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.

Episode 247: Harnessing the Power of the Unfocused Mind w/ Dr. Srini Pillay 12/16/2025

Episode 247: Harnessing the Power of the Unfocused Mind w/ Dr. Srini Pillay 📌Try the ReuLay app for mindset shifts (); email for a free 3-month subscription 👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording interviews Dr. Srini Pillay, a Harvard-trained psychiatrist, neuroscientist, and executive coach, about harnessing brain science for better focus, overcoming fear, managing stress, and integrating creativity into daily life. They explore strategies like strategic unfocus (napping, doodling, daydreaming) to boost productivity, the CIRCA method (Chunking, Ignore mental chatter, Reality check, Control check, Attention shift) for fear reduction, and the ReuLay app for mindset shifts. Dr. Pillay emphasizes neuroplasticity, the mind-body connection, and personalized approaches to nutrition and wellness 🖋️ Some key points (00:00) Introduction to the Podcast (01:59) Guest Introduction (02:53) Journey into Psychiatry and Neuroscience (05:08) Transformational Neuro-Coaching Explained (09:47) The Power of Belief and Hypnotherapy (12:33) Strategies for Managing Attention and Focus (21:22) Understanding and Overcoming Fear (24:42) The Importance of Chunking and Delegation (25:26) Mindfulness and Cyclic Sighing (26:46) Reality Check and Control Check (28:57) Introducing the App (31:31) Personalized Nutrition and Complex Thinking (36:35) Balancing Creativity and Professional Life (41:52) Connecting with Dr. Srini Pillay (42:47) What Healthy Living Means 🌎 Connect with Dr. Srini Pillay Try the ReuLay app for mindset shifts (); email for a free 3-month subscription. Visit Dr. Pillay's website () and corporate site (). Follow on Instagram (@drsrinipillay) and LinkedIn (Dr. Srini Pillay). Buy books like Tinker Dabble Doodle Try and Life Unlocked on Amazon 👉 Guest Bio Dr. Srini Pillay is chief medical officer and co-founder of Reulay, a digital therapeutics company that is developing strategies to delay the onset of cancer, cardiovascular disease, neurodegenerative disease, and stroke by targeting on-demand anxiety and stress reduction based on the well-established link between stress, epigenetics, inflammation, abnormal metabolism, and disease. Reulay’s technology is built on a machine learning platform designed to personalize video, VR, AR, and XR to reduce anxiety and prolong human longevity and can also be deployed in their metaverse programming for web3. Srini graduated as the top overall medical student in South Africa and the top award-winning resident in Psychiatry at Harvard. He is a former Assistant Professor of Psychiatry and Director of the Outpatient Anxiety Disorders Program at Harvard Medical School’s Mclean Hospital. He is also a former brain-imaging researcher at Harvard (17 years), a certified master executive coach and CEO of NeuroBusiness Group®, voted one of the top 20 movers and shakers in leadership development in the world by Training Industry. His books include “Life Unlocked: 7 Revolutionary Lessons to Overcome Fear” (Rodale, 2010), “Your Brain and Business: The Neuroscience of Great Leaders” (FT Press, 20110, and “Tinker Dabble Doodle Try: Unlock the Power of the Unfocused Mind” (Ballantine Books, 2017.) His books have been translated into eight languages. Dr. Pillay has lectured throughout the world including the US, Canada, UK, Switzerland, The Netherlands, Belgium, Romania, Greece, India, Singapore, and Brazil. 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP / Author of , and and (Viva Editions) and 🎤 Podcast post-production by If you like what you hear, leave a 5-star review on apple podcasts . Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com YouTube 👉https://youtu.be/pB_yLqMucPQ /episode/index/show/drama-free-healthy-living-jess-cording/id/39433420

Episode 246: Empowering Women’s Sleep w/ Jackie Hutson from Piper & Mint PJS 11/25/2025

