Can you lose fat and build muscle at the same time? Yes but only with a strategy.  In this episode, I sit down with Forrest Nash (CPT, Nutrition Coach) to break down body recomposition without the burnout. What we cover: Why phasing goals beats “doing it all at once” Setting a sustainable fat-loss pace  Protein targets that protect muscle  Beginner-friendly resistance training  Set-point theory and why diet breaks matter Practical plant-based options, shakes, and micronutrient basics Perfect for anyone who wants inspiration, guidance, clear numbers, and doable next steps. Connect with Forest:Website: www.forestnash.com.auEmail: info@forestnash.com.auInstagram: www.instagram.com/forest.nashFacebook: www.facebook.com/ForestNashFitness   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery  

School mornings are hectic enough without battling over lunchboxes. In this episode, Felicia shares simple, realistic, and kid-approved snack and lunch ideas that won’t take hours to prep—and are way more likely to actually get eaten. From freezer-friendly protein pancakes to chia pudding cups, DIY bento boxes, and even nut-free energy bites, you’ll walk away with fresh ideas to make mornings smoother and mealtimes less stressful.   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

You’ve probably heard someone say, “All my muscle turned into fat when I stopped working out” — but is that even possible? In this episode of Well with Felicia, we bust one of the biggest fitness myths out there: the idea that fat and muscle can magically transform into each other. I’ll break down: Why fat and muscle are completely different tissues. What actually happens when you lose fat or build muscle. Why it feels like your body changes so quickly when you stop training. How to set realistic goals if you want to look leaner, stronger, and healthier. Spoiler alert: turning fat into muscle isn’t real but sustainable fat loss and strength building absolutely are. Tune in to learn the science, clear up the confusion, and get the motivation to move forward with your goals.   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.   This post is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

In this introspective episode of Well with Felicia, we’re talking about something deceptively simple: rest. After months of intense output—Pilates teacher training, travel, and work—I attempted a much needed break. But instead of rejuvenation, I found myself stuck in a cycle of passive scrolling, overstimulation, and disconnection. This episode dives into the difference between true rest and digital distraction, the sneaky role of dopamine, and the impact of screen time on mental health, focus, and nervous system regulation. You’ll also hear practical strategies I am using to reclaim my attention, reduce screen time, and feel genuinely restored—without abandoning productivity. Whether you’re a fellow do-er, dopamine junkie, or just feeling digitally drained, this one’s for you. 👉 Screenshot your screen time and DM it to @wellwithfelicia on Instagram—no shame, just curiosity!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Welcome back to Well with Felicia! After a little hiatus (hello, Pilates reformer teacher training), we’re diving into a topic close to my core—literally. Pilates! In this episode, I break down the different types of Pilates: Mat vs. ReformerClassical vs. ContemporaryFitness Pilates vs. the traditional method I’ll share my personal journey—how Pilates helped me recover from injury, why I temporarily abandoned it (big mistake), and why I’m back on the reformer for life. We’ll cover the benefits, the risks, and how Pilates fits into a well-rounded fitness routine. Whether you’re a Pilates newbie or a seasoned pro, this episode will help you decide which style is best for your body, your goals, and your lifestyle.   Topics Covered:• Mat vs. Reformer Pilates• Classical vs. Contemporary vs. Fitness Pilates• Why Pilates helps prevent injury• Risks of overstretching and how to avoid them• How to get started (safely!)   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

