In this episode of Cheat Code Nutrition, I dive deep into the connection between emotional self-soothing, alcohol, and food—and how I finally broke free from using both as my primary comfort strategy.

We’ve been programmed to associate alcohol and junk food with reward, fun, and relaxation—but that programming is what's keeping us stuck. Today, I’m unpacking how I shifted from relying on dopamine hits to feeling truly nourished, and how this shift didn't feel like restriction—it felt like freedom.

If you've ever traded alcohol for sugar, or if choosing healthy food still feels like a chore, this episode is your wake-up call. The tipping point? SCIENCE. Understanding your body changes everything.

We’re talking food, cravings, gut health, gene testing, motherhood, football snack stands, and how to build resilience so you’re not derailed when life gets hard.

💡 You’ll Learn:

• Why alcohol and food are rooted in the same dopamine/reward cycle
• How to stop seeing healthy choices as sacrifices
• What shifted my mindset around food and alcohol—permanently
• Why knowing your genes and gut is the cheat code to confidence
• What your cravings and comfort foods are really telling you
• Real-life tools to stop numbing and start nourishing

🔬 Mentioned in this episode:

• Gene Testing (Your personal health blueprint)
• GI Map (Gut health functional test)
• Supplements that help self-soothe without sedating you
• My sleep routine (yes, sleep is now my favorite self-care tool!)

🖤 BLACK FRIDAY SPECIAL — All November!

Get 20% off my top two offers:

1. Foundations Reset — 2 sessions to create a customized plan with optional functional labs
2. Gene Testing Package — includes the test + 4 coaching sessions to decode your DNA and dial in your plan

🎁 BONUS

I'm gifting gene tests to my parents this Christmas—because this information changes lives. Maybe it’s time to gift it to yourself too, or a loved one.

📌 Links + Resources:

• 💥 Get your 20% OFF with code LETSGO
• 🧬  Click here to get started with genetic testing + coaching
• 🧠 Ready to work with me? Check out 👉 Foundations Reset
• 👉 Not sure where to start? Book your free call HERE

❤️ Remember:

You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.

👉 Not sure where to start? Book your free call HERE

🔗 Resources & Links:

Learn more about genetic testing + precision coaching → below

Follow me on Instagram → @find_myself_free

Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching

💛 Stay Connected:

Instagram: @find_myself_free

Website: www.mycheatcodenutrition.com. Free Resources Here!

Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If life has been “life-ing” you lately, this one's for you. I share five practical ways to simplify your health when everything else feels out of control. Whether you're a busy mom, a high-performing wellness seeker, or deep in perimenopause and looking for ways to feel less overwhelmed and more empowered—this episode delivers clarity, humor, and actionable insights.

You’ll learn how to keep your health a priority without adding more to your already full plate—and why “doing less” might actually get you better results.

🧠 What You'll Learn

The Top 5 Health Priorities to Focus on (Especially When Life Gets Chaotic)

Gut Health: Why your gut is the front line of immunity, hormone balance & resilience—and how to nourish it simply.

Sleep: Tips to create a cozy, cortisol-lowering bedtime routine (yes to eye masks & sunrise alarm clocks).

Movement: How to sneak in nourishing movement without guilt, grind, or long workouts.

Connection: How sober-minded socializing and micro-moments of joy with strangers build real wellbeing.

Food Simplicity: Real talk on how to feed yourself and your family without it being a full-time job.

The Microbiome Made Simple: Why fiber is queen, how to hit 30 plant varieties a week, and which gut-loving products are actually worth it (like sunfiber, Farmer’s Juice, and African Berbere spice blends).

Real-Life Routines: How I prep food, manage after-school chaos, and hack dinner without elaborate cooking.

Why You Might Be Exercising Wrong: A peek into how your genes influence which movement is best for your body.

Sleep Fail Confessional: The cortisol supplement mistake that derailed sleep (and how she fixed it).

🪴 Mentioned in This Episode:

🧬 Foundations Reset: Two-session functional nutrition deep dive to help you stop guessing and start healing. Learn more & book here

📥 Free Guide – 5 Genes to Know to Optimize Your Health: Download now

🛒 Brands mentioned:

Wild Pastures (regeneratively raised meat)

SeaTopia (low-toxin salmon)

Farmer’s Juice

Sunfiber

Lola Weighted Blanket

Sunrise Alarm Clock

African Berbere spice blends

✅ Foundations Reset – If you’re ready to feel better, start here. This is a gentle entry point into functional medicine, labs, and the deeper story your body might be trying to tell you.

👉 Foundations Reset

This is the reset your body has been asking for.

✨ Less inflammation. More energy. Deeper calm. ✨

💬 Let’s Work Together:

👉 Not sure where to start? Book your free call HERE

🔗 Resources & Links:

Learn more about genetic testing + precision coaching → below

Follow me on Instagram → @find_myself_free

Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching

💛 Stay Connected:

Instagram: @find_myself_free

Website: www.mycheatcodenutrition.com. Free Resources Here!

Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this deeply personal episode, I share what it was like to watch my husband take a break from alcohol for Sober October—and the transformation that followed. From better sleep and improved patience to epic school lunches and spontaneous sprints (!), the ripple effect of one simple change was impossible to ignore.

I talk honestly about what it stirred in me—both as someone who’s been alcohol-free for nearly five years and as a wife and mom witnessing her partner’s growth in real time. This episode isn’t about ultimatums or pressure. It’s about momentum, curiosity, and what becomes possible when we give ourselves (and our partners) the space to evolve.

Whether you’re sober, sober curious, or just craving more energy and presence in your life, this one’s for you.

• The surprising mental and emotional benefits of 30 alcohol-free days
• How small changes (like less social media + better food choices) build momentum
• Why alcohol's impact goes beyond the drinker—it shifts family dynamics
• How to gently support a partner without control or pressure
• Real talk on the “gray area” between drinking and not
• What to do next if you’re not ready to quit but want to feel better

• Boosted mental health & motivation
• Increased patience with kids (and me!)
• Less scrolling, more intentional action
• New energy for house projects, health goals, and parenting
• Better food choices and sleep (with ripple effects on the whole family)
• A real sense of momentum and future-oriented thinking

✅ Foundations Reset – If you’re not ready to quit alcohol, but you are ready to feel better, start here. This is a gentle entry point into functional medicine, labs, and the deeper story your body might be trying to tell you.

👉 [Foundations Reset

This is the reset your body has been asking for.

✨ Less inflammation. More energy. Deeper calm. ✨

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode, I’m sharing a personal story from a stress-filled September that left me in a Hashimoto’s flare, with migraines, low energy, and a heavy mood—and how October brought a radical shift in how I handled stress (hint: it wasn’t about doing less, it was about letting go more).

We dive deep into the science of how chronic stress disrupts your gut, inflames your body, and affects your mood—and why the way we react to daily chaos matters more than we think. We’ll explore how flexibility (not perfection) is the missing ingredient in your wellness routine, and why laughing at life’s absurdity might be more healing than green juice.

• What happens in your body (and gut) during chronic stress
• How the gut-brain axis, vagus nerve, and HPA axis all play a role in mood, energy, and inflammation
• Why leaky gut is real—and how it connects to anxiety, depression, and autoimmune flares
• How common coping strategies like alcohol, sugar, and skipping meals sabotage gut health
• Why “the art of flexibility” is your secret weapon for lowering inflammation and protecting your peace
• How to start rewiring your reaction to everyday stressors, one laugh and deep breath at a time

If this episode lit a fire under you to start caring for your gut and your whole body with more intention, check out my Foundations Reset. It’s your entry point into the world of Functional Nutrition, where I teach you exactly how to heal yourself and your gut with food—without the overwhelm.

This is the reset your body has been asking for.

✨ Less inflammation. More energy. Deeper calm. ✨

Join us and start building your health from the ground up—one meal, one habit, one mindset shift at a time.

👉 Click here to learn more about the Foundations Reset

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If you're tired of feeling inflamed, foggy, or just off—this episode is for you. Dr. Shivani Gupta joins us to break down how ancient Ayurvedic practices can help modern women conquer inflammation, reclaim their energy, and feel good in their bodies again.

We dive into the real root causes of inflammation (hint: it’s not just your diet), why turmeric is more than just a trendy spice, and how simple daily routines—aligned with your body’s natural rhythms—can have powerful anti-inflammatory effects.

Dr. Shivani brings the science, the soul, and the practicality—perfect for women in their 40s navigating perimenopause, burnout, and the search for sustainable wellness.

• The 6 pillars of Ayurvedic Healing
• What Ayurveda says about inflammation (and why it matters now more than ever)
• The gut-inflammation connection + Ayurvedic fixes
• The healing power of turmeric to reduce pain, brain fog and boost longevity
• "Tea Time is Me Time" the underrated power of adaptogenic teas
• Practical daily routines to feel more balanced and energized
• Gentle detox rituals you can do at home
• Why women in midlife must rethink inflammation for long-term health

🔗 Connect with Dr. Shivani Gupta:

🌐 Website: shivanigupta.com

💊 Fusionary Formulas: https://fusionaryformulas.com

Use code: ELLY for 15% off

📸 Instagram: @dr.shivanigupta

The Inflammation Code – Coming February 3, 2026

Stay tuned via her website for launch updates!

✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

You made it—or maybe you didn’t—through your first sober weekend of October, and either way, you’re here. That’s what matters. In this week’s episode, we’re unpacking the mental cravings that make saying no to alcohol so draining. Spoiler: it’s not just willpower—it’s your brain’s subconscious beliefs running the show.

We’ll talk about how to challenge those beliefs using the AIRE Method (Awareness, Investigate, Rewire, Evaluate), how your environment fuels drinking habits, and why stress, hormones, and mom-life can push even the strongest of us toward that “easy button.”

You’ll also learn how to naturally boost your dopamine and serotonin through functional nutrition, simple daily rituals, and gut health support—so you can start to feel good again without pouring a drink.

• Why cravings are about beliefs, not just willpower
• The AIRE Method for rewiring your drinking thoughts
• How your environment triggers your habit loop—and what to do about it
• Decision fatigue & why you need to “close the door” on drinking
• Simple ways to build dopamine & serotonin (your feel-good chemicals)
• Managing stress, PMS, and perimenopause without alcohol
• Gut health 101: how healing your microbiome improves your mood
• Why self-care, movement, and sensory rituals matter during Sober October
• The mindset shift that turns discomfort into empowerment

✨ Write down your craving thoughts and question them — awareness is everything.

✨ Replace drinking rituals with new dopamine hits: NA drinks, movement, connection, pleasure.

✨ Stay “above your 50% line” — take care of HALT (Hungry, Angry, Lonely, Tired).

✨ Feed your gut: fiber, color, polyphenols, and fermented foods.

✨ Don’t do this alone — find support, connection, and compassion.

Every time you choose not to drink, you’re not depriving yourself—you’re reclaiming yourself. This isn’t about perfection. It’s about awareness, intention, and building a life that feels better than the buzz ever did.

Imagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.

💻 Book a free discovery call with me to:

• Test your genes and understand your dopamine + serotonin profile
• Use food as medicine to support neurotransmitter balance
• Rebuild motivation with personalized, sustainable strategies
• Finally feel good without alcohol

👉 Book a call HERE

✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Sober October is here — but that doesn’t mean you have to white-knuckle your way through it.

In this episode, I’m sharing 5 science-backed and real-life-tested ways to prepare mentally, physically, and emotionally for a successful alcohol-free month — without feeling like you’re missing out. From syncing your plan with your hormone cycle to upgrading your beverage game, we’re ditching willpower-only strategies and setting you up for sustainable change.

Whether you’re sober curious, taking a reset, or wanting to level up your health this fall, this episode will give you the practical tools (and mindset shifts) to make it stick.

• Why visualization is more powerful than discipline when it comes to long-term behavior change
• How syncing your alcohol-free efforts with your menstrual cycle can help you avoid the biggest craving triggers
• The real reason environment matters more than motivation — and how to shift yours for success
• How to stock your fridge (and your rituals!) with functional beverages like adaptogens, nootropics, and electrolytes
• Why having a clear script makes social situations easier — and keeps your confidence high

In Part 2, we’ll dive into the next level of sober success: how to avoid decision fatigue, stay above your 50% energy line, and how your genes (yes, really!) impact your relationship with alcohol and cravings.

Imagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.

💻 Book a free discovery call with me to:

• Test your genes and understand your dopamine + serotonin profile
• Use food as medicine to support neurotransmitter balance
• Rebuild motivation with personalized, sustainable strategies
• Finally feel good without alcohol

👉 Book a call HERE

✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Why do we reward our hard-earned health wins—clean eating, consistent workouts, “being good”—with a glass of wine? In this episode, we’re breaking down the hidden paradox of using alcohol as a reward and what it really takes to recommit to an alcohol-free life that feels good.

As an Integrative and Functional Nutrition Certified Practitioner, I’m exploring how motivation evolves, why fear-based tactics eventually fall flat, and how to tap into your future self to build lasting habits. We’ll also dig into the science of gene testing, dopamine, and serotonin—and how your unique biology may affect your cravings… but doesn’t control your destiny.

If you’re sober curious, on a break, or fully alcohol-free but feeling the pull, this episode is your reset button.

• The psychological trap of “rewarding” health with alcohol
• Why fear and frustration-based motivation fades—and what to use instead
• How to use visualization and identity-based goals to stay alcohol-free
• Key genes tied to alcohol dependence and mood (DRD2, MAOA, SLC6A4)
• Why your environment and inputs matter more than your DNA
• How alcohol affects dopamine—and why small joys stop feeling joyful
• Science-backed strategies for healthy dopamine stacking
• How to reset your brain’s pleasure center and feel again

Your DNA may explain your tendencies—but it doesn’t write your story. Learn how to work with your biology (not against it) to heal your relationship with alcohol from the inside out.

Imagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.

💻 Book a free discovery call with me to:

• Test your genes and understand your dopamine + serotonin profile
• Use food as medicine to support neurotransmitter balance
• Rebuild motivation with personalized, sustainable strategies
• Finally feel good without alcohol

👉 Book a call HERE

✨ If you loved this episode, don’t forget to hit follow !

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ever wonder what a Functional Nutrition Practitioner really feeds her kids? In this episode, I’m pulling back the curtain on how I apply the 80/20 strategy in real life—balancing gut health, busy schedules, birthday parties, and all the snack negotiations.

From avoiding food dyes (yes, I still let them have candy!) to sneaking in broccoli seed extract and reading labels for folic acid, I’m sharing my top priorities when it comes to raising well-fed, resilient kids—without going to war over every bite.

I also dive into how my kids' gene reports changed the game, how I handle eating out and travel as a sports mom, and why I focus more on what I can add to their plates, rather than obsess over what to take away.

Whether you're in the trenches with picky eaters, navigating the “treat parent” dynamic with your partner, or just want to level up your kids' nutrition without losing your mind—this one's for you.

• What 80/20 looks like for a Functional Nutrition Practitioner raising kids
• The non-negotiables I stick to (and where I let go)
• How I shop: avoiding folic acid, choosing organic, skipping food dyes
• Supplements I give my kids—and why
• How I crowd IN nutrients instead of obsessively cutting foods out
• What changed after getting my kids’ gene reports
• Immune support game plan during cold season (and post-sleepover recovery)
• Why “kids can eat whatever” is a myth that needs busting

• Supplements: 5-MTHF multivitamin, fish oil with curcumin, D3+K2, magnesium, creatine, probiotics, broccoli seed extract
• Brands I use for dye-free candy: YumEarth, Unreal, etc.
• Immune season staples: vitamin C, zinc, selenium
• Fiber & gut support tricks for kids who hate fermented foods

• A mom who cares about nutrition but doesn’t want to micromanage every bite
• Curious about how Functional Nutrition works in real life with kids
• Tired of food battles and looking for realistic strategies
• Wondering what supplements are actually worth it
• Trying to protect your kids’ health without being "that mom"

✨ If you loved this episode, don’t forget to hit follow !

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Maybe it’s just me being 44, but the culture is shifting. We still care about being lean and glowing, but more and more, women are realizing that true health is an inside job. What we eat, what we’re exposed to, and how we support our bodies on a cellular level is what actually drives how we age.

In this episode, I share why longevity is about healthspan, not just lifespan — and how you can build it by focusing on three key pillars: brain health, muscle, and hormone balance. We’ll talk about the nutrients that matter most, where most of us are deficient, and how precision nutrition and genetic insights can help you stop guessing and start aging well with confidence.

• The most important nutrients for brain health (and why so many of us are low in them) 🧠
• Why muscle is “longevity currency” — and how more muscle = better blood sugar control 💪
• How detox pathways sit at the crux of hormone balance (and how nutrigenomics helps us upregulate them) 🔄
• Practical ways to simplify aging well by using food as medicine 🌱

✨ If you loved this episode, don’t forget to hit follow !

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Ready to test your genes? Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.