Join us, Natalie & Jonathan from Michigan, for a fun-filled podcast dishing out real talk on food, family, and feeling good! We share our journey from unhealthy habits to a whole foods, plant-based lifestyle, all while raising a hockey-goalie son, travel baseball star, and competitive Irish dancer daughter. Tune in for expert tips, plenty of laughs, and inspiring adventures with a Midwestern twist!
Eat Well, Feel Better: How Food Shapes Your Mood, Energy & Focus
Summary:
In this conversation, Natalie and Jonathan explore the profound connection between mind, body, and food. They discuss how dietary choices impact mental clarity, emotional well-being, and overall health. The discussion delves into the effects of emotional eating, the importance of self-care through nutrition, and the scientific link between gut health and mood. They emphasize the benefits of a whole food plant-based diet and share personal experiences of transformation through mindful eating.
Takeaways
Food affects mental clarity and emotional stability.
Transitioning to a whole food plant-based diet can enhance energy levels.
Emotional eating often stems from stress and requires deeper exploration.
Self-care should include mindful food choices that nourish the body.
The gut-brain connection plays a crucial role in mood regulation.
Fiber-rich diets are linked to lower rates of depression and anxiety.
Planning meals can prevent unhealthy eating habits.
Children's food preferences can shift positively with healthy choices.
Eating a variety of foods ensures balanced nutrition.
Mindful eating can lead to a more enjoyable and fulfilling relationship with food.
Chapters
00:00 The Mind-Body-Food Connection
14:36 Emotional Eating and Its Impact
21:43 Food as Self-Care
24:24 The Science of Gut-Brain Connection
31:18 Observations on Healthy Living
Resources:
Free 7-Day Juice Kickstart (https://natalie-paul.kit.com/juice)
Natalie's Nourish to Flourish Coaching Program (https://www.nattiepaul.com/nourish-to-flourish-program)
Jonathan's Mohawk Code (https://www.mohawkcode.com/)
11 Apr 2025
Navigating Norms: Living Healthy in a Not-So-Healthy World
In this episode of You Had Me at Healthy, hosts Jonathan and Natalie Paul dive into the real-life challenges of maintaining a healthy lifestyle while navigating the social norms that often surround food. From school lunches and birthday parties to family gatherings and vacations, they explore how the Standard American Diet influences not only our children but also our relationships, routines, and identity.
Jonathan and Natalie share personal stories about empowering their kids to make confident food choices, building a supportive community, and finding joy in simple, healthy habits—like cooking together on vacation. Whether it’s navigating a potluck with different dietary needs or reflecting on how far they’ve come in their own health journeys, this episode is all about living intentionally in a world that often encourages the opposite.
Learn more:
Natalie's Website: https://www.nattiepaul.com/ (https://www.nattiepaul.com/)
Nourish to Flourish Program (https://www.nattiepaul.com/nourish-to-flourish-program)
Jonathan's Website: https://www.mohawkcode.com/ (https://www.mohawkcode.com/)
Recipe:
Engine 2: Macaroni Not Cheese (https://plantstrong.com/blogs/plant-strong-recipes/macaroni-not-cheese?srsltid=AfmBOorLJIIyLmeW9Da-bimigjjA0RIVTsGhuJvm8jD_RWd2lYmUxAXQ)
Takeaways
Social norms can create pressure to conform to unhealthy eating habits.
School lunches often promote unhealthy options, making it crucial to plan ahead.
Empowering children to make healthy choices is essential for their development.
Positive reinforcement helps build confidence in kids regarding their food choices.
Creating a supportive community can enhance healthy eating habits.
Handling different dietary choices in relationships requires understanding and patience.
The outside world can be challenging for maintaining healthy eating habits.
Cooking together as a family fosters bonding and healthier eating.
Reflecting on past food habits can help inform better choices today.
Every small choice contributes to long-term health outcomes.
Chapters
00:00 Reconnecting and Setting the Stage
01:41 Navigating Social Norms and Diet Choices
04:17 School Lunches and Food Options
07:18 Empowering Kids to Make Healthy Choices
10:08 Building Confidence in Social Situations
14:19 Leadership Through Nutritional Choices
15:10 Changing Perspectives on Food Sharin
17:28 Creating a Supportive Community
19:07 Handling Different Dietary Choices in Relationships
23:42 Overcoming External Food Challenges
24:32 Vacationing with Healthy Choices
28:46 Finding Joy in Cooking Together
32:13 Reflecting on Past Food Habits
35:12 The Importance of Healthy Choices for Kids
28 Mar 2025
Table Talk: Mindful Meals & Modern Etiquette
In this episode, Natalie and Courtney discuss the intersection of mindful eating and modern etiquette. They explore how to create a mindful dining experience, the importance of setting the table, and how to navigate technology during meals. The conversation also covers handling dietary restrictions in social settings, creating intentional family meals during busy seasons, and inspiring kids to make healthier snack choices. The episode emphasizes the importance of mindfulness, respect, and purposeful living in our daily lives.
Takeaways
Mindful eating emphasizes respect for ourselves and others.
Setting the table can elevate the dining experience.
Keeping phones away during meals helps reconnect with family.
Children respond better to rules when they understand the 'why'.
Flexibility is key when attending social gatherings with dietary restrictions.
Don't arrive at events hungry to avoid unhealthy choices.
Make healthy eating fun and visually appealing for kids.
Kids can develop a preference for fruits and vegetables over time.
Intentional living can create memorable family moments.
Shining from the inside out is essential for confidence.
Chapters
00:00 Introduction to Mindful Eating and Etiquette
02:54 The Importance of Mindfulness at the Dining Table
07:10 Navigating Technology and Family Dining
12:42 Handling Dietary Restrictions in Social Settings
18:21 Creating Intentional Family Meals During Busy Seasons
34:45 Healthy After-School Snacks for Kids
Resources:
Nourish to Flourish Program (https://www.nattiepaul.com/nourish-to-flourish-program)
Courtney Opalko Etiquette (https://www.courtneyopalkoetiquette.com/)
Keywords
mindful eating, etiquette, family dining, dietary restrictions, healthy snacks, mindfulness, social settings, intentional living, nutrition, family meals
21 Mar 2025
Sports Parenting 101 – Balancing Nutrition and Mindset for Young Competitive Athletes
In this conversation, Jonathan and Natalie discuss the importance of nutrition for young athletes, sharing their experiences and strategies for fueling their children effectively. They cover topics such as grocery shopping, traveling while maintaining a healthy diet, dining out, and the significance of a positive mindset in sports performance. The discussion emphasizes the role of planning and preparation in ensuring that young athletes receive the nutrition they need to excel in their sports activities.
Takeaways
Fueling youth athletes is crucial for their performance.
Planning ahead with grocery shopping is essential for busy families.
Healthy snacks should be readily available for young athletes.
Traveling with nutritious food options is possible and beneficial.
Dining out can still be healthy with the right choices.
Encouraging kids to visualize success can enhance their performance.
Healthy eating habits can be instilled from a young age.
Parents should model healthy eating behaviors for their children.
Creating a positive mindset is key to athletic success.
Investing in nutrition is investing in their future.
Chapters
00:00 Juicing and Introduction to Youth Nutrition
01:11 Fueling Young Athletes: The Importance of Nutrition
03:44 Building a Healthy Foundation: Grocery Shopping Tips
08:23 Traveling Healthy: Eating Well on the Road
17:49 Dining Out: Navigating Restaurant Menus
22:46 Mindset and Success: The Role of Mental Preparation
Resources
Natalie's Nourish to Flourish Program (https://www.nattiepaul.com/nourish-to-flourish-program)
FREE 7-Day Juice Kickstart with recipes (https://natalie-paul.kit.com/juice)
Jonathan's Website: Mohawkcode.com (https://www.mohawkcode.com/)
Keywords
youth athletes, nutrition, healthy eating, sports performance, family meals, grocery shopping, travel snacks, dining out, positive mindset, fueling success
14 Mar 2025
Transforming Habits: The Power of Identity
In this episode, Jonathan and Natalie discuss the importance of healthy habits, identity transformation, and the role of family support in achieving wellness goals. They share personal stories of their journeys towards healthier living, emphasizing the significance of envisioning one's future self and setting micro goals. The conversation also highlights the impact of replacing unhealthy habits with positive ones and the joy of involving children in the process of healthy living.
Takeaways
It's not just about changing one habit, but your identity.
Support from family is crucial in changing habits.
Envisioning your future self can motivate change.
Small daily actions are votes for the person you want to be.
Replacing unhealthy snacks with healthier options is effective.
Micro goals can lead to significant progress over time.
Involving kids in healthy habits fosters their appreciation for nutrition.
Creating a supportive environment makes habit change easier.
Positive experiences with family can enhance healthy living.
Consistency in small wins builds confidence and momentum.
Chapters
00:00 Juice of the Day and Introduction to Healthy Habits
01:18 Identity and Habit Formation
03:37 Natalie's Journey: From Corporate to Healthy Living
05:55 Support Systems in Habit Change
09:48 Replacing Unhealthy Habits with Healthier Choices
14:43 Mindful Eating and Drinking Habits
18:09 Setting Micro Goals for Success
21:25 Creative Ways to Stay Active
23:15 Family Involvement in Healthy Living
Resources:
The Nourish to Flourish Program (https://www.nattiepaul.com/nourish-to-flourish-program)
Free 7-Day Juice Kickstart (https://natalie-paul.kit.com/juice)
https://www.mohawkcode.com/ (https://www.mohawkcode.com/)
7 Mar 2025
Our Top 10 Family Benefits of Going Whole Foods Plant-Based
Summary
In this episode, Jonathan and Natalie discuss the benefits of their lifestyle changes, sharing personal experiences and insights. They explore topics such as health improvements, family wellness, and the importance of mindful eating. The conversation also touches on societal perceptions of food choices and personal confidence, culminating in reflections on their journey towards a healthier lifestyle.
Takeaways
Headaches and migraines have significantly decreased.
Buying clothing has become enjoyable again.
Weight loss of 35 pounds has boosted confidence.
Hair growth has improved, enhancing self-esteem.
Feeling lighter and more energetic at night and in the morning.
Family health has improved, particularly with their son's eczema.
Overall energy levels have increased throughout the day.
The family's mood has become more positive and peaceful.
Managing food choices is crucial in busy lifestyles.
Confidence in public interactions has grown.
Chapters
00:00 Introduction and Juice of the Week
01:29 Top 10 Benefits of Lifestyle Changes
11:06 Family Health Improvements
19:54 Observations and Reflections
25:15 Conclusion and Wrap-Up
Resources:
Nourish to Flourish (https://www.nattiepaul.com/nourish-to-flourish-program)
Free 7-Day Juice Guide (https://natalie-paul.kit.com/juice)
Omega-3 Index Test (https://shop.drfuhrman.com/fatty-acid-analysis-test/)
Omega 3, Mega EPA (https://shop.drfuhrman.com/mega-epa/)
https://www.nattiepaul.com/ (https://www.nattiepaul.com/)
https://www.mohawkcode.com/ (https://www.mohawkcode.com/)
27 Feb 2025
You Had Me at Healthy: A Family's Wellness Journey
Summary:
In this inaugural episode of 'You Had Me at Healthy', Jonathan and Natalie Paul share their journey towards a healthier lifestyle, inspired by Natalie's commitment to nutrition and wellness. They discuss the transition to a whole food plant-based diet, the challenges of getting their children on board, and practical tips for maintaining healthy eating habits in a busy family life. The conversation emphasizes the importance of positive eating, the nutritional benefits of plant-based foods, and strategies for navigating social situations while staying true to their health goals.
Takeaways:
The podcast is inspired by the journey to a healthier lifestyle.
Bok choy is a nutrient-dense superfood.
Reading 'Eat to Live' sparked a commitment to health.
Getting family members on board requires a gentle approach.
Introducing dairy-free options can be a fun challenge for kids.
Healthy food can be delicious and enjoyable for children.
Positive eating focuses on adding nutritious foods rather than eliminating them.
Hydration comes from both water and high-water-content foods.
Navigating restaurant menus can be done with confidence.
Planning meals is essential for maintaining a healthy lifestyle.
Chapters
00:00 Introduction to the Podcast Journey
03:01 The Inspiration Behind a Healthy Lifestyle
05:37 Transitioning to a Whole Food Plant-Based Diet
08:55 Involving the Kids in Healthy Eating
11:38 Understanding Whole Food Plant-Based Nutrition
14:59 Navigating Social Situations and Eating Out
18:06 Overcoming Challenges in Healthy Eating
21:22 Creative Solutions for Healthy Snacking
Resources:
nattiepaul.com (https://nattiepaul.com)
mohawkcode.com (https://www.mohawkcode.com/)
Nourish to Flourish Program (https://www.nattiepaul.com/nourish-to-flourish-program)
Free 7-Day Juice Kickstart (https://natalie-paul.kit.com/juice)
Eat to Live book (https://shop.drfuhrman.com/eat-to-live-paperback/)
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
YouTube views
382
Score snapshot 15 Sept 2025
Apple Podcasts (US)
5.0 / 5
6 ratings
Podcast Authority Score: 51 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
62
Social presence
0
YouTube
66
Engagement
32
Contact You Had Me At Healthy
Guest appearances
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