Shows
The NTG MethodHow to Feel Like Yourself During the HolidaysFeeling off during the holidays? This episode shares five simple, realistic tools to keep your energy, digestion, hormones, blood sugar, and hunger cues steady — without restriction or “starting over in January.” For easy protein + fiber snack ideas, head to my Substack.Support the show
2025-11-1921 minThe NTG Method3 Tools I Swear By for Toning Up — Light Structure, Real Results.Learn the 3 tools I swear by for toning up with light structure and real results. You’ll also find 3 exclusive high-protein, high-fiber recipes on my Substack — and it’s your final chance to join the New & Improved NTG Rebalance, a 14-day reset built for women’s metabolism and hormones.Support the show
2025-11-0516 minThe NTG Method3 Things Actually Helping My Energy & Hormones (No Extremes, Just Real Life)In a full, busy season — six months postpartum, teething baby, short naps, and energy all over the place — these are the three simple habits keeping me grounded, energized, strong, and balanced.They’re realistic, evidence-based, and built around real food, minerals, and micro-habits that actually fit your day — whether you’re postpartum, perimenopausal, or just pulled in a million directions.For the Glow-Up Coffee recipe, product links, and full details, head to Substack: nourishthriveglow.substack.comSupport the show
2025-10-2214 minThe NTG MethodWhy Fat Loss Feels Harder in Perimenopause — and What to Do About ItIf you’re in your 30s or 40s and feeling like your metabolism suddenly stopped working — this one’s for you.In this episode, we break down why fat loss feels harder in perimenopause, what’s actually happening hormonally and metabolically, and the 6 science-backed strategies that make fat loss possible again.You’ll learn:How fluctuating estrogen impacts fat storage, blood sugar, and sleepWhy you need more of certain nutrients (not less)How to create a smart deficit that works with your hormones3 NTG tools you can start this weekExample meals that...
2025-10-1517 minThe NTG MethodCircadian Fasting for Women: The Science of When to Eat for Hormones, Energy & Fat LossMost of us think metabolism is about what we eat — but when you eat might matter even more. In this episode, Sarah breaks down the science of circadian fasting — a gentle, daylight-aligned approach to time-restricted eating that supports hormones, energy, and metabolism (without skipping breakfast).You’ll learn: • Why women respond differently to fasting — and what the research actually shows • How meal timing impacts cortisol, insulin, and fat storage • My ideal “circadian day” — light, meals, movement, and wind-down routines • The 3 daily anchors to sync your biology: morning light + movement, eat with the sun, and even...
2025-10-0820 minThe NTG MethodTiming Is Everything: How Circadian Rhythms Affect Weight Loss, Hormones & EnergyYour body runs on a 24-hour clock — your circadian rhythm. When you align meals, light, and movement with this rhythm, weight loss feels easier, hormones stay balanced, sleep improves, and energy stabilizes. In this episode, Sarah breaks down the science of circadian rhythms and how women can use timing as a fat-loss and hormone tool.You’ll learn:Why the same meal burns up to 40–50% more calories in the morning than at night.How disrupted rhythms (late meals, light at night) slow metabolism and worsen cravings.The powerful link between circadian and infradia...
