41. LM Week 2025 Day 8: Sustainable Behavior Change with Dr. Erica Jowett Hirst

47. Healthy Nutrition for Pregnancy and Postpartum Without the Perfectionism Featuring Nicole Hoskens, RD

Registered dietitian, fitness instructor, content creator, and now first-time mom — Nicole Hoskens is back for Part 2, and she's bringing the real talk on what pregnancy and postpartum nutrition actually look like when you're a health professional living it firsthand. In this episode, Nicole opens up about navigating food aversions, sweet cravings, and body image shifts during pregnancy, how she fueled herself postpartum while breastfeeding with almost no free time, the game-changing role her husband and support system played, and how she's already building healthy food habits for her 13-month-old son. If you're pregnant, a new mom, thinking about getting pregnant, or just a busy person who wants practical nutrition advice — this episode is packed with honest, actionable tips you can actually use! In this episode, we cover: * Why protein + fiber is Nicole's non-negotiable power duo (and why only 5% of Americans hit their fiber goals) * How Nicole managed pregnancy cravings the smart way — honoring them without derailing her nutrition * The mindset shift that helped her feel good about weight gain during pregnancy * Why exercise was her biggest mental health tool — even when she didn't want to do it * How her husband and support system made postpartum nutrition possible (and what she wishes more moms would ask for) * Pre-conception habits to build NOW — before you're even pregnant * Baby-led weaning vs. purees — what Nicole did, and how she's transitioning her son to family meals * The snack drawer trick that saved her nutrition at 2am postpartum * Why protein bars went from "never" to "always" in her postpartum bag * Simple meal planning strategies for busy parents Connect with Nicole Hoskens: * Instagram: https://www.instagram.com/nicolehoskens/ [https://www.instagram.com/nicolehoskens/] * TikTok: https://www.tiktok.com/@nicolehoskens [https://www.tiktok.com/@nicolehoskens] * YouTube: https://www.youtube.com/@Nicolehoskens [https://www.youtube.com/@Nicolehoskens] * LinkedIn: https://www.linkedin.com/in/nicolehoskens [https://www.linkedin.com/in/nicolehoskens] * Booking/Management: management@nicolehoskens.com [management@nicolehoskens.com] Enjoyed this episode? Subscribe, rate, and review the podcast — and share it with a mama (or mama-to-be) who needs to hear this!

46. You Can’t Live a Full Life on an Empty Stomach with Kait Richardson, RD

You can't pour from an empty cup — and you definitely can't live your most purpose-driven life if you're depleted, distracted by food, or running on fumes! In this episode, Melyssa sits down with Kait Richardson, a registered dietitian nutritionist, TEDx speaker, and author based in Orlando, FL. Kait brings her signature blend of science-backed knowledge and real-talk wisdom to one of the most confusing topics out there: nutrition. But here's what makes this conversation different — Kait isn't here to give you another food rule to follow. She's here to help you figure out WHY you keep knowing what to do…and still not doing it! In this episode, you'll learn: → Why nutrition education is only 5% of the puzzle (and what actually moves the needle) → How to build systems that support sustainable healthy eating — not just motivation → What the dietary guidelines actually mean for everyday people → Why you don't need a chronic disease diagnosis to benefit from working with an RD → Two first steps you can take TODAY to start optimizing your nutrition Meet Our Guest: Kait Richardson Kait Richardson is a registered dietitian nutritionist based in Orlando, FL, where she runs a private nutrition practice called Nutrition Awareness. With thousands of one-on-one client conversations under her belt, Kait has become a leading voice in practical, sustainable nutrition — and a sought-after corporate speaker and keynote presenter. She's the author of How to Eat Like a Normal Person and a TEDx speaker whose talk, "The Importance of Fueling," is available on YouTube. Episode Highlights: * Kait's backstory: from controlling food and fitness in college to becoming a registered dietitian who helps others break that cycle * The power of consistency over intensity — and why your "why" has to be bigger than a bad day * The truth about the dietary guidelines: useful tools, not universal mandates * Why getting in the kitchen is one of the most underrated health habits you can build * How a 24-year-old client with "nothing wrong" transformed his energy and long-term health just by optimizing his daily fuel Resources Mentioned: * Kait's TEDx Talk: "The Importance of Fueling Your Body" — https://youtu.be/fGAyh_kOT0I?si=6at00umsKa5Cgq1_ [https://youtu.be/fGAyh_kOT0I?si=6at00umsKa5Cgq1_] * Kait's book: How to Eat Like a Normal Person → https://a.co/d/0hn32f4D [https://a.co/d/0hn32f4D] * Kait's website: katerichardsonrd.com [http://katerichardsonrd.com] * Connect with Kait on LinkedIn: https://www.linkedin.com/in/kaitrichardson497/ [https://www.linkedin.com/in/kaitrichardson497/] The information shared in this podcast is for educational purposes only and is not a substitute for professional medical or nutrition advice. CONNECT WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram:  @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website:  https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

