Quiet the Diet

In this episode, Michelle sits down with Dr. Nicole LePera, also known as The Holistic Psychologist (@the.holistic.psychologist) on Instagram. Listen in as they dive deep into the importance of understanding and regulating our nervous system in order to create meaningful change in our lives.

Dr. LePera shares her personal journey of reconnecting with her heart and the transformative power it has had on her own well-being. You’ll learn how our emotions and behaviors are intricately tied to our nervous system and how being aware of this connection is the key to lasting change.

They discuss:

• Anxiety, beliefs, and the interconnectedness of mind and body [10:03]
• Holistic approach to mental health and nervous system regulation [20:03]
• The importance of emotional connection and safety in relationships [33:29]
• Unlearning beliefs and reconnecting with the body [44:32]
• Building emotional resilience and new habits [47:46]
• Heart-brain coherence and its impact on well-being [50:55]
• Managing chronic illness through mindfulness and self-awareness. [1:05:53]
• Emotional intelligence and self-awareness [1:1:38]
• Empathy, relationships, and personal growth [1:18:24]

This episode is sponsored by Veri. A continuous glucose monitor (CGM) that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-MICHELLESHAPIRO here.

Connect with Dr. Nicole LePera:

The Holistic Psychologist Website

Grab the book: How to Be the Love You Seek

Follow Dr. Nicole on IG

Podcast Links:

Quiet the Diet Podcast Page

Follow the pod on IG

Episode Page (with full transcript!)

Work with Michelle:

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

Join our holistic anxiety program

Learn more about the practice

Free Resources:

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

In this episode, Michelle and Nicki are back with a (slightly controversial) episode to wrap up the season 😬 They’re getting into the issues with the current landscape of social media, why you see conflicting nutrition information, and how exactly to decipher it all! 

They discuss: 

• The issues with HAES, Intuitive Eating, Conventional Nutrition, AND Holistic nutrition accounts on social media
• Nutritionism - what is it & why is it a problem? 
• Why all foods do NOT fit 
• How to sift through the noise on social media 
• Supplement ads - yes or no? 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% off Purity Coffee - Code QUIETTHEDIET  (1st order)

Follow Nicki on IG @nutrition.nicki

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community!


Timestamps 

(14:30) Issues with Intuitive Eating & All Foods Fit accounts

(25:15) Issues with Holistic/Functional Nutrition accounts

(32:10) Why different Dietitians have differing recommendations

(39:55) Issues with Conventional Nutrition accounts 

(43:42) Supplements in the online world

(51:00) How to sift through social media noise

(1:00:00) Why our view of “normal” is skewed

(1:04:20) What exactly to look for on social media 

In this episode, Michelle and Nicki are back with a (slightly controversial) episode to wrap up the season 😬 They’re getting into the issues with the current landscape of social media, why you see conflicting nutrition information, and how exactly to decipher it all! 

They discuss: 

• The issues with HAES, Intuitive Eating, Conventional Nutrition, AND Holistic nutrition accounts on social media
• Nutritionism - what is it & why is it a problem? 
• Why all foods do NOT fit 
• How to sift through the noise on social media 
• Supplement ads - yes or no? 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% off Purity Coffee - Code QUIETTHEDIET  (1st order)

Follow Nicki on IG @nutrition.nicki

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community!


Timestamps 

(14:30) Issues with Intuitive Eating & All Foods Fit accounts

(25:15) Issues with Holistic/Functional Nutrition accounts

(32:10) Why different Dietitians have differing recommendations

(39:55) Issues with Conventional Nutrition accounts 

(43:42) Supplements in the online world

(51:00) How to sift through social media noise

(1:00:00) Why our view of “normal” is skewed

(1:04:20) What exactly to look for on social media 

In this episode, Dr. Robert Kachko, ND comes back for the 2nd time on the pod to talk all things sleep! He and Michelle discuss the science behind sleep and what we get wrong when it comes to sleep remedies. 

