Questions answered on this episode (directly from the community):

1. What are some healthy fat options other than avocado? 
2. How to gradually start eating more to boost your metabolism and nourish your body after not eating enough for years?
3. How to safely gain weight?
4. How long should I fast in the mornings? 
5. What should I eat first thing in the morning if I’m not hungry? Do I need to eat? 
6. How to know if I am doing the right type of exercise for my body?  What are the signs of over doing it? 

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Our gut health has implications beyond simply a healthy digestion; the state of our gut health may also regulate our mood, immune response, and predisposition to weight gain.

The integrity of our gut lining can become compromised if it's constantly being exposed to irritants through the diet or poor environment.

In turn, this causes chronic low-level inflammation and is yet another example of how compromised gut health can lead to a variety of disorders! 

Whether you have recently gone through a stressful event in the home or at work, or are currently going through one, your gut may need a little extra TLC while enduring extra stress in order to help it get back to its optimal state. 

In this episode, learn about scientifically proven supplements that help support gut health.
Learn:

• The top 8 supplements to help heal the gut
• When taking a probiotic is not necessary
• How to know if you would benefit from these supplements
• What to look for when sourcing a supplement 
• How to fill your plate with foods naturally containing many of these recommended supplements (saves you money and the most effective!)
• My stance on taking supplements every single day
• & so much more!

If you enjoyed this episode, please leave a review + rating. Sharing is caring!

xx,
Katie

Let's talk about sleep.

The data clearly proves how sleep is a foundational pillar when it comes to your overall health and wellness.

In fact, I'm here to tell you that you are WASTING YOUR MONEY on all of the green juices and high quality supplements if you are not taking your sleep seriously.

If you are looking to improve your energy, lose weight, increase your metabolism, decrease your sugar cravings and minimize anxiety levels, you have to care about your sleep.

And the quality matters, not just the quantity.

In this episode, you will learn how to ensure you are getting the quality sleep you need in order to maximize the time you do spend in between the sheets.

I discuss my Night Time Routine Checklist -- the 7 things you need to be doing in order to optimize your sleep so that you can become the healthiest version of YOU!

Grab the PDF Night Time Routine checklist HERE

Join me for a powerful conversation around the real reason you are unable to heal your gut issues such as chronic bloating, constipation/diarrhea, anxiety/depression or eczema or acne. 

I discuss the single most important thing you need to be doing when it comes to maintaining good gut health - spoiler alert - regardless of how well you are eating and supplementing with probiotics, if you do not take this one thing seriously, you will forever experience gut issues. 

Tune into this week's episode to learn all about the gut-brain connection and how mindset, stress management & breath work all need to be apart of the conversation when we are talking about how to heal the gut.

Are you addicted to sugar? With over 100 different names for it, it's nearly impossible to avoid sugar these days!

Rather than fearing sugar, I want to empower you to be able to go within your body and know the signs and symptoms of what too much sugar in the body feels like. 

In this episode, we talk about sugar- both the real form as well as the artificial "zero calorie" options out there and how they both are harmful if consumed in excess. 

Tune into learn all about: 

• ️The truth about sugar and why artificial sweeteners may be too good to be true
• ️Symptoms you may be overdoing it on sugar
• ️How to ENJOY sugar this holiday season without the massive blood sugar spikes and crashes
• ️Which sugar alternatives I recommend
• ️How to crowd out sugar by adding IN various fruits, veggies & lifestyle hacks
• ️How to get to the root cause of your sugar cravings

Cannot wait to hear what you think of this one, friends! 

PS: I send out a FREE gift to my newsletter friends at the beginning of each month. Sign up here so you too can get in on the fun!

With all of the different “detox” programs, diets, information, and products out there, you’ve probably been conditioned to think that you have to go through some tortuous diet or drink weird teas to detox your body. 

But you don’t actually need to learn how to detox your body, as your body should be doing this on its own, every single day. 

However, with our modern lifestyle and toxin exposure, the body can become overburdened with toxins; thus, disrupting our body's natural ability to detoxify on its own. 

