers can vastly help with reducing cravings.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram

• TikTok

• Website
  

• Episode 98: The TMN Guide to Trader Joe’s Fall Foods with Coach Hannah

• Join our Millennial Living Membership to participate in our walking challenge and get motivated to hit your health goals this fall!

3 ways to enjoy Fall favorites that align with your goals:

• Pies, bars, muffins and breads: If baking is your thing, consider sharing what you make with friends and family or freeze some for another day to avoid overindulging.

• Gameday parties: You can’t always control the food at these events so consider bringing something nutritious like a dip made with Greek Yogurt. Not only is it satisfying but you get your protein in too!

• Festive Fall Beers: There is a plethora of delicious fall beers to enjoy this season from dark stouts to pumpkin ales. These sweeter, richer beers tend to be very calorie dense, so enjoy one as a festive dessert option.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

For extra accountability towards your step goals (and all your health goals!), join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Links mentioned:

• Listen to Ep. 98: Trader Joe’s Fall Faves

• Listen to Ep. 85: Are You at Risk for Pre-Diabetes?

• NIH: Effects of Walking Exercise on Glucose and Insulin

• Mayo Clinic: Getting Moving to Manage Stress

• Cleveland Clinic: How Does Exercise Improve Cholesterol Levels?

• CDC: Keeping the Weight Off

Some key takeaways from this episode include:

• There’s no firm research that says you need to get 10,000 steps a day to be healthy. However, staying active has positive benefits on your blood sugar, cholesterol, and weight. Focus on getting a weekly average of around 10K steps. 

• When it comes to getting more steps in, some ways to hit your daily step goal is to have an accountability partner, make a daily walking date with your partner, or get a standing desk and walking treadmill.

• Creating opportunities to get more steps will add up over the course of the week. Park in the back of the parking lot instead of closer to the front row, walk every aisle of the grocery store, or set a hydration goal that requires you to get more steps to and from the water fountain to fill up your bottle.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Our fave Trader Joe’s Fall Products:

• Pumpkin Spice Coffee

• Pumpkin Spice Cream Cheese

• Autumn Harvest Creamy Pasta Sauce

• Pumpkin O’s Cereal

• Pumpkin Pancake & Waffle Mix

• Pumpkin Chocolate Chunk Oatmeal Cookie Mix

Some key takeaways from this episode include:

• Have fun with turning your staple ingredients into fall recipes! Use ground turkey or ground beef in a hearty chili (which is a protein- and veggie-packed dish!), or shape them into burgers for the grill since it’s still pretty hot outside!

• For the more carb-heavy fall items like pumpkin spice cereal, pancakes, or muffins, pair them with a serving of protein and a piece of fruit for a balanced meal that will keep you full while enjoying your favorite treats!

• You don’t need to avoid sweet fall treats altogether. Instead, focus on managing your portions and serving sizes, pairing it with protein or fresh produce, and buying baking mixes instead of ready-made treats so it’s harder to eat a lot at once.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• Live to 100: Secrets of the Blue Zones on Netflix

• Dan Buettner’s books

• Listen to Episode 38: Losing Weight with a Plant-Based Diet

Some key takeaways from this episode include:

• Many of the Blue Zones have plant-based diets and live off of the land. They have limited access to processed foods, and drink dairy products from goats because that’s what’s available to them.

• A lot of the Blue Zones get their protein from plant-based sources more than from meat. They occasionally eat meat for celebrations, instead of making it a staple. Beans are an amazing source of protein that are accessible and work well with cultural foods.

• Being active is a hallmark of the Blue Zones. These tend to be really walkable areas where walking or biking is the available transportation, which means they’re constantly active throughout the day.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/
• TikTok: https://www.tiktok.com/@millennialnutritionist
• Website: https://themillennialnutritionist.com/

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• Teen Vogue: Almond Moms and Diet Culture

• Newsweek: Almond Moms and Yolanda Hadid

Some key takeaways from this episode include:

• How you talk about your body and the foods you eat definitely rubs off on the people around you. If you want to raise kids who have a healthy relationship with food and exercise, choose positive and encouraging words around eating and all the fun movement we can do with our bodies!

• Low body image is not specific to people of a certain size. It all comes down to our perception of ourselves, so it’s something we can address through mindset work and taking small steps to build our confidence.

