Southernly Nourished by Arnold Nutrition Coaching

Kylee Arnold
  • 5.0 (5)
  • Nutrition
  • Updated Weekly

Southernly Nourished by Arnold Nutrition Coaching is the ultimate podcast for busy Southern women who want to feel confident in their skin and food choices while savoring all the joys of Southern living—tailgates, Mardi Gras, holidays, crawfish boils, and more. Join us as we dive into real-life, practical tips on navigating the unique challenges of staying healthy in the South. From behavior-based coaching to delicious, healthy Southern food swaps, we make wellness fun and attainable. Tune in for a blend of inspiration, laughter, and guidance to help you embrace a nourished life without sacrificing the flavors and traditions you love.

  1. 4d ago

    Meet the Coaches: Sarah Rainey, RD, on Small Changes, Picky Eaters & Cold and Flu Season

    Season 3 is here, and we’re kicking it off by introducing y’all to the coaches behind Arnold Nutrition Coaching! First up is Sarah Rainey, a registered dietitian who’s been with our team since the very beginning. She’s a busy mom of two (10 and 12), and she brings years of hospital and corporate wellness experience to her coaching. In this episode, Kylee and Sarah talk about: Why Sarah moved from reactive hospital care to proactive, one-on-one coachingSarah’s favorite client: the everyday woman juggling a family, some health history like diabetes or PCOS, and a goal to simply feel betterHow our coaches act as a liaison between you and your doctor, including helping you know what questions to bring to your appointmentsWhy a food log beats a brand-new meal plan, and how Sarah changes one meal at a timeThe most underrated health habits (spoiler: protein, movement, hydration, and consistency)Noticing progress beyond the scale, like better sleep, digestion, energy, and body compositionWhy you don’t have to “earn” your treats, and how all-or-nothing thinking backfiresRaising adventurous eaters: the “one broccoli tree” rule, trying new cooking methods, and “fridge snacks vs. pantry snacks”How both families prepare for cold and flu season with seasonal produce, protein- and fiber-rich breakfasts, and a few supplementsHalloween candy without the stressWhether you’re a mom trying to feed your family well or someone who’s tried it all and burned out by week six, this episode is a reminder that the simple, boring things done consistently are what move the needle. Want support from a coach like Sarah? Click here to learn more about working with our team at Arnold Nutrition Coaching! Click here for our free resources and guides! This episode is for educational purposes only and isn’t medical advice. Always talk with your healthcare provider about your individual needs.

    Meet the Coaches: Sarah Rainey, RD, on Small Changes, Picky Eaters & Cold and Flu Season

  2. May 6

    Simple Secrets That Transform Women's Health With Whitney Williford | Ep. 39

    In this episode, Whitney Williford shares her journey from growing up in a gym to creating impactful wellness events, while emphasizing the importance of simplicity and mindset in sustaining health. Whether you're overwhelmed, juggling family and life, or seeking ways to stay consistent without the stress, Whitney offers actionable advice grounded in her experience. In this episode: Whitney's background and how growing up in a gym shaped her approach to wellnessThe importance of character, morals, and doing things the right way in health journeysHow mindset shifts from doubt to confidence affect progressThe myth of balance and how moms can prioritize without guiltPractical tips for customizing workouts and routines to personality typesUnderrated habits: saying no, unplugging, braindumping, and simplifying routinesCreative modifications for Southern comfort foods and making healthy eating enjoyableThe role of environment, environment decluttering, and self-awareness in wellbeingThe importance of community, forming support circles, and the inconvenience of growthTips for overwhelmed moms: starting small, focusing on the most cluttered areas, and protecting your peace Connect with Whitney: https://www.facebook.com/whitney.poe.9/ https://www.instagram.com/whitney.williford/ https://www.instagram.com/shesmorepodcast/ https://www.youtube.com/@shesmorepod Connect with Arnold Nutrition Coaching: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

    Simple Secrets That Transform Women's Health With Whitney Williford | Ep. 39

  3. Apr 13

    Balancing Health and Wealth: Insights from Amy Anderson | Ep. 38

    Balancing Health and Wealth: Insights from Amy Anderson In this episode, Kylee Arnold welcomes Amy Anderson, founder of Fiscal Fox, to discuss the powerful intersection of health and financial wellness. Amy shares her personal journey through financial challenges, the importance of self-reliance, and practical tips for women looking to improve both their health and wealth. Whether you're starting your financial journey or seeking motivation to prioritize self-care, this episode offers actionable advice and inspiring stories. Key Topics: The parallel relationship between physical health and financial healthBuilding a healthy relationship with money and self-relianceOvercoming financial abuse and rebuilding after hardshipThe importance of setting aside emergency savings and reducing debtInvesting basics: retirement accounts, high-yield savings, and beginner strategiesThe gendered and cultural stigmas around women discussing wealthPractical steps for women to take control of their finances, including account consolidationThe mental health benefits of feeling financially secure and physically strongAmy’s personal story of overcoming an abusive relationship and financial setbacksTips for starting small with fitness and finances without feeling overwhelmed Resources & Links: The Fiscal FoxInstagramFor ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

    Balancing Health and Wealth: Insights from Amy Anderson | Ep. 38

  4. Apr 7

    From Childhood Struggles to Peptides: How to Optimize Your Body & Mind with Coach Jesse Jamnik | Ep. 37

    Kylee interviews Coach Jesse Jamnik, a board-certified nutrition coach and peptide expert, who shares his journey from struggling with weight and wanting acceptance as a kid to becoming a leader in fitness, mindset, and advanced health strategies. They break down what actually creates long-term results, and it’s not just workouts and macros. It’s the habits, mindset, and systems that support your body over time. If you’ve ever felt stuck, frustrated, or like you’re doing “everything right” but not seeing results… this one will hit. What We Talk About: Jesse’s story growing up, dealing with weight, bullying, and wanting to fit inHow the gym became a turning point for his confidence and identityWhy mindset and emotional health matter just as much as nutrition and trainingThe real foundations of health: protein, hydration, movement, sleep, and stressWhat peptides actually are and how they work in the bodyWhere peptides fit (and don’t fit) in a sustainable health journeyCommon mistakes people make when they skip the basicsHow to build habits and systems that actually stick in real lifeNavigating stress, sleep, and inconsistency without starting overFinding balance with food (yes… even king cake 😂)Connect with Jesse on Instagram Disclaimer: This episode is for educational purposes only. Jesse emphasizes building a strong foundation first. Always consult with a qualified healthcare provider before starting peptides or making major changes to your health routine. For ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

    From Childhood Struggles to Peptides: How to Optimize Your Body & Mind with Coach Jesse Jamnik | Ep. 37

  5. Mar 26

    Strength, Pregnancy, and Postpartum Recovery with Mary DiStasio | Ep. 36

    In this episode, Kylee Arnold sits down with Mary DiStasio, a prenatal and postpartum strength specialist, to talk about postpartum recovery, rebuilding core strength, and safely returning to movement after having a baby, even years later. They break down how to regain strength, prevent injury, and feel confident in your body again through intentional training, proper breathing, and realistic expectations. Key Topics Mary’s background in Olympic weightlifting, public health, and postpartum fitnessCommon postpartum struggles: leaking, back pain, tailbone pain, and “mom pooch”How pregnancy impacts the core, pelvis, and overall structureThe importance of diaphragmatic breathing and early core re-engagementHealing diastasis recti through targeted strength trainingMyths about lifting during pregnancy and postpartumSafe movement strategies and when to see a pelvic floor physical therapistThe role of nutrition in healing and body recompositionResources & Links Connect with Mary DiStasio on InstagramMama Eval Coaching Program (Use code ANC50 for $50 off!)Mary's Early Postpartum Program For ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

    Strength, Pregnancy, and Postpartum Recovery with Mary DiStasio | Ep. 36

  6. Mar 19

    Fueling Teen Athletes: Nutrition Tips for Growth, Performance, and Injury Prevention | Ep. 35

    In this episode, Kylee Arnold shares essential nutrition strategies for teen athletes, focusing on how to support their growth, enhance performance, and prevent injuries through proper eating habits. Perfect for parents and coaches wanting to optimize young athletes' health. Key Topics: Importance of nutrition during rapid growth and sports trainingRecommended protein intake for teen athletes based on body weightHow to distribute protein intake throughout the day for optimal absorptionKey nutrients for bone development: calcium, vitamin D, magnesium, vitamin K2, collagenThe role of healthy fats, including saturated fats, in supporting hormones and joint healthPractical meal ideas for busy athletic teens, including balanced breakfast, lunch, snack, and dinner optionsMyths and facts about protein bars, shakes, and creatine supplementation for teensThe benefits and safety considerations of creatine for adolescent athletesStrategies to get teens involved in their nutrition choices and habitsNote: Always consult with a pediatrician or healthcare provider before adding supplements like creatine to teen athletes' routines to ensure safety and suitability. Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

    Fueling Teen Athletes: Nutrition Tips for Growth, Performance, and Injury Prevention | Ep. 35

  7. Feb 24

    Are You Burning Fat or Losing Muscle? | Ep. 34

    Are you wondering whether your body is burning fat or muscle for fuel? In this episode, Kylee Arnold breaks down the science behind fuel sources, how your body prioritizes survival over aesthetic goals, and what you can do to ensure you're losing fat, not muscle. Plus, learn the key blood markers and metabolic pathways to watch out for.Key topics: The four main fuel sources: glucose, fatty acids, ketones, and amino acidsWhy your body favors survival mechanisms like gluconeogenesis over fat lossDifferences between gluconeogenesis and ketosis, and how they impact muscle preservationThe roles of AMPK and mTOR pathways in fat loss and muscle buildingHow stress, diet, and lifestyle influence metabolic pathways and fat loss successBlood markers to assess metabolic state: ferritin, fasting glucose, cortisol, T3, and moreHow to interpret Dutch hormone testing for metabolic insightsPractical tips for supporting fat loss through proper fuel and recoveryBook a call Follow me on Instagram Download my No-Cook Grocery Guide Take My Metabolic Assessment Watch My Video Series: The Fat Loss Fix: 3 Steps to LASTING Weight Loss

    Are You Burning Fat or Losing Muscle? | Ep. 34

  8. Feb 16

    Birth Control & Your Hormones: What No One Explained | Ep. 33

    Summary In this episode of the Southerly Nourished podcast, host Kylee Arnold delves into the often-overlooked topic of birth control, discussing its various types, how they work, and their effects on women's health. She shares her personal journey with birth control, including the challenges she faced after coming off it, and emphasizes the importance of understanding the nutritional implications and preparing for the transition off birth control. The episode aims to educate listeners on the complexities of hormonal health and the need for personalized support in managing their health decisions. Chapters 00:00 Introduction to Birth Control and Its Impact 01:51 Understanding How Birth Control Works 06:36 Types of Birth Control and Their Effects 09:53 Nutritional Considerations with Birth Control 12:40 Preparing to Come Off Birth Control 14:01 Personal Journey: Coming Off Birth Control 20:54 Long-term Effects and Support After Birth Control 22:46 Conclusion and Call to Action Follow me on Instagram Download my No-Cook Grocery Guide Take My Metabolic Assessment Watch My Video Series: The Fat Loss Fix: 3 Steps to LASTING Weight Loss Book a call

    Birth Control & Your Hormones: What No One Explained | Ep. 33
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Southernly Nourished by Arnold Nutrition Coaching is the ultimate podcast for busy Southern women who want to feel confident in their skin and food choices while savoring all the joys of Southern living—tailgates, Mardi Gras, holidays, crawfish boils, and more. Join us as we dive into real-life, practical tips on navigating the unique challenges of staying healthy in the South. From behavior-based coaching to delicious, healthy Southern food swaps, we make wellness fun and attainable. Tune in for a blend of inspiration, laughter, and guidance to help you embrace a nourished life without sacrificing the flavors and traditions you love.

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