The Science of Carbohydrates: Why “Cutting Carbs” Fails Your Future Self

Is Your Fear of Fiber Making Your Food Noise Worse?

I have a sneaking suspicion that fiber just hired protein’s PR team. Suddenly it feels like the new "it" nutrient (which I do love as a dietitian), but for a lot of the women I work with, it just feels like one more thing to calculate at a meal-again like you’re taking a math test instead of eating lunch. Whether you've been taught to count fiber-rich foods in terms of "points" you're allowed to have at a meal... Or if you’ve been caught in the cycle of "fiber-maxxing" with supplements and low-carb tortillas only to end up painfully bloated and frustrated, I’m talking directly to you today. Plus we’re breaking down why the wellness world’s obsession with maxxing or eliminating fiber might actually be keeping your food noise at an all-time high. You don’t have to choose between caring about your health and being at peace with your body. Let’s find a path forward that actually feels sustainable & (yes!) joyful! Ready for a new path with personalized support? * ⁠⁠⁠Book a Discovery Call Here⁠⁠⁠ [https://www.gentlegutnutrition.com/clientapplication]* * Follow ⁠@gentlegutnutrition⁠ [https://www.instagram.com/gentlegutnutrition/] for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants about hot topics. * PMID: 39364521 [https://pmc.ncbi.nlm.nih.gov/articles/PMC11448742/#:~:text=From%20baseline%20to%20follow%2Dup,%2C%20%2D4.91%25%2C%20and%20%2D] * Easy reference guide [https://drive.google.com/file/d/14dsG90WiuCNCfs21-XWWyc-1Oc60yxf7/view?usp=sharing] for sources of fiber * Budget Bites Guide [https://gentlegutnutrition.myflodesk.com/fi8rxu2jud]- This free guide includes a months worth of balanced, budget-conscious meals to help you support your gut health confidently!

The Science of Carbohydrates: Why “Cutting Carbs” Fails Your Future Self

If the word carbohydrate brings up feelings of guilt or a reflex to restrict, I want you to know that you aren't alone. For decades, we’ve been told that cutting carbs is the secret to health, but for many of us, it has only led to a cycle of hunger and frustration. In this episode, we’re setting the food rules aside to look at the science of how your body actually works. We’re exploring how we got here and why that late night pantry raid isn't a lack of willpower, it’s your biology trying to save you from a carbohydrate deficit. Together we will unpack: * The history of diet trends that taught us to view fuel as the enemy * The science behind carbs and why they matter so much for your daily function * How your body digests and absorbs carbohydrates to keep you energized * Why cutting carbs can actually work against your body and your long-term health goals * Sustainable steps to walk forward with confidence and peace at mealtime It’s time to stop fighting your body and start supporting it with the nourishment it’s been asking for. Let’s trade the restriction for a path that feels both sustainable and joyful. Ready for a new path with personalized support? * ⁠⁠Book a Discovery Call Here⁠⁠ [https://www.gentlegutnutrition.com/clientapplication]* * Follow @gentlegutnutrition [https://www.instagram.com/gentlegutnutrition/] for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants about hot topics. * Intuitive Eating: A Revolutionary Anti Diet Approach [https://www.amazon.com/dp/1250255198?ref_=cm_sw_r_cp_ud_dp_PW8Q4BPNPSNZ2WR7ADA6] by Evelyn Tribole MS, RDN & Elyse Resch MS, RDN nutrition, diet culture, women’s health, food rules, gut health, disordered eating, sustainable eating, confidence, food noise, women over 40, midlife nutrition, dietitian

Why "Just Eat Intuitively" Isn't Working for You (Yet!) ft. Olivia (@foodfreedomwithliv)

Welcome to a little corner of the internet where you can finally breathe again. I’m your host, Jacquelyn Ehmer, a registered dietitian-nutritionist with a passion for helping women finally find the joy in food again while supporting your health (& blocking out all the diet culture noise along the way!) In this episode, I’m joined by my friend Olivia from @foodfreedomwithliv for an unfiltered, deep dive chat about what intuitive eating actually is. (Think of it as meeting up at a coffee shop to chat with your two favorite non-diet dietitians) If you’ve spent decades following strict diet plans, the idea of not having a plan and just trusting your body can feel pretty impossible, maybe even irresponsible at first. If you’ve felt like intuitive eating just isn't working for you yet, we’re here to clear up the confusion. In this episode, we’ll unpack: * Why intuitive eating can feel like learning a new language when your "diet culture voice" is still loud * Debunking myths around intuitive eating and why this path can feel "radical" as an approach in today's world * How the 10 principles work together as a framework to help you take your life back & gain freedom around food once and for all * Our realistic suggestions for the first steps to take to start your journey with intuitive eating Together we will start to unpack that heavy backpack of food rules that you've been carrying around for decades and trade it in for a path to health that feels both sustainable and joyful! Ready for a new path with personalized support? * ⁠⁠Book a Discovery Call Here⁠⁠ [https://www.gentlegutnutrition.com/clientapplication] * Instagram: Follow @gentlegutnutrition for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants. Stay connected with Liv: * Instagram (foodfreedomwithliv) [https://www.instagram.com/foodfreedomwithliv/] * Book a call with liv! [https://foodfreedomwithliv.com/contact/] nutrition, intuitive eating, diet culture, women’s health, food rules, gut health, food noise, women over 40, midlife nutrition, dietitian

Protein Water & Popcorn? Why Protein Is Suddenly Everywhere (And How To Know You're Getting Enough)

In this episode, we are tackling the "protein problem". Does it feel like suddenly every single item (from your water to your popcorn) has added protein? If you've been second-guessing if you're eating enough protein to support your body as a woman, you're not alone. In this episode, we'll unpack: * How protein became the "ultimate nutrient" in the past few decades * A power lesson on how protein is digested, absorbed & utilized by the body for so many functions * Chatting complete vs incomplete proteins (& more importantly protein diversity!) * How to know when you are actually getting enough protein in your meals (what signs to look for!) Together we will start to unpack that heavy backpack of food rules that you've been carrying around for decades and trade it in for a path to health that feels both sustainable and joyful! Ready for a new path with personalized support? * ⁠Book a Discovery Call Here⁠ [https://www.gentlegutnutrition.com/clientapplication]* * Instagram: Follow @gentlegutnutrition for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants about hot topics. nutrition, diet culture, women’s health, food rules, gut health, disordered eating, sustainable eating, confidence, food noise, women over 40, midlife nutrition, dietitian

Girl, Who Told You That? Why Food Feels Like An Impossible Test (& How To Stop)

Welcome to a little corner of the internet where you can finally breathe again. I'm your host, Jacquelyn Ehmer, a registered dietitian-nutritionist with a passion for helping women to finally find the joy in food again while supporting your health (& blocking out all the diet culture noise along the way!) In this debut episode, I'll share my journey and the purpose behind the creation of this podcast along with a brief history of how we got to this very "loud" point in our relationship with food & our bodies. I'll leave you with my first 3 foundational habits that I share with my clients to start your journey of rebuilding that sense of safety around food & within your own body! Together we will start to unpack that heavy backpack of food rules that you've been carrying around for decades and trade it in for a path to health that feels both sustainable and joyful! Ready for a new path with personalized support? * Book a Discovery Call Here [https://www.gentlegutnutrition.com/clientapplication]* * Instagram: Follow @gentlegutnutrition for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants about hot topics. nutrition, diet culture, women’s health, food rules, gut health, disordered eating, sustainable eating, confidence, food noise, women over 40, midlife nutrition, dietitian