Nutrition, Metabolism, Blood Sugar Strategies by Feel Great with Kait

You can't outthink an inflamed, malnourished, sleep-deprived brain. After years of therapy, antidepressants, and personal development work, I learned that mental health is downstream of brain health, and it changed everything.

In this Mental Health Month episode, I share the moment Dr. Daniel Amen's work cracked open the brain-body connection for me, plus 5 specific levers you can use this week to support the underlying organ that runs your mental health.

In this episode:

1. Why "manage your mental health" advice falls short without addressing the brain
2. The hardware vs. software analogy that reframes everything
3. 5 Levers to improve brain health and thus improve mental health 

This is for you if:

You've done the therapy and mindset work but still feel stuck

You're a high-performer who can't afford brain fog or low mood

You want evidence-based, not woo, mental health support

You're ready to treat brain health as the foundation, not the afterthought

Pick one lever. Notice how you feel. Share this with two people who'd benefit.

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

38% of adults in America have prediabetes—and 80% of them don't know it.

If you've seen those small patches on people's arms at the gym or heard about continuous glucose monitors (CGMs) but aren't sure if you actually need one, this episode is for you. 

There are several CGM options on the market and in this episode, I share which sensor and dashboard platform I prefer for my clients and why.

I'm breaking down one of the most powerful tools I use with clients: CGMs. I'm covering what they actually measure, whether they're worth the cost in 2026, and how to use them strategically without breaking the bank.

What You'll Learn:

• Why 9 out of 10 causes of death in the US are connected to blood sugar dysregulation
  What a CGM actually measures (and why annual blood work isn't enough)
  How CGM users reduced glucose variability by 20-33% without medication
  The real cost breakdown ($75-$150 per sensor) and how to use them strategically
  My preferred CGM sensor and dashboard platform for 2026

Blood sugar isn't just about diabetes—it's the canary in the coal mine for your energy, weight, and long-term health. A CGM shows you in real-time why you crash at 3pm, why you can't lose weight despite "eating healthy," and why that stressful meeting tanked your energy for 24 hours.

When you use a CGM it’s personalized nutrition without years of trial and error.

Resources:

• Book your Health Strategy Call Today: feelgreatwithkait.com/contact 
• Buy CGM Sensors: theiahealth.ai/c/feelgreatwithkait 

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

Your skin is your largest organ—and it's absorbing everything you put on it. But most conventional skincare products are loaded with parabens, phthalates, and petroleum that disrupt your hormones, trigger inflammation, and stress your nervous system.

Meet Jodi Scott: pre-med background, master's in health psychology, and founder of Green Goo. When she got pregnant and looked at the ingredients in her first aid cabinet, she realized she wouldn't put any of it on her body—so she created plant-based alternatives that actually work better than their toxic counterparts.

In this conversation, Jodi breaks down the science behind why your skin health directly impacts your nervous system, hormones, and overall inflammation—and how to make simple swaps that reduce your toxic load starting today.

What You'll Learn:

• Why your skin is born from the same embryonic tissue as your nervous system (and what that means for inflammation, cortisol, and stress)
• Why parabens, phthalates, and petroleum were added to skincare 100 years ago
• How petroleum-based lotions suffocate your skin microbiome and disrupt your endocrine system
• Why conventional products make your skin drier over time
• The skin-inflammation-nervous system feedback loop driving chronic eczema
• The green-washing problem
• Where to start to upgrade your skincare 

Key Timestamps: 

[02:58] Jodi's pregnancy wake-up call about toxic skincare 

[09:18] Missing link: what we put ON our skin matters as much as what we eat 

[11:32] The skin-nervous system-inflammation connection explained 

[15:45] Why conventional lotion makes your skin worse (the balloon effect) 

[18:37] Polyester clothing vs. 100% cotton: the inflammation difference 

[23:32] Why natural products were assumed to be inferior (and how that's changing

)[27:42] How the hemp/CBD wave opened doors for plant-based skincare research 

[31:14] Calendula's impact on telomere regeneration (longevity connection) 

[35:47] Jodi's go-to products

Resources:

• Shop Green Goo: greengoo.com
• Connect with Jodi: https://www.linkedin.com/in/jodi-scott-7234331b8/

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

So you've tried to eat better. You were consistent for two weeks, maybe a month. Then a work trip happened, or a stressful deadline, or a kid's birthday party — and you fell off... Again.

