Podcast Transcript of Healthy Sexy Nutrition Episode 1
INTRO: Welcome to Healthy Sexy Nutrition with me, Michelle Fox, culinary nutritionist, health coach, and your host for this podcast. I teach busy professionals how to get more nutrition in their bodies and how to have more fun in their home kitchens. If you struggle with consistency or sometimes forget to make your needs a priority, or you avoid planning your meals, you, my friend, are in the right place.
Join me each week for inspiration to increase your energy, discover new recipes, manage your hormonal woes, and so much more. You are a busy professional, but that does not mean your nutrition should suffer. You deserve to live in a body and have a life that you love. Let's dig in.
MICHELLE: Hello and welcome to our first episode of Healthy Sexy Nutrition! It gets jazz hands because, oh my goodness, I have waited so long to get this podcast going. I am excited to share that I've got two of my favorite people in the world with me, my sister Andrea, and my brother Michael. Do you guys wanna say hi?
ANDREA: Hello!
MICHAEL: Hey everybody. I've been practicing.
MICHELLE: Nicely done little brother and I just wanted to start off with a story. I don't think I've even told you two this before, but about 10 years ago, I remember being in a mastermind with three other badass creators and entrepreneurs. And one of the women, Sandra Graham, she heads up the smart cookie collective right now. She had us walk through this exercise of the perfect day and we were all about, you know, manifesting the next step, manifesting the big dream. And so, she said, write out you know, get quiet. Think through your perfect day. And I remember saying things like—well actually a little bit more backstory.
I was at my townhouse with Angel, who's now 15. I think she was four at the time. So again, it's been some time, but I, you know, recently divorced, not really loving the job I was in, having lots of ideas of the company I wanted to create. And I remember talking about things like I wanted a loving partner. I wanted to wake up with Angel and have a big stack of gluten free pancakes, cuz that's what we both love to share together. I remember talking about dropping her off at preschool, so that I could go ahead and have a nice spa day for the rest of the day. But then coming home from the spa, I talked about walking around the block with my really cool dog, cuz I had recently lost a dog. So I was manifesting having a dog. And I said, while I was on that walk I was on the phone with my brother and sister, because they always light me up. And that's the times when I can think of some of the big times in my life and even the small, quiet times in my life when I'm with my brother and sister, that is when I feel the safest. That is when I feel the happiest.
And so, I love that you know 10 years ago, I put that in black and white. And now, as I'm manifesting one of my bigger dreams in my life, you guys are here by my side. So thank you. Thank you. Thank you.
MICHAEL: Yes. Happy to be here. I love that smile. We love this smile.
ANDREA: Yes. Thank you for sharing that. That, yes. I love it.
MICHELLE: Yay. My pleasure. My pleasure. We've seen a lot of life together. The three of us.
MICHAEL: We have. I feel safe with you all. You too are by guiding lights. My two big sisters who helped to raise me, I'll admit it in front of everyone.
MICHELLE: Sorry Mom, I'm not gonna edit that one out. We have it now. In the voice, on record. So, yeah, so I wanna do all here for my first episode to introduce it to my community. I'm sure at this point, there will have been some promotions on Instagram, which by the way, if you all are not following me on Instagram, I’m at michellefoxlove. That is where I put a lot of my love and energy.
So if you want freebees, if you want tips on nutrition, if you want support on your health journey, come on over to Instagram, and and have some fun with me.
But also I wanted to kind of turn the mic over to my sister and my brother to let them ask questions so that you can hear it from me, because my number one value in my company is community. Number two value. Very close to number one is fun. And so, with that, I want to bring my full and authentic self to you so that you can feel the love. You can feel the support. And you can feel nourished. So, who wants to start.
MICHAEL: Me! I wanna start.
MICHELLE: All right, brother. Bring it. Bring it.
MICHAEL: It's the youngest child in me. I wanna just start setting the stage, like tell me how you decided to do this and why.
MICHELLE: Yeah. Awesome questions. Thank you. So, my community tends to be busy professionals over the age of 40, which all three of us fall into that category right now. And we are busy. We are busy building businesses. We are busy raising children. We are busy creating side hustles. We are busy trying to find time to spend time with friends.
I mean the three of us struggle to find time to spend time with each other. So, all of that to say, if there is going to be information, and it has to be delivered where we can grab it. It has to be easy to access. And so, I decided. To reach my community, the quickest, the easiest, the most supportive and nurturing is to make the podcast. Because, not everybody has time to watch my 30 minute and 60 minute Facebook lives—which by the way, I am still committed to doing those every second and fourth Thursday of the month. That's also at michellefoxlove on Facebook, 11:30 mountain.
But with that, a podcast, I can take these nuggets of information. Share it with my community and my community can listen while they're doing the laundry, while they're out on the walk with their dog, while they're maybe resting, or maybe hiding from the children in the closet. I don't know, but I just feel like podcast are way easier to get information compared to watching video.
Did I—I feel like I answered one question. Did I answer both of the questions?
MICHAEL: Yeah, no, that was it for sure. The new medium is such a big deal. And like you said, it's just so easy. I can just grab my phone and push play. And you know, if I'm behind a week, it's always queued up for me and I can do it anytime I'm doing anything. And hiding from the children is one of my activities. So, I'm shocked that you know that, I'm really disappointed. You know that about me. I think you were talking directly to me, but you know, it's OK.
MICHELLE: I'm glad cause you, you are part of our community, so yes. And hopefully that means I'll be whispering in your ear through this podcast as the weeks and the months go by.
MICHAEL: I look forward to it.
ANDREA: Me too. I think that's such a great idea, because like you said, okay, well, whatever you're doing, so if you're cooking and you can't necessarily watch, but you can listen. So, I'm, yeah, I'm pretty excited about that. But I wanna know more of like—well, what are—what should we be expecting? What is to come? What are we looking forward to?
MICHELLE: Yes. Love that question. Thank you for asking. So much. You both know me. I could talk about nutrition all day, every day if you let me. With that said, I promise to keep it entertaining. So, it will be a variety of quick hits. Of just me. I'll call 'em probably clicky episodes where I will share easy to access tools and maybe new ideas for you to consider that week too. Gently increase your health. Gently increase your health habits to gently nourish you for that week. So, we'll have those quicky episodes.
I also already have a few episodes lined up where I'm interviewing other health professionals who can add an alternative idea to also support your health. And when I say health, I do mean whole body health. So, I often focus a lot on the body and nutrition, but a lot of my health providers slash colleagues are also talking about mental health, which is huge, and spiritual health. Because we do wanna, again, I can't overuse the word, we want to nourish and support our community as much as possible.
ANDREA: Nice.
MICHELLE: Thank you for asking.
ANDREA: You're welcome. I love the whole culmination. I think all of that is so important.
MICHELLE: Well, and you both have been awesome students in my healthy, sexy group coaching programs. Which by the way, if you're listening, if you wanna get on the wait list for the next time we open that program you can just go to michellefox.com/group coaching and find out more information there.
And, I know I said I'll let you guys lead, but you know, being the big sister, I can already feel myself jumping in which I'll go ahead and insert myself. You be like, maybe just like a quick thought about your experience in any of my group coaching programs. And I do promise quick and then I'll zip it and I'll wait for you all to, try to lead again. How about that?
MICHAEL: Andy, you wanna start? Or you want me to go?
ANDREA: I like the little nuggets that end up just making a huge difference. So, call 'em little nuggets, cuz you're like, oh. I think I might have heard you say that before, or I've never heard it, but I'll just try something small and it turns out to be so transformational. Just simple things.
The vegetables in the jars, like I was like, oh, okay. You know? Yeah. But it really makes a big difference. And just like the planning that changes everything. The little nuggets, like the setting the timer for me to remember to drink water. I've got it right here with me, by the way. Cause uh, I'm trying to hold onto those little nuggets that end up being much bigger than what I originally thought. So I'm grateful for those.
MICHELLE: Nice. Thank you for sharing. That just makes my heart so happy. Cool.
MICHAEL: I would for sure. Plus on that, the little nuggets are super helpful. You know, sometimes when I'm feeling tired instead of reaching for some coffee or some caffeine, I just drink some water. Like I know from talking through it, sometimes that's all you need just to give yourself some energy, your body will pick up on it. Right. And, numerous other tidbits I've picked up. But also just the community, like you said, that's your number one. Hearing from people with their challenges, their struggles, their successes, right. Their victories. It kind of pushes me as well. Right. So you know, I think sometimes it's all right, it's a month. Can I eliminate sugar and wheat? And cheese? And dairy? And then I fall down and I have a slice of pizza at my son's birthday party. And I'm like, oh my goodness. I failed. But then hearing somebody else say, “Hey, I blew it this week and I'm getting back on the horse Monday.”
That gives me the motivation to get right back on it as well, and forgive myself. And, you know, the fact that you were so supportive and you remind us not to beat ourselves up and it's not, you know, it's something where you expected to be a hundred percent on. It's really just the awareness, the motivation. That's a big deal, because I think most diets have a failure rate because people fail once and then they just give in.
But having that community remind you, “Hey, it's okay. Well, we're getting back on it. We're getting back together.” Super helpful for me.
MICHELLE: That also makes my heart happy. Yay. So you felt the compassion that I was giving. You were picking up what I was putting down.
MICHAEL: I was. I was picking it up. I needed to pick it up. I needed to pick it up.
MICHELLE: Good. Because you are human. And, I feel like you've always been making great choices. We make the choices that don't feel so great. It's like, okay. Yeah. Especially when you're over 40, I feel like our bodies feel it so much quicker and it's like, okay. Yeah. I guess I'm learning that lesson again. And we're just gonna try again tomorrow.
MICHAEL: Real time lessons. Yes. It's amazing. No one warns you about this.
ANDREA: Right. I can tell a difference immediately, like, oh, wait a minute. Okay. All right. Let's keep pushing. And I appreciate the gentleness of the reminders or the okay, you're human and okay. You know, kinda like Michael saying, “Okay, I'll beat myself up,” but then it's like, okay, no, I'm human and okay. The gentle reminders, that's very much appreciated.
MICHAEL: It is, and it is gentle I think. Yeah. I'd beat myself up more like uhoh, Michelle's not gonna be upset with me, but I'm upset with myself. So that's not just a reminder. Hey, let's forgive ourselves and let's stay positive and keep moving.
ANDREA: Agreed.
MICHAEL: So thank you for that. Thank you for giving the room.
MICHELLE: The room to be human.
MICHAEL: To be human. Absolutely. oh, absolutely.
MICHELLE: My pleasure.
ANDREA: The energy, you know, just that healing energy and that positive encouragement. It's huge.
MICHAEL: Agreed.
MICHELLE: So, I know I said I'd let you all lead, but you know, big sister, I just can't help myself. Which really makes me giggle. But with that, I think you’ll actually love me jumping in here, because I wanna know your favorite memories in the kitchen. And I'm really curious to see if we're gonna have any crossover since you know, the three of us were raised and grew up in the same household. But, when you think of nutrition, when you think of delicious food and maybe they're not synonymous, but hopefully they are. But if not, it's all good. But, when you think of food nutrition, our kitchen on Virgo drive, like what's one of your favorite memories that pop up.
ANDREA: Aww. Well…
MICHAEL: I know I have a few. I loved when mom would pull out these skillets at dinner time and we knew it was gonna be breakfast at dinner. That blew my mind and was like the best treat ever. Eggs and pancakes, you know, and maybe bacon I can remember. I know pancakes for sure. Cause that's why the skillet came out. You know, homemade pancakes at dinner time was just like, that's a big deal, but I still remember that to this day, the skillet.
MICHELLE: I love that. What about you Andrea?
ANDREA: I remember that. It was like, Ooh, we get to have breakfast for dinner. Like that's something new and no one else is doing that, you know?
MICHAEL: Yep. Yep. Exactly.
ANDREA: That's special. But yeah, I would also say, well, I just remember like, okay, coming home or after school and we were all like ready. Mom would come home and just you know, even if she's bringing groceries or whatever, and we just knew it was gonna be something good.
MICHAEL: Yes. Go street night. And then we would fight over who got to put the groceries away. Like I, with this and the cupboard. I can't believe we would do this, but we'd say no, my time, my turn to organize the cupboard, we had, you know, that cupboard down low, where we'd keep the cereal and vanilla Bars and, you know, whatever. And we would literally take turns and it would be a fight.
ANDREA: Yes.
MICHELLE: And it feels like you're kinda leaving out one of the big parts about that cupboard, which is that you, Mike nice would take that food and hide it in your bedroom.
MICHAEL: We're gonna leave that part out. We were not. Suppose my attorneys call you and tell you not to talk about that. Cause that's unacceptable. I would only hide it because I wanted to preserve it for long periods of time, you know, five parts of family things. Sometimes things went quickly. So, you know.
ANDREA: Yeah.
MICHAEL: I'm sure you understand, right. I'm sure. I'm sure now. At a later age, we all understand why I did it. Yes, I'm guilty. And it's a trait I passed on to my son I'm afraid. Cause I found multiple stashes in bedroom.
ANDREA: I back, but it's hilarious. It pay back right.
MICHAEL: Okay, so it's genetic and I couldn't help it. That's what I've taken away from. It was genetic. I could not help the behavior.
