Holistic Health Made Simple | Reclaim Your Health by Optimizing Your Gut and Boosting Metabolism | Podcast

1. 87 - Food and Toxins: Break Free from the Fear

In this episode I talk about the fear of food and toxins that many people have in the health and wellness space. I dive into why fear has no place in holistic health and wellness, and how it can actually make you sicker and more stressed. I share some tips on how to overcome the fear of food and toxins, and how to make the best choices for your health and budget. Encourages you to listen to your body and see how different foods affect you, rather than following the fear mongering of others. Some

May 29,2024 19:54

2. 86 - Metabolism's Secret Ally - The Gut

In this episode, we dive into how your gut microbiome affects your metabolism and your overall health. You will learn: - What your gut microbiome is and how it helps you digest food and extract nutrients - How your gut microbes produce short chain fatty acids, regulate inflammation, process fats, and metabolize bile acids, and how these impact your energy expenditure, weight management, and risk of metabolic disorders - How your gut communicates with your brain through the gut-brain axis, and ho

May 22,2024 14:55

3. 85 - Akkermansia the Gut Guardian

In this episode, I talk about the fascinating and beneficial bacteria Akkermansia, which lives in the mucus layer of our intestines and helps maintain a healthy gut barrier. I discuss the many health benefits of Akkermansiathe best dietary and lifestyle strategies to support your Akkermansia levelshow it is madehow to supplementTune in to learn how to nourish your Akkermansia and enjoy its health benefits. Shop for Akkermansia and other supplements at a 15% discount - https://us.fullscript.com/

May 15,2024 20:18

4. 84 - Control Your Blood Sugar For More Than Diabetes

Blood sugar balance is not only a concern for people with diabetes or prediabetes. It also affects your energy levels, inflammation, weight, and overall health. In this episode, I talk about the big picture of blood sugar control and how it impacts your body's physiological functions. I also give you some practical tips on how to balance your blood sugar with a 30 30 30 diet, which consists of 30% protein, 30% carbohydrates, and 30% fat. And shows you how to build a plate that prioritizes prote

May 08,2024 18:33

5. 83 - Balancing Life While Caregiving

Caregiving is a difficult and rewarding role that many people find themselves in at some point in their lives. Whether it's for a parent, a spouse, a child, or a friend, caregiving can take a toll on the physical, mental, and emotional health of the caregiver. That's why it's so important to have support, resources, and strategies to cope and thrive as a caregiver. In this episode, I interview Danae, a yoga instructor and a caregiver for her father who has been diagnosed with three different can

May 01,2024 35:08

6. 82 - Why Ask Why? The importance of knowing the whys on your health journey

Ever pondered the "why" behind your health, wellness, and weight loss journey? In this episode, I dive into the significance of understanding the purpose behind our actions. From the overarching "why" of embarking on the journey to the smaller, intricate "whys" of individual choices, we unravel the importance of clarity in our motivations.You'll learn:Why having a clear "big why" (your ultimate health goal) is essential for long-term success.How to question the "why" behind trendy health tips an

Apr 25,2024 14:59

7. 81 - Deep Dive with a Hashimoto and Thyroid Specialist

In this enlightening episode, I am joined by Helen Mallaburn, a Hashimoto’s and thyroid specialist, who shares her personal journey with Hashimoto’s, hypothyroidism, and other autoimmune conditions. Helen’s health journey began when she was gifted nutritional therapy sessions for her 40th birthday, which sparked a transformation in her health and life. Helen discusses the importance of digging deeper into nutrition to understand its impact on our health. She shares her experience with medication

Apr 20,2024 49:32

8. 80 - Abstinence Vs. Moderation: What's Healthy

In this episode, I dive into the age-old debate: moderation vs. abstinence in diet and health. Have you ever found yourself torn between which approach is best for your well-being? I'm here to unravel the complexities.Exploring moderation and abstinence, we first define these terms to understand their implications on our dietary habits. We navigate through the noise of conflicting information and personal beliefs to shed light on the nuances surrounding these dietary practices. Drawing from the

Apr 12,2024 17:51

9. 79 - Health Equals Health, Not Weight

Join me as I dive into the intriguing world of health and weight. In a recent post, I sparked a conversation with the statement 'weight does not equal health, only health equals health.' The reactions were varied, but it's time to clear the air and understand the essence of this statement.In this episode, I break down what it truly means when we say weight doesn't equate to health. Losing weight isn't the ultimate goal; achieving optimal health is. We explore the metabolic markers that indicate

Apr 03,2024 15:52

10. 78 - Probiotics: Friend or Foe For Gut Health

This podcast episode explores the world of probiotics and gut health. It debunks some common myths and offers alternative approaches to nurturing your gut microbiome.Here are the key takeaways:Rethink routine probiotic supplementation: Extensive research on the effectiveness of daily probiotics is lacking. They may even disrupt your gut flora if taken for long periods.Variety is key: If you choose probiotics, cycle through different strains to avoid imbalance.Fermented foods are superstars: Incl

Mar 25,2024 16:35

11. 77 - High Protein Diets: A Killer Or The Secret To Success

Feeling overwhelmed by conflicting nutrition advice? This episode cuts through the confusion surrounding protein and heart health. We debunk a recent study claiming high protein diets cause cardiovascular disease, revealing the flaws in its methodology.Protein isn't the villain it's sometimes made out to be. Dive deep into the science-backed benefits of adequate protein intake, including:Building and maintaining muscle mass for improved insulin sensitivity, bone health, and mobility as we age.Su