Episode 246: Empowering Women’s Sleep w/ Jackie Hutson from Piper & Mint PJS 📌Make sure to check out Piper & Mint PJs on 👉 Jackie Hutson is a wife, mom to two energetic, sports-loving boys, and a founder who seems to live life in motion—in all the best ways. She plays in a competitive tennis league, loves diving into business and entrepreneurship, and brings an easy, grounded optimism into everything she does. Her entrepreneurial spark lit up early: at age 11, she made $5,000 selling Beanie Babies. Since then, she’s launched several product-based businesses, including an accessory line created while studying abroad in Italy. After college, Jackie built her career in corporate retail merchandising before a company bankruptcy pushed her into the vendor side of retail. There, she joined a manufacturing company specializing in apparel and accessories, eventually buying into the business and becoming a managing partner. For the past eight years, she’s helped others bring their products to life—but there was one idea she couldn’t shake. After a decade of carrying it with her, she finally decided to bet on herself. That leap became Piper & Mint, an innovative pajama brand designed to help women sleep better through postpartum, perimenopause, menopause, and every hormonal shift in between. In this episode of The Drama-Free Healthy Living Podcast, Jackie shares the journey behind her sweat-wicking, mint-infused cooling PJs—why she created them, what makes the fabric unique, and how real women shaped the product through testing and feedback. We talk openly about night sweats, temperature swings, hormonal chaos, and why so many women feel dismissed or misunderstood in healthcare settings. Jackie also dives deep into her path as a founder: what it really takes to bring an idea to life, why patience matters more than perfection, and how she built a mission-driven brand that not only supports women but also gives back through fertility-grant funding. We also explore: What cooling PJs can (and can’t) do for night sweats Why mint-infused fabric changes the sleep equation How to validate a product idea when you're starting from zero The realities of slow, sustainable growth The emotional toll of not sleeping well How mindset, purpose, and optimism shape Jackie’s definition of healthy living If you’ve ever struggled with hormonal sleep issues, wondered why your body temperature is doing the most, or thought about turning a product idea into something real, this episode offers both comfort and inspiration. Don’t miss the show notes for a special listener discount on Piper & Mint PJs and links to Jackie’s new podcast, The Sourcing Gals. Discount code: JESSCORDING 🌎 Connect with Jackie Hutson Website: Instagram: TikTok: Podcast: 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP / Author of , and and (Viva Editions) and 🎤 Podcast post-production by YouTube Link 👉 If you like what you hear, leave a 5-star review on apple podcasts . /episode/index/show/drama-free-healthy-living-jess-cording/id/39173725

Episode 245: Holiday Metabolism 11/13/2025

Episode 245: Holiday Metabolism Episode Description In this solo episode, we’re unpacking what really happens to your metabolism during the holidays and why it’s not as dramatic or disastrous as the internet makes it seem. Instead of stressing over travel, late nights, celebrations, and all the festive food, we’ll look at how small, doable habits can help you feel steady, nourished, and grounded through the season. You’ll get a clearer understanding of how sleep, stress, movement, and nutrition influence your energy, along with realistic ways to support yourself without giving up the joy of the holidays. No restriction. No guilt. Just simple shifts that help your body feel cared for, even when life feels busier than usual. If you’ve ever wished you could enjoy the season and feel good in your body at the same time, this episode will help you find that middle ground. Key Points: Understand what “holiday metabolism” actually refers to and why your energy may feel different. Learn how protein-rich meals—especially earlier in the day—help stabilize blood sugar and support muscle. See why skipping meals or “saving calories” can slow metabolism and lead to overeating. Explore simple ways movement supports metabolic health. Learn how hydration plays a role in cravings, hunger cues, and energy levels. Understand how sleep disruption affects hunger hormones and digestion. Discover how chronic stress impacts blood sugar and midsection weight gain, plus ways to soften that stress. And many more… As you move through the season, notice what actually helps you feel like yourself. Maybe it’s a real meal before a party, a quick walk after dinner, or choosing sleep over one more thing on the to-do list. Maybe it’s just giving yourself permission to enjoy what you enjoy without overthinking it. Your metabolism isn’t asking for perfection — it’s asking for care. And you’re allowed to give yourself that, even in the middle of the holiday chaos. YouTube Link 👉 I’ve included a sleep-related episode here, in case you want extra support: If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG /episode/index/show/drama-free-healthy-living-jess-cording/id/39023370

