Rooted Radiance: A Women's Health Podcast with Nicole Ibarra

Nicole Ibarra RD LD
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  • Nutrition

Rooted Radiance is the podcast for women ready to take charge of their health, confidence, and growth. Hosted by Registered Dietitian and entrepreneur Nicole Ibarra, this show delivers simple science-backed nutrition tips, gut health insights, fitness strategies, and mindset coaching designed to help women thrive in every area of life. On the show, you can expect discussions on popular nutrition topics, educational insights, and empowering you with practical tools to improve your diet quality, digestive health, energy, hormones, and resilience. You’ll also find support for your goals, self-care routines, and personal transformation journey. Whether you’re navigating the difficulty of sustained weight loss, struggling with gut symptoms, facing hormonal or period irregularities, building a sustainable fitness routine, or seeking motivation for personal growth, Rooted Radiance is your trusted space to learn, grow, and shine with confidence. Subscribe today to the podcast and connect with Nicole on IG or TikTok @dietitiannicoleibarra, YouTube @NicoleIbarraRD.

  1. May 25

    Ep 14. How to Keep the Weight Off This Summer Without Starting Over in September

    Summer doesn’t have to derail your weight‑loss progress. In this episode of Rooted Radiance, I break down how to enjoy BBQs, vacations, pool days, and late‑night summer fun without slipping back into old habits or regaining the weight you just worked so hard to lose. You’ll learn simple, realistic strategies to stay consistent during summer chaos from stabilized meals and alcohol boundaries to managing cravings, navigating social events, and resetting after indulgent days. These are the exact tools women 25–50 years old need to maintain progress, support hormones, and feel confident all season long. If you want sustainable weight loss, better energy, and habits that actually fit your life, this episode is your summer roadmap. ✨Want 1:1 support? Click HERE to sign up for coaching sessions with me or email me at nicole@nicoleibarrard.com SHOW NOTES HERE: Episode 14 Show Notes If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan. FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    14 min

  2. May 11

    Ep 13. How to Lose Weight Before Summer (without crash dieting)

    Summer is about six weeks away and if you’ve had that moment of panic (“I thought I’d be further along by now”), this is for you. This episode breaks down what’s actually realistic to accomplish before summer and how to make meaningful progress without crash dieting, restriction, or burnout. I explain the science behind realistic weight loss timelines, why “summer shred” culture backfires, and the exact habits that move the needle in a healthy, sustainable way. You’ll learn how to navigate the next 6 weeks, and how to build a plan that supports confidence, energy, and consistency. This episode is perfect for women who want to lose weight before summer, feel better in their bodies, and finally understand what works without falling into all‑or‑nothing thinking. In this episode, you’ll learn: • What’s realistic to achieve in 6 weeks • Why crash dieting slows metabolism and increases cravings • The 4 habits that actually support weight loss • How to break the “I don’t have time mindset” • What to do if you feel overwhelmed, unmotivated, or stuck • A simple, sustainable plan you can start today If you want clarity, confidence, and a realistic plan before summer hits, this episode is your reset. If you want a clear plan for the next 6 weeks, grab one of the limited spots I have for a Summer strategy session before May 25th! I’ll set your calories, macros, and your exact customized roadmap to follow. Book your $99 Summer Strategy Session HERE: https://tinyurl.com/rcvbnewh

    12 min

  3. Apr 27

    Ep 12. Why You Crave Food: Stress, Emotions, Hormones, & How to Manage Cravings

    Why do cravings feel so intense and why do they show up even when you’re “doing everything right”? In this episode of Rooted Radiance, I break down the real science behind cravings so you can finally understand what your body is trying to tell you. Cravings aren’t a willpower issue. They’re a biological, emotional, hormonal, and environmental response and women experience them differently because of many underlying factors. In this episode, I explain how different factors like stress, hormones, and others influence cravings. You’ll learn why cravings happen, why they feel so strong at certain times, and what you can actually do to manage them without guilt or shame. This is perfect for women wanting to understand cravings, emotional eating, hormones, metabolism, PMS, and how to build a healthier relationship with food. Listen in to learn: • Why stress increases hunger hormones (ghrelin) • How sleep deprivation intensifies cravings • The emotional roots of cravings (including childhood food memories) • How dieting and restriction make cravings worse • Why weight loss increases hunger signals • How marketing and food environment shape your choices • How your menstrual cycle impacts cravings • Practical strategies to manage cravings with balance and compassion If you’ve ever wondered, “Why do I crave this?”, this episode will finally give you clarity. SHOW NOTES & RESOURCES HERE: Episode 12 Show Notes ✨Want 1:1 support for your health goals? Click HERE to sign up for coaching sessions with me or email me at nicole@nicoleibarrard.com If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan. FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    23 min

  4. Apr 13

    Ep 11. My Everyday Habits That Make Staying Healthy Feel Effortless

    Most women think staying consistent with their health comes down to motivation, willpower, or finding this strict routine, but the truth is, your non‑health habits often matter even more. In this episode of Rooted Radiance, I share the everyday lifestyle habits that quietly support my energy, consistency, and overall wellness, even though they have nothing to do with food or workouts. If you’ve been struggling with low motivation, feeling overwhelmed, or wondering why healthy habits never seem to stick, this episode will give you a fresh perspective on what actually makes health feel sustainable. I break down the simple routines, mindset shifts, and behind‑the‑scenes habits that make staying healthy feel easier, calmer, and more aligned with your real life. You’ll learn: Why non‑health habits shape your ability to stay consistentHow environment, planning, and boundaries support your hormones and energyThe small daily habits that reduce stress and decision fatigueHow identity‑based habits make long‑term health feel effortlessPractical steps you can start today to feel more grounded and in control This episode is perfect for women wanting to build sustainable habits, improve their wellness routines, reduce overwhelm, and create a lifestyle that naturally supports their health. Tune in and get a peek into the everyday habits that help me stay grounded, organized, and consistent and learn how to build your own. SHOW NOTES & RESOURCES HERE: Episode 11 Show Notes ✨Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan. CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    14 min

  5. Mar 30

    Ep 10. Why Minerals Are Your Secret Sauce Pt. 2

    Minerals are one of the most overlooked foundations of women’s health, yet they impact everything from your energy, thyroid function, and metabolism to your hormones, skin, and overall resilience. In this episode of Rooted Radiance, I break down five essential minerals women are commonly low in: iron, zinc, copper, selenium, and iodine. If you’ve been dealing with low energy, fatigue, stubborn symptoms, PMS, hair shedding, thyroid issues, or you’re simply trying to support your body in a more intentional, nourishing way, this episode will help you understand how these minerals work and why they’re truly your secret sauce for feeling like your best self. You’ll learn: What each mineral does in the bodyHow deficiencies can show up in womenWhy modern diets often fall shortThe connection between minerals, thyroid health, and metabolismFood‑first strategies to naturally support your levels This episode is perfect for women wanting to improve their hormone balance, gut health, metabolism, fertility, and overall wellness using simple, science‑backed nutrition. If you haven’t listened to Part 1 (Episode 9), start there, then come back for this deeper dive. Tune in, take notes, and get ready to support your body with the minerals it’s been craving. SHOW NOTES & RESOURCES HERE: Episode 10 Show Notes ✨Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan. CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    11 min

  6. Mar 16

    Ep 9. Why Minerals are Your Secret Sauce Pt. 1

    Minerals are one of the most overlooked foundations of women’s health — yet they impact everything from your energy and hormones to your digestion, hydration, metabolism, and stress response. In this episode of Rooted Radiance, we’re breaking down the four minerals most women are missing: potassium, sodium, magnesium, and calcium. You’ll learn why women are more prone to mineral deficiencies, how stress and digestion affect mineral absorption, and the symptoms that show up when your body isn’t getting enough. We’ll also walk through the best food sources, how these minerals work together, and simple ways to support your levels through everyday nutrition. If you’ve been feeling tired, puffy, stressed, dehydrated, craving salt or sugar, struggling with PMS, or just “off” in your body, this episode will help you understand why minerals matter and how to rebuild your foundation from the inside out. In this episode, we cover: Why minerals are essential for energy, hormones, and hydrationThe top reasons women run low in mineralsThe Foundational Four mineralsHow each mineral supports your muscles, nerves, digestion, and metabolismFood sources and simple ways to increase your intakeHow stress, gut health, and lifestyle impact mineral balance Perfect for women wanting to improve gut health, balance hormones, support metabolism, reduce stress, and feel more energized and grounded. SHOW NOTES & RESOURCES HERE: Episode 9 Show Notes Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry If you’re interested in hormonal health and want to understand your menstrual cycle health more, click the link HERE to sign up on my waitlist for my menstrual cycle course that includes what to eat during your cycle and a menstrual cycle meal plan. CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    15 min

  7. Mar 2

    Ep 8. 10 Food Tracking Mistakes That Stall Weight Loss (and How to Fix Them)

