Ep281: Why Micronutrients Are Key to Looking & Feeling Your Best with Laura Ligos, RDN

04/08/25 • 41 min

In this episode, Tina chats with Laura Ligos—Registered Dietitian and the voice behind The Sassy Dietitian—for real talk on what it actually means to nourish your body. Laura shares her personal journey and professional insights on the often-overlooked signs of undernourishment, the powerful role of micronutrients, and how to find the right balance between whole foods and supplements. They explore why true health isn’t about shrinking your body—but about fueling it well, building strength, and feeling your best. If you're tired of restrictive trends and ready for realistic, sustainable change, this episode is for you. Here’s what you’ll learn: Why chasing a smaller body might be holding you back Sneaky signs you’re undernourished (but don’t realize it) The hidden reason so many women struggle with micronutrient deficiencies Whole foods vs. supplements—how to strike the right balance The truth about multivitamins and greens powders—worth it or a waste of money? How to eat more without the fear of gaining weight Healing before weight loss—what it really means (and why it matters) “Pay to play” and why fueling right changes everything Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Laura Ligos: www.thesassydietitian.com Instagram: https://www.instagram.com/thesassydietitian/ Youtube: https://www.youtube.com/channel/UCl89ymID5SNSHNiMc6OyOQg Pinterest: https://www.pinterest.com/thesassydietitian/ Facebook: https://www.facebook.com/TheSassyDietitian/ About Laura Ligos: Laura Ligos is a registered dietitian who resides in Albany, NY. She believes in a food first approach and focuses on optimizing the health and wellness of active women. She has a Bachelor of Science in Nutrition Sciences from Cornell University and went on to complete her Dietetic Internship and MBA at Dominican University. She started her own private practice & brand “The Sassy Dietitian” to help be a credible resource for those looking to improve their relationship with food and optimize overall health without restrictive diets. You can connect with her on Instagram @thesassydietitian or on her website at www.thesassydietitian.com.

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Ep280: How Functional Testing Helped Ann Transform Her Metabolism and Health

In this episode, former client Ann Bolton shares her results and transformation inside our signature 1:1 coaching with functional testing program, Metabolism Accelerator. After struggling with relentless perimenopause symptoms—daily headaches, exhaustion, and stubborn weight gain—she knew something had to change. Through functional testing and personalized 1:1 coaching, Ann uncovered the root causes of her symptoms. Her lab results provided the missing puzzle pieces, guiding key dietary and lifestyle shifts that dramatically improved her energy, metabolism, and overall well-being. Tune in as Ann opens up about her journey, the life-changing insights from her labs, and why investing in her health was the best decision she ever made! Here’s what you’ll learn: - Ann was doing everything right—so why was she still struggling with daily headaches and exhaustion? - What it’s really like to go through functional testing and work 1:1 with the CNC team - What Ann’s functional lab results revealed—and why the answers were both validating and eye-opening - The small but powerful changes that finally moved the needle for her energy and metabolism - Why working with a coach made implementing changes way less overwhelming than she expected - The part of her journey she’s most proud of—and what she wishes she had done sooner - Thinking about functional testing but worried about the cost? Hear Ann’s take on why it was worth every penny Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

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Ep282: How Your Gut and Hormones Trigger Migraines (And What to Do About It) with Diane Ducarme

In this episode, Tina sits down with Diane Ducarme, founder and CEO of Migraine Heroes, to unpack the complex and often misunderstood world of migraines—especially how they impact women in perimenopause and menopause. They explore how migraines are more than “just headaches” and often linked to hormone fluctuations, gut issues, and even common wellness trends like intermittent fasting. You’ll also learn how everyday habits—from sleep to diet to liver health—play a key role in migraine prevention and relief. Here’s what you’ll learn: - The difference between a migraine and a regular headache - Hidden migraine triggers you might not suspect - How intermittent fasting can make migraines worse - How gut issues—like leaky gut, SIBO, IBS or IBD—cause migraines - Simple daily habits to support gut health and reduce migraines - The surprising link between sleep, your liver, and migraines - Caffeine and migraines: Friend or foe? - Premenstrual vs. menstrual migraines—what’s the difference? Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Diane Ducarme: https://www.mynectarhealth.com/ https://www.migraineheroes.org Facebook: https://www.facebook.com/TheSassyDietitian/ Nectar Health IG: https://www.instagram.com/mynectarhealth/ Nectar Health FB: https://www.facebook.com/mynectarhealth/ Migraine Heroes IG: https://www.instagram.com/migraineheroes/ Migraine Heroes FB Group: https://www.facebook.com/groups/migraineheroes About Diane Ducarme: Diane Ducarme, Founder & CEO of Nectar Health, is a leading figure in migraine investigation, blending the wisdom of Eastern Medicine with Western science and advanced technology to uncover the true roots of migraine disease. With an MBA from Harvard Business School, a background in science and engineering, and fluency in seven languages—including Mandarin—Diane brings a rich perspective to the complex world of migraine care. Her journey has taken her from engineering to Traditional Chinese Medicine studies in China and, more recently, neuroscience research at Harvard X. Diane’s approach uniquely emphasizes adding functional foods instead of eliminating them, shifting away from restrictive practices to focus on nourishing the body. As the host of the Migraine Heroes podcast, she shares insights and stories that resonate deeply with migraine sufferers worldwide. Through Nectar Health, Diane’s dedication continues to transform lives, offering a holistic path to relief, resilience, and wellness for those navigating migraine disease.