Afleveringen
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In this episode of the Health, Wellth & Wisdom Podcast, host Nicole Hagen unpacks the concept of vanishing caloric density and explains why it's so easy to eat more than you realize - even when you genuinely don't feel like you're eating that much.
If you've ever wondered why a bag of chips seems to disappear in minutes while a balanced meal keeps you full for hours, this episode is for you. Nicole shares how understanding vanishing caloric density can help you build meals that naturally leave you feeling fuller, more energized, and better equipped to pursue sustainable weight loss.
Throughout this episode, you'll learn:
What vanishing caloric density is
Why your brain doesn't count calories and instead relies on cues like volume, protein, fiber, water, and chewing to regulate fullness
Why highly processed foods make it easier to consume calories without feeling satisfied
Practical ways to increase satiety by building meals around protein, fiber, water, and volume
How to navigate calorie-dense foods without fear, guilt, or an all-or-nothing mindset
Reaching your sustainable weight loss doesnât require eliminating potato chips or never eating processed foods. It requires understanding how different foods influence your hunger, fullness, and appetite so you can make informed decisions that support your goals. When you stop relying on willpower and start working with your biology, healthy eating gets a whole lot easier.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of the Health, Wellth & Wisdom Podcast, host Nicole Hagen explores an important question: Can GLP-1 medications affect your mood?
While these medications are well known for reducing appetite, quieting food noise, and supporting weight loss, far less attention has been given to their potential psychological and emotional effects. Nicole takes an evidence-based, nuanced look at what researchers know so far, why experiences vary from person to person, and why conversations about mental health deserve to be part of the GLP-1 discussion.
Throughout this episode, you'll learn:
How GLP-1 medications work and why they may influence more than just appetite
What current research says about mood changes, emotional blunting, and the brain's reward system
Why food provides more than nutrition, and how losing interest in food can create an unexpected emotional adjustment
How rapid weight loss and identity shifts can impact mental and emotional well-being
Why some people feel happier on GLP-1 medications while others report feeling "flat"
Questions to ask yourself if you notice changes in your mood and when it's time to talk with your healthcare provider
As GLP-1 medications become increasingly common, it's important to move beyond oversimplified conversations that label them as either miracle drugs or something to fear. Whether you're taking a GLP-1 medication yourself, considering one, or simply trying to better understand a loved one's experience, this episode offers a compassionate, evidence-based perspective that acknowledges both the physical and emotional aspects of treatment.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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Zijn er afleveringen die ontbreken?
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In this episode of the Health, Wellth & Wisdom Podcast, host and head coach, Nicole Hagen answers four listener-submitted questions covering some of the most talked-about topics in nutrition and wellness right now: creatine, the viral "bean diet," GLP-1 medications and mood, and how to navigate the emotional ups and downs of measuring progress.
Throughout this episode, you'll learn:
Whether creatine is only beneficial for heavy lifters or if women can benefit from taking it too
The research behind creatine supplementation for muscle health, strength, and aging
Why the viral "bean diet" may be helping some people lose weight
The role fiber plays in satiety, blood sugar regulation, and sustainable weight loss
Whether GLP-1 medications can affect mood and why some people report feeling emotionally different while taking them
Why scale and measurement fluctuations can feel emotionally charged and how to develop a healthier relationship with progress
Practical ways to separate your worth and effort from the number you see on the scale
If you've ever wondered whether you need the latest supplement, questioned a viral nutrition trend, or felt discouraged when your progress didn't look the way you expected, this episode will leave you feeling informed, reassured, and better equipped to navigate your weight loss journey with more nuance and self-compassion.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of the Health, Wellth & Wisdom Podcast, host and head coach, Nicole Hagen shares 6 wellness industry trends that are wildly overrated and explains why complexity often distracts people from the foundational behaviors that actually move the needle when it comes to health and sustainable weight loss.
