Drama-Free Healthy Living With Jess Cording
Welcome to Drama Free Healthy Living with Jess Cording, a registered dietitian, health coach, and author. We'll talk about easy ways to upgrade your life, streamline your wellness routine, and explore health and diet trends.
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Episode 236: Mindset Shifts For When You Feel Stuck
04/29/2025
Episode 236: Mindset Shifts For When You Feel Stuck
In this solo episode, I’m opening up about something we all bump into from time to time: that frustrating, foggy, can’t-quite-move-forward feeling. Yep—feeling stuck. Whether it's your wellness routine, career path, or life in general, I’m sharing some powerful mindset shifts that can help you get back into motion—without overhauling your entire life. We’ll explore why small actions matter, how shifting your physical space can refresh your mental space, and why embracing discomfort might be the key to growth. I’m also talking about how tools like gratitude, visualization, and yes—even rest—can help clear the mental clutter. (Plus, a little story about my cat Beef’s unexpected role in my morning routine.) Here are some key takeaways to listen for: Feeling stuck is a sign—not a failure. It’s often the nudge for change. Small steps create momentum, especially when motivation is low. Your inner critic doesn’t get the final say—you do. Changing your surroundings can help shift your mindset. Discomfort isn’t a red flag—it’s a growth cue. Gratitude and visualization can help rewire your brain for possibility. Rest is a strategy, not a weakness. Prioritizing yourself is how you build long-term progress—not burnout. And here’s the thing: sometimes the most powerful shift is simply giving yourself permission to pause, pivot, and show up in a way that feels doable—even on the hard days. Listen in when you need a mindset reset, a little encouragement, or just someone to remind you that you’re doing better than you think. If you want more of this kind of content, I invite you to sign up for my newsletter at jessicacording.substack.com. Every week, I share fresh content—simple tips, tools, and ideas for what to eat, how to take care of your body, and how to stay grounded, even when life gets busy. If you like what you hear, leave a 5-star review on apple podcasts Connect with me on IG @jesscording and sign up for my substack at for nutrition and wellness tips delivered right to your inbox every week. Disclaimer: This podcast is intended for educational and entertainment purposes only. Yes, I’m a registered dietitian and health coach—but I’m not your individual provider. So please remember: this podcast isn’t a replacement for personalized care. But I do hope these tips resonate with you and support your journey in the ways you need most.
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Episode 235: Beyond Misinformation: Science-Based Nutrition with Dr. Joan Salge Blake
04/15/2025
Episode 235: Beyond Misinformation: Science-Based Nutrition with Dr. Joan Salge Blake
📌Check out Dr. Joan’s web page here 👉In this episode of 'Drama Free Healthy Living with Jess Cording,' Jess interviews Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University, award-winning podcast host, and prolific author. Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, is a nutrition professor at Boston University (BU), sought after speaker and journalist, and the host of Spot On!, the award-winning, nutrition, health, and wellness podcast. She has received the Media Excellence Award from the Academy of Nutrition and Dietetics. She has also been awarded the prestigious Whitney Powers Excellence in Teaching Award from the University twice. She has provided over 135 presentations on the topic of nutrition and health to the public and her colleagues. Dr. Joan is the author of Nutrition & You, Pearson Education (2023). She is seen regularly on Boston 25TV and writes for U.S. News & World Report She has conducted over 3,000 interviews on numerous nutrition topics in media outlets such as: New York Times, Food Network, Newsweek, CNN, Boston Globe, Washington Post, CBS TV. They discuss Dr. Blake's journey into dietetics, driven by personal experience with unhealthy dieting. The conversation covers navigating media misinformation and disinformation, building public trust as a healthcare professional, and the challenges of creating a successful podcast. Dr. Blake shares insights on the evolving field of nutrition and emphasizes the importance of translating science into accessible, actionable advice. 🖋️ Some key points (00:00) Introduction to Today's Guest (01:00) Career Path and Inspirations (01:09) Navigating Media and Misinformation (01:19) Starting and Running a Podcast (02:18) Joan’s Personal Journey in Nutrition (04:21) Challenges and Success in Weight Management (05:15) Communicating Science to the Public (05:37) Entering the Media Space (10:46) The Role of Media Dietitians (13:49) Misinformation vs. Disinformation (14:53) Public Distrust and Social Media Challenges (21:33) Maintaining Professionalism and Empathy (23:44) Reflecting on Childhood and Parenting Styles (24:24) The Influence of a Psychotherapist Mother (26:31) Introduction to the Podcast 'Spot On' (26:59) Debunking Nutrition Myths (31:04) The Evolution of Nutrition Science (34:28) Advice for Aspiring Podcasters (37:22) The Importance of Expertise (39:13) Concluding Thoughts on Healthy Living 🌎 Connect with Dr. Joan Salge Blake Website Instagram LinkedIN 🎤 Podcast post-production by YouTube 👉
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Episode 234: 7 Easy Ways To Add Protein
03/20/2025
Episode 234: 7 Easy Ways To Add Protein
Episode Description: Protein isn’t just about building muscle—it’s essential for stabilizing blood sugar, keeping you full longer, and supporting the building and retention of lean muscle mass, which plays a huge role in metabolism. It also helps maintain cell structure and is involved in countless processes that keep your body functioning at its best. But knowing why protein matters is one thing—figuring out how to eat enough without overcomplicating your meals is another. In this solo episode, I’m sharing 7 easy, practical ways to add more protein to your meals and snacks—without extra prep, bland food, or feeling like you have to eat a certain way. Whether you’re short on time, don’t love traditional high-protein foods, or just want simple tweaks that make a real difference, these strategies will help you hit your protein goals in a way that actually works for you. Key Takeaways: Why protein is key for metabolism, energy, and appetite regulation. Small, sustainable ways to increase protein without a complete diet overhaul. Simple swaps and additions to make meals more satisfying. If you’ve been struggling to get enough protein in a way that fits your lifestyle, this episode has you covered. YouTube link 👉 Ready to fuel your body and mind with more expert tips? Sign up for my newsletter to get weekly ideas for optimizing your health and fitness. 👉 jessicacording.substack.com Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making significant changes to your diet. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 233: Why Muscle Mass Matters for Women
03/18/2025
Episode 233: Why Muscle Mass Matters for Women
Episode Description: Grab your weights and your whey protein, because in this solo episode, we’re diving into a topic that resonates deeply with many of us—why muscle mass is a necessity, particularly for women over 35. Together, we'll unpack the critical role of muscle in maintaining our metabolic health and how the inevitable hormonal shifts during perimenopause and menopause don't have to be a barrier to our strength and vitality. Key Takeaways: ✅Discover how muscle mass directly influences your metabolic rate and plays a pivotal role in weight management as we age. ✅Learn why hormonal changes make strength training and protein intake crucial and how to adapt to these changes gracefully. ✅Explore the mental health benefits linked to muscle strength, including enhanced mood and extended life expectancy, with practical tips to integrate strength training into your life seamlessly. ✅Gain insights on how to optimize your protein intake and the significant impact of diversifying your protein sources for both muscle health and overall vitality. ✅Explore strategies to harmonize nutrition, exercise, stress management, and sleep to fortify muscle health and enrich your life holistically. Embrace the strength within you. Integrating muscle health into your daily routine isn’t just about lifting weights—it's about lifting your spirits and enhancing your life at every level. Join me as we explore how simple changes can lead to significant gains in health, happiness, and longevity Tune in on Youtube or your favorite podcast platform. YouTube Link 👉 https://youtu.be/L-ULMbQv_wk If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 232: Creating a Health-Conscious Non-Alcoholic Beverage with George Youmans of HiYo
03/05/2025
Episode 232: Creating a Health-Conscious Non-Alcoholic Beverage with George Youmans of HiYo
📌Make sure to check out HiYo Hiyo's mindful social tonics are mindfully crafted with organic adaptogens, natural nootropics, and functional botanicals to be the better-than-alcohol alternative 👉In this episode of Drama Free Healthy Living, host Jess Cording speaks with George Youmans, co-founder of HiYo, a non-alcoholic beverage company. George shares the origin story of HiYo, which was inspired by personal family struggles with alcohol-related issues and the lack of satisfying non-alcoholic alternatives. They delve into the journey from concept to market, discussing the challenges of creating a delicious, functional drink packed with adaptogens, seeking funding, and overcoming production hurdles. George also sheds light on the societal shift towards reduced alcohol consumption, the financial complexities of producing non-alcoholic beverages, and the importance of a supportive community in entrepreneurship. With insights on maintaining balance and healthy living, this episode offers an inspiring look at innovation in the wellness industry. 🖋️ Some key points (00:00) Introduction to the Podcast (00:38) Meet George Yeomans: Co-Founder of Hyo (03:23) The Origin Story of Hyo (07:40) Challenges and Triumphs in Product Development (13:15) Raising Funds and Market Reception (22:31) Personal Reflections on Drinking Less (28:07) Exploring Hyo's Product Line (36:41) Industry Trends and Future Plans (40:33) Final Thoughts and Farewell 🌎 Connect with George Youmans LinkedIN 🎤 Podcast post-production by YouTube Link: If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 231: High-Protein Lunch Ideas
02/19/2025
Episode 231: High-Protein Lunch Ideas
Ever realize it’s 3 PM and all you’ve had is coffee and maybe a handful of something from the pantry? It happens. Lunch tends to be the meal that gets skipped, rushed, or thrown together last minute. But if you’ve been feeling drained, distracted, or dealing with mid-afternoon cravings, what you eat midday could be making a bigger impact than you think. In this solo episode, we’re talking about why lunch matters (especially for women over 35) and how to make it work when life is busy. I’ll share simple, high-protein meal ideas that don’t take forever to prep, tips for meal prep that actually fit into a packed schedule, and on-the-go options for those days when sitting down for lunch just isn’t happening. Key Points: ✅ How a solid lunch can keep your energy steady and cravings in check. ✅ The easiest ways to get enough protein without overcomplicating it. ✅ Quick, realistic meal ideas for busy days—whether you prefer to meal prep or need something fast. ✅ Easy grab-and-go options for when you don’t have time to cook. ✅ Small shifts that make a big difference in how you feel by the end of the day. ✅ And so much more… If lunch hasn’t been a priority, maybe it’s time to change that. It doesn’t have to be perfect—just something that works for you. A little planning goes a long way in keeping you fueled, focused, and feeling good. Want to stress less and feel better? Grab my free guide on What To Eat to Manage Stress when you sign up for my Substack: jessicacording.substack.com Tune in on Youtube or your favorite podcast platform. YouTube Link 👉 https://youtu.be/IKXLPSq6mSk If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 230: Healing Trauma & Living Well Against All Odds w/ Dr. Edith Eger & Jordan Eger
02/04/2025
Episode 230: Healing Trauma & Living Well Against All Odds w/ Dr. Edith Eger & Jordan Eger
📌Make sure to check out the book In this special episode of the Drama-Free Healthy Living podcast, host Jess Cording talks with Dr. Edith Eger, a renowned psychologist, Holocaust survivor, and author of bestselling books 'The Choice' and 'The Gift', as well as Joined by her grandson, Jordan Eager, Dr. Eger delves into her experiences, discussing how understanding and overcoming trauma can lead to inner strength and a positive mindset. They touch on the importance of resilience, self-love, and the role young people play as future ambassadors for peace. The episode also emphasizes the significance of compassion, forgiveness, and the power of dreams even in the direst of circumstances. 👉 Dr. Edith Eger BIO Dr. Edith Eger is an eminent psychologist and one of the few remaining Holocaust survivors old enough to remember life in the camps. A colleague of Viktor Frankl, Dr. Edith Eger has worked with veterans, military personnel, and victims of physical and mental trauma. She lives in La Jolla, California, and is the author of the bestselling and award-winning books The Choice and The Gift. 👉Jordan Eger Jordan Eger is her grandson and collaborator and co-founder of Soul Search, which is the home of Dr. Eger’s online courses. He was the editor of the book. 🖋️ Some key points (00:00) Introduction and Special Guest Announcement (02:19) Meet Dr. Edith Eger and Her Grandson Jordan (02:37) The Journey of Writing 'The Choice' and 'The Ballerina of Auschwitz' (04:51) Lessons for Young Adults and Future Ambassadors of Peace (08:19) Understanding and Overcoming Trauma (10:26) Maintaining a Positive Mindset Post-Trauma (17:28) Reflections on Compassion and Forgiveness (20:12) Final Thoughts and Living Well (22:33) Closing Remarks and Podcast Disclaimer 🌎 Connect with Dr. Edith Eger Website IG Facebook 🎤 Podcast post-production by YouTube Link: If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 229: How Alcohol Impacts Sleep
01/21/2025
Episode 229: How Alcohol Impacts Sleep
Episode Description Did you know that your evening drink might be sabotaging your sleep more than helping it? In this solo episode, we’re diving into the science of how alcohol impacts your ability to get the restorative rest your body craves. Whether it’s that post-dinner glass of wine or a nightcap before bed, alcohol’s effects on your sleep go deeper than you might think. We’ll explore why alcohol makes you feel drowsy but leaves you waking up at odd hours, groggy, and far from refreshed. From the hidden ways it interferes with sleep cycles to its surprising link to snoring and even sleep apnea, this episode will shed light on the habits that may be holding you back from the quality sleep you deserve. Key Takeaways Why alcohol might help you fall asleep faster—but interrupts deeper, restorative sleep stages like REM. How even small amounts of alcohol can disrupt sleep patterns, trigger snoring, or worsen sleep apnea symptoms. The connection between alcohol, poor-quality rest, and its impact on mental, emotional, and physical health. Simple strategies to improve sleep without relying on alcohol, including tips for creating a calm, consistent bedtime routine. Creative and non-alcoholic alternatives for unwinding and enjoying social moments. When and how to seek help for persistent sleep issues or concerns about alcohol Think about your relationship with sleep and the habits you’ve built around it. Are those habits serving you, or is there room for change? Sleep is one of the most powerful tools for improving your health, mood, and energy. This episode will empower you with insights and practical steps to transform your sleep habits for the better. Press play to start your journey to better rest and better days ahead! YouTube Link 👉 https://youtu.be/K6skpMNPy9o If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 228: The Connection Between Sleep and Weight Management
01/14/2025
Episode 228: The Connection Between Sleep and Weight Management
Episode Description: In this solo episode, I shed light on the critical yet often overlooked connection between sleep and weight management. Sleep is more than just downtime; it's a fundamental part of maintaining health, affecting everything from metabolism to mood. Tailored for women over 35, this episode unpacks how proper sleep can revolutionize your approach to maintaining a healthy weight and offers practical tips for improving your sleep quality. Key Points: Discover why sufficient sleep is crucial for maintaining an efficient metabolism and should be a priority in your wellness routine. Let's bust some myths about weight loss, especially the "eat less, move more" mantra, and find out why sleep is a critical piece of the puzzle. Learn about leptin and ghrelin—your hunger hormones—how they're affected by your sleep patterns, and what that means for your appetite. Discuss how lack of sleep can lead to unhealthy food cravings and decreased motivation to exercise, complicating weight management efforts. Gain actionable advice on improving sleep quality through better sleep hygiene and creating an ideal sleep environment. Dive into specific advice for women over 35, addressing their unique challenges and offering tailored solutions to improve sleep. Consider joining my revamped "6 Weeks to Better Sleep" Course to implement what you learn and see real changes. Reflect on how enhancing your sleep might transform not just your health but every aspect of your life, from energy levels to weight management. Are you ready to take control of your sleep and, by extension, your health? Tune in to this insightful episode to learn how you can start making changes tonight. Begin your journey to better health by understanding the vital link between sleep and weight management. YouTube Link 👉 If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 227: Hormonal Health for Sustainable Weight Loss w/ Ashley Fillmore
01/07/2025
Episode 227: Hormonal Health for Sustainable Weight Loss w/ Ashley Fillmore
📌Metabolic Fix provides the programs and support systems you need to lose weight sustainably, heal your hormones, repair your relationship with nutrition and exercise, and take back control over your life. 📌Also check out the Hormone Assessment In this episode of the Drama Free Healthy Living podcast, host Jess Cording interviews Ashley Fillmore, a leading expert in sustainable weight loss. We discuss Ashley's comprehensive approach to helping women heal their metabolism, balance hormones, and achieve lasting body composition changes. With nearly 20 years of experience, Ashley shares her insights on the importance of personalized plans, the impact of nutrition on hormonal health, and debunking diet myths. They also cover various phases of transformation and the significance of hormone testing and advocacy for one's health. Packed with actionable advice, this episode is vital for anyone looking to improve their overall well-being and achieve sustainable health results. 🖋️ Some key points (00:00) Introduction and Host's Excitement (00:24) Guest Introduction: Ashley Fillmore (01:32) Personal Anecdote: Signs from Dad (03:27) Podcast Overview and Topics (04:37) Ashley's Journey and Expertise (10:54) Challenges in Women's Health (21:20) Phases of Transformation (24:36) Eating for Hormonal Health (24:59) Breaking the All-or-Nothing Mindset (25:33) The Results Phase: Sustainable Fat Loss (26:27) Game Changers for Clients (29:07) The Importance of Hormone Health (32:09) Recommended Hormone Tests and Assessments (34:53) Advocating for Your Hormone Health (38:14) Lifestyle Changes for Hormonal Balance (40:45) Empowering Women with Hormonal Health Knowledge (43:32) Final Thoughts and Resources 🌎 Connect with Ashley Fillmore Website Instagram Twitter Podcast Hormone Assessment 👉 Ashley Fillmore BIO Ashley is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve. 🎤 Podcast post-production by To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues. YouTube Link 👉 If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 226: 7 Tips for Getting Back into a Healthy Routine
12/23/2024
Episode 226: 7 Tips for Getting Back into a Healthy Routine
Episode Description: In this solo episode, explore ways to rediscover and refresh your health routines. Through a blend of personal insights and practical tips, this episode offers a roadmap to gently guide you back to a life of wellness after periods of disruption. Whether you're recalibrating after a vacation, busy work schedules, or personal stress, here are tailored strategies for slowly but surely re-establishing habits that nurture both body and mind. Key Points: - Accept Where You Are and Release Guilt: Learn how to accept your situation and let go of guilt, setting the stage for genuine progress. - Start Small with Nutrition: Discover the impact of starting your day with hydration and simple, balanced meals to rejuvenate your body. - Ease Back into Movement: Ease back into fitness with approachable exercises that fit into any schedule and boost your well-being. - Re-establish a Sleep Routine: Get tips on creating a consistent sleep schedule that nurtures recovery and enhances daily energy. - Plan for Simple Wins: Find out how focusing on small, attainable goals can lead to significant lifestyle changes. - Mindset: Embrace the Process, Not Perfection: Shift your mindset to appreciate gradual improvements and adapt routines that fit your evolving life. - Consistency Over Intensity: Highlight the value of regular, moderate efforts over sporadic, intense activities to prevent burnout and promote long-term wellness. Tune in to rediscover your path to health with empathy and practicality, and let me help you tailor your approach to fit your life's current demands. This episode is not just about getting back into a routine, but it's about crafting a lifestyle that’s forgiving and adaptable, ensuring you feel supported throughout your health journey. YouTube Link 👉 If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG
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Episode 225: The Power of Saying 'No': Redefining Defiance w/ Dr. Sunita Sah
12/10/2024
Episode 225: The Power of Saying 'No': Redefining Defiance w/ Dr. Sunita Sah
📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’ How often have you wanted to say no, but complied to keep the peace, avoid conflict, or make others happy? Cornell psychologist and trained doctor explores the factors that keep us acquiescent and how they impact our health. As a first-generation Indian immigrant, Dr. Sah understands the burden and responsibility to remain obedient. From her personal experience and extensive research, she reveals why so many of us are hardwired for compliance and teaches us how to reclaim our agency. In her book, (One World; on sale: January 14, 2025), Dr. Sah deconstructs the myth that defiance is a negative trait. Instead, defying enables us to live in accordance with our values. With full mind and body alignment, we grant ourselves emotional and physical freedom. 🖋️ Some key points (00:00) Introduction to the Podcast (02:42) Exploring Compliance and Defiance (04:50) The Impact of Compliance on Health and Society (06:03) Redefining Defiance (09:17) Practical Steps to Embrace Defiance (15:10) The Benefits of Defiance (23:42) Final Thoughts and Farewell 🌎 Connect with Dr. Sunita Sah Website Instagram Twitter LinkedIN 👉 Dr. Sunita Sah BIO Author Bio: Sunita Sah, MD, MBA, PhD, is an award-winning professor at Cornell University and an expert in organizational psychology. She leads groundbreaking research on influence, authority, compliance, and defiance. A trained physician, she practiced medicine in the United Kingdom and worked as a management consultant for the pharmaceutical industry. She currently teaches executives, leaders, and students in healthcare and business. Dr. Sah is a sought-after international speaker and consultant, advisor to government agencies, and former Commissioner of the National Commission on Forensic Science. Her multidisciplinary research and analyses have been widely published in leading academic journals and media entities including The New York Times, Los Angeles Times, Harvard Business Review, and Scientific American. 🎤 Podcast post-production by 📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’
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Episode 224: 12 Lessons from the Past 12 Months
11/26/2024
Episode 224: 12 Lessons from the Past 12 Months
Join me in this solo episode as I reflect on the past year and share some of the personal insights and growth I've experienced. This episode is inspired by the concept of taking stock of what life throws at us—good, bad, and everything in between. I'll talk about how changes, big and small, have shaped me, why cutting back on clutter (both mental and physical) can be so freeing, and the complex dance of our emotions. Key Points: Embracing Change: I'll share why changes, even the unexpected ones have brought some surprisingly good turns in my life. Simplifying Life: Hear how stripping things back to the basics has helped clear my headspace and made my daily routines more joyful. Balancing Emotions: I'll discuss the intriguing dynamic of experiencing conflicting emotions simultaneously and the growth that comes from it. And more: Each lesson is a peek into the various realizations and breakthroughs of my year. These reflections are lightly touched upon in this podcast, aiming to resonate with anyone seeking empowerment and encouragement in their personal journey. As I look back on these lessons, I am reminded of the continuous nature of learning and self-discovery. Each year offers its own set of challenges and triumphs, and by sharing these moments, I hope to connect with you on a deeper level, encouraging a space where we can all reflect, grow, and find joy in the journey together. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG Watch this episode on YouTube 👉 https://youtu.be/eG7nxd8R7F4
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Episode 223: Achieving More by Doing Less: Overcoming Toxic Productivity w/ Israa Nasir
11/12/2024
Episode 223: Achieving More by Doing Less: Overcoming Toxic Productivity w/ Israa Nasir
📌Make sure to check out the book 👉In this episode of 'Drama Free Healthy Living with Jess Cording,' psychotherapist and author Israa Nasir discusses the widespread issue of toxic productivity. Highlighting concepts from her book, Israa explains how excessive productivity can harm our well-being and self-worth. The conversation covers the societal pressures and emotional challenges that drive constant productivity and its connections to early life experiences. Practical strategies are shared for managing negative emotions, conducting time and energy audits, and developing a healthier relationship with productivity. The episode emphasizes emotional regulation, resilience, and the importance of mindfulness and therapy. Listeners are invited to connect on social media and leave reviews, fostering a community of balanced, intentional living. 🖋️ Some key points (01:55) Understanding Toxic Productivity (02:37) Personal Experiences and Insights (04:18) Defining Toxic Productivity (05:49) Toxic Productivity in Daily Life (09:16) The Impact of Constant Busyness (13:06) Self-Worth and Productivity (16:59) Steps to Break the Cycle (18:11) Track Your Mood and Energy Levels (18:47) Identifying Patterns and Overcommitment (19:19) The Power of a Time Energy Audit (21:56) Emotional Triggers and Productivity (24:21) Building Emotional Awareness (26:32) Focusing on Being Instead of Doing (29:04) Developing a Healthy Relationship with Productivity (30:29) Connecting and Final Thoughts 👉 Israa Nasir BIO Israa Nasir, MHC-LP, is a New York City-based psychotherapist, writer, and the founder of WellGuide—a digital community for mental health awareness. A Pakistani-Canadian child of immigrants, she has a specific focus on mental health, identity formation and healing for the AAPI first- and second-generation immigrant community. Israa has been featured in NBC, Vox, Huffpost, Teen Vogue and other major publications and has been invited to speak at corporations such as Google, Meta, and Yale University. Israa sits on the Mental Health Advisory Board for both PopSugar (Vox Media) and the menstrual health product and advocacy brand, August. Instagram: 257k Tiktok: 44.6k LinkedIn: 500+ 🌎 Connect with Israa Nasir Website: Instagram Twitter LinkedIN TikTok 🎤 Podcast post-production by
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Episode 222: Staying Active on the Go: Travel-Friendly Workouts & Tips
10/29/2024
Episode 222: Staying Active on the Go: Travel-Friendly Workouts & Tips
In this solo episode, I dive into how to stay active while traveling, inspired by my recent trip to FNCE where I presented on nutrition for restful sleep. Whether you're on the road for work or pleasure, maintaining a fitness routine can be a challenge, but it’s totally doable with the right mindset and tools. I’m sharing my favorite bodyweight exercises, travel-friendly equipment, and practical tips to keep you moving no matter where you are. From quick Pilates sessions to stretching after long flights, this episode is packed with simple ways to stay fit and energized while traveling. Key Points: Mindset Shift: Focus on movement, not perfection. Bodyweight Workouts: No equipment needed. Pilates on the Go: Ideal for small spaces. Minimal Equipment: Resistance bands and gliding discs are a game changer. Active Sightseeing: Turn your travels into workouts. Stretching & Mobility: A must after long flights. Travel Routine Adjustments: Short workouts for flexibility. Airport Activity: Walk, stretch, and stay mobile during layovers. Hydration & Nutrition: How I fuel up on the go. Sleep & Recovery: Tips for better rest while traveling. I just got back from FNCE, where I was presenting on nutrition for restful sleep and as I was packing my gliding discs and resistance bands, I got the idea for this episode. At the time of the recording of this episode, I’ve been in the wellness field for almost 15 years and been licensed to teach Pilates for almost 5, and yet I don’t do a lot of content related to fitness even though it’s a huge part of what I talk about with my clients. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG at JessicaCording.substack.com for more health and wellness content, special deals, and more. Enjoy a free guide to nutrition and better sleep when you do.
