The Encompass Health + Fitness Podcast

GetThe PMS Reset ebook here, and save 10% through 4/19/26 with code: HEAL10👉 ⁠https://bit.ly/pms-reset⁠____________________________________If you’ve ever been told that PMS is just something you have to deal with every month… this episode is going to challenge that.Because the truth is: PMS is common—but it’s not normal.And more importantly, it’s not random.In this episode, Kelsey breaks down the 5 root causes of PMS from a functional, root-cause perspective—so you can start to understand what your symptoms are actually telling you (instead of just managing them month after month).If you’re experiencing mood swings, irritability, cravings, fatigue, bloating, or painful periods, this episode will help you connect the dots between your symptoms and what’s happening beneath the surface.You’ll walk away with a clearer understanding of:Why PMS is a signal—not something to ignore or normalizeThe 5 root causes behind common PMS symptomsHow blood sugar, stress, inflammation, and nutrient status play a roleWhy supporting ovulation is key for reducing PMSHow to start taking a more targeted, root-cause approach to your symptomsThis episode is for anyone who is tired of feeling off for half the month and wants to understand their body on a deeper level—especially if you’re focused on supporting hormones, improving cycle health, or preparing your body for future fertility.✨ Ready to go deeper?Kelsey created a PMS Reset Ebook to help you take what you’re learning here and actually apply it.Inside, you’ll:Map your specific PMS symptoms back to root causesLearn exactly what to focus on based on your bodySimplify your approach to hormone balance (without doing everything at once)Build a clear, realistic plan to start reducing symptoms naturally👉 Grab the ebook here: https://bit.ly/pms-reset 💸 Use code HEAL10 to save $10 through 4/19Submit your podcast questions:https://forms.gle/G3dwTaAN596t24nx6Learn about the Encompass Essentials Package:https://www.encompass-holistic-health.com/offeringsInstagram:https://www.instagram.com/encompass.holistic.health/

Welcome to season 3 of the podcast – This episode is a personal one!After months of holding this close, Kelsey is finally sharing her fertility and conception journey. As of recording, she is 20 weeks pregnant – and after a reassuring anatomy scan, she’s ready to open up about the fears, health history, and intentional choices that shaped this chapter.From receiving a fertility-related diagnosis at 18, to navigating health challenges in her 20s, this episode offers an honest look at how fertility journeys can feel isolating, all-consuming, and difficult to share – especially when you’re supporting others through similar paths.⚠️ Trigger warning: General references to fertility challenges and pregnancy loss–related conditions (no specific stories shared).Listeners will hear about:Why sharing fertility journeys can feel so hard – even when we “know” it helps othersThe diagnosis Kelsey received at 18 and how it shaped her long-term health choicesHow her own health struggles in her early and mid-20s tied back to future fertilityThe mindset shift that came after working closely with women navigating infertility and lossWhat preconception support looked like in the 6 months before conceiving (high-level overview)Why these conversations matter – and how silence can make the journey feel heavierThis episode is for anyone navigating fertility questions, preparing for pregnancy, supporting someone through their journey, or holding quiet fears about their own future.Submit your podcast questions:⁠⁠⁠⁠⁠https://forms.gle/G3dwTaAN596t24nx6⁠⁠Learn about the Encompass Essentials Package:⁠⁠https://www.encompass-holistic-health.com/offerings⁠⁠Instagram:⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.holistic.health/⁠⁠⁠

Think sleep is just about getting 8 hours? Think again!In this episode, Kelsey unpacks the real impact of sleep on your health—from gut health to hormones, blood sugar, mood, and metabolism. Learn why even a few nights of poor sleep can trigger inflammation, hormone imbalances, and cravings—and why quality sleep is one of the most underrated tools for healing.Listeners will learn:How poor sleep disrupts gut health, insulin balance, and hormone regulationThe surprising ways lack of sleep can mimic other health conditionsWhy melatonin supplements may not be the quick fix you thinkSimple, science-backed ways to optimize your sleep naturally (blue light, magnesium, herbs, and more)The best times to be asleep to support organ detox and healingThis is foundational information every woman should know—especially if you struggle with PMS, PCOS, anxiety, fatigue, cravings, or stubborn inflammation.Submit your podcast questions:⁠⁠⁠https://forms.gle/G3dwTaAN596t24nx6Learn about the Encompass Essentials Package:https://www.encompass-holistic-health.com/offeringsInstagram:⁠⁠⁠⁠https://www.instagram.com/encompass.holistic.health/⁠Products mentioned:Felix Gray blue light blocking glasses:https://felixgray.com/collections/blue-light-glassesHatch alarm clock dupe:https://amzn.to/4oxHoa2Magnesium oil spray:https://a.co/d/5uCeaMk

Think blood sugar issues are just about eating too much sugar? Think again!In this episode, Kelsey breaks down the real root causes of blood sugar imbalance—from irregular meals to stress, poor sleep, nutrient deficiencies, and hormone disruption. Learn how even "healthy" habits like skipping breakfast or drinking coffee on an empty stomach can send your blood sugar on a rollercoaster—and why it matters for your energy, hormones, metabolism, and more.Listeners will learn:Surprising everyday habits that can cause blood sugar imbalance—even in healthy eatersHow stress, sleep, and hormones all play a role in blood sugar regulationWhy blood sugar is the foundation of energy, metabolism, mood, and hormone healthSimple, sustainable strategies to start balancing your blood sugar todayHow to use Kelsey’s free Blood Sugar Balancing Smoothie Guide to put it all into actionThis is foundational information every woman should know, especially if you deal with PMS, anxiety, fatigue, cravings, or fertility challenges.------------Book a 15-minute chat: bit.ly/encompass-chatGrab the FREE Build Your Own Blood Sugar Balancing Smoothie Guide:⁠⁠⁠https://www.encompass-holistic-health.com/bsbsmoothieguide⁠⁠⁠Submit your podcast questions:⁠⁠⁠https://forms.gle/G3dwTaAN596t24nx6⁠⁠⁠Website:⁠⁠⁠https://www.encompass-holistic-health.com/⁠⁠⁠Instagram:⁠⁠⁠https://www.instagram.com/encompass.holistic.health/⁠⁠⁠Pinterest (healthy recipes!):⁠⁠⁠https://www.pinterest.com/encompasswithkelsey/⁠⁠⁠

In this episode, Kelsey breaks down the core principles of Functional Nutrition and explains how it differs from standard nutrition coaching. While traditional coaching often focuses on macros, calories, and surface-level goals, Functional Nutrition looks deeper—at the root causes of symptoms like fatigue, bloating, hormonal imbalances, and more.Listeners will learn:What Functional Nutrition is and how it worksHow it differs from standard fitness-based nutrition coachingWhy a bio-individual, root-cause approach is essential for true healingWho can benefit from Functional Nutrition (hint: it’s not just those with chronic illness)This episode is perfect for anyone who feels like they’ve “tried everything” and still don’t feel like themselves—and are ready to explore a deeper, more personalized path to wellness.------------Book a 15-minute chat:bit.ly/encompass-chatGrab the FREE Build Your Own Blood Sugar Balancing Smoothie Guide:⁠⁠https://www.encompass-holistic-health.com/bsbsmoothieguide⁠⁠Submit your podcast questions:⁠⁠https://forms.gle/G3dwTaAN596t24nx6⁠⁠Website:⁠⁠https://www.encompass-holistic-health.com/⁠⁠Instagram:⁠⁠https://www.instagram.com/encompass.holistic.health/⁠⁠Pinterest (healthy recipes!):⁠⁠https://www.pinterest.com/encompasswithkelsey/⁠⁠

In this episode, Kelsey shares about some exciting changes coming to Encompass, including a more functional and holistic approach to healing clients' chornic symptoms and health issues.Grab the FREE Build Your Own Blood Sugar Balancing Smoothie Guide:⁠https://www.encompass-holistic-health.com/bsbsmoothieguide⁠Submit your podcast questions:⁠https://forms.gle/G3dwTaAN596t24nx6⁠Website:⁠https://www.encompass-holistic-health.com/⁠Instagram:⁠https://www.instagram.com/encompass.holistic.health/⁠Pinterest (healthy recipes!):⁠https://www.pinterest.com/encompasswithkelsey/⁠

In this episode, Kelsey shares her top tips for how to overcoming junk food cravings.She covers: Making sure you're getting the right macronutrients. How micronutrient deficiencies lead to cravings. How processed foods are engineered to be addictive. How to "ween" yourself off of processed foods.Grab the FREE Healthy Swaps Guide! - CLICK HEREApply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠⁠⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠⁠⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey covers debunks "weight loss techniques" that are actually myths.She covers: How restricting your calories can actually cause you to hold onto weight. How stressing over every bite & missed workout is holding you back How overtraining is hurting your progress Why cardio is NOT the answer for long-term weight lossApply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, "How do I stay on track with my health & fitness routine while traveling?"She covers: Tips for eating out and maintaining healthy portions Protein-rich healthy snack ideas to keep on hand How to get in enough movement How to stay adequately hydratedShop Kelsey's favorite health & fitness products - ⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠.Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers whether she'd smash or pass the following health & fitness trends: Colostrum Carnivore diet Mushroom coffee Cold plunging (cold showers or just face instead) Pedialyte 30-day pilates challenges Collagen Fitness wearablesShop Kelsey's favorite health & fitness products - ⁠⁠⁠CLICK HERE⁠⁠⁠.Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠⁠⁠CLICK HERE⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠⁠⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “What's more important – diet or exercise?"She covers: How many people struggle to figure out what to prioritize when they are overwhelmed or first getting started. A common misconception about working out and how. The short and long-term effects of focusing only on fitness, and not nutrition. The importance of prioritizing what and how you eat, first.Download the FREE Guide: 3 Simple Ways to Supercharge Your Metabolism - ⁠⁠CLICK HERE⁠⁠.Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠⁠CLICK HERE⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “How do I stop bingeing/overeating?"***Trigger warning - this episode touches on sensitive topics, such as disordered eating***She covers: Figuring out the root of WHY you are overeating in the first place Overeating vs. disordered eating Tips for feeling satiated while still making progress towards your health and fitness goalsBook a FREE 20-minute coaching session - ⁠CLICK HERE⁠.Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - ⁠CLICK HERE⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - ⁠CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “How do I prevent/reduce soreness after a workout?”She covers: Tips for preventing soreness before starting your workout How to recover from soreness more quickly What delayed onset muscle soreness (DOMS) is a sign of How to know if you are overtraining/under-recoveringBook a FREE 20-minute coaching session - CLICK HERE.Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!) - CLICK HEREShop magnesium oil spray + massage gun - CLICK HERETo submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!) - CLICK HERE⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “What are your tips for healthy meal prepping?”She covers: Determining whether or not you have a problem with lactose and/or casein How to determine which type of whey protein is best for you What to look for in a plant-based protein Features of a high-quality protein powder How to find a protein powder within your budgetBook a FREE 20-minute coaching session:⁠⁠https://mailchi.mp/9f551743a1d3/minicoachingcall⁠⁠Recommended Protein Powders:https://encompasswithkelsey.wixsite.com/encompass/productsLearn more about Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month for a limited-time only!):https://bit.ly/coachingintropricingTo submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “What are your tips for healthy meal prepping?”She covers: Limited-time discounts on her newly-relaunched 1:1 online holistic fitness & nutrition coaching programs How to get a free 20-minute coaching call with her How to structure your weekly meal prep to minimize grocery store runs and save you time The best way to find healthy recipes for meal preppingBook a FREE 20-minute coaching session:⁠https://mailchi.mp/9f551743a1d3/minicoachingcall⁠Apply for Kelsey's Online Holistic Fitness + Nutrition Coaching Program (as low as $75/month!):https://www.canva.com/design/DAF596EBRsY/caErrccIpe7VkEg-ZC-ATA/view?utm_content=DAF596EBRsY&utm_campaign=designshare&utm_medium=link&utm_source=viewerGet Butcher Box:https://www.butcherbox.com/To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠⁠⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “How can I speed up my metabolism to lose more weight?”She covers: What your metabolism actually is, and the most common misconceptions. They key factors that affect your metabolism. Steps to take to help naturally support and boost your metabolism.Be sure to grab the free guide below!FREE Guide - 3 Simple Ways to Supercharge Your Metabolism:https://mailchi.mp/052210166c9f/supercharge-your-metabolismFitness + Nutrition Coaching Waitlist: ⁠⁠⁠⁠⁠https://forms.gle/vHxqScW6zgS6wMmy9⁠⁠⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “How many times per week & for how long should I be working out?”She covers: How much movement we should be getting each day in order to stay generally healthy, especially when we have a sedentary job. How many times per week to engage in scheduled exercise. How to plan your workout split to include enough rest time. Fitness + Nutrition Coaching Waitlist: ⁠⁠⁠⁠https://forms.gle/vHxqScW6zgS6wMmy9⁠⁠⁠⁠Recommended Products:⁠⁠⁠https://encompasswithkelsey.wixsite.com/encompass/products⁠⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “How should I time my meals and snacks around my workouts?”She breaks down the 3 macronutrients - protein, fat, and carbs - and covers how they affect exercise and when to eat them to optimize your workouts.Fitness + Nutrition Coaching Waitlist: ⁠⁠⁠https://forms.gle/vHxqScW6zgS6wMmy9⁠⁠⁠Recommended Products:⁠⁠https://encompasswithkelsey.wixsite.com/encompass/products⁠⁠To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠⁠Follow Kelsey on Insta:⁠⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “Which health & wellness supplements should I prioritize?”To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠⁠https://bit.ly/encompasspodcast⁠⁠⁠Fitness + Nutrition Coaching Waitlist:⁠https://forms.gle/vHxqScW6zgS6wMmy9⁠Recommended Products:https://encompasswithkelsey.wixsite.com/encompass/productsFollow Kelsey on Insta:⁠⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, “Which fitness supplements should I be investing in?”She covers her personal recommendations for whether or not to invest in: Preworkout BCAAs Creatine Proteinand also addresses how to make sure you're purchasing supplements with quality ingredients and adequate testing.To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠https://bit.ly/encompasspodcast⁠⁠Join the FREE 10-Day Build Your Base Challenge: ⁠⁠⁠https://forms.gle/eyQGcaSKEi1Hgp1g8⁠⁠Fitness + Nutrition Coaching Waitlist:https://forms.gle/vHxqScW6zgS6wMmy9Recommended Products:https://encompasswithkelsey.wixsite.com/encompass/productsFollow Kelsey on Insta:⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey shares her favorite health, fitness, wellness, and lifestyle products from the past year. Shop the products mentioned in this episode here:https://encompasswithkelsey.wixsite.com/encompass/productsTo submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠⁠https://bit.ly/encompasspodcast⁠⁠Join the FREE 10-Day Build Your Base Challenge: ⁠⁠⁠https://forms.gle/eyQGcaSKEi1Hgp1g8⁠⁠Sign up for email newsletters (scroll to bottom):⁠⁠https://encompasswithkelsey.wixsite.com/encompass⁠⁠Work with Kelsey: ⁠⁠https://encompasswithkelsey.wixsite.com/encompass⁠⁠Follow Kelsey on Insta:⁠⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, "What keeps you on track when you have days you're just not feeling motivated to move? What advice would you have for others when they struggle to stay on plan?"To submit your own question(s) for a chance to be answered on the pod, head here (your name will remain anonymous on the show!): ⁠https://bit.ly/encompasspodcast⁠Join the FREE 10-Day Build Your Base Challenge: ⁠⁠https://forms.gle/eyQGcaSKEi1Hgp1g8⁠Sign up for email newsletters (scroll to bottom):⁠https://encompasswithkelsey.wixsite.com/encompass⁠Work with Kelsey: ⁠https://encompasswithkelsey.wixsite.com/encompass⁠Follow Kelsey on Insta:⁠https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, "How do I stay active during stressful weeks?"To submit your own question(s) for a chance to be answered on the pod, head here: https://bit.ly/encompasspodcastJoin the FREE 10-Day Build Your Base Challenge: ⁠https://forms.gle/eyQGcaSKEi1Hgp1g8Work with Kelsey: https://encompasswithkelsey.wixsite.com/encompassFollow Kelsey on Insta:https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey shares the vulnerable truth about her own struggles along her health and fitness journey, and how they have influenced her approach as a personal trainer and nutrition coach.Join the FREE 10-Day Build Your Base Challenge: https://forms.gle/eyQGcaSKEi1Hgp1g8To submit your own question(s) for a chance to be answered on the pod, head here:https://bit.ly/encompasspodcastWork with Kelsey: https://encompasswithkelsey.wixsite.com/encompassFollow Kelsey on Insta: https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, "How do I stay active during stressful weeks?"To submit your own question(s) for a chance to be answered on the pod, head here:https://bit.ly/encompasspodcastGrab the FREE guide, 3 Simple Ways Supercharge Your Metabolism:https://mailchi.mp/052210166c9f/supercharge-your-metabolismWork with Kelsey: https://encompasswithkelsey.wixsite.com/encompassFollow Kelsey on Insta: https://www.instagram.com/encompass.health.fitness/

In this episode, Kelsey answers the listener question, "How would you best advise staying on track but not limiting yourself during the holidays?"Grab the FREE guide, 3 Simple Ways Supercharge Your Metabolism:https://mailchi.mp/052210166c9f/supercharge-your-metabolismFavorite at-home workout equipment:https://encompasswithkelsey.wixsite.com/encompass/productsSubmit your podcast questions:https://forms.gle/G3dwTaAN596t24nx6