Within Nutrition by Kylie

If your energy has been feeling flat, heavy, or just inconsistent - this episode is a breath of warm air. Kylie shares five simple, practical things she's doing this summer to feel her most energized, grounded, and well. No complicated protocols, no expensive supplements. Just real, accessible habits that work with your body and your gut to help you feel genuinely good. Whether you're in the middle of a heat wave or just looking for ways to make the most of the longer, warmer days, these are things you can start today. In this episode, Kylie covers five summer energy habits rooted in gut health, blood sugar balance, and nervous system support - including the truth about fruit and blood sugar that the wellness world has overcomplicated, why bookending your day with walks is one of the most underrated health tools available to you, how fresh herbs can meaningfully improve your gut microbiome diversity, the right way to build a smoothie that actually stabilizes your energy, and what the research really says about grounding. Timestamps 00:00 Introduction and welcome 01:30 Why energy is such a central theme in the Within Nutrition coaching program 03:30 Habit one: eating more seasonal fruit and why fruit is not the enemy 06:00 The truth about blood sugar, fruit, and what the wellness world gets wrong 09:00 How fat intake affects insulin sensitivity and your ability to eat fruit 12:30 Habit two: bookending your day with morning and evening walks 15:00 Why a walk is a nervous system tool, not just a fitness tool 17:00 Morning light, circadian rhythm, and the gut microbiome connection 19:00 A note on intermittent fasting and women in their fertility years 21:30 Habit three: adding fresh herbs for gut microbiome diversity 24:00 How to use mint and basil practically in summer meals and drinks 25:30 Habit four: leaning back into smoothies and how to build one that works 28:00 The key three method applied to smoothies 30:00 Habit five: grounding - what the research actually says 32:00 Final thoughts and information on the Within Nutrition coaching program Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Check out some of our recipes as mentioned in this episode here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've ever felt like you're doing all the right things but still feel exhausted, out of alignment, or like something just doesn't fit - this episode might be the missing piece. Kylie sits down with Emma Dunwoody, Behavioral Specialist and author of Human Design Made Simple (Penguin Life), to explore how understanding your unique energetic blueprint can completely shift the way you approach your health, your habits, and your life. This isn't about astrology or personality tests. Human Design is a system that blends modern science and ancient wisdom to map how your energy actually operates - how you process stress, make decisions, manage your nervous system, and maintain balance. And as Emma explains, when you stop fighting your design and start working with it, everything gets easier. In this episode, Emma and Kylie explore how Human Design connects to energy, healing, and whole-person wellness - including why so many women are exhausted not because they're doing too little, but because they're doing it all wrong for their type, how your energetic blueprint affects your nervous system, stress response, and emotional wellbeing, and why consistency, discipline, and productivity look completely different depending on who you are. Timestamps 00:00 Introduction and welcome 00:45 Emma's personal story: depression, panic disorder, and the journey to human design 06:37 What human design actually is and how it differs from personality profiling 09:22 Deconditioning: removing the masks we built to stay safe and receive love 12:26 How childhood conditioning from ages zero to seven shapes who we become 14:45 Human design, parenting, and raising kids in alignment with their design 15:51 How human design connects to women's health and breaking repeated patterns 17:30 Energy types explained: sacral vs non-sacral beings and what that means for your body 19:52 Why health advice is not one size fits all and how to find what works for you 20:51 Can your type change? Life cycles, saturn return, and the shift in your early 40s 25:01 Strategy and authority: the two most important things to understand in your chart 28:00 Profiles explained: what your two numbers reveal about how you move through life 29:29 How knowing your design builds confidence in decisions and health choices 31:31 Why 90% of the global population is designed to wait before they act 34:50 Alignment over hustle: why doing less of the wrong things gives you more energy 36:14 Redefining consistency for women and why the 24-hour model is designed for men 40:56 Perfectionism, dropping the ball, and why starting over is not failure 43:00 Human design in business: building around your energy instead of someone else's system 46:10 Raising teenagers with human design and letting go of parenting guilt 50:51 Trusting yourself in an era of information overload 52:49 Building the muscle of internal authority and sovereign decision-making About our Guest Emma Dunwoody is a Behavioral Specialist with over 20 years of experience helping people understand how their mind, body, and energy are uniquely designed to work together. She is the author of Human Design Made Simple, published by Penguin Life, and host of The Human Design Podcast. Emma's work has been featured in Elle, The Washington Post, MindBodyGreen, Women's Health, Forbes, and more. 📸 @the_human_design_coach on Instagram Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've tried sleeping more, eating healthier, and taking all the right supplements but you're still exhausted - this episode is for you. Kylie breaks down the real reason so many women struggle with low energy, fatigue, and that frustrating wired-but-tired feeling: your gut. This episode covers the science behind the gut-energy connection, why your mitochondria can't do their job when your gut is compromised, and three things you can start doing today to support your energy from the inside out. Whether you're waking up tired, crashing in the afternoon, or running on stress hormones and caffeine, the root cause may be closer to your gut than you think. Timestamps 00:00 Introduction: the gut and energy connection 02:30 The three types of low energy and what they mean 05:00 Kylie's personal experience with gut health and energy 08:00 What energy actually is at a cellular level: ATP and mitochondria 10:00 Why a healthy gut is a nutrient delivery system, not just digestion 11:30 The three gut mechanisms that drain your energy 12:00 Malabsorption: how a damaged gut lining limits nutrient absorption 14:30 Gut-driven inflammation, dysbiosis, leaky gut, and fatigue 18:00 The gut-brain axis: serotonin, GABA, and neurotransmitter production in the gut 22:00 How to know if your gut is behind your low energy 25:00 Recurring iron and B12 deficiency as a gut health signal 27:30 Lab markers worth checking: ferritin, active B12, CRP, and thyroid 30:00 Three things you can start doing today 30:30 Adding plant diversity to feed your microbiome 35:00 Meal spacing and the migrating motor complex 38:00 Getting the right labs and using optimal ranges 40:00 Final thoughts and what's coming next Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've ever wondered what it actually takes to slow down aging - not just on the surface, but at the cellular level - this episode is for you. Kylie sits down with Dr. Jeff Gross, a neurosurgeon turned regenerative medicine pioneer and founder of ReCELLebrate, to talk about everything from the foundational habits that protect your cells, to the cutting-edge world of stem cells, exosomes, and peptides. What we loved most about this conversation is that Dr. Gross doesn't just geek out on the advanced stuff - he keeps bringing it back to what your grandmother already knew. Sleep. Move your body. Eat your vegetables. And yes, eat your pomegranates. We also got into something I haven't talked about on the podcast before: mitochondrial health and why it might be the missing piece when it comes to your energy, your hormones, and even your brain. If you're in your 30s or 40s and feeling like something is just off, this episode might give you some answers. Timestamps 00:00 Introduction & welcome 03:28 Why aging is really a cellular inflammation problem 08:00 The foundational pillars: diet, sleep, exercise, and why grandma was right 10:05 Why you can't skip the foundations, even with access to cutting-edge treatments 12:00 Calorie restriction vs. intermittent feeding: what the science actually says 15:30 Muscle mass as the longevity organ and why body composition matters more than weight 16:23 Mitochondrial health: what's really happening inside your cells 20:38 The gut-pomegranate-urolithin A connection 22:56 Plant exosomes: why your resveratrol supplement probably isn't working 26:42 Dr. Gross's proprietary exosomal longevity supplement 31:43 Stem cells 101: from pluripotent to multipotent and how they're used clinically 36:00 Why exosomes are now replacing stem cell injections in practice 38:44 How stem cell-derived exosomes are sourced and screened 39:40 Beyond joints: all the ways exosomes are being used 40:17 Peptides 101 and why they've become the most popular entry point 40:42 GLP-1s, muscle loss, and the newer generation of peptides 42:36 The anti-inflammatory peptide stack: BPC-157, TB-500, KPV & GHK-Cu 45:31 Mitochondrial repair peptides for energy, brain fog, and post-viral recovery 46:34 How Dr. Gross personalizes peptide protocols for each patient About Dr. Jeff Gross Dr. Jeff Gross graduated from UC Berkeley with a degree in biochemistry and molecular cell biology and earned his MD from George Washington University School of Medicine in 1992. He completed his neurosurgical residency at UC Irvine and a Fellowship in Spinal Biomechanics at the University of New Mexico. Board-certified by the American Board of Neurological Surgery, Dr. Gross has been recognized by Top Doctor as a leading neurological surgeon since 2020 and received HealthTap's 2022 Top Doctor Award. He is the founder of ReCELLebrate, a regenerative medicine practice built on the philosophy that surgery should be a last resort - and that modern biochemistry offers powerful tools to help the body heal and age well. @recellebrate on Instagram @recellebrate on TikTok YouTube: @stemcellwhisperer Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Most conversations about testosterone leave women out entirely - and according to Dr. Mohit Khera, that's a serious problem. Women produce five times more testosterone than oestrogen, yet it remains the most overlooked hormone in women's health. In this episode, we sit down with one of the leading voices in testosterone science and sexual medicine to break down why the "PET triangle" (progesterone, oestrogen, and testosterone) is incomplete without all three hormones, and what women are losing by not understanding their own androgens. We cover everything from testing correctly, to the surprising impact of the birth control pill on SHBG, to why sleep is the most underrated testosterone tool you have. If you've ever been told your hormones are "fine" but still feel off - this episode is for you. Timestamps: 00:10 Why testosterone has always been seen as a "male" hormone - and why that's wrong 00:42 Women have been using testosterone for over 80 years 02:36 How to test properly - total T, free T, SHBG, and what mimics low testosterone 04:38 What markers to run and the "four pillars" that make everything work better 07:25 What causes low testosterone in women (it's not just ageing) 09:30 PCOS and the testosterone paradox 10:08 The male weight-loss/testosterone connection - and why women are different 11:49 GLP-1s, muscle mass loss, and what's coming next 1 2:09 The pill, cortisol, gut health, and other overlooked causes 13:11 Stress, cortisol, and the direct impact on arousal and sexual function 17:08 The gut microbiome, endocrine disruptors, and declining testosterone levels 18:00 Why testosterone is the single best marker of men's health 20:08 Sexual dysfunction as the gateway to men's health 21:46 Why testosterone is still a scheduled drug - and the push to deregulate it 23:31 Is it easier for men to raise testosterone through lifestyle? 24:37 The research gap: what we still don't know about women 26:23 Why pharma companies haven't pursued a women's product - and what's changing 29:30 The case for testosterone in bone density and why it's not in the conversation 31:11 Exercise recommendations: 160 minutes cardio + 60 minutes weight training 34:07 DHEA, ashwagandha, zinc, boron, and supplement quality concerns 36:13 Mediterranean diet, anti-inflammatory eating, and why extremes don't work 36:59 Sleep and testosterone: why the first part of your sleep cycle matters most 40:19 The downward spiral - and how to reverse it 41:06 The Testosterone Project: resources and advocacy for men and women About our Guest With an extensive clinical background and a patient-first approach, Dr. Khera is especially passionate about bringing testosterone into the women's health conversation, where research has historically lagged and access remains unequal. He translates complex science into practical insight without the promotional spin - something that is rare, and needed. 🔗Learn more about Dr. Khera Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've tried everything - the elimination diets, the supplements, the protocols - and still feel exhausted, bloated, and hormonally off, this episode is for you. Meg Langston, Nutritional Therapy Practitioner and founder of Empower Formulas, joins the show to share why so many women are chronically depleted, how iron is one of the most misunderstood markers in women's health, and why creatine might be the supplement your body has been missing all along. We also get into the wellness pendulum - from doing too little to stressing about forever chemicals in leggings - and why getting back to the foundations will always move the needle more than the latest biohack. If you're exploring why your energy, hormones, or gut still feel off despite doing everything right, this one is worth a listen. Timestamps: 00:58 What Meg is seeing most in her practice right now 01:52 From "I didn't know enough" to "I'm scared of everything" - the pendulum swing 04:03 Why stressing about leggings and supplements is missing the point 05:00 The hardest things to sell in wellness (and why they're the most important) 07:23 How family dynamics, faith, and community impact your health 09:01 What a real rest day looks like - honest answers from a busy practitioner 11:34 Micro moments, nervous system regulation, and letting go of perfect 13:28 Coming back to your breath - small daily practices that actually work 14:24 The most common conditions Meg sees: mineral depletion, iron issues & gut dysfunction 16:21 Iron overload vs. iron dysregulation - what's actually going on 19:30 The nightclub analogy: how copper, ceruloplasm, and retinol move iron through the body 2 4:01 Why standard iron labs miss the full picture 25:37 Vitamin D, magnesium, and why low levels are a symptom not a deficiency 27:30 The best foods to support iron metabolism (copper, retinol, organ meats) 28:58 Why long-term zinc supplementation is a problem 30:33 Why food maintains mineral balance better than supplements ever will 33:25 Sodium and potassium depletion - why Meg sees it constantly 35:46 Why we're so depleted: lifestyle, stress, and not eating enough variety 39:30 Creatine: why every woman needs it and what it actually does 43:00 How creatine fluctuates with your cycle - ovulation, luteal phase & PMS 47:20 Creatine monohydrate vs. other forms - what to look for and why it matters 49:00 Why Meg formulated Empower Formulas (and what makes it different) 54:30 Why food sensitivity results aren't always the full story About our Guest Meg Langston is a Nutritional Therapy Practitioner of almost 10 years and founder of Meg Langston Wellness and Empower Formulas. She helps women restore hormone and gut health through comprehensive testing and personalised root-cause nutrition - without restrictive protocols or quick fixes. Meg created Empower Formulas Creatine after seeing firsthand how overlooked women are in the creatine conversation. Access our exclusive discount on My Empower Formulas here: https://myempowerformulas.com//within-nutrition @meg_langston Meet Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Think you're doing everything right for your gut? In this episode, Kylie breaks down five habits that seem healthy but could actually be working against your digestion, energy and hormones - and none of them are the obvious ones like alcohol or processed food. From constant snacking to raw salads to food sensitivity testing, these are the well-intentioned habits that quietly keep women stuck. If you've been eating clean, taking your supplements and still feeling bloated, exhausted and inflamed - this episode is for you. What You'll Learn: Why constant snacking disrupts your gut's natural cleaning cycle - even when you're snacking on healthy things The truth about raw vegetables and why cooking your food can actually increase nutrient absorption The supplement mistakes Kylie sees most often - and why more supplements can mean more harm How going too high fat (even with healthy fats) shifts your gut microbiome toward an inflammatory profile Why food sensitivity tests are not evidence-based - and the food fear they create that makes gut healing harder Timestamps: 00:00 Introduction: the gut habits nobody talks about 02:00 Habit #1: Constant snacking and the migrating motor complex (MMC) 06:30 Why even healthy snacking disrupts your gut rhythm and keeps insulin elevated 09:00 How to figure out why you're snacking and what to do instead 13:00 Habit #2: Overdoing raw vegetables when your gut is already struggling 17:00 Why cooking your vegetables can actually increase nutrient absorption 20:00 Habit #3: Too many supplements or the wrong ones 25:00 Why probiotics can make things worse if you have bacterial overgrowth 29:00 How to assess supplement quality and what a COA is 33:00 Habit #4: Going too high fat to flatten blood sugar spikes 37:00 How excess fat shifts your gut microbiome to an inflammatory profile 40:00 The fat approach Kylie actually recommends 43:00 Habit #5: IgG food sensitivity testing and why it creates food fear 48:00 What IgG antibodies actually mean (and what they don't) 51:00 Testing that does have evidence behind it and when you need it 54:00 Spring 1:1 coaching spots and what working with Kylie looks like Connect with Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Most people on a health journey are unknowingly making things worse. The candles, lotions, cleaning products and "healthy" packaged foods filling your home could be the real reason you're still dealing with bloating, weight gain, brain fog and hormone chaos. In this episode, I sit down with Dr. Vivian Chen - a UK-trained medical doctor with 15 years of clinical experience - who transformed her approach to medicine after her newborn daughter was hospitalised with symptoms no doctor could explain. Through her own research, she uncovered the world of environmental toxins and realised they were behind years of her own chronic fatigue, acne and brain fog. We break down exactly which everyday toxins are disrupting your hormones and gut microbiome, and the small, realistic swaps you can make starting today. Timestamps: 00:01 Why toxins are the missing root cause nobody talks about 02:23 Dr. Vivian's story: her daughter's illness that changed everything 06:22 How toxins destroy your gut, hormones, and mitochondria 08:24 Symptoms of toxic overload (bloating, brain fog, weight gain & more) 10:46 The biggest non-food sources of toxins in your home 12:32 The truth about candles and why they're not relaxing you 15:30 Fragrance & phthalates: the one ingredient label to always check 19:05 BPA-free isn't safe - what they're replacing it with 20:51 The problem with non-stick cookware (and what to use instead) 22:02 Canned foods, acidic foods & how to reduce leaching 25:43 The batch-cooking beans hack using silicone bags 26:28 The worst cosmetics for toxin exposure (and where to start swapping) 28:44 Why you should stop blocking your sweat - deodorant & detox explained 31:04 Your spending power as a consumer and why it matters 32:22 One simple swap to start with today About Dr. Vivian Chen: Dr Chen is a UK-trained medical doctor with 15 years of clinical experience. She is board certified in the UK in both internal medicine and family practice. She is on a mission to help people reduce their toxin load because she believes environmental toxins to be one important root cause of many chronic health conditions. Find her on instagram or check out her website here. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Dr. Mahmood Ghannoum - the world's leading microbiome researcher and the scientist who coined the term "mycobiome" - to talk about the side of gut health that most people have never heard of: the fungi living in your gut right now and why they matter just as much as your bacteria. Dr. Ghannoum has published over 450 peer-reviewed papers, has more than 23,000 citations in scientific literature and has received over 25 million in NIH funding. He is in the top 1% of the most cited scientists in the world. In this episode, they break down the truth about Candida - why having it is completely normal, what actually causes it to become a problem and why the goal is never elimination but balance. They also get into digestive plaque, the gut-depression connection and what a genuinely useful gut test should be looking at. This episode is especially for anyone who has been told they have Candida and felt confused or overwhelmed - or who suspects something is going on in their gut that nobody has fully explained yet. In this episode we cover: What the mycobiome is and why it has been largely ignored until now Why Candida is a normal part of over 50% of people's gut flora - and when it becomes a problem The biggest causes of Candida overgrowth including antibiotics, diet and vitamin deficiencies Why sugar feeds Candida directly and how overgrowth drives sugar cravings How fiber supports the good bacteria that keep Candida under control - and why eliminating it makes things worse The vitamins most commonly deficient in people with gut imbalances - D3, A, B3 and C What digestive plaque is, how bacteria and fungi form it together and what breaks it down Why garlic and apple cider vinegar are among the most researched foods for gut fungal balance Why pistachios are one of the best snacks for rebalancing your microbiome - backed by published science What intermittent fasting actually does for gut health - and why it only works alongside a good diet How gut imbalance is directly linked to depression and mental health - and what the latest research shows What to look for in a gut test and why testing for fungi alongside bacteria changes the picture entirely Because an imbalanced gut does not just affect your digestion. It affects your energy, your skin, your hormones, your mood and your mental health. When your microbiome is in balance - bacteria and fungi working together - your body has the foundation it needs to function properly. This episode will help you understand what may really be going on beneath the surface - and where to start. TIMESTAMPS 00:00 Introduction: who is Dr. Mahmood Ghannoum and why the fungi in your gut matters as much as bacteria 01:15 What is the mycobiome? The term Dr. Ghannoum created and why it changed gut health science 01:31 Why the focus has always been on bacteria - and what we've been missing by ignoring fungi 02:44 Candida explained - why over 50% of people have it and why that's completely normal 03:11 When does Candida become a problem? The difference between normal presence and overgrowth 04:30 The gut ecosystem analogy - why balance is everything and why eliminating Candida entirely is the wrong goal 05:51 Why some doctors over-diagnose Candida and what a good gut test should actually look for 06:50 The biggest causes of Candida overgrowth - antibiotics, diet and what to do about it 08:13 Sugar and Candida - why refined sugar is the biggest dietary driver of overgrowth and what to eat instead 08:49 How fiber feeds good bacteria which keeps Candida under control - and why eliminating fiber makes things worse 09:59 Short chain fatty acids, butyrate and how they protect your gut lining and support immunity 11:12 Why people with gut issues Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Karen "ZuZu" Armes, holistic health educator and founder of Lilly Fields Retreat Center in Georgia, to explore how nutrition and lifestyle medicine can reverse chronic conditions that conventional medicine often considers permanent. ZuZu shares her extraordinary personal story of healing epilepsy through food within months of starting, later reversing scoliosis through myofascial therapy, chiropractic care and core strengthening - and how these experiences shaped her lifelong mission to help others understand the body's innate ability to heal itself. They also dive into the most common gut health issues she sees at her retreat, the truth about bloating, why probiotics aren't always the answer, how mold and EMFs may be silently affecting your health and the simple daily habits - starting with what you drink in the morning that can begin to shift everything. In this episode, you'll hear: ZuZu's personal journey reversing epilepsy, scoliosis and arthritis through nutrition Why your body is designed to heal - and how cell reproduction means it's never too late to start The real reasons behind bloating: Candida, SIBO, and SIMO explained simply Why probiotics can sometimes make gut issues worse The importance of minerals - especially iodine and sodium - for energy, thyroid health and hydration Morning routines from the retreat: water, lemon, baking soda and why hydrating first thing matters Mold toxicity: how to identify it, remove it from your home and detox your body Why EMFs may be exacerbating Candida, mold and other chronic health issues Grains, dairy, and sugar - when to eliminate and when to reintroduce What to expect at the Lilly Fields Retreat and how to get started from home Timestamps 00:00 Introduction and disclaimer from Kylie 01:47 ZuZu's personal story: reversing epilepsy with food 04:10 How understanding the body changes everything 05:02 GABA, B vitamins, and the gut-brain connection 06:49 Reversing scoliosis: myofascial therapy and mindset 09:38 The gut is everything: what ZuZu sees most 10:45 Candida overgrowth: signs, causes, and solutions 14:00 SIBO and SIMO: bacteria in the wrong place 16:15 Why fiber and probiotics can backfire with SIBO 18:42 What happens in five to eight days at a retreat 20:44 Simple things to do at home: water first 21:02 Minerals and hydration: what you're really missing 24:16 Hibiscus, sodium, potassium, and iodine 25:47 Why minerals matter more than supplements 28:30 Mold toxicity: home detection and diet 33:17 How to remove mold and support your body's detox 38:13 EMFs, dirty electricity, and their effect on health 43:03 Chlorella and EMF protection 44:02 About Lilly Fields Retreat and Holistic Health Educators 47:32 The number one tip for more energy: address Candida 49:08 When can grains and dairy come back? 49:47 Seed grains: quinoa, millet, buckwheat, and almond bread 51:16 Closing thoughts: start today, your body is designed to heal About the Guest Karen "ZuZu" Armes is a holistic health educator, therapeutic nutritionist and founder of Lilly Fields Retreat Center in Georgia. After reversing her own epilepsy, scoliosis and arthritis using food and integrative therapies, ZuZu has spent decades helping families understand how the body heals itself. She runs Holistic Health Educators, an online education platform training therapeutic nutritionists, and recently launched Ask ZuZu - a closed AI system built on her decades of clinical protocols covering over 350 conditions. Her daughter Amy, who is studying public health at Johns Hopkins, is also available as a co-guest. Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie shares three often-overlooked reasons why your energy may feel lower than it should - even if you’re eating well and trying to take care of yourself. She breaks down why carbs are not the enemy, how poor digestion can drain energy instead of creating it and why under-hydration is one of the most common but underestimated reasons women feel tired, foggy and flat. This episode is especially for women who feel like low energy has become “normal” - and want to understand what may really be going on under the surface. In this episode, Kylie covers: Why carbs are not the enemy - and how the type, timing and context matter most Why fruit is not something to fear, even if you’re thinking about blood sugar How poor carb tolerance may be a sign your metabolism needs more support Why low-carb can backfire for many women, especially long term How digestion may be taking more energy than it’s giving you Signs your gut and digestive system may need more support The impact of low stomach acid, stress, poor enzyme activity and gut imbalances Why hydration is essential for energy, focus, digestion and cellular function Why minerals may matter just as much as water intake Simple shifts to start supporting your energy right away We dive into three key areas that are often overlooked when it comes to energy: how your body is handling carbohydrates, whether your digestion is actually supporting you (or draining you) and why hydration plays a much bigger role than most people realize. Because low energy isn’t something you just have to accept. When your body is properly supported, food should give you energy, your digestion should feel easy and your energy should feel steady throughout the day. This episode will help you understand what may be happening under the surface - and where to start. Timestamps 00:00 Intro: why energy matters 02:03 Carbs, blood sugar and energy 05:52 Why fruit is not the enemy 09:02 When carbs are a sign something deeper needs support 12:41 Why digestion may be draining your energy 15:12 Low stomach acid, stress and enzyme support 18:43 Gut imbalances and nutrient absorption 21:23 Why hydration matters for energy 24:10 Water, minerals and practical hydration tips 27:10 Final recap Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with award-winning gut health expert Nora Cavani, Founder and CEO of Alba Health, to explore how the gut microbiome shapes everything from eczema, allergies, hormones and skin health to long-term disease risk in both adults and children. Nora shares her personal story of severe eczema and hormone imbalances, how antibiotics and microbiome disruption played a major role in her health journey and why the future of medicine may lie in supporting our microbes before chronic symptoms take hold. They also discuss the biggest myths in gut health, why elimination diets can backfire, how children’s microbiomes are shaped in early life and what parents can do to support their child’s gut health in practical, sustainable ways. In this episode, you’ll hear: Nora’s personal journey with eczema, allergies and microbiome healing Why gut microbiome diversity matters for skin, hormones, immunity and metabolism The “invisible extinction” of missing microbes in modern life Why gluten- and dairy-free diets may help short term but not fix the root issue Why food sensitivity tests are often misleading The biggest misconceptions around probiotics and fiber How a child’s microbiome may influence eczema, allergies and health later in life The biggest disruptors to a baby’s gut microbiome Simple ways parents can support gut health in children without fear or restriction Timestamps 00:50 Nora’s eczema and health journey 04:37 Gut microbiome, inflammation and chronic disease 06:39 The “invisible extinction” of missing microbes 11:36 Why gut health matters before symptoms get worse 12:15 Gluten, dairy and the elimination trap 17:13 Why Nora doesn’t recommend IgG testing 19:36 Adult gut health myths 20:00 Probiotics and gut health 22:00 Skin symptoms and inflammation 24:01 Added fiber in processed foods 27:28 Why the child microbiome matters 30:27 How the child microbiome predicts later health 32:03 How the microbiome develops from birth 34:49 Biggest disruptors to a child’s microbiome 38:13 What Nora’s research in children is showing 44:10 How parents can support a child’s microbiome 46:04 Adding instead of restricting 50:25 How Alba Health works 53:00 Eczema case study About the Guest Nora Cavani is an award-winning gut health expert, molecular biologist and Founder & CEO of Alba Health - a science-led company focused on preventing chronic disease through early gut health support. After overcoming her own severe health challenges, Nora now works at the forefront of microbiome research, helping families understand how gut health shapes immunity, metabolism and long-term wellbeing. https://albahealth.com/withinnutrition https://albahealth.com/withinnutritionquiz https://www.instagram.com/albahealth.co/ https://www.instagram.com/noracavani/ Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Welcome to the Within Nutrition Podcast. There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Today’s episode is about bridging the gap between knowledge and application - taking what you know about health and actually turning it into consistent action. Because the truth is, most people don’t struggle with information. They struggle with follow-through. You know what supports your gut, hormones and energy. But staying consistent with those habits can feel much harder in real life. In this episode, I walk you through The 6 C’s of Success - a framework that helps you move from intention to action so you can finally see real results in your body and mind. This episode is especially for you if you: Set health goals but struggle to stick with them Feel stuck in cycles of motivation - burnout - starting over Want to rebuild confidence and trust in yourself Inside the episode we cover how to: Stop getting stuck in the “information loop” Use the three-minute rule to overcome excuses Build consistency without relying on motivation Strengthen self-trust and confidence Create habits that actually support your long-term health The goal isn’t perfection - it’s creating momentum and sustainable change. Once you understand these six principles, you’ll find it much easier to follow through on the habits that support your gut health, hormone balance and energy. Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

