It's Pretty Simple

PCOS is often reduced to one piece of advice: “just lose weight.”
But the reality is far more complex.

In this episode of It's Pretty Simple, I speak with PCOS dietitian Sana about what’s really happening in the body with PCOS — from insulin resistance and hormones to nutrition and lifestyle.

We break down common myths around carbs, gluten, dairy, HIIT training, and GLP-1 medications, and discuss what actually helps women manage symptoms and improve their health.

If you have PCOS or work with women who do, this conversation will help you understand the bigger picture behind weight loss, metabolism, and long-term health.

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New episodes drop Sunday Bi-weekly

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I walked the last 100 kilometers of the Camino de Santiago, and this episode is the full breakdown of the experience — the physical challenge, the mindset shift, the people I met, and what the walk taught me about slowing down, presence, and carrying less weight in life.

In this episode I share:
• Why I chose to walk the Camino after my half marathon
• What the daily rhythm of the Camino really feels like
• How the hostels, the routine, and the simplicity reset me
• The backpack metaphor and how it mirrors the pressure we carry
• What I learned about discomfort, slowing down, and being more present
• How I fueled for a 100KM walk
• Practical Camino tips I learned from other pilgrims
• A short conversation with an 81-year-old man walking his sixth Camino

If you’re curious about the Camino, planning to walk it, or you want a mindset refresh, this episode will give you something to think about.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop Sunday Bi-weekly

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I ran my first ever half marathon, 21 K in Budapest and it was such a fun experience. In this episode, I’m breaking down how I trained, what I changed with my strength workouts, and everything I learned along the way.If you’re thinking about signing up for your first race (or you just want to balance running with lifting), this one’s for you.You’ll hear:How I trained from 10 K to 21 KWhy I switched to full-body strength sessions before the raceWhat I did for fueling, hormones, and recoveryWhat actually worked on race day and what didn’tPractical half-marathon tips for beginnersWhether you’re a gym-girl-turned-runner or just curious about long-distance training, this episode gives you the real side of the process, no extreme plans, no crazy routines, just what it actually takes to get across that finish line.
Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop Sunday Bi-weekly

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In this episode of It's Pretty Simple, I sit with Katherine Williams to hear her story.

At 52, Katherine quit alcohol and at 55, she’s stronger, fitter, and more energized than ever. In this episode, she shares her journey of coaching while secretly struggling with drinking, the moment she decided to “run herself sober,” and how sobriety changed her health, fitness, and menopause experience.

We dive into alcohol’s impact on women’s health, strength training after 50, and why it’s never too late to make a change.

Perfect for anyone sober curious, navigating menopause, or looking for inspiration in midlife fitness.

Find Katherine on Instagram

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop Sunday Bi-weekly

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Creatine is one of the most studied supplements in the world — but it’s still surrounded by myths. In this episode of It’s Pretty Simple, I explain what creatine actually is, how it works with your body’s energy system (ATP), and why creatine monohydrate is the best option to take daily.

We’ll cover:

• What “water retention” really means (and why it’s actually a good thing)

• Do you need to cycle creatine? (spoiler: no!)

• The brain benefits: focus, mental energy, and even protection in contact sports

• Why creatine isn’t just for athletes — it has health benefits outside the gym too

🎧 Whether you’re lifting, running, or just want more energy and focus day-to-day, creatine could be the simplest supplement to add to your routine.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop Sunday Bi-weekly

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No guilt. No diet plans. Just real science made simple — and a practical way forward.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop Sunday Bi-weekly

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#stress #emotionaleating #stresseating #nervoussystem #cravings #balancednutrition #itsprettysimple #fitnessforwomen

Looking for a simple way to speed up fat loss without crazy diets or expensive supplements? It might be as simple as… drinking more water.

In this episode of It’s Pretty Simple, we dive into the science‑backed connection between hydration and fat loss — why staying hydrated helps regulate appetite, boost metabolism, improve workouts, and even reduce bloating.

