The Real Raw You Podcast

099: From Passion to Product: Meredith Cochran on Maintaining Integrity and Managing Burnout

Thu, 10 Oct 2024 18:00:00 -0500

In this episode, Katie interviews Meredith Cochran. Meredith is a serial entrepreneur with a passion for authentic conversations and high-quality craftsmanship. Meredith has a Cellular Molecular Biology, Electrophysiology, and Traditional Chinese Medicine background. She uses this experience to pursue her passion for preventive health and food-as-medicine. Meredith is an accomplished author and former CEO/founder of The Osso Good Co., which she grew to an omnichannel business model and millions in revenue. She is currently focused on her role as Founder/CEO of Shareable (www.meredithcochran.com), where she operates as a fractional marketing team for several CPG brands including one of the largest privately-owned businesses in the World (www.pasturebird.com) and her new startup, Tēthos (www.drinktethos.com), which focuses on sustainably sourced teas and na wines. In her spare time, she serves on the board for a nonprofit, Berry Good Food Foundation (www.berrygoodfood.org) aimed at solving food sovereignty in San Diego and Baja.

Key Topics Discussed:

Overview of Meredith’s non-alcoholic wine company
The inspiration behind creating a healthier wine option
Meredith's transition from her previous career to entrepreneurship
Key challenges faced in the startup process and how she overcame them
Insights on how Meredith’s products align with a healthier lifestyle
Discussion on the growing demand for non-alcoholic and healthy beverage options
Tips and insights for those looking to start their own businesses
The significance of perseverance and passion in entrepreneurship

Learn more about Tēthos and follow along to join in on the conversation:

https://www.instagram.com/drink.tethos/
https://drinktethos.com/

098: Breaking Free from IBS with Morgan Lewis

Thu, 12 Sep 2024 12:00:00 -0500

Struggling with IBS or chronic gut issues? Feeling overwhelmed by conflicting advice on fasting, supplements, and food sensitivities? This episode is a must-listen for anyone seeking clarity and actionable strategies for gut health. Join Katie and holistic gut health expert Morgan Lewis as they unravel the mysteries of gut healing and offer practical, personalized solutions.

If you’ve been grappling with digestive distress, food sensitivities, or the confusion of navigating wellness trends, this episode will provide you with valuable insights and expert advice. Morgan Lewis brings a wealth of knowledge to the table, discussing how everyday toxins, fasting practices, and supplement regimens can impact your gut health. Here’s what you can expect:

- Toxins and Your Body: Discover why what you put on your skin matters just as much as what you put in your body. Morgan explains how reducing toxic exposure from cosmetics and cleaning products can profoundly impact your health.

- Fasting Myths: Confused about fasting? Morgan breaks down the myths surrounding intermittent fasting and offers guidance on how to approach it based on your personal health and lifestyle.

- The Truth About Supplements: Are you taking supplements blindly because of what influencers recommend? Learn why personalized supplementation is crucial and how working with a knowledgeable practitioner can make all the difference.

- Food Sensitivity Testing: Is your food sensitivity test truly helping you? Find out why food sensitivities might be a symptom rather than the root cause and how to address them properly.

- Holistic Gut Healing: Explore Morgan’s holistic TPW approach, which integrates body, mind, and soul for a comprehensive gut healing journey.

Resources Mentioned:

- [Morgan’s Website]
-[Morgan’s Instagram]
-[Break Free From IBS Course]

Don’t miss out on this episode packed with expert advice and practical tips that could transform your gut health journey. Tune in to gain the knowledge and confidence to tackle your digestive issues head-on.

097: How to 4x Your Chances of Getting (and staying) Pregnant with the Founders of WeNatal

Mon, 17 Jun 2024 14:00:00 -0500

If you have been struggling to conceive, or are dreaming of becoming a parent within the near future, this episode is a must listen to!!

In this enlightening episode, join hosts Katie and the visionary founders of WeNatal, Ronit Menashe and Vida Delrahim. They delve into their personal struggles with fertility and how these led them to create a revolutionary prenatal supplement that includes both men and women in the fertility journey. Discover the science behind their unique approach, the importance of sperm health, and how optimizing both partners' health can transform the path to parenthood.

Topics covered:
- The Importance of Male Involvement in Fertility: Insight into the often-overlooked role of sperm health in conception and the innovative solutions WeNatal offers.
- Breaking Boundaries in Prenatal Care: Explore how WeNatal's prenatal vitamins fill gaps in the current market, focusing on bioavailable nutrients and comprehensive health support.
- Personal Stories of Fertility Challenges: Hear from Ronit and Vita about their personal fertility challenges and the redemption stories that followed, emphasizing the potential for natural conception at any age.
- Expert Guidance for Preconception Health: Get professional advice on lifestyle and dietary changes that can significantly enhance fertility for both men and women.
- Empowerment Through Education: Learn about the critical role education plays in WeNatal's mission, providing couples with the knowledge they need to improve their chances of a healthy pregnancy.

Key Takeaways:
- Empower Your Fertility Journey: Understanding the pivotal role both partners play in the health of their future children.
- Innovative Approaches to Prenatal Care: How targeted nutrients and informed lifestyle choices can lead to improved fertility outcomes.
- The Power of Personal Health Advocacy: The importance of advocating for your own health within the often complex landscape of fertility medicine.

Resources Mentioned:
- WeNatal's Website: Explore more about their products and educational resources at https://wenatal.com/

- Connect on Social Media: Follow WeNatal on Instagram for the latest updates and fertility tips [here}

Special Offer for Listeners:
- **Exclusive WeNatal Promotion:** Receive a FREE 30 day supply of their Omega + DHA w/ purchase of a prenatal. Learn more here.

Enjoy the show!!
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096: Transforming Your Relationship with Food: Expert Insights with Celebrity Dietitian Kim Shapira

Mon, 27 May 2024 14:00:00 -0500

Today, we're joined by Kim Shapira, a celebrity dietitian, nutritional therapist and author, to explore practical strategies for lasting weight loss and emotional eating management.

Key Points Discussed:
- The Kim Shapira Method: Introduction to Kim’s six simple rules for a healthy relationship with food, focusing on intuitive eating and managing emotional triggers.
- Overcoming Emotional Eating: Techniques to separate emotional needs from physical hunger, featuring practical tips for mindful eating.
- Sustainable Weight Management: Strategies to maintain weight loss by integrating simple daily activities like walking 10,000 steps, drinking enough water, and ensuring sufficient sleep.
- Q&A with Kim Shapira: In-depth discussion on common challenges in nutritional therapy, including dealing with food restrictions and the psychological aspects of eating.

Key Takeaways:
- Understand the importance of listening to your body’s hunger signals.
- Learn to embrace food as nourishment rather than an emotional crutch.
- Discover simple daily habits that contribute to long-term health and weight stability.

Resources Mentioned:
- Kim Shapira’s book: "This Is What You’re Really Hungry For"
Kim's Website
Kim's Instagram

095: Beating Busy Woman Syndrome: Transform Your Health with Hypnotherapy

Thu, 16 May 2024 12:00:00 -0500

Unlock the Power of Your Mind: Discover How to Go From from Busy Woman Syndrome to Therapeutic Freedom

In this transformative episode, Brooke Ansley, a leading hypnotherapist for female entrepreneurs and women in tech, shares her personal journey from living under the weight of anxiety and high blood pressure to finding liberation through hypnotherapy. Learn how she went from being a contestant in the Miss America competition and working in high-stress event planning to embracing and teaching the powerful techniques of therapeutic hypnosis.

This episode is crafted for anyone struggling with anxiety, feeling overwhelmed by their daily routines, or looking for alternative ways to manage stress and health without medication. If you're curious about the neuroscience behind hypnosis or seeking ways to reprogram your mind for peace and productivity, this discussion is for you.

Topics covered:
- Harnessing the Power of the Subconscious: Discover how therapeutic hypnosis can unlock your mind's potential for self-healing and profound relaxation.
- Overcoming Busy Woman Syndrome: Hear about Brooke's transition from a high-stress job to embracing a life where peace and health take precedence.
- Empowerment Through Self-Awareness: Learn how gaining a deeper understanding of your subconscious can lead to significant life changes and personal empowerment.
- Personal Transformation Stories: Be inspired by Brooke's narrative on how changing her mindset and embracing hypnotherapy helped her ditch medications and live fully.
- Expert Advice and Practical Tips: Get actionable tips on integrating hypnotherapy into your daily routine to manage stress, anxiety, and health.

Let's break free from the busy woman syndrome together. If Brooke can do it, so can you!

Xx
Katie

Links/ Resources:
Complimentary 30 minute consultation with Brooke:
https://brookeansleywellness.com/freeconsultation

Free sleep hypnosis download:

https://brookeansleywellness.ck.page/2d85c336f2

The Calm Edge Podcast:

https://podcasts.apple.com/us/podcast/the-calm-edge-podcast/id1686664414

094: Regaining Your Menstrual Cycle: Period Recovery Postpartum, Post-BC Pill & Beyond

Thu, 02 May 2024 20:00:00 -0500

Discover how to regain and optimize your menstrual health in this episode. From dealing with irregular periods my entire life, I share my own journey of frustration, hopelessness, and how I came out the other side.

This episode was created for women facing challenges with irregular periods, those recovering postpartum, or anyone looking to conceive in the near future. If you’ve recently stopped hormonal contraceptives and are seeking natural ways to balance your hormones, this discussion will provide valuable insights.

What you will learn:
- Understand the Impact of Lifestyle and Nutrition: Learn how your daily habits, diet, and exercise routines directly affect menstrual health and what changes can lead to significant improvements.
- Explore Natural and Holistic Approaches: Gain insights into alternative methods like natural family planning and Eastern medicine techniques such as acupuncture for nurturing your body’s natural rhythms.
- Empowerment Through Knowledge: Equip yourself with the knowledge to make informed decisions about contraceptives and their effects on your body, debunking common myths with evidence-based information.
- Personal Recovery Stories: Get inspired by personal anecdotes of overcoming period loss through holistic health practices, increased nutritional focus, and lifestyle adjustments.
- Expert Advice and Practical Tips: Receive practical advice on how to approach period recovery, including understanding the roles of stress, nutrition, and exercise.

Tune into learn all about how to reclaim and maintain a healthy cycle with practical, simple tips that you can start implementing into your daily routine today. Healing is possible for you, friend! If I can do it, so can you.

