Protein has been at the center of nutrition debates for decades. But even though most people know they need to eat more protein, some people still worry it’s “too much." Others think there is no such thing as too much. So what’s the truth? If you get this wrong, it could backfire, despite you trying hard. 

In this episode, Andrew and Kat break down:

• Are you eating too little protein or too much protein? How to tell. 
• The difference between “minimum to survive” and “optimal for health”
• How to calculate your protein needs by phase (fat loss vs. maintenance)
• What really happens if you “overdo it” on protein
• The one population who should limit protein intake (and if that's you)

Along the way, they’ll bust myths, explain how protein supports your metabolism, and share practical tips for getting enough (without breaking the bank).

Timestamps:
(03:46) The history of processed food and how protein got a bad rap
(07:09) Myth-busting: kidneys, doctors, and the truth about protein safety
(10:20) RDA vs. optimal ranges for health, fat loss, and maintenance
(15:29) Gluconeogenesis explained: when protein turns into glucose
(22:50) Cost, accessibility, and how to get enough protein affordably

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

You’ve been told it’s simple: eat less, move more. But if “calories in, calories out” actually worked, you wouldn’t still be stuck.
 In this episode, we break down why your fat loss stalls — even when you’re in a deficit — and how the wrong approach wrecks your energy, hormones, and muscle. If you’re tired of working hard and getting nowhere, this is your answer.

Struggling with fat loss? Get your free Wellness Reset Plan. 

 (04:55) “I’m doing everything right — why isn’t it working?”
 (09:05) What your body shuts down before it burns fat
 (17:00) The skinny-fat problem no one talks about
 (35:31) How most diets break your metabolism (even if the scale goes down)

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

You do not need another miracle cold remedy. You need a body that is harder to knock down. 

In Part 2, we show you how to get sick less often by training your immune system, not just avoiding germs. We cover stress load, sugar and alcohol, circadian rhythm, what protein has to do with antibodies, and simple gut-support habits that make you more resilient year round.

•  (04:26) The truth about germs and why terrain matters more
•  (07:15) The nutrient deficiencies that set you up to get sick
•  (09:15) Sleep, stress, and the hidden immune killers
•  (12:32) Sugar, alcohol, and why “just one weekend” can wreck your defenses

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

You don’t just “catch everything” because you have kids, ride the subway, or it’s cold season. 

In this episode, we break down why conventional medicine’s germ-focused approach is only part of the story — and how it keeps people sick longer. From overusing antibiotics to masking symptoms instead of listening to them, we cover the biggest myths about illness and what to do instead. If you want fewer sick days and a stronger immune system, this is where it starts.

Disclaimer: This show is educational only and not medical advice.

 (04:26) The myths that keep you sick
 (06:48) The hidden cost of overusing antibiotics
 (09:39) Why “too clean” can backfire on your immune system
 (14:07) How to actually turn your immune health around

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

If you’ve ever wondered why every diet feels impossible to stick with — even when you’re motivated and disciplined — this episode will hit home.

Andrew and Kat reveal the overlooked reason most people struggle with food long-term, how it sneaks into your daily choices without you realizing it, and why fixing it has nothing to do with tracking every calorie or finding more willpower.

You’ll learn the hidden drivers that keep people stuck and the main challenge. Some call this constant mental chatter “food noise” - but no matter what you call it, you don’t have to live with it.

• (03:40) The real reason sticking to a diet feels so hard
• (10:21) When your body quietly works against your goals
• (16:26) The hidden patterns that keep you stuck in the same cycle
• (24:33) Simple shifts that make eating feel effortless again
• (28:07) How to finally feel at peace around food

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

Perhaps you’ve heard “everything looks fine," but you still don't feel like yourself. 

Or maybe you want to be more proactive and not only see your provider when you're sick or in need of medication. 

In this episode, we break down why functional medicine - an approach designed to get to the root of your symptoms - isn’t mainstream. 

From insurance models that reward quick visits, to pharma-funded research, to the branding problem that makes “functional” sound woo-woo, we unpack the real reasons you may have never even heard about it. And most importantly, how to take charge of your own health today.

 (04:26) How insurance keeps doctors from digging deeper
 (08:24) Why functional medicine can’t compete with pharma’s marketing machine
 (16:46) The hard truth about behavior change and why it scares people away
 (33:30) Who conventional medicine often overlooks and why it matters

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

Think you need a bigger paycheck to feel less stressed about money? Think again.
In this episode, financial planner and coach Leah Copertino shows us why the secret to affording anything - from healthy groceries to dream vacations - isn’t about earning more. It's about building a system that actually works.

(05:32) What every financial plan should start with
(12:33) The trap of reactive spending and how to prevent it
(20:33) The hidden costs of neglecting your health
(30:41) Money dynamics in relationships (and how to make it fair)

Get the free decision guide from GoFishFinance here

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

PCOS is one of the most underdiagnosed, and misunderstood, conditions women face. In this episode, Kat shares her personal experience with PCOS, why symptoms can look completely different from woman to woman, and the real lifestyle shifts that help you take control of your hormones, weight, and fertility without chasing quick fixes.

 (03:53) Why PCOS is so common but often missed or misdiagnosed
 (08:26) The three hallmark symptoms (and why you may not have all of them)
 (16:38) Comorbidities: how PCOS links to insulin resistance, obesity, and more
 (19:21) The most effective way to manage PCOS — and it’s not medication
 (26:37) Why stress and hidden lifestyle factors keep symptoms alive
 (30:46) How to get support and a clear plan moving forward

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

Step counts, sleep scores, recovery metrics… none of it matters if you don’t know how to use the data. In this episode, we break down the real value of fitness trackers, why they fail so many people, and how to finally use them to create habits that stick.

 (03:41) The stat that proves trackers can work (and why they often don’t)
 (08:28) The real benefit: small wins and awareness, not perfection
 (13:13) How accurate are fitness trackers, really?
 (18:52) When tracking crosses into obsession (and how to stop it)

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/

Are you afraid to talk about poop? We're not.

In this episode, we unpack what your bowel movements reveal about your hormones, immune system, metabolism, and even skin. We’ll cover red flags to watch for (like color, smell, and timing), why “regular” doesn’t always mean healthy, and how to actually fix the root cause of your GI issues without relying on coffee or laxatives.

Whether you’re chronically constipated or just want to understand what “normal” should feel like, this one’s for you.

 (02:18) Why poop is one of the best indicators of your health
 (06:18) How constipation impacts hormones and immune function
 (12:10) The Bristol Stool Scale and what your poop type means
 (17:51) Easy changes that improve bowel movements (without laxatives)

Ready to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360application

Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview

(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)

Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2

to get a step by step plan to feel less stuck

Follow Andrew https://www.instagram.com/andrewhayeslife/

Follow Kat https://www.instagram.com/katbestwellness/