Mar 13,2024 17:52

12. 76 - Find Your Own Path to Health: Ok Rant Incoming

Are you feeling lost in the sea of influencer diets? This podcast is for you.Are you struggling to follow the latest influencer diet trends? Feeling frustrated and confused? You're not alone. This episode discusses the dangers of comparing yourself to others, especially when it comes to health and fitness.It emphasizes the importance of:Realistic expectations: Understanding your body's unique needs and limitations is crucial for sustainable progress.Focus on the basics: Prioritizing whole foods,

Mar 06,2024 16:09

13. 75 - Beyond the Diet Hype: Reframing Health & Ditching the Diet Cycle

Tired of yo-yo dieting and chasing short-term results? This episode dives deeper than just weight loss, exploring how to support your body and improve overall health at any age. We discuss:Shifting the narrative: Moving beyond weight loss as the sole solution to health issues.Understanding the body's changes: Recognizing that your body reacts differently to different diets over time.Addressing underlying health conditions: How to tailor your approach based on existing health concerns.Building su

Feb 28,2024 21:15

14. 74 - Is Weight a Symptom: Digging Deeper

Ever wonder if your weight is just a number? This episode goes beyond "calories in, calories out" and explores the deeper roots of weight issues.We Discuss:Hidden culprits: How hormones, gut health, genetics, medications, and even chronic health conditions can impact your weight.More than just food: The role of stress, sleep, emotional eating, and body image in weight management.Beyond the basics: Why understanding food access, healthy eating myths, and metabolic adaptation is crucial.Practical

Feb 19,2024 22:08

15. 73 - Digging Deeper: Root Causes Vs. Symptoms

This episode delves into the crucial difference between treating symptoms and addressing root causes for optimal health. Host dives deep into why focusing solely on symptom relief often leads to recurring issues and emphasizes the importance of uncovering the underlying reasons behind your discomfort.Key Points:Symptoms: Manifestations of internal problems, easily identified but not the actual issue.Root Causes: Fundamental reasons behind symptoms, often hidden and requiring investigation.Exampl

Feb 13,2024 12:49

16. 72 - Life After Diets: Embrace A Healthy Lifestyle

Are you tired of the yo-yo effect of dieting? Ready to break free from restrictive rules and guilt-trips around food? This episode is for you!Join me as we explore the concept of "life after a diet." We'll dive into:Why diets fail: Learn about the pitfalls of diet culture and dogmatic approaches to eating.Finding your healthy balance: Discover how to build a sustainable lifestyle that supports your unique needs and preferences.Intuitive eating: Understand the role of nourishment in making health

Feb 08,2024 12:07

17. 71 - Keto Curious: Tool or Trend

Are you curious about the ketogenic diet but overwhelmed by conflicting information? This episode explores the truth behind the keto diet, separating fact from fiction and dispelling common myths.Key Points:The ketogenic diet is a low-carb, high-fat diet that puts your body in a state of ketosis, using fat for fuel instead of glucose.Contrary to popular belief, it's not a one-size-fits-all approach and should be adapted to your individual needs and health goals.While some demonize it, others hai

Feb 06,2024 19:49

18. 70 - Functional Movement: What and Why

Join me as I welcome Kim, co-founder of Functional Fitness Solutions, to discuss the importance of functional movement for overall health and well-being. Kim shares her insights on how to avoid injuries, improve stability, and alleviate common pains like lower back and shoulder discomfort.Here are some key takeaways from the episode:Functional movement: Focuses on exercises that mimic everyday movements, strengthening muscles and improving stability for better function in daily life.Start small:

Feb 01,2024 26:24

19. 69 - Gut Garden: Prebiotics, Probiotics, and Postbiotics

Dive into the world of prebiotics, probiotics, and postbiotics!Have you heard of prebiotics and probiotics, but postbiotics sound like a mystery? This episode explores the entire ecosystem within your gut and the powerful trio that keeps it balanced: prebiotics, probiotics, and postbiotics.Discover:What each of these terms means and how they function.The beautiful synergy between them and how they impact your gut health.Why gut health matters and how it influences your overall well-being.Practic

Jan 29,2024 13:47

20. 68 - Eat Real Food: The Unprocessed Truth

Tired of diet fads and confusing food choices? This episode is your back-to-basics guide to real food! Learn why ditching processed junk and embracing whole foods is the key to sustainable health and weight loss, even with a busy social life.Key Takeaways:90/10 Rule: Aim for 90% whole foods like fruits, veggies, and protein, leaving 10% for occasional treats.Real vs. Processed: Understand the difference between minimally processed (like olive oil) and heavily processed foods packed with additive

Jan 22,2024 13:03

21. 67 - Mighty Mitochondria: Boost Metabolism Naturally

Join me on a journey into the powerhouse world of mitochondria in this podcast episode! I'll simplify what they are, what they do, and how you can support them for a healthier metabolism. Mitochondria, our cellular energy factories, are like little wizards ensuring our body stays charged up. They even have their own unique DNA! Discover the cool role of brown fat, a protective layer around vital organs, and why it's different from white fat. Practical tips, from high-intensity workouts to antiox

Jan 15,2024 14:31

22. 66 - Exercise and Aging Actively

Ready to ditch the stereotypes of aging and embrace a life of vitality? Well, buckle up for our latest podcast episode featuring the incredible Dr. Hema!I know what you're thinking - an aerospace engineer turned fitness guru? Talk about a cosmic shift! But Dr. Hema's journey from rocket science to fitness finesse is a tale of problem-solving prowess and precision. With over two decades of experience, she's on a mission to help women over 50 combat pain and reclaim their lives through personalize