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Episode 221: Why Canned Fish SHOULD BE A STAPLE IN YOUR DIET w/ Sara Kelly
10/15/2024
Episode 221: Why Canned Fish SHOULD BE A STAPLE IN YOUR DIET w/ Sara Kelly
📌Make sure to check out SEASON, the #1 Sardine SKU in the U.S. 👉In this episode of the Drama Free Healthy Living podcast, host Jess Cording sits down with Sara Kelly, Marketing Manager at Season Brand, to discuss the nutritional benefits of tinned fish. They delve into topics such as the cognitive and mood-boosting properties of tinned fish, the production process, and the company's legacy. Sarah provides insights into various products offered by Season Brand, including their most popular items and new innovations. They also address common concerns about safety, mercury levels, and the environmental impact of tinned fish. The episode concludes with practical tips on incorporating tinned fish into your diet, creating a 'Fish-cuterie' board, and what healthy living means to Sarah. 🖋️ Some key points (00:00) Introduction to the Podcast (00:22) Guest Introduction: Sarah Kelly from Season Brand (02:43) Sarah Kelly's Journey into the Food Industry (04:31) Benefits and Versatility of Tinned Fish (11:46) Production Process of Tinned Fish (12:54) Environmental and Health Concerns (15:21) Tinned Fish in Pregnancy and Shelf Life (17:45) Creative Ways to Enjoy Tinned Fish (20:27) Conclusion and Final Thoughts 👉 Sara Kelly BIO Sara Kelly is a seasoned marketing professional with over 10 years of experience, currently serving as the Marketing Manager at Season Brand. A graduate of Seton Hall University with a bachelor’s degree in marketing, Sara began her career in the food and beverage sector, working with renowned hospitality and CPG brands. Her journey included key roles at Party City Corporation and a luxury real estate developer before she returned to her passion for the food industry, taking on a leadership role in marketing at Season Brand. In her current position, Sara oversees all advertising, promotional, and public relations initiatives, while also spearheading product innovation. Her expertise in marketing, combined with her deep appreciation for food and natural products, has made her instrumental in driving growth and sustaining the legacy of Season Brand. 🌎 Connect with Sara kelly Website: SEASON, the #1 Sardine SKU in the U.S. Social media: @seasonbrandofficial (IG) 🎤 Podcast post-production by
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Episode 220: Trauma & Nervous System Recovery: Healing the Body-Mind Connection w/ Jenn Mann
10/01/2024
Episode 220: Trauma & Nervous System Recovery: Healing the Body-Mind Connection w/ Jenn Mann
📌Make sure to check out the book 👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording interviews nervous system practitioner and author Jennifer Mann. Jennifer shares her journey from being a professional ballet dancer to recovering from severe chronic illnesses using trauma-informed mind-body healing. They discuss how understanding the mind-body connection and the nervous system is crucial for healing from conditions like chronic fatigue and fibromyalgia. Jennifer also explains the importance of polyvagal theory, the window of tolerance, and simple steps to rebalance the nervous system. Tune in to learn practical techniques for integrating calm into your body and daily life. 🖋️ Some key points (00:00) Introduction and Guest Overview (02:30) Jenn's Journey from Ballet to Healing (08:34) Understanding Mind-Body Connection (17:39) Polyvagal Theory and Window of Tolerance (32:37) Practical Steps for Nervous System Healing (36:06) Connecting with Jen Mann (37:14) Conclusion and Final Thoughts 👉 Jennifer Mann BIO Jennifer Mann is a mind-body practitioner, yoga instructor, and functional movement therapist, and has battled severe chronic fatigue. She began researching alternative approaches to healing chronic fatigue and was able to completely recover using trauma-informed, mind-body healing. She now leads a community of over 100,000 followers on Instagram and is the Co-founder of Chronic Fatigue School which has helped thousands of people from all over the world regulate their nervous systems. She is the co-author of In , which guides us through how to listen to the messages in our body and learn our limits to find the “goldilocks zone” of nervous system function—the ventral vagal social engagement system. 🌎 Connect with Jennifer Mann Website: Social: 🎤 Podcast post-production by
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Episode 219: Mindfulness for Healthcare Providers: A Tool for Balance and Resilience
09/17/2024
Episode 219: Mindfulness for Healthcare Providers: A Tool for Balance and Resilience
In this episode, I discuss how mindfulness has become essential for me as a healthcare provider. While I once resisted the practice, it’s now a non-negotiable part of my day—and something I teach to my clients. Key Points: What is Mindfulness? A practice of being present, aware of your thoughts, feelings, and environment without judgment. Why It’s Important for Healthcare Providers Mindfulness helps reduce stress, increase focus, and build emotional resilience, all vital in high-stress healthcare settings. Simple Practices to Integrate: Short meditation Deep breathing Mindful walking Journaling Sensory exercises These quick practices help manage stress and keep you grounded throughout the day. To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG for more health and wellness content, special deals, and more.
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Episode 218: Exploring Hopeful Skepticism with Dr. Jamil Zaki
09/03/2024
Episode 218: Exploring Hopeful Skepticism with Dr. Jamil Zaki
Episode: 218: Exploring Hopeful Skepticism with Dr. Jamil Zaki 📌Make sure to check out Dr. Zakis’ book “Hope for Cynics: The Surprising Science of Human Goodness” 👉In this episode of the Drama-Free, Healthy Living Podcast, host Jess Cording interviews Dr. Jamil Zaki, a Stanford University psychology professor and director of the Stanford Social Neuroscience Lab. Dr. Zaki, author of 'Hope for Cynics', shares his insights into empathy, the differences between cynicism and skepticism, and the impacts of these mindsets on our lives. They discuss the negative effects of cynicism, the role of media in shaping our perceptions, and introduce the concept of hopeful skepticism—a balanced approach to understanding the world. They also delve into tribal cynicism, the importance of human connections, and practical steps to foster positive change. The episode concludes with Dr. Zaki's views on healthy living, focusing on psychological health through love and meaningful work. 🖋️ Some key points (00:38) Exploring Cynicism and Skepticism (02:24) Dr. Zaki's Background and Inspiration (07:07) Understanding Hopeful Skepticism (14:23) Cynicism in Society and Media Influence (27:39) Introduction to Social Shark Attacks (29:25) Overcoming Social Anxiety (31:03) Challenging Cynical Assumptions (33:19) Understanding Tribal Cynicism (38:23) Hope vs. Optimism (42:02) Practicing Hopeful Skepticism (47:29) Final Thoughts and Healthy Living 👉 Dr.Zaki BIO Dr. Jamil Zaki is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He trained at Columbia and Harvard, studying empathy and kindness in the human brain. He is interested in how we can learn to connect better. 🌎 Connect with Dr Jamil Zaki LinkedIN Twitter/X Instagram 🎤 Podcast post-production by
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Episode 217: Nutrition and Lifestyle for Brain Health with RD Barbie Boules
08/20/2024
Episode 217: Nutrition and Lifestyle for Brain Health with RD Barbie Boules
In this episode I chat with fellow dietitian Barbie Boules about nutrition and lifestyle to support brain health, mental fitness, longevity, stress management, mindfulness, and more. Barbie Boules is a registered dietitian, certified health coach, meditation teacher, cognitive wellness specialist, and optimal aging enthusiast. She divides her time between creating vibrant wellness programming for corporations across the U.S., and guiding women - 40 and beyond - to look and feel their best. Barbie is dedicated to helping women prioritize themselves; and experience confidence, excellent health, and genuine joy. With a deep respect for science and the power of mindfulness, Barbie’s goal is to give her clients customized tools for achieving optimal wellness. She specializes in the unique needs of women over 4o, with a focus on metabolic and cognitive fitness. Barbie takes an integrative approach that's evidence-based and comprehensive, emphasizing nourishing foods, quality sleep, daily movement, and developing solid stress skills. She’s passionate about a holistic approach to healthy aging, and executes a deep knowledge of the psychology and neuroscience behind our behavior surrounding food. Connect with her on Instagram @the_cognition_dietitian on Instagram Website:
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Episode 216: Navigating the Complex World of Dietetics w/ Keri Gans
08/06/2024
Episode 216: Navigating the Complex World of Dietetics w/ Keri Gans
