Fed Up: your no BS nutrition podcast

In this episode Kayla Marie breaks down what blood sugar and insulin are, why they matter for everyone (with or without diabetes), and how to use lifestyle modifications to help prevent Type II Diabetes and improve insulin sensitivity. 
Then Kayla walks through five practical actions you can start today, while also warning that there are many factors and a large genetic component to insulin response and diabetes types.
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Resources:Ballon, A., Neuenschwander, M., & Schlesinger, S. (2019). Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. The Journal of nutrition, 149(1), 106–113. https://doi.org/10.1093/jn/nxy194Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ open sport & exercise medicine, 2(1), e000143. https://doi.org/10.1136/bmjsem-2016-000143
von Frankenberg, A. D., Marina, A., Song, X., Callahan, H. S., Kratz, M., & Utzschneider, K. M. (2017). A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults. European journal of nutrition, 56(1), 431–443. https://doi.org/10.1007/s00394-015-1108-6

Host Kayla Marie breaks down Ellen Satter’s Hierarchy of Food Needs in 2 distinct areas: food insecurity, and dieting. She connects childhood feeding dynamics, socioeconomic factors, and diet culture to why people struggle with restriction, bingeing, and picky eating.
This episode gives practical context for shifting from shame and restriction to flexible, nourishing eating—prioritizing access, enjoyment, and balance so you can trust your body and stop yo-yo dieting.
Based onnowned researcher and Registered Dietitian, Ellyn Satter, and her Eating Competenece model. For more, visit www.ellynsatterinstutite.org
What is "normal eating"? https://www.ellynsatterinstitute.org/how-to-eat/normal-eating/
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Host Kayla Marie explains why jumping into a fat loss phase often fails:
Learn the three essential steps to master before cutting: restore your relationship (to food and body), establish routines, and repair your metabolism.
Through practical advice and a client case study, this episode is a must-listen if you are considering cutting Calories and losing weight — but don’t know where to start.
 
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When "healthy" just... isn't.
Kayla Marie breaks down eight common behaviors that look healthy but can actually be harmful— over-reliance on high-protein snacks, obsessively checking ingredients, or always "healthifying" desserts.
She gives clear, practical advice to reevaluate those habits and restore balance so you can enjoy food without fear while still working toward your health goals.
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In this episode Kayla Marie discusses the real reason "95% of diets fail" and why you need to stop asking for a meal plan--and start learning about food instead.
Discover the 4 S's for creating the perfect framework so you feel empowered in how to build meals and snacks -- even when you don't have a "meal plan."

Kayla Marie breaks down the difference between true hunger, cravings, and emotional eating, explaining food noise and the biological and environmental drivers behind urges. She shares practical tips and tools to help understand internal hunger cues versus external triggers and how to use the Hunger-Fullness scale.
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Kayla Marie explains how nutrition, supplements, and lifestyle habits affect skin health, outlining key nutrients and when supplementation may be helpful.
Further Information:
Dr. Daniel Sugai, dermetologist
Youtube: https://www.youtube.com/watch?v=YhYzdg5Qayc
Assaf, S. Kelly, O. Nutrition Dermatology: Optimizing Dietary Choices for Skin Health (2024). https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/
 

Host Kayla Marie breaks down perimenopause and post-menopause nutrition in plain terms. She explains the difference between perimenopause and menopause, the hormonal changes that affect bone density, metabolism, and brain health, and the importance of how nutrition impacts this stage of your life.

Kayla Marie breaks down how nutrition, sleep, stress management, and proper exercise support hormonal health, reduce PMS/PMDD symptoms, and improve fertility.
This episode offers practical, evidence-based tips for regular eating patterns, nutrient-rich choices, and lifestyle habits to feel better throughout your menstrual cycle and optimize reproductive health.
Part 2: Perimenopause & Postmenopause

In this episode Kayla Marie shares her personal food story—growing up on school lunches, navigating picky eating and likely ARFID, working in restaurants, and why she’s now pursuing a degree to become a registered dietitian.
She explains how ADHD, being a personal trainer, and her childhood shaped her eating and why she has now decided to become a Registered Dietitian. She talks about her philosophy of why all food can fit, and how intuitive eating, cooking skills, and practical strategies help find a sustainable, nonjudgmental path to health and enjoyment of food for everyone.
 
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www.kaylamariefitness.com
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