Backyard Health

Erin Jowett
  • 5.0 (2)
  • ALTERNATIVE HEALTH

A show about integrative and functional nutrition topics for regular people to achieve optimal health.

  1. DEC 7

    The “Lost Weeks” Strategy Every Tired Mom Needs This December | Healthy Holiday Series, Week 5 | Ep. 48

    The four weeks between Thanksgiving and Christmas can feel like one long, blurry Tuesday—and this is exactly why I call them “The Lost Weeks.”  Work feels impossible to focus on. Your brain is juggling 47 holiday to-dos. You’re running between grocery stores, school events, gift shopping, and last-minute deadlines… and the next thing you know, you’re telling yourself, “Whatever. I’ll just get back on track in January.” But here’s the truth:  These four weeks hold 90 meals, dozens of decision points, and a huge opportunity to maintain your confidence, energy, and fat loss momentum—without feeling deprived or overwhelmed. In this week’s episode of the Healthy Holiday Series, I teach you how to shift from holiday haze into Holiday Flow—a mindset and strategy that helps you stay grounded, aligned, and consistent even when life feels chaotic. You’ll learn: ✨ Why the “Lost Weeks” trigger overwhelm and emotional tension  ✨ The two common reactions that sabotage fat loss during December  ✨ How to use my Stick to the Schedule, Reduce the Scope framework ✨ Simple, doable strategies to stay connected to your goals ✨ How to enjoy the season without abandoning yourself This episode is your December reset button—a grounding reminder that you don’t need perfection, you just need flow.  Come learn how to navigate the busiest, most tempting month of the year while still honoring your health, your energy, and your long-term goals. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This holiday season, don’t wait for January to get back on track. 🎄 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    24 min

  2. NOV 26

    Your 10-Minute Thanksgiving Reset Pep Talk | Healthy Holiday Series, Week 4 | Ep. 47

    If you’re listening to this on the way to Thanksgiving, take a deep breath — this episode is your pre-holiday reset. In today’s short, calming Thanksgiving pep talk, Erin walks you through how to de-escalate panic and overwhelm so you can walk into the holiday feeling grounded, confident, and in control of your food decisions. You’ll learn: ✨ How to set realistic boundaries you can actually follow (instead of the all-or-nothing rules that always backfire)  ✨ The simple mindset shift that keeps you from falling into other people’s expectations around food  ✨ Erin’s signature 5-minute bathroom break trick for lowering stress, stopping craving surges, and regaining emotional clarity  ✨ Science-backed power stances and breathing techniques to steady your nervous system  ✨ A short grounding visualization to help you enter Thanksgiving calm, centered, and aligned with your goals This is the episode to play right before walking into the chaos — the noise, the food, the opinions, the pressure — and remember:  You’re not going into battle.  You’re going into a moment.  And you get to choose how you show up. Press play, breathe, and let’s walk into the holiday with intention. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This holiday season, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    16 min

  3. NOV 20

    Food Pushers, Judgey Comments & Cocktail Pressure | Healthy Holiday Series, Week 3 | Ep. 46

    Holiday eating comes with more than just the food — it comes with comments, pressure, expectations, and a lot of emotional energy. In this episode of the Healthy Holiday Series, we’re talking about one of the toughest parts of navigating the season: food pushers, judgey comments, and how to enjoy a holiday cocktail without derailing your progress or your peace. We’ll get into:  ✨ Why people push food (hint: it’s about their comfort, not your choices) ✨ What to say when someone comments on your plate, your body, or your goals ✨ How to set boundaries without feeling rude or defensive ✨ How to handle lingering leftovers so they don’t become an accidental weekend binge ✨ The functional nutrition approach to holiday cocktails This is your roadmap to staying grounded, confident, and aligned with your goals — while still being present, social, and festive. Whether it’s Aunt Lucy pushing another slice of pie, coworkers insisting you take a shot, or navigating that internal voice that says “it’s the holidays, who cares,” this episode gives you the tools, language, and mindset shifts to handle it all with ease. Press play and let’s make this holiday season the one where you feel proud, supported, and fully in control — without missing out on any of the joy. 🍸💛🎄 And if you want extra support this season, make sure you download my Functional Holiday Cocktail Survival Guide — your step-by-step plan for supporting your liver, blood sugar, and metabolism before, during, and after drinking. It includes holiday cocktail recipes, recovery strategies, and the exact protocol I give my clients so they can enjoy the holidays without feeling derailed. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This holiday season, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    30 min

  4. NOV 13

    The Art of Having Seconds: How to Enjoy Holiday Food Without Guilt or Bloating | Healthy Holiday Series, Week 2 | Ep. 45

    You finished your plate... but you’re still hungry.  Now what? In this week’s Healthy Holiday Series episode of Backyard Health, Erin breaks down exactly how to navigate seconds, manage fullness cues, and enjoy your favorite Thanksgiving foods — without guilt, restriction, or the “I blew it” mindset. You’ll learn:  ✨ The More? Sure! model — your go-to framework for mindful second helpings ✨ How to tell the difference between hunger and cravings ✨ Advanced holiday eating tools to help you slow down, savor, and stop when satisfied ✨ The “peace sign” and “3-bite” rules for easy, natural portion control ✨ Simple rituals that help your brain know the meal is done Because real health isn’t about saying no to your favorite foods — it’s about staying connected, calm, and confident around them. 🎧 Listen now and learn how to make this Thanksgiving your most enjoyable and guilt-free one yet. 📌 Book your 1:1 package here: Click to apply for our fall openings 📌 Or DM me the word LEARN MORE on Instagram and we’ll chat about your next step. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This holiday season, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    33 min

  5. NOV 6

    Welcome to the Healthy Holiday Series 2025, Week 1 | Ep. 44

    Welcome to the Healthy Holidays Series on the Backyard Health Podcast! 🎄 If you’ve ever told yourself “I can’t lose weight during the holidays,” this episode will challenge that belief — and help you rewrite the story. We’ll talk about why so many of us associate the holidays with chaos, guilt, and “starting over in January,” and how those thought patterns actually wire your brain and body to repeat the same cycles year after year. You’ll learn how to shift from survival mode to strategy mode, using practical mindset and metabolic tools to: Ditch the “all or nothing” thinking that fuels guiltUnderstand the physiology behind holiday cravings and stressSeparate one dinner from an entire seasonReframe your choices from panic → presence Your challenge this week:  Pick one upcoming event and decide how you want to feel afterward. Then make your choices from that place — not from guilt or pressure. Because the truth is, food doesn’t derail your progress — your mindset does. And when you change your approach, you’ll realize: it’s absolutely possible to enjoy the holidays and feel great in your body. 🎧 Tune in now to kick off the Healthy Holidays Series — and don’t forget to grab your free Fat Loss Through the Holidays Guide when you join Fat Loss Flow this month. Because this year, peace — not panic — is your metabolism’s best friend. ✨ 📌 Book your 1:1 package here: Click to apply for our fall openings 📌 Or DM me the word LEARN MORE on Instagram and we’ll chat about your next step. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This holiday season, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    46 min

  6. OCT 24

    Halloween Candy & Kids: Real Life Strategies to Handle Sugar Season Like a Pro | Ep. 43

    Halloween is here—and with it comes the candy, the chaos, and the “sugar season” that rolls right into Thanksgiving, Christmas, and New Year’s. In this week’s episode, Erin breaks down what sugar actually does to your body and your kids’ developing brains—without the scare tactics or the guilt. You’ll learn the difference between natural vs. added sugars (and whether that even matters for your kids), what happens to dopamine and blood sugar when we overload on sweets, and why sugar cravings often have more to do with stress than willpower. She’ll also walk you through how to talk to your kids about candy in a healthy way—so you can set boundaries without creating food shame—and how to navigate your own sugar habits with mindfulness, not restriction. Because here’s the truth: sugar isn’t the enemy, but it also doesn’t get to run the show. If you’re ready to head into the holidays with less chaos, more confidence, and real-life strategies for navigating every party, event, and dessert table—grab Erin’s Fat Loss Through the Holidays Guide, linked in the show notes. It’s your 40-page roadmap to staying intentional (and actually enjoying yourself) all season long. 🎧 Listen now to learn: The science behind sugar and kids’ brainsHow dopamine + sugar affect cravings and moodWhy sugar boundaries build trust—not restrictionWhat to do when you find yourself knee-deep in your kid’s candy stashHow to stay grounded through the “Sugar Season”📌 Book your 1:1 package here: Click to apply for our fall openings 📌 Or DM me the word LEARN MORE on Instagram and we’ll chat about your next step. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This October, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    43 min

  7. OCT 16

    How to Stop Eating to Fill — and Start Eating to Fulfill (Especially During the Holidays) | Ep. 42

    The holidays are supposed to be joyful — but let’s be honest, they can also be a minefield for mindless eating. Between travel, stress, social events, and the constant swirl of “treat yourself” messages, it’s easy to slip into habits that leave you feeling overfull, disconnected, and frustrated with your body. In this episode of Backyard Health, Erin brings you back to center with a grounding conversation on mindful eating — not as a set of food rules, but as a skill for staying connected to yourself when life (and the dessert table) get chaotic. You’ll learn how to spot the difference between eating to fill and eating to fulfill, and how to use simple, science-backed mindfulness tools to enjoy food, manage stress, and actually feel satisfied this holiday season — without guilt, control, or all-or-nothing thinking. Inside the episode, Erin covers:  ✨ The real meaning of mindful eating (beyond “slow down and chew”) ✨ How tracking can become a self-trust practice instead of a punishment ✨ Guided reflection questions to understand your hunger stories ✨ Six powerful mindful eating techniques to help you feel calm and in control — no matter what’s on your plate And if you’re tired of the “I was good all week, then blew it on the weekend” cycle — or you feel that pattern already creeping in before the holidays — Erin invites you into her Break Up with Overeating program. It’s where awareness turns into real transformation, helping you regulate hunger, satisfaction, and emotional eating once and for all. 🎧 Tune in now to learn how to eat with presence, intention, and peace — even when the world around you feels like a buffet of chaos. 📌 Book your 1:1 package here: Click to apply for our fall openings 📌 Or DM me the word LEARN MORE on Instagram and we’ll chat about your next step. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This October, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    36 min

  8. OCT 11

    Immune Health, Amino Acids & Surviving Cold Season Without Falling Apart | Ep. 41

    The cold season is here — school germs are flying, holiday parties are stacking up, and your immune system is working overtime. In this episode, we’re diving into how to actually support your immunity (and energy) in real life — not just with vitamin C packets and wishful thinking. We’ll break down the functional nutrition side of immune resilience — what happens to your metabolism, gut lining, and recovery when stress, sugar, and sleep deprivation collide — and how key nutrients like amino acids, creatine, collagen, and colostrum each play a role in protecting your system from the inside out. You’ll learn:  💪 Why amino acids are the foundation for immune cell and muscle repair  🍼 How colostrum helps defend against your kids’ classroom germs  ⚡ The connection between creatine, brain fog, and immune resilience  🧬 When to use collagen for gut + mucosal protection during high stress  🌿 And how to combine them smartly depending on your season of life (busy mom, brain fatigue, fat loss, or recovery mode) If you’re ready to stay healthy through the chaos — from field trips to holiday dinners — this one’s your immune season survival guide, Backyard Health style. 📌 Book your 1:1 package here: Click to apply for our fall openings 📌 Or DM me the word LEARN MORE on Instagram and we’ll chat about your next step. 🔔 Don’t forget to: 📩 Subscribe for more episodes! ⭐ Leave a review if you love what you hear! 📱 Tag me on Instagram with your biggest takeaway! Links & Resources For This Episode: episode’s Erin referenced: Episode 36: Beyond the Hype: The Truth About Protein and Your Appetite 🔗 Want personalized support? Explore my 1:1 integrative nutrition coaching at www.integrativeweightandwellness.com This October, don’t wait for January to get back on track. 🍂 Join Fat Loss Flow — my 21-day self-paced program that teaches you how to actually lose weight and keep it off. Join Fat Loss Flow Today! And for a limited time, you’ll get my Fat Loss Through the Holidays Guide free — 40 pages of real-life strategies + cozy recipes to help you enjoy the season without losing progress. 🎁 I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

    59 min
See All (48)

Ratings & Reviews

5
out of 5
2 Ratings

About

A show about integrative and functional nutrition topics for regular people to achieve optimal health.

Information

  • Creator
    Erin Jowett
  • Years Active
    2024 - 2025
  • Episodes
    48
  • Rating
    Explicit
  • Copyright
    © 2025 Backyard Health
  • Show Website
    Backyard Health