Fully Nourished®

The Fully Nourished® podcast, hosted by functional nutritionist and integrative health coach, Jessica Ash, is an evidence-based wellness podcast dedicated to empowering women with the tools and knowledge they need to tune into their body, understand their physiology, and truly nourish themselves inside and out.

Join Jessica as she explores the principles of bioenergetics and the unique needs of female physiology. Each week she shares her candid and thoughtful insights on women’s health, nutrition, mindset, body image, embracing the divine feminine, stress addiction, and more! In a world that is constantly wrapping everything in rules, restriction, shame, and fear, this podcast aims to help women let go of control and perfection, and learn to nurture their body with awareness and intentionality.

Think of each episode as your weekly coffee date with your BFF who is both your trusted ally and steadfast cheerleader as you both navigate your personal journey towards your strongest, most confident, and radiant self.

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Fully Nourished®

Food Frequency 101

March 20, 2025 • Jessica Ash • Season 3 • Episode 60

Food frequency… What is it? I’m not talking about the wavelength of food, I’m talking about how often you eat throughout the day. I’ve gotten a lot of questions from listeners lately asking how often they should eat and wondering if they’ll need to eat every 2 hours for the rest of their lives.

In this episode:

[01:05] Let’s talk about food frequency or the frequency with which we eat.
[03:22] The first rule of nutrition is, “Know thyself.”
[08:28] Any changes you make in balancing your hormones will take 3-4 months to realize.
[09:22] Learn the reasons our body will release adrenaline.
[11:32] Signs of high adrenaline and why it’s important to know thyself.
[14:56] People who don’t lean toward adrenaline dominance likely do not need to eat more frequently.
[18:13] The goal is to move back to a place of balance and equilibrium.
[19:10] Remember that the most important thing for a woman is to eat enough and frequently enough for you.
[23:12] Important parameters to keep in mind when your consider when and what to eat.

Links and Resources:

PMS Bible:https://amzn.to/3DxzUS1
Once a Month:https://amzn.to/3Dzngls
Adrenaline Dominance:https://amzn.to/3FyTkX4
Progesterone in Orthomolecular Medicine:https://ia802902.us.archive.org/11/items/ProgesteroneInOrthomolecularMedicine/Progesterone%20in%20Orthomolecular%20Medicine%20.pdf

Studies:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7529793/
https://pubmed.ncbi.nlm.nih.gov/15961530/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5146195/
https://pubmed.ncbi.nlm.nih.gov/8300009/
https://www.sciencedirect.com/science/article/pii/S0091302220300479

Submit Questions Here: https://airtable.com/appoicByQy3UFoSXs/shrXwD7wQFJQr68Nn

Get more info on Philosophia Society Here: https://www.jessicaashwellness.com/philosophia-society

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