Katie Duda - Podcast Details

Shows

Branding Your Business49. Do It Now - Why Leaving Her Job In Tech Helped Her Find Her Voice with Katie DudaIn this raw and powerful episode, Katie Duda, Integrative Health Practitioner and author of Fix Your Gut, Transform Your Life, opens up about her near-death experience with anorexia and the healing journey that followed. From restoring her health to leaving a high-paying tech job to pursue her calling full-time, Katie shares what it really looks like to live a life of alignment. We talk about the silent signals our bodies give us, the cost of staying in environments that drain us, and how stress and disconnection from self can quietly wreak havoc on our health. If you've ever felt...2025-04-0848 min

The Real Raw You Podcast099: From Passion to Product: Meredith Cochran on Maintaining Integrity and Managing BurnoutIn this episode, Katie interviews Meredith Cochran. Meredith is a serial entrepreneur with a passion for authentic conversations and high-quality craftsmanship. Meredith has a Cellular Molecular Biology, Electrophysiology, and Traditional Chinese Medicine background. She uses this experience to pursue her passion for preventive health and food-as-medicine. Meredith is an accomplished author and former CEO/founder of The Osso Good Co., which she grew to an omnichannel business model and millions in revenue. She is currently focused on her role as Founder/CEO of Shareable (www.meredithcochran.com), where she operates as a fractional marketing team for several CPG brands i...2024-10-1152 min

The Real Raw You Podcast098: Breaking Free from IBS with Morgan LewisStruggling with IBS or chronic gut issues? Feeling overwhelmed by conflicting advice on fasting, supplements, and food sensitivities? This episode is a must-listen for anyone seeking clarity and actionable strategies for gut health. Join Katie and holistic gut health expert Morgan Lewis as they unravel the mysteries of gut healing and offer practical, personalized solutions.If you’ve been grappling with digestive distress, food sensitivities, or the confusion of navigating wellness trends, this episode will provide you with valuable insights and expert advice. Morgan Lewis brings a wealth of knowledge to the table, discussing how everyday toxins, fa...2024-09-1247 min

The Real Raw You Podcast097: How to 4x Your Chances of Getting (and staying) Pregnant with the Founders of WeNatalIf you have been struggling to conceive, or are dreaming of becoming a parent within the near future, this episode is a must listen to!! In this enlightening episode, join hosts Katie and the visionary founders of WeNatal, Ronit Menashe and Vida Delrahim. They delve into their personal struggles with fertility and how these led them to create a revolutionary prenatal supplement that includes both men and women in the fertility journey. Discover the science behind their unique approach, the importance of sperm health, and how optimizing both partners' health can transform the path to...2024-06-1748 min

The Real Raw You Podcast095: Beating Busy Woman Syndrome: Transform Your Health with HypnotherapyUnlock the Power of Your Mind: Discover How to Go From from Busy Woman Syndrome to Therapeutic FreedomIn this transformative episode, Brooke Ansley, a leading hypnotherapist for female entrepreneurs and women in tech, shares her personal journey from living under the weight of anxiety and high blood pressure to finding liberation through hypnotherapy. Learn how she went from being a contestant in the Miss America competition and working in high-stress event planning to embracing and teaching the powerful techniques of therapeutic hypnosis. This episode is crafted for anyone struggling with anxiety, feeling overwhelmed by...2024-05-1654 min

The Real Raw You Podcast094: Regaining Your Menstrual Cycle: Period Recovery Postpartum, Post-BC Pill & BeyondDiscover how to regain and optimize your menstrual health in this episode. From dealing with irregular periods my entire life, I share my own journey of frustration, hopelessness, and how I came out the other side. This episode was created for women facing challenges with irregular periods, those recovering postpartum, or anyone looking to conceive in the near future. If you’ve recently stopped hormonal contraceptives and are seeking natural ways to balance your hormones, this discussion will provide valuable insights.What you will learn:- Understand the Impact of Lifestyle and Nutrition: ...2024-05-0327 min

The Real Raw You Podcast093: 3 Reasons to Say Goodbye to the Scale: Why Your Health Is Not Found In a NumberJoin host Katie Duda as she challenges the reliance on scales for health measurement, advocating for a holistic view of well-being. This episode is a must-listen for anyone ready to break free from weight-centric health metrics and embrace a comprehensive approach to wellness.Highlights:- Katie’s Journey: From battling an eating disorder to discovering holistic health, learn why Katie advocates looking beyond the scale.- The Myth of the Scale: Discover why weight doesn't accurately reflect health and the dangers of scale obsession....2024-03-0928 min

The Real Raw You Podcast091:Navigating Life’s Transitions: From FinTech to Health EntrepreneurToday’s episode speaks to my personal story of navigating a major life change. After juggling growing my health business alongside a FT job in FinTech for the last 5 years, I finally made the decision to pivot out of the FinTech industry and leave behind a comfortable corporate job in pursuit of finding greater purpose and fulfillment within the health industry. Main Themes Discussed:Journey Through Life Changes: I share the ups and downs of my recent life changes, from working in financial tech to starting a health business, while also juggling the...2024-02-0123 min

The Real Raw You Podcast086: Postpartum Recovery/Gaining Weight during Menopause/How to Lose Fat and Gain MuscleIn this episode of the Real Raw You podcast, Katie Duda dives into a crucial and often misunderstood phase of life that brings about significant hormonal changes and shifts in our well-being: post-partum, peri-menopause & menopause. Join in on this must-listen-to conversation as we explore what happens during this stage of life, how hormones like estrogen and progesterone play a pivotal role and the changes you should be making in diet, exercise, and lifestyle in order to optimize your well-being. Episode Highlights:How irregular/ absent cycles are like a tube of toothpaste running lowThe role o...2023-08-3121 min

The Real Raw You Podcast079: How your nervous system plays a critical role in your ability to healIf I were only allowed to rebalance 2 areas of the body, it would be the gut & nervous system. The reason being is that without a healthy functioning gut and balanced nervous system that feels safe, nothing else that you do to try and achieve optimal health will matter. Our bodies main goal is to protect us – so use your symptoms as feedback from your body signaling to you if something is or isn't working. If you feel like you have tried “all of things” when it comes to weight loss, supplements, exercise...2023-05-121h 05

The Real Raw You Podcast078: Suffering from Bloating, Gas, Anxiety, Skin Issues? How to Heal your Gut HealthDo you struggle with GI discomfort? With nearly 75% of Americans having a GI imbalance, chances are you do. Our gut microbiome is interconnected to all other systems in our body -- from immunity, to reproductive health, hormones, to mental health and everything in between. Our gut can be thrown off by many things from the food we eat, certain medications, how we are eating our food, emotional and physical stressors. and so much more. In this episode, I share with you the exact steps I am currently taking to restore my gut microbiome after having my second c...2023-04-2440 min

The Real Raw You Podcast077: The Missing Factor in Getting Sick and also Getting BetterHave you heard of the NeuroEndoImmunology loop?NeuroEndoImmunology is a fascinating field that explores the intricate connections between the nervous, endocrine, and immune systems. Essentially, both your endocrine (hormone) and immune systems are impacted upstream by your nervous system which starts in your brain. Wild, right? Because we are constantly getting feedback from our thoughts, feelings, emotions and environment, it is critical that you are aware of how this feedback loop happens so that you can start to be mindful of ways to calm your nervous system through less input.2023-02-2345 min

The Real Raw You Podcast076: How Stressed are you? How Stress is Causing Hormone Imbalances and How to Combat itStress is at the root of nearly all dis-ease today, including the most common hormonal imbalances: -PCOS-Estrogen Dominance-PMS-Irregular/ Absent Period -Hashimotos Thyroiditis (Hypothyroidism)The problem is many of us do not recognize or realize that our body is under intense stress. We may have been operating this way for decades, or we could have other undiagnosed underlying issues in the body such as a gut imbalance or a viral infection that are causing the body stress. In this episode I’ll help you further understand your stress and empower you...2023-02-1642 min

The Real Raw You Podcast075: A Recent Health Scare with my HusbandTune in to today's episode as I reveal the details surrounding a recent health scare my husband went through that served as a wake up call. (side note: he is ok)This episode highlights how we cannot put health in a box and rely on external appearance alone to inform what is going on inside someone's body. My husband is a relatively healthy guy, very young (30) and from the outside looking in, nobody would have guessed what was actually happening inside of his body. After being together for nearly 11 years, this health scare...2023-01-1337 min

The Real Raw You Podcast074: A Sustainable, Holistic Way to Achieve Your Health Goals in 2023It's the first week of the year, and if I had to bet, I'd imagine you are already feeling the pressure of having to set ambitious health goals, and clean up habits that are no longer serving you. The health industry is notorious for flooding you with new sugar detoxes, juice cleanses, and supplements to take to help you kick off the year strong.What if I told you that in order to unlock and transform your health, you need to actually RUN away from these quick fixes and crash diets? Before you se...2023-01-0325 min

The Real Raw You Podcast073: The 4 Biggest Weight Loss RoadblocksIn this episode, you will learn about the top 4 health roadblocks that are preventing millions from reaching their health goals. If you are trying to:-Lose weight-Balance your hormones-Heal your gutthis episode is a must!These mistakes are likely health trends that you have picked up on that are long-term causing a cascade of hormonal issues in your body. Chances are, you likely do not even realize they are hurting your health!I hope this episode blesses you + helps...2022-12-0740 min

The Real Raw You Podcast072: The Dangers of EMFs + How to Reduce Your ExposureWe are more connected to technology than ever before, yet ironically at the same time, we are the sickest we have ever been. While many will dismiss that there are any negative health consequences from EMFs (electromagnetic fields), the research proves otherwise. EMFs have been well-studied, and the long term physical and psychological implications are not worth overlooking. Most notably, EMFs have a direct correlation to:-Decrease immunity -Infertility (both male and female)-Neurological damage-Impaired sleep quality-Multiple cancers Learn more about what EMFs are, where they...2022-11-0436 min

The Real Raw You Podcast071: Run These Labs to Optimize Your FertilityIf you are thinking about conceiving in the next 3-6 months, you are going to want to grab your pen + paper and listen to this episode. I unpack all of the labs I suggest running in order to ensure both you and baby are setup for success! Topics discussed: What the 'primester' period is and why it is important to give your body 90 days to prepare prior to conceptionWhy not everyone should get pregnant, even if they canWhat supplements I was taking prior to TTCThe exact labs I suggest running with optimal, functional medicine ranges vs. co...2022-10-0731 min

The Real Raw You Podcast070: Our Journey to Getting Pregnant with Baby #2We are expecting our second sweet baby and I'm sharing with you the behind the scenes to of our fertility journey. The road to getting pregnant was unlike we expected (as is how God works with all things), and I'm sharing all of the juicy details about it. In this episode. you will learn: What both my husband and I did to prepare for conception from a lifestyle, diet and supplementation standpoint. How long we tried Our breastfeeding journey as it relates to getting pregnant with baby #2My real, honest thoughts on how I'm feeling about havin...2022-09-1845 min

The Real Raw You Podcast069: How to Exercise for Your Body Type + Signs You Are Overdoing ItWe all know that exercise has profound health benefits. From releasing neurotransmitters to boosting serotonin & dopamine, to balancing immunity, to improving sleep... exercise is one of the most effective ways to increase longevity. However, I see this in my practice far too often: most people are doing the wrong type of exercise for his/her body type and are OVER DOING IT. Exercise should never tax your nervous system, which is what is happening to millions of chronically burnt out Americans today.Tune into this episode to learn:How to identify what yo...2022-06-1633 min

The Real Raw You Podcast068: The Hormone: Weight Loss Connection: How to Get Rid of Excess Fat (For Good)With over 50 million Americans going on a diet each year, only for 80% of them to fail... it is time we stop looking for quick fixes/solutions to lose weight and instead look at how to properly address weight loss from a longterm, sustainable standpoint. The trendy diets such as Keto, Intermittent Fasting & HCG diet no not address our hormones. If you have been feeling like no matter how little you eat, or how much you exercise, you cannot lose that stubborn belly fat, this episode is for you. I address the 5 key hormones tha...2022-05-2041 min

13th Floor MusicTalkBlues rockin' Katie Henry is On Her Way!Katie Henry is a blues/rock guitarist/singer/songwriter/vocalist based in Philadelphia, Pennsylvania. Here she is to tell us about making her new album, On My Way.The 13th Floor’s Marty Duda spoke to Katie recently, although the new album has been out since January. But, as you’ll see, it’s never too late to hop on the blues train.2022-05-1114 min

The Real Raw You Podcast067: What Do Your Cravings Mean?Have you ever wondered what your cravings are trying to tell you about your overall health and wellbeing? The thing is, we should not view cravings as a weakness or lack of “willpower”. Cravings are merely a communication tool your body uses to signal it's not getting what it needs.If you struggle with constantly craving sugary sweets, or salty chips and are serious about getting to the root cause of your cravings, tune into this juicy episode where I dive into this topic and give you a simple framework to use in order...2022-05-0335 min

The Real Raw You Podcast066: The Best Exercise for Gut HealthIf you love a good HIIT session (high intensity interval training), but are also dealing with a gut based issue, this episode is for you. Though HIIT sessions can be efficient, it's easy to go overboard, which can end up being more of a hindrance than a help when it comes to weight loss. Tune into this episode to learn: On a mechanical level, what happens in the body during a high intensity classWhat are signs your body is no longer benefiting from your HIIT sessionsWhy the research on HIIT is flawed What happens to y...2022-04-2222 min

The Real Raw You Podcast065: Why Am I Bloated All of the Time?Have you ever been told that your gas, bloating + bowel issues are "normal"?Sadly, this happens far too often.Nearly 74% of Americans are walking around with GI discomfort. Symptoms include:GasBloating (think hard, distention + general sense of tightness)BelchingAcid-refluxConstipation or loose stoolsAnxiety...yet only a fraction of those folks are actively doing something to address it + get to the ROOT cause.Though common, GI distress, especially bloating, is not common.In this episode, I discuss the highly popular + common topic: Bloating. You w...2022-04-0637 min

The Real Raw You Podcast064: 9 Steps to Heal Leaky GutHave you heard of the term Leaky Gut? Leaky gut is extremely common in today's modern society given our diet, stressors & toxin exposure; however, it rarely is diagnosed in medical offices.Here are some of the symptoms of a leaky gut: GI issues: gas, bloating, crampsBrain fogFood intolerancesEczemaAnxiety/depressionFatigueAside from not wanting to experience the debilitating symptoms listed above, it is critically important that you do not let leaky gut go untreated for an extended period of time.If left untreated, it can lead to autoimmune disease such as...2022-03-2739 min

The Real Raw You Podcast063: Why Cholesterol is Not the Enemy + What to Avoid Instead In Order to Avoid Heart DiseaseIn this episode, I shed light on a wildly popular myth: That dietary cholesterol is bad; therefore, should be removed if have high cholesterol and you want to avoid heart disease.For more than 35 years, the federal government's US dietary guidelines told us to remove food rich in dietary cholesterol (egg yolks, full fat dairy, animal meat, coconut oil) because of the mistaken belief that eating cholesterol would promote heart disease. That couldn't be further from the truth. It is now clear that for most people-- the cholesterol found in food does not ele...2022-03-1641 min

The Real Raw You Podcast062: 7 Ways to Boost Your Metabolism (that have nothing to do with calories!)Do you think you have a slow metabolism?Unfortunately, we have been buying into this VERY outdated belief that metabolism is a simple math problem: energy in (calories) < />The problem with this is that our bodies are MUCH more complex than a simple math problem. In fact, calories and the scale are only causing more harm as they tell you VERY little about your health.Tune into this episode to learn the 7 steps you can take to boost your metabolism (that have nothing to do with calories-- hooray!)Enjoy the show!2022-02-1039 min

The Real Raw You Podcast061: How to Heal the Emotional Body: How the Emotional Body Impacts the Physical BodyHave you heard of healing the emotional body?The emotional body refers to the impact that suppressed emotions, past trauma, a negative mindset & limiting beliefs all impact the physiological body.In other words, what you say to yourself and how you view life matters.Topics covered in this episode: My own personal struggle of identity and self-worth issues that stemmed as a very young child. I discuss how I had to learn the hard way how suppressing emotions and running away from feeling pain negatively impacts the physical body over time.If yo...2022-02-0235 min

The Real Raw You Podcast060: Q&A: How to safely boost metabolism after not eating, how long should I fast & moreQuestions answered on this episode (directly from the community):What are some healthy fat options other than avocado? How to gradually start eating more to boost your metabolism and nourish your body after not eating enough for years?How to safely gain weight?How long should I fast in the mornings? What should I eat first thing in the morning if I’m not hungry? Do I need to eat? How to know if I am doing the right type of exercise for my body? What are the signs of over doing it? Sign up for my...2022-01-2035 min

The Real Raw You Podcast059: Natural, Gut Healing SupplementsOur 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 t...2022-01-1434 min

The Real Raw You Podcast058: How to Upgrade Your Sleep Hygiene in 2022Let'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.2022-01-0731 min

The Real Raw You Podcast057: The Real Reason You Cannot Heal Your GutJoin 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, st...2021-12-1843 min

The Real Raw You Podcast056: How to reduce sugar cravings + an honest review of sugar alternativesAre 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 w...2021-12-0735 min

The Real Raw You Podcast055: Does your body need a detox? Signs to look out for & my top tips to support detoxification, holisticallyWith 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...2021-11-1939 min

The Real Raw You Podcast054: Maddie Miles, Hormone Health Expert, How to Experience a Pain-Free PeriodJoin 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...2021-10-211h 06

The Real Raw You Podcast053: The Stress + Body Fat ConnectionWhile 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...2021-10-1533 min

The Real Raw You Podcast052: The Importance of Blood Sugar + Tips for Optimizing your Blood Sugar LevelsBlood sugar is linked directly to how we function and feel. It impacts:MoodAppetiteSleepAbility to manage weight CravingsAnd 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 bodyThe blood sugar roller coaster and how to prevent itEffects of high and low blood sugarWhat steps to take in order to bal...2021-10-0833 min

The Real Raw You Podcast051: Secondary Amenorrhea (loss of period) + How to Get It BackIn 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...2021-10-0143 min

The Real Raw You Podcast050: These Health Tips Will Transform Your Health (bonus: they are free!)In today's episode, I share my top health tips that are non-negotiable. These tips, if implemented, will transform your health. I promise you that. They are also completely FREE. No supplements, superfood powders or crazy diets I'm trying to push on you. Simple, science-backed tips that yield transformational results.Ready to learn what they are? Download + listen to this short, yet impactful episode. Enjoy! xxPSA: ICYMI... doors are opening SOON for my digital health coaching program, Nourish to Flourish! Be the first to hear about it by signing...2021-09-2027 min

The Real Raw You Podcast049: Leaky Gut + Dietary & Lifestyle Changes to Heal Your GutIf you don't know by now, #guthealth is more than your body's ability to process your food & have a bowel movement. Without a healthy, balanced gut, you can experience: Low immunityAutoimmune diseasesMood swings/disordersChronic fatigueLow metabolism/ weight gainHormonal imbalances& moreYes, #guthealth is paramount to your overall health. In this episode, you will learn about #leakygut. Symptoms you have leaky gut are: -Bloated all of the time-Frequent gas-Chronic fatigue-Brain fog-Mood swings 2021-09-0538 min

The Real Raw You Podcast048: Navigating Health Food Claims on MeatNavigating the grocery store today can be incredibly overwhelming. With nearly every company trying to claim they are a “health food”, it's hard to find a product without at least 4-6 different food claims on the package itself. Here are some of the most common food claims that exist today:Non GMOGluten FreeOrganic Cage FreeFree-RangeAntibiotic FreeNaturalGrass FedHow well do you actually understand these different claims? They can be rather confusing, and unfortunately, deceiving. Most food companies do not have your overall well-being in mind when they are creati...2021-08-2232 min

The Real Raw You Podcast047: Estrogen Dominance: How it occurs, how you know you have it, and what to do about itCalling all men and women: do you struggle with any of the following symptoms: Low sex driveIrregular menstrual periodsBloatingCystic acneMood swingsWeight gainBrain fogFatigue Insomnia PMSIf so, you may be suffering from an estrogen imbalance. Estrogen is an essential hormone that plays a role in our sex drive, fertility, mood and metabolism. AKA, it's really important to make sure it is balanced. Learn how estrogen gets imbalanced, and more importantly.. what to do from a lifestyle and diet perspective to help keep your estrogen levels healthy and balanced.Som...2021-08-0628 min

The Real Raw You PodcastIntermittent Fasting for Females: Is it Effective?2021-07-2522 min

The Real Raw You Podcast046: Feeling unmotivated, uninspired or stuck? Try these 4 tips 2021-07-1124 min

The Wilds DocsEpisode 10: "Day Twenty-Three"The season finale, in which we discuss what we think is happening, what we think might happen in season 2, and what we have absolutely no idea about. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-05-211h 03

The Wilds DocsEpisode 9: "Day Twenty-Two"It's Marty's episode! Sorry you've had to wait so long for these last two - the semester overwhelmed me. See you next season! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-05-211h 17

The Real Raw You Podcast045: The Kick In The A$$ You Need + 4 Practical Tips to Help Manage Overwhelm In Stressful TimesOk, time to be really honest with you all... life has been VERY stressful at the Duda household.We have had to make some really big family decisions that have been weighing on us now for ~ 2 months. What I've learned is that the brain hates change... after all, its main function is to protect. When it senses change, it resists it. In this episode, I'm sharing all of the honest details about how I've been feeling, the demons I've been facing and how I've been coping with my anxiety as of...2021-05-1427 min

The Real Raw You Podcast044: How to Wake Up With More Energy & Have The Best Day Ever 2021-04-2918 min

The Real Raw You Podcast043: Should you be eating carbohydrates?Low carb diets have been trending on and off for the past 20 years.In this episode, I provide you with a science-backed approach on why carbohydrates are the most important food group for health and weight loss. Yep. Move on over #ketodiet... I have a bone to pick with you!This episode is a juicy one packed with a ton of valuable information. I unpack:Why carbohydrates are important for weightlossThe different types of carbohydrates-- quality mattersHow calories in < >Enjoy the show!2021-04-1237 min

The Real Raw You Podcast042: HypnoBirthing explained: How to have a beautiful and empowering birthAlicia is a passionate HypnoBirthing® childbirth educator and Doula who supports and cares for women during their pregnancy and birth so they can experience these magical processes in a gentle empowering way.Listen in to this powerful and insightful conversation to learn: What is HypnoBirthing?Who is Hypnobirthing for and who can benefit from it?Do you have to have a natural birth in order for HypnoBirthing to work? What causes some labors to be more painful than others? Do you experience pain with Hypnobirthing and having an unmedicated birth?How to plan and prepare for labo...2021-03-2542 min

The Real Raw You Podcast041: Thyroid Health 101Hormonal imbalances and autoimmune disease cases continue to rise at a record rate year after year leaving people looking for answers as to why and wondering what they can do.🤨The health of your thyroid is largely dependent on the health of your gut (surprise, surprise).Curious how the gut and thyroid are connected? This episode has got you covered!I cover: What role the thyroid plays in your healthThe signs/symptoms of a thyroid imbalanceWhat causes a thyroid to malfunctionHow to support your thyroid through diet and lifestyleHow the gut and thyr...2021-03-1231 min

The Wilds DocsEpisode 8: "Day Sixteen"**SPOILER ALERT** Don't listen if you haven't already watched episode 8 of The Wilds on Prime Video. Join us for Shelby's episode! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-03-0453 min

The Real Raw You Podcast040: How to Fuel Your Body to Minimize Cravings & Optimize Your HealthDid you know that it is possible to eat healthy and be satiated after meals for 3-4 hours? If you find yourself hungry immediately after or shortly after a meal, this episode is absolutely you. I provide you with the framework I use with my 1:1 clients that is supported by science to help you be setup for success when building your plate.Remember, every individual is different, but this general framework tends to work with 95% of my clients.You will learn:The 4 components to strive for having on your plate at...2021-03-0426 min

The Wilds DocsEpisode 7: "Day Fifteen"Join Katie, Averill, and EmmaLeigh for a discussion of episode 7 of The Wilds from Prime Video! **SPOILER ALERT** We reveal details and spoilers from Episode 7, so don't listen until you watch the episode on Amazon Prime! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-02-261h 01

The Real Raw You Podcast039: 5 Effective Strategies to Overcome Overwhelm and Reduce AnxietyPerhaps you are feeling stuck, unmotivated, and over the pandemic. You are uninspired, lacking energy, and the lifestyle you had and the person you were before the pandemic seems so distant from where you are today- it is overwhelming in it of itself to think about your life going back to that point in time.Maybe you put on some pandemic weight, are dealing with some bloat, are comparing yourself to old photos of yourself pre-pandemic, and just miss your old life. Sound like you? ...2021-02-2635 min

The Real Raw You Podcast038: Signs Your Gut Needs Some Lovin' + Tips to HealPrioritizing your digestive health is imperative if you have desires to heal other parts of your body.Think of everything centering around the gut.It controls everything from mood regulation to hormone health + immunity and everything in between.Most people have been told that not having a bowel movement daily, gas & bloating are all normal. The reality is is that those symptoms are not normal and a sign that something is off with your gut. Tune into this episode to learn about what the top symptoms are of a weakened gut +...2021-02-1832 min

The Wilds DocsEpisode 6: "Day 12"Katie, Emmaleigh, and Averill discuss Episode 6 of The Wilds from Prime Video. **SPOILER ALERS** Do not listen if you haven't already watched the episode, as this podcast contains spoilers! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-02-1851 min

The Wilds DocsEpisode 5: "Day Seven"Katie, Emmaleigh, and Averill discuss Episode 5 of The Wilds (from Prime Video). Fatin's character development, plus the contrivance of the island experiment, and more on this episode of the Wilds Docs Podcast. Note: This episode contains spoilers about episode 5 of The Wilds. Do not listen if you haven't watched the episode! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-02-0957 min

The Real Raw You Podcast037: Interview Conversation with Lindsey Douros: What Getting Diagnosed with MS Taught Her About LifeIn this episode, guest Lindsey Douros talks about about how getting diagnosed with MS during COVID forced her to look inward and decide what in her life needed realignment. Lindsey talks about how her perspective of health completely shifted after her health scare, and what lifestyle and dietary changes she had to make.As mentioned in the show, here is the episode from the Peak Connection podcast where I talk about the mind-body connection, the detriments of chronic stress on the body & tips to manage overwhelm and anxiety.Check out more meaningful conversations on Peak...2021-02-0955 min

The Real Raw You Podcast036: Weight Loss, The Scale & The Type of Clients I Don't Work WithDo you find yourself using the scale as a metric to define your happiness/ overall success? Hint: if you step on it more than 1x/week, and your mood alters based on what you see on the scale, you definitely want to tune into this episode. I talk about: What weight loss really meansWithout doing the one thing I talk about in the show- you will never achieve true vitality, regardless of how great your diet and exercise routines areHow the scale is an inaccurate source to rely on when assessing your health status (not to me...2021-01-2923 min

The Real Raw You Podcast035: The #1 Health Tip I Can Give You (hint: it's free)The single most valuable piece of health advice I can give you is... this. Tune into this week's episode to learn what that tip is. Hint, it is free and I provide you with tools and resources to allow you to be able to put this tip into action as soon as tonight and start to feel the results.Enjoy the show!Want to learn more about my 1:1 health coaching packages? Schedule a free 15 minute health consult chat with me here 2021-01-2934 min

The Wilds DocsEpisode 4: "Day Six"**SPOILERS** Do not listen if you haven't already watched episode 4 of the The Wilds on Prime. Averill, Emmaleigh, and Katie discuss Toni's episode, and the sixth day on the island. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-01-2843 min

The Real Raw You Podcast034: Deconstructing Cravings: What do they mean?Have you ever wondered why you crave chocolate, caffeine or salty foods? Have you ever stopped to consider that cravings are a communication signal from your body letting you know something is out of balance? Tune in to learn the 8 most common causes of cravings, and suggestions I have for you on how to better get to know your own body and health status through your cravings.2021-01-2127 min

The Real Raw You Podcast033: Postpartum: An honest discussion about life after birthTune in to hear an honest opinion of what postpartum life has looked like for me being a new mom.I share the reality vs. expectations and all of the things I wish I had known prior to becoming a mom. My hope is that this episode inspires and empowers you to walk into postpartum with a sense of relief knowing you are not alone, whatever you are experiencing and feeling. Products (not essential, but made life significantly easier)Mama Products:Thayer’s Witch Hazel TonerPeri BottleFrida Mom ki...2021-01-1438 min

The Wilds DocsEpisode 3: "Day Three"**SPOILERS** Averill, Emmaleigh, and Katie discuss Episode 3 of The Wilds (Amazon Prime Video). This episode focuses on Dot, from Texas. Listen to their episode synopsis, discussion of key themes, and the the Wilds Docs' developing theories about the show. ** Do not listen if you haven't already watched Episode 3 of The Wilds, Season 1. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2021-01-1139 min

The Wilds DocsEpisode 2: "Day Two"**SPOILER ALERT!** Don't listen to this episode if you haven't watched Episode 2 of The Wilds on Prime yet. Averill, Emmaleigh, and Katie discuss "Day Two" of Amazon Prime's The Wilds. Hot takes on Rachel's "stereotyping," the feminist response to the male gaze, and our least favorite episode. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app 2020-12-3133 min

The Real Raw You Podcast032: Before you say goodbye to 2020, do this.Are you ready for 2020 to be over? You are not alone; however, the reality is is that the year 2021 is not going to bring positive change to your life unless you are willing to do a few essential things first.In this episode, I share with you some tough love that you likely need to hear in order to start living the life you desire and deserve!2020-12-3127 min

The Wilds DocsEpisode 1: "Day One"**SPOILER ALERT** Emmaleigh, Katie, and Averill discuss the first episode of The Wilds, a new series produced by Amazon Prime Video and created by Sarah Streicher. Notable highlights: the show's feminist overtones, teens and victims of trauma, and the intersectionality of the show.2020-12-2438 min

The Real Raw You Podcast031: Leo's Birth Story: A Natural BirthWhat a crazy ride it has been become a new mom. I have been waiting to record this episode for many weeks now and I am excited to share it with you! In this episode, I share my son Leo's beautiful birth story. I share how we prepared for labor, techniques I used that helped our labor tremendously, how the labor went versus my expectations, and a few other surprises! Freya app I used during labor: https://apps.apple.com/us/app/freya-surge-timer/id1447509164Doula/ Hypnobirthing coach: https://www.aliciacontreras.com/do...2020-12-2342 min

