Wellness Unpacked: Inclusive & Integrative Nutrition

Where To Start With IBS & Chronic Gut Issues

In this episode, Tisha is taking a deep dive into Irritable Bowel Syndrome (IBS). She unpacks what IBS is (and isn’t), the importance of getting a proper diagnosis, and practical strategies for managing symptoms.  Tisha explores the gut-brain connection, the role of stress, and how foundational habits like mindful eating, hydration, and fibre intake can make a difference. She also discusses the low FODMAP diet, common trigger foods, and the importance of personalizing your approach to gut health. Tisha shares actionable tips for tracking symptoms, understanding dietary triggers, and when to seek professional help. The episode wraps up with a look at supplements, herbal support, and the value of stress management in overall gut wellness. Episode Breakdown 02:17  What is IBS? Symptoms, types, and who it affects 06:46  Why diagnosis matters: ruling out other conditions 10:07  The low FODMAP diet: what it is and how to use it 17:27  Gut health foundations: meals, portions, hydration, fibre 24:26  Common trigger foods: coffee, spicy foods, fat, gluten, dairy 29:26  Underlying causes: SIBO, dysbiosis, bile acid malabsorption, gut-brain axis 39:24  Stress and IBS: the mind-gut connection 43:44  Supplements and herbal support for IBS 47:38  Key takeaways and actionable tips Connect with Tisha Website: nourishedwithtish.com Instagram: @nourishedwithtish TikTok: @nourishedwithtish Email: hello@nourishwithtish.com References Altomare, A., Rosa, C. D., Imperia, E., Emerenziani, S., Cicala, M., & Guarino, M. P. L. (2021). Diarrhea predominant-irritable bowel syndrome (IBS-D): Effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients, 13(5), 1506. https://doi.org/10.3390/nu13051506 [https://doi.org/10.3390/nu13051506?utm_source=chatgpt.com] Chae, Y.-R., Lee, Y. R., Kim, Y.-S., & Park, H.-Y. (2024). Diet-induced gut dysbiosis and leaky gut syndrome. Journal of Microbiology and Biotechnology, 34(4), 747–756. https://doi.org/10.4014/jmb.2312.12031 [https://doi.org/10.4014/jmb.2312.12031?utm_source=chatgpt.com] Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). Herbal remedies for constipation-predominant irritable bowel syndrome: A systematic review of randomized controlled trials. Nutrients, 15(19), 4216. https://doi.org/10.3390/nu15194216 [https://doi.org/10.3390/nu15194216?utm_source=chatgpt.com] Lacy, B. E., Pimentel, M., Brenner, D. M., Chey, W. D., Keefer, L. A., Long, M. D., & Moshiree, B. (2021). ACG clinical guideline: Management of irritable bowel syndrome. American Journal of Gastroenterology, 116(1), 17–44. https://doi.org/10.14309/ajg.0000000000001036 [https://doi.org/10.14309/ajg.0000000000001036?utm_source=chatgpt.com] Manza, F., Lungaro, L., Costanzini, A., Caputo, F., Volta, U., De Giorgio, R., & Caio, G. (2024). Gluten and wheat in women’s health: Beyond the gut. Nutrients, 16(2), 322. https://doi.org/10.3390/nu16020322 [https://doi.org/10.3390/nu16020322?utm_source=chatgpt.com] The gut‐brain axis in irritable bowel syndrome: Implementing the role of microbiota and neuroimmune interaction in personalized prevention—A narrative review. (n.d.). ProQuest. Retrieved August 13, 2025, from https://www.proquest.com/docview/3195393387?pq-origsite=primo&accountid=13631&searchKeywords=irritable%20bowel%20syndrome&sourcetype=Scholarly%20Journals [https://www.proquest.com/docview/3195393387?pq-origsite=primo&accountid=13631&searchKeywords=irritable+bowel+syndrome&sourcetype=Scholarly+Journals&utm_source=chatgpt.com] <

Gender-Inclusive Care, Queer Joy & Naturopathy with Dr. Arlie Millyard ND

In this episode of Wellness Unpacked, host Tisha is joined by Dr. Arlie Millyard (she/her), a naturopathic doctor specializing in LGBTQ2SIA+ wellness and gut health. They delve into the intricacies of queer inclusive care, the impact of stress on the gut, and the importance of a body-neutral approach to health.  Dr. Millyard shares her personal journey into naturopathic medicine, the significance of understanding intersectionality in healthcare, and practical advice for advocating for one's health in potentially non-affirming healthcare environments. They also discuss the common health concerns within the queer community, the role of resilience and community in wellness, and strategies for managing IBS and nervous system dysregulation. 02:33 Journey into Naturopathic Medicine 05:08 Understanding Naturopathy 07:07 Inclusive Healthcare for LGBTQ2SIA+ 10:31 Challenges in Traditional Healthcare 13:47 Navigating Healthcare as a Queer Patient 19:56 Health Patterns in Queer and Trans Folks 24:36 The Gut-Mind Connection and IBS 34:02 Understanding Body Neutral and Weight Neutral Approaches 36:37 Toxic Wellness Culture and Its Roots 40:32 Addressing Stress and Nervous System Dysregulation 43:00 Vagus Nerve Stimulation and Gut Health 46:53 Incorporating Joy and Community into Wellness 57:01 Creating Safer Spaces for Queer People in Healthcare 01:00: Daily Rituals for Nervous System Regulation Connect with Dr. Arlie Millyard Website: https://arliemillyard.ca/ [https://arliemillyard.ca/] Heal All Consulting: https://healallconsulting.ca/ [https://healallconsulting.ca/] Instagram: @dr.arlie.nd [https://www.instagram.com/dr.arlie.nd] Follow Tisha Website: nourishedwithtish.com [https://nourishedwithtish.com/] Instagram: @nourishedwithtish [https://www.instagram.com/nourishedwithtish/] Tiktok: @nourishedwithtish

Fueling Your Workouts With Leeauna Duchesne RD Part 2

In Part 2, we continue where we left off with Registered Dietitian Leeauna Duchesne. We explore the impact of the menstrual cycle on energy levels and workout performance, common mistakes in fueling for exercise, and the importance of recovery, including sleep and hydration.  01:22 Impact of Menstrual Cycle on Fitness 05:20 Supporting Recovery and Nutrition 11:12 Common Mistakes in Nutrition and Fitness 19:58 Shifting Mindset from Aesthetics to Performance 22:14 Signs of Under Fueling 33:24 Final Thoughts and Where to Find More Information Follow Leeauna Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/ [https://www.shelleyrd.com/] Diet Redefined (BC): https://dietredefined.com/about/ [https://dietredefined.com/about/] Instagram: @that.rd.life [https://www.instagram.com/that.rd.life] Follow Tisha Website: nourishedwithtish.com [https://nourishedwithtish.com/] Instagram: @nourishedwithtish [https://www.instagram.com/nourishedwithtish/] Tiktok: @nourishedwithtish

Fueling Your Workouts With Leeauna Duchesne RD Part 1

In this episode of 'Wellness Unpacked,' host Tisha chats with Registered Dietitian Leeauna Duchesne (she/her) about how to fuel your workouts through proper nutrition and supplementation. They cover topics such as the importance of pre- and post-workout nutrition, the role of specific supplements like creatine, protein powders, and omega-3 fatty acids, and the nuances of eating to support different types of workouts.  Learn about the best practices for staying hydrated, how to choose the right kind of protein powder, and why certain supplements might be worth considering for optimizing your fitness and overall health. 03:09 Leeauna's Journey into Dietetics and Fitness 07:24 Fueling Your Workouts: Pre and Post Nutrition 18:11 Protein Needs and Sources for Women 24:48 Plant-Based Protein Powders and Leucine 25:09 Understanding Creatine: Benefits Beyond Muscle 27:31 Gender Differences in Creatine Usage 29:14 Optimal Timing and Forms of Creatine 32:39 Electrolytes: Hype vs. Necessity 36:03 Top Supplement Recommendations for Active Women 41:47 Supplements on a Budget: Top Picks 44:03 Overhyped Supplements to Avoid 47:29 Podcast Conclusion and Next Episode Preview Follow Leeauna Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/ [https://www.shelleyrd.com/] Diet Redefined (BC): https://dietredefined.com/about/ [https://dietredefined.com/about/] Instagram: @that.rd.life [https://www.instagram.com/that.rd.life] Follow Tisha Website: nourishedwithtish.com [https://nourishedwithtish.com/] Instagram: @nourishedwithtish [https://www.instagram.com/nourishedwithtish/] Tiktok: @nourishedwithtish

Understanding PCOS Part 2: Hormone Support, Nutrient Deficiencies & Supplements

In this episode of Wellness Unpacked, Tisha continues the discussion on managing PCOS, focusing on reducing androgens through nutritional strategies, exercise, and stress reduction. Key topics include the importance of balancing blood sugar and reducing inflammation, the potential impact of supplements like NAC and Myo-Inositol, and supporting overall hormone health.  00:34 PCOS Deep Dive Part 2 Overview 01:56 Reducing Androgens: Nutritional Strategies 09:18 Exercise and Stress Reduction for PCOS 12:09 Importance of Sleep and Stress Management 15:52 Nutrient Deficiencies in PCOS 18:24 Supplements for PCOS Management 28:19 Conclusion and Final Thoughts Follow Tisha Website: nourishedwithtish.com [https://nourishedwithtish.com/] Instagram: @nourishedwithtish [https://www.instagram.com/nourishedwithtish/] Tiktok: @nourishedwithtish Transcript & References [https://nourishedwithtish.com/understanding-pcos-part-2-hormone-support-nutrient-deficiencies-supplements/] Mentioned In The Podcast: * Beat The Burnout Masterclass [https://nourishedwithtish.com/beat-the-burnout/]