Mind, Body, Spirit, FOOD Podcast

This week's intention is a carry-over from Sunday's post on inner power — and it's one I needed deeply this week: I will get grounded.
Getting grounded isn't a wellness buzzword. It's a felt sense in the body. A root system for real, lasting inner power. And in this short episode, I explore what that actually looks like — in the chakra system, in the kitchen, in the way we move through an ordinary evening.
In this episode:
*The difference between ego-driven power and true inner power — and why it matters right now
*Why the root chakra is the foundation of real confidence (and what happens when we skip it)
*The foods and drinks that help me feel steady and grounded — including beets, nettle tea, and why protein matters more than we think
*How the body is a portal: movement, cooking, barefoot mornings, and yes — an 80s dance party
*Something new and a little vulnerable that I'm exploring, and how getting grounded is helping me navigate it
LINKS AND RESOURCES
* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore
* Sunday’s newsletter about inner power: https://mindbodyspiritfood.substack.com/p/power-in-a-dressing-so-good-you-can
* Newsletter about how niceness blocks our power: https://mindbodyspiritfood.substack.com/p/green-socca-flatbreads
* Roasted Beet & Halloumi Salad Recipe: https://mindbodyspiritfood.substack.com/p/bonus-recipe-roasted-beet-and-halloumi
* The power of play intention episode: https://mindbodyspiritfood.substack.com/p/intention-13-i-will-play
* Get rooted intention episode: https://mindbodyspiritfood.substack.com/p/weekly-intention-5
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In this episode, I sit down with Jerrelle Guy—author of the James Beard Award finalist Black Girl Baking, the newly published We Fancy, and creator of the newsletter The Dinner Ritual—for a conversation about ego death, creative burnout, body trust, and the radical freedom of letting yourself be exactly who you are.
Jerrelle and I kept talking long after we stopped recording. This one goes deep—pour yourself something warm and settle in.
In this episode:
How Jerrelle's deep-South, Pacific Island, and Caribbean upbringing shaped the way she cooks and craves
How we both discovered cooking as creative play, and the unlikely spark that started it all
The fear-driven hustle that led Jerrelle to a full creative collapse, and why she now sees it as a necessary reckoning
On going quiet and doing "nothing productive," and why that's sometimes the most powerful creative act
Learning to speak to your body the way you would a child you deeply love
The stillness meditation that reconnected Jerrelle with her playful, curious inner self
What watermelon sushi and shiitake bacon have to do with true creative freedom
Why personal style—in art and in life—can't be forced, only uncovered
Links and Resources:
* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/
* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore
* Jerrelle's new book, We Fancy: https://bookshop.org/a/114665/9781668012840
* Jerrelle's newsletter, The Dinner Ritual: theddinnerritual.substack.com
* Find Jerrelle on Instagram: @chocolateforbasil



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In this week’s intention episode, Nicki reflects on a recent retreat in Ireland and the reminder that joy, creativity, and play are not frivolous—they’re essential. In a world that can feel heavy and overwhelming, play becomes a way to reconnect to ourselves, access deeper wisdom, and return to a sense of lightness.
This episode is an invitation to loosen the grip, step out of survival mode, and bring more curiosity and creativity into everyday life—especially in the kitchen.
In this episode, we explore:
* Why play is a powerful tool for shifting out of overwhelm
* The connection between joy, creativity, and intuition
* How lightness can help us reconnect to our purpose
* Bringing more playfulness into cooking and daily rituals
* Letting go of perfection and embracing experimentation
* A simple cookie ritual from Mind, Body, Spirit, Food
LINKS AND RESOURCES
* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Order Nicki's book, Mind, Body, Spirit, Food: https://fromscratchfast.com/nicki-sizemore/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In this week’s episode, I sit down with registered dietitian and functional medicine practitioner Samantha Rigoli for a grounded, empowering conversation about perimenopause, menopause, and how to support ourselves through this season of change with more nourishment and less dogma.
We explore the common—and often overlooked—symptoms of perimenopause, how shifting hormones can impact mood, sleep, stress, and energy, and why so many women feel like their bodies suddenly stop responding the way they once did.
Sam shares practical insights on blood sugar balance, protein, fiber, movement, nervous system support, supplements, and the powerful role of consistency in helping us feel more steady and well. We also talk about the emotional side of this transition, and how this phase of life can become an invitation into deeper self-trust, strength, and connection.
Links and resources
* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/
* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore
* Samantha’s website: healthytothecorenyc.com
* Samantha’s free CORE Reset Method (Perimenopause Nutrition Program): https://healthytothecorenyc.com/core-reset-method
* Find Sam on Instagram: https://www.instagram.com/healthytothecorenyc/



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

What does it really mean to nourish yourself?
In this episode, I sit down with chef, food stylist, and author Melina Hammer (A Year at Catbird Cottage) for a thoughtful conversation on food, self-care, and living with more intention.
Together, we explore how to create simple, nourishing meals using seasonal ingredients, find inspiration in spring cooking and foraging (including garlic mustard and field garlic), and elevate everyday dishes with ease.
We also reflect on the deeper side of nourishment—how food connects to mindfulness, gentleness, and self-care—and what it looks like to move away from extremes and toward a more balanced, intuitive way of eating and living. A grounding and inspiring conversation on cooking, creativity, and what it means to truly nourish yourself.
Links:
* Episode Newsletter: https://mindbodyspiritfood.substack.com/p/melina-hammer
* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/
* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore
* Melina’s book, A Year at Catbird Cottage: https://bookshop.org/a/114665/9781984859709
* Melina’s newsletter: https://catbirdcottage.substack.com/
* Melina’s website: https://www.melinahammer.com/
* Find Melina on Instagram: https://www.instagram.com/melinahammer/
* My Substack Live with Melina: https://mindbodyspiritfood.substack.com/p/edible-holiday-gifts
* Nicki’s podcast episode with Ashley Neese, Permission to Rest: https://mindbodyspiritfood.substack.com/p/ashley-neese
* Nicki’s podcast episode about moving one step at a time: https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe