Cheat Code Nutrition

Sober October 2026 is here — but that doesn’t mean you have to white-knuckle your way through it.

In this re-released 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.

✨ In This Episode, You'll Learn:

• 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

🔥 “You’re not depriving yourself — you’re connecting to the version of you who already knows this is the better way.”👀 Tease for Next Week:

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.

💥 Ready to Go Deeper? Let’s Work Together

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

💻 Explore working 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

👉 Learn more at MyCheatCodeNutrition.com

👉 Join my Sober October program

✨ 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!

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → MyCheatCodeNutrition.com
• Explore Sober October support → Sober October program
• Coaching inquiries → MyCheatCodeNutrition.com

👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:

👉 Ready to test your genes? Learn more HERE

💛 Stay Connected:

• Website: MyCheatCodeNutrition.com
• Sober October: Explore the program HERE

🎧 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.

The Perimenopause Playbook: How to Take Charge of Your Health

Before we get into, if your curiosity was peaked about Sober October, don't wait, jump in now to get started. Space is limited!

Perimenopause can feel like your body changed the rules without sending you the updated playbook. In this episode, I’m giving you a place to start: pay attention to your patterns, ask better questions, and build a plan that fits your body.

We’ll talk about:

• Tracking your cycle and symptoms so you can spot patterns in mood, sleep, energy, cravings, and performance.
• Tools like the Mira Hormone Tracker, and what at-home hormone data can—and can’t—tell you.
• Looking beyond hormones when discussing labs with your practitioner. Your symptoms may have more than one contributor.
• Connecting the dots between your symptoms, food, lifestyle, and changing hormone patterns.
• Why gut health deserves attention during this transition.
• Where DUTCH testing, herbal supplements, hormone therapy, and GLP-1 medications may fit—and why no single tool replaces the foundations.
• Doing the legwork before your doctor’s appointment so you can explain what’s happening and ask for the care you want.

And then comes the tough-love moment: choose your hard. Changing your relationship with alcohol can be uncomfortable. So can continuing to wonder whether it’s affecting your sleep, mood, and health. You don’t have to solve all of perimenopause this month, but you can choose one change and see what it teaches you.

If you’re ready to make that change with support, join me for Sober October. I built the program to help you change how you think and feel about drinking, with a private podcast, resources, and options for deeper support.

Find it at https://cheatcodenutrition.myflodesk.com/soberoctober

Mentioned in this episode

Mira Hormone Tracker — 50% off through my link

This episode is for education and does not replace individualized medical care. If you drink heavily or have experienced withdrawal symptoms, speak with a clinician before stopping alcohol suddenly.

Weightloss and Optimization Program inquiries → www.mycheatcodenutrition.com

👉 Click here to check out Cheat Code Nutrition Labs

💛 Stay Connected:

Instagram: @cheatcodenutrition

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.

The Consistency Code: How to Keep Showing Up When Motivation Disappears

What if consistency has less to do with discipline — and more to do with understanding your brain, your body, and the habits that make showing up easier?

In this episode, I’m breaking down why consistency can become your greatest superpower when it comes to your health — or your kryptonite.

Because you do NOT need to crush it every day. You don't need the perfect workout, perfect diet, perfect morning routine, or endless motivation.

You need a floor — the bare minimum you're willing to do to keep showing up for yourself, even when life gets messy.

We’re talking about:

• Why motivation is unreliable — and what actually helps habits stick

• The neurochemistry behind habits, dopamine, and overcoming that initial inertia to just START

• Why your “bare minimum” may be more important than your best days

• James Clear’s Atomic Habits approach to identity and becoming someone who simply does these things

• Why repeated misses can quietly become your new normal

• How to keep your healthy habits alive through vacations, summer, travel, busy schedules, and real life

• Why women shouldn’t expect their motivation and energy to feel exactly the same throughout the month — and how becoming cycle-aware can help

• The connection between alcohol, sleep, hormones, brain chemistry, and your ability to follow through on healthy behaviors

• Why getting curious about your relationship with alcohol — without shame or labels — may be one of the biggest unlocks for consistency

One of the biggest questions I want you to take away from this episode is:

Why do we believe we have to abandon the things that make us feel good in order to enjoy our lives?

Your healthy habits aren't something you should need a vacation from.

And consistency doesn't mean rigidity.

It means knowing who you are, what you value, and what you're willing to continue doing for yourself even when circumstances change.

Sometimes you're operating at 100%.

Sometimes you're at 40%.

But 40% isn't zero.

Before I ever started working with women on functional labs, gut health, hormones and metabolic optimization, I became a Certified Alcohol-Free Life Coach. That work still plays a huge role in how I coach today because I've seen firsthand what can happen when women become willing to look at alcohol with curiosity instead of shame.

If you're doing ALL the things but still struggling to create the consistency that actually moves your health forward, this episode is for you.

🎧 Listen now, and if you're ready to stop starting over and figure out what YOUR body actually needs, check out my coaching programs and Metabolic Reset in the links below.

Connect with me

Follow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.

This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.

Ways to Work With MeCheat Code Nutrition Labs (linked here)

Perfect if you want answers and a clear action plan.

Choose from:

• Metabolic Health Labs
• Thyroid Mapping
• Gut Health & Microbiome Testing
• Hormone Testing
• DNA & Genetic Optimization

Together we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.

Optimization Membership (linked here)

For those who want flexibility and ongoing support.

Membership includes:

• Access to advanced lab testing
• Preferred pricing on peptides and supplements
• Educational resources
• Ongoing guidance
• The ability to choose your own path with expert support along the way

12-Week Optimization Programs

My most hands-on offering, one price, all inclusive.

A fully guided experience that may include:

• Advanced lab testing
• Gut Reset Protocol
• Metabolic Reset
• Personalized nutrition strategy
• Alcohol reduction or elimination support
• Supplement protocols
• Peptide therapies (when appropriate)
• Coaching and accountability

Designed for people who want structure, support, and a personalized roadmap to better health.

Key Takeaway

If there's one thing I've learned over the last five years, it's this:

Stop guessing.

Get data.

Understand your biology.

Build a plan around YOU.

Because your symptoms aren't random.

They're clues.

And when you know how to read the clues, everything starts making sense.

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.

You never know who might be one conversation away from starting their own health transformation.

Follow me on Instagram → @cheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

💛 Stay Connected:

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.

Perimenopause, GLP-1s, and Your Gut:

Perimenopause doesn’t just affect your hormones, sleep, mood, and waistline. Declining estrogen can also change the environment of your gut microbiome—reducing resilience, affecting intestinal-barrier integrity, and potentially increasing inflammatory signaling.

Then many women add a GLP-1 medication to the mix.

GLP-1s can be incredibly powerful tools, but they also slow gastrointestinal motility and reduce how much—and how many different foods—you eat. If you already struggle with constipation, reflux, bloating, SIBO, or poor fiber tolerance, the medication may magnify those vulnerabilities.

In this episode, I explain the “two-hit” gut problem created by perimenopause plus GLP-1 use—and what you can do to protect your gut while still getting the metabolic benefits of the medication.

In this episode, you’ll learn:

• How declining estrogen can affect microbial diversity and intestinal-barrier health
• What dysbiosis, intestinal permeability, and LPS actually mean
• How LPS may contribute to inflammation and dysfunctional fat tissue
• Why GLP-1s can worsen constipation, reflux, bloating, and food intolerance
• How slower intestinal motility may contribute to or exacerbate SIBO
• Why continually increasing your GLP-1 dose can backfire
• What digestive enzymes do—and what they cannot fix
• How bile helps digest fat and why rapid weight loss can increase gallstone risk
• When a history of gallstones may warrant a conversation about ultrasound
• How digestive bitters may help prime digestion—and when they may not be appropriate
• The difference between probiotics, prebiotics, fermented foods, and fiber
• What the Stanford fermented-food study actually found
• The gut-first order of operations I use with my clients

The biggest takeaway

The goal of GLP-1 treatment should not be to eliminate your appetite or lose weight as quickly as humanly possible.

The goal is to find the lowest effective dose that helps regulate appetite while still allowing you to eat nourishing foods, move your bowels comfortably, maintain dietary diversity, protect your muscle, and live normally.

The shot can change your appetite. But your foundations determine the quality and durability of your results.

Ready for a gut-first GLP-1 strategy?

Every one of my programs begins with—and continues to focus on—the gut.

Inside my Metabolic Reset, we look at:

• Bowel regularity and motility
• Constipation, reflux, and bloating
• Food and fiber tolerance
• Microbial balance
• Intestinal-barrier support
• Fermented foods and targeted probiotics
• Prebiotic fiber and dietary diversity
• Digestive support
• GLP-1 dosing and tolerance
• Labs and microbiome testing when appropriate

We don’t use the shot as the entire strategy. We improve the environment in which that medication has to work.

If you’re in perimenopause, using a GLP-1, and your gut is getting louder—more constipation, more reflux, more bloating, and fewer foods you can tolerate—don’t assume the answer is another dose increase.

Learn more about the Metabolic Reset:

For a fully personalized approach, my 12-week Metabolic Reset combines:

• A guided Gut Reset
• Comprehensive bloodwork
• Personalized nutrition and lifestyle strategies
• Physician-supervised peptide therapy when appropriate
• A clear plan built around your biology, biomarkers, symptoms, and goals

DM me RESET on Instagram

Explore my gut-first optimization programs:

Get my Gut Healing Blueprint HERE

If you want an affordable, self-guided starting point, the Gut Healing Blueprint walks you through the foundational steps for supporting digestion and rebuilding gut health.

Follow Cheat Code Nutrition for more education on perimenopause, GLP-1 optimization, gut health, functional labs, and building a metabolism that lasts.

Studies and resources mentioned

• Gut-microbiota-targeted diets modulate human immune status
• Associations Among Estrogens, the Gut Microbiome and Osteoporosis
• Gastrointestinal Motility Effects of GLP-1 Receptor Agonists
• How rapid weight loss affects gallstone risk

This podcast is for educational purposes only and is not a substitute for individualized medical advice. Do not start, stop, or change the dose of a prescription medication without consulting your prescribing clinician.

Connect with me

Follow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.

This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.

Ways to Work With MeCheat Code Nutrition Labs (linked here)

Perfect if you want answers and a clear action plan.

Choose from:

• Metabolic Health Labs
• Thyroid Mapping
• Gut Health & Microbiome Testing
• Hormone Testing
• DNA & Genetic Optimization

Together we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.

Optimization Membership (linked here)

For those who want flexibility and ongoing support.

Membership includes:

• Access to advanced lab testing
• Preferred pricing on peptides and supplements
• Educational resources
• Ongoing guidance
• The ability to choose your own path with expert support along the way

12-Week Optimization Programs

My most hands-on offering, one price, all inclusive.

A fully guided experience that may include:

• Advanced lab testing
• Gut Reset Protocol
• Metabolic Reset
• Personalized nutrition strategy
• Alcohol reduction or elimination support
• Supplement protocols
• Peptide therapies (when appropriate)
• Coaching and accountability

Designed for people who want structure, support, and a personalized roadmap to better health.

Key Takeaway

If there's one thing I've learned over the last five years, it's this:

Stop guessing.

Get data.

Understand your biology.

Build a plan around YOU.

Because your symptoms aren't random.

They're clues.

And when you know how to read the clues, everything starts making sense.

Ready to Start?

The best place to begin is with Cheat Code Nutrition Labs.

We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.

Learn more about all my programs:

www.mycheatcodenutrition.com

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.

You never know who might be one conversation away from starting their own health transformation.

Follow me on Instagram → @cheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

💛 Stay Connected:

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.

The Post-Summer Metabolic Reset: Three Simple Places to Start

If summer left your routines, digestion, nutrition, or energy feeling a little chaotic, you do not need an extreme detox or a complete lifestyle overhaul.

In this episode, I’m sharing the three foundational areas I prioritize with clients who want to reset their health without becoming completely overwhelmed: supporting the gut, building a better breakfast, and investing in personalized testing.

In this episode, you’ll learn:

• Why gut health is often one of the first places I start with clients
• How alcohol, processed foods, inadequate hydration, and irregular eating can affect the gut
• Why adding fermented foods may be an easier first step than immediately forcing more fiber
• The difference between probiotics and the prebiotic fibers that feed your beneficial microbes
• Why comfortable, regular bowel movements should be a top priority
• How to build a breakfast that supports energy, satiety, digestion, and muscle
• Why I generally recommend including 25–35 grams of protein at breakfast
• How to combine protein, fiber, antioxidants, carbohydrates, and healthy fats
• How to make breakfast work around early workouts, work schedules, and carpools
• Why people using a GLP-1 need to be especially intentional about protein and nutrient intake
• How DNA testing can reveal your individual health predispositions
• Why comprehensive bloodwork is necessary to understand what is happening in your body right now
• How combining your genetic blueprint with current biomarkers can cut through generic wellness advice
• The order in which I use gut support, nutrition, DNA testing, and labs with my clients

The three-step reset1. Start with the gut

Reduce obvious triggers, introduce fermented foods gradually, support hydration and motility, and prioritize comfortable, regular bowel movements.

Get my Gut Healing Blueprint HERE

2. Build a better breakfast

Instead of trying to perfect your entire diet, build one dependable first meal containing protein, fiber, colorful plants, and enough fuel for your day.

3. Invest in testing

DNA testing helps us understand how you are genetically wired. Comprehensive labs show how your current food, stress, sleep, hormones, medications, and lifestyle are interacting with those genes.

DNA is the blueprint. Your labs show what is happening today.

Ready to begin?The Gut Healing Blueprint — $37

If you want an affordable, self-guided starting point, the Gut Healing Blueprint walks you through the foundational steps for supporting digestion and rebuilding gut health.

The 12-Week Metabolic Reset

For a fully personalized approach, my 12-week Metabolic Reset combines:

• A guided Gut Reset
• Comprehensive bloodwork
• One-time DNA testing
• Personalized nutrition and lifestyle strategies
• Physician-supervised peptide therapy when appropriate
• A clear plan built around your biology, biomarkers, symptoms, and goals

DM me RESET on Instagram and let me know whether you want the Gut Healing Blueprint or information about the complete 12-week program.

Connect with me

Follow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.

This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.

Ways to Work With MeCheat Code Nutrition Labs (linked here)

Perfect if you want answers and a clear action plan.

Choose from:

• Metabolic Health Labs
• Thyroid Mapping
• Gut Health & Microbiome Testing
• Hormone Testing
• DNA & Genetic Optimization

Together we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.

Optimization Membership (linked here)

For those who want flexibility and ongoing support.

Membership includes:

• Access to advanced lab testing
• Preferred pricing on peptides and supplements
• Educational resources
• Ongoing guidance
• The ability to choose your own path with expert support along the way

12-Week Optimization Programs

My most hands-on offering, one price, all inclusive.

A fully guided experience that may include:

• Advanced lab testing
• Gut Reset Protocol
• Metabolic Reset
• Personalized nutrition strategy
• Alcohol reduction or elimination support
• Supplement protocols
• Peptide therapies (when appropriate)
• Coaching and accountability

Designed for people who want structure, support, and a personalized roadmap to better health.

Key Takeaway

If there's one thing I've learned over the last five years, it's this:

Stop guessing.

Get data.

Understand your biology.

Build a plan around YOU.

Because your symptoms aren't random.

They're clues.

And when you know how to read the clues, everything starts making sense.

Ready to Start?

The best place to begin is with Cheat Code Nutrition Labs.

We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.

Learn more about all my programs:

www.mycheatcodenutrition.com

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.

You never know who might be one conversation away from starting their own health transformation.

Follow me on Instagram → @cheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

💛 Stay Connected:

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.

The Secrets to Optimizing Your GLP-1How to turn a weight-loss medication into a tool for metabolic health and longevity

GLP-1 medications can be incredibly powerful—but the medication alone doesn’t build muscle, prepare nourishing meals, improve your relationship with food or create the habits that support lasting health.

In this episode, I’m talking about the part of GLP-1 treatment no one talks about enough: behavior change.

The goal shouldn’t be to simply eat less and become smaller. It should be to use the medication as leverage while building the nutrition, muscle, gut health and lifestyle foundations that help you emerge healthier—not depleted.

In this episode, you’ll learn:

• Why GLP-1s may offer benefits that extend far beyond weight loss
• The differences between single, dual and triple-receptor medications
• Why automatically increasing your dose isn’t always the best strategy
• The truth behind the fear that GLP-1s “eat your muscle”
• Why lean mass on a DEXA scan is not synonymous with functional skeletal muscle
• How changes in water, glycogen, organ mass, liver fat and fat stored inside muscle can affect body-composition results
• Why muscle preservation still requires adequate protein and resistance training
• What rapid weight loss can mean for bone density
• How nutrition, strength training, calcium and vitamin D help support bone health
• The emerging research around GLP-1s and cardiovascular, brain, joint and metabolic health
• How to determine whether your dose is supporting your health—or suppressing you into oblivion

Beyond weight loss

GLP-1 medications are increasingly being studied for their effects on:

• Blood-sugar control and insulin sensitivity
• Cardiovascular risk
• Blood pressure and triglycerides
• Visceral and liver fat
• Inflammation
• Brain health and neurodegenerative disease
• Osteoarthritis and joint health

Some of these benefits are well established, while others—particularly Alzheimer’s prevention, cartilage regeneration and direct bone protection—are still emerging areas of research. Promising does not mean proven, but these medications are clearly much more than simple appetite suppressants.

The muscle-loss conversation

Some studies report that approximately 25–40% of weight lost may be classified as “lean mass.” But lean mass is not the same thing as contractile muscle.

DEXA-derived lean mass can include:

• Skeletal muscle
• Organs
• Connective tissue
• Blood
• Glycogen
• Body water

Newer research suggests GLP-1 therapy may reduce fat and liver mass more rapidly than skeletal muscle, while strength can often be largely preserved. That doesn’t give us a free pass to ignore muscle—it gives us a reason to interpret the data more intelligently.

To protect muscle:

• Resistance train approximately three times per week
• Prioritize protein throughout the day
• Avoid chronically undereating
• Track strength and function—not only scale weight
• Use the lowest effective medication dose for your individual needs

The biggest nutrition mistake

The most common mistake I see is eating less without eating better.

If your appetite is lower, every bite matters more. Your body still needs protein, fiber, healthy fats, vitamins, minerals and phytonutrients to build hormones, muscle, bone, neurotransmitters and healthy tissue.

Your dose should reduce excessive hunger and food noise without eliminating your interest in food, cooking or caring for yourself.

Simple strategies I use with clients

• Choose three healthy breakfasts and place them on repeat.
• Aim for approximately 35–40 grams of protein, 10 grams of fiber and plenty of color at breakfast.
• Prioritize shopping and meal planning instead of treating dinner as an afterthought.
• Use healthy meal-delivery services or regenerative farmed meat subscription boxes when time is limited.
• Keep quality meat, seafood, vegetables and smart starches available.
• Cook once and create leftovers for lunch.
• Build meals around protein, plants, fiber and nutrient density.
• Don’t skip food all day to “save calories” for alcohol or dinner later. That plan usually ends exactly as gracefully as you’d imagine.

Make healthy habits easier

Borrowing from James Clear’s Four Laws of Behavior Change:

To build a habit:

1. Make it obvious.
2. Make it attractive.
3. Make it easy.
4. Make it satisfying.

To break a habit:

1. Make it invisible.
2. Make it unattractive.
3. Make it difficult.
4. Make it unsatisfying.

Practical examples:

• Keep workout equipment visible at home.
• Save workouts you actually enjoy.
• Add music, heat, yoga, friends or family to make movement more appealing.
• Establish a minimum commitment, such as a 20-minute workout.
• Stack food preparation onto something already in your routine.
• Stock your pantry and freezer so the healthy choice becomes the easy choice.
• Remove the friction between you and the behavior you want to repeat.

Mindset matters

Healthy does not mean:

• Eating as little as possible
• Weighing as little as possible
• Feeling deprived
• Sacrificing pleasure and connection

Healthy means nourished.

Instead of asking, “How little can I eat?” ask:

• What am I building my body and brain out of?
• What kind of fuel am I putting in the car?
• Will this choice leave me nourished or depleted?
• What habits will still support me if my medication changes?

The goal is to shift from sacrifice to gain—and from deprivation to empowerment.

Set realistic expectations

My own progress took a year:

• Approximately 20 pounds lost
• An 8% increase in muscle mass
• Less than two pounds lost per month on average

That may not sound dramatic in a world obsessed with overnight transformations. But slow, steady progress gave me time to train, eat, adapt and build a healthier metabolism underneath the weight loss.

The goal isn’t to come out of this experience simply skinnier.

The goal is to come out stronger, healthier, better nourished and metabolically more resilient.

Your challenge this week

Choose one foundational habit:

• Repeat a protein-rich breakfast
• Schedule three resistance-training sessions
• Plan for tomorrow's dinner tonight
• Order quality groceries or prepared meals
• Remove one obstacle that keeps making the healthy choice difficult

Make it obvious, attractive, easy and satisfying—and repeat it until it becomes part of who you are.

Ready to optimize your GLP-1?

Inside my metabolic and longevity programs, we don’t chase the highest dose or the lowest possible number on the scale.

We use GLP-1s strategically while strengthening the systems that support long-term health: nutrition, muscle, gut health, hormones, mindset and sustainable behavior.

Visit www.mycheatcodenutrition.com to explore my programs and learn how to turn your GLP-1 into a tool for longevity—not another temporary weight-loss fix.

Research mentioned

• U.S. adult obesity trends, 2022–2025
• GLP-1 medications, body composition and muscle function
• National Academy of Medicine: understanding GLP-1 medications

This podcast is for educational purposes only and is not a substitute for individualized medical care. Medication decisions should be made with a licensed prescribing clinician.

Ways to Work With MeCheat Code Nutrition Labs (linked here)

Perfect if you want answers and a clear action plan.

Choose from:

• Metabolic Health Labs
• Thyroid Mapping
• Gut Health & Microbiome Testing
• Hormone Testing
• DNA & Genetic Optimization

Together we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.

Optimization Membership (linked here)

For those who want flexibility and ongoing support.

Membership includes:

• Access to advanced lab testing
• Preferred pricing on peptides and supplements
• Educational resources
• Ongoing guidance
• The ability to choose your own path with expert support along the way

12-Week Optimization Programs

My most hands-on offering, one price, all inclusive.

A fully guided experience that may include:

• Advanced lab testing
• Gut Reset Protocol
• Metabolic Reset
• Personalized nutrition strategy
• Alcohol reduction or elimination support
• Supplement protocols
• Peptide therapies (when appropriate)
• Coaching and accountability

Designed for people who want structure, support, and a personalized roadmap to better health.

Key Takeaway

If there's one thing I've learned over the last five years, it's this:

Stop guessing.

Get data.

Understand your biology.

Build a plan around YOU.

Because your symptoms aren't random.

They're clues.

And when you know how to read the clues, everything starts making sense.

Ready to Start?

The best place to begin is with Cheat Code Nutrition Labs.

We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.

Learn more about all my programs:

www.mycheatcodenutrition.com

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.

You never know who might be one conversation away from starting their own health transformation.

Follow me on Instagram → @cheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

💛 Stay Connected:

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.

From Quitting Alcohol to Optimizing Health: The Journey I Never Expected

I haven't recorded a podcast in months.

Life got busy. My son's soccer schedule took over. My business grew. My family needed me. And for a while, I felt guilty that I wasn't creating content the way I used to.

But then I realized something:

I've been transforming even when I wasn't documenting it.

In this episode, I'm sharing the evolution of my own health journey—from quitting alcohol to becoming obsessed with understanding the deeper biological factors that influence how we feel, function, and age.

We explore:

The First Transformation: Alcohol

• Why I originally thought alcohol was the problem
• How drinking was often a symptom of stress, anxiety, disconnection, and the desire for relief
• What happened when I removed alcohol
• Why clarity was only the beginning—not the destination

The Health Rabbit Holes

What started as a journey to stop drinking became a journey into:

• Hormones
• Perimenopause
• Hashimoto's
• Thyroid health
• Gut health
• Genetics
• Microbiome testing
• Longevity and health optimization

Every answer led to another question.

Every layer I peeled back revealed another layer underneath.

The Unexpected Lesson

I thought I was quitting drinking.

Then I realized I was healing my relationship with myself.

I thought I was learning about hormones.

Then I realized I was learning how to listen to my body.

I thought I was fixing my thyroid.

Then I realized I was uncovering the deeper reasons my body was asking for help.

I thought I was building a business.

Then I realized I was becoming the person capable of guiding others on their own health journeys.

The Hierarchy of Health

In this episode, I also share the framework that now shapes all of my client work:

Layer 1: Blood Sugar & Stress

The foundation of everything.

When insulin and cortisol are dysregulated, it becomes difficult to lose weight, sleep well, balance hormones, or reduce inflammation.

Layer 2: Thyroid Function

Your metabolic engine.

Responsible for energy, metabolism, recovery, body temperature, cognitive function, and so much more.

Layer 3: Sex Hormones

Estrogen, progesterone, and testosterone.

Important—but often difficult to optimize if the layers beneath them are not addressed first.

Layer 4: Gut Health & Detoxification

The system surrounding everything else.

Your gut influences:

• Hormones
• Inflammation
• Immune function
• Thyroid conversion
• Metabolism
• Neurotransmitters

Your liver processes:

• Hormones
• Toxins
• Medications
• Metabolic waste

When these systems aren't functioning properly, symptoms show up everywhere.

Why I Built Cheat Code Nutrition The Way I Did

After years of going down every health rabbit hole imaginable, I realized something:

The answer isn't another supplement.

The answer isn't another diet.

The answer is understanding your biology.

That's why every client journey starts with data.

Not guessing.

Not trends.

Not generic wellness advice.

Real information about what's happening inside your body.

Ways to Work With MeCheat Code Nutrition Labs (linked here)

Perfect if you want answers and a clear action plan.

Choose from:

• Metabolic Health Labs
• Thyroid Mapping
• Gut Health & Microbiome Testing
• Hormone Testing
• DNA & Genetic Optimization

Together we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.

Optimization Membership (linked here)

For those who want flexibility and ongoing support.

Membership includes:

• Access to advanced lab testing
• Preferred pricing on peptides and supplements
• Educational resources
• Ongoing guidance
• The ability to choose your own path with expert support along the way

12-Week Optimization Programs

My most hands-on offering, one price, all inclusive.

A fully guided experience that may include:

• Advanced lab testing
• Gut Reset Protocol
• Metabolic Reset
• Personalized nutrition strategy
• Alcohol reduction or elimination support
• Supplement protocols
• Peptide therapies (when appropriate)
• Coaching and accountability

Designed for people who want structure, support, and a personalized roadmap to better health.

Key Takeaway

If there's one thing I've learned over the last five years, it's this:

Stop guessing.

Get data.

Understand your biology.

Build a plan around YOU.

Because your symptoms aren't random.

They're clues.

And when you know how to read the clues, everything starts making sense.

Ready to Start?

The best place to begin is with Cheat Code Nutrition Labs.

We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.

Learn more about all my programs:

www.mycheatcodenutrition.com

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.

You never know who might be one conversation away from starting their own health transformation.

Follow me on Instagram → @cheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

💛 Stay Connected:

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 episode, we’re kicking off the New Year with something deeper than another “new year, new you” checklist. We’re talking about the mental groundwork that must come first if you want to create real, lasting change in your health, habits, and mindset.

Whether your goal is to cut back on alcohol, improve your nutrition, move your body more, or just feel better — this episode walks you through the foundational mindset shifts required to actually stick with those changes.

✨ In this episode, I cover:

• Why willpower and motivation aren’t enough
• How to reflect on the past year with clarity and compassion
• The 7 mindset threats that quietly sabotage change
• How to rewire old identity loops and limiting beliefs
• Why shifting your environment is critical
• What it actually means to move yourself to the top of your priority list
• And the key question to ask before you do anything new this year

🔥 Takeaway:

You can’t willpower your way into a new identity. You must get honest, curious, and intentional — and it starts with how you think.

🎁 Bonus Offer: Gut Reset Code

Pair this mindset work with real gut healing — the perfect complement to your Dry January or New Year detox.

My Gut Reset Code includes:

• A 4-phase gut healing protocol
• 4 one-on-one coaching sessions with me
• All your therapeutic supplements shipped to your door
• Step-by-step support to reset your gut, boost your energy, balance your mood, and strengthen your immune system

💻 Click here to learn more or join now!

✨ Mini DNA Testing and Coaching Package

Here’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer a Mini Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.

When you understand your genetic code, you can:

• Learn how alcohol uniquely impacts your sleep, mood, hormones, and gut
• Discover how to fuel your body based on your DNA
• Make health changes that feel aligned, not forced
• Stay motivated with science-backed, personalized insight

💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.

🔗 Ready to work with me?

Start your Future Self Health journey with a Gene Test & Precision Nutrition.

You’ll get a full DNA test + 2 private coaching sessions with me to:

• Understand your unique biology
• Customize your food, supplement, and lifestyle plan
• Finally start healing with clarity, not confusion

🎯 Start the new year with a plan built for YOUR body.

🌿 Gain clarity. Build momentum. Make empowered choices.

📌 Links + Resources:

• 🧬 Click here to get started with genetic testing + coaching
• 👉 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.

Follow me on Instagram → @mycheatcodenutrition.com

Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching

💛 Stay Connected:

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.

This time of year stacks the odds against your immune system: late nights, more sugar, more stress, more alcohol, less sleep... and a gut that starts to tip out of balance.

In this episode, I’m walking you through the real reasons your immune system feels more vulnerable in December — and more importantly, how to tip the scales back in your favor with small, daily choices.

If you’re someone who can feel yourself on the edge of getting sick, this is your gentle guide to shore up your resilience using food, lifestyle, and some of my favorite low-effort immune-boosting rituals.

💡 What You’ll Learn:

• Why the gut is your immune system’s command center (especially during the holidays)
• What disrupts gut balance and immunity most this time of year — and how to reduce the damage
• Simple “gut reset” days and how to use them strategically
• My go-to immunity shot recipe (+ how to make it fun for kids!)
• How oil pulling + tongue scraping helped me avoid getting sick
• Why poly-spice blends work better than isolated supplements
• The fiber-rich, kid-approved product that’s been a game-changer
• My full supplement stack when I feel a cold coming on
• How your genes influence your immune response — and how to personalize your gut support

🛠 Resources & Links:

• 🧬 Interested in Gene Testing + Precision Nutrition Coaching?
• [Click here to apply or learn more]
• 🥄 Try freezing your immunity shots in festive molds for a fun mocktail upgrade!
• 💊 My supplement stack: zinc, selenium, quercetin, buffered vitamin C, curcumin, omega-3s

🛎 Call to Action:

If you’re ready to take your gut health and immunity to the next level — without guessing — let’s personalize your plan. I use gene testing and functional insights to help you create targeted strategies that work with your body, not against it.

📩 DM me “IMMUNITY” on Instagram or apply Cheat Code Nutrition

Let’s build your resilience from the inside out.

💬 Share the Love:

Loved this episode?

• Leave a review
• Share it with a friend who’s always getting sick this time of year
• Screenshot & tag me on IG @cheatcodenutrition so I can cheer you on!

✨ Your Future Self Health Starts Now

Here’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.

When you understand your genetic code, you can:

• Learn how alcohol uniquely impacts your sleep, mood, hormones, and gut
• Discover how to fuel your body based on your DNA
• Make health changes that feel aligned, not forced
• Stay motivated with science-backed, personalized insight

💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.

🔗 Ready to work with me?

Start your Future Self Health journey with a Gene Test & Precision Nutrition.

You’ll get a full DNA test + 4 private coaching sessions with me to:

• Understand your unique biology
• Customize your food, supplement, and lifestyle plan
• Finally start healing with clarity, not confusion

🎯 Start the new year with a plan built for YOUR body.

🌿 Gain clarity. Build momentum. Make empowered choices.

📌 Links + Resources:

• 💥 Get your 20% OFF with code LETSGO
• 🧬 Click here to get started with genetic testing + coaching
• 🧠 Ready to work with me on Functional Nutrition?
  • 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.

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 episode, we’re flipping the script on the classic “I’ll start in January” mindset. December is full of distractions—late nights, stress, sugar, social pressure, and the ever-present pull of “just one more drink.” But what if this was the exact moment to plant the seeds for your transformation?

We’re diving into:

• The 7 real threats to your Future Self (and how to outsmart them)
• Powerful mindset truths to help you reframe change as empowerment
• Tangible steps to start building momentum before the ball drops

If you’ve ever found yourself banking on your “January Self” to be magically more motivated, more disciplined, and more energized—this episode is your wake-up call (in the gentlest, most supportive way).

Let’s stop outsourcing our growth and start preparing for the woman we want to become.

✨ Your Future Self Health Starts Now

Here’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.

When you understand your genetic code, you can:

• Learn how alcohol uniquely impacts your sleep, mood, hormones, and gut
• Discover how to fuel your body based on your DNA
• Make health changes that feel aligned, not forced
• Stay motivated with science-backed, personalized insight

💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.

🔗 Ready to work with me?

Start your Future Self Health journey with a Gene Test & Precision Nutrition.

You’ll get a full DNA test + 4 private coaching sessions with me to:

• Understand your unique biology
• Customize your food, supplement, and lifestyle plan
• Finally start healing with clarity, not confusion

🎯 Start the new year with a plan built for YOUR body.

🌿 Gain clarity. Build momentum. Make empowered choices.

📌 Links + Resources:

• 💥 Get your 20% OFF with code LETSGO
• 🧬 Click here to get started with genetic testing + coaching
• 🧠 Ready to work with me on Functional Nutrition?
  • 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.

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.