Shows
Let's Be Healthy Latinas!98. "I lost weight and then got diabetes": Here Is What I Shared with My Loved One (Spanish explanation included)Send Naihomy encouraging words!đIn this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well!We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength training, and small daily habits improve blood sugar, cholesterol, bone health, and pain. We speak in English and Spanish to reach fam...
2025-11-0642 minLet's Be Healthy Latinas!97. When Change & Decisions Feel Hard: 5 Steps to Help You GroundSend Naihomy encouraging words!đWe trade a planned topic for a real-time unpacking of how overwhelming decisions were draining our energy and how five simple practices brought us back to a grounded, clear place. We connect emotional stagnation to physical symptoms, use tools to regulate and reflect, and end with flexible, values-led action.⢠naming stagnant emotions and their impact on the body⢠the cost of avoidance, rushing decisions, and rigidity⢠feeling the full emotion without performing calm⢠speaking with safe people for validation, mirrors, and perspective⢠journaling prompts that surface lessons, fears, and th...
2025-10-0938 minLet's Be Healthy Latinas!96. Stress, Food, & Digestive Issues: Why It Feels Impossible to Trust Your Body, Lose Weight, or Fix Your HormonesSend Naihomy encouraging words!đWe map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again.⢠morning rush pattern that leads to no breakfast and 3 p.m. crashes⢠how stress redirects blood flow and stalls digestion⢠cortisol-driven cravings and the willpower myth⢠restriction, bingeing, poor sleep, and slowed metabolism⢠practical non-food stress tools: breath, micro-movement, bookend routines⢠warm hydration and quick high-prot...
2025-10-0242 minLet's Be Healthy Latinas!95. The Real Reason You Can't Stick to Your Health Goals (Hint: It's Not Willpower)Send Naihomy encouraging words!đWillpower isn't the magic solution for achieving health goals that many believe it to be. It's a limited resource that eventually becomes depleted, leaving us without a backup plan when our determination runs out.⢠Willpower is defined as control exerted to do something or restrain impulses⢠According to psychological science, willpower is a limited resource capable of being depleted⢠Career demands, stress, poor sleep, knowledge gaps, and hormonal shifts all sabotage health goals⢠Your environmentâincluding the people around you, your schedule, home setup, and mindsetâsignificantly impacts success⢠S...
2025-09-2534 minLet's Be Healthy Latinas!94. Feeling Guilty Spending Money on Fancy Food When There Are Bills to PaySend Naihomy encouraging words!đWe discuss the guilt many Latinas feel when spending money on healthy foods and why investing in quality nutrition is actually a smart financial decision in the long run.⢠The "expensive food vs. bills to pay" mindset often ignores the hidden costs of cheap food⢠Spending on over-the-counter medications, doctor visits, and lost productivity from feeling unwell adds up⢠Many of us maintain a double standard - happily spending on designer items but hesitating on quality food⢠Cheap food now equals expensive health problems later⢠We often fail to conne...
2025-09-1831 minLet's Be Healthy Latinas!93. Your Career Shouldn't Cost You Your Health with Career Coach Carla SantamariaSend Naihomy encouraging words!đCareer coach Carla Santamaria shares how first-gen professionals can increase their salaries, navigate workplace systems, and set boundaries for better work-life integration. She reveals strategies that have helped her clients collectively increase their salaries by over half a million dollars since 2021.⢠Understanding the four factors that determine your market rate: industry, location, function, and expertise level⢠Learning to articulate and quantify your value with specific metrics and accomplishments⢠Setting boundaries starts with small steps like taking your lunch break and creating after-work rituals⢠Using phrases like "I am happy to ta...
2025-09-1157 minLet's Be Healthy Latinas!92. When Your Husband Thinks You're Being "Extra" About Ingredients & Clean EatingSend Naihomy encouraging words!đWhen your partner thinks you're being "too extra" about clean eating, it creates tension that can make you question your own body signals and health choices. This relationship dynamic is part of a larger societal pattern where women's health concerns are often dismissed or labeled as dramatic.⢠Cultural sayings like "I eat anything" served previous generations but don't work in today's processed food environment⢠Males don't experience the same hormonal fluctuations as females, making it harder for them to understand food sensitivities⢠Partners often question if organic or healthier options a...
2025-09-0437 minLet's Be Healthy Latinas!91. Modeling Healthy Habits For Your Kid When You Don't Even Know What Those Look LikeSend Naihomy encouraging words!đWe explore the challenges of wanting to model healthy habits for our children when we haven't learned these behaviors ourselves, offering practical ways to start this journey without perfectionism.⢠The podcast name has changed to "Let's Be Healthy Latinas" to reflect our community focus and make it easier for Latinas seeking health resources to find us⢠Children learn by watching what we do, not just what we say â they are natural detectives observing our habits⢠Perfectionism around health creates paralysis â start with small, imperfect steps rather than waiting to have everythi...