GLP-1 medications like Ozempic can be life-changing—but they’re not always easy to tolerate. In this episode, I sit down with endocrinologist Dr. Ehud Ur to explore the most common side effects of Ozempic and, more importantly, how to reduce or avoid them altogether. We break down how this powerful medication works in the body, why it causes GI distress for some people, and what to do if you’re struggling with nausea, bloating, or fatigue. From dose titration strategies to meal timing tips, this episode is your roadmap to feeling better on Ozempic. What you’ll learn: Why Ozempic works—and why it sometimes doesn’t Tips for reducing nausea, bloating, and fatigue How to adjust your dose, diet, and timing for better results What to eat (and avoid) while on GLP-1 medications Natural supports for better digestion Subscribe and share if you or someone you love is navigating life on Ozempic. Are you getting enough protein? Find out here Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Is keto really the golden ticket to weight loss and blood sugar control? Or are we missing the big picture when it comes to long-term health and sustainability? In this solo episode of Well with Felicia, I am going to give your keto a diet a makeover.   Whether you’re keto-curious, deep in bacon territory, or just want to make your meals work better for your gut, heart, and hormones — this one's for you. You'll learn: How to upgrade your plate with higher-fiber, plant-powered swaps Tips for making keto more diverse, flavorful, and microbiome-friendly Why you can enjoy fat and flavor without sacrificing your long-term health Three simple challenges to make your current meals healthier  I dish out practical tips, my favourite low-carb brands, and a little tough love — with a side of tahini dressing. 🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Is keto the miracle fix it claims to be—or just another glossy fad with a hidden cost? In this episode, we break down the not-so-sexy side of the ketogenic diet, especially for people living with chronic health conditions like diabetes, gallbladder or pancreatic issues, disordered eating, and kidney disease. We unpack: Why keto causes fast weight loss The hidden risks for blood sugar, cholesterol, and nutrient balance How keto can trigger dangerous complications  The illusion of “reversing” diabetes Smarter, safer ways to manage health long-term without extreme restriction If you—or your clients—are considering keto, this episode is your essential gut check. Tune in, take notes, and let’s get real about what health actually means.   You can find Dr. Ur at www.drehudur.com  and on Instagram @drehudur Don’t miss this empowering conversation!   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHN Website: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.  

If you’ve been told you have non-alcoholic fatty liver disease (NAFLD), the good news is that early intervention can help manage the condition and even put it into remission! In this episode of Well with Felicia, we’re diving into one simple and delicious way to improve liver health: polyphenol-rich drinks. From light roast coffee and herbal teas to antioxidant-packed mocktails, I’ll walk you through easy swaps that support your liver, reduce inflammation, and even aid in weight management. Ready to sip your way to better health? Let’s get into it! 🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Fatty liver disease is on the rise, but the good news? It’s manageable—and even reversible—with the right approach. In this episode, I sit down with registered dietitian Andy De Santis, RD, also known as AndyTheRD, to break down who’s at risk, which key biomarkers to watch, and how diet plays a critical role in liver health. He shares practical, actionable tips—including simple lifestyle tweaks—to help you take charge of your liver health today. Don’t miss out! Tune in now and take the first step toward a healthier liver. Follow Andy for more expert nutrition insights:Instagram | YouTube | TikTok: @AndyTheRD Check out Andy's book on Amazon: The Essential Diet for Fatty Liver: Nutrition Guide and Recipes to Heal Your Body 🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.    

Ever wondered “how often should I weigh myself” - you’re not alone.  It is a question that comes up with almost every weight loss client and is not a one size fits all answer.    In this episode of WELL with Felicia, we break down:  The best weigh-in schedules based on your goals and lifestyle.  How factors like hydration, sodium intake, and menstrual cycles affect your weight.  Why daily weigh-ins might be sabotaging your progress.  Alternative ways to track progress beyond the scale. If you've ever felt frustrated by fluctuating numbers or wondered if you should even be weighing yourself at all, this episode is for you! Let’s take a balanced approach to tracking weight and focus on what really matters for long-term health. Don’t forget to subscribe for more practical wellness tips!      🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

In this episode, I sit down with Lauren Spencer, a Licensed Professional Counselor specializing in women’s health, wellness, and spirituality. Lauren integrates traditional healing practices such as Reiki, yoga, and Mayan abdominal massage to support women in reconnecting with their bodies and their innate wisdom. We dive deep into the transformative power of Mayan abdominal massage, a practice that helps with menstrual health, fertility, and pelvic floor alignment. Lauren shares how this ancient technique allows women to reclaim their womb space, improve circulation, and restore balance—physically, emotionally, and energetically. Beyond the massage, we explore the mind-body connection in healing, the importance of intention and awareness, and how traditional healing modalities can support deep emotional release and holistic well-being. Lauren also discusses her work in healing the mother wound and her regular programs designed for profound transformation. Plus, she shares insights into her yearly retreat, "Women of the Waters," which has been held in breathtaking locations like Costa Rica, Mexico, and Hawaii.   If you're curious about how ancient wisdom can support modern healing, this episode is for you!   Check Lauren out at on Instagram @divine__reality  www.divinereality.net     🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.  

This week on WELL with Felicia, we unpack everything you need to know about managing hypothyroidism, autoimmune thyroid diseases, and how your lifestyle choices can impact your thyroid health. From the best way to take your thyroid medication (spoiler: it’s more than just popping a pill!) to how diet and gut health play a crucial role, we cover it all. We discuss practical tips on how to improve medication absorption, the role of goitrogenic foods, essential nutrients like iodine, selenium, zinc, vitamin D, and iron, and their effects on thyroid health. Plus, we explore how a diet, can improve thyroid function and immune response but also hinder the absorption of thyroid replacement. Whether you’re struggling with hypothyroidism, dealing with autoimmune thyroid disease, or just looking for holistic approaches to thyroid care, this episode is packed with expert advice to help you optimize your thyroid health and improve your quality of life. To connect with Dr. Ur: Follow him on Instagram at DrEhudUr Or visit drehurur.com   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Is ashwagandha really the stress-relief miracle it's made out to be?  In this episode of Well with Felicia, holistic nutritionist Felicia dives deep into the science and hype surrounding this trending adaptogen.  Learn how ashwagandha may help with stress, sleep, recovery, and even testosterone levels—but also why it’s not a one-size-fits-all solution.  Tune in to find out if ashwagandha is worth adding to your wellness routine! What are adaptogens, and how do they work?  The real benefits of ashwagandha—backed by research  Who should (and shouldn’t) take ashwagandha What should be your #1 stress management tool 🎧 Subscribe now and share this episode with a friend who’s curious about adaptogens!   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

In this episode of Well with Felicia, I sit down with Dr. Matthew Nagra to discuss the fears and health benefits of plant-based meat alternatives. Dr. Nagra is a Naturopathic Doctor devoted to bringing the most up-to-date and evidence-based nutrition information to his patients in his Vancouver-based practice, and to the public via social media and public presentations, in which he focuses on correcting nutrition misinformation so that you can make informed choices about your health.  In 2018, he graduated from the Boucher Institute after completing his Bachelor’s of Science in Microbiology at the University of Victoria. He has been a contributing author on multiple textbooks from Professional Health Systems, including their Nutrition textbook, was a scientific reviewer for the best-selling book “The Proof is in the Plants” by Simon Hill, and has had his work featured in leading media outlets, including Men's Health and the New York Times. We cover our paper, A Hearty Debate, which has garnered global attention for its exploration of how plant-based and animal-based meats impact cardiovascular health.  Dr. Nagra breaks down the misconceptions surrounding processed plant-based meats, highlighting their benefits like lower cholesterol and potential weight loss.  We discuss key factors to consider when choosing healthy alternatives and how plant-based options can be part of a heart-healthy diet.  Dr. Nagra also shares insights from his evidence-based approach to naturopathic medicine and his favourite plant-based products.  Tune in for a fresh perspective on nutrition, and don’t forget to follow Felicia for more wellness tips!   Follow Dr. Nagra on Instagram @dr.matthewnagra Or https://drmatthewnagra.com    Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie Mastery   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Welcome back to Well with Felicia, your go-to podcast for practical wellness strategies!  In this episode, we're diving into the powerful impact of exercise, herbs, and supplements on blood glucose control.  Building on our previous discussions with Dr. Ur about pre-diabetes and dietary changes, we explore how simple lifestyle tweaks can make a big difference. Learn about the benefits of post-meal walks, strength training, berberine, magnesium, Ceylon cinnamon, and more!  Plus, we discuss the critical role of quality sleep and stress management in maintaining stable blood sugar levels.  Whether you're managing pre-diabetes, diabetes, or just aiming for better metabolic health, this episode is packed with actionable insights.  Tune in now and take charge of your wellness journey! 🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie MasteryGrab your FREE copy of SMART Goals Worksheets: Download Now   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.  

