Quiet the Diet

In this episode, Michelle chats with Jillian Greaves, an integrative and functional Dietitian for women. They explain the ins and outs of carbohydrates, blood sugar, and insulin resistance from the basics to the nitty gritty. You’ll hear tangible strategies for how to optimize your blood sugar and find your carb “sweet spot.” 

• Understanding insulin resistance, blood sugar, and cortisol
• Why going super low carb for weight loss may not be the answer
• Relationship between insulin and hormones (cortisol, thyroid, sex hormones)
• Why balancing blood sugar is step 1 for PMS, PMDD, fertility, PCOS, and endometriosis
• Optimal targets for blood sugar levels: The difference between functional vs. conventional ranges 
• Nutrition & lifestyle strategies for making insulin more sensitive 
• Importance of nutrient timing: Eating based on circadian rhythm
• Intermittent fasting pros and cons for blood sugar management 
• Supportive vitamins, minerals, and herbs 

Links:

6 Steps to Manage Blood Sugar and Lower Anxiety 

Jillian’s resources and more: 

Jillian’s Website

Follow Jillian on IG 

Free Blood Sugar guide

Eat to Heal PCOS Online Course

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 Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Timestamps:

(1:04) What are carbohydrates? What nutrients do they provide? 

(4:57) Understanding insulin resistance, blood sugar, and cortisol 

(16:34) Why LOW blood sugar deserves a place in the conversation as well; Why going super low carb for weight loss may not be the answer 

(25:46) The relationship between insulin and hormones (cortisol, thyroid, sex hormones); Why balancing blood sugar is step 1 for PMS, PMDD, fertility, PCOS, and endometriosis 

(29:45) Optimal targets for blood sugar levels - the difference between functional vs. conventional ranges & why?

(33:57) Strategies for making insulin more sensitive and finding your carb “sweet spot”

(37:58) Importance of nutrient timing: Eating based on circadian rhythm; Intermittent fasting - pros and cons for blood sugar management 

(42:33) Vitamins, minerals, and herbs that can support insulin sensitivity and blood sugar management 

(49:00) Simple lifestyle strategies for balancing blood sugar

In this episode, Michelle chats with Dr. Gabrielle Lyon, functional medicine doctor and expert in muscle-centric medicine. They talk about the importance of consuming high-quality protein for health and longevity, and address what muscle does for our health beyond our aesthetics. Then, Dr. Gabrielle Lyon shares some personal anecdotes of her own history with veganism (!!), leaving her with serious health effects and jump starting her career in protein-forward medicine. They discuss:

• The importance of protein and muscle mass in aging and longevity 
• Muscle is more than aesthetics and physical activity - it’s impact on the immune system, inflammatory responses, nutrient utilization, and hormones! 
• Focusing on the QUALITY of muscle tissue (not just quantity) 
• Importance of protein consumption for health and longevity. What this means for vegans, vegetarians, and plant-based diets. 
• Why are we seeing a push for plant-based eating right now? (Hint: It goes back to World War II) 
• Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice
• Dr. Gabrielle’s personal history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets 

Links:

Download the FREE Protein GuidTRAIN e!

Dr. Gabrielle Lyon’s resources and more: 

Website

Follow Dr. Gabrielle on IG  

The Dr. Gabrielle Lyon Show (podcast)  

Forever Strong meal plan with Daily Dose 

–

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 Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(1:23) Introduction to Dr. Gabrielle Lyon and muscle-centric medicine, shifting the focus from excess fat to inadequate muscle mass

(10:34) What exactly IS muscle tissue? Muscle is more than aesthetics and physical activity - it’s an endocrine organ system!

(17:46) Importance of protein consumption for health and longevity, what this means for plant-based diets. 

(26:08) Nutritional history - why we’re seeing a push for plant-based eating right now 

(30:03) Benefits of red meat, why it’s been vilified in recent years, debunking myths about meat and cholesterol, controversy of the rise of veganism and carnivore diets 

(39:16) Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice

(51:07) Dr. Gabrielle’s history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets 

In this episode, Michelle chats with Dr. Gabrielle Lyon, functional medicine doctor and expert in muscle-centric medicine. They talk about the importance of consuming high-quality protein for health and longevity, and address what muscle does for our health beyond our aesthetics. Then, Dr. Gabrielle Lyon shares some personal anecdotes of her own history with veganism (!!), leaving her with serious health effects and jump starting her career in protein-forward medicine. They discuss:

• The importance of protein and muscle mass in aging and longevity 
• Muscle is more than aesthetics and physical activity - it’s impact on the immune system, inflammatory responses, nutrient utilization, and hormones! 
• Focusing on the QUALITY of muscle tissue (not just quantity) 
• Importance of protein consumption for health and longevity. What this means for vegans, vegetarians, and plant-based diets. 
• Why are we seeing a push for plant-based eating right now? (Hint: It goes back to World War II) 
• Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice
• Dr. Gabrielle’s personal history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets 

Links:

Download the FREE Protein GuidTRAIN e!