You’ll learn:

• How to naturally improve your sleep
• How to fall asleep AND stay asleep
• Sleep cycles 
• All about clock genes 
• What to look for in your sleep tracker
• How to get back to sleep if you wake up in the middle of the night 
• Tips to reset your circadian rhythm
• How sleep meds work 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% OFF Organic CBD
+ FREE shipping when you mention Quiet the Diet!
Your CBD Store Mt Kisco - Organic, 3rd-party lab tested CBD made in the US
Send a DM or call (914) 276-5409 for a FREE personalized consultation 

Dr. Kachko’s Resources: 

NY Center for Integrative Medicine (NYC)

Connecticut Center for Integrative Medicine

Book a Discovery Call with Dr. Kachko

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps:

(7:00) Why do we need sleep?

(11:15) Sleep cycles & sleep trackers

(22:00) How to fall asleep (sleep initiation) 

(34:50) Circadian rhythm & clock genes 

(40:00) How to stay asleep (sleep continuation) 

(45:25) Melatonin 

(57:40) How sleep medications work

In this episode, Dr. Robert Kachko, ND comes back for the 2nd time on the pod to talk all things sleep! He and Michelle discuss the science behind sleep and what we get wrong when it comes to sleep remedies. 

You’ll learn:

• How to naturally improve your sleep
• How to fall asleep AND stay asleep
• Sleep cycles 
• All about clock genes 
• What to look for in your sleep tracker
• How to get back to sleep if you wake up in the middle of the night 
• Tips to reset your circadian rhythm
• How sleep meds work 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% OFF Organic CBD
+ FREE shipping when you mention Quiet the Diet!
Your CBD Store Mt Kisco - Organic, 3rd-party lab tested CBD made in the US
Send a DM or call (914) 276-5409 for a FREE personalized consultation 

Dr. Kachko’s Resources: 

NY Center for Integrative Medicine (NYC)

Connecticut Center for Integrative Medicine

Book a Discovery Call with Dr. Kachko

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps:

(7:00) Why do we need sleep?

(11:15) Sleep cycles & sleep trackers

(22:00) How to fall asleep (sleep initiation) 

(34:50) Circadian rhythm & clock genes 

(40:00) How to stay asleep (sleep continuation) 

(45:25) Melatonin 

(57:40) How sleep medications work

In this episode, Michelle takes you through what it’s like to live with a chronic illness, and how to actually start healing when you feel like it’s impossible. 

You’ll learn actionable steps to get you through the healing process: 

• How to stop negative thought spirals
• How to reduce anxiety related to your chronic illness
• Ways to push forward when you feel “stuck” 
• When to fight, and when to surrender 
• Why elimination diets may hurt instead of help 
• How to promote safety in the body 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

8-Week Fitness & Nutrition Guide

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps: 

(6:23) Chronic gut issues 

(10:20) What to do when you’re frantically searching for answers

(12:40) How to push forward when you feel “stuck” 

(17:10) Why elimination diets may hurt instead of help 

(21:30) How to promote safety in the body 

(28:10) Actionable steps to get you through the healing process 

(36:30) Key takeaways

In this episode, Michelle takes you through what it’s like to live with a chronic illness, and how to actually start healing when you feel like it’s impossible. 

You’ll learn actionable steps to get you through the healing process: 

• How to stop negative thought spirals
• How to reduce anxiety related to your chronic illness
• Ways to push forward when you feel “stuck” 
• When to fight, and when to surrender 
• Why elimination diets may hurt instead of help 
• How to promote safety in the body 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

8-Week Fitness & Nutrition Guide

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps: 

(6:23) Chronic gut issues 

(10:20) What to do when you’re frantically searching for answers

(12:40) How to push forward when you feel “stuck” 

(17:10) Why elimination diets may hurt instead of help 

(21:30) How to promote safety in the body 

(28:10) Actionable steps to get you through the healing process 

(36:30) Key takeaways

In this episode, Michelle and Kari Natwick, gut health RD, dive into the all too common - but not normal - topic of BLOATING. Kari shares her own experiences with digestive discomfort and how isolating and scary it can feel. You’ll learn why it happens and how to banish bloating for good!