The Real Raw You Podcast030: Elaine Hayes, Founder of MNTSTUDIO on entrepreneurship, finding your purpose, miscarriages & fitnessIt was an absolute honor having Elaine Hayes on the show. Elaine is the owner and founder of MNTSTUDIO which is undoubtedly the best pilates studio in the entire Bay Area.In this episode, we cover: How Elaine left behind a career that was following the "success" path (according to paper) in order to pursue what she felt called to do at the age of 25.How Elaine took it upon herself to find work that was meaningful to her and connected with her soul.How Elaine started her business out of her spare bedroom in her San...2020-10-141h 20

The Real Raw You Podcast029: Intuitive EatingIf you have spent most of your life following the next new diet or restricting certain food groups to lose weight, you may feel like you are eternally stuck in a vicious cycle of good and bad when it comes to what is on your plate.What’s the answer to an eating plan that will work and make you feel good?🤔Intuitive eating👏🏻👏🏻In this episode, I teach you exactly how to say goodbye to food fears, ditch the calorie counting & lean into your own hunger cues by stepping into intuitive eating. Sign up...2020-09-3028 min

The Real Raw You Podcast028: Top 5 most common health mistakesThis episode unpacks the most common mistakes I see clients making on their journey to becoming healthy.Hint: many of these you likely have no idea you are making. I cut through the noise that exists out there today in the wellness world. You will walk away from this episode feeling clear, confident and empowered to set into your full potential!Show notes: To sign up for my VIP Waitlist to be the very first to learn about my upcoming digital course How to Nourish to Flourish, click here. 2020-09-1843 min

The Real Raw You Podcast027: Is This What Your Body Needs?Our bodies are not designed to keep up with the pace society demands us to move today.Learn the most practical tips (regardless of how busy you are) to help you slow down and give your mind,body & spirit the rest it wants and deserves in order to heal. 2020-08-2633 min

The Real Raw You Podcast026: Are You Addicted to Sugar?Do you experience frequent sugar cravings?Signs can include: Cravings for sugar and carbohydratesFrequent bouts of irritation, annoyance, anxiety or depression (which often dissipate after eating)Yeast or bacterial overgrowthInflammation or joint pain If so, you are not alone! Sugar is the most readily supplied ingredient in our food industry, often disguised even in our so called "health" foods. Learn all about why sugar cravings exist, and some practical tips on how to reduce those cravings so that you can start to enjoy life without riding the crazy highs and lows that come fro...2020-08-1131 min

The Real Raw You Podcast025: Most Common Nutrient DeficienciesDo you struggle with feeling: Low energyAnxiousBrittle nailsDigestive issuesA nutritional deficiency could be to blame.In this episode, I unpack:The 5 most common nutrient deficiencies that exist todaySymptoms associated with each nutrient deficiencyHow these deficiencies are causedHow to find out if you have a deficiencyWhat to do about it in order to get your nutrient levels back in balanceEnjoy this incredible valuable show!Katie 2020-08-0333 min

The Real Raw You Podcast024: Health Beyond the Food On Your PlateHEALTH IS MORE THAN FOOD😱In this episode you will learn the difference between Primary vs. Secondary Foods and how each of them nourish your body, mind & soul. The more you fill up on Primary foods, the less you have to focus on the secondary ones.When your primary foods are nourished, you will in turn WANT to nourish your body with wholesome foods. Why? Because you freaking love your life and don't want to hurt it with excessive behaviors in the form of poor nutrition.Listen to the show to find out wha...2020-07-2936 min

The Real Raw You Podcast023: Why You Are Hungry After You EatWe have been told that small meals every 1-2 hours is best in order to lose weight and speed up metabolism.The truth: Unless you have a special circumstance (diabetes, pregnant), this way of eating will cause damage to your gut long term.How long should you be able to go between meals? What does it mean if you are hungry within 1-2 hours after a meal?This episode will dive into the key areas to look at both on and off your plate if you find yourself looking...2020-07-2233 min

The Real Raw You Podcast022: Weight Loss <> Client Case StudyIn this episode, I talk through a specific client who came to me looking to lose weight. After we addressed the nutrition side of things, and she saw some initial progress, she then hit a wall and became frustrated. After we dug down and got to the root cause via lab testing, we realized it was this ONE thing that was holding her back from healing. Listen to the episode to find out what that one thing was and how she then was able to fully heal and achieve her goals. Enjo...2020-07-1538 min

The Real Raw You Podcast021: 7 Techniques to Manage Anxiety and Overwhelm 2020-07-0241 min

The Real Raw You Podcast020: Founder of BYLD Bar InterviewThis is a special show- the first ever interview podcast!I sat down to chat with Michelle Razavi, the founder of BYLD Bar, a high protein marine collagen bar about her struggles with an eating disorder and how she used her pain to fuel her into her purpose with starting BYLDBAR. We talk about SO many incredible topics in this show, including: How Michelle had more of a 'silent' eating disorder- the sneaky ones that aren't as obvious, but are equally as life-consuming and dangerous. How eating disorders can be masked with all of...2020-06-241h 03

