Lately, I’ve been starting my mornings with something simple but game-changing — sunlight. In this episode, I’m sharing how just a few minutes of natural light first thing in the morning can boost your mood, energy, and even your sleep. It’s the easiest ritual you can add to your day — no supplements, no workouts, just you, your coffee, and the light.
By 3PM, I’m usually juggling emails, coaching check-ins, and wondering what’s for dinner — but one thing that never changes? My snack ritual. This quick episode dives into how I build my afternoon bite around protein, fiber, and crunch so I stay fueled, focused, and not hangry by 5PM. I’m sharing my real-life favorites — from Greek yogurt bowls and apples with almond butter to crunchy hummus plates and roasted chickpeas — all snacks I actually eat and love!
In this episode of The 2-Minute Bite, I’m breaking down one of the most overlooked hormones when it comes to energy, cravings, and belly fat: cortisol — your body’s main stress hormone. I’ll share how cortisol actually works, why so many of us are running on high levels without realizing it, and the everyday foods that can help bring it back into balance. From magnesium-rich snacks to smart protein-carb pairings, plus the foods that spike it (looking at you, extra coffee and sugar!), you’ll walk away with simple swaps that help calm your stress response. If you’ve ever felt wired at night, sluggish mid-day, or stuck in a cycle of cravings, this one’s for you.
In this episode of The Two-Minute Bite, I’m sharing the foods and drinks I personally rely on to naturally boost collagen—think bone broth, Vital Proteins in my oatmeal, vitamin C-rich fruits, and more. I dive into why collagen is so important, how it breaks down over time, and simple ways to keep it up every day. Let’s keep our skin, hair, nails, and joints happy—one bite at a time!
In this episode of The 2-Minute Bite, I’m diving into perimenopause — what it is, why it happens, and how food, exercise, and lifestyle can help ease the transition. I haven’t gone through it myself yet, but it’s a hot topic so many women are talking about, and I want to share simple, empowering ways to support your body during this stage. If you enjoy this episode, don’t forget to like, share, and follow me on Instagram @fitfoodchicknyc for more everyday wellness tips!
In this episode of The 2-Minute Bite, I’m sharing why fiber has become one of my daily non-negotiables. I talk about how I personally build fiber into my meals (yes, including my favorite sourdough finds from Ouris Market on the Upper East Side, Breads Bakery, and even Rudy’s at the health store).
I’ll break down what fiber actually is, why it’s so important for digestion, energy, and gut health, and the different daily needs for women versus men. Plus, I’ll share some of my go-to nutrient-dense, everyday options that make hitting fiber goals easy and delicious — from chia seeds to avocado toast.
This one is super relatable if you’ve ever wondered why you feel hungrier an hour after eating, or why your energy crashes in the afternoon. Fiber might just be the missing piece!
Struggle with falling asleep? You’re not alone — I’ve been there too. In this episode, I talk about the snacks and foods I personally use to wind down before bed. Think magnesium (yes, I take Thorne every night!), turkey dinners, tart cherries, bananas, even kiwis and herbal tea. These aren’t just comfort foods — they actually help your body relax and recharge.
In this episode, I’m breaking down one of my favorite daily rituals—coffee versus matcha! I’ll share why I start my mornings with an iced La Colombe coffee, but usually switch to a hot matcha later in the day. We’ll talk about how much caffeine we really need, the benefits of both drinks, and why matcha is often called ‘clean energy.’ If you’ve ever wondered whether you should reach for coffee or matcha, this quick bite is for you.” de ideas
In this episode of The 2-Minute Bite by FitFoodChick, I share a story inspired by my dad, who at 76 still looks great on paper but often feels tired. I dive into how our nutrition and movement needs change as we age—why protein, balanced macros, and key vitamins matter more than ever, and how small daily choices can fuel lasting energy, strength, and independence. This one’s all about making every meal count so we can keep doing the things we love at any age.
In this episode of The 2-Minute Bite, we’re talking about foods that can help ease anxiety naturally. I’ll share how I personally incorporate omega-3 rich salmon, walnuts, chia, and flax into my routine, why I keep dark chocolate (70% cacao or higher!) as my afternoon ritual, and how probiotics in Greek yogurt and calming teas like green tea and chamomile can support both brain health and mood regulation.
I’m so excited to share that we’re launching TS Fitness’s 10th 6-Week Transformation Challenge — and this is going to be our biggest one yet! From October 6th to November 17th, we’ll help you optimize your training, dial in your nutrition, boost your energy, and keep you accountable every step of the way. You’ll get a structured meal plan, nutrition tips and tricks, and the chance to win over $1,000 in cash prizes.
And here’s the best part — we’re running a flash sale right now. Normally it’s $149, but if you grab your spot early, it’s just $79.
Since 2015, we’ve helped over 1,000 people transform their health and fitness — now it’s your turn. Spots are limited, so message me on Instagram @fitfoodchicknyc, email me at fitfood@tsfitnessnyc.com, or reach out to Noam directly at noam@tsfitnessnyc.com to join.
In this episode, I’m diving into one of my favorite minerals — magnesium! I’ll break down why it’s essential for your health, how much women and men need daily, and the different forms you’ll see on shelves (and which ones are worth your time). I’ll also share my own nightly magnesium glycinate routine with Thorne and how it’s completely changed my sleep quality. If you’ve been feeling stressed, tired, or just not sleeping your best, this might be the missing piece.
Follow me on Instagram @fitfoodchicknyc for more quick, actionable nutrition tips!
In this episode of The 2‑Minute Bite, I’m diving into the truth about protein timing. Do you really need to chug a shake right after your workout, or is total daily protein what really matters? I’ll share what the research says, plus how I personally make protein a priority at every meal — from my morning egg-white omelette to my protein-packed snacks and dinners. Tune in to learn why spreading out 20–30 grams of protein across the day can make all the difference for your energy, recovery, and results!
In this episode of The 2-Minute Bite by FitFoodChick, I’m breaking down the Dirty Dozen— the twelve fruits and veggies with the highest pesticide residues. I’ll share which ones I always try to buy organic (yes, I splurge on kale and berries at Whole Foods or Trader Joe’s!) and how you can make smarter choices without breaking the bank.
The 2025 Dirty Dozen includes:
* Strawberries
* Spinach
* Kale and other greens
* Grapes
* Peaches
* Cherries
* Nectarines
* Pears
* Blueberries
* Blackberries
* Potatoes
Tune in for quick tips on protecting your health, saving money, and making produce shopping less stressful!
Ever feel confused when reading a nutrition label?** You’re not alone! In this episode, I walk you through how to decode food labels quickly and confidently — from sneaky serving sizes to added sugar and calories that don’t tell the whole story.
Whether you're trying to eat healthier, fuel smarter, or just avoid being tricked by marketing, this is your go-to guide to making sense of what’s actually in your food.
💡 In this episode, I cover:
* How to understand **serving sizes** (and how brands sneak around them)
* What calories actually tell you — and why **context matters**
* The **3 big things** to look out for: added sugar, saturated fat, and sodium
* Why **fiber and protein** are your fullness friends
* Why you should always **ignore the front of the box**
* Real-life examples: Ezekiel bread and the “half muffin” trap
**It’s quick, practical, and perfect for anyone who wants to feel more confident reading labels without the overwhelm.**
Let’s flip that label together 💪
In this quick bite, I’m diving into one of the most researched — and often misunderstood — supplements out there: **creatine**. I’ll break down what it is, where we get it, how it benefits our muscles *and* our brain, and why it’s not just for bodybuilders. Plus, I’ll share food sources, supplement tips, and how much you actually need daily. It’s everything you need to know about creatine in under 2 minutes!
Think eggs are bad for your cholesterol? Think again! In this quick bite, I’m cracking open the truth about eggs, cholesterol, and why you *don’t* need to fear the yolk. I’ll also share my favorite ways to boost protein at breakfast (hint: lots of eggs and a side of lox!), plus how much protein you really need per meal. Tune in and finally set the record straight on this breakfast superstar!
In this episode of The 2-Minute Bite by FitFoodChick, I’m sharing my favorite healthy spices and exactly how I use them to make meals more exciting and nourishing. From turmeric and ginger in my morning egg whites to cinnamon in my oatmeal and cayenne on my veggies, I walk you through the benefits of each spice and how they can level up your food without adding extra calories. Get ready to learn easy, delicious ways to support your health and spice up your life — all in just a few minutes!
In this episode, I’m sharing why I never rely on just coffee in the morning — and why your body deserves more than caffeine to start the day. I walk you through my go-to breakfast favorites (think egg whites, oatmeal, Greek yogurt, and protein shakes) and explain how a balanced morning meal can totally change your energy, focus, and cravings. Whether you like to eat big or keep it light before a workout, I’ve got quick ideas you can actually use. Let’s fuel up the right way!
Is fruit secretly sabotaging your health? Nope — not even close. Join me as I set the record straight on fruit, sugar, and why whole fruits like berries and bananas are your gut’s best friend. Learn why fruit juice doesn't stack up, when to eat fruit for maximum energy, and my favorite simple ways to enjoy nature’s sweetest fuel. Fast, clear, and fluff-free — let’s debunk the myth in two minutes flat.