They share: 

• What bloating is & why it happens
• Methods to treat bloating without restrictive elimination diets!
• A recording to listen to when you’re in the middle of symptoms (*save for later!*)
• The truth about lemon water - does it actually work? 
• “Good” vs. “bad” gut bacteria
• Debunking the misconception of bloating as a normal occurrence

PLUS a discount on stool testing 

Subscribe to get your weekly dose of NYC-style sarcasm, nutritional nuance and messages of healing.

Timestamps: 

(6:03) Kari’s experiences as a WIC dietitian 

(15:48) Why does bloating happen? 
(21:35) Is lemon water helpful? 

(25:28) Bad vs. good gut bacteria 

(29:50) Risks of probiotics 

(33:25) Bloating can be a scary experience

(35:05) Recording for acute bloating support 

(43:06) The Migrating Motor Complex (gut motility) 

(54:13) Bloating as a trigger for body image/ weight issues 

(1:03:59) What to do for bloating 

Links:

20% OFF Raw Rev Bars (Code: MICHELLE20)

8-Week Fitness & Nutrition Guide

Kari’s Resources – 

Beat the Bloat Guide

GI Map (Stool Test) discount in QTD Community
(Sign up for free > Click “labs” > GI Map)

www.gutbrainrd.com 

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

In this episode, Michelle and Kari Natwick, gut health RD, dive into the all too common - but not normal - topic of BLOATING. Kari shares her own experiences with digestive discomfort and how isolating and scary it can feel. You’ll learn why it happens and how to banish bloating for good!

They share: 

• What bloating is & why it happens
• Methods to treat bloating without restrictive elimination diets!
• A recording to listen to when you’re in the middle of symptoms (*save for later!*)
• The truth about lemon water - does it actually work? 
• “Good” vs. “bad” gut bacteria
• Debunking the misconception of bloating as a normal occurrence

PLUS a discount on stool testing 

Subscribe to get your weekly dose of NYC-style sarcasm, nutritional nuance and messages of healing.

Timestamps: 

(6:03) Kari’s experiences as a WIC dietitian 

(15:48) Why does bloating happen? 
(21:35) Is lemon water helpful? 

(25:28) Bad vs. good gut bacteria 

(29:50) Risks of probiotics 

(33:25) Bloating can be a scary experience

(35:05) Recording for acute bloating support 

(43:06) The Migrating Motor Complex (gut motility) 

(54:13) Bloating as a trigger for body image/ weight issues 

(1:03:59) What to do for bloating 

Links:

20% OFF Raw Rev Bars (Code: MICHELLE20)

8-Week Fitness & Nutrition Guide

Kari’s Resources – 

Beat the Bloat Guide

GI Map (Stool Test) discount in QTD Community
(Sign up for free > Click “labs” > GI Map)

www.gutbrainrd.com 

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

In this episode, Michelle sits down with Kaely McDevitt (@KaelyRD) to talk about all things thyroid health. They dive into how exactly the thyroid works, what it does, and what to do when it slows down (hypothyroidism) from a functional nutrition perspective. 

They discuss: 

• Reasons for (and symptoms of) hypothyroidism
• Weight loss resistance (and what to do about it!)
• What labs to request from your doctor 
• Hashimoto’s & autoimmune hypothyroidism
• Effects of gluten consumption on thyroid function
• A functional nutrition approach to hypothyroidism (when medication isn’t enough!) 

Timestamps:
6:04 What does the thyroid do & how? 

16:14 Symptoms of hypothyroid 

20:24 Hashimoto’s & autoimmune conditions 

24:14 Gluten & thyroid 

34:24 Functional nutrition approach to hypothyroidism

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% OFF Raw Rev Bars (Code: MICHELLE20)

8-Week Fitness & Nutrition Guide

Kaely’s resources: 

Follow Kaely on IG

Kaely’s website 

Leveraging Labs program for practitioners 

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

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

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community!