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. APR 27

    42 - How to Signal Safety to Your Body When You're Stressed, Overwhelmed, or Anxious

    Feeling anxious, overwhelmed, or like you’re constantly in survival mode? This episode is your go-to reset. Today, I’m walking you through 7 powerful pathways to signal safety to your body so you can shift out of stress, regulate your nervous system, and feel calm, grounded, and in control again. These are simple, practical tools you can use anytime, anywhere, whether you're in the middle of a stressful moment or building a more regulated, resilient life. Think of this episode as your toolkit for calm: one you can come back to whenever you need support. What You’ll Learn  Why your body needs safety signals to come out of stress  How to quickly activate your parasympathetic (rest + digest) state  The connection between your body, breath, and nervous system  Simple, effective ways to regulate in real time  How to build a lifestyle that supports long-term calm and resilience🧘‍♀️ Try This: 1-Minute Reset In this episode, I guide you through a quick practice combining:  ✔ Posture  ✔ Breathwork  ✔ Vagus nerve activation This is a simple, powerful way to shift your state in under a minute. Key Reminder This is not a checklist, it’s a menu. You don’t need to do everything. Choose what resonates, use what works, and come back to these tools when you need support. Start Your Day Regulated If you’re ready to feel calm, grounded, and steady from the moment you wake up: 👉 Press play on my Calm Morning Routine Give your body the safety signals it’s been craving before your day even begins. Want to Go Deeper? If you’re ready to stop just coping with stress and actually train your body to feel safe: 👉 Join the Wildly Regulated Priority Waitlist (doors open in June) This is where we turn these tools into a way of living so you can feel calm, steady, and in control every single day. Loved This Episode? Make sure to:  Subscribe to the podcast  Leave a review  Share with someone who needs this And come connect with me on Instagram: @healthywithcourtneyy for more support and resources 💛

    23 min

  2. APR 6

    41 - Spring Nourishment

    Spring is a season of renewal, growth, and gentle reawakening and your body feels it too. In this episode, we’re diving into how to support your body, mind, and nervous system as you transition out of winter’s slower, inward energy and into the lighter, more expansive energy of spring.  From seasonal foods to movement, lifestyle shifts, and nervous system support, this episode will help you feel aligned, energized, and grounded. In This Episode, We Cover:  How spring energy impacts your body and mood  Spring produce to add into your routine (fruits, veggies, and herbs)  Simple ways to support natural detox pathways (without extreme cleanses)  Movement tips to reawaken your body without burnout  The heart chakra connection to spring (love, openness, expansion) Spring doesn’t have to be an all-or-nothing reset. You don’t need to go from zero to 100 overnight. This is a gradual transition one where you can honor both your desire for growth and your need for grounding. Let it be slow. Let it be supportive. Let it work for you. Connect with Courtney:  - Instagram: @healthywithcourtneyy - Freebies & Resources  Loved This Episode? If this episode resonated with you, be sure to:  Share it with a friend  Leave a review  Tag me on Instagram with your biggest takeaway

    14 min

  3. APR 2

    EWG's 2026 Dirty Dozen List! Buy These Foods Organic

    Here's a short & sweet one for ya! EWG's 2026 Dirty Dozen List:  - spinach - kale, collard, & mustard greens - strawberries - grapes - nectarines - peaches - cherries - apples  - blackberries - pears - potatoes - blueberries Screenshot this list to buy these foods Organically to reduce pesticide exposure. Other produce can be purchased non-organically.  Resources: https://www.ewg.org/foodnews/dirty-dozen.php Connect with Courtney:  - Instagram: @healthywithcourtneyy - Work with Courtney

    5 min

  4. MAR 27

    BONUS! Guided Exercise To Identify Hidden Stressors - A Sneak Peek Inside Wildly Regulated

    This is a special bonus episode pulled directly from a recent live training I hosted, How to Stop Living in Survival Mode, and it’s one I knew I needed to share with you. If you’ve been feeling overwhelmed, anxious, or stuck in your head… there’s a good chance it’s not just what’s happening around you, it’s the hidden stressors running in the background that haven’t been fully processed. In this episode, I guide you through a simple but powerful exercise using Kidlin’s Law to help you:  Identify the stressors you may not even realize are affecting you  Turn those stressors into clear, actionable awareness  Shift your brain out of overthinking and into solution mode This is the kind of work that actually helps you move out of survival mode, not just temporarily feel better. And if this resonates with you, this is just a small glimpse into the deeper work we do inside Wildly Regulated: my program designed to help you feel calm, grounded, and in control of your body again. Mentioned in This Episode  Kidlin’s Law: “If you write the problem down clearly, you’ve solved half of it” 🔥 Want to Go Deeper? If you found this exercise helpful, you’ll love what we do inside Wildly Regulated. This program was born out of my own journey of trying to heal my anxiety while living for years with an undiagnosed chronic illness. Everything I teach inside isn’t theory, it’s the exact practices I’ve used to regulate my nervous system, support my body, and finally feel like myself again. Inside Wildly Regulated, you’ll learn how to:  Regulate your nervous system in real time  Support your body with balanced, blood sugar–friendly nutrition  Identify and work through your personal stressors and triggers  Create simple daily rhythms that bring calm and stability  Build a sustainable, realistic approach to your health Stop Living in Survival Mode ✨ Learn more + join here: https://stan.store/nourished_living_/p/wildly-regulated  🎧 Loved This Episode? If this resonated with you, take a screenshot, share it on Instagram, and tag me @healthywithcourtneyy I love seeing what’s landing for you. And don’t forget to subscribe so you never miss an episode of the Nourished Living Podcast 🤍

    10 min

  5. MAR 16

    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

  6. 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

  7. 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

  8. 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
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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
    44
  • Rating
    Clean
  • Copyright
    © 2026 Nourished Living
  • Show Website
    Nourished Living