You have the books, the apps, the clean-eating grocery lists — and yet the gap between knowing and doing still feels enormous. Full Course is for the woman who's done reading about it and ready to act. A therapist and a registered dietitian join the conversation your brain and body have been having without you — honest, rooted in science, and actually human.
Each episode pairs a deep-dive main conversation with a short companion exercise — so every listen ends with something you can do today, not just something you learned.
Publisher
Andrea Santa Maria PhD LPC-MHSP and Sophia Deahl MS RD IFMCP
Are You Self-Diagnosing? 5 Questions to Ask Before You Label Your Mental Health (Part 2)
Andrea offers questions to help listeners reflect before self-labeling or self-diagnosing mental health conditions based on social media or friends. She suggests asking what purpose a diagnosis would serve (clarity, belonging, calming fear) and whether symptoms impair daily functioning using the ROSE framework: relational, occupational, social, and educational domains, with depression examples in each.
Questions:
Am I looking for understanding or certainty?
Is this affecting my daily functioning?
Could this be explained by stress, grief, burnout, hormones, lack of sleep, or a life transition?
Have I talked to a qualified professional?
Will this label help me move forward, or am I becoming attached to it?
Listen to part 1: https://open.spotify.com/episode/784yLlrlrOLRdeRMhyRUcl?si=Q_dQE0c4TB6aLZvVFtUMzQ (https://open.spotify.com/episode/1RlXFB23dvoB6p5OXTrodx?si=tBKdiGKDTB-kBnTduPuY0g)
Connect With Us:
Submit a question or topic: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Website: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
7 Aug 2026
Mental Health Self-Diagnosis: When Labels Help—and When They Hurt (Part 1)
Mental health terms like anxiety, depression, ADHD, OCD, narcissism, and attachment styles are everywhere—but when does relating to a symptom become self-diagnosis? When can this go too far?
In Part 1 of this conversation, Sophia and licensed therapist Andrea explore the rise of mental health self-diagnosis on social media, why labels have become so common, and how to use a diagnosis as a tool for healing rather than an identity.
Andrea explains what a mental health diagnosis actually is, how clinicians use the DSM-5 to make diagnoses, why symptoms exist on a spectrum, and why many conditions overlap. Together, they discuss the benefits of receiving an accurate diagnosis—including gaining clarity, accessing evidence-based treatment, and finding language for your experience—while also examining the risks of incorrect self-labeling, "trendy" diagnoses, identity attachment, and using diagnoses as explanations instead of starting points for growth.
You'll also learn how therapists use diagnoses to guide treatment approaches such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT) and why mental health exists in the gray area rather than as an all-or-nothing experience.
In Part 2, we'll share practical questions to help you evaluate whether you're identifying with a diagnosis for the right reasons and when it's time to seek a professional assessment.
Listen to Part 2: https://open.spotify.com/episode/4r4aO40VNZblL5hV9UXCvC?si=Rwo7Tx6nQxC-5OVnyaW8ug (https://open.spotify.com/episode/4r4aO40VNZblL5hV9UXCvC?si=Rwo7Tx6nQxC-5OVnyaW8ug)
What We Cover
Why mental health labels are everywhere on social media
What a mental health diagnosis actually means
How the DSM-5 is used by clinicians
Why diagnoses exist on a spectrum
The benefits and drawbacks of diagnostic labels
The problem with TikTok self-diagnosis
When diagnosis becomes identity
How to think about mental health with more nuance
Timestamps
01:40 – Social Media's Influence on Mental Health
03:25 – Episode Roadmap
04:59 – What Is a Mental Health Diagnosis?
05:38 – Understanding DSM-5 Criteria
07:44 – Diagnoses Exist on a Spectrum
16:06 – The Benefits and Risks of Labels
21:07 – When Labels Go Too Far
21:30 – The TikTok Self-Diagnosis Trap
23:08 – Trendy Diagnoses & Belonging
25:13 – When Diagnosis Becomes Identity
28:33 – A Healthier Way to Think About Labels
Connect With Us
Submit a question or future episode topic at www.FullCoursePodcast.com (http://www.FullCoursePodcast.com).