In this episode, you will learn: 

• What are the signs and symptoms that would indicate your body is not detoxifying properly
• What causes the body's detoxification system to work sub-optimally 
• Do juice cleanses really work? 
• What you can do from a supplement, dietary and lifestyle perspective to help your body's detoxification pathways get back to working effectively and efficiently 
• What systems are involved in the body in the detoxification process
• What you should be doing daily to support your detoxification system
• Why some people have a more difficult time detoxifying toxins

This is a really timely episode given the holidays are approaching and your news feed will soon be inundated with detox teas, pills and crazy diets. After listening to this episode, you will feel empowered and confident to say NO to those expensive marketing gimmicks and instead focus on the basic fundamentals of nutrition and a healthy lifestyle. 

Enjoy the show!

Join us for an empowering, educational & inspirational conversation with Maddie Miles.

Maddie is an integrative health practitioner, herbalist, women’s hormone expert, women’s health activist, and founder of Peace. Love. Hormones - A brand that ends period Stigma and empowers women through menstrual health education and top quality functional supplements. She created an herbal supplement  (SOOTHE) that helps heal hormone imbalances and prevents PMS. 

In this episode, we discuss: 

• Is the BC pill harmful to our hormone health long term, and if so, why? 
• How Maddie became passionate about helping educate women on their own bodies + have PMS free periods without the use of oral contraceptives 
• Cycle syncing + the how, what & why
• How to prevent pregnancy if not using a contraceptive
• Is fasting helpful for women? For those who want to fast, what should they consider before trying? 
• Why do we experience PMS? 
• What are ways to balance our hormones from a lifestyle + nutritional standpoint?
• & so SO much more

Friends, you do not want to miss out on this incredibly insightful + empowering episode.


PSSTTT... If you are interested in purchasing SOOTHE, use code: PODCAST for an exclusive discount.

Be sure to give Maddie a follow + check out her website for more resources on hormone health + tips to balance your hormones and have PMS free periods.

While stress is an inevitable part of life that we cannot avoid all together, we can help the body respond to it better.

From sleep disturbances, work concerns, family stress, emotional triggers, to more.. the body deals with quite a bit of stress in today's day and age. More than it is equipped to do. 

Ironically, obesity is also at an all time high and our food system is not the only thing to blame. 

Today, we are faced with constant stimulation-- from technology,  traffic and trying to keep up with the Jones', we are always on.

For those of you who are frustrated with increased belly fat despite how often you workout, this podcast episode is one you are going to want to listen to.

In this episode, I cover:

• How stress impacts our hormones that are responsible for maintaining a healthy body weight
• The difference between acute and chronic stress
• How the body does not know the difference between physical and perceived stress
• How fat is stored in the body, regardless of what you ate
• Intermittent fasting + how it may be hurting you rather than helping you
• How dysregulated blood sugar levels impair hormone health
• How to incorporate some simple de-stress protocols 

Blood sugar is linked directly to how we function and feel. 

It impacts:

• Mood
• Appetite
• Sleep
• Ability to manage weight 
• Cravings
• And so much more!

In order to optimize our health, it is critical to understand what blood sugar is, how it should function normally & most importantly.. how to strike the right balance when it comes to blood sugar levels. 

Tune into today's episode to learn about:

• Blood sugar regulation in a healthy body
• The blood sugar roller coaster and how to prevent it
• Effects of high and low blood sugar
• What steps to take in order to balance your blood sugar 

To learn more about the product I am using currently to track my daily blood glucose, check out their website here. 

Need support with managing your stress & anxiety? Download my FREE guide with my top 5 tips to effectively calm and reduce anxiety and beat overwhelm HERE.
 

In today's episode, I discuss secondary amenorrhea aka: losing your period. This typically happens in your 20's, 30's, or 40's. 

This episode is for any female who has irregular/absent periods OR is frustrated with how hard they are exercising, yet seeing little to no results. In fact, you may feel as though you are regressing. 

I share my own personal story of losing a period for 4 years in my mid-twenties-- how I lost it, what I was doing to lose it, and what specific action steps I took from a dietary+ lifestyle & supplementation standpoint to get it back.

Spoiler alert: This podcast episode debunks some of the most common health fads out there today--from the ketogenetic diet, intermittent fasting to low/no carbohydrates. 

Enjoy the show!