The Rebel Nutritionist

Are you doing everything you can to lower your cortisol but still feeling stressed, exhausted, or wired at night?

In this episode of The Rebel Nutritionist Podcast, I'm diving deeper into cortisol and why managing stress isn't about adding more supplements, following stricter protocols, or creating another overwhelming to-do list.

We'll explore three essential pillars of supporting your body's stress response: feeding your body, finding your natural rhythm, and reframing your mindset. From balanced meals and morning sunlight to better sleep habits and changing how we respond to stress, I'll share simple, practical strategies you can start implementing today.

Remember, it's not about perfection. It's about small, consistent changes that help your body feel supported.

If you'd like my cortisol-friendly meal guide or want to schedule a complimentary 15-minute consultation, check out the links below!

Let me know in the comments: What's one change you're making to support your body this week?

Exhausted all day, wide awake at night, and wondering why your brain comes alive at 3 AM? It may be time to take a closer look at cortisol and the everyday demands affecting your stress response.

In this episode of The Rebel Nutritionist, I break down what cortisol actually does, why its daily rhythm matters, and why trying to "lower cortisol" doesn't tell the whole story.

We explore:

• Cortisol's four essential jobs, from helping you wake up to regulating blood sugar and inflammation. • What "tired but wired" feels like and how stress and sleep patterns can interact. • The five "faucets" filling your stress bucket: blood sugar swings, under-fueling and overtraining, inflammation, disrupted sleep and light exposure, and emotional stress. • The often-overlooked weight of people-pleasing, perfectionism, caregiving, and never giving yourself permission to rest. • Possible contributors to those 2–3 AM wake-ups—and why it's important to look beyond cortisol alone. • A simple self-check to help you notice where your biggest demands are coming from.

You don't need another reason to be harder on yourself. Understanding what your body is responding to is a place to start.

Grab a notebook, rate your five faucets, and bring your list to part two, where we'll explore food, daily rhythms, and mindset in more detail.

Subscribe to The Rebel Nutritionist and share this episode with someone who knows the feeling of being tired all day and wired all night.

If you're dealing with bloating, digestive discomfort, food sensitivities, inflammation, or cravings that feel impossible to control, it can be tempting to look for one supplement or cleanse that will fix everything. But sometimes, the first place we need to look is at what's already sitting in the pantry.

The foods affecting your gut don't always create an immediate or obvious reaction. You may feel completely fine while changes are happening beneath the surface—and it might not be until later that you notice your digestion, energy, blood sugar, or overall health beginning to feel different.

In this episode, we're taking a deeper look at five categories of food that may be quietly working against your gut health: wheat and gluten, seed oils, added sugar, sugar alcohols, and ultra-processed foods containing emulsifiers. I'll explain what may be happening inside the body so you can understand the mechanisms instead of simply being handed another list of foods to avoid.

This isn't about fearing food or believing you need to eliminate everything forever. Fear is not a nutrition strategy. It's about understanding how certain ingredients may affect the gut barrier, microbiome, inflammation, blood sugar, and even the signals influencing your cravings—so you can make informed choices that work for your body.

That's why gut health requires more than a quick cleanse or a handful of supplements. You can't out-supplement a gut that's continually being challenged by what you eat. The earlier you recognize the patterns and understand what your body may be responding to, the easier it becomes to make meaningful changes without overhauling your entire life overnight.

Start with one thing. Check the oils you cook with, look for sugar alcohols in "healthy" products, and read the ingredient labels on the shelf-stable foods in your pantry. You don't have to change everything today—but you do need to know what you're looking at.

If you've been told your lab results are normal but you're still exhausted, struggling with your weight, losing hair, dealing with brain fog, or simply not feeling like yourself, it can leave you wondering whether the problem is somehow you. But there may be something important happening beneath the surface that a standard lab range isn't designed to catch. "Normal" doesn't necessarily mean optimal. Lab reference ranges are often based on broad population averages, which means a result can fall within range even when your body is already showing signs that something isn't working the way it should. Your symptoms may appear long before a number is flagged or you receive an official diagnosis. In this video, we're talking about why interpreting your labs requires more than looking for high and low markings on a report. We'll explore commonly overlooked markers involving thyroid function, iron status, insulin resistance, cardiovascular health, and inflammation and how those markers can connect to tell a much bigger story. This isn't about ignoring conventional medicine or diagnosing yourself from a single number. It's about asking better questions, looking at the whole picture, and understanding that symptoms are information, not random noise you should be expected to live with. That's why we test wider, interpret narrower, and always ask why. Your body isn't malfunctioning randomly, and you're not crazy, lazy, or making this up. The earlier you recognize the signals your body is sending, the more opportunity you have to address what may be happening before it becomes a much larger problem. Subscribe for the next video in the series, where we'll get into gut health, five things you may want to avoid, and what your digestive symptoms may actually be trying to tell you.

GLP-1 medications can quiet food noise, suppress appetite, and help the scale move but what happens when progress slows, you want to come off, or your body starts feeling different? In this video, Meryl explores what often gets overlooked while taking GLP-1s: protecting muscle and metabolism, supporting your gut and nervous system, nourishing your body while eating less, and addressing the mindset and relationship with food underneath it all. The goal isn't just weight loss, it's building a foundation that can support you beyond the shot.

Most people don't think about their bodies until something goes wrong. A little fatigue. Digestive issues. Brain fog. Low energy. Hormone changes. Weight that won't budge. And before long, you're searching for answers without really understanding what's happening beneath the surface. The truth is, your body is constantly communicating with you. The better you understand those signals, the better decisions you can make about your health. In this episode, Meryl breaks down why learning how your body actually works isn't just interesting, it's one of the most valuable investments you can make in your long-term well-being. Whether you're trying to prevent disease, improve your energy, optimize your nutrition, or simply feel better every day, understanding your body gives you the tools to take control of your health instead of guessing.

f you're losing weight on a GLP-1 and the scale is moving, it can feel like everything is working exactly the way it should. But there's something happening behind the scenes that's incredibly easy to overlook: muscle loss.

Muscle loss doesn't usually come with an obvious warning. You may feel completely fine while it's happening, and it might not be until later that you notice everyday things feeling different—getting up from the floor, climbing stairs, walking longer distances, or simply feeling as strong as you used to. And once that muscle is gone, rebuilding it can take significantly more time and effort than protecting it in the first place. fileciteturn0file0L42-L64

In this video, we're talking about why maintaining muscle needs to be part of the GLP-1 conversation from the beginning, especially during perimenopause and menopause. Protein matters, but protein by itself isn't the answer. Your body also needs the signal that comes from progressive resistance training to actually support and maintain that muscle.

This isn't about being afraid of GLP-1s or taking away from the progress you're making. It's about making sure the weight you're losing now doesn't come at the expense of your strength, mobility, and metabolism later.

That's also why muscle is such an important part of what we address inside Beyond the Shot. The earlier you understand what's happening in your body and start supporting it intentionally, the less time you'll spend trying to play catch-up later.

Subscribe for the next video in the series, where we'll get into gut symptoms on GLP-1s, why they're so easy to brush off, and what your body may actually be trying to tell you.

A diagnosis can bring answers, but it should never become your identity.

In this episode, Meryl sits down with Amanda to discuss why you're more than a label, how mindset influences healing, and practical ways to move forward without letting a diagnosis define who you are.

If you've ever felt stuck in your health journey, this conversation is for you.

In this episode of The Rebel Nutritionist Podcast, Shira McManus shares her journey from being a healthy, active woman to suddenly struggling with SIBO, chronic nausea, food intolerances, and debilitating gut issues. After months of doctor visits, tests, medications, and failed protocols, she found herself desperate for answers and unsure if she would ever feel normal again. Shira opens up about what finally helped her turn a corner, the patience and mindset required to heal, and the emotional impact chronic illness can have on your relationships and everyday life. She also shares how her experience changed the way she looks at food and inspired her new venture, Shelf Unstable.

Today we're breaking down the hidden psychological and metabolic effects of GLP-1 medications like Ozempic and Wegovy and why silencing hunger isn't the same thing as healing your relationship with food or repairing your metabolism.

If you're taking these medications, considering them, or terrified of what happens when the "food noise" comes back, this episode dives into the deeper conversation nobody seems willing to have.

We explore the real impact of rapid weight loss on muscle mass, metabolism, hormones, hunger signaling, identity, and long-term metabolic health and why true healing requires more than appetite suppression alone.

Hello! Peptides are everywhere right now. Your social feed, your gym, your doctor's office. Weight loss. Healing. Anti-aging. Longevity. The promises are bold. The before-and-afters are convincing. And the questions are piling up. So let's cut through the noise. In this episode, Meryl goes deep on what peptides actually are, how they work in your body, and ,critically, what you need to know before you try any of them. Because not all peptides are created equal, and neither are the people selling them. Here's what we cover: • The GLP-1 boom: why Ozempic, Wegovy, and Zepbound took over, and what the fine print actually says • The muscle loss conversation nobody is having (and why it matters enormously for long-term health) • BPC-157 and other peptides: the healing peptide generating real excitement in regenerative medicine, and what the current evidence shows • The neuropeptides: where the science gets genuinely interesting AND where caution becomes non-negotiable • Why quality and sourcing are not optional: how counterfeit and low-quality peptides can cause serious harm • Who may genuinely benefit, who should pump the brakes, and why context is everything • What your body actually needs as its foundation, because no peptide can outwork a broken base Meryl brings her functional medicine lens to one of the most talked-about topics in longevity right now, without the hype, without the fearmongering, and without leaving you more confused than when you started. This is the episode for anyone who is curious, cautious, or already mid-experiment. The bottom line? Peptides are tools, powerful ones, in the right hands, for the right reasons. But no shot, no protocol, no bio-hack replaces the fundamentals of a body that is truly well-nourished and cared for. Listen in. Share it with someone who needs it. - Meryl!

Today we're diving into one of the most confusing shifts women experience in midlife: rising cholesterol during menopause. If your labs suddenly changed and you were told "that's just aging" or handed a statin without much explanation, this episode is for you.

This conversation goes far beyond estrogen. It's about understanding menopause as a full metabolic recalibration. How belly fat redistribution, insulin resistance, muscle loss, inflammation, stress, sleep, and even your gut all influence cholesterol levels. When you understand the bigger picture, you stop fearing the number and start strengthening the system behind it.

Today we're breaking down what really happens after GLP-1 medications like Ozempic and Wegovy, and why appetite suppression isn't the same as metabolic repair. If you're losing weight on these medications—or thinking about coming off them. This episode explains the deeper metabolic work needed to rebuild insulin sensitivity, restore metabolic flexibility, support mitochondria, and make weight loss actually last.

Today we're diving into one of the most misunderstood topics in women's health: hormones and the rush toward HRT. If you've been told "it's just perimenopause" but you're still dealing with fatigue, bloating, mood swings, weight gain, or waking at 3AM, this episode is for you.

This conversation is about realizing it's not always just estrogen. It's about understanding the bigger picture — stress, blood sugar, sleep, gut health, and how it all connects — so you can finally stop guessing and start building a foundation that actually supports your body.

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Visit my site: https://merylbrandwein.com

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Hey everyone, Meryl here. Welcome to the Rebel Nutritionist Podcast. Today we are going deep into one of my favorite topics: hormones. If you have ever been told your labs are fine, but you still feel tired, moody, puffy, or just off, this episode is for you. This is part of a new series we're launching.

It's all about the fact that you don't need another basic blood panel. You need a blueprint. Something that actually explains why you feel the way you do and helps finally connect the dots between your symptoms and your biochemistry.

So today, we're breaking down the DUTCH hormone test — what it is, what it tells us, and how it can help you finally connect the dots between your symptoms and your biochemistry.

Ever feel like cooking healthy meals is overwhelming or that you just don't have the time?

You're not alone! That's exactly why I was so excited to sit down with Chef Jeremy Rock Smith for this week's podcast episode.

