Southernly Nourished by Arnold Nutrition Coaching

by Kylee Arnold

Season 3

Meet the Coaches: Sarah Rainey, RD, on Small Changes, Picky Eaters & Cold and Flu Season

Season 3 is here, and we’re kicking it off by introducing y’all to the coaches behind Arnold Nutrition Coaching! First up is Sarah Rainey, a registered dietitian who’s been with our team since the very beginning. She’s a busy mom of two (10 and 12), and she brings years of hospital and corporate wellness experience to her coaching. In this episode, Kylee and Sarah talk about: Why Sarah moved from reactive hospital care to proactive, one-on-one coaching Sarah’s favorite client: the everyday woman juggling a family, some health history like diabetes or PCOS, and a goal to simply feel better How our coaches act as a liaison between you and your doctor, including helping you know what questions to bring to your appointments Why a food log beats a brand-new meal plan, and how Sarah changes one meal at a time The most underrated health habits (spoiler: protein, movement, hydration, and consistency) Noticing progress beyond the scale, like better sleep, digestion, energy, and body composition Why you don’t have to “earn” your treats, and how all-or-nothing thinking backfires Raising adventurous eaters: the “one broccoli tree” rule, trying new cooking methods, and “fridge snacks vs. pantry snacks” How both families prepare for cold and flu season with seasonal produce, protein- and fiber-rich breakfasts, and a few supplements Halloween candy without the stress Whether you’re a mom trying to feed your family well or someone who’s tried it all and burned out by week six, this episode is a reminder that the simple, boring things done consistently are what move the needle. Want support from a coach like Sarah? Click here to learn more about working with our team at Arnold Nutrition Coaching! Click here for our free resources and guides! This episode is for educational purposes only and isn’t medical advice. Always talk with your healthcare provider about your individual needs.

S3 · E40

Oct 15, 2026

33:28

Season 2

Simple Secrets That Transform Women's Health With Whitney Williford | Ep. 39

In this episode, Whitney Williford shares her journey from growing up in a gym to creating impactful wellness events, while emphasizing the importance of simplicity and mindset in sustaining health. Whether you're overwhelmed, juggling family and life, or seeking ways to stay consistent without the stress, Whitney offers actionable advice grounded in her experience. In this episode: Whitney's background and how growing up in a gym shaped her approach to wellness The importance of character, morals, and doing things the right way in health journeys How mindset shifts from doubt to confidence affect progress The myth of balance and how moms can prioritize without guilt Practical tips for customizing workouts and routines to personality types Underrated habits: saying no, unplugging, braindumping, and simplifying routines Creative modifications for Southern comfort foods and making healthy eating enjoyable The role of environment, environment decluttering, and self-awareness in wellbeing The importance of community, forming support circles, and the inconvenience of growth Tips for overwhelmed moms: starting small, focusing on the most cluttered areas, and protecting your peace Connect with Whitney: https://www.facebook.com/whitney.poe.9/ https://www.instagram.com/whitney.williford/ https://www.instagram.com/shesmorepodcast/ https://www.youtube.com/@shesmorepod Connect with Arnold Nutrition Coaching: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

S2 · E39

May 6, 2026

49:13

Balancing Health and Wealth: Insights from Amy Anderson | Ep. 38

Balancing Health and Wealth: Insights from Amy Anderson In this episode, Kylee Arnold welcomes Amy Anderson, founder of Fiscal Fox, to discuss the powerful intersection of health and financial wellness. Amy shares her personal journey through financial challenges, the importance of self-reliance, and practical tips for women looking to improve both their health and wealth. Whether you're starting your financial journey or seeking motivation to prioritize self-care, this episode offers actionable advice and inspiring stories. Key Topics: The parallel relationship between physical health and financial health Building a healthy relationship with money and self-reliance Overcoming financial abuse and rebuilding after hardship The importance of setting aside emergency savings and reducing debt Investing basics: retirement accounts, high-yield savings, and beginner strategies The gendered and cultural stigmas around women discussing wealth Practical steps for women to take control of their finances, including account consolidation The mental health benefits of feeling financially secure and physically strong Amy’s personal story of overcoming an abusive relationship and financial setbacks Tips for starting small with fitness and finances without feeling overwhelmed Resources & Links: The Fiscal Fox Instagram For ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

E38

Apr 13, 2026

48:01

From Childhood Struggles to Peptides: How to Optimize Your Body & Mind with Coach Jesse Jamnik | Ep. 37

