65 episodes

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking. If you want science-back nutrition information and a sustainable approach to weight loss from a professional, this is the podcast for you!

The Millennial Nutritionist Illa Garcia, MS, RDN

    • Health & Fitness

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking. If you want science-back nutrition information and a sustainable approach to weight loss from a professional, this is the podcast for you!

    064: Setting Health Goals vs. Weight Loss Goals in 2023 + RDs React to Tirzepatide as a Weight Loss Medication

    064: Setting Health Goals vs. Weight Loss Goals in 2023 + RDs React to Tirzepatide as a Weight Loss Medication

    Health goals and weight goals need to go hand in hand. You might ask why? Well, quite simply if you are not focusing on your health, you’ll have a harder time keeping the weight off long-term. More importantly, you could cause long-term damage to your body. When people want to lose weight, it’s important to not only consider weight loss, but also other health indicators such as exercise, nutrition, hydration, and sleep. Tune in as Illa and TMN coach Hannah discuss the health impacts that come with common diseases such as acid reflux, high cholesterol, diabetes, and sleep apnea. Plus listen in as they weigh in on the new weight loss medication Mounjaro.

    Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

    Links mentioned:


    Article: A new weight loss drug could become the best-selling drug of all time. Who can afford it?
    Article: Gastroesophageal reflux disease


    3 Things to consider with weight loss and your health:


    Long-term weight loss comes about most successfully when it is combined with health goals. That’s why it is so important to build healthy habits around exercise, hydration, sleep, and your nutrition.
    If you struggle with acid reflux, you’ll need to be careful with what you eat and when you eat. Long term exposure to acid build up can lead to esophageal cancer. Avoiding fried foods, fatty foods, and large dinner or late night meals.
    If you have high cholesterol, start with simple exercise like walking. Avoid foods with LDL cholesterol (bad cholesterol) and saturated fat, such as beef and lamb. Go for more chicken and turkey, or try low fat cheeses and dairy.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram: https://www.instagram.com/the.millennial.nutritionist/
    TikTok: https://www.tiktok.com/@millennialnutritionist

    Website: https://themillennialnutritionist.com/

    • 37 min
    063: Overcoming a Weight Loss Plateau + Noom’s Controversial Changes

    063: Overcoming a Weight Loss Plateau + Noom’s Controversial Changes

    As we enter the  2nd half of January, this is the time when many people who made weight loss resolutions start to get frustrated, especially when the scale stops moving. If you’ve ever experienced this, we are here to help. Listen in as Illa and TMN Coach Hannah provide simple, but effective tips to help you continue to make progress toward your goals. Plus they share their thoughts on the weight loss app Noom including its recent changes.

    Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact

    Links mentioned:

    Article: Noom lays off more employees amid CFO departure

    Article: Noom sells psychology-driven weight loss. Some users expected therapy

    Article: Pattern of Daily Steps is Associated with Weight Loss

    Article: Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.

    Article: Can eating fruits and vegetables help people to manage their weight?

    Article: The development of skeletal muscle hypertrophy through resistance training

    3 tips to help move the scale when it stops:


    Move more, especially walking. A 5-minute walk here, a 10-minute walk there can really add up. Walking helps you burn calories throughout the day in a low stress way, which could result in less emotional eating. One study found that people who walked 10,000 steps a day lost 10% of their body weight.
    Remember that liquids count as calories. Starbucks drinks and alcoholic drinks contain a lot of calories and not a lot of nutrition. A heavy night of drinking has more effects than just the calories, including less quality sleep, less motivation to work out and more cravings.
    Calling all parents - little bites add up! A few goldfish crackers here and there, finishing your toddler’s sandwich, a few fries off of your kid’s plate, those bites can quickly reach 300-400 extra calories in a day. You can have these little bits, but don’t forget to count the calories in your daily total.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram
    TikTok
    Website

    • 44 min
    062: Can You Drink Alcohol and Still Lose Weight | Plus Jonah Hill's Documentary Stutz

    062: Can You Drink Alcohol and Still Lose Weight | Plus Jonah Hill's Documentary Stutz

    One of the first questions our clients ask us concerns whether they can still drink while trying to lose weight. The answer is yes, you can still drink. You don’t have to cut anything out of your diet in order to lose weight. That being said, it is important to understand not only the calories that are involved in drinking, but also how it affects your moods, sleep, and decision making. Listen in as Illa talks with TMN Coach Catherine about all of this plus tips on how to be social without over imbibing and how to drink alcohol in ways that align with your weight goals. In addition, they discuss Jonah Hill’s Documentary Stutz and his struggles as an overweight child.

    Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

    Links mentioned:


    Article: Want to Change Your Life? Start with Stutz’s Tools from Jonah Hill’s Therapist.
    Article: Jonah Hill and his mom say pressures on him to lose weight impacted his relationships with women

    In this episode you’ll learn…


    Alcohol decreases testosterone and testosterone helps us to increase our muscle mass. Increased muscle mass = a higher metabolism, which might be the edge you need to lose weight more effectively.
    Drinks are not as filling, they don’t leave you feeling satisfied in the same way that food does. It's easy to drink 800 calories worth and then go on to eat an 800 calorie meal. Alcohol also impairs your decision making, making it that much harder to avoid the mini-donut stand at midnight.
    Change up your night time routine if it involves alcohol. Alcohol helps you fall asleep faster but provides poor quality sleep. This makes you more tired in the morning and can increase cravings. Try reading, a caffeine-free tea or a bath in the evenings to help you unwind.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram: https://www.instagram.com/the.millennial.nutritionist/
    TikTok: https://www.tiktok.com/@millennialnutritionist

    Website: https://themillennialnutritionist.com/

    • 41 min
    061: Is Under-eating Impeding your Weight Loss? Also, 90's Heroin Chic is In??

    061: Is Under-eating Impeding your Weight Loss? Also, 90's Heroin Chic is In??

    Heroin chic is returning as a popular body size and it’s not something to celebrate. Should we stop embracing body size diversity and aspire to be something we are not, which may in fact be unhealthy? The answer is absolutely not. In this episode, Illa and TMN Coach Courtney discuss the harmful effects of undereating, including being too skinny. From losing hair and sleepless nights to surgical complications and a slower metabolism, undereating doesn’t do a body good. Tune in to learn more including tips on how to lose weight in a healthy way.

    Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact

    Links mentioned:


    NY Post Article on Heroin Chic is back
    Mayo Clinic: Bone Health -Tips to keep your bones healthy
    Maternal underweight and the risk of preterm birth and low birth weight
    Relationship between Weight, Body Mass Index, and Bone Mineral Density

    3 ways undereating can be harmful:


    When you undereat, you lose muscle. When you lose muscle, you slow your metabolism down and have less energy. As we age over 30, these things are harder to rebuild once lost.
    Bone density goes down when you undereat, leading to brittle bones and more fractures. This damage is hard to repair and even harder to reverse.
    Pregnancy complications. When you undereat or are underweight, it becomes more difficult to get pregnant and increases your chances of having a premature baby. Your baby may also not be getting the nutrients it needs to develop properly.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram: https://www.instagram.com/the.millennial.nutritionist/
    TikTok: https://www.tiktok.com/@millennialnutritionist

    Website: https://themillennialnutritionist.com/

    • 43 min
    060: What You Can Expect From The Millennial Nutritionist in 2023

    060: What You Can Expect From The Millennial Nutritionist in 2023

    As we enter the New Year, this is a popular time for people to focus on weight loss as well as a time to reflect on this past year. At The Millennial Nutritionist, we are a non-judgmental weight loss company that focuses on individualized coaching to help you achieve your goals. We want to meet you where you’re at. As a smaller company, we listen to your feedback and continually use it to improve our programs. In this episode, Illa walks you through how The Millennial Nutritionist has grown this past year, the methods we use to help clients achieve their goals, how you’ve helped us grow and what’s in store for the future. Thank you for watching our videos, listening to the podcasts, sharing, subscribing and commenting on our content!

    Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

    Links mentioned:

    Millennial Nutritionist Survey 

    Jan. 2022 Episode: How to set SMART Health Goals

    3 key takeaways from this episode include:


    We choose to focus on our clients’ feelings rather than solely relying on pounds dropped. When you leave the program, we want you to feel better physically and emotionally. While losing weight is good, we want you to have more energy, feel more confident in your body and your food choices.
    When you work with one of our coaches, you are actually working with all of us. We meet regularly to discuss what is working for different clients and problem solve challenges that our clients face. We have a wide range of experiences and expertise in our coaches from postpartum and motherhood to eating disorders.
    Please comment on our posts, especially on Instagram. We are continually revising content to fit your needs. The more you comment and engage with us, the more it helps us to be specific in creating new content that will help you most.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram: https://www.instagram.com/the.millennial.nutritionist/
    TikTok: https://www.tiktok.com/@millennialnutritionist

    Website: https://themillennialnutritionist.com/

    • 39 min
    059: How NOT To Lose Weight in 2023 with TMN Coach Courtney | Plus Kardashians’ Shrinking Bodies

    059: How NOT To Lose Weight in 2023 with TMN Coach Courtney | Plus Kardashians’ Shrinking Bodies

    When you are following a weight loss plan, you should still be able to have a good quality of life. You shouldn’t be suffering and looking forward to the day when you can stop this diet. If you’re obsessing over food, or swearing off a whole food group, then this is most likely not the way forward. Tune in as Illa and Courtney, dig into how NOT to lose weight including skipping meals, not prioritizing yourself, and making food your only social point. Plus what to think about the Kardashians’ shrinking body sizes and body trends in general.

    Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact

    Links mentioned:

    Article = Kardashians Bodies Are Shrinking - What Will It Mean?

    3 key takeaways from this episode include:


    When thinking about body types, thinner doesn’t always mean healthier. It’s important to not follow trending body types. Often trendy body types are not healthy, especially the way the weight was lost.
    Don’t think of losing weight as having an endpoint, e.g. I want to lose weight before having a baby. Weight loss should be paired with healthy habits that you can engage in throughout your life. We don’t exercise just for a certain time period, we want to exercise for life.
    Food shouldn’t be your only social point. Develop ways to socialize with your friends and hobbies that don’t always revolve around food.

    Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

    The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.

    Connect with us!:


    Instagram: https://www.instagram.com/the.millennial.nutritionist/
    TikTok: https://www.tiktok.com/@millennialnutritionist

    Website: https://themillennialnutritionist.com/

    • 47 min

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