Jeremy spent years in high-pressure restaurant kitchens before experiencing a midlife cooking crisis that completely changed his relationship with food. His journey led him to top wellness resorts like Canyon Ranch, Kripalu, and Miraval, where he began teaching others how to make cooking both simple and nourishing.

This episode is full of practical tips, humor, and insights that will inspire you to rethink how you cook and eat.

I'm so grateful to Jeremy for sharing his journey, knowledge, and passion for making food a source of health and joy.

Learn more about Chef Jeremy Rock Smith

Ever feel like the journey to better health can feel overwhelming at times? You're not alone! That's exactly why I was thrilled to join Coaches Michele and Amanda for a powerful Instagram LIVE session earlier this week. We dove deep into some of the most transformative topics in wellness today:

• How we can make changes from the inside, but also how to remove the toxins around us.
• The impact of environmental chemicals and toxins on our health.
• Regenerative farming and its importance for our future.
• The power of thoughts and beliefs: how your mindset shapes your health journey.
• Identifying and working through the belief systems clients hold within themselves.
• Michele and Amanda's favorite podcast episodes and the reasons behind their choices.
• Why meal-prepping is your ultimate key to success.
• And an exclusive look at the revamped Brandwein Membership, with exciting packages coming in 2025!

It was an hour filled with inspiration, actionable insights, and some surprising revelations (did you know your mind can help reframe how you react to the uncontrollable?). If you missed it, don't worry — you can catch the replay right now on Instagram. I'm so grateful to Michele and Amanda for their expertise and passion in guiding others on their health journeys. Their wisdom and practical tips remind us that small changes really do lead to big transformations. Tune in to the replay here, and let me know what resonated with you the most!

We all need to eat to survive. We assume that eating is second nature. But did you know that there are many factors that impact how a person consumes food?

We often hear the term "picky eater," it's often just an assumption that this type of behavior goes along with childhood development. But did you know that there is more to this issue than meets the eye?

I talked with Jacklyn Penderson, the CEO of Feeding Matters, about a little known disorder called Pediatric Feeding Disorder.

If you haven't ever heard of this you're not alone. I have worked with many children and adolescents who I can see clearly had this issue, but we never had a good way to screen for it or truly understand it.

If you have a child, or know of a family who has children that might be suffering from this little known condition, you will want to listen to this episode.

PFD is a real condition and requires early intervention in order to effectively manage it. I truly was inspired by our conversation and I think you will be too.

Learn more about Feeding Matters and follow them on Instagram.

I never truly knew or understood how impactful body work could be until I interviewed Faysal Abi today on my podcast.

Faysal is a leader in the area of understanding the human body's design, function, pain and the mind-body connection to it. If you are dealing with any type of chronic pain issue you are going to want to listen to this fascinating conversation.

If you want to better understand how to optimize your strength and flexibility you will want to take a listen. I definitely learned new things about the body, how it works, and even about my sneakers! You'll have to listen to hear what I mean by that!

Learn more about Faysal at his website and his Instagram.

I love the incredible amount of detail I learn from a client's genetic report. From there I create a DNA blueprint that takes all that technical knowledge and turns it into something they can understand and use to create real change in their lives.

So many people come to me having spoken to other doctors or health professionals who suggest something generic - that doesn't work for them. Meanwhile the health issues are accumulating and my client has no idea which one to address first, especially when they have to go see a different specialist for each one.

But it's so hard for me to show you how these actually work with clients - those old HIPAA rules mean I can't just share any old report, and it's so hard to explain without the context of how it works in someone's life.

Which is why I was delighted to be on Dr. Shivani Gupta's podcast Fusionary Health recently. I've been working with Dr. Shivani on her health issues, and she recently took the 3x4 genetic test I use with all my clients.

She was willing to share all the details (we actually read through it on the podcast) and I could explain exactly what those results mean for her health both now and in the future.

If you've ever wondered just how useful genetic tests are, then you're going to want to take a listen to this one! You'll hear me break it down in real time, and get a real sense of the support I can provide clients to know what issue to deal with first.