In this episode, Kylie sits down with fertility expert Kirsten Karchmer to unpack one of the most overlooked drivers of hormone balance and fertility - energy. They explore common misinformation women receive about their cycles, why tracking and quick fixes often miss the root cause and how lifestyle factors like stress, digestion, sleep and nervous system health directly shape reproductive outcomes. From coffee to mindset, inflammation and the emotional side of fertility, this conversation offers a grounded and empowering perspective on supporting your body before and during your fertility journey. In this episode, you’ll hear: The biggest myth women are told about hormones, periods and fertility Why birth control doesn’t “regulate” your cycle and what true hormone balance really means The role energy plays in fertility, hormones and overall health The three core foundations that support fertility A nuanced conversation on coffee and lifestyle habits during a fertility journey How stress, mindset and belief patterns can impact hormone health more than many realize Practical ways to support your body without overwhelm - focusing on the right changes for your physiology Why small improvements in your cycle are powerful signs of deeper healing happening beneath the surface Timestamps 02:00 The origin story & women’s health awakening 06:00 The biggest hormone myth women are told 08:00 Fertility tracking & data overload 10:45 Where fertility empowerment really starts 12:00 The 3 energy pillars that influence fertility 15:30 Why digestion matters more than diet perfection 20:30 Coffee & fertility: should women quit? 28:30 Supplements vs behaviours 31:30 Mindset, resistance & behaviour change 34:30 Small wins & fertility momentum 46:00 Endometriosis & fertility 52:00 Inflammation, lifestyle & the nervous system About the Guest Kirsten Karchmer is a women’s health expert, reproductive wellness specialist, and health-tech entrepreneur dedicated to improving menstrual health and fertility outcomes. Over more than two decades, she has worked with over 10,000 women through one of North America’s leading fertility wellness clinics, integrating conventional reproductive medicine, traditional Chinese medicine, and behavior-based lifestyle approaches. Kirsten is the author of Seeing Red and the founder of multiple women’s health ventures focused on translating personal health data into practical, actionable solutions that support better cycles, hormone balance, and reproductive health. https://kirstenkarchmer.com/ Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