Xx
Katie

Other relevant podcast episodes mentioned:

086: Postpartum Recovery/Gaining Weight during Menopause/How to Lose Fat and Gain Muscle

https://www.buzzsprout.com/692539/13507219

083: The Power of Cycle Syncing and How to Have Symptom-Free Periods

https://www.buzzsprout.com/692539/13160649

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Let's stay connected!

Instagram: Come hang out on IG, send me a DM. I love to hear from you!
Join my Newsletter: Don’t forget to subscribe for more practical tips on decreasing inflammation, stubborn weight, and increasing your energy.

093: 3 Reasons to Say Goodbye to the Scale: Why Your Health Is Not Found In a Number

Sat, 09 Mar 2024 15:00:00 -0600

Join host Katie Duda as she challenges the reliance on scales for health measurement, advocating for a holistic view of well-being. This episode is a must-listen for anyone ready to break free from weight-centric health metrics and embrace a comprehensive approach to wellness.

Highlights:

- Katie’s Journey: From battling an eating disorder to discovering holistic health, learn why Katie advocates looking beyond the scale.

- The Myth of the Scale: Discover why weight doesn't accurately reflect health and the dangers of scale obsession.

- Holistic Health Essentials: Explore the significance of hormone balance, gut health, metabolic function, and psychological well-being over mere weight.

- Strength Training Benefits: Understand the importance of weightlifting for women, debunking myths about bulking and highlighting its role in metabolic health.

- Muscle and Longevity: Learn why muscle mass is crucial for longevity and metabolic health, making the scale a poor health indicator.

- Life Beyond Food: Katie discusses how stress, trauma, and emotional health impact weight and overall health, urging a broader health perspective.

- Focus on Holistic Improvements: Shift from weight loss to overall health improvements, fostering a balanced relationship with food and exercise.

- Living Authentically: Embrace joy, authenticity, and community support on your health journey. Katie invites listeners to engage and share their stories.

Stay Connected:

Instagram: Come hang out on IG, send me a DM. I love to hear from you!
Join my Newsletter: Don’t forget to subscribe for more practical tips on decreasing inflammation, stubborn weight, and increasing your energy.

092: Balancing Cortisol: Mastering Stress to Optimize Your Hormone Health

Wed, 21 Feb 2024 16:00:00 -0600

Dive into the world of cortisol, where I break down what it means when this crucial hormone gets out of whack. Whether you're dealing with stress overload or feeling constantly drained, I've got you covered with simple tips and insights to get those levels just right.

This episode is perfect for anyone looking to feel better, sleep deeper, and tackle their days with more energy.

Key Insights:

- Cortisol 101: Learn the importance of cortisol, what this hormone is responsible for, and how it plays a critical role in our overall health. Balancing cortisol is vital; too much or too little can derail our health, affecting everything from metabolism to mental well-being.
- My Story with Cortisol: I get personal, sharing how battling cortisol imbalance has touched every aspect of my life, offering insights into the real effects of stress on our health.

Health Impacts and Solutions:

- High Cortisol Challenges: I delve into managing high cortisol, discussing mindfulness, meditation, stress-relief breathing, and dietary tips to harmonize our inner world.
- Low Cortisol Tactics: For those on the other spectrum, I cover revitalizing strategies, stressing the importance of regular meals and relaxation techniques to boost adrenal health.

Patterns and Sleep Routines:

- Recognizing Cortisol Patterns: I outline common signs of imbalance, empowering us to spot and address cortisol issues proactively.
- The Power of Sleep: Sleep's role in cortisol balance can't be overstated. I share how consistent sleep routines have been game-changers for me.

Professional Guidance/ Next Steps:

Seeking expert advice for personalized cortisol management plans is something I strongly advocate for. Managing our stress and cortisol isn’t just beneficial; it’s essential for peak health. If you are interested in working together, please learn more here.

Stay Connected:

Instagram: Come hang out on IG, send me a DM. I love to hear from you!
Join my Newsletter: Don’t forget to subscribe for more practical tips on decreasing inflammation, stubborn weight, and increasing your energy.

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091:Navigating Life’s Transitions: From FinTech to Health Entrepreneur

Thu, 01 Feb 2024 16:00:00 -0600

Today’s episode speaks to my personal story of navigating a major life change. After juggling growing my health business alongside a FT job in FinTech for the last 5 years, I finally made the decision to pivot out of the FinTech industry and leave behind a comfortable corporate job in pursuit of finding greater purpose and fulfillment within the health industry.

Main Themes Discussed:

Journey Through Life Changes: I share the ups and downs of my recent life changes, from working in financial tech to starting a health business, while also juggling the responsibilities of motherhood.
Intuition and Well-Being: Learn about my realization of the critical role that intuition plays in making significant life decisions and the direct link between health and career satisfaction.
Balancing Act: Discover how I managed the challenging balance between a demanding job, an entrepreneurial health venture, and family life, and the subsequent decision to focus solely on their passion for wellness.
Societal Expectations vs. Personal Fulfillment: Hear how I navigated societal pressures surrounding success and how these influenced her decision to redefine what true accomplishment means.
Legacy and Values: Find inspiration in my determination to create a legacy that would not only benefit my children, but also align with my deepest values.

Q&A:

Q: How to lose fat and build muscle while breastfeeding:

Physical Health Challenges: Gain insights into the hormonal changes breastfeeding mothers face and how it affects body composition.
Fitness and Nutrition Tips: Receive practical advice on incline walking, interval workouts, strength training, Pilates, and the importance of proper nutrition and hydration.
Restorative Practices: Understand the necessity of sleep, stress management, and restorative practices for maintaining healthy body composition and promoting efficient fat burning.

Tune into this episode as I delve into these themes and share actionable steps for those looking to transform their health, careers, and follow his/her intuition. Don’t miss out on this motivational episode that could be the catalyst for your own life-changing journey!

Connect with Katie:

Website: https://www.therealrawyou.com/
Instagram: Follow along at https://www.instagram.com/ditchthescale/
Subscribe: Don’t forget to subscribe for more practical tips on decreasing inflammation, stubborn weight, and increasing your energy.

Thank you for listening to The Real Raw You Podcast. If today’s episode resonated with you, please share it with someone who might benefit from this message. Until next time, keep striving for a life filled with purpose and well-being.

090: Constipation: Causes + Natural Treatment Options

Thu, 28 Dec 2023 12:00:00 -0600

Do you struggle with constipation? Most of my clients do not even realize they are struggling with constipation, but when we get into their bowel movements, we find out that they are indeed constipated due to frequency, texture, shape & contents.

In this episode, you will learn:

What classifies as constipation
What causes constipation
Who is more prone to constipation
What type of exercise is best for constipation
Natural remedies to improve constipation
How to identify the health of your bowel movements
Why pooping is one of the most important factors when it comes to identifying your overall health
What you need to be looking for in your bowel movements

Pooping is a topic we need to normalize! It is incredibly important and a necessary daily activity in order to achieve optimal health.

Enjoy the show!
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Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

089: Why Weight Loss is Not a Calorie Issue

Thu, 09 Nov 2023 14:00:00 -0600

If you have been dealing with low energy, weight gain around the midsection, or brain fog, this episode is for you.

Weight loss has been packaged up by mainstream media and many healthcare providers as a “simple solution”: eat less, move your body, and you will be healed... but, it's unfortunately not that simple.

In this episode, we're diving deep into the role of cortisol in weight management, specifically tailored to women who are go-go-go. No fluff, just practical insights you can implement right away.

Here's a quick preview of what you'll learn:

Cortisol 101: Understanding the 'stress hormone' and its impact on your metabolism.
The Cortisol-Weight Connection: How chronic stress may be affecting your waistline.
Actionable Strategies: Real-life tips to balance hormones and regain control of your energy levels.

Ready to take charge of your well-being? Tune in to the full episode and start making positive changes today.

Enjoy the show!

Nimbus Hormone Kit- code: REALRAW10 for 10% off!
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Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

088: 7 Signs of a Hormonal Imbalance + 7 Steps to Balance your Hormones

Wed, 25 Oct 2023 19:00:00 -0500

If you constantly feel exhausted, anxious, or struggle with irregular periods, a hormonal imbalance is likely to blame. The most common hormonal imbalance is low levels of progesterone.

Tune into this episode to learn all things progesterone: why it matters, how to recognize the signs of a hormone imbalance, and most importantly, what steps you can take to regain healthy hormone levels.

Whether you are seeking to optimize your overall health, or achieve specific goals (such as conceiving or regulating your menstrual cycle again), understanding progesterone is a critical step towards doing exactly that.

If you struggle with any of the following symptoms, this episode is one you do not want to miss:

Irregular (or absent) menstrual cycles
PMS (mood swings, irritability, bloating, breast tenderness)
Heavy menstrual bleeding
Spotting between periods
Mood swings

Enjoy the show!
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More episodes mentioned on the show:

The Power of Seed Cycling:
https://www.buzzsprout.com/692539/13160649

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Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

087: 5 Sneaky Signs of a Gut Imbalance

Thu, 21 Sep 2023 19:00:00 -0500

We all know of the obvious signs you have an imbalanced gut -- bloating, gas, cramps, belching, and diarrhea. But what about the not so obvious signs such as fatigue, skin problems, or memory loss? The gut microbiome plays a role in nearly every single function of the human body- from weight loss, skin, immunity, energy levels, teeth, and more. This episode uncovers 5 sneaky signs that may not commonly be correlated to an unhealthy gut, but should be.

Episode Highlights:

An overview of the gut microbiome
All of the major axis points in the body that are connected to the gut microbiome
5 overlooked symptoms of an imbalanced gut
The 4 main common types of digestive distress
How to test for the status of your gut health
Why probiotics might be making your gut imbalance worse

Enjoy the show!

Organic Acids Test I took here.
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Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

086: Postpartum Recovery/Gaining Weight during Menopause/How to Lose Fat and Gain Muscle

Thu, 31 Aug 2023 16:00:00 -0500

In this episode of the Real Raw You podcast, Katie Duda dives into a crucial and often misunderstood phase of life that brings about significant hormonal changes and shifts in our well-being: post-partum, peri-menopause & menopause. Join in on this must-listen-to conversation as we explore what happens during this stage of life, how hormones like estrogen and progesterone play a pivotal role and the changes you should be making in diet, exercise, and lifestyle in order to optimize your well-being.

Episode Highlights:

How irregular/ absent cycles are like a tube of toothpaste running low
The role of estrogen and progesterone
Why you can no longer do what you used to do when you had a cycle
What’s happening with your hormones when you dont have a cycle
How to adapt your lifestyle, diet & exercise to work with your low levels of estrogen
Why HIIT exercise can lead to increased fat cell production
How to Optimize Fat Loss + Muscle Gain With Low Estrogen
Tips for sleeping better
The right type of exercise to lean into
What foods to add in, and which ones to avoid
Impact of High Cortisol and Insulin Resistance

Enjoy the show!

