In this episode of the Suddenly Nourished podcast, host Kylee Arnold shares essential tips for navigating the holiday season while maintaining a healthy relationship with food. She discusses the common challenges of holiday weight gain, the importance of mindset shifts, practical nutrition strategies, and the role of movement in staying active during festive gatherings. Kylee emphasizes the need for balance, accountability, and mindful eating to thrive through the holidays without feeling deprived or overwhelmed.

Takeaways

• Weight gain during the holidays isn't necessarily bad.
• Ditching the all or nothing mentality is crucial for success.
• Focus on consistency rather than perfection in eating habits.
• Practice gratitude before meals to enhance mindfulness.
• Eating slowly can improve digestion and fullness cues.
• Incorporate movement into holiday gatherings for better digestion.
• Set a weekly limit for alcohol consumption to avoid overindulgence.
• Don't skip meals before holiday events to prevent excessive snacking.
• Reflect on setbacks to learn and improve future choices.
• Enjoy the first three bites of dessert for maximum satisfaction.

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In this episode of the Southerly Nourished podcast, host Kylee Arnold discusses the critical role of nutrition and lifestyle in balancing hormones, particularly focusing on estrogen, testosterone, and progesterone. She provides insights into the symptoms of hormonal imbalances, dietary recommendations, and lifestyle changes that can support hormonal health. The conversation emphasizes the importance of understanding individual hormone levels and the impact of stress, sleep, and nutrition on overall well-being.

Chapters

00:00 Understanding Estrogen Dominance

06:46 Navigating Low Estrogen Levels

11:05 The Role of Testosterone in Women's Health

16:39 Balancing Progesterone Levels

21:55 Holistic Approaches to Hormonal Health

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In this episode of the Southerly Nourished podcast, host Kylee Arnold discusses the essential role of carbohydrates in nutrition, particularly for women. She breaks down misconceptions about carbs, explains their importance for energy, brain function, and hormone health, and addresses common mistakes people make with carb consumption. Kylee emphasizes the need for a balanced approach to carbs, including proper pairing with proteins and fats, and encourages listeners to shift their mindset around carbs to foster a healthier relationship with food.

00:00 Introduction to Carbs and Their Importance

01:24 Carbs and Brain Health

02:43 The Role of Carbs in Hormone Regulation

03:13 The Importance of Carbohydrates for Women

06:04 Understanding Carb Intake: Low, Moderate, and High

09:19 The Keto Diet: Pros and Cons

12:08 Common Mistakes with Carbohydrate Consumption

15:21 How to Balance Carbs in Your Diet

18:10 Mindset Around Carbs: Embracing Balance

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In this episode of the Suddenly Nourished podcast, host Kylee Arnold discusses practical strategies to boost metabolism, building on previous discussions about sluggish metabolism. The episode covers the importance of resistance training, protein intake, hydration, sleep, HIIT workouts, and the benefits of whole foods while emphasizing the need to manage stress and maintain stable blood sugar levels. Kylee encourages listeners to implement one or two strategies at a time for sustainable health improvements.

Chapters

00:00 Introduction to Metabolism and Nutrition Coaching

01:49 Building Muscle and Resistance Training

05:08 The Importance of Protein

07:25 Eating More to Boost Metabolism

10:10 Hydration and Its Role in Metabolism

12:36 The Impact of Sleep on Metabolism

14:57 HIIT Training: Benefits and Best Practices

18:40 Whole Foods vs. Processed Foods

21:03 Managing Stress and Cortisol Levels

24:13 Blood Sugar Stability and Metabolism

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In this episode of the Southerly Nourished Podcast, host Kylee Arnold discusses metabolism, focusing on the signs of a sluggish metabolism and its implications for health. She explains the importance of understanding basal metabolic rate (BMR) and how it affects weight, mood, and overall well-being. The conversation covers seven signs of a sluggish metabolism, including unexplained weight gain, absence of hunger, moodiness, sleep issues, digestive problems, low body temperature, and hormonal imbalances. Kylee emphasizes the interconnectedness of these factors and the importance of addressing them holistically to optimize health and well-being.

Chapters

00:00 Introduction to Metabolism and Its Importance

04:08 Signs of a Sluggish Metabolism

10:11 Mental and Emotional Effects of Metabolism

13:32 The Role of Sleep in Metabolism

17:21 Digestive Health and Metabolism

20:06 Body Temperature and Metabolism

23:23 Thyroid Function and Hormonal Balance

30:14 Conclusion and Next Steps

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In this episode of the Southerly Nourished podcast, host Kylee Arnold discusses the science of habit building and how to create lasting changes in one's life. She emphasizes the importance of understanding neuroplasticity, the brain's ability to adapt and form new habits. The conversation includes practical steps for habit formation, real-life examples, and the significance of protein in supporting behavior change. Listeners are encouraged to start small, make habits easy, and visualize success to foster confidence and long-term results.

Chapters

00:00 Understanding Habits and Their Impact

05:28 The Science of Neuroplasticity

08:18 Steps to Change Your Habits

14:09 Making Habits Easy and Achievable

20:20 Visualizing Success and Accountability

25:23 The Importance of Protein in Habit Formation

31:18 Podcast Wrap-Up and Listener Engagement

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In this episode, Kylee Arnold discusses the common issue of sugar cravings, exploring the biological, emotional, and environmental factors that contribute to them. She emphasizes the importance of sleep, balanced meals, and mindful eating as strategies to combat these cravings. Listeners are encouraged to plan their meals and snacks, create a supportive environment, and practice mindful eating to regain control over their food choices. The episode concludes with a reminder that understanding cravings can empower individuals to make healthier decisions without feeling deprived.

Chapters

00:00 Understanding Sugar Cravings

03:13 Biological and Emotional Triggers

05:56 The Role of Sleep in Cravings

09:09 Balanced Meals and Nutritional Needs

11:58 Meal Planning and Preparation Strategies

14:50 Mindful Eating and Emotional Awareness

18:10 Creating a Healthy Environment

20:59 Healthy Alternatives and Snack Ideas

23:45 Final Thoughts on Managing Cravings

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In this episode, Kylee Arnold discusses the importance of protein, especially for women, and provides tips on how to meet your protein goals. She explains that protein is a building block in every cell of the body and plays a critical role in muscle repair, hormone production, immune function, and overall health. Kylee emphasizes the benefits of protein, such as reducing cravings, stabilizing blood sugar, increasing energy, and supporting brain function. She also provides guidance on how much protein to consume and suggests various sources of high-quality protein. Additionally, Kylee shares tips on meal preparation and on-the-go protein options.

Chapters

00:00 Introduction: The Power of Protein

02:54 The Benefits of Protein

07:08 How Much Protein Do You Need?

09:01 Determining Your Protein Goals

16:24 Meal Preparation for Protein

19:25 On-the-Go Protein Options

24:12 Conclusion: Prioritizing Protein

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