Episode 244: Transform Your Health with Functional Fitness | Jess Cording x Dr. Jessica Shepherd & Rachel Katzman 10/28/2025

Episode 244: Transform Your Health with Functional Fitness | Jess Cording x Dr. Jessica Shepherd & Rachel Katzman 📌Make sure to check out Pvolve at 👉 In this episode of Drama Free Healthy Living, host Jess Cording interviews Dr. Jessica Shepherd and Rachel Katzman about the innovative approaches in women's fitness today. They explore the benefits of functional fitness for improving posture, reducing back pain, and boosting energy. Dr. Shepherd shares her personal journey with functional fitness and how it transformed her physical health and mindset. The conversation highlights the importance of finding balanced fitness routines that not only change appearances but also enhance overall well-being and vitality. Key Takeaways: Functional fitness can help alleviate common issues like back pain and improve posture. Physical transformation is often accompanied by increased energy and a more positive mindset. Women's fitness is evolving with new, innovative methods focused on holistic wellness rather than just aesthetics. Finding a sustainable and sane fitness routine is crucial for long-term health and happiness. 🖋️ Some key points (00:00) Introduction and Guest Welcome (02:12) Rachel Katzman on Founding PVolve (05:11) Dr. Jessica Shepherd on Women's Health and Fitness (06:56) The Importance of Strength Training for Women (14:34) Addressing Gaps in Women's Health Research (16:08) Connecting with PVolve and Final Thoughts (17:18) What Does Healthy Living Mean to You? (19:00) Conclusion and Farewell 🌎 Connect with the guests Dr. Jessica Shepherd, MD, MBA, FACOG, is a board-certified OBGYN and founder of Sanctum Med + Wellness, where she combines traditional and holistic approaches to women’s health. With a focus on perimenopause and menopause, Dr. Shepherd goes beyond the biological effects, addressing the emotional, physical, and lifestyle aspects to offer comprehensive support for women during these transformative stages. Website Instagram Rachel Katzman is the Founder of Pvolve, an omnichannel fitness company with a clinically-backed method that that pairs functional movement with resistance equipment to build strong, mobile bodies. Rachel launched the company in 2017 and remains a leading force within the female-led company. Known for her customer-centric leadership style, Rachel drives the brand’s creative vision forward, elevating the overall member experience and growing the global digital platform. Before Pvolve, Rachel founded Cuvee Beauty, a champagne-based haircare line, in 2016 and sold it in 2019. Rachel has been recognized in top publications such as Forbes, Marie Claire, and Women’s Health. She was also honored on Inc. Magazine’s list of “2023’s Most Dynamic Entrepreneurs” and the “2024 Entreprenista 100.” Instagram LinkedIN 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP / Author of , and and (Viva Editions) and 🎤 Podcast post-production by If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG YouTube link: https://youtu.be/8D2q91_ovD4 /episode/index/show/drama-free-healthy-living-jess-cording/id/38806755

Episode 243: Solo Episode Easy Breakfasts to Support Healthy Metabolism 10/16/2025