Here's what nobody tells you: it's not a willpower problem. It's an identity problem.

In this milestone 50th episode, Kaitlin Borncamp breaks down why 92% of New Year's resolutions fail, why it takes 66 days (not 21) to form a habit, and why the people who identify as "a healthy eater" maintain results 2.5x longer than those who call themselves "someone on a diet."

You'll learn:

→ Why starting with the behavior ("eat more protein") is the wrong approach — and what to do instead

→ The three reasons habits fail specifically for high performers: all-or-nothing thinking, decision fatigue, and the "I'll get back on track" trap

→ A real client story: how focusing on sleep eliminated sugar cravings without ever addressing sugar directly

→ The identity mapping exercise that Kait's coaching clients say changed everything

Plus, Kait shares a personal story from her Big 4 accounting days about sacrificing her health during busy season — and why "waiting for things to calm down" is a trap that never ends.

This episode includes a special clip from a training module inside the High Achievers Wellness Accelerator coaching program.

Chapters: 

• 00:00 Celebrating Episode 50: A Milestone Reflection
• 00:43 Understanding Habit Failure: The Identity Shift
• 02:39 The Power of Identity in Habit Formation
• 03:59 Common Pitfalls in Habit Formation
• 05:07 Insights from the High Achievers Wellness Accelerator
• 05:24 Bonus Module: Why Habits Fail 

Resources mentioned: 

• High Achievers Wellness Accelerator - Apply Here: https://tidycal.com/kaitlin/apply

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

What happens when someone eats 100% raw food—only fruits, vegetables, and nuts—for 16 years? Meet Axay Shah: 66 years old, training for his eighth marathon, takes zero medications, and has no chronic diseases. He started this experiment out of pure curiosity when he noticed his energy declining.

Here's the thing: While I don't recommend a raw food diet (and we disagree on several nutrition points in this episode), Axay's results are undeniably fascinating. His energy skyrocketed, people regularly mistake him for 50, and he's been tracking his blood work for years.

In this honest conversation, we explore what worked for him, where we diverge on nutrition science (protein needs, muscle building, blood sugar management), and what lessons busy professionals can actually take from his experience—even if you're never going raw.

What You'll Learn:

• How Axay went from standard American diet to 100% raw food overnight at age 50
• Why his energy, skin, and body composition improved dramatically (and what role whole foods played)
• What happened when his A1C spiked to 6.7 (prediabetic range) while eating raw food
• How he brought his A1C back down to 5.8 by cutting red wine and increasing exercise
• The one supplement he needs on a raw food diet (vitamin B12—and why that matters)
• Where we disagree on protein needs (he eats 56g daily, I recommend 1g per pound of body weight)
• How he fuels marathon training on fruits, vegetables, and nuts
• Why his taste buds completely changed (carrots taste sweet, water tastes different)
• His advice for people who want more energy: start with baby steps, not dramatic changes

This episode is for you if: 

✓ You're curious about plant-based diets but want a balanced perspective 

✓ You want to increase whole foods in your diet without going extreme 

✓ You're interested in longevity and aging without medications 

✓ You want to hear an honest conversation where the host and guest disagree 

✓ You're looking for energy optimization strategies

My Take: While I don't advocate for a 100% raw food diet (and Axay agrees most people shouldn't do what he did), there are valuable lessons here: eating more whole foods, eliminating processed foods, and listening to your body's signals all contribute to better health.

Resources:

• Axay's website: rawfoodist.com
• Book: In Nature We Trust

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

What if AI could plan your meals, build your grocery list, and tell you what to order at restaurants—all in under 2 minutes? Turns out, it can.

In this episode, I'm sharing 8 specific AI prompts you can copy and paste into ChatGPT, Claude, Gemini or any AI tool to make your nutrition decisions easier, save you hours of time, and help you eat healthier without the overwhelm.

Whether you're traveling for work, prepping for client dinners, or staring at your fridge with no idea what to cook, these prompts will do the thinking for you.

The 8 AI Prompts I cover are: [See below for how to you can copy & paste them]

1. Meal Plan Builder - Get a week of meals based on your protein goals and cooking preferences

2. Grocery List Generator - Build a grocery list for 5 dinners in under 20 minutes each

3. Custom Recipe Crafter - Turn whatever's in your fridge into 5 healthy meal ideas

4. Blood Sugar Friendly Swap - Get healthier versions of your favorite meals (pasta, sandwiches, etc.)

5. Client Dinner Cheat Sheet - Get restaurant menu recommendations that keep blood sugar stable

6. 15-Minute Workout - Get quick workouts for hotel rooms, offices, or gyms

7. Desk Mobility Reset - 3-minute stretches you can do at your desk without looking ridiculous

8. Morning Routine Builder - 20-minute routine with hydration, light, movement, protein

What You'll Learn:

• How to use AI to plan meals, build grocery lists, and find healthy restaurant options
• Why context matters when prompting AI (don't just ask general questions)
• How to get 5-10 options instead of just one (better results every time)
• Blood sugar-friendly meal swaps for busy professionals
• Quick movement routines you can do at your desk or in hotel rooms
• How to customize prompts based on your goals, budget, and time constraints

This episode is for you if:

✓ You're too busy to meal plan but want to eat healthier

✓ You travel frequently or eat out with clients

✓ You stare at your fridge with no idea what to cook

✓ You want to use AI for something actually useful in your daily life

✓ You're tired of making the same meals over and over

Bonus:

Want these 8 prompts in written form so you can copy & paste? 

Leave a 5-star review and send a screenshot to [email protected]—I'll send you the full prompt list!

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

You've played around with ChatGPT or Claude a few times. Maybe your company just rolled out some new AI tool and you're not really sure what to do with it. Or maybe you're hearing "AI" in every meeting and wondering if you're already behind.

While everyone's freaking out about AI replacing jobs, the real issue is simpler: we're handing powerful technology to people running on 5 hours of sleep and too much coffee. And then wondering why 90% of executives say AI has zero productivity impact.

In this episode, I explain why AI isn't replacing you (it's promoting you) if you use it right, what happened with past "disruptive" tech like Excel and the internet, and why your brain health is actually the best AI strategy. Plus, 3 simple things you can do today to optimize your focus and decision-making.

What You'll Learn:

• Why 90% of executives say AI has zero productivity impact (despite massive investment)
• How AI is like Excel in the 1990s (learning curve + everyone's figuring it out)
• Why sleep deprivation wrecks the decisions AI can't make for you
• The 3 things AI will never replace: creativity, judgment, strategic thinking
• 3 brain-boosting habits: 30g protein breakfast, 7-8 hours sleep, post-meal walks

This episode is for you if:

✓ You feel behind on AI and overwhelmed by how fast things are changing

✓ You're sleeping 5-6 hours and running on caffeine

✓ You skip breakfast or go hours without eating

✓ You want to stay relevant but don't know where to start

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

Struggling with chronic pain in your knees, shoulders, or back? In this episode, leading neurologist and regenerative medicine specialist Dr. Fawad Mian reveals why traditional pain management fails and shares non-surgical alternatives that actually work.

Dr. Mian shares his personal journey from being told he needed multiple surgeries to discovering PRP therapy and prolotherapy—treatments that completely transformed his practice and helped thousands avoid going under the knife.

What You'll Learn:

• Why cortisone shots damage your joints, ligaments, and tendons long-term (and what to use instead)
• How PRP (platelet-rich plasma) therapy regenerates damaged tissue naturally without surgery
• The truth about "bone on bone" knees and whether they can still heal with regenerative treatments
• Why staying active after 50 prevents falls, fractures, and loss of independence
• Memory-boosting supplements that support cognitive function (fish oil, curcumin, berberine, and what Grandma got right about ginkgo biloba)
• Practical desk ergonomics to prevent chronic pain for professionals working 10+ hours daily
• The surprising connection between blood sugar, insulin resistance, and brain fog
• How mold toxicity can cause mysterious pain and memory issues
• Why muscle loss after 50 accelerates joint problems (and how to reverse it)

Guest Bio: Dr. Fawad Mian is a board-certified neurologist and regenerative medicine specialist who helps adults over 50 stay pain-free and independent without medication or surgery. After suffering his own shoulder, knee, and foot injuries that traditional medicine couldn't fix, he discovered regenerative treatments like PRP and prolotherapy that transformed his practice.

Resources Mentioned: 

• Read Dr. Mian's book: Getting to Pain Free: How to Make Your Body Stop Hurting So You Can Start Living Without Drugs or Surgery
  https://www.amazon.com/GETTING-PAIN-FREE-Hurting-Without/dp/B08BW84CND
• Connect with Dr. Fawad Mian: ProloHealing.com
• Take the Quiz: https://course.prolohealing.com/reclaim-your-mind 

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

You're not consciously choosing to sacrifice your health for your career—but it's happening anyway. And the real reason isn't your schedule. It's a subconscious belief you don't even know you have.

In this episode, I break down the 4 invisible patterns high-achievers fall into that slowly trade health for wealth—sleep deprivation, meal skipping, chronic stress, and ignoring symptoms. More importantly, I reveal the subconscious beliefs driving each pattern.

What You'll Learn:

• The core belief driving all health sacrifices
• 4 patterns of trading health for wealth (and how to know if you're doing them)
• What happens in 5, 10, and 20 years if you do nothing 
• The subconscious beliefs behind each pattern
• Why acknowledging these patterns threatens your self-image
• How to break the cycle: examine beliefs, pick one pattern to shift

This episode is for you if: ✓ You set your alarm for 5am after going to bed at midnight ✓ You skip meals because you're "too busy" (or not even hungry from stress) ✓ You're always context-switching, never fully present ✓ You ignore symptoms and self-medicate with caffeine, ibuprofen, or Tums ✓ You tell people "I'm fine, just busy" when you're clearly not

Connect with Kait:

• Website: feelgreatwithkait.com
• Email: [email protected]
• Instagram: @feelgreatwithkait

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

Do you feel puffy when you wake up? Tired despite sleeping 7-8 hours? Have brain fog by 2pm or stubborn weight that won't budge? You might be inflamed—and not even know it.

Chronic inflammation is the silent driver of aging, disease, and that "stuck" feeling in your body. After doing Whole30, I lost 12 inches around my body (8 from my waist alone) but only half a pound on the scale. That's when I realized: inflammation was making me puffy, swollen, and aged—and I had no idea.

In this episode, I break down how to know if you're inflamed (beyond just blood work), why high blood sugar is one of the biggest hidden sources, and 5 daily actions you can take starting today to lower inflammation and feel better.

What You'll Learn:

• Physical signs you're inflamed
• Blood work markers that reveal inflammation
• Why you can lose 12 inches but barely any weight 
• The high cholesterol connection your doctor didn't explain
• Why 60% of chronic diseases are driven by inflammation
• 5 daily ways to lower inflammation

This episode is for you if: ✓ You wake up with a puffy face or swollen hands/feet ✓ You have joint pain, brain fog, or digestive issues ✓ Your weight won't budge despite "eating healthy" ✓ Your A1C or cholesterol is creeping up ✓ You feel older than your actual age

Key Topics:

• Acute vs. chronic inflammation explained
• Inflammatory cytokines and water retention
• Blood work: CRP, ESR, uric acid, A1C (functional vs. standard ranges)
• Dr. Mark Hyman's "inflammaging" concept (Young Forever)
• Glycation & AGEs (Advanced Glycation End Products)
• The 5 root causes: poor diet, gut dysfunction, toxins, stress, movement imbalance
• Anti-inflammatory foods: omega-3s, colorful vegetables, berries
• Inflammatory triggers: gluten, dairy, sugar, seed oils

Resources:

• Listen: 10 Benefits of Exercise That Have Nothing to Do with Calories
• Book Your Free 15-min Food Craving Rewiring Session
• Free Inflammation Reduction Guide (with 5-star review) by emailing your screen shot to [email protected]

Does your calendar dictate your nutrition? 

Ready to stop trading your health for your wealth?

• Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall