The Nutrition Edit

Today we’re talking about how to stay motivated long-term. This is the last episode of season 4, and I want to finish out this season by giving you some tools to help carry you through towards your health and fitness goals, even when things get tough. Motivation is fleeting, so I’m sharing what you can do to push through those times when you just don’t feel like doing the thing that will get you the results that you’re after. I’ll also talk about creating “anchors” for yourself and give you 6 ways to make staying consistent easier and more enjoyable. I hope you enjoyed this season and I look forward to bringing you more great guests and content in season 5!  Click here to download my Sleep Better Strategies cheat sheet. [https://joliverwellness.pages.ontraport.net/bettersleep] Click here to submit your questions and suggestions for next season. [https://joliverwellness.com/podcastama] Episodes mentioned: Season 4, Episode 2: How to Escape the All-Or-Nothing Trap [https://joliverwellness.com/podcast/38-all-or-nothing-mindset] Season 4, Episode 3: Meal Prep Made Easy with Cat Buck Le [https://joliverwellness.com/podcast/39-meal-prep-made-easy] Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here. [https://www.schedulista.com/schedule/jeannieoliverwellness/choose_time?service_id=1074184408] Connect with me on Instagram @joliverwellness [https://www.instagram.com/joliverwellness/] and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs [https://www.joliverwellness.com/diy-programs] Music credit: Funk’d Up by Reaktor Productions A Podcast Launch Bestie [https://www.angiemjordan.com/a/2147500031/6AEpzg8a] production

In this “Ask Me Anything” episode, I’m addressing two big questions that I’m asked frequently: “Should I keep a food diary and do I have to log my food forever?" and "How do I lose weight after a pregnancy and/or the loss of a loved one?" These are both pretty common questions without simple answers, so if you’re in the midst of grief or caring for a newborn, or both, I hope this episode will be helpful to you. Tracking your food can be a helpful tool for mindful eating, getting a realistic picture of your diet, and making adjustments for better results. However, it's not necessary to track forever so I’m sharing how to make it work for you and when you may want to take a break. When it comes to losing weight after pregnancy or a major loss, caring for your nervous system, and nourishing yourself should come first. It’s ok to want to lose extra weight or feel like yourself again, but being patient and gentle with your body is the most important thing.  I’ll share ways to do that along with how to approach fat loss in a healthy way during challenging times.  Other episodes mentioned: * More on Self-Talk: Season 4, Episode 9: Nutrition for Stress Relief and Resilience [https://joliverwellness.com/podcast/44-nutrition-stress-relief] * Info about body composition testing: Season 4, Episode 7 - Ask Me Anything: Collagen, Quick Energy Boosters, Weighing Yourself [https://joliverwellness.com/podcast/42-ask-me-anything] * More on Hydration: Season 2, Episode 9 Quick Hack: Follow-up on Semaglutide and the Simplest, Cheapest Way to Feel Better and Burn More Fat, Naturally [https://joliverwellness.com/podcast/21-quick-hydration-hack-and-semaglutide-follow-up]

In this episode we're exploring the differences between going it alone,  getting the support and guidance you need, and what I call “seeking savior”. If you’re anything like me and the women who come to me for help, you’ve likely tried to figure things out on your own when it comes to your health and fitness. You’ve probably tried different diet fads or trends, workout programs, supplements, etc. with varying degrees of success, but because nothing was ever tailored to you and your life, they didn’t help long-term. A large majority of people who come to me have tried to figure out nutrition and fitness on their own, only to end up overwhelmed, confused, and burnt out by all the information out there. Today I’m sharing how to get the support and guidance you need without sacrificing your autonomy. We’ll talk about the importance of self-trust, how to build it, what to do when challenges arise, and what to look for when seeking out professional support. Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here. [https://www.schedulista.com/schedule/jeannieoliverwellness/choose_time?service_id=1074184408] Connect with me on Instagram @joliverwellness [https://www.instagram.com/joliverwellness/] and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs [https://www.joliverwellness.com/diy-programs] Music credit: Funk’d Up by Reaktor Productions A Podcast Launch Bestie [https://www.angiemjordan.com/a/2147500031/6AEpzg8a] production

In this episode of the Nutrition Edit Podcast, we delve into the unavoidable reality of stress and its impact on our lives. Stress comes in many forms, some of which we can control and others we can't, like political unrest or environmental toxins. But regardless of the source, stress affects us all differently, influenced by our circumstances and resilience levels. While we can't always eliminate stressors from our lives, we can manage our response to stress through healthy lifestyle choices. Today, we're focusing on how to use food and exercise to increase resilience and reduce stress, even when external stressors remain unchanged. Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here. [https://www.schedulista.com/schedule/jeannieoliverwellness/choose_time?service_id=1074184408] Connect with me on Instagram @joliverwellness [https://www.instagram.com/joliverwellness/] and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs [https://www.joliverwellness.com/diy-programs] Music credit: Funk’d Up by Reaktor Productions A Podcast Launch Bestie [https://www.angiemjordan.com/a/2147500031/6AEpzg8a] production Download my Sleep Better Strategies cheat sheet here [https://joliverwellness.pages.ontraport.net/bettersleep]. References: * Mock, S. E., & Arai, S. M. (2011). Childhood trauma and chronic illness in adulthood: mental health and socioeconomic status as explanatory factors and buffers. Frontiers in psychology, 1, 246. https://doi.org/10.3389/fpsyg.2010.00246 [https://doi.org/10.3389/fpsyg.2010.00246] * UCSF Center to Advance Trauma Informed Health Care - How Trauma Affects Our Health [https://cthc.ucsf.edu/why-trauma/] * Yale Medicine Fact Sheet: Chronic Stress [https://www.yalemedicine.org/conditions/stress-disorder] * Selvaraj, R., Selvamani, T. Y., Zahra, A., Malla, J., Dhanoa, R. K., Venugopal, S., Shoukrie, S. I., Hamouda, R. K., & Hamid, P. (2022). Association Between Dietary Habits and Depression: A Systematic Review. Cureus, 14(12), e32359. https://doi.org/10.7759/cureus.32359 [https://doi.org/10.7759/cureus.32359] * Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2021). Nutrition and behavioral health disorders: depression and anxiety. Nutrition reviews, 79(3), 247–260. https://doi.org/10.1093/nutrit/nuaa025 [https://doi.org/10.1093/nutrit/nuaa025] * Rao, T. S. Sathyanarayana; Asha, M. R.1; Ramesh, B. N.2; Rao, K. S. Jagannatha2. Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry [https://journals.lww.com/indianjpsychiatry/fulltext/2008/50020/understanding_nutrition,_depression_and_mental.1.aspx] 50(2):p 77-82, Apr–Jun 2008. | DOI: 10.4103/0019-5545.42391 * Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301 [https://doi.org/10.4088/pcc.v06n0301] * Medical News Today article: Is exercise more effective than medication for depression and anxiety? [https://www.medicalnewstoday.com/articles/is-exercise-more-effective-than-medication-for-depression-and-anxiety] * Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials BMJ 2024; 384 doi: https://doi.org/10.1136/bmj-2023-075847 [https://doi.org/10.1136/bmj-2023-075847] (Published 14 February 2024) Cite this as: BMJ 2024;384:e075847 * Harvard Health Blog: Diet and depression By Monique Tello, MD, MPH, Contributor, January 29, 2020 [https://www.health.harvard.edu/blog/diet-and-depression-2018022213309] * Taylor AM, Holscher HD. A review of dietary and microbial connections to depression, anxiety, and stress. [https://pubmed.ncbi.nlm.nih.gov/29985786/]Nutr Neurosci. 2020;23(3):237-250. doi:10.1080/1028415X.2018.1493808 *  https://www.healthlinkbc.ca/health-topics/ta4631 [https://www.healthlinkbc.ca/health-topics/ta4631] * https://www.lifetothefullest.abbott/en/articles/healthy-diet-can-reduce-stress.html [https://www.lifetothefullest.abbott/en/articles/healthy-diet-can-reduce-stress.html] * https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/ [https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/] * https://psychcentral.com/lib/beating-stress-through-nutrition/ [https://psychcentral.com/lib/beating-stress-through-nutrition/] * Forrest H Nielsen, LuAnn K Johnson, Huawei Zeng . Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep [https://www.jle.com/fr/revues/mrh/e-docs/magnesium_supplementation_improves_indicators_of_low_magnesium_status_and_inflammatory_stress_in_adults_older_than_51_years_wit_287101/article.phtml?cle_doc=0004617D] *. Magnesium Research. 2010;23(4):158-168. doi:10.1684/mrh.2010.0220 * https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster [https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster] * https://paleoleap.com/important-nutrients-stress-management/ [https://paleoleap.com/important-nutrients-stress-management/] * NIH B12 Fact Sheet for Consumers [https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/]

