Hello, hello, my girls! Have you ever grabbed a snack that said “clean,” “organic,” or “sugar-free” and thought you were making a healthy choice—only to feel bloated, tired, or stuck in your weight-loss journey? You’re not alone.

In this episode, we’re unmasking the truth about “healthy” food marketing scams and breaking down the sneaky ingredients hiding in your favorite snacks, like granola bars, energy drinks, diet sodas, and even those “guilt-free” ice creams. We’ll also talk about how these foods affect your mood, energy, hormones, and digestion, especially if you’re navigating perimenopause.

I’ll give you actionable tips for decoding food labels, identifying red flags in the ingredient list, and swapping out these sneaky “greenwashed” foods for real, nourishing alternatives.

Don’t forget to download my free Symptom Tracker in the show notes to see how your diet is impacting your body and learn more about LRD, my coaching program designed to help women 35+ achieve their health goals naturally.

What You’ll Learn in This Episode:

⁠⁠Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠👩‍💻

⁠⁠⁠Protein Discount (Nuzest) 💪⁠⁠⁠

⁠⁠⁠FREE Symptom Checker ☑️⁠⁠⁠

Hey, my loves! In this episode, we’re diving into a topic that might just change the way you look at your favorite glass of wine. Is your wine habit—or any alcohol habit—quietly sabotaging your weight-loss goals, hormones, and overall wellness?

We’ll explore the myths surrounding alcohol, break down how it impacts your hormones, nervous system, digestion, and fat loss, and talk about the connection between drinking and those late-night binge sessions. I’ll also share my personal struggles with binge eating and how alcohol played a major role in exacerbating those patterns.

This episode isn’t about giving up alcohol completely—it’s about redefining what moderation looks like for YOU and reflecting on how your habits might be holding you back. As always, I’ll give you actionable tips to start making changes today.

Don’t forget to grab my free Symptom Tracker and Action Plan in the show notes to connect the dots between your habits and how you’re feeling—and to learn more about my coaching program, LRD, designed to help women 35+ tackle hormonal weight gain naturally.

What You’ll Learn in This Episode:

⁠⁠Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠👩‍💻

⁠⁠⁠Protein Discount (Nuzest) 💪⁠⁠⁠

⁠⁠⁠FREE Symptom Checker ☑️⁠⁠⁠

Alright, girls, today we’re talking about a hot topic: Hormone Replacement Therapy (HRT) and whether it’s really the magic solution some people claim it is for that stubborn “meno-belly.” Spoiler alert: It’s not as simple as popping a pill or slapping on a patch.

In this episode, I’ll explain why belly fat redistribution happens during perimenopause or high-stress periods and what hormones like estrogen and cortisol have to do with it. I’ll also break down why doctors often recommend HRT or even birth control for weight loss—and why it’s NOT effective unless paired with the right lifestyle changes.

Plus, we’ll dig into why so many women on HRT feel frustrated that, even though they see some symptom relief, they’re still not feeling or looking the way they expect to based on their efforts.

This episode is packed with science-backed facts, actionable steps, and resources—like my free Symptom Tracker—to help you connect the dots between your symptoms and your lifestyle. If you’ve been wondering whether HRT is the answer or if there’s more to the story, this one’s for you. Let’s get into it!

Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠👩‍💻

⁠⁠⁠Protein Discount (Nuzest) 💪⁠⁠⁠

⁠⁠⁠FREE Symptom Checker ☑️⁠⁠⁠

Happy New Year, my loves! In this episode, we’re kicking off 2024 by diving into the difference between delusional resolutions (you know, those lofty, unrealistic goals) and wellness goals that actually work.

We’ll talk about why happiness is a personal responsibility and how building self-trust and confidence is more important than hitting arbitrary numbers on a scale. I’ll break down the common mistakes I see—like setting goals that are impossible to stick to—and how stress and hormonal shifts, especially during perimenopause, play a huge role in your weight and wellness journey.

If you’re tired of feeling stuck or frustrated with your progress, this episode is your reality check. I’m giving you actionable tips rooted in science to set realistic goals that align with your life and support your body. Plus, I’ll share how my free Symptom Tracker can help you understand the patterns behind your stress, sleep, and cravings, so you can start making changes that stick.

It’s time to stop setting yourself up for failure and start showing up for yourself in a way that works!