The first 1000 days of motherhood are often the hardest and also the most important for your baby’s developing body. In this episode, Kylie sits down with Cheryl Sew Hoy, founder and CEO of Tiny Health, for a grounded, science-backed conversation about how early gut development shapes immune, skin, and metabolic health both short-term and long-term. Cheryl is a mom of three and reviews infant microbiome lab results daily. In this conversation, she shares what she’s consistently seeing make the biggest difference during early life, and how small, realistic changes can support a baby’s gut without adding pressure or overwhelm. Rather than focusing on doing everything “perfectly,” this episode explores how parents can support gut health in practical, doable ways during pregnancy, postpartum, and early childhood. You’ll hear about: Why the first 1000 days are such a critical window for immune and metabolic health Simple food and lifestyle choices that support a healthy microbiome How probiotics and prebiotics actually work in infants The role of outside exposure and environment, even for families living in cities Whether testing your baby’s microbiome can be helpful How dads and the household environment play a role in a baby’s gut health If you’re pregnant, postpartum, or raising young children, this episode offers a clearer, calmer framework for understanding baby gut health and what actually matters most early on. Timestamps 0:00 Why the first 1000 days matter for long-term health 3:30 Cheryl’s story and what led her to Tiny Health 8:45 How early gut development supports immune health 14:15 Why small changes can make a big difference 18:30 How dads and the household environment contribute 25:15 Nature, outside exposure, and microbial diversity 31:00 Probiotics, prebiotics, and common misconceptions 37:30 Why “kill” approaches often miss the bigger picture 42:30 Can gut health be supported later in life? 48:45 Learn more about Tiny Health About the Guest Cheryl Sew Hoy is the founder and CEO of Tiny Health, a science-backed microbiome testing company focused on helping families understand and support gut health from the first 1000 days onward. A mom of three and serial entrepreneur, Cheryl founded Tiny Health after seeing firsthand how early gut imbalances can shape long-term health. Her work centers on replacing guesswork with clarity and helping parents make informed, biology-aligned decisions that support immune resilience over time. Website: https://www.tinyhealth.com Instagram: https://www.instagram.com/tiny.health/ Ready to go deeper? Apply for 1:1 coaching with Within Nutrition: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

