At Holistic Nutrition 101, you will find nuanced, effective and evidence based nutrition education that gets you results. No restrictive diets, no laundry list of supplements, just real, good food and sustainable, enjoyable lifestyle practices that help you feel your best, no matter what health challenges you are facing.
#013 // 3 foundational nutrition habits for good hormone health and fertility
What should I be eating to support hormone health?
What supplements should I take?
How does my diet affect fertility?
All of these questions and more will be answered in this episode!
Waitlist for A Smart Girl's Guide to Hormones: https://forms.gle/UaEG4P2JjtZrM2938
Book your FREE discovery call with me: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac
Anti-Inflammatory Pantry Staples Guide: https://juliateddernutrition.com/resources/p/anti-inflammatory-pantry-staples
Trusted Prenatals: https://us.fullscript.com/welcome/jtedder1732844493
2 Mar 2026
#012 // Red Flags your Hormones Need Help - and what to do about it
Book your free call here: https://l.bttr.to/TWWfw
Don't forget to follow the Show so you don't miss any new episodes!!
In this episode:
Recognize the signs indicating your hormones may need support
Understand the importance of menstrual health as a vital sign
Discover key nutritional strategies to balance hormones naturally
Learn about supporting your liver, gut, and blood sugar for hormone harmony
Practical tips for daily habits to improve hormonal health over time
Common symptoms signaling hormonal imbalance (irregular cycles, persistent fatigue, mood swings, digestion issues, weight resistance)
The significance of tracking your menstrual cycle as a health indicator
The gut microbiome’s influence on estrogen metabolism and hormone balance
Addressing weight loss resistance through hormonal pathways
Key Topics:Timestamps:
00:00 - Introduction to hormonal signs and why they matter
00:30 - Why many women feel "off" but are told everything is normal
01:14 - Symptoms like exhaustion, mood swings, skin issues, and their meanings
02:36 - The importance of menstrual cycle tracking for hormonal health
03:16 - Recognizable patterns of cycle irregularity and what they indicate
04:11 - How stress and lifestyle impact cycle regularity
05:28 - Persistent fatigue as a hormonal indicator
06:54 - Morning energy and cortisol patterns as markers of hormonal balance
07:16 - Mood swings and hormone imbalances (estrogen and progesterone)
09:02 - Emotional regulation and the impact of hormonal fluctuations
10:15 - The physiological basis of mood changes and mental health
11:35 - Digestive changes throughout the cycle and what they reveal
12:46 - Gut health’s role in hormonal regulation and microbiome health
13:39 - Weight resistance and the interconnected hormonal pathways
16:14 - The cornerstone of blood sugar stabilization for hormonal balance
17:12 - The importance of carbohydrate pairing and breakfast habits
18:30 - Adequate fueling and calorie intake during different cycle phases
19:33 - The significance of healthy fats in hormone synthesis
21:02 - Supporting liver health with cruciferous and bitter foods
22:47 - The gut microbiome's role and supporting estrogen metabolism
24:17 - How nutrition and lifestyle changes can dramatically improve symptoms
24:46 - Invitation for personalized support and services
26:04 - Small, consistent habits to build lasting hormonal health
7 Feb 2026
#011 // The secret key for mental health: FIBER
Most people think of gut health when they think fiber... BUT it is also crucial for good mental health. In this episode I cover what the gut brain axis is, how the gut and brain are in communication, how fiber impacts this connection, how fiber can improve mental health, as well as HOW to actually eat enough fiber to get these benefits.
Book your free interest call here: https://l.bttr.to/TWWfw
9 Jan 2026
#010 // Top Nutrition Non-Negotiables for 2026
In this episode, Julia shares her top non-negotiable nutrition habits and tips for good gut health, stable energy, and foundational health. Make 2026 your healthiest year yet, starting with these nutrition basics!
4 Aug 2025
#009 // What to do in the middle of a histamine flare up
Looking for more support? Schedule your free 15 minute interest call with Julia here: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac
If your histamine intolerance symptoms are through the roof right now, let this be your emergency guide to calming things back down. In this episode we cover nutritional tips, lifestyle modifications, mindfulness and more.
Gut directed hypnotherapy/meditation recommendation: The Calm and Happy Gut
13 Jul 2025
#008 // Histamine intolerance 101, where to start with nutrition for histamine intolerance
In this episode, we break down what histamine intolerance is, what causes it, and how it shows up in the body. You'll learn about common symptoms, food triggers, and why diagnosis can be so challenging.
Book your free 15 minute interest call: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac
28 Jun 2025
#007 // What your doctor hasn't told you about the Carnivore Diet
In this episode, Julia discusses the carnivore diet, focusing on its implications for gut health and overall well-being. She explores the restrictive nature of the diet, the importance of fiber, and the potential health risks associated with a high meat diet. Julia emphasizes the need for a balanced approach to nutrition, advocating for the inclusion of fiber and plant diversity for optimal gut health. The episode concludes with a call to seek healthier, more sustainable dietary practices.
Book your free Interest Call here: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac
Chapters
00:00 Introduction to the Carnivore Diet
03:17 Understanding Gut Health
06:29 Research on the Carnivore Diet
09:47 Impacts on Digestive Health
12:55 Short-Term Benefits vs. Long-Term Risks
18:18 Reintroducing Fiber and Healing the Gut
19:54 Conclusion and Support for Health Goals
Keywords
carnivore diet, gut health, nutrition, restrictive diets, fiber, microbiome, health risks, digestive health, mental clarity, autoimmune conditions
14 Jun 2025
#006 // Are seed oils really inflammatory? Nutrition for inflammation 101
In this episode, Julia tackles the controversial topic of seed oils with the hard science. She covers the basic foundations for an anti-inflammatory diet, including what to include and what to avoid.
Keywords: inflammation, seed oils, anti-inflammatory, nutrition, functional medicine, wellness, holistic wellness
8 Jun 2025
#005 // Creating a balanced diet for hormone health without dieting with Kaitlyn Sherry
Get the 7 Steps to Supporting Your Hormone Health Guide: https://kaitlyn-sherry-nutrition.kit.com/e3d4f60a8b (https://kaitlyn-sherry-nutrition.kit.com/e3d4f60a8b)
In this episode of the Holistic Nutrition 101 podcast, host Julia Tedder and guest Kaitlyn Sherry, a women's health nutritionist, discuss the importance of a balanced diet for hormone health. Kaitlyn shares her personal journey of overcoming eating disorders and the significance of nourishing the body without restriction. They explore the fears associated with food, the need for safety and consistency in eating, and practical tips for creating balanced meals. The conversation emphasizes the importance of self-compassion and enjoyment in the process of healing and nourishing the body.
Where to connect with Kaitlyn:
Website- https://www.kaitlynsherrynutrition.com/ (https://www.kaitlynsherrynutrition.com/)
Instagram- https://www.instagram.com/kaitlynsherry_/ (https://www.instagram.com/kaitlynsherry_/)
Chapters:
00:00 Introduction to Hormone Health and Nutrition
03:49 Understanding a Balanced Diet for Hormone Health
08:49 Overcoming Fears of Nourishing Foods
13:50 Building Safety and Trust in Eating
15:30 Creating a Routine for Hormonal Balance
21:10 Grounding Techniques for Emotional Awareness
23:11 The Importance of Nutrition for Hormonal Health
26:16 Practical Tips for Balanced Eating
36:08 Client Success Story: Nourishing the Body
Keywords:
holistic nutrition, hormone health, balanced diet, women's health, intuitive eating, nutritionist, food freedom, nourishment, eating disorders, self-compassion
30 May 2025
#004 // Brain Health & Nutrition: How to Prevent Cognitive Decline Naturally with Chloe from Lumina Nutrition
In this episode, I sit down with fellow functional nutritionist Chloe from Lumina Nutrition to explore the powerful connection between brain health and nutrition. We dive into early signs your brain may need support, the best foods and nutrients for cognitive function, the gut-brain connection, and practical lifestyle changes to help prevent dementia and cognitive decline. Plus, Chloe shares her top tips on fiber, omega-3s, red light therapy, and how to start supporting your brain health—without the overwhelm.
Grab Chloe's handout on nutrients here: https://www.canva.com/design/DAGIOa59_Hw/fkvmHww-olMzvSKcTMvMKQ/view?utm_content=DAGIOa59_Hw&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h44e0261413 (https://www.canva.com/design/DAGIOa59_Hw/fkvmHww-olMzvSKcTMvMKQ/view?utm_content=DAGIOa59_Hw&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h44e0261413)
Work with Chloe: https://www.luminanutrition.co/
Interested in working with me? Schedule your free interest call here: https://l.bttr.to/FGz7g
26 May 2025
#003 // 3 foundational lifestyle practices to support gut health
Interested in working with me? Schedule your free 15 minute consult here: https://l.bttr.to/FGz7g
In this episode of the Holistic Nutrition 101 Podcast, Julia discusses three essential lifestyle practices to support gut health: establishing a rhythm in daily life, prioritizing rest, and incorporating exercise. She emphasizes the interconnectedness of gut health with nutrition and lifestyle, explaining how these practices and more can enhance digestive function and overall well-being.
Takeaways:
Gut health is influenced by both the microbiome and digestive organs.
Establishing a daily rhythm can enhance digestion and overall health.
Rest and relaxation are crucial for activating the parasympathetic nervous system.
The vagus nerve plays a significant role in digestion and gut health.
Exercise can improve gut health by increasing microbiome diversity.
Spacing meals out allows the digestive system to function optimally.
Avoiding toxins in products can support gut health.
Nature and social connections contribute positively to gut health.
Regular exercise can alleviate feelings of bloating and discomfort.
Nutrition is foundational, but lifestyle practices are equally important.
Chapters
00:00 Introduction to Gut Health and Nutrition
02:33 Understanding Gut Health: Microbiome and Digestive System
05:03 The Importance of Rhythm in Daily Life
08:03 The Role of Rest in Gut Health
09:07 New Chapter
13:35 Exercise: A Key Component for Gut Health
16:44 Avoiding Toxins for a Healthier Microbiome
20:16 Recap and Conclusion: Lifestyle Habits for Gut Health
Keywords: gut health, nutrition, lifestyle practices, rhythm, rest, exercise, digestive health, microbiome, wellness, functional nutrition
#guthealth #digestivehealth #microbiome #holisticnutrition #vagusnerve
21 May 2025
#002 // 3 foundational nutrition habits for good gut health
Gut health IS health. Nutrition is the most powerful way to influence your gut health. In today's episode, I go over 3 foundational nutrition habits that will set you up for the best gut health possible.
Book your free interest call here: https://l.bttr.to/FGz7g
American Gut Project study: https://journals.asm.org/doi/10.1128/msystems.00031-18
Recipe Links:
15 May 2025
What your doctor isn't telling you about the low FODMAP diet
If you have tried the low FODMAP diet for your digestive symptoms and have been left feeling no change, or even worse, this is the episode for you. You will learn why the low FODMAP diet isn't my go to intervention for digestive symptoms, why it can be harmful if done wrong, and what you can do to get the needle moving for your symptoms.
If you are interested in working with me, you can book a free interest call by going to my website newbeginningsholistichealth.com (newbeginningsholistichealth.com)
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