    Most women trying to lose weight are tracking wrong without even realizing it. If you’ve ever felt like you’re eating healthy, exercising, and still not seeing progress, this episode will help you understand why. In this episode of Rooted Radiance, we’re breaking down the most common food‑tracking mistakes that stall weight loss and what to do instead so you can finally see results. You’ll also hear a personal part of my own weight loss story, the moment everything shifted for me and why I’m so passionate about helping women lose weight in a sustainable & empowering way. Whether you’re just starting your weight loss journey or you’ve been stuck for a while, this episode gives you clear, practical steps to track accurately, build awareness, and create real momentum. What you’ll learn: What a calorie deficit actually is (and what it’s not)Why tracking your food can be a powerful awareness toolThe 10 most common tracking mistakes that stall weight lossHow oils, condiments, bites, and “little things” add upWhy exercise calories can sabotage your deficitWhat nutrients can help you stay full and consistentWhy quality matters just as much as caloriesHow to track meat, portions, and recipes accurately Tune in to feel supported, informed, and more confident in your weight loss journey. ✨ SPECIAL OFFER & DISCOUNT Use discount code of ROOTEDR15 for a 15% discount on my Shape Up with Macros: Meal Prep for Success course link HERE. Email me at nicole@nicoleibarrard.com that you joined the course for FREE macros customized for you. If you want access to a free food and mood journal, email me food & mood journal at nicole@nicoleibarrard.com and I’ll get you setup for free! SHOW NOTES HERE: Episode 8 Show Notes Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    20 min

  8. Feb 16

    Ep 7. 7 Gut Health Habits Every Woman Should Know

    Struggling with bloating, constipation, low energy, or unpredictable digestion? You’re not alone. Nearly 40% of the global population experiences some type of GI issue, and most women have never been taught how to support their gut in a sustainable, science‑backed way. In this episode of Rooted Radiance, we’re breaking down 7 habits that support gut health, improve digestion, and help you feel more energized and balanced. From the gut‑brain axis to hydration, sleep, fiber, fermented foods, polyphenols, and movement, you’ll learn how each of these habits influences your microbiome and overall well‑being. Whether you’re simply want to optimize your digestion or navigating a GI condition like, chronic or bloating, this episode gives you practical, approachable steps you can start today. What you’ll learn: How stress impacts digestion and the gut‑brain axisWhy hydration and electrolytes matter for gut motilityThe connection between sleep, cortisol, and digestive symptomsHow to increase fiber safely (without bloating)The benefits of fermented foods and polyphenolsWhy daily movement supports gut motility and mental health Tune in to feel empowered, informed, and more connected to your body. Studies: PMID: 35406140 DOI: 10.1016/j.cell.2021.06.019 SHOW NOTES HERE: Episode 7 Show Notes Want 1:1 support for your health goals? Click HERE to sign up for a free initial call with me or email me at nicole@nicoleibarrard.com FREE MEAL PLANNING GUIDE: ✨Struggling with meal planning and don't know where to start? Click the link below 🔗 to get my FREE Meal Planning Made Easy Guide! https://share.hsforms.com/13IZZbLAUTvq7s-PLYK33Ewpe7ry CONNECT WITH ME: Instagram: @dietitiannicoleibarra Website: nicoleibarrard.com YouTube: @nicoleibarraRD TikTok: @dietitiannicoleibarra Disclosure: This information in this podcast is for educational purposes only and not to taken as medical advice. Always consult your healthcare practitioner before implementing any new exercise routine, supplements, or diet changes.

    19 min
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About

Rooted Radiance is the podcast for women ready to take charge of their health, confidence, and growth. Hosted by Registered Dietitian and entrepreneur Nicole Ibarra, this show delivers simple science-backed nutrition tips, gut health insights, fitness strategies, and mindset coaching designed to help women thrive in every area of life. On the show, you can expect discussions on popular nutrition topics, educational insights, and empowering you with practical tools to improve your diet quality, digestive health, energy, hormones, and resilience. You’ll also find support for your goals, self-care routines, and personal transformation journey. Whether you’re navigating the difficulty of sustained weight loss, struggling with gut symptoms, facing hormonal or period irregularities, building a sustainable fitness routine, or seeking motivation for personal growth, Rooted Radiance is your trusted space to learn, grow, and shine with confidence. Subscribe today to the podcast and connect with Nicole on IG or TikTok @dietitiannicoleibarra, YouTube @NicoleIbarraRD.

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