Unfiltered Nourishment

In this episode Kelli dives into a topic that is not talked about enough. How to actually maintain fat loss and health overall. Whether you’re at the beginning of setting new health goals or you’ve seen the progress, it’s valuable to think both short and long term. Kelli focuses on how strength training can be so very healing and how to think differently about fitness overall. While strategic strength training as a whole is not effortless, Kelli explains how it really does make life simpler and more fun in the long run through sustainable health & longevity. Connect with Kelli on Instagram @kellikhanson, email her [email protected] and apply to work with her at UnfilteredNourishment.com.

On this episode Kelli continues the spring reset energy of the Seasonal Hot Girl Guide. She helps you clarify your goals and provides a powerful energetic practice to help you get there. Follow Kelli on Instagram @kellikhanson, apply to work with her at UnfilteredNourishment.com, email her [email protected].

In this episode Kelli introduces her new weekly series: Seasonal Hot Girl Guide. Each week she’ll share about how you can tap into the energy of the season to glow up. To learn more about it working with Kelli 1:1, head to UnfilteredNourishment.com. Follow her on Instagram @kellikhanson.

This healing somatic practice, the God Box Meditation, created by Lissa Rankin, MD and author of Mind Over Medicine is a beautiful practice for shifting from the frequency of wanting (lack) to the frequency of having (abundance). This practice is not about not having desires and goals, but about staying in the frequency of abundance and trusting we are guided and held while we move towards them. Learn more about the Body Trust Challenge and my Free Masterclass, the Conscious Biology Blueprint.

In this episode, Kelli interviews Jeff Hoyt, a Functional Diagnostic Practitioner and creator of the supplement ZeoCharge. Jeff explains the three layers of detox in a simple way to help us understand how to support our bodies to remove toxic heavy metals and compounds through chronic symptoms.Since recording this interview for her course back in 2024, Kelli has used ZeoCharge in her own journey and in client protocols with wonderful results. To purchase ZeoCharge, use code KELLIHANSON at zeolitelabs.comTo shop LadyWell, use code KELLI15 at getladywell.comJoin the upcoming Body Trust Challenge, visit Kelli's website unfilterednourishment.com

In this episode, Kelli interviews Allison OBrien, a mom, wife, entrepreneur, past fitness client and a wellness lover. Allison's journey with healing from chronic heal issues including severe PCOS and hypothyroidism has led her to many topics her and Kelli both share love and passion for including nervous system support, strength training and more. They dive into:- key mindset shifts, including progress over perfection- GLP-1s, weight cycling, fertility, stigmas and asking for support - pro's and con's of tracking data, habit tracking and type a vs type b brains - balancing running a business and womanhoodconnect with Allison on instagram: @mamafinally and livingsimpleandwell.substack.com and living simple & well podcast connect with Kelli on instagram: @kellikhanson and apply to work with her at unfilterednourishment.com

In this episode Kelli discusses 4 signs indicating your lifestyle and habits may be misaligned with your goals and desire to live your most abundant life. Kelli share from a holistic, spiritually minded perspective to help you reflect on your health goals. She also shares about the upcoming StrongHer Community December challenge, Align Before You Grind.

Download the free mini-audit of body mind and beliefsConnect with Kelli on instagram @kellikhanson

In this episode Kelli and Rachel (of Radiantly Strong) talk through:- Macronutrient basics- Pre and post workout fueling strategies (plus common mistakes)- Signs to look out for which may indicate you are under-fueling - Pre-workout caffeine - Fasting and female hormonesConnect with Kelli on instagram at @unfilterednourishment and Rachel at @radiantly.strong.Visit UnfilteredNourishment.com to learn more about working with Kelli.

This episode is a recording of Kelli's recent Blood Sugar + Beliefs Workshop. Email Kelli at [email protected] to receive a copy of the slides she is referring to throughout this episode. Head to UnfilteredNourishment.com to learn more about working together 1:1 or starting Kelli's courses.Follow Kelli on instagram @kellikhanson

This episode is straight out of the Fall into Wellness Challenge in the StrongHer Community. Kelli discusses the importance of minerals for cellular health, the basis for healthy hormones. To join StrongHer Community, head to UnfilteredNourishment.com

In this episode Kelli interviews Dr. Stefan Hartmann from Iron Direct Primary Care. They discuss some of Kelli's biggest questions about bioidentical hormones and frequently asked questions from her clients. To learn more from Stefan or work with him, check out his instagram: @irondirectprimarycare and website: irondpc.com To connect with Kelli follow her on Instagram: @kellikhanson or head to her website: unfilterednourishment.comGrab the 5 Day Mini-Audit for Body, Mind & Beliefs: https://kellikhanson.myflodesk.com/kqayx616ws

In this episode Kelli discusses a common problem she has seen among her female clients: being prescribed iron supplements without closely monitoring or addressing additional possible root causes to their low ferritin and/or iron. She dives into some key differences between functional and conventional care for women in their 20s, 30s and beyond.

In this quick episode of the Unfiltered Nourishment Podcast, I talk about what it looks like when we are putting in the work, but the healing is hidden from our view. I share about the concept of healing as an on-going journey and about where I see this come up most commonly in my women's health practice. I share about tracking habits, finding mirrors and monitoring functional labs.Join the Fall into Wellness Challenge (Sept 15th - Nov 30th). Learn more about working together: UnfilteredNourishment.com.

In this episode Kelli blends science + spirit and talks about actionable steps to elevate your energy, both physically and spiritually.

Kelli reviews her top gut healing strategies including nutrition and mindset shifts you can make today to get started on the 5R gut protocol with confidence. Work with Kelli 1:1 to monitor functional labs including GI-map. Unfiltered Essentials list: https://kellikhanson.myflodesk.com/vwmk1gn8v4?Work with Kelli: UnfilteredNourishment.comConnect on the gram: @kellikhanson

In this episode, Dr. Katie Smith shares from a background in women's health and nutrition research about the many factors beyond just food (while still important) impacting weight loss throughout the lifespan. Connect with Dr. Smith on instagram: @fourgenwellnessConnect with Kelli on instagram: @kellikhanson, email her at [email protected] with Kelli: UnfilteredNourishment.comFind the best quality supplements, including those mentioned in this episode: https://unfilterednourishment.com/essentials

In this episode, we dive into some of the aspects of our habits that can impact gut health and progesterone levels. Kelli shares her personal experience with lifestyle shifts like lowering her sugar intake, alcohol intake and how mental/emotional/spiritual health impacts this journey. Visit Kelli's website (UnfilteredNourishment.com) to find the LifeVantage and Fullscript store for all her favorite supplements. Email her at [email protected] and connect on Instagram @kellikhanson.

Kelli recently discovered Ray Family Farms at the Des Moines Farmers Market and was SO excited to find a farm who grows microgreens and sells them in the best possible form: still with the roots attached! This allows for optimal nutrient preservation before being cut. They also ship the microgreens to the Des Moines Metro area. In this episode you'll learn more about Jason's journey of doing a complete career change into starting a farm, committing to his health and impacting his community. You'll also learn more about what microgreens are and how to eat them. Order from Ray Family Farms: https://rayfamilyfarmsia.com/ Follow them on insta: @rayfamilyfarmsia Connect with Kelli by emailing her at [email protected] with her by visiting unfilterednourishment.comFollow her: @unfilterednourishment

In this episode Kelli discusses the subconscious mind and how books + daily practices can impact the subconscious mind, a key player in your health and wellness. She discussed examples of subconscious blocks impacting her and her clients and an intro to how to change your subconscious beliefs. Join Reclaim Your Spark live workshop HEREConnect with Kelli on instagram, @kellikhanson

Listen to this belief clearing (adapted from Clear The Fear™) to release fears around food at a subconscious level. Some of the most common fears around food include:"There are good foods and bad foods.” → Leads to moralizing food and feeling shame after eating anything "off-plan."“I have to earn my food.” → Can show up as over-exercising, restriction, or a guilt spiral after eating.“I can't be trusted around food.” → Undermines self-trust and perpetuates binge–restrict cycles.“If I eat what I want, I’ll lose control.” → Rooted in fear of chaos or lack of safety in the body.“Being thin is how I’ll be loved/accepted.” → Links food choices to worthiness, love, or belonging.“Fullness is bad or means I overdid it.” → Often tied to past restriction, diet culture, or body image trauma.Connect with Kelli on the gram, @kellikhanson or email [email protected] + if you leave an honest review on the podcast, screenshot it and send it to Kelli for 30% off your next Fullscript order!

This episode is a rapid fire of hormone and gut health related topics including- Saturated fats- Subclinical hypothyroidism- Inflammation- Bile health- Fat loss- Root causes in perimenopauseConnect with Kelli, @kellikhanson on the gram or email her at hello@kellikhansonWork with Kelli: UnfilteredNourishment.com

This Masterclass covers a brief introduction to many of Kelli's teachings and healing modalities including: Intro to Inflammation and Holistic HealthUnderstanding Inflammation and It’s ImpactThe Role of Lifestyle in HealingNutrition Strategies for Reducing InflammationExercise and Movement for InflammationMindset and Emotional Well-being The Importance of Sleep and RecoverySubconscious Reprogramming and Emotional HealingPractical Steps for Reducing InflammationNext StepsTo work with Kelli, visit UnfilteredNourishment.com, email her at [email protected], DM her @kellikhanson

Transform your health with a holistic understanding of carbs- What are carbs?- What do carbs do in the body?- Why carb needs vary and can be confusing- Kelli's favorite study on carbs & metabolic syndrome (https://pubmed.ncbi.nlm.nih.gov/31217353/)- Kelli's updatesApply to work with Kelli or join the Unfiltered Nourishment App and StrongHer Community, connect with Kelli on the gram @kellikhanson

In this episode, Kelli interviews Cody Soul, a personal trainer pursuing his masters to be a therapist and continue helping others heal, through healthy habits and thought work. They discuss- harnessing neuroplasticity and slowing the mind with ADHD and anxiety- what self love truly means and how everything in our mental, physical and spiritual world is a mirror- the stigma around mental health and being emotional as a man - finding the healthy masculine and feminine energy within Connect with Cody on instagram: @cody__soul Learn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

Books mentioned:12 Laws of the Universe by Manhardeep SinghIntuitive Eating by Evelyn Tribole and Elyse ReschIntuitive Eating WorkbookLearn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

In this episode Kelli interviews Dani, Reiki instructor and spiritual guide, the owner of One Planet Earth. They dive into what reiki is, what sessions look like, what is energy healing, how it pairs with religion and other forms of spirituality and discuss pieces of their own journeys.Connect with Dani on instagram: @oneplanetearth.dsmLearn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

No more Sunday scaries. Sunday recharge + reset with me!Skin products mentioned: Kiehl's creamy eye treatment Good Molecules Discoloration Correcting Serum Solawave 3 Minute Light TherapyFoods brands mentionedPurity CoffeeTrader Joe's Siete (chips)Primal Kitchen avocado oil mayoLearn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

Kelli discusses the basics of weight loss including BMR, TDEE, Calorie Deficits and Muscle. She encourages a few foundational habits around healthy living: strength training, meal planning, nutrient tracking (to gain initial understanding of needs), balance over perfection and finding community! She talks through what habit stacking is and how you can become more self aware about your habits. Plus including the questions asked last time she presented this topic live. Learn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

In this episode Kelli discusses a major root cause she finds underlying many of her clients health issues: undernourishment. Simply not getting enough overall calories can contribute to a wide variety of symptoms including poor muscle recovery, weight loss resistance, fatigue, anxiety and gut issues.Learn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

Learn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

In today's episode Kelli interviews Flourish Member Taylor who discusses the ups and downs of her journey in healing. From food to nervous system to daily habits, Taylor has put in a ton of work and wants to encourage others to take the steps to look beyond the, "your labs are normal" often given at conventional doctors offices. Learn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

In this episode Kelli discusses 5 things that could be blocking you from progressing on your gut healing journey and what to do about them. 1. Estrogen dominance related to an imbalance of gut bacteria2. Thyroid autoimmunity leading to more risk of gluten sensitivity and inflammation 3. Stressful work environments4. Lack of seasonal routines and rituals 5. Negative food talkLearn more: ⁠⁠⁠UnfilteredNourishment.com⁠⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

Iowa was recently named the second highest rates of cancer in the U.S. and is one of the few states where these rates are increasing year by year. UM WHAT?! In this episode Kelli empowers you with some holistic strategies for decreasing exposure to harmful chemicals. Plus why she helps clients incorporate hybrid exercise training and spiritual practices as a part of coaching. Learn more: UnfilteredNourishment.comGrab my Unfiltered Essentials Supplements List: https://kellikhanson.myflodesk.com/vwmk1gn8v4

In part 2 of Kelli and Mollie’s conversation, they go into birth control, trusting your intuition, body image and finding alignment in movement. Connect with Mollie: @molliedeskinConnect with Mollie's movement coach @recodedbycolinLearn more: ⁠⁠UnfilteredNourishment.com⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠ Email Kelli at [email protected], follow along on instagram @unfilterednourishment

In this episode Kelli chats with Mollie about her experiences transitioning from college to corporate life. She chats about- Her experience getting prescribed stimulants, hormonal birth control and anti-depressants, all of which helped her get to a place to do more deep inner healing- Her experience quitting them all cold turkey (which we do not recommend)- Learning about her mind, including how to focus better and seeing her emotional sensitivity as a strengthConnect with Mollie on Instagram: @molliedeskin. Learn more: ⁠⁠UnfilteredNourishment.com⁠⁠Grab my Unfiltered Essentials Supplements List: ⁠⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠⁠ Email Kelli at [email protected], follow along on instagram @kellikhanson.

In this episode Kelli chats with Megan about:- Her journey with autoimmunity and why she decided to do her own research to find alternative therapies- How she got the idea for creating her high protein, low carb, gluten free muffins for her nutrition coaching clients- Her experience finding consistent meal planning and meal prep habits as a mom and entrepreneur.- Her favorite products and tips for finding balance amongst the chaos of life.Visit batchbalanced.com to order muffin batter with code KELLI10 for 10% off! Follow Megan's journey on instagram @batchbalanced.Learn more: ⁠UnfilteredNourishment.com⁠Grab my Unfiltered Essentials Supplements List: ⁠https://kellikhanson.myflodesk.com/vwmk1gn8v4⁠ Email Kelli at [email protected], follow along on instagram @kellikhanson.

Join Kelli for the Fall into Wellness Challenge Learn about membership benefits Email Kelli at [email protected] or connect on Insta at @kellikhanson.com.

In today's episode, Kelli interviews her acupuncturist Renee from Soaring Crane in Indianola, Iowa. Kelli has done regular acupuncture treatments since experiencing flares in her skin and menstrual cycle three years ago and is fascinated in this area of medicine. They dive into: - Key differences between Western and Eastern Medicine - What acupuncture does and who it can serve - Changes Renee has seen in women's health in her 20+ years of experience - How to support the liver, an important organ for hormone health Schedule an appointment at ⁠Soaring Crane⁠ Connect with Kelli on instagram: ⁠@kellikhanson⁠, email her [email protected] ⁠PCOS Empowerment Community⁠ ⁠Unfiltered Nourishment Membership

