Episode Description:

Transitions—big or small—have a way of shaking up everything we thought we had figured out. In this solo episode, I’m opening up about a deeply personal season of change—from healing after surgery to embracing motherhood through surrogacy after a long and challenging fertility journey. I’m not just sharing the milestones—I’m talking about the messy middle, the identity shifts, and what it really means to stay grounded when everything around you is changing.

If you’ve ever felt like you’re supposed to “have it all together” in the middle of a life transition, this one’s for you.

• Redefine what balance looks like in your current season—because what worked before may not work now, and that’s more than okay.

• Simplify your nutrition with realistic, feel-good meals that support energy, healing, and clarity (no perfection required).

• Shift your movement mindset: consistency over intensity, and curiosity over pressure.

• Build simple rituals—like journaling, breathwork, or stepping outside—that help anchor you when life feels chaotic.

• Protect your energy (especially online), set boundaries, and give yourself full permission to curate what you consume.

No one teaches us how to care for ourselves when the ground is shifting. But we can learn to respond with gentleness, presence, and a few small habits that make a big difference. You don’t have to be thriving to be growing—and self-care doesn’t have to be fancy to be effective.

If you’ve read The Little Book of Game Changers, you’ll recognize a few of these small-but-mighty habits that I keep coming back to—especially in seasons where everything feels uncertain. And if you’ve read The Farewell Tour, you’ll hear echoes of the lessons I learned about caring for others and for myself when life takes unexpected turns. This episode pulls from both.

Tune in, take what you need, and if this episode speaks to you, pass it along to someone who might need it too.

Curious about surrogacy? This article from the Cleveland Clinic offers a great overview:
https://my.clevelandclinic.org/health/articles/23186-gestational-surrogacy

You can also stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

👉 If you like what you hear, leave us a 5-star review on Apple Podcasts HERE

YouTube 👉 https://youtu.be/cku9PvQAokc

Episode Description:

It’s easy to tell ourselves we’ll move “when things calm down.” But let’s be honest—life rarely slows down on its own.

In this solo episode, I’m breaking down the all or nothing mindset that keeps so many of us from moving our bodies in a way that actually feels supportive. Whether you're in a busy season, feeling low on energy, or just trying to figure out how movement can realistically fit into your day, this is your reminder that it doesn’t have to be perfect to be powerful.

We’ll explore why movement is more than a tool for physical health. It’s a way to reset, refocus, and reconnect with yourself. And yes, even five minutes counts.

If you've been feeling stuck, overwhelmed, or just plain tired, this episode is full of gentle encouragement to help you rethink your approach and make movement work for you.

Key Takeaways:

• Reframe your relationship with exercise by focusing on how it makes you feel, not how it should look.

• Let go of the pressure to do long workouts—small, consistent movement adds up.

• Discover simple ways to find time to move, even on your busiest days.

• Use physical activity as a tool to boost energy and work through stress or emotion.

• Make movement feel approachable and aligned with your current season of life.
  
  

Movement doesn’t have to be perfect to be meaningful. Sometimes the win is simply showing up. Let this be your invitation to move with kindness, with curiosity, and most of all, with the reminder that you're allowed to make space for yourself—even in the busiest seasons.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube Link 👉 https://youtu.be/em4CLY8T3Gg

📌Make sure to check out Maggie’s new book ‘The MIND Diet: A Scientific Approach to Enhancing Brain Function’ https://amzn.to/4je5NPt

📌 Also check out The United States of Arugula https://amzn.to/3Qvw0Me

👉 In this episode of the Drama Free Healthy Living, Maggie Moon, a Columbia University-educated, culinary school-trained registered dietitian, and bestselling author, shares her journey and expertise in nutrition focused on brain health.

We delve into the principles of the brain health focused diet, which combines elements of the Mediterranean and DASH diets tailored to enhance brain function.

The discussion covers the diet's practical application, its flexibility in accommodating cultural and individual preferences, and its broad array of food recommendations. We also address common misconceptions about dietary fats, alcohol, and the importance of balance and psychological safety in dietary patterns. Throughout, Maggie offers practical tips for incorporating mind diet principles into simple everyday meals.

🖋️ Some key points

(00:00) Introduction and Guest Welcome

(00:24) Maggie's Background and Achievements

(01:39) The Mind Diet Overview

(02:33) Maggie's Journey to Becoming a Dietitian

(03:57) Brain Health and the Mind Diet

(07:19) Implementing the Mind Diet

(17:42) Cultural Adaptations and Practical Tips

(24:27) Conclusion and Final Thoughts

🌎 Connect with Maggie Moon

Website https://maggiemoon.com/
https://minddietmeals.com/
Instagram https://www.instagram.com/minddietmeals/?hl=en
LinkedIN https://www.linkedin.com/in/maggiemoon


🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia

YouTube 👉 https://youtu.be/2QjjQk9FWrA

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Get innovative & effective vaginal healthcare, powered by our state-of-the-art vaginal microbiome test: check out EVVY https://www.evvy.com/

📌EVVY on Instagram https://www.instagram.com/evvy/?hl=en

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording dives into women's health with Priyanka Jain, co-founder and CEO of Evvy, and Kate McLean, Evvy's lead medical director.