Kylee interviews Coach Jesse Jamnik, a board-certified nutrition coach and peptide expert, who shares his journey from struggling with weight and wanting acceptance as a kid to becoming a leader in fitness, mindset, and advanced health strategies. They break down what actually creates long-term results, and it’s not just workouts and macros. It’s the habits, mindset, and systems that support your body over time. If you’ve ever felt stuck, frustrated, or like you’re doing “everything right” but not seeing results… this one will hit. What We Talk About: Jesse’s story growing up, dealing with weight, bullying, and wanting to fit in How the gym became a turning point for his confidence and identity Why mindset and emotional health matter just as much as nutrition and training The real foundations of health: protein, hydration, movement, sleep, and stress What peptides actually are and how they work in the body Where peptides fit (and don’t fit) in a sustainable health journey Common mistakes people make when they skip the basics How to build habits and systems that actually stick in real life Navigating stress, sleep, and inconsistency without starting over Finding balance with food (yes… even king cake 😂) Connect with Jesse on Instagram Disclaimer: This episode is for educational purposes only. Jesse emphasizes building a strong foundation first. Always consult with a qualified healthcare provider before starting peptides or making major changes to your health routine. For ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

E37

Apr 7, 2026

1:16:50

Season 2

Strength, Pregnancy, and Postpartum Recovery with Mary DiStasio | Ep. 36

In this episode, Kylee Arnold sits down with Mary DiStasio, a prenatal and postpartum strength specialist, to talk about postpartum recovery, rebuilding core strength, and safely returning to movement after having a baby, even years later. They break down how to regain strength, prevent injury, and feel confident in your body again through intentional training, proper breathing, and realistic expectations. Key Topics Mary’s background in Olympic weightlifting, public health, and postpartum fitness Common postpartum struggles: leaking, back pain, tailbone pain, and “mom pooch” How pregnancy impacts the core, pelvis, and overall structure The importance of diaphragmatic breathing and early core re-engagement Healing diastasis recti through targeted strength training Myths about lifting during pregnancy and postpartum Safe movement strategies and when to see a pelvic floor physical therapist The role of nutrition in healing and body recomposition Resources & Links Connect with Mary DiStasio on Instagram Mama Eval Coaching Program (Use code ANC50 for $50 off!) Mary's Early Postpartum Program For ANC: Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

S2 · E36

Mar 26, 2026

33:58

Fueling Teen Athletes: Nutrition Tips for Growth, Performance, and Injury Prevention | Ep. 35

In this episode, Kylee Arnold shares essential nutrition strategies for teen athletes, focusing on how to support their growth, enhance performance, and prevent injuries through proper eating habits. Perfect for parents and coaches wanting to optimize young athletes' health. Key Topics: Importance of nutrition during rapid growth and sports training Recommended protein intake for teen athletes based on body weight How to distribute protein intake throughout the day for optimal absorption Key nutrients for bone development: calcium, vitamin D, magnesium, vitamin K2, collagen The role of healthy fats, including saturated fats, in supporting hormones and joint health Practical meal ideas for busy athletic teens, including balanced breakfast, lunch, snack, and dinner options Myths and facts about protein bars, shakes, and creatine supplementation for teens The benefits and safety considerations of creatine for adolescent athletes Strategies to get teens involved in their nutrition choices and habits Note: Always consult with a pediatrician or healthcare provider before adding supplements like creatine to teen athletes' routines to ensure safety and suitability. Book a call Follow me on Instagram Protein Bar & Shake Guide Download my No-Cook Grocery Guide

S2 · E35

Mar 19, 2026

26:57

Are You Burning Fat or Losing Muscle? | Ep. 34

Are you wondering whether your body is burning fat or muscle for fuel? In this episode, Kylee Arnold breaks down the science behind fuel sources, how your body prioritizes survival over aesthetic goals, and what you can do to ensure you're losing fat, not muscle. Plus, learn the key blood markers and metabolic pathways to watch out for.Key topics: The four main fuel sources: glucose, fatty acids, ketones, and amino acids Why your body favors survival mechanisms like gluconeogenesis over fat loss Differences between gluconeogenesis and ketosis, and how they impact muscle preservation The roles of AMPK and mTOR pathways in fat loss and muscle building How stress, diet, and lifestyle influence metabolic pathways and fat loss success Blood markers to assess metabolic state: ferritin, fasting glucose, cortisol, T3, and more How to interpret Dutch hormone testing for metabolic insights Practical tips for supporting fat loss through proper fuel and recovery Book a call Follow me on Instagram Download my No-Cook Grocery Guide Take My Metabolic Assessment Watch My Video Series: The Fat Loss Fix: 3 Steps to LASTING Weight Loss