45. How to Heal Your Relationship with Food and Your Body: Intuitive Eating and Body Image with Dr. Morgan Francis

If you’ve ever felt stuck in the “I’ll love my body when…” loop, this episode is for you! Dr. Morgan Francis breaks down how diet culture shapes body image, how disordered eating can show up (even when it looks like “wellness”), and what it actually takes to rebuild trust with your body. In this episode, Melyssa sits down with Dr. Morgan Francis to explore the complex relationship between body image, food, and mental health. They discuss why health can't be determined by appearance alone, the spectrum from body love to body respect, and how trauma, grief, and stress can deeply impact eating behaviors. Dr. Francis explains the warning signs of when "wellness" crosses into dysfunction, including the destructive binge–restrict cycle that keeps so many people stuck in patterns of deprivation and shame. The conversation also offers practical, nervous system-informed tools for building a healthier relationship with food—like using humming to activate the vagus nerve, grounding through the five senses, eating without distraction, and prioritizing satisfaction. They cover the importance of reconnecting with hunger and satiety cues, the potential need for medical support through labs and bloodwork, and empowerment strategies for people-pleasers, including learning to honor your own needs and make space for suppressed emotions. The episode wraps with guidance on parenting and prevention, touching on social media boundaries, media literacy, and the reality that body image struggles affect all genders. DISCLAIMER: This episode is for educational purposes only and is not medical advice or a substitute for professional counseling. DR. MORGAN FRANCIS * Doctor of Clinical Psychology, Licensed Mental Health Therapist, Owner of Scottsdale Premier Counseling * Bio: Dr. Morgan Francis is a Doctor of Clinical Psychology and a Licensed Mental Health Therapist working with individuals and couples. She is the owner of Scottsdale Premier Counseling, in Scottsdale, Arizona. Her mission is to break through the mental health shame game. With over 20 years of experience specializing in the treatment of Body Image and Eating Disorders, Dr. Francis can empower you to make peace with your body and food. You can watch her as the Mental Health Expert for 12 News Arizona. She also serves as public speaker and consultant on mental health helping churches, schools, and community organizations. You can work with Dr. Francis by accessing her online courses or attending her webinars. Dr. Francis lives in Scottsdale, Arizona with her husband, three children, and black lab. * Contact Information: Drmorganfrancis@scottsdalepremiercounseling.com [Drmorganfrancis@scottsdalepremiercounseling.com] * Social Media Links: Instagram [https://www.instagram.com/drmorganfrancis/] | Website [www.scottsdalepremiercounseling.com] | Online Courses [https://www.scottsdalepremiercounseling.com/courses] Resources: * Find a therapist: Psychology Today directory (search by state + specialty) WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Grab our FREE Wellness Wheel Activity [https://www.healthylivingdoesnthavetosuck.com/wellness] sneak peek from the book! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

44. Season 4 Kickoff & Let's Go Red for Women's Heart Health!

Welcome to Season 4 of the Healthy Living Doesn't Have to SUCK Podcast! In this special episode, host Melyssa Allen kicks off an exciting new chapter as she announces her nomination for the American Heart Association's Woman of Impact Campaign. With February being Heart Health Month and Go Red for Women Day, Melyssa shares her passion for raising awareness about women's heart health and how you can get involved in this important cause. Discover why heart disease is the leading cause of death in women—a fact that only 44% of women are aware of—and learn how lifestyle medicine plays a crucial role in prevention and management. Melyssa opens up about her personal connection to this mission, including her own journey with high cholesterol, and explains how small, intentional changes can create a ripple effect of positive impact in your community. Over the next nine weeks, Melyssa invites you to join her team "In Our Change Maker Era" to support women's heart health research, community CPR training initiatives, and educational programs. Whether through donations, sharing content, or simply learning about heart health, every action counts toward creating a healthier, happier world. Episode Highlights: * Introduction to the American Heart Association Woman of Impact Campaign and why Melyssa is honored to be a nominee * How you can support the campaign through donations, joining the team, and engaging with heart health education content * Eye-opening statistics about women's heart health and why awareness matters * The importance of recognizing heart attack and stroke symptoms in women (including the B FAST acronym) * Melyssa's personal why: managing high cholesterol and supporting others affected by heart disease * The Change Maker Challenge and how you can earn direct impact points by watching educational videos * Week 1 focus: Kickstarting Your Community and rallying together for women's heart health * How lifestyle factors like stress management, nutrition, physical activity, and limiting alcohol impact heart health Join the movement and become part of the change maker community working to empower women with the knowledge and tools they need to protect their heart health. Together, we can make healthy living not only achievable but enjoyable! WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

43. Unexpected Travels, Turning 36, and Happy 3rd Book Birthday!

In this heartfelt episode recorded from Heidelberg, Germany, Melyssa reflects on her 36th birthday, her book's 3rd anniversary, and the challenging year that 2025 has been. She shares about an unexpected trip with her mom, the struggles she's faced in business and life, and introduces her three guiding words for the year ahead: consistency, bold action, and intentionality. Melyssa opens up about feeling stuck in a rut, battling self-doubt, and the loneliness that's crept in this year. She emphasizes the importance of asking for support, sitting in the discomfort without getting stuck, and remembering that we all have the strength to get through tough times. She also shares practical examples of how she's working to overcome self-consciousness and show up more boldly for her business and audience. This episode is a raw, real conversation about navigating life's challenges, maintaining hope, and taking action even when it feels uncomfortable. If you're going through something difficult right now, this episode will remind you that you're not alone—and that you have what it takes to keep going. Key Takeaways: * Sit in the suck, don't get stuck – It's okay to acknowledge when things are hard, but don't let yourself stay there * Three words for 36 – Consistency, bold action, and intentionality as guiding principles for growth * Bold action means doing it anyway – Push through self-doubt and fear of judgment to show up for your goals * Asking for help is strength – Connecting with support systems is essential for getting through tough times * You are strong enough – Even when you don't feel it, you have the resilience to face what life throws at you TIMESTAMPS * 00:00 – Introduction and welcome to Season 3 * 02:15 – Unexpected trip to Germany and birthday reflections * 06:30 – The challenging year of 2025: feeling stuck and knocked down * 10:45 – Birthday theme for 36: Consistency, bold action, and intentionality * 15:20 – Overcoming self-doubt and not caring what others think * 18:00 – Book sales reflection and commitment to bold promotion * 22:30 – The importance of intentionality in relationships and friendships * 27:00 – Finding a sense of belonging and connection * 30:15 – Asking for support and celebrating small wins * 35:00 – Big hairy audacious goal: Changing a million lives * 38:45 – Getting through the tough stuff and growing through what you go through * 42:00 – Closing thoughts and book promotion WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Grab our FREE Wellness Wheel Activity [https://www.healthylivingdoesnthavetosuck.com/wellness] sneak peek from the book! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]