Buckle Up...because this podcast episode is the PEP TALK that you need to hear! In this episode, I’m breaking down exactly what could change in the next 47 days if you stopped putting your health on hold until 2026. 

Most people are checking out right now, but I know you're not here to be like "most people". I know your not here because you want average health, your here because you want optimal- and that starts with what you do before we ever ring in the New Year. 

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So many women are told their labs look “normal,” yet they know something feels off. In this episode, I sit down with gut health dietitian Jillian Smith, to talk about why traditional testing often leaves women without answers , and how to finally understand what’s really happening in your body.

We dive into:

1. Why advocating for your health is essential when you know something isn’t right
2. The difference between conventional labs and functional testing
3. How the DUTCH Test and GI Map can reveal what your hormones and gut are really doing
4. The power of being your own best health advocate

This is an honest, empowering conversation about women’s health, getting the right data, and taking back control of your well-being, because you deserve more than “everything looks fine.”

GET MORE INFO ON TESTING HERE!

Use Code: KATYTEST for $505 off testing until December 3rd

About Our Guest: 

Jillian Smith is a registered dietitian and the Lead Dietitian at GutPersonal, a personalized supplement company and functional medicine practice. She specializes in helping women around the world overcome chronic gut issues and hormone imbalances through a root-cause, individualized approach.

With over a decade of personal experience navigating IBS, Jillian brings empathy, insight, and real-world solutions to her clients. She’s passionate about empowering women to feel their best from the inside out—because when your gut health is in check, everything else in life feels more possible.

Whether she’s working one-on-one with clients or educating a wider audience, Jillian’s mission is simple: to help women feel confident, energized, and deeply connected to their health.

Jillian's Instagram 

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If you’ve ever felt like being in a calorie deficit is exhausting, frustrating, or just not working anymore, this episode is for you. I break down why your current deficit might feel harder than it needs to. From using outdated numbers in MyFitnessPal to going too extreme with your calories-and what you can do to make fat loss actually sustainable.

You’ll learn:

• Why your past numbers don’t fit your current metabolism
• How to eat more volume without more calories
• The role of fiber and food variety in keeping you full and regular
• Simple shifts to stay consistent through your fat loss phase

Whether you’re in a dedicated fat loss season or just trying to be more aware without tracking every bite, this episode will help you make progress that feels easier, not harder! 

Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.

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You’ve probably heard the phrase “we all have the same 24 hours in a day.” But the truth? We don’t. Our capacity changes with our seasons- motherhood, grief, business growth, joy, burnout. And pretending it’s all the same only leads to guilt and comparison. In this episode, I’m sharing what it really means to take care of your health when life looks different, how I’m preparing to shift from a season of flexibility into motherhood, and why your 24 hours don’t have to look like hers to still be meaningful, productive, and healthy.

Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.

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I think most people assume their workouts are doing all the heavy lifting when it comes to their metabolism, but that’s not actually where most of your calories are burned. In this episode, I’m breaking down what REALLY makes up your energy burn and why your workouts are one of the smallest pieces of the puzzle. 

We’ll talk about the parts of your metabolism that make the biggest difference, what changes the most as we age, and where your focus should actually be if you want a healthy, strong, efficient body long-term. This is one of those episodes that’s going to make you look at your body, your movement, and your habits in a completely different way.

→ Get on the waitlist here so you’re first to know when the Muscle & Metabolism Challenge launches next week!

Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.

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Most women think of self-defense as what happens once someone grabs you. But the truth? The most powerful skills happen before it ever gets physical. In this episode, I’m joined by Alison, a former FBI Analyst and founder of Strong is Beautiful, who teaches women how to build awareness, trust their instincts, and walk through the world with confidence- whether you’re running alone, loading groceries with kids in tow, or living by yourself. This conversation is about more than defense, it’s about reclaiming your power and feeling prepared in any situation. 

Probably one of the most important and impactful conversations I've had on this platform. Send this to all the women in your life, because it could just save theirs.

Use promo code Katy20 for 20% off any of Alison's self defense guides or courses here: https://stan.store/strongisbeautiful

About Alison

Alison Bosworth is a former FBI analyst turned safety educator who believes every woman has the power to be her own protector. As the founder of Strong is Beautiful, she teaches practical safety skills that go far beyond self-defense, they're life skills that help women trust their instincts, set boundaries, and move through the world remembering they are meant to take up space and have their voice heard.

Currently completing her Master of Science in Ayurveda and Integrative Medicine, Alison understands that strengthening your intuition and inner wisdom isn't found in mystical practices, it's in loving and showing up for yourself through daily behaviors that honor your body and mind. This holistic approach weaves through all her work, from teaching situational awareness to destigmatizing PTSD through her volunteer work with Bodhi Battalion.

Drawing from her background in federal threat assessment, martial arts instruction, and integrative wellness, Alison shows women that confidence is their safety superpower. She learned early that confidence is knowing you are capable, and she's on a mission to help women, teens, and tweens discover that truth by honoring both their fierce strength and their compassionate nature.

Learn more and follow Alison @strongisbeautifulsd

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You’ll lose weight on a GLP-1. The real question? Will you keep it off. In this episode, I’m breaking down why I’m seeing an influx of clients coming to me on GLP-1s or wanting to get off them, how GLP-1s affect inflammation, PCOS, and metabolism, and the critical habits you must build while on them. From protein to hormones to baseline metabolism—this is what actually determines your long-term success if taking GLP-1s isn't your forever.

Whether you’re on a GLP-1, considering it, or just working on your health, this episode is your guide to long-term success because I'm sharing EXACT strategies I use with clients. You do not want to miss it!

If you are ready to transform your health, let’s chat 1:1 Coaching! Fill out the application below —> 1:1 Health Coaching Application

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You’ve probably been influenced by the ads with promises of faster recovery, less soreness, and more muscle online. But do BCAAs, branched-chain amino acids, actually deliver on the hype or are they just another supplement that will sit in your cupboard?

In this episode, I’m breaking it all down: what BCAAs really are, what they’re supposed to help with, and what the science actually says about their effectiveness. We’ll talk about why some people swear by them, when they might be useful, and when they’re just an overpriced way to make your water taste good.

If you’ve ever wondered whether you need BCAAs for results or if your protein-rich diet is already doing the job, this episode will give you the clarity (and maybe save you some cash).

Creatine Episode 236

Protein Revolution Episode 196

Get Gut Personal HERE (my FAV supplements!)

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This week I sat down with Dr. Patti Gonzalez to talk about something most of us don’t want to think about… parasites. Yep, every human has them, and yet it’s one of the least talked-about topics in the U.S. (even though parasite cleanses are totally normal in other countries). We dive into how parasites can actually show up in your body, the symptoms you might not connect to them, how to safely get rid of them, and why this conversation is finally starting to go mainstream. If you’ve ever been curious about parasite cleanses, or wondered if they’re just another wellness trend, this episode is going to blow your mind.

Dr. Patti Gonzalez is a retired chiropractor turned Health Concierge She believes optimal health is not a destination—it’s about returning to the innate design of the body. With a holistic approach, Dr. Patti helps people uncover and address root-cause issues that keep them stuck in their healing journey.  She’s curated a holistic approach to restore your health, focusing on gut health, parasites and other root cause issues. 

Follow Dr. Gonzalez on IG: @dr.pattigonzalez 

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This episode is a special one for me, because its my yearly BIRTHDAY episode- but its also an episode where I step back from teaching health and really get vulnerable with you with what life has looked like this past year (the ups and the downs!)

For the first time, I'm talking about some unexpected changes I made, that literally changed everything...from stepping away from constant hustle and visibility, to choosing joy over busyness, to finally investing in my emotional and mental health as much as my physical. I'm hoping this episode gives you permission to look at life different, to slow down, maybe give you ideas to create more presence and joy in your own life!

48 HOUR BIRTHDAY SALE 👇

HEALTH

Muscles Without Macros - $139

Metabolism Makeover - $399 (only 4 Spots)

Forever Fit 

• $939 Pay in Full
• 3 Payments of $399

BUSINESS

One Week Business Coaching Exclusive in Telegram - $399 (only 3 Spots)

One Month Business Coaching - $1399 (only 1 Spot)

3 Months of Business Coaching 

• $3600 Pay in Full
• 3 Payments of $1300

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