In today's episode I welcome back Dr. Michelle Leary, a functional medicine physician and the director of Functional Medicine at Vida Integrated Health. Many of us in middle age have parents who are struggling with dementia and/or Alzheimer's, and today I'm talking with Dr. Leary about longevity medicine and brain health, for women in particular.  In this episode you’re going to learn all about what longevity medicine is, and what you can do to improve your quality of life and protect your brain & cognitive health as you age. Dr. Leary talks about the impact of genetics, particularly the APOE gene, on Alzheimer's disease risk and how to test for it.  Thankfully, genetics don't necessarily dictate our fate, and Dr. Leary shares how you can promote longevity and minimize your risk of degenerative brain disease by leveraging sleep, nutrition, metabolic health, and exercise. She also discusses the role of chronic stress, insulin resistance and hormones, particularly estrogen, in brain health and cognitive decline.  Where to find Dr. Leary: Powersexbeauty.com [https://powersexbeauty.com/] Thinkvida.com [https://thinkvida.com/fm-concierge/] Mentioned in the episode: Dale Bredesen – The End of Alzheimers [https://www.apollohealthco.com/book/the-end-of-alzheimers/] Dr. Bredesen’s Program PreCode and ReCode Programs [https://www.apollohealthco.com/solutions/] References: Russell JK, Jones CK, Newhouse PA. The Role of Estrogen in Brain and Cognitive Aging [https://pubmed.ncbi.nlm.nih.gov/31364065/]. Neurotherapeutics. 2019 Jul;16(3):649-665. doi: 10.1007/s13311-019-00766-9. PMID: 31364065; PMCID: PMC6694379. Riedel BC, Thompson PM, Brinton RD. Age, APOE and sex: Triad of risk of Alzheimer's disease [https://pubmed.ncbi.nlm.nih.gov/26969397/]. J Steroid Biochem Mol Biol. 2016 Jun;160:134-47. doi: 10.1016/j.jsbmb.2016.03.012. Epub 2016 Mar 8. PMID: 26969397; PMCID: PMC4905558. Scheyer O, Rahman A, Hristov H, Berkowitz C, Isaacson RS, Diaz Brinton R, Mosconi L. Female Sex and Alzheimer's Risk: The Menopause Connection. [https://pubmed.ncbi.nlm.nih.gov/30298180/]J Prev Alzheimers Dis. 2018;5(4):225-230. doi: 10.14283/jpad.2018.34. PMID: 30298180; PMCID: PMC6198681. Islam MT. Oxidative stress and mitochondrial dysfunction-linked neurodegenerative disorders [https://pubmed.ncbi.nlm.nih.gov/27809706/]. Neurol Res. 2017 Jan;39(1):73-82. doi: 10.1080/01616412.2016.1251711. Epub 2016 Nov 3. PMID: 27809706. Sadeghmousavi S, Eskian M, Rahmani F, Rezaei N. The effect of insomnia on development of Alzheimer's disease. [https://pubmed.ncbi.nlm.nih.gov/33023629/] J Neuroinflammation. 2020 Oct 6;17(1):289. doi: 10.1186/s12974-020-01960-9. PMID: 33023629; PMCID: PMC7542374. Beam CR, Kaneshiro C, Jang JY, Reynolds CA, Pedersen NL, Gatz M. Differences Between Women and Men in Incidence Rates of Dementia and Alzheimer's Disease. [https://pubmed.ncbi.nlm.nih.gov/30010124/] J Alzheimers Dis. 2018;64(4):1077-1083. doi: 10.3233/JAD-180141. PMID: 30010124; PMCID: PMC6226313.  Daniel JM, Lindsey SH, Mostany R, Schrader LA, Zsombok A. Cardiometabolic health, menopausal estrogen therapy and the brain: How effects of estrogens diverge in healthy and unhealthy preclinical models of aging. [https://pubmed.ncbi.nlm.nih.gov/37061205/] Front Neuroendocrinol. 2023 Jul;70:101068. doi: 10.1016/j.yfrne.2023.101068. Epub 2023 Apr 13. PMID: 37061205; PMCID: PMC10725785. Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here. [https://www.schedulista.com/schedule/jeannieoliverwellness/choose_time?service_id=1074184408] Connect with me on Instagram @joliverwellness [https://www.instagram.com/joliverwellness/] and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs [https://www.joliverwellness.com/diy-programs] Music credit: Funk’d Up by Reaktor Productions A Podcast Launch Bestie [https://www.angiemjordan.com/a/2147500031/6AEpzg8a] production