Wellness Unfiltered with Dr. Quinnett

Dr. Quinnett Swank, EdD, Therapist and Nutrition Coach
  • 5.0 (8)
  • Nutrition
  • Updated Weekly

Wellness Unfiltered with Dr. Quinnett is for women who are tired of restrictive plans, conflicting advice, and starting over every Monday. Hosted by Dr. Quinnett Swank, therapist and nutrition coach, this show goes deep on nutrition, energy, stress, sleep, movement, and the habits and patterns that decide whether anything actually holds. No extremes. No vague motivation. You don't need a stricter plan. You need an approach that fits the body and the life you have now.

Episodes

  1. 2d ago

    Why Boring Meals Actually Work for Weight Loss

    What if the fastest way to better energy, easier weight loss, and more self-trust is to make your meals less exciting? In this episode I make the case for boring meals, and why repeatable food routines often beat perfect macros, endless recipe hunting, and constant meal planning. For high-achieving women, especially those navigating perimenopause, nutrition can turn into one more project to manage. I break down how the chase for novelty creates friction, decision fatigue, and all-or-nothing thinking, while a simple, familiar meal structure creates consistency you can actually sustain. You'll discover: Why boring meals can be more effective than Instagram-worthy onesHow fewer food decisions free up mental energy across a packed dayWhy simple routines give you a baseline for tracking energy, cravings, sleep, and recoveryHow one client working overnight shifted from caffeine dependence to better fueling, better sleep, and real progressThe difference between a rigid diet and a repeatable framework built around protein, carbs, fat, and your real schedule I also share how self-trust is built through repeated follow-through, not perfection. Instead of restarting every Monday, you'll learn how to return to your baseline after brunch, dinner out, or a week that went sideways, without punishing yourself or starting over. If your nutrition feels complicated, this episode is a reset. It's especially useful if you want practical weight loss support, more stable energy, and a sustainable approach to perimenopause that fits real life, not internet perfection. A simple food routine may not look impressive online, but it can change how you eat, how you feel, and how confidently you show up for your own goals. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  2. Aug 11

    Mindset and Behavior Change: Why They Matter for Weight Loss

    You can know exactly what to do for weight loss and still struggle to do it consistently. In this episode of Wellness Unfiltered with Dr. Quinnett, we're talking about the connection between mindset, behavior change, and weight loss, and why knowing what to do is only part of the equation. You'll learn how your thoughts and self-talk influence your habits, why all-or-nothing thinking can keep you stuck in the start-over cycle, and how shifting from judgment to curiosity can help create more sustainable behavior change. We'll also explore Restore and Observe, the first two steps of the R.O.O.T.E.D. Method, and three questions to ask before changing your nutrition, workouts, supplements, or entire routine. Because mindset doesn't magically create weight loss. Mindset influences behavior, and repeated behaviors influence results. --- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? HERE Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠HERE⁠⁠Connect with me on Instagram ⁠⁠HERE⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠HERE⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  3. Aug 4

    Reset Your Identity | Summer Wellness Reset — Part 6 of 6

    This is part 6 of 6 of the Summer Wellness Reset series. Over the past five weeks I have talked about alcohol, nutrition, movement, sleep, and relationships. And today I am bringing it all together with the one pillar that makes everything else stick. Identity. Because most women do not just want a better routine. Underneath all of it they are asking a deeper question. Who am I now? Who am I in this season of life? Who am I becoming? In this episode I cover who you were before you started putting yourself last and why that version of you did not disappear, why the old way of showing up no longer fits and what this season is actually asking of you, how identity is built through the small everyday choices you make and why those choices become evidence of who you are becoming, why you are allowed to want more for yourself without guilt, and how nutrition and strength training are not just physical tools but some of the most powerful tools you have for your mental health in perimenopause and beyond. I also share the long-game approach to wellness. Not a quick fix. A real sustainable strategy that supports your whole self. If you have been listening and thinking I need someone to help me put all of this together, this is the episode that will tell you exactly what that looks like. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠HERE⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠HERE⁠⁠⁠Connect with me on Instagram ⁠⁠⁠HERE⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠HERE⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  4. Jul 28

    Protect Your Peace Without Disconnecting | Summer Wellness Reset — Part 5 of 6

    If you have been putting yourself last for so long that you no longer know what you need, this episode is for you. This is week five of the Summer Wellness Reset, and today I am talking about relationships. Specifically, the relationship between how you show up for everyone else and how little is left when it is your turn. Here is what most women are never told: your relationships are a health variable. Not a soft one. The constant scanning, absorbing, smoothing over, and saying yes when you mean no shows up in your sleep, your energy, your appetite, and your patience. You feel it in your body long before you can name it out loud. In this episode I cover: Why your relationships directly affect your physical and mental healthHow people pleasing and emotional labor quietly drain youWhy protecting your peace is not selfish, it is necessaryHow to set limits during a summer full of family, events, and obligationsWhat it looks like to stay close to the people you love without losing yourself You are allowed to stay connected and still have something left. That is what this episode is about. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠HERE⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠HERE⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠HERE⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠HERE⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  5. Jul 21

    Why Sleep Is the Most Underrated Wellness Tool You Have | Summer Wellness Reset, Part 4 of 6

    This episode is part of the Summer Wellness Reset, a six part series covering the pillars that can change how you feel this summer and beyond. If you are doing everything right with nutrition and movement but still feel exhausted, foggy, and off, this one is for you. Today we are talking about sleep. Not the way you have heard it before. No rules. No perfect bedtime routine. Just an honest conversation about why sleep is actually hard for women and what is really going on underneath. In this episode: Why so many women stay up late even when they are exhausted, and what the body is actually asking forThe tired but wired feeling that keeps you awake, and what your nervous system needs to wind downWhy being exhausted all the time is not a personality trait, and why rest is not something you earnHow your evening routine starts earlier than you think, and the one nighttime habit quietly wrecking your sleepSimple anchors to protect your sleep this summer, even when your schedule is unpredictable I also share something personal about my own relationship with sleep and what finally made a difference. If you have ever felt like your body is tired but your mind will not stop, this episode is for you. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  6. Jul 14

    Stop Starting Over With Exercise: Build a Routine That Fits You | Summer Wellness Reset, Part 3

    If you have ever started a workout routine with the best intentions and then abandoned it two weeks later, this episode is for you. This is week three of the Summer Wellness Reset, and today I am talking about movement. But not in the way you might expect. In this episode I cover why consistency has nothing to do with perfection and how to find movement you actually enjoy instead of movement you dread. I discuss the concept of a minimum baseline and how it keeps you connected to movement even when life gets messy. Why your movement routine may need to change as your body changes in perimenopause and beyond and how to navigate summer movement, including vacations, heat, and unpredictable schedules, without losing momentum. I also share my own personal story of going from working out to earn food to building a routine that actually supports who I am becoming in this season of life. Including one of my favorite vacation memories that reminded me movement does not have to feel like a workout to count. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  7. Jul 7

    How to Eat Well This Summer Without the Guilt, the Rules, or the All or Nothing Spiral | Summer Wellness Reset - Part 2 of 6:

    If summer feels like a constant tug of war between wanting to feel good in your body and actually enjoying your life this episode is for you. This is week two of the Summer Wellness Reset and today I am talking about nutrition. Not another meal plan. Not a list of rules. Just a real honest conversation about how to fuel your body this summer in a way that actually works. In this episode I cover the one question that will change how you think about every meal this summer, why protein is the simplest and most important anchor you can build your nutrition around, what is actually happening in your body when the day starts with just coffee and ends with cravings you cannot control, an honest conversation about intermittent fasting and why it may not be serving women in perimenopause the way they think it is, and how to navigate restaurants, barbecues, vacations, and friends houses without spiraling. I also share what my own summer nutrition actually looks like including my go to meals, snacks, and the simple protein-first approach that keeps me consistent without overthinking everything. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  8. Jun 30

    Why Alcohol Hits Differently in Perimenopause | Summer Wellness Reset - Part 1 of 6:

    Have you noticed that alcohol hits harder than it used to? That one glass of wine leaves you tired the next day or wrecks your sleep even when you fall asleep easily? You're not imagining it. In this episode I'm having an honest conversation about what actually happens when alcohol meets a body that's going through perimenopause. And why something that felt fine at 30 can feel completely different at 40. I cover why perimenopause changes the way your body processes alcohol, how even one or two drinks can disrupt your sleep, mood, hormones, and body composition more than you realize, how to navigate social situations without feeling like you have to explain yourself, and the one question every woman needs to ask herself honestly about her relationship with alcohol right now. I also share my own personal experience with wine, what I noticed when I cut it out, and why this episode is not about telling you what to do but giving you the information to decide for yourself. This episode is part of the Summer Wellness Reset, a six-part series covering the six pillars that can transform how you feel this summer and beyond. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  9. Jun 23

    What Nobody Tells You About Your Body After 35

    If you have been doing everything right but your body is not responding the same way it used to, this episode is for you. Today I am talking about what actually changes in your body after 35 and why the old approach of eating less and doing more cardio often stops working in this season of life. In this episode I cover why protein and strength training become more critical as estrogen declines, how perimenopause changes the way your body builds and maintains muscle, why the calorie-burning mindset may be working against you and what to shift to instead, and what a more strategic and sustainable approach to fitness actually looks like after 35. I also share my own personal story of resistance and acceptance and what finally shifted for me when I stopped fighting the new rules and started working with my body instead of against it. And if you are on a GLP-1 medication or considering one, there is an important section in this episode about muscle loss and protein that you will not want to miss. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  10. Jun 16

    You're Not The Problem: Why Health Goals Fall Apart and How to Fix It

    If you're someone who keeps starting over with your health goals on Monday, after vacation, after one hard week, or after one missed workout, you are not alone. In this episode I am getting into the real reason so many women struggle to stay consistent with their health goals. And it has a lot less to do with willpower than you think. This is especially true for women in their 30s, 40s, and beyond who are navigating hormonal shifts, stress, and the demands of a full life. I cover why the plan is usually the problem, not the person; how shame and the all-or-nothing cycle keep women stuck in the same loop; why vague goals are setting you up to feel like you are constantly failing; how chronic stress and nervous system overload affect your consistency more than you realize; and how to rebuild self-trust through small kept promises that actually stick. If you are tired of feeling like you are always trying to get back on track, this episode will change how you see yourself and your relationship with your health goals. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  11. Jun 9

    Your Wellness Does Not Have to Wait

    Welcome to Episode 1 of Wellness Unfiltered with Dr. Quinnett. I am so glad you are here. This episode is for the woman who keeps telling herself she will get serious after summer, after life settles down, after the perfect time arrives. Today I want to offer a different way of looking at it. What if summer was not a setback but an opportunity? An opportunity to reset, reconnect with yourself, and build habits that actually fit your real life instead of waiting for everything to be perfect. In this episode I share why I built this podcast and the one thing you will hear me say over and over again, your physical health and your mental health are connected and everything is connected. I also share what my own summer routine actually looks like and three practical things you can do right now to stay consistent without abandoning yourself when life gets busy. Because consistency does not have to be perfect to be powerful. A modified version is always better than throwing it all away. This is a real honest conversation about what it actually looks like to feel well in your 30s, 40s, and beyond. And this is just the beginning. I am so glad you found me. Let's do this together. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

  12. Season 1, Episode 1 Trailer

    Welcome to Wellness Unfiltered with Dr. Quinnett

    This is Wellness Unfiltered with Dr. Quinnett Swank, EdD. I'm a therapist, nutrition coach, and your new go-to for real talk about feeling well in every area of your life. This podcast is for women in their 30s, 40s, and beyond who are ready to feel better mentally, emotionally, physically, and relationally. In this trailer, I'm sharing what this podcast is about, who it's for, and what you can expect every week. My hope is that this space helps you feel less alone, more grounded, and more connected to yourself. First episode dropping soon. Hit follow so you don't miss it. ----- Want to stay connected and take the next step? Want to learn about perimenopause nutrition coaching? ⁠⁠⁠HERE⁠⁠⁠ Ready for 1:1 support? Book a free nutrition coaching consult ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Connect with me on Instagram ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠Grab my journal, Journey to a New You, to support your wellness journey ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

Trailer

Ratings & Reviews

5
out of 5
8 Ratings

About

Wellness Unfiltered with Dr. Quinnett is for women who are tired of restrictive plans, conflicting advice, and starting over every Monday. Hosted by Dr. Quinnett Swank, therapist and nutrition coach, this show goes deep on nutrition, energy, stress, sleep, movement, and the habits and patterns that decide whether anything actually holds. No extremes. No vague motivation. You don't need a stricter plan. You need an approach that fits the body and the life you have now.

Information

  • Creator
    Dr. Quinnett Swank, EdD, Therapist and Nutrition Coach
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Dr. Quinnett Swank, EdD, Therapist and Nutrition Coach
  • Show Website
    Wellness Unfiltered with Dr. Quinnett