Throughout this episode, youâll learn:
Why adding trendy ingredients like beef tallow, collagen, or protein powder doesnât make ultra-processed foods âhealthyâ
What the âhealth halo effectâ is and how it can unintentionally lead to overeating
Why demonizing processed and convenience foods ignores accessibility, privilege, and real-life capacity
Why supplements are often marketed as solutions to problems rooted in inconsistent foundational habits
The truth about ânaturalâ foods and why natural doesnât always mean healthier or safer
Why most people would benefit more from mastering basic health behaviors before diving into biohacking and expensive optimization tools
If youâve ever felt overwhelmed by wellness advice online or wondered whether you really need all the powders, gadgets, routines, and optimization strategies influencers promote, this episode will help you separate whatâs flashy from whatâs actually effective.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of the Health, Wellth & Wisdom Podcast, host and head coach Nicole Hagen is joined by Nutrition Coaching client, Ashley Hernley, for a powerful conversation about creating sustainable weight loss with ADHD, building body confidence, and creating habits that last.
Ashley shares how she lost over 40 pounds and 26 inches, transformed her body composition, and built realistic routines that supported both her physical and mental health - all without restriction or perfectionism.
Throughout this episode, you'll learn:
How Ashley created transformational change habits while continuing to eat out and enjoy fun foods
The role accountability played in her success
How she adapted her habits and behaviors to work with her ADHD, rather than against it
Why body composition and strength became more meaningful than scale weight alone
How improving sleep, routines, and meal prep supported long-term progress
What confident maintenance looks like after fat loss
This conversation is a refreshing reminder that lasting transformation isnât about having more willpower, but about building supportive systems, realistic habits, and self-trust over time.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of Health, Wellth & Wisdom, host and head coach, Nicole Hagen is joined by Liberation Psychotherapist and Body Justice Activist, Paula Atkinson for a powerful conversation about body justice, diet culture, weight stigma, and the complicated ways our society links thinness to health, morality, and personal worth.
Nicole and Paula explore what it means to pursue health while honoring body autonomy, how binary thinking shapes our relationship with food and fitness, and why conversations about weight are often far more nuanced than social media makes them seem.
Throughout this episode, you'll learn:
What body justice and body liberation actually mean
How societal pressures around thinness, beauty, and worth impact our relationship with food and our bodies
Whether body liberation and intentional weight loss can coexist
The role weight stigma plays in healthcare, wellness spaces, and everyday life
How binary (all-or-nothing) thinking shows up in diet culture and disordered eating patterns
Practical ways to cultivate more flexibility, nuance, and self-compassion around eating and body image
This conversation explores the gray areas that are often missing from discussions about weight and body image. Whether you've struggled with dieting, questioned the messages you've received about your body, or simply want to better understand the intersection of health, autonomy, and social justice, this episode offers a thoughtful and compassionate perspective.
Paulaâs Instagram:
https://www.instagram.com/pauladatkinson/
Paulaâs Podcast:
https://podcasts.apple.com/us/podcast/what-if-nothings-wrong-with-you/id1732345906
Jillian Michaels vs 20 Body Positivity Activists:
https://www.youtube.com/watch?si=LMpsOxU3a6oVrqT_&v=M7K87rGoGps&feature=youtu.be
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In this episode of the Health, Wellth & Wisdom Podcast, host and head coach, Nicole Hagen breaks down why itâs so easy to eat more than you think (especially in todayâs modern food environment) and why that doesnât mean youâre lazy, broken, or âbadâ at nutrition.
Throughout this episode, youâll learn:
Why restaurant meals are more calorie-dense than meals prepared at home
How âhealthyâ foods can still make fat loss more difficult if portions and energy intake
What portion distortion is and the role it plays in sustainable weight loss
The importance of calorie and macronutrient awareness WITHOUT becoming obsessive
Practical strategies for navigating restaurant meals while still enjoying your life and favorite foods
If youâve ever felt like youâre âdoing everything rightâ but still struggling to lose weight, this episode will help you better understand the role calorie density, food environment, and portion awareness play, without leaving you feeling discouraged or fearful around food.
Instead, youâll walk away feeling informed, empowered, and better equipped to make nutrition decisions that support your health, your goals, and your relationship with food long-term.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of Health, Wellth & Wisdom, host and head coach Nicole Hagen dives into one of the most overlooked parts of the weight loss journey: what happens after the weight comes off.
Because while many women know how to lose weight, very few have been taught how to maintain it in a sustainable, realistic way without constant worry about gaining it back.
Throughout this episode, youâll learn:
What happens physiologically when you increase calories after a deficit
Why the scale often fluctuates upward during maintenance
How to navigate vacations, stressful seasons, busy schedules, and life transitions without âfalling off trackâ
The habits and mindset shifts most associated with long-term weight maintenance
How to build self-trust and flexibility around food and body changes
Why successful maintenance is less about perfection and more about adaptability
If youâve ever felt anxious about increasing calories, struggled with fear of weight regain, or wondered how to maintain results without obsessing over food forever, this episode will help you better understand both the science and psychology of sustainable weight maintenance.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of Health, Wellth & Wisdom, host and head coach, Nicole Hagen breaks down one of the most commonly overlooked barriers to sustainable weight loss: perfectionism. What often feels like discipline is actually the very mindset keeping so many women stuck in cycles of starting over. Through personal experience and practical insight, Nicole unpacks how all-or-nothing thinking shows up in eating and exercise habits, and why itâs detrimental to long-term success.
Throughout this episode, youâll learn:
How perfectionism creates rigid cycles of being âon trackâ and falling off
How all-or-nothing thinking makes your plan unrealistic for your actual life
The difference between perfection and the kind of consistency that actually leads to lasting results,
A simple question you can use to break out of all-or-nothing thinking in real time
If youâve ever felt stuck in the cycle of being âgood,â falling off, and starting over, this conversation will help you step out of all-or-nothing thinking and into a more realistic approach to weight loss that actually works with your life.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this episode of Health, Wellth & Wisdom, host and head coach, Nicole Hagen is joined by intimacy expert Susan Bratton for a powerful and unapologetic conversation about pleasure, connection, and the role orgasmic intimacy plays in health and longevity.
Throughout this episode, youâll learn:
About the connection between orgasms and longevity
How orgasms impact physical and mental health
Whether the benefits of orgasm are limited to partnered intimacy (or apply to solo experiences too)
Practical ways for you (and your partner) to connect with your body and increase desire
How to navigate intimacy despite body image struggles
How to approach pleasure and connection in a way that feels enjoyable, not pressured
From the science behind orgasm and its potential impact on longevity, to the very real barriers many women face, like stress, body image, and simply feeling too overwhelmed to even want intimacy, this episode dives into the nuances of what it means to create a fulfilling, sustainable relationship with your body and your sexuality.
Susanâs Website:
https://betterlover.com/
Susanâs Recommendations
https://drivedesire.com/
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After years of chasing a smaller body through restriction and overexercise, host and head coach, Nicole Hagen learned the hard way that âlight and skinnyâ doesnât always lead to being healthier and feeling better.
In todayâs culture (where rapid weight loss is everywhere) itâs easy to feel the pull to get smaller, be stricter, and chase results faster. But whatâs often left out is the cost of doing so.
In this Health, Wellth & Widsdom Podcast episode, Nicole shares 5 lessons she learned about the impact of extreme dieting, what actually happens to your body when you under-fuel, and how to pursue fat loss in a way that supports your energy, hormones, and quality of life.
If youâre tired of the all-or-nothing cycle and want a more sustainable approach to weight loss, this episode is for you.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen breaks down the growing trend of peptides: what they are, how they work, and whether theyâre something you should be considering for weight loss, recovery, or overall health.
This episode provides a clear, evidence-based look at peptides, helping you understand the difference between clinically studied, regulated options and the unregulated, high-risk products often promoted online, so you can make informed decisions without feeling overwhelmed.
Throughout this episode, youâll learn:
What peptides are and how they function
The difference between naturally occurring peptides and synthetic peptides
Which peptides have strong human research and medical oversight
The potential risks of using unregulated peptides
How to evaluate whether a peptide is safe, appropriate, and necessary for your goals
If youâve been curious about peptides, confused by conflicting information online, or wondering whether they could help you reach your goals faster, this episode will help you understand whatâs worth considering, what to be cautious of, and why sustainable results are always built on consistent habits, not trendy tools.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach, Nicole Hagen explores why all-or-nothing thinking keeps so many women stuck in cycles of starting over, and how to break that pattern in a way that supports sustainable weight loss.
Throughout this episode, youâll learn:
Why all-or-nothing thinking is a common default when it comes to food and weight loss
How the cycle keeps you from building consistency
Why one imperfect meal or day doesnât undo your progress
How perfectionism and black-and-white thinking make sustainable change harder
Practical ways to interrupt the âstart overâ mindset and shift toward more consistent decision-making, and
Simple strategies to help you navigate busy, imperfect days without spiraling
If you find yourself constantly âstarting over,â feeling like youâve failed after things donât go as planned, or struggling to stay consistent unless everything is perfect, this episode will help you understand why, and show you how to create progress without relying on perfection.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen breaks down how busy women can lose weight in a way that actually fits their lives - without relying on restriction, perfection, or unsustainable routines.
This episode explores why so many busy, multi-passionate women find themselves stuck in cycles of starting over and why conventional dieting approaches often fail when applied to full, demanding schedules. Nicole shares a more realistic, sustainable approach to weight loss that prioritizes simplicity, consistency, and reducing mental load.
Throughout this episode, youâll learn:
Why busy women are often repeat dieters (itâs not a discipline issue)
The most common weight loss barriers busy women run into and how to navigate them
The âbig rocksâ that yield the biggest results for the least amount of time and energy
The role of support and accountability in reducing decision fatigue and helping you stay on track
If youâve ever felt like you know what to do but canât seem to follow through, or like weight loss only works when life is calm and controlled, this episode will help you understand why, and show you a more sustainable path forward that works even when life is busy, messy, and unpredictable.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen explores what it means when someone says they want to lose weight but feel like they donât have the time to do it.
Between demanding careers, raising children, maintaining relationships, and managing households, many people (especially busy, working moms) feel like their schedules leave little room for prioritizing their own health. In this episode, Nicole breaks down the barriers that make weight loss feel impossible when life is already full, and how sustainable change can still happen without adding more stress or overwhelm.
Throughout this episode, youâll learn:
Why ânot having timeâ is often a signal of deeper barriers like decision fatigue, mental load, and competing priorities
The difference between needing more time versus needing simpler systems
How small, repeatable behaviors can create meaningful progress
Practical ways to support weight loss through environment design, routines, and habit stacking instead of willpower
Why consistency with simple behaviors often matters more than intensity or perfection
If youâve ever felt like improving your health requires more time than you have, this episode will help you rethink what sustainable progress actually looks like and how to move forward in a way that supports your life instead of competing with it.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen answers several of your nutrition questions - covering everything from creatine and collagen to carbohydrates, fiber supplements, and even whether pickles count as vegetables.
Throughout this episode, youâll learn:
Why creatine is one of the most well-researched supplements available
What collagen supplements can and canât realistically do
Why eating two slices of bread at a meal isnât something you need to fear
Whether pickles actually count toward your vegetable intake
How fiber supplements can be used to support fiber goals (and how they canât)
How to evaluate nutrition advice through a practical, evidence-based lens
If youâve ever felt confused by supplement marketing, wondered whether certain foods are âtoo many carbs,â or questioned whether you should be adding another powder or capsule to your routine, this episode will help you better understand whatâs worth your time, money, and energy and what likely isnât.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Creatine Experiment Blog Post:
https://nutritioncoachingwithnicole.com/blog/2026/3/6/my-60-day-creatine-experiment-what-i-learned-why-most-supplements-arent-as-important
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen breaks down the things you need to know about GLP-1 medications: what they actually do, who theyâre designed for, what realistic expectations should be, and why they are a powerful tool but not a replacement for healthy eating and movement habits.
This episode explores the science behind GLP-1 medications, clears up common misconceptions, and answers the important question: What can coaching provide that GLP-1s canât? If youâve been curious about these medications, are currently using one, or are wondering how they fit into a sustainable weight loss plan, this conversation will help you think critically and realistically about long-term success.
Throughout this episode, youâll learn:
What GLP-1 medications do in the body and how they support appetite regulation
Who the research shows GLP-1 medications are most appropriate for
What realistic expectations look like when it comes to long-term use vs. transitioning off
Why weight regain often happens after stopping
What coaching provides that medication alone cannot
If you have questions about GLP-1âs and want to approach weight loss in a way that prioritizes sustainability over quick fixes, this episode will help you understand how medication and habit-building work together to make it happen.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen breaks down how to tell the difference between sustainable weight loss advice and gimmicky strategies that keep people stuck in cycles of frustration, restriction, and shame.
This episode introduces a green flags vs. red flags framework to help you evaluate weight loss advice before you invest time, energy, and hope into approaches that arenât designed to last.
Throughout this episode, youâll learn:
What green flags look like in sustainable, evidence-based weight loss advice
The most common red flags that signal gimmicks and short-term solutions
How shame-based messaging creates dependency instead of long-term skills
Why feeling like your body is âbrokenâ is a warning sign
How to evaluate whether a plan will realistically work for your life
Why consistency, adequacy, and adaptability matter more than intensity or perfection
If youâve ever felt overwhelmed by conflicting weight loss advice, discouraged by past attempts that didnât stick, or confused about why âtrying harderâ hasnât produced lasting results, this episode will help you understand what actually drives sustainable weight loss.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Nutrition Coaching Testimonials:
https://nutritioncoachingwithnicole.com/testimonials
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen explores why guilt and shame donât drive behavior change and canât be the default response to missteps if we want to successfully reach health goals.
This episode explains how guilt/shame actually shut down behavior change rather than supporting it and what a more productive, compassionate response actually looks like.
Throughout this episode, youâll learn:
Why guilt and shame are learned responses when it comes to food and exercise
How self-criticism undermines consistency, motivation, and trust with your body
Why âholding yourself accountableâ doesnât require punishment
How to reframe missed goals as information instead of failure
Practical tools for positive self-talk that support growth instead of shutdown
If you find yourself spiraling after an âoffâ day, feeling discouraged when you donât meet your goals, or believing you need to be harder on yourself to see results, this episode will help you understand why that approach backfires and why responding with curiosity, compassion, and strategy creates more sustainable progress.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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In this Health, Wellth & Wisdom Podcast episode, host and Nutrition Coach Nicole Hagen explores why making healthy behavior change feels especially hard when motivation is low - and why conventional dieting is rarely the solution.
From low energy and emotional exhaustion to the frustration of âknowing what to do but not doing it,â this episode breaks down how depression, chronic stress, and restriction directly impact motivation, follow-through, and our relationship with food. Nicole explains why pushing harder, relying on willpower, or starting another diet often backfires, and what actually helps create sustainable change during low-motivation seasons.
Throughout this episode, youâll learn: ⢠Why low motivation is not a personal failure or lack of discipline ⢠How depression and under-eating can amplify food noise and mental fatigue ⢠Why conventional dieting often worsens motivation instead of improving it ⢠Practical, compassionate strategies to make behavior change feel easier ⢠How to support eating habits and self-care without relying on motivation
If youâve been feeling stuck, unmotivated, or discouraged by repeated attempts to âget back on track,â this episode will help you understand whatâs really happening beneath the surface, remove shame from the process, and offer a more realistic, supportive path forward.
Apply for 1:1 Nutrition Coaching:
https://nutritioncoachingwithnicole.com/1-on-1-coaching
Check your HSA/FSA Eligibility:
https://app.truemed.com/qualify/tm_qual_q0c29x5n9v
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