Fed Up: your no BS nutrition podcast

36: Dessert Rules & Sweet Treat Culture

In this episode, Kayla Marie explores sweet‑treat culture and why we often use dessert as a reward. She explains how conditioning and mental restriction fuel cravings and binge behavior, and why your relationship with desserts and "sweet treats" might need reconsideration.
Kayla shares practical strategies to neutralize dessert’s power, identify triggers and habits, and eat nutritiously AND deliciously without feeling restrictive.
Further Reading:
Studies on cravings
https://pmc.ncbi.nlm.nih.gov/articles/PMC7399671/
https://www.sciencedirect.com/science/article/pii/S0002916522044367?via=ihub
Studies on using food as a reinforcer with children
https://www.sciencedirect.com/science/article/pii/S0195666317300946
https://www.sciencedirect.com/science/article/abs/pii/S1471015315001002?via=ihub
https://www.sciencedirect.com/science/article/pii/S019566631830535X

35: Eating for Energy (why the 3pm slump?!)

In this episode Kayla Marie explains why the mid-afternoon slump between 2 and 4 p.m. is normal and how to work with it—not against it. She covers practical strategies like short naps, smart caffeine timing, movement breaks, and improving sleep hygiene.
Kayla also outlines simple nutrition tips to give you the best morning and afternoon alertness with what and when to eat for energy. 

34: Do Calorie Deficits Work (even with PCOS or Insulin Resistance?)

In this episode, we talk about why it's so challenging to lose weight with certain metabolic conditions such as PCOS, insulin-resistance or hypothyroidism. With all the discourse online, Kayla debunks common myths around how the medications are actually working to help people lose weight, why so many people say "calorie deficits don't work" and how to actually repair your metabolism to make healthy living more enjoyable, sustainable - and supportive of your goals.

33: Intuitive Eating Principles

Welcome to "Fed Up," the No BS Nutrition Podcast, where host Kayla Marie, a certified personal trainer and nutrition specialist, delves into the realm of intuitive eating. This episode challenges conventional diet culture norms and sheds light on the true essence of intuitive eating, a self-care approach founded by two dietitians. Learn how to balance instinct, emotion, and rational thought to foster a healthier relationship with food, free from guilt and restrictions.
Discover the three fundamental principles of intuitive eating: understanding hunger cues, managing emotional eating, and employing rational thought for informed food choices. Kayla emphasizes that intuitive eating is not about indulging in anything at any time, but rather integrating knowledge and emotion into food-related decisions while respecting individual needs and preferences.
Kayla also explores the impact of childhood eating environments on adult eating behaviors and offers insight into nurturing a healthy relationship with food from a young age. Tune in to gain practical advice and break free from restrictive eating patterns, paving the way for a balanced, liberated, and joyful approach to nourishment.
More on IE:
https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/
Listen to episode 20 for more on parental feeding styles.

32: Skipping Breakfast is Making You Fat

In this episode of Fed Up, host Kayla Marie dives into the truth behind the adage that breakfast is the most important meal of the day. With a focus on modern lifestyles and nutritional science, Kayla unpacks why a balanced breakfast can be pivotal for weight management, stress reduction, and cognitive function. She clarifies common misconceptions around hunger cycles and emphasizes the physiological benefits of eating a nutrient-rich morning meal, even if you're not hungry first thing. Kayla also discusses the difference between natural fasting in our evolutionary past and modern-day skip-and-binge cycles. Tune in to discover practical breakfast ideas and how starting your day with a balanced meal can lead to better health outcomes. Whether you're struggling with late-night cravings or aiming for improved mood and focus, this episode offers valuable insights into optimizing your daily energy and nutrition.
 
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11760189/#ABS1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6412136/#:~:text=The%20Cognitive%20Repertoire%20as%20Evolved,with%20food%20acquisition%20and%20reproduction.
https://pubmed.ncbi.nlm.nih.gov/31918985/

31: What is CONSISTENCY really?

Welcome to another enlightening episode of Fed Up with your host, Kayla Marie, where we dive deep into the real meaning of consistency in nutrition. This week, Kayla sheds light on the myths surrounding dietary consistency, emphasizing the importance of adaptability over perfection. Discover the power of creating systems that work with your lifestyle, without the pressures of daily perfection.
Navigate through practical strategies that help maintain consistency by starting small, focusing on tiny daily deposits that contribute to long-term success. Unravel the difference between discipline and discernment, and learn how to build sustainable habits that align with your health goals. Whether it’s understanding decision fatigue or creating a backup plan when life gets messy, this episode is packed with insights to help you enjoy the journey toward a healthier you.
Tune in and learn how to achieve your nutrition goals with less stress and more success by working with, not against, yourself.

30: How to Actually Boost Metabolism

Welcome to Fed Up, the No BS Nutrition Podcast. In this episode, host Kayla Marie dives into the often-overlooked secret to successful weight management: Learn why traditional dieting without this key may be sabotaging your long-term health goals and find out doing this can burn more calories at rest, improve insulin sensitivity, and contribute to overall physical and mental well-being.

29: Irony of Being a Cake Baker & Nutritionist

Join Kayla Marie, a certified personal trainer and nutrition specialist, as she navigates the intriguing intersection of fitness and baking. In this episode of "Fed Up: Your No BS Nutrition Podcast," Kayla shares her journey of balancing her passion for health coaching with her newfound success in the baking business. Discover how she harmonizes her love for health and indulgence, tackles diet culture myths, and advocates for enjoying all foods without guilt. Tune in to explore the sweet irony of a fitness expert who bakes delectable cakes and how it aligns with her philosophy of food freedom and balance. Whether it's clients looking for fitness guidance or cupcakes, Kayla's mission remains the same: helping others enjoy life and reach their health goals without compromising on the joys of life. Listen in as she shares practical insights and personal stories that inspire a healthier, guilt-free relationship with food.

28: Elimination Diets for Autoimmune Disorders

In this episode of "Fed Up," we delve into the complex world of elimination diets. We'll explore what they are, who they benefit, how they are implemented correctly, and their potential effectiveness. Discover why medical supervision is crucial and the challenges many face when trying to follow these diets. We also discuss popular protocols like the Autoimmune Protocol Diet (AIP) & The Whole 30, potential nutritional risks, and why more research is essential.
Join us as we examine the effects of lifestyle changes, the significance of a balanced diet, and the risks of unsupervised nutritional choices. Find out about the critical elements to eliminate from your lifestyle for better health and the importance of medical guidance in tackling dietary issues.

27: America’s Nutrition

Join Kayla Marie, a seasoned personal trainer and nutrition specialist, as she delves into the complexities of modern nutrition and diet culture in this episode of Fed Up. Discover her passion for "community nutrition," and learn why our relationship with food needs a fundamental shift. Kayla challenges the fear-based narratives peddled by influencers and politicians, advocating for a more nuanced understanding of food and health. She discusses the emotional, educational, and skills-based aspects of eating, emphasizing the importance of enjoying food without fear or shame. Tune in as she shares insights on how to navigate the nutritional realm amidst conflicting advice and cultural differences, aiming to empower listeners to make confident and informed food choices.