Out of Pocket

You cut out gluten. Then dairy. Then processed foods. Maybe you even tried low FODMAP.But somehow, you’re still bloated.And now even “safe” foods like chicken, rice, eggs, broccoli, or potatoes feel like they’re betraying you.In this episode, Andrew and Kat explain why bloating on clean, simple foods usually isn’t about the food itself. It’s often a sign that your digestive system isn’t breaking food down properly, which can lead to excess fermentation, trapped gas, distension, and a gut that feels reactive to almost everything.They also break down the role of stomach acid, enzymes, bile flow, motility, leaky gut, protein fermentation, and why simply cutting more foods usually makes the problem worse long-term.If you feel like your diet keeps getting “cleaner” while your gut keeps getting more sensitive, this episode will help you understand what’s actually happening. (00:00) Why “safe” foods can still make you bloated (06:51) Fermentation, trapped gas, and digestive dysfunction (14:14) Leaky gut, protein fermentation, and what labs can reveal (24:49) Simple fixes for bloating, motility, and sparkling water10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You feel anxious… but nothing is actually wrong.Your life is stable. Things are “fine” on paper.But your heart is racing, your chest feels tight, and your mind won’t slow down.Most people assume anxiety is purely mental.But what if it’s not?In this episode, Andrew and Kat break down the physical drivers of anxiety that almost no one talks about. Blood sugar crashes, under-eating, poor sleep, hormones, even how you train — all of these can create a stress response that feels exactly like anxiety.The key insight is simple. Your brain doesn’t distinguish between emotional stress and physiological stress. Low fuel and unstable energy can trigger the same response as a real threat.If you’ve ever felt anxious “for no reason,” this episode will help you understand what’s actually going on — and where to start.(00:00) Why you can feel anxious even when nothing’s wrong(05:42) Blood sugar, under-eating, and metabolic anxiety(16:32) Real client story: fixing anxiety by fixing physiology(21:02) The simplest way to reduce anxiety this week10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Have you ever had random itching that makes no sense? Your scalp itches at night, your hands itch after eating, your arms or legs get itchy when you sweat. You try creams, switch products, maybe even take antihistamines, but nothing really solves it. Because a lot of the time, it is not actually a skin issue.In this episode, Kat and Andrew break down why histamine overload is one of the most overlooked causes of chronic itching, and why so many people are treating the symptom without understanding what is actually driving it.They explain how histamine works in the body, how it builds up, and why things like gut health, hormones, stress, and even alcohol can impact how your body handles it. They also walk through why itching often shows up without a visible rash, why it can feel random or cyclical, and why it is commonly worse at night.They also cover why antihistamines and steroid creams can help temporarily but do not address the root cause, and how relying on them long term can make it harder to understand what is really going on.If you have ever felt like your skin is reacting for no reason, or you have tried everything and still feel itchy, this episode will help you start connecting the dots.(06:05) What histamine actually does in the body(13:00) Common triggers like food, stress, and hormones(16:30) A real client case and what actually worked(20:13) What to do if you think histamine is the issue10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Have you ever taken a food sensitivity test and suddenly it says you’re sensitive to everything?Eggs, dairy, almonds, wheat, chicken, tomatoes, half the foods you eat every week. Now you’re staring at this list wondering what you’re even supposed to eat, and the advice is usually to remove all of it and hope you feel better.The problem is, a lot of those tests are not actually measuring what people think they are.In this episode, Kat and Andrew break down the difference between food allergies, intolerances, and sensitivities, and why many popular IgG food sensitivity tests can be misleading. They explain why these tests often flag the foods you eat most, why that creates so much confusion, and why removing everything on your list is not the solution.They also talk through what is actually happening in the body when you have a true sensitivity, why symptoms can show up hours or even days later, and why that makes it so difficult to connect food to how you feel. If you have ever felt like certain foods are “off” but you cannot figure out which ones, this will likely make a lot more sense.Finally, they cover a more accurate way to approach food sensitivities, how to think about testing in a practical way, and why the goal is never to keep shrinking your food list, but to understand what your body is reacting to and why.(00:01) Why food sensitivity tests feel so overwhelming(06:47) The difference between allergies, intolerances, and sensitivities(09:53) Why IgG tests often flag the foods you eat most(28:41) How to approach elimination without over restricting10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Seventy five episodes in, Kat and Andrew are doing something a little different.Instead of breaking down one specific health topic, this episode pulls back the curtain on the podcast itself. They reflect on what has changed since the early days, what advice still holds up, and how their thinking has evolved after nearly a year and a half of conversations around nutrition, fitness, gut health, hormones, mindset, and real life.They also get more personal than usual, sharing old training habits they would never go back to and the routines and beliefs that shape how they approach health today.There is also a listener Q and A woven throughout the episode, including questions about workouts, gut research, supplements, peptides, pricing, GI Maps for kids, and a few completely unexpected topics. It is part reflection, part celebration, and part chaos in the best way.If you have been here from the beginning, this is a fun one. And if you are newer to the podcast, this episode gives you a clear feel for how Kat and Andrew think and what this show is all about. (02:13) What has changed since the early days (04:36) Health and fitness habits they would never go back to (14:59) Listener questions and unexpected tangents (47:07) What this podcast means to listeners10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You are disciplined, organized, and successful in every other area of your life. You follow through, you push yourself, and you usually get results. So when fat loss does not work, it feels confusing and frustrating.Your instinct is to do what has always worked. Work harder. Be more precise. Tighten things up. But instead of progress, things often feel like they are moving in the wrong direction. Energy drops, hunger increases, and it becomes harder to stay consistent.In this episode, Kat and Andrew break down why fat loss can feel especially difficult for high achievers, even when they are doing everything right on paper. They talk through the common patterns they see with this personality type and why applying a high performance mindset to fat loss does not always lead to better results.They also discuss how pushing harder can sometimes create more resistance, why short bursts of intensity rarely translate into long term progress, and how certain habits that feel productive can actually make things more frustrating over time. If you have ever felt like you should have this figured out by now but still feel stuck, this episode will likely resonate.The goal here is not to tell you to try less. It is to help you understand why your current approach may not be working so you can start looking at fat loss through a different lens.(00:00) Why fat loss feels harder for high achievers(06:00) Going too extreme too fast(07:20) Trying to outwork the problem(09:50) Treating fat loss like a short term project(18:45) The mindset patterns that keep people stuck10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You get your labs back, LDL is high, and suddenly it feels like you’re supposed to fear every egg, every steak, and every meal that used to feel normal. But high LDL is not just a food issue, and treating it like one misses a lot of the bigger picture.In this episode, Kat and Andrew break down why LDL can rise even when your diet has not changed, and why markers like thyroid function, estrogen, stress, and even dieting itself can influence what shows up on your lab work. This is especially important for women in their 30s, 40s, and 50s who are doing many things right but still watching their numbers move in the wrong direction.They also talk about why fat loss phases and low carb dieting can temporarily raise LDL, why that can be so confusing when you are seeing progress elsewhere, and why looking at one marker in isolation often creates more fear than clarity. If you have ever been told to just cut red meat and eggs without any deeper explanation, this episode will help you understand what else may actually be going on.The goal here is not to ignore LDL. It is to put it in the right context so you can look at your labs more clearly, ask better questions, and make decisions based on the full picture instead of one number.(00:00) Why LDL is not just a food marker(06:45) How thyroid, stress, and chronic dieting can raise LDL(10:30) Why estrogen decline and perimenopause change cholesterol(13:45) Why fat loss and low carb phases can temporarily spike LDL10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You’re eating less. You’re working out. You’re doing what everyone says should work. But if you have thyroid issues, fat loss can still feel way harder than it should, and that does not mean you’re lazy or doing everything wrong.In this episode, Kat and Andrew break down why fat loss resistance is so common with thyroid issues, what is actually happening metabolically when thyroid signaling is impaired, and why the usual advice to just eat less and move more often backfires. They talk through the ways your body becomes more conservative under stress, why aggressive dieting can make things worse, and how to approach fat loss in a way that actually feels sustainable.This is also a good listen if your labs have looked “fine” but your symptoms say otherwise. Kat shares some of her own recent lab trends, including ferritin, vitamin D, and training intensity, to show why context matters so much more than one isolated number. The goal is not perfection. It is understanding your body well enough to stop fighting it the wrong way.(00:00) Why fat loss feels harder with thyroid issues(06:10) Why a smaller calorie deficit works better(11:10) Why lifting heavy matters more than more cardio(17:25) Mineral imbalances, ferritin, and the thyroid-fat loss connection10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

One or two drinks and your sleep is wrecked. You’re up at 3am anxious. Your face flushes. Your stomach is bloated. The hangover lasts all day.Five or ten years ago, you were fine.In this episode, Kat and Andrew explain why alcohol tolerance is actually a health signal, not just a sign of “getting older.” As stress accumulates, hormones shift, gut health changes, and liver detox pathways get overloaded, your ability to process alcohol changes with it.They break down how alcohol competes with estrogen for detox pathways, why cortisol and blood sugar instability make hangovers worse, how gut permeability and histamine responses amplify bloating and flushing, and why metabolic health plays a major role in how your body handles drinking.(01:10) Why alcohol tolerance changes over time(06:00) Liver detox, estrogen, and cortisol competition(12:30) Gut health, histamine, and bloating(17:45) Metabolic health, fatty liver, and what to test10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Your cycle is still regular. You’re getting your period every month.So why does PMS feel heavier, more emotional, more exhausting than it used to?In this episode, Kat and Andrew explain why PMS often intensifies long before your cycle becomes irregular. Regular bleeding does not mean balanced hormones. As you move through your 30s and 40s, progesterone output can gradually decline while estrogen becomes more unpredictable. The result is worse sleep, higher stress sensitivity, stronger cravings, brain fog, and mood swings that feel out of proportion.They break down what’s actually changing hormonally in perimenopause, why blood sugar and gut health play a major role in PMS symptoms, why standard bloodwork often misses the full picture, and how to tell the difference between normal aging and a body that simply needs better support.If your PMS feels different but your labs are “normal,” this episode will help you understand what’s happening and what you can do about it.(01:45) Regular cycle, worse PMS — why this happens(08:30) What’s changing hormonally in perimenopause(16:00) Blood sugar, gut health, and estrogen dominance(26:00) Hormone testing, progesterone, and what to track10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You eat clean. You avoid processed food. You prioritize protein.So why is your energy worse, your sleep off, and fat loss stuck?In this episode, Kat and Andrew explain how clean eating often turns into chronic under-fueling without you realizing it, quietly slowing your metabolism in the process.When calories get too low or carbs and fats are stripped out, your body adapts. Thyroid output drops, cortisol rises, movement decreases, and fat loss stalls. The frustrating part is you think you’re doing everything right.They break down why “I already eat healthy” can still miss the mark, how weekday restriction fuels weekend overeating, and what your metabolism actually needs to feel safe and responsive.Metabolism responds to adequacy and consistency, not perfection.(00:00) The clean eating trap(07:00) How under-fueling slows metabolism(14:00) The “I eat healthy” blind spot(24:00) Weekend binges and the low-fat myth10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Feeling full quickly might seem like a good thing, especially if weight loss is the goal. But when early fullness comes with bloating, nausea, fatigue, brain fog, or strong cravings later in the day, it can signal something deeper.In this episode of the Out of Pocket Podcast, Kat and Andrew explain the difference between healthy satiety and dysfunctional fullness. They break down how digestion can shut down appetite before nutritional needs are met, why under-eating can slow metabolism and increase fat storage, and how gut dysfunction often drives both discomfort and stubborn weight gain.The conversation explores common root causes such as low stomach acid, poor enzyme production, slow motility, inflammation, microbiome imbalances, and the long-term impact of restrictive eating. Kat also explains why advice like “just stop when you’re full” can backfire when hunger and fullness signals are already dysregulated.For listeners who feel overly full after just a few bites yet still struggle with low energy or weight gain, this episode reframes early fullness as a red flag, not a win.(00:10) Why getting full quickly isn’t the same as being nourished(03:34) Healthy satiety vs. dysfunctional fullness(11:37) How slow digestion and GLP-1s affect appetite(16:42) The simplest digestion habit to try this week10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Many people are told their A1C is within range and assume their blood sugar is not the problem. But they are still dealing with fatigue, cravings, anxiety, brain fog, and energy crashes.In this episode of the Out of Pocket Podcast, Kat and Andrew break down what A1C actually measures and, more importantly, what it does not. While A1C reflects average glucose exposure over three months, it does not capture daily spikes and crashes that often drive symptoms.They explain why symptoms frequently appear long before A1C trends upward, why blood sugar stability matters more than restriction, and why women in particular often experience swings and lows before anything looks elevated on paper. The episode also explores how stress, under-fueling, meal timing, sleep, training load, and hormonal shifts can influence glucose patterns, even when someone is eating “healthy.”For listeners trying to understand the disconnect between lab results and how they feel day to day, this conversation offers a clearer framework for interpreting both symptoms and numbers.(00:10) Why you can feel awful even when your A1C looks fine(05:21) What A1C actually measures (and what it misses)(08:30) Early blood sugar symptoms most people ignore(12:21) Why lowering A1C doesn’t always fix how you feel(15:40) The simplest way to stabilize blood sugar this week10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Many people feel productive, focused, and on top of their day, until they suddenly hit a wall around 6 or 7 p.m. The kind of exhaustion that leaves nothing left for their partner, their kids, or themselves.In this episode of the Out of Pocket Podcast, Kat and Andrew explain why this pattern almost never starts at night. They break down what’s happening earlier in the day that quietly drains energy, why stress hormones can keep someone functioning while masking depletion, and why standard lab work often fails to explain persistent fatigue.The conversation explores how energy is allocated across the day, why timing and patterns matter more than single data points, and how small changes earlier in the day can dramatically improve how someone feels at night. This episode reframes evening exhaustion not as a sleep or willpower issue, but as a signal that the body has been compensating for much longer than most people realize.(00:04) The productive-all-day, exhausted-by-night pattern(04:17) Why evening exhaustion doesn’t start at night(15:21) Cortisol timing and the energy curve most people miss(24:08) The most important morning habit for stable energy10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people think stress just means feeling busy or overwhelmed.But chronic stress does much more than that. Over time, it changes how your body functions, how you feel day to day, and how well you respond to things that used to work, like eating well, exercising, or sleeping more.In this episode, we break down what chronic stress is actually doing inside the body, hormonally, metabolically, and neurologically. We talk about how stress impacts digestion, blood sugar, weight, energy, immunity, sleep, and recovery, and why so many people feel like their body has stopped cooperating even though they’re doing “everything right.”The goal isn’t to eliminate stress. It’s to build a body that can handle it without breaking down.(00:54) When stress stops being mental and starts changing your body(06:10) Chronic vs acute stress and why modern life breaks the system(10:00) Stress, gut health, blood sugar, weight gain, and cravings(23:20) Nervous system tools that actually help (beyond “just relax”)(47:19) Speed round: sleep, stress hot takes, meditation, and relationships10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people think fat loss should be simple. Put in effort, see results, keep going.But in reality, fat loss happens in stages. And when you don’t know which stage you’re in, it’s easy to assume something isn’t working, change strategies too soon, or quit right before progress starts.In this episode, we break down the four stages that show up in nearly every successful fat loss journey, from the early phase where effort feels high and results are hard to see, to the later phase where habits feel automatic and results are much easier to maintain.We talk about why the beginning often feels frustrating, why consistency matters more than intensity, and why maintenance is a skill most people never actually practice. We also get into why extreme resets, cleanses, and constantly “starting over” tend to keep people stuck instead of moving forward.If fat loss has felt inconsistent or exhausting, this episode will help you understand what’s normal, what’s not, and why quitting early is usually the biggest mistake.(00:34) Why fat loss feels broken when expectations fall short(04:06) Stage 1: Stabilization, effort is high but results are mostly invisible(10:26) Stage 2: Consistency, when fat loss becomes predictable(17:45) Stage 3: Expansion, momentum, confidence, and visible body changes(23:20) Stage 4: Embodiment, maintenance, identity shift, and stopping reactive dieting10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people think a “slow metabolism” means bad genetics or that they need to burn more calories. So they diet harder, add more cardio, and blame themselves when nothing works.In this episode of Fitness Casual, we break down what metabolism actually is and why it’s not just about weight or calories. We explain why metabolism is your entire energy system, how it adapts based on how you eat, move, sleep, and handle stress, and why trying to “speed it up” usually backfires.We walk through the six biggest levers that shape metabolic health, including muscle mass, thyroid function, mitochondrial health, caloric history, sleep, and stress. We also explain why chronic dieting slows your metabolism, why maintenance phases are critical, and how many people unknowingly downregulate their metabolism over time.If you’ve ever wondered whether your metabolism is broken, why fat loss feels harder than it used to, or why eating less keeps leading to plateaus, this episode will help you rethink the problem and focus on what actually works.(00:01) Why most people misunderstand metabolism(05:51) What metabolism actually is and how it adapts(11:30) Muscle, movement, and why daily activity matters more than cardio(19:59) Chronic dieting, adaptive metabolism, and why plateaus happen(38:27) The most important thing you can do to restore metabolic health10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Instagram, magazines, and fitness culture glorify being as lean as possible, but no one talks about what it costs.In this episode of Fitness Casual, we break down what body fat actually is, why it’s essential for hormones, energy, brain health, and long-term resilience, and why chasing ultra-low body fat often backfires.We explain why “leaner” does not automatically mean healthier, how too little or too much body fat can both create real health issues, and what a sustainable, healthy range actually looks like for men and women.We also cover how body fat should be measured (and why most methods are misleading), why waist circumference and daily energy matter more than percentages, and how unrealistic standards from influencers and celebrities distort expectations.If you’ve ever felt frustrated chasing a number, comparing yourself to your past self, or wondering why fat loss feels harder than it used to, this episode will help you rethink what healthy really means.(00:03) Why being “shredded” is glorified and what no one talks about(05:53) What body fat actually does for hormones, energy, and survival(15:02) Why obsessing over body fat numbers can backfire(18:55) Healthy vs unhealthy body fat ranges for men and women(35:40) The most sustainable approach to body composition and health10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Low libido isn’t about sex. It’s one of the clearest health signals your body sends, and most people ignore it for years.In this episode, we talk about why your sex drive disappears and why it has nothing to do with willpower, aging, or “just being busy.” We break down how stress, hormones, sleep, medications, emotional load, and under-recovery all shut down desire, and why libido should be treated like a vital sign.We also get into the male–female differences no one explains, the medications that quietly tank arousal, what it means when libido drops for months at a time, and what actually brings it back.(00:00) Why low libido is a health signal — not a sex issue(06:22) Hormones, cortisol, burnout: the real biology behind low desire(12:58) The medications that quietly crush libido(20:35) How chronic stress shuts down desire long before you notice10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

We’re told to “love ourselves as we are,” but also to “be our best self.” No wonder everyone feels confused about wanting to change their body without feeling guilty about it.In this episode, we break down why wanting change isn’t toxic, shallow, or a sign of low confidence. It’s human. We talk about how body positivity went off the rails, how comparison keeps people stuck in perfectionism, and why a body-neutral mindset actually leads to healthier thinking, better habits, stronger performance, and real metabolic improvements.We also get into why internal metrics like digestion, energy, strength, libido, and sleep matter far more than the mirror — and how physical changes become a natural side effect when you fix what’s happening inside your body.If you’ve ever felt torn between self-love and self-improvement, this episode brings the clarity you’ve been missing.(00:05) Why wanting to change your body isn’t toxic(12:00) How body positivity backfired and the rise of body neutrality(20:22) The perfection trap and why comparison rewires your brain(27:42) How to build goals around function, not just appearance10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people are terrified of red meat… not because of facts, but because of headlines. For decades we’ve been told it shortens your lifespan, clogs your arteries, and needs to be swapped for plant-based everything. But when you look at the actual research — not the simplified versions — the story changes fast.This episode breaks down why the “meat kills you” narrative took off, what the updated science shows about processed vs unprocessed red meat, and why going fully plant-based can quietly drain your energy, muscle, and nutrient status. If you want to eat in a way that supports longevity, strength, and metabolic health without falling for extremes, this will finally make the whole conversation make sense.(00:17) Where the “red meat is bad for you” story actually came from(08:37) What high-quality research actually shows about meat and mortality(14:15) How going fully plant-based can backfire on energy, digestion, and muscle(19:37) The simplest framework for eating for longevity (plants + protein done right)10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

