Double Dose of Wellness Podcast

Why are you hungry again… already?
 
You eat breakfast then you’re thinking about food. You eat lunch and by 3 p.m. You’re looking for a snack. Then dinner comes and somehow you’re still standing in the pantry later that night wondering “Why am I hungry AGAIN?”
 
In this episode of Double Dose of Wellness with the Twins and your health care pros we’re breaking down 5 things that could be missing from your meals when you feel hungry all the time; and number one might surprise you.
We’re talking about:
Why eating frequently doesn’t always mean you’re eating enough
How protein can help make meals more satisfying
Why fibre and food volume matter
The role dietary fat plays in a satisfying meal
Finding a meal rhythm that actually works for your body and your real life
And all the other things affecting hunger
This isn’t about eating less, following another set of food rules, or trying to eliminate hunger. It’s about learning to listen to your body with curiosity instead of judgment.
 
🎙️ Listen in for your weekly Wednesday wellness dose. 
Double Dose of Wellness is hosted by twin sisters Andrea and Nicki:  healthcare professionals and holistic health coaches helping high-achieving women reconnect with their bodies, support their gut and hormones, and feel like themselves again.
 
Because this is where science meets soul.
Holistic Wellness
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts

Protein coffee. Protein cereal. Protein bars. Protein water. Protein ice cream… 
Somewhere along the way “protein is important” became “YOU’RE NOT EATING ENOUGH PROTEIN.”
But how much is actually enough?
In this episode of Double Dose of Wellness, Twin sisters and health care professionals Andrea and Nicole break down what the research really tells us about protein needs for women; and where social media has turned a nuanced topic into a list of rigid rules.
We’re talking about:
- Where protein recommendations come from- What research tells us about protein needs in women- Protein need change as we move through our 30s, 40s and beyond- Does protein actually helps with weight loss and body composition
And much more
Because there isn't one magical protein number that every woman needs.
The goal isn't to chase a number, it is to understand what your body needs and why.
Grab your tea and join us for another Double Dose of Wellness, where science meets soul.
Holistic Wellness
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts
 
 

September has a way of making us feel like we need to get our lives together. Summer is over, routines are changing, the kids are back to school and suddenly we're convinced we need a complete nutrition overhaul.
 
But what if you don't need to start over?
 
In this episode of Double Dose of Wellness, twin sisters, healthcare professionals, and wellness coaches Andrea and Nicole are getting back to the basics with five simple nutrition habits worth bringing into your routine this fall. Without dieting, detoxing, restricting, or trying to be perfect.
 
We’re talking about:
 
Why protein is still worth paying attention to (especially at breakfast and lunch)Why a “healthy” lunch still needs to actually be a mealThe power of adding before taking foods awayWhy having a few boring, reliable backup meals can make healthy eating easierWhat your evening cravings might be telling you about how you ate earlier in the day
 
Because sometimes the problem isn't that you need more discipline. You may simply need more nourishment, more structure, and a little less pressure.
 
Holistic Wellness
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts

What if the thing you keep avoiding is actually the thing that could change your life.
That conversation. That decision. That appointment. That dream you keep saying you’re “not ready” for.
In this episode, Twins and health care pros Andrea and Nicky are talking about why avoidance feels so good in the moment, and why the relief it gives us can quietly keep us stuck.
We’re unpacking perfectionism, fear, procrastination, “I’m not ready,” and the ways avoidance can show up in our health, relationships, work, and everyday lives.
Because sometimes the question isn’t “How do I avoid discomfort?”
It’s “Which discomfort is worth choosing?”
The life you want might be waiting on the other side of the thing you keep putting off.
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts
Holistic Health Coaching for Women’s Wellness and Nutrition
 
 

What if the way you’ve been trying to change is actually making change harder?
In this episode of Double Dose of Wellness, Twins and health care pros Andrea and Nicole are challenging one of the most deeply rooted ideas in wellness culture: that we have to dislike ourselves enough to finally become healthier, more disciplined, or more successful.
We talk about the difference between self-acceptance and resignation, why being kinder to yourself doesn’t mean giving up on growth, and how you can want something different without rejecting where you are right now.
Because maybe you don't have to hate your body to take better care of it.Maybe you don't have to shame yourself into healthier habits.Maybe you don't have to become someone else to become more of yourself.
You can accept yourself AND want to grow.You can love yourself AND want something different.You can be proud of who you are AND still become who you're meant to be.
Grab your tea, get comfortable, and join us for a conversation about self-acceptance, sustainable change, and what happens when we stop making ourselves the enemy.
Instagram @doubledoseofwellness
Facebook @ A&N Holistic Health
7 Day Guide to Reducing Chronic Inflammation Holistic Wellness
Holistic Health Coaching for Women’s Wellness and Nutrition
 

How often have you told yourself “When I lose the weight… when I have more confidence… when I make more money… when life settles down… then I’ll finally become the person I want to be”?
In this episode of Double Dose of Wellness Andrea and Nicki, Twin sister and health care pros unpack the powerful idea that we have change completely backwards. Instead of waiting to have the result before we do things differently and eventually become that person, what happens when we start with BE > DO > HAVE?
We explore how your identity can influence your habits, choices, and behaviours, and how the stories you repeatedly tell yourself can become the identities you live from.
We Talk about:
Why we keep postponing our lives for a “future version” of ourselves
How labels like “I’m inconsistent” “I’m terrible with money” or “I’m not athletic” can become self-fulfilling
Why one missed workout, bad day, or mistake doesn't define who you are
How to stop trying to convince yourself you're someone new and instead create evidence through small actions
Why every action is  a vote for the person you're becoming
This isn't about pretending you're already somewhere you're not. It's about recognizing what you can change today to have what you want.
You can start becoming her now.
Holistic Health Coaching for Women’s Wellness and Nutrition
Free Guide Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts

What if the most important conversation you'll have today is the one you're having with yourself?
In this powerful episode of Double Dose of Wellness, Twins and health care pros Andrea and Nicki explore the invisible inner dialogue that shapes your confidence, your habits, your health, and ultimately the person you're becoming. So many of us spend our days encouraging everyone else while quietly criticizing ourselves and we often don't even realize we're doing it.
We discuss
Why your inner voice has more influence than you think
How negative self-talk can become part of your identity
The science behind why our brains look for evidence to support our beliefs
How small daily choices become "votes" for the person you're becoming
This isn't about pretending everything is perfect or forcing positive thinking. It's about becoming aware of the stories you've been telling yourself, challenging the ones that no longer serve you, and creating space for growth, confidence, and self-compassion.
If you loved it, laughed, or felt seen at any point—send it to a girlfriend who gets it, and don’t forget to leave us a review. It helps more women find this space and get in on the conversation
Holistic Wellness 7 Day Guide
Connect with us:Website: www.andnholistichealth.comInstagram: @doubledoseofwellness

Separating the Myths from the Science
Can eating every few hours really speed up your metabolism? Does your metabolism suddenly crash after 40? Are metabolism-boosting supplements worth the money? And is endless cardio really the key to burning more calories?
In this myth-busting episode of Double Dose of Wellness, Twins and health care pros Andrea and Nicole take on some of the most common metabolism claims circulating on social media and separate fact from fiction using evidence-based science.
We explore:
Whether meal timing actually affects your metabolism
What really changes as we age and why it's not just your metabolism
Cardio versus strength training for long-term metabolic health
The truth behind metabolism-boosting supplements and "fat-burning" products
The sustainable habits that truly support a healthy metabolism
This conversation is packed with practical insights, compassion, and a refreshing reminder that there are no magic shortcuts: just simple, science-backed strategies that help you feel your best.
If you've ever wondered whether you've been following metabolism myths or if you're looking for realistic ways to support your health, this episode is for you.
Connect with us: Website: ⁠https://www.andnholistichealth.com⁠ Instagram: @doubledoseofwellness
⁠Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts

Have you ever looked in the mirror and thought "My metabolism must be broken"?
You're not alone.
In this episode of Double Dose of Wellness, Andrea and Nicki explore one of the biggest misconceptions in women's health: the belief that metabolism simply stops working. Whether you've spent years dieting, exercising, counting calories, or wondering why your body isn't responding the way it used to, this conversation is for you.
Together, we unpack what metabolism actually is, why your body is incredibly adaptive, and how factors like stress, sleep, muscle mass, hormones, nutrition, and aging all work together to influence your health. Rather than blaming a "broken metabolism," we challenge you to look at your body through a new lens: one of understanding, compassion, and curiosity.
In this episode, we discuss:
What metabolism really is (and why it's much more than calorie burning)
Why so many women feel like their metabolism has "stopped working"
The important role strength training plays in long-term metabolic health
Why calories and hormones aren't competing explanations: they work together
How your body adapts to the environment it's been living in
Simple questions to ask yourself before searching for another quick fix
If you've ever felt frustrated, discouraged, or confused by your body's changes, we hope this conversation leaves you feeling informed, empowered, and a little more compassionate toward yourself.
If you enjoyed this episode, please follow the podcast, leave a rating and review, and share it with a friend who needs this reminder. Your support helps us reach more women with evidence-based, practical conversations about health, healing, and whole-body wellness.
Connect with us:Follow Double Dose of Wellness for weekly conversations where science meets soul, helping women reconnect with their bodies, balance their hormones and gut health, and build sustainable wellness from the inside out.
Holistic Wellness
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts
 

If social media is to be believed, cortisol is responsible for everything.
Tired? Cortisol. Can't lose weight? Cortisol. 
But what if we've misunderstood one of the body's most important hormones?
In this episode of Double Dose of Wellness, Andrea and Nicki separate social media myths from evidence-based reality to help you better understand what cortisol actually does: and why it may not be the villain it's been made out to be.
As healthcare professionals, we've noticed a growing trend: more and more women believe their bodies are working against them.
"My hormones are broken.""My metabolism is damaged."
In this episode, we discuss:
What cortisol actually does and why it's essential for life
The biggest social media myths about cortisol
Why fatigue, weight gain, poor sleep, and anxiety aren't always caused by one hormone
Instead of asking, "How do I lower my cortisol?" perhaps a better question is:
"What is my body trying to tell me?"
Follow Double Dose of Wellness  so you never miss a weekly episode. If you enjoyed today's conversation, we'd love it if you left a review. It helps us reach more women looking for trusted, science-backed info.
Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts