Whole, Full, & Alive explores the art and science of falling in love…with your life, with your story, and with who you truly are.
Caitie Corradino is a Registered Dietitian-Nutritionist, certified fitness and yoga instructor, eating disorder recovery coach, meditation teacher, and founder of Full Soul Nutrition. She's also a big fan of kitchen dance breaks, early mornings, all things topped with truffle, world traveling, and serendipity.
Every Monday, she shares no-b******t stories, interviews, and actionable tools to help you feel unshakably worthy, fuel your body for big adventures, and embrace every second of being alive.
Are you ready to enjoy your life, devour each day, take care of your body, and feel really freaking good? This podcast reminds you how you can start getting after ALL of that TODAY, wherever you are. You have everything you need within you to feel whole, full, and alive. Right here, right now.
Follow Caitie on Instagram @caitie.c.rd
Find all of Caitie's offerings, including 1-1 counseling at: fullsoulnutrition.com
Authenticity: Being True to Yourself while Eating, Exercising, & More with Maria Terry
Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Download the Nike Run Club Listen to Rest Days Connect with me: Website | Instagram Connect with Maria: Website | Instagram | LinkedIn 📌Episode Highlights
[06:37] Maria’s History Maria worked as an English teacher and school administrator before deciding to change careers and become a dietitian. She is currently in her first year of private practice as a dietitian. She found the transition challenging. Coming from a large family taught her the importance of connecting with others. People feel seen when they make genuine connections. [09:07] Maria’s Private Practice Maria dedicates herself to helping people heal their relationship with food. There is currently a gap in the nutrition community in terms of online assistance and teaching others what to eat. Her practice focuses on people's relationships with food at a specific point in their lives. They take into account their patient's circumstances, such as age or prior experience. She also advises people on fueling their bodies for the specific type of movement and exercise they prefer. [12:08] Letting Go of Diet Culture Diet culture is a systemic issue, not an individual one. There’s more to diet culture than the thin ideal. You may be stuck in your habits around food and your relationship with food; you don’t have to eat the food in front of you. Social media lacks nuance — the answers on it tend to be point-blank. [15:33] An Unexpected Challenge Leading to Today Maria felt burnt out while teaching and experienced full-body anxiety because of her teaching career. She was in a very dark place until she acknowledged she had to prioritize her health. Health encompasses more than dieting and exercise — it also involves communicating with and understanding your body. Maria: “The truth is, you're allowed to hit these points in your life when you're 25, 26 or 45 or 56, when you realize it's not worth it anymore–the work, the stress, the expectations, the misalignment.”
[21:42] Recovering from Burnout Take the time to think things through and sit in your discomfort. It’s critical to take note of practical health concerns. Burnout recovery isn’t always luxurious self-care; it’s also going to the dentist and checking on your health. Burnout recovery involves building a strong foundation for yourself. Yoga was a turning point in Maria's healing journey. [27:20] The Gray Area in Nutrition Maria: “If you're a dietitian or health provider, anyone in a helper role listening to this, stop answering questions to give the right answer.”
It is vital to provide context and ask additional questions to provide a thorough response to the questions people ask. Sometimes, the best path to take when answering someone’s question is to provide a question of your own that leads them to more appropriate information. Dietitians need to help people understand and think for themselves. [33:19] Relationship with Movement Remove the pressure that exercising is the only path to feeling better because of the results it provides, like fitting into clothes or taking pictures. It’s ok to not have all the answers. Learn to realign yourself with nutrition experts and information. Celebrate the you who decided to go out and improve yourself; movement itself is the reward. Movement doesn't make you worthy. Exercise and incorporate movement into your day because you know you're worthy of being cared for. [40:36] Finding Your Authentic Self We sometimes commit the mistake of shrugging off our authentic selves. Maria's journey to discovering her authentic self involved redisco
Somatic Breathwork: How Deep Breathing Saved My Soul
3 Things We Dive Into In This Episode: The power of taking SPACE instead of filling every moment of your life with a stimulus
The impact of releasing emotions that have been stored in your body through somatic practices like breathwork
What it means to have a regulated nervous system, and how somatic breathwork helps you reach nervous system regulation
📘Resources Check out the Whole Full and Alive online course if you enjoyed this podcast! Whole Full and Alive episodes: Episode 1 - Wholeness: How to Feel Complete as You Are Now Episode 6 - Intuition or Anxiety: How to Tell Which is Making the Decision Episode 8 - Openness: Accepting Life As It Is, While Also Honoring Your Desires Episode 12 - Feeling It All: Reflections From 6 Months of Heartbreak, Change, and Adventure Episode 14 - A Healing Space: Things to Look For in a Therapist + More With Amanda Vasquez Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me and reach out to her to learn more about somatic breathwork on her website and Instagram 📌Episode Highlights
[02:46] No Shame About Who You Are I've felt that I sounded too fiery in my past few episodes. People are often too critical of themselves. However, being whole, full, and alive means showing authenticity. My fiery side and softer side are both parts of me - and I feel no shame about being who I fully am. [07:27] Losing My Soul I felt like I lost my soul during the end of my time in New York and the closing of my last long-term relationship. The soul is the intangible essence unique to every person. I needed an internal sense of safety and regulation to save mine. On a recent retreat, I learned about the impact of somatic breathwork and started practicing it. Despite the constant travel and change, I found a constant, healing relationship in my somatic breathwork sessions with my facilitator. Somatic breathwork saved my soul. With it, I undid the limiting belief that I was inherently a bad person. Caitie: “I feel like I could admit to mistakes that I've made in the past. I could admit to things that I feel shame about and know that I'm still good, that I'm still okay, and that I'm still lovable. These things are not actually unlovable about me. These things are actually things that I've learned from and grown from.”
[19:37] Taking Space For Yourself It’s rare for people to take the time to sit, be with themselves, and tune into their bodies. Too often, people try to fill every part of their lives. We end up suppressing our emotions and pushing through them. Taking space allows you to process, learn, and heal from your experience. It's in silence where intangible energy can be processed and exchanged. When you take space, you don’t suppress, ignore, or distract yourself from feeling your emotions. Another option is to have someone else hold space for you. Caitie: “Having space gives you the ability to digest your experiences. It gives you the space to actually integrate all the things that are happening to you in your life. And learn something from them, heal from them and kind of crystallize them into wisdom. That sounds a little cheesy. But having space allows you to really integrate all the experiences you're having in your life.”
[30:18] How to Practice Somatic Breathwork There are multiple ways to practice breathwork other than somatic. Some types use over-breathing or relaxed breathing techniques. When practicing somatic breathing, you first inhale and exhale through your mouth. This action stimulates your nervous system and helps you feel what needs to be released. Next, hold your breath for a moment. During this time, you might feel an intense download. Finally, go into the regulating phase. Inhale and exhale through your nose to regulate your nervous system. [3
Special Wednesday Episode: Nutrition Q&A Part 2
3 Things We Dive Into In This Episode: Why you don't need a "detox" or "cleanse" to feel good in your body
How to “mute, unfollow, or block” people or pieces of content that encourage you to go on restrictive diets or shame your body
Why rigid diets are dangerous and ineffective
Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram Connect with Christina: Website | Instagram | LinkedIn 📌Episode Highlights
[05:46] “Cleansing” Your System ‘Doing a detox’ is unnecessary because our bodies have their own cleansing systems. To feel more centered after a period of eating unbalanced meals, ask yourself: what was missing? Learn to nourish your body regularly. Devise a system that allows you to eat what you want while still getting balanced meals.
[10:42] Christina: “And so the detox isn't going to do anything for you, other than drain your bank account.”
[12:45] Learn not to Feel Ashamed There’s no shame in indulging in a more spontaneous and flexible diet once in a while. Honor the needs of your body. Shame is a complex emotion that must be processed to achieve balance. [15:54] Mute, Block, and Unfollow If someone continues to make comments about their diet, body, or food — or worse, your diet/food choices or body — you can implement my mute, unfollow, or block framework. Muting the person looks like completely changing the subject. Unfollowing them would be walking away from the conversation and physically distancing yourself from the person. The block is the toughest one. This looks like straight-up setting a boundary and what this entails exactly depends on you and your relationship with the person. Whatever you choose to do at the moment is right for you. Don't pretend to agree with someone if you don't. Engage with positive content, conversations, and people.
[18:02] Catie: “If you're trying to heal your relationship with food, your relationship with yourself, your relationship with your body, get the F out of there! Prioritize yourself. You deserve better–especially if you're doing the hard work of healing right now”
[21:36] On Weddings and Diet Culture It’s not shameful to show up as your authentic self during weddings.
[23:00] Catie: “Let's not pretend that we don't get really moody when we don't have enough carbohydrates. Let's not pretend that our personality doesn't change when we're calorie restricting or hyper-focusing on the serving size of rice. It's really important to note that going on extreme and restrictive diets and shaming yourself into losing weight really does change your mood.”
Restrictive diets can only bring superficial and fragile confidence. Dispel the myth that one must diet before attending a wedding. Body shaming is a problem that spans generations. [27:15] What's a Body Image Coach? Body image coaches have the skills necessary to assist their clients in healing their relationship with their bodies so they can make long-term nutritional changes. Consider how you arrived at your assumptions about your body image. It's essential to work with a professional who understands you. Spend some time experiencing and being in your body. [34:21] Energizing Routines To brighten your mornings, spend some time in the sun. Always make time to do what you love. Learn how Christina prepares simple and nutritious meals in the upcoming Whole, Full, and Alive online course! [37:59] This Week’s Action Experiment Step 1: Recognize why a detox seems appealing to you. Step 2: Determine which habits can support you in regaining your center and feeling grounded. Step 3: Use the mute, unfollow
Becoming a Dietitian: Nutrition Q&A + More with Christina Constantinou
3 Things We Dive Into In This Episode: Failure, pivoting, and the winding road to becoming a Registered Dieitian The difference between nutritionists, dietitians, and therapists. Why we DON'T focus on the pursuit of intentional weight loss at our practice 📘Resources Check out the Whole Full and Alive online course if you enjoyed this podcast! Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram Pursuit of Intentional Weight Loss - A study by Caitie 📌Episode Highlights
[01:38] Kindness for Yourself Take a quiet moment to be kind to yourself and spread that kindness with each other. Being kind to yourself can give you the energy to do things and build good relationships. [12:03] Who is Christina? Christina Constantinou is a registered dietitian with experience working in different roles. She is a clinical dietitian and fills an outpatient role at Full Soul Nutrition. Her Greek origins are a significant part of her identity. Many would describe her as a warm, cozy, and down-to-earth person. People often find themselves comfortable talking to her. Christina’s work as a dietitian brought out the best of these characteristics within her. [15:41] The Many Hats of a Dietitian As a clinical dietitian, Christina works in an inpatient setting at a hospital alongside doctors and other dietitians. She counsels patients whose treatments include diet and lifestyle changes. Usually, she would only have a short time with them. Christina works one-on-one with her patients for an hour each at Full Soul Nutrition. She discusses several different things regarding nutrition and better health. The counseling skills she honed as a clinical dietitian carry over in her outpatient role. Christina first was a relatively new dietitian when the pandemic hit. She learned to be adaptable and work well under pressure. [21:24] Step-By-Step Guide to Becoming a Dietitian Christina’s journey to becoming a dietitian was one of her biggest challenges. The first step is to take prerequisite nutrition and science courses in your undergraduate studies. The next step is to apply and match with a dietetic internship and complete hours of supervised work. To match for an internship, you have to apply to different offered programs and rank them. There's a 50% chance of matching with your preferred program. Lastly, you must pass your board exam to become a registered dietitian. [25:30] Overcoming Obstacles One of Christina's terrifying moments in her journey was when she didn't match with any of her preferred programs. Fortunately, she found out that she could apply for programs that hadn't filled their spots. She applied everywhere she could. Christina matched with a program from home and moved her whole life from New Jersey to Missouri. Despite the change, she completed her internship and passed the board exam on her second try. Christina and I both found that the real learning starts once you begin your career as a dietitian. [32:03] Christina’s Internship Experiences Christina had to move to Missouri at 21 years old and face terrifying challenges alone. Despite that, she found it was one of her best decisions. Christina’s struggles made her stronger. What she thought was the end of the career she dreamed of became the beginning of her journey. She learned to be more sensitive and find value in her experiences. It's hard to do what's best for you, but Christina persevered. Christina: “Taking each day by day and really finding value in each of these experiences and everything that was happening in my life at that time. Professionally, personally, and spiritually, all of these things made me so much stronger. It made me such a better clinician.”
Christina had thought she was an incompetent dietitian because of her failing
A Healing Space: Things To Look for In A Therapist + More With Amanda Vasquez
3 Things We Dive Into In This Episode: What it means to "hold space" and why it's critical to find a therapist or provider who can do that What is energy healing and somatic healing and why is it useful in conjunction with psychotherapy What "the body keeps the score" means 📘Resources The Body Keeps the Score by Bessel van der Kolk Connect with Amanda: Website | Instagram Check out Amanda’s Feminine Rising program and tap into your feminine energy. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with Caitie: Website | Instagram 📌Episode Highlights
[06:56] What Makes Amanda Amanda is analytical and observant. For her, the world is infused with meaning that she enjoys exploring. She loves psychology and her role as a witness and observer of the world around her and its people. Amanda describes herself as creative and heart-centered. Her core principles include being service-oriented and a person of integrity. Simply being around her encourages you to empower yourself. Amanda maintains positive energy by being grounded in her body and knowing she is safe. She doesn't let herself be swept away by negative thoughts. [11:10] What Does Amanda Do? Amanda has a master’s degree in psychology from Columbia University. There, she combined spirituality and psychology. She is also a yoga teacher and a Reiki master teacher. She wants to help women reconnect with their womb space and in turn, reconnect with their bodies and feminine energy as well. The womb space is an energetic space located beneath the belly button, and is connected to a person's sexuality and sensuality. Amanda found her spiritual awakening in yoga and meditation. She thought of integrating spirituality with Western theory to bridge the mind-body connection. [15:14] Understanding a New Perspective Understand that you are an energetic being more than your physical body. Everyone is interconnected in the universe. Amanda: “We are beyond just our physical body. We are energetic beings. Everything in the universe from the scientific perspective is made up of particles of atoms and cells. And so in that same way, we are interconnected with everything that exists in the universe.”
Within your energy body are your chakra systems, also known as energy centers. The Sacral Chakra and the Root Chakra are under the belly button. These chakras are how you experience pleasure, joy, and different emotions. The Root Chakra is where we develop energetically from. The Sacral Chakra is associated with creation and life force energy. When shame builds up inside us, it can block the chakras and prevent us from fully enjoying life. [20:00] Healing From an Energetic New Perspective Humans can create different defense mechanisms from pain. Unfortunately, this can also make it challenging to find and tackle the root cause of their pain. The unconscious realm is a space full of the unknown. In this realm, you might find the root causes of what troubles you. The chakra system and Reiki practice help you dive into the unconscious. Diving into your body energetically discovers your body's record of experiences. You can honor and validate what you've gone through to feel wholeness. Energy and somatic work can help you clear out the stagnation that’s blocking your system. [26:55] Learning to Hold Space Amanda met many amazing facilitators from different healing circles. They had a beautiful way of holding a space where others feel safe and share their voice. Her naturally analytical, curious, and observant nature gave Amanda what she needed to hold space. Holding space means recognizing each individual’s reality and human experience. This space is where they are allowed and encouraged to share that. Amanda: “I think that that's also what holding space is all about. It
Somatic Healing, Social Media, & More: Redefining ED Recovery with Mimi Cole
Three Things We Dive Into In This Episode:
The importance of the mind-body connection for your healing (from all things)
The balance between naming your mental health struggles and not over-identifying with them.
Navigating the messy world of social media without letting it overwhelm you
Connect with Mimi: Instagram | Website
Work with Mimi at New Moon Rising Wellness
A Body Image Workbook for Every Body by Rachel Sellers and Mimi Cole
The Lovely Becoming
Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!
Connect with Caitie: Website | Instagram
[05:11] Who Is Mimi Cole?
Mimi enjoys quiet time by herself. She prefers creating deeper connections with small groups of people.
She loves to read and is interested in language and communication. Mimi also enjoys food and mocktails.
Despite growing up in Northern Virginia, she considers Nashville her home.
She works as a licensed therapist in Franklin, Tennessee, specializing in disordered eating and obsessive-compulsive disorder.
Mimi is also a speaker, podcaster, and the co-author of a body image workbook.
[09:54] A Body Image Workbook for Every Body
Mimi and Rachel wrote the book after realizing there were only a few patient resources about body image.
You can find a lot of social media posts and online articles, but the workbook is a comprehensive resource for all.
A Body Image Workbook for Every Body talks about nuances and marginalized identities.
Mimi and Rachel are now working on a revision. They want to include eating disorder recovery and more helpful content.
[14:05] What Is Your Body Telling You?
The polyvagal theory talks about how the body wants to feel safe and secure.
People often over-intellectualize body image. However, you can’t always think your way to healing.
A deeper understanding of your body and its nervous system can help you heal better.
Be aware of your body. What’s going on internally?
Mimi: “[The nervous system] gives voice to what’s going on internally when we feel like we’ve either reached a limit on what we can talk ourselves through, or when we understand that trauma lives in the body and we have to move through it in certain ways in order to heal.”
[16:45] What Mimi Struggles to Overcome
Mimi feels like she hasn’t truly overcome anything. She still does her best to help her body feel safe.
She loves her work as a therapist. However, Mimi notices feeling agitated as she works with people.
Listening to her body, Mimi realized this feeling was telling her to take a step back from work.
She has a tendency to label what she feels. Mimi walks the thin line between validating herself and over-identifying with her struggles.
Nonetheless, people can ground themselves in validation without over-identifying with their disorders.
Mimi: “It’s a very thin line between when we’re seeking validation and when we are over-identifying. We can ground ourselves in the fact that it was still valid and real. We don’t have to have this identification so closely with the disorder.”
[21:15] Giving and Seeking Validation
Mimi has caveats for those recovering. Your eating disorder is valid, and you don’t have to be stringent about the care you receive.
Recovering from your eating disorder doesn’t make it any easier or less valid.
In her practice, Mimi makes space for nuances in their conversations. She considers what her clients need and asks how they feel about her words.
Social media makes having these conversations more difficult. There’s no space for connection and individualization.
[29:23] Navigating the Chaos of Social Media
Pay attention to how you feel and what you see online.
Social media can
Informative and fun!
I love this podcast because Caitie is so down-to-earth! I feel like I am sitting in my living room chatting with friends while I listen. Caitie offers insight on so many topics and I love the guests she brings on. Caitie’s energy and authenticity are unmatched! Go listen!!!!
Caitie is an amazing podcaster: her stories and wisdom are so perfectly intertwined, her speaking is beautiful, and her messages deep. I love listening to her and feeling the comfort of her guidance.
Excited to Hear Caitie’s Unique Healing Perspective
I just binged the first three episodes and am in love with this podcast already! Caitie approaches healing and health in such a fun, unique, and relatable way. I’m really enjoying learning more about Caitie’s why and how she learned to embrace fullness, wholeness, and aliveness. The podcast is already full of tidbits of wisdom and lessons and I can’t wait to listen more!