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
31 Jul 2026
Balance Your Blood Sugar with Realistic Nutrition Tips (Part 2)
In Part 2, Sophia shares practical strategies for balancing blood sugar with sustainable nutrition tips.
To listen to part 1: https://open.spotify.com/episode/1RlXFB23dvoB6p5OXTrodx?si=tBKdiGKDTB-kBnTduPuY0g (https://open.spotify.com/episode/1RlXFB23dvoB6p5OXTrodx?si=tBKdiGKDTB-kBnTduPuY0g)
Connect With Us:
Submit a question or topic: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Website: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
31 Jul 2026
Blood Sugar Balance: The Nutrition Secret for Better Energy and Mood, and Less Cravings (Part 1)
Why do you feel exhausted mid-afternoon, suddenly irritable when you’re hungry, or find yourself craving sugar even when you “know better”? Your blood sugar may be playing a bigger role than you realize.
In this episode, Sophia breaks down the basics of blood sugar and explains why it’s become such a hot topic in the wellness world. She shares how glucose impacts your body’s energy systems, mood, cravings, hormones, and even the way you experience stress.
You’ll learn:
What blood sugar actually is and why balance matters
How blood sugar spikes and crashes can contribute to fatigue, irritability, dizziness, and cravings
Why skipping meals or eating highly refined carbohydrates can create a cycle of highs and lows
How blood sugar connects with hormones, periods, and metabolic health
How to enjoy desserts and treats without guilt or restriction
Simple ways to build balanced meals that support steady energy
In the next episode, Sophia shares practical strategies for balancing blood sugar: https://open.spotify.com/episode/3gfB6VlWAmwtR9kboebHjB?si=hUnNrcu9QD-nKOZ60zvIQg (https://open.spotify.com/episode/3gfB6VlWAmwtR9kboebHjB?si=hUnNrcu9QD-nKOZ60zvIQg)
Episode Chapters
00:00 — Why We’re Talking About Blood Sugar
00:40 — Why Blood Sugar Matters for Energy & Health
01:42 — Blood Sugar Basics: Understanding Glucose Balance
03:58 — The Connection Between Blood Sugar, Mood & Energy
05:22 — Why Blood Sugar Is Trending Right Now
06:44 — The “Suitcase Metaphor” for Understanding Blood Sugar
09:20 — The Blood Sugar Spike & Crash Cycle
11:38 — Genetics, Testing & Your Metabolic Health Spectrum
13:13 — College, Alcohol & Blood Sugar Highs and Lows
15:22 — What To Do When You’re Experiencing Cravings
18:33 — Why You Get “Hangry” & What It Means
19:40 — Enjoying Treats Without Deprivation
22:51 — How to Approach Dessert at Night
24:05 — Breaking the Sugar Habit Sustainably
25:04 — Finding Balance Over Extremes
27:49 — Tracking Food, Symptoms & Mood Patterns
Connect With Us:
Submit a question or topic: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Website: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
3 Jul 2026
Where Your Food Story Began — Family of Origin & Your Relationship with Food (Part 2)
In this companion episode, Andrea walks listeners through a practical exercise — the ABCDE Model of Change — to help identify where a food belief came from and how to reframe it into something empowering. Grab paper and a pen for this one.
→ Listen to Part 1: https://open.spotify.com/episode/59ISkCGbLSNxeUjoYXu5yM?si=-iyf23mBRu2KXQBwO_0VKQ (https://open.spotify.com/episode/59ISkCGbLSNxeUjoYXu5yM?si=-iyf23mBRu2KXQBwO_0VKQ)
Try It Yourself:
Grab a pen and paper and walk through your own A-B-C-D-E:
Activating Event — a specific food memory from childhood
Belief — what you took away from it
Consequence — how that belief has followed you
Dispute — is it still true? What's a more accurate/helpful belief now?
Effect — how would carrying that new belief change things?
Connect With Us:
Submit a question or topic: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Website: www.FullCoursePodcast.com (https://www.fullcoursepodcast.com/)
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
3 Jul 2026
Where Your Food Story Began — Family of Origin & Your Relationship with Food (Part 1)
In this episode of Full Course, Andrea and Sophia dig into where our relationship with food actually starts — childhood. Andrea unpacks how early attachment, caregiver cues, and family dynamics quietly shape the beliefs we carry into adulthood about what's "good," "bad," rewarding, or shameful when it comes to eating.
What We Cover:
Why food beliefs form as early as our first attachments to caregivers
How subtle moments get filed away as "rules" about food
The brain as a "filing cabinet" — how it categorizes experiences to keep us safe, not just to judge us
Food as connection vs. food as stress or scarcity, and how that shows up differently across families
Modeling: how we absorb food beliefs from watching others, not just from what's said directly to us
Mixed messages (family) and body image cues, and why they create confusion and anxiety around food
Reassurance for parents: you don't need perfect answers — open conversation is enough
Why you are not stuck with the beliefs you inherited, and how the brain's ability to form new patterns applies to food too
→ Listen to Part 2: https://open.spotify.com/episode/3Jrwoo2QA4zy9lghR2jccK?si=p8pht_cpTCq4I7_QbvKQ5g (https://open.spotify.com/episode/3Jrwoo2QA4zy9lghR2jccK?si=p8pht_cpTCq4I7_QbvKQ5g)
Connect with us
Submit a question or topic: https://www.fullcoursepodcast.com (https://www.fullcoursepodcast.com/)
Website: www.FullCoursePodcast.com
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
19 Jun 2026
How to Support Gut Health (Part 2)
You heard 'the why' in our last episode— now here's 'the what.'
In this companion episode, Sophia walks you through the actionable steps to support gut health. She covers what to do instead of cutting more foods out, prioritizing small, realistic steps that fit into your real life — no overhaul required!
→ Click here to listen to our last episode on Gut Health: https://open.spotify.com/episode/3p0SYvr8T4gjrnPufA5AFR?si=V14yAfbQQK2FyQzS87NvZQ (https://open.spotify.com/episode/3p0SYvr8T4gjrnPufA5AFR?si=V14yAfbQQK2FyQzS87NvZQ)
→ Submit a question or topic: https://www.fullcoursepodcast.com (https://www.fullcoursepodcast.com/)
Connect with us
Website: www.FullCoursePodcast.com
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
19 Jun 2026
For the Girls with Gut Issues (Part 1)
Gut health is everywhere — on your feed, on your friends' lips, and honestly, maybe in your own body too. In this episode, Sophia and Andrea unpack why women are disproportionately affected by digestive issues, what's actually going on in the gut, and why cutting out dairy or gluten is often just a Band-Aid. They also get into the gut-brain connection — because your stress is absolutely showing up in your stomach. If you've tried all the things and still don't feel better, this one's for you.
→ For practical steps to support your gut, listen to our companion episode: https://open.spotify.com/episode/2sz1HyRxCUyKNStNpeaYhY?si=4RsB-TKMRmu7RlGMsXOUgA (https://open.spotify.com/episode/2sz1HyRxCUyKNStNpeaYhY?si=4RsB-TKMRmu7RlGMsXOUgA)
→ Submit a question or topic: https://www.fullcoursepodcast.com (https://www.fullcoursepodcast.com/)
Connect with us
Instagram:
@SophiaDeahlNutrition (https://www.instagram.com/SophiaDeahlNutrition)
@AndreaSantaMaria (https://www.instagram.com/andreasantamaria)
9 Jun 2026
TEASER
Welcome to the Full Course Podcast, hosted by dietitian Sophia Deahl and therapist Dr. Andrea Santa Maria.
In creating this podcast, we sought to address the common feeling of being bombarded with information yet left wondering "now what?" Many of our clients echoed this sentiment, leading us to develop a solution. "Full Course" is designed to be more than just a source of information; it’s an opportunity for education, reflection, and practical application.
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5.0 / 5
2 ratings
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