If your metabolism feels slower, your joints ache more, and every doctor shrugs and says “that’s just aging,” it’s easy to believe your best years are behind you. But most of what people blame on age is actually preventable — or completely reversible.In this episode, Andrew and Kat break down the biggest myths around getting older: metabolism, menopause, muscle loss, back pain, recovery, nutrient absorption, immune health, and peptides. You’ll learn what actually changes with age, what’s lifestyle-driven (not age-driven), and the simple habits that keep you strong, independent, energetic, and capable for decades.Future-proofing your body isn’t about fighting age — it’s about giving your biology what it needs to thrive.(05:36) How “I’m just getting old” becomes the belief that ages you faster(08:59) Hormone shifts, menopause, testosterone, and what’s actually normal(16:44) The truth about muscle loss — and why lifting + protein stop it entirely(27:13) Gut issues, nutrient absorption, and why aging doesn’t have to feel terrible10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You’re not broken. And no it's not hopeless.The real reason you keep regaining weight has nothing to do with willpower.In this episode, we break down why your past diets failed you (not the other way around) and what it actually takes to make fat loss last.(04:12) Why weight loss “success” is often a false win(08:59) How your diet is actually slowing your metabolism(10:04) The hidden cost of not lifting weights(18:35) Why maintenance is harder than fat loss - and how to master it10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

If you keep waking up between 2–4AM, it’s not random—and it’s not just stress. In this episode, we dig into the real reasons your body won’t let you sleep, from cortisol spikes to blood sugar crashes. Kat shares what’s actually happening, who it impacts most, and what to do tonight to finally stay asleep.(03:52) Why 2–4AM wakeups are a major red flag (06:51) Kat’s personal sleep struggles (and what finally worked) (11:30) The mistake you're making with evening workouts (22:54) Why poor sleep blocks fat loss and muscle gain10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Some habits feel healthy but they’re often just dressed-up restriction. In this episode, we break down the most common habits clients swear by… that are actually slowing them down. Kat shares the patterns she sees every week, and what to do instead.(03:10) Why over-tracking can backfire(06:45) “Clean eating” vs. consistent eating(11:30) The hidden downside of willpower(16:50) What actually moves the needle10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Tired, bloated, feeling unmotivated to exercise... and still afraid of carbs?This episode clears the confusion around carbs: when to eat them, how much, which kinds, and why your body might be screaming for more (or less).We break down the difference between low-carb, high-carb, carb-dominant, and what happens when you cut carbs the wrong way. No fads. No fear. Just strategy.(02:20) Why cutting carbs wrecks your sleep, cravings, and hormones(15:43) What to eat (and avoid) to stop bloating and feel full longer(42:50) How to time carbs for fat loss and better workouts(55:00) Find your personal carb sweet spot (without tracking)10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You're tracking your food. You're working out. So why aren't you seeing results? Most fat loss efforts aren't ruined by the big stuff — they're quietly derailed by a handful of invisible habits. In this episode, we break down the five sneaky fat loss sabotages we see most often and what to do instead if you're stuck.(04:36) Why your weekends are ruining your progress(10:33) BLTs: The invisible calories derailing your deficit(17:22) How all-or-nothing thinking leads to all-or-nothing results(27:31) Are you "active but sedentary"? Why movement outside your workout matters10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Bloating, cravings, urgent bathroom trips... if your gut feels off, everything feels off. In this episode, Kat and Andrew break down the 10 everyday habits quietly destroying your digestion. From how fast you eat, to what meds you take, they cover the real reasons your gut won’t heal (and what to do instead).You don’t need a cleanse. You need clarity.(07:19) Causes of bloating & reflux(10:33) The right and wrong way to snack to improve your digestion(14:00) The processed food–gut connection(18:14) The top habits keeping your gut inflamed10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people assume their doctor has all the answers.But the truth is, the system is rushed, reactive, and designed for pills and procedures, not prevention.In this episode, Andrew and Kat share how to advocate for yourself inside a broken healthcare system without being “that difficult patient.” You’ll learn:How to prepare for appointments so you actually get answersWhat questions to ask when tests, meds, or surgeries are suggestedHow to know when to get a second opinionEvidence-backed examples of overprescribed meds and unnecessary proceduresWhy being pro-doctor and still questioning the system are not oppositesIf you’ve ever left an appointment confused, rushed, or dismissed, this one’s for you. (05:20) Why this topic matters – the difference between challenging doctors and challenging the system (19:55) Requesting the full picture – labs, imaging, and questions that open doors (33:55) Medications to ask more about – statins, PPIs, SSRIs, birth control, ADHD drugs (53:16) Surgeries and procedures – when to pause before saying yes10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most people think they need more protein or fewer carbs to see results. But the real fix? Fiber.It fuels your gut, improves nutrient absorption, supports muscle recovery, and makes fat loss way easier. In this episode, we break down why fiber is the most overlooked nutrient in fitness (sorry, protein!) and how to hit your daily goal without flipping your life upside down.(06:38) Soluble vs. insoluble fiber and why you need both (09:50) How fiber helps you actually use the protein you’re eating (13:25) The connection between fiber and muscle recovery (16:10) Why fiber is the fat loss lever no one’s pulling10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

If the belly fat won’t budge no matter how clean you eat, how much you work out, or how many supplements you try - it’s not your fault.In this episode, we unpack the real reasons belly fat sticks around and the specific, science-backed strategies that actually work.This isn’t about restriction. It’s about understanding hormones, stress, sleep, and gut health... and finally seeing results that last.(05:38) The two types of belly fat (and why one is way more dangerous) (12:50) Why eating less and moving more often backfires (14:30) The hidden impact of alcohol, cortisol, and poor sleep (26:30) The exact strategies we use with clients to reduce belly fat and improve long-term health10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Most women are told their only options for hormone issues are birth control, hormone replacement, or just “living with it.”In this episode, Andrew and Kat break down nine foods that actually support hormone balance naturally - explaining what they do, why they work, and how to use them to look and feel your bestThis is your guide to using food as your first line of defense for PMS, cravings, low energy, and more.Because every bite impacts your hormones and the right ones can change everything.(00:02) Why food is your most powerful hormone-balancing tool10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Protein has been at the center of nutrition debates for decades. But even though most people know they need to eat more protein, some people still worry it’s “too much." Others think there is no such thing as too much. So what’s the truth? If you get this wrong, it could backfire, despite you trying hard. In this episode, Andrew and Kat break down:Are you eating too little protein or too much protein? How to tell. The difference between “minimum to survive” and “optimal for health”How to calculate your protein needs by phase (fat loss vs. maintenance)What really happens if you “overdo it” on proteinThe one population who should limit protein intake (and if that's you)Along the way, they’ll bust myths, explain how protein supports your metabolism, and share practical tips for getting enough (without breaking the bank).Timestamps: (03:46) The history of processed food and how protein got a bad rap (07:09) Myth-busting: kidneys, doctors, and the truth about protein safety (10:20) RDA vs. optimal ranges for health, fat loss, and maintenance (15:29) Gluconeogenesis explained: when protein turns into glucose (22:50) Cost, accessibility, and how to get enough protein affordably10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You’ve been told it’s simple: eat less, move more. But if “calories in, calories out” actually worked, you wouldn’t still be stuck. In this episode, we break down why your fat loss stalls — even when you’re in a deficit — and how the wrong approach wrecks your energy, hormones, and muscle. If you’re tired of working hard and getting nowhere, this is your answer.Struggling with fat loss? Get your free Wellness Reset Plan.  (04:55) “I’m doing everything right — why isn’t it working?” (09:05) What your body shuts down before it burns fat (17:00) The skinny-fat problem no one talks about (35:31) How most diets break your metabolism (even if the scale goes down)10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You do not need another miracle cold remedy. You need a body that is harder to knock down. In Part 2, we show you how to get sick less often by training your immune system, not just avoiding germs. We cover stress load, sugar and alcohol, circadian rhythm, what protein has to do with antibodies, and simple gut-support habits that make you more resilient year round. (04:26) The truth about germs and why terrain matters more (07:15) The nutrient deficiencies that set you up to get sick (09:15) Sleep, stress, and the hidden immune killers (12:32) Sugar, alcohol, and why “just one weekend” can wreck your defenses10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

You don’t just “catch everything” because you have kids, ride the subway, or it’s cold season. In this episode, we break down why conventional medicine’s germ-focused approach is only part of the story — and how it keeps people sick longer. From overusing antibiotics to masking symptoms instead of listening to them, we cover the biggest myths about illness and what to do instead. If you want fewer sick days and a stronger immune system, this is where it starts.Disclaimer: This show is educational only and not medical advice. (04:26) The myths that keep you sick (06:48) The hidden cost of overusing antibiotics (09:39) Why “too clean” can backfire on your immune system (14:07) How to actually turn your immune health around10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

If you’ve ever wondered why every diet feels impossible to stick with — even when you’re motivated and disciplined — this episode will hit home.Andrew and Kat reveal the overlooked reason most people struggle with food long-term, how it sneaks into your daily choices without you realizing it, and why fixing it has nothing to do with tracking every calorie or finding more willpower.You’ll learn the hidden drivers that keep people stuck and the main challenge. Some call this constant mental chatter “food noise” - but no matter what you call it, you don’t have to live with it.(03:40) The real reason sticking to a diet feels so hard(10:21) When your body quietly works against your goals(16:26) The hidden patterns that keep you stuck in the same cycle(24:33) Simple shifts that make eating feel effortless again(28:07) How to finally feel at peace around food10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Perhaps you’ve heard “everything looks fine," but you still don't feel like yourself. Or maybe you want to be more proactive and not only see your provider when you're sick or in need of medication. In this episode, we break down why functional medicine - an approach designed to get to the root of your symptoms - isn’t mainstream. From insurance models that reward quick visits, to pharma-funded research, to the branding problem that makes “functional” sound woo-woo, we unpack the real reasons you may have never even heard about it. And most importantly, how to take charge of your own health today. (04:26) How insurance keeps doctors from digging deeper (08:24) Why functional medicine can’t compete with pharma’s marketing machine (16:46) The hard truth about behavior change and why it scares people away (33:30) Who conventional medicine often overlooks and why it matters10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Think you need a bigger paycheck to feel less stressed about money? Think again.In this episode, financial planner and coach Leah Copertino shows us why the secret to affording anything - from healthy groceries to dream vacations - isn’t about earning more. It's about building a system that actually works.(05:32) What every financial plan should start with (12:33) The trap of reactive spending and how to prevent it (20:33) The hidden costs of neglecting your health (30:41) Money dynamics in relationships (and how to make it fair)Get the free decision guide from GoFishFinance here10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

PCOS is one of the most underdiagnosed, and misunderstood, conditions women face. In this episode, Kat shares her personal experience with PCOS, why symptoms can look completely different from woman to woman, and the real lifestyle shifts that help you take control of your hormones, weight, and fertility without chasing quick fixes. (03:53) Why PCOS is so common but often missed or misdiagnosed (08:26) The three hallmark symptoms (and why you may not have all of them) (16:38) Comorbidities: how PCOS links to insulin resistance, obesity, and more (19:21) The most effective way to manage PCOS — and it’s not medication (26:37) Why stress and hidden lifestyle factors keep symptoms alive (30:46) How to get support and a clear plan moving forward10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Step counts, sleep scores, recovery metrics… none of it matters if you don’t know how to use the data. In this episode, we break down the real value of fitness trackers, why they fail so many people, and how to finally use them to create habits that stick. (03:41) The stat that proves trackers can work (and why they often don’t) (08:28) The real benefit: small wins and awareness, not perfection (13:13) How accurate are fitness trackers, really? (18:52) When tracking crosses into obsession (and how to stop it)10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Are you afraid to talk about poop? We're not.In this episode, we unpack what your bowel movements reveal about your hormones, immune system, metabolism, and even skin. We’ll cover red flags to watch for (like color, smell, and timing), why “regular” doesn’t always mean healthy, and how to actually fix the root cause of your GI issues without relying on coffee or laxatives.Whether you’re chronically constipated or just want to understand what “normal” should feel like, this one’s for you. (02:18) Why poop is one of the best indicators of your health (06:18) How constipation impacts hormones and immune function (12:10) The Bristol Stool Scale and what your poop type means (17:51) Easy changes that improve bowel movements (without laxatives)10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Smart scales. Detox teas. DNA-based diets. They all sound promising... but none of them are making a dent. In this episode, we break down the most overrated fitness products people are still buying and why they’re more distraction than solution. (03:22) Why smart scales do more harm than good(08:00) The problem with metabolism trackers(10:30) Detox teas, laxatives, and other fake wellness(15:25) DNA diets 10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

The right words at the right time can genuinely change your life. Or at least your perspective. In this episode, we each bring quotes that have shaped how we think, coach, and live.We explore how the mindset behind these quotes can improve your health, habits, and confidence.(03:03) When helping others goes too far (05:53) The truth about motivation and discipline (09:52) A better way to think about “progress” (12:00) The real reason mindset matters (17:55) Ownership without blame10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

We bet you didn't think we'd cover this topic. Fear isn’t always dramatic. In this episode, we explore how fear shows up in fitness, nutrition, and everyday life, and how to move through it without needing to be fearless. From gym anxiety to food choices, we unpack how fear quietly holds you back and what to do about it. (01:00) Real-life fears: Andrew and Kat joke about their biggest fear(04:36) Can you recognize your fear? Which ones are holding you back?(17:35) Unrealized fears - people-pleasing, and self-compassion10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

We are realistic coaches and we know - motivation isn’t always there.Whether you’re busy, hungover, low energy, or just not in the mood… this episode is for you.We share practical tips for how to stay consistent even on the days you don't want to show up.(00:43) Kat and Andrew's go-to workouts when energy is low (04:16) Movement before mood (07:41) Group fitness hacks for lazy days (09:20) The #1 limiting belief we hear (11:02) Final strategy - pick 1 thing10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

If you’re reading this, it means you have likely cleaned up your habits, started feeling better, maybe even lost some weight. So now you’re thinking… “How do I get my spouse (or parent, or friend) to do the same?”(03:30) – The #1 mistake people make when trying to help a loved one get healthy(05:00) – Why “just trying to be helpful” can actually push them away(07:45) – A better way to influence without nagging, coaching, or judging(16:30) – A simple mindset shift that can protect your relationship while planting the right seeds10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

How confidence, self-worth, and limiting beliefs shape your ability to stay consistent, take action, and trust the process. This is one of the few times a year we have a guest on. Micky was Andrew's coach several years ago and also a member of our program. She will help you shift your mindset to leave diet culture behind for good. Want our worksheet? Make a copy of this worksheet for yourself Want more from Micky? Find her here: https://www.theelevateway.co/https://www.instagram.com/the_elevate_way/https://www.linkedin.com/in/mickykerwick/(00:00) Kat, Andrew and Micky reflect on cringeworthy old beliefs about fitness and self-punishment(06:43) How wins/losses are often misinterpreted and why context matters(12:50) Self worth vs. confidence(18:08) How knowing your values helps you stay aligned and make better decisions10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Struggling with the scale? In this episode, Kat and Andrew unpack why that number fluctuates, what it actually means about your health, and how to stop letting it mess with your head.Want help understanding scale fluctuations? Download this guide[00:00] Kat and Andrew kick off with a travel story that surprisingly mirrors how we view the scale... and why a number isn’t always what it seems.[02:10] They dive into the pros of using the scale, including awareness of long-term trends, weight maintenance, and catching subtle changes early.[06:43] How scale fluctuations reveal patterns like inflammation, food sensitivities, and overtraining[14:55] Cons of scale use, including emotional spirals, body image issues, and why the number alone never tells the full story of your health.10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/

Are you trying to lose weight, or eat healthier, but find dining out throws everything off? You’re not alone. Restaurant meals are packed with sneaky calories and oversized portions. With a few smart tweaks you can enjoy your meals out without the side of regret.(00:14) Kat and Andrew chat their favorite cuisines and dining preferences(02:06) Mindful Drinking and Beverage Choices(04:16) Portion Sizes, Toppings, & Common Restaurant Traps(09:37) How to Handle Fried Foods, Desserts, & Making Healthier Choices10 DAY SUMMER RESET - https://altaforlife.com/10daysummerresetReady to take the next step with us? Get more info on our Alta360 program here - https://altaforlife.com/alta360applicationOrder a comprehensive functional lab here - https://app.altaforlife.com/labsoverview(after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat)Get your free Gut Health Assessment - https://atosolutions.typeform.com/to/VhvLsjG2to get a step by step plan to feel less stuckFollow Andrew https://www.instagram.com/andrewhayeslife/Follow Kat https://www.instagram.com/katbestwellness/