2025-10-0120 minThe NTG MethodMy PMS Routine: Foods, Drinks & Habits to Ease Cravings & BloatingThis bonus episode is a peek inside my exact PMS routine — the foods, drinks, and habits I lean on the week before my period to ease bloating, cravings, and fatigue.You’ll learn:Morning “Glowing Greens” + gut-soothing drinksHormone-friendly meals (Metabolism Oats + Turkey Pumpkin Chili) Why workouts feel harder + what movement works bestThe quick checklist I follow to keep energy and mood steadySmall, realistic shifts → big relief in PMS week.👉 See show notes for recipes and links to my full PMS checklist.Support the show
2025-09-2425 minThe NTG MethodHow to Reduce PMS Symptoms Naturally | Foods, Lifestyle Tools & Supplements That WorkPMS is common — but it’s not inevitable. In this episode, I break down:What’s really happening in your cycle the week before your periodThe 3 hidden PMS drivers: stress, gut, and liver3 evidence-based PMS tools that actually work (Mineral Reset, Ginger + Flax, Anti-inflammatory Boost)Targeted supplements with research support: magnesium, B6, omega-3s, vitamin EAction Step: Pick ONE PMS anchor this week — magnesium at night, ginger + flax daily, or an anti-inflammatory booster. Little habits → big changes.👉 Download your Free Hormone Guide here for more cycle-support tools.Support the show
2025-09-2220 minThe NTG MethodPCOS Tools That Actually Work: Balance Blood Sugar, Regulate Cycles, and Support HormonesPCOS is the most common hormone disorder in women of reproductive age — but it’s more than an ovarian issue. It’s a whole-body hormone and metabolic imbalance.In this episode of The NTG Method Podcast, Sarah shares 5 practical tools to address the true root drivers of PCOS: insulin resistance, inflammation, and stress. These same strategies also support PMS, irregular cycles, acne, hair changes, and hormone-driven weight struggles.What You’ll Learn:Why blood sugar balance is the #1 anchor for hormone healthHow the liver and gut clear hormones (and what hap...
2025-09-1715 minThe NTG MethodBlood Sugar Balance — The Foundation for Hormones, Energy & MetabolismIf you crash every afternoon, wake up at 2 a.m. wide awake, or feel stuck with PMS, hormonal imbalance, cravings, or breakouts — your blood sugar may be the missing link.In this episode, Sarah shares why steady blood sugar is one of the most powerful ways to support women’s health. You’ll learn how insulin and cortisol shape your hormones, energy, fertility, and metabolism — and the simple food + lifestyle tools that help bring them back into balance.What You’ll Learn:Why blood sugar balance is essential for hormones, mood, and energyHow...
2025-09-1514 minThe NTG MethodEpisode 2: Protein — The Non-Negotiable for Women’s HealthProtein is the anchor of your metabolism. It protects lean muscle, balances hormones, steadies blood sugar, strengthens bones, and even burns more calories just to digest.IIn this episode of The NTG Method Podcast, I’ll break down why protein is non-negotiable, when your body needs more, and 3 real-life NTG tools you can start using today.What you’ll learn:Why the RDA isn’t enough for women’s healthThe sweet spot: 30–40 g protein per mealHow protein before & after workouts protects lean muscleCollagen: what it counts for (and what it doesn’t)Wh...
2025-09-1013 minThe NTG MethodEpisode 1: Body Recomp for Women — Fat Loss Without Wrecking Your HormonesWelcome to the very first episode of The NTG Method Podcast! Today we’re talking about body recomposition — fat loss while protecting your hormones and lean muscle.Most advice out there ignores women’s physiology, which is why so many feel stuck, burnt out, or like their body is working against them. In this episode, I’ll break down the science and give you practical tools you can use right away.What You’ll Learn in This Episode✅ The science of body recomposition (why it’s more than “eat less...
2025-09-0829 min
The Strength in Hormones PodcastEpisode 74: How to Use Light Exposure For Optimizing Your Cycles, Blood Sugar & Thyroid Control with Sarah MarletteHow to Use Light Exposure For Optimizing Your Cycles, Blood Sugar & Thyroid Control with Sarah Marlette
Light exposure has a profound impact on our circadian rhythm control. That's because when our pineal gland (behind our eye) senses bright light or blue light, this regulates melatonin and cortisol production. In this episode I interview my dear friend and colleague, Sarah Marlette to tell us about how circadian rhythm influences hormone regulation. We discuss what the research says on circadian disruption and hormone imbalances as well as ways to support your circadian rhythm for night shift workers and new parents. Plus...
2024-07-2445 min
Matcha on the RocksWhat Your Hormones Are Trying to Tell You, Things All Women Should Know, & Realistic Nutrition feat. Sarah Marlette, Functional Nutritionist and Founder of Nourish Thrive GlowEp 7. On this episode we sit down with Sarah Marlette, MS, CNS, a licensed functional medicine nutritionist and founder of Nourish Thrive Glow, a realistic nutrition approach for women and female hormones that is rooted in nourishment not deprivation.Sarah dives deep into things all women should know: how we might be sabotaging our hormones without even realizing it, aligning our lifestyle choices with our body's natural rhythms, and debunking myths surrounding restrictive diets and extreme protocols. We explore the profound impact of circadian rhythms, detoxification pathways, and stress management on overall well-being, and how we...
2024-03-1955 min
Plantbased, Not Perfect200. Progesterone, Periods & Pregnancy, with Nutritionist, Sarah MarletteIn today's episode I sat down with our favorite nutritionist, Sarah Marlette, founder of Nourish Thrive Glow, about everything related to our periods, progesterone and pregnancy. Sarah explains progesterone, its importance, signs of it being low/high, and its relationship to cortisol and thyroid. Foods to eat for healthy hormones, lab testing and hormones, thyroid issues and tips for women over 30 looking to support metabolism, hormones and tone up. We chat about how our period is a vital sign of health, ovulation, tips to support perimenopause, the truth about women needing to lift heavier after 40 and best foods to...
2023-10-1659 min
Joy ClassRealistic Nutrition For Optimal Gut Health with Sarah MarletteIt’s not what you eat; it’s what you absorb. - Sarah Marlette Gut health is a foundational pillar for optimal overall health. It’s directly connected to several body systems, from the brain to reproductive health, thyroid, and more. Despite its central importance, the standard Western diet doesn’t do our gut a lot of favors, and many of us find ourselves in a less-than-ideal place with our gut health. Today I’m joined by functional medicine licensed nutritionist Sarah Marlette to talk about what it means to have a healthy gut and practical...
2023-03-2144 min
Your Body Has Your BackReverse Aging Like Benjamin Button & Habits That Will Transform Your Health With Sarah MarletteIn this episode we chat with Sarah Marlette about reverse aging like Benjamin Button, attainable habits that will transform your health, and how to find balance without sacrificing your social life.Sarah is a functional medicine licensed nutritionist. She has her Master of Science in Human Nutrition and Functional Medicine. Sarah graduated from her Masters Program summa cum laude with 4.0 GPA. She passed the boards and completed her supervised clinical hours to become a Certified Nutrition Specialist (CNS®). She is the creator of Nourish Thrive Glow (NTG). Sarah works with women from all walks of...
2023-02-0648 min
Curious Women039 Off of Birth Control, Now What: What to Do Post Pill with Olivia Wagner, MS, RDN, LDN, IFNCP, CLT, MB-EATChoosing to stop using contraception is a significant step for some women, so it is helpful to have a strategy ready for the time after you stop taking your pills. During our discussion today, we go over essential and insightful data that should be considered while determining what to do after discontinuing birth control.
Olivia is an Integrative and functionally focused Registered Dietitian and Nutritionist specializing in women's health, PCOS, and irregular & missing periods. As a functionally focused Registered Dietitian Nutritionist, she helps her clients identify their health concerns' biochemical, emotional, and lifestyle root causes and tailor a...
2023-01-161h 01Plantbased, Not Perfect166. Stop Trying to Make Your Blood Sugar Levels "Perfect" with Sarah Marlette, Functional Medicine NutritionistIn this episode Sarah Marlette, Functional Medicine Nutritionist, debunks blood sugar myths, helps with restrictive behaviors and food fear, and provides her tips and insights so you can stop trying to hack your blood sugar with tips that aren't evidence based From understanding how blood sugar works, to why we shouldnt be aiming for low blood sugar and all about carbs - Sarah explains the research and science ti equip you with the knowledge so you aren't stressing out about your blood sugar levels. We get into the role stress, sleep, fasting and movement plays with our blood sugar, wh...
