Episode 16 - Weight Bias and Fat Phobia in Healthcare

In this powerful episode, we dive deep into the topic of weight bias—both implicit and explicit—and how it affects individuals, especially in the realm of healthcare. Drawing from original research, personal stories, and compelling studies, we explore the stereotypes and stigma often associated with higher body weight, including assumptions about laziness, attractiveness, and success. Learn how perceived weight bias—especially common among women—is not only harmful emotionally, but also medically. We discuss how weight stigma leads to poorer healthcare outcomes, avoidance of doctors, and increased risk for depression, anxiety, emotional eating, and even suicidal thoughts. Real-life cases, including the story of Ellen Maud Bennett, highlight how devastating this issue can be. We also examine research showing that weight bias stress may be a key contributor to health problems, such as increased heart disease risk and elevated A1C levels—independent of BMI. These findings challenge the conventional focus on weight loss as the primary path to better health. Finally, we talk solutions: how we can reduce weight bias in ourselves, our culture, and especially in healthcare. Discover the importance of weight-neutral care, how to reframe health goals, and why we must stop assuming weight is the most important health metric. Whether you're a healthcare provider, patient, or just curious about the intersections of weight and wellness, this episode offers eye-opening insights and practical steps for fostering a more compassionate, effective approach to health.

Episode 15 - BMI and Why it's Stupid!

In this episode, we break down the truth about BMI (Body Mass Index) — what it is, where it came from, and why it’s still used in modern healthcare despite its many flaws. Learn how BMI impacts health stigma, why it doesn’t tell the full story about your body, and what better indicators of health you should focus on instead. If you’ve ever asked, “Is BMI accurate?” or felt discouraged by the number on a scale, this episode is for you.

Episode 14 - The Gut Microbiome: How Food Affects Our Gut Bacteria

In this episode of the Komplete Nutrition Podcast, we dive into the world of the gut microbiome—the trillions of microbes that impact your digestion, immunity, metabolism, and even mental health. We break down how your gut health is shaped by factors like birth method, diet, stress, antibiotics, and more. You'll also learn how gut imbalances can contribute to issues like IBS (Irritable Bowel Syndrome), SIBO (Small Intestinal Bacterial Overgrowth), and poor nutrient absorption. Plus, we share actionable tips using prebiotics, probiotics, and gut-friendly habits to help you improve your microbiome and overall well-being. Perfect for anyone searching for answers about gut health, bloating, gas, and nutrition.

Episode 13 - Intuitive Eating Part 2: Understanding the Last Five Princples

In this episode, we continue our deep dive into the transformative practice of intuitive eating, based on the groundbreaking work of Evelyn Tribole and Elyse Resch. If you're tired of yo-yo dieting, food guilt, and the toxic influence of diet culture, this is the episode for you. We explore Principles 6–10 of intuitive eating, including:

Topics covered:

• ✓ Challenging the Food Police and rewriting your internal food rules
• ✓ Coping with emotions with kindness instead of judgment
• ✓ Embracing body respect and the concept of body neutrality
• ✓ Rediscovering joyful movement and moving because it feels good
• ✓ Practicing gentle nutrition—a balanced, compassionate approach to health

Our hosts, Kylie and Spencer, unpack real-life strategies for rejecting food morality, understanding emotional eating, and creating a healthy relationship with food and body image. Whether you're starting your intuitive eating journey or looking for support in healing your relationship with food, this episode is packed with actionable insights

Episode 12 - Intuitive Eating Part 1: Understanding the First Five Principles

Welcome back to the podcast! In today's episode, we start our deep dive into Intuitive Eating by Evelyn Tribole and Elyse Resch, focusing on the first 5 principles that guide this revolutionary, anti-diet approach to food and wellness. If you're tired of the toxic cycle of yo-yo dieting, weight obsession, and food guilt, this episode is for you. Co-hosts Kylie and Spencer unpack what it really means to:

Topics covered:

• ✓ Reject the Diet Mentality – Learn how to break free from the billion-dollar diet industry and shift toward sustainable, healthy lifestyle changes.
• ✓ Reject the Diet Mentality – Learn how to break free from the billion-dollar diet industry and shift toward sustainable, healthy lifestyle changes.
• ✓ Make Peace with Food – Discover how to overcome the deprivation mindset and create an abundant, guilt-free relationship with eating.
• ✓ Discover the Satisfaction Factor – Explore why pleasure is a vital part of health and how to stop moralizing food choices.
• ✓ Feel Your Fullness – Get practical tips on reconnecting with your body's fullness signals and developing mindful eating habits.

We also share personal stories, real-life examples, and useful tools like the hunger and fullness scale, helping you apply these principles in your everyday life.

Episode 11 - Understanding the Four Eating Personalities

In this episode, we explore the four main eating personalities and their subtypes, shedding light on how our relationships with food shape our behaviors and habits. These eating personalities are taken from the work of Evelyn Tribole & Elyse Resche in their book called "Intuitive Eating". Go check them out, we highly recommend! The Four Types of Eating Personalities: Intuitive Eater: These individuals have a balanced relationship with food. They listen to their hunger and fullness cues, treating chocolate cake and broccoli with the same emotional neutrality. Professional Dieter: Always on a diet, endlessly cycling through restrictive plans. Overcoming this involves rejecting the "diet mentality" and learning to recognize red flags like extreme rules or promises of instant success. The Careful Eater: Hyper-focused on “clean” eating, often verging on orthorexia. Shifting to flexible nutrition and a value-driven, not fear-driven, mindset can help. The Unconscious Eater: This group mindlessly eats, broken down into four subcategories: Chaotic Eater: Eats on the go, often skipping meals or grazing throughout the day. Structured meals and prepared snacks can help. Emotional Eater: Uses food to cope with feelings. While emotional eating has its place, building emotional resilience and finding alternative coping mechanisms is crucial. Refuse-not Eater: Eats whatever is offered to them. Managing the environment and practicing saying "no" can reduce unnecessary snacking. Waste-not Eater: Cleans the plate to avoid wasting food. Learning the "last bite threshold" and saving leftovers can help this personality adjust.

Episode 10 - This is Us!

In this episode, we wanted to introduce ourselves and tell you why you should listen to us! After all, there are a multitude of podcasts centered around health and nutrition. Why us? Well, we believe that we have a unique viewpoint of how food should be, well, viewed, and we decided we wanted to share that perspective as best we could. We also think its fun to talk about food! Please enjoy this episode of Komplete Nutrition, and we hope by the end you feel a little more familiar with us and a little more confident in what we have to say. Thanks for listening!

Episode 9 - Ozempic, Mounjaro, Wegovy...A Dietitian's Opinion

In this podcast episode, Kylie and Spencer explore the emerging trend of weight loss injections like Ozempic, Wegovy, and Mounjaro, diving into their science and societal impact. They trace the history of and evolution leading to GLP-1 receptor agonists. These injectable medications, initially approved for Type 2 Diabetes, are now gaining traction for weight management and cardiovascular benefits, offering up to 15-20% weight loss and reduced A1C levels. The hosts unpack the mechanism of action—how GLP-1 mimics natural hormones to stimulate insulin, suppress glucagon, slow digestion, and enhance leptin signaling for fullness. They discuss accessibility challenges, from high costs to compounded alternatives, along with the FDA's stance on safety concerns. The episode also highlights risks like nausea, thyroid cancer, and weight regain post-treatment, while emphasizing the importance of pairing these medications with lifestyle changes for sustainable health. With insights into their impacts on heart and kidney diseases, the hosts encourage informed decision-making, advocating for body autonomy amidst growing societal judgment.

Episode 8 - Mindset Reset Using Cognitive Behavior Therapy Techniques

In this episode, discover how to avoid the most common mistakes people make when trying to create lasting change—including relying on extreme rules, taking on too much at once, or struggling with self-compassion. Hosts Kylie and Spencer unpack the difference between fixed mindsets and growth mindsets, sharing real-life examples and actionable insights to help you embrace personal transformation. Learn how to identify and reframe cognitive distortions like black-and-white thinking, catastrophizing, and emotional reasoning through techniques grounded in Cognitive Behavioral Therapy (CBT). Gain practical tools like "Catch it, Check it, Change it" to shift your thought patterns and stay motivated. Whether you’re tackling new habits, building self-confidence, or seeking sustainable change, this episode provides the tips, strategies, and mindset reset you need to move forward with clarity.

Episode 7 - Mediterranean Diet: Unraveling the Mysteries

On today’s episode, we take a deep dive into the Mediterranean diet, hailed as the ultimate heart-healthy eating plan. With proven benefits for managing chronic diseases like cardiovascular disease and diabetes, enhancing cognitive function, and promoting anti-inflammatory nutrition, this lifestyle offers a wide variety of health benefits. We take a closer look at what the studies say and show the scientific evidence that support this type of eating. We also explore realistic and applicable ways to make this eating pattern more digestible. Pun intended ;)

Episode 6 - Yo-Yo Dieting and How to Stop!

Struggling with the ups and downs of yo-yo dieting? Have you lost and regained the same weight over and over again? In this episode, Kylie and Spencer explore the emotional, psychological, and practical sides of breaking free from the diet-deprivation cycle. We discuss the impact of scarcity versus abundance mindsets, how to make peace with food, and the path to sustainable health. Expect personal stories, expert insights, and actionable steps that help you shift from restriction to balance. Whether you're stuck in the yo-yo cycle or looking to help others find food freedom, this episode is a must-listen!

Topics covered:

• ✓ Defining yo-yo dieting
• ✓ How to stop
• ✓ How to feel more in control and avoid binges

Most of us embarking on a health journey has experienced this. Let us help you avoid this common crash and burn.

Episode 5 - Micronutrients: Vitamins & Minerals

In this episode we dive into essential micronutrients. We also explore supplements, who needs them, and how to choose the right ones.

Topics covered:

• ✓ The role of micronutrients
• ✓ Micronutrients of concern
• ✓ Who needs supplements and how to choose the right ones

Subscribe now and join Kylie & Spencer every week for expert insights on nutrition, mindful eating, and sustainable wellness—without dieting!

Episode 4 - Fat: Does It Really Make You Fat?

For years, fat was labeled the villain of nutrition—but is dietary fat really bad for you? In this episode, Kylie and Spencer bust common fat myths and explain why healthy fats are essential for brain function, hormone balance, and long-term well-being.

Topics covered:

• ✓ The role of fats in metabolism and health
• ✓ How good fats support heart health and brain function
• ✓ The truth about saturated fats, cholesterol, and weight gain

If you’re confused about which fats to eat and which to limit, this episode will help you build a healthy, balanced diet without fear. Each episode of The Komplete Nutrition Podcast is designed to help you ditch diet culture, improve your relationship with food, and make sustainable, realistic changes for lifelong health.

Episode 3 - Carbs—Culprit or Hero?

Are carbs really the enemy of weight loss? With so many people cutting carbs in search of better health, it's time to set the record straight. Kylie and Spencer break down why carbohydrates are essential, how they fuel your body, and why extreme low-carb diets like keto often fail in the long run.

Topics covered:

• ✓ How carbs impact metabolism and energy
• ✓ Why low-carb diets aren’t sustainable for most people
• ✓ How to incorporate carbs in a balanced way

If you’ve ever struggled with carb cravings, blood sugar management, or food guilt, tune in to get evidence-based strategies for a balanced diet.

Episode 2 - Protein: Should it really be on a pedestal?

Protein is often hailed as the ultimate macronutrient for weight loss and muscle gain—but is it really the key to optimal health? In this episode, Kylie and Spencer debunk common protein myths and reveal the science-backed truth about how much protein you actually need for energy, metabolism, and satiety.

Topics covered:

• ✓ How much protein do you really need?
• ✓ What happens with too much and too little protein?
• ✓ The truth about protein powders and supplements

If you want to build a stronger, healthier body without falling for marketing gimmicks, this episode is a must-listen!

Episode 1 - Defining Health

Are you overwhelmed by conflicting health advice? In this episode of The Komplete Nutrition Podcast, Kylie and Spencer break down what it really means to be healthy beyond dieting, calorie counting, and food guilt. They explore mindful eating, intuitive nutrition, and sustainable lifestyle habits that support long-term wellness—without restrictive dieting. If you’ve ever wondered how to build a balanced, anti-diet approach to health, this episode is for you!

Topics covered:

• ✓ What does "healthy" actually mean?
• ✓ How diet culture confuses our understanding of health
• ✓ ABCs of nutrition - Adequacy, Balance, and Consistency

Listen now to rethink your health and wellness goals - no fad diets required!