Shows
Backyard HealthRelease the Valve–How to Rewire Digestion, Calm the Reflux & Heal the Gut Wall: Digestive Wellness Series | Ep. 31You don’t need to live on Tums. And reflux doesn't have to mean forever — when you understand the system.In Part 2 of this upper GI series, Erin walks you through the 5R functional healing framework — the exact method she uses with clients to address reflux at the root and finally relieve pressure, inflammation, and digestive chaos.You’ll learn:How to remove symptom triggers without starving or fearing foodWhat to replace when stomach acid and enzymes are missingHow to reinoculate your microbiome without making reflux worseWhich herbs and supplements help repair the gut...2025-07-3032 minBackyard HealthUpper GI Pressure– How Stress, Sphincters & Stagnation Cause Chaos: Digestive Wellness Series | Ep. 30Think reflux is just about acid? Think again.In Part 1 of this deep-dive series, Erin unpacks why most GERD sufferers are misdiagnosed, mistreated, and still stuck on PPIs — even when the real issue isn’t too much acid, but too much pressure in the wrong places.You’ll learn:The anatomy and purpose of the upper GI tract (and what happens when it breaks down)The 4 distinct types of reflux (GERD, LPR, refractory GERD, and non-erosive) — and why they require different strategiesHow stress, vagus nerve dysfunction, and digestive stagnation play a major role in...2025-07-2345 minBackyard HealthThe Realities of Fat Loss: What No One Tells You About a True Calorie Deficit | Ep. 29Think you’re failing because you’re hungry, tired, or not seeing the scale move? Think again. In this episode of Backyard Health, Erin pulls back the curtain on what a real fat loss phase feels like—physically, mentally, and emotionally.You’ll learn:Why hunger is a normal and necessary part of a true calorie deficitFunctional signs of active fat loss that go way beyond the scaleThe surprising hormonal and metabolic shifts that happen when your body starts burning stored fatHow to interpret your biofeedback (like sleep changes, cravings, and mood swings)The mindset reframes that mak...2025-07-1654 minBackyard HealthGrowth or Burnout: Which Kind of Stress Are You In? | Ep. 28You’re showing up. You’re pushing through. You’re doing “the hard things” because that’s what it takes to get healthy… right?But here’s the question no one asks: 🍋 Is that stress helping your body grow—or is it keeping you stuck?In this episode of Backyard Health, we dive into one of the most important distinctions in your healing or weight loss journey: the difference between a challenge that strengthens you… and a stressor that sabotages you.Because not all effort leads to results. And no...2025-07-0948 minBackyard HealthSupplements vs. Whole Foods: Which One Actually Works? | Ep. 27What’s actually better for your body — a handful of supplements or a plate of real food?In today’s episode of Backyard Health, we’re answering one of the most common questions I get: Should I be taking supplements… or can I just get what I need from food?We’ll unpack:How supplements deliver minerals differently than whole foodsThe risks of high-dose, isolated nutrients (and why they sometimes make you feel worse)Why whole foods offer minerals in a more balanced, body-friendly wayThe power of biodynamics — and how your body decides what to absorb...2025-07-0232 minBackyard HealthHow Gut Imbalances Sabotage Your Metabolism: Digestive Wellness Series | Ep. 26Is your gut holding you back from real, sustainable fat loss?In this episode of Backyard Health, Erin Botticelli peels back the layers on one of the most overlooked—but critical—systems in weight loss: your gut microbiome. From cravings and fatigue to inflammation and plateaus, your digestive health might be quietly running the show.You’ll learn:Why your gut is the “CEO” of your metabolism (and what happens when it’s inflamed or imbalanced)How to use food color as a nutritional strategy—with a breakdown of deeply pigmented foods and the powerf...2025-06-251h 01Backyard HealthMommy Brain or Mineral Imbalance? The Real Root of Your Mental Fog | Ep. 25What if your inability to focus, regulate your mood, or shake that “foggy brain” feeling isn’t about motivation or mindset — but a mineral imbalance your labs may have completely missed?In this episode, we dig into the critical — and often overlooked — relationship between iron and copper and how it affects your brain chemistry, attention, and nervous system health.Many people think of ADHD as a dopamine issue… but dopamine doesn’t make itself. It requires key cofactors — and two of the most important are iron and copper. When these minerals are out of sync, it can impair neur...2025-06-1943 minBackyard HealthThe Gut-Hydration Link No One’s Talking About: Digestive Wellness Series | Ep. 24You’re drinking the water. You’ve tried the digestive enzymes. You’re doing “everything right” — and yet, the bloating, brain fog, and post-meal heaviness won’t budge.What if the issue isn’t what you’re eating… but the fact that your cells are too dehydrated to handle it?In this episode, we’re digging into the connection between cellular hydration, total body water, and digestion — and why dehydration might be the root cause of the gut symptoms everyone’s blaming on food.We cover:Why drinking water isn’t the same as being hydratedHow lo...2025-06-111h 04Backyard HealthCrunchy, Creamy, Chewy: The Hidden Emotions Behind the Textures You Crave | Ep. 23Why do you crave ice cream when you're sad... and chips when you're stressed? It turns out your food cravings aren't random—they're emotional messengers in disguise.In this episode, we’re breaking down the psychology behind texture cravings and what they reveal about your mood, unmet needs, and patterns of overeating. From soft + creamy comfort foods to crunchy tension-busters, chewy distractions, and smooth indulgences, each craving has a deeper story—and understanding it is the first step to lasting behavior change.You'll learn:Why different textures = different emotional signalsHow your nightly snack routine...2025-06-0434 minBackyard HealthYou're Not Just Dehydrated—You’re Underfueled: The Metabolic Power of Water Weight | Ep. 22Think “water weight” is just bloat? Think again. In this episode, we dive into one of the most overlooked—and misunderstood—markers of metabolic health: total body water (TBW). If you’re working hard to lose fat but feel puffy, tired, or stuck, your cells might not be hydrated enough to actually burn fat.You’ll learn:Why TBW is a functional health marker, not just a hydration statHow to calculate your ideal water weight based on lean massThe surprising symptoms of low cellular hydration (even if you drink water daily)How to rebuild hydra...2025-05-2946 minBackyard HealthMetabolism Myths & Weight Loss Plateaus | Ep. 21Think you’re in a calorie deficit… but the scale says otherwise?In this episode of Backyard Health, we’re unpacking the most common metabolism myths and the reason your “perfect plan” might not be working. You’ll learn why fat loss stalls even when you’re in a supposed deficit—and how your lean mass, activity level, and metabolic state all influence how many calories your body actually needs.We’ll cover:Why traditional calorie calculators often get it wrongThe real definition of metabolism (and how it adapts)How a small calorie error over time leads to...2025-05-2145 minBackyard HealthWeight Loss Isn’t the Goal — It’s a Side Effect of a Healthy System | Ep. 20You’ve probably heard it before: “If you're in a calorie deficit, you’ll lose weight.” And… that’s technically true. But what no one tells you is how miserable that can feel if your body isn’t supported. In this episode, I’m breaking down why you don’t lose weight — your body does, and how things like hormone imbalances, poor metabolism, or emotional dysregulation make the process harder, slower, and a whole lot less enjoyable.We’ll unpack: ▪️ Why a slow metabolism doesn’t stop weight loss — it just makes it less efficient ▪️ What happens to your hormones when...2025-05-1414 minBackyard HealthBreaking the Overeating Cycle: Practical Tools You Haven't Tried Yet | Ep. 19Overeating isn’t just about food — it’s about what’s happening beneath the surface.In this episode, we unpack why overeating shows up, how it becomes a pattern, and most importantly, how to move past it in a sustainable, compassionate way. I break down the emotional triggers, habit loops, and body systems that quietly drive overeating — and share practical strategies to help you interrupt the cycle.You’ll learn how to: → Recognize the real reasons you overeat (it’s not about willpower) → Create simple systems that make healthy choices easier → Expand your “zone of familiari...2025-05-071h 02Backyard HealthWhy Clean Eating Isn’t Enough: The Hidden Role of Cell Membrane Health in Weight Loss Resistance, Part 1 | Ep. 17You’re tracking your food.You’re working out.Maybe even wearing a CGM.But you still feel stuck — cravings, fatigue, inflammation, slow weight loss.What if it’s not your macros? What if it’s your membranes?In Part 1 of this two-part series, we’re diving deep into one of the most overlooked drivers of metabolic dysfunction: cell membrane rigidity.You’ll learn:What your cell membranes are actually made ofHow fluidity impacts insulin sensitivity, hydration, and hormone responseWhat happens when membranes become stiff or inflamedThe role of omega...2025-04-3056 minBackyard HealthWhy Clean Eating Isn’t Enough: The Hidden Role of Cell Membrane Health in Weight Loss Resistance, Part 2 | Ep. 18If Part 1 opened your eyes to what your cell membranes actually do — Part 2 gives you the step-by-step plan to start fixing them.In this second episode of the series, we’re getting specific about the strategies and tools that support flexible, functional, and metabolically responsive cells.You’ll learn:The best eating patterns to protect and rebuild cell membranesSupplement strategies (with dosages) that make a differenceHow to test your membrane status through functional labs like the Omega-3 IndexWhat you can learn from basic lab patterns on a CMP or CBCWhy...2025-04-3039 minBackyard HealthBelly Fat, Burnout, and Blood Sugar: What Visceral Fat Is Really Doing to Your Body | Ep. 16The Truth About Visceral Fat — What It’s Really Doing to Your Metabolism (and How to Fix It)You’ve probably heard that belly fat is “bad,” but what most people don’t realize is that it’s not just about weight—it’s about what kind of fat you’re storing and what it’s doing behind the scenes.In this episode, we’re breaking down visceral fat—the fat stored deep around your organs that quietly drives inflammation, insulin resistance, liver overload, and even kidney strain. And here’s the kicker: you can be losin...2025-04-2342 minBackyard HealthHow to Get the Labs You Need—Even If Your Doctor Thinks You're ‘Healthy’ | Ep.15If you’ve ever been told your labs are “normal” but still feel exhausted, inflamed, stuck with your weight, or just off—this episode is for you.Standard lab ranges are designed to catch disease, not dysfunction. So while your doctor may be checking for red flags, they might be missing the early signs that your metabolism, hormones, and hydration status are already struggling.In this episode, we’re breaking down:What Labs Actually Reveal About Your Metabolic Health Why “normal” doesn’t always mean optimal—and how functional ranges give a better picture of how your...2025-04-161h 06Backyard HealthThe Restoration Episode: Sleep, Safety & the Metabolic State of Letting Go | Ep. 14If you’re tracking your food, working out consistently, and still feel stuck in your fat loss journey… you might be overlooking the most metabolically active part of your day: your sleep.In this episode of Backyard Health, I dive deep into the science of sleep and its massive impact on hunger hormones, body composition, metabolic flexibility, and emotional regulation. We’ll unpack why sleep isn’t just “rest”—it’s a crucial tool for healing, hormone balance, and sustainable fat loss.You’ll learn:Why poor sleep increases cravings, stores fat, and disrupts insulin sensitivit...2025-04-0958 minBackyard HealthWhen the Scale Goes Up: How to Stop Spiraling and Start Trusting Your Progress | Ep.13If you've ever felt frustrated that your fat loss progress is “too slow,” or panicked when the scale goes up overnight — this episode is for you.In this deep-dive conversation, Erin unpacks the real reason we struggle with consistency, sabotage our progress, and feel emotionally activated by the slow (but effective) pace of true fat loss. Spoiler: it’s not a willpower problem — it’s a nervous system and ego problem.You’ll learn: ✨ What emotional resistance actually looks like (and why it’s not failure) ✨ How the ego attaches to fast results and uses the scale as...2025-04-0247 minBackyard HealthCracking the Code: What Hair & Nails Reveal About Your Gut, Hormones, and Stress | Ep.12Thinning hair? Brittle nails? It’s not just about aging or bad genetics—it’s your body talking.Hair and nail symptoms are some of the most overlooked clues that something deeper is going on with your internal health. Whether it's chronic stress, poor gut absorption, hormonal imbalances, or nutrient depletion, these beauty-based complaints are often the first signs your body is out of sync.In this episode, we’re breaking down:The Real Root Causes Behind Hair and Nail Issues Why weak nails and hair loss are often linked to deeper...2025-03-2637 minBackyard HealthThe Motivation Myth: Why You Don’t Need It—And How to Rewire Your Brain for Consistency | Ep.11You've been told you need motivation to change your life—but what if that’s the wrong starting point altogether?In this episode of Backyard Health, we’re busting the biggest myth in the wellness world: that motivation is the secret to success. (Spoiler: it’s not.)I’ll take you behind the scenes of how your brain actually processes motivation—down to the chemistry—and explain why waiting to “feel motivated” is keeping you stuck.You’ll learn: ✨ The real science behind motivation (and why it fades so fast)✨ How to buil...2025-03-2250 minBackyard HealthStop Blaming Your Body: How to Use CGM & HRV Data Without Judgement | Ep. 10Have you ever looked at your blood sugar, HRV, or fitness tracker and immediately felt frustrated? You see a glucose spike and think, “I shouldn’t have eaten that.” Your HRV is low, and you assume, “I must not be recovering well.”🚨 But what if the numbers aren’t the problem? What if it’s the way you’re interpreting them?In today’s episode, I’m breaking down how Continuous Glucose Monitoring (CGM) and Heart Rate Variability (HRV) tracking can be powerful tools for understanding your body—but only if you learn to...2025-03-1439 minBackyard HealthWhy Change Feels So Damn Hard | Ep. 09Why does changing your habits feel so hard? Because it’s not just about food—it’s about grief.When you decide to lose weight, eat healthier, or change your lifestyle, you’re not just breaking habits—you’re letting go of a version of yourself that once felt safe and familiar. But no one talks about this emotional side of weight loss. And when we ignore it, we stay stuck in frustration, self-sabotage, and that exhausting cycle of starting over again and again.In this episode, we dive deep into:✔...2025-03-0537 minBackyard HealthUnlock Your Energy: Fitness Watch Metrics You’re Ignoring | Ep. 08You’ve got a fitness watch strapped to your wrist, but are you actually using it to its full potential? If you're only checking your step count and calories burned, you’re missing out on game-changing data that can help you train smarter, recover faster, and improve your overall health.In this episode, we’re unlocking the hidden power of your fitness watch and breaking down:✅ The 5 key heart health metrics you should be tracking (hint: HRV is a game-changer!)✅ Why Active Zone Minutes are more impor...2025-03-0246 minBackyard HealthYour Body is Sending You Food Signals—Here’s How to Decode Them | Ep. 07Ever wonder why you feel hungry at certain times but not others? Or why cravings hit out of nowhere? In this episode, we’re breaking down appetite as a body signal—what it really means, how it differs from hunger, and why understanding it can completely shift how you approach eating and weight loss.You'll learn:✅ The difference between hunger vs. appetite vs. cravings✅ How your nervous system and hormones influence your desire to eat✅ The surprising impact of blood sugar, stress, digestion, and sleep on appetite✅ Why emotions and neurotransmitters (dopamine, se...2025-02-0646 minBackyard HealthIs Your Metabolism Stuck? | Ep. 06Losing weight is one thing—keeping it off is a whole different ballgame.Most people think once they hit their goal weight, they can just go back to “normal” eating. But here’s the truth: how you lose fat is NOT how you keep it off. Your body undergoes major metabolic adaptations that change the way it burns and stores energy, making weight maintenance a whole new challenge.In this episode, we’re breaking down:💡 Why Weight Loss Plateaus Happen (And How to Break Through Them)What was once a calorie deficit will eventual...2025-01-2931 minBackyard HealthHunger Hormones Unleashed: How to Stop Cravings and Finally Feel Full | Ep. 05Have you ever felt like no matter how hard you try, you’re always hungry, craving all the wrong things, or struggling to stay on track with your fat loss goals? You’re not alone—and the culprit might just be your hormones.In this episode, we’re uncovering the hormonal triggers behind hunger, cravings, and fat loss struggles—and why your body isn’t working against you, but actually doing its job to survive. Here’s what you’ll discover:💡 The Hormonal Truth About Hunger and Fat Loss:How hormones like leptin and ghrelin influence y...2025-01-2825 minBackyard HealthWhat’s the Scale Really Telling You? | Ep. 04Unpacking Weight Composition for Smarter Fat LossEver felt frustrated by the number on the scale? You’re not alone. But here’s the thing: that number isn’t the whole story.In this episode, we’re diving into the fascinating science of weight composition—what your body is actually made of and why understanding this can completely transform the way you approach fat loss.💡 Discover why your weight is more than just fat (hint: muscle, bones, water, and organs play a huge role!) and how preserving muscle is critical for sustainable fat loss. We’ll a...2025-01-2740 minBackyard HealthBody Connection Movement | Ep. 03Movement = Connection = HealingIn this episode, Erin rethinks the way we approach exercise and weight loss. Disconnection from your body often shows up as anxiety, overthinking, lack of empathy, or even feeling like you can’t trust yourself with everyday activities—like eating without someone telling you exactly what to do. Over time, this disconnection can lead to unwanted weight gain.The solution isn’t more workouts. It’s daily body movement.Your workout accounts for less than 10% of your energy expenditure. Yes, muscle-building and cardiovascular training are important for metabolic health, but weight l...2025-01-2739 minBackyard HealthReprogramming your subconscious attitude | Ep. 02In this episode, Erin gives you a sneak peek into a module and lesson from her upcoming course: Fat Loss FlowChanging your behavior starts with your mentality. We all know when we are trying to become healthier we need to do things differently than how we currently are doing them, and everyone preaches “mindset, mindset, mindset!” Yet no one talks about how you *actually* do that.This episode walks you through it.Uncover the hidden mental mountains that are preventing you from reaching your health goals and making change so damn hard. This...2024-03-0649 minBackyard HealthLactose Digestion: intolerances vs sensitivities, tracking your symptoms & digestive tools | Ep. 01In this episode, Erin talks about everything you need to know about lactose digestion.-why it's an issue for some people (& what the gut is actually going on with lactose intolerance!?)-how to tell the difference between lactose intolerance & a dairy sensitivity-real talk about ways you can actually track your symptoms-tools and strategies to add to your digestive toolkitWelcome to Backyard Health, the podcast for regular people who want to achieve optimal health. I'm Erin Botticelli MS, RD, LDN, the voice behind the mic, and I'm so excited to...2024-02-2354 min
Sunday ShowcaseMutual Presents: MADCON 2022- Saturday 3: Non-Podcast ContentNon-podcast content for audience engagement (video content, live shows, merch, companion pieces like TTRPGs and short stories) with Tony, Ed Jowett, Paul, Cai, and Erin! Learn more about your ad choices. Visit megaphone.fm/adchoices2022-09-251h 32
Sunday ShowcaseMutual Presents: MADCON 2022- Saturday 2: CrowdfundingThis session Jaqi Seelagy, Ed Jowett, and Erin talk about Crowdfunding! Learn more about your ad choices. Visit megaphone.fm/adchoices2022-09-191h 37
I Have Some NotesI Know What You Did Last SummerThe first full episode of Season 2 also happens to be our Halloween Spooktacular, in that we half-heartly picked a mediocre 90s slasher flick to fix. Ah the nineties, when NBC ruled the ratings, comic artists were obsessed with underboob and PG-13 "horror" films crushed it at the box office. This month we take on I Know What You Did Last Summer, a movie that wouldn't raise your grandma's heartbeat. We examine what to keep (not much) what to cut (Freddie Prince Jr.) and what to change to fix this dull slasher. Our guests this week are fan favourites Erin...2016-10-301h 04
I Have Some NotesSide Notes - Season TwoI Have Some Notes returns for Season Two…sort of! While this a "Side Notes" episode, the mini episodes will now be a permanent feature of the show used to tee up our next full episode, as well as chat about what we've been watching and the movie world at large. That means you the listener will be getting two episodes of I Have Some Notes a month instead of one. That's like *counts fingers and toes* like double the amount of episodes! In this mini-episode Colin and Gregg talk about some tweaks to the show format and get yo...2016-10-2623 min
The Unknown StudioThe Ill-informed Oscar Show | S05E07People love talking about movies — whether they're according-to-Hoyle qualified to or not. And we're no different. But Scott and I aren't going to deign to talk movies on our own, oh no! In this episode, we chat Oscars with Mark Jowett, Gregg Beever, and Erin Bourne — variously regulars on the Inglorious Hipsters podcast and Edmontonians at large!
The panel does its best to guess — based both on Hollywood politics and the merits of the individual films — who will win the major categories, and even some of the minor ones. Give us a listen and share your predictions!
Image by ebbandflowphotography on Flick...2014-02-2600 min