Dr. Gabrielle Lyon’s resources and more: 

Website

Follow Dr. Gabrielle on IG  

The Dr. Gabrielle Lyon Show (podcast)  

Forever Strong meal plan with Daily Dose 

–

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 Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(1:23) Introduction to Dr. Gabrielle Lyon and muscle-centric medicine, shifting the focus from excess fat to inadequate muscle mass

(10:34) What exactly IS muscle tissue? Muscle is more than aesthetics and physical activity - it’s an endocrine organ system!

(17:46) Importance of protein consumption for health and longevity, what this means for plant-based diets. 

(26:08) Nutritional history - why we’re seeing a push for plant-based eating right now 

(30:03) Benefits of red meat, why it’s been vilified in recent years, debunking myths about meat and cholesterol, controversy of the rise of veganism and carnivore diets 

(39:16) Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice

(51:07) Dr. Gabrielle’s history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets 

In this episode, Michelle chats with Stephanie Mara Fox, Somatic Nutritional Counselor and expert on binge eating. They discuss the connection between our mind and body, why we binge eat, and provide tangible tools to use before, during, and after an episode of binge or emotional eating. They talk about: 

• Stephanie’s personal connection to disordered eating and digestive issues
• How our nervous system responds to a threat (or stress) 
• Food as an experience of love and safety, especially during periods of trauma
• Why we binge eat
• Strategies and the Somatic Eating (trademarked by Stephanie) approach 
• How to know when to sit in the discomfort and when to lean on behaviors 
• Tapping into your internal authentic voice, healing your inner child 
• Tools to check in with yourself throughout the day 

Links

Work with Stephanie and her free resources: 

1-on-1 Somatic Eating Nutrition Counseling 

11-week Somatic Eating Group Program 

Intro to Somatic Eating mini course 

Mentorship for Coaches 

Listen to the Satiated Podcast 

Follow Stephanie on IG

Follow Stephanie on TikTok

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 Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(1:20) Intro by Michelle into to the current model/ concepts of binge eating recovery and innovative, supportive strategies Michelle and Stephanie use with 

(6:30) Stephanie Mara Fox discusses her personal connection to disordered eating and digestive concerns, defining her term “Somatic Eating” 

(10:00) How the body’s nervous system responds to a threat, stress, or trauma

(12:55) The connection between digestive issues and disordered eating, trauma, dysregulation, and chronic dieting

(20:10) Why we binge eat; Strategies for binge eating (conventional vs. somatic approach) 

(28:30) How to know when to sit in the discomfort vs. using strategies to shift your response

(39:34) Listening to our internal conversations before a binge (using internal family systems) to identify the root cause and put language to our inner child

(55:28) Tools to check in with yourself throughout the day and reduce frequency of bingeing over time 

In this episode, Michelle chats with Stephanie Mara Fox, Somatic Nutritional Counselor and expert on binge eating. They discuss the connection between our mind and body, why we binge eat, and provide tangible tools to use before, during, and after an episode of binge or emotional eating. They talk about: 

• Stephanie’s personal connection to disordered eating and digestive issues
• How our nervous system responds to a threat (or stress) 
• Food as an experience of love and safety, especially during periods of trauma
• Why we binge eat
• Strategies and the Somatic Eating (trademarked by Stephanie) approach 
• How to know when to sit in the discomfort and when to lean on behaviors 
• Tapping into your internal authentic voice, healing your inner child 
• Tools to check in with yourself throughout the day 

Links

Work with Stephanie and her free resources: 

1-on-1 Somatic Eating Nutrition Counseling 

11-week Somatic Eating Group Program 

Intro to Somatic Eating mini course 

Mentorship for Coaches 

Listen to the Satiated Podcast 

Follow Stephanie on IG

Follow Stephanie on TikTok

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 Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(1:20) Intro by Michelle into to the current model/ concepts of binge eating recovery and innovative, supportive strategies Michelle and Stephanie use with 

(6:30) Stephanie Mara Fox discusses her personal connection to disordered eating and digestive concerns, defining her term “Somatic Eating” 

(10:00) How the body’s nervous system responds to a threat, stress, or trauma

(12:55) The connection between digestive issues and disordered eating, trauma, dysregulation, and chronic dieting

(20:10) Why we binge eat; Strategies for binge eating (conventional vs. somatic approach) 

(28:30) How to know when to sit in the discomfort vs. using strategies to shift your response

(39:34) Listening to our internal conversations before a binge (using internal family systems) to identify the root cause and put language to our inner child

(55:28) Tools to check in with yourself throughout the day and reduce frequency of bingeing over time 

In the first part of the episode, Michelle talks about her personal experience with anxiety and panic attacks, explaining how to decode and respond to our internal anxiety in a neutralizing way. She also gives tangible tools to use during times of high anxiety/ panic and gives helpful insight into what is happening in the body during stress.

She then sits down with Amanda Montalvo, RD (@hormonehealingrd) to discuss the physiology of anxiety and tangible steps we can take to de-stress. They discuss :

• Being addicted/ conditioned to stress and the rush of hormones
• The impact of stress and anxiety on the female body 
• The body’s physiological response to stress, step-by-step
• How stress depletes our minerals, specific minerals that are affected and why
• Stress and blood pressure (Hint: It’s not just about sodium!)
• Benefits of hair mineral testing
• HPA Axis dysregulation, how to support your adrenal glands
• How THYROID is affected by stress, anxiety, and mineral deficiencies 
• The ONE thing you can do today to help your body recover from stress 

Links:

Get anxiety + panic attack support from a functional nutrition and naturopathic perspective with our 8 week online self-guided program “Anxiety Proof”

Work with Amanda and her free resources: 

Follow Amanda on IG @HormonehealingRD

Are You Menstrual? Podcast with Amanda Montalvo 

Master Your Minerals course 

Adrenal Cocktail Recipes

Work with Michelle and her free resources: 

Quiet the Diet

Episode Page (with Transcript)

Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(2:00) Michelle’s experience with panic attacks, anxiety symptoms as a results of drastic-weight loss

(3:30) Michelle’s visual explanation of what anxiety does for us, how to use our anxiety as an opportunity to let us know what’s going on in our body. 

(6:00) What to do during a rush of anxiety or panic attack, hormones & anxiety from an evolutionary perspective 

(14:22) Amanda Montalvo (@hormonehealingrd) talks about being addicted to stress & the rush of stress hormones on a daily basis 

(20:54) The impact of stress and anxiety on women’s bodies in particular

(25:21) Amanda walks through the body’s physiological response to stress, step-by-step

(31:11) How stress depletes our minerals, specific minerals that are affected and why

(36:21) Stress and blood pressure (Hint: It’s not just about sodium!)  

(46:45) Benefits of hair mineral testing

(49:05) HPA Axis dysregulation, how to support your adrenal glands, adrenal cocktails 

In the first part of the episode, Michelle talks about her personal experience with anxiety and panic attacks, explaining how to decode and respond to our internal anxiety in a neutralizing way. She also gives tangible tools to use during times of high anxiety/ panic and gives helpful insight into what is happening in the body during stress.

She then sits down with Amanda Montalvo, RD (@hormonehealingrd) to discuss the physiology of anxiety and tangible steps we can take to de-stress. They discuss :

• Being addicted/ conditioned to stress and the rush of hormones
• The impact of stress and anxiety on the female body 
• The body’s physiological response to stress, step-by-step
• How stress depletes our minerals, specific minerals that are affected and why
• Stress and blood pressure (Hint: It’s not just about sodium!)
• Benefits of hair mineral testing
• HPA Axis dysregulation, how to support your adrenal glands
• How THYROID is affected by stress, anxiety, and mineral deficiencies 
• The ONE thing you can do today to help your body recover from stress 

Links:

Get anxiety + panic attack support from a functional nutrition and naturopathic perspective with our 8 week online self-guided program “Anxiety Proof”

Work with Amanda and her free resources: 

Follow Amanda on IG @HormonehealingRD

Are You Menstrual? Podcast with Amanda Montalvo 

Master Your Minerals course 

Adrenal Cocktail Recipes

Work with Michelle and her free resources: 

Quiet the Diet

Episode Page (with Transcript)

Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps:

(2:00) Michelle’s experience with panic attacks, anxiety symptoms as a results of drastic-weight loss

(3:30) Michelle’s visual explanation of what anxiety does for us, how to use our anxiety as an opportunity to let us know what’s going on in our body. 

(6:00) What to do during a rush of anxiety or panic attack, hormones & anxiety from an evolutionary perspective 

(14:22) Amanda Montalvo (@hormonehealingrd) talks about being addicted to stress & the rush of stress hormones on a daily basis 

(20:54) The impact of stress and anxiety on women’s bodies in particular

(25:21) Amanda walks through the body’s physiological response to stress, step-by-step

(31:11) How stress depletes our minerals, specific minerals that are affected and why

(36:21) Stress and blood pressure (Hint: It’s not just about sodium!)  

(46:45) Benefits of hair mineral testing

(49:05) HPA Axis dysregulation, how to support your adrenal glands, adrenal cocktails 

Check out our debut episode! Podcast host (and your new best friend) Michelle Shapiro, an integrative and functional Registered Dietitian, talks the TRUTH about current trends in nutrition. In this episode we discuss:

• Michelle’s own personal story of drastic weight loss efforts *which she does not recommend,* and the health consequences that can ensue
• Body neutrality and weight loss through a functional nutrition lens
• The crucial difference between body neutrality and body positivity, and what this means for your health journey
• The truth about current trends in nutrition (think: Body positivity, HAES, Intuitive Eating)
• Tangible steps for how to determine if/when weight loss is right for YOU
• How to access your authentic inner voice and be your own healthcare advocate

We hope you stick around for a season full of captivating and practical information to help you Quiet the Diet and become the best version of YOU!

Weight Bias in Healthcare (blog post)

Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps: 

(5:00) Background about Michelle’s drastic weight loss journey (what NOT to do!) and personal experiences growing up in a larger body

(7:25) Evidence of why weight loss is not always good. Health effects of Michelle’s rapid weight loss: Anxiety, panic attacks, hair loss, fatigue, acid reflux, hypothyroid and the positive aspects of her weight loss 

(12:00) What is functional nutrition? Root-cause healing vs. treating symptoms

(15:05) Michelle’s take on nutrition current movements: Health at Every Size and Body Positivity. What they get right & what they don’t.

(21:40) Why/how do we Quiet the Diet? How to access your own authentic voice to make autonomous food choices. 

(26:12) How social media is incorrectly lumping beneficial ancient modalities in with the “diet culture” 

(31:28) 3 Steps you can take right now to determine if weight loss is right for you 

(36:35) The problems with “intuitive eating” and how to ACTUALLY eat intuitively 

(40:23) What’s coming up this season!

Check out our debut episode! Podcast host (and your new best friend) Michelle Shapiro, an integrative and functional Registered Dietitian, talks the TRUTH about current trends in nutrition. In this episode we discuss:

• Michelle’s own personal story of drastic weight loss efforts *which she does not recommend,* and the health consequences that can ensue
• Body neutrality and weight loss through a functional nutrition lens
• The crucial difference between body neutrality and body positivity, and what this means for your health journey
• The truth about current trends in nutrition (think: Body positivity, HAES, Intuitive Eating)
• Tangible steps for how to determine if/when weight loss is right for YOU
• How to access your authentic inner voice and be your own healthcare advocate

We hope you stick around for a season full of captivating and practical information to help you Quiet the Diet and become the best version of YOU!

Weight Bias in Healthcare (blog post)

Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Timestamps: 

(5:00) Background about Michelle’s drastic weight loss journey (what NOT to do!) and personal experiences growing up in a larger body

(7:25) Evidence of why weight loss is not always good. Health effects of Michelle’s rapid weight loss: Anxiety, panic attacks, hair loss, fatigue, acid reflux, hypothyroid and the positive aspects of her weight loss 

(12:00) What is functional nutrition? Root-cause healing vs. treating symptoms

(15:05) Michelle’s take on nutrition current movements: Health at Every Size and Body Positivity. What they get right & what they don’t.

(21:40) Why/how do we Quiet the Diet? How to access your own authentic voice to make autonomous food choices. 

(26:12) How social media is incorrectly lumping beneficial ancient modalities in with the “diet culture” 

(31:28) 3 Steps you can take right now to determine if weight loss is right for you 

(36:35) The problems with “intuitive eating” and how to ACTUALLY eat intuitively 

(40:23) What’s coming up this season!

Welcome to "Quiet the Diet", the podcast, hosted by Michelle Shapiro, Integrative/Functional Registered Dietitian from NYC. Michelle has supported over 1000 clients to reverse anxiety, approach their weight with love, and heal digestive issues. Utilizing humor, nuance, and compassion, Michelle helps clients access their own liberating self-awareness.

On the podcast, Michelle shares her own journey of losing weight the wrong way (and what the consequences of that drastic 100 pound weight loss were), and how she learned to prioritize whole-body health as a result (instead of restrictive diets.)

The goal of “Quiet the Diet” is to empower listeners to make health decisions autonomously, every single time they eat. The podcast will arm the listener with the education and support needed to make health decisions based on their own terms. The podcast is a guide to mastering one’s health by listening to one’s self. 

On "Quiet the Diet," Michelle is not afraid to have hard conversations and tackle difficult topics if it means helping her listeners. She will bring on innovative guests from the healthcare space to shed unique light on important topics. From functional nutrition to the latest research in integrative medicine, Michelle covers it all with her signature nuance and compassion.

Whether you're looking to improve your health and well-being or just want to learn more about functional medicine and body neutrality, "Quiet the Diet" has something for everyone. Tune in and join Michelle on her journey to help people quiet the noise of fad diets and focus on nourishing their bodies and minds.