Created by Anne, RD & Avery, CHC. Two moms making eating whole foods, regular exercise and healthy habits cool. <br/><br/><a href="https://noosworthy.substack.com?utm_medium=podcast">noosworthy.substack.com</a>
NooS Podcast
Claim This Podcastby Anne, RD & Avery, CHC
5.0(2 reviews)
36 episodes
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Podcast Overview
Created by Anne, RD & Avery, CHC. Two moms making eating whole foods, regular exercise and healthy habits cool. <br/><br/><a href="https://noosworthy.substack.com?utm_medium=podcast">noosworthy.substack.com</a>
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Publishing Since
9/30/2024
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Recent Episodes
March 2, 2026
small decisions, big shifts
<p>Happy Monday, Noosers! We are marching into a new month (get it?!), and with daylight saving and the promise of spring weather looking quite literally like the light at the end of the tunnel, we thought it might be a good time for a reframe, a new way to think about what we are thinking about. </p><p>Today’s Noosletter will give some practical and motivational tips to reframe your thoughts. We’re coming with a spring reframe from two angles, because we’ve found it really does take both. Anne is in your corner on the food side: the small, quiet, upstream decisions that make the hard moments easier before they arrive. Avery is tackling the mindset piece, because your environment can only take you so far. What happens between your ears matters just as much. </p><p>One of our favorite quotes (that really kicked this whole Noos thing off a couple years ago) is Napoleon Hill’s: “Every person is who they are because of the dominating thoughts which they allow to occupy their mind.” While our environment makes a huge impact on our decisions, we need to give credit to the power of our thoughts. Read along for some tips to help you navigate the daily struggles our environment presents — you know, when the pantry beckons you at 9pm and the bed feels way too cozy to work out when that early alarm goes off! </p><p><p>NooS Substack is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.</p></p><p>If you like what you read, click the ❤️ at the top or bottom of this post, or leave us a comment. We love hearing from you! </p><p><strong>March!</strong></p><p>Coming home from one of my morning runs last week, I heard it, quiet chirping, a single bird, the kind of sound you forget exists after a long winter. And tomorrow night we have the full Worm Moon, March’s full moon named for the earthworms that begin surfacing as the frozen ground starts to thaw, a sure sign the earth is waking back up. The dawn is approaching earlier, morning light creeping in a little more each day. And then of course, daylight saving comes along next week to snatch it right back. Oh well. More light on the back end, I’ll take it!</p><p>There’s something about a new month, a new season, even a Monday that carries a little momentum with it. A breath of fresh air. A sense of possibility.<strong> (</strong><a target="_blank" href="https://open.substack.com/pub/noosworthy/p/happy-noos-year?utm_campaign=post-expanded-share&utm_medium=web">Read more about fresh starts here!</a><strong>)</strong> Avery and I want to piggyback on that feeling this March and offer something we’ve been calling a spring reframe.</p><p>One of the biggest barriers I hear from patients is: “I start the day with the best intentions and somewhere between lunch and dinner it all falls apart.” Decision fatigue. It’s not just a daily thing. Zoom out and the same pattern shows up on a bigger scale: I started the week great, then the weekend hit. I was doing so well, then vacation, then stress, then sickness. You insert whatever life throws at you.</p><p>The hardest part for most people starts around 4pm and doesn’t let up until 9. You get home from work and your brain is done making good decisions, it wants a reward. You’re unpacking the kids’ lunches, so hungry you’ve inhaled the leftovers before you even realized it. And then later, instead of midnight striking and the fear of turning into a pumpkin, it’s 8pm, a quiet house, and a raccoon-like figure takes hold, not ravaging the trash can, but absolutely ravaging the pantry!</p><p>We tend to blame the real world for all of it. And it does feel like the problem. But the real world has always been there. It was there last spring. It was there three years ago. It will be there next fall. The chip aisle isn’t going anywhere. The work stress isn’t either. Neither are the exhausted weeknights spent schlepping your children to their sports and activities. So if the real world is a constant, and it is, it can’t actually be the variable that’s shaping your relationship with food.</p><p>Something else is. Drum roll please….