Cheat Code Nutrition

The Consistency Code: How to Keep Showing Up When Motivation DisappearsWhat if consistency has less to do with discipline — and more to do with understanding your brain, your body, and the habits that make showing up easier?In this episode, I’m breaking down why consistency can become your greatest superpower when it comes to your health — or your kryptonite.Because you do NOT need to crush it every day. You don't need the perfect workout, perfect diet, perfect morning routine, or endless motivation.You need a floor — the bare minimum you're willing to do to keep showing up for yourself, even when life gets messy.We’re talking about:• Why motivation is unreliable — and what actually helps habits stick• The neurochemistry behind habits, dopamine, and overcoming that initial inertia to just START• Why your “bare minimum” may be more important than your best days• James Clear’s Atomic Habits approach to identity and becoming someone who simply does these things• Why repeated misses can quietly become your new normal• How to keep your healthy habits alive through vacations, summer, travel, busy schedules, and real life• Why women shouldn’t expect their motivation and energy to feel exactly the same throughout the month — and how becoming cycle-aware can help• The connection between alcohol, sleep, hormones, brain chemistry, and your ability to follow through on healthy behaviors• Why getting curious about your relationship with alcohol — without shame or labels — may be one of the biggest unlocks for consistencyOne of the biggest questions I want you to take away from this episode is:Why do we believe we have to abandon the things that make us feel good in order to enjoy our lives?Your healthy habits aren't something you should need a vacation from.And consistency doesn't mean rigidity.It means knowing who you are, what you value, and what you're willing to continue doing for yourself even when circumstances change.Sometimes you're operating at 100%.Sometimes you're at 40%.But 40% isn't zero.Before I ever started working with women on functional labs, gut health, hormones and metabolic optimization, I became a Certified Alcohol-Free Life Coach. That work still plays a huge role in how I coach today because I've seen firsthand what can happen when women become willing to look at alcohol with curiosity instead of shame.If you're doing ALL the things but still struggling to create the consistency that actually moves your health forward, this episode is for you.🎧 Listen now, and if you're ready to stop starting over and figure out what YOUR body actually needs, check out my coaching programs and Metabolic Reset in the links below.Connect with meFollow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.Ways to Work With MeCheat Code Nutrition Labs (linked here)Perfect if you want answers and a clear action plan.Choose from:Metabolic Health LabsThyroid MappingGut Health & Microbiome TestingHormone TestingDNA & Genetic OptimizationTogether we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.Optimization Membership (linked here)For those who want flexibility and ongoing support.Membership includes:Access to advanced lab testingPreferred pricing on peptides and supplementsEducational resourcesOngoing guidanceThe ability to choose your own path with expert support along the way12-Week Optimization ProgramsMy most hands-on offering, one price, all inclusive.A fully guided experience that may include:Advanced lab testingGut Reset ProtocolMetabolic ResetPersonalized nutrition strategyAlcohol reduction or elimination supportSupplement protocolsPeptide therapies (when appropriate)Coaching and accountabilityDesigned for people who want structure, support, and a personalized roadmap to better health.Key TakeawayIf there's one thing I've learned over the last five years, it's this:Stop guessing.Get data.Understand your biology.Build a plan around YOU.Because your symptoms aren't random.They're clues.And when you know how to read the clues, everything starts making sense.If you enjoyed this episode, please subscribe, leave a review, and share it with a friend.You never know who might be one conversation away from starting their own health transformation.Follow me on Instagram → @cheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Perimenopause, GLP-1s, and Your Gut: Perimenopause doesn’t just affect your hormones, sleep, mood, and waistline. Declining estrogen can also change the environment of your gut microbiome—reducing resilience, affecting intestinal-barrier integrity, and potentially increasing inflammatory signaling.Then many women add a GLP-1 medication to the mix.GLP-1s can be incredibly powerful tools, but they also slow gastrointestinal motility and reduce how much—and how many different foods—you eat. If you already struggle with constipation, reflux, bloating, SIBO, or poor fiber tolerance, the medication may magnify those vulnerabilities.In this episode, I explain the “two-hit” gut problem created by perimenopause plus GLP-1 use—and what you can do to protect your gut while still getting the metabolic benefits of the medication.In this episode, you’ll learn:How declining estrogen can affect microbial diversity and intestinal-barrier healthWhat dysbiosis, intestinal permeability, and LPS actually meanHow LPS may contribute to inflammation and dysfunctional fat tissueWhy GLP-1s can worsen constipation, reflux, bloating, and food intoleranceHow slower intestinal motility may contribute to or exacerbate SIBOWhy continually increasing your GLP-1 dose can backfireWhat digestive enzymes do—and what they cannot fixHow bile helps digest fat and why rapid weight loss can increase gallstone riskWhen a history of gallstones may warrant a conversation about ultrasoundHow digestive bitters may help prime digestion—and when they may not be appropriateThe difference between probiotics, prebiotics, fermented foods, and fiberWhat the Stanford fermented-food study actually foundThe gut-first order of operations I use with my clientsThe biggest takeawayThe goal of GLP-1 treatment should not be to eliminate your appetite or lose weight as quickly as humanly possible.The goal is to find the lowest effective dose that helps regulate appetite while still allowing you to eat nourishing foods, move your bowels comfortably, maintain dietary diversity, protect your muscle, and live normally.The shot can change your appetite. But your foundations determine the quality and durability of your results.Ready for a gut-first GLP-1 strategy?Every one of my programs begins with—and continues to focus on—the gut.Inside my Metabolic Reset, we look at:Bowel regularity and motilityConstipation, reflux, and bloatingFood and fiber toleranceMicrobial balanceIntestinal-barrier supportFermented foods and targeted probioticsPrebiotic fiber and dietary diversityDigestive supportGLP-1 dosing and toleranceLabs and microbiome testing when appropriateWe don’t use the shot as the entire strategy. We improve the environment in which that medication has to work.If you’re in perimenopause, using a GLP-1, and your gut is getting louder—more constipation, more reflux, more bloating, and fewer foods you can tolerate—don’t assume the answer is another dose increase.Learn more about the Metabolic Reset: For a fully personalized approach, my 12-week Metabolic Reset combines:A guided Gut ResetComprehensive bloodworkPersonalized nutrition and lifestyle strategiesPhysician-supervised peptide therapy when appropriateA clear plan built around your biology, biomarkers, symptoms, and goalsDM me RESET on InstagramExplore my gut-first optimization programs: Get my Gut Healing Blueprint HEREIf you want an affordable, self-guided starting point, the Gut Healing Blueprint walks you through the foundational steps for supporting digestion and rebuilding gut health.Follow Cheat Code Nutrition for more education on perimenopause, GLP-1 optimization, gut health, functional labs, and building a metabolism that lasts.Studies and resources mentionedGut-microbiota-targeted diets modulate human immune statusAssociations Among Estrogens, the Gut Microbiome and OsteoporosisGastrointestinal Motility Effects of GLP-1 Receptor AgonistsHow rapid weight loss affects gallstone riskThis podcast is for educational purposes only and is not a substitute for individualized medical advice. Do not start, stop, or change the dose of a prescription medication without consulting your prescribing clinician.Connect with meFollow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.Ways to Work With MeCheat Code Nutrition Labs (linked here)Perfect if you want answers and a clear action plan.Choose from:Metabolic Health LabsThyroid MappingGut Health & Microbiome TestingHormone TestingDNA & Genetic OptimizationTogether we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.Optimization Membership (linked here)For those who want flexibility and ongoing support.Membership includes:Access to advanced lab testingPreferred pricing on peptides and supplementsEducational resourcesOngoing guidanceThe ability to choose your own path with expert support along the way12-Week Optimization ProgramsMy most hands-on offering, one price, all inclusive.A fully guided experience that may include:Advanced lab testingGut Reset ProtocolMetabolic ResetPersonalized nutrition strategyAlcohol reduction or elimination supportSupplement protocolsPeptide therapies (when appropriate)Coaching and accountabilityDesigned for people who want structure, support, and a personalized roadmap to better health.Key TakeawayIf there's one thing I've learned over the last five years, it's this:Stop guessing.Get data.Understand your biology.Build a plan around YOU.Because your symptoms aren't random.They're clues.And when you know how to read the clues, everything starts making sense.Ready to Start?The best place to begin is with Cheat Code Nutrition Labs.We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.Learn more about all my programs:www.mycheatcodenutrition.comIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend.You never know who might be one conversation away from starting their own health transformation.Follow me on Instagram → @cheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

The Post-Summer Metabolic Reset: Three Simple Places to StartIf summer left your routines, digestion, nutrition, or energy feeling a little chaotic, you do not need an extreme detox or a complete lifestyle overhaul.In this episode, I’m sharing the three foundational areas I prioritize with clients who want to reset their health without becoming completely overwhelmed: supporting the gut, building a better breakfast, and investing in personalized testing.In this episode, you’ll learn:Why gut health is often one of the first places I start with clientsHow alcohol, processed foods, inadequate hydration, and irregular eating can affect the gutWhy adding fermented foods may be an easier first step than immediately forcing more fiberThe difference between probiotics and the prebiotic fibers that feed your beneficial microbesWhy comfortable, regular bowel movements should be a top priorityHow to build a breakfast that supports energy, satiety, digestion, and muscleWhy I generally recommend including 25–35 grams of protein at breakfastHow to combine protein, fiber, antioxidants, carbohydrates, and healthy fatsHow to make breakfast work around early workouts, work schedules, and carpoolsWhy people using a GLP-1 need to be especially intentional about protein and nutrient intakeHow DNA testing can reveal your individual health predispositionsWhy comprehensive bloodwork is necessary to understand what is happening in your body right nowHow combining your genetic blueprint with current biomarkers can cut through generic wellness adviceThe order in which I use gut support, nutrition, DNA testing, and labs with my clientsThe three-step reset1. Start with the gutReduce obvious triggers, introduce fermented foods gradually, support hydration and motility, and prioritize comfortable, regular bowel movements.Get my Gut Healing Blueprint HERE2. Build a better breakfastInstead of trying to perfect your entire diet, build one dependable first meal containing protein, fiber, colorful plants, and enough fuel for your day.3. Invest in testingDNA testing helps us understand how you are genetically wired. Comprehensive labs show how your current food, stress, sleep, hormones, medications, and lifestyle are interacting with those genes.DNA is the blueprint. Your labs show what is happening today.Ready to begin?The Gut Healing Blueprint — $37If you want an affordable, self-guided starting point, the Gut Healing Blueprint walks you through the foundational steps for supporting digestion and rebuilding gut health.The 12-Week Metabolic ResetFor a fully personalized approach, my 12-week Metabolic Reset combines:A guided Gut ResetComprehensive bloodworkOne-time DNA testingPersonalized nutrition and lifestyle strategiesPhysician-supervised peptide therapy when appropriateA clear plan built around your biology, biomarkers, symptoms, and goalsDM me RESET on Instagram and let me know whether you want the Gut Healing Blueprint or information about the complete 12-week program.Connect with meFollow me on Instagram for more practical education about gut health, metabolic optimization, hormones, GLP-1 support, alcohol-free living, and personalized nutrition.This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always work with your qualified healthcare provider before changing medications, supplements, or medical treatment.Ways to Work With MeCheat Code Nutrition Labs (linked here)Perfect if you want answers and a clear action plan.Choose from:Metabolic Health LabsThyroid MappingGut Health & Microbiome TestingHormone TestingDNA & Genetic OptimizationTogether we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.Optimization Membership (linked here)For those who want flexibility and ongoing support.Membership includes:Access to advanced lab testingPreferred pricing on peptides and supplementsEducational resourcesOngoing guidanceThe ability to choose your own path with expert support along the way12-Week Optimization ProgramsMy most hands-on offering, one price, all inclusive.A fully guided experience that may include:Advanced lab testingGut Reset ProtocolMetabolic ResetPersonalized nutrition strategyAlcohol reduction or elimination supportSupplement protocolsPeptide therapies (when appropriate)Coaching and accountabilityDesigned for people who want structure, support, and a personalized roadmap to better health.Key TakeawayIf there's one thing I've learned over the last five years, it's this:Stop guessing.Get data.Understand your biology.Build a plan around YOU.Because your symptoms aren't random.They're clues.And when you know how to read the clues, everything starts making sense.Ready to Start?The best place to begin is with Cheat Code Nutrition Labs.We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.Learn more about all my programs:www.mycheatcodenutrition.comIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend.You never know who might be one conversation away from starting their own health transformation.Follow me on Instagram → @cheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

The Secrets to Optimizing Your GLP-1How to turn a weight-loss medication into a tool for metabolic health and longevityGLP-1 medications can be incredibly powerful—but the medication alone doesn’t build muscle, prepare nourishing meals, improve your relationship with food or create the habits that support lasting health.In this episode, I’m talking about the part of GLP-1 treatment no one talks about enough: behavior change.The goal shouldn’t be to simply eat less and become smaller. It should be to use the medication as leverage while building the nutrition, muscle, gut health and lifestyle foundations that help you emerge healthier—not depleted.In this episode, you’ll learn:Why GLP-1s may offer benefits that extend far beyond weight lossThe differences between single, dual and triple-receptor medicationsWhy automatically increasing your dose isn’t always the best strategyThe truth behind the fear that GLP-1s “eat your muscle”Why lean mass on a DEXA scan is not synonymous with functional skeletal muscleHow changes in water, glycogen, organ mass, liver fat and fat stored inside muscle can affect body-composition resultsWhy muscle preservation still requires adequate protein and resistance trainingWhat rapid weight loss can mean for bone densityHow nutrition, strength training, calcium and vitamin D help support bone healthThe emerging research around GLP-1s and cardiovascular, brain, joint and metabolic healthHow to determine whether your dose is supporting your health—or suppressing you into oblivionBeyond weight lossGLP-1 medications are increasingly being studied for their effects on:Blood-sugar control and insulin sensitivityCardiovascular riskBlood pressure and triglyceridesVisceral and liver fatInflammationBrain health and neurodegenerative diseaseOsteoarthritis and joint healthSome of these benefits are well established, while others—particularly Alzheimer’s prevention, cartilage regeneration and direct bone protection—are still emerging areas of research. Promising does not mean proven, but these medications are clearly much more than simple appetite suppressants.The muscle-loss conversationSome studies report that approximately 25–40% of weight lost may be classified as “lean mass.” But lean mass is not the same thing as contractile muscle.DEXA-derived lean mass can include:Skeletal muscleOrgansConnective tissueBloodGlycogenBody waterNewer research suggests GLP-1 therapy may reduce fat and liver mass more rapidly than skeletal muscle, while strength can often be largely preserved. That doesn’t give us a free pass to ignore muscle—it gives us a reason to interpret the data more intelligently.To protect muscle:Resistance train approximately three times per weekPrioritize protein throughout the dayAvoid chronically undereatingTrack strength and function—not only scale weightUse the lowest effective medication dose for your individual needsThe biggest nutrition mistakeThe most common mistake I see is eating less without eating better.If your appetite is lower, every bite matters more. Your body still needs protein, fiber, healthy fats, vitamins, minerals and phytonutrients to build hormones, muscle, bone, neurotransmitters and healthy tissue.Your dose should reduce excessive hunger and food noise without eliminating your interest in food, cooking or caring for yourself.Simple strategies I use with clientsChoose three healthy breakfasts and place them on repeat.Aim for approximately 35–40 grams of protein, 10 grams of fiber and plenty of color at breakfast.Prioritize shopping and meal planning instead of treating dinner as an afterthought.Use healthy meal-delivery services or regenerative farmed meat subscription boxes when time is limited.Keep quality meat, seafood, vegetables and smart starches available.Cook once and create leftovers for lunch.Build meals around protein, plants, fiber and nutrient density.Don’t skip food all day to “save calories” for alcohol or dinner later. That plan usually ends exactly as gracefully as you’d imagine.Make healthy habits easierBorrowing from James Clear’s Four Laws of Behavior Change:To build a habit:Make it obvious.Make it attractive.Make it easy.Make it satisfying.To break a habit:Make it invisible.Make it unattractive.Make it difficult.Make it unsatisfying.Practical examples:Keep workout equipment visible at home.Save workouts you actually enjoy.Add music, heat, yoga, friends or family to make movement more appealing.Establish a minimum commitment, such as a 20-minute workout.Stack food preparation onto something already in your routine.Stock your pantry and freezer so the healthy choice becomes the easy choice.Remove the friction between you and the behavior you want to repeat.Mindset mattersHealthy does not mean:Eating as little as possibleWeighing as little as possibleFeeling deprivedSacrificing pleasure and connectionHealthy means nourished.Instead of asking, “How little can I eat?” ask:What am I building my body and brain out of?What kind of fuel am I putting in the car?Will this choice leave me nourished or depleted?What habits will still support me if my medication changes?The goal is to shift from sacrifice to gain—and from deprivation to empowerment.Set realistic expectationsMy own progress took a year:Approximately 20 pounds lostAn 8% increase in muscle massLess than two pounds lost per month on averageThat may not sound dramatic in a world obsessed with overnight transformations. But slow, steady progress gave me time to train, eat, adapt and build a healthier metabolism underneath the weight loss.The goal isn’t to come out of this experience simply skinnier.The goal is to come out stronger, healthier, better nourished and metabolically more resilient.Your challenge this weekChoose one foundational habit:Repeat a protein-rich breakfastSchedule three resistance-training sessionsPlan for tomorrow's dinner tonightOrder quality groceries or prepared mealsRemove one obstacle that keeps making the healthy choice difficultMake it obvious, attractive, easy and satisfying—and repeat it until it becomes part of who you are.Ready to optimize your GLP-1?Inside my metabolic and longevity programs, we don’t chase the highest dose or the lowest possible number on the scale.We use GLP-1s strategically while strengthening the systems that support long-term health: nutrition, muscle, gut health, hormones, mindset and sustainable behavior.Visit www.mycheatcodenutrition.com to explore my programs and learn how to turn your GLP-1 into a tool for longevity—not another temporary weight-loss fix.Research mentionedU.S. adult obesity trends, 2022–2025GLP-1 medications, body composition and muscle functionNational Academy of Medicine: understanding GLP-1 medicationsThis podcast is for educational purposes only and is not a substitute for individualized medical care. Medication decisions should be made with a licensed prescribing clinician.Ways to Work With MeCheat Code Nutrition Labs (linked here)Perfect if you want answers and a clear action plan.Choose from:Metabolic Health LabsThyroid MappingGut Health & Microbiome TestingHormone TestingDNA & Genetic OptimizationTogether we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.Optimization Membership (linked here)For those who want flexibility and ongoing support.Membership includes:Access to advanced lab testingPreferred pricing on peptides and supplementsEducational resourcesOngoing guidanceThe ability to choose your own path with expert support along the way12-Week Optimization ProgramsMy most hands-on offering, one price, all inclusive.A fully guided experience that may include:Advanced lab testingGut Reset ProtocolMetabolic ResetPersonalized nutrition strategyAlcohol reduction or elimination supportSupplement protocolsPeptide therapies (when appropriate)Coaching and accountabilityDesigned for people who want structure, support, and a personalized roadmap to better health.Key TakeawayIf there's one thing I've learned over the last five years, it's this:Stop guessing.Get data.Understand your biology.Build a plan around YOU.Because your symptoms aren't random.They're clues.And when you know how to read the clues, everything starts making sense.Ready to Start?The best place to begin is with Cheat Code Nutrition Labs.We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.Learn more about all my programs:www.mycheatcodenutrition.comIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend.You never know who might be one conversation away from starting their own health transformation.Follow me on Instagram → @cheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

From Quitting Alcohol to Optimizing Health: The Journey I Never ExpectedI haven't recorded a podcast in months.Life got busy. My son's soccer schedule took over. My business grew. My family needed me. And for a while, I felt guilty that I wasn't creating content the way I used to.But then I realized something:I've been transforming even when I wasn't documenting it.In this episode, I'm sharing the evolution of my own health journey—from quitting alcohol to becoming obsessed with understanding the deeper biological factors that influence how we feel, function, and age.We explore:The First Transformation: AlcoholWhy I originally thought alcohol was the problemHow drinking was often a symptom of stress, anxiety, disconnection, and the desire for reliefWhat happened when I removed alcoholWhy clarity was only the beginning—not the destinationThe Health Rabbit HolesWhat started as a journey to stop drinking became a journey into:HormonesPerimenopauseHashimoto'sThyroid healthGut healthGeneticsMicrobiome testingLongevity and health optimizationEvery answer led to another question.Every layer I peeled back revealed another layer underneath.The Unexpected LessonI thought I was quitting drinking.Then I realized I was healing my relationship with myself.I thought I was learning about hormones.Then I realized I was learning how to listen to my body.I thought I was fixing my thyroid.Then I realized I was uncovering the deeper reasons my body was asking for help.I thought I was building a business.Then I realized I was becoming the person capable of guiding others on their own health journeys.The Hierarchy of HealthIn this episode, I also share the framework that now shapes all of my client work:Layer 1: Blood Sugar & StressThe foundation of everything.When insulin and cortisol are dysregulated, it becomes difficult to lose weight, sleep well, balance hormones, or reduce inflammation.Layer 2: Thyroid FunctionYour metabolic engine.Responsible for energy, metabolism, recovery, body temperature, cognitive function, and so much more.Layer 3: Sex HormonesEstrogen, progesterone, and testosterone.Important—but often difficult to optimize if the layers beneath them are not addressed first.Layer 4: Gut Health & DetoxificationThe system surrounding everything else.Your gut influences:HormonesInflammationImmune functionThyroid conversionMetabolismNeurotransmittersYour liver processes:HormonesToxinsMedicationsMetabolic wasteWhen these systems aren't functioning properly, symptoms show up everywhere.Why I Built Cheat Code Nutrition The Way I DidAfter years of going down every health rabbit hole imaginable, I realized something:The answer isn't another supplement.The answer isn't another diet.The answer is understanding your biology.That's why every client journey starts with data.Not guessing.Not trends.Not generic wellness advice.Real information about what's happening inside your body.Ways to Work With MeCheat Code Nutrition Labs (linked here)Perfect if you want answers and a clear action plan.Choose from:Metabolic Health LabsThyroid MappingGut Health & Microbiome TestingHormone TestingDNA & Genetic OptimizationTogether we'll identify the biggest bottlenecks impacting your health and create a personalized strategy based on your results.Optimization Membership (linked here)For those who want flexibility and ongoing support.Membership includes:Access to advanced lab testingPreferred pricing on peptides and supplementsEducational resourcesOngoing guidanceThe ability to choose your own path with expert support along the way12-Week Optimization ProgramsMy most hands-on offering, one price, all inclusive.A fully guided experience that may include:Advanced lab testingGut Reset ProtocolMetabolic ResetPersonalized nutrition strategyAlcohol reduction or elimination supportSupplement protocolsPeptide therapies (when appropriate)Coaching and accountabilityDesigned for people who want structure, support, and a personalized roadmap to better health.Key TakeawayIf there's one thing I've learned over the last five years, it's this:Stop guessing.Get data.Understand your biology.Build a plan around YOU.Because your symptoms aren't random.They're clues.And when you know how to read the clues, everything starts making sense.Ready to Start?The best place to begin is with Cheat Code Nutrition Labs.We'll help you determine which testing option makes the most sense for your goals, your symptoms, and your budget.Learn more about all my programs:www.mycheatcodenutrition.comIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend.You never know who might be one conversation away from starting their own health transformation.Follow me on Instagram → @cheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode, we’re kicking off the New Year with something deeper than another “new year, new you” checklist. We’re talking about the mental groundwork that must come first if you want to create real, lasting change in your health, habits, and mindset.Whether your goal is to cut back on alcohol, improve your nutrition, move your body more, or just feel better — this episode walks you through the foundational mindset shifts required to actually stick with those changes.✨ In this episode, I cover:Why willpower and motivation aren’t enoughHow to reflect on the past year with clarity and compassionThe 7 mindset threats that quietly sabotage changeHow to rewire old identity loops and limiting beliefsWhy shifting your environment is criticalWhat it actually means to move yourself to the top of your priority listAnd the key question to ask before you do anything new this year🔥 Takeaway:You can’t willpower your way into a new identity. You must get honest, curious, and intentional — and it starts with how you think.🎁 Bonus Offer: Gut Reset CodePair this mindset work with real gut healing — the perfect complement to your Dry January or New Year detox.My Gut Reset Code includes:A 4-phase gut healing protocol4 one-on-one coaching sessions with meAll your therapeutic supplements shipped to your doorStep-by-step support to reset your gut, boost your energy, balance your mood, and strengthen your immune system💻 Click here to learn more or join now!✨ Mini DNA Testing and Coaching PackageHere’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer a Mini Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.When you understand your genetic code, you can:Learn how alcohol uniquely impacts your sleep, mood, hormones, and gutDiscover how to fuel your body based on your DNAMake health changes that feel aligned, not forcedStay motivated with science-backed, personalized insight💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.🔗 Ready to work with me?Start your Future Self Health journey with a Gene Test & Precision Nutrition.You’ll get a full DNA test + 2 private coaching sessions with me to:Understand your unique biologyCustomize your food, supplement, and lifestyle planFinally start healing with clarity, not confusion🎯 Start the new year with a plan built for YOUR body.🌿 Gain clarity. Build momentum. Make empowered choices.📌 Links + Resources:🧬 Click here to get started with genetic testing + coaching👉 Not sure where to start? Book your free call HERE❤️ Remember:You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.Follow me on Instagram → @mycheatcodenutrition.comCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

This time of year stacks the odds against your immune system: late nights, more sugar, more stress, more alcohol, less sleep... and a gut that starts to tip out of balance.In this episode, I’m walking you through the real reasons your immune system feels more vulnerable in December — and more importantly, how to tip the scales back in your favor with small, daily choices.If you’re someone who can feel yourself on the edge of getting sick, this is your gentle guide to shore up your resilience using food, lifestyle, and some of my favorite low-effort immune-boosting rituals.💡 What You’ll Learn:Why the gut is your immune system’s command center (especially during the holidays)What disrupts gut balance and immunity most this time of year — and how to reduce the damageSimple “gut reset” days and how to use them strategicallyMy go-to immunity shot recipe (+ how to make it fun for kids!)How oil pulling + tongue scraping helped me avoid getting sickWhy poly-spice blends work better than isolated supplementsThe fiber-rich, kid-approved product that’s been a game-changerMy full supplement stack when I feel a cold coming onHow your genes influence your immune response — and how to personalize your gut support🛠 Resources & Links:🧬 Interested in Gene Testing + Precision Nutrition Coaching?[Click here to apply or learn more]🥄 Try freezing your immunity shots in festive molds for a fun mocktail upgrade!💊 My supplement stack: zinc, selenium, quercetin, buffered vitamin C, curcumin, omega-3s🛎 Call to Action:If you’re ready to take your gut health and immunity to the next level — without guessing — let’s personalize your plan. I use gene testing and functional insights to help you create targeted strategies that work with your body, not against it.📩 DM me “IMMUNITY” on Instagram or apply Cheat Code NutritionLet’s build your resilience from the inside out.💬 Share the Love:Loved this episode?Leave a reviewShare it with a friend who’s always getting sick this time of yearScreenshot & tag me on IG @cheatcodenutrition so I can cheer you on!✨ Your Future Self Health Starts NowHere’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.When you understand your genetic code, you can:Learn how alcohol uniquely impacts your sleep, mood, hormones, and gutDiscover how to fuel your body based on your DNAMake health changes that feel aligned, not forcedStay motivated with science-backed, personalized insight💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.🔗 Ready to work with me?Start your Future Self Health journey with a Gene Test & Precision Nutrition.You’ll get a full DNA test + 4 private coaching sessions with me to:Understand your unique biologyCustomize your food, supplement, and lifestyle planFinally start healing with clarity, not confusion🎯 Start the new year with a plan built for YOUR body.🌿 Gain clarity. Build momentum. Make empowered choices.📌 Links + Resources:💥 Get your 20% OFF with code LETSGO🧬 Click here to get started with genetic testing + coaching🧠 Ready to work with me on Functional Nutrition? Check out 👉 Foundations Reset👉 Not sure where to start? Book your free call HERE❤️ Remember:You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.Follow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.mycheatcodenutrition.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode, we’re flipping the script on the classic “I’ll start in January” mindset. December is full of distractions—late nights, stress, sugar, social pressure, and the ever-present pull of “just one more drink.” But what if this was the exact moment to plant the seeds for your transformation?We’re diving into:The 7 real threats to your Future Self (and how to outsmart them)Powerful mindset truths to help you reframe change as empowermentTangible steps to start building momentum before the ball dropsIf you’ve ever found yourself banking on your “January Self” to be magically more motivated, more disciplined, and more energized—this episode is your wake-up call (in the gentlest, most supportive way).Let’s stop outsourcing our growth and start preparing for the woman we want to become.✨ Your Future Self Health Starts NowHere’s the truth: Your biology plays a huge role in how you feel, how you cope, and how you stay motivated to make change. That’s why I now offer Gene Testing + Personalized Coaching — to help you understand your unique biological blueprint and stop guessing.When you understand your genetic code, you can:Learn how alcohol uniquely impacts your sleep, mood, hormones, and gutDiscover how to fuel your body based on your DNAMake health changes that feel aligned, not forcedStay motivated with science-backed, personalized insight💥 Your genes can give you clarity on what your future self needs to thrive — not just willpower.🔗 Ready to work with me?Start your Future Self Health journey with a Gene Test & Precision Nutrition.You’ll get a full DNA test + 4 private coaching sessions with me to:Understand your unique biologyCustomize your food, supplement, and lifestyle planFinally start healing with clarity, not confusion🎯 Start the new year with a plan built for YOUR body.🌿 Gain clarity. Build momentum. Make empowered choices.📌 Links + Resources:💥 Get your 20% OFF with code LETSGO🧬 Click here to get started with genetic testing + coaching🧠 Ready to work with me on Functional Nutrition? Check out 👉 Foundations Reset👉 Not sure where to start? Book your free call HERE❤️ Remember:You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.Follow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.mycheatcodenutrition.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Feeling tempted to numb the stress, the family drama, or the awkward holiday dynamics with a drink (or five)? You’re not alone — but you do have a choice.In this episode, I’m giving you 5 powerful mindset and science-backed reasons to skip the booze this season and opt into something so much better. From gut health and sleep to emotional resilience and reimagining holiday traditions — this is your reminder that you’re not depriving yourself by not drinking. You’re actually leveling up your physical, emotional, and mental health.No shame. No pressure. Just truth, tools, and a new way forward.✨ What You'll Learn:Why feeling “deprived” around alcohol keeps you stuck — and how to shift into an empowered mindsetThe gut-brain connection: how alcohol impacts serotonin, dopamine, and your ability to feel joyHow alcohol sabotages your sleep, immunity, and stress resilience (especially during the holidays)The role of alcohol in emotional reactivity and low motivation — and what happens when you take it outHow to reimagine your holidays without booze and create traditions that actually feel good and aligned🧬 Ready to Take It Deeper?If you’re ready to truly take charge of your health — not just guess your way through diets, supplements, or January resets — this is your sign.👉 Check out my Gene Testing Package — now 20% off through December 3.You’ll get a full DNA test + 4 private coaching sessions with me to:Understand your unique biologyCustomize your food, supplement, and lifestyle planFinally start healing with clarity, not confusion🎯 Start the new year with a plan built for YOUR body.📌 Links + Resources:💥 Get your 20% OFF with code LETSGO🧬  Click here to get started with genetic testing + coaching🧠 Ready to work with me? Check out 👉 Foundations Reset👉 Not sure where to start? Book your free call HERE❤️ Remember:You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.👉 Not sure where to start? Book your free call HERE🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.mycheatcodenutrition.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode of Cheat Code Nutrition, I dive deep into the connection between emotional self-soothing, alcohol, and food—and how I finally broke free from using both as my primary comfort strategy.We’ve been programmed to associate alcohol and junk food with reward, fun, and relaxation—but that programming is what's keeping us stuck. Today, I’m unpacking how I shifted from relying on dopamine hits to feeling truly nourished, and how this shift didn't feel like restriction—it felt like freedom.If you've ever traded alcohol for sugar, or if choosing healthy food still feels like a chore, this episode is your wake-up call. The tipping point? SCIENCE. Understanding your body changes everything.We’re talking food, cravings, gut health, gene testing, motherhood, football snack stands, and how to build resilience so you’re not derailed when life gets hard.💡 You’ll Learn:Why alcohol and food are rooted in the same dopamine/reward cycleHow to stop seeing healthy choices as sacrificesWhat shifted my mindset around food and alcohol—permanentlyWhy knowing your genes and gut is the cheat code to confidenceWhat your cravings and comfort foods are really telling youReal-life tools to stop numbing and start nourishing🔬 Mentioned in this episode:Gene Testing (Your personal health blueprint)GI Map (Gut health functional test)Supplements that help self-soothe without sedating youMy sleep routine (yes, sleep is now my favorite self-care tool!)🖤 BLACK FRIDAY SPECIAL — All November!Get 20% off my top two offers:Foundations Reset — 2 sessions to create a customized plan with optional functional labsGene Testing Package — includes the test + 4 coaching sessions to decode your DNA and dial in your plan🎁 BONUSI'm gifting gene tests to my parents this Christmas—because this information changes lives. Maybe it’s time to gift it to yourself too, or a loved one.📌 Links + Resources:💥 Get your 20% OFF with code LETSGO🧬  Click here to get started with genetic testing + coaching🧠 Ready to work with me? Check out 👉 Foundations Reset👉 Not sure where to start? Book your free call HERE❤️ Remember:You don’t have to numb to cope. You can build a life that doesn’t require escape. And it starts by understanding how you’re built. I’ll show you how.👉 Not sure where to start? Book your free call HERE🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.mycheatcodenutrition.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If life has been “life-ing” you lately, this one's for you. I share five practical ways to simplify your health when everything else feels out of control. Whether you're a busy mom, a high-performing wellness seeker, or deep in perimenopause and looking for ways to feel less overwhelmed and more empowered—this episode delivers clarity, humor, and actionable insights.You’ll learn how to keep your health a priority without adding more to your already full plate—and why “doing less” might actually get you better results.🧠 What You'll LearnThe Top 5 Health Priorities to Focus on (Especially When Life Gets Chaotic)Gut Health: Why your gut is the front line of immunity, hormone balance & resilience—and how to nourish it simply.Sleep: Tips to create a cozy, cortisol-lowering bedtime routine (yes to eye masks & sunrise alarm clocks).Movement: How to sneak in nourishing movement without guilt, grind, or long workouts.Connection: How sober-minded socializing and micro-moments of joy with strangers build real wellbeing.Food Simplicity: Real talk on how to feed yourself and your family without it being a full-time job.The Microbiome Made Simple: Why fiber is queen, how to hit 30 plant varieties a week, and which gut-loving products are actually worth it (like sunfiber, Farmer’s Juice, and African Berbere spice blends).Real-Life Routines: How I prep food, manage after-school chaos, and hack dinner without elaborate cooking.Why You Might Be Exercising Wrong: A peek into how your genes influence which movement is best for your body.Sleep Fail Confessional: The cortisol supplement mistake that derailed sleep (and how she fixed it).🪴 Mentioned in This Episode:🧬 Foundations Reset: Two-session functional nutrition deep dive to help you stop guessing and start healing. Learn more & book here📥 Free Guide – 5 Genes to Know to Optimize Your Health: Download now🛒 Brands mentioned:Wild Pastures (regeneratively raised meat)SeaTopia (low-toxin salmon)Farmer’s JuiceSunfiberLola Weighted BlanketSunrise Alarm ClockAfrican Berbere spice blends✅ Foundations Reset – If you’re ready to feel better, start here. This is a gentle entry point into functional medicine, labs, and the deeper story your body might be trying to tell you.👉 Foundations ResetThis is the reset your body has been asking for.✨ Less inflammation. More energy. Deeper calm. ✨💬 Let’s Work Together:👉 Not sure where to start? Book your free call HERE🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.mycheatcodenutrition.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this deeply personal episode, I share what it was like to watch my husband take a break from alcohol for Sober October—and the transformation that followed. From better sleep and improved patience to epic school lunches and spontaneous sprints (!), the ripple effect of one simple change was impossible to ignore.I talk honestly about what it stirred in me—both as someone who’s been alcohol-free for nearly five years and as a wife and mom witnessing her partner’s growth in real time. This episode isn’t about ultimatums or pressure. It’s about momentum, curiosity, and what becomes possible when we give ourselves (and our partners) the space to evolve.Whether you’re sober, sober curious, or just craving more energy and presence in your life, this one’s for you.💡 What You’ll Learn:The surprising mental and emotional benefits of 30 alcohol-free daysHow small changes (like less social media + better food choices) build momentumWhy alcohol's impact goes beyond the drinker—it shifts family dynamicsHow to gently support a partner without control or pressureReal talk on the “gray area” between drinking and notWhat to do next if you’re not ready to quit but want to feel better📝 Things I Noticed When My Husband Stopped Drinking:Boosted mental health & motivationIncreased patience with kids (and me!)Less scrolling, more intentional actionNew energy for house projects, health goals, and parentingBetter food choices and sleep (with ripple effects on the whole family)A real sense of momentum and future-oriented thinking🪴 Mentioned in This Episode:✅ Foundations Reset – If you’re not ready to quit alcohol, but you are ready to feel better, start here. This is a gentle entry point into functional medicine, labs, and the deeper story your body might be trying to tell you.👉 [Foundations ResetThis is the reset your body has been asking for.✨ Less inflammation. More energy. Deeper calm. ✨🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode, I’m sharing a personal story from a stress-filled September that left me in a Hashimoto’s flare, with migraines, low energy, and a heavy mood—and how October brought a radical shift in how I handled stress (hint: it wasn’t about doing less, it was about letting go more).We dive deep into the science of how chronic stress disrupts your gut, inflames your body, and affects your mood—and why the way we react to daily chaos matters more than we think. We’ll explore how flexibility (not perfection) is the missing ingredient in your wellness routine, and why laughing at life’s absurdity might be more healing than green juice.🧠 What You’ll Learn:What happens in your body (and gut) during chronic stressHow the gut-brain axis, vagus nerve, and HPA axis all play a role in mood, energy, and inflammationWhy leaky gut is real—and how it connects to anxiety, depression, and autoimmune flaresHow common coping strategies like alcohol, sugar, and skipping meals sabotage gut healthWhy “the art of flexibility” is your secret weapon for lowering inflammation and protecting your peaceHow to start rewiring your reaction to everyday stressors, one laugh and deep breath at a time🌿 Ready to Start Healing Your Gut (for real)?If this episode lit a fire under you to start caring for your gut and your whole body with more intention, check out my Foundations Reset. It’s your entry point into the world of Functional Nutrition, where I teach you exactly how to heal yourself and your gut with food—without the overwhelm.This is the reset your body has been asking for.✨ Less inflammation. More energy. Deeper calm. ✨Join us and start building your health from the ground up—one meal, one habit, one mindset shift at a time.👉 Click here to learn more about the Foundations Reset🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If you're tired of feeling inflamed, foggy, or just off—this episode is for you. Dr. Shivani Gupta joins us to break down how ancient Ayurvedic practices can help modern women conquer inflammation, reclaim their energy, and feel good in their bodies again.We dive into the real root causes of inflammation (hint: it’s not just your diet), why turmeric is more than just a trendy spice, and how simple daily routines—aligned with your body’s natural rhythms—can have powerful anti-inflammatory effects.Dr. Shivani brings the science, the soul, and the practicality—perfect for women in their 40s navigating perimenopause, burnout, and the search for sustainable wellness.🧠 In This Episode, We Talk About:The 6 pillars of Ayurvedic HealingWhat Ayurveda says about inflammation (and why it matters now more than ever)The gut-inflammation connection + Ayurvedic fixesThe healing power of turmeric to reduce pain, brain fog and boost longevity"Tea Time is Me Time" the underrated power of adaptogenic teasPractical daily routines to feel more balanced and energizedGentle detox rituals you can do at homeWhy women in midlife must rethink inflammation for long-term health🔗 Connect with Dr. Shivani Gupta:🌐 Website: shivanigupta.com💊 Fusionary Formulas: https://fusionaryformulas.comUse code: ELLY for 15% off📸 Instagram: @dr.shivanigupta📚 Pre-Order Her New Book:The Inflammation Code – Coming February 3, 2026Stay tuned via her website for launch updates!✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

You made it—or maybe you didn’t—through your first sober weekend of October, and either way, you’re here. That’s what matters. In this week’s episode, we’re unpacking the mental cravings that make saying no to alcohol so draining. Spoiler: it’s not just willpower—it’s your brain’s subconscious beliefs running the show.We’ll talk about how to challenge those beliefs using the AIRE Method (Awareness, Investigate, Rewire, Evaluate), how your environment fuels drinking habits, and why stress, hormones, and mom-life can push even the strongest of us toward that “easy button.”You’ll also learn how to naturally boost your dopamine and serotonin through functional nutrition, simple daily rituals, and gut health support—so you can start to feel good again without pouring a drink.🧠 In This Episode, We’ll Cover:Why cravings are about beliefs, not just willpowerThe AIRE Method for rewiring your drinking thoughtsHow your environment triggers your habit loop—and what to do about itDecision fatigue & why you need to “close the door” on drinkingSimple ways to build dopamine & serotonin (your feel-good chemicals)Managing stress, PMS, and perimenopause without alcoholGut health 101: how healing your microbiome improves your moodWhy self-care, movement, and sensory rituals matter during Sober OctoberThe mindset shift that turns discomfort into empowerment🧃 Tangible Takeaways:✨ Write down your craving thoughts and question them — awareness is everything.✨ Replace drinking rituals with new dopamine hits: NA drinks, movement, connection, pleasure.✨ Stay “above your 50% line” — take care of HALT (Hungry, Angry, Lonely, Tired).✨ Feed your gut: fiber, color, polyphenols, and fermented foods.✨ Don’t do this alone — find support, connection, and compassion.💛 Final Thought:Every time you choose not to drink, you’re not depriving yourself—you’re reclaiming yourself. This isn’t about perfection. It’s about awareness, intention, and building a life that feels better than the buzz ever did.💥 Ready to Go Deeper? Let’s Work TogetherImagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.💻 Book a free discovery call with me to:Test your genes and understand your dopamine + serotonin profileUse food as medicine to support neurotransmitter balanceRebuild motivation with personalized, sustainable strategiesFinally feel good without alcohol👉 Book a call HERE✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Sober October is here — but that doesn’t mean you have to white-knuckle your way through it.In this episode, I’m sharing 5 science-backed and real-life-tested ways to prepare mentally, physically, and emotionally for a successful alcohol-free month — without feeling like you’re missing out. From syncing your plan with your hormone cycle to upgrading your beverage game, we’re ditching willpower-only strategies and setting you up for sustainable change.Whether you’re sober curious, taking a reset, or wanting to level up your health this fall, this episode will give you the practical tools (and mindset shifts) to make it stick.✨ In This Episode, You'll Learn:Why visualization is more powerful than discipline when it comes to long-term behavior changeHow syncing your alcohol-free efforts with your menstrual cycle can help you avoid the biggest craving triggersThe real reason environment matters more than motivation — and how to shift yours for successHow to stock your fridge (and your rituals!) with functional beverages like adaptogens, nootropics, and electrolytesWhy having a clear script makes social situations easier — and keeps your confidence high🔥 “You’re not depriving yourself — you’re connecting to the version of you who already knows this is the better way.”👀 Tease for Next Week:In Part 2, we’ll dive into the next level of sober success: how to avoid decision fatigue, stay above your 50% energy line, and how your genes (yes, really!) impact your relationship with alcohol and cravings.💥 Ready to Go Deeper? Let’s Work TogetherImagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.💻 Book a free discovery call with me to:Test your genes and understand your dopamine + serotonin profileUse food as medicine to support neurotransmitter balanceRebuild motivation with personalized, sustainable strategiesFinally feel good without alcohol👉 Book a call HERE✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Why do we reward our hard-earned health wins—clean eating, consistent workouts, “being good”—with a glass of wine? In this episode, we’re breaking down the hidden paradox of using alcohol as a reward and what it really takes to recommit to an alcohol-free life that feels good.As an Integrative and Functional Nutrition Certified Practitioner, I’m exploring how motivation evolves, why fear-based tactics eventually fall flat, and how to tap into your future self to build lasting habits. We’ll also dig into the science of gene testing, dopamine, and serotonin—and how your unique biology may affect your cravings… but doesn’t control your destiny.If you’re sober curious, on a break, or fully alcohol-free but feeling the pull, this episode is your reset button.🔍 What You’ll Learn:The psychological trap of “rewarding” health with alcoholWhy fear and frustration-based motivation fades—and what to use insteadHow to use visualization and identity-based goals to stay alcohol-freeKey genes tied to alcohol dependence and mood (DRD2, MAOA, SLC6A4)Why your environment and inputs matter more than your DNAHow alcohol affects dopamine—and why small joys stop feeling joyfulScience-backed strategies for healthy dopamine stackingHow to reset your brain’s pleasure center and feel again🧬 You Are Not Your GenesYour DNA may explain your tendencies—but it doesn’t write your story. Learn how to work with your biology (not against it) to heal your relationship with alcohol from the inside out.💥 Ready to Go Deeper? Let’s Work TogetherImagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.💻 Book a free discovery call with me to:Test your genes and understand your dopamine + serotonin profileUse food as medicine to support neurotransmitter balanceRebuild motivation with personalized, sustainable strategiesFinally feel good without alcohol👉 Book a call HERE✨ If you loved this episode, don’t forget to hit follow !🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ever wonder what a Functional Nutrition Practitioner really feeds her kids? In this episode, I’m pulling back the curtain on how I apply the 80/20 strategy in real life—balancing gut health, busy schedules, birthday parties, and all the snack negotiations.From avoiding food dyes (yes, I still let them have candy!) to sneaking in broccoli seed extract and reading labels for folic acid, I’m sharing my top priorities when it comes to raising well-fed, resilient kids—without going to war over every bite.I also dive into how my kids' gene reports changed the game, how I handle eating out and travel as a sports mom, and why I focus more on what I can add to their plates, rather than obsess over what to take away.Whether you're in the trenches with picky eaters, navigating the “treat parent” dynamic with your partner, or just want to level up your kids' nutrition without losing your mind—this one's for you.💡 What You’ll Learn:What 80/20 looks like for a Functional Nutrition Practitioner raising kidsThe non-negotiables I stick to (and where I let go)How I shop: avoiding folic acid, choosing organic, skipping food dyesSupplements I give my kids—and whyHow I crowd IN nutrients instead of obsessively cutting foods outWhat changed after getting my kids’ gene reportsImmune support game plan during cold season (and post-sleepover recovery)Why “kids can eat whatever” is a myth that needs busting🛒 Mentioned in the Episode:Supplements: 5-MTHF multivitamin, fish oil with curcumin, D3+K2, magnesium, creatine, probiotics, broccoli seed extractBrands I use for dye-free candy: YumEarth, Unreal, etc.Immune season staples: vitamin C, zinc, seleniumFiber & gut support tricks for kids who hate fermented foods🎧 Listen If You’re:A mom who cares about nutrition but doesn’t want to micromanage every biteCurious about how Functional Nutrition works in real life with kidsTired of food battles and looking for realistic strategiesWondering what supplements are actually worth itTrying to protect your kids’ health without being "that mom"✨ If you loved this episode, don’t forget to hit follow !🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Maybe it’s just me being 44, but the culture is shifting. We still care about being lean and glowing, but more and more, women are realizing that true health is an inside job. What we eat, what we’re exposed to, and how we support our bodies on a cellular level is what actually drives how we age.In this episode, I share why longevity is about healthspan, not just lifespan — and how you can build it by focusing on three key pillars: brain health, muscle, and hormone balance. We’ll talk about the nutrients that matter most, where most of us are deficient, and how precision nutrition and genetic insights can help you stop guessing and start aging well with confidence.What You’ll Learn in This Episode:The most important nutrients for brain health (and why so many of us are low in them) 🧠Why muscle is “longevity currency” — and how more muscle = better blood sugar control 💪How detox pathways sit at the crux of hormone balance (and how nutrigenomics helps us upregulate them) 🔄Practical ways to simplify aging well by using food as medicine 🌱✨ If you loved this episode, don’t forget to hit follow !🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Labor Day is behind us, school’s back in session, and if summer left you feeling a little bloated, inflamed, or off your game, this episode is your invitation to reset.In today’s conversation, I’m walking you through 3 powerful (and doable) ways to reclaim your energy, routines, and autonomy this fall. Whether you partied hard this summer or just fell off your usual rhythm, these steps will help you build momentum before the holiday season sneaks up.Here’s what we cover in this episode:1️⃣ Reset Your Gut – Why gut health is the root of everything from mood to skin, the 5R Protocol you can start today, and why I recommend testing instead of guessing.2️⃣ Calm the Fire of Inflammation – How oxidative stress fuels chronic disease, the foods and habits that turn the fire down, and how your unique genes can guide your anti-inflammatory lifestyle.3️⃣ Walk More – The underrated (but highly effective) wellness cheat code that balances blood sugar, improves sleep, and builds connection.Why this matters:This is the window of opportunity to get ahead of the holiday whirlwind, so you can go into fall feeling grounded, energized, and in control of your health.Resources & Links Mentioned:The 5R Gut Reset ProtocolRemoveReplaceReinoculateRepairRebalanceMy favorite omega-3s, probiotics, and anti-inflammatory foods (DM ME @cheatcodenutritionWeighted vest recommendation (DM me @find_myself_freeSpecial Offer for Listeners:Ready for a plan that’s built for your body, not just another trend?👉 Use code FRIENDS to get 20% off my 1:1 Genetic Nutrition Coaching package this fall. 👉 Click here to get started with genetic testing + coachingThis includes the 3X4 Genetics Test (a $300 value) + 4 one-on-one sessions with me to design a program tailored to your DNA.Because when you test instead of guess, you get clarity—and transformation.✨ If you loved today’s episode, share it with a friend who’s ready for her fall reset, and don’t forget to subscribe so you never miss an episode.🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

What if you could actually turn back the clock on aging? In this episode, I share how I reversed my biological age by 14.4 years in just 3 years — going from 44 years old chronologically to 29 years old biologically.This isn’t about chasing youth or vanity. It’s about reclaiming energy, balancing hormones, and building resilience for the decades ahead. My journey started with sobriety at 40, but it didn’t end there. When my labs revealed high cholesterol, creeping weight gain, and accelerated aging, I realized I needed a different approach.The breakthrough? Genetic testing. It gave me my personalized health “cheat code” — clarity on food, fitness, hormones, and stress so I could stop guessing and start thriving.✨ In this episode, I share:Why sobriety was the first domino in reversing my ageThe wake-up call labs that revealed I was aging faster than I thoughtHow perimenopause and Hashimoto’s shaped my health journeyThe turning point: discovering functional nutrition and genetic testingWhat DNA can tell you about hormones, metabolism, stress, and longevityThe biggest levers I pulled to roll back my biological age🌿 You’ll learn:Why one-size-fits-all health advice doesn’t workThe role of genes in energy, detox, and longevityHow to eat, train, and recover in alignment with your DNAPractical ways to reduce trial-and-error and finally feel like yourself againIf you’ve ever felt like you’re “doing all the right things” but not getting results, this episode will give you hope — and a roadmap.🔗 Resources & Links:Learn more about genetic testing + precision coaching → belowFollow me on Instagram → @find_myself_freeCoaching inquiries → www.mycheatcodenutrition.com✨ You’ve already done the hardest part by becoming alcohol-free. Now let’s unlock your genetic cheat code for the next chapter of your health.👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

What if the future of medicine isn’t about waiting for a diagnosis, but actively preventing one? In this episode, I’m sharing how AI and the latest health tech are giving us the power to take control of our health like never before—without getting overwhelmed or wasting time on things that don’t matter for your body.I’ll walk you through 3 things I’m doing right now to stay ahead of disease, feel my best, and make smarter health decisions—and 3 things I’ve stopped doing because they drain my time, money, and energy.You’ll hear my own story with Hashimoto’s, how direct-to-consumer labs and genetic testing changed the game for me, and why working with the right expert is the fastest path to actual behavior change.What You’ll Learn in This Episode:Why AI is changing the way we access and understand our health data.How to use direct-to-consumer labs to track your progress without the doctor’s gatekeeping.Why genetic testing is your personal health GPS—and how it can help you focus on what really matters.The type of expert who can help you actually activate change, not just read numbers off a page.3 things I no longer spend money or time on (and why).My personal annual health ownership plan—what I test, how often, and why it’s worth it.My 3 Power Moves:Direct-to-Consumer Labs – Total control over what you test and when, without unnecessary appointments.Genetic Testing – The blueprint that reveals where you’re strong, vulnerable, and how to prioritize your health.Work with an Expert – Someone who educates, inspires, and guides you through behavior change—not just a diagnosis.What I’m Not Doing Anymore:Paying for an appointment just to order labs.Paying for someone to simply read “high, low, normal” without context.Doing unnecessary screenings that my genes and lifestyle don’t warrant.🎯 If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If you’re feeling overwhelmed by perimenopause symptoms and wondering if it’s time to jump on the hormone therapy train — pause this scroll and hit play. In this episode, I’m sharing the real reason so many women still struggle even when they're on bioidentical hormones like estrogen patches or creams. Spoiler: it’s not just about your hormones — it’s about your systems.We’ll dive into why the answer to perimenopause isn’t just slapping on a hormone patch and hoping for the best. Instead, I’ll walk you through a functional root cause approach that looks at your gut, liver, thyroid, stress response, and yes — even your genetics.I’m also getting personal and sharing my own story: how I went from cycle syncing to HRT… and why it didn’t work for me until I uncovered deeper imbalances like Hashimoto’s, gut dysbiosis, and estrogen detox issues rooted in my genes.You’ll learn about the “dirty estrogen pathway,” how estrogen gets recirculated in the gut, and why so many women are unknowingly stuck in a loop of hormone chaos.This episode is packed with practical, science-backed insights that will help you make empowered, informed decisions about your hormone health — whether you’re already on HRT, considering it, or just starting to feel like something is off.🔍 In This Episode, You’ll Learn:Why jumping into HRT without looking at your full-body health can backfireWhat’s actually behind symptoms like bloating, PMS, mood swings, and water retentionHow the 4-OH “dirty” estrogen pathway works and why it can make symptoms worseThe role of your gut, liver, thyroid, and nervous system in hormone balanceHow stress, inflammation, and poor detox pathways create a hormonal “perfect storm”Why even bioidentical estrogen can cause estrogen dominance symptomsHow your genes impact your hormone metabolism, detox, and receptor sensitivityThe truth about beta-glucuronidase, estrogen re-circulation, and gut-driven PMSWhat you actually need to do to feel better in perimenopause (hint: it’s not just HRT)If you want to stop guessing and start actually supporting your hormones at the root, my favorite starting point is genetic testing paired with nutrition and lifestyle support tailored to your unique cycle.👉 Want to know how your body is metabolizing estrogen?👉 Curious why your PMS is getting worse even with “healthy” habits?👉 Need a custom roadmap for your perimenopause journey?🎯 If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

You’ve bought the course. Tried the detox. Downloaded the guide.So why does it still feel like nothing’s changing?In this episode, we’re unpacking the real reason knowing what to do isn't enough — and how to finally start doing the things that move the needle. If you’ve ever felt like you’re broken, lazy, or just “not trying hard enough,” this one’s for you. 🙌You’ll learn the 3 shifts that helped me stop obsessing over finding the right protocol and start building trust in my own healing process — from genetics and hormones to nourishment and self-talk.💡 In this episode, I share:Why transformation doesn’t come from more informationThe role of behavior change (and why quick fixes are so tempting)What my genetic test revealed about my body’s real needsHow embracing cycle syncing + perimenopause changed everythingThe reframe that helped me shift from diet culture to nourishmentHow to stop critiquing your body and start coaching it instead🎯 Ready to Stop Guessing and Start Feeling Better?If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Feeling like you’ve tried everything to feel better in perimenopause — but your body isn’t getting the memo? You’re not alone. Mood swings, stubborn weight, brain fog, and hormonal chaos are common symptoms… but they don’t always respond to standard protocols. That’s where genetic testing can completely shift the game.In this episode, I’m sharing how your genes hold the blueprint for feeling better — and why knowing your unique genetic tendencies helps you stop guessing and finally start healing. We’ll break down 3 key pathways that a functional genetic test reveals, and how they impact everything from energy to hormone balance to aging well.🔍 You’ll Learn:Why your clean eating, workouts, and supplements might not be working (yet)The 3 foundational genetic pathways to investigate if you’re in perimenopauseHow detox, methylation, and inflammation shape your symptoms — and what to do when they’re not optimizedThe real reason your lab work looks "normal" but you still feel offHow to use your genetic data to personalize your nutrition, supplements, and lifestyle once and for all🧬 What We Cover:1. Detox Pathways→ How your body processes hormones, toxins, and stress→ The 3 phases of detox and what your genes say about each one→ What sluggish detox might look like (and how to fix it)2. Methylation→ Why methylation is essential for energy, neurotransmitters, hormone balance, and mood→ Common gene variants and what they mean for you→ How to adjust your B vitamins, diet, and lifestyle accordingly3. Inflammation→ How chronic, low-grade inflammation fuels fatigue, joint pain, brain fog, and more→ The key genes to look at → How to calm your system with targeted nutrition and recovery🎯 Ready to Stop Guessing and Start Feeling Better?If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.👉 Click here to get started with genetic testing + coaching🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode, I’m walking you through the three most powerful insights you can learn from your genetic test — and why they matter more than the latest fad diet or supplement stack.If you’ve ever felt like you’re doing everything right but still not seeing results — this episode is going to be a game-changer.We’re talking methylation, detox, and inflammation — but don’t worry, I’m breaking it down in plain English with real-life examples and easy wins you can take action on today.🔬 In this episode, you’ll learn:✅ Why methylation is your body’s master regulator (and how you can know if it’s working well or not)✅ What your detox genes say about your ability to clear hormones and toxins (and how to fix it if you're doing "all the right things" but still feel off)✅ How your genes handle inflammation and oxidative stress (and the foods and habits that can make or break your recovery and resilience)✅ What real-life symptoms can point to genetic inefficiencies in these systems — and what to do about it✅ Why this isn’t about “bad” genes… it’s about having a roadmap🧬 This episode is for you if…You feel bloated, fatigued, or moody after mealsYou’re frustrated with symptoms like migraines, burnout, or hormone imbalanceYou want clarity about which foods and supplements actually work for your bodyYou’ve tried “detoxing” or “clean eating” but didn’t feel betterYou’re done guessing and ready for real answers💬 Let’s keep the convo going:Was this episode a lightbulb moment? DM me @findmyselffree and tell me what resonated most — or better yet, share this episode with a friend who’s ready to stop guessing and start thriving.💬 Leave a review if you loved this episode — it helps more women find their cheat codes, too.🎧 Thanks for listening — your health isn’t random. It’s coded. Let’s decode it together. 🙌🎁 Resources & Links:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Let’s be real—vacation used to mean spiraling into junk food, day drinking, bad sleep, and snapping at my husband over who’s wrangling the kids. Sound familiar?This 4th of July marked my fifth year celebrating alcohol-free, and every year I feel more grounded, more energized, and way more me. In this episode, I’m sharing exactly how I flip the script on vacation. These are the 5 things I do to come home healthier—not worked, bloated, or needing a vacation from my vacation.🔑 What I’m Sharing:How I stopped sabotaging and started supercharging my holidaysMy go-to grocery haul to keep everyone detoxing and pooping like champsWhat indulgence looks like now (spoiler: it still includes dessert)Why I prep content ahead so I can actually be presentHow my choice to ditch alcohol had a ripple effect on my whole family—even if they still drink🥗 Inside This Episode:Pack Smart: I never leave without electrolytes, AG1, protein powder, and supplements. It sets the tone.Shop Like a Pro: I grab kale, cabbage, lentils, berries, gluten-free bread, dips, and plenty of protein and fiber-packed foods to build simple meals that keep everyone regular and satisfied.Move Gently: Beach walks, a few hills, and 20-minute weight sessions make me feel strong—without dominating my day.Guilt-Free Treats: I make desserts that taste indulgent but are packed with nutrients (hello, chocolate date balls).Be Fully Present: No working, no constant scrolling. Just family, beach time, cooking, dancing, and peace.💬 Why It Matters:Sure, I can be a little extra with my prep, but honestly? This fills me up. I love knowing that I’m helping my family feel better too—even if they tease me about my obsession with cabbage salad.Every vacation is a chance to either reset or wreck your progress. I choose the reset—and I promise, it’s worth it.Resources Mentioned:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

In this episode of Cheat Code Nutrition (formerly Find Myself Free), Elly Young, Functional Nutrition Practitioner and Nutrigenomics nerd, dives deep into why genetic testing should be your first step in any healing journey. Before you shell out on supplements, protocols, or another round of labs—this episode will help you understand the upstream power of your DNA.You’ll hear about:Elly’s personal path from athletic overachiever to hormone burnout and Hashimoto’sThe real difference between traditional medicine vs. functional nutritionWhy genetic testing offers more clarity than trial-and-error lab workThe detox conveyor belt analogy (you’ll never look at DIM the same again)How your genes impact estrogen detox, migraines, mood, and metabolismWhy personalized nutrition is the future—and how to get started3 Key Takeaways:Your genes don’t change, but their expression can. Genetic testing offers lifelong insight you can use to guide your healing.It’s not just what you take—it’s how your body uses it. Genes like CYP1B1, COMT, and MTHFR can influence how you process hormones, supplements, and stress.More is not always better. Supplements like DIM can backfire if your detox pathways are imbalanced. Start with your genes to build smarter strategies.Resources Mentioned:Free Guide: The 5 Genes You Should Know to Optimize Your HealthBook a Free Call for Genetic Nutrition CoachingIf you loved this episode, please:💫 Subscribe🌟 Leave a 5-star review📤 Share with someone who's ready to stop guessing and start healing💬 Let’s Work Together:👉 Ready to test your genes? Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If you’ve ever tried to break a habit — especially around alcohol — and found yourself caving despite all your best intentions, this episode is for you.In today’s episode, I’m breaking down the one piece most people miss when trying to change: belief. And no, I’m not talking about religion or values. I’m talking about the subconscious programming that silently drives our behavior — and how shifting your beliefs can change your life.We cover:Why willpower and motivation aren’t enough to break the drinking cycleThe 3 key belief areas that make or break lasting changeHow to stop romanticizing alcohol and start seeing the truthHow to cultivate belief — even if it doesn’t come naturally yetWhy “just imagine not drinking tonight” can be the gateway to transformationPlus, I’ll share how this mindset shift has changed everything in my own life — and how you can start doing the same today.🔗 Free Resources I Mentioned:Wherever you are on your wellness journey, I’ve got something to support you:10 Minutes to Inspire and Rewire Your Break from BoozeThe 3-Day Estrogen Dominance DetoxThe Cycle Syncing Starter KitHow to Heal Your Gut After AlcoholThe Brain Fog Fix💌 And if you want weekly motivation, education, and empowerment? Subscribe to my 3-2-1 Heal newsletter — the most practical women’s wellness newsletter you’ll actually want to read.Liked this episode?Share it with a friend, leave a review, or message me on Instagram @findmyselffree and tell me what belief you’re working on changing.Let’s rewire what’s possible — one thought at a time. 💫💬 Let’s Work Together:👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.com. Free Resources Here!Subscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

Stress is real—and for many of us, that first glass of wine feels like a lifeline. But what if the very thing we reach for is actually making our stress worse?In this episode, I’m breaking down what’s really going on when you drink to unwind. From cortisol spikes and blood sugar crashes to gut-brain chaos and perimenopausal hormone shifts, we’re pulling back the curtain on why alcohol doesn’t calm you—it just numbs you temporarily while your body keeps riding the stress rollercoaster.I’ll share science-backed, totally doable strategies to help you regulate your nervous system and build real resilience—without pouring another drink.What We Cover:How the sympathetic vs. parasympathetic nervous system affects stress and calmWhat happens to cortisol, dopamine, and insulin when you drink to “relax”Why perimenopause makes you more stress-sensitive (and what estrogen + progesterone have to do with it)The gut-brain axis: how stress messes with your digestion, microbiome, and mood4 powerful strategies that actually lower stress (no wine required!)What worked for me after decades of gray area drinking—and how I finally broke freeIf you’ve ever said, “I just need a drink,” this episode is for you. You’re not broken—you’re human. Let’s get you new tools that actually support your body, brain, and hormones.✨ Mentioned in This Episode:The physiological sigh (a simple breathwork technique)Dr. Andrew Huberman’s research on alcohol + cortisolMy free guide: 10 Minutes to Inspire & Rewire Your Break from Booze🎧 Listen now and DM me “10” on Instagram to grab your free guide and start building the habits that truly help you feel better.💬 Let’s Work Together:👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?Book your free call HERE💛 Stay Connected:Instagram: @find_myself_freeWebsite: www.findmyselffree.comSubscribe to my Newsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

Summer is supposed to feel like a slowdown — but for most moms, it can feel like there’s less time for yourself, not more. Between kids home from school, travel, later nights, endless snacks, and social events drenched in alcohol culture — summer can easily knock you off your routine and leave you feeling frustrated, guilty, or like you’re “failing” at your own wellness goals.In this episode, I’m sharing my personal experience (and ongoing work) of learning how to soften my routines without abandoning myself. You’ll hear practical, real-life strategies for navigating 4 big summer challenges:🏖 Exercise: Letting go of rigid workout routines and embracing joyful, flexible movement — even if it means kettlebells on the beach while my kids play.💤 Sleep: Shifting your schedule to match summer life while honoring your body’s need for rest — especially for those of us managing cortisol and autoimmunity.🍽 Food & Feeding the Kids: Simplifying summer meals with easy prep that keeps your kids (and the neighborhood kids) nourished, without driving you crazy.🍹 Summer Drinking & Socializing: Challenging vacation drinking culture, creating new alcohol-free rituals, and protecting your progress without guilt or awkwardness.This is your invitation to embrace both flexibility and intention this summer — so you can feel good, stay grounded, and keep growing — even in the chaos.💬 Let’s Work Together:👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?Book your free call HERE💛 Stay Connected:Instagram: https://www.instagram.com/find_myself_free/Website: www.findmyselffree.comNewsletter: 3-2-1 Heal🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

You’ve been told that the secret to glowing health is “doing the most.” Cold plunges. Red light masks. IV drips. Protein tracking. Yoga and journaling — all before 7am. But what if all that effort is missing the one thing that’s quietly undoing it all?In this episode, we’re busting the myth that detox = deprivation, and revealing the truth about hustle culture’s grip on wellness. Spoiler: trying to heal while still drinking is like trying to clean your house with the windows open during a dust storm.You’ll learn the real, science-backed steps to support daily detox (without burning yourself out), how alcohol messes with your gut, hormones, and mental clarity — and why doing less, better is your next power move.🔍 What We Cover:The cultural roots of “doing the most” and how it’s hurting our healthWhy wellness hustle culture is often a mask for disconnection and depletionThe myth of detoxing through extremes (and what actually works)How alcohol hijacks your detox systems, hormones, and mineral balanceA simple, strategic daily detox routine rooted in functional nutritionWhy quitting alcohol is the domino habit that changes everythingHow to shift from survival mode to a healing rhythm that feels sustainable🧪 Quick Detox Steps You’ll Learn:Start your morning with lemon water + electrolytesEat cruciferous veggies daily (hello, estrogen detox)Prioritize omega-3s + antioxidants to calm inflammationSupport your gut with fermented foods + fiberSweat, move, and dry brush to support eliminationProtect your sleep like it’s your superpower (because it is)🔗 Links + Resources:🧠 Take the quiz → What Type of Drinker Are You?Discover the hidden patterns behind your drinking habits and how to rewrite your story.🌙 Explore → Stop Drinking with Cycle SyncingA hormone-first approach to break the habit, balance your body, and feel like yourself again.✨ Mantra of the Episode:“Doing the most for your health might mean letting go of the one thing quietly undoing it all.”🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

In today’s episode, I’m sharing why quitting alcohol has been the most transformative decision I’ve made—and why it could be the domino that changes everything for you, too. If you’re in your 40s and trying to get a handle on your hormones, sleep, energy, digestion, and mood, this episode lays out exactly how alcohol may be silently working against you—and what happens when you remove it.Backed by science from Dr. Andrew Huberman, Dr. Daniel Amen, and Dr. Dacher Keltner, this episode breaks down the sober glow-up—from glowing skin and deep sleep to mental clarity, brain repair, self-trust, and a renewed sense of awe and purpose.This isn’t about judgment—it’s about power. And remembering just how good you’re meant to feel.✨ 5 Profound Shifts That Happened When I Quit DrinkingMy Health Has Never Been BetterClearer skin, less bloating, deeper sleep, balanced hormones, and reduced inflammation.Alcohol is a known gut disruptor and Group 1 carcinogen (yes, same as tobacco).Dr. Huberman & Dr. Amen explain how even small amounts of alcohol throw off everything from cortisol to collagen.My Mental Clarity Is Off the ChartsNo more 3 a.m. anxiety or shame spirals.Brain fog lifted as neurotransmitters rebalanced and prefrontal cortex healed.72 hours is all it takes to start rewiring—and clarity becomes your superpower.My Brain Is Literally GrowingSobriety boosts neuroplasticity, increases gray matter, and improves memory and focus.Studies show even moderate drinkers face brain shrinkage—but it’s reversible.I’m learning, creating, and thinking faster than ever before.I Believe in Myself—FullyNo more outsourcing confidence to a glass of wine.The early "blah" feeling is dopamine recalibrating—not failure, but healing.Dr. Amen’s “dopamine detox” concept explains how joy returns naturally over time.I’m Living With Purpose & GratitudeI feel awe again—in the ordinary, everyday moments.Dr. Dacher Keltner’s research shows awe reduces stress and increases connection.I’m present, peaceful, and finally living in high-definition.🧠 Science Bites from the EpisodeAlcohol affects the prefrontal cortex, impairing decision-making and emotional regulation.It disrupts gut microbiota, increases inflammation, and affects hormone metabolism.Within 1–2 weeks alcohol-free, dopamine begins to recalibrate—bringing back motivation and joy.Long-term sobriety supports neuroplasticity—rewiring your brain and strengthening your inner resilience.💡 This Episode Is For You If…You’re in your 40s and feel like alcohol is quietly sabotaging your health goals.You’ve tried to cut back before but didn’t know how to support yourself through hormonal changes.You’re curious what your life could feel like without the constant recovery cycle.🎧 Loved this episode?Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

In today’s episode, I get real about the science behind lasting behavior change — and why the way you feel about alcohol matters more than how long you’ve been abstaining. This isn’t about white-knuckling it. It’s about rewiring your brain from the inside out with a powerful approach called Affective Liminal Psychology (aka ALP) — a method rooted in neuroplasticity, emotional intelligence, and subconscious belief rewiring.This is the same methodology behind This Naked Mind, and it’s what helped me go from a daily gray area drinker to 4+ years alcohol-free — not just abstinent, but actually free.If you’ve ever asked:“Why can’t I stick with it?”“Why do I keep going back, even when I know I want to stop?”“Is something wrong with me?”This episode is for you.You’ll learn:✅ Why we feel our way into most behaviors — and how to use that to your advantage✅ The 4-step Liminal Path to transformation: Perspective → Awareness → Transformation → Healing✅ The neuroscience behind beliefs, cravings, and why alcohol can feel like the only “off” switch — until it doesn’t✅ How to use the AIRE Method to rewire beliefs driving your drinking (or other habits)✅ Why this work doesn’t just stop at alcohol — it changes how you think, feel, and show up in every area of your life💬 I also shares a raw and relatable behind-the-scenes story of coaching, motherhood, and the exact tools she uses to help her clients heal for good.🔗 Mentioned in this episode:🎧 This Naked Mind Coach Certification — the methodology behind Ellie’s training🌀 Stop Drinking with Cycle Syncing — Ellie’s signature course designed to help women quit alcohol in a way that works with your hormones, not against them💥 Cycle Syncing Starter Kit — your free guide to syncing food, exercise, and self-care to your unique cycle🧠 Want to work with Ellie 1:1? Book a free clarity call🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

What if the key to changing your relationship with alcohol isn't about fixing what's wrong — but leaning into what's already strong within you?In this episode, we're joined by Sally Magee, a Gallup-Certified Strengths Coach and accredited Sobriety Coach who specializes in helping “gray area drinkers” navigate alcohol-free living through the transformative power of CliftonStrengths.With a 25-year career in engineering and construction, Sally understands high-achieving environments and the quiet ways that alcohol can become a coping mechanism. Now, as the founder of Magee Coaching Solutions, she helps clients reconnect with their innate talents — and use those strengths as a foundation for personal growth, mindset shifts, and sustainable change.Whether you're sober curious or actively reevaluating your habits, this conversation reframes sobriety as an opportunity to deepen self-awareness and lead from your strengths.💡 What We Cover:How CliftonStrengths can guide your journey toward alcohol freedomThe emotional and psychological power of knowing your Top 5 StrengthsSally’s personal path from civil engineer to sobriety coachTips for using your unique strengths to navigate any life change with confidence📘 Resources Mentioned:Magee Coaching Solutions Sober Strengths Coach on Instagram📌 Ready to Take Action?1️⃣ Listen & Subscribe – Don’t miss an episode! Hit follow wherever you get your podcasts and I'd love for you to rate and review my podcast, it helps spread the word to those who need to hear it!2️⃣ Share – Know someone who needs to hear this? Send them this episode!🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Stop waiting for change and start taking action 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.FREE Guides: don't leave without checking out these FREE resourcesBreaking Up With BoozeHeal your Gut After Alcohol🔗 One on One Coaching

Two tragic alcohol-related deaths of high school seniors in just five months shattered the illusion of safety in my community — and forced me to speak out. In this deeply personal episode, I reflect on why I’ve stayed quiet in my own circles about sobriety… and why I can’t anymore.This isn’t just about drunk driving. It’s about the way we normalize alcohol — in our homes, our conversations, even our memorials. It’s about what we’re not teaching our kids, and what we’re modeling without realizing it.You'll hear:Why “be responsible” isn’t enough guidance for teensThe red Solo cup at a memorial that stopped me in my tracksWhat kids really need to know before their first drinkHow I’m starting the conversation at home — and how you can tooThis episode is raw, urgent, and hopeful — because the only way forward is through honesty and action.🎯 Ready to go deeper?Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeFree Resources HERE

If you've been trying to take a break from drinking—reading the books, doing the 30-day challenges, signing up for courses—and nothing's really stuck... this episode is for you.Today, I'm introducing you to a tool that changed everything for me: Cycle Syncing.It’s not another thing to manage. It's not a complicated science project.It’s simple awareness—and it might be the missing piece you didn’t even know you needed.Inside this episode, you’ll learn:Why your hormones make certain parts of the month harder to say no to drinking (and why it’s not your fault)How syncing your behavior to your cycle can make quitting feel easier, not harderHow cycle syncing helps you stop feeling like you're "failing" and start feeling powerful and preparedThe real reason willpower alone isn't the answer—and what to do insteadBecause real talk?If you're ready to feel steady, energized, and confident every single day—this is your invitation to start.🎯 Ready to go deeper?Enrollment for Stop Drinking with Cycle Syncing is open! We Start May 2ndGrab $50 off with code GIVEME50 through April 28th.This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥💌 DM me the word READY on Instagram or check out all the details HERE🔗 Links & Resources:Sign up for Stop Drinking with Cycle Syncing HEREFollow me on Instagram @find_myself_freeShare this episode with a friend who’s ready to feel like herself again!📣 PS:If this episode sparked something for you, it would mean the world if you'd share it in your IG stories and tag me! Let's help more women realize they were never "failing"—they were just missing the map. 🧡

In this empowering and insightful episode, I sit down with Dupe Witherick, Founder of Thrive Alcohol Free, Mindset & Success Coach, and Human Design Consultant. Dupe is on a mission to help high-achieving women break free from outdated habits and align with a life that feels deeply fulfilling — and totally by design.We explore how Human Design can be a game-changing tool for personal growth and clarity — especially for women navigating alcohol-free living, burnout recovery, and life transitions like perimenopause. Dupe shares how she combines Human Design with subconscious reprogramming and nervous system regulation to support her clients in gaining confidence, energy, and purpose.Plus, we talk about her international bestselling book, “A Cocktail of Clarity”, and how stepping into her true design helped her become a speaker, retreat host, and marathon runner — all while staying aligned and alcohol free.💡 What We Cover:What Human Design is and how it helps uncover your energetic blueprintHow to use your design to make aligned decisions and ditch habits that don’t serve youWhy alcohol-free living can open the door to clarity and deeper self-connectionHow Dupe blends mindset work, nervous system healing, and HD to create transformationBehind the scenes of her book, podcast, and Finding Freedom Retreat in BaliSimple tips to begin living in alignment with your Human Design today📘 Resources Mentioned:Connect with Dupe Witherick HEREFinding Freedom RetreatThrive Alcohol Free on Instagram📌 Ready to Take Action?1️⃣ Listen & Subscribe – Don’t miss an episode! Hit follow wherever you get your podcasts and I'd love for you to rate and review my podcast, it helps spread the word to those who need to hear it!2️⃣ Share – Know someone who needs to hear this? Send them this episode!🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Stop waiting for change and start taking action 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.FREE Guides: don't leave without checking out these FREE resourcesBreaking Up With BoozeHeal your Gut After Alcohol🔗 One on One Coaching

In this episode, I'm joined by Michelle Houston, founder of To Be Honest Beverage Co., a premium non-alcoholic spirit brand that’s rewriting the rules of social drinking. After stepping away from alcohol in 2021, Michelle set out to create something she couldn’t find—sophisticated, bold, and functional alternatives that support wellness without sacrificing the joy of indulgence.Michelle shares her personal journey of redefining her relationship with alcohol, what it was like walking away from industries where drinking was the norm, and how she turned frustration into fuel for building a brand rooted in truth, flavor, and freedom.We dive into:Michelle’s decision to stop drinking—and how it unlocked clarity, ambition, and energyThe birth of To Be Honest and the gap she saw in the non-alcoholic beverage spaceWhat it means to create rituals without alcohol—and why connection doesn’t require a buzzThe future of mindful drinking and how consumers are reshaping the social landscapeWhy sober-curious doesn’t have to mean boring, restrictive, or lonelyMichelle is proof that living boldly doesn’t have to include booze—and that sometimes the most powerful thing we can do is be honest with ourselves.🔗 Links & Resources:To Be Honest Beverage Co.Follow To Be Honest on Instagram 💬 Whether you’re exploring sobriety, cutting back, or just craving a deeper sense of alignment, this conversation is your permission to drink differently—and live more truthfully.📌 Ready to Take Action?1️⃣ Listen & Subscribe – Don’t miss an episode! Hit follow wherever you get your podcasts and I'd love for you to rate and review my podcast, it helps spread the word to those who need to hear it!2️⃣ Share – Know someone who needs to hear this? Send them this episode!🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Stop waiting for change and start taking action 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.FREE Guides: don't leave without checking out these FREE resourcesBreaking Up With BoozeHeal your Gut After Alcohol🔗 One on One Coaching

Ever feel like you're waiting for the perfect time to change? Spoiler alert: That time doesn’t exist. Readiness isn’t a feeling—it’s a decision. In today’s episode, we’re breaking down five game-changing truths about what it really takes to commit to change and follow through. Whether you’re navigating sobriety, improving your health, or just trying to get unstuck, these mindset shifts will help you move from hesitation to action.💡 What You’ll Learn in This Episode:✅ Why the change has to be for YOU first—not for anyone else.✅ The harsh truth: No one is coming to do this for you.✅ How to stop waiting and make change a non-negotiable.✅ Why your future self is begging you to take action NOW.✅ The power of hope and belief in fueling lasting transformation.🔥 Plus: I’m sharing my own struggles with self-doubt, procrastination, and how I finally stopped waiting for the “right time” and started making real progress.🌟 Free Resource: Breaking Up With BoozeThinking about making a change in your relationship with alcohol? Download my free guide, Breaking Up With Booze, to help you navigate the first steps with clarity and confidence. Get it here 👉 [Insert link]📌 Ready to Take Action?1️⃣ Listen & Subscribe – Don’t miss an episode! Hit follow wherever you get your podcasts.2️⃣ Share – Know someone who needs to hear this? Send them this episode!3️⃣ Join the Conversation – Let’s connect! Find me on [Insert Instagram handle or community link].🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Stop waiting for change and start taking action 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.FREE Guides: don't leave without checking out these FREE resourcesBreaking Up With BoozeHeal your Gut After Alcohol🔗 FREE Coaching Call🔗 One on One Coaching

Is it possible to cut back on alcohol before it ever becomes a serious problem? Can you create a life where sobriety feels like freedom instead of restriction? This week, I’m joined by Heather Lowe, founder of Ditched the Drink, a wellness company dedicated to helping professionals rethink their relationship with alcohol before it negatively impacts their careers and lives.Heather is a Certified Professional Recovery Coach and Addiction Awareness Facilitator, with a background in social work, corporate HR, and recovery coaching. She’s on a mission to create sober-positive workplaces and help high-achievers redefine success—without alcohol in the mix.In this episode, we dive into:🍷 Why waiting for rock bottom isn’t necessary to re-evaluate your drinking💼 How alcohol affects career performance, leadership, and confidence🌱 How to shift your mindset from deprivation to empowerment in sobriety🔑 The biggest barriers professionals face when considering an alcohol-free life🛠️ How companies can become recovery-ready and support employees✨ Heather’s own journey from gray-area drinking to a thriving sober lifeIf you’ve ever felt like alcohol is holding you back—but you don’t quite identify as an “alcoholic”—this conversation will change the way you think about drinking.Resources & Links:🔗 Follow Heather on Instagram: @ditchedthedrink🔗 Check out Ditched the Drink: www.ditchedthedrink.com👉 Loved this episode? DM me on Instagram @find_myself_free with your biggest takeaway, or share this episode with a friend who needs to hear it!Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Get a personalized hormone-balancing strategy 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.FREE Guide: Heal your Gut After Alcohol🔗 FREE Coaching Call🔗 One on One Coaching

What if the secret to lasting sobriety isn’t just quitting drinking—but building a life that actually makes you happy? In this episode, I sit down with Austin Karr, a sobriety and happiness coach who believes that true recovery is about cultivating joy, self-trust, and intentional living—not just removing alcohol.Austin shares his powerful 3 Keys to Happiness:✅ Knowing who you are✅ Trusting yourself✅ Living with intentionWe dive into:✨ Why happiness—not willpower—is the real opposite of addiction✨ How traditional recovery models often miss the joy factor—and what to do instead✨ The shift from chasing happiness to cultivating it daily✨ How to explore sobriety as a positive lifestyle upgrade, not a punishment✨ The power of self-trust and emotional awareness in breaking free from alcoholIf you’ve ever wondered how to not just quit drinking but actually create a life that feels fulfilling, exciting, and truly your own, this episode is for you!🎧 Listen now: [Insert link]Resources & Links:🔗 Follow Austin on Instagram: @AustinJKarr🔗 Learn more about Austin’s coaching: HERE👉 Loved this episode? DM me on Instagram @find_myself_free with your biggest takeaway, or share this episode with a friend who needs to hear it!Find Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Get a personalized post alcohol hormone-balancing strategy 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.🔗 BRAVE🔗 FREE Coaching Call🔗 One on One Coaching

In this episode, I sit down with Megan Eaton, a yoga teacher, massage therapist, and Ayurvedic practitioner, to explore how Ayurveda can help you feel more balanced, energized, and in tune with your body. We break down:✨ What Ayurveda is and how it works✨ How to determine your dosha (Vata, Pitta, or Kapha)✨ Daily Ayurvedic rituals for better digestion, mood, and sleep✨ How Ayurveda supports hormone balance and gut health✨ Easy ways to start incorporating Ayurvedic principles into your life todayMegan also shares details about her Ayurvedic Cleanse, a gentle yet powerful way to reset your body, improve digestion, and restore energy. If you’ve been feeling bloated, sluggish, or just off, this might be exactly what you need!👉 Follow Megan and check out her cleanse and offerings here and DM her to sign up: HEREFind Myself Free Resources & Links:📌 Book a FREE 1:1 Coaching Call – Get a personalized hormone-balancing strategy 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.🔗 BRAVE🔗 FREE Coaching Call🔗 One on One Coaching

Your gut is the control center for way more than just digestion—it directly impacts your hormones, mood, and even immunity. In today’s episode, we’re diving deep into the gut-hormone connection, why your estrobolome holds the key to balanced estrogen, and how alcohol wrecks your gut lining (and your hormones with it). If you’ve been struggling with PMS, perimenopause symptoms, anxiety, bloating, or just feeling “off,” this episode is packed with actionable steps to help you heal from the inside out.What You’ll Learn in This Episode:✅ How your gut bacteria influence your mood, anxiety, and stress resilience✅ Why a healthy gut is essential for balanced hormones (hello, smoother perimenopause!)✅ The link between leaky gut, inflammation, and autoimmunity (including Hashimoto’s)✅ How alcohol damages the gut lining, leading to hormone chaos and estrogen dominance✅ Why your gut acts as a mini estrogen factory & how to optimize the estrobolome✅ The best foods & habits to support gut health, estrogen balance, and overall well-beingResources & Links:📌 Book a FREE 1:1 Coaching Call – Get a personalized hormone-balancing strategy 👉 HERE📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free🚀 Ready? Let’s go.🔗 BRAVE🔗 FREE Coaching Call🔗 One on One Coaching

For so long, I thought love meant giving everything I had to everyone else—being totally self-sacrificing, putting myself last, and numbing out with alcohol when the exhaustion and resentment crept in. I wore burnout like a badge of honor.But when I let alcohol go, I had to completely relearn what love actually looks like. I had to figure out how to take care of myself in ways that didn’t involve escaping. The way I loved myself changed. The way I loved my family changed. And I became the kind of person I actually wanted to be.In this episode, I’m sharing:💛 How alcohol kept me disconnected from real self-love💛 The mindset shifts that helped me stop self-abandoning💛 What self-care actually looks like beyond bubble baths💛 The biggest changes I saw in my relationships after quitting alcohol💛 How YOU can start showing up for yourself in a whole new way💬 Want support? Set up a FREE coaching call (links below) to see if we’re a good fit. Let’s get you out of the willpower and shame game—for good.If you’re done with the exhausting cycle of moderation, hangovers, and self-doubt, I invite you to take the next step:💥 Join BRAVE—your kickstart to a break from alcohol and a path to true freedom.🚀 Ready? Let’s go.🔗 BRAVE🔗 FREE Coaching Call🔗 One on One Coaching

Four years ago, I was trying to get alcohol out of my life—but I kept slipping. I made it through Dry January… but drank nine times. February rolled in, and I convinced myself I could moderate. Spoiler alert: I couldn’t. The hangovers were brutal, the shame was worse, and I felt stuck in a cycle I didn’t know how to break.But here’s the thing: I was right on the edge of transformation, even when it didn’t feel like it. And you might be too.In this episode, I’m sharing:✨ The messy reality of my stop-start journey✨ The piece of information that finally tipped the scales for me✨ Why feeling like you’re failing could actually mean you’re right there—about to break throughIf you’re done with the exhausting cycle of moderation, hangovers, and self-doubt, I invite you to take the next step:💥 Join BRAVE—your kickstart to a break from alcohol and a path to true freedom.💬 Or sign up for a free coaching call to see if we’re a good fit. Because if nothing changes… nothing changes.🚀 Ready? Let’s go.🔗 BRAVE🔗 FREE Coaching Call🔗 One on One Coaching

Dry January is over… now what? Whether you made it all the way, struggled, or realized you need more support, this month was a powerful wake-up call to your relationship with alcohol and your overall health. But here’s the truth: this is just the beginning.In this episode, we’re diving deep into what it takes to become your future self—the version of you that thrives without alcohol, feels amazing in her body, and shows up fully in her life. Using insights from Be Your Future Self Now by Dr. Benjamin Hardy, we’re breaking down:✔️ The 7 threats that could pull you back into old habits✔️ The future self truths that will help you reprogram your mindset✔️ The action steps to build momentum and keep evolving after Dry JanuaryThis episode is your bridge between where you are now and the alcohol-free, thriving woman you’re becoming. Let’s get into it!🌟 What You’ll Learn in This Episode:✨ How to identify the biggest obstacles that threaten your future self✨ Why having a clear vision is the key to long-term change✨ How to shift from feeling deprived to empowered✨ The mindset & environment shifts that make alcohol-free living effortless✨ Practical steps to build on your Dry January momentum💡 Resources & Links:📖 Book Mentioned: Be Your Future Self Now by Dr. Benjamin Hardy📌 Download my free guide: Breaking Up with Booze🧑‍💻 1:1 Coaching: Want to build on your progress? Let’s work together! Apply hereIf this episode spoke to you, please take a minute to rate & review—it helps so much! And don’t forget to subscribe so you don’t miss next week’s episode. 🎧💛

If you’ve ever felt weighed down by old emotional wounds, stress, or subconscious patterns that keep you stuck, this episode is for you. My guest, Dr. Ron Stotts, is a three-time bestselling author, PhD in psychology, Doctor of Chiropractic, and a meditation teacher with over 45 years of experience. He has spent decades integrating ancient wisdom with modern psychology and neuroscience to help people reach higher levels of consciousness and leadership.In this conversation, Dr. Ron deep dives into:✨ What emotional backlog is and how it keeps us stuck in old cycles.🧘‍♀️ The power of breathwork in releasing stored trauma and emotional weight.🧠 How meditation rewires the brain for clarity, resilience, and transformation.🔥 Why avoiding emotions leads to burnout and how to process them instead.🌿 The connection between breath, nervous system regulation, and healing.💡 Practical tools you can use today to break free from old patterns and step into your highest potential.This episode is a must-listen if you’re ready to release what no longer serves you and access a new level of clarity, peace, and personal power.📌 You can learn more about Dr. Ron Stotts, access his free resources and set up a discovery call: HERE🎧 Listen now and learn how breath and meditation can help you heal, evolve, and thrive.👉 Resources & Links: for those ready to change their relationship to alcohol, start here📌 Download my free guide: Breaking Up with Booze

We’re diving into the final stretch of Dry January—a time when motivation tends to dwindle, life gets messy, and sticking to our goals feels harder than ever. If you’ve found yourself struggling to stay alcohol-free or wondering how to keep pushing through, this episode is for you. 💪In this episode, I’ll cover:✨ Why stress, chaos, and disruptions to our routine can derail our wellness efforts—and how to get back on track.✨ The science behind why alcohol feels like a quick fix but actually makes things worse by disrupting gut health and mood.✨ How your gut health impacts 70% of your immune system, 90% of your serotonin, and 50% of your dopamine—and why doubling down on gut care during tough times is essential.✨ Easy, actionable strategies to "weather the storm" without alcohol, including:Proactive habit hacks to simplify self-care when life feels overwhelming.Small shifts to shape your environment so it supports your alcohol-free journey.Creative ways to boost dopamine naturally (and train your brain to crave these instead of booze).Remember, life will throw curveballs—it always does. But the way you respond can set you up for strength, resilience, and long-term success.Resources Mentioned in This Episode:👉 Breaking Up with Booze – A free guide to help you take the first steps toward living an alcohol-free life.👉 BRAVE – Ready to go deeper? BRAVE is your jumpstart to changing your relationship with alcohol, with tools, guidance, and support to help you thrive.Let’s Connect:If this episode resonated with you, I’d love to hear from you! Screenshot this episode, tag me on social media, and let me know what spoke to you most. And don’t forget to share it with someone who might need a little encouragement as we wrap up Dry January together. 💛Cheers to finishing strong and creating a life you love—one step at a time!Rate, Review, & SubscribeIf you’re enjoying the podcast, please take a moment to rate and review—it helps us reach more amazing people like you! 🥰

Today’s episode is something special: I’m sharing the recording from my Nourish and Flourish support call as a gift of encouragement for anyone navigating Dry January solo.If your motivation is waning, your willpower feels depleted, or you just need a little boost of inspiration, this is for you.In this episode, I share some of the key strategies I use in my group and one-on-one coaching programs to help women transform their relationship with alcohol—and with themselves.With everything happening in California—the wildfires, displacement, and pain so many are experiencing—I felt called to offer this as a resource for anyone who might be struggling, especially if alcohol has become a coping mechanism.You’re not alone, and you don’t have to do this alone. If you need additional support, I’m offering free coaching calls this month. Let’s connect and get you the help you need.💛 Set up your free call here🎙️ Episode Highlights:🔄 Neuroplasticity and the AIRE MethodDiscover a step-by-step approach to rewire your subconscious beliefs about alcohol and unlock the power of your brain’s natural ability to change.📚 Daily Rituals and Habit StackingLearn how to integrate small, intentional habits into your day that compound over time into lasting, impactful results.🎯 Hacking the Drinking HabitWe dive into James Clear’s cue, craving, response, reward loop and explore how to break free from destructive habits while building the positive ones that align with your goals.✨ Dopamine Stacking StrategiesExplore sustainable, healthy ways to boost your dopamine levels and create real joy that supports your alcohol-free journey.💪 Cravings and DiscomfortUnderstand the transformative power of leaning into cravings, recognizing them for what they are, and discovering that they have no control over you.Key Takeaways:💡 The results you’re experiencing today reflect what you’re currently committed to. So ask yourself: What are you committed to? Are you carving out just 10 minutes a day to focus on this work?💛 If you’re feeling stuck or need additional support, let’s chat! Book a free coaching call with me, and we’ll dive deeper into your unique challenges and goals.You’re not just breaking habits—you’re building a life you love. I’m with you every step of the way! 💪Don’t forget to subscribe to the podcast and share this episode with anyone who could use a little inspiration this Dry January!Additionally, here are some FREE resources for you to check out so you can start planting the seeds of change.FREE Masterclass: Breaking Up With Booze to jumpstart your break without feeling deprived or like you're missing outFREE Hormone Balancing Masterclass: Thriving in Your 40s the ultimate hormone balancing blueprint so you can feel confident giving your body EXACTLY what it needs to thrive.