If you struggle to fall asleep, wake up during the night, or feel like your sleep is light and unrefreshing, this episode is for you. In this episode, Kylie sits down with Dr. Meredith Broderick, a Stanford-trained neurologist and sleep medicine physician, to explore why sleep issues are rarely about willpower or bedtime routines alone. This conversation looks at sleep through a deeper lens, focusing on rhythm, stress, and the signals your body uses to decide when it is safe to fall asleep and stay asleep. Rather than offering quick fixes or rigid rules, this episode helps you understand what might be quietly disrupting your sleep, even when you feel like you are doing “all the right things.” In this episode, you’ll hear about: Why sleep problems show up as difficulty falling asleep, staying asleep, or light sleep The difference between sleep habits and sleep signals How stress and mental load affect sleep quality, not just sleep onset Why some popular sleep tools help some people and backfire for others The connection between sleep, hormones, gut health, and energy If sleep has been feeling harder than it should, this episode will help you make sense of why. Timestamps: 0:00 Why sleep issues are rarely just about bedtime 2:52 Wake time, rhythm, and sleep consistency 6:59 Mouth breathing, sleep quality, and airway health 15:15 Supplements and sleep, what to be cautious with 22:36 Light, darkness, and sleep depth 26:48 Dinner timing and night wakings 32:45 Caffeine timing and disrupted sleep 38:53 Stress, mental load, and why your brain won’t switch off About the Guest Dr. Meredith Broderick is a Stanford-trained neurologist and sleep medicine physician who blends conventional sleep medicine with a holistic, evidence-based approach. She works with patients experiencing insomnia, night wakings, poor sleep quality, and sleep apnea. Website: https://www.soundsleepguru.com Instagram: https://www.instagram.com/soundsleepguru/ Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

The holidays are supposed to feel joyful, but for many women they bring more stress, anxiety, and physical symptoms than any other time of year. In this episode, Kylie explains what holiday stress is actually doing inside your body, especially to your hormones, gut, and energy levels, and how to support yourself without trying to do everything perfectly. This conversation is about working with your body during high-stress seasons, not pushing harder or adding more rules. You’ll learn: Why stress hits the body harder during the holidays The hormone most responsible for anxiety, fatigue, and digestive issues One morning habit that can set the tone for your entire day How caffeine and sugar can quietly worsen stress (and what to do instead) Foods and nutrients that support calm and steady energy Why boundaries and letting go of perfection matter more than willpower If the holidays usually leave you drained, bloated, or emotionally overwhelmed, this episode will help you move through the season feeling calmer and more grounded. Timestamps: 0:00 Understanding Stress and Its Impact on the Body 2:35 Client Success Story: Michelle's Transformation 4:37 Nutrition Tips to Mitigate Stress 8:21 Magnesium-Rich Foods and Supplements 12:01 Supplements and Mindfulness Practices 14:46 Setting Boundaries and Prioritizing Peace Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

If you feel confused about what actually matters before pregnancy, this episode is for you. Kylie breaks down the core foundations that influence egg quality, hormone balance, implantation, pregnancy health, and even your baby’s long term microbiome. This is not about pressure. It is about understanding how much your body can do when it has the right support. You’ll learn: Why fertility is more than just getting pregnant How your body prepares an egg 90 days in advance The blood sugar and insulin habits that support ovulation The nutrient gaps Kylie sees most often before pregnancy How gut health and microbiome diversity affect fertility Why your nervous system needs to feel safe to conceive Kylie also shares what she focused on before her own pregnancy and why preparation helped her conceive quickly. Timestamps: 00:00 Preparing for fertility and why preconception matters 06:27 The three foundational pillars of fertility preparation 10:21 Nutrient repletion and rebuilding your stores 12:50 Gut health and your fertility 15:40 Stress, sleep, and nervous system regulation 18:08 Final thoughts and personalized guidance Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

You eat well, you sleep enough, you take your magnesium and probiotics… yet something still feels off. If your energy is low, your digestion feels sluggish, or your mood swings more than it should, this episode is for you. Kylie breaks down three underrated supplements that can make a surprising difference for women’s health. These aren’t the trendy powders or detox blends that flood your feed. They’re evidence-based tools that support your gut, hormones, and energy at the root level. You’ll learn: Why feeling “off” doesn’t always mean you need more supplements How hidden nutrient gaps can affect digestion, energy, and stress Which systems in your body these overlooked nutrients help the most Simple ways to tell if they might be right for you Kylie also shares how she uses these in her own routine and what to check before adding anything new. Timestamps: 00:00 Intro 02:09 Supplement 1 06:34 Supplement 2 12:20 Supplement 3 15:47 Recap Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