S2 · E34

Feb 24, 2026

16:33

Birth Control & Your Hormones: What No One Explained | Ep. 33

Summary In this episode of the Southerly Nourished podcast, host Kylee Arnold delves into the often-overlooked topic of birth control, discussing its various types, how they work, and their effects on women's health. She shares her personal journey with birth control, including the challenges she faced after coming off it, and emphasizes the importance of understanding the nutritional implications and preparing for the transition off birth control. The episode aims to educate listeners on the complexities of hormonal health and the need for personalized support in managing their health decisions. Chapters 00:00 Introduction to Birth Control and Its Impact 01:51 Understanding How Birth Control Works 06:36 Types of Birth Control and Their Effects 09:53 Nutritional Considerations with Birth Control 12:40 Preparing to Come Off Birth Control 14:01 Personal Journey: Coming Off Birth Control 20:54 Long-term Effects and Support After Birth Control 22:46 Conclusion and Call to Action Follow me on Instagram Download my No-Cook Grocery Guide Take My Metabolic Assessment Watch My Video Series: The Fat Loss Fix: 3 Steps to LASTING Weight Loss Book a call

E33

Feb 16, 2026

23:21

Season 2

How to Rebuild Your Metabolism, for Easier Fat Loss | Ep. 32

How to Rebuild Your Metabolism for Easier Fat Loss If fat loss feels harder than it used to — even though you’re eating less and trying harder — your body isn’t broken. It’s adapted. In this episode, Kylee explains why chronic dieting, stress, and under-fueling slow metabolism over time and what actually needs to happen for fat loss to feel easier again. You’ll learn how thyroid, cortisol, insulin, and food quality work together — and why rebuilding metabolism must come before fat loss. This episode is especially helpful for women in their 30s and 40s who feel like their old strategies stopped working. 🎧 What You’ll Learn What a “slow metabolism” really is (and why it’s not damage) Why dieting makes fat loss harder over time How thyroid, cortisol, and insulin work together to control fat loss Why high stress keeps fat loss “turned off” Why food quality and micronutrients matter — not just calories Early warning signs in your 30s that make perimenopause harder later Why medication alone isn’t always enough How the Flush → Feed → Fat Loss approach rebuilds metabolism Why fat loss becomes easier once the body feels safe again 🧠 Key Takeaway Fat loss isn’t about more discipline. It’s about changing the signals your body is responding to. Rebuild first — then fat loss follows. Take My Metabolic Assessment Enter to Win 6 Months of Nutrition Coaching Book a call 🔗 Evidence-Based Resources Metabolic adaptation & energy availability https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/ Cortisol, stress & fat storage https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/ Epigenetics & lifestyle inputs https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392256/ Perimenopause & metabolic changes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082400/

S2 · E32

Jan 20, 2026

26:32

From Pressure to Purpose: A Faith-Centered Approach to Health | Ep. 31

In this episode of Southernly Nourished, Kylee shares a heartfelt conversation inspired by her recent panel at the R3 Women’s Retreat—exploring how faith, food, and foundational habits intersect in a woman’s health journey. If you’re tired of chasing fixes, overwhelmed by comparison, or feeling disconnected from your body, this episode is an invitation to slow down, release pressure, and rebuild from a place of stewardship instead of self-punishment. Kylee walks through how her faith reshaped the way she leads, coaches, and defines success—and why consistency doesn’t come from trying harder, but from aligning your habits with who you’re becoming. In this episode, we cover: How faith transformed Kylee’s approach to health, leadership, and success Why seeing your body as a temple, not a project changes everything The hidden cost of comparison—and how it physiologically works against fat loss and hormone health A simple daily anchor for overwhelmed women Why “the one fix” mentality keeps women stuck (and what actually works instead) How foundations like nourishment, movement, sleep, and stress support hormones—including HRT The role identity plays in consistency—and why small, faithful steps matter How faith supports sustainable change without burnout or extremes This episode is for the woman who wants to feel strong, nourished, and aligned—without pressure, perfection, or chasing the next protocol. Rate & Review If you enjoy Southernly Nourished, leaving a rating and review is one of the best ways to support the podcast and help more women find these conversations. It only takes a minute, and it means so much. Thank you for being here—and for choosing nourishment over perfection 🤍 Follow me on Instagram Download my No-Cook Grocery Guide Take My Metabolic Assessment Watch My Video Series: The Fat Loss Fix: 3 Steps to LASTING Weight Loss Book a call

S2 · E31

Jan 12, 2026

26:47

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