Traveling doesn't have to mean choosing between enjoying yourself and staying healthy.

In this episode, I'm sharing exactly how I approach wellness while traveling—from the airport and hotel breakfast to restaurants, road trips, European vacations, cocktails, sleep, movement, and everything in between.

I'll share the realistic strategies I use to stay grounded in my health without obsessing over every meal or feeling like I need to "make up" for vacation when I get home.

In this episode, we'll cover:

• What I eat and pack for the airport
• How I stay hydrated while flying
• How I approach alcohol on vacation
• How I order at restaurants without being overly restrictive
• Eating pasta, bread, dessert & enjoying local food
• My approach to hotel breakfasts
• Easy road trip food ideas
• How I manage sleep and jet lag
• How I stay active without feeling like I need to work out constantly
• What I bring in my travel wellness bag
• What I do when I get home—and why I DON'T believe in detoxing after vacation

Most importantly, we'll talk about the mindset behind it all: your healthy lifestyle should be flexible enough to survive a vacation.

You should be able to travel, eat the pasta, have the wine, sleep in, explore a new city, enjoy time with the people you love—and come home without feeling like you've completely "fallen off the wagon."

Because wellness isn't about being perfect. It's about creating habits that allow you to live your life, too. ✈️💗

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

There is SO much health and wellness advice online—and a lot of it sounds convincing because it uses words like “hormones,” “detox,” and “inflammation.” But just because something is trending doesn't mean it's actually necessary for your health.

In this episode, I'm breaking down some of the biggest wellness myths I wish women would stop feeling pressured to follow. From going gluten- and dairy-free to detox teas, seed cycling, hormone-balancing supplements, food sensitivity tests, low-carb diets, intermittent fasting, and the idea that “normal” labs automatically mean you're healthy.

We'll talk about what actually deserves your attention, where some of these trends came from, and why your health should be personalized instead of dictated by the latest TikTok trend.

In this episode, we'll cover:

• Whether everyone really needs to be gluten- or dairy-free
• Why detox teas aren't the answer
• The truth about seed cycling and “hormone-balancing” foods
• Why I don't believe everyone needs hormone-balancing supplements
• What you should know about food sensitivity testing
• Whether women actually need to avoid carbohydrates
• The pros and cons of intermittent fasting
• Why “normal” blood work doesn't always tell the whole story
• The biggest wellness myth of all: that you have to be perfect to be healthy

My goal isn't to tell you that every wellness trend is completely useless. It's to help you understand when something actually makes sense for you—and when you're just spending money, restricting your diet, or creating unnecessary stress.

Because wellness should make your life better, not smaller. 💗

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

In this episode, I'm sharing my 10 personal health non-negotiables—the simple habits that keep me feeling energized, strong, grounded, and healthy without making wellness feel restrictive or overwhelming.

We'll talk about why I prioritize protein, morning sunlight, walking, quality sleep, strength training, gut health, hydration, stress management, regular blood work, and—one of the most underrated ones—boundaries.

I'll also share how I balance these habits with real life, because being healthy doesn't mean eating perfectly, never going out, or saying no to everything fun. It's about creating a strong foundation that allows you to enjoy your life, too.

In this episode, we'll cover:

• Why protein is one of my biggest nutrition priorities
• The simple morning habit that supports my energy and sleep
• Why walking is one of my favorite forms of movement
• How I prioritize sleep and recovery
• Why strength training matters for women
• How I support my gut health
• Why I believe in knowing your blood work
• The ways I manage stress in real life
• My approach to hydration and electrolytes
• Why setting boundaries is actually a health habit

You don't need to do everything perfectly. These are simply the habits I consistently come back to—and the foundation that allows me to live a healthy life without feeling like I have to live a perfect one. 💗

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

If you woke up tomorrow struggling with acne, bloating, fatigue, hormone imbalances, or just feeling "off," where would you even begin?

With so much conflicting health advice online, it's easy to feel overwhelmed and unsure of what actually matters. In this episode, I'm sharing the exact step-by-step approach I'd take if I had to start my own health journey from scratch.

As a Doctor of Pharmacy and Functional Medicine Practitioner, I'm walking you through the order I recommend focusing on your health—from building a strong foundation with nutrition and lifestyle habits to understanding your body's symptoms, getting the right blood work, supporting your gut, and knowing when supplements or functional testing are actually necessary.

We'll cover:

•  The biggest mistakes people make when starting their health journey 
•  Why you shouldn't jump straight to supplements 
•  How to identify patterns in your symptoms 
•  The blood work I recommend starting with 
•  Lifestyle habits that make the biggest impact 
•  When to consider gut health and hormone testing 
•  A simple roadmap to help you stop guessing and start making informed decisions 

Whether you're just beginning your wellness journey or feel like you've tried everything without getting answers, this episode will help you simplify the process and focus on what truly moves the needle.

Because healing isn't about doing everything at once—it's about doing the right things in the right order. 💗

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

The wellness industry is full of products, gadgets, and trends promising to transform your health, but are they actually worth the investment?

In this episode, I'm sharing my honest opinion as a functional medicine practitioner on the wellness trends I think deserve the hype—and the ones I believe are overrated. From red light therapy and saunas to protein, creatine, Pilates, blood work, air purifiers, and water filters, I'm breaking down what I'd personally spend my own money on and why.

We'll also talk about some of the biggest wellness fads that I think are overhyped, so you can stop wasting money on things that don't move the needle and start focusing on the habits that truly support your health.

Whether you're just starting your wellness journey or looking to invest more intentionally, this episode will help you separate evidence-based strategies from expensive marketing.

In this episode, we'll cover:

•  The wellness habits I think are worth investing in 
•  Why blood work is one of the best health investments you can make 
•  My thoughts on red light therapy, saunas, Pilates, and creatine 
•  The importance of prioritizing protein and quality sleep 
•  Whether air purifiers and water filters are worth it 
•  Wellness trends I think are overrated 
•  How to build a healthier lifestyle without spending a fortune 

Because the truth is, the healthiest people aren't necessarily buying every new wellness gadget, they're consistently doing the basics really well. 💗

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

Whether it's a date night, vacation, wedding, or girls' night out, alcohol is a part of many people's lives—but can you still prioritize your health while enjoying a drink?

In this episode, I'm sharing exactly what I do before, during, and after drinking alcohol as a functional medicine practitioner. We'll talk about how alcohol affects your hormones, gut health, sleep, blood sugar, and recovery, along with simple, realistic strategies to help you feel your best without obsessing over perfection.

We'll cover:

•  Is alcohol ever "healthy"? 
•  My personal approach to drinking 
•  Why I never drink on an empty stomach 
•  The best food to eat before a night out 
•  My go-to alcohol choices 
•  Hydration and electrolyte tips 
•  How I recover the next day 
•  The biggest mistakes people make after drinking 

This isn't about eliminating alcohol or encouraging it—it's about making informed choices, supporting your body, and remembering that one night out doesn't define your health. Because true wellness is built through consistency, not perfection.

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

In this episode, I breakdown what a full day of eating looks like for me. I share my favorite breakfast options, easy lunches, dinner and more! I also share what I buy at the grocery store and my favorite brands when I shop. You can find my full grocery shopping guide if you subscribe to my email list at drkristinatelhami.com.

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

We are so back! In this episode I share some life updates but dive deep into why living a balanced lifestyle is important. I dive into alcohol, the 80/20 approach, and so much more!

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

In this episode I share some life updates and a makeup brand I will NEVER support again. I also dive in to the DUTCH Hormone test and share a client's test results with you all!

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!

In this episode, I share exactly why you may have acne, my favorite skincare, and what to look at internally if you are breaking out!

Support the show

Don't forget to follow me on instagram and tiktok: @dr.kristinatelhami to see more of my content! You can also visit my website drkristinatelhami.com to read my blog posts and see what else I offer!