The discussion focuses on the disparities in women's healthcare and how Evvy aims to address these gaps through pioneering research on the vaginal microbiome. Priyanka and Kate explain how Evvy's innovative testing and data analytics provide comprehensive insights into vaginal health, fertility, and offer personalized treatments.

The conversation also touches on systemic issues in healthcare, the importance of self-advocacy, and how data can empower women to achieve better health outcomes. With a focus on access, experience, and innovation in women's health, this episode provides valuable insights for anyone interested in closing the gender health gap.

🖋️ Some key points

(00:00) Welcome to the Drama Free Healthy Living Podcast

(00:53) Disparities in Women's Healthcare

(02:58) Challenges in Diagnosing and Treating Women's Health Issues

(06:37) Barriers to Women's Healthcare Access

(15:25) Evvy's Mission and Innovations

(20:41) Understanding Vaginal Microbiome Pathogens

(21:37) Linking Bacteria to Health Outcomes

(24:18) Impact of Vaginal Microbiome on Fertility

(25:48) Challenges in Women's Healthcare

(30:55) Advice for Women Seeking Better Healthcare

(35:44) How to Learn More About Evvy

(36:35) What Healthy Living Means to Us

(40:11) Conclusion and Final Thoughts

🌎 Connect with Priyanka Jain

LinkedIN https://www.linkedin.com/in/pjain16

🌎 Connect with Kate McLean

https://www.linkedin.com/in/kate-mclean-md-mph-facog-b875aa176


🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia

👉 If you like what you hear, leave us a 5-star review on Apple Podcasts HERE

YouTube 👉 https://youtu.be/j3iE0qWUNpc

📌Make sure to check out the new book ‘The Ambition Tramp: How To Stop Chasing and Start Living’ https://www.amazon.com/Ambition-Trap-Chasing-Start-Living/dp/0593655303

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording welcomes business and career coach Amina AlTai to discuss her new book, 'The Ambition Trap: How to Stop Chasing and Start Living.' Amina shares her personal journey from burnout to becoming a holistic career coach, the signs our bodies give when it's time to pivot, and the difference between happiness and contentment. She also delves into topics like perfectionism, the passion tax, and actionable steps to avoid burnout. Listen in for valuable insights on achieving a balanced, purpose-driven life.

🖋️ Some key points

(00:00) Introduction and Guest Overview

(03:13) Amina's Journey to Coaching

(05:30) The Importance of Wellness in Business

(09:34) Happiness vs. Contentment

(16:04) Recognizing Signs of Burnout

(21:06) Understanding Our Needs

(22:16) Perfectionism and Imposter Syndrome

(27:18) The Passion Tax

(30:26) Preventing Burnout

(35:35) The Ambition Trap

(36:26) What Healthy Living Means

🌎 Connect with Amina AlTai

Website https://www.aminaaltai.com/
Instagram https://www.instagram.com/aminaaltai/?hl=en
LinkedIN https://www.linkedin.com/in/aminaaltai


🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia

If you like what you hear, leave a 5-star review on apple podcasts HERE.

YouTube link👉 https://youtu.be/Lwn8eT2bFjY

In this solo episode, I’m opening up about something we all bump into from time to time: that frustrating, foggy, can’t-quite-move-forward feeling. Yep—feeling stuck. Whether it's your wellness routine, career path, or life in general, I’m sharing some powerful mindset shifts that can help you get back into motion—without overhauling your entire life.

We’ll explore why small actions matter, how shifting your physical space can refresh your mental space, and why embracing discomfort might be the key to growth. I’m also talking about how tools like gratitude, visualization, and yes—even rest—can help clear the mental clutter. (Plus, a little story about my cat Beef’s unexpected role in my morning routine.)

Here are some key takeaways to listen for:

• Feeling stuck is a sign—not a failure. It’s often the nudge for change.
  
  

• Small steps create momentum, especially when motivation is low.
  
  

• Your inner critic doesn’t get the final say—you do.
  
  

• Changing your surroundings can help shift your mindset.
  
  

• Discomfort isn’t a red flag—it’s a growth cue.
  
  

• Gratitude and visualization can help rewire your brain for possibility.
  
  

• Rest is a strategy, not a weakness.
  
  

• Prioritizing yourself is how you build long-term progress—not burnout.

And here’s the thing: sometimes the most powerful shift is simply giving yourself permission to pause, pivot, and show up in a way that feels doable—even on the hard days.

Listen in when you need a mindset reset, a little encouragement, or just someone to remind you that you’re doing better than you think.

If you want more of this kind of content, I invite you to sign up for my newsletter at jessicacording.substack.com.

Every week, I share fresh content—simple tips, tools, and ideas for what to eat, how to take care of your body, and how to stay grounded, even when life gets busy.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording and sign up for my substack at jessicacording.substack.com for nutrition and wellness tips delivered right to your inbox every week.

Disclaimer:

This podcast is intended for educational and entertainment purposes only.

Yes, I’m a registered dietitian and health coach—but I’m not your individual provider.

So please remember: this podcast isn’t a replacement for personalized care.

But I do hope these tips resonate with you and support your journey in the ways you need most.

Episode Description:

Protein isn’t just about building muscle—it’s essential for stabilizing blood sugar, keeping you full longer, and supporting the building and retention of lean muscle mass, which plays a huge role in metabolism. It also helps maintain cell structure and is involved in countless processes that keep your body functioning at its best. But knowing why protein matters is one thing—figuring out how to eat enough without overcomplicating your meals is another.

In this solo episode, I’m sharing 7 easy, practical ways to add more protein to your meals and snacks—without extra prep, bland food, or feeling like you have to eat a certain way. Whether you’re short on time, don’t love traditional high-protein foods, or just want simple tweaks that make a real difference, these strategies will help you hit your protein goals in a way that actually works for you.

Key Takeaways:

• Why protein is key for metabolism, energy, and appetite regulation.

• Small, sustainable ways to increase protein without a complete diet overhaul.

• Simple swaps and additions to make meals more satisfying.

If you’ve been struggling to get enough protein in a way that fits your lifestyle, this episode has you covered.

YouTube link 👉 https://youtu.be/cXf03iRNkNc

Ready to fuel your body and mind with more expert tips? Sign up for my newsletter to get weekly ideas for optimizing your health and fitness. 👉 jessicacording.substack.com

Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making significant changes to your diet.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Check out Dr. Joan’s web page here https://blogs.bu.edu/salge/

👉In this episode of 'Drama Free Healthy Living with Jess Cording,' Jess interviews Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University, award-winning podcast host, and prolific author.

Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, is a nutrition professor at Boston University (BU), sought after speaker and journalist, and the host of Spot On!, the award-winning, nutrition, health, and wellness podcast. She has received the Media Excellence Award from the Academy of Nutrition and Dietetics. She has also been awarded the prestigious Whitney Powers Excellence in Teaching Award from the University twice. She has provided over 135 presentations on the topic of nutrition and health to the public and her colleagues.

Dr. Joan is the author of Nutrition & You, Pearson Education (2023). She is seen regularly on Boston 25TV and writes for U.S. News & World Report She has conducted over 3,000 interviews on numerous nutrition topics in media outlets such as: New York Times, Food Network, Newsweek, CNN, Boston Globe, Washington Post, CBS TV.

They discuss Dr. Blake's journey into dietetics, driven by personal experience with unhealthy dieting. The conversation covers navigating media misinformation and disinformation, building public trust as a healthcare professional, and the challenges of creating a successful podcast.

Dr. Blake shares insights on the evolving field of nutrition and emphasizes the importance of translating science into accessible, actionable advice.

🖋️ Some key points

(00:00) Introduction to Today's Guest

(01:00) Career Path and Inspirations

(01:09) Navigating Media and Misinformation

(01:19) Starting and Running a Podcast

(02:18) Joan’s Personal Journey in Nutrition

(04:21) Challenges and Success in Weight Management

(05:15) Communicating Science to the Public

(05:37) Entering the Media Space

(10:46) The Role of Media Dietitians

(13:49) Misinformation vs. Disinformation

(14:53) Public Distrust and Social Media Challenges

(21:33) Maintaining Professionalism and Empathy

(23:44) Reflecting on Childhood and Parenting Styles

(24:24) The Influence of a Psychotherapist Mother

(26:31) Introduction to the Podcast 'Spot On'

(26:59) Debunking Nutrition Myths

(31:04) The Evolution of Nutrition Science

(34:28) Advice for Aspiring Podcasters

(37:22) The Importance of Expertise

(39:13) Concluding Thoughts on Healthy Living

🌎 Connect with Dr. Joan Salge Blake

Website https://blogs.bu.edu/salge/
Instagram https://www.instagram.com/joansalgeblake/?hl=en
LinkedIN https://www.linkedin.com/in/joansalgeblake


🎤 Podcast post-production by Seamless Multimedia

YouTube 👉 https://youtu.be/-PPGsoL4OGM