In this solo episode, I’m opening up about something we all bump into from time to time: that frustrating, foggy, can’t-quite-move-forward feeling. Yep—feeling stuck. Whether it's your wellness routine, career path, or life in general, I’m sharing some powerful mindset shifts that can help you get back into motion—without overhauling your entire life.

We’ll explore why small actions matter, how shifting your physical space can refresh your mental space, and why embracing discomfort might be the key to growth. I’m also talking about how tools like gratitude, visualization, and yes—even rest—can help clear the mental clutter. (Plus, a little story about my cat Beef’s unexpected role in my morning routine.)

Here are some key takeaways to listen for:

• Feeling stuck is a sign—not a failure. It’s often the nudge for change.
  
  

• Small steps create momentum, especially when motivation is low.
  
  

• Your inner critic doesn’t get the final say—you do.
  
  

• Changing your surroundings can help shift your mindset.
  
  

• Discomfort isn’t a red flag—it’s a growth cue.
  
  

• Gratitude and visualization can help rewire your brain for possibility.
  
  

• Rest is a strategy, not a weakness.
  
  

• Prioritizing yourself is how you build long-term progress—not burnout.

And here’s the thing: sometimes the most powerful shift is simply giving yourself permission to pause, pivot, and show up in a way that feels doable—even on the hard days.

Listen in when you need a mindset reset, a little encouragement, or just someone to remind you that you’re doing better than you think.

If you want more of this kind of content, I invite you to sign up for my newsletter at jessicacording.substack.com.

Every week, I share fresh content—simple tips, tools, and ideas for what to eat, how to take care of your body, and how to stay grounded, even when life gets busy.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording and sign up for my substack at jessicacording.substack.com for nutrition and wellness tips delivered right to your inbox every week.

Disclaimer:

This podcast is intended for educational and entertainment purposes only.

Yes, I’m a registered dietitian and health coach—but I’m not your individual provider.

So please remember: this podcast isn’t a replacement for personalized care.

But I do hope these tips resonate with you and support your journey in the ways you need most.

📌Check out Dr. Joan’s web page here https://blogs.bu.edu/salge/

👉In this episode of 'Drama Free Healthy Living with Jess Cording,' Jess interviews Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University, award-winning podcast host, and prolific author.

Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, is a nutrition professor at Boston University (BU), sought after speaker and journalist, and the host of Spot On!, the award-winning, nutrition, health, and wellness podcast. She has received the Media Excellence Award from the Academy of Nutrition and Dietetics. She has also been awarded the prestigious Whitney Powers Excellence in Teaching Award from the University twice. She has provided over 135 presentations on the topic of nutrition and health to the public and her colleagues.

Dr. Joan is the author of Nutrition & You, Pearson Education (2023). She is seen regularly on Boston 25TV and writes for U.S. News & World Report She has conducted over 3,000 interviews on numerous nutrition topics in media outlets such as: New York Times, Food Network, Newsweek, CNN, Boston Globe, Washington Post, CBS TV.

They discuss Dr. Blake's journey into dietetics, driven by personal experience with unhealthy dieting. The conversation covers navigating media misinformation and disinformation, building public trust as a healthcare professional, and the challenges of creating a successful podcast.

Dr. Blake shares insights on the evolving field of nutrition and emphasizes the importance of translating science into accessible, actionable advice.

🖋️ Some key points

(00:00) Introduction to Today's Guest

(01:00) Career Path and Inspirations

(01:09) Navigating Media and Misinformation

(01:19) Starting and Running a Podcast

(02:18) Joan’s Personal Journey in Nutrition

(04:21) Challenges and Success in Weight Management

(05:15) Communicating Science to the Public

(05:37) Entering the Media Space

(10:46) The Role of Media Dietitians

(13:49) Misinformation vs. Disinformation

(14:53) Public Distrust and Social Media Challenges

(21:33) Maintaining Professionalism and Empathy

(23:44) Reflecting on Childhood and Parenting Styles

(24:24) The Influence of a Psychotherapist Mother

(26:31) Introduction to the Podcast 'Spot On'

(26:59) Debunking Nutrition Myths

(31:04) The Evolution of Nutrition Science

(34:28) Advice for Aspiring Podcasters

(37:22) The Importance of Expertise

(39:13) Concluding Thoughts on Healthy Living

🌎 Connect with Dr. Joan Salge Blake

Website https://blogs.bu.edu/salge/
Instagram https://www.instagram.com/joansalgeblake/?hl=en
LinkedIN https://www.linkedin.com/in/joansalgeblake


🎤 Podcast post-production by Seamless Multimedia

YouTube 👉 https://youtu.be/-PPGsoL4OGM

Episode Description:

Protein isn’t just about building muscle—it’s essential for stabilizing blood sugar, keeping you full longer, and supporting the building and retention of lean muscle mass, which plays a huge role in metabolism. It also helps maintain cell structure and is involved in countless processes that keep your body functioning at its best. But knowing why protein matters is one thing—figuring out how to eat enough without overcomplicating your meals is another.

In this solo episode, I’m sharing 7 easy, practical ways to add more protein to your meals and snacks—without extra prep, bland food, or feeling like you have to eat a certain way. Whether you’re short on time, don’t love traditional high-protein foods, or just want simple tweaks that make a real difference, these strategies will help you hit your protein goals in a way that actually works for you.

Key Takeaways:

• Why protein is key for metabolism, energy, and appetite regulation.

• Small, sustainable ways to increase protein without a complete diet overhaul.

• Simple swaps and additions to make meals more satisfying.

If you’ve been struggling to get enough protein in a way that fits your lifestyle, this episode has you covered.

YouTube link 👉 https://youtu.be/cXf03iRNkNc

Ready to fuel your body and mind with more expert tips? Sign up for my newsletter to get weekly ideas for optimizing your health and fitness. 👉 jessicacording.substack.com

Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making significant changes to your diet.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording