Let's Be Healthy Latinas!
Let’s Be Healthy Latinas is the podcast for busy, high-achieving Latinas who are tired of putting themselves last. Hosted by Bronx-raised Dominicana and Certified Integrative Nutrition and Hormone Health Coach, Naihomy Jerez, this is where cultura meets real-life health. We’ll talk food, hormones, energy, and all the cultural pressures that come with being the strong one in the family—without the guilt, confusion, or boring wellness talk. Expect real conversations, practical tips you can actually use, and a cafecito-sized dose of motivation to help you break cycles and build the vibrant, generational health you deserve. Because being healthy isn’t about perfection—it’s about finally feeling good in your body and enjoying your life. So, grab your cafecito, amiga, and let’s be healthy Latinas, together!
Episodes
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We push back on the five-pound fixation and lay out a saner path to fat loss that protects muscle, bones, hormones and joy. A dinner-table moment sparks a reset: confidence first, data-informed choices, and habits that last.
• why “just five pounds” becomes a moving target
• intermittent fasting concerns for perimenopause
• normal weight fluctuations and what they mean
• differe...
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We challenge the new-year wellness noise and show how to build habits that last beyond the honeymoon phase. From protein hype to GLP‑1 marketing, we unpack the trends and lay out a slower, steadier path that fits real life.
• recognising how ads target insecurities and urgency
• food politics shaping labels, menus and defaults
• protein, fiber and microbiome claims across products
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We reflect on nine years of health change and name the five real sacrifices that make a wellness lifestyle stick. Comfort, identity, thoughts, time, and relationships all shift so results feel natural, not forced.
• leaving the comfort zone across food, movement, and public spaces
• allowing identity to evolve beyond old habits and social roles
• replacing unhelpful thoughts with fl...
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We answer real questions about choosing a gym, leaving one that no longer fits, and how to build a training routine that sticks. From safety and budget to progression and recovery, we share what actually drives results and why strength supports long-term health.
• choosing a gym by distance, cost, safety, cleanliness, and culture
• using guest passes and trials before committing
• m...
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We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support.
• reframing winter routines as pivots, not failures
• swapping raw salads for roasted vegetables, soups and chili
• dressing properly for outdoo...
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In this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well!
We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength train...
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We trade a planned topic for a real-time unpacking of how overwhelming decisions were draining our energy and how five simple practices brought us back to a grounded, clear place. We connect emotional stagnation to physical symptoms, use tools to regulate and reflect, and end with flexible, values-led action.
• naming stagnant emotions and their impact on the body
• the cost of avoidanc...
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We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again.
• morning rush pattern that leads to no breakfast and 3 p.m. crashes
• how stress redirects blood flow and stalls digestion<...
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Willpower isn't the magic solution for achieving health goals that many believe it to be. It's a limited resource that eventually becomes depleted, leaving us without a backup plan when our determination runs out.
• Willpower is defined as control exerted to do something or restrain impulses
• According to psychological science, willpower is a limited resource capable of being...
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We discuss the guilt many Latinas feel when spending money on healthy foods and why investing in quality nutrition is actually a smart financial decision in the long run.
• The "expensive food vs. bills to pay" mindset often ignores the hidden costs of cheap food
• Spending on over-the-counter medications, doctor visits, and lost productivity from feeling unwell adds up
• ...
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Career coach Carla Santamaria shares how first-gen professionals can increase their salaries, navigate workplace systems, and set boundaries for better work-life integration. She reveals strategies that have helped her clients collectively increase their salaries by over half a million dollars since 2021.
• Understanding the four factors that determine your market rate: industry, location, ...
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When your partner thinks you're being "too extra" about clean eating, it creates tension that can make you question your own body signals and health choices. This relationship dynamic is part of a larger societal pattern where women's health concerns are often dismissed or labeled as dramatic.
• Cultural sayings like "I eat anything" served previous generations...
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We explore the challenges of wanting to model healthy habits for our children when we haven't learned these behaviors ourselves, offering practical ways to start this journey without perfectionism.
• The podcast name has changed to "Let's Be Healthy Latinas" to reflect our community focus and make it easier for Latinas seeking health resources to find us
• Children l...
Send Naihomy encouraging words!💕
Let’s Be Healthy Latinas is the podcast for busy, high-achieving Latinas who are tired of putting themselves last. Hosted by Bronx-raised Dominicana and Certified Integrative Nutrition and Hormone Health Coach, Naihomy Jerez, this is where cultura meets real-life health.
We’ll talk food, hormones, energy, and all the cultural pressures that come with being the strong one in the family—without the gui...
Send Naihomy encouraging words!💕
Discover why Pinterest-perfect meal prepping might be the biggest obstacle in your wellness journey, creating cycles of guilt and failure rather than sustainable healthy habits.
• Rigid meal prep plans often lead to boredom, waste, and eventually abandoning the entire process by mid-week
• Cultural disconnect occurs when traditional foods are excluded from "healthy" meal prep ...
Send Naihomy encouraging words!💕
We explore the frustrating disconnect between conventional medical care and true healing, highlighting how doctors often lack training in nutrition and lifestyle medicine despite their crucial role in health.
• Medical professionals typically focus on treating symptoms rather than addressing root causes
• Women's health concerns are frequently dismissed or misunderstood in conventi...
Send Naihomy encouraging words!💕
Wellness on vacation doesn't mean strict rules—it means making choices that help you fully enjoy your trip without feeling sick or exhausted afterward. We share practical strategies for balancing indulgence with self-care while exploring new destinations.
• Identify water sources immediately upon arrival to stay hydrated in hot climates and counteract travel dehydration
• Pack prot...
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We explore how to maintain wellness while traveling, focusing on preparation strategies for staying healthy and feeling good throughout your trip instead of torturing yourself with last-minute crash diets.
• Building a wellness foundation by understanding your body's needs before travel
• Packing protein-rich snacks like jerky, protein bars, and nuts for travel days
• Taking a ...
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Taking a break from the podcast in July to rest and recover from burnout after months of physical health challenges and a busy family schedule.
• Sharing the importance of listening to your body's signals before getting sick
• Experiencing burnout that's affecting creativity, mood, and desire to show up
• Dealing with consecutive health issues since March (COVID, sprained ...
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Samantha Ortiz Young, a Latina entrepreneur and Nike trainer, shares her journey in wellness, revealing how her father's kidney disease taught her to view movement as a privilege and shaped her approach to fitness, pregnancy, and life.
• Witnessing her father's health struggles from a young age gave Samantha a unique perspective on wellness as a privilege
• The mindset shift r...
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