If you’ve ever felt like you’re doing everything right but still feel bloated by the end of the day, this episode is for you. Bloating is one of the most common symptoms women experience, yet most “solutions” only offer short-term relief and can actually make things worse over time. In this episode, Kylie breaks down seven surprising reasons you might be bloated that have nothing to do with food. From hidden gut imbalances to everyday habits you may not realize are affecting digestion, she’ll help you uncover what’s really behind that lingering bloat. You’ll learn: Why it’s often not the food causing bloating, and what’s more likely behind it How low stomach acid, sluggish bile flow, and bacterial imbalance can keep you bloated Why eliminating too many foods can backfire How to add variety back in to support a healthier gut Simple, science-backed shifts to calm bloating naturally Timestamps: 00:00 Understanding Different Types of Bloating 02:12 The Role of Gut Health in Bloating 03:44 Elimination Diets and Their Impact on Bloating 08:25 Hormonal Impact on Digestion 12:00 Stress and Its Effect on Bloating 15:59 Balancing Gut Bacteria 18:33 Mineral Deficiency and Its Impact on Bloating 20:56 Lack of Physical Activity and Its Effect on Bloating 22:45 Conclusion and Practical Tips P.S. Grab your free bloating guide here: https://withinutrition.kartra.com/page/HPb238 Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Fall brings cooler air, cozy routines, and fresh starts – but it can also trigger fatigue, mood dips, and immune challenges. In this episode, Kylie shares 3 powerful biohacks for women to thrive this season without expensive gadgets or extreme routines. From cycle syncing your workouts and nutrition, to light therapy for mood and sleep, to cold and heat exposure for recovery and resilience – these tools are simple, science-backed, and tailored to the female body. Whether you are balancing hormones, working on fat loss, or just want to feel grounded as the seasons shift, these tips will help you stay energized and resilient. You’ll learn: Why cycle syncing helps you avoid burnout and maximize fat loss The difference between your first and second cycle halves (and how to adjust workouts, fasting, and stress) How natural light, vitamin D, and circadian rhythm reset your mood and metabolism Simple ways to use hot and cold exposure (without stressing your body) Easy seasonal rituals that keep your hormones, gut, and energy in balance Timestamps: 00:00 – Why fall feels different for women 01:30 – Biohacking explained simply 02:08 – Cycle syncing: first half vs. second half of your cycle 09:57 – Light therapy, circadian rhythm, and vitamin D for mood + sleep 12:57 – Cold and heat exposure (easy ways to start) 17:32 – How to choose one biohack to start this week Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Last time, we talked about why emotional eating is not a willpower problem and shared simple strategies to pause cravings before they spiral. This week, we are continuing the conversation with Part 2. In this follow-up episode, Kylie dives deeper into the mindset and physical tools that help you manage emotional eating in the moment while you work on the root causes like gut health, hormones, and blood sugar. You’ll learn How to spot what you are really hungry for (hint: it’s not always food) 5 mindset tools that create space between urge and action 5 physical tools that soothe your nervous system and stabilize blood sugar How to build a simple post-dinner ritual so your brain knows the kitchen is closed If emotional eating is holding you back, apply for 1:1 coaching with Kylie → https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Do you ever find yourself standing in front of the fridge, not because you’re hungry, but because you’re stressed, anxious, bored, or just needing comfort? You’re not alone – and you’re not broken. In this episode, Kylie breaks down how to stop emotional eating and finally end the guilt spiral. Emotional eating is deeply human, but when it turns into a cycle of cravings, guilt, and frustration, it can feel impossible to break. You’ll learn: Why emotional eating isn’t a willpower problem The surprising role of hormones, gut health, and blood sugar in cravings 3 mindset tools that help you pause before reaching for food 5 simple physical tools to reset your body and break the autopilot snack cycle How to enjoy food mindfully without spiraling into guilt You’ll also hear the story of Natalie, a client who broke her nightly grazing habit with just two simple tools and finally felt back in control. Timestamps: 00:00 – Why emotional eating happens (and why it’s not your fault) 06:29 – Mindset tools to pause cravings before they spiral 10:44 – Physical tools to soothe stress and reduce urges 19:52 – Client story: How Natalie broke her nightly grazing habit 💡 If emotional eating is holding you back, apply for 1:1 coaching with Kylie → https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

You’re eating healthy, moving your body, cutting back on sugar, and maybe even tracking your food yet the belly bloat, puffiness, and extra weight around your middle just won’t budge. Here’s the truth: it’s not because you’re lazy, broken, or eating “too much.” Your body might actually be protecting you. In this episode, Kylie shares three hidden reasons women in their 30s, 40s, and beyond hold on to belly fat (even when they’re doing everything “right”) and the exact habits that help your body feel safe enough to let it go naturally. You’ll learn: How you can regulate your body How stress hormones like cortisol drive fat storage (and how to reset your levels) The gut–belly fat connection and how to calm inflammation The surprising role of insulin resistance (even with “normal” labs) Small, doable steps that make your body feel safe enough to release weight Timestamps: 0:00 – Understanding Belly Fat and Its Causes 02:19 – The Role of Stress and Cortisol 03:57 – Dysregulated Cortisol and Its Impact 08:38 – Improving Gut Health 10:37 – Insulin Resistance and Its Prevention 12:33 – Belly Fat as a Signal, Not a Flaw 15:21 – Practical Steps for Improving Belly Fat Ready to go deeper? Apply for 1:1 coaching → https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

If you’ve been skipping the bread, passing on fruit, loading up on protein, and doing everything “right” to feel lighter, but your body still feels tired, bloated, and stuck, this episode is for you. Today, we’re having the conversation most women never get to hear, but desperately need. One that explains what’s really happening under the surface when you go low carb (or no carb), why your metabolism might be slowing down instead of speeding up, and how to actually nourish your body back to balance without fear, shame, or obsession. You’ll also hear real client stories, like Elisa’s, who was stuck in a cycle of “eat less, lose more” that wasn’t working and what happened when we gave her the one thing she was afraid of: carbs. You’ll Learn: Why low-carb diets often feel “good” at first but backfire for many women What happens to your thyroid, cortisol, gut microbes, and cravings when you go too low on carbs How to test your personal carb tolerance and metabolic flexibility What a healthy, hormone-supportive carb actually looks like (hint: fruit is not the enemy) How to support your metabolism and digestion without cutting more Simple, sustainable shifts you can start this week to feel better in your body Timestamps: 0:00 Understanding the Struggles with Low-Carb Diets 2:25 Daily Struggles on a Low-Carb Diet 3:21 The Impact of Long-Term Low-Carb Diets 6:23 The Role of Blood Sugar and Metabolic Flexibility 9:23 Testing Carb Tolerance and Long-Term Strategies 11:05 Practical Tips for a Healthier Approach 17:01 Addressing Confusion and Overwhelm Want personalized support? Apply for 1:1 coaching → https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Have you been doing all the right things like eating clean, loading up on protein and fiber, and taking the right supplements, but still feel tired, snacky, bloated, and stuck with your weight? If you’re wondering “What else can I possibly do?” this episode is for you. Kylie pulls back the curtain on one of the most common client struggles: doing everything "right" and still not seeing results. In this episode, she shares the top 3 overlooked reasons you may feel sluggish, low-energy, and frustrated with your metabolism, even when your meals are technically “healthy.” And the best part? After each reason, you’ll get one simple action step to try this week. You’ll Learn: Why eating healthy is not the same as eating enough, and how under-eating can stall fat loss and increase cravings How your morning routine (like coffee on an empty stomach) might be setting you up for blood sugar crashes The surprising ways your gut microbiome can drive sugar cravings, low energy, and mood swings How to shift your mindset from “What should I cut?” to “What does my body need to feel safe and supported?” Easy, doable strategies to nourish your body, balance blood sugar, and support your metabolism without more restriction Timestamps: 00:00 Eating Healthy but Feeling Unwell? 00:58 Reason 1: Not Eating Enough of the Right Nutrients 03:48 Action Step 1: Tracking Meals for Better Insight 05:16 Reason 2: Morning Routine Affects Entire Day 07:33 Action Step 2: Starting the Day Right with Hydration and Protein 08:44 Reason 3: Gut Microbiome Influence on Cravings and Energy 11:11 Action Step 3: Adding Gut-Friendly Foods to Diet 13:15 Conclusion and Encouragement Want personalized support? Apply for 1:1 coaching → https://aproaihffa9.typeform.com/to/JkpTBEVm Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Have you ever had one of those weeks where you’ve eaten clean, exercised, stayed hydrated, taken your supplements, and still felt bloated, heavy, and uncomfortable by 3 p.m.? You’re not alone. In today’s episode, we’re unpacking why that happens, what your bloating might actually be telling you, and how to finally feel lighter without adding more restrictions to your routine. You’ll hear about real client stories like Rebecca, whose healthy meals were making her feel worse due to a hidden gut issue, and Sarah, whose bloating had nothing to do with bacteria at all. Their healing paths were completely different, and that’s the point: one-size-fits-all advice doesn’t work when it comes to gut and hormone health. You’ll learn: Why bloating can have completely different root causes (and why powders and elimination diets often fail) The hidden triggers behind “mystery bloating” like low stomach acid, poor bile flow, or stress How slowing down and chewing your food more can dramatically improve digestion What to eat in the morning to support your gut and blood sugar Why constant snacking might actually be making your bloating worse The surprising impact of mineral depletion from filtered water, and how to fix it Simple, non-restrictive shifts you can start this week to feel better in your body Your body isn’t working against you. It’s trying to communicate with you. Instead of throwing more supplements or diet rules at the problem, let’s focus on supporting your gut and nervous system with foundational, nourishing strategies that work with your body, not against it. Want to uncover what’s really behind your bloating? Book a free health consult today: https://aproaihffa9.typeform.com/to/JkpTBEVm Timestamps: 00:00 – Understanding Bloating and Its Causes 03:11 – Impact of Bloating on Daily Life 04:33 – Personalized Approaches to Bloating 06:59 – Foundational Strategies to Reduce Bloating 12:19 – Hydration and Mineral Intake 13:52 – Supporting Gut and Lymphatic Flow 16:03 – Practical Tips for Improving Digestion 17:28 – Addressing the Root Cause of Bloating Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University

Time to debunk the toxic myths around getting a “summer body”—like cutting carbs, skipping meals, and grinding through daily HIIT workouts. These outdated tactics often backfire, leading to burnout, bloating, weight gain, and hormone imbalance—especially for women. The truth? Women’s bodies thrive on alignment, not aggression. In this episode, Kylie shares how syncing with your menstrual cycle—not working against it—can help you feel lean, energized, and balanced. You’ll learn how to cycle-sync your workouts, fast smarter, and support your gut and hormones for sustainable fat loss without extremes. You’ll Learn: Why “eat less, move more” doesn’t work for women—and what actually does How to tailor workouts and fasting windows to your cycle What to eat (and when) for stable energy, hormone balance, and fat loss How gut health impacts metabolism and long-term weight loss Practical strategies to avoid burnout and feel your best this summer Timestamps: 00:00 – Summer Body Pressures and Common Mistakes 01:20 – How Stress Disrupts Hormones and Fat Loss 04:11 – Smarter Summer Body Strategies (That Actually Work) 06:29 – Cycle-Synced Workouts and Smarter Fasting 08:40 – Gut Health, Protein, Sleep & Practical Tips Meet Kylie Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work. Credentials: B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Want personalized support? Apply for 1:1 coaching with Within Nutrition → https://aproaihffa9.typeform.com/to/JkpTBEVm

In this episode, Kylie breaks down five simple yet powerful habits to help you naturally balance your hormones—without feeling overwhelmed or stuck in a rigid routine. From eating enough protein and supporting regular bowel movements to reducing stress and stabilizing blood sugar, Kylie shares real-life, manageable strategies you can start today. Whether you’re dealing with PMS, burnout, low energy, or gut issues, these foundational tips will help you restore hormonal harmony and feel more like yourself again. Timestamps: Balancing Hormones with Small Habits 0:00 Habit 1: Eating Enough, Especially Protein 3:10 Habit 2: Ensuring Regular Bowel Movements 7:03 Habit 3: Managing Stress 8:39 Habit 4: Maintaining Stable Blood Sugar 11:03 Habit 5: Focusing on Gut Health 13:43 Recap and Additional Tips 15:52 Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Your Next Step Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

In this episode, Kylie shares why being intentional is one of the most powerful tools you can use to create real, lasting results in your wellness journey. Instead of trying to do all the things—every new diet trend, supplement, or fitness hack—Kylie encourages you to slow down and choose one or two priorities that align with your current needs. Whether it’s improving digestion, boosting energy, or balancing hormones, intentionality helps you stay grounded, make smart decisions, and avoid burnout. You’ll learn how to create minimal yet effective routines, say no to draining commitments, and show up for yourself in a way that feels supportive—not overwhelming. Timestamps: Being intentional with wellness 00:42 Being mindful in day-to-day activities 03:29 Creating intentional routines 08:21 Being intentional with social interactions 12:03 Preventing burnout through intentional choices 15:23 Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Your Next Step Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

In this deeply personal episode, Kylie opens up about her second pregnancy, and the emotional and physical toll of postpartum recovery with two young children. From battling infections to being placed on strict bed rest in her third trimester, Kylie shares the real, raw lessons she learned—and the moments she wishes she’d listened to her gut earlier. She also dives into her natural birth experience, the challenges of having a high-needs newborn, and how different postpartum felt this time around. If you’re navigating pregnancy, preparing for postpartum, or just need a reminder to trust your body, this one’s for you. Timestamps: Pregnancy update (0:49) Listen to your gut (5:17) Birth experience (7:48) Lessons learned (12:56) Postpartum update (14:35) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

Are you tired of wellness feeling like an endless battle just to feel good and maintain balance? In this episode, discover five game-changing secrets to help you achieve long-term health without the daily struggle. Learn how to make wellness effortless, avoid common health myths, and finally feel empowered in your body. Plus, hear inspiring client success stories that prove these strategies work. Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

Are gut health myths keeping you stuck in your wellness journey? In this episode, Kylie debunks five of the most harmful misconceptions about gut health and shares practical, science-backed strategies to help you heal and thrive. You’ll learn: Why elimination diets aren’t always the solution (0:00) The truth about gut testing and what it can (and can’t) tell you (3:14) How to stop wasting money on unnecessary supplements (6:34) Why your gut isn’t just about digestion—it impacts your entire body (9:53) The surprising facts about probiotics (14:02) Whether you're just starting your gut health journey or have been struggling for years, this episode is packed with insights to help you reclaim your health and feel empowered to make better decisions. Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

Have you ever wondered why, despite trying countless diets, supplements, or exercise routines, you still feel bloated, fatigued, and frustrated? Modern life, stress, and even the food we eat impact our gut microbiome, leading to imbalances that affect everything from your energy levels to your hormones, skin, and overall well-being. In this episode, you’ll discover actionable insights, the science behind leaky gut, and how one simple change can transform your health journey. Here’s What We Cover: Why conventional diets and exercises might not be working for you The crucial role of gut health in overall well-being Signs your gut needs healing and how to address them Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

The carnivore diet, an all-meat, animal-based diet that excludes all plant foods, has gained popularity for its short-term benefits—like improved digestion, reduced inflammation, weight loss, and mental clarity. BUT it comes with significant long-term risks, including microbiome depletion, leaky gut, chronic inflammation, and hormonal imbalances. Here’s What We Cover: Understanding the Carnivore Diet (0:00) Reasons for Adopting the Carnivore Diet (1:32) Short-Term Benefits of the Carnivore Diet (2:21) Long-Term Concerns and Risks (6:28) Balancing Short-Term Relief with Long-Term Health (7:13) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

This episode explores the importance of practicing presence and fostering meaningful connections during the holiday season. We discuss practical tips for setting aside modern distractions—like screens—to fully experience the joy of being with loved ones. Kylie shares her experiences with practicing presence and evidence-based insights on living in the moment. Plus, she offers actionable strategies to embrace mindfulness and intentional living, not just during the holidays but all year round! Here’s What We Cover: Why Presence Matters During the Holidays (1:33) What It Means to Be Present and Why It’s Powerful (3:11) Simple Strategies for Staying Present During the Festivities (5:37) How to Feel Nourished and Balanced This Holiday Season (9:35) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

Discover ways to enjoy and be present this holiday season without compromising your health. If you are looking for a way to maintain your energy + balance this season without resorting to extreme measures, this episode is a must-listen! Here’s What We Cover: Setting a healthy mindset for the holidays (1:01) How to use mini meditations to reset (3:38) Practical gut health tips you can use every day (5:00) How to eat all the foods you enjoy this season while keeping your blood sugar balanced (9:09) Self-care how-tos for the busiest season of the year (18:17) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

Turn the holiday season from stressful to joyful by focusing on physical and mental balance. With a few strategic tweaks, you can make the holidays a time of celebration and connection instead of stress. We'll dive into understanding stress's impact on our bodies, simple nutrition changes, key supplements, and lifestyle tips to help you feel grounded, energized, and present this season. Here’s What We Cover: Understanding the effects of stress on our bodies (1:03) My top nutrition strategies to implement for stress reduction and body balance (4:37) Supplements to support your body during stressful seasons (12:12) The power of mindfulness & setting boundaries this time of year (13:35) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition. She works with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Black Friday Deal Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

Autoimmune conditions can really take a toll on your body and mind. In this episode, we dive into why autoimmune issues are becoming more common and how taking care of your gut can make a big difference in managing symptoms and feeling better overall. We'll talk about those early signs that often get brushed off, the strong link between gut health and autoimmune conditions, and simple lifestyle changes—like adding anti-inflammatory foods, balancing blood sugar, and choosing the right supplements—that can help reduce flare-ups and build resilience. Whether you’re dealing with an autoimmune condition yourself or supporting someone who is, this episode is full of down-to-earth tips to help you take charge of your health journey. Here’s What We Cover: Understanding Autoimmune Conditions (0:55) The Gut-Immune Connection (2:46) Lifestyle & Diet Adjustments to Support Immune Health (5:39) Balancing Protein & Blood Sugar (11:14) Supplements for Immune & Gut Health (14:48) Meet Kylie Kylie Ivanir is a globally recognized dietitian and founder of Within Nutrition, working with clients worldwide to support their wellness goals. She specializes in gut health, hormone balance, autoimmune conditions, fertility, and weight management. Kylie’s passion for accessible, science-backed health has made her a sought-after speaker, and now she brings her insights directly to you with the Within Nutrition podcast. Credentials B.S. in Physiological Sciences, UCLA M.S. in Human Nutrition, Columbia University Medical Center Registered Dietitian, Columbia University Take the Next Step in Your Health Journey Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset Do you have autoimmune symptoms? Take the quiz

Are you wondering if gluten is causing your belly drama or hormonal symptoms? In this episode, we’re breaking down everything you need to know about gluten, how it could be messing with your gut and hormones, and whether you really need to cut it out. Spoiler alert: the answer isn’t the same for everyone! What we cover: What is gluten anyway? (0:56) Find out why gluten is more than just a buzzword and where it's hiding in your food. Should You Ditch Gluten? (2:09) Gut Check: How Gluten Impacts Your Belly (5:57) The Elimination Game: Cut It or Heal It? (7:14) Hormones & Gluten: A Messy Relationship (10:45) How gluten could be messing with your hormones (think PCOS, thyroid issues, and beyond). How to Ditch Gluten the Right Way (11:39) Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor's Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

In this episode, Kylie chats about the importance of gut health during pregnancy for both mom and baby. She shares how the mom’s microbiome is passed to the little one, so keeping a healthy gut is key. With practical, easy tips, Kylie talks about managing Candida, the perks of Acacia fiber, and safe supplements for expectant moms. We chat about: 🍽️ Understanding Candida & tips for managing Candida 00:47 🌿 Acacia fiber during pregnancy 5:00 💊 Safe supplements for pregnancy 6:28 🧘‍♀️Answering your questions related to magnesium, prebiotics, and probiotics and their usefulness/considerations during pregnancy Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor's Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

In this episode, Kylie discusses the importance of addition rather than subtraction when working to reset your gut. Kylie also addresses the gut-skin axis, energy-boosting alternatives to coffee & tea, fruit combination myths, and what you need to know about using Berberine supplements for blood sugar management and PCOS. We chat about: Gut resets & diet myths 0:37 The gut-skin axis 6:21 Alternatives to coffee & tea for energy 8:33 Myths surrounding combining fruits 11:38 Post-antibiotic food recommendations 13:19 Using berberine supplements 15:52 Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor's Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching Join the Ultimate Gut & Hormone Reset

In this episode, Kylie addresses common questions about reducing sugar cravings, using oregano oil for SIBO, and foods or vitamins supporting fatigue recovery. She also shares practical tips for managing stress, enhancing gut health, and easing into fall routines. We chat about: Reducing sugar intake in a sustainable & balanced way Identifying and managing sugar cravings Oregano oil for the potential treatment of SIBO Nutrition and supplement recommendations for fatigue Probiotic supplement recommendations & considerations Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor's Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching FREE Mini Guide to Curb your Sugar Cravings Read Defeating Afternoon Fatigue blog post TIMESTAMPS Reducing sugar Intake 1:00 Strategies for managing sugar cravings 3:40 Oregano oil as a potential treatment for SIBO 9:35 Food and supplement recommendations for fatigue 12:32 Probiotic supplement recommendations 17:50

In this episode, Kylie provides a personal update on her pregnancy scare and jumps in to answer more of the questions you all had in part 2 of the Q&A series! We chat about: The importance of gut health and the microbiome during pregnancy Strategies for reducing heavy metals in chocolate consumption Simple, effective nighttime routines to improve sleep quality Hormonal hair loss and potential solutions Protein powders & the importance of third-party testing Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor's Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching Join the Gut & Hormone Reset THIS MONTH! Timestamps Pregnancy Update and Antibiotics Decision 0:00 Choosing Safe Chocolate Brands 5:11 Establishing an Effective Nighttime Routine 9:28 Hormonal Hair Loss Causes & Treatments 16:49 Choosing a Healthy Protein Powder 19:14

Last week I put up a Q&A box on instagram and you had some great questions. Many I realized were hard to respond to in a quick story format so I’m answering them on this week’s podcast! I chose some of the questions that come up frequently, and will do a part two next week to cover more. We chat about: What could be the reason for having just bloating, no other gut-related symptoms? Is a healthy gut related to cellulite? What’s the best mushroom? How much time a week do you allocate towards food prep Best pcos diet plan, what to eat, what to avoid How to find out which hormones to test if you feel unbalanced? And a couple more! Meet Kylie Kylie Ivanir is a globally recognized Dietitian running a private practice, Within Nutrition and coaching clients worldwide. Kylie's areas of expertise (gut health, hormones, autoimmune, fertility, and fat loss) have led to her being a sought-after speaker and lecturer and now she brings her wealth of knowledge and passion for wellness to more ears via the Within Nutrition podcast. Credentials Bachelor Degree in Physiological Sciences, UCLA Master Science in Human Nutrition, Columbia University Medical Center Registered Dietitian License, Columbia University Useful Links @within.nutrition Apply for 1:1 Coaching