Jan 11,2024 51:49

23. 65 - Eating Healthy on a Budget

Embarking on a healthy eating journey and trying not to break the bank? Join me on this podcast episode where I spill the beans (the budget-friendly ones, of course!) on how to eat healthy, lose weight, and save some serious cash. From clever shopping strategies and seasonal produce picks to freezer magic and extending the life of your groceries – we're diving into practical tips to nourish your body without stressing your wallet. So, tune in, and let's make this year about embracing a smaller w

Jan 08,2024 15:44

24. 64 - Healthy Gut Challenge - Kickstart Your Year

Happy New Year We've made it through another year, and if you're feeling a bit off, bloated, or low on energy, I've got the perfect kickstart for you. Let's dive into 2024 on the right foot with a healthy gut challenge that not only resets your sweet tooth but also restores your gut health.Let's take this new year by storm and set ourselves up for success by laying a foundation to build our health and weight loss goals. Gut health, sugar-free, and a huge boost to your journey! Healthy Gut Chall

Jan 01,2024 11:39

25. 63 - Role of Carbohydrates: Thriving or Just Surviving

Are you feeling carb-confused? Unsure whether to embrace or avoid them?Let's dive into the truth about carbohydrates. In this episode, I'll explore their role in our bodies and how they impact our health.From the different types of carbs to understanding metabolic flexibility, I'll unravel the myths and help you make informed choices. Discover how to find a balance that works for your unique needs and improve your metabolic health.Join me as I navigate through the complexities of carbohydrates a

Dec 28,2023 13:40

26. 62 - No Easy Buttons, Just Effort and Habits!

Are you searching for an "easy button" for your health and weight loss journey? I totally get it! As the new year approaches, we often seek a quick fix to start it off right. All the posts of others' achievements have us feeling a bit lacking? But let's take a step back and remind ourselves not to compare our journey with others'. In this episode, we dive into the importance of focusing on the efforts we put in rather than the outcomes we desire. Life throws us curveballs, and while we can't c

Dec 25,2023 10:53

27. 61- Stress Free Wellness

Dive into a world of stress-free wellness with this latest episode! Join me as we unravel the secrets to achieving vibrant health without the unnecessary hustle and bustle.From easing into exercise to building a label-free food relationship, we're on a mission to make wellness feel like a breeze, not a storm. Take it slow, embrace the oops moments, and let's discover the joy of progress, not perfection.Tune in for a dose of laughter, wisdom, and a sprinkle of magic on your journey to feeling you

Dec 21,2023 13:19

28. 60 -Boost Your Cold Fighting Immune System

It's that time of year again. The leaves have turned, the peppermint mochas are flowing, and unfortunately, so are the sniffles and coughs. Yep, it's cold and flu season. But fear not. Today we are taking control and empowering ourselves with knowledge and action to fight back with a strong immune system. Let's crush these colds before they even have a chance to take root.Whether you think yours is strong or weak, there are

Dec 18,2023 14:28

29. 59 - Hunger Signals - Ghrelin, Leptin and GLP-1

Embark on a journey through the intricate world of Ghrelin, Leptin, and GLP-1 in this gut health and hormone episode! Wondering what on earth they do and if it's worth knowing? Spoiler alert: it is!Ghrelin: Your Body's Dinner Bell Meet Ghrelin, the dinner bell hormone that signals your brain, "Time to eat!" Learn how managing this hunger maestro can help you understand when you're truly hungry or just bored.Leptin: The Appetite Superhero Discover the superhero that says, "I'm full, put the fork

Dec 14,2023 11:39

30. 58 - Tips for Long Term Weight Loss

Are you planning a fresh start, restart, or taking things up a notch on your weight loss and health journey for the New Year? If you're excited about the idea of a fresh start in the new year and embracing the "New Year, New Me" mentality, this episode is for you. Join me as we dive into the science behind setting ourselves up for success, the importance of milestones in our journey, and how to make sustainable dietary changes. We'll also discuss red flags to look out for when evaluating diet p

Dec 11,2023 14:12

31. 57 - The Stress Bucket and A’s of Management

Have you ever heard of the stress bucket? Are you so stressed out that you don't even know you're stressed out? Do you not even know how to relieve some of that stress? We know stress is not good for us but far too often we don’t even know how stressed out we are. As humans, we can tolerate different amounts of stress before we get to the breaking point. Too much stress can be the catalyst for disease and disrupt our health on so many levels. Let's dive in to the stress bucket and the A's of s

Dec 07,2023 13:53

32. 56 - Fermented Foods: The History and Health

Do you love kimchi, kombucha, or yogurt? What if I told you these delicious foods were more than just tasty treats? They're packed with gut-healing power, thanks to a magical process called fermentation.This podcast dives deep into the fascinating world of fermented foods, from their ancient origins to their modern health benefits. You'll learn:How fermentation has been around for millennia, preserving food and creating unexpected delights (did you know yogurt might have been invented in goat ba

Dec 04,2023 17:31

33. 55 - Discover the Power of Herbs

In this episode, we dive into the fascinating world of herbalism with Shannon Mayernik, an herbalist and plant medicine maker. Shannon shares her insights on the benefits of growing your own herbs, the importance of sourcing herbs responsibly, and the beginner-friendly herbs that can help with a variety of common ailments.Discover the importance of responsibly sourcing herbs to ensure quality and sustainability.Explore beginner-friendly herbs that can easily be incorporated into your daily routi

Nov 30,2023 30:51

34. 54 - Secret to Adding Life to Your Years

Want to add years to your life as well as life to those years? Want to know the secret of achieving it? How to foster a longer life expectancy as well as having loads of life in those years? The secret is spilled and we go over simple ways to nourish the mind, body, and spirit. Are you ready to have more life in your years? Listen in! Episode Referencedhttps://holistichealthmadesimple.com/hard-truths-about-health/https://holistichealthmadesimple.com/power-of-belief/Group Coaching can be found

Nov 27,2023 12:53

35. 53 - Survival of the Holiday Season

The holiday season is a time for loved ones, joy and happiness, but it can also be a stressful time of year. In this episode, I discuss how to survive the holidays without losing your mind or your waist.I share tips on how to eat healthy, manage stress, and enjoy the company of loved ones. I also discuss how to avoid common holiday pitfalls like overcommitting.So grab a cup of your favorite holiday beverage and listen in! Group Coaching can be found - https://community.holistichealthmadesimple.c

Nov 23,2023 10:33

36. 52 - Holiday Hacks for Health and Happiness

You're in for a treat. Today's episode is an interview I did with Christiane from Hello Happy Nest. Discover the secrets to maintaining health and happiness during the holidays with wellness-pro Christiane!In this episode, Christiane shares her philosophy that involves finding balance, rather than resorting to extremes of complete restraint or overindulgence. She'll walk you through joyful habits like exercise, hydration, journaling, and quality time that contribute to overall well-being.Ready

Nov 20,2023 51:31

37. 51- Sugar, Sweeteners, and Choosing the Best for You

Join me in this sweetened episode as we unravel the mysteries surrounding sugar, caloric, and noncaloric sweeteners. With so much confusion out there, it's time to be empowered with knowledge to make the best choices for our health.Take a dive deep into the world of real sugar, exploring its various forms and their impact on our bodies. From there, we'll navigate through the realm of artificial and natural sugar substitutes.But this episode isn't just about information; it's about finding the ri

Nov 16,2023 20:39

38. 50 - Balancing Blood Sugar

Have you been googling - How do I lose weight? How to have more energy? How to feel better?The truth is, there's a significant disconnect between the foods we consume and how they impact our health, and how we feel. If you are tired of riding the rollercoaster of energy highs and lows? Tired of battling uncontrollable cravings for sweets, or worse, experiencing that dreaded hangry feeling? Listen in as I dive into the art of balancing your blood sugar. Join the newsletter - https://holistichealt

Nov 13,2023 18:45

39. 49 - Eat Intuitively Using Hunger and Satiety Cues

If you've been on a journey to find optimal health and wellness, I'm sure you've encountered the buzzwords: eat to intuitively, eat to satiety, and only eat when hungry. These concepts are often hailed as the keys to a healthy relationship with food. But what do they truly mean? And, more importantly, how can you actually achieve intuitive eating when everyone seems to have their own opinion on it?It's not uncommon to feel confused or skeptical about these ideas. Perhaps you've tried listening t

Nov 09,2023 16:12

40. 48 - Is Health the Absence of Disease?

Ever find yourself lacking energy, feeling blah, and just not quite like your usual self? But, despite it all, you're constantly reassured that you're perfectly healthy. Sound familiar? It's easy to chalk it up to excess weight and keep jumping from one diet to another, hoping that losing weight will help or you'll find another magical fix. But today, let's pause and ponder: Does the absence of disease truly equal health? Listen in as I explain…… Episodes referenced47 - Navigating Body Positivi

Nov 06,2023 14:44

41. 47 - Navigating Body Positivity and Health

Listen in as I dive into the body positivity movement and how it fits into health. It's a movement that has garnered a lot of attention, and it's a topic that deserves a closer look. Let's explore the fine line between self-acceptance and prioritizing our health. You are worth it! Grab a drink and get comfy as I take the body positivity movement to better health! As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/Leave me a message - -

Nov 02,2023 13:53

42. 46 - Is It About Calories?

Scrolling through the internet I'm sure you've seen the arguments. One camp says it's all about calories and the other camp says it's all about hormones no need to worry about calories. Join me as I navigate the polarizing arguments surrounding calories. Then decipher the confusion, debunk myths, and unveil the secrets to lasting health and weight loss. Let's read between the lines to uncover the real keys to health and reaching that healthy weight.Tune in now to embark on this journey togethe

Oct 30,2023 16:19

43. 45 - Hard Truths About Health Beyond Weight Loss

Are you ready to take a deep dive into some hard truths about getting healthy? It's time to shift our perspective beyond weight loss and start thinking about our long-term health. No one wants to be a burden when they are old. Listen in as I bust the common objections and then give tips to get started. Small steps today can make a big impact tomorrow. It's never too late to start taking back your health. As always if you need some one-on-one help I am here for you - https://holistichealthmades

Oct 26,2023 16:28

44. 44 - Eating to the Glucose Meter - Interview with Catherine from Nutrisense

Listen in as I speak with the nutritional manager at Nutrisense. We talk all about the benefits of CGMs - continuous glucose monitor even if you are not a diabetic. Listen in for some great info on how to manage and/or prevent glucose issues. You can learn more about Nutrisense and what they offer at https://www.nutrisense.io/Related Episodes - 30 - Metabolic Health - https://holistichealthmadesimple.com/metabolic-health/12 - Glucose RollerCoaster - https://holistichealthmadesimple.com/glucose-

Oct 23,2023 31:34

45. 43 - Gut Health and Hormones - Learn the Connection

Are your hormones out of balance? Ever wonder about the role your gut plays in all of this? Listen in as I unravel the fascinating connections between your gut and your hormones. The more we strive to understand the human body, it becomes more and more evident that the gut and the microbiome are the most important parts of the body and the most neglected parts of the endocrine system. You don't want to miss it. Stay tuned. Related Episodes - 27 - Gut Health a

Oct 19,2023 15:50

46. 42 - Antibacterial Products Yay or Nay

Ready to dive into a germ-fighting adventure? Listen in. As I uncover the shocking truth about antibacterial products, from soaps to cleaning solutions to mouthwashes, I'll reveal why avoiding them might just be the game changer you need for a healthier, more resilient immune system. Listen in. Studies cited - https://pubmed.ncbi.nlm.nih.gov/25359409/https://pubmed.ncbi.nlm.nih.gov/16023513/https://onlinelibrary.wiley.com/doi/10.1111/all.12058Steam Cleaner - https://amzn.to/46B9RlZ - It's an aff

Oct 16,2023 15:43

47. 41 - My Journey to Health and Weight Loss

Have you ever wondered what a health journey looks like over almost seven years? You know, you've seen people's before and after posts on Instagram, but do you really understand what it took to get there and how it changes along the way? Well, listen in as I share my almost seven-year journey and the most important things I've learned along the way. As always if you need some one-on-one help I a here for you - https://holistichealthmadesimple.com/services/Episode references - 25 - Metabolic Flex

Oct 12,2023 17:57

48. 40 - Mindfulness and Digestion - A Recipe for Better Digestion, Metabolism and Health

Did you know that digestion starts in the brain? Did you also know the importance of mindfulness in digestion? Let’s take a look at how incorporating mindfulness works to improve digestion. Not being mindful when you eat disrupts all parts of the digestive process. Learn ways to get to a mindful way of eating.I cover the basics of digestion and then dive into the science of mindful eatingDon't forget tips and tricks to get you to a place of mindful eating!By including mindful eating into your

Oct 09,2023 13:01

49. 39 - 8 Spices for Health

Are you ready to spice up your metabolic health? In this episode, we'll explore the top 8 spices that can boost your metabolism and support your overall health. But first, let's clarify the difference between herbs and spices. Herbs, like basil and parsley, come from the leaves of plants and have a milder flavor. Spices, on the other hand, come from various parts of the plant and pack a punch of flavor.Listen in as I go over the top 8 spices for metabolic health and tips for incorporating them i

Oct 05,2023 19:11

50. 38 - What Are Macros

Do macros confuse you? Do you have no clue, really, what they are or how to figure them out, how to track, or any of that? Macros, probably one of the few things that are so simple, yet we overthink it to the point of making it beyond confusing. Let’s break down the essence of macronutrients and how they relate to your health. In this episode I go over what each macro does in the body, and how we should try to figure out how much of each we need. Everybody should have a basic understanding of ma

Oct 02,2023 19:14

51. 37 - Coffee: Wake Up and Smell the Benefits

Start your day on the right foot with a steaming cup of coffee. This beloved beverage is often subject to debate regarding if it is healthy or not. Join me in exploring its benefits beyond a pick-me-up. Discover how coffee affects metabolic health benefits. Let’s dive into the scientific evidence supporting the advantages of coffee, debunk common myths, and provide tips on sourcing and enjoying this aromatic elixir.Let’s explore the research behind the health benefits of coffee. Take a look at f

Sep 28,2023 14:10

52. 36 - The Healing Power of Fasting

In this podcast episode, we're diving into the topic of fasting, a powerful tool for better health.Join us as we explore the incredible healing benefits of fasting. From autophagy, the cellular repair mechanism, to improved insulin sensitivity and metabolic health, fasting has a profound impact on our health.We'll discuss the different types of fasting, including extended fasting and intermittent fasting, and provide tips on how to build a fasting routine that works for you.Discover the importan

Sep 25,2023 19:31

53. 35 - The Importance of Muscle Mass for Your Health

Listen in as I dive deep into the fascinating realm of muscle mass. Have you ever wondered why building muscle is so important? Or why it's not just about looking good and having toned abs? We'll uncover all the incredible benefits you can reap by focusing on building muscle.Discover why muscle mass plays a crucial role in our overall metabolic health, including how it boosts our metabolism and improves insulin sensitivity. We'll also explore how having more muscle contributes to better bone hea

Sep 21,2023 13:14

54. 34 - The Power of Belief: Harnessing the Mind-Body Connection

Discover the incredible power of belief in this episode as we dive into the mind-body connection. "Whether you believe you can or you believe you cannot, you are correct." Let's explore how tapping into this power can transform our lives. Let’s explore how our thoughts shape our reality. Learn how a simple shift in belief can lead to profound changes. Uncover the science behind the placebo effect. Explore how our beliefs can influence our bodies and create remarkable healing outcomes. Learn the

Sep 18,2023 13:35

55. 33 - A Salad A Day: A Recipe for Health

Are you ready to take charge of your health? Discover the secret recipe to a healthier, happier you by incorporating leafy greens into your daily routine. Studies have shown some amazing benefits of adding leafy greens daily. But how do you make leafy greens enjoyable? Think beyond the basic lettuce salad. Explore the wide variety of options like cabbage, brussels sprouts, broccoli, and herbs. Cook or marinate them to add flavor and crunch to your salads. Don't limit yourself to traditional sa

Sep 14,2023 11:06

56. 32 - Balancing Hormones Naturally

Discover the secrets to true hormone health!Our bodies are incredible, striving for balance in a world that is constantly on the go. But are we giving our hormones the support they need?Join me on a journey as we explore the foundations of hormone health, from diet to lifestyle and detox pathways. No quick fixes or gimmicks here – just simple, practical solutions that work. Let's support our bodies to achieve hormonal balance naturally. Say goodbye to the overwhelm and hello to improved metaboli

Sep 11,2023 18:30

57. 31 - Why Your Diet Matters

Join me as we explore the importance of eating right for your unique bio-individuality and how it affects your overall health. Whenever we have discussed larger health issues the same four tips have come up. They are the foundational four, which are diet, exercise, sleep, and stress management. These aspects form the building blocks for overall health. You’ve heard you can’t outrun a bad diet so let’s start there. So today we are going to dive into why your diet matters and how to figure out wh

Sep 07,2023 12:38

58. 30 - Metabolic Health: Understanding the Markers

In this episode, we dive deep into understanding what metabolic health truly means. We break down the key markers you should be paying attention to if you want to improve your metabolic health.First up, blood glucose levels. We explore how to keep these levels stable, without the need for medication. Spikes and drops in blood sugar could indicate potential issues with insulin, so we talk about how to eat to maintain healthy glucose levels.Next, we discuss the importance of stable blood pressure

Sep 04,2023 19:59

59. 29 - The Power of Support on Your Health Journey

Are you looking to level up your health goals? Well hang around for this episode I was going to talk about the power of accountability on your health journey, but I've had a bit of a revelation. Accountability isn't the magic bullet. What you really need is support. I dive into the meaning of accountability with the hopes of understanding it, you can pivot like I did to understand the magic is in support. Maybe it’s semantics, but a health and wellness support group can literally make or break

Aug 31,2023 12:11

60. 28 - Understanding Hunger

Have you ever wondered why hunger strikes, even when you've just finished a meal? It's time to uncover the secrets of hunger and understand the complex interplay between our physiological and psychological cues. Join me on a journey of discovery where we break down hunger into its two fascinating dimensions.On one side, we have the physiological aspect of hunger, controlled by the dynamic duo of leptin and ghrelin. Leptin, the "I'm full" hormone, and ghrelin, the "I'm hungry" hormone, work in ha

Aug 28,2023 13:55

61. 27 - The Surprising Connection Between Gut Health and Weight Loss

Discover the connection between gut health and weight loss! Learn how the diversity of gut bacteria affects metabolism and overall health. Find out how to improve gut health through diet and fermented foods.In this episode, we explore the fascinating link between gut health and weight loss. Research shows that our gut microbiota plays a crucial role in digestion, nutrient absorption, and detoxification. The makeup of our gut bacteria is influenced by our diet and can impact weight loss. Obese in

Aug 24,2023 17:27

62. 26 - The Path to a Healthy Metabolism

Let’s dive into the path toward a healthier metabolism. I get it – I've struggled with a sluggish metabolism too. The good news is that I've developed a system, a path made up of three key steps, to help us transition to an efficient metabolism. The best part? It's an ongoing process that continually enhances our health. You see, healthy metabolism and overall wellness are interconnected, and by following this path, we can make a real difference.The path to a healthier metabolism, one step at a

Aug 21,2023 15:07

63. 25 - Metabolic Flexibility: Unlocking Your Body’s Hidden Potential

Have you ever heard of metabolic flexibility? It holds the key to unlocking your body's natural ability to maintain its health. I'm excited to share this with you because, as someone dedicated to improving health holistically, metabolic flexibility is a game-changer for middle-aged women looking to improve their metabolism and overall well-being.The first time I heard the term "metabolic flexibility," I was so curious. I'm surprised it is not talked about more. Let's dive into what it is, what

Aug 17,2023 15:40

64. 24 - Embracing Bio-Individuality

In a world flooded with one-size-fits-all diets and health advice, the concept of bio-individuality is a refreshing and powerful perspective. Recently, I had the opportunity to attend a health conference where the idea of "n of one" bio-individuality was a prominent theme. Let’s explore the significance of bio-individuality and how you can become the advocate of your own health journey.At the heart of bio-individuality lies the understanding that each individual is uniquely different. Just as yo

Aug 10,2023 14:34

65. 23 - Understanding Metabolism

Let’s dive into the topic of metabolism and its crucial role in maintaining a healthy body and achieving a healthy weight. Metabolism is often misunderstood, it is not just about how fast we burn calories, but a complex process that includes every life-sustaining reaction within our bodies. By optimizing our metabolism, we can enhance our overall health and improve our ability to lose weight, maintain a healthy weight, and lead a more energetic life.When you understand metabolism, you can work o

Jul 31,2023 11:32

66. 22 - Master Meal Prep

In this episode, learn the secrets of quick meal prep for a healthy lifestyle. Discover a simple formula to build balanced plates and practical tips for effective meal prepping. From prioritizing protein to filling up with fiber, you'll be equipped with the tools to create nutritious meals for the whole family.Say goodbye to overthinking and hello to hassle-free, delicious dining. Let's Master meal prep to make life easier and healthier Plus, get access to a helpful handout with meal prep ideas

Jul 24,2023 10:39

67. 21 - Embracing the Truth About Fat

Do you still fear fat? In this episode, I explore the misconceptions surrounding fats and why it's time to let go of fat phobia. Join me as we debunk myths, understand the importance of fats as a macronutrient and energy source, and learn about the different types of fats and their roles in our bodies. Discover the significance of fat for nutrient absorption, hormonal balance, and cellular structures. Plus, get practical tips on incorporating healthy fats into your diet for optimal well-being. S

Jul 20,2023 17:14

68. 20 - Redefining Healthy: A Realistic Approach to Health and Weight Loss

Let’s dive into the concept of "healthy" and explore a more realistic and attainable perspective on health and weight loss. In a world filled with misconceptions and unrealistic expectations, it's essential to understand what true health means for us, the individual. It’s time to break free from rigid ideals and embrace a vision of “healthy” that fosters growth, self-love, and a thriving body and mind.Health is about embracing our bodies, taking care of them, and striving for optimum well-being.

Jul 17,2023 12:34

69. 19 - The Fiber Controversy: Are Plants Killing Us?

Join us as we explore the heated debate surrounding fiber and its impact on our health. Do you really need fiber? How much is necessary? And what about the antinutrients found in plants? Unravel the truth and dive deep into this fascinating topic with us.Learn about soluble and insoluble fiber, their effects on digestion and gut health, and the arguments from both sides of the fiber spectrum. Get insights into the historical and scientific perspectives that shape the controversy. Whether you're

Jul 13,2023 17:23

70. 18 - My Top 8 Tips for Building Healthy Habits That Stick

In this episode, we explore my top eight tips for creating healthy habits that actually stick. Building sustainable habits can be challenging, but with the right strategies, we can make them an integral part of our lives. We start by clarifying our motivations and understanding the deeper reasons behind our desire for health. Then, we learn the importance of starting small and gradually building upon our habits, fitting them into our lifestyle. Shifting our identity and changing our environment

Jul 10,2023 15:45

71. 17 - The Power of Protein: Understanding its Role in Health and Well-being

In this episode, we dive into the power of protein as a vital macronutrient. We debunk the myth of not needing protein, emphasizing its essential role in building new tissue and maintaining muscle mass. Protein also plays a crucial part in protecting bones and reducing the risk of fractures. We discuss the challenge of determining optimal protein intake and explore the benefits of higher protein diets, including stroke prevention and weight management. Additionally, we address misconceptions abo

Jul 06,2023 14:30

72. 16 - Food Freedom: Empowering Yourself with the Power of Choice

Uncover the essence of food freedom and its profound impact on your well-being. Dive into the emotional and psychological aspects of our relationship with food, and learn how to gain control over cravings and break free from unhealthy patterns. Discover the transformative power of nourishing your body with wholesome foods and embracing the empowering ability to make conscious choices. Explore the journey to food freedom and find what works best for you, as you unlock a harmonious and liberated r

Jul 03,2023 11:48

73. 15 - One Method To An Efficient Metabolism: Understanding and Optimizing Your Body’s Energy Burning System

Do you often feel frustrated, thinking your metabolism sucks? Don't worry, you're not alone. Listen in as I dive into the world of metabolism and break it down. Discover why your metabolism might not be functioning optimally. Learn what a metabolism is and things like BMR and TDEE Your metabolism doesn't actually "suck"; it might just be operating inefficiently due to years of dieting and deprivation. By understanding metabolism and employing strategies like reverse dieting, you can restore ba

Jun 29,2023 10:33

74. 14 - The Importance of Hydration: Understanding, Assessing, and Maintaining Optimal Hydration

As the warm and sunny weather arrives in the Northern Hemisphere, it's crucial to focus on the topic of hydration. Water is the most important nutrient for our bodies, yet it is also the most deficient. You can go months without food but only a few days without water.Listen in to discover the importance of hydration for your overall health and well-being. Learn how to assess your hydration levels, recognize signs of dehydration, and understand the role of minerals in optimal hydration. Prioriti

Jun 26,2023 12:11

75. 13-Supporting Your Body’s Natural Detox System: Tips and Strategies

Have you been eyeing the latest detox thing? Before you spend your hard-earned money on pills, cleanses, or potions, let me share a little secret with you. Shh…….Your body has a built-in detox system. All you need to do is give it some support. It is healthy to want to cleanse and detoxify your system, but it doesn't necessarily require spending a week in the bathroom or trying extreme protocols. The best strategy to detox is to support your body's detoxification processes and reduce toxic expo

Jun 22,2023 18:53

76. 12-Nurture Your Gut: The Key to Overall Well-Being

I’m sure you have heard the saying, "All health begins in the gut.” Gut health is not only about digestion but it influences everything from your mood to your immune system.. Let’s explore the importance of gut health, common signs of gut issues, and practical steps to nurture and maintain a healthy gut.Listen in as we go overUnderstanding the Gut MicrobiomeThe Importance of PreventionThe Role of ProbioticsThe Power of Fermented FoodsThree Essential Steps for Gut HealthMaintaining a healthy gut

Jun 19,2023 15:40

77. 11-Mastering the Glucose Rollercoaster: Achieving Stable Energy Levels

Did you know that what goes up must come down? In today's blog post, we will explore the concept of the glucose rollercoaster, also known as the energy rollercoaster. We often find ourselves experiencing highs and lows throughout the day, reaching for snacks or beverages to boost our energy levels after a crash. This rollercoaster ride can be managed by regulating our blood sugar. In this article, we will delve into the significance of blood sugar, understand the effects of simple carbohydrates,

Jun 15,2023 13:33

78. 10-Master the Basics: Building a Strong Foundation of Health

Do you ever find yourself bombarded with bio hack techniques every time you scroll through social media or the internet? Some of them may seem enticing, promising quick results in your journey to better health. But before you dive headfirst into the world of biohacking, it's essential to have a reality check. None of these techniques will get you to your end goal faster if you haven't built a solid foundation of health and master the basics. In this blog post, we'll explore why focusing on the f

Jun 12,2023 12:46

79. 09-Understanding Vitamin D

Let’s dive into the topic of vitamin D, exploring what it is, its role in the body, and practical ways to ensure we get to optimal levels. Vitamin D, although classified as a vitamin, functions more like a hormone, by regulating bodily functions. Unfortunately, many individuals are found to be deficient in this vital nutrient.First I need to point out that Vitamin D is a fat-soluble vitamin and any supplement needs to be taken alongside foods containing some fat to facilitate absorption and util

Jun 08,2023 12:05

80. 08-The Impact of Stress

Let’s chat about the impact of stress and how to mitigate it. When we look at health from a holistic point of view we need to look at all aspects that affect our health. Too often we focus only on nutrition and exercise. It is important to not only look at but address the outside influences that can impact our health. The stress we experience from external influences like work, family, and life in general, can have a huge effect on our overall health and any weight loss efforts. Let’s dive into

Jun 06,2023 19:37

81. 07-Getting Your Brain in the Game

Are you tired of starting diets and exercise routines only to fall back into old habits shortly thereafter? One of the main reasons for this struggle is not having your brain fully on board with your health goals. Your mindset plays a crucial role in achieving long-term success. Let’s explore how to get your brain in the game and stay committed to your health journey, especially when faced with challenges. Getting your brain in the game is essential for achieving lasting health transformations.

Jun 01,2023 14:02

82. 06-The Power of Sleep

Sleep is the ultimate power-up for your health. Let's explore the wonderful world of the power of sleep. You might think of sleep as a luxury, but it's actually a necessity for our bodies. Quality sleep is like a secret weapon that can unlock numerous benefits for your health and well-being. So, let's dive in and discover why sleep is a crucial piece of the health puzzle and how you can improve the quality of your sleep.In this episode, we go over what happens in our bodies during sleep as well

May 30,2023 12:43

83. 05-The Power of Real Food

Many people underestimate the profound impact of their food on their overall health. Let's explore the significance of food and its profound influence on our well-being. Discover how daily encounters with food can shape our health outcomes and learn to make informed choices for optimal nutrition. Gain insights into the power of whole real foods and their positive impact on our bodies. By understanding the effects of different food categories, such as real and processed foods, you can take contro

May 25,2023 14:23

84. 04-Understanding Holistic Health: A Comprehensive Approach to Well-being

Holistic health is a term that is often used, but its true meaning and implications can sometimes be misunderstood. Many associate it solely with clean eating, meditation, yoga, or metaphysical practices, but it encompasses much more than that.Holistic health encompasses various dimensions of well-being and emphasizes the interconnectedness of physical, mental, emotional, social, and spiritual aspects. By striving for balance and taking an active role in our health, we can lead longer, healthier

May 23,2023 10:52

85. 03-Diet Identity - Are you identifying as your diet?

Today I wanted to take some time and talk about identity, where what you eat becomes your identity. Now, I'm not saying you identify as broccoli, that's not quite what I'm saying. There are certain styles of eating and we call them ways of eating that are very beneficial and very healthy. And a lot of people find lots of success with them. But when they stop finding fast success and they start sliding back rather than taking a look and maybe losing their identity, they double down on the way the

May 20,2023 11:48

86. 02-Healthy Weight Part 2 - Taking Care of Your Body: A Journey to a Healthy Weight

Hello friends! We are going to continue on our last episode's talk of healthy weight. We talked last time about being healthy enough to participate in life without worrying necessarily about what we look like doing it, but there's a little bit more to that. We want to be healthy. So it's not just a matter of being able to do things, it's a matter of making sure that we can continue to do things that we are taking care of this body we were given. You're only given one body if you haven't taken c

May 20,2023 14:33

87. 01-Healthy Weight Part 1 - Thriving in Life Beyond Appearance

Today I want to talk about healthy weight, what that means, and I have something for you to think about. So we're gonna start with something to think about. Did you know your enjoyment of life is determined by how you actually participate in it, not how you look doing it. So let's break this down a little cuz it does have to do with the healthy weight. You can be as skinny as you want. If you're full of aches and pains and you're not mobile and you're stiff and you're not able to participate in

May 20,2023 10:27

88. Intro to Holistic Health Made Simple

Welcome to Holistic Health Made Simple Podcast. Like you, I was sick and tired of being sick and tired. I wanted off the diet roller coaster. And was beyond confused, overwhelmed, and frustrated with all the conflicting diet and health information. Nothing I did ever worked no matter how hard I tried. Do you feel me? Do you wish there was a simple solution to get you healthier, smaller, and have more energy?I welcome you to join me in this journey of health where you will find simple health s

May 19,2023 03:00

Holistic Health Made Simple | Reclaim Your Health by Optimizing Your Gut and Boosting Metabolism

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