The Well Nourished Podcast

Melissa Eich
  • 5.0 (63)
  • Alternative Health
  • Weekly

A podcast for women who want to feel strong, energized, confident and at home in their bodies through midlife and beyond.

  1. 4d ago

    200: 200 Episodes, Four Years, and Everything You’ve Wanted to Ask Me

    We made it to 200 episodes, and this week also marks four years of the podcast! To celebrate, I’m doing something a little different: an open Q&A where I answer anything and everything about the podcast, my business, and my real life, including whether I actually practice what I teach. Then we finish with a rapid fire round and a giveaway, because a milestone this big deserves a party. IN THIS EPISODE, YOU’LL LEARN: Why I waited years to start a podcast, and how consistency got me to 200 episodesThe humbling truth about how my own family eats, and why I still keep Cheez-Its in the houseWhether I actually do everything I teach my clientsThe health trend I wish would disappear for goodHow I changed my mind about GLP-1s, and the client story that shows why they’re not the easy way outWhy I went back to work as an RN, and how it fills a gap for my clientsWhat I’m still working through, even as a coachThe one truth about changing your life that nobody wants to hearWhat I’m no longer willing to hide to make other people comfortableWhat’s next for the podcast, plus a rapid fire round of coffee vs. matcha, beach vs. mountains, and moreTIMESTAMPS: 00:02 — Celebrating 200 episodes and how to enter the giveaway  04:01 — Four years of the podcast and where it’s headed  06:18 — Why consistency mattered more than the number  08:38 — The thing about my family that might surprise you  11:05 — Do I practice everything I teach?  13:26 — The health trend I wish would disappear  15:47 — How I changed my mind about GLP-1s  20:26 — Have I ever questioned leaving nursing?  24:51 — What I never feel guilty spending money on, and what I still struggle with  27:13 — What I’ve stopped apologizing for in my 40s  29:20 — The truth about changing your life, and what success really feels like  31:33 — The most vulnerable episode I’ve ever shared  33:33 — What I’m no longer trying to prove  35:42 — What’s next for the podcast and the rapid fire round  38:08 — Astrology or science, and why I don’t have to choose  41:10 — Final giveaway reminder and wrap-up RESOURCES: 🎁 200th Episode Giveaway: Leave a review wherever you listen, screenshot it, share it to your Instagram stories, and tag me @melissa_eich to be entered to win a pair of AirPods Pro. Even if you’ve reviewed before, it still counts! I’ll announce the winner on the November 5th episode and reach out to you on Instagram. 🎧  Related Episodes: Episode 100, https://podcasts.apple.com/us/podcast/episode-100-my-moms-story/id1650475536?i=1000672202423 Episode 199, GLP-1s After 40: Are You Getting Healthier or Just Smaller? https://podcasts.apple.com/us/podcast/199-glp-1s-after-40-are-you-getting-healthier-or-just-smaller/id1650475536?i=1000797598181 CONNECT WITH ME: 📱 Instagram: @melissa_eich | 🌐 Website: melissaeichwellness.com | 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: The Well Nourished Podcast (formerly Body Led by Design) is for midlife women who are ready to feel good in their bodies again. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, each episode explores nourishment, hormones, digestion, muscle, and weight loss resistance so you can stop fighting your body and start working with it. LEAVE A REVIEW: If this episode resonated with you, I’d be so grateful if you’d leave a 5-star review. Your reviews help more midlife women find this podcast and learn how to truly nourish their bodies. Keywords: 200th podcast episode, midlife women’s health podcast, health coach Q&A, GLP-1s for midlife women, practicing what you teach, podcast anniversary giveaway, Well Nourished Podcast

  2. Oct 22

    199: GLP-1s After 40 - Are You Getting Healthier or Just Smaller?

    You’ve lost 25 pounds on a GLP-1 and everyone is congratulating you. But you’re tired, your hair is thinning, your patience is gone by dinner, and you’re not sure the body in the mirror is the one you were hoping for. In this episode, I’m sharing both sides of the GLP-1 conversation as an RN who helps women get started on these medications and coaches women on them every week, and why the real question isn’t how much weight you’ve lost. It’s what you’re losing, and whether you’re keeping the muscle that will carry you for decades. IN THIS EPISODE, YOU’LL LEARN: Why the scale tells an incomplete story, and why losing fat while keeping your muscle is the real goalWhy food noise doesn’t go away on a GLP-1, it just gets quiet, and what happens when you lower your doseWhat GLP-1 medications actually do in your body beyond turning down your hungerHow semaglutide, tirzepatide, and the newest medication in trials differWhy two women on the same medication and the same dose can have completely different experiencesWhether you can build muscle on a GLP-1, and why the answer depends on where you’re startingWhat to do when you’re not hungry enough to reach your protein or calorie minimumWhy HRT and GLP-1s do two very different jobs, and why I recommend building your foundation firstThe three things I want you focused on if you’re on a GLP-1 right nowTIMESTAMPS: 00:03 — Both sides of the GLP-1 conversation  02:26 — Why food noise gets quiet but doesn’t go away  04:12 — Why I coach instead of handing you a plan  06:27 — What GLP-1s actually do in your body  08:05 — Semaglutide, tirzepatide, and what’s coming next  10:20 — Why two women on the same dose feel so different  12:37 — Setting the foundation before adding a GLP-1  14:57 — Measuring body composition, not just the scale  16:39 — Can you build muscle on a GLP-1? Sarah and Megan  19:26 — What to do when you’re not hungry  21:08 — Midlife, recovery, and where HRT fits in  23:30 — HRT vs. GLP-1s: two different jobs  24:32 — Three things to focus on if you’re on a GLP-1  27:32 — If you remember one thing: you need muscle  28:44 — Your next step, plus the episode 200 giveaway RESOURCES: 📝 Start Here Form: Wondering about a GLP-1, HRT, or peptides, or feeling confused about the medication you’re already on? Tell me where you are and how you want to feel, and I’ll email you my recommendations and next steps, whether that’s medical support through the clinic I work with or nutrition and body composition coaching in my practice. Fill it out here:https://melissaeichcoaching.practicebetter.io/#/6490bd200e37c64b346b25c8/forms?f=6ab2a4239a5d0567ab11a931 Episode 200 Giveaway: Rate and review the podcast this week, then screenshot it and tag me @melissa_eich on Instagram to be entered to win a pair of AirPods Pro.  📥 GLP-1 Support Guide: https://melissaeichwellness.com/glp1guide 🎧 Related Episode: Episode 190:A GLP is neither mandadory nor magic: https://podcasts.apple.com/us/podcast/190-a-glp-is-neither-mandatory-nor-magic/id1650475536?i=1000784558067 CONNECT WITH ME: 📱 Instagram: @melissa_eich | 🌐 Website: melissaeichwellness.com | 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: The Well Nourished Podcast (formerly Body Led by Design) is for midlife women who are ready to feel good in their bodies again. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, each episode explores nourishment, hormones, digestion, muscle, and weight loss resistance so you can stop fighting your body and start working with it. LEAVE A REVIEW: If this episode resonated with you, I’d be so grateful if you’d leave a 5-star review. Your reviews help more midlife women find this podcast and learn how to truly nourish their bodies. Keywords: GLP-1 and muscle loss, GLP-1 midlife women, building muscle on a GLP-1, semaglutide vs tirzepatide, food noise, body composition vs scale weight, HRT vs GLP-1, strength training midlife

  3. Oct 15

    198: What Happened Before the Weight Gain?

    The scale going up is usually what gets your attention, but it's rarely where the story starts. For most women, there was a quieter thought months earlier: I just don't feel like myself anymore. In this episode, I'm walking you through what tends to happen six to twelve months before the weight shows up, why your body holds on when it doesn't feel like it has enough, and why fighting harder with less food and more workouts keeps you stuck. Plus, we're celebrating almost 200 episodes and four years of the podcast, and the official move to the Well Nourished Podcast! IN THIS EPISODE, YOU'LL LEARN: Why weight gain is usually the last sign to show up, not the firstThe question I ask every woman on a consultation, and why her answer matters so muchHow my body responded after coming off an aggressive bodybuilding cutCommon triggers that come before weight gain, from food poisoning and illness to empty nest and job changesWhy coming home from vacation can knock you off track for monthsHow small stressors stack up until your body starts conserving energyWhere GLP-1s fit, and why they work best on a strong foundationWhy nourishment is always the first step to helping your body feel safeTIMESTAMPS: 00:00 — 200 episodes, four years, and a new name  01:30 — Why weight gain is usually what gets our attention  02:30 — The thought that comes first: I just don't feel like myself  03:15 — What happened 6 to 12 months before?  03:55 — My story after my last bodybuilding show  04:50 — Your body was protecting you  05:40 — Work, relationships, empty nest, and menopause  07:04 — Illness, COVID, and food poisoning  08:10 — The post-travel dopamine drop  09:50 — What women told me happened before their weight gain  12:00 — When small stressors add up over time  13:40 — Co-regulating my son and what it cost my body  15:00 — Stress, energy in, and energy out  16:00 — How your body conserves energy and why fighting it backfires  16:50 — Where GLP-1s fit  18:23 — Why safety starts with nourishment  21:00 — Your body is an energy ATM  23:20 — Inside the Fall Reset and why doing it messy still works RESOURCES: 🍂 Join The Fall Reset: A simple whole food reset to give your body the energy and nourishment it's been asking for, with no calorie counting and no macro tracking. We start October 21, with a few prep days and then two full weeks together before we transition out. Enrollment closes at midnight on October 21. Join here: https://melissaeichwellness.com/reset 📖 Related Episodes: Episode #196: https://podcasts.apple.com/us/podcast/episode-196-how-do-i-know-if-im-eating-too-little-or-too-much/id1650475536?i=1000792548914  Episode #192: The Real Reason You're Bloated, Tired, and Stuck on the Scale https://podcasts.apple.com/us/podcast/192-is-it-your-gut-why-youre-bloated-tired-and-not/id1650475536?i=1000787633771 CONNECT WITH ME: 📱 Instagram: @melissa_eich | DM me "RESET" for all the details | 🌐 Website: www.melissaeichwellness.com | 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: The Well Nourished Podcast is for midlife women who are doing all the things and still feel stuck in their bodies. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, we talk about nourishment, hormones, digestion, muscle, and weight loss in a way that works with your body instead of against it. LEAVE A REVIEW: If this episode resonated with you, I'd be so grateful if you'd leave a 5-star review. Your reviews help more women in midlife find this podcast and learn how to feel at home in their bodies again. Keywords: midlife weight gain, why am I gaining weight, I don't feel like myself, stress and weight gain, gut health after food poisoning, weight gain after travel, body safety and weight loss, whole food reset, fall reset

  4. Oct 8

    Episode 197: How to Stop Overcomplicating Weight Loss

    It's 5pm on a Thursday, everyone is hungry, and you're standing in the kitchen trying to figure out what's for dinner with almost nothing left in the tank. So it's frozen pizza, DoorDash, or the leftover cheeseburger from the kids' bag on the way home from practice. In this episode, I'm sharing the simple shift I teach my clients that makes healthy eating feel so much easier: making your food decisions ahead of time, and then just following through. IN THIS EPISODE, YOU'LL LEARN: Why deciding what to eat at mealtime means deciding from your most tired, overwhelmed, lowest-capacity selfHow the flight, fawn, and freeze responses show up in your kitchen at dinnertimeWhy "I can't stay consistent" is usually a decision problem, not a willpower problemHow I plan, shop, and prep for my week, including my midweek mini prep for lunchesHow to change your plans without feeling like you failed, by asking yourself if you love your reasonThe hidden energy cost of negotiating with yourself about food all day longWhy more recipes, more options, and more information usually lead to less actionHow following through on your own decisions builds real self trustTIMESTAMPS: 00:00 — Welcome and why so many women feel overwhelmed  02:14 — Deciding once versus deciding at mealtime  05:08 — Saturday morning you versus 5pm Thursday you  08:52 — Why consistency feels so hard  10:03 — How I plan and prep my week  15:58 — Changing your mind and loving your reason  19:52 — The energy cost of deciding in the moment  22:06 — Why more options create more overwhelm  23:50 — When the answer feels too simple  25:03 — What your day looks like when decisions are already made  27:15 — How the Fall Reset takes decisions off your plate  29:43 — How to join the Fall Reset RESOURCES: 🍂 Join The Fall Reset: A simple, structured reset where I give you the food, the plan, and the support so your only job is to follow through and notice how much better you feel. We start October 21 with five days of prep, followed by two weeks of whole, anti-inflammatory eating and a transition week to carry what you learned into your everyday life. Early bird enrollment is $79 from October 5 through October 9, then $99 starting October 10.  Join here: melissaeichwellness.com/reset  📥 Free Guide: The One Reason Your Body Won't Let Go of Weight in Midlife at melissaeichwellness.com/guide  🎧 Related Episode: Episode 196, Are You Eating Too Much or Too Little? Start With a Better Question CONNECT WITH ME: 📱 Instagram: @melissa_eich | 🌐 Website: melissaeichwellness.com | 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: The Well Nourished Podcast (formerly Body Led by Design) is for midlife women who are ready to feel good in their bodies again. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, each episode explores nourishment, hormones, digestion, muscle, and weight loss resistance so you can stop fighting your body and start working with it. LEAVE A REVIEW: If this episode resonated with you, I'd be so grateful if you'd leave a 5-star review. Your reviews help more midlife women find this podcast and learn how to truly nourish their bodies.

    Episode 197: How to Stop Overcomplicating Weight Loss

  5. Oct 1

    Episode 196: How Do I Know If I’m Eating Too Little or Too Much?

    You're eating what feels like it should be enough, maybe even too little, and nothing is changing. Then you hear that midlife women need to eat more, so you try it, the scale creeps up, and you're right back to wondering what the right answer even is. In this episode, I'm showing you why "how much should I eat?" is actually the second question, and why the first one, what am I eating, is what moves the needle for your energy, cravings, digestion, and the scale. IN THIS EPISODE, YOU'LL LEARN: Why "am I eating too much or too little?" is the wrong place to start, and the question that should come firstHow a day of protein coffee, shakes, and quick snacks can hit your protein goal and still leave you under-nourishedWhy you're wandering back into the pantry at 8pm, and what your cravings are really telling youHow hunger, cravings, energy, digestion, and sleep are your body's way of communicating with youWhy processed foods make it so hard to tell nourishment from reward (and why eating them is never a moral failure)How inflammation shows up on the scale, and why the number you see isn't only body fatWhere tracking fits in, and why food quality always comes before calories and macrosTIMESTAMPS: 00:04 — Welcome and the rebrand to the Well Nourished Podcast  02:28 — Why "how much should I eat?" is the wrong first question  04:39 — The under-eating and overeating cycle  06:43 — Your body needs more than protein  08:42 — Hunger, cravings, and energy as communication  10:57 — Processed foods, dopamine, and the environment we live in  13:13 — Inflammation and what you're actually weighing on the scale  15:31 — The changes women notice when they eat more whole foods  17:49 — Where tracking fits inside Well Nourished  19:42 — The Fall Reset and how it works  23:56 — How to join RESOURCES: 🍂 Join The Fall Reset: A three-week reset built around whole, nourishing foods so you can feel what your body is like when it consistently gets what it needs, with less bloating, fewer cravings, better digestion, and steady energy. We start October 21. Early bird enrollment is $79 from October 5 through October 11, then $99.  Join here: melissaeichwellness.com/reset  📥 Free Guide: The One Reason Your Body Won't Let Go of Weight in Midlife at melissaeichwellness.com/guide CONNECT WITH ME: 📱 Instagram: @melissa_eich | 🌐 Website: melissaeichwellness.com | 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: The Well Nourished Podcast (formerly Body Led by Design) is for midlife women who are ready to feel good in their bodies again. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, each episode explores nourishment, hormones, digestion, muscle, and weight loss resistance so you can stop fighting your body and start working with it. LEAVE A REVIEW: If this episode resonated with you, I'd be so grateful if you'd leave a 5-star review. Your reviews help more midlife women find this podcast and learn how to truly nourish their bodies.

  6. Sep 24

    195: The Two Reasons You Can't Get the Workout Done

    You keep seeing posts telling you to lift weights in midlife, and you want to, but you're tired, run down, and your body keeps finding new ways to feel terrible. So how do you know whether your body needs support or your brain is trying to avoid something uncomfortable? In this episode, I'm breaking down the two very different reasons you might not be getting to your workouts, why they feel identical from the inside, and how to tell which one you're dealing with so you can stop guessing and start doing what actually helps. IN THIS EPISODE, YOU'LL LEARN: Why an energy problem and a resistance problem feel the same in the moment, and why they need completely different solutionsWhy workouts sit above sleep, nourishment, and safety in the hierarchy of needs, and what has to be filled in firstThe question I ask clients about how they feel two to four hours after a workout, and what it tells me about whether it's time for labsWhy an iron supplement isn't always the whole story, and what to look at when your body isn't absorbing what it needsWhat a loving push looks like, and why it's never mean girl energyWhy motivation is not a data point, and which data points you can actually trustWhy the answer is never zero workouts or six workouts a week, and why recovery is part of how progress happensTIMESTAMPS: 00:01 — The question that inspired this episode  02:17 — Two reasons you can't get yourself to work out  05:02 — Client one: when exhaustion is a real energy problem  07:16 — Why sleep and nourishment come before workouts  10:33 — The two to four hour test  12:40 — Why an iron supplement isn't the whole story  14:29 — Client two: when it's resistance and you need a loving push  18:42 — Why you can't wait for motivation to show up  19:51 — Is your body asking you to stop or is your brain avoiding discomfort?  21:57 — Why you can't build muscle without fueling and recovery  22:38 — Sitting with resistance and trusting the long game  24:38 — Well Nourished waitlist and wrap-up RESOURCES: 📥 Well Nourished is my program for women who want to feel better in their bodies and heal from weight loss resistance, hormonal imbalances, and digestive issues. Enrollment is closed right now, and the next open enrollment is in November 2026. CONNECT WITH ME: 📱 Instagram: @melissa_eich | 🌐 Website: www.melissaeichwellness.com  ABOUT THE SHOW: Body Led by Design is a podcast for women who want to feel better in their bodies and trust themselves along the way. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, each episode shares real client stories and practical education on hormones, digestion, weight loss resistance, and building a body that supports the life you want. LEAVE A REVIEW: If this episode resonated with you, I'd be so grateful if you'd leave a 5-star review. Your reviews help more women find this podcast and feel better in their bodies. Keywords: midlife strength training, tired after workouts, workout motivation midlife, low iron fatigue, weight loss resistance, functional health coach, women's health podcast, recovery and muscle building

  7. Sep 17

    194: You Don't Need More to Do, You Need Support

    How many articles have you read, supplements have you tried, and protocols have you been handed, only to still feel stuck in your body? In this episode, I'm breaking down why knowing what to do has never actually been your problem, and why the real gap is between receiving information and being held inside a process built to create your results. IN THIS EPISODE, YOU'LL LEARN:  ● Why you already know more about health than you ever have, and why that hasn't fixed anything ● The real difference between being handed a plan and being held inside a results container ● The hidden cognitive and emotional load of managing your own health on top of everything else you carry ● Why self love isn't the reward for changing your body, it's the starting position you take action from ● The one question to ask yourself before choosing your next action ● What it actually means to be held in a container built for results instead of thrown back into your life with a list TIMESTAMPS:  00:01 — Welcome Back and Well Nourished Enrollment Update 02:20 — Why Doing It All Alone Isn't Working 04:43 — Information vs Support: The Real Difference 05:26 — The Hidden Load of Managing Your Own Health 07:44 — Self Love as Your Starting Position, Not Your Reward 10:05 — What It Means to Be Held in a Results Container RESOURCES:  🎯 Enroll in Well Nourished Open now through September 18th. Save $600 and get a complimentary onboarding call when you enroll before midnight. Head to melissaeichwellness.com/coaching or click here to enroll: https://melissaeichwellness.com/coaching CONNECT WITH ME:  📱 Instagram: @melissa_eich | DM me "NOURISHED" for enrollment details 🌐 Website: melissaeichwellness.com 💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW: Body-Led by Design is a podcast for midlife women navigating weight loss resistance, hormones, digestion, and building muscle. Hosted by Melissa Eich, RN, functional health coach, and nervous system and somatic practitioner, we explore how to work with your body instead of against it, because your body holds onto weight when it doesn't feel safe. LEAVE A REVIEW: If this episode resonated with you, I'd be so grateful if you'd leave a 5-star review. Your reviews help more midlife women find this podcast and finally understand what their body has been trying to tell them. Keywords: results container vs plan, health coaching support, midlife weight loss support, self love and health, Well Nourished program, accountability coaching for women

  8. Sep 10

    Replay: The Midlife Weight Loss Masterclass

    You're eating healthy. You're getting in your protein. You're exercising. You might even be on a GLP-1. And your body still isn't responding the way you think it should. In this episode, I'm sharing the full replay of my Midlife Weight Loss Masterclass, where I walk you through exactly why "eating less and trying harder" stops working in midlife, what your body actually needs instead, and how to finally get a body that responds again, with or without a GLP-1. IN THIS EPISODE, YOU'LL LEARN:  ● Why eating healthy and eating less don't automatically mean your body is nourished  ● The real reason your 3pm cravings and nighttime snacking show up, and why it's not a discipline problem  ● How your midlife hormonal environment changes what your body needs from you  ● The three things an under-resourced body does: conserves, seeks, and protects  ● Why "eating more" backfires when it isn't purposeful, and what predictable nourishment actually looks like  ● Where a GLP-1 fits into this picture, using my gas stove analogy  ● The order your body actually heals in, and why the scale is never the first thing to move  ● What it means to stop performing wellness and start being well TIMESTAMPS:  00:00 Welcome and why this class matters  03:15 Doing everything right and still not seeing results  06:40 Eating less vs. being nourished  09:20 A day in the life: your body from 8am to 8pm  15:10 Why your midlife hormones change the equation  20:05 Conserve, seek, protect: what an under-resourced body does  25:30 Erika's story: same body, different environment  29:45 Purposeful nourishment vs. eating more for the sake of it  34:00 Why the scale is never the first thing that moves  38:15 Jennifer's story: consistency as a skill, not a trait  42:50 Where GLP-1s fit in: the gas stove analogy  48:10 Introducing Well Nourished  55:00 Investment, guarantee, and how to book a consultation RESOURCES:  🎯 Join Well Nourished My six month coaching program for midlife women who want to lose body fat, build muscle, and finally get a body that responds. Enrollment is open now through September 18 with $600 off. Sign up at melissaeichwellness.com CONNECT WITH ME:  📱 Instagram: @melissa_eich | Website: melissaeichwellness.com  💌 Email: melissa@melissaeichwellness.com ABOUT THE SHOW:  Body-Led by Design is a podcast for midlife women who are done dieting and ready to work with their bodies instead of against them. Hosted by Melissa Eich, a registered nurse, functional health coach, and somatic practitioner, we dig into hormones, nourishment, and nervous system regulation so you can finally get a body that responds, not just a smaller version of the same tired one. LEAVE A REVIEW:  If this episode resonated with you, I'd be so grateful if you'd leave a 5 star review. Your reviews help more midlife women find this podcast and start trusting their bodies again. Keywords: midlife weight loss, perimenopause weight gain, GLP-1 and muscle, hormone balance midlife, nervous system and weight loss, Well Nourished coaching program

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5
out of 5
63 Ratings

About

A podcast for women who want to feel strong, energized, confident and at home in their bodies through midlife and beyond.

Information

  • Creator
    Melissa Eich
  • Years Active
    2022 - 2026
  • Episodes
    214
  • Rating
    Explicit
  • Copyright
    © 2026 The Well Nourished Podcast
  • Show Website
    The Well Nourished Podcast

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