The Real Raw You Podcast019: 3 Food Lies That are Making You SickSome of the biggest health myths I see people bought into (that I have had to unlearn myself over the years) are:All Calories Are Created Equal (You count calories)You Can Out - Exercise a Bad DietEating Fat Makes You FatThese are scientifically not proven and yet we have health professionals out there (or “experts) preaching these myths! If you are looking to learn why these myths are simply not true and find a better, SUSTAINABLE way to health.. this episode is FO...2020-06-1735 min

The Real Raw You Podcast017: Why You Should Ditch the ScaleDo you use the scale to determine your health?If you do, it only makes sense as that is what we have been conditioned to do ever since a young age. In this episode, I call BS on the scale. Not only from a scientific perspective, but a psychological perspective, the scale tells you so little about your overall health and there are much better metrics that you should be asking your doctor for other than your weight. I hope you enjoy the show!2020-05-2821 min

The Real Raw You Podcast018: Stepping Into Your Full PotentialIn a few short weeks, we will be HALF WAY through the year already... I keep thinking it is March.While 2020 has likely not gone according to expectations, it is important to not lose sight of the vision you casted for your life at the beginning of the year. The habits you wanted to break. The business you wanted to start. The health revelation you wanted to have. The new mindset you wanted to develop. Just because the world has required us to pivot does NOT mean we throw in the towel for th...2020-05-2822 min

The Real Raw You Podcast016: Food Intolerances vs. Allergies: Everything You Need To KnowHave you ever wondered how all of a sudden, a food group you once loved (or multiple) makes you bloat up like a balloon after eating it?Food sensitivities (or intolerances) have become a mainstream topic that we have come to accept as the new norm. There are SO many tests out there now that help you identify what you are sensitive to, which is great, BUT, how many of us are asking the question "why do I all of a sudden have so many food intolerances?" Will I e...2020-05-2043 min

The Real Raw You Podcast015: From No Period to Getting PregnantToday, we are getting real and raw. Well, don't I always? This episode uncovers the last 10 years of my life from almost losing my life to an eating disorder, to getting pregnant and the entire journey of ups and downs in between those 10 years.I sincerely hope you find hope and encouragement through this episode. If you or someone you know is currently in a waiting season, I pray this episode is exactly what you need to hear today and that you walk away with some tangible action items to go and talk to your doctor about...2020-05-1452 min

The Real Raw You Podcast014: The Top 3 Health Roadblocks Nobody Has Told YouTHE MOST COMMON REASONS FOR YOUR HEALTH IMBALANCESHint (not what you are used to hearing)On this episode, I share some common reasons why you might feel fatigued, hungry all the time, bloated, not energized and have brain fog DESPITE eating really well and exercising often. So, what gives? Tune in to find out! Enjoy the show lovies!LINK to "How Healthy is Your Gut Quiz!"2020-05-0432 min

The Real Raw You Podcast013: Does Eating Fat Make You Fat?We all know that the low-fat diet trends from the 90's are out, but has the fear of eating fat stuck with you? Do you worry if you eat fat, you will get fat? I answer that incredibly important and real question in today's episode.Enjoy the show, loves!!2020-05-0133 min

The Real Raw You Podcast012: How to Handle Emotional Eating During Stressful TimesThis episode is Q&A focused based off of questions I received in a recent workshop I did with my dear friend, Kirsten W. from Kleanwellness. Common questions I covered in today's episode include: What is the #1 wellness tip you are giving your clients right now to support their immunity?How do I know if I am truly hungry or emotional eating? What is the biggest mistake you see your clients making when it comes to wanting to heal and become their healthiest self?What if I just can't stop thinking about food nonstop?!...2020-04-2249 min

The Real Raw You Podcast011: The 4 Step Gut Healing ProtocolDo you struggle with gut issues? Chronic inflammation? Gas? Constipation? Tune in to today's episode to learn my proven 4 step protocol that you can implement today to start healing your gut. SHOW NOTES: Free real foods e-book HEREEnjoy the show!2020-04-1841 min

The Real Raw You Podcast010: Handling UncertaintyIt's no doubt that we are all facing crazy uncertain times. If you are one (like I was) to become paralyzed during times of uncertainty, this podcast episode is definitely going to be a valuable asset for you!2020-04-0821 min

The Real Raw You Podcast009: Chronic Stress On BodyCLICK HERE to download my 5 ways to heal the gut PDF Sign up for my FREE Health coaching challenge: HERE 2020-02-1930 min

The Real Raw You Podcast008: The Gut-Brain ConnectionCurious how your gut health affects your mind? In today's episode, learn how some mood disorders, like depression, anxiety, and ADHD, can originate from inflammation created in the gut. I also talk about a third pillar to this connection which is the gut-brain- SKIN connection. If you have problems in all 3 areas (i.e. depression, psoriasis, and chronic constipation), it’s a cue to look at the health of your gut. 2020-02-1328 min

The Real Raw You Podcast007: 7 Signs You Have a Hormonal Imbalance + How To HealGet my Top 5 Tips for Healing & Supporting Your Gut PDF HEREIf you are interested in getting to the root cause by getting your hormone levels tested, use THIS LINK to use the test that I used and recommend 10/10 times to all of my clients!2020-02-0635 min