3089: [Part 2] Nutrition Triggers and Tips by Nia Shanks on Healthy Eating Advice

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 19 August 2025

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3089: Nia Shanks breaks down how emotional and environmental triggers can sabotage your eating habits and what to do instead. Learn practical, no-shame strategies to build self-awareness, create supportive environments, and make consistent nutrition choices without falling into guilt-driven cycles. Read along with the original article(s) here: https://niashanks.com/nutrition-triggers-and-tips/ Quotes to ponder: "Awareness is the foundation for making any long-term, sustainable change." "Remove as many negative nutrition triggers as possible, and replace them with positive ones." "You can’t avoid every situation that may trigger unhealthy eating habits, but you can plan how you’ll respond to them." Episode references: Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.6	This is Optimal Health Daily. Nutrition Triggers and Tips, part two by Nia Shanks of Niashanks.com.
0:08.3	And I'm Dr. Neal, your very own personal narrator.
0:12.1	Hey there and welcome back to Optimal Health Daily, where I simply read to you from the best health
0:16.7	and fitness blogs for free. I cover fitness, nutrition, stress management, weight management,
0:22.6	and lots more. This is kind of like an audiobook, but from a bunch of different authors,
0:27.7	and always with permission from the sites, and always with a bit of my commentary at the end.
0:32.7	Now, today's post is part two from yesterday. So, if you're new here or skipping around,
0:39.0	I'd recommend listening to yesterday's episode first.
0:42.4	But if you're all caught up,
0:44.1	let's jump right in and hear part two
0:46.0	and continue optimizing your life.
0:52.5	Nutrition Triggers and Tips, part two, by Nia Shanks of Niashanks.com
0:57.9	Eat Your Protein.
1:01.0	As mentioned earlier, protein is very effective at increasing satiety.
1:06.1	I have my clients track their protein intake to get an idea of how much they consume.
1:10.7	It's common for the clients
1:11.9	I work with to average about 40 grams or so a day, if even that. Once they increase their
1:18.3	protein intake to at least 0.8 grams per pound of body weight, I actually prefer closer to
1:24.3	1 gram per pound of body weight, they experience greater satiety.
1:28.7	This is also useful for people such as myself that experience greater hunger in the evening.
1:34.3	As long as I eat a good amount of protein during the day, then I'm not ravenous at night.
1:40.0	An easy way to make sure you eat enough protein is to center your meals on good protein sources,
	...

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