</p><p>Your decisions. The small, quiet, invisible ones you made before the moment arrived. Whatever's tempting is on the counter because that's just where it lands when you unpack groceries. The eggs weren’t hard boiled Sunday because it didn’t feel urgent. You put off planning out the week’s meals because Netflix was calling…</p><p>None of those felt like choices. But they were. And made over and over, quietly, they built the food environment you’re now standing in at 8pm when the raccoon takes over.</p><p>Here’s what I’ve learned from sitting across from patients—most of them don’t need more information. They need fewer decisions in the hard moments. And the only way to have fewer decisions at 8pm is to make better ones at 10am on a Sunday when you’re not depleted, not starving, not stressed.</p><p>Most of my patients don’t walk in the door because they woke up one day feeling inspired to eat more vegetables. They come in after a scary lab result or because their jeans stopped fitting. Hey, whatever gets you to the moment of “I want something to change” is valid. The question is just what you do next. You don’t need a new plan. You just need one thing. One small intentional decision today that makes tomorrow easier <strong>(or maybe choosing to work with us!).</strong></p><p>Hard boil the eggs on Sunday, it takes 12 minutes, or buy them already made! Have something waiting for yourself when you walk in the door at 4pm instead of your children’s stale, soggy goldfish. Close the pantry before the raccoon takes over.</p><p>Pick one thing today that sets tomorrow-you up for a better day.</p><p>The worm doesn't wait for perfect conditions. It just surfaces. </p><p>Anne’s right. It’s so easy to give in to challenges that real world “adulting” present on a daily basis. We are all one long day at work or one bad night’s sleep away from saying “Jesus take the wheel, I can’t possibly workout today.” We have all been there: making deals with ourselves that we will workout tomorrow, or start monday, or find a new program that will finally be the right one, then kick the can down the road a bit longer. Exercising on a regular basis can be a struggle — whether it’s where you live, access to gym equipment, or managing the daily list of responsibilities between family and work. On top of that, the workout itself can be a STRUGGLE. But what if we changed our mindset around exercise? What if we embraced the struggle instead of resisting it?</p><p>If you think we are springing out of bed, foaming at the mouth for a killer workout, you are mistaken. I engage in the daily ritual of “hmm-ing and ha-ing” when that alarm goes off. But most days, I’m open to the idea of starting the day with a little struggle, a little…. resistance (see what I did there, ahem, resistance training). Because once I have one struggle under my belt, the others don’t usually feel so bad. There’s a quiet whisper, knowingness, from somewhere deep within: I’ve been here before and I can do it again, that nudges me out from under the covers. And then as I'm brushing my teeth and still thinking about hopping back in bed, the whisper returns: I'm gonna do this because I know I'll feel at least 1% better after. That’s usually enough to get me through the first mile or rep. When the environment is my comfy bed, especially after a less than perfect night’s sleep, my thoughts are what get me moving.</p><p>And in case you thought we were done with the Olympics, it ain’t over yet. The clip of Alysa Liu on 60 minutes, saying she “loves the struggle, actually” with a big grin, really stuck. She goes on to say, that the struggle makes her feel alive. Her words made me think of exercise, that it is a struggle, but it always makes me feel alive. It’s the kind that gives, rather than takes. That kind of struggle builds strength. </p><p>When the workout feels clunky, the weights feel heavy, the miles feel slow or literally all uphill, rather than feel defeated, remind yourself that you love this kind of struggle — even if you don’t always believe it in the moment. </p><p>You love the struggle, not just because it makes you physically stronger, but because it builds the mental toughness that stretches well beyond the workout itself. The strength that will find you when your baby wakes up for the 50th time from teething, your dishwasher breaks, or your flight gets delayed. Every workout you push through is digging the well you'll draw from when the real world gets hard. You’ve done it before and you’ll do it again, whether or not you’re excited about it in the moment, because you love this kind of struggle and you know what’s on the other side. </p><p>So when the dreaded early alarm goes off or the weather looks too shi*tty for a walk? Remind yourself that you love a struggle. Maybe even say it with a grin like Alysa Liu (or fake one, because sometimes you do have to fake it til you make it). And know that the more you embrace the struggle, the more you might just love it. Perhaps not the middle of it, but the end, and the accomplishment you feel from overcoming whatever tried to convince you that the workout was not worth doing in the first place.