Shows
Nourished Living35 - Winter Nourishment + New Year's Resolutions!Winter is not a season for pushing harder, it’s a season for support.In this episode of the Nourished Living Podcast, Courtney shares how to nourish your body during winter with warming foods, nervous system regulation, blood sugar balance, hydration, rest, and sunlight. She also reframes New Year’s resolutions, explaining why most fail and how to set realistic, sustainable health goals that don’t revolve around weight loss or dieting.This episode is a gentle reminder that slowing down is not falling behind, it’s how you build energy for the year ahe...
2025-12-3119 minNourished Living34 - Reclaiming Sovereignty Through Nature, Intuition & Herbal Medicine with Courtney Tarbat of Feraly Rooted EssenceIn this deeply grounding conversation, I’m joined by Courtney Tarbat of Feraly Rooted Essence, a wild, earth-based herbalist living in the Sierra Nevada foothills. Together, we explore what it means to reconnect with nature, live cyclically with the seasons, and return to ancestral ways of wellness that honor both the land and the body.Courtney shares her journey from growing up outdoors, to competing as a Division II athlete, to studying kinesiology, to eventually shifting away from government-funded nutrition messaging and toward a more intuitive, land-based understanding of true vitality. Her passion for herbal medicine, wild fo...
2025-12-0833 minNourished Living33 - Is Your Comfort Zone Actually Comfortable?In today’s episode, Courtney builds on last week’s tough-love message (“Enough is Enough”) and dives into a powerful mindset shift: most of us aren’t actually comfortable in our comfort zone, we’re just familiar with it.She explores why we stay stuck in places that don’t feel good, how “fine” becomes the new normal, and why one small act of courage can lead to a life that feels far more spacious, supported, and genuinely comfortable.This short, impactful episode will leave you rethinking the way you define comfort and motivate you to ta...
2025-11-2410 minNourished Living32 - Enough is Enough. You Don't Have to Feel Like Crap Anymore.In today’s short and fiery episode, Courtney gets real about what it takes to finally stop tolerating feeling like crap and start taking ownership of your health. Because waiting for the “perfect time” — after the holidays, when life slows down, when the kids are older — only keeps you stuck in survival mode. And is just an excuse.This is your reminder that you don’t need to overhaul your life overnight. You just need to make one decision to start — and let that small shift build momentum.Tune in for the wake-up call you’ve been needing...
2025-11-1010 minNourished Living31 - Why Everyone's Talking About Protein (& Why It Matters)In this episode of the Nourished Living Podcast, we’re talking all things protein, what it does in your body, how to know if you’re eating enough, simple ways to add more into your meals, and what to look for when choosing a protein powder that actually supports your health goals.You’ll learn: Why so many breakfasts (and lunches!) are low in protein — and how that affects your hunger and energy all day long How to know if your meal has enough protein — without counting calories or tracking macros Quick, easy, high-pr...
2025-10-2718 minNourished Living30 - Intuitive Eating Made SimpleEver feel like you’re constantly second-guessing what to eat or searching for the “perfect” health routine? In this episode, Courtney shares how to quiet the noise, tune into your body’s wisdom, and reconnect with your intuition — because your body already knows exactly what it needs.You’ll learn how to slow down, recognize your body’s subtle signals, and rebuild trust with yourself so that food choices become effortless and aligned. Courtney also breaks down what intuitive eating actually looks like in real life (hint: it’s not just “eat whatever you want whenever you want”) and even sh...
2025-10-1315 minNourished Living29 - Yes, You Can Enjoy The Holidays AND Stay HealthyThe holidays are full of joy, celebration, and connection, but they can also feel like a season of overindulgence with the “I’ll start again in January” mindset. In this episode of The Nourished Living Podcast, Courtney shares practical tips and mindset shifts to help you stay on track with your health goals while still enjoying the festivities. From Halloween candy to Thanksgiving pie and holiday parties galore, you’ll learn how to navigate this season with balance, consistency, and grace.What You’ll Learn:Why the “all or nothing” mindset is holdi...
2025-09-3015 minNourished Living28 - Strengthen Your Immune SystemIn this episode of the Nourished Living Podcast, I’m diving deep into how we can strengthen and support our immune systems, especially as we move into cold and flu season. If you’re already feeling the back-to-school germs making their way through your home (like they are in mine!), this episode will give you practical, holistic tools to stay well.We’ll cover:How your gut and your immune system are closely connectedThe role of carbs, proteins, fats, and antioxidants in immune healthThe best immune-boosting foods and snacks to keep i...
2025-09-1515 minNourished Living27 - Fall Nourishment: Grounding Foods, Cozy Rituals & Seasonal SupportIn this episode of the Nourished Living Podcast, Courtney explores the rich, grounding energy of fall and how we can align our nourishment, movement, and rituals with the season. As nature slows down, our bodies crave comfort, warmth, and restoration—and fall foods and practices provide exactly that.You’ll discover:Seasonal foods that naturally ground and support your immune system Warming spices and cozy recipes perfect for autumn Restorative teas that balance digestion, immunity, and energy Grounding rituals like breathwork, journaling, and chakra support Ways to shift your movement into alignment with fall’s slower, restorativ...
2025-09-1014 minNourished Living26 - How to Keep Your Produce Fresh Longer: Reduce Food Waste & Save MoneyAre you tired of buying fresh fruits and veggies only to find them wilted, mushy, or spoiled just a few days later? In this episode of the Nourished Living Podcast, I’m sharing my favorite hacks to keep your produce fresher for longer—so you can save money, reduce food waste, and always have ingredients ready when you need them.From freezing herbs and ginger in ice cube trays, to the best way to store carrots, celery, potatoes, avocados, and even bread—you’ll walk away with simple, practical tips you can start using today. Here’s wh...
2025-09-0215 minNourished Living25 - Exploring Heartburn, Stress, & The Gut-Brain Connection with Dr. Carolina Arreola, Licensed Naturopathic DoctorIn this episode of the Nourished Living Podcast, Courtney sits down with Dr. Carolina Arreola, a Licensed Naturopathic Doctor specializing in gut health, hormones, and digestive care. Together, they dive into one of the most misunderstood issues: heartburn.You’ll learn:How a root-cause approach differs from conventional careWhy antacids may worsen digestive issues over timeSigns and symptoms of low stomach acid you may not recognizeLifestyle and stress factors that play a major role in gut healthSimple daily habits to support digestion and prevent heartburn naturallyWhether you deal with reflux, bloating, or just want to...
2025-08-2542 minNourished Living24 - The Hidden Cause of Heartburn + Practical Tips for ReliefIf you struggle with heartburn, bloating, fullness after meals, or indigestion, this episode is packed with tools to help you find lasting relief.In today’s episode of the Nourished Living Podcast, I’m diving deep into the surprising connection between stomach acid and heartburn. You’ll learn why so many Americans struggle with low stomach acid, how this impacts digestion, nutrient absorption, and overall health, and what natural steps you can take to restore balance—without relying on band-aid solutions like antacids.I’ll also share simple, practical strategies you can start using today to support...
2025-08-1925 minNourished Living23 - Written In The Stars: Spiritual Tools to Align Your Energy & Purpose with Courtney SprungIn this episode of the Nourished Living Podcast, I’m joined by my dear friend and intuitive guide, Courtney from QuartzDream. We dive into all things manifestation, tarot, birth charts, energy work, and how to co-create the life you truly desire—starting with your own inner healing.Courtney shares her personal story of transitioning from the corporate world into spiritual entrepreneurship, the power of working with your own energy and intuition, and how tools like tarot, astrology, and somatic practices can help guide your growth and align you with your purpose.Whet...
2025-08-0438 minNourished Living22 - The Energetics of FoodToday’s episode is a deep dive into something that has completely shifted the way I view nourishment: food energetics. This is about way more than labels, calories, or macronutrients—this is about the life force behind your food and how it impacts your energy, emotions, and healing.In this episode, I’ll walk you through the vibration of different foods—from pasture-raised meats to wild fish to fresh greens—and how they support your hormones, nervous system, and overall vitality.Whether you’ve been feeling scattered, heavy, or just disconnected from your meals, this...
2025-07-2814 minNourished Living21 - Why Diets Don't WorkIn this powerful episode of the Nourished Living Podcast, Courtney Podany unpacks why traditional diets fail—and why it's not your fault. If you've been stuck in the cycle of calorie counting, food guilt, and all-or-nothing thinking, you're not alone.Courtney shares practical, compassionate strategies to nourish your body without obsession, stabilize blood sugar, reduce cravings, and build lasting energy. This episode is for every woman who wants to ditch the diet drama and finally feel good in her body.What You'll Learn:Diets are built to fail; you are not failing—you're being fail...
2025-07-2118 minNourished Living20 - Calm Your Nervous System with Daily Habits for Stress ReliefThis episode dives into holistic tools that help reduce stress, support your adrenals, and naturally calm the nervous system. Courtney explains how managing stress goes hand-in-hand with stabilizing blood sugar—and how our daily habits outside the kitchen play a huge role.Courtney shares her favorite natural and accessible strategies to bring your body out of fight-or-flight and back into a restful, regulated state. From grounding barefoot on the earth to breathwork, morning sunlight, journaling, meditation, and even shaking off excess cortisol, this episode is packed with practical ways to support your mind, body, and blo...
2025-07-0719 minNourished Living19 - 7 More Tips To Get You Off The Blood Sugar Roller CoasterIf you’re tired of the energy crashes, intense cravings, and brain fog that seem to show up no matter what you eat, this episode is for you. In this follow-up to the popular blood sugar episode (#3), I’m sharing seven everyday habits that go beyond food pairing to help you feel balanced, energized, and in control—without giving up carbs.As a Type 1 Diabetic and Nutritional Therapist, I live and breathe blood sugar regulation, and I’m here to show you how simple shifts can make a big difference. Whether you’re new to this or lo...
2025-06-3017 minNourished Living18 - Detox Your Home: Simple Swaps That Support Your Gut & ImmunityAfter the popular episode on detoxing your kitchen (Nourished Living Podcast Episode 11), we’re taking it one step further and talking about everyday items and spaces in your home that could be contributing to your toxic load—and how to swap them out without feeling overwhelmed.This episode will give you the tools to make simple, powerful changes that support your energy, hormones, gut health, and overall well-being.What You'll Learn:Easy, budget-friendly swaps for laundry detergents, dryer sheets, and air freshenersHow houseplants can clean your air (yes, really!)Which water filters are...
2025-06-1617 minNourished Living17 - From Guilt to Grace: Mindset Lessons for the Everyday Mom with Coach Katie GrahamIn today’s episode of The Nourished Living Podcast, I sit down with Coach Katie Graham—mom, energy and connection coach for moms, podcast host, and creator of The Mom Connection—to talk about what it really takes to prioritize yourself without guilt, simplify your wellness habits, and grow into the version of yourself you’re envisioning.Katie shares how overcomplicating health and wellness often leads to burnout, and why the best thing you can do is start small and stay consistent. From creating doable routines to giving yourself grace when life gets messy, we cover practical ways to...
2025-06-0933 minNourished Living16 - Movement Is Medicine: Why You'll Never Regret Moving Your BodyIn today’s episode, we dive into one of my deepest passions: movement. Whether you’ve always loved working out or you’re just getting started, this episode is here to help you reframe exercise as something joyful, empowering, and foundational to long-term health—not just something to check off your to-do list.You’ll Learn:Why movement matters far beyond aestheticsThe physical, mental, and emotional benefits of regular exerciseHow walking can literally extend your lifeHow sweating supports your body’s natural detox processWays to sneak movement into your dayThe only workout or movement...
2025-06-0215 minNourished Living15 - My Top Healthy Habits I Never SkipIn this episode, I'm sharing a powerful mindset shift inspired by recent conversations with clients — and one that could transform how you approach your health goals. Spoiler alert: it doesn't have to be all or nothing! Whether it's 10 minutes of movement, focusing on one new habit, or building sustainable routines, this episode is packed with real-life strategies to help you feel your best without the pressure to be perfect.I’m also walking you through my daily non-negotiables — the habits I prioritize no matter how busy life gets — including workouts, balanced meals, digestion support...
2025-05-2718 minNourished Living14 - Conquer Inflammation NaturallyIn this episode, Courtney dives deep into a topic that affects nearly every aspect of our health—chronic inflammation. From persistent fatigue and bloating to stubborn weight gain and joint pain, many “normal” symptoms could be your body’s way of signaling it needs support.What You'll Learn:The difference between acute inflammation vs. chronic inflammationCommon signs of underlying inflammation you might be overlookingTop inflammatory foods to watch forHow to read food labels for inflammatory ingredientsSimple swaps and anti-inflammatory foods to add to your dietWhy stress management plays a big role in your body’s inflammatory response
2025-05-1918 minNourished Living13 - Chiropractic Care, Chronic Pain & Gut Health: A Holistic Conversation with Dr. Daniel McClellandWe're welcoming our very first guest to the Nourished Living Podcast – Dr. Daniel McClelland! Daniel is a chiropractor, movement specialist, and nutrition advocate with a deep passion for helping people feel and perform at their best.Together, we dive into:Daniel’s path from nutrition to chiropractic careWhat most people misunderstand about chiropractorsHis holistic approach to treating pain and promoting healthThe biopsychosocial model of pain – and why it mattersHow gut health and chronic pain are deeply connectedWhy nutrition is the "unicorn" of healthPractical advice for desk workers to improve posture and movementWhether you're curious about...
2025-05-1228 minNourished Living12 - Let's Talk Gut Health: Why It's Not Just A TrendGut health has become a buzzword lately — and for good reason. It connects to nearly every part of your body: digestion, immunity, hormones, energy, mood, inflammation, skin health, and even chronic disease.This is a high-level overview to get you started on your gut-healing journey, whether you’re dealing with fatigue, skin issues, digestive discomfort, food sensitivities, or just want to feel better overall.In this episode, you’ll learn:What gut health really is — and why it goes far beyond digestionThe powerful connection between your gut and your immune system, energy levels...
2025-05-0515 minNourished Living11 - Detox Your Kitchen in 10 Easy StepsSo far on the Nourished Living Podcast, we've focused a lot on food — but today, we're shifting gears slightly... to your kitchen! In this episode, we're diving into 10 simple, practical swaps you can start making right now to detoxify your kitchen and reduce your daily toxin exposure. You'll learn:The shocking number of chemicals we are exposed to dailyA brief history of how toxins became so common in our environmentsWhy chemical exposure in your kitchen matters for your hormones, metabolism, and immune healthHow everyday items like non-stick pans, plastic utensils, and...
2025-04-2814 minNourished Living10 - Q&A Time! You Asked, I Spilled (The Nutrition Tea)Welcome to the first Q&A episode of the Nourished Living Podcast! I’m answering questions straight from you—my amazing listeners—about sugar, soda, supplements, fiber, cravings, and so much more. These are the kinds of real-world questions that come up all the time in my practice, and I’m breaking them down in a clear, practical way so you can take action and feel more confident in your health choices.Here’s what I’m answering in today’s episode:When you do not have access to fresh produce, is canned produce...
2025-04-2126 min