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

085:The Toxic Emotions that are Holding You Back/Changing your Mindset to Reach your Full Potential

Thu, 10 Aug 2023 13:00:00 -0500

In this episode, we delve into a rarely discussed, but vital topic in the health space: balancing your emotional wellness otherwise known as emotional balance.

Emotional balance refers to how toxic emotions (shame, guilt, bitterness, anger) lead to our physical reality. We cannot separate the mind and the body, as most conventional-based practices do today -- which is why we are experiencing a health epidemic. 66% of the population is overweight, and over 25% of the population has an autoimmune disease. Listen to learn about the profound impact that negative emotions have on your mental health and physical well-being and how to change your mindset to achieve the life you desire and deserve.

If you find yourself experiencing the below negative emotions, this episode is exactly what you need to hear:

•Worry

•Rage

•Anger

•Hatred

•Guilt

•Doubt

•Irritation

•Frustration

•Pessimism

Episode Highlights:

The deep connection between our emotions and physical well-being.
How our attitudes and expectations shape our environment
How to create the life of your dreams
How to become aware of your subconscious thoughts in order to break through barriers and step into the life of your dreams.
How to take radical responsibility for your thoughts.
Why you have failed to remain consistent with your health journey.
How genetics play such a minor role in our overall health, and how diet + lifestyle have the biggest impact on gene expression.
The 9 toxic emotions that are holding you back from experiencing the life you desire such as: anger, bitterness, resentment, disappointment and shame.
How these emotions create a loop that is keeping you stuck + how to disrupt that loop in order to make change.
What these toxic emotions say about your current reality, and how to use them as a tool to heal.

Enjoy the show!

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

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How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

084: Tips to Manage Stress and Anxiety and the Surprising Ways it’s Harming your Health

Thu, 27 Jul 2023 17:00:00 -0500

Although surprising, stress is more than just a mental game. It also can have detrimental implications to the body and our physical wellbeing. Rather than accomplish the impossible and avoid stress all together, we can adapt and better equip our nervous system to respond and become more resilient to stress and anxiety.

Episode Highlights:

How you can feel anxiety manifesting in the physical body
My top tools that shut down anxiety in its tracks that you can access at any given time throughout the day
The proper way to breathe + how to avoid making the biggest mistake I see when it comes to deep breathing (hint: if done incorrectly, in can actually cause more tension in the body!)
Why to-do lists create more anxiety and what to do instead
How proper tongue placement matters
How to build up your resilience to stress, so that your body is better equipped to handle it

Enjoy the show!

Links mentioned in the show:

Hilma Products - use code: DITCHTHESCALE20 (my favorites are: gas + bloat & dairy + gluten digestive support)

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

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How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

083: The Power of Cycle Syncing and How to Have Symptom-Free Periods

Thu, 06 Jul 2023 06:00:00 -0500

Believe it or not, experiencing debilitating PMS before/during your menstrual cycle is NOT normal.

While it may be incredibly common and normalized today, painful heavy periods, cramps, migraines, and moodiness and all symptoms of a hormonal imbalance.

Luckily, there is a way of living. called Cycle Syncing, that can completely change your life, balance your hormones, and have you feeling like your most vibrant, radiant + healthiest self!

The concept of cycle syncing is essentially adapting your lifestyle, diet, movement + mindset to the particular phase of the cycle that you are in so that you can work WITH your hormones rather than against them.

Tune into today's episode to learn:

The 4 different phases of the menstrual cycle
What hormone changes occur throughout the 4 different phases + how to optimize your diet, lifestyle + mindset accordingly
A deep dive into each phase of cycle syncing to learn proper nutrition, exercise, social activities, and self-care practices that align with your body's natural rhythm
The benefits of cycle syncing including increased energy levels, eradicating PMS, improved cognitive skills, and enhanced fertility awareness.
Practical tops for cycle syncing – from tracking your cycle to adjusting exercise routines, tailoring nutrition, and adjusting your work and social calendar accordingly.

Links/Tools mentioned:

Beeya (easy, delicious, organic seeds to support the phase of your cycle)
Cycle tracking app

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How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

082: Blood sugar- The Effects it can Have on your Health, How it can Cause Weight Gain and How to Optimize it

Wed, 21 Jun 2023 16:00:00 -0500

How familiar are you with your overall metabolic health?

Metabolic health is essentially your body's ability to make energy from the food that you eat and support optimal organ function. It starts with your metabolism, which is responsible for breaking down your foods and creating energy, rather than storing it as fat.

But, you don't have to have diabetes or be overweight to have poor metabolic health (as I discovered). You could be in your mid 30's and be a normal weight, and still consistently experience blood sugar spikes throughout the day from lifestyle, diet, or other factors.

Here are some symptoms that can be signs of poor metabolic health:

Low energy
Erratic appetite
Unstable mood
Joint or muscle pain
Poor sleep
Inability to lose stubborn weight

Regardless if weight loss is a goal or yours or not, this episode is a must if you are not familiar with your own metabolic health. Poor metabolic health is linked to 90% of all prevalent diseases today.

Topics discussed:

How stress affects blood sugar
Why you need to care about your metabolic health
How to test your metabolic health with simple blood work
Symptoms of poor Metabolic Health
Why fasting can still lead to high blood sugar
The dangers of low-carb diets as it relates to blood sugar + muscle loss
How insulin sensitivity can cause Type 2 Diabetes even in thin people
Why weight loss always has a blood sugar component
Tips for optimizing your blood sugar

Enjoy the show!

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

Curious to learn more about Blood Sugar? Listen to my episode on Blood Sugar here.

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How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

081: My Birth Story– Tips on Giving Birth Naturally and a Few Shocking Surprises

Thu, 08 Jun 2023 11:00:00 -0500

Buckle up! This episode I retell the story of my beautiful water birth of my second child, Charlie. I hope you can learn from my story and it helps you feel empowered as you prepare for your own birth.

Episode Highlights:

•How to mentally and physically prepare for having a natural labor
•What things can get in the way of labor progressing promptly
•How to advocate for yourself throughout the entire birthing experience
•What was in my birth center bag
•Why I switched care teams at 29 weeks
•How to have the birth of your dreams, regardless of the outcome
•How Charlie's birth took us all by surprise (have to wait until the end to find out!)
•Snack and hydration tips for enduring a natural labor
& so much more!

Enjoy the show!
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Resources/Podcasts Mentioned:
1. The incredible Doula we worked with for both of my labors:, Alicia
2. Where I delivered Charlie in Minneapolis, MN -- Willow Midwife + Birthing Center

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

080: What Every Woman Should Know about their Thyroid: Signs of a Problem and How to Fix it

Sun, 28 May 2023 09:00:00 -0500

With 1 in 8 women experiencing a thyroid issue today, it is imperative that we provide more robust education around the topic and address the question, Why are Thyroid Imbalances so prevalent today? In this episode we take a deeper look into thyroid problems, signs to look out for and how to heal your thyroid holistically.

Episode Highlights:

What causes the thyroid gland to be thrown off?
A protocol for healing your thyroid holistically
Hacks for supporting your thyroid before reaching for the medication
Why conventional lab work misses a huge part of the overall story when looking at thyroid health
What to ask your functional ND to run to determine your overall thyroid health
How the Brain + Gut + Liver are all involved in the success of the thyroid

Enjoy the show!

New to learning about the Thyroid? Listen to my episode on Thyroid Health 101 - here.

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

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079: Is Your Nervous System Keeping You From Healing?

Tue, 23 May 2023 15:00:00 -0500

If I were only allowed to rebalance 2 areas of the body, it would be the gut & nervous system. The reason being is that without a healthy functioning gut and balanced nervous system that feels safe, nothing else that you do to try and achieve optimal health will matter. In this episode we will cover what your nervous system is, its importance and secrets to healing

Our bodies main goal is to protect us – so use your symptoms as feedback from your body signaling to you if something is or isn't working. If you feel like you have tried “all of things” when it comes to weight loss, supplements, exercise & diet, yet continue to remain stuck and unable to heal… this episode is for you!

Topics discussed:

The missing factor in how you got sick and how you will ultimately get well
How stress turns off certain hormones, and shuts down thyroid production and fertility
Symptoms your body is in fight or flight
How fight or flight is activated
What Adrenal Fatigue means
How to de-stress in a Western-based culture
What to do if your nervous system is overstimulated
How to start bringing safety in your body, starting with diet and lifestyle
How to stop the stress response in your body in order to finally heal

Enjoy the show!

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

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How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
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078: Suffering from Bloating, Gas, Anxiety, Skin Issues? How to Heal your Gut Health

Mon, 24 Apr 2023 16:00:00 -0500

Do you struggle with GI discomfort? With nearly 75% of Americans having a GI imbalance, chances are you do. Our gut microbiome is interconnected to all other systems in our body -- from immunity, to reproductive health, hormones, to mental health and everything in between.

Our gut can be thrown off by many things from the food we eat, certain medications, how we are eating our food, emotional and physical stressors. and so much more. In this episode, I share with you the exact steps I am currently taking to restore my gut microbiome after having my second child 7 weeks ago so that I can feel my best, reduce my anxiety, and set my daughter's gut microbiome up for success!

Episode Highlights:

How the gut microbiome can be negatively impacted -- from mode of delivery at birth, to diet, etc.
My story of having on/off gut based issues since I was a little girl
What triggers the gut to become imbalanced
How GI issues show up in terms of symptoms
Why your gut has been unable to heal up until now
How to tap into healing with specific tools, supplements and mindset/lifestyle shifts
How stress impacts the gut
How to step into your truth and live with more alignment and intentionality
How to minimize the "shiny objects" in the wellness world and dig down deep to do the hard work that is necessary in order to heal your gut

Enjoy the show!

Links/Products mentioned:

Digestive Enzymes
Kettle Fire Bone Broth
- -->use code: DITCHTHESCALE to save 20%
The Body Keeps the Score
Just Thrive Spore-Based Probiotic

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

077: The Missing Factor in Getting Sick and also Getting Better

Thu, 23 Feb 2023 12:00:00 -0600

Have you heard of the NeuroEndoImmunology loop?

NeuroEndoImmunology is a fascinating field that explores the intricate connections between the nervous, endocrine, and immune systems.