📌Make sure to follow Keri via her instagram @kerigans 👉In this episode of the Drama Free Healthy Living podcast, host Jess Cording chats with fellow registered dietitian Keri Gans. They discuss the evolution of their field, the impact of social media, and the importance of intentional messaging. Keri shares her journey to becoming a dietitian, her views on the anti-diet movement, and the responsibility of dietitians to help individuals achieve their health goals. They also touch on the role of social media in shaping public perception and offer tips for identifying credible health information online. The conversation highlights the nuances of dietetic practice, the importance of balance, and the evolving nature of health careers. 🖋️ Some key points (00:45) Meet Keri Gans (01:37) Podcast Audio Disclaimer (02:56) Catching Up with Keri (06:35) The Journey to Becoming a Dietitian (11:29) Challenges and Changes in Dietetics (15:18) The Anti-Diet Movement (20:07) Personalized Nutrition and Small Changes (29:18) Making Healthier Choices (29:58) The Impact of Patient Stories (31:09) Guiding Clients Without Diet Plans (32:06) Dealing with Client Anxiety (32:57) Understanding Diet Mentality (36:17) Navigating Social Media as a Dietitian (40:06) Evolving Career and Personal Priorities (49:52) Tips for Finding Credible Health Information (53:45) Conclusion and Final Thoughts 👉 Keri Gans BIO Keri Gans is a Registered Dietitian Nutritionist, Certified Yoga Teacher, and author of The Small Change Diet, a Shape Magazine & Forbes Magazine Advisory Board Member and contributor for US News & World Report. The Keri Report, her own bi-monthly podcast and newsletter, helps to convey her no-nonsense and fun approach to living a healthy lifestyle. Gans is a sought-after nutrition expert and has conducted thousands of interviews worldwide. She lives in Chatham NJ with her husband Bart and 4-legged son Cooper. Gans is a huge animal lover, pseudo-professional TV binge-watcher, and martini enthusiast. 🌎 Connect with Keri Gans Instagram: Website: LinkedIn: Book: 🎤 Podcast post-production by
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Episode 215: The Surprising Neuroscience of Manifestation w/ Dr. James R. Doty
07/23/2024
Episode 215: The Surprising Neuroscience of Manifestation w/ Dr. James R. Doty
📌Make sure to check out James’ mental health app Happi here: In this episode of the Drama Free Healthy Living podcast, host Jess Cording interviews Dr. James R. Doty, a professor of neurosurgery at Stanford University and founder of the Center for Compassion and Altruism Research and Education (CCARE). Dr. Doty, also a New York Times bestselling author, discusses his insights on the neuroscience of manifestation and the misconceptions surrounding it. They delve into the physiological impacts of intentional and unintentional manifestation, the importance of compassion in enhancing manifestation abilities, and the role of self-awareness and emotion regulation. Dr. Doty shares personal anecdotes, including his transformative experience from a challenging childhood to achieving material success yet finding true fulfilment in being of service to others. They also touch on systemic issues in healthcare, the benefits of compassion in clinical practice, and innovative mental health solutions being developed by Dr. Doty. 🖋️ Some key points (01:49) Discussion on Manifestation (07:38) Personal Stories and Reflections (19:54) Understanding Unintentional Manifestation (23:04) The Science Behind Manifestation (29:46) The Influencer Culture Crisis (31:00) The Power of Authenticity (31:48) Energy and Its Impact (34:26) Compassion in Healthcare (41:07) The Reality of Physician Burnout (48:38) Manifesting a Healthier Life (51:09) The Importance of Gratitude (51:32) Final Thoughts and Resources James R. Doty BIO James R. Doty, M.D., FACS, FICS, FAANS is a renowned American neurosurgeon, neuroscientist, entrepreneur, and philanthropist. He retired as a distinguished professor of neurosurgery in 2020 having been affiliated with Stanford University since 1997. 🌎 Connect with James Doty Instagram Homepage and books: Mental health app (currently being tested) 🎤 Podcast post-production .
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Episode 214: Food Freedom and Business Growth w/ Deanna Wolfe
07/09/2024
Episode 214: Food Freedom and Business Growth w/ Deanna Wolfe
📌 Check out Deanna’s exclusive program ( ) In this episode of the Drama Free Healthy Living Podcast, host Jess Cording sits down with Deanna Wolfe, a registered dietitian, business coach, and pioneer in the online health space. Deanna shares her journey from working as a hospital dietitian to founding her own business focused on food freedom and business coaching. They discuss the challenges and realities of being a dietitian today, balancing work and life, managing mom guilt, and overcoming imposter syndrome. Deanna also talks about the importance of setting boundaries, charging what you're worth, and the value of hiring support. Tune in to learn about Deanna's programs and get inspired by her insights on creating a sustainable and successful business in the health and wellness industry. 🖋️ Some key points (00:35) Introducing Deanna Wolfe: Business Coach and Online Health Pioneer (01:37) Deanna's Journey: From Hospital Dietitian to Food Freedom Advocate (10:25) Navigating Imposter Syndrome and Money Mindset (20:29) The Journey of Pivoting in Business and Life (21:05) Overcoming Perfectionism and Taking Action (23:31) The Importance of Niching Down (24:41) Hiring Support and Overcoming Mom Guilt (28:02) Emotional Presence and Family Dynamics (32:16) Charging Your Worth and Making Changes (34:24) Exploring Deanna's Programs and Offerings (36:53) Defining Healthy Living (37:46) Final Thoughts and Farewell Deanna Wolfe BIO: Deanna is a business coach and pioneer in the online space, creating a loyal community of over 300K through her Instagram and TikTok @DietitianDeanna and blog, dietitiandeanna.com, and her top 10 mental health podcast DEATS with Deanna where her audience trusts her with sound non-diet nutrition advice and health entrepreneur inspiration. Deanna is featured as "The Most Influential People in Wellness of 2022" by Ness. Deanna helps dozens of coaches, nutrition, fitness and health professionals grow a sustainable online business in her Online Entrepreneur Academy. She is regularly featured in articles from Health Magazine, The Today Show, the New York Post and speaks to many dietetic & entrepreneur focused organizations. As a speaker, writer, 7 figure business owner, food freedom activist, and coach, Deanna takes her Instagram community along her compelling journey of disordered eating, motherhood & business growth. 🌎 Connect with Deanna Wolfe IG: @dietitiandeanna Website: Twitter: LinkedIn: Podcast: 🎤 Podcast post-production . To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG for more health and wellness content, special deals, and more.
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Episode 213: Low-Carb Dietary Innovations and Healthy Living w/ Arash Hashemi
06/25/2024
Episode 213: Low-Carb Dietary Innovations and Healthy Living w/ Arash Hashemi
In this episode of Drama Free Healthy Living, host Jess Cording speaks with Arash Hashemi, the creator of , the world's lowest carb, highest protein rice and pasta, and the founder of the online community Arash shares his inspiring journey from being a Fortune 100 finance executive weighing 350 pounds to transforming his life and health through diet, mindset, and lifestyle changes. The discussion covers his favorite Persian dishes, the evolution of Kaizen foods, and the importance of finding sustainable, enjoyable ways to maintain a healthy lifestyle. Arash also talks about the mental challenges associated with weight loss and the role of social media in shaping perceptions about health and fitness. The episode emphasizes the importance of adapting to life changes and maintaining a positive, practical approach toward health goals. 🖋️ Some key points 00:41 Guest Introduction: Arash Hashemi 01:10 Arash's Health Journey 02:13 Persian Cuisine Favourites 04:11 Creating Kaizen: The Healthiest Pasta 05:29 Jess's Personal Health Adventure 08:49 Arash's Weight Loss Strategies 18:08 Mental Shifts and Small Goals 20:40 The Reality of Fitness on Social Media 21:18 Practicality in Fitness Goals 23:37 Adapting to Life's Changes 26:20 Weight Loss Surgery Considerations 28:44 The Mental Aspect of Food 30:55 Kaizen Foods: A Healthier Option 34:18 Defining Healthy Living Arash Hashemi BIO Arash Hashemi is the creator of Kaizen, the world’s lowest-carb and highest protein rice and pasta, and the personality and recipe developer behind @Shredhappens, an online social media community of millions. A former Fortune 100 finance executive, Arash battled an unhealthy relationship with food for all of his adult life. In 2017 at 350 lbs., he decided to leave his flourishing finance career and devote himself to getting healthy and changing not only his diet, but mindset and lifestyle. With no immediate plans other than losing weight and discovering health, Arash began @ShredHappens as a simple accountability tool to share recipes and chronicle his weight loss. He fell in love with creating and sharing healthier versions of his favorite foods. The Instagram account quickly grew into an engaged online community, which allowed Arash to focus solely on his passion: creating healthy recipes, often with a Mediterranean or Middle Eastern spin, reflecting his Persian roots. Despite his remarkable success, Arash missed his favorite food – pasta. He could not find an alternative that suited his new dietary lifestyle. He and his wife Madalina were determined to create an option that would satisfy his cravings and meet his needs. After years of fine-tuning, Arash and Madalina introduced Kaizen Food Company’s pasta and rice in 2021. Kaizen is a continuous improvement philosophy, which places emphasis on small, consistent changes – like what drove the success of Arash’s health journey. Kaizen is the world’s lowest-carb, highest-protein gluten- and grain-free pasta. Made with lupini beans, Kaizen has 85% fewer carbs and three times the protein of traditional pasta. Arash resides in Amherst, MA, with his wife Madalina and enjoys traveling the globe in search of inspiring cuisines and time with their two dogs. 🌎 Connect with Arash Hashemi Website Social media links Instagram Kaizen: ShredHappens: Facebook Kaizen: ShredHappens: TikTok ShredHappens: 🎤 Podcast post-production .
