Nourished Living

Courtney Podany
  • 5.0 (2)
  • NUTRITION

Nourished Living is a holistic wellness podcast for women who want to nourish their bodies beyond food, through grounded nutrition, nervous system regulation, energetics, and a deeper connection to nature and self. Hosted by Courtney Podany, Nutritional Therapist and Certified Personal Trainer with over 15 years of experience, this podcast bridges science and intuition to help you feel more regulated, resilient, and at home in your body. Each episode offers realistic, sustainable shifts, from blood sugar balance and digestion to mindset, movement, and daily rituals, that fit into real life. No diets ever. No deprivation. Just supportive practices that help your body feel safe, nourished, and energized. If you’re ready to move out of survival mode and into a more vibrant, connected way of living, hit subscribe and begin your journey to truly nourished living. Follow Courtney on Instagram:  @healthywithcourtneyy https://www.instagram.com/healthywithcourtneyy/ Work with Courtney:  https://stan.store/nourished_living_

  1. 5D AGO

    40 - Sugar Is Making Your Symptoms Worse... Especially Anxiety!

    Sugar is everywhere in our modern diet, and while it may taste good in the moment, it can have a major impact on how we feel physically and mentally. In this episode of the Nourished Living Podcast, Courtney breaks down how refined sugar affects your body, why it can worsen symptoms like anxiety, fatigue, and irritability, and how blood sugar spikes and crashes can leave you feeling shaky, overwhelmed, and craving more sweets. You’ll learn how to identify hidden sugars in packaged foods, what to look for on nutrition labels, and simple ways to enjoy sweetness without throwing your body into a blood sugar roller coaster. If you struggle with anxiety, energy crashes, or intense sugar cravings, this episode will help you understand what’s happening in your body and how to make simple swaps that support more stable energy and a calmer nervous system. What You'll Learn in This Episode How refined sugar impacts blood sugar and insulin levelsWhy blood sugar spikes and crashes can trigger anxiety symptomsHidden sources of sugar on nutrition labelsThe many names sugar can appear as in packaged foodsHealthier alternatives to refined sugarSimple sweet snack ideas that support stable blood sugarHealthier Sweet Options Mentioned: Local honey100% pure maple syrupApplesauceRipe bananasAgave syrupCoconut sugarDatesBetter Sweet Treat Ideas: 70% or higher dark chocolateApples with peanut butter (a balance of carbs, fat, and protein)Trail mix with dark chocolate chips, nuts, seeds, and dried fruitHomemade baked goods using natural sweetenersHidden Names for Sugar to Watch For (Screenshot!): Ingredients ending in “syrup” (corn syrup, brown rice syrup, caramel syrup)Ingredients ending in “ose” (glucose, fructose, dextrose)Malt ingredients (barley malt, maltodextrin, maltose)Cane and crystal ingredients (cane juice, cane crystals)Any ingredient containing “sugar” (beet sugar, confectioner's sugar) Anything that begins with "iso-" (isoglucose)Always check both the nutrition label and the ingredient list to get the full picture of what’s in your food. Free Webinar If anxiety is something you struggle with, join me for a FREE LIVE training to help you begin regulating your nervous system and creating more calm in your daily life. How to Stop Living in Survival Mode: Create Calm as Your Baseline In this training you’ll learn: How to reduce anxiety naturallyHow to move your body out of fight-or-flight modeHow to begin using food as medicine for your nervous systemSimple in-the-moment tools to calm anxiety when it hitsSave your spot here! Connect with Courtney:  If you enjoyed this episode, make sure to subscribe, rate, and leave a review. Your support helps more people discover the podcast and learn how to nourish their bodies naturally. Instagram: @healthywithcourtneyy

    16 min

  2. MAR 2

    39 - Boost Your Energy Quick!

    We all know that feeling: it’s 2:00 PM, you ate lunch a few hours ago, and suddenly you’re dragging. Brain fog. Zero motivation. Reaching for another coffee feels inevitable. In today’s episode, Courtney shares simple, practical ways to boost your energy quickly without relying on stimulants, sugar, or riding the crash cycle all day long. You’ll learn how to work with your body instead of against it so you can feel steady, clear, and energized. In This Episode, We Cover: Why more coffee and sugar only make energy crashes worseHow movement instantly increases circulation, oxygen, and endorphinsThe surprising way to eat carbs for quick energy (without the crash)Simple carb + protein/fat pairings you can grab on the goHow dehydration mimics fatigueWhy you should always eat breakfast before coffeeKey Takeaway Food should energize you not exhaust you. Start noticing: Which meals leave you tired?Which meals make you feel energized?Small tweaks can completely shift how you feel throughout the day! If you’re enjoying the Nourished Living Podcast, please subscribe, rate, and leave a review.. it helps the show reach more women who are ready to feel energized, balanced, and truly nourished in their bodies. Connect with Courtney:  - Instagram: @healthywithcourtneyy - Nervous System Regulation Free Guide