• If you can, work with a therapist or counselor who can help you identify the origin of the stories you’re telling yourself about yourself. It can be very healing to figure out where you first heard that message, or where you’ve heard it over and over.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Links mentioned:

• Nutrition Today: A Critical Review of Obesity, BMI, and Health

• Pitfalls of Using BMI in Assessment of Obesity Risk

• Waste-Height Ratios as Predictors of High Coronary Risk

Some key takeaways from this episode include:

• One of the biggest success indicators for our clients is confidence. Our clients who show confidence and high self-worth in any aspect of their life had more success losing weight in our program.

• Saying you want to be “healthier overall,” is fine, but can be very subjective and difficult to measure. Some more measurable goals might be decreasing your body fat percentage, increasing your energy levels, or getting out of the “overweight” BMI range.

• Holding fat around your belly can have a lot of negative health impacts, so measuring your waist as you start implementing healthy habits is another great way to track your progress.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!

Resources:

• Check out our NEW Nutrition Tune-Up!

Some key takeaways from this episode include:

• Alkaline water claims to “neutralize” and “balance” your body, but your body doesn’t need to be neutralized or balanced - at least not with this! These are buzzwords to make it sound like the water is making a bigger impact than it does.

• Charcoal water is said to balance the pH in your stomach, but we need our stomachs to be acidic to help digest our food and fight bacteria. Charcoal water is sometimes used for overdose patients in hospitals.

• Our body does need electrolytes, but the only time you need to focus on increasing your electrolyte intake is if you are suffering from severe dehydration or are struggling to keep liquids down, in which case you should probably head to urgent care or the hospital.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram

• TikTok

• Website
  

• Website

• Instagram

• TikTok

Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!

Resources:

• Check out our NEW Nutrition Tune-Up!

Some key takeaways from this episode include:

• So many things can shape our brains on a cellular level. Our nutrition, the people we hang out with, the thoughts we have, the beliefs we tell ourselves, all can shape how our brain works.

• “Superfoods” - or any single food in isolation - don’t prevent dementia. Your overall nutrition and lifestyle are going to play the biggest role in preventing cognitive decline.

• Hydration is crucial for overall body function, but there’s an especially big connection between hydration and brain health. Electrolytes are important too, so add a pinch of salt to your water or squeeze some citrus into it for an extra boost.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram

• TikTok

• Website
  

Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!

Resources:

• Lacey Anderson, MS, RD, LDN

• The Everygirl: Margot Robbie’s Wellness Routine

• La Leche League: Tips for Losing Weight While Breastfeeding

• Listen to Episode 87: Nutrition for Lactation

• Check out our NEW Nutrition Tune-Up!

Some key takeaways on postpartum weight loss:

• Your postpartum period lasts way longer than the three months you might get for maternity leave! It takes our bodies over a year to recover from pregnancy, so listen to your body and make sure to prioritize healing and addressing any pain or discomfort over weight loss in the beginning.

• Make the most of your available pockets of time. Have some 20- to 30-minute workouts ready to go so you can exercise during nap times, or use your downtime to meal prep some nutritious lunches or snacks for yourself to have on hand.

• Mental health is a huge component of postpartum life, and our most successful weight loss clients have a therapist they work with. Lean on fellow moms, your friends and family, or a therapist you can meet with.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram

• TikTok

• Website
  

Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!

Check out our NEW Nutrition Tune-Up for a lower cost way to get your target calories and macros and get 1:1 support from our team!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Follow our dietitians on Instagram!

• Catherine Anthony, RD

• Lacey Anderson, MS, RD, LDN

Some key takeaways on maintaining your weight loss goals while on vacation:

• Stay active on a daily basis when you’re on vacation. Explore by walking around where you’re staying and you’ll quickly rack up a high step count which is amazing exercise built into your adventure!

• Make sure you’re eating a balanced diet of nutritious foods plus your favorite foods on a day-to-day basis. That way when you go on vacation, you don’t feel like you need to go “all out” and can balance fun vacay foods with protein and fresh produce.

• Be prepared with high protein snacks and produce to eat while you’re traveling. You can pack solid foods in your carry-on for airport travel, and you can stock up your hotel room or AirBnB with healthy options as well.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

Connect with us!:

• Instagram

• TikTok

• Website
  

• TMN Blog: How to Stop Overeating

• Johns Hopkins University: Drinking Water Can Help You Lose Weight

• Listen to Episode 82: Staying on Track for Weight Loss on the Weekends

• The Hungry Brain: Outsmarting the Instincts That Make Us Overeat

Some key takeaways from this episode include:

• There is a distinction between overeating and binge eating. Binge eating is a true disordered behavior that requires psychiatric intervention. Almost every single client we’ve worked with who says they “binge eat” is actually struggling with overeating.