</p><p>With more wins under your belt, the more wisdom you gain, and that whisper might just get a little louder. I’ve been here before and I can do it again — and I’m gonna feel better after it. So next time you’re negotiating with yourself to get started or keep going, let Alysa Liu inspire you. Love the struggle, it will make you feel alive. </p><p>Until next time..</p><p><p>NooS Substack is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.</p></p> <br/><br/>This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://noosworthy.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">noosworthy.substack.com/subscribe</a>
January 14, 2026
Noos Nugget Ep. 13
<p>Hi Noosers! Join us as we laugh and chat about our breakfast journeys — from our college days of canisters of Special K and weekly “Hashbrown Wednesday’s,” to eating our toddler’s leftovers, to what we are eating now. </p><p>All the different phases of breakfasts serve as experiments, the key is to reflect: What feels good? What sets your day up right? At the end of the day, it matters what works for you, but in order to figure that out, you have to try some different approaches. Today’s post gives a little peek into our mornings, what’s been working lately, and how it’s changed over the years. Give a listen and let us know what you think! </p><p><strong>If you like what you heard today, click the ❤️ at top or bottom of the page so more listeners like you can find us.</strong></p> <br/><br/>This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://noosworthy.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">noosworthy.substack.com/subscribe</a>
December 22, 2025
our quick tips for this time of year
<p>Hey Noosers! We know this is a really, really busy time of year. If you’re anything like us, sitting down with a cup of coffee on Monday morning to read a newsletter sounds ideal—but it’s probably not happening. So, we recorded this week’s edition for you from the car (complete with the rain pitter-patter) so you can listen while you’re wrapping presents, working out, or just trying to survive the holiday haze. </p><p>You can listen or read — they are the same and you won’t miss anything, since we used our transcript to create the Noosletter this week. Yay for technology when you’re pinched for time. </p><p>If you like what you read today, click the ❤️ at the top or bottom of this post so more readers like you can find us on Substack!</p><p>two quick tips we tell ourselves and our clients</p><p>Last week, we talked about being mentally and metabolically flexible to enjoy the fun this time of year. Those year-long habits really support you during the holidays. But if you just need a couple of quick tips to get you through the next couple of weeks — we’re on it.</p><p>At the end of the day, it’s usually just a meal or two. And if you believe that, and know that you can get right back on track after—it helps avoid the “snowball” effect. You know, when one bad decision rolls into a nasty streak. </p><p>These next two weeks are so unique, where we’re all asking “what day is it?” and “what is happening?” You’re going to have food around that you normally don’t, whether you’re cooking, going somewhere, or buying that festive eggnog at Stewart’s.</p><p>So here are a few tips that might really be helpful.</p><p>Tip #1: Be a Food Snob (The Good Kind!)</p><p>We’ve <a target="_blank" href="https://noosworthy.substack.com/p/why-being-a-food-snob-can-be-a-good?r=3s50xd">written about this</a> before, and yes, this is a good snob to be.</p><p>There are going to be so many temptations out there—holiday parties, cocktail parties, food getting passed around, everyone bringing something to be helpful at family gatherings. It’s hard to be decisive about what you’re actually going to eat.</p><p><strong>Here’s the trick:</strong> We eat with all of our senses. Our eyes see things that look appetizing, we smell delicious aromas. But sensory appeal doesn’t always equal genuine desire. When you pause to ask yourself what you truly want, you can be more intentional.</p><p>If you don’t genuinely want it, don’t eat it. It’s not worth wasting calories on things that don’t actually satisfy you or leave you too full to enjoy what you really wanted.</p><p><strong>Don’t just eat things because they’re there.</strong> Be a little picky. Love the cheese puffs? Great! Have them. But skip the sweaty cheese and crackers that don’t look that great just because you’re standing there talking to someone.