In this episode we follow up with our last discussion with Dr. Ur on Diabetes Prevention, specifically the diet recommendations most often associated with lower risks of Type 2 Diabetes.  Fiber is the MVP when it comes to blood sugar balance! In this episode, we dive deep into why fiber is so essential, the differences between soluble and insoluble fiber, and the easiest ways to get more of it in your diet. From simple swaps like adding an ounce of beans a day to smart strategies for increasing veggies at every meal, I’ll break it all down into practical, actionable steps. Plus, we’ll cover the role of fats—why quality matters, how to cut back on saturated and trans fats, and the best ways to pair your meals for better blood sugar control. Ready to make small changes with big benefits? Let’s get started!   🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie MasteryGrab your FREE copy of SMART Goals Worksheets: Download Now   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.    

We have the pleasure of welcoming back Endocrinologist and Metabolic Specialist, Dr. Ehud Ur, to discuss with us what the literature says on how to prevent pre-diabetes as well as what causes Type 2 Diabetes including insulin resistance and pancreatic decline. We cover why prevention is critical and how diet and exercise as well as some medications play a role in preventing type 2 diabetes. Dr. Ur also sheds light on the significant complications of diabetes, the importance of blood sugar management, and actionable steps to reduce your risk. Whether you're curious about prevention, lifestyle changes, or the latest treatments for pre-diabetes, this episode is packed with practical advice to help you live healthier and longer. You can find Dr. Ur at www.drehudur.com  and on Instagram @drehudur Don’t miss this empowering conversation!   Connect with Felicia Tsam RHNWebsite: www.WELLwithFelicia.comInstagram: @WELLwithFeliciaLeave us a review: Share the LoveShare YOUR Story: Submit HerePurchase on Amazon: Calorie MasteryGrab your FREE copy of SMART Goals Worksheets: Download Now   As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.      

In this episode of WELL with Felicia, we dive into the world of protein, one of the most essential yet misunderstood nutrients. How much protein do you actually need? What are the best sources? And how do myths like "plants don’t have complete proteins" still exist? Felicia clears up the confusion with science-backed facts and practical tips. You'll learn: How to calculate your protein needs based on your lifestyle and goals. Why protein quality and variety matter. The truth about plant-based vs. animal-based proteins. Easy ways to boost your protein intake without breaking the calorie bank. Why carbs are important for sparing protein. Whether you’re an athlete, managing your weight, or simply trying to eat healthier, this episode has actionable advice you can use right away. Tune in now and take your nutrition to the next level! Listen now on your favourite podcast platform.   Connect with Felicia Tsam Website: www.WELLwithFelicia.com Instagram @WELLwithFelicia Leave us a review: https://www.wellwithfelicia.com/sharetheloveShare YOUR Story: https://www.wellwithfelicia.com/sharethelove Purchase on Amazon Here: https://a.co/d/4GaPTv9 Grab your FREE copy of SMART goals Worksheets here: https://www.wellwithfelicia.com/get-started/p/smart-goals-worksheet **As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.**  

If you’re here to learn what the best exercise for weight loss is, I promise we’ll get there—but first, we’re taking the scenic route. In this episode, we explore why exercise is far more than just a weight loss tool.  Discover the incredible benefits of exercise, from improving cardiovascular and metabolic health to boosting mental clarity and bone density. Learn why exercise alone isn’t an effective weight loss strategy for most people, and how factors like hunger and calorie compensation play a role.  So what is the best type of exercise for weight loss—it might not be what you expect! Join me as we reshape how we think about exercise—not as a punishment for our bodies, but as a celebration of what they can do.  🎧 Tune in now and let’s redefine exercise together!    Connect with Felicia Tsam Website: www.WELLwithFelicia.com Instagram @WELLwithFelicia Leave us a review: https://www.wellwithfelicia.com/sharetheloveShare YOUR Story: https://www.wellwithfelicia.com/sharethelove Purchase on Amazon Here: https://a.co/d/4GaPTv9 Grab your FREE copy of SMART goals Worksheets here: https://www.wellwithfelicia.com/get-started/p/smart-goals-worksheet **As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.**