Between Two White Coats

The holidays can be magical… and overwhelming. In this episode of Between Two White Coats, Dr. Michelle Plaster and Nurse Practitioner Amber Foster unpack practical, meaningful ways to stay well—mind, body, and soul—throughout the holiday season.From the pressure of busy schedules to financial strain, emotional highs and lows, and endless festive obligations, the holidays can take a toll on your overall health. Dr. Plaster and Amber break down simple, realistic strategies to help you slow down, stay grounded, and protect your wellbeing in the midst of the holiday chaos.You’ll learn how to: ✨ Create a “calm and cozy” holiday by reducing the frantic pace, embracing simplicity, and being intentional with your time. ✨ Set healthy boundaries—because every “yes” is a “no” to something else. ✨ Use digital detox moments to reconnect with your family (and yourself!). ✨ Build meaningful traditions through festive activities, family time, and shared experiences. ✨ Choose experiences over stuff and rethink gift-giving in a healthier, more memorable way. ✨ Stay financially well and avoid the January “spending hangover.” ✨ Support your physical health with balanced eating, movement, and seasonal activities. ✨ Practice gratitude to reshape your mindset and lift your emotional health. ✨ Serve others through volunteering—giving your time, not just your money.The holidays don’t have to control you. With a little intentionality, you can shape the season into one that restores you, strengthens your relationships, and supports complete wellness.Stay grateful, stay grounded, and take care of yourself this holiday season.

In today’s episode of Between Two White Coats, we sit down with certified nutritionist and health coach Jenny Fisher to talk about NEAT — Non-Exercise Activity Thermogenesis — and why it might be the most overlooked key to better health.If you think staying healthy requires long workouts or hours at the gym, this conversation will be a breath of fresh air. NEAT is all about the small, everyday movements that add up: taking the stairs, standing instead of sitting, folding laundry while standing, stretching during your kid’s practice, walking during phone calls — and so much more.Jenny breaks down:What NEAT actually isWhy daily movement matters more than you thinkHow perimenopause and aging affect our natural activity levelsReal-life examples of how your normal day can burn more caloriesWays to reduce sedentary habits without adding “one more thing” to your plateHow parents and kids alike can build healthier routinesYou’ll walk away with practical, doable ways to increase movement, boost metabolism, and improve strength — all without stepping foot in a gym.✨ Hashtag challenge: #IllTakeTheStairs Join us in choosing the stairs and creating more opportunities to move throughout the day!

Dr. Michelle Plaster and Nurse Practitioner Amber Foster are back with health coach and influencer Jenny Fisher for Episode 3 in our four-part wellness series — and this one will get you moving!In this powerful conversation, Jenny breaks down the role of fitness in reaching your health goals and shows how movement is medicine for your mind, body, and longevity. From overcoming gym intimidation to building strength that lasts a lifetime, this episode will help you rethink what it means to move with purpose.💪 Key Takeaways:• Start where you are. You don’t need a gym membership — walking, dancing, or joining a fun class can kickstart your journey.• Strength training = longevity. Building skeletal muscle boosts metabolism, hormone balance, and protects against bone loss.• You won’t “get bulky.” Muscle supports fat loss, better blood sugar control, and overall vitality.• Progressive overload works. Lifting heavy (safely) builds lean muscle and revs your metabolism long after your workout.• Movement heals. Daily walks improve heart health, lower stress, and even help prevent dementia.• Accountability matters. A coach, friend, or app can help you stay consistent and confident.• Jenny’s approach to fitness isn’t about perfection — it’s about showing up, staying consistent, and celebrating the small wins that create lasting change.🏋️‍♀️ Whether you’re just starting your journey or looking to reignite your workout routine, this episode will leave you inspired to build strength for life — not just for looks.

Dr. Michelle Plaster and Nurse Practitioner Amber Foster are back with health coach and influencer Jenny Fisher for Episode 2 of our four-part series on building a healthier life — one step at a time.This week, it’s all about fuel — learning how to nourish your body with the right foods, without the guilt, confusion, or crash diets. Jenny breaks down practical nutrition strategies that anyone can do, from understanding macros to mastering the art of balance and indulgence.💡 In this episode, you’ll learn:• Why food is more than calories — it’s fuel and medicine for your body.• How to calculate simple calorie and protein goals using Jenny’s easy formulas.• The power of protein for energy, muscle, and metabolism (and why 100g a day can change everything).• How to build plates that include fiber, whole foods, and smart indulgences — no deprivation required.• How to reduce added sugar without losing joy in eating.• Why small, consistent steps (and Jenny’s “Two-in-a-Row Rule”) lead to lasting success.Jenny reminds us that eating well doesn’t have to be overwhelming — it’s about making mindful choices, honoring your body, and enjoying the process.🥗 Whether you’re learning to track macros, eat cleaner, or simply drink more water, this episode will leave you feeling inspired and equipped to fuel your best life.