You’ll learn:

• How much water you REALLY need for fat loss

• The truth about water, cravings, and metabolism

• When to add electrolytes for better results

• Hydration hacks for summer and weight loss

If you’re stuck on your fat loss journey, this “magic drink” might be the easiest fix you’ve been overlooking.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

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Why does it feel harder to lose fat — especially belly fat as an Indian Woman when you're eating a traditional Indian diet?

This week on It’s Pretty Simple, I’m joined by fellow nutritionist Zankriti to unpack the real reasons Desi women struggle with fat loss, muscle gain, bloating, and confusing advice around dairy, carbs, protein, and weight.

If you're:
✔️ Eating home-cooked vegetarian food
✔️ Avoiding junk
✔️ Still not seeing results...

This episode is for you.

We cover:
✅ The biggest mistakes with Indian vegetarian meals
✅ Why belly fat is so stubborn in South Asians
✅ Lactose intolerance: fact or myth?
✅ The obsession with the scale and why body composition matters more
✅ What to do if you're taking medications like Ozempic or Manjaro
✅ How to strength train as a Desi woman — and stop fearing protein
✅ How emotional eating, food guilt, and family culture impact your results

This is a must-listen for every Indian woman in her 30s+ trying to break generational cycles and build a strong, sustainable body without giving up her culture.

Get in touch with Zankruti: [email protected]

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

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In this episode of It’s Pretty Simple, we’re exploring a new side of wellness—where recovery meets modern science.

I’m joined by Tanya Khubchandani Vatsa, founder of Elixir Wellness, where we discuss the evolution of her wellness center, which began with IV therapy and has expanded to include a variety of health services. The discussion delves into the benefits of IV therapy compared to traditional supplements, the importance of personalized health solutions, especially for women in perimenopause, and the role of innovative therapies like hyperbaric oxygen and cryotherapy in modern wellness. In this conversation, we delve into various aspects of health and wellness, focusing on the importance of blood tests, the treatment of PCOS, athletic recovery strategies, and the role of technology in modern wellness. We discuss essential supplements for women in their 30s and 40s, emphasizing the need for personalized health approaches and the significance of recovery routines.

💬 We talk about:

• What IV therapy really is (and what’s in the drip)

• Why your supplements might not be enough

• Cryotherapy, red light, and modern recovery tools

• How wellness is evolving for women who want to feel their best

• Tips to start optimizing your recovery without feeling overwhelmed

  
  

  🔗 Connect with Tanya & Elixir Wellness:
  🌐 Website: www.theelixirwellness.com
  📍 Instagram: @elixirwell
  🎙️ Podcast: Spilling Facts
  👩‍👧 Tanya’s Page: @mommydiaries

  🎥 Watch the Elixir Wellness Podcast:
  👉 https://youtube.com/@elixirwellnessindia?si=oV__buniWoS8L8i5

  
  

  Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

   🎧 Available wherever you listen to your favorite podcasts. 

  New episodes drop every Friday.

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  ⚠️ Disclaimer:
  This episode is for educational purposes only. Always consult with your doctor or a qualified healthcare provider before starting any new supplements, IV therapy, or recovery treatments.

If grocery shopping feels overwhelming, this episode will help you cut through the noise. I’m walking you through exactly how I shop every week—what I prioritize, what I avoid, and how to build a cart that helps you stay consistent with your goals.

We’re talking:

• What to actually put in your cart if you want to eat healthier

• The difference between shopping with a plan vs. without one

• Why meal plans are useful at the beginning—but not forever

• The exact list I use and how I turn it into quick, flexible meals

• How to get creative with spices and condiments without overbuying

• The truth about marketing gimmicks and how to read labels properly

Whether you’re just getting started or you’ve outgrown your meal plan phase, this episode will help you feel more confident about your nutrition—starting from the grocery store.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

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Subscribe to the podcast on ⁠YouTube⁠

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