Episode 243: Solo Episode Easy Breakfasts to Support Healthy Metabolism Episode Description In this solo episode, I dive into why a nourishing breakfast does so much more than just “start your day.” It helps stabilize blood sugar, support hormone balance, and fuel your metabolism—especially for women over 35. If you’ve ever skipped breakfast or relied on a granola bar and coffee to get by, this episode will help you rethink what your mornings can look like. You’ll learn what to eat (and why) to keep your energy steady, your mood balanced, and your body supported. From easy make-ahead ideas like overnight oats and smoothies to savory options like veggie scrambles, you’ll leave this episode feeling inspired—and ready to eat breakfast that actually works for you, not against you. Key Points: Understand why eating breakfast within a few hours of waking helps stabilize blood sugar and energy throughout the day. Learn how a protein-rich breakfast supports hormone balance, muscle maintenance, and focus—especially during perimenopause and menopause. Discover the “sweet spot” for intermittent fasting and why delaying breakfast too long can backfire for women. Explore the power trio: protein, fiber, and healthy fats—and how each one helps keep you full, energized, and satisfied. Get simple, real-life breakfast ideas: Greek yogurt bowls, overnight oats, smoothies, cottage cheese bowls, veggie scrambles, and even repurposed dinner leftovers. Find easy prep strategies like smoothie packs, make-ahead oats, and grab-and-go staples to simplify busy mornings. Shift your mindset from restriction to nourishment—because fueling your body is an act of self-care, not indulgence. Reflect on how consistency, not perfection, is the real secret to a healthy metabolism. Breakfast is not just a meal—it’s a message to your body that you’re ready to take care of it. When you start your day with the right fuel, you set the tone for how you’ll show up—for your work, your loved ones, and yourself. Nourishing your metabolism isn’t about rules or rigidity—it’s about self-respect, energy, and showing your body it can count on you. If you like what you hear, leave a 5-star review on apple podcasts . Connect with me on IG /episode/index/show/drama-free-healthy-living-jess-cording/id/38600370

Episode 242: Unmasking High-Functioning Depression w/ Dr. Judith Joseph, MD, MBA 09/30/2025

Episode 242: Unmasking High-Functioning Depression w/ Dr. Judith Joseph, MD, MBA 📌Make sure to check out the book 👉 Judith Joseph, MD, MBA, is a Columbia-trained psychiatrist and the founder of and chief investigator at Manhattan Behavioral Medicine, New York City’s premier clinical research site, a clinical assistant professor in child and adolescent psychiatry at NYU Langone Medical Center in Manhattan, and chairwoman of the Women in Medicine Board at Columbia University’s Vagelos College of Physicians and Surgeons. Dr. Judith Joseph was awarded by the US House of Representatives with a 2023 Congress Proclamation Award for her social media advocacy and mental health research. In 2024, she was named a top 6 NAACP Mental Health Champion. With nearly 1 million social media followers, she’s emerging as a leading voice on hidden depression in high achievers. We delve into the prevalence of high functioning depression among high-achieving individuals, exploring ways to recognize and address this often overlooked condition. Dr. Judith shares her personal journey from anesthesiology to psychiatry and discusses her research on invisible pain, trauma, and mental health. The discussion covers practical strategies from Dr. Judith's book, including the five Vs—validation, venting, values, vitals, and vision—to foster mental well-being and resilience. We also highlight the unique challenges faced by women and the importance of healthy relationships in achieving happiness. Tune in for invaluable insights on mental health and practical steps to improve your overall well-being. 🖋️ Some key points (00:00) Introduction and Guest Overview (00:28) Dr. Judith Joseph's Background and Journey (02:07) Understanding High Functioning Depression (04:17) The Science of Trauma and Its Impact (13:37) The Five Vs for Mental Health (20:40) Addressing Burnout and Unhappiness (25:49) Connecting with Dr. Judith Joseph (27:01) Conclusion and Final Thoughts 🌎 Connect with Judith Joseph, MD, MBA, Website IG 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP / Author of , and and (Viva Editions) and YouTube Link 👉 https://youtu.be/ciiq_mHnKgM /episode/index/show/drama-free-healthy-living-jess-cording/id/38407240

Episode 241: My Life Lately: Fall 2025 Update 09/18/2025

Re-Release Episode 206: What To Eat When You’re Exhausted 09/05/2025

Re-Release Episode 137: Little Game Changers: Hanger Management 08/22/2025

Re-Release Episode 137: Little Game Changers: Hanger Management Episode Description: In this solo episode of The Drama-Free Healthy Living Podcast, we’re talking about something we’ve all dealt with but don’t always know how to manage: hanger — that fiery mix of hunger and irritability that can completely throw off your day. I’m sharing some of my favorite tools from my book, The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety, to help you understand what’s really going on in your body and why your mood, energy, and focus can take a hit when you go too long without eating or lean on foods that don’t keep you satisfied. You’ll walk away with simple, doable strategies to stabilize blood sugar, boost energy, and keep those mid-day meltdowns at bay. If you’ve ever wondered why skipping lunch turns into snapping at everyone by 3 p.m., or why a sugary breakfast leaves you drained by 10, this episode offers practical insights that make managing your energy — and your mood — feel a lot more doable. Key Takeaways: What’s actually happening in your body when hanger strikes — and why it’s not just “in your head” How balancing protein, fat, and fiber can keep your energy and mood steady The foods that truly support focus and emotional well-being “Frenemy foods” that might secretly make your hanger worse Simple, realistic ways to build meals and snacks that help you feel satisfied and grounded …and more! Hanger isn’t a personality flaw — it’s your body’s way of asking for support. With a few small, intentional shifts, you can keep your energy steady, your mood balanced, and your focus sharp. The best part? You don’t have to overhaul everything to feel better. Sometimes, it’s as simple as giving your body what it’s been asking for all along. If you like what you hear, leave a 5-star review on apple podcasts Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com YouTube link 👉 /episode/index/show/drama-free-healthy-living-jess-cording/id/37922660

Re-Release Episode 152: The Overthink-Proof Plate—3 Formulas For Healthy Eating 08/06/2025

Re-release Episode 160: How To Make A Loneliness Game Plan 07/23/2025

Re-release Episode 160: How To Make A Loneliness Game Plan Episode Description: Loneliness doesn’t always show up with warning signs. Sometimes it’s loud. Other times, it’s that quiet urge to fill an online cart you don’t need, or the weird heaviness of a free weekend with nothing on the calendar. In this solo episode of The Drama-Free Healthy Living Podcast, let’s talk about the very human experience of feeling disconnected—and what to actually do about it. I’ll walk you through my go-to “Loneliness Game Plan,” a set of simple, practical steps to help you manage those tough moments without spiraling into habits that leave you feeling worse. No judgment, just tools that work when you’re not feeling like your best self. This is about supporting yourself—on the days you need it most. Key Takeaways: Why loneliness can hit anyone—regardless of personality or relationship status Recognizing your personal triggers (and how they sneak up on you) Healthy vs. not-so-helpful coping mechanisms—and how to tell the difference How to build a “Loneliness Game Plan” tailored to your real life What it means to show up for yourself with care, not criticism There’s no perfect system for handling hard emotions—but having a plan helps. A walk, a call, a small routine, even blasting music while scrubbing the bathroom—those little acts are more powerful than they seem. Loneliness may be part of life, but it doesn’t have to define your day. Keep your list nearby, stay curious about what you need, and remember: feeling off doesn’t mean you’re off track. Want more real-life tools to manage stress and tough emotions? Check out my book . It’s full of simple, doable strategies that support your mental and emotional well-being—especially on the days when everything feels like too much. If you like what you hear, leave a 5-star review on apple podcasts HERE. Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com YouTube link 👉 /episode/index/show/drama-free-healthy-living-jess-cording/id/37519390

Re-release Episode 166: Making Time For Movement When You Feel Like You Have No Time 07/08/2025

Episode 240: Grounded in Change: Simple Ways to Care for Yourself in a New Season of Life 06/24/2025

Episode 240: Grounded in Change: Simple Ways to Care for Yourself in a New Season of Life Episode Description: Transitions—big or small—have a way of shaking up everything we thought we had figured out. In this solo episode, I’m opening up about a deeply personal season of change—from healing after surgery to embracing motherhood through surrogacy after a long and challenging fertility journey. I’m not just sharing the milestones—I’m talking about the messy middle, the identity shifts, and what it really means to stay grounded when everything around you is changing. If you’ve ever felt like you’re supposed to “have it all together” in the middle of a life transition, this one’s for you. Key Takeaways: Redefine what balance looks like in your current season—because what worked before may not work now, and that’s more than okay. Simplify your nutrition with realistic, feel-good meals that support energy, healing, and clarity (no perfection required). Shift your movement mindset: consistency over intensity, and curiosity over pressure. Build simple rituals—like journaling, breathwork, or stepping outside—that help anchor you when life feels chaotic. Protect your energy (especially online), set boundaries, and give yourself full permission to curate what you consume. No one teaches us how to care for ourselves when the ground is shifting. But we can learn to respond with gentleness, presence, and a few small habits that make a big difference. You don’t have to be thriving to be growing—and self-care doesn’t have to be fancy to be effective. If you’ve read you’ll recognize a few of these small-but-mighty habits that I keep coming back to—especially in seasons where everything feels uncertain. And if you’ve read , you’ll hear echoes of the lessons I learned about caring for others and for myself when life takes unexpected turns. This episode pulls from both. Tune in, take what you need, and if this episode speaks to you, pass it along to someone who might need it too. Curious about surrogacy? This article from the Cleveland Clinic offers a great overview: You can also stay connected with me on Instagram and over on Substack at 👉 If you like what you hear, leave us a 5-star review on Apple Podcasts YouTube 👉 /episode/index/show/drama-free-healthy-living-jess-cording/id/37014585

Episode 239: The MIND Diet: A Scientific Approach to Enhancing Brain Function w/ Maggie Moon 06/10/2025

Episode 238: EVVY: Empowering Women through Data-Driven Health Solutions w/ Priyanka Jain & Kate McLean 05/27/2025

Episode 238: EVVY: Empowering Women through Data-Driven Health Solutions w/ Priyanka Jain & Kate McLean 📌Get innovative & effective vaginal healthcare, powered by our state-of-the-art vaginal microbiome test: check out EVVY 📌EVVY on Instagram 👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording dives into women's health with Priyanka Jain, co-founder and CEO of Evvy, and Kate McLean, Evvy's lead medical director. The discussion focuses on the disparities in women's healthcare and how Evvy aims to address these gaps through pioneering research on the vaginal microbiome. Priyanka and Kate explain how Evvy's innovative testing and data analytics provide comprehensive insights into vaginal health, fertility, and offer personalized treatments. The conversation also touches on systemic issues in healthcare, the importance of self-advocacy, and how data can empower women to achieve better health outcomes. With a focus on access, experience, and innovation in women's health, this episode provides valuable insights for anyone interested in closing the gender health gap. 🖋️ Some key points (00:00) Welcome to the Drama Free Healthy Living Podcast (00:53) Disparities in Women's Healthcare (02:58) Challenges in Diagnosing and Treating Women's Health Issues (06:37) Barriers to Women's Healthcare Access (15:25) Evvy's Mission and Innovations (20:41) Understanding Vaginal Microbiome Pathogens (21:37) Linking Bacteria to Health Outcomes (24:18) Impact of Vaginal Microbiome on Fertility (25:48) Challenges in Women's Healthcare (30:55) Advice for Women Seeking Better Healthcare (35:44) How to Learn More About Evvy (36:35) What Healthy Living Means to Us (40:11) Conclusion and Final Thoughts 🌎 Connect with Priyanka Jain LinkedIN 🌎 Connect with Kate McLean 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP / Author of , and and (Viva Editions) and 🎤 Podcast post-production by 👉 If you like what you hear, leave us a 5-star review on Apple Podcasts YouTube 👉 /episode/index/show/drama-free-healthy-living-jess-cording/id/36721015

Episode 237: The Ambition Trap: How To Stop chasing And Start Living w/ Amina AlTai 05/13/2025

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. /episode/index/show/drama-free-healthy-living-jess-cording/id/36325455

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 👉 /episode/index/show/drama-free-healthy-living-jess-cording/id/36148765

Episode 234: 7 Easy Ways To Add Protein 03/20/2025

Episode 233: Why Muscle Mass Matters for Women 03/18/2025

Episode 232: Creating a Health-Conscious Non-Alcoholic Beverage with George Youmans of HiYo 03/05/2025

Episode 231: High-Protein Lunch Ideas 02/19/2025

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/35145190

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/34939570

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/34849860

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/34755260

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/34575995

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’ /episode/index/show/drama-free-healthy-living-jess-cording/id/34325510

Episode 224: 12 Lessons from the Past 12 Months 11/26/2024

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 /episode/index/show/drama-free-healthy-living-jess-cording/id/33759832

Drama-Free Healthy Living With Jess Cording

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