MICHELLE: And for our community who doesn't know yet, how old is your son?
MICHAEL: My son is six. He'll be seven and a few days.
MICHELLE: So these characteristics are starting early.
MICHAEL: They did, they did serious. That's so fun. I cannot deny it a hundred, but yeah, I guess, I guess we to bring it, to bring it around to nutrition. I remember the limit on. Right. Like on the bad food. Right. So if it was Twinki right, sorry, mom, we have to admit you, you bought us Twinkies as kids or fruit rollups right.
Or, you know, something sweet. We did at least have a limit on the sweet food that we were able to eat. And so it was like one fruit roll up a day or one Twinkie every few days. I do remember that. And so of course, three being three of us, we would, we would ration everything out and realize how long things are gonna last.
So at least we were thinking of nutrition early on with limiting the sugar. And then not having some things that friends had. Right. So we didn't have a lot of soda growing up. My mom didn't really buy the soda with special occasions or rarely the Kool-Aid and you know, some of the things that that other kids have and wanted to go to friends' house to experience things. I think mom was conscious about some.
MICHELLE: I totally agree. Totally agree. And I love that you guys are bringing this up cause you have better memories than I do. Cause I don't remember fighting over organizing pantry.
MICHAEL: Yes, that was a big deal.
MICHELLE: Wow. I do remember. And maybe that's where my community piece comes in, but I do remember like both sets of grandparents sitting in the kitchen. With dad as well around the table. And then mom was at the stove cooking, which she often did. And I don't know why that always sticks with me. Maybe just the idea of all these grown folks waiting to be fed. And then mom being the super woman taking care of not only the grown folks, but all the kids running around. Like I just, I'm forever grateful for mamasita.
MICHAEL: Absolutely. And that sparked another memory. She would make dinner for us. We had that rectangular pentagram table or whatever, but there were only four chairs. I don't know if you guys remember this, we had four chairs in our kitchen. So when dad was there and us, you were eating, mom would cook, serve us and they'd go sit on the stairs. Like she just wanna sit and watch her family eat. And to me that, like, I, I will never forget that. I didn't
appreciate it. Practice. Like wow. That’s the ultimate in sacrifice and service to your family. I, yeah, never forget that.
MICHELLE: Yeah. I totally agree. That's always stuck with me too. And maybe to the point where it's like, I've over done it on the other side, cuz my kids are like, Hey, I'm hungry. Where's my food?
A bit facetious. Cause that is actually what my one non-negotiable is that we do all have to have dinner and that at that dinner we do have to have at least one vegetable. So, of course I try to get creative, like maybe can we have baby carrots? Like if I've steamed some spinach, like there's ways that they work around it, but yes, we always have dinner together and there's always at least one vegetable on the plate. That's good. And by the way, I'm usually the one cooking the dinner too. So, you know, I, I can talk all big, but, I do appreciate serving my family too. Yes, it's a good feeling. Mm-hmm just not every day.
MICHAEL: It's a good feeling. Just don't wanna have it every day.
MICHELLE: Amen. Amen. So then with that, that kind of ties in cuz obviously mom and dad were both great teachers, both giving us different attributes and different things we appreciate.
But outside of those two humans, who has been your greatest teacher in this life, whether it's personal business in the community?
MICHAEL: Woo. Woohoo. I've never answered that question.
ANDREA: No, cause it usually it goes back to the parents. So at least for, I know I'll need a few more moments to think. Let's see.
MICHAEL: I think it's kind of a shared thing between my coaches. I learned a lot through sports, you know, running track early on, playing little league, playing football and running track in high school and running college track. I think I would just kind of. Put an amalgamation of all my coaches together. You know, outside my, my parents just teaching me things that my parents either didn't think to do, or just didn't have the opportunity you know, just about showing up on time and, and, and giving your best and, and teamwork.
And even if your team's failing you, you stick in it and learning how to win the right way and learn how to lose the right way. There were a lot of lessons there. So shout out to all the coaches. I wanted to start, start naming names. Cause I might somebody,
MICHELLE: I love it. I love it. Did anybody come to mind for you Dre when Mike was talking?
ANDREA: I might even say watching Like outside of the family where I'm learning lessons through them, like learning, like what not to do or experiencing or watching them experience things that I don't wanna be a part of.
MICHELLE: I think that's an awesome way to learn. Exactly. Learn. What, how do you not want my life to look like ? I absolutely understand. And I get that. I get. I'm trying to think of who I would say. Cause I feel like I've been blessed with so many coaches and leaders in my life. I think because this is a nutrition podcast, I'll stick with the most recent, which is Meghan Telpner, who founded the Academy of Culinary Nutrition, where I got my certification in nutrition from, and it's more than just the science and the nutrition that she taught me. It's watching her as a female leader in the world and seeing how she started from a choice. She started from a few decisions and then she made a huge dream come true, which by the way, helped thousands and thousands of people and their families feel better in their body and get the nutrition that they need. So I would have to say Megan Telpner is my first off the cuff answer.
ANDREA: Nice.
MICHELLE: Yeah. Yeah. All right. Well, to wrap this up one, I just wanna say, thank you both for holding my hand on this first episode. I love that I get to share you all with my community.
But you know, you can't leave without another big sister question, which is. Whether it's been working in one of my programs, the healthy, sexy group coaching program, or nourish the membership I currently have that I know you're a part of as well. Tell me one of your biggest takeaways. And I know earlier you shared a few beautiful, amazing learnings that you've had, but what is like one thing you've taken away from working with your big.
ANDREA: I'll go first. I think I have to go back to like, okay. Be gentle with yourself. You're human and keep moving, keep going. Whether fall back and be something or mad at ourselves for eating a certain way or not, you know, regardless, just continue to. I just love the positive energy and that reminds me okay, let's keep it positive. Even if I'm not feeling like it. I might even do a little dance, you know, to continue being encouraged. If I've made a, a bad decision or if I'm just. Wanting to be in a, another space or, you know, wanting to get, wanting to be already at my goals. And if I'm not there yet, so if there's some frustration, I try to continue to be positive and keep moving. And that's a big takeaway.
MICHELLE: I love that.
MICHAEL: That's good. I have learned how to snack better which is something you like, you can't just stop snacking. That's that just doesn't work. Right. You're hungry and you are busy and you're stressed. Snacks helps suit something inside such as being able to do it right. All instead of just going cold Turkey, my free meal today and go to sleep.
MICHAEL: That that, that ends on day two. So yeah, like just, Hey, that, that little, that little. Adjustments, right? So be rice cakes and peanut butter. You know what we, we made the adjustment to rice cakes and almond butter. We got the, the car, the healthy fat right. The protein. Those are the three things you can [00:28:00] tell I've learned.
MICHAEL: I I've been listening. And so feeling good about that, right? I either, no guilt. I go, I go grab it. It's easy. There's other things that I also do just Snacking correctly, you know, of course I'd love to cut out all snacking, but it's not realistic. And just doing it the right way. So it's reasonably healthy and it keeps me going throughout the day.
MICHAEL: So, thank you.
MICHELLE: My pleasure.
look at you, Mike drop in the knowledge, it's our first episode, and we are already talking about the proteins, the healthy fats, and the fibers. That is my PF F method that I talk about in all my programs. And I love that we get to start our first episode digging in, even if it's just a little taste.
See what I did there.
So please come back every Tuesday where we'll be dropping a new, fresh episode. Sometimes there'll be shorty episodes where I will be dropping quick nuggets of information around nutrition in your ears. Other episodes will be with practitioners who are also in the wellness space to help nurture and support your health goals.
We also have some episodes of some of my workshops that you do not wanna miss. And then of course, I gotta leave a little element of surprise. So come back. Rate, review, leave comments, let the community know we are here. We want healthier communities. We want fun and we want healthy bodies. Do you all have anything to say before we take off?
ANDREA: Amen. I'm so excited. I'm gonna keep moving forward with you.
MICHELLE: I like it. I so, so love that you guys are here. You've been here for, you know, most of my life. First born here, but so grateful that I wasn't the last born. So grateful for the family on this journey. So let's just keep growing and getting healthier together. Sound good?
ANDREA: In.
MICHELLE: We will talk to you soon.
MICHAEL: Bye. Bye.
MICHELLE: So there you have it. Thanks so much for listening to Healthy Sexy Nutrition.
Have you been driving, doing laundry, or walking around the neighborhood? Sweet. I've got show notes on my podcast page at michellefox.com. Click over there when you are ready. On the page, you will find resources to support what you just learned on today's show.
And, you know, you can grab some health supportive, freebies as well. If you enjoyed this episode, please share a review on whichever podcast platform you are listening on. It will help us with our mission to build healthier communities. And your support would mean the world to me. If you have feedback on how we can improve, then of course send an email to [email protected] and let us know.
Big love from your favorite culinary nutritionist and health coach until next week.
Keep showing up for yourself, and know that you and your health matter. You deserve to live in a body and have a life that you love.