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Episode 211: Trauma Healing and Embracing Self-Love w/ Karena Kilcoyne
05/28/2024
Episode 211: Trauma Healing and Embracing Self-Love w/ Karena Kilcoyne
📌Grab a copy of “Rise Above the Story” In this episode of 'Drama Free, Healthy Living' host Jess Cording, a registered dietitian, health coach, and author, talks with Karena Kilcoyne, a former trial lawyer turned wellness expert and writer, about trauma healing and establishing a more balanced relationship with food and fitness. Kilcoyne shares her personal journey from facing traumatic experiences and her transformation into a wellness advocate. She discusses the importance of acknowledging trauma and taking steps to heal, the role of the stories we tell ourselves, and how these narratives shape our lives. Kilcoyne emphasizes the importance of releasing suppressed emotional energy and rewriting limiting stories to find true peace and emotional freedom. The conversation covers a range of topics from early career challenges, the impact of trauma on personal and professional life, to self-care essentials and the significance of acknowledging and honoring emotions. Jess and Karina explore how trauma affects daily life and relationships and offer insights into creating a supportive environment for healing in both personal and professional settings. They conclude with the definition of healthy living as tapping into self-love and changing negative brain patterns. 🖋️ Some key points (00:37) Deep Dive into Trauma Healing with Karena Kilcoyne (02:35) Journey from Law to Wellness (03:17) The Power of Storytelling in Healing Trauma (06:27) Exploring the Impact of Trauma on Daily Life (11:40) Taking the First Steps Towards Healing (22:33) The Role of Therapy and Self-Awareness in Recovery (30:22) Creating a Trauma-Informed Workplace (35:02) Self-Care and Emotional Honouring in Healing (37:55) Connecting with Karina and Closing Thoughts Karena Kilcoyne BIO Karena Kilcoyne is a former trial lawyer who specialized in criminal defense, including complex white-collar and civil litigation in federal and state courts. Later in her practice, she worked as in-house counsel for a publicly traded worldwide manufacturing company. Karena now passionately shares her own personal story of trauma and healing. Through vivid, evocative, and transparent storytelling, she teaches others how to rise above their own stories and find true peace and emotional freedom. She shares these powerful ideas through video and personal posts on Facebook and Instagram. Karena also corresponds regularly with the subscribers of her email newsletter. When she’s not helping others rise above their stories, she’s curating a colorful life full of books and art from far-flung places. Karena lives in Florida with her husband, David, and their furry son, Irwin. Learn more about Karena HERE. See VIDEO of Karena discussing the book. 🌎 Connect with Karena Kilcoyne Website: Social media: @karenakilcoyne 🎤 Podcast post-production .
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Episode 212: Stress-Fighting Travel Snacks
05/28/2024
Episode 212: Stress-Fighting Travel Snacks
Welcome to The Drama-Free Healthy Living Podcast! In today's episode, we're diving into the world of travel stress and how to eat well on the go. Whether you're jet-setting across the globe or embarking on a road trip adventure, we've got you covered with practical tips and delicious food suggestions to keep you fueled and feeling your best. Here's what we'll cover: Segment 1: Acknowledge the Stress Traveling can be overwhelming, but it's okay to feel stressed. We discuss the challenges of overstimulation and anxiety during travel. Emphasize the importance of acknowledging stress without beating yourself up about it. Segment 2: Fuel Your Body Eating well is crucial for managing stress while traveling. Highlight the stress-fighting properties of certain foods. Prioritize blood sugar balance, hydration, and stress-fighting ingredients in your meals. Share personal favorites like greens powder for convenience. Segment 3: Have a Plan Planning ahead is key to eating well on the go. Discuss strategies for finding healthy options at airports or packing snacks for the journey. Recommend using insulated lunch bags to keep perishables fresh. Segment 4: What to Eat Let go of perfection and focus on stable blood sugar levels. Offer a variety of travel-friendly food options, including eggs, nuts & seeds, berries, leafy greens, oily fish, whole grains, yogurt, avocado, and raw vegetables. Highlight the importance of nutrient density and convenience. Segment 5: Snack Combos Provide quick and easy snack combinations for busy travelers. Discuss the benefits of hummus & veggies, yogurt with nuts or fruit, and nut butter with banana, apple, or crackers. Encourage listeners to experiment with different flavor combinations and find what works best for them. As you embark on your next travel adventure, remember that eating well doesn't have to be complicated. By acknowledging stress, fueling your body with nutritious foods, having a plan in place, and packing smart snack options, you can stay energized and nourished no matter where your journey takes you. Thanks for tuning in to [Podcast Name]! Safe travels, and bon appétit! 🌍✈️ To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG for more health and wellness content, special deals, and more.
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Episode 210: Navigating ADHD with An AI-Assisted Life Coach w/ Shimmer founder Chris Wang
05/14/2024
Episode 210: Navigating ADHD with An AI-Assisted Life Coach w/ Shimmer founder Chris Wang
📌Check the Shimmer website In this episode of Drama Free Healthy Living with Jess Cording, host and registered dietitian Jess Cording interviews Chris Wang, the founder of Shimmer, an AI-assisted ADHD life coaching platform. They delve into Christal's personal journey with ADHD, diagnosed at 29, and how it led to the creation of Shimmer aimed at helping others cope and thrive. Key topics include navigating ADHD symptoms, understanding its impact on daily functioning and relationships, and exploring self-care essentials for those affected by ADHD. The discussion also covers gender differences in ADHD presentation, the process of getting diagnosed, and the importance of advocacy. Highlighting Shimmer's unique approach to ADHD coaching and personal self-care insights, the episode offers valuable support and resources for individuals with ADHD and those seeking to understand more about the condition. 🖋️ Some key points (00:37) Deep Dive into ADHD with Chris Wang (00:42) Understanding ADHD: Symptoms, Diagnosis, and Personal Journeys (14:18) Navigating ADHD: Strategies and Self-Care (16:50) Introducing A New Approach to ADHD Coaching (22:16) Personal Insights and Self-Care Essentials for ADHD Christal Wang BIO For Chris Wang, she was 29 when she was diagnosed with ADHD. While a light went off with the diagnosis, she lived most of her life feeling frustrated and like she was failing. Now, she's on a mission to help women just like her. Chris created Shimmer, an AI-assisted, ADHD live coaching platform that meets women where they are in life, helps them cope, stay accountable and see real results. They have already helped thousands of women – 83% of their members have reported improvement in symptoms in just six weeks. Shimmer is affordable too, costing up to 10 times less than traditional coaching methods. 🌎 Connect with Christal Wang Shimmer Instagram LinkedIN Facebook X 🎤 Podcast post-production .
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Episode 209: High-Protein Breakfast Ideas
04/30/2024
Episode 209: High-Protein Breakfast Ideas
All meals of the day are important but breakfast sets the tone for the day ahead. In this solo episode, I share tips for getting the most out of your first meal of the day. As you put together your breakfast, you want to eat protein + fat + fiber. This combination will stabilize blood sugar so you stay full for a while and have energy to face the day. This also helps reduce mindless snacking and cravings. I’ve always talked a lot about the importance of protein with my clients. Aside from supporting satiety, protein is important for building and retaining muscle, a key part of long term metabolic health. Tune into the episode to hear some of my go-to high-protein breakfast ideas! If you know of someone who would benefit from it, feel free to share this episode with them! Want to learn more? I also have a blog post on this topic where I share some of my favorite high-protein breakfast recipes: Additional Resources: For more practical tips and insights, you can subscribe to my WTF To Eat newsletter available at To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues. If you like what you hear, leave a 5-star review on apple podcasts HERE. Connect with me! IG: @jesscording TikTok: @jesscording Facebook: @JessicaCordingNutrition X: @JessCording
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Episode 208: How To Make ADHD Your Super-Power with Dr. Jeff Karp
04/16/2024
Episode 208: How To Make ADHD Your Super-Power with Dr. Jeff Karp
📌GET THE BOOK: In this episode of 'Drama Free Healthy Living with Jess Cording,' host and registered dietician Jess Cording interviews Dr. Jeff Karp, a Harvard Medical School professor and MIT bioengineer. They delve into how to leverage brain power and the wisdom of nature for better health and wellness. Dr. Karp shares his journey from struggling with ADHD to founding over a dozen companies and discusses his new book 'Lit,' which explores learning from nature to enhance our lives. The conversation covers topics like neurodiversity as a superpower, the importance of asking questions to fuel curiosity, and practical tips for incorporating nature into daily life to reduce stress and improve wellness. Dr. Karp also emphasizes the importance of gradual progress and curiosity in achieving a healthier lifestyle. Additionally, Jess shares her insights on setting achievable goals and the concept of activation energy in forming new habits. 🖋️ Some key points 03:12 Understanding ADHD: Beyond the Disorder 05:12 Jeff's Personal Journey with ADHD and Discovering Nature's Impact 09:15 Harnessing Nature for Mental Wellness and Creativity 15:01 Practical Tips for Connecting with Nature in Urban Environments 19:06 Exploring the Interconnectedness of Nature and Gratitude 23:46 Unlocking Brain Potential Through Neuroplasticity 25:25 Imagination as a Pathway to Innovation 26:38 Turning Imagination into Innovation: A Strategy for Success 28:22 The Entrepreneurial Journey: From PhD to Founding Companies 30:14 Harnessing the Power of Community and Networking 39:24 Embracing Neurodiversity: Turning Challenges into Superpowers 45:36 Healthy Living as a Path, Not a Destination Jeff’s BIO Jeff Karp, PhD, is a Harvard Medical School professor and MIT bioengineer dedicated to translating nature’s wisdom into both medical therapies—surgical glue inspired by slugs, a diagnostic for cancer based on the tentacles of jellyfish, and surgical staples based on the quills of a porcupine—and self-help tools to reclaim your energy and attention. These tools have helped Karp—who struggled with ADHD as a child and found inspiration in nature to channel creativity and focus—co-found more than a dozen companies that have raised~$600 million and run the Karp Lab at Mass Gen Hospital. In LIT (William Morrow; April 9, 2024), he outlines critical lessons we can learn from nature and teaches us how to apply them to our lives. 🌎 Connect with Jeff Karp Website Instagram: @mrjeffkarp Twitter 🎤 Podcast post-production .
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Episode 207: The Power of Journaling With Bestselling Author and Feelings Journal Creator Amber Rae
04/02/2024
Episode 207: The Power of Journaling With Bestselling Author and Feelings Journal Creator Amber Rae
📌Check out The Feelings Journal: In this episode of Drama Free Healthy Living with Jess Cording, host and registered dietitian Jess Cording discusses the power of journaling with Amber Rae, an international best-selling author, speaker, and journaling expert. Rae shares her journey with journaling from childhood and its deepening impact during her twenties, leading her to publish works such as and The conversation delves into understanding and processing emotions, the dialogue technique for journaling, and the transformative aspects of journaling for personal well-being. Amber emphasizes the importance of starting small with journaling and how it can serve as a tool for self-discovery, healing, and cultivating a healthy relationship with one's emotions. Additionally, tips and experiences are shared regarding the benefits of analog journaling over digital journaling apps, providing listeners with insights into making journaling an enriching part of their wellness routine. 🖋️ Some key points (00:46) Diving Deep into Journaling with Amber Wright (02:53) The Transformative Power of Journaling (08:59) Unpacking Emotions and the Feelings Journal (16:52) Starting Your Journaling Journey (21:14) Exploring Journaling Tools and Techniques (24:31) Understanding Parts Therapy and the Dialogue Technique (30:18) Wrapping Up: Healthy Living Insights (31:41) Farewell and Next Steps Amber’s BIO Amber Rae is an international bestselling author, speaker, and journaling expert who’s on a mission to help people harness the wisdom of their emotions. She’s the author of Choose Wonder Over Worry, The Answers Are Within You, and most recently, The Feelings Journal. Her writing and illustrations reach nine million people per month in over 195 countries, and her work has been featured in The New York Times, New York Magazine, TODAY, SELF, Forbes, and Entrepreneur. As a keynote speaker and teacher, Amber’s spoken and led workshops at celebrated brands Kate Spade, Microsoft, Merrill Lynch, Lululemon, Unilever, and TED, among others. Through her website and popular social media channels, she's launched public art movements, global journaling challenges, and life accelerator programs. Previously, Amber helped Seth Godin launch a publishing venture with Amazon, and worked with brands like Apple, Dove, and Kimberly Clarke on their marketing campaigns. 🌎 Connect with Amber Raw Link to the Artist’s Way: Finding Your Own North Star: Link to The Feelings Journal : Journals mentioned: Moleskin ( ) and Sugar paper ( ) Pilot g2 0.5 pens: 🎤 Podcast post-production .
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