Nourish HER Podcast

My 3 Pregnancy Journeys… and How I Stayed Fit, Fueled, and Confident Through All of Them

If you’re pregnant… or thinking about getting pregnant… and feel overwhelmed, confused, or honestly just scared you’re “doing it wrong”… this episode is for you.
In this first episode back of the Nourish Her Podcast, I’m sharing my personal journey through three very different pregnancies… what worked, what didn’t, and how I was able to stay strong, nourished, and confident through all of them.
We’re diving into the questions I get constantly from women like you…
• How do I take care of my body without hurting my baby?• Do I need to stop working out or lifting?• How much weight should I actually gain?• Is it possible to stay fit or even lose body fat during pregnancy?• What should I be eating when I feel sick, exhausted, or overwhelmed?• How do I stay consistent when I don’t feel like myself?
I’m breaking it all down in a simple, real, and practical way so you can stop guessing and start feeling confident in your pregnancy journey.
Because here’s the truth…Pregnancy is not a time to restrict… but it’s also not a time to completely let go.
It’s a time to fuel, support, and strengthen your body… for you and your baby.
And when you do that… everything changes.
If you’ve been feeling stuck, discouraged, or unsure where to start… this episode will give you clarity, direction, and confidence moving forward.
Part 2 is coming next… where we’ll dive into postpartum, recovery, and how to truly feel like yourself again.

Progressive Overload. How to Build Muscle Without Just Lifting Heavier

In this episode, Jordan and Coach Matt break down one of the most misunderstood concepts in strength training. Progressive overload is not just about piling on more weight. It is about using smart strategies to get stronger, build muscle, and avoid plateaus over time.
They share five science-backed ways to progressively overload. This includes time under tension, shorter rest periods, improving form, increasing volume, and using advanced training techniques. You will learn how to apply these methods at any fitness level, work around injuries, and keep training fun and effective for the long haul.
If you want to finally understand how to train with purpose, see lasting body composition changes, and stay strong for life, this episode is your roadmap.

Summer Travel Hacks for Healthy Moms (Without Going All or Nothing)

In this episode, Jordan and Coach Erica get real about how to stay healthy while traveling without falling into the all-or-nothing trap. From car snacks to resort dining, they walk you through practical hacks for every type of trip—plus how to anchor your mornings in faith and intention. Whether you’re navigating road trips with toddlers or all-inclusive resorts with teens, this is your go-to guide for feeling good (not guilty) this summer.
Topics we cover:
Ditching the “vacation = free-for-all” mindset
What to pack for car and airplane travel
Navigating hotels vs. Airbnbs vs. resorts
Real mom strategies for staying on track (without missing out)
Why spiritual rest matters just as much as physical rest
Post-vacation resets and getting back into routine
BONUS: Tips for 4th of July & summer party balance
This episode is packed with practical tips, biblical truth, and a whole lot of grace. Don’t miss it!

The Foundations of Fitness for Beginners!

If you're brand new to your fitness journey—or starting over after yo-yo dieting, burnout, or life changes—this episode is for you.
Jordan sits down with JNFC Coach Lexi, who shares her story of losing over 40 lbs and keeping it off, her journey through gym intimidation, and what she’s learned after coaching hundreds of women. Together, they break down the real foundations of sustainable health and fat loss.
From understanding maintenance calories and metabolic health… to learning how to eat without fear, build strength, and ditch all-or-nothing thinking—this conversation will leave you feeling encouraged, educated, and equipped to take your next step.
Whether you're walking into the gym for the first time or trying to break free from another “restart,” this episode offers the mindset and tools you need to build lasting results.

Understanding Hormones & Menstrual Health

In this episode, Jordan and Cindra share personal updates—Jordan’s pregnancy journey and Cindra’s endometriosis surgery for infertility—before diving into the connection between hormones and overall health. They break down the menstrual cycle into two main phases: pre-ovulation (menstrual & follicular) and post-ovulation (ovulation & luteal). Estrogen plays a key role in the first half, while progesterone dominates the second half. Understanding these shifts is essential, as estrogen regulates fat distribution (often in the lower body, shifting to the abdomen with menopause), and progesterone can cause bloating and water retention. Insulin resistance, often triggered by excess refined carbs, leads to fat storage and an increased risk of Type 2 diabetes. Many women experience painful periods, irregular cycles, or severe PMS, which could indicate underlying issues like estrogen dominance, PCOS, or nutritional deficiencies. Just because something is common doesn’t mean it’s normal, and tracking hormonal health is key. Apps like Premom, Kindara, Flo, and Ovia can help, along with at-home LH strips and PROOV tests. Bloodwork markers like estradiol, testosterone, fasting insulin, and progesterone (tested 7 days post-ovulation) are crucial for understanding hormonal balance and fertility.
To support hormone health, women should prioritize healthy omega-3 fats from foods like avocados, nuts, fish, and animal fats while avoiding low-fat diets that can disrupt hormone production. Strength training (3-4x per week) combined with moderate cardio (1-2x per week) helps regulate insulin and support metabolism. Stress management is also crucial, as high stress elevates fasting insulin and disrupts hormonal function. Detox pathways can be supported with castor oil packs and a nutrient-rich diet with at least two servings of fruit and three servings of vegetables daily. Women must advocate for themselves when seeking medical support, ensuring they receive proper hormone testing rather than generic treatments. This episode is packed with valuable insights to help women optimize their health, fertility, and overall well-being through intentional lifestyle changes.

The Journey of Infertility + Autoimmune Disease with Coach Cindra

In this heartfelt episode of Nourish Her Podcast, we sit down with Coach Cindra as she bravely shares her personal journey through infertility, navigating an autoimmune disease, and the challenges and triumphs that came with it. This raw and honest conversation sheds light on topics often left unspoken, offering hope, inspiration, and encouragement to those facing similar struggles. Tune in for a powerful discussion filled with vulnerability, resilience, and valuable insights that remind us we’re never alone on our journeys.

How to Tackle Perimenopause and Menopause

In this episode of Nourish Her Podcast, we tackle everything you need to know about perimenopause and menopause. From understanding hormonal changes to addressing common symptoms like weight gain, fatigue, and mood shifts, we provide actionable tips to navigate this transformative stage of life with confidence. Learn how nutrition, fitness, and lifestyle adjustments can help you thrive during menopause and embrace this new chapter of health and wellness!

The Truth About Fasting

In this episode of Nourish Her Podcast, we dive deep into the ins and outs of fasting—from when to fast, the ideal timings, and how to build up to extended 3-day fasts. We explore the incredible benefits of fasting, including its powerful role in autophagy (your body’s natural cell-recycling process), and why it’s one of the most effective tools for health and longevity. Level up your fasting knowledge with us, and make sure you never fast for the wrong reasons again!

Busy Mom Tips for Healthy Living and Balance

Are you a busy mom struggling to balance health goals with daily responsibilities? Tune into this episode of Nourish Her Podcast where Jordan Novak and Erica Plucknett share practical tips on setting realistic health goals, quick meal ideas, time-saving workouts, and self-care strategies. Learn how to overcome obstacles, stay motivated, and incorporate faith into your wellness journey. Don't miss this chance to reclaim your health and find inspiration!
Follow Jordan on Instagram @jords_nutritioncoaching
Follow Erica on Instagram @ericaplucknett
 
Check out our popular Fat Loss Guide for Busy Moms 👇 
https://drive.google.com/file/d/1vXu6v4s7PhX5kIAx88QiF3-UTfOWnMsk/view?usp=drive_link

Importance of Protein

In this episode, we dive deep into the powerhouse nutrient that is protein. Join us as we explore what protein is, why it's crucial for your body, and how you can ensure you're getting enough of it in your diet.
We'll break down the science behind protein, its role in muscle building, hormone production, and immune function. 
Don't miss out on this protein-packed episode that promises to enhance your understanding and appreciation of one of the most important nutrients for your health!
 
Legion Athletics Link: https://legionathletics.rfrl.co/xq1p8
Code: JNC for 20% off your first order