The Between Meals Podcast

The Between Meals Podcast features Beth Manos Brickey, FNTP, RWS, RYT, of TastyYummies.com. Food and nutrition, while very important, this is JUST ONE piece of a much larger puzzle. Movement, stress, sleep, emotions, spirit, community, play – these are just as crucial to our wellness and vitality. And should too, be investigated as both potential causes and as cures. What happens between meals is equally as important to our health. We are complex machines. Our system is a delicate symphony of so many beautiful, moving parts. We owe it to ourselves to care for all of them, equally, so we are really excited with the Between Meals Podcast to have a space where we can get more in-depth, chat with guests and experts and dig deeper into all facets of wellness, the mindset work, the points where we get stuck, the wins and the losses.

No. 94 | Embracing Joy in Eating: Planning for Pleasure 11/20/2023

No. 93 | Mastering Blood Sugar Balance: The Ultimate Guide 09/20/2023

No. 92 | 5 Key Nutrition Tips for Thriving Beyond 40 09/13/2023

No. 91 | Understanding Body and Weight Changes Over 40. 09/06/2023

No. 90 | "Where Do I Start?" – From Overwhelm to Action: Empowering First Steps with Your Nutrition 08/30/2023

No. 89 | 7 Common Nutrition Mistakes You Need to Avoid 08/23/2023

No. 88 | Breaking Free from Chaotic Eating. Nourish Your Body with Consistency. 08/15/2023

No. 87 | When 'Just Listen to Your Body’ Doesn’t Work: Learning to Embrace Interoception 08/02/2023

No. 87 | When 'Just Listen to Your Body’ Doesn’t Work: Learning to Embrace Interoception Have you ever been told to "just listen to your body" when it comes to your nutrition and health? While this advice may sound simple, it can be frustratingly vague and unhelpful for many individuals leading to frustration and a lack of self-confidence. If you've ever struggled to understand what your body is trying to tell you or found yourself feeling unsatisfied despite following this advice, you're not alone. In this episode of "Between Meals," join us as we delve into the limitations of "just listen to your body" and explore the concept interoception. Interoception is the body's ability to recognize and interpret its own internal cues, such as hunger, fullness, pain, and emotions. Unlike the oversimplified soundbite of "just listen," interoception offers a nuanced and comprehensive approach to understanding your body's signals. In this episode you will: understand what is often intended with the advice of "just listen to your body" and how it falls short discover the challenges many people face with poor interoceptive awareness and some of the common reasons why many people struggle to tune-in to their body uncover the physiological and psychological factors that can hinder your ability to tune in and connect with your body's needs learn strategies to enhance your interoceptive awareness and to better connect with your body, including mindfulness practices, mindful tracking, and honing your hunger and fullness scale discover how offering yourself compassion and seeking support can be game-changers in improving your ability to connect with your body's signals. Whether you're struggling with excess hunger or low appetite or simply an inability to tune in and connect with your body's needs, this episode offers valuable insights to help you create a healthier relationship with your body and nourishment. If you're ready to move beyond the frustrating soundbite of "just listen to your body" and embrace the empowering journey of interoception, this episode is for you. Discover the key to unlocking a deeper understanding of your body's unique needs and achieving lasting well-being. Resources Mentioned in this Episode: Episode 74 Episode 75 Join us for Balanced Wellness Wednesdays with Beth on Youtube: live every week on Wednesday at 6pm PST / 9pm EST Follow Beth on Instagram More about Beth: Get Instant Access to Empowered Nourishment and Save $50 Now: Join the Trust + Thrive Academy waitlist next group starts in September: Apply to work with Beth 1:1: Sign up for the Just a Taste Email Newsletter: /episode/index/show/betweenmeals/id/27631593

No. 86 | 7 Must-Know Tips to Increase Your Protein Intake 07/25/2023

No. 86 | 7 Must-Know Tips to Increase Your Protein Intake Discover 7 practical tips to increase your protein intake and harness its benefits for optimal health. And no, it doesn't require you to stir protein powder into everything or make everything with cottage cheese. Learn how protein supports muscle building, repair, and satiety, aids in fat loss, and improves blood sugar control. Explore its role in immune function, hormone health, and mental well-being. Get insights on portion sizes, planning, and protein boosts. Find out about plant-based options and the value of protein supplements. Join us on this journey to fuel your body with the power of protein - stick around till the end for a Q+A! What You Will Learn in This Episode: How to be a savvy consumer when it comes to foods marketed as "high-protein" How to determine a product is high-protein or a good source of protein, at the least Why protein is so important and why you should focus on eating enough protein! 7 Tips For Increasing Your Protein Intake How to create Awareness on Serving Sizes When to lean on dairy for more protein Why planning and preparing is so helpful How to start the day strong and "Eat the frog" Tips for protein boosts How to fill in the gaps plus info on plant based proteins When to supplement Best protein powders Q+A Resources Mentioned in this Episode: Join us for Balanced Wellness Wednesdays with Beth on Youtube: live every week on Wednesday at 6pm PST / 9pm EST Follow Beth on Instagram More about Beth: Get Instant Access to Empowered Nourishment and Save $50 Now: Join the Trust + Thrive Academy waitlist: Apply to work with Beth 1:1: Sign up for the Just a Taste Email Newsletter: Protein Powders I Recommend: Legion makes high-quality grass-fed whey protein powders and plant-based protein powders. Visit their website using my affiliate link and use my referral code: BethMB and you save 20% on first order - and get double loyalty points for returning customers - Paleo Pro makes a grass-fed beef isolate and egg white protein that I like: https://paleopro.com/product/paleo-protein-powder-2/ I especially love that they have a "naked" version that contains no sweeteners at all, which is great so I can control sweetness with things like banana or other fruits that I want to include. Naked Nutrition also makes a good whey protein powder and an egg white protein powder: https://nakednutrition.com/products/grass-fed-whey-protein-powder If you know that you don't tolerate cow dairy but you do tolerate goat dairy, Mt. Capra makes various goat whey protein powders: https://mtcapra.com/product-category/protein/I do just fine with most dairy and with goat dairy and I did have a problem digesting this protein, personally, (lots of bloating) for what it's worth. But, I know many people who do great with it. Any grass-fed whey protein powder, without additives can be a great option, as tolerated. See above for my recommended brand and for a discount. Garden of Life also makes a decent plant based protein {None of these brand recommendations are sponsored. I have an affiliate link for Legion Athletics and the Garden of Life link is an Amazon Affiliate link} /episode/index/show/betweenmeals/id/27557112

No. 85 | How To Break Free From Food Morality 07/18/2023

No. 85 | How To Break Free From Food Morality In this episode, we dive deep into the concept of food morality and its impact on our health and nutrition journey. We explore how attaching morality to food can lead to restrictive eating patterns, disordered eating behaviors, and a negative relationship with food. But fear not! We also provide practical tips and strategies to help you shift your mindset away from food morality, embrace balance, and cultivate a healthier relationship with eating. Join us as we navigate the path towards liberation from the constraints of food morality, and discover the empowerment that comes with embracing a flexible and sustainable approach to nourishment. What You Will Learn in This Episode: Understand the concept of food morality and its impact on our health and nutrition journey Explore the negative effects of food morality, including restrictive eating patterns and disordered eating behaviors Gain insights from personal stories and anecdotes that highlight the transformations in breaking free from food morality Understand the physical and mental consequences of attaching morality to food Learn practical tips to shift your mindset away from food morality and cultivate a healthier relationship with food Discover the importance of self-compassion and mindfulness in making nourishing choices Reflect on the power of embracing flexibility and finding your own unique path in nutrition Understand what counter-regulatory actions are and the role they play in self-sabatoge Receive guidance and resources to support your journey towards a balanced and sustainable approach to nourishment Resources Mentioned in this Episode: Join us for Balanced Wellness Wednesdays with Beth on Youtube: live every week on Wednesday at 6pm PST / 9pm EST Follow Beth on Instagram More about Beth: Get Instant Access to Empowered Nourishment and Save $50 Now: Join the Trust + Thrive Academy waitlist: Apply to work with Beth 1:1: Sign up for the Just a Taste Email Newsletter: Ep. 59 - /episode/index/show/betweenmeals/id/27493926

No. 84 | The Key Nutrition Question You MUST Ask Yourself for More Effective Change 07/11/2023

No. 84 | The Key Nutrition Question You MUST Ask Yourself for More Effective Change Join us as we dive into the most important question you must ask yourself before making any nutrition (or fitness) changes. This is all about embracing radical and compassionate honesty and meeting yourself where you are on your journey. Beth will guide you through the process of embracing small, doable changes that you can actually be consistent with, breaking free from the all-or-nothing mindset. Learn how to celebrate the microsuccesses and build confidence before taking on more. I am sharing a powerful and effective tool we use with all our clients to connect with yourself and set up an achievable plan for long-term success. This strategies can help you finally improve your nutrition and make lasting changes that will transform your life, free from stupid rules and unreasonable, unsustainable habits! In this episode you will learn: How to create sustainable nutrition changes that align with your needs and goals What you can do it you usually just want someone to tell exactly what to do How a lack of information is often not the limiting factor, what is actually missing and the two BIG mistakes that are often made Tips for breaking through all-or-nothing thinking How to use this helpful tool to help you create your own fully customized and personalized nutrition action plan Am I R.A.W.? What does this mean and how can I score my answers? The cost of failing is less than the cost of never trying. Compassion and radical self-honesty, knowing it takes strength to use restraint How and why to celebrate the micro-successes Resources for additional support Be sure to stay until the end for a little bonus content at the end where we chat about another big trend in food right now and my thoughts on it! Join us for Balanced Wellness Wednesdays with Beth on Youtube: live every week on Wednesday at 6pm PST / 9pm EST or join on Instagram More about Beth: Get Instant Access to Empowered Nourishment and Save $50 Now: Join the Trust + Thrive Academy waitlist: Apply to work with Beth 1:1: /episode/index/show/betweenmeals/id/27424521

No. 83 | 7 Ways to Make Meaningful Nutrition Changes Without Tracking Macros or Calories 07/04/2023

No. 82 | The Paradox of Self-Compassion: Avoiding Self-Sabotage 06/27/2023

No. 81 | Reclaim Your Power: Why Avoidance Goals are a Dead End in Your Health 02/09/2023

No. 81 | Reclaim Your Power: Why Avoidance Goals are a Dead End in Your Health Are you ready to take control of your health and happiness without all the all-or-nothing, on-again / off-again and black-and-white thinking we often experience when setting new daily habit and behavior goals as we pursue our health and nutrition? Join us in this episode of the podcast as we explore the power of approach goals! Learn the difference between approach and avoid goals and discover 5 key tips to effectively implementing approach goals in your life no matter what your personal health goals. Learn how self-efficacy, or our belief in our ability to succeed, is crucial in achieving approach goals. People with high levels of self-efficacy are more likely to persist in their efforts to achieve their goals, even when faced with obstacles and setbacks. Understand the importance of flexibility when it comes to approach goals, as it allows us to be more adaptable and open to change, and helps us to keep moving forward towards our goal. You will learn how approach goals align perfectly with the principles of positive psychology, which focuses on what is right with people rather than what is wrong. By focusing on what we want to achieve, we can increase our well-being and happiness. Get a deeper understanding of how a growth mindset, which is the belief that we can grow and develop, is related to positive psychology and can lead to success and well-being. Plus importance of having positive and supportive people in our lives, as it can make it easier to build self-efficacy and achieve our approach goals. ENROLL IN THE TRUST + THRIVE ACADEMY: we start Wednesday February 15: If you are looking for more learning? Sign up for the Just a Taste email list where you will get FREE learning, education, and actionable tips to help you navigate your health and nutrition: Follow me on Instagram: We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a 5-star review on Apple and share with a friend!! If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: Ref: Deci, E. L., Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627-668. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American psychologist, 54(7), 493-503. Oettingen, G., & Gollwitzer, P. M. (2010). Strategy selection in self-regulation: Action versus state orientation. European Review of Social Psychology, 21(1), 1-26. Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster. /episode/index/show/betweenmeals/id/25831119

No. 80 | From Overwhelm to Balance: The Art of Prioritizing the Big Rocks in Your Health 02/02/2023

No. 79 | Uncovering the Root Causes: 5 Reasons Why You're Struggling with Making Positive Changes 01/19/2023

No. 78 | Real Talk: 10 Nutrition Reminders for the Start of the New Year. 01/11/2023

No. 77 | What Do You Want Most This Holiday Season? 12/08/2022

No. 76 | Are Your Goals at Odds with Each Other? 12/02/2022

No. 75 | The Psychological Side of Hunger - Emotional Eating + Cravings 11/18/2022

No. 75 | The Psychological Side of Hunger - Emotional Eating + Cravings Continuing from the last episode on Understanding Hunger, in this episode we dive into the other side of things, considering the psychological, emotional and mental aspects of hunger, appetite, and cravings. In this episode of the Between Meals Podcast you will learn: the differences between physical hunger and emotional hunger (appetite) the two different types of hunger that contribute to our appetite: homeostatic eating and hedonic eating the overlap between hedonic hunger and emotional eating the role of dopamine in pleasure and reward eating what is emotional eating strategies and considerations for navigating emotional eating so much more Resources Mentioned in this Episode: Questions to ask yourself when you are struggling with over-eating, chaotic eating or experiencing binge-eating type behaviors, especially in the evening: Did I nourish myself today, did I eat enough food? When was the last time I ate? Did I skip any meals? Were my meals adequately satisfying and substantial - did they include enough satisfying foods like protein and fiber-rich foods? Did I enjoy what I ate today - was there pleasure with my food? Am I adequately hydrated? Am I restricting any foods currently? Are there foods that feel off-limits to me? Is this emotional hunger and cravings or is it physical hunger? What am I noticing right now about my physical body and signs of hunger? What am I feeling right now? What emotions are either present or possibly lingering under the surface needing my attention? Am I just stressed, bored, sad, or upset and needing comfort? Will food offer me that comfort or is there something else that may help me to either self-soothe or safely investigate the root of the emotion I am feeling? What particular food sounds good? Would this food leave me feeling good? How do I want to feel after I eat this? - book Dr. Anna Lembke Do you want to learn more about intentional eating and the foundations of real, long-lasting sustainable health? Are you ready to build a better relationship with food while you optimize your health and nutrition through simple sustainable habit changes?? Enrollment for Trust + Thrive Academy opens again in January - grab a spot on the waitlist now: If you are interested in 1:1 coaching you can learn more and apply here: If you are looking for more learning? Sign up for the Just a Taste email list where you will get FREE learning, education, and actionable tips to help you navigate your health and nutrition: We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a 5-star review on Apple and share with a friend!! /episode/index/show/betweenmeals/id/25057698

No. 74 | Understanding Hunger - Part 1 Physical Hunger 11/10/2022

No. 74 | Understanding Hunger - Part 1 Physical Hunger Do you struggle with low appetite, poor hunger signaling, and an inability to recognize when you are truly hungry? Maybe you are on the other end of the spectrum with an insatiable hunger or appetite, you are always hungry and you feel like a bottomless pit. Many people have gotten so accustomed to ignoring their hunger cues (this is usually thanks to years of dieting and restriction), being undernourished being busy, working through meal time, snacking or grazing on the go, skipping meals, eating mindlessly or with many distractions, and without the space to be more mindful. Are you able to truly feel the physical signs of hunger and know when to eat in response? It's not uncommon for many individuals to be left feeling like “am I really hungry?” Part of being able to develop more awareness around eating, to be more intuitive with your eating, and to eat more mindfully is to recognize the physical signs of hunger. If you are struggling to recognize hunger learning what to learn for and why things may not be functioning optimally can be really helpful. In this episode you will learn: signs you are not eating enough and signs that you are the differences between hunger and appetite physical signs of hunger including the subtle signs that you might be missing the hormones of hunger common reasons for low hunger / appetite common reasons for insatiable appetite, high hunger what you can do - strategies to and more! Do you want to learn more about intentional eating and the foundations of real, long-lasting sustainable health? Are you ready to build a better relationship with food while you optimize your health and nutrition through simple sustainable habit changes?? Enrollment is now open for Trust + Thrive Academy opens again in January - grab a spot on the waitlist now: If you are looking for more learning? Sign up for the Just a Taste email list where you will get FREE learning, education, and actionable tips to help you navigate your health and nutrition: We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a 5-star review on Apple and share with a friend!! /episode/index/show/betweenmeals/id/24964134

No. 73 | When Intuitive Eating Isn’t a Good Fit - What is Intentional Eating? 09/21/2022

No. 72 | Are You Struggling with Consistency? 09/16/2022

No. 71 | How to Make Eating Easy When Life is Hard 09/06/2022

No. 70 | Are You Proactive or Reactive? 08/31/2022

No. 70 | Are You Proactive or Reactive? Your health habits and behaviors are actions you choose to engage in. They are decisions you make that align with your personal values, that help you to achieve your goals, and ultimately are the driving factors behind you living a life of joy and you feeling your best! In times of stress or when much of life feels chaotic, it is common for our health habits to slip away, especially if they are newly established behaviors. And suddenly recognize we are operating from a more reactive state. Not feeling our best, feeling the physical and emotional manifestations of the chaos and having to reactively work to manage the fall out. Imagine if you could work to prevent this and have plans in place to be able to operate more proactively? In this episode you will learn: how to stay curious about what your default is in times of stress why you can feel "off-track" when so much of life feels out of control the difference between being proactive and reactive tips for creating a contingency plan for the times when life feels busy and your health habits can fall away the benefit of clarifying your non-negotiables and more! Resources: Sign up for the FREE Road to Resilience nutritional therapy workshop here: - We start Sunday September 11, 2022 Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes? We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a review and share with a friend!! Sign up to join the waitlist for the Trust + Thrive Academy that is returning this Summer: If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: /episode/index/show/betweenmeals/id/24230745

No. 69 | Stress Part 03 - Stress Addiction and Your Stress Mindset 08/24/2022

No. 69 | Stress Part 03 - Stress Addiction and Your Stress Mindset In this episode, the final in this 3 part series on stress, we talk about stress addiction, we talk about our stress mindset and Beth shares her personal story and experiences with creating awareness, staying curious, and recognizing when it was time to change her nutrition habits. If you struggle to slow down, if you are too restless to enjoy stillness or you find that you absolutely thrive in the chaos and the stress - this episode is for you. In this episode you will learn: - are you addicted to stress? - how stress addiction happens - why do you feel worse before you feel better? - are you doing too much? - what can you do? - what is your stress mindset - how your automatic habits can help you or hurt you - and so much more! If you haven't yet listened to parts 1 and 2 of this series, you can listen here: For those habituated to high levels of internal stress since early childhood, it is the absence of stress that creates unease, evoking boredom and a sense of meaninglessness. People may become addicted to their own stress hormones, adrenaline and cortisol, Hans Selye observed. To such persons stress feels desirable, while the absence of it feels like something to be avoided. - Gabor Mate, M.D. References: Sign up for the FREE Road to Resilience workshop here: - We start Sunday September 11, 2022 Trust + Thrive Academy kicks off again in September and if you want to be the first to be notified, if you want early access and a special bonus, make sure you are on the waitlist. You can sign up here: Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes? If you enjoyed this episode, please take just 5 minutes to leave us a 5-star review and share with a friend!! If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: /episode/index/show/betweenmeals/id/24137022

No. 68 | Stress Part 02 - Completing the Stress Cycle and Avoiding Burnout 08/10/2022

No. 67 | Stress Part 01 - Is it really stress? 07/27/2022

No. 67 | Stress Part 01 - Is it really stress? In this episode you will learn all the ways that stress might be impacting your body, your health and healing and your inability to achieve your health goals. You will also understand and learn to investigate and identify various stressors you may not recognize are impacting your nervous system and many other systems of the body. If you struggle with unmanaged digestive and gut issues, hormone imbalances, thyroid dysfunction like hypothyroidism or Hashimoto's, blood sugar dysregulation or chronic disease or autoimmune - YOU NEED TO LISTEN TO THIS EPISODE. This is foundational 101 learning!! Rather than spending all of your energy and resources attempting to remove or stop ALL stress, I want you to feel empowered with the knowledge to support your body in being more resilient to life's inevitable stressors. In this episode you will learn: - the difference between stress and stressors - good stress vs. bad stress - the common categories of stressors including many you may not realize are causing your body stress - signs your body is under more stress than you realize - some of the many ways that chronic stress affects your body - how the body compensates to keep up with the demands - the big things you can do right now to support your body in being more resilient to stress - why I don't recommend cortisol and adrenal testing - and lots more! References: Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes? If you enjoyed this episode, please leave us a review and share with a friend!! Sign up to join the waitlist for the Trust + Thrive Academy that is returning this Summer: If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: /episode/index/show/betweenmeals/id/23858205

No. 66 | Self-Integrity. How to Do What You Say You Are Gonna Do. 07/13/2022

No. 65 | You Won't Achieve Your Goals Without This 06/29/2022

The Between Meals Podcast

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