Modern Bodies

Back to School Lunchbox Hacks

School mornings are hectic enough without battling over lunchboxes.

In this episode, Felicia shares simple, realistic, and kid-approved snack and lunch ideas that won’t take hours to prep—and are way more likely to actually get eaten.

From freezer-friendly protein pancakes to chia pudding cups, DIY bento boxes, and even nut-free energy bites, you’ll walk away with fresh ideas to make mornings smoother and mealtimes less stressful.

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

"All my muscle turned to fat" - Is it Really Possible?

You’ve probably heard someone say, “All my muscle turned into fat when I stopped working out” — but is that even possible? In this episode of Well with Felicia, we bust one of the biggest fitness myths out there: the idea that fat and muscle can magically transform into each other.

I’ll break down:

• Why fat and muscle are completely different tissues.

• What actually happens when you lose fat or build muscle.

• Why it feels like your body changes so quickly when you stop training.

• How to set realistic goals if you want to look leaner, stronger, and healthier.

Spoiler alert: turning fat into muscle isn’t real but sustainable fat loss and strength building absolutely are. Tune in to learn the science, clear up the confusion, and get the motivation to move forward with your goals.

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Doomscrolling in Disguise: Time for a Digital Detox... or at Least a Digital Diet

In this introspective episode of Well with Felicia, we’re talking about something deceptively simple: rest.

After months of intense output—Pilates teacher training, travel, and work—I attempted a much needed break. But instead of rejuvenation, I found myself stuck in a cycle of passive scrolling, overstimulation, and disconnection.

This episode dives into the difference between true rest and digital distraction, the sneaky role of dopamine, and the impact of screen time on mental health, focus, and nervous system regulation.

You’ll also hear practical strategies I am using to reclaim my attention, reduce screen time, and feel genuinely restored—without abandoning productivity.

Whether you’re a fellow do-er, dopamine junkie, or just feeling digitally drained, this one’s for you.

👉 Screenshot your screen time and DM it to @wellwithfelicia on Instagram—no shame, just curiosity!

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Pilates Beginner? What you Need to Know and How to Start

Welcome back to Well with Felicia! After a little hiatus (hello, Pilates reformer teacher training), we’re diving into a topic close to my core—literally. Pilates!

In this episode, I break down the different types of Pilates:

Mat vs. Reformer
Classical vs. Contemporary
Fitness Pilates vs. the traditional method

I’ll share my personal journey—how Pilates helped me recover from injury, why I temporarily abandoned it (big mistake), and why I’m back on the reformer for life. We’ll cover the benefits, the risks, and how Pilates fits into a well-rounded fitness routine.

Whether you’re a Pilates newbie or a seasoned pro, this episode will help you decide which style is best for your body, your goals, and your lifestyle.

 

Topics Covered:
• Mat vs. Reformer Pilates
• Classical vs. Contemporary vs. Fitness Pilates
• Why Pilates helps prevent injury
• Risks of overstretching and how to avoid them
• How to get started (safely!)

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Ozempic Side Effects: How to Manage Them with Dr. Ehud Ur

GLP-1 medications like Ozempic can be life-changing—but they’re not always easy to tolerate. In this episode, I sit down with endocrinologist Dr. Ehud Ur to explore the most common side effects of Ozempic and, more importantly, how to reduce or avoid them altogether.

We break down how this powerful medication works in the body, why it causes GI distress for some people, and what to do if you’re struggling with nausea, bloating, or fatigue. From dose titration strategies to meal timing tips, this episode is your roadmap to feeling better on Ozempic.

What you’ll learn:

• Why Ozempic works—and why it sometimes doesn’t
• Tips for reducing nausea, bloating, and fatigue
• How to adjust your dose, diet, and timing for better results
• What to eat (and avoid) while on GLP-1 medications
• Natural supports for better digestion

Subscribe and share if you or someone you love is navigating life on Ozempic.

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

How to Make Your Keto Diet Healthier with Felicia Tsam RHN

Is keto really the golden ticket to weight loss and blood sugar control? Or are we missing the big picture when it comes to long-term health and sustainability?

In this solo episode of Well with Felicia, I am going to give your keto a diet a makeover.  

Whether you’re keto-curious, deep in bacon territory, or just want to make your meals work better for your gut, heart, and hormones — this one's for you.

You'll learn:

• How to upgrade your plate with higher-fiber, plant-powered swaps
• Tips for making keto more diverse, flavorful, and microbiome-friendly
• Why you can enjoy fat and flavor without sacrificing your long-term health
• Three simple challenges to make your current meals healthier 

I dish out practical tips, my favourite low-carb brands, and a little tough love — with a side of tahini dressing.

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

 

Connect with Felicia Tsam RHN
Website: www.WELLwithFelicia.com
Instagram: @WELLwithFelicia
Leave us a review: Share the Love
Share YOUR Story: Submit Here
Purchase on Amazon: Calorie Mastery

 

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Keto and Diabetes: Insights from Dr. Ehud Ur

Is keto the miracle fix it claims to be—or just another glossy fad with a hidden cost?

In this episode, we break down the not-so-sexy side of the ketogenic diet, especially for people living with chronic health conditions like diabetes, gallbladder or pancreatic issues, disordered eating, and kidney disease.

We unpack:

• Why keto causes fast weight loss

• The hidden risks for blood sugar, cholesterol, and nutrient balance

• How keto can trigger dangerous complications 

• The illusion of “reversing” diabetes

• Smarter, safer ways to manage health long-term without extreme restriction

If you—or your clients—are considering keto, this episode is your essential gut check. Tune in, take notes, and let’s get real about what health actually means.

 

You can find Dr. Ur at www.drehudur.com  and on Instagram @drehudur

Don’t miss this empowering conversation!

 

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

 

Connect with Felicia Tsam RHN

Website: www.WELLwithFelicia.com
Instagram: @WELLwithFelicia
Leave us a review: Share the Love
Share YOUR Story: Submit Here
Purchase on Amazon: Calorie Mastery

 

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

 

Powerful Polyphenol Drinks for a Healthier Liver

If you’ve been told you have non-alcoholic fatty liver disease (NAFLD), the good news is that early intervention can help manage the condition and even put it into remission!

In this episode of Well with Felicia, we’re diving into one simple and delicious way to improve liver health: polyphenol-rich drinks.

From light roast coffee and herbal teas to antioxidant-packed mocktails, I’ll walk you through easy swaps that support your liver, reduce inflammation, and even aid in weight management.

Ready to sip your way to better health? Let’s get into it!

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

 

Connect with Felicia Tsam RHN
Website: www.WELLwithFelicia.com
Instagram: @WELLwithFelicia
Leave us a review: Share the Love
Share YOUR Story: Submit Here
Purchase on Amazon: Calorie Mastery

 

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.