Essentially, both your endocrine (hormone) and immune systems are impacted upstream by your nervous system which starts in your brain. Wild, right? Because we are constantly getting feedback from our thoughts, feelings, emotions and environment, it is critical that you are aware of how this feedback loop happens so that you can start to be mindful of ways to calm your nervous system through less input.

Episode Highlights:

The missing factor in how you got sick and how you will ultimately get well
What the NeuroEndoImmunology loop is
How stress turns off certain hormones, and shuts down thyroid production and fertility
How to get to the root cause of your inflammation
Why inflammation is not a diagnosis
What to do if your nervous system is overstimulated
How to start bringing safety in your body, starting with diet and lifestyle
How to stop the stress response in your body in order to finally heal
Nourishing breakfast ideas
Sleep hygiene non-negotiables

If you missed part 1 of this stress + sex hormones series, listen to part 1 here.

Enjoy the show!

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

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How to stay connected:

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076: How Stressed are you? How Stress is Causing Hormone Imbalances and How to Combat it

Thu, 16 Feb 2023 13:00:00 -0600

Stress is at the root of nearly all dis-ease today, including the most common hormonal imbalances:

-PCOS
-Estrogen Dominance
-PMS
-Irregular/ Absent Period
-Hashimotos Thyroiditis (Hypothyroidism)

The problem is many of us do not recognize or realize that our body is under intense stress. We may have been operating this way for decades, or we could have other undiagnosed underlying issues in the body such as a gut imbalance or a viral infection that are causing the body stress. In this episode I’ll help you further understand your stress and empower you to take the steps you need to take to heal from the damages of your stress.

Episode Highlights:

The 3 most common types of stress on the body
Blood markers you can have your conventional MD run to see if your body is showing signs of stress
Why high cholesterol is not always a diet issue and why you need to dig deeper
The 3 stages of stress
A deep dive into the most important hormones in the body
How stress impacts hormones in each different stage of stress
What Adrenal Fatigue really means
How stress starts in the mind
Labs you can run to get a comprehensive blueprint as to exactly what is going on in your body
How to ask yourself the hard questions on if you are really ready to accept healing into your life

This episode packs in a punch! Stay tuned for pt. 2 of this episode.

Enjoy the show!

Resources/ Links mentioned:
-Listen to Episode 065: Why Am I Bloated All of the Time?
-Thyroid Adrenal Hormone At-Home Test

Disclaimer: The information provided in this episode is for educational and informational purposes only. Consult with a healthcare professional for personalized advice.

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
Follow me and continue the conversation @ditchthescale on Instagram

075: A Recent Health Scare with my Husband

Fri, 13 Jan 2023 14:00:00 -0600

Tune in to today's episode as I reveal the details surrounding a recent health scare my husband went through that served as a wake up call. (side note: he is ok)

This episode highlights how we cannot put health in a box and rely on external appearance alone to inform what is going on inside someone's body.

My husband is a relatively healthy guy, very young (30) and from the outside looking in, nobody would have guessed what was actually happening inside of his body.

After being together for nearly 11 years, this health scare was the tipping point that forced my husband to start making some radical changes to his lifestyle and to (finally) start taking stress management, and blood sugar management seriously!

My hope and prayer is that this conversation brings more men into the preventative, holistic health space and to serve as a reminder for those who need to hear: taking care of yourself is the most selfless act of service you can do for yourself and loved ones.

Resources mentioned in the episode:

More resources on high blood pressure and how to tackle it from a functional medicine perspective:

The high Blood Pressure Hoax Podcast
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074: A Sustainable, Holistic Way to Achieve Your Health Goals in 2023

Tue, 03 Jan 2023 13:00:00 -0600

It's the first week of the year, and if I had to bet, I'd imagine you are already feeling the pressure of having to set ambitious health goals, and clean up habits that are no longer serving you.

The health industry is notorious for flooding you with new sugar detoxes, juice cleanses, and supplements to take to help you kick off the year strong.

What if I told you that in order to unlock and transform your health, you need to actually RUN away from these quick fixes and crash diets?

Before you set off on those goals, I implore you to listen to this short, juicy episode.

In this episode, I walk you through my gentle, effective approach to (finally) achieve your health goals.

Bonus: You will no longer be left feeling hungry all day, counting calories, avoiding major food groups, or having to kill yourself in the gym. HALLELUJAH.

I promise you, it's a game changer. Enjoy the show!

If you need more support, I would love to help you.
How to stay connected:

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073: The 4 Biggest Weight Loss Roadblocks

Wed, 07 Dec 2022 09:00:00 -0600

In this episode, you will learn about the top 4 health roadblocks that are preventing millions from reaching their health goals.

If you are trying to:
-Lose weight
-Balance your hormones
-Heal your gut

this episode is a must!

These mistakes are likely health trends that you have picked up on that are long-term causing a cascade of hormonal issues in your body.

Chances are, you likely do not even realize they are hurting your health!

I hope this episode blesses you + helps encourage you on your healing path.

If you need more support, I would love to help you.
How to stay connected:

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072: The Dangers of EMFs + How to Reduce Your Exposure

Fri, 04 Nov 2022 13:00:00 -0500

We are more connected to technology than ever before, yet ironically at the same time, we are the sickest we have ever been.

While many will dismiss that there are any negative health consequences from EMFs (electromagnetic fields), the research proves otherwise.

EMFs have been well-studied, and the long term physical and psychological implications are not worth overlooking. Most notably, EMFs have a direct correlation to:
-Decrease immunity
-Infertility (both male and female)
-Neurological damage
-Impaired sleep quality
-Multiple cancers

Learn more about what EMFs are, where they come from, what they do to the body, and most importantly, subtle changes you can start making today in order to start protecting yourself and your family from chronic exposure.

Enjoy the show!

Resources mentioned:
Amazon EMF Detector
Aries Tech (not sponsored or affiliated, just a massive fan girl of their products!)

How to stay connected:

Sign up for my newsletter community here
Learn more about my health coaching packages here
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071: Run These Labs to Optimize Your Fertility

Fri, 07 Oct 2022 15:00:00 -0500

If you are thinking about conceiving in the next 3-6 months, you are going to want to grab your pen + paper and listen to this episode. I unpack all of the labs I suggest running in order to ensure both you and baby are setup for success!

Topics discussed:

What the 'primester' period is and why it is important to give your body 90 days to prepare prior to conception
Why not everyone should get pregnant, even if they can
What supplements I was taking prior to TTC
The exact labs I suggest running with optimal, functional medicine ranges vs. conventional ranges
How to make sure you are fully aware of the health of your thyroid, and why the labs conventional doctors run fall short
The main reasons for miscarriages before 10 weeks
How to ensure your body is prepared for a healthy pregnancy
My protocol that I did after running labs given what I was deficient in

Enjoy the show! xx

Labs discussed in the show (that many conventional doctors will not run):

Need more support? Check out these episodes to learn more about:

PS: If we aren't friends, let's be!

Learn more about if we would be a good fit for 1:1 coaching here
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070: Our Journey to Getting Pregnant with Baby #2

Sun, 18 Sep 2022 15:00:00 -0500

We are expecting our second sweet baby and I'm sharing with you the behind the scenes to of our fertility journey.

The road to getting pregnant was unlike we expected (as is how God works with all things), and I'm sharing all of the juicy details about it. In this episode. you will learn:

What both my husband and I did to prepare for conception from a lifestyle, diet and supplementation standpoint.
How long we tried
Our breastfeeding journey as it relates to getting pregnant with baby #2
My real, honest thoughts on how I'm feeling about having a girl
How far along we are
How I got through first trimester
Tips for getting through first trimester, resources, supplements
How we stayed faithful through our waiting season, what we did to remain encouraged, etc.

I hope this episode encourages and inspires you to keep the Faith if this episode finds you in your waiting season. I am sending you a BIG virtual hug. XX

Need more support?

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069: How to Exercise for Your Body Type + Signs You Are Overdoing It

Thu, 16 Jun 2022 11:00:00 -0500

We all know that exercise has profound health benefits. From releasing neurotransmitters to boosting serotonin & dopamine, to balancing immunity, to improving sleep... exercise is one of the most effective ways to increase longevity.

However, I see this in my practice far too often: most people are doing the wrong type of exercise for his/her body type and are OVER DOING IT.

Exercise should never tax your nervous system, which is what is happening to millions of chronically burnt out Americans today.

Tune into this episode to learn:

How to identify what your body constitutional makeup is
How to exercise based on your body type
When is the most optimal time of the day to exercise
What I recommend every client do daily in order to get his/her body back into balance prior to doing ANY other form of exercise
My exact recommendation for what type of exercise to do each week based on your current health state
What symptoms to look out for that indicate your body is burnt out
How to exercise in order to tap into fat burning, reduce inflammation, increase energy & improve mood

Resources mentioned://

To learn more on Ayurveda, here are some excellent podcasts to listen to:
Exercise for your body type
Meal planning Ayurvdea

Book:
Eat Taste Heal

Enjoy the show!

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068: The Hormone: Weight Loss Connection: How to Get Rid of Excess Fat (For Good)

Thu, 19 May 2022 17:00:00 -0500

With over 50 million Americans going on a diet each year, only for 80% of them to fail... it is time we stop looking for quick fixes/solutions to lose weight and instead look at how to properly address weight loss from a longterm, sustainable standpoint.

The trendy diets such as Keto, Intermittent Fasting & HCG diet no not address our hormones.

If you have been feeling like no matter how little you eat, or how much you exercise, you cannot lose that stubborn belly fat, this episode is for you.

I address the 5 key hormones that must be balanced if we are to maintain a healthy body weight with ease-- once and for all!

When these are balanced, you will have stead energy, healthy digestion, immunity, great sleep & that natural glow to your eyes, skin, hair & nails.

Tune into the show to learn about these 5 hormones, signs and symptoms that they are off balance, and most importantly, how to bring these hormones back into balance through diet and lifestyle.

Enjoy the show!

067: What Do Your Cravings Mean?

Mon, 02 May 2022 17:00:00 -0500

Have you ever wondered what your cravings are trying to tell you about your overall health and wellbeing?

The thing is, we should not view cravings as a weakness or lack of “willpower”.

Cravings are merely a communication tool your body uses to signal it's not getting what it needs.

If you struggle with constantly craving sugary sweets, or salty chips and are serious about getting to the root cause of your cravings, tune into this juicy episode where I dive into this topic and give you a simple framework to use in order to help you understand the root cause of your cravings.

Here are the topics covered:

What are your cravings trying to tell you
Why cravings have nothing to do with willpower
How to know if your craving is due to a nutritional deficiency
How to build your plate to avoid having intense cravings
The most common food groups people are missing that lead to cravings
A simple 4 question prompt to use as a framework to de-code your craving the next time it arises
What craving chocolate at night means
Why you crave sweets or carbs
How to apply the simple framework into your daily life, so you are able to get to the root cause of what your cravings mean + to be able to address and heal

Enjoy the show!

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066: The Best Exercise for Gut Health

Fri, 22 Apr 2022 11:00:00 -0500

If you love a good HIIT session (high intensity interval training), but are also dealing with a gut based issue, this episode is for you.

Though HIIT sessions can be efficient, it's easy to go overboard, which can end up being more of a hindrance than a help when it comes to weight loss.

Tune into this episode to learn:

On a mechanical level, what happens in the body during a high intensity class
What are signs your body is no longer benefiting from your HIIT sessions
Why the research on HIIT is flawed
What happens to your gut during HIIT and how it is taxing on your gut
How your body may be clinging onto fat vs. burning it during your training sessions
How much HIIT training I recommend to reap benefits without overdoing it
What types of exercise modalities to incorporate that will support your gut
How to practice intuitive movement and mindfulness

Enjoy the show!

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065: Why Am I Bloated All of the Time?

Tue, 05 Apr 2022 19:00:00 -0500

Have you ever been told that your gas, bloating + bowel issues are "normal"?

Sadly, this happens far too often.

Nearly 74% of Americans are walking around with GI discomfort. Symptoms include:

Gas
Bloating (think hard, distention + general sense of tightness)
Belching
Acid-reflux
Constipation or loose stools
Anxiety

...yet only a fraction of those folks are actively doing something to address it + get to the ROOT cause.

Though common, GI distress, especially bloating, is not common.

In this episode, I discuss the highly popular + common topic: Bloating.

You will learn:

What causes chronic bloating?
When is bloating normal versus something of a concern?
How to get to the root cause of your bloating
How to reduce your bloating through diet, lifestyle + supplementation
The 4 main causes of nearly all digestive + gut problems

Enjoy the show!

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064: 9 Steps to Heal Leaky Gut

Sun, 27 Mar 2022 12:00:00 -0500

Have you heard of the term Leaky Gut?

Leaky gut is extremely common in today's modern society given our diet, stressors & toxin exposure; however, it rarely is diagnosed in medical offices.

Here are some of the symptoms of a leaky gut:

GI issues: gas, bloating, cramps
Brain fog
Food intolerances
Eczema
Anxiety/depression
Fatigue

Aside from not wanting to experience the debilitating symptoms listed above, it is critically important that you do not let leaky gut go untreated for an extended period of time.

If left untreated, it can lead to autoimmune disease such as Chron's, Hashimoto's thyroiditis, and rheumatoid arthritis.

Don't worry, I share 9 simple & effective steps you can take to start healing and preventing leaky gut in this episode.

Enjoy the show!

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063: Why Cholesterol is Not the Enemy + What to Avoid Instead In Order to Avoid Heart Disease

Wed, 16 Mar 2022 14:00:00 -0500

In this episode, I shed light on a wildly popular myth: That dietary cholesterol is bad; therefore, should be removed if have high cholesterol and you want to avoid heart disease.

For more than 35 years, the federal government's US dietary guidelines told us to remove food rich in dietary cholesterol (egg yolks, full fat dairy, animal meat, coconut oil) because of the mistaken belief that eating cholesterol would promote heart disease.

That couldn't be further from the truth.

It is now clear that for most people-- the cholesterol found in food does not elevate the amount of cholesterol in their blood or increase the risk of heart attacks.

Unfortunately, many doctors are still out there telling patients to remove these incredibly nutritious foods out of fear of it raising their cholesterol.

Tune in to learn:

Why cholesterol is necessary for health
Why cholesterol is not the problem when it comes to heart disease + what is
What tests doctors should be conducting instead when it comes to evaluating a patient's heart disease risk
What to look for when determining the overall health of your cholesterol
Why lowering your cholesterol can be harmful to your health
How to get the right tests for cholesterol + heart disease risk
Does a high fat diet impact cholesterol?
How to prevent heart disease from a diet + lifestyle perspective
Is coconut oil safe? Does it raise cholesterol?
The truth about saturated fat
What is diabesity?
11 tips to leave you with in order to support your overall health and wellbeing + reduce inflammation and keep your heart free of disease!

062: 7 Ways to Boost Your Metabolism (that have nothing to do with calories!)

Thu, 10 Feb 2022 14:00:00 -0600

Do you think you have a slow metabolism?

Unfortunately, we have been buying into this VERY outdated belief that metabolism is a simple math problem: energy in (calories) < energy out = weight loss.

The problem with this is that our bodies are MUCH more complex than a simple math problem. In fact, calories and the scale are only causing more harm as they tell you VERY little about your health.

Tune into this episode to learn the 7 steps you can take to boost your metabolism (that have nothing to do with calories-- hooray!)

Enjoy the show!

In this episode, I discuss my Night Time Routine Checklist -- the 7 things you need to be doing in order to optimize your sleep so that you can become the healthiest version of YOU!

Grab the PDF Night Time Routine checklist HERE

061: How to Heal the Emotional Body: How the Emotional Body Impacts the Physical Body

Wed, 02 Feb 2022 13:00:00 -0600

Have you heard of healing the emotional body?

The emotional body refers to the impact that suppressed emotions, past trauma, a negative mindset & limiting beliefs all impact the physiological body.

In other words, what you say to yourself and how you view life matters.

Topics covered in this episode:

My own personal struggle of identity and self-worth issues that stemmed as a very young child. I discuss how I had to learn the hard way how suppressing emotions and running away from feeling pain negatively impacts the physical body over time.
If you feel like you are doing "all of the things" from a diet and lifestyle perspective, but are unable to fully heal your gut, hormonal imbalances or improve your anxiety, it's time to look at the health of your emotional body.
How trauma impacts the physical body
How you talk to yourself matters
How to dig yourself out of the negative headspace with practical, sustainable, easy to implement tools
How to do the internal work daily-- simply requiring 5 minutes of your time and a journal + pen
How stored emotions impact major organs such as the liver - and how this manifests in the form of anger
What mind-body connection really means

My hope and prayer is that you walk away feeling empowered to take your emotional health into your own hands and commit to DOING THE WORK.

Enjoy!

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060: Q&A: How to safely boost metabolism after not eating, how long should I fast & more

Wed, 19 Jan 2022 19:00:00 -0600

Questions answered on this episode (directly from the community):

What are some healthy fat options other than avocado?
How to gradually start eating more to boost your metabolism and nourish your body after not eating enough for years?
How to safely gain weight?
How long should I fast in the mornings?
What should I eat first thing in the morning if I’m not hungry? Do I need to eat?
How to know if I am doing the right type of exercise for my body? What are the signs of over doing it?

059: Natural, Gut Healing Supplements

Fri, 14 Jan 2022 14:00:00 -0600

Our gut health has implications beyond simply a healthy digestion; the state of our gut health may also regulate our mood, immune response, and predisposition to weight gain.

The integrity of our gut lining can become compromised if it's constantly being exposed to irritants through the diet or poor environment.

In turn, this causes chronic low-level inflammation and is yet another example of how compromised gut health can lead to a variety of disorders!

Whether you have recently gone through a stressful event in the home or at work, or are currently going through one, your gut may need a little extra TLC while enduring extra stress in order to help it get back to its optimal state.

In this episode, learn about scientifically proven supplements that help support gut health.
Learn:

The top 8 supplements to help heal the gut
When taking a probiotic is not necessary
How to know if you would benefit from these supplements
What to look for when sourcing a supplement
How to fill your plate with foods naturally containing many of these recommended supplements (saves you money and the most effective!)
My stance on taking supplements every single day
& so much more!

If you enjoyed this episode, please leave a review + rating. Sharing is caring!

xx,
Katie

058: How to Upgrade Your Sleep Hygiene in 2022

Thu, 06 Jan 2022 17:00:00 -0600

Let's talk about sleep.

The data clearly proves how sleep is a foundational pillar when it comes to your overall health and wellness.

In fact, I'm here to tell you that you are WASTING YOUR MONEY on all of the green juices and high quality supplements if you are not taking your sleep seriously.

If you are looking to improve your energy, lose weight, increase your metabolism, decrease your sugar cravings and minimize anxiety levels, you have to care about your sleep.

And the quality matters, not just the quantity.

In this episode, you will learn how to ensure you are getting the quality sleep you need in order to maximize the time you do spend in between the sheets.

I discuss my Night Time Routine Checklist -- the 7 things you need to be doing in order to optimize your sleep so that you can become the healthiest version of YOU!

Grab the PDF Night Time Routine checklist HERE

057: The Real Reason You Cannot Heal Your Gut

Sat, 18 Dec 2021 13:00:00 -0600

Join me for a powerful conversation around the real reason you are unable to heal your gut issues such as chronic bloating, constipation/diarrhea, anxiety/depression or eczema or acne.

I discuss the single most important thing you need to be doing when it comes to maintaining good gut health - spoiler alert - regardless of how well you are eating and supplementing with probiotics, if you do not take this one thing seriously, you will forever experience gut issues.

Tune into this week's episode to learn all about the gut-brain connection and how mindset, stress management & breath work all need to be apart of the conversation when we are talking about how to heal the gut.

056: How to reduce sugar cravings + an honest review of sugar alternatives

Tue, 07 Dec 2021 16:00:00 -0600

Are you addicted to sugar? With over 100 different names for it, it's nearly impossible to avoid sugar these days!

Rather than fearing sugar, I want to empower you to be able to go within your body and know the signs and symptoms of what too much sugar in the body feels like.

In this episode, we talk about sugar- both the real form as well as the artificial "zero calorie" options out there and how they both are harmful if consumed in excess.

Tune into learn all about:

️The truth about sugar and why artificial sweeteners may be too good to be true
️Symptoms you may be overdoing it on sugar
️How to ENJOY sugar this holiday season without the massive blood sugar spikes and crashes
️Which sugar alternatives I recommend
️How to crowd out sugar by adding IN various fruits, veggies & lifestyle hacks
️How to get to the root cause of your sugar cravings

Cannot wait to hear what you think of this one, friends!

PS: I send out a FREE gift to my newsletter friends at the beginning of each month. Sign up here so you too can get in on the fun!

055: Does your body need a detox? Signs to look out for & my top tips to support detoxification, holistically

Thu, 18 Nov 2021 17:00:00 -0600

With all of the different “detox” programs, diets, information, and products out there, you’ve probably been conditioned to think that you have to go through some tortuous diet or drink weird teas to detox your body.

But you don’t actually need to learn how to detox your body, as your body should be doing this on its own, every single day.

However, with our modern lifestyle and toxin exposure, the body can become overburdened with toxins; thus, disrupting our body's natural ability to detoxify on its own.

In this episode, you will learn:

What are the signs and symptoms that would indicate your body is not detoxifying properly
What causes the body's detoxification system to work sub-optimally
Do juice cleanses really work?
What you can do from a supplement, dietary and lifestyle perspective to help your body's detoxification pathways get back to working effectively and efficiently
What systems are involved in the body in the detoxification process
What you should be doing daily to support your detoxification system
Why some people have a more difficult time detoxifying toxins

This is a really timely episode given the holidays are approaching and your news feed will soon be inundated with detox teas, pills and crazy diets. After listening to this episode, you will feel empowered and confident to say NO to those expensive marketing gimmicks and instead focus on the basic fundamentals of nutrition and a healthy lifestyle.

Enjoy the show!

054: Maddie Miles, Hormone Health Expert, How to Experience a Pain-Free Period

Thu, 21 Oct 2021 02:00:00 -0500

Join us for an empowering, educational & inspirational conversation with Maddie Miles.

Maddie is an integrative health practitioner, herbalist, women’s hormone expert, women’s health activist, and founder of Peace. Love. Hormones - A brand that ends period Stigma and empowers women through menstrual health education and top quality functional supplements. She created an herbal supplement (SOOTHE) that helps heal hormone imbalances and prevents PMS.

In this episode, we discuss:

Is the BC pill harmful to our hormone health long term, and if so, why?
How Maddie became passionate about helping educate women on their own bodies + have PMS free periods without the use of oral contraceptives
Cycle syncing + the how, what & why
How to prevent pregnancy if not using a contraceptive
Is fasting helpful for women? For those who want to fast, what should they consider before trying?
Why do we experience PMS?
What are ways to balance our hormones from a lifestyle + nutritional standpoint?
& so SO much more

Friends, you do not want to miss out on this incredibly insightful + empowering episode.

PSSTTT... If you are interested in purchasing SOOTHE, use code: PODCAST for an exclusive discount.

Be sure to give Maddie a follow + check out her website for more resources on hormone health + tips to balance your hormones and have PMS free periods.

053: The Stress + Body Fat Connection

Thu, 14 Oct 2021 19:00:00 -0500

While stress is an inevitable part of life that we cannot avoid all together, we can help the body respond to it better.

From sleep disturbances, work concerns, family stress, emotional triggers, to more.. the body deals with quite a bit of stress in today's day and age. More than it is equipped to do.

Ironically, obesity is also at an all time high and our food system is not the only thing to blame.

Today, we are faced with constant stimulation-- from technology, traffic and trying to keep up with the Jones', we are always on.

For those of you who are frustrated with increased belly fat despite how often you workout, this podcast episode is one you are going to want to listen to.

In this episode, I cover:

How stress impacts our hormones that are responsible for maintaining a healthy body weight
The difference between acute and chronic stress
How the body does not know the difference between physical and perceived stress
How fat is stored in the body, regardless of what you ate
Intermittent fasting + how it may be hurting you rather than helping you
How dysregulated blood sugar levels impair hormone health
How to incorporate some simple de-stress protocols

052: The Importance of Blood Sugar + Tips for Optimizing your Blood Sugar Levels

Thu, 07 Oct 2021 20:00:00 -0500

Blood sugar is linked directly to how we function and feel.

It impacts:

Mood
Appetite
Sleep
Ability to manage weight
Cravings
And so much more!

In order to optimize our health, it is critical to understand what blood sugar is, how it should function normally & most importantly.. how to strike the right balance when it comes to blood sugar levels.

Tune into today's episode to learn about:

Blood sugar regulation in a healthy body
The blood sugar roller coaster and how to prevent it
Effects of high and low blood sugar
What steps to take in order to balance your blood sugar

To learn more about the product I am using currently to track my daily blood glucose, check out their website here.

Need support with managing your stress & anxiety? Download my FREE guide with my top 5 tips to effectively calm and reduce anxiety and beat overwhelm HERE.

051: Secondary Amenorrhea (loss of period) + How to Get It Back

Fri, 01 Oct 2021 13:00:00 -0500

In today's episode, I discuss secondary amenorrhea aka: losing your period. This typically happens in your 20's, 30's, or 40's.

This episode is for any female who has irregular/absent periods OR is frustrated with how hard they are exercising, yet seeing little to no results. In fact, you may feel as though you are regressing.

I share my own personal story of losing a period for 4 years in my mid-twenties-- how I lost it, what I was doing to lose it, and what specific action steps I took from a dietary+ lifestyle & supplementation standpoint to get it back.

Spoiler alert: This podcast episode debunks some of the most common health fads out there today--from the ketogenetic diet, intermittent fasting to low/no carbohydrates.

Enjoy the show!

050: These Health Tips Will Transform Your Health (bonus: they are free!)

Mon, 20 Sep 2021 11:00:00 -0500

In today's episode, I share my top health tips that are non-negotiable. These tips, if implemented, will transform your health. I promise you that.

They are also completely FREE.

No supplements, superfood powders or crazy diets I'm trying to push on you. Simple, science-backed tips that yield transformational results.

Ready to learn what they are? Download + listen to this short, yet impactful episode. Enjoy! xx

PSA: ICYMI... doors are opening SOON for my digital health coaching program, Nourish to Flourish! Be the first to hear about it by signing up for my newsletter here.

049: Leaky Gut + Dietary & Lifestyle Changes to Heal Your Gut

Sun, 05 Sep 2021 11:00:00 -0500

If you don't know by now, #guthealth is more than your body's ability to process your food & have a bowel movement.

Without a healthy, balanced gut, you can experience:

Low immunity
Autoimmune diseases
Mood swings/disorders
Chronic fatigue
Low metabolism/ weight gain
Hormonal imbalances
& more

Yes, #guthealth is paramount to your overall health.

In this episode, you will learn about #leakygut.

Symptoms you have leaky gut are:

-Bloated all of the time
-Frequent gas
-Chronic fatigue
-Brain fog
-Mood swings
-Irregular bowel movements
-Multiple food sensitivities
-Have taken or are currently on the BC pill
-Skin issues (psoriasis, eczema or acne)
-Mildly depressed and or anxious

If this sounds like you, you are going to want to tune into this episode. Enjoy the show!

048: Navigating Health Food Claims on Meat

Sun, 22 Aug 2021 15:00:00 -0500

Navigating the grocery store today can be incredibly overwhelming. With nearly every company trying to claim they are a “health food”, it's hard to find a product without at least 4-6 different food claims on the package itself.

Here are some of the most common food claims that exist today:

Non GMO
Gluten Free
Organic
Cage Free
Free-Range
Antibiotic Free
Natural
Grass Fed

How well do you actually understand these different claims? They can be rather confusing, and unfortunately, deceiving. Most food companies do not have your overall well-being in mind when they are creating their products; rather, your wallet.

Tune into this episode to learn all about the different food label claims that exist- from which ones you should look out for, and which ones are not so important. That way, you are educated and can make an informed, empowered decision about what meat to buy. Enjoy the show!

047: Estrogen Dominance: How it occurs, how you know you have it, and what to do about it

Fri, 06 Aug 2021 10:00:00 -0500

Calling all men and women: do you struggle with any of the following symptoms:

Low sex drive
Irregular menstrual periods
Bloating
Cystic acne
Mood swings
Weight gain
Brain fog
Fatigue
Insomnia
PMS

If so, you may be suffering from an estrogen imbalance. Estrogen is an essential hormone that plays a role in our sex drive, fertility, mood and metabolism.

AKA, it's really important to make sure it is balanced.

Learn how estrogen gets imbalanced, and more importantly.. what to do from a lifestyle and diet perspective to help keep your estrogen levels healthy and balanced.

Some of my favorite clean skincare and household products are (in no particular order)

Primally Pure (Use code KL10 for 10% off your first order!)
Cocokind (Available at all Target locations in their clean beauty section)
Branch Basics (household cleaning concentrate that does it ALL!)

PS:
If you are interested in learning more about getting your thyroid levels tested from the comfort of your own home, check out Paloma Health here. (NOT sponsored).

Intermittent Fasting for Females: Is it Effective?

Sun, 25 Jul 2021 11:00:00 -0500

046: Feeling unmotivated, uninspired or stuck? Try these 4 tips

Sun, 11 Jul 2021 07:00:00 -0500

045: The Kick In The A$$ You Need + 4 Practical Tips to Help Manage Overwhelm In Stressful Times

Thu, 13 May 2021 20:00:00 -0500

Ok, time to be really honest with you all... life has been VERY stressful at the Duda household.

We have had to make some really big family decisions that have been weighing on us now for ~ 2 months.

What I've learned is that the brain hates change... after all, its main function is to protect. When it senses change, it resists it.

In this episode, I'm sharing all of the honest details about how I've been feeling, the demons I've been facing and how I've been coping with my anxiety as of late.

Sign up for my newsletter HERE to hear the exciting life announcement!

044: How to Wake Up With More Energy & Have The Best Day Ever

Thu, 29 Apr 2021 15:00:00 -0500

043: Should you be eating carbohydrates?

Sun, 11 Apr 2021 18:00:00 -0500

Low carb diets have been trending on and off for the past 20 years.

In this episode, I provide you with a science-backed approach on why carbohydrates are the most important food group for health and weight loss.

Yep. Move on over #ketodiet... I have a bone to pick with you!

This episode is a juicy one packed with a ton of valuable information. I unpack:

Why carbohydrates are important for weightloss
The different types of carbohydrates-- quality matters
How calories in < calories out does not lead to weight loss
Why eating less and working out more is not working for you when it comes to weight loss
My favorite type of carbohydrates

Enjoy the show!

042: HypnoBirthing explained: How to have a beautiful and empowering birth

Thu, 25 Mar 2021 16:00:00 -0500

Alicia is a passionate HypnoBirthing® childbirth educator and Doula who supports and cares for women during their pregnancy and birth so they can experience these magical processes in a gentle empowering way.

Listen in to this powerful and insightful conversation to learn:

What is HypnoBirthing?
Who is Hypnobirthing for and who can benefit from it?
Do you have to have a natural birth in order for HypnoBirthing to work?
What causes some labors to be more painful than others?
Do you experience pain with Hypnobirthing and having an unmedicated birth?
How to plan and prepare for labor
What role does the significant other play in HypnoBirthing and the birth day itself?
What happens to the human body during birth and how to work with it rather than against it

And so much more! This is a must listen to episode for anyone who is currently pregnant or plans to be pregnant in the future.

Ways to connect with Alicia:
https://www.aliciacontreras.com/doula

041: Thyroid Health 101

Thu, 11 Mar 2021 18:00:00 -0600

Hormonal imbalances and autoimmune disease cases continue to rise at a record rate year after year leaving people looking for answers as to why and wondering what they can do.🤨

The health of your thyroid is largely dependent on the health of your gut (surprise, surprise).

Curious how the gut and thyroid are connected? This episode has got you covered!

I cover:

What role the thyroid plays in your health
The signs/symptoms of a thyroid imbalance
What causes a thyroid to malfunction
How to support your thyroid through diet and lifestyle
How the gut and thyroid are interconnected

Enjoy the show!

-->Need more support? Schedule a free 15 minute 1:1 session with me to learn more about my individualized coaching programs.

040: How to Fuel Your Body to Minimize Cravings & Optimize Your Health

Wed, 03 Mar 2021 18:00:00 -0600

Did you know that it is possible to eat healthy and be satiated after meals for 3-4 hours?

If you find yourself hungry immediately after or shortly after a meal, this episode is absolutely you.

I provide you with the framework I use with my 1:1 clients that is supported by science to help you be setup for success when building your plate.

Remember, every individual is different, but this general framework tends to work with 95% of my clients.

You will learn:

The 4 components to strive for having on your plate at every meal
What it means if you are hungry within ~1 hour of eating
Where to prioritize organic vs. conventional if on a budget

039: 5 Effective Strategies to Overcome Overwhelm and Reduce Anxiety

Thu, 25 Feb 2021 17:00:00 -0600

Perhaps you are feeling stuck, unmotivated, and over the pandemic. You are uninspired, lacking energy, and the lifestyle you had and the person you were before the pandemic seems so distant from where you are today- it is overwhelming in it of itself to think about your life going back to that point in time.

Maybe you put on some pandemic weight, are dealing with some bloat, are comparing yourself to old photos of yourself pre-pandemic, and just miss your old life.

Sound like you?

I want to give you 5 powerful strategies that you can implement into your life, starting today/tomorrow, to help you reclaim your confidence and power back so that you can start feeling less overwhelmed, more energized and motivated and inspired to start doing things that make you feel good again.

Enjoy the show!

Resources:

Download my free e-book with over 25+ nourishing and delicious recipes here

-->Need more support? Schedule a free 15 minute 1:1 session with me to learn more about my individualized coaching programs.

038: Signs Your Gut Needs Some Lovin' + Tips to Heal

Thu, 18 Feb 2021 14:00:00 -0600

Prioritizing your digestive health is imperative if you have desires to heal other parts of your body.

Think of everything centering around the gut.

It controls everything from mood regulation to hormone health + immunity and everything in between.

Most people have been told that not having a bowel movement daily, gas & bloating are all normal. The reality is is that those symptoms are not normal and a sign that something is off with your gut.

Tune into this episode to learn about what the top symptoms are of a weakened gut + more importantly, what to do about it!

Follow me on IG @ditchthescale to keep up with more #guthealth tips and free resources

Need more support?

Schedule a FREE 15 minute health coaching consult with me here
Download my FREE guide on The Top 5 Steps To Heal & Support Your Gut

037: Interview Conversation with Lindsey Douros: What Getting Diagnosed with MS Taught Her About Life

Mon, 08 Feb 2021 22:00:00 -0600

In this episode, guest Lindsey Douros talks about about how getting diagnosed with MS during COVID forced her to look inward and decide what in her life needed realignment. Lindsey talks about how her perspective of health completely shifted after her health scare, and what lifestyle and dietary changes she had to make.

As mentioned in the show, here is the episode from the Peak Connection podcast where I talk about the mind-body connection, the detriments of chronic stress on the body & tips to manage overwhelm and anxiety.

Check out more meaningful conversations on Peak Connection's Podcast:
https://www.peakconnection.net/

036: Weight Loss, The Scale & The Type of Clients I Don't Work With

Thu, 28 Jan 2021 18:00:00 -0600

Do you find yourself using the scale as a metric to define your happiness/ overall success? Hint: if you step on it more than 1x/week, and your mood alters based on what you see on the scale, you definitely want to tune into this episode.

I talk about:

What weight loss really means
Without doing the one thing I talk about in the show- you will never achieve true vitality, regardless of how great your diet and exercise routines are
How the scale is an inaccurate source to rely on when assessing your health status (not to mention a dangerous slippery slope)
What you should focus on instead of the scale to determine your health
The type of clients I will not work with
A few personal, vulnerable stories about my journey to ditching the scale

Want to learn more about working with me 1:1? Schedule a free 15 minute phone consultation with me here

035: The #1 Health Tip I Can Give You (hint: it's free)

Thu, 28 Jan 2021 17:00:00 -0600

The single most valuable piece of health advice I can give you is... this. Tune into this week's episode to learn what that tip is. Hint, it is free and I provide you with tools and resources to allow you to be able to put this tip into action as soon as tonight and start to feel the results.

Enjoy the show!

Want to learn more about my 1:1 health coaching packages? Schedule a free 15 minute health consult chat with me here

034: Deconstructing Cravings: What do they mean?

Wed, 20 Jan 2021 21:00:00 -0600

Have you ever wondered why you crave chocolate, caffeine or salty foods?

Have you ever stopped to consider that cravings are a communication signal from your body letting you know something is out of balance?

Tune in to learn the 8 most common causes of cravings, and suggestions I have for you on how to better get to know your own body and health status through your cravings.

033: Postpartum: An honest discussion about life after birth

Wed, 13 Jan 2021 17:00:00 -0600

Tune in to hear an honest opinion of what postpartum life has looked like for me being a new mom.

I share the reality vs. expectations and all of the things I wish I had known prior to becoming a mom.

My hope is that this episode inspires and empowers you to walk into postpartum with a sense of relief knowing you are not alone, whatever you are experiencing and feeling.

Products (not essential, but made life significantly easier)

Mama Products:

Thayer’s Witch Hazel Toner
Peri Bottle
Frida Mom kit
40 oz reusable water bottle with a handle and straw (trust me)

Baby gear:

Baby shusher
Sollybaby wrap
Hatch white noise machine
Nest camera
Earth mama organic nipple cream
My brest friend nursing pillow (the Boppy did NOT work for me)
Snuggleme organic pillow
Ollie Swaddle
Snuggleme organic swaddle
Wipe warmer
Snoo

032: Before you say goodbye to 2020, do this.

Thu, 31 Dec 2020 10:00:00 -0600

Are you ready for 2020 to be over? You are not alone; however, the reality is is that the year 2021 is not going to bring positive change to your life unless you are willing to do a few essential things first.

In this episode, I share with you some tough love that you likely need to hear in order to start living the life you desire and deserve!

031: Leo's Birth Story: A Natural Birth

Tue, 22 Dec 2020 20:00:00 -0600

What a crazy ride it has been become a new mom. I have been waiting to record this episode for many weeks now and I am excited to share it with you!

In this episode, I share my son Leo's beautiful birth story. I share how we prepared for labor, techniques I used that helped our labor tremendously, how the labor went versus my expectations, and a few other surprises!

Freya app I used during labor:
https://apps.apple.com/us/app/freya-surge-timer/id1447509164

Doula/ Hypnobirthing coach:
https://www.aliciacontreras.com/doula

030: Elaine Hayes, Founder of MNTSTUDIO on entrepreneurship, finding your purpose, miscarriages & fitness

Wed, 14 Oct 2020 11:00:00 -0500

It was an absolute honor having Elaine Hayes on the show. Elaine is the owner and founder of MNTSTUDIO which is undoubtedly the best pilates studio in the entire Bay Area.

In this episode, we cover:

How Elaine left behind a career that was following the "success" path (according to paper) in order to pursue what she felt called to do at the age of 25.
How Elaine took it upon herself to find work that was meaningful to her and connected with her soul.
How Elaine started her business out of her spare bedroom in her San Francisco apartment.
What it took to grow her business to where it is today, 7 years later.
Her journey to getting pregnant with her now son, Leo.
Experiencing 2 miscarriages
How Elaine uses her past trauma to fuel and propel her forward.

This is a must listen to for anyone who is sitting on a dream that they have no idea how to put into action, a new business owner wondering if there is such thing as an overnight success, or a desiring or recently new mama. Enjoy the show!

To learn more about MNTSTUDIO including how to take one of their INCREDIBLE classes either online, in person or via their recent app, click here.

029: Intuitive Eating

Wed, 30 Sep 2020 10:00:00 -0500

If you have spent most of your life following the next new diet or restricting certain food groups to lose weight, you may feel like you are eternally stuck in a vicious cycle of good and bad when it comes to what is on your plate.

What’s the answer to an eating plan that will work and make you feel good?🤔

Intuitive eating👏🏻👏🏻

In this episode, I teach you exactly how to say goodbye to food fears, ditch the calorie counting & lean into your own hunger cues by stepping into intuitive eating.

Sign up to get on my VIP Waitlist for my upcoming digital course, How to Nourish to Flourish here

028: Top 5 most common health mistakes

Thu, 17 Sep 2020 18:00:00 -0500

This episode unpacks the most common mistakes I see clients making on their journey to becoming healthy.

Hint: many of these you likely have no idea you are making.

I cut through the noise that exists out there today in the wellness world.

You will walk away from this episode feeling clear, confident and empowered to set into your full potential!

Show notes:

To sign up for my VIP Waitlist to be the very first to learn about my upcoming digital course How to Nourish to Flourish, click here.

027: Is This What Your Body Needs?

Wed, 26 Aug 2020 15:00:00 -0500

Our bodies are not designed to keep up with the pace society demands us to move today.

Learn the most practical tips (regardless of how busy you are) to help you slow down and give your mind,body & spirit the rest it wants and deserves in order to heal.

026: Are You Addicted to Sugar?

Tue, 11 Aug 2020 11:00:00 -0500

Do you experience frequent sugar cravings?

Signs can include:

Cravings for sugar and carbohydrates
Frequent bouts of irritation, annoyance, anxiety or depression (which often dissipate after eating)
Yeast or bacterial overgrowth
Inflammation or joint pain

If so, you are not alone! Sugar is the most readily supplied ingredient in our food industry, often disguised even in our so called "health" foods.

Learn all about why sugar cravings exist, and some practical tips on how to reduce those cravings so that you can start to enjoy life without riding the crazy highs and lows that come from sugar crashes.

025: Most Common Nutrient Deficiencies

Mon, 03 Aug 2020 13:00:00 -0500

Do you struggle with feeling:

Low energy
Anxious
Brittle nails
Digestive issues

A nutritional deficiency could be to blame.

In this episode, I unpack:

The 5 most common nutrient deficiencies that exist today
Symptoms associated with each nutrient deficiency
How these deficiencies are caused
How to find out if you have a deficiency
What to do about it in order to get your nutrient levels back in balance

Enjoy this incredible valuable show!
Katie

024: Health Beyond the Food On Your Plate

Wed, 29 Jul 2020 14:00:00 -0500

HEALTH IS MORE THAN FOOD😱

In this episode you will learn the difference between Primary vs. Secondary Foods and how each of them nourish your body, mind & soul. The more you fill up on Primary foods, the less you have to focus on the secondary ones.

When your primary foods are nourished, you will in turn WANT to nourish your body with wholesome foods. Why? Because you freaking love your life and don't want to hurt it with excessive behaviors in the form of poor nutrition.

Listen to the show to find out what the 4 main primary foods are and how you can evaluate your own life to determine which areas need some more love!

023: Why You Are Hungry After You Eat

Wed, 22 Jul 2020 11:00:00 -0500

We have been told that small meals every 1-2 hours is best in order to lose weight and speed up metabolism.

The truth: Unless you have a special circumstance (diabetes, pregnant), this way of eating will cause damage to your gut long term.

How long should you be able to go between meals? What does it mean if you are hungry within 1-2 hours after a meal?

This episode will dive into the key areas to look at both on and off your plate if you find yourself looking for a snack within an hour after you eat.

022: Weight Loss <> Client Case Study

Tue, 14 Jul 2020 19:00:00 -0500

In this episode, I talk through a specific client who came to me looking to lose weight.

After we addressed the nutrition side of things, and she saw some initial progress, she then hit a wall and became frustrated.

After we dug down and got to the root cause via lab testing, we realized it was this ONE thing that was holding her back from healing.

Listen to the episode to find out what that one thing was and how she then was able to fully heal and achieve her goals.

Enjoy the show!

021: 7 Techniques to Manage Anxiety and Overwhelm

Thu, 02 Jul 2020 13:00:00 -0500

020: Founder of BYLD Bar Interview

Wed, 24 Jun 2020 12:00:00 -0500

This is a special show- the first ever interview podcast!

I sat down to chat with Michelle Razavi, the founder of BYLD Bar, a high protein marine collagen bar about her struggles with an eating disorder and how she used her pain to fuel her into her purpose with starting BYLDBAR. We talk about SO many incredible topics in this show, including:

How Michelle had more of a 'silent' eating disorder- the sneaky ones that aren't as obvious, but are equally as life-consuming and dangerous.

How eating disorders can be masked with all of the health trends today (intermittent fasting, KETO, Paleo, etc.)

What finally made Michelle wake up and realize she needed help

What inspired Michelle to start byldbar

What she wish she would have known when first starting her business

Her biggest piece of advice for those who have a dream to start a business

& so much more!

To learn more about the delicious, clean protein bars, follow them on Instagram here or go directly to their website

Enjoy the show!

019: 3 Food Lies That are Making You Sick

Wed, 17 Jun 2020 10:00:00 -0500

Some of the biggest health myths I see people bought into (that I have had to unlearn myself over the years) are:

All Calories Are Created Equal (You count calories)

You Can Out - Exercise a Bad Diet

Eating Fat Makes You Fat

These are scientifically not proven and yet we have health professionals out there (or “experts) preaching these myths! If you are looking to learn why these myths are simply not true and find a better, SUSTAINABLE way to health.. this episode is FOR YOU!

018: Stepping Into Your Full Potential

Wed, 27 May 2020 19:00:00 -0500

In a few short weeks, we will be HALF WAY through the year already... I keep thinking it is March.

While 2020 has likely not gone according to expectations, it is important to not lose sight of the vision you casted for your life at the beginning of the year.

The habits you wanted to break. The business you wanted to start. The health revelation you wanted to have. The new mindset you wanted to develop.

Just because the world has required us to pivot does NOT mean we throw in the towel for the year. We pivot. We internalize new emotions. We deal with what has been put in front of us as an opportunity to rise.

017: Why You Should Ditch the Scale

Wed, 27 May 2020 19:00:00 -0500

Do you use the scale to determine your health?

If you do, it only makes sense as that is what we have been conditioned to do ever since a young age.

In this episode, I call BS on the scale. Not only from a scientific perspective, but a psychological perspective, the scale tells you so little about your overall health and there are much better metrics that you should be asking your doctor for other than your weight.

I hope you enjoy the show!

016: Food Intolerances vs. Allergies: Everything You Need To Know

Wed, 20 May 2020 15:00:00 -0500

Have you ever wondered how all of a sudden, a food group you once loved (or multiple) makes you bloat up like a balloon after eating it?

Food sensitivities (or intolerances) have become a mainstream topic that we have come to accept as the new norm.

There are SO many tests out there now that help you identify what you are sensitive to, which is great, BUT, how many of us are asking the question "why do I all of a sudden have so many food intolerances?" Will I ever be able to enjoy those foods again?

There is always a why. Today's episode is ALL about those food intolerances, how we develop them, what happens if left untreated, and... if we are ever able to eat those food groups again.

Can't wait to hear how you guys enjoy the show!

015: From No Period to Getting Pregnant

Wed, 13 May 2020 19:00:00 -0500

Today, we are getting real and raw. Well, don't I always? This episode uncovers the last 10 years of my life from almost losing my life to an eating disorder, to getting pregnant and the entire journey of ups and downs in between those 10 years.

I sincerely hope you find hope and encouragement through this episode. If you or someone you know is currently in a waiting season, I pray this episode is exactly what you need to hear today and that you walk away with some tangible action items to go and talk to your doctor about if they make sense for you!

The book I referenced: HERE

Sending you light and love!

014: The Top 3 Health Roadblocks Nobody Has Told You

Sun, 03 May 2020 23:00:00 -0500

THE MOST COMMON REASONS FOR YOUR HEALTH IMBALANCES

Hint (not what you are used to hearing)

On this episode, I share some common reasons why you might feel fatigued, hungry all the time, bloated, not energized and have brain fog DESPITE eating really well and exercising often.

So, what gives? Tune in to find out! Enjoy the show lovies!

LINK to "How Healthy is Your Gut Quiz!"

013: Does Eating Fat Make You Fat?

Thu, 30 Apr 2020 19:00:00 -0500

We all know that the low-fat diet trends from the 90's are out, but has the fear of eating fat stuck with you? Do you worry if you eat fat, you will get fat?

I answer that incredibly important and real question in today's episode.

Enjoy the show, loves!!

012: How to Handle Emotional Eating During Stressful Times

Wed, 22 Apr 2020 12:00:00 -0500

This episode is Q&A focused based off of questions I received in a recent workshop I did with my dear friend, Kirsten W. from Kleanwellness.

Common questions I covered in today's episode include:

What is the #1 wellness tip you are giving your clients right now to support their immunity?
How do I know if I am truly hungry or emotional eating?
What is the biggest mistake you see your clients making when it comes to wanting to heal and become their healthiest self?
What if I just can't stop thinking about food nonstop?!

And so much more! I really hope you enjoy this show!

011: The 4 Step Gut Healing Protocol

Fri, 17 Apr 2020 20:00:00 -0500

Do you struggle with gut issues? Chronic inflammation? Gas? Constipation? Tune in to today's episode to learn my proven 4 step protocol that you can implement today to start healing your gut.

SHOW NOTES: Free real foods e-book HERE

Enjoy the show!

010: Handling Uncertainty

Wed, 08 Apr 2020 00:00:00 -0500

It's no doubt that we are all facing crazy uncertain times. If you are one (like I was) to become paralyzed during times of uncertainty, this podcast episode is definitely going to be a valuable asset for you!

009: Chronic Stress On Body

Wed, 19 Feb 2020 07:00:00 -0600

CLICK HERE to download my 5 ways to heal the gut PDF

008: The Gut-Brain Connection

Wed, 12 Feb 2020 20:00:00 -0600

Curious how your gut health affects your mind? In today's episode, learn how some mood disorders, like depression, anxiety, and ADHD, can originate from inflammation created in the gut. I also talk about a third pillar to this connection which is the gut-brain- SKIN connection. If you have problems in all 3 areas (i.e. depression, psoriasis, and chronic constipation), it’s a cue to look at the health of your gut.

007: 7 Signs You Have a Hormonal Imbalance + How To Heal

Wed, 05 Feb 2020 21:00:00 -0600

Get my Top 5 Tips for Healing & Supporting Your Gut PDF HERE

If you are interested in getting to the root cause by getting your hormone levels tested, use THIS LINK to use the test that I used and recommend 10/10 times to all of my clients!

006: 3 Habits That Will Kill Your Dreams

Tue, 28 Jan 2020 21:00:00 -0600

005: Stress Hormones Lead To Weight Gain

Fri, 24 Jan 2020 23:00:00 -0600

Schedule free consultation HERE.

004: Irregular Periods

Sun, 19 Jan 2020 20:00:00 -0600

003: Digestion Implications On Mood, Weight, And Happiness

Wed, 01 Jan 2020 13:00:00 -0600

002: Why You Should Care About Your #GutHealth

Sun, 15 Dec 2019 09:00:00 -0600

Is Gut Health anything more than taking probiotics and drinking kombucha? In this episode, I answer a question I get asked frequently: how can two different people eat the exact same diet yet experience completely different results? Learn about how your gut helps regulate your mood, hormones, weight, energy and so much more!

001: From Starving to Strong + 3 Powerful Health Tips

Thu, 21 Nov 2019 15:00:00 -0600

Welcome!

In this episode, Katie opens up about how she struggled with a long battle of Anorexia and how she now turned that pain into her power. She walks through where she was at during her lowest point, and how she got to a place from starving to strong.

Katie also highlights her top 3 health tips that have nothing to do with food that will propel you in your healing process to becoming your healthiest self. These tips are things you can implement ASAP and start noticing a dramatic difference in your irritability, mood, cravings, and productivity.

Enjoy the show!