GMOs. What are they, where do they hide, and should you actually be concerned?

In this episode, we’re breaking down what genetically modified foods really are, why they’re used in the U.S. food system, and the top GMO crops showing up in everyday products.

You’ll learn how GMOs can impact your health over time, how to spot them on labels, and the difference between Non-GMO and USDA Organic.

No fear. No extremes. Just simple, practical education so you can make informed choices for yourself and your family.

We hear so many rules about food—but this episode isn’t about any of that. I’m sharing what “real” nutrition looks like in my world, and why fueling your body and feeling good matters more than perfection.

As the year comes to a close, this episode offers a calm, grounded way to reset—without resolutions, pressure, or unrealistic expectations.

Instead of rushing into “new year, new you” energy, we focus on three simple, intentional practices that help you clear space, reconnect with what matters, and create a tangible vision for 2026.

In this episode, you’ll explore:

Gratitude

We start with a short, doable gratitude practice to help you reflect on the year you’ve had—the growth, the lessons, and the small wins that often go unnoticed. This step helps shift your mindset, reduce mental noise, and ground you as you move into the new year.

Decluttering (Physical & Mental)

Next, we talk about clearing clutter—not just in your home, but in your mind. You’ll learn how small, five-minute decluttering habits can create more calm, clarity, and breathing room, while also letting go of thoughts, habits, and beliefs that no longer serve you.

Visualization for 2026 (A 3-Step Process)

Finally, we walk through a simple but powerful visualization process to help you create a meaningful vision for 2026:

• ​Step 1: Reflection — looking back to identify patterns, lessons, and what you’re ready to release
• ​Step 2: Envisioning — imagining what you want your wellness, lifestyle, and energy to feel like
• ​Step 3: Intentional Action — setting aligned, actionable goals and creating a tangible vision using methods that fit your learning style.

This episode is an invitation to slow down, reset your energy, and step into 2026 with clarity, intention, and self-trust—no resolutions required.

Perfect for anyone craving a gentler, more sustainable start to the new year.

This episode is all about slowing down, staying present, and letting go of the pressure to do, buy, and be “more” during the holidays. We talk about minimal gifting, lowering expectations, grounding in nature, and simple ways to de-stress so you can actually enjoy the season. Tune in and leave your stresses behind!

Histamine plays a big role in immunity, digestion, and mood—but for some, too much can trigger headaches, hives, gut issues, and more. In this episode, I break down what histamine intolerance actually is, why it’s so tricky to diagnose, and how to spot common triggers. Tune in to learn whether histamine is really the problem—and what to do next.

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DISCLOSURE: The nutritional information provided in the Rooted in Nature podcast is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant dietary changes or taking dietary supplements.

Meal prepping isn’t hard because you’re lazy—it’s hard because most of us are doing it wrong. 

In this episode, I break down why meal prep feels so overwhelming and walk you through the prep-before-you-prep steps most people skip.

And most importantly, we’ll talk about the real key to long-term success—knowing why you want to meal prep in the first place.

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Contact me today to learn more about meal services in your area and get access to my free digital meal planning/prepping resources:

📥 Email Me: [email protected]

🌐 Visit Our Website

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Gut issues are complicated—but getting clarity doesn’t have to be. In this episode, I’m sharing the simple framework I use to help people uncover what’s really driving their symptoms and figure out exactly what to do next.

Whether your symptoms are mild or severe, and whether they’ve lasted a day or a decade, you’ll walk away with a clear path toward relief.

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DISCLOSURE: The information provided in the Rooted in Nature podcast is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant dietary changes or taking dietary supplements.

In this deeply personal episode, I open up about some big life changes and the shift they’re inspiring in my work, my values, and the way I show up for this community. This isn’t just an update—it’s a reflection on slowing down, letting go of what drains us, and choosing a path that truly feels good.

If you’ve ever felt torn between ambition and peace, or struggled to define success on your own terms, this one’s for you. I’m sharing from the heart to remind you that at the end of the day, the real goal isn’t the hustle—it’s happiness, in whatever form that looks like for you.

Tune in for some honest life updates, new beginnings, and a powerful reminder to keep choosing joy along the way.

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If you’re in East Tennessee and want to connect:

For in-home caretaking, meal prep services, or nutrition coaching, email Katie with Health Transformed.

For dirt work, carpentry, or trail building, email Cody with TwoNine TrailDesign.

Everyone is talking strength training right now—but is it just a trend, or a long-term game-changer? 

In this episode, we unpack the real benefits, the risks, and what strength training truly does for your body. You’ll get practical tips on how to maximize results with nutrition, how to choose the best type of exercise for your needs, and why mixing in different forms of movement—including outdoor activity—makes all the difference in helping you create a routine that’s safe, effective, and sustainable.

We publish a “Trend Check” episode the first Monday of each month. Comment your suggestions for future episodes!

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DISCLOSURE: The information presented in the Rooted in Nature podcast is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant lifestyle, exercise, or dietary changes, and before taking dietary supplements.

Have you ever wondered how your everyday cooking oils are made—and why some of them show up as “hydrogenated” or “partially hydrogenated” on food labels? 

In this episode, I walk you through the process behind vegetable oils, explain hydrogenation and its risks, and share healthier, practical alternatives I use in my kitchen.

Have ideas for future “How It’s Made” episodes? Share your thoughts in the comments!