</p><p>The worst thing is leaving full from random foods you didn’t even enjoy.</p><p><strong>Pro tip:</strong> Take a few bites of something. Try it. But if you don’t love it, do not continue eating it. You can wrap it in a napkin, shift it around on your plate—however you need to be stealth about it. If it doesn’t taste absolutely delicious, don’t settle.</p><p>We know it’s hard when you’re around food pushers—whether it’s grandma or that one friend. When they say “that’s all you’re eating?” you can say “I’m good, thanks!” or “I’m saving room for dessert” or just “Mm, so delicious, thank you!”</p><p><strong>Bottom line:</strong> Be a food snob and really enjoy the things you love. Don’t waste time, effort, or calories on things you don’t.</p><p>Tip #2: Sensory Specific Satiety (Try Saying That Five Times Fast!)</p><p>We’ve <a target="_blank" href="https://noosworthy.substack.com/p/why-are-the-first-three-bites-the-best?r=3s50xd">written about this one</a> before, too. Here’s what it means: there’s a decrease in pleasure while consuming a particular food. Those first two bites tend to always be 10/10. But we rarely take time to notice that. A lot of the time we’re eating fast or talking to someone, but those first few bites are always the best.</p><p><strong>A real-life example:</strong> Last weekend at Bromley, we got French fries. They were lit—probably the best French fries ever. Hot, crispy, fresh off the ski mountain. We were a little cold, a little hungry, and paired them with an Aperol spritz. Heaven.</p><p>That first French fry? Brain going crazy. Amazing. Electric.</p><p>The sixth French fry compared to the first French fry? They don’t hit the same.</p><p><strong>Treat it like an experiment:</strong> Have that first bite of pizza, burger, cheese puff, whatever. Feel your brain literally going bonkers— “This is just as good as I thought it was going to be!” (If not, be a food snob and don’t eat it!) Then check back in with yourself after the first three bites and ask “where are we at?” It’s definitely muted.</p><p>Taste satisfaction is often achieved with just a few bites. You have to be aware. That’s the really big takeaway here: awareness and self-reflection.</p><p>If you’ve sworn off certain things or think “once I start, I can’t stop,” this awareness helps you confidently stop when you’ve had enough.</p><p>This isn’t about deprivation or making rigid rules. Sometimes you’ll be really hungry and that fifth bite will still be fabulous— and that’s wonderful! We<strong> </strong>really encourage you to try this experiment. Pick something a little indulgent and notice what you think from the first bite to the middle to the last bite. It’s fascinating when you actually pay attention.”</p><p>Bonus Tips</p><p><strong>For Christmas morning</strong> (or whatever morning you’re celebrating): Whether it’s Cinnabons, bacon, fresh-squeezed orange juice—eat slow. Embrace the morning. Enjoy.</p><p>Food just tastes different when you’re aware and you slow down.</p><p><strong>Chew a lot.</strong> We know, we know—we’re guilty of wolfing down our food, too. But when you remember to chew and slow it down just a tiny bit (it’s not a race!), it’s amazing. Plus, digestion starts in your mouth, salivary amylase is an enzyme in saliva that begins breaking down starches into simpler sugars in the mouth. When we totally skip that part, it’s not good digestion-wise either.</p><p>Which brings us to that post-holiday feeling. You know the one—”oof, I’m so stuffed, I feel sluggish and heavy?” The way to minimize that is supporting your digestion by chewing thoroughly, eating at a reasonable pace, and checking in with how you’re actually feeling instead of just plowing through.</p><p>The Bottom Line</p><p>We hope these couple tips will help you, Noosers! We’ll be thinking about them too!</p><p>Try to find what works for you. Experiment with different approaches and pay attention to what actually helps you feel better. And if you don’t nail it every time? We won’t either—that’s just being human. The power is in the next choice. At your next meal, drink some water, move around a little bit, and get back to what makes you feel good.</p><p>It’s all gonna be fine. You’re not going to get it perfect, and that’s completely okay. The sun will rise tomorrow, and we’ll be here on Monday ready to support you through it all.</p><p>Merry Christmas and Happy Holidays! Enjoy this beautiful, chaotic, delicious time.</p><p>Until next time…</p><p>Like what you read? Show your support by clicking the ❤️ at the top or bottom of this Noosletter.</p><p></p> <br/><br/>This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://noosworthy.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">noosworthy.substack.com/subscribe</a>
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