The Fitness Nutritionists
Stefanie Wilkerson & Mandy Yeary
All episodes
Best episodes
Seasons
Top 10 The Fitness Nutritionists Episodes
Goodpods has curated a list of the 10 best The Fitness Nutritionists episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Fitness Nutritionists for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Fitness Nutritionists episode by adding your comments to the episode page.
Intermittent Fasting, Is It Right For You?
The Fitness Nutritionists
12/01/21 • 19 min
The holidays usually present a dizzying array of demands: cooking, shopping, baking, cleaning, entertaining... you name it!
With Christmas right around the corner, it’s important to know how to manage stress in time for the many tasks and get-togethers to come.
Joining us today is fellow Christmas-lover Judy, who shares her routine for making the holidays stress-free and chock-full of joy every single year.
In this episode, we talk about...
- [02:09] Acknowledge your feelings.
- [03:21] How Mandy celebrates Christmas in honor of her late mother.
- [04:08] Be realistic with yourself and others.
- [05:11] Why Judy starts decorating in October.
- [06:33] Be open to creating new traditions.
- [08:25] Set and stick to your budget.
- [09:46] Plan ahead.
- [10:36] Don’t over-schedule.
- [11:43] Don’t abandon your healthy habits.
- [14:37] Seek professional help if you need it.
Fill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.
https://bit.ly/3pr6g78
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Hypothyroidism & Hashimoto's: Hormones, Labs, & Monitoring (Part 2)
The Fitness Nutritionists
03/02/22 • 22 min
Why Is It Important To Know if You Have Hypothyroidism?
If hypothyroidism is not treated you can have increased cholesterol levels and be at a higher risk for having a stroke or heart attack.
You may develop a goiter or suffer from peripheral neuropathy, infertility, or even have loss of consciousness and a drop in body temperature that can be life-threatening.
Let’s take a look at some of the thyroid hormones:
The hypothalamus and pituitary gland produce hormones (TRH and TSH). These hormones then trigger the production of T4 (inactive) and T3 (active) thyroid hormones.
When the thyroid gland secretes T4 this needs to be converted into T3 so it can be used by our cells. This mainly happens in the liver and gut. Be sure to listen to episode #13 on gut health if you haven’t already.
Have you had the following labs checked before?
Have you been told your TSH levels were fine, yet you still feel all the classic symptoms of a thyroid disorder?
This disorder is NOT done justice and you deserve more than being dismissed if you are feeling crummy but your TSH is "normal".
Here is a brief description of each lab you should have checked:
TSH-thyroid stimulating hormone, it is a reflection of your pituitary function. Your pituitary gland secretes this hormone and then sends it to the thyroid gland to create T1, 2, 3, and 4.
Free T4-this hormone is made by the thyroid gland and is an INACTIVE form. It can only be converted into T3 when it is in it's free form.
T4-total T4 shows both the unbound/free and bound levels of inactive T4 and active T3 hormones that are circulating in the blood stream.
Total T3 can give more information into how your body is converting T4 to T3
Free T3-this is the active form and what is used to provide you with energy. This hormone drives metabolism.
Reverse T3-this is an inactive form and not usable by the cells. These can bind to cell receptor sites and prevent T3 from being used by the body. This generally happens in times of high stress levels in order to slow the body down and conserve energy.
Tg Ab-these attack thyroglobulin which is what your body uses to produce hormones. This test can be used to help determine Hashimoto's
TPO Ab-thyroid peroxidase antibodies-these attack an enzyme that is used to make thyroid hormones. Having this lab checked can help determine if you have Hashimoto's.
Are you a woman in peri/menopause and need help managing your weight and metabolism? Apply here for my signature coaching program where I help women just like you. https://bit.ly/3pr6g78
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Healthy Holiday Swaps
The Fitness Nutritionists
10/20/21 • 19 min
Thanksgiving has always been one of our favorite times of the year, but we also know that it can be one of the toughest times of the year when it comes to staying healthy and managing your weight.
If you’re not aware of what you’re putting in your mouth, those treats really do add up. In fact, did you know that the typical Thanksgiving dinner consists of 3,000 to 4,500 calories?
In this episode, we talk about everyone’s usual Thanksgiving holiday foods and what we recommend you swap each of them with if you want to take the healthier route.
In this episode, we talk about...
- [02:21] Our favorite holiday foods
- [05:37] Turkey and stuffing
- [08:33] Sweet potatoes
- [10:33] Green bean casserole
- [11:55] Mashed potatoes
- [12:58] Gravy
- [13:48] Cranberry sauce
- [14:41] Cornbread
- [15:56] Pumpkin pie
Fill out this form if you are interested in joining my Signature Program that helps women manage their weight, boost their metabolism, get fit, and feel confident.
https://bit.ly/3pr6g78
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Insulin Resistance/Metabolic Syndrome & How to Know if You Have it
The Fitness Nutritionists
10/06/21 • 17 min
In today’s episode, we talk all about insulin resistance.
Insulin, a hormone made by the pancreas, helps glucose (which comes from the food you eat) in your blood enter cells within your muscles, fat, and liver, where it can then be used for energy.
Insulin resistance takes place when the cells in your muscles, fat, and liver don’t respond well to the insulin, and can no longer easily take insulin from glucose in your blood.
As a result, our pancreas makes more insulin to help glucose enter our cells, and as long as it can do this, your blood glucose levels will remain in a healthy range.
More often than not, people develop insulin resistance from eating too many refined carbs and sugar. Our body can only process so much of these at a time, and when we overeat, those carbs are stored as fat to be used as energy later.
Problems compound when we overeat on refined carbs and sugar too often: That fat will start depositing around our organs, making it harder for insulin to come out of the pancreas.
Listen in and learn how to tell if you might be developing insulin resistance and what you can do to lower your risks.
In this episode, we talk about...
- [01:50] What is insulin?
- [02:46] What is insulin resistance?
- [05:25] Problems associated with insulin resistance.
- [07:24] How to determine if you have insulin resistance.
- [10:21] Who is more likely to develop insulin resistance?
- [12:37] How to lower your risk of developing insulin resistance.
Resources mentioned:
- Link to order labs ( https://www.ultalabtests.com/thefitnessnutritionists ): It’s recommended to check Fasting Plasma Glucose (FPG) & Hemoglobin A1C
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
What is Inflammation & Does Diet Play A Role?
The Fitness Nutritionists
09/22/21 • 16 min
In today’s episode, we discuss the impact of diet on inflammation.
There are two types of inflammation: acute and chronic. Acute inflammation manifests in situations such as getting a cut on your body. In cases like these, acute inflammation is a good thing as the feedback you get tells you right away what to steer clear of to avoid pain.
In this conversation, we’ll be addressing the chronic variety. As the saying goes, “You are what you eat,” and when it comes to chronic inflammation, the foods that we consume are oftentimes the main culprit.
Research shows us that chronic inflammation puts us at a higher risk for a wide variety of medical conditions, including obesity, heart disease, depression, anxiety, diabetes, certain cancers, and many more.
Listen in as we look into eight popular foods that can cause inflammation and the nutrient and antioxidant-rich foods and supplements to replace them with.
In this episode, we talk about...
● [01:57] What is “inflammation” and why should you be concerned about it?
● [04:42] #1: High-fructose corn syrup.
● [05:04] #2: Artificial trans fats.
● [05:50] #3: Refined carbohydrates.
● [06:28] #4: Excessive alcohol intake.
● [07:16] #5: Omega-6 fatty acids.
● [07:48] #6: Processed meats.
● [07:59] #7 & #8: Gluten and dairy.
● [09:28] Anti-inflammatory foods and supplements to incorporate into your diet.
● [12:23] Eat the rainbow: Nutrient and antioxidant-rich foods.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Why Am I So Tired?
The Fitness Nutritionists
09/08/21 • 19 min
Do you go to bed tired?
Do you wake up tired?
Do you spend each and every day... tired?
Exhaustion and burnout are some of the most common problems in today’s society, and it’s not difficult to find people who are tired all day long.
If this sounds like you, you’re in the right place.
There are many factors that can contribute to fatigue, including those that are medical, psychological, and lifestyle-related.
However, for many people who experience fatigue, an unhealthy lifestyle is the most likely culprit.
Because of this, we’ve dedicated today’s episode to discussing eight common lifestyle factors that lead to tiredness.
In this episode, we talk about...
● [01:37] Why we get tired.
● [02:24] Lifestyle Factor #1: Eating a diet high in refined carbohydrates.
● [04:14] #2: Not eating enough protein.
● [05:25] #3: Not eating enough calories.
● [07:09] #4: Not drinking enough fluids.
● [08:07] #5: Relying on energy drinks.
● [09:12] #6: Being too sedentary.
● [10:57] #7: Not getting enough quality sleep.
● [12:14] #8: Sleeping at the wrong times.
● [13:56] Medical factors: High stress levels.
● [15:15] Psychological factors: Depression or anxiety.
● [17:14] Our closing thoughts on addressing tiredness.
Also check out The Fitness Nutritionists Episode 3: How Sleep Affects Your Weight & Hormones + How to Get Better Sleep -> https://thefitnessnutritionists.com/how-sleep-affects-your-weight-hormones-how-to-get-better-sleep/
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
How Sleep Affects Your Weight & Hormones + How to Get Better Sleep
The Fitness Nutritionists
08/16/21 • 14 min
Are you getting enough sleep?
Most people overlook the power of getting a good night’s rest when it comes to their health and fitness goals. In fact, sleep plays a more important role when it comes to your weight and overall wellness than most people think.
From increasing your risk of heart disease to a greater likelihood of experiencing depression, lack of sleep—as well as poor-quality sleep—can wreak havoc in every part of your life.
Today, we dive deep into these negative effects and the benefits of getting the right amount of high-quality sleep.
We also share our top five tips for getting better sleep starting tonight!
In this episode, we talk about...
● [01:36] Are you getting enough sleep?
● [02:26] How poor sleep negatively affects our mind and body.
● [03:04] Why lack of sleep can lead to weight gain and hormonal imbalance.
● [04:20] How sleep affects our body’s response to insulin.
● [05:20] The connection between sleep and your immune system.
● [05:47] How sleep leads to more muscle gained (and maintained) from workouts.
● [06:47] The mental benefits of sleep.
● [07:07] Tip #1: Get more exercise during the day.
● [07:55] Tip #2: Avoid stimulants too close to bedtime.
● [09:20] Tip #3: Establish an evening routine.
● [10:47] Tip #4: Avoid bright lights.
● [12:04] Tip #5: Keep your sleep environment cool.
● [12:36] A recap of the five tips.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
The Benefits of Exercise & the 4 Levels of Physical Activity
The Fitness Nutritionists
08/15/21 • 19 min
How active do you think you are?
A lot of research has been done in recent years to determine the length between activity and physical and mental health.
Today, we’ll walk through the U.S. Department of Health and Human Services list of benefits you can gain from exercise, which ranges from losing fat and improving your bone health to reducing depression and decreasing the risk of heart disease.
We’ll discuss the ins-and-outs of exercise, as well as the four levels of physical activity
By the end of this episode, you’ll know exactly which level you fall into and, more importantly, exactly what type of activities you need to do to reach the next level and reap even more benefits.
In this episode, we talk about...
● [01:36] How active do you think you are?
● [02:30] The benefits of exercise.
● [04:19] Level 1: Inactive
● [05:44] Level 2: Insufficiently active
● [06:02] Level 3: Active
● [06:22] Level 4: Highly active
● [07:19] Simple ways to move more and sit less.
● [08:30] What is “moderate” and “vigorous” activity and what are some examples?
● [13:04] Why strength training is vital.
● [14:54] Does tracking your steps help?
● [16:18] Why it’s important to take before pictures.
● [17:09] How exercise reduces depression and anxiety.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
10 Factors That Influence Your Health & Weight
The Fitness Nutritionists
08/13/21 • 22 min
Ladies, are you at the heaviest weight that you have ever been?
Have you been trying your best to eat well and get some exercise in, yet the scale isn’t moving, or you just can’t seem to lose those inches?
Are you getting sick of being told over and over to just “eat less and move more”?
Is absolutely nothing changing in spite of the fact that you set a strong goal for yourself?
If you answered “yes” to any (or all) of these questions, we feel you. But getting past these roadblocks isn’t as simple as you may think.
Strap in as we list the ten factors that influence your health and weight and how you can take back control of your weight loss journey today.
In this episode, we talk about...
● [01:31] Four key questions to ask yourself.
● [03:16] Factor #1 Nutrition
● [04:17] Factor #2 Exercise
● [08:05] Factor #3 Sleep
● [10:32] Factor #4 Stress
● [11:16] Factor #5 Genetics
● [13:09] Factor #6 Age
● [14:30] Factor #7 Gender
● [15:32] Factor #8 Height
● [17:14] Factor #9 Medications
● [18:03] Factor #10 Medical history
● [19:41] Our parting thoughts
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Welcome to The Fitness Nutritionists!
The Fitness Nutritionists
08/03/21 • 4 min
Welcome to the Fitness Nutritionists Podcast! We created this podcast to help women find real answers to their questions regarding weight, physical health, fitness, mental health, and all the other things we deal with as women, such as low energy levels, cravings, and hormones.
Meet Stefanie Wilkerson:
My name is Stefanie and I'm the owner and founder of the Fitness Nutritionists. I'm a registered and licensed dietitian, a certified personal trainer, and a certified health coach. I live with my husband who is a firefighter and paramedic on a farm in the hills of deep East Texas, where we have dogs, cats, horses, a donkey, and a chicken. We have twins, a boy and a girl, who are currently in college and are the joys of our life. Our son is studying forestry and wildlife management and our daughter is actually a nutrition major, and plans to focus on sports nutrition.
I also own a clinical consulting company that provides nutrition services to long-term care facilities and I run an online program for women who are wanting to find their healthy weight and improve their physical and mental health. I help women who have depression or anxiety learn how, by using nutrition and fitness, they can improve their physical and mental health. We also talk a lot about mindset and finding peace with food, since many women eat out of emotion without truly knowing exactly how food affects both their mind and body.
Meet Mandy Yeary:
My name is Mandy. I, too, live on a farm but in the West Texas area. My husband is a farmer and he also owns a trucking company. We too, have lots of little animals, similar to Stefanie. I am a clinical dietitian in long-term care and also in rehab consulting. I have been a dietitian for over 20 years, like Stefanie. We have a son who is a professional bull rider and our daughter who is an aesthetician, so she does skin health. I love to cook; I love to read. So, I'm looking forward to talking about a few of those topics. Stefanie and I are super excited and very passionate about what we do and can’t wait to talk with you about all things relating to women’s mental and physical health.
Follow along with The Fitness Nutritionists:
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Show more best episodes
Show more best episodes
FAQ
How many episodes does The Fitness Nutritionists have?
The Fitness Nutritionists currently has 30 episodes available.
What topics does The Fitness Nutritionists cover?
The podcast is about Health & Fitness, Exercise, Nutrition, Dietitian, Anxiety, Mental Health, Depression, Energy, Fitness, Podcasts, Diet, Weight Loss and Confidence.
What is the most popular episode on The Fitness Nutritionists?
The episode title 'Insulin Resistance/Metabolic Syndrome & How to Know if You Have it' is the most popular.
What is the average episode length on The Fitness Nutritionists?
The average episode length on The Fitness Nutritionists is 22 minutes.
How often are episodes of The Fitness Nutritionists released?
Episodes of The Fitness Nutritionists are typically released every 14 days.
When was the first episode of The Fitness Nutritionists?
The first episode of The Fitness Nutritionists was released on Aug 3, 2021.
Show more FAQ
Show more FAQ