In this episode, Dr. Michelle Plaster and Nurse Practitioner Amber Foster sit down with certified health coach and influencer Jenny Fisher for the first of a four-part health-coaching series that will help you build a stronger foundation for lifelong wellness.Jenny shares her journey from “accidental influencer” to metabolic health expert — and breaks down how simple, sustainable lifestyle habits can transform your health. Together, they discuss why sleep is the real superpower, how to reset your circadian rhythm with morning sunlight, and how small daily movements and stress-management practices can improve energy, metabolism, and longevity.💡 Key takeaways:Sleep isn’t optional — it’s the cornerstone of hormonal balance, brain health, and energy.Morning sunlight and consistent routines help reset your body’s natural rhythms.Simple movement — even ten squats an hour — can offset a sedentary job.Managing stress doesn’t have to be complicated: start with 3-minute meditations, grace for yourself, and realistic goals.Follow Jenny’s “Two-in-a-Row Rule”: never skip a healthy habit twice.Whether you’re just starting your wellness journey or looking to refine your daily rhythm, this conversation is a reminder that small, consistent changes create lasting transformation.

Back-to-school season isn’t just for students—it’s the perfect time for all of us to hit the reset button. In this episode of Between Two White Coats, Dr. Michelle Plaster and Nurse Practitioner Amber Foster share practical, inspiring ways to treat the fall season as a “second New Year.”They cover: 🍎 How a shift in routines can create healthier habits for mind, body, and soul 🗓 Why schedules and structure actually reduce stress and improve wellness 🧘 Simple ways to reset with nutrition, exercise, and mental health practices 🧹 The surprising health benefits of decluttering your home and environment 🌱 Why sustainable “small resets” work better than big resolutionsWhether you’re a busy parent, student, or just looking for a fresh start, this episode will give you the tools to step into fall with clarity, energy, and purpose.🎧 Listen now and start your reset today!

In this final episode with Kristen from @EveryDayisDarling, Dr. Plaster and Nurse Practitioner Amber Foster dive into the reality of facing online criticism during a weight loss journey. Kristen opens up about how she’s learned to navigate “trolls” and “haters,” why there’s no shame in using GLP-1 medications, and how her story has inspired others to take charge of their health.This conversation is a reminder that:Obesity is a disease, not a failure.Medications are tools — not shortcuts.Your journey is yours, no one else’s.Whether you’re considering treatment options or just need encouragement to tune out the noise, this episode will leave you empowered to focus on what matters most: your health and well-being.

In this episode of Between Two White Coats, Dr. Michelle Plaster and Nurse Practitioner Amber Foster continue their conversation with social media influencer Kristen (@EveryDayisDarling). After shedding significant weight with GLP-1 medications, Kristen opens up about the maintenance phase of her journey—what life looked like after hitting her goal weight, and how she worked to sustain her results.Together, they discuss:Why focusing on habits and health over a number on the scale is key.The reality of “food noise” and how Kristen manages it in maintenance.How simple movement (like walks with her kids) can be more sustainable than grueling gym sessions.The role of medications like semaglutide and tirzepatide in supporting—not replacing—healthy choices.Why obesity should be viewed and treated as a disease, not a moral failure.This conversation is packed with encouragement, practical takeaways, and a fresh perspective on what happens after the weight loss journey begins. Whether you’re curious about GLP-1 medications, navigating maintenance yourself, or just need a reminder that wellness is about progress, not perfection—this episode is for you.

In this episode of Between Two White Coats, Dr. Michelle Plaster and Nurse Practitioner Amber Foster sit down with social media influencer Kristen Fussell (@EveryDayIsDarling) to talk about her real-life weight loss journey with GLP-1 medications.Kristen opens up about the emotional and physical challenges of postpartum weight gain, the pressure to “bounce back,” and the moment a candid beach photo became her turning point. She shares the hesitation, fear, and misconceptions she battled before starting semaglutide — and how she overcame the stigma of asking for help.Listeners will hear about:• The mental load of motherhood and how it impacts health goals• Why food noise can be as big a barrier as hunger• The role GLP-1 medications can play in sustainable weight loss• How Kristin lost nearly 70 pounds without starving herself — and found freedom from obsessive food thoughts• The importance of compassionate medical guidance and realistic expectationsThis conversation isn’t just about the scale — it’s about reclaiming health, confidence, and joy. Whether you’re curious about GLP-1s, struggling with weight, or looking for a relatable voice in the wellness space, Kristin’s story will encourage you to take the next step for yourself.