NOURISHED ALIVE I Intuitive Nourishment - Movement - Flow

Vesna Rysdale
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Welcome to “Nourished Alive”, where we dive into the world of YOUR Intuitive Wisdom through nourishment, movement, and flow. Explore your body, mind, and soul through intuition, your superpower. I’m your host, Vesna Rysdale, and in each episode, we’ll unravel the secrets of intuitive nourishment, intuitive movement, and intuitive flow to make you come alive. Join me as I chat with experts, share expert health and nutrition tips, and highlight real-life stories to help you navigate your wellness journey intuitively.

  1. 1D AGO

    #51. The Moment My Client Fit Into Her 20-Year-Old Ski Pants — And What It Revealed About Intuitive Nourishment

    In this episode of the Nourish Alive Podcast, I’m sharing a real coaching moment that perfectly illustrates what transformation truly looks like on a health journey. After a session with one of my clients today, I felt inspired to record this episode in real time because the conversation highlighted something so many women experience — even when they’re making incredible progress with their health. This client recently celebrated a powerful milestone: she tried on a pair of ski pants she had owned for 20 years… and they fit comfortably again. After losing 38 pounds and improving her health markers, she’s created incredible momentum through small, consistent choices like balanced meals, reducing sugar, and learning how to nourish her body intuitively. But during our session, she said something that many women feel: "I hope someday I won’t have to bring food with me when I travel." And that moment opened the door to a deeper conversation about what true food freedom actually looks like. Because the real goal isn’t following rigid nutrition rules forever. The goal is developing what I call your intuitive nourishment compass — the ability to walk into any restaurant, airport, or travel destination and confidently ask: "What would nourish my body right now?" In this episode, we talk about: • Why travel often feels like the “test” of your health habits• How to trust yourself around food outside of your routine• Moving beyond rigid diet rules• Building confidence navigating restaurants and menus• Learning to advocate for your body when dining out• Why intuitive nourishment creates sustainable results True health isn’t about perfection. It’s about learning to trust your body again, nourishing yourself consistently, and creating habits that support your life — whether you’re at home, at a restaurant, or traveling the world. Want more? Be sure to check out my full episode (EPISODE #9: Healthy Eating on the Go ). ✨Let's connect! Follow me on Instagram @vesnarysdale ✨ Get more recipes and nutrition tips on my website: https://nourished-alive.com

    16 min

  2. JAN 26

    #50. Healing from the inside out with Dr. Lara Johnson | 5-Day Cleanse Testimonial

    What happens when a Doctor of Physical Therapy who specializes in pain-free movement experiences a gut-focused nourishment cleanse for herself? In this episode, I sit down with Dr. Lara Johnson, Doctor of Physical Therapy, to talk about her personal experience with my 5-Day Nourishment Cleanse — and how profoundly it impacted her body, energy, digestion, food cravings, and overall sense of well-being. As someone who works daily with the nervous system, movement patterns, and chronic pain, Dr. Lara shares why she believes healing cannot happen in silos — and how gut health, inflammation, stress, and nourishment play a critical role in pain, recovery, and resilience. We talk about: · How gut health influences pain, inflammation, and recovery · What surprised Dr. Lara most during the cleanse · Why nourishment (not restriction) supports healing · The connection between digestion, energy, and nervous system regulation · Why so many people normalize discomfort — and don’t have to This conversation is for you if: · You live a busy life, and care for others. · You live with chronic pain, stiffness, or inflammation · You’ve tried “everything” but still don’t feel fully well · You’re curious about gentle, nourishing resets instead of juice cleanses · You want to support your body in healing from the inside out Healing is not about pushing harder — it’s about intuitive nourishment. Connect with Dr. Lara Johnson Website: https://www.bouldercoloradophysicaltherapy.com/ Instagram: https://www.instagram.com/drlarajohnson/ Join the Next 5-Day Nourishment Cleanse Reset your gut, reduce inflammation, and nourish your body with real food. JOIN THE CLEANSE: https://nourished-alive.com/cleanse

    27 min

  3. JAN 13

    #49. Everything you need to know about the new USDA Food Pyramid and Protein Requirements for Women

    The USDA nutrition pyramid has changed — and if you’re a woman in your 40s, this update matters more than ever. In this episode, I break down the new USDA dietary guidelines and explore what the flipped food pyramid really means for women’s health, hormone balance, metabolism, and sustainable nourishment. With a special focus on protein, this episode dives into why protein is now the foundation of the modern nutrition pyramid and how it supports muscle health, appetite regulation, blood sugar balance, energy levels, and aging well. You’ll learn why traditional nutrition advice often fails women over 40, how protein needs shift during perimenopause and menopause, and how to apply the new protein pyramid through an intuitive, realistic approach — not restrictive dieting. I also discuss how smarter protein choices can support gut health, hormone signaling, fat loss, lean muscle, and long-term wellness. This episode is perfect for women looking for: Clear explanations of the new USDA nutrition guidelines Protein recommendations for women over 40 Hormone-friendly nutrition strategies Intuitive eating with structure Sustainable health without extremes If you’re confused by conflicting nutrition advice or tired of diets that don’t work anymore, this episode will help you rethink protein, nourishment, and what healthy eating truly looks like in this season of life. REGISTER FOR MY UPCOMING PROTEIN CLARITY MASTERCLASS HERE! DIVE DEEPER and read the blog HERE Take the PROTEIN quiz and see if you're getting enough plant protein!

    31 min

  4. 10/31/2025

    #48. How I Naturally Lower Cholesterol and Protect the Heart

    In this episode, I talk about why managing cholesterol—especially LDL—is so important for reducing the risk of heart disease, which is still the leading cause of death worldwide. I share how dietary cholesterol can raise blood cholesterol levels and how certain foods, like apples, berries, and garlic, can help lower it naturally. I also explain how simple lifestyle changes can reduce the risk of a heart attack by up to 94%, compared to the 20–30% reduction seen with statins. Tune in to learn how you can take charge of your heart health with everyday choices that really make a difference. JOIN ME IN THE NEXT HUNGER HORMONE RESET: nourished-alive.com/hunger-hormone-reset

    19 min

  5. 10/27/2025

    #47: Client Success Story: How Lolita full stepped into her Future-Self. Reclaimed her Health & Life

    In this episode of Nourished Alive, I’m sharing one of my favorite client success stories — a real-life transformation that shows what’s possible when you stop settling for “fine” and start prioritizing your health. You’ll hear how my client went from feeling exhausted, bloated, and stuck to feeling energized, confident, and fully alive again — simply by learning how to nourish her body intuitively, balance her hormones, and trust herself again. This story is a reminder that lasting change doesn’t have to be complicated — it’s about small, intentional shifts that lead to big results. 💫 Join me as I walk you through her journey — from uncertainty to empowerment — and get inspired to start your own. 👉 Listen now and imagine what’s possible for you. Join the Hunger Hormone Reset today: https://www.nourished-alive.com/3-month-hunger-hormone-reset

    56 min

  6. 09/25/2025

    #46. After the 48hrs fast

    In this episode, I share my personal experience breaking a 48-hour fast and dive deep into the science behind what actually happens in your body during extended fasting. From shifting fuel sources and balancing hunger hormones, to boosting insulin sensitivity and activating cellular repair, fasting is a powerful (and often misunderstood) healing modality. I’ll walk you through the three key stages of a longer fast, how it impacts women’s health (especially during perimenopause), and why fasting gave me calm, steady energy, mental clarity, and even helped me build muscle while burning fat. If you’ve ever been curious about fasting—or wondered whether it’s safe and sustainable for women—this episode will give you both the science and the real-life experience you need to understand its benefits. ✨ Ready to reset your hunger hormones and experience metabolic freedom? Learn more about my 3-Month Hunger Hormone Reset program and join the waitlist today: https://www.nourished-alive.com/3-month-hunger-hormone-reset READ MORE on my blog: https://www.nourished-alive.com/post/the-healing-power-of-a-longer-fast-my-48-hour-experience

    25 min

  7. 09/14/2025

    #45. My 48hr fast - What, Why, and How I did it

    In this solo, unscripted episode, I take you behind the scenes as I complete a 48-hour fast during our 3-month Hunger Hormone Reset program. I share why I chose to do it, what it felt like, and the powerful lessons I’ve learned about hunger, satiety, and trusting my body. You’ll hear about:✅ The purpose of the Hunger Hormone Reset ✅ What actually happens during a 48-hour fast (physically + mentally)✅ The mindset shifts that make fasting empowering rather than restrictive✅ How this practice is helping me (and my clients) feel more in tune with real hunger cues If you’ve ever been curious about fasting or wondered how to reset your hunger hormones without medication, this episode will give you a real, honest look at what’s possible. 🎧 Listen now and consider how you can begin reconnecting with your body’s wisdom. Join the 3 Month Hunger Hormone Reset Program HERE: https://www.nourished-alive.com/3-month-hunger-hormone-reset

    22 min

  8. 07/03/2025

    #44. Life After the Cleanse: How to Sustain Your Results

    You’ve finished the cleanse — so now what? In this episode, I’m sharing the exact strategies I use (and recommend to my clients) for staying nourished, balanced, and energized long after a detox or reset ends. I’ll walk you through how to reintroduce foods one at a time, how to track your body’s responses using a simple journal, and how to maintain your results without falling back into old patterns. I’ll also talk about the importance of planning ahead, staying accountable, and creating a lifestyle that supports you every day — not just during a cleanse. You’ll hear my tips on: What to do right after you finish a cleanse How to catch early signs of imbalance before they spiral Why coaching, movement, and stress support are key to long-term success How to avoid needing another “drastic” reset down the road ✨ If you want more support, I’d love to work with you 1:1 — coaching spots are open! Let’s keep this momentum going — your body knows what to do. JOIN THE NEXT ROUND: https://nourished-alive.com/cleanse

    21 min
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About

Welcome to “Nourished Alive”, where we dive into the world of YOUR Intuitive Wisdom through nourishment, movement, and flow. Explore your body, mind, and soul through intuition, your superpower. I’m your host, Vesna Rysdale, and in each episode, we’ll unravel the secrets of intuitive nourishment, intuitive movement, and intuitive flow to make you come alive. Join me as I chat with experts, share expert health and nutrition tips, and highlight real-life stories to help you navigate your wellness journey intuitively.

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