2022-12-1237 min
Banter and Barbells Podcast#021 Holiday Eating Strategies to Stay on Track with Guest Sarah Marlette from Nourish Thrive GlowNutrition Expert Sarah Marlette is back on to discuss eating strategies for the holiday. She shares her go to tips for going out, staying on track and still finding the balance to enjoy time with friends and family. Sarah takes a realistic approach to nutrition and provides the tools needed to succeed and feel great. We discuss insulin, alcohol, workouts and options for eating while enjoying the holidays.Sarah's Website: https://www.nourishthriveglow.org/Sarah's IG: https://www.instagram.com/nourishthriveglow/Banter and Barbells IG: https://www.instagram.com/banterandbarbells/
2022-12-1241 min
Plantbased, Not Perfect#153. The Importance of Minerals for Your Health, Hormones, Skin and Energy with Functional Nutritionist Sarah MarletteIn this episode I’m talking with our favorite functional nutritionist Sarah Marlette @nourishthriveglow about the importance of minerals for our overall health. She explains the difference between vitamins and minerals, their relationship with each other and the “core 4” minerals we need for optimal health. We discuss how minerals affect hormones and thyroid, signs and symptoms of mineral deficiencies, insight on mineral testing and the root causes of why we are low in minerals to begin with. Sarah educates us on what to drink to boost minerals, her DIY mineral drink, how drinking too much water can deplet...
2022-08-2231 min
Curious Women024 A Curious Women Recap: Feeding Two Birds With One Scone - Gems of Wisdom From Our Guests So Far!This week Kylie and Meg decide to take a breath a recap their favorite moments & episodes so far on Curious Women. Celebrating their 24th episode and 5 months on air so far, the girls take a little trip down memory lane with the usual raucous detours that have come to be a signature of the Curious Women Podcast.
TLDL: Meg and Kylie's highlights include:
1. Episode 012: Circadian Rhythm: The Routines Impacting Your Sleep, Hormones, and Gut Health with Sarah Marlette
2. Episode 007: How the Menstrual Cycle Works with Jillian Greaves
3. Episode 022 Why You're Bloated a...
2022-08-2256 min
Banter and Barbells Podcast#003 Circadian Rhythm, Intermittent Fasting and Under Eating with Guest Sarah Marlette from Nourish Thrive GlowWe sit down with function nutritionist Sarah Marlette and discuss circadian rhythm, intermittent fasting and under eating.IG: nourishthriveglowwebsite: www.nourishthriveglow.orgStudies referenced:https://pubmed.ncbi.nlm.nih.gov/22496545/https://academic.oup.com/jcem/article/105/8/2789/5855227?login=falsehttps://pubmed.ncbi.nlm.nih.gov/23512957/
2022-08-0958 min
Curious Women012 Circadian Rhythm: The Routines Impacting Your Sleep, Hormones, and Gut Health with Sarah MarletteThis week Meg & Kylie sat down with Functional Nutritionist Sarah Marlette, who focuses on circadian rhythm regulation in her work. She has her Master of Science in Human Nutrition and Functional Medicine. Her philosophy is all about nourishment - not deprivation; she calls it: realistic nutrition. She focuses on creating a flexible routine that allows her to enjoy life while still feeding her cells and nourishing her body, and does the same with each one of her clients. Tools, not rules
Sarah has a 21 circadian rhythm reset program to help balance and reset rhythms. This program is gro...
2022-05-301h 11Plantbased, Not Perfect#136. All About Protein with Sarah MarletteToday we are chatting with our resident nutritionist, Sarah Marlette @nourishthriveglow, on the very controversial topic of protein. She answers every question you have around it so settle in for this enlightening conversation. TOPICS: Protein & muscle gain myths Importance of protein for our health, aging and cycles What happens if we arent eating enough protein Signs you might not be getting enough protein Can we get enough protein from plants? How your gut health plays into how you absorb protein Enjoying your food and how it affects absorption Amounts of pro...
