Good Enough Health | Healthy Habits for Busy Women, Women’s Health, Food Freedom, and Health Without Perfectionism

Lindsay Martens | Registered Dietitian & Women’s Health Strategist
  • 5.0 (1)
  • Nutrition

Good Enough Health is a women’s health podcast for busy women who want healthy habits that fit real life without turning food, health, or their bodies into a constant battle. Hosted by Lindsay Martens, a Canadian Registered Dietitian and women’s health strategist, this show helps you build sustainable health habits with more structure, more self trust, and less all or nothing thinking. If you care about your health and already know a lot, but still find yourself restarting routines, overthinking food, feeling guilty about your body, or wondering why consistency feels so hard, you are not alone in that pattern. And you are not lacking willpower. Most women do not need another intense plan, strict routine, or wellness rule to follow perfectly. They need health systems that work with their actual lives. Each episode explores topics like:  • healthy habits for busy women • women’s health and nutrition • food freedom and body image • health without perfectionism • capacity vs willpower • health decision fatigue • sustainable nutrition habits • how to stop overthinking food • all or nothing thinking with health • building routines that bend instead of collapse This is not a weight loss podcast.It is not a quick fix wellness show.And it is not about optimizing every part of your life. This is about learning how to care for your body in a way that feels clear, flexible, and sustainable. You’ll hear grounded science, thoughtful reframes, and practical strategies to help you:  • build healthy habits that last • reduce food and body overthinking • make more confident health decisions • create flexible routines for busy seasons • stop starting over every time life shifts • care for yourself without turning health into another full time job If you are ready for a steadier, more realistic approach to women’s health, welcome to Good Enough Health. 🎯 Start Here Take the Health Roadblock Quiz: https://lindsaymartensnutrition.com/roadblock-quiz/ 👷‍♀️ Ready to build more structure? Explore The Good Enough Health Club: https://lindsaymartensnutrition.com/club

  1. Oct 7

    Why Seeing a Candid Photo of Yourself Can Trigger a Body Image Spiral | Body Image & Body Checking

    Send us Fan Mail Have you ever seen a candid photo of yourself and immediately started picking apart your face, your arms, your posture, your smile—or some tiny detail you genuinely weren’t thinking about five minutes earlier? In this episode of Good Enough Health, registered dietitian Lindsay Martens explores why body image can shift so quickly after seeing a photo of yourself, especially when that photo catches you mid-laugh, mid-movement, or completely unposed. We’re talking about candid photos, body checking, appearance monitoring, holiday photos, posing, and why one frozen frame can start to feel more important than the actual moment it captured. This isn’t a “just love every photo of yourself” conversation. It’s about finding a more useful way to look at candid pictures without automatically turning your face, posture, arms, stomach—or whatever your brain zooms in on—into a new problem to solve. If photos tend to send you into a body-image spiral or make you more aware of how you’ll look in the next picture, this episode will give you a different way to think about what you’re seeing. Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  2. Sep 30

    How to Change the Food Rules You Grew Up With Without Blaming Your Family | Family Food Rules & Body Comments

    Send us Fan Mail You’ve started looking at food and bodies differently. Your family… maybe hasn’t. Then you’re at dinner and someone comments on weight. A parent questions what you’re eating. Your child says they’re full and another adult encourages a few more bites. Someone starts talking about being “good” or “bad” because of what they ate. And suddenly changing the patterns you grew up with feels much more complicated than simply recognizing them. In this episode of Good Enough Health, registered dietitian Lindsay Martens explores what happens when old family food rules and body beliefs are still very much part of the relationships you’re in. We talk about clean-plate expectations, dieting and weight comments, hunger and fullness cues, feeding kids differently, family dynamics around food, and the uncomfortable part of making different choices when the people around you may not understand why. If you’ve ever wondered how to change the food and body patterns you inherited without turning your family into the problem—or every dinner into a debate—this episode is for you. If you want support working through long-standing food and body patterns in your own life, you can learn more about Fed Mamas here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  3. Sep 23

    When Attention Gets Mistaken for Worthiness | Kids, Body Image & Diet Culture

    Send us Fan Mail Kids are growing up in a culture that gives a lot of attention to bodies—through social media, advertising, celebrity culture, weight-loss conversations, beauty standards and everyday comments about food and appearance. But attention is not the same thing as importance. And it definitely isn’t a measure of worthiness. In this episode of Good Enough Health, registered dietitian Lindsay Martens explores how parents can help kids make sense of the body and food messages they’re already surrounded by without turning every comment, ad or awkward moment into a parenting emergency. Using the current conversation around Sydney Sweeney, sports advertising and women’s bodies as a starting point, Lindsay looks at diet culture, body image, media literacy, weight stigma and food rules through a different lens: instead of trying to protect kids from every message, what if we helped them get better at questioning what they see? You’ll hear about responding to weight and body comments, talking about “good” and “bad” foods, setting food boundaries without attaching extra meaning to appetite, repairing imperfect moments, and creating a home where bodies don’t automatically become the most interesting thing in the room. Because breaking generational food and body patterns isn’t about raising kids who never encounter diet culture. It’s about giving them enough context, curiosity and other experiences that the loudest message isn’t automatically the one they believe. Topics include: kids and diet culture, body image and parenting, media literacy, social media and body image, weight stigma, food rules, talking to kids about weight, healthy relationships with food, generational body image patterns, responsive feeding, body neutrality, and raising kids around diet culture. Fed Mamas: If you’re working through your own food and body beliefs and want them to have less influence over the choices you make for yourself and your family, you can learn more about Fed Mamas here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  4. Sep 16

    When Diet Culture Sounds Like Love | Weight Stigma, Body Image & Family Food Rules

    Send us Fan Mail Some of the hardest food and body messages to untangle are the ones that came from people who genuinely cared about us. A parent or caregiver may have been trying to protect you from teasing, weight stigma, health concerns, or the kind of body judgment they experienced themselves. But protective intentions can still shape what you learn about your body — and what you believe you need to do when your body changes later in life.   In this episode of Good Enough Health, registered dietitian Lindsay Martens explores the connection between diet culture, weight stigma, body image, family food rules, childhood body messages, and inherited food and body beliefs.  We look at why the urge to “get ahead of” a body change can sometimes feel protective, why understanding where a message came from doesn’t automatically mean you have to keep using the same strategy, and what it can look like to separate the care underneath a message from the food or body rule attached to it. This isn’t about blaming parents or pretending you shouldn’t care about your health or what other people think. It’s about getting curious about what some of those very fast, very familiar reactions around food and your body may actually be trying to protect you from. If you’re working on quieting food and body noise without replacing it with another rigid set of rules, Fed Mamas offers support for understanding the patterns underneath your relationship with food, health, and your body. Learn more about Fed Mamas here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  5. Sep 9

    The Food and Body Rules You Inherited Without Realizing It | How Childhood Experiences Shape Your Relationship With Food

    Send us Fan Mail Some of the beliefs you carry about food, health, weight, and your body may not feel like beliefs at all. They may just feel true. In this episode of Good Enough Health, registered dietitian Lindsay Martens explores how childhood experiences can shape your relationship with food and body image long before you consciously decide what you believe. This isn’t about blaming your parents or deciding that everything you learned growing up was harmful. Food and body beliefs are shaped by families, culture, health advice, media, social expectations, and the things we quietly observe over time. Sometimes those ideas get repeated so often that eventually they stop feeling inherited and start feeling like your own common sense.  Lindsay explores how beliefs around hunger, weight, food choices, cooking, discipline, and what it means to be “good” or responsible can become deeply familiar without ever being explicitly taught. She also introduces the question “Whose voice is this?” Not as a way to find someone to blame, but as a way to get curious about where a belief came from, why it feels so certain, and whether it still reflects what you actually want to believe now.  If you’ve ever wondered why certain food or body thoughts feel automatic, why some choices carry more guilt than they seem to deserve, or how your childhood food experiences may still be influencing your relationship with food today, this episode gives you a place to start looking more closely. Topics include childhood food experiences, relationship with food, body image, inherited food beliefs, food rules, generational diet culture, food guilt, weight beliefs, hunger cues, family food messages, and diet culture. Want support going deeper? Fed Mamas is Lindsay’s program for women who want to understand the food and body beliefs they’ve inherited, quiet the food noise, and create a more trusting relationship with food and their bodies. Learn more here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  6. Sep 2

    Food Rules Aren’t Just Restriction | Why Food Guilt Lingers & How Food Trust Grows

    Send us Fan Mail You can eat the bread. Order the takeout. Have dessert. Eat after dinner. And still have food rules quietly shaping the experience. Food rules don’t always show up as foods you refuse to eat or rigid plans you consciously follow. Sometimes they appear afterward as guilt, second-guessing, compensation, or the immediate feeling that you did something “wrong.” In this episode of Good Enough Health, registered dietitian Lindsay Martens explores a less obvious side of food rules: the beliefs that influence how you interpret hunger, convenience foods, evening eating, fullness, and your own choices, even when you intellectually know those beliefs aren’t particularly helpful anymore. Because recognizing a food rule is valuable, but awareness alone doesn’t necessarily change an eating pattern. We’ll look at why old diet-culture thoughts can remain surprisingly convincing, what those rules may be providing beyond nutrition, and why real-life experiences can be such an important part of rebuilding food trust. You’ll hear about: why eating a previously “forbidden” food doesn’t automatically mean the food rule is gonethe connection between food rules, guilt, control, certainty, and identitywhy knowing better doesn’t always translate into feeling differently around foodhow convenience foods can become tangled up with ideas about responsibility and healthwhy hunger and evening eating can activate old diet mentalityhow curiosity can give you more useful information than judging a choice as good or badwhy changing your relationship with food usually takes repeated experiences, not one perfect breakthrougha practical question to ask when an old food rule suddenly feels very convincing againThis isn’t about replacing diet rules with a new set of “correct” ways to eat. It’s about creating enough space to notice what actually works for your body, your appetite, your energy, and your real life. If you’re working toward less food noise, fewer food rules, more intuitive eating, and greater trust around food, this episode offers a practical way to think about what happens between understanding a pattern and actually changing it. Mentioned in the episode: Inside FED Mamas, we look at the food rules, beliefs, nourishment patterns, body-image pressures, and real-life circumstances that can make eating feel much more complicated than it needs to be. You can learn more about this program here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  7. Aug 26

    How to Decide What to Eat When Nothing Feels Obvious | A Dietitian’s Practical Guide

    Send us Fan Mail “What should I eat?” can become a surprisingly complicated question. You might be trying to think about protein, hunger, fullness, nutrition, what’s already in the fridge, what everyone else will eat, how much time you have, what will keep you satisfied, and whether you’re going to regret your choice later. Suddenly, deciding what to have for lunch feels like it requires far more brainpower than it should. In this episode of Good Enough Health, registered dietitian Lindsay Martens offers a more practical way to approach everyday food decisions. Instead of searching for the healthiest, most balanced, or most “correct” meal, you’ll learn to consider what you actually need from the eating opportunity in front of you. Sometimes that means a substantial meal that keeps you going through a busy afternoon. Sometimes it means something quick because your capacity to cook is gone. Sometimes it means eating before you’re particularly hungry because you know your next chance to eat is uncertain. We also talk about why protein isn’t the only thing that determines whether a meal is enough, how carbohydrates and overall energy matter, and why satisfaction deserves a place in conversations about healthy eating. If you’re eating a technically nutritious lunch but thinking about food again an hour later, that’s information worth paying attention to. You’ll also hear why “just listen to your body” can be harder to apply than it sounds. Hunger cues matter, but so do your schedule, energy, preferences, food availability, future plans, and what you’ve learned from previous eating experiences. This episode explores: what to eat when you can’t decidefood decision fatigue and overthinking mealshunger and fullness cuesintuitive eating in real lifeprotein, carbohydrates, energy, and meal adequacysatisfaction and enjoyment with foodflexible eating versus rigid food ruleseating when you aren’t hungry yetconvenient meals and realistic nutritionmaking food choices with a busy schedulelearning from how a meal actually leaves you feelingThere may not be one perfect answer to “What should I eat?” And learning to make a reasonable choice based on your body, your capacity, and what comes next can be far more useful than trying to find one. Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

  8. Aug 19

    When Everyone Else Is Fed and You’re Running on Scraps | How to Feed Yourself as a Busy Mom

