44. Tracking Tip: How to Incorporate Energy-Dense Foods
That's Healthy?!
In today's episode, I'm sharing another tracking tip in my simplified macro tracking series — this time, it's all about how to incorporate energy-dense foods into your day without derailing your goals. I dive into why these foods (think cinnamon rolls, chips, queso, or a margarita) don't have to be labeled "treats" or "cheat meals" and how they can actually be a normal, satisfying part of a sustainable diet. I break down strategies for balancing indulgent foods with your macros, the importance of planning ahead, and how to focus on the overall picture instead of falling into an...
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43. Post-Workout Nutriton
That's Healthy?!
In today's episode, I'm building on concepts from the last episode on pre-workout nutrition. You can listen to that episode , where you'll hear the three fundamental factors for optimal workout results. But in this episode, I'm sharing the three R's of post-workout recovery: rehydrate (water and electrolytes), replenish (muscle glycogen), and rebuild (protein). I focus on protein synthesis and debunking previous myths about protein consumption and absorption. I also share post-workout nutrition strategies, including protein shakes and balanced meals, emphasizing that timing...
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42. Pre-Workout Nutrition
That's Healthy?!
In today's episode, we're talking all about pre-workout nutrition and the 3 essential fundamentals for maximizing workout effectiveness. I'm sharing why getting adequate sleep, consuming sufficient overall calories to support exercise and recovery, and maintaining adequate daily protein intake are crucial to seeing results from workouts. I'm also diving into the roles carbohydrates and protein play and pre-workout snack ideas (both with and without protein). Overall, you'll learn that the previous day's nutrition primarily determines how your workout will run. Connect with...
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41. Q&A: Food Noise, Counting Macros, Seed Oils, and More
That's Healthy?!
I'm so excited to share this Q&A episode with you today. I asked you on Instagram what questions you had for me, so tune in to this episode to hear answers to your questions about hormones and body composition, satiety, protein intake, and so much more. And don't forget to check out the links below for previous episodes that go more in-depth on these topics. In this episode, I cover: What food noise is and how to calm it How to simplify macro tracking Tips for staying consistent when progress is slow My take on seed oils Consuming a meal/snack/protein after workouts The difference...
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40. Tracking Tip: When and Why it's Okay to Estimate
That's Healthy?!
This episode is for those of you tracking macros or are on the fence about trying to see if it works for you. I'll make this a series as I think of more tracking tips to share! Today, I'm sharing the methodology behind tracking. My goal is to provide you with a way to track that is low-stress and sustainable. Our goals never have to be perfect; we're always aiming just to be within a certain range. There's no one-size-fits-all to tracking or creating a calorie deficit. This episode dives into when it is important to be accurate when tracking and when it's okay to estimate...
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39. Top 10 Nutrition Mistakes: Part 2
That's Healthy?!
Welcome back! I have been on a little bit of a hiatus during the first trimester of my pregnancy. Today's episode is the second part of a series on the Top 10 Nutrition Mistakes. So, if you haven't listened to part one, go check that out! I'm diving deep into the rest of the top 10 list and covering a variety of nutritional mistakes, from not eating enough protein to expecting food to fix something other than hunger. With each item on the list, I share examples and science of how to turn the mistake around. This episode will help guide you to stay on track of your...
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38. Top 10 Nutrition Mistakes: Part 1
That's Healthy?!
In today's episode, I'm kicking off a multi-part series on the top 10 nutrition mistakes I see when it comes to nutrition. These mistakes are the biggest reasons why people continue to struggle with creating a sustainable nutritional approach that yields positive outcomes. In part one of the series, I go through the first two mistakes. The first is emphasizing individual ingredients or nutrients instead of overall dietary patterns. I'll cover why concentrating on something like just protein isn't sustainable for an overall healthy lifestyle. I also share findings on what toxicity...
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37. Key Components of an Anti-Inflammatory Diet
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In today's episode, I talk about the key components of an anti-inflammatory diet and share tips on what to include and avoid in your diet to help combat inflammation. I cover the difference between acute and chronic inflammation and the causes of both. It's our body's job to identify and attack inflammatory agents, but our diets aren't always the cause of inflammation and cannot always be the cure for chronic inflammation. This episode will guide you in creating a dietary pattern that is going to be anti-inflammatory. I dive deep with examples of components to include in your diet, like...
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36. There Should be More to Your Nutrition Than Just "Listening to Your Body" and Here's Why
That's Healthy?!
In today’s episode, we’re talking about why there needs to be more to your nutritional approach than just “listening to your body.” What if your body is telling you something that isn’t accurate? What if your appetite cues are off? Does that mean you shouldn’t eat because you’re listening to your body? Being in tune with your body is important, but it can send you subjective signals influenced by several outside variables. So many things affect our hunger hormones, like sleep and stress. Building a foundation of a balanced, nourishing, satisfying diet will help you...
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35. Self-Care & Life Advice with Rancher & Entrepreneur Jessie Jarvis
That's Healthy?!
I’m excited to have Jessie Jarvis on today’s episode! Jessie and I met at an event in Denver recently, and we thought it would be so much fun to be guests on each other’s podcasts! Jessie is a third-generation rancher on her family’s ranch, she’s also the founder and CEO of Of The West, a job platform connecting job seekers and businesses in the agriculture and western industries. Her podcast, Leaders Of The West, has a mission to foster a community of pioneers, innovators, and leaders who want to be at the forefront of what’s next. Jessie is also a wife and mother of...
info_outlineIn today's episode, I'm sharing the three main components of successful body recomposition. I dive deeper into each one: being in a steady caloric deficit, eating 0.75 to 1 gram of protein per pound of body weight daily, and consistent resistance training. I'm reflecting on my own postpartum journey using these three components and what it can look like for you. You'll learn how and why body recomposition can be successful using the knowledge and experience I share in this episode.
Connect with Hope:
- Follow on Instagram
- Join my email list
- Check out my website
Resources & Links:
- 7 Days of Simple Meals eBook
- 30-Minute Nutrition Consultation
- The Hopewell Approach Course
- 1:1 Nutrition Coaching
- Hopewell Health recipes
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