680 episodes
The Food Code Liz Roman & Becca Chilczenkowski
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- Health & Fitness
On the Food Code, you’ll hear from Liz & Becca, functional nutrition practitioners, passionate educators, entrepreneurs, and most importantly - moms. We cover all things related to holistic living including gut health, detox, stress, hormones, nutrition (of course), and how to optimize your lifestyle to live life feeling your BEST! We also talk about how to break free from diet culture and find the best nutrition-approach for you, improve your relationship with food, and we love debunking the awful fad diets and share the TRUTH - sometimes the hard truths that we need to hear! We also cover fitness, mindset, parenting and more. We want to educate and empower you so that you can develop a truly healthy relationship with food where you love your life, reach your goals, and feel amazing. Our mission is to fight diet culture by creating knowledgeable, strong, in-tune individuals who are DONE with restricting themselves and are ready to take back their health.
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Why Cutting Calories and Exercising More Isn't Working: The Real Reason Behind Weight Gain!
Are you frustrated with cutting calories and hitting the gym but still not seeing the weight loss results you want? In today's episode, Becca and Liz dive deep into the concept of metabolic resistance, revealing the real reasons behind your weight gain and why traditional dieting methods aren't working. We explore how chronic stress, hormonal imbalances, and other underlying factors can cause your metabolism to slow down as a protective measure.
Learn about the surprising connections between your body's systems and how they affect your metabolism. Discover actionable steps to address these issues and start your journey toward sustainable weight loss and better overall health. If you've been dieting and exercising without success, this episode is a must-listen!
Tune in to learn:
[00:01:53] What metabolic resistance is and why it's not just about calories in vs. calories out.
[00:05:43] The role of stress, thyroid function, and liver health in your metabolism
[00:08:00] How to break free from the cycle of deprivation dieting and over-exercising
[00:14:08] Practical tips to nourish your body, balance your hormones, and rev up your metabolism.
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.
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Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
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CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 -
From Goals to Gains: Your Mid-Year Check-In and Motivational Boost!
Happy Friday and Happy Mother's Day weekend! 🌸 Today we're diving into a crucial mid-year check-in to see how you're doing with your 2024 goals. Liz and Becca discuss the importance of evaluating your progress, recommitting to your goals, and making necessary adjustments to stay on track for the rest of the year.
Whether you're a busy mom juggling a million things or just someone looking to crush your goals, this episode is packed with practical tips and motivational insights. We talk about finding joy in self-care, the power of small wins, and the reality of balancing family life with personal aspirations.
Remember, it’s never too late to start fresh and make the rest of 2024 your best year yet!
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Timestamps:
[00:00:58] - Mother's Day Self-Care Tips: The hosts share their personal plans and tips for self-care and relaxation on Mother's Day.
[00:04:35] - Acknowledging Tough Times: Liz and Becca address the challenges some listeners might face during Mother's Day, including loss and strained relationships, and offer support and understanding.
[00:06:51] - Mid-Year Goal Check-In: The importance of evaluating your progress towards your 2024 goals and recommitting to your commitments.
[00:09:58] - Realistic Goal Setting and Consistency: Advice on setting realistic goals, maintaining consistency, and celebrating small wins to build momentum.
[00:13:56] - Workout Intensity and Progress Tracking: Discussion on the importance of workout intensity, progressive overload, and tracking your progress to achieve fitness goals.
[00:18:00] - Balancing Effort and Recovery: The hosts emphasize the need for balancing intense workouts with proper recovery and managing stress for overall well-being.
[00:20:43] - Tailoring Your Approach: Understanding when to push harder and when to focus on restorative practices to achieve better results in both fitness and life.
***
Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
***
CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 -
Boost Your Mood, Energy and Memory with This Secret Weapon!
Discover the powerful benefits of choline in this enlightening episode. Whether you're battling fatigue, memory fog, or mood swings, choline might be the game-changer you need. Join us as we dive into how this essential nutrient supports everything from liver health to brain function and hormone balance. Ideal for anyone interested in pregnancy health, menopause management, and overall well-being. Don’t miss out on learning how to naturally enhance your energy, cognitive abilities, and more. Tune in now and unlock the secrets to a healthier, more vibrant life with choline!
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Timestamps:
[00:03:58] - Importance of choline for men and women, especially during hormonal changes and menopause.
[00:06:35] - Deep dive into the cellular functions of choline and how it supports overall cell health.
[00:10:28] - Choline's impact on liver health and fat metabolism, including its role in preventing fatty liver disease.
[00:14:05] - How the Recommended Daily Allowance (RDA) of choline may be underestimated and actual needs discussed.
[00:17:11] - The vital connection between choline, betaine, and gut health.
***
Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
***
CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 brandhard -
From Creatine to Endometriosis: Your Burning Gut Questions Answered!
In this episode, Liz & Becca tackle your burning questions about creatine, gastroparesis, SIBO, and endometriosis. From debunking myths to sharing expert insights, they provide valuable information to help you navigate these complex topics and optimize your gut health. Tune in for practical tips, real-life stories, and actionable advice to support your journey towards better health and wellness."
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Timestamps:
[00:01:59] - Pre-Workout Nutrition: Liz and Becca share their strategies for fueling their bodies before strength training sessions, including timing and specific foods.
[00:06:56] - Managing Gastroparesis: Learn about the symptoms, causes, and natural treatments for gastroparesis, a condition where the stomach takes too long to empty its contents.
[00:12:47] - SIBO and Endometriosis Connection: Explore the relationship between small intestinal bacterial overgrowth (SIBO) and endometriosis, and how inflammation plays a role in both conditions.
[00:15:00] - Understanding Bloating: Liz and Becca differentiate between normal bloating and severe bloating, discussing potential causes and solutions.
[00:20:00] - Lifestyle Factors: Discover the importance of anti-inflammatory diets, rest, hydration, and stress management in managing gut health issues like SIBO and endometriosis.
***
Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
***
CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 brandhard -
The Ugly Truth About Healing Journeys: What Nobody Tells You!
Join us on this eye-opening episode as Becca and Liz dive deep into the raw, often untold side of healing journeys. If you've ever felt lost or unsettled while trying to better yourself, you're not alone. Discover the real challenges and emotional upheavals that come with personal transformation. From confronting old traumas to navigating daily triggers, this episode sheds light on the truths behind self-improvement. Don't miss out on powerful insights that could redefine your path to wellness. Tune in now to get the support and understanding you need on your healing journey!
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Timestamps:
[00:01:45] - The Backward Signs of Healing
[00:04:00] - Values and Relationships
[00:10:34] - The Impact of Community and Support
[00:16:05] - Listener Engagement and Sharing
[00:23:00] - Relationship Dynamics During Healing
***
Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
***
CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 brandhard -
Secrets Exposed: What Your Trainer Won't Tell You About Building Muscle
Ready to revolutionize your fitness journey? Dive into this explosive episode we sit down with fitness guru Dane Anderson to shatter the myths around strength training and nutrient timing. Discover why your current workout might be holding you back and learn the secrets to achieving that toned, strong physique you've been dreaming of. Whether you're stuck on your physique goals or struggling with fitness plateaus, Dane's insights will guide you towards training smarter, not harder.
📸 Connect with Dane in Instagram
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Timestamps:
[01:42] - Misconceptions in Female Fitness
[02:36] - Ideal Training Methods for Physique Goals
[07:58] - How to Effectively Use Deloads
[16:34] - Importance of Proper Movement and Training to Failure
[21:33] - The Impact of Overtraining and Poor Diet on Body Composition
[40:49] - The Single Most Important Tip for Muscle Growth
***
Have a question you want us to answer live? ASK HERE
Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!
Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!
Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!
***
CONNECT
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FITMOM™️society (our private community)
▶️ Watch the podcast on YouTube
📬 Subscribe to the newsletter
***
SAY THANKS
💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify
***
Produced by 📣 brandhard