• One of the biggest reasons for overeating is not drinking enough water. Water helps us feel full, manage our hunger cues more effectively, and stimulate our metabolism. An easy rule to follow is to drink a glass or two of water first thing in the morning.

• Undereating throughout the day is a huge reason for overeating in the evenings at night. Focus on protein-rich foods and produce at breakfast and lunch. If your meal times are less than 500 calories, you need to add more to them in order to feel full and properly nourished.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 
• TikTok: https://www.tiktok.com/@millennialnutritionist 
• Website: https://themillennialnutritionist.com/

• Website

• To Your Taste Book

Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership 

Link mentioned:

• Ninja CREAMi Ice Cream Maker

Some key takeaways from this episode include:

• If cooking feels boring or stressful to you, add something to the cooking process that you love. Put on music that you like, watch a TV show, or listen to a podcast while you’re cooking. This will help make it a fun and relaxing experience.

• Stock up on staple ingredients you know you’ll always need. Different vinegars for flavor, oils, seasonings, quick-cooking grains like quinoa, and canned beans or chickpeas are all great to have on hand so you can cook a yummy, fast, and nutritious meal in a pinch.

• If knowing when foods are “done” stresses you out, invest in a meat thermometer. It’s easy to google the temperature meats need to be cooked to, and you can monitor whether your meat is cooked thoroughly with the thermometer.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 
• TikTok: https://www.tiktok.com/@millennialnutritionist 
• Website: https://themillennialnutritionist.com/

• The Healthy Shine Website

• Instagram

• Strava

Links mentioned:

• Free Quiz: Do You Have Healthy Hormones?

• Free Quiz: Which Fuel Is Right for You?

Some key takeaways from this episode include:

• Losing weight and running a marathon should be two separate goals. In order to fuel your body for intense training and long distance running, you need to eat a lot to avoid injury, which will likely conflict with weight loss.

• A few reasons you might see weight gain during marathon training are if you were undereating prior to training, high cortisol levels from HIIT workouts or lack of rest, or running fasted and then overeating later in the day because you’re so hungry.

• When it comes to pre-run snacks, when you get to the 45- to 60-minute long runs, you’ll need to eat more carbohydrates before and during those runs. You’ll want to make sure your meals are roughly 50% carbs, 25% protein, and 25% fats. 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Healthier Tomorrows

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Links mentioned:

• ARMRA Colostrum™ Supplements for Adults

Some key takeaways from this episode include:

• There are a lot of benefits to mothers who breastfeed, and one common experience is that breastfeeding can help you lose weight postpartum. However, this doesn't happen for anyone, and it’s way more important to focus on the other health benefits of breastfeeding!

• It’s hard to quantify how many extra calories a breastfeeding mother needs, but it’s crucial for them to eat enough to sustain enough energy to produce milk. Eating at least a healthy snack every 2-3 hours is a good rule of thumb, and your hunger cues will guide you to eat what you need!

• If you need help with breastfeeding or have questions, reach out to a lactation consultant (IBCLC) near you. Many hospitals will have one visit you during your immediate postpartum period, or your baby’s pediatric office should have one you can make an appointment with.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/

• Keeksand.co on IG

• Keeksand.co Website

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• Buzzfeed: Gwyneth Paltrow Addressed Backlash Surrounding Her “Restrictive” Food Habits 

• TMN Blog: Gwyneth Paltrow’s Anti-Inflammatory Diet

Some key takeaways from this episode include:

• Stress can cause inflammation in the body, and inflammation puts stress on the body, so you end up in a vicious cycle. You can treat inflammation, but if you don’t control your overall stress levels, you might struggle to reduce inflammation.

• From a nutritional perspective, colorful produce, protein, and omega-3 fats are your best friends when it comes to combating inflammation from stress. These foods have the nutrients to support your body healing and repairing to recover from inflammation.

• When you identify when you’re feeling stressed, try an alternative method for management. Try breathwork to boost oxygen levels and lower your cortisol, watch something funny and laugh, or outsource some of your household work.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Website

• Instagram

• Free Prediabetes Checklist

• Buy Prediabetes: A Complete Guide

Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• Lumen

Some key takeaways from this episode include:

• Prediabetes is diagnosed when your blood sugar is higher than normal, but not high enough to qualify as diabetes. Your pancreas will create insulin in response to sugar levels, but prediabetes and diabetes happen when it can’t keep up.

• There are zero symptoms for prediabetes, and it’s likely only diagnosed if you have your blood sugars checked. Some indicators could be high blood pressure, low triglycerides, or high HDL cholesterol.

• The good news is prediabetes can be reversed by - you guessed it! - incorporating healthy lifestyle changes like exercise, eating more fresh produce and reducing sugar intake, and improving your sleep and stress levels.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 
• TikTok: https://www.tiktok.com/@millennialnutritionist 
• Website: https://themillennialnutritionist.com/

• Instagram

• Website

Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• 9 A-List Celebs Who Don’t Drink Alcohol

Some key takeaways from this episode include:

• If you find yourself drinking more than you’d like in specific circumstances, try removing yourself from those triggers. It might be certain locations, being around certain people, or another life stressor you might need to avoid.

• Find another way to have fun and be social besides drinking. Grab your friends and go on a hike, or take a cooking or art class together.

• Experiment with different flavors of non-alcoholic drinks. At a restaurant, ask for club soda with a splash of your favorite juice, or try recreating alcohol-free versions of classics like bloody marys, moscow mules, or espresso martinis.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Hive Therapy Collective Website

• TikTok

Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

Links mentioned:

• CNN: Surgeon general lays out plan to tackle loneliness

Some key takeaways from this episode include:

• When we don’t have social support, it can severely impact our mental health, leading to issues like binge eating for comfort, and feelings of depression and hopelessness.

• Build socializing into your routine with groups like local recreational sports leagues for kickball or pickleball, weekly knitting groups, or even a film club. Check out meetup.com or Axios’ local news cities to start.

• If your current friends are not supportive of activities you’re interested in or routines that are important to you, set a boundary of how they speak to you about those things. Be protective of the things that matter to you.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!

Links mentioned:

• Forbes: Divisive TikTok Trend ‘WaterTok’

Some key takeaways from this episode include:

• Weekends might feel like a small part of your week (we wish weekends were longer too!), but they actually make up 43% of your week, so staying on track on the weekends is as important as the rest of the week.

• Bring awareness to the calories and macros in your favorite foods. Margaritas have a lot of sugar and calories, but if they’re your fave, have one and enjoy it alongside something lighter in calories and high in protein like taco salad with chicken.

• Incorporate something active into social gatherings. Go for a hike with a group of friends, attend a workout class together, or go to a festival or outdoor event where you’ll be able to walk around. Any activity is going to get you closer to your weight loss goals.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Workplace Clarity Website

• Instagram

• TikTok

Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!

Links mentioned:

• Insider: Mark Wahlberg’s extreme wellness routine

Some key takeaways from this episode include:

• When you’re crafting a daily morning or evening routine for yourself, consider these elements: stress relief, work recovery, responsibility, and recharge. These don’t need to be extreme or long. Even just dedicating a few minutes to each element can make a huge impact.

• Neuroscience shows that our brains are most productive for 40-90 minutes at a time, and that on average we can only get about 4 hours of really focused, productive work done. Pushing ourselves beyond these limits without breaks can lead to workout.

• If you travel a lot for work or have a busy schedule, advocate for yourself to work half days for a couple of days when you’re back in town or at the end of a big project so you have some time and space to recover with time for yourself.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!

Links mentioned:

• People: WeightWatchers Is Getting Into the Weight Loss Drug Reference

• CNN: WeightWatchers jumps into the weight loss prescription business

• Listen to Episode 16: Hypothyroidism 101 - Symptoms, Causes, and How it Impacts Weight Loss

Some key takeaways from this episode include:

• Even if you’re a relatively healthy person, establishing a relationship with a primary care physician will help keep a pulse on your overall health, and they can refer you to specialists if needed.

• Your primary care doctor will offer special screenings and may do blood work annual if you have a family history of certain diseases or conditions. These might include a panel to check for pre-diabetes or high cholesterol, or screenings for different types of cancer. 

• If you’ve ever wondered what supplements you should take, your primary care physician is the best person to talk to about this. They are going to have the best information and overall view of your wellness to recommend the best supplements for you.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

My friend Vi Nguyen is back on the podcast to share her expertise as an orthopedic surgery physician’s assistant! In this episode, we’re talking about how your body weight and nutrition leading up to a surgery can affect your surgical outcomes. Even if you don’t have a surgery coming up, this might be helpful information for a family member or friend in the future! This episode is kind of a part two to episode 75, so check that out too!

Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!

Links mentioned:

• Listen to episode 75: How to Prevent and Manage Arthritis in Your 20s and 30s

• People: ‘My 600 lb. Life’ Star Rejects Doctor’s Advice to Get Surgery

• Listen to episode 71: Debunking Online Myths About Gut Health

Some key takeaways from this episode include:

• Studies show that having a high BMI, especially a BMI of 40 or above, can dramatically increase your risks during surgery. If it’s not time sensitive, some doctors may recommend losing weight before your surgery.

• If you carry a lot of body weight around your neck, it can affect your anesthesiologist’s ability to administer anesthesia and monitor your breathing during surgery. 

• Undereating can prevent your surgical wounds from healing properly. You need to make sure you're eating enough food, especially protein, to prevent any complications during the healing process.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 
• TikTok: https://www.tiktok.com/@millennialnutritionist 
• Website: https://themillennialnutritionist.com/

Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!

Links mentioned:

• Listen to episode 71: Debunking Online Myths About Gut Health

• The plunge into cold water comes with risks

• Healthline: What to know about cold water therapy

• PBS: How ice baths affect your body

Some key takeaways from this episode include:

• Health tech like the Oura ring or your apple watch can’t hurt you, but they’re not necessarily going to make a huge impact on your health unless you’re really motivated by seeing your data every day.

• Generally, you should be wary of any product or biohack that claims to help you “detox” your body. Our body’s organs are literally designed to detox our bodies, so if your organs are functioning normally and you’re eating well, no extra detoxing is needed!

• Supplements to help with cognitive function are okay, but wellness habits like spending time outside, exercising, and getting enough sleep will generally make a bigger difference in your mood and health than supplements!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Instagram

• TikTok

• Downtown Behavioral Wellness

Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!

Links mentioned:

• Mirror: Sam Smith’s journey to body confidence after liposuction at 12 and punishing weight loss

Some key takeaways from this episode include:

• One of the reasons behavior change is hard is because we give up on things too quickly. Building habits teaches us that we can tolerate change if we stick with it, and this builds confidence in all areas of our lives.

• Use your best judgment about which habits are “worth it” for you to implement in your life. As long as your habit isn’t hurting yourself or others, you can customize habits to fit your lifestyle.

• Be careful about who you get your information from on the internet. Trained professionals like therapists can only give information online, not treatment, so be wary of self-proclaimed coaches or influencers that are giving advice without proper licenses or training.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

• Instagram

• Email: revivalfitness.fit@gmail.com

Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your first purchase!

Links mentioned:

• The Everygirl: How Taylor Swift Stays Fit Enough to Perform for 3 Hours Straight

Some key takeaways from this episode include:

• You probably don’t need to train as if you’re going on tour, but think about the everyday activities in your life that require physical effort, like yard work or chasing your kids around. Find exercises you could do to improve your strength and endurance so those everyday activities are much easier!

• Having more muscle mass is so beneficial for our health both in the short term and the long term. Short term, it allows us to burn more calories at rest for weight loss, and long term it helps prevent serious injury from falls as we get older.

• There’s a big nutritional component when it comes to building so much muscle that you start to look bulky. You need to not only lift super heavy weights, you also need to eat a surplus of calories. If you’re in a calorie deficit and doing strength training with dumbbells, you’re just going to lean out (which is probably your goal!).

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/ 

Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your first purchase!

Links mentioned:

• Prevention: Oprah Winfrey Reveals She Underwent 2 Knee Surgeries

• Effect of Vitamin D Supplementation on Knee Osteoarthritis

• Effect of Fish Oil Supplementation on Knee Osteoarthritis

Just a few of the key takeaways from this episode include:

• Osteoarthritis is a problem in your cartilage, which is at the end of your joints to help with bone movement. When that cartilage degrades over time, that’s when we experience pain in our joints.

• If you don’t experience pain while you’re working out with high impact exercises, then you don’t necessarily need to change anything. If you do have joint pain, try a different exercise that doesn’t irritate your joints or try wearing a brace or sleeve over the joint.

• Weight has a really big impact on joint health. Every pound of body weight puts 3-7 pounds of pressure on your knees, so the more weight you put on, the more painful exercise can be, which creates a vicious cycle.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

Connect with us!:

• Instagram: https://www.instagram.com/the.millennial.nutritionist/ 

• TikTok: https://www.tiktok.com/@millennialnutritionist 

• Website: https://themillennialnutritionist.com/