In this call Kelli discusses her best tips for committing to a gluten-free, dairy-free lifestyle. For some of her clients, testing shows this is the right choice for them while looking to support their gut and immune health. For some, just limiting these foods and choose to integrate more variety of nutrients can help them improve overall wellness. Grab the free guide, Plan, Shop, Nourish to learn more about meal planning, Kelli's favorite brands and check out some example weekly lists. Fatty Acids Chart mentioned in episode. Connect with Kelli on instagram, @kellikhanson or email her at [email protected] Join PCOS Empowerment Community

In today’s episode Kelli interviews an inspiring friend, Kayla Bell. Kayla is therapist who practices internal family systems (IFS) and works with college students. She also shares tons of valuable content on social media discussing systems of oppression, mental health and how to apply IFS principles to your life. They dive into: - How Kayla has developed fitness routines after being a college track athlete - How lifting can become a form of mindfulness and a source of confidence - What IFS is and how to get started with parts work - Reflections on being a black female leader in her career space and community - How to connect with your body instead of ignoring its signs (and screams) Follow Kayla: Instagram TikTok Website Substack Resources mentioned in the episode: No Bad Parts by Richard C. Schwartz Self Therapy by Jay Earley Follow along with Kelli on Instagram visit her website and grab the Happy Hormones Nutrition Guide Join PCOS Empowerment Community Learn about 1:1 Coaching

In today's episode Kelli chats with Cody, an expert in healing relationship and childhood trauma from @mindbrainbodylab. They dive into the basics of what trauma and the nervous system are and how they intertwine with nutrition. Plus Cody explains how creating new habits is a major foundation for moving forward after any form of trauma. Find all things CODY, follow on insta & tiktok: @mindbrainbodylab Join PCOS Empowerment Group Download your free Happy Hormones E-book Goddess Collective⁠ Follow along with Kelli on socials @kellikhanson and find more resources on her website! Book a call to learn about 1:1 coaching

Episode Highlights:  Multiple types of diets can result in weight loss when followed in a calorie deficit  Monounsaturated fats found in olive oil, avocado, nuts could improve your blood sugar control but we also need saturated fat which is very biologically compatible with us  A more ketogenic style diet followed in women (who likely have some degree of insulin resistance) may result in greater loss of abdominal fat when paired with exercise. It’s still essential to get into a calorie deficit. You will likely eat more fiber when going lower carb to keep your meals filling and “bulky” enough. Just 7% body weight lost will improve metabolic health markers When insulin levels are high, we feel less full and also store more fat - a vicious combo Grab the meal planning guide and adjust to your current goals and routines: https://kellikhanson.myflodesk.com/ee88efipim    PMID: doi:10.1017/S0007114513000548 doi:10.1017/S0007114515003475 doi: 10.3389/fphys.2023.1056296 Connect with Kelli on socials @kellikhanson and grab your free ⁠Happy Hormones E-book⁠! Check out her website for more free ⁠resources⁠. Join ⁠PCOS Empowerment Group⁠ Join ⁠Goddess Collective⁠ Book a call to learn about ⁠1:1 coaching⁠

In this episode Kelli and Keeley dive into how they both have found themselves on a unique, passion driven career path that can feel SCARY at times. Plus Keeley shares about the transformation she faced after experiencing a stroke last year. An Iowa girl who has lived in New York City since age 19, this is a must listen. Connect! Keeley's Insta: @keeley.shantz Keeley's Tiktok: @k.ladyinred  Who's The Lady in Red? - Keeley's Blog Goddess Collective Connect with Kelli on socials @kellikhanson and grab your free ⁠Happy Hormones E-book⁠! Check out her website for more free ⁠resources⁠. Join ⁠PCOS Empowerment Group⁠ Join ⁠Goddess Collective⁠ Book a call to learn about ⁠1:1 coaching⁠

In this episode Kelli dives into some of the most common questions she gets as a Registered Dietitian, Personal Trainer and health guide. Connect with me on socials @kellikhanson and grab your free Happy Hormones E-book! Check out my website for more free resources. Join PCOS Empowerment Group Join Goddess Collective Book a call to learn about 1:1 coaching