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 23

    Why Halloween Candy Can Feel So Hard to Stop Eating | Food Rules, Restriction & Habituation

    Send us Fan Mail Why can Halloween candy feel so much harder to stop eating than the chocolate you could buy any other day of the year? It’s probably not just willpower. Halloween creates a pretty unusual food environment: lots of variety, highly enjoyable food, snack-size portions, candy everywhere you look—and, for many of us, a whole lot of internal rules about how much we should be eating. In this episode of Good Enough Health, Lindsay unpacks some of the reasons Halloween candy can feel particularly compelling, including sensory-specific satiety, habituation, restriction, psychological scarcity, hunger, food rules, and the effect of repeated exposure. You’ll also hear why having access to a food is not necessarily the same thing as feeling allowed to eat it, how Halloween can give kids an unusual opportunity to become more familiar with candy, and why eating more candy than you expected does not automatically tell you that you “have no self-control.” The goal isn’t to figure out the correct number of mini chocolate bars. It’s to understand the experience well enough that candy becomes less mysterious—and your response can be based on useful information instead of judgment. If Halloween candy feels especially loud this year, try the experiment from the episode: choose a candy you actually like, eat it on purpose, and pay attention to what happens. Hunger, satisfaction, variety, restriction, habit and simple enjoyment can all be part of the picture. Topics include: Halloween candy, food rules, restriction, habituation, sensory-specific satiety, food cravings, hunger and fullness, food trust, intuitive eating, psychological scarcity, overeating, kids and Halloween candy, parenting and sweets, diet culture, and making peace with food. 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. Oct 16

    Are Convenience Foods Unhealthy? | Healthy Convenience Foods, Nutrition & Food Guilt

    Send us Fan Mail Have you ever noticed that food can somehow feel less healthy the second it gets easier? Frozen vegetables. Microwave rice. Rotisserie chicken. Pre-cut produce. Frozen meals. Takeout. They can all save time and make feeding yourself considerably easier — and yet convenience itself can start to feel like evidence that you're not eating “well enough.” But does the amount of work you put into a meal actually tell you anything useful about its nutrition? In this episode of Good Enough Health, registered dietitian Lindsay Martens digs into how to think more clearly about healthy convenience foods, processed foods and realistic nutrition without reducing everything to “good” versus “bad.” We’ll look at what’s actually worth paying attention to when choosing convenient foods, how things like satisfaction, enough food, protein, fibre, sodium, cost and capacity can matter, and why homemade doesn’t automatically mean nutritionally superior.  Lindsay Martens Nutrition's Zoo… You’ll also hear why processed and ultra-processed aren’t always useful enough labels on their own, and a much better question to ask when you're standing in the grocery store wondering whether a convenient option is “healthy enough.”  Lindsay Martens Nutrition's Zoo… Because healthy eating has to work in the life where the food is actually being eaten. Topics include: healthy convenience foods, easy meals for busy days, frozen foods, processed and ultra-processed foods, food guilt, healthy eating when busy, realistic nutrition, meal planning, protein, fibre, sodium, satisfaction and low-capacity meals. 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. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

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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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