Quiet the Diet

Feeling stuck in fight or flight? Do you struggle with managing stress in your daily life? Can somatic practices really transform your mental health? Christine Coen, movement coach and holistic dietitian, joins Michelle to discuss how learning to connect with your body not only helps in coping with immediate stress but also enhances long-term emotional resilience.

• Christine's transition from a conventional dietitian to a holistic practitioner focusing on stress management and mental health [4:09]
• The pivotal role of movement in overcoming mental health struggles and its profound impact on Christine's life [7:24]
• The importance of self-advocacy and intuition in healing [9:24]
• The significance of recognizing stress as a tangible factor in health rather than just an ambiguous concept [10:11]
• Exploring the nervous system's response to our environment and the foundational role of feeling safe in our health [14:44]
• What embodiment means and how it can reduce anxiety and depression symptoms in the longterm [25:26]
• Common misconceptions about cortisol and what high and low cortisol can look like [31:10]
• The connection between cortisol and our nervous system [28:02]
• How cortisol interfaces with other hormones like insulin, thyroid, and sex hormones [39:54]
• How leaning into our stress responses such as fight, flight, freeze and shut down can help us move through them [43:15]
• Practical somatic practices that can be integrated into daily life to help manage stress and anxiety. [47:20]
• Christine's insights on shifting from external validations to trusting one’s intuition and inner guidance in life decisions. [56:15]
• Strategies for nurturing a positive mental state and the importance of embodying feelings of safety and joy. [1:00:02]
• Michelle’s favorite somatic tool [1:07:35]

Watch the full episode on the Quiet The Diet Youtube Channel

Christines’s Resources:
Instagram: @christine.coen
Join the Somatic Serenity Reset

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This may be the most vulnerable episode of Quiet the Diet yet. Michelle is sharing her own story of living in a highly sensitive body and navigating mystery symptoms that left her searching for answers after the typical treatment protocols not only didn't work but made things worse. If you've ever felt hopeless when it comes to your health and feel like you're in an information blackout trying to find answers, this episode is for you.

Tune in to hear:

• Michelle's personal experience navigating mystery symptoms and new health challenges [9:57]
• Healing from mold illness and trying to understand her body's adverse reaction to detox protocols [12:59]
• How a chiropractic adjustment landed her in the ER [16:35]
• Connecting the dots between POTS, MCAS, and Hypermobility [21:14]
• The power of taking radical responsibility for our health [28:25]
• Understanding the triggers of conditions like MCAS [37:56]
• What does it mean to live in a highly sensitive body [41:18]

Watch the full episode on the Quiet The Diet Youtube Channel

Join the Highly Sensitive Body™ Hub today

Podcast Links:

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Episode Page (with full transcript!)

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A radical overhaul is needed in the dietetics field. Shyla Cadogan, RD, LDN, a recent University of Maryland graduate and fresh dietitian joins Michelle to discuss the evolving role of dietitians in public and digital spaces, challenging the normalization of processed foods, and the importance of a balanced, individualized approach to nutrition.

Tune in to hear:

• Shyla's education journey in dietetics and her personal evolution away from veganism [6:16]
• Why nutrition information can be so confusing for the average consumer [17:48]
• Are dietitians promoting evidence based guidance or just opinions based on their personal experience? [18:35]
• Examination of diet culture vs. anti-diet culture and their impacts on nutrition professionals and clients [20:14]
• The role of personal experiences in shaping dietitians’ professional perspectives and biases [24:07]
• How food freedom messaging can do a disservice to those with chronic illness [26:09]
• Is teaching intuitive eating in the scope for dietitians or psychologists? [27:52]
• The influence of clinical settings on dietetic practice [39:11]
• Exploration of food accessibility, socioeconomic factors, and their influence on dietary choices [48:13]
• The impact of food marketing and corporate interests on dietary recommendations and public health [55:02]
• Why it’s imperative for dietitians to consistently expand and continue their education [58:13]
• The potential harms of nutrition recommendations on social media based on subjective experience [59:34]
• Shyla and Michelle’s number one controversial nutrition opinions [1:05:06]

Watch the full episode on the Quiet The Diet Youtube Channel

Shyla's Resources:

Join Shyla’s upcoming webinar
IG: @healthyshyla

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Podcast Links:

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Can hypnotherapy really alter the physical sensations in your gut? Claire Hall, research lead at Mindset Health, joins Michelle to discuss gut-directed hypnotherapy for those with irritable bowel syndrome (IBS) and how their app, Nerva, provides an innovative mangement option that's challenging traditional dietary restrictions and shaping the future of gut health management.

We discuss:

• What is gut-directed hypnotherapy and its distinction from “stage” hypnosis [1:33]
• IBS as a diagnosis of exclusion and its clinical definition using the Rome IV criteria [4:01]
• The biopsychosocial model of IBS, incorporating genetics, psychological factors, and early life experiences. [4:47]
• Comparison of hypnotherapy's effectiveness with other treatments such as the low FODMAP diet [13:22]
• The role of relaxation in managing IBS symptoms through hypnotherapy [15:28]
• The bi-directional relationship between the brain and the gut via the vagus nerve [16:23]
• How Nerva was developed and its focus on clinical trials and retrospective research [33:33]
• Potential expansion of hypnotherapy applications to other GI disorders and chronic pain [40:32]
• Success stories and patient feedback on using Nerva for IBS management. [43:03]
• The role of education in changing the conversation around IBS and its management [46:42]

Watch the full episode on the Quiet The Diet Youtube Channel

Thank you to our episode sponsors:

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Podcast Links:

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Detoxing has become a popular trend for improving health, but is it being done in a way that’s actually effective and not harmful? Leah Levitan, a lymphatic drainage expert whose holistic healing journey began with her mother’s battle with breast cancer, joins Michelle to dispel common misconceptions, explain the role our lymphatic system plays in toxin removal, and underline the importance of movement and nutrition in the detoxification process.

We discuss:

• What the lymphatic system is and how it serves as an accessory to liver and kidney function [7:23]
• What happens to the lymphatic system when detox organs fail [9:06]
• Lymphatic drainage-how it actually works and what is happening in the body [11:00]
• The impact of simple movement on lymphatic drainage and health [14:55]
• The critical importance of supporting detox with nutrients and movement [20:27]
• How the lymphatic system is connected to our nervous system and impacted by thoughts and emotions [27:11]
• Fascia and it’s critical role in the body’s cohesion and flexibility [35:47]
• The function of the lymphatic system in digestion [41:26]
• Is castor oil effective for drainage and detoxification? [49:06]
• Why habit stacking with multiple detox methods may be doing more harm than good [51:43]
• Traditional massage vs lymphatic massage- is there a place for both? [53:33]

Watch the full episode on the Quiet The Diet Youtube Channel

Thank you to our episode sponsors:

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Connect with Leah:

Instagram: @lymphloveclub

Website: https://www.lymphloveclub.com/

Podcast Links:

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Episode Page (with full transcript!)

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This episode might change everything you thought you knew about ADHD. Dr. Laura Gouge, a licensed naturopathic doctor and nutritionist, joins Michelle to explore a holistic viewpoint on ADHD and treatment, including the RCCX genetic theory which illuminates it’s link to various health conditions and stress responses such as mast cell activation syndrome.

Tune in to hear:

• Rethinking the traditional definition and stereotypes around ADHD [9:22]
• The impact of sensory stimuli and stress on individuals with ADHD [15:28]
• Limitations of conventional allopathic models when it come to ADHD diagnosis and treatment [19:10]
• How understanding the RCCX gene theory may affect the way we approach and treat ADHD [22:19]
• The connection between histamine, mast cell activation syndrome, POTS, dysautonomia and ADHD [25:05]
• The impact of cortisol levels on ADHD [35:27]
• Approaches for addressing ADHD symptoms in children [40:13]
• The relationship between liver health and ADHD symptoms, and how we can support our liver naturally [47:26]
• Effective strategies for introducing new dietary and supplement interventions to minimize adverse reactions [49:03]
• Should you cut out coffee if you’re experiencing ADHD symptom? [55:24]
• Why certain minerals are pivotal in managing ADHD and how to address possible deficiencies [1:02:45]

Watch the full episode on the Quiet The Diet Youtube Channel

Thank you to our episode sponsors:

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Connect with Dr. Laura Gouge:
Instagram: @drlauragouge

Website: https://www.drlauragouge.com/

Podcast Links:

Quiet the Diet Podcast Page

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Episode Page (with full transcript!)

Work with Michelle:

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Dr. Alexis Cowan, PhD a molecular biologist specializing in nutrition and metabolism, joins Michelle to discuss the sophisticated dance between our microbiome, stress, dietary choices, and the environments we occupy (both internal and external) when it comes to overall health.

Tune in to hear:

• How Alexis’ journey with weight loss, body dysmorphia and disordered eating led her to the study of biochemistry, metabolism and food systems [7:16]
• The long lasting impact of antibiotics on our microbiomes [17:46]
• Alexis’ recommendations for someone wanting to improve their gut health [19:41]
• How connecting with nature can enhance our overall well-being [22:30]
• The role stress plays in our health [30:32]
• Why our light environment is crucial for overall health and weight [37:45]
• Weight loss is more than just calories in-calories out [57:29]
• How our brain controls energy expenditure and what that means for weight gain/loss [01:00:17]
• Ancestral vs. modern omega-6 to omega-3 ratio and why it matters [01:05:57]

Watch the full episode on the Quiet The Diet Youtube Channel

Dr. Alexis’s Resources:
Instagram: @dralexisjazmyn
Links: https://dralexisjazmyn.wordpress.com/link-in-bio/

Thank you to our episode sponsors:

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Connect with Alexis:

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Podcast Links:

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Work with Michelle:

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It’s time to stop viewing binge eating through a lens of shame. In this episode, Michelle and Nicki discuss the traditional approaches to binge eating treatment, the physical and psychological components of a binge, and what they believe is the true key to transforming binge eating behaviors.

Tune in to hear:

• The three traditional approaches to binge eating treatment and why it’s not a one size fits all approach [11:45]
• Binge eating disorders are not always due to restriction [13:36]
• How certain foods, particularly hyper palatable ones, can lead to binge eating episodes [15:24]
• The relationship between feeling unsafe and binge eating [23:40]
• What’s happening emotionally and physically before, during and after a binge [27:02]
• How binge eating can serve as a protective mechanism [42:17]
• Why we should meet binge episodes with curiosity vs from a negative lens [46:08]
• The impact of a somatic approach and tuning in to our body to transform binge eating behaviors [53:13]
• How experiencing binge eating without judgment IS the transformation [1:02:43]

Watch the full episode on the Quiet The Diet Youtube Channel

Thank you to our episode sponsors:

Nerva: Get a free 7 day trial of Nerva

Inside Tracker: Save 20% on all of inside Tracker's plans

Podcast Links:

Quiet the Diet Podcast Page

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Episode Page (with full transcript!)

Work with Michelle:

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

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Connect with Nicki:
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In this episode, Michelle sits down with Taylor Goldberg, a chiropractor turned hypermobility coach. After completing chiropractic school, Taylor's career began with an associate position at a traditional chiropractic practice. However, she quickly realized that the conventional methods did not align with her vision. They are unpacking the dangers of cookie-cutter chiropractic practices and the importance of an evidence-based approach in treatment and self-care.

Discover why adjustments are not a one-size-fits-all and how hypermobility calls for a tailored strategy that embraces your unique needs.

They discuss:

• Taylor’s approach to chiropractic and evidence-based care. [8:09]
• Challenging the notion that there is “good” and “bad” posture [12:59]
• The misunderstandings surrounding chiropractic care and hypermobility [18:34]
• Hypermobility, dizziness, and mast cell activation syndrome. [23:30]
• Hypermobility, Ehlers-Danlos syndrome, and joint pain. [34:07]
• The importance of understanding the autonomic nervous system in managing hypermobility, mast cell activation syndrome, and dysautonomia [1:01:07]
• Managing hypermobility symptoms through strength training and other methods. [1:16:59]
• Resources for learning more about hypermobility and musculoskeletal health as a practitioner [1:22:19]

Watch the episode on Youtube here

Taylor’s Resources:

Hypermobility Mastery Program (for clinicians)

Hypermobility Coaching

Website: https://thehypermobilechiro.com/

Instagram: @thehypermobilechiro

Podcast Links:

Quiet the Diet Podcast Page

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Episode Page (with full transcript!)

Work with Michelle:

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

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In today’s episode, Michelle sits down with not one, but two health experts that specialize in perimenopause and menopause. Kristen and Maria of Wise and Well are friends and practitioners who share a passion for women’s health, especially women’s health at midlife. Tune in as they explore an array of important topics surrounding women's health, hormones, and the journey to finding balance and empowerment.

They discuss:

• Hormone changes in women's bodies as they age [7:44]
• The impact of hormones and hormonal changeds on women's overall health [12:54]
• The truth about Hormone Replacement Therapy and Breast Cancer Risk [17:26]
• Hormone therapy for menopause and its benefits [30:54]
• The need for more education around menopause and health for mid-life women [39:38]
• Body image, aging, and self-acceptance [55:06]

Watch the episode on Youtube here

Wise and Well Resources:

Website: https://wiseandwell.me/

Instagram: https://www.instagram.com/wise_and_well_/

Mighty Network Community: https://mastering-midlife-mayhem.mn.co/

Podcast Links:

Quiet the Diet Podcast Page

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Episode Page (with full transcript!)

Work with Michelle:

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

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