This is StRest! In this episode, Natalie Fader, a nutritional therapist and behavioral counselor, joins Kerstin Lindquist to uncover the psychological roadblocks that keep us from making healthy food choices.

If you've ever thought, “I know what to do, I just can’t seem to do it,” this conversation is for you. Natalie explains how ego states, childhood conditioning, and self-talk shape our food habits. She introduces Transactional Analysis (TA) and Cognitive Behavioral Therapy (CBT) as tools to recognize these patterns and change our approach to eating.

We also explore fasting, supplements, the protein craze, food cravings, and the 80/20 rule for sustainable nutrition. This episode will help you shift your mindset, break free from harmful eating cycles, and build a healthier, more intuitive relationship with food.

Major Themes & Concepts

✅ Ego States & Self-Talk: How your inner dialogue influences eating habits.

✅ Transactional Analysis (TA): Identifying the different ‘voices’ in your mind that impact choices.

✅ CBT & Food Psychology: Understanding why we struggle with consistency.

✅ The 80/20 Rule: Why balance, not perfection, leads to long-term success.

✅ Food as a Reward: Breaking free from childhood conditioning around treats.

✅ Supplements & Nutrition: Key vitamins and minerals for energy and stress management.

✅ Fasting & Metabolism: Why fasting works for some but not for everyone.

✅ Cortisol & Blood Sugar: How stress affects hunger and weight loss.

✅ Protein & Fiber: Why these two nutrients are essential for satiety and fat loss.

✅ Movement & Health: The importance of daily activity for long-term well-being.

Chapter Breakdown

00:00 – Introduction & Natalie’s Background

02:17 – What is a Nutritional Therapist?

04:01 – Why We Struggle to Make Healthy Choices

06:04 – The Role of Ego & Self-Talk in Eating Habits

10:16 – Emotional Eating & Food as a Reward

14:17 – Social Media Confusion & Nutrition Myths

18:11 – Finding Reliable Health Information

21:27 – Processed Foods & Food Cravings

25:37 – Cortisol, Stress & Its Impact on Hunger

28:27 – Fasting, Metabolism & Energy Levels

30:07 – The Role of Protein, Fiber & Supplements

36:49 – Why Counting Calories Isn’t the Full Picture

42:07 – Exercise & Small Daily Movement Hacks

45:41 – Mindfulness & the Power of Pausing

Work with Kerstin

📅 Workshops & Events – Join upcoming events & retreats.

💡 Health Coaching with Kerstin – 1:1 coaching for stress reduction & wellness.

Resources

📖 Transactional Analysis in Psychotherapy by Eric Berne

📖 Atomic Habits by James Clear

📖 Why We Eat (Too Much) by Andrew Jenkinson

🎧 Podcast: The Nutritional Therapist with Natalie Fader

🍽️ Natalie’s Recommended Supplements:

• Magnesium
• Omega-3
• Vitamin D
• B-Complex
• Ashwagandha

🎧 Insight Timer – Free Meditation App

🧘 Apollo Neuro – A wearable designed to improve resilience and manage stress.

More about Natalie Fader

🔹 Instagram: @the.nutritional.therapist

🌍 Website: NatalieFader.com

More about Kerstin

1. Website: kerstin-lindquist.com
2. Instagram: @kerstin.lindquist
3. Facebook: Kerstin Lindquist
4. YouTube: @Kerstin.lindquist
5. TikTok: @kerstin.lindquist

Production, Distribution, and Marketing

By Massif Studio & Production & The Tallawah Group

1. Website: www.massifsp.com
2. LinkedIn: Massif Studio & Production
3. Website: www.TallawahWorldwide.com
4. LinkedIn: The Tallawah Group

For inquiries about sponsoring the podcast, email [email protected].

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