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Nutrition Q&A: Protein Intake, Juice Cleanses, & More




Things we dive into in this episode: 

  1. How much protein do you need and is it possible to eat too much?

  2. Why I don't recommend juice cleanses

  3. The importance of self-worth in nutrition


📘Resources

 


📌Episode Highlights


How much protein do I need and is it possible to have too much protein?

  • There are three macronutrients, carbs, fats, and protein, and we need all three of these macronutrients to survive and thrive. 

    • Protein, just like carbohydrates and fat is an essential macronutrient for your survival. 

  • The main functions of protein in particular are that it is an essential building block for your bones, your muscles, your cartilage, your hair, your skin, your nails. It's also something that repairs your muscle tissue, especially after exercise when you tear muscle, break it down, especially after injury as well. Protein is also really important for oxygenation. Red blood cells contain a protein compound that carries oxygen throughout your body, so it helps supply your entire body with the oxygen and the nutrients that it needs. Protein is also important in making enzymes which are gonna be important for digesting food and making new cells and body chemicals in general. Protein also plays an important role in hormone regulation. So, we need protein!

  • It is possible to have too much protein. It's important to know that having too much protein can be really dehydrating, constipation, gassiness, make you feel backed up. And when you're focusing too much on protein and it's causing you to neglect your carbohydrate and fat intake, it's also going to affect your energy levels, mood, athletic performance, digestion, and ability to absorb nutrients. Also, too much protein can cause uric acid to build up in your body, which is a compound that's released when you digest protein and that can be really dangerous as well.

  • Generally, it’s adequate to get somewhere between 20 and 30 grams of protein at each meal. Your body needs more protein the more active you are. Your body also needs more protein the more you age. Certain health conditions might also increase your protein needs, like if you're post-surgery or you have certain autoimmune conditions or PCOS. But that said, I think 20 to 30 grams is a good place to start.

    • 20 grams of protein looks like three eggs, a full cup of like 2 % or whole milk Greek yogurt, usually a standard scoop of protein powder, a cup to a cup and a half of beans, 3 to 3.5 ounces of fish, chicken, meat, and 4 ounces of tofu. 


I did a juice cleanse a couple of years ago and when I did it I felt pretty energized, especially for the first couple of days. I'm starting to feel like I need a little bit of a reset and my yoga teacher suggested that I started juice clients next week. What would you recommend?


  • This podcast is not a substitute for any individualized medical or mental health advice. And I feel very comfortable telling you that I would never recommend a juice cleanse. 

  • The burst of energy that you feel when you start a juice cleanse is related to your mechanical digestion getting a break.

    • When you start drinking juices only, your digestive system doesn't have to work as hard because you're not having any protein or fat sources in your diet and this basically just allows the simple carbs to reach your brain a bit quicker.

    • So people who start are potentially going to experience this sudden burst of energy because juice cleanses are made up of simple carbohydrates, which provide a quicker hit of energy than anything else that you're going to eat or drink.

    • But it is just a fleeting hit of energy! And we need more than a fleeting spike of energy to keep going.

      • We need more than a fleeting spike of energy to live our life. 

      • We need nutrients that support muscle growth and repair. 

      • And we're not going to be able to absorb those nutrients if we don't have fat in our diet. 

      • We need hormone regulation and we're not going to have that if we don't have protein and fat in our diet. 

      • We need to live and exist and we're not gonna be able to do that if we don't have enough calories in our diet. 

      • Juice cleanses are just overall not enough calories. Your body cannot function optimally, maintain good metabolism, absorb vitamins or digest efficiently without enough protein and fat sources and then just without enough overall calories.

  • Sometimes our bodies do feel a little out of whack when we stray from our normal nutrition structure, when we drink a little bit more alcohol than normal, or we just have an off week, but there are things that we can do to support our body's natural detox systems in functioning optimally. 

    • There's nothing wrong with feeling like you haven't been fueling your body in a balanced way. And there's nothing wrong with wanting to get back to eating enough veggies and fiber to have good digestion. There's nothing wrong with wanting to focus on drinking more water, to feel hydrated. And there's nothing wrong with feeling like you want to have a more balanced plate.

    • But you could just focus on that instead of restricting essential energy or frankly wasting your money on an expensive juice cleanse. Try to eat well, balanced meals and have enough fiber, drink enough water, get some movement and stretching in, and do some breathing practices before you default to a juice cleanse. If you still feel like you need a juice cleanse, then you can ask what's going on with your body? What kind of support does your body need to feel like you get the refresh that you're looking for? Likely the answer isn’t a juice cleanse.


Nutrition Tool to Implement Today: Make sure that you have a solid sense of self-worth and self-esteem. What does this have to do with nutrition? If you want to improve your nutrition, if you want to start eating better, if you want to start meal planning, if you want to start healing your relationship with food, it's so important to make sure that your self-worth, your self-esteem is solid because trying to work on nutrition without your self-esteem intact is like trying to date without your self-esteem intact.



Three things that happen when you try to work on your nutrition from a place of low self-worth and that are exactly like dating from a place of low self-worth:


  1. When you date from a place of low self-worth and low self-esteem, you end up being more anxious because there is so much more at stake. You're trying to source a sense of self-worth from the date or from the person. So every time they don't text back right away or someone rejects you, it feels so much more charged because it's a hit on your sense of self-worth.

    1. The same thing can happen if you're trying to work on your health and wellness from a place of low self-worth. If you're using health and wellness practices as a way to source a sense of self-worth, rather than as a reminder that you are worthy of being taken care of, the practices become so much more charged. You get so much more tense about them.

    2. If you forget to add your greens to your omelet in the morning, it becomes about like a personal thing and you might shame yourself for forgetting. It becomes so much more of a personal thing when you eat beyond fullness if you can’t move on from the fact that you did that. 

    3. Rather than beating yourself up, rather than personally attacking yourself for making a mistake with nutrition, can you look at it more objectively so that it's less charged?

    4. It doesn't mean that it doesn't feel icky or sticky when you don't implement your nutrition goals, when you don't eat the way you were expecting to or planning to.

    5. However, you're able to recover from it so much easier and it doesn't become this roller coaster ride of shame when your worth isn’t tied up into it. 

  2. When you don't work on your sense of self-worth before you go on a date, you future trip like crazy. It’s finding security in an imagined future with the person rather than being focused on trying to get to know who the person is right now and seeing if you actually like them. 

    1. If you aren't working on your sense of self-esteem when you're making food decisions, one food decision doesn't get to be an isolated food decision because you’re thinking about what you might eat tomorrow or this weekend or next week. 

    2. The most important thing when it comes to eating intuitively in a way that feels good is staying present. Really staying attuned to your hunger cues, your fullness cues. What does my body need right now? Have I had enough right now? Have I had too little? How am I feeling? Is this meal energizing me? Is this meal not feeling good for me? How's my digestion?

    3. You need to stay present and get to know your body and it's important to not be future tripping.

  3. When you start dating without having a sense of self-worth intact, you settle for breadcrumbs and little scraps of love from people because you don't have any of your own love. It's easy to settle for scraps from other people when you aren't really nurturing yourself with your own love. But when you have your own sense of self-love and you are really nurturing yourself, little breadcrumbs from mediocre people aren't interesting anymore. 

    1. If you are not approaching your health and wellness from a place of high self-worth, you're going to settle for any old diet plan. You're going to settle for any old template that someone throws on you on Instagram. You're going to settle for diet programs that don't honor your taste preferences and your favorite flavors and the way you like to have fun in your life and the way you want to be active in your life. 

    2. Nutrition is highly individualized and you can truly tap into the fun and experimentation of that when you come at it with a sense self-worth.



Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.


Transcript


Caitie: If you want to improve your nutrition, if you want to start eating better, if you want to start meal planning, if you want to start healing your relationship with food, it's so important to make sure that your self-worth, your self-esteem is solid because trying to work on nutrition without your self-esteem intact is like trying to date without your self-esteem intact. 


Welcome to Whole, Full, & Alive, a podcast helping you feed yourself, feel yourself, and be yourself. I'm Caitie Corradino. I'm a registered dietitian-nutritionist, a body image coach, and the founder of Full Soul Nutrition, a method that combines nutrition counseling with a powerful toolkit of somatic healing modalities. I have guided hundreds of clients to freedom with food, their bodies, and every aspect of their lives. I've also been through this healing myself. And on this podcast, I want to help you eat with confidence, embrace your body, form aligned relationships and create a life that you're in love with. I'll share actionable tools, no bullshit stories and interviews that will remind you why you have everything you need within you to feel whole, full, and alive. Are you ready? Let's get into it. 


Hey, welcome back to another episode of Whole, Full, & Alive, the podcast helping you feed yourself, feel yourself, and be yourself. I am so stoked to be back on the microphone after an unexpected week off. You maybe didn't notice, but there was not an episode last week, and it was because I unexpectedly moved. If you're following along with me, you may know that I recently moved to Lisbon, Portugal. I just settled into a new apartment and you know, for logistical reasons, I had to move out of that apartment and now I'm in a new one. And this one is, I'm here to stay in this one. But that was a pretty wonky week I had last week, so I didn't have time for a show. So I'm extra excited to be back this week. 


And this week we're going to be talking about nutrition. I have decided that the first episode of every month is going to be a nutrition episode. I will do nutrition Q&A based on some questions that you sent me on Instagram, and I will provide one nutrition insight that you will be able to implement starting right after you listen to this episode this week, this month, based on what's been coming up with my clients and myself lately. I'm stoked to dive in. 


And before we do, as always, I want to invite you to take the deepest breath you have taken all day today. So wherever you are, wherever you're tuning in from, whether you're multitasking or just listening to this show, take a moment to receive a nice deep breath in through your nose, feel your back expand as your lungs fill up. And then take a long exhale out your mouth for four, three, two, one. I love inviting you to take a deep breath at the top of the show because it's important to stay connected with your body when you're listening to content like this or when you're listening to anything. Your body is such an important barometer for whether or not something resonates with you, for how something's sitting with you, for if something's triggering you, which isn't always a bad thing, but it's information. It's very important to not lose touch with that piece of your inner wisdom. Your brain is certainly part of your intuition. There's a lot of knowledge in there. And the knowledge of the brain needs to work with the knowledge of your body and the knowledge of your emotions to help you live your life in the way that feels most aligned for you. So, if you're losing touch with your body at any point while you're listening to this, take another deep breath or use another tool to connect with your body. Like maybe put your hand on your arm. Just feel, feel yourself, feel your body, stay grounded. Okay. 


And before we dive in, I also want to remind you that I have a few spaces open for one-on-one counseling starting in June. I provide nutrition, body image and self-confidence counseling. You can learn more about that at the link in the show notes or my website, www.fullsoulnutrition.com. I also want to remind you that every month I host three group support sessions. I host one about nutrition, one about body image, and one about deep stress relief. Our nutrition group is called Make Meals Easy. Our body image group is called Unfck Your Body Image. And our stress relief group is called Deep Relief. And these are three virtual spaces with amazing community capped at 10 to 15 people. It's a really great way to get some of your individualized questions about nutrition, body image, and self -confidence answered. And it's a really great way to get started with support if one-on-one is not feeling accessible to you at this time. I'm so excited to welcome you into the community. It is a really intentional space. If you have any questions about it, don't hesitate to reach out to me, caitie@fullsoulnutrition.com or on Instagram caitie.c.rd. I love that our community is growing and I really, really would love to have you in it. 


All right, nutrition, let's do it. Thank you so much for submitting questions on Instagram that I'm able to answer today. We are gonna start with a question that I received in a few different iterations. So I'm kind of gonna combine the different questions that I received into one question. A lot of people were asking me about protein this month. What is enough protein? Is it possible to have too much protein? I'm seeing all this content about protein and I don't know what to do about it. Where do I start with protein? So I'm gonna say the question I'm answering right now is how much protein do I need and is it possible to have too much protein? Let's do it. So one place I wanna start is just a little protein 101. So protein, just like carbohydrates and fat is an essential macronutrient for your survival. There are three macronutrients, carbs, fats, and protein, and we need all three of these macronutrients to survive and thrive. The main functions of protein in particular are that it is an essential building block for your bones, your muscles, your cartilage, your hair, your skin, your nails. It's also something that repairs your muscle tissue, especially after exercise when you tear muscle, break it down, especially after injury as well. Protein is also really important for oxygenation. So red blood cells contain a protein compound that carries oxygen throughout your body. So it helps supply your entire body with the oxygen and the nutrients that it needs. Protein is also important in making enzymes which are gonna be important for digesting food, but also just making new cells and body chemicals in general. And protein also plays an important role in hormone regulation. So hormones are an important part of growth, immune system function, mood, hunger, fullness cues, and all that stuff. And fat is responsible for hormone production and protein is responsible for hormone regulation. 


So we need protein. We certainly, certainly need protein. And I think it's great to consider whether you're getting enough protein. I don't necessarily love that people are getting hyper fixated on protein. I don't think we should go overboard with hyper fixating on anything, especially because when we hyper fixate on protein, we tend to forget about carbs and fat, which are the two other macronutrients. But this is a good nutrition trend in the sense that it's focusing on what we should add to our diet rather than what we should take away from our diet. I find a lot of nutrition trends are very focused on what we need less of rather than what we need to add to our diet. So I guess when it comes to this protein mania, it's good that we're at least focusing on something that we should add to our diet rather than something we should restrict from our diet. But that said, many influencers, are overshooting how much protein you need. And many influencers are also encouraging people to basically focus on protein at the expense of carbs and fat, which is not good because to answer one of the questions that you've sent, it is possible to have too much protein. It is certainly possible to have too much protein. And it's important to know that having too much protein can be really dehydrating and it can cause major constipation. It can cause major gassiness, feeling majorly backed up. And when you're focusing too much on protein and it's causing you to neglect your carbohydrate and fat intake, of course, it's also going to affect your energy levels and your mood and your athletic performance and your digestion and your ability to absorb nutrients so it's important to know that it's certainly possible to have too much protein and when you have too much protein also uric acid really builds up in your body because that is a compound that's released when you digest protein and that can be really dangerous as well. And that is why like the ketogenic diet and the carnivore diet is just beyond dangerous to only have protein and not have carbs and fat working with it is so bad for digestion. It's so bad for the pH balance of your body. So if you're feeling constipated, one of the causes might be excess protein intake. You need carbohydrates, you need fiber in order to regulate your digestion. You need fat in order to absorb the nutrients from your food. We can't just be focusing on protein. If you're just focusing on protein, I mean, one really simple way to put it is that you can expect some constipation. 


But that said, make sure you get enough protein. And I never want you focusing on numbers, but because it can feel grounding to have an idea of what is enough and what is absurd when you navigate protein recommendations on the internet, I'm just going to say think about getting somewhere between 20 and 30 grams of protein at each meal. That's a good goal. Your body needs more protein the more active you are, you know, the more you're tearing down, the more you're tearing up, breaking down and rebuilding muscles. Your body also needs more protein the more you age, because yeah, our muscles are gonna be a little less resilient as they get older. And certain health conditions might also increase your protein needs, like if you're post-surgery or you have certain autoimmune conditions or PCOS. But that said, I think 20 to 30 grams is like this, it's not the floor or the ceiling, but it's kind of a good ballpark range to think about when you are approaching meals. We don't need as much protein as a lot of influencers are recommending. And we don't need to take measuring protein intake to be the absolute most serious thing we do. And again, if your protein is replacing your carb and fat intake rather than being used as a supplement to it, you can expect some serious health complications like constipation, low blood sugar, other types of hormonal imbalances. And then of course, just like hyper fixation on food throughout the day. But that said, think about 20 to 30 grams of protein at each meal. And just to give you an idea, 20 grams of protein looks like three eggs, a full cup of like 2 % or whole milk Greek yogurt, usually like a standard scoop of protein powder, maybe like a cup to a cup and a half of beans, and usually like 3.5 or 3 ounces of fish, chicken, meat, probably more like 4 ounces of tofu. These are some examples of what 20 grams of protein looks like. And I hope that gets you started with getting some of your protein confusion, protein overwhelm navigated. 


The second question I received is a very relatable question. I can certainly relate to this. It says, I did a juice cleanse a couple of years ago and when I did it, I felt pretty energized, especially for the first couple of days. I'm starting to feel like I need a little bit of a reset and my yoga teacher suggested that I start a juice cleanse next week. What would you recommend? I can relate to this question because my yoga teacher has also told me to do a juice cleanse and I can relate to this question because people are constantly telling me that they feel good, that they feel better, that they feel clear and energized when they start doing a juice cleanse. And so I want to provide some clarity around why that might be, why it is that there's like, a little bit of a perceived energy boost when you start something like a juice cleanse. And I'm going to tell you my recommendation around juice cleanses. Of course, this podcast is not a substitute for any individualized medical or mental health advice. And I feel very comfortable telling you that I would never recommend a juice cleanse. And here's why. That burst of energy that you feel when you start a juice cleanse, the one that many yoga teachers and social media influencers are saying is like all about the detoxing that's happening. It's actually related to your mechanical digestion, getting a break. So basically when you start drinking juices only, your digestive system doesn't have to work as hard because you're not having any protein or fat sources in your diet. And this basically just allows the simple carbs to reach your brain a bit quicker. So people who started juice cleanse, at least some people, are gonna experience this sudden burst of energy because juice cleanses are made up of simple carbohydrates, which provide a quicker hit of energy than anything else that you're gonna eat or drink. 


But it is just a fleeting hit of energy. And we need more than a fleeting spike of energy to keep going. We need more than a fleeting spike of energy to live our life. We need nutrients that support muscle growth and repair. And we're not gonna be able to absorb those nutrients if we don't have fat in our diet. And we need hormone regulation and we're not gonna have that if we don't have protein and fat in our diet. And we need to live and exist and we're not gonna be able to do that if we don't have enough calories in our diet and juice cleanses are just overall not enough calories. Your body cannot function optimally or maintain good metabolism, absorb vitamins or digest efficiently without enough protein and fat sources and then just without enough overall calories. And sure maybe you can survive a few days on the juice cleanse, but why? Why bother doing this? The juice cleanse is expensive for one and it's certainly not detoxing you. You know, we have livers and kidneys for a reason. If we practice good nutrition and self-care, our liver and kidneys will naturally detox us all the time. Your human body is an incredibly intelligent system that has evolved over hundreds of years to help you survive optimally. Your liver and kidneys work hard to metabolize toxins like uric acid and lactic acid and remove them from the body. That's why you take a pee every couple of hours. So if you give yourself adequate nutrition, adequate sleep, adequate rest, good self-care, if you get these basics down, if you support your liver and your kidneys, your liver and your kidneys are gonna do what they need to do to help you detox. 


And look, like any other restricted diet, juice cleanses can also just be incredibly dangerous because they can lead to nutrient deficiencies, digestive issues, dehydration, electrolyte imbalances, and just generally feeling like pretty bleh, pretty moody, maybe cranky. So if you've caught yourself saying I need to do a juice cleanse this week, I get you. I see you. Because sometimes our bodies do feel a little out of whack when we stray from our normal nutrition structure, when we drink a little bit more alcohol than normal, or we just have an off week, but there are things that we can do to support our body's natural detox systems in functioning optimally. There's nothing wrong with feeling like you haven't been fueling your body in a balanced way. And there's nothing wrong with wanting to get back to eating, you know, enough veggies, enough fiber to have good digestion. There's nothing wrong with wanting to focus on drinking more water, to feel hydrated. And there's nothing wrong with feeling like, okay, I've got to get kind of a more balanced plate this week. But you could just focus on that stuff instead of restricting essential energy or frankly wasting your money on an expensive juice cleanse. Try to eat well, balanced meals and have enough fiber and drink enough water and get some movement in and some stretching in and do some breathing practices and then talk to me. And then if you still feel like you need a juice cleanse, then it's like, okay, what's going on with your body? What kind of support does your body need to feel like you get the refresh that you're looking for? There's nothing wrong with wanting to feel recharged, refreshed. That's a very valid desire to want that feeling. Juice cleanse isn't gonna get you there though. Other things can get you there. Other things can get you there that aren't just simple carbohydrates giving you this quick whiz of energy to your brain. All right. I hope that feels helpful. Feel free to follow up with me if you have any other questions. 


All right. So let's get into the last part of this episode. A nutrition thing that I want you to implement today, this week, this month is I want you to make sure that you have a solid sense of self-worth and self-esteem. What does this have to do with nutrition? I'm going to tell you. If you want to improve your nutrition, if you want to start eating better, if you want to start meal planning, if you want to start healing your relationship with food, it's so important to make sure that your self-worth, your self-esteem is solid because trying to work on nutrition without your self-esteem intact is like trying to date without your self-esteem intact. I've been thinking about this a lot lately because I've been dating lately and I've realized that there are three things that happen when I go on a date when my self-esteem is feeling a little bit wounded or I go on a date and I'm feeling out of touch with my sense of self-worth. And they're the same three things that happen when people try to work on their nutrition from a place of low self-worth. So let me tell you about these three things that happen when you try to work on your nutrition from a place of low self-worth and why they are exactly like dating from a place of low self-worth. And let me tell you, as I share this, I'm not sharing from like a holier than thou place, like I've got this figured out. I really am sharing this because I realized that I've really fucked this up in the past. So I will share right from the heart of my personal experience. 


So number one, when you date from a place of low self-worth, when you date from a place of low self-esteem, you end up being more anxious because there is so much more at stake because you're trying to source a sense of self-worth from the date, from the person. So every time they don't text back right away, it feels so much more charged. Every time the person rejects you, it feels so much more charged because it's a hit on your sense of self-worth. It's a hit on your sense of self-esteem. The same thing can happen if you're trying to work on your health and wellness from a place of low self-worth. If you're using health and wellness practices as a way to source a sense of self-worth, rather than as a reminder that you are worthy of being taken care of, the practices become so much more charged. You get so much more tense about them. If you forget to add your greens to your omelet in the morning, it becomes about like a personal thing rather than being like, I should have done that. That would have been better for my digestion. It becomes so much more of a personal thing when you eat beyond fullness, it becomes like, I can't believe that I fucked up. Like, instead of just being like, I ate a little bit beyond fullness there. What happened? What did I need that I didn't get? Rather than beating yourself up, rather than personally attacking yourself for making a mistake with nutrition, you are able to look at it more objectively. It's just less charged. And obviously the same thing applies with dating, right? If you are sourcing, if you're putting your self worth in someone else's hands and you're letting them decide if you're worthy, rather than going in knowing you're already worthy and you're just seeing if this person is a good match for you, then it gets better. And it doesn't mean that rejection doesn't hurt in dating. It can still feel really sticky, especially if you like someone and it's just not as charged. It's not gonna pop the balloon of your self esteem every time. And the same thing's true with nutrition. It doesn't mean that it doesn't feel icky or sticky when you don't implement your nutrition goals, when you don't eat the way you were expecting to or planning to. However, you're able to recover from it so much more and it doesn't become this roller coaster ride of shame. 


The second thing that happens when you don't work on your sense of self-worth before you go on a date is that you future trip like crazy. So I was very guilty of this in the past when I didn't have a good sense of self-worth and I didn't have a good sense of self-esteem. Every single time I went on a date with someone, I was just future tripping. It was truly finding security in an imagined future with the person rather than being focused on trying to get to know who the person is right now and seeing if I actually freaking like them. There was just so much more at stake and I wasn't able to go on dates from a light and fun and curious place. There was just this constant future tripping that's happening, trying to source a sense of security from predicting the future, from thinking, where does this person fit into my life in five weeks and five months and five years and five decades? And the same thing happens with nutrition too. If you aren't working on your sense of self-confidence, your sense of self-esteem, when you're making food decisions, you might be like, okay, I'm going to have pasta right now, but we might have pasta again tomorrow. I'm going out with my family. Maybe I should try to not have pasta now. Maybe I should. And it's just constant. Like one food decision doesn't get to be an isolated food decision. There is much more future tripping that happens. And obviously that future tripping can be very contingent on body image and securities and all kinds of things. And the most important thing when it comes to eating intuitively in a way that feels good is staying present. Really staying attuned to your hunger cues, your fullness cues. What does my body need right now? Have I had enough right now? Have I had too little? How am I feeling? Is this meal energizing me? Is this meal not feeling good for me? How's my digestion? You need to stay present and get to know your body. It's important to not be future tripping. Just like when you go on a date, you don't wanna be future tripping. You wanna stay as present as possible. Get to know the human in front of you right now rather than thinking about where they fit in your life five years down the road. Can you also stay in your body, stay present oriented? 


And then the third thing that happens when you start dating without having a sense of self-worth intact is that you settle for, fucking breadcrumbs, you settle for little scraps of love from people because you don't have any of your own love. And so it's easy to settle for scraps from other people when you aren't really nurturing yourself with your own love. But when you have your own sense of self-love and you are really nurturing yourself, little breadcrumbs from mediocre people aren't interesting anymore. And you don't settle for that. And this is just like in nutrition. If you are not approaching your health and wellness journey, sorry to call it that, but I have to, from a place of high self-worth, you're going to settle for any old diet plan. You're going to settle for any old template that someone throws on you on Instagram. You're going to settle for diet programs that don't honor your taste preferences and your favorite flavors and the way you like to have fun in your life and the way you want to be active in your life. You settle for nutrition recommendations that don't really work for you. And nutrition is not a one size fits all thing. That's why it's so hard for me to talk about nutrition on this podcast sometimes because it's so hyper individualized. It's really important that you don't settle for any old nutrition plan and that you can really work with someone who's going to help you figure out what works for you. And it's really important that you approach dating from a place of high self-worth so that you don't settle for scraps from okay people. And you can find someone who really gives you all the love you desire and deserve and is really a good match for you. The same way I want you to find a nutrition structure that gives you all the energy and tastes and flavors and fun that you desire and deserve.


So if you wanna work on your nutrition, make sure that you are also cultivating a really strong sense of self-worth, self-confidence, self-love, whatever you wanna call it. This is why I care so much about helping my clients cultivate a sense of self-esteem and self-worth and self-confidence, because I really don't believe it's possible to make fully aligned, fully present nutrition decisions when you aren't in touch with how worthy you are. It's so hard to be objective. It's so hard to be discerning. It's so hard to listen to your body when you think you have to hustle for your worth. It's important to land in your inherent sense of worthiness and make choices from there about who you want to date and about what you want to eat. I hope that resonates. I could totally expand on that so much more. So if it's something that's interesting to you, I'm happy to. Let me know. 


I wanted to keep today's episode a little short, sweet and spicy. So I hope you have a really beautiful, peaceful rest of your week. If you're listening to this in real time, my nutrition group, Make Meals Easy is happening tomorrow, May 14th at 5pm Eastern Standard Time, New York time. I would love to have you there. I have two more groups coming up in May, Unfck Your Body Image and Deep Relief. If you are interested in joining those, do not hesitate to let me know. Click the link in the show notes, sign up. 


If you enjoyed this podcast, please leave a five star rating on Apple or Spotify or wherever you get your podcasts. And if you leave a written review, that would be so amazing on Apple podcasts. It is so helpful for getting the show into more people's ears. And maybe you also want to share something you learned, a tangible takeaway, or just share this show with someone that you care about. That also means a whole lot. Thanks so much for being here. I'll be back here again next week with another episode. Keep feeding yourself, feeling yourself, being yourself. I never know how to sign off, but I just felt like saying that today. Bye.


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