    Send us Fan Mail You can know exactly what your kids ate for breakfast, which snacks need to be packed, what has to come out of the freezer, and whether dinner needs to happen before or after dance—and still get to mid-afternoon realizing you haven’t really eaten. For many moms, feeding themselves isn’t difficult because they don’t care about nutrition or don’t know what to eat. It’s difficult because so much of their food-related brain space is already being used to anticipate and manage everyone else’s needs. Your own food becomes the leftover decision. And by the time hunger finally gets loud enough to demand attention, you may already be tired, mentally maxed out, and trying to make yet another choice. That’s when coffee, abandoned toast, a piece of cheese at the counter, or whatever is easiest can quietly become most of the day’s nourishment. In this episode of Good Enough Health, registered dietitian and mom Lindsay Martens looks at why feeding yourself in motherhood can feel surprisingly hard—and why “just put yourself first” often misses the real issue. She explores the invisible mental work involved in feeding a family, how eating too little earlier in the day can show up as louder food thoughts, exhaustion, low patience, and dinner-time chaos, and why the answer doesn’t need to be another elaborate self-care routine. Instead, Lindsay offers a simpler reframe: stop making your food a completely separate project. If breakfast is already happening, can your food happen then too? If snacks are being packed, can something go in for you? If lunch is being plated, can yours make it onto a plate before cleanup begins? You’ll also hear practical ideas for making snacks more substantial, keeping realistic “I cannot cook tonight” meals available, and putting your own food preferences back into the equation after years of planning meals around everyone else. Because nourishing yourself as a mom doesn’t have to mean perfectly meal-prepping, eating an aspirational dinner every night, or creating one more system to maintain. Sometimes it looks like cheese and crackers. Sometimes it looks like frozen pizza. Sometimes it looks like eating the good strawberries too. The goal isn’t to put yourself above your family. It’s to remember that you are one of the people the family food system needs to feed. If feeding yourself tends to become an afterthought, start with one food moment that already exists and see if there’s room to include yourself in it too. Your need for food doesn’t disappear just because other people need you. If this episode felt familiar and you’re noticing that feeding yourself is tied up with food guilt, old rules, putting your needs last, or simply not knowing how to care for yourself without creating another set of expectations, FED Mamas is where we go deeper into those patterns. You’ll learn how to build a more supportive relationship with food and your body in a way that fits real life. Learn more about FED Mamas here: https://lindsaymartensnutrition.com/fed-mamas-program/ Work with Lindsay Lindsay Martens is a registered dietitian in Winnipeg, Manitoba, helping women quiet food and body noise, understand what their body needs, and build realistic health habits without rigid rules or all-or-nothing thinking. Looking for support with nutrition, your relationship with food and body, or creating a more sustainable approach to your health? Explore the different ways to work with Lindsay and choose the support that fits your needs and your life. Explore ways to work with Lindsay → https://lindsaymartensnutrition.com/workwithme/ Follow the Podcast  If you enjoyed this episode, subscribe to Good Enough Health so you don’t miss future conversations about sustainable health habits and building a version of health that supports your real life. New episodes release every week. This podcast is for busy women who want structure, clarity, and a realistic approach to health. *** This podcast is intended for educational purposes only and does not replace individualized medical, nutrition, or mental health care. For support specific to your needs, please consult a qualified healthcare provider.

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Good Enough Health is a women’s health podcast for busy women who want healthy habits that fit real life without turning food, health, or their bodies into a constant battle. Hosted by Lindsay Martens, a Canadian Registered Dietitian and women’s health strategist, this show helps you build sustainable health habits with more structure, more self trust, and less all or nothing thinking. If you care about your health and already know a lot, but still find yourself restarting routines, overthinking food, feeling guilty about your body, or wondering why consistency feels so hard, you are not alone in that pattern. And you are not lacking willpower. Most women do not need another intense plan, strict routine, or wellness rule to follow perfectly. They need health systems that work with their actual lives. Each episode explores topics like:  • healthy habits for busy women • women’s health and nutrition • food freedom and body image • health without perfectionism • capacity vs willpower • health decision fatigue • sustainable nutrition habits • how to stop overthinking food • all or nothing thinking with health • building routines that bend instead of collapse This is not a weight loss podcast.It is not a quick fix wellness show.And it is not about optimizing every part of your life. This is about learning how to care for your body in a way that feels clear, flexible, and sustainable. You’ll hear grounded science, thoughtful reframes, and practical strategies to help you:  • build healthy habits that last • reduce food and body overthinking • make more confident health decisions • create flexible routines for busy seasons • stop starting over every time life shifts • care for yourself without turning health into another full time job If you are ready for a steadier, more realistic approach to women’s health, welcome to Good Enough Health. 🎯 Start Here Take the Health Roadblock Quiz: https://lindsaymartensnutrition.com/roadblock-quiz/ 👷‍♀️ Ready to build more structure? Explore The Good Enough Health Club: https://lindsaymartensnutrition.com/club

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