⁠⁠Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠👩‍💻

⁠⁠⁠Protein Discount (Nuzest) 💪⁠⁠⁠

⁠⁠⁠FREE Symptom Checker ☑️⁠⁠⁠

Stuck in the all-or-nothing cycle? Whether you’re crushing your goals one week or completely off track the next, this episode is for you. Kate dives into why this mindset happens, how perfectionism keeps you stuck, and the science-backed strategies to help you stay consistent—no matter what life throws your way.

You’ll learn:

Plus, Kate shares her free Symptom Checker Guide and Routine Recovery Workbook to help you take the first step toward lasting success.

🎧 Grab your matcha, take some notes, and listen now to start breaking free from the all-or-nothing cycle!

⁠⁠Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠👩‍💻

⁠⁠⁠Protein Discount (Nuzest) 💪⁠⁠⁠
⁠⁠⁠FREE Symptom Checker ☑️⁠⁠⁠

You’re eating clean, working out, and doing all the things—so why isn’t the scale budging? In this episode, Kate breaks down why extreme diets and endless cardio aren’t the answer, especially for women navigating perimenopause and high stress.

Discover:

Grab your pen and paper—Kate shares actionable steps you can implement today, along with a free Symptom Checker Guide to help you pinpoint what’s holding you back.

🎧 Ready to ditch the extremes and find a plan that works for your body? Listen now and check the show notes for your free guide and coaching info!

⁠Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠👩‍💻

⁠⁠Protein Discount (Nuzest) 💪⁠⁠

⁠⁠FREE Symptom Checker ☑️⁠⁠

In this enlightening episode of the Mindfulness and Matcha podcast, join Kate as she dives deep into the often-misunderstood role of hormones in weight management. Are you working out, eating right, and still not seeing the results you expect? It *might* be your hormones! Kate discusses how cortisol and perimenopause can silently sabotage your fitness goals and offers a FREE Symptom Checker and Action Plan to help you identify and combat these hidden hurdles. Discover actionable steps to align your body's needs with your health aspirations and finally break through those frustrating plateaus. Perfect for women over 30 who are ready to understand their bodies better and reclaim control over their health. Download the episode now and take the first step towards hormone harmony and sustainable weight loss!

Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠The Lifestyle Reset Department (LRD) ⁠⁠👩‍💻

⁠Protein Discount (Nuzest) 💪⁠

⁠FREE Symptom Checker ☑️⁠

As the holiday season approaches, the pressure can mount—not just from our schedules, but from those around us. In this essential episode of the Mindfulness and Matcha podcast, Kate guides you through strategies to protect your peace and honor your health goals amidst the festive frenzy. Learn how to set and maintain boundaries with family and friends, effectively handle social pressures, and stay true to your wellness commitments. Kate shares practical tips for dealing with holiday stressors, engaging in mindful eating, and prioritizing self-care to keep your spirit bright and your health in check. Whether it’s navigating food choices or managing holiday expectations, this episode is your blueprint for a balanced and joyful season. Tune in to enter the holidays with confidence and calm, ready to celebrate without compromising your health and happiness.

Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The Lifestyle Reset Department (LRD) ⁠👩‍💻

Protein Discount (Nuzest) 💪

FREE Symptom Checker ☑️

This Thanksgiving, let’s trade guilt for gratitude. In this episode, we’re talking all about enjoying the feast and honoring your goals:

Whether you’re ready to crush your health goals or simply want a stress-free holiday, this episode has all the tips you need. Grab your matcha and tune in! 🦃✨

The Lifestyle Reset Department (LRD) ⁠👩‍💻

Protein Discount (Nuzest) 💪

Join us as we uncover the truths and debunk myths about metabolic shifts after 30 and guide you through managing these changes effectively.In this episode, we explore:

We'll also equip you with a mini fat loss plan checklist to help you see changes within just a week. Plus, get a sneak peek at our latest updates in the LRD program tailored for those navigating perimenopause.This episode is not just a learning journey, but a practical guide to embracing your body’s needs and making informed choices about your health. Don't forget to share this episode with friends or family who might find it helpful. Check our show notes for more information on how to connect with us and take your first step towards a healthier lifestyle.

Routine Recovery Workbook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📓⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The Lifestyle Reset Department (LRD) ⁠👩‍💻

Protein Discount (Nuzest) 💪