    11 min

  3. FEB 16

    38 - Anxiety Q&A: Meditation Myths, Calming Anxiety At Night, & Why You're Anxious When "Nothing's Wrong"

    In Part 3 of the anxiety series, Courtney answers your most submitted questions about anxiety... from physical symptoms and sleep struggles to meditation frustration and why anxiety can show up even when life seems “fine.” If you’ve ever thought… “Why do I feel anxious for no reason?”“Why doesn’t meditation work for me?”“Why does my anxiety get worse at night?”This episode is for you. What We Cover: 1️⃣ Simple Anxiety Tips That Work for All Ages 2️⃣ Physical Symptoms of Anxiety 3️⃣ Why Meditation Might Feel Like It Doesn’t Work 4️⃣ Calming Anxiety at Night 5️⃣ Does Anxiety Get Worse with Age? 6️⃣ Why You Feel Anxious Even When Nothing Is Wrong Resources mentioned: The Body Keeps the Score by Bessel van der KolkThe Headspace appFree Guide For You! If you wake up anxious, even when there’s no clear reason, Courtney created something specifically for you: The 10-Minute Calm Morning Reset Inside you’ll find: A 3-minute guided meditationA 6-minute guided meditationA simple structure to start your day grounded and regulatedDesigned to help you begin your day in the parasympathetic “rest and digest” state so anxiety isn’t running the show before your feet hit the floor. Download it HERE!! Connect with Courtney:  - Instagram: @healthywithcourtneyy

    24 min

  4. FEB 2

    37 - How I Manage My Anxiety

    In Part 2 of this anxiety series, Courtney shares exactly how she manages and reduces her anxiety using food, nutrition, and nervous system regulation. Building off Part 1, where she shared her personal experience with anxiety, this episode is packed with practical, doable tools you can start using today to calm your body, regulate your blood sugar, and step out of fight-or-flight. This episode is especially for you if you feel anxious, irritable, overwhelmed, or stuck in your head and want natural, supportive ways to feel calmer and more grounded. In This Episode, We Cover: Nutrition Tools to Reduce Anxiety Why blood sugar regulation is foundational for anxietyWhy skipping meals or eating carbs alone can increase anxietyCourtney’s experience with refined sugar and anxietyWhy eating before coffee matters for nervous system healthHow to start noticing which foods personally trigger anxiety for youNervous System Regulation Practices Vagus nerve massage (and how to do it)Grounding barefoot in natureJournaling to release anxious thoughts and identify triggersBreathworkImportant Reminders You don’t need to do all of these tools at onceDifferent tools will work at different timesAnxiety management is about practice and repetition, not perfectionRegulating your nervous system is not about fixing yourself, but supporting your bodyFree Resource Everything shared in this episode starts with nervous system regulation, which is why Courtney created her free 10-Minute Calm Morning Routine. This simple, doable routine helps teach your body that it’s safe—before the day starts asking too much of you. 👉 Grab the free Calm Morning Routine here Work with Courtney

    23 min

  5. JAN 19

    36 - My Journey with Anxiety

    In this deeply personal episode, Courtney shares her lived experience with anxiety for the very first time—without an outline, without teaching, and straight from the heart. From realizing that not everyone feels constant internal tension, to navigating postpartum anxiety, people-pleasing, boundary-setting, and the pressure of a fast-paced world, this episode offers an honest look at what anxiety has felt like throughout her life. If you’ve ever felt stuck in your head, overwhelmed by the future, or disconnected from your body, this episode will help you feel less alone and remind you that healing doesn’t have to be all or nothing. In This Episode, We Discuss: What anxiety has felt like throughout Courtney’s lifeRealizing that constant anxiety isn’t “normal” for everyoneHow anxiety shows up physically (tightness, heaviness, racing thoughts)The role of people-pleasing, boundaries, and fear of others’ opinionsPostpartum anxiety after both pregnanciesThe power of getting out of your head and back into your bodyWhy anxiety often means we’re living in the future instead of the presentPart 2 of this series will focus on how Courtney manages anxiety through food, nervous system regulation, and simple daily practices you can realistically incorporate into your life. Free Resource Mentioned: Get your 10-Minute Calm Morning Reset HERE! A free guide designed to help you start your day feeling calm, grounded, and regulated without adding more to your plate. Includes: A quick version for busy morningsA slower, expanded option when you have more timeConnect with Courtney: Instagram: @healthywithcourtneyy Work with Courtney

    19 min

  6. 12/31/2025

    35 - Winter Nourishment + New Year's Resolutions!

    Winter is not a season for pushing harder, it’s a season for support. In this episode of the Nourished Living Podcast, Courtney shares how to nourish your body during winter with warming foods, nervous system regulation, blood sugar balance, hydration, rest, and sunlight. She also reframes New Year’s resolutions, explaining why most fail and how to set realistic, sustainable health goals that don’t revolve around weight loss or dieting. This episode is a gentle reminder that slowing down is not falling behind, it’s how you build energy for the year ahead. In This Episode, You’ll Learn: Best winter foods to support digestion and energyHow to calm your nervous system during winterSimple blood sugar balancing habitsWhy rest is productive in this seasonHow to set realistic New Year’s goals that actually stick Why it's ok to not set a New Year's goalGet My Ebook!  Glow From Within  A 55+ page holistic wellness guide to help you feel grounded, energized, and supported without dieting or overhauling your life. Follow Courtney on Instagram:  @healthywithcourtneyy

    20 min

  7. 12/08/2025

    34 - Reclaiming Sovereignty Through Nature, Intuition & Herbal Medicine with Courtney Tarbat of Feraly Rooted Essence

    In this deeply grounding conversation, I’m joined by Courtney Tarbat of Feraly Rooted Essence, a wild, earth-based herbalist living in the Sierra Nevada foothills. Together, we explore what it means to reconnect with nature, live cyclically with the seasons, and return to ancestral ways of wellness that honor both the land and the body. Courtney shares her journey from growing up outdoors, to competing as a Division II athlete, to studying kinesiology, to eventually shifting away from government-funded nutrition messaging and toward a more intuitive, land-based understanding of true vitality. Her passion for herbal medicine, wild foraging, and sovereignty over personal health led to the creation of her apothecary, Feraly Rooted Essence. What We Discuss Growing up rurally and how nature shaped her wellness journeyHow athleticism and kinesiology gave her an understanding of the human bodyWhat rewilding means and how ancestral wisdom guides her lifestyle The philosophy behind bioregional herbalism and working with the plants growing around you How her apothecary began organically through sharing products with friends Why her products are 100% essential-oil–free and the sustainability behind that choice Simple ways to reconnect with the land even if you live in a modern, indoor environmentConnect With Courtney Tarbat Instagram: @feraly.rooted.essence Website: feralyrootedessence.com Find her workshops, apothecary offerings, and nature-based wellness resources. Connect with Courtney Podany Instagram: @healthywithcourtneyy Free Affirmation Audio: Your Glow-Up

    34 min

  8. 11/24/2025

    33 - Is Your Comfort Zone Actually Comfortable?

    In today’s episode, Courtney builds on last week’s tough-love message (“Enough is Enough”) and dives into a powerful mindset shift: most of us aren’t actually comfortable in our comfort zone, we’re just familiar with it. She explores why we stay stuck in places that don’t feel good, how “fine” becomes the new normal, and why one small act of courage can lead to a life that feels far more spacious, supported, and genuinely comfortable. This short, impactful episode will leave you rethinking the way you define comfort and motivate you to take the small steps that build resilience, confidence, and a life you actually feel good in. In This Episode, You’ll Learn: Why the “comfort zone” often isn’t comfortable at all — it’s just predictableHow staying where you are tricks you into believing you’re “fine”How building resilience works the same way as training a muscleWhy doing hard things (even tiny ones) expands your capacity in every area of lifeLinks: Intuitive Eating Masterclass — December 2nd A live 90-minute class to help you trust your body, ditch food rules, and reconnect with your intuition. Connect with Courtney on Instagram: @healthywithcourtneyyIf You Enjoyed This Episode… Please subscribe, leave a rating or review, and share with a friend who might need a little encouragement to break out of their “comfortable” but not-so-comfortable patterns. It helps this podcast reach the women who need these messages most.

    10 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

Nourished Living is a holistic wellness podcast for women who want to nourish their bodies beyond food, through grounded nutrition, nervous system regulation, energetics, and a deeper connection to nature and self. Hosted by Courtney Podany, Nutritional Therapist and Certified Personal Trainer with over 15 years of experience, this podcast bridges science and intuition to help you feel more regulated, resilient, and at home in your body. Each episode offers realistic, sustainable shifts, from blood sugar balance and digestion to mindset, movement, and daily rituals, that fit into real life. No diets ever. No deprivation. Just supportive practices that help your body feel safe, nourished, and energized. If you’re ready to move out of survival mode and into a more vibrant, connected way of living, hit subscribe and begin your journey to truly nourished living. Follow Courtney on Instagram:  @healthywithcourtneyy https://www.instagram.com/healthywithcourtneyy/ Work with Courtney:  https://stan.store/nourished_living_

Information

  • Creator
    Courtney Podany
  • Years Active
    2025 - 2026
  • Episodes
    40
  • Rating
    Clean
  • Copyright
    © 2026 Nourished Living
  • Show Website
    Nourished Living