2025-08-2832 minLet's Be Healthy Latinas!Welcome to ⨠Let's Be Healthy Latinas ⨠PodcastSend Naihomy encouraging words!đLetâs Be Healthy Latinas is the podcast for busy, high-achieving Latinas who are tired of putting themselves last. Hosted by Bronx-raised Dominicana and Certified Integrative Nutrition and Hormone Health Coach, Naihomy Jerez, this is where cultura meets real-life health.Weâll talk food, hormones, energy, and all the cultural pressures that come with being the strong one in the familyâwithout the guilt, confusion, or boring wellness talk. Expect real conversations, practical tips you can actually use, and a cafecito-sized dose of motivation to help you break cyc...
2025-08-2701 minLet's Be Healthy Latinas!90. You Meal Plan Every Sunday But Still End Up Ordering Food Delivery by WednesdaySend Naihomy encouraging words!đDiscover why Pinterest-perfect meal prepping might be the biggest obstacle in your wellness journey, creating cycles of guilt and failure rather than sustainable healthy habits.⢠Rigid meal prep plans often lead to boredom, waste, and eventually abandoning the entire process by mid-week⢠Cultural disconnect occurs when traditional foods are excluded from "healthy" meal prep examples⢠The time investment required for perfect meal prepping is unrealistic for most busy people⢠Learning multiple new skills at once (cooking techniques, unfamiliar foods, meal planning) creates overwhelm⢠Sustainable meal planning requires flexibility...
2025-08-2128 minLet's Be Healthy Latinas!89. "I'm on Three Medications But No One's Talked to Me About Food" Why does it matter?Send Naihomy encouraging words!đWe explore the frustrating disconnect between conventional medical care and true healing, highlighting how doctors often lack training in nutrition and lifestyle medicine despite their crucial role in health.⢠Medical professionals typically focus on treating symptoms rather than addressing root causes⢠Women's health concerns are frequently dismissed or misunderstood in conventional medical settings⢠Most doctors receive minimal education on nutrition and lifestyle interventions⢠Personal story of reversing prediabetes through food and lifestyle changes without medication⢠Client success stories including resolving IBS, PCOS, acne, autoimmune conditions and fertility issuesâ˘...
2025-08-1431 minLet's Be Healthy Latinas!88. Enjoy Vacation without Strict Wellness Rules: Traveling to see Benitođ° In PRSend Naihomy encouraging words!đWellness on vacation doesn't mean strict rulesâit means making choices that help you fully enjoy your trip without feeling sick or exhausted afterward. We share practical strategies for balancing indulgence with self-care while exploring new destinations.⢠Identify water sources immediately upon arrival to stay hydrated in hot climates and counteract travel dehydration⢠Pack protein powder packets for quick morning fuel or late-night options when restaurant timing doesn't align with hunger⢠Move your body in ways that feel goodâhotel gyms, walking tours, local fitness classes, or simple in-room stretching
2025-07-3143 minLet's Be Healthy Latinas!87. Travel Prep to see Benitođ° In PR: Don't Torture Yourself Before VacationSend Naihomy encouraging words!đWe explore how to maintain wellness while traveling, focusing on preparation strategies for staying healthy and feeling good throughout your trip instead of torturing yourself with last-minute crash diets.⢠Building a wellness foundation by understanding your body's needs before travel⢠Packing protein-rich snacks like jerky, protein bars, and nuts for travel days⢠Taking a small cooler with perishables like cheese sticks, yogurt, and fruit⢠Bringing an empty water bottle and electrolytes to stay hydrated during flights⢠Packing workout clothes, resistance bands, and a jump rope for optional movement...
2025-07-2433 minLet's Be Healthy Latinas!86. The Courage to Rest: Practicing What I PreachSend Naihomy encouraging words!đTaking a break from the podcast in July to rest and recover from burnout after months of physical health challenges and a busy family schedule.⢠Sharing the importance of listening to your body's signals before getting sick⢠Experiencing burnout that's affecting creativity, mood, and desire to show up⢠Dealing with consecutive health issues since March (COVID, sprained ankle, infection)⢠Managing family responsibilities during the busy end-of-school season⢠Explaining why true rest isn't solved with a spa day or face mask⢠Providing four categories of recommended episodes to listen to du...
2025-06-2619 minLet's Be Healthy Latinas!85. You Deserve to Feel Good: Pregnancy, Health, & Relationships with Samantha (So_Manti)Send Naihomy encouraging words!đSamantha Ortiz Young, a Latina entrepreneur and Nike trainer, shares her journey in wellness, revealing how her father's kidney disease taught her to view movement as a privilege and shaped her approach to fitness, pregnancy, and life.⢠Witnessing her father's health struggles from a young age gave Samantha a unique perspective on wellness as a privilege⢠The mindset shift required for wellness involves daily affirmations, surrounding yourself with supportive people, and celebrating small wins⢠Samantha shares her surprisingly positive pregnancy experience at age 36 and why she initially hesitated to talk abou...
2025-06-191h 02Let's Be Healthy Latinas!84. Healing Through Food: Finding Your Way Off the Struggle BusSend Naihomy encouraging words!đWe explore how healing through food works by comparing our body to a city where hormones are cars and food functions as traffic lights directing these messengers throughout our system.⢠Feeling unwell has become normalized despite common symptoms like migraines, bloating, and fatigue not being normal parts of aging⢠Understanding food as the traffic lights that direct hormonal communication helps explain why simply treating symptoms doesn't solve underlying problems⢠The conventional medical approach often addresses the "cars" (symptoms) rather than fixing the "traffic lights" (food and lifestyle factors)⢠Naihomy sha...
2025-06-1238 minLet's Be Healthy Latinas!83. The Secret to Wellness You are Missing: As You Change, So Should Your WellnessSend Naihomy encouraging words!đLearning to feed ourselves properly as adults isn't something to be embarrassed aboutâit's a necessary skill in our modern food environment. Wellness must evolve through life's changes, from hormonal shifts to new parenthood to temporary disruptions.⢠Understanding how food works in our bodies is essential because our food landscape has changed dramatically with processing and additives⢠Female bodies experience continuous hormonal shifts requiring different wellness approaches throughout life⢠Permanent changes like parenthood, grief, and aging demand reimagining our wellness strategies⢠Temporary disruptions (injury, relocation, caregiving) require flexibility rather than a...
2025-06-0538 minLet's Be Healthy Latinas!82. Unfiltered Truth: From Curated to Letting it All Hang OutSend Naihomy encouraging words!đThis raw, unfiltered episode explores the challenges of maintaining a curated image while dealing with burnout, entrepreneurship struggles, and health issues. I share my personal journey of exhaustion and the pressure to appear put together even when everything feels like it's falling apart.⢠Growing up conditioned to look presentable on the outside regardless of inner turmoil⢠The physical toll of back-to-back health issues including COVID and unexpected infections⢠Navigating the challenges of parenting a neurodivergent child while running a business⢠The reality of small business ownership without a team to sup...
2025-05-2941 minLet's Be Healthy Latinas!81. Encouraging and Supporting Loved Ones on Their Wellness JourneySend Naihomy encouraging words!đWe explore how to support loved ones on their wellness journeys without creating resistance or shame. When we experience positive health transformations, it's natural to want our family and friends to join us, but timing and approach matter tremendously.⢠Understanding that everyone's wellness timeline differs â what motivated you might not motivate them⢠Recognizing barriers like embarrassment, fear of change, generational trauma around food, and ingrained limiting beliefs⢠Avoiding constant criticism, blame, or shame when loved ones don't make health changes⢠Using invitations instead of instructions â invite them to try new foods o...
2025-05-2244 minLet's Be Healthy Latinas!80. When Your Business Chooses You: 5 Year AnniversarySend Naihomy encouraging words!đNaihomy reflects on her unexpected five-year entrepreneurial journey, tracing how her personal health transformation led to a successful coaching business despite her initial resistance to entrepreneurship. She shares intimate stories about her childhood perceptions of business ownership and how overcoming her own limiting beliefs allowed her to help countless women achieve sustainable health results.⢠Growing up with a negative view of entrepreneurship, seeing it as "something poor people did" when they couldn't make enough money⢠Transforming her health after having children, losing 50 pounds and maintaining results without restrictive dieting⢠Starting...
2025-05-1544 minLet's Be Healthy Latinas!79. Overwhelm, Perfectionism, Envy: The Real Wellness Tea + 5 Ways to DealSend Naihomy encouraging words!đWe explore the three major barriers that derail wellness journeys and how to navigate through them for sustainable health. Overwhelm, perfectionism, and envy create mental roadblocks that prevent consistent progress and satisfaction with our wellness efforts.⢠Situations often lead to overwhelm when we take on more than our emotional and mental capacity can handle⢠Perfectionism is "petty AF" - focusing on nitpicky details instead of the bigger wellness goal⢠When we can't execute perfectly, we often abandon our efforts entirely rather than adapting⢠Comparing ourselves to others (envy) makes us mi...
2025-05-0841 minLet's Be Healthy Latinas!78. Navigating Perimenopause & Radical Honesty in Her Health Journey with Mageline [Client]Send Naihomy encouraging words!đMageline Concepcion shares her journey from endurance athlete to perimenopause wellness pioneer, revealing how her body's changing needs forced her to completely reimagine her approach to nutrition and fitness after 40.⢠Started fitness journey in her 20s focused solely on "getting skinny" through running and endurance sports⢠Transitioned to viewing movement as essential for mental balance and stress management in her 30s⢠Pregnancy at 37 required first major lifestyle adjustment and more mindful eating⢠Discovered at 39 that previous workout and nutrition strategies no longer worked⢠Experienced frustration when consistent weight traini...
2025-05-011h 10Let's Be Healthy Latinas!77. A New Perspective on BurnoutSend Naihomy encouraging words!đBurnout can happen from just living your regular life, even when you don't think you're doing "too much" - and our bodies will eventually force us to slow down if we don't recognize the signs. ⢠Daily responsibilities like parenting, cooking, and running a business can lead to burnout without realizing it⢠The mental and emotional load of life is often more exhausting than physical tasks⢠Signs of burnout include losing interest in activities you normally enjoy⢠Taking a real break means resting from your regular life, not planning stress-induc...
2025-04-2430 min