Ep 2: Conscious Nutrition w/ Erika Hoffmaster RD, LDN

Show Notes: The Vitality Collective Podcast – Ep 2: w/ Erika Hoffmaster, RD, LDN

Episode Summary

In this episode, Dr. Jeremy Bettle sits down with Erika Hoffmaster, a registered dietitian specializing in women’s health and nutrition, to explore the concept of “conscious nutrition.” Erika shares insights on creating health-promoting body composition changes, the importance of protein and fiber in the diet, and how to navigate the psychology of food and societal pressures. Together, they address the science, strategies, and tactics for achieving long-term health, and touch on key considerations for women going through menopause.

About Erika Hoffmaster, RD, LDN

Erika Hoffmaster is a registered dietitian with a passion for helping individuals achieve personalized, sustainable health goals. She specializes in women’s health, including nutrition for menopause and perimenopause, and supports clients in optimizing metabolic health, body composition, and long-term vitality. Erika’s holistic and practical approach empowers clients to build healthier relationships with food and their bodies.

Find Erika Online:

• Instagram: @erikahoffmaster

• Website: erikahoffmaster.com

Top 10 Takeaways

1. Conscious Nutrition: Nutrition is more than fuel—it’s emotional, social, and deeply personal. Individualized approaches are key to long-term success. 

2. Strategy Over Tactics: Define your “why” and long-term goals to select the right strategies for nutrition. Tactics (like keto or intermittent fasting) are tools, not one-size-fits-all solutions.

3. Body Composition vs. Weight Loss: Health-promoting body composition changes prioritize fat loss while preserving or building muscle, rather than focusing solely on scale weight.

4. The Role of Protein: Aim for at least 30g of protein per meal. Protein supports muscle maintenance, metabolic health, and satiety, particularly during calorie deficits.

5. Importance of Fiber: Incorporating fiber-rich foods (like vegetables, beans, nuts, and whole grains) improves gut health, supports digestion, and enhances satiety.

6. Carbs Aren’t the Enemy: Carbohydrates don’t inherently cause weight gain—overconsumption of calories does. Balance and moderation are key.

7. Psychology of Food: Emotional eating and societal pressures around food and body image often drive unhealthy habits. Identifying and addressing these factors is essential.

8. Metabolic Health During Menopause: The menopausal transition increases risks for chronic diseases. Focus on nutrition and lifestyle strategies to support hormonal and metabolic health.

9. Early Prevention Matters: Building strength, muscle mass, and bone density earlier in life prevents future health issues, including osteoporosis and fractures.

10. Skepticism Online: Be cautious of oversimplified or dogmatic nutritional advice on social media. Look for evidence-based, balanced perspectives from qualified professionals.

Actionable Items

Build Balanced Meals: Include a source of protein (30g), fiber, and healthy fats at each meal. Start small by adding one vegetable to your dinner every day for a month.

2. Focus on Your “Why”: Define a clear, personal goal for your health. Use it to guide your nutrition choices and avoid getting lost in conflicting diet trends.

3. Experiment Gradually: Test new habits, like incorporating legumes or fiber-rich foods, in small amounts to find what works best for your body without overwhelming your system.

Breakfast Idea from Erika!

Homemade Chicken Sausage Patties with Veggie Hash A meal-prep friendly recipe to make your own chicken sausage patties.

Ingredients for Chicken Sausage Patties (Makes 4 Patties, 2 Patties per Serving):

● 1 pound (454 grams) 98-99% lean ground chicken breast

● 2 cloves garlic, minced

● 1 teaspoon dried sage (adjust to taste)

● 1⁄2 teaspoon dried thyme

● 1⁄2 teaspoon onion powder

● 1⁄2 teaspoon salt

● 1⁄4 teaspoon black pepper

● Pinch of red pepper flakes (optional)

● 1 tablespoon (15 ml) olive oil (for cooking the patties)

Instructions: Make and Cook the Chicken Patties: 

1. In a medium bowl, combine ground chicken, garlic, sage, thyme, salt, black pepper, and (optional) red pepper flakes. Mix well. 

2. Divide the mixture into 6 equal portions. Form each portion into a patty.

3. Heat 1 tablespoon of olive oil in a large skillet over medium heat.

4. Cook the patties for about 5-6 minutes per side, or until the internal temperature reaches 165°F or 74°C and fully cooked.

5. Transfer patties to a plate. If making them for meal prep, let them cool and store in the fridge or freezer.