💡 Topics Covered in This Episode:

• The difference between symptom management and root-cause healing
• Why nourishment, movement, sleep, and stress management are the true healing pillars
• “Rest isn’t taking your foot off the gas—it’s putting fuel in the tank”
• How to move from control to connection with your body
• Letting go of perfection and embracing consistency and compassion
• Integrating evidence-based medicine with lived experience
• The Body Harmony Protocol’s three pillars of thyroid and hormone healing
• Metrics beyond the scale—cycle health, sleep, digestion, and energy
• Overcoming fear of backsliding and developing sustainable habits
• The role of community, accountability, and shared experience in healing
• Advice for nurses and health pros transitioning toward integrative work
• The shift we need to see in women’s health: deeper investigation, earlier recognition, and trusting intuition
• Using chronic conditions as catalysts for change rather than barriers

🧘‍♀️ Key Takeaways:

• Healing happens when you partner with your body, not fight it.
• Consistency beats perfection every time.
• You don’t have to choose between science and soul—they’re stronger together.
• Chronic conditions can become your reason for health, not your limitation.
• True progress includes emotional peace, not just physical results.

🔗 Connect with Kirstyn Ali

Learn more about The Body Harmony Protocol

Connect with Kirstyn on LinkedIn

Follow her on instagram
 

🔁 Share & Subscribe
If this episode spoke to you, take a screenshot and tag @Healthy_EverAfter15 and @thebodyharmonyprotocol on Instagram.
Subscribe for more real conversations that help you nourish, heal, and thrive—from the inside out.

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• The turning point that pushed Kirstyn toward holistic healing
Waking up at 25 feeling like she had the flu every day—aching joints, exhaustion, weight gain, and frustration with “calories in, calories out.”

• How nurses are uniquely equipped for integrative health
The blend of science literacy, holistic assessment skills, empathy, and understanding of pathophysiology.

• Nutrition as the foundation (not restriction)
How Kirstyn shifted from “what do I cut out?” to “what does my thyroid need to function optimally?”

• The Body Harmony Protocol framework

Nourishing first (nutrients, inflammation reduction, thyroid-supportive foods)

Nervous system regulation

Gentle movement & reintroducing exercise slowly

Layering in labs, detox, and deeper protocols once the foundation is solid

• The underestimated impact of stress and sleep
Why healing can’t happen in a body stuck in fight-or-flight—and why cortisol regulation is critical for thyroid and hormone health.

• Movement as emotional and mental therapy
How walking, cycling, yoga, and low-impact strength training can rebuild trust and connection with your body.

• How to know when you’re truly healing vs. just managing symptoms
— Labs trending toward optimal ranges
— Better digestion, cycles, energy, mood
— Feeling like yourself again, connected and embodied

🔗 Connect With Kirstyn Ali

Learn more about The Body Harmony Protocol

Connect with Kirstyn on LinkedIn

Follow her on instagram

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

In this episode:

• What thin PCOS is and why it’s often overlooked
• How stress and cortisol drive insulin resistance—even without sugar
• The connection between progesterone deficiency and estrogen dominance
• The role of continuous glucose monitors (CGMs) in uncovering hidden triggers
• Why under-eating, overtraining, and lack of sleep sabotage progress
• Emotional impact of being dismissed by doctors who say “your labs are normal”
• How to track symptoms, prepare for appointments, and advocate for your health
• First steps to uncover hidden insulin resistance

Key Takeaways:

• Insulin resistance can affect anyone, regardless of body type.
• Managing cortisol and stress is just as important as managing carbs.
• Progesterone is the body’s “calming” hormone—low levels can trigger anxiety and poor sleep.
• Tracking glucose and symptoms provides powerful insights into how your body responds to stress, food, and recovery.
• You don’t have to settle for “normal” labs or dismissive answers—trust your intuition and find a provider who listens.

🔗 Connect with Alison Cale:
Find out more about The Confidence Clinic here

Follow The Confidence Clinic on instagram

The Blood Sugar Blueprint Course

Check out Allison on facebook

🎧 Listen & Share:
If this episode resonated with you, share it with a friend who needs to hear that thin PCOS is real—and treatable.

✨ Don’t forget to subscribe to PCOS Unfiltered: Nourish, Heal, Thrive for more conversations that cut through the noise, ditch the shame, and help you heal from the inside out.

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

💡 In This Episode:

• Why up to 80% of PCOS cases involve insulin resistance—and why weight isn’t the whole story
• The emergence of “lean PCOS” in updated diagnostic criteria
• How insulin resistance develops at the cellular level (and what it’s really doing to your body)
• Key blood markers to request beyond standard labs (SHBG, C-peptide, HOMA-IR, insulin levels)
• The connection between insulin, testosterone, and symptoms like facial hair, fatigue, and infertility
• Myths about carbs, keto, and the “permanent” label of insulin resistance
• Why stress, sleep, and inflammation may be the missing pieces in your healing
• The importance of self-advocacy in a system that often overlooks women’s metabolic health

🧬 Key Takeaways:

• You don’t have to be overweight to struggle with PCOS or insulin resistance.
• Labs can look “normal” even when your body is struggling—functional testing goes deeper.
• Insulin resistance isn’t permanent; with the right lifestyle and support, your body can heal.
• Knowledge is power—understanding your hormones helps you advocate for better care.

🔗 Connect with Alison Cale:
Find out more about The Confidence Clinic here

Follow The Confidence Clinic on instagram

The Blood Sugar Blueprint Course

Check out Allison on facebook

🎧 Listen & Share:
If this episode resonated with you, share it with a friend who needs to hear that thin PCOS is real—and treatable.

✨ Don’t forget to subscribe to PCOS Unfiltered: Nourish, Heal, Thrive for more conversations that cut through the noise, ditch the shame, and help you heal from the inside out.

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

Topics covered in this episode:

• How mindset impacts consistency and results (60/40 mindset-to-program ratio)
• The difference between quick-fix challenges and sustainable transformation
• Why your readiness and commitment determine your results
• Managing under-reporting and accountability in coaching
• Building resilience through delayed gratification
• Viewing exercise as self-support, not punishment
• The importance of showing up—especially when you’re not perfect
• Recognizing diverse body types and fitness starting points
• How fitness professionals can better support women’s health needs
• Recommended resources for mindset and nutrition

Book: Burn – A science-based look at how the body uses food as fuel

Book: The Courage to Be Disliked – A mindset-shifting guide on authenticity and self-trust

Podcast: Modern Wisdom by Chris Williamson

Lindsie’s 3-Day Food Timeline Tracker (linked below) – Track what you eat, why you eat it, and how it makes you feel

“Exercise shouldn’t be a punishment—it’s a way to support and honor your body.”
“You have to be willing to show up and be bad at something before you get good at it.”
“Healing is a process. You might not see it on the scale yet, but it’s happening inside your body.”

Healing through fitness isn’t about doing more—it’s about doing what’s aligned. When mindset, movement, and self-compassion come together, your body becomes a partner in your progress, not an obstacle.

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

🎙️In this episode, we cover:

• The role of accountability in building consistency
• Why comparison steals joy—and what to focus on instead
• Small, realistic steps to begin a fitness journey
• Balancing strength training, cardio, and rest for sustainable results
• The truth about the scale and body recomposition
• How to reframe plateaus, setbacks, and vacations as part of growth
• The mental and emotional connection between movement and mindset

🤓 Key Takeaways:

• Progress starts with showing up—perfection isn’t required.
• Accountability and human connection often make the biggest difference.
• Your body can transform even if the scale doesn’t move.
• Sustainable health is built on self-awareness, patience, and joy in movement.

👟 Connect with Nicholas HERE

Don't forget to subscribe and leave a review!  Then tune in next week for the third and final part of this inspiring podcast with Nicholas!

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

💬 In this episode, we cover:

• The mindset shift from “I have to work out” to “movement is part of who I am”
• Why strength training benefits women with PCOS and improves metabolic health
• Overcoming the fear of “getting bulky” and building lean, supportive muscle
• How to align your workouts with your menstrual cycle and energy fluctuations
• The connection between exercise, mood, and sleep quality
• Why “consistency over intensity” is the key to long-term results
• Balancing training intensity with recovery, nutrition, and stress management
• The role of wearable tech and body awareness in tracking progress
• Strategies to prevent burnout while building a sustainable fitness habit

🧠 Key Takeaways:

• You don’t need to train harder — you need to train smarter and more consistently.
• Exercise is a tool to build confidence and resilience, not just a way to change your body.
• Strength training supports insulin sensitivity, hormone balance, and long-term health.
• Listening to your body is just as important as showing up for the workout.

👟 Connect with Nicholas HERE

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• Your lymphatic system = the body’s cleanup crew. When it’s stagnant or overloaded, swelling, inflammation, and hormone dysregulation can follow.
• Manual lymphatic drainage (MLD) is skin-deep, not deep tissue. Think gentle, rhythmic skin stretch to open lymph “doors”—not pressing into muscles.
• Start proximal → move distal. “Unpark the cars from the front”: open lymph node beds first, then move fluid toward them.
• Breath = lymph pump. Diaphragmatic (belly) breathing stimulates the cisterna chyli and supports lymph flow + parasympathetic tone.
• Movement matters. Use ankle pumps and calf contractions; a rebounder isn’t magic if you just bounce passively.
• Less is more with tools. Overzealous dry brushing can inflame tissue; many “lymph massages” are not true MLD.
• Self-advocacy is health care. If you feel dismissed, keep seeking practitioners who’ve walked the path and can collaborate with you.

• 2 minutes of belly breathing (hand on belly, slow inhale/exhale) morning & evening.
• Gentle self-MLD sequence (Be sure to check out Samantha’s YouTube for details to do it properly): open neck/axilla/groin nodes → short, light skin stretches toward node beds.
• Ankle pumps + calf squeezes during desk time to support venous/lymph return.
• Hydrate first (start with water; crowd out soda).
• Daily choices audit: food quality, sleep routine, and simple movement—pick one area this week and build from there.

Check out Sam's website

Join her Skool Community

Follow Samantha on YouTube

Connect with Samantha on facebook

• 0:02–1:24 — Rewriting “normal” in women’s health; episode setup & disclaimer.
• 1:46–4:26 — What the lymphatic system does; Samantha’s hospital background & lymphedema training.
• 3:04–4:20 — Lymph’s role in swelling, inflammation, stress, and hormone regulation.
• 4:26–6:11 — Why lymph care is overlooked; simplicity beats complexity; belly breathing pumps lymph.
• 6:13–7:20 — Hyper-specialization misses lymph; it’s central to immune & circulatory systems.
• 7:20–9:12 — Hospital culture critiques; empowerment vs. passive care.
• 9:14–10:26 — Deodorant, bras, and lymph flow discussion (choose low-toxic options and avoid constriction).
• 10:26–13:59 — Self-MLD resources, why rebounders can be misused, mobility over gimmicks.
• 14:06–16:39 — What true MLD feels like; “traffic jam” analogy; open nodes first, then move fluid.
• 16:41–18:06 — Results clients can feel; gentle, rhythmic work calms the system.
• 18:07–20:35 — Don’t settle for dismissal; keep seeking practitioners and solutions.
• 20:36–23:22 — Guard your inputs (Facebook groups, negativity); trust the inner “this isn’t right” voice.
• 23:22–24:24 — Diagnoses are labels, not destinies; insurance ≠ best care for everyone.
• 24:24–26:12 — Shifts in healthcare; why many clinicians left hospital settings.
• 26:15–28:33 — One action to start: treat your body better than your car (water, food quality, sleep).
• 28:34–30:11 — Simple prescription: breathe and hydrate; where to find Samantha.
• 30:12–31:12 — Close: you’re not broken; lymph has been overlooked—use it to support healing.

Follow Lindsie on Instagram HERE

Listen to more episodes of PCOS Unfiltered wherever you get your podcasts

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

🩷 In this episode:

• The overlooked link between lymphatic health, hormone balance, and inflammation
• How muscular imbalances can mimic chronic conditions and cause pelvic pain
• Samantha’s four-year journey with pelvic floor dysfunction and how she healed herself
• Why traditional medicine often misses root causes of women’s pain
• The importance of investing in your own health without guilt
• How small daily practices and awareness can create lasting healing

Check out Sam's website

Join her Skool Community

Follow Samantha on YouTube

Connect with Samantha on facebook

Follow Lindsie on Instagram HERE

Listen to more episodes of PCOS Unfiltered wherever you get your podcasts

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

You will walk away with actionable insights on:

• Why pain, bloating, and fatigue are common but not normal
• How posture, movement, and daily habits influence your lymphatic and hormonal health
• The emotional toll of being dismissed in traditional healthcare settings
• Simple ways to support your body’s natural detox and healing systems at home

In This Episode:

• (00:02) Challenging what women have been told is “normal”
• (02:00) Samantha’s journey from athlete and physical therapy to women’s bodywork
• (05:00) How traditional healthcare profits from keeping women dependent
• (08:00) The myth of “normal” pain, aging, and hormonal symptoms
• (14:00) Birth control, menstrual cycles, and reclaiming natural rhythm
• (16:00) Posture and movement’s impact on pelvic floor and digestion
• (20:00) The cultural programming behind “being ladylike” and its health costs
• (25:00) The emotional fallout of being dismissed by the medical system
• (28:00) Taking back power — how questioning “normal” starts true healing

Check out Sam's website

Join her Skool Community

Follow Samantha on YouTube

Connect with Samantha on facebook

Follow Lindsie on Instagram HERE

Listen to more episodes of PCOS Unfiltered wherever you get your podcasts

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!