2022-03-2123 minPlantbased, Not Perfect#133. Optimize Your Sleep, Nutrition & Movement to Support Your Natural Rhythms, with Nutritionist Sarah MarletteLearn about your circadian rhythm and why it matters for your health with our resident nutritionist, Sarah Marlette @nourishthriveglow. She breaks down: - What are circadian rhythms? - How to know if our rhythms are off? - How to optimize/regulate our natural rhythms - Tips if you live in northern regions or are a shift worker - Optimizing sleep habits, nutrition timing & movement - Weight loss goals, breakfast in the morning and more... - Chats on the Oura ring and HRV (heart rate variability) SPONSORS: N...
2022-02-2133 min
Plantbased, Not Perfect#103. Weight Loss Myths with Nutritionist, Sarah MarletteIn this episode I chat with nutritionist Sarah Marlette on common weight loss myths and what the science says (or doesn't) behind each. From high carb vs. low fat, to ketogenic diets, fruit making you fat, glucose monitoring as biohacking and everything in between, Sarah breaks down how our bodies work to provide a better understanding of fact vs. fiction when it comes to weight loss. Find Sarah Marlette at nourishthriveglow.com This episode is brought to you by NED CBD. Visit www.helloned.com/Plantbased or enter PLANTBASED at checkout for 15% off your first...
2021-07-0548 min
Toxic Free with KBEpisode 163 : FASTING 101 with Sarah Marlette | DO's + DON'T'sOn this Episode, number 163, of the “Just Bein’ Honest Podcast”, KB is joined with Nourish, Thrive, Glow's Sarah Marlette to reveal FASTING 101 (Especially important Episode for females! Note Taking advised). Sarah is the founder of Nourish Thrive Glow, Inc. an integrative nutrition consulting business and private practice focusing on healthy, nutrient-dense, practical recipes, all while leading a clean, holistic lifestyle. It is critical to point out that if you currently or have had any history of an eating disorder, please consult with your medical practitioner prior to starting any sort of fasting regimen.Please help...
2021-03-1441 min
Plantbased, Not Perfect#84. Fasting Guide for WomenThis episode is a chat with nutritionist Sarah Marlette where we go deep on the topic of FASTING. We cover the benefits of fasting, men vs. women and what the studies show, fasting for your cycle, women and workouts when fasting, bloating and weight gain, the ideal fasting timeframe, the proper meals to eat when breaking a fast, hormones and everything in between. This episode is sponsored by NED, a wellness company that produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants. To learn more about NED, visit: www.helloned.com/PLANTBASED or...
2021-02-1437 min
Biohacking Beauty: The Anti-Aging Skincare Podcast#1 Sarah MarletteSarah Marlette is a certified holistic nutritionist and the founder of Nourish Thrive Glow (NTG), a personalized & evidence-based approach to nutrition and health.Sarah is currently finishing her MS in Functional Medicine & Nutrition, and we invited her on to share with us some of her strategies for healthy living.
2021-02-031h 03
The Victoria Sardain PodcastHealing your gut, fasting + circadian rhythm with Sarah MarletteIn this episode we're speaking with Sarah Marlette, founder of Nourish Thrive Glow all about her #ToolsNotRules approach to healing your gut, your skin and your sleep. We're going deep into all things fasting, circadian rythme and more... Sarah's Website: nourishthriveglow.orgSarah's Instagram: @nourishthriveglowVictoria (host) Wesbite: victoriasardain.comVictoria (host) Instagram: @victoriasardain
2021-01-2449 min
Plantbased, Not Perfect#55. GUT HEALTHSarah Marlette is a certified holistic nutritionist who works with her clients from a holistic functional medicine approach. In this episode we chat about all things gut health: from digestion and bloating issues, to leaky gut and leaky brain, as well as the importance of bio individuality, focusing on a diversity of plant food and everything in between. I am so excited to share this episode with you and be sure to take notes, she drops a lot of knowledge along the way. Topics Discussed: How your gut is linked to your brain and can...
2020-07-1456 min