If you've spent years cutting out gluten, dairy, and everything in between - and you still don't feel better - this episode is for you. Kylie shares five gut and hormone secrets she wishes she'd known at the start of her own health journey, and the ones she now uses with every client inside her programs.

The truth is, healing your gut doesn't have to mean restriction, a cabinet full of supplements, or white-knuckling your way through every meal. It's simpler than that - and a lot more enjoyable.

In this episode, Kylie covers the five secrets that actually move the needle for gut health and energy, including why the foods you're eliminating are probably not the problem, how two clients healed their bloating and hormone issues - one with Hashimoto's - without cutting out gluten or dairy, why more supplements is almost always making things worse, and how to stop relying on willpower and actually set yourself up for long-term success.

Timestamps

00:00 Introduction: why healing your gut doesn't have to be so hard
01:30 Secret one: focus on inclusion not exclusion and why elimination diets keep you stuck
03:00 Client story: Ella, 20 years of gut issues solved without eliminating a single food
06:00 Client story: Sarah in London, Hashimoto's, hair loss and bloating healed with gluten and dairy included
09:00 Secret two: it's not just what you eat but how you eat it
11:00 Coffee, wine, chocolate and meat — how to make your favorite foods work for your gut
14:00 Secret three: supplement less, not more
16:00 Why the wrong supplements make bloating and gut issues worse
18:00 Client story: Megan's six supplement protocol that was making everything worse
20:00 How identifying constipation as the root cause changed everything in one week
22:00 Secret four: stop relying on willpower — it's not your fault
25:00 The three things that replace willpower: mindset, taste buds and environment
27:00 Client story: how Megan stopped white knuckling it at her Italian mum's dinner table
30:00 Secret five: how you cook and prep your food matters more than you think
32:00 The truth about lectins, oxalates and why social media is scaring you for no reason
34:00 Recap of all five secrets and where to start today

Meet Kylie:
Instagram: @within.nutrition

Apply for The Gut Energy Fix here

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Bloating is one of the most common complaints that women come to the Within Nutrition team with - and also one of the most misunderstood. In this episode, Kylie breaks down why bloating is not a one-size-fits-all problem, why eliminating foods is rarely the answer, and what's actually going on in your body when you feel that familiar pressure, pain, or distension after eating.

If you've been trying to figure out your bloating for a while and nothing seems to work, this episode will help you understand why - and give you six practical things you can start doing today.

Timestamps

00:00 Introduction: why bloating is such an individual issue
01:30 The most important thing to know before trying to pinpoint your trigger food
03:00 Root cause one: low stomach acid and digestive enzymes
04:00 Root cause two: food intolerances vs food sensitivities
04:30 Root cause three: dysbiosis and bacterial imbalance
05:00 Root cause four: not chewing well enough
05:30 Root cause five: stress and how it shuts down digestion
06:30 Root cause six: underlying illness - when to see a doctor
07:00 Root cause seven: constipation and why daily elimination matters
08:00 Tip one: breathing before meals and the 4-7-8 method
10:30 Tip two: digestive bitters before meals
12:00 Tip three: herbal teas for digestion - ginger, fennel and peppermint
14:00 Tip four: cooked over raw and why it makes a difference for bloating
16:00 How soaking nuts, beans and seeds improves digestion and nutrient absorption
18:30 The truth about anti-nutrients and why you don't need to avoid plants
20:00 Tip five: meal spacing and the migrating motor complex
23:00 Why small frequent meals can actually make bloating worse
25:00 Final thoughts and a note on bloating supplements

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie shares what she learned from third-generation Ayurvedic practitioner and bestselling author Nidhi Pandya - and filters it through her own clinical lens to pull out the practices that genuinely make sense for digestion, energy, nervous system health and sleep.

This isn't about doing everything. It's about finding the simple, low-effort rituals that work with your body's natural rhythms and actually have a physiological reason behind them.

If you've been curious about Ayurveda but didn't know where to start, or if you've dismissed it as too woo, this episode might change your mind.

Timestamps

00:00 Introduction: why Kylie was skeptical of Ayurveda and what changed her mind
02:30 How to think about ancient practices through an evidence-based lens
05:00 What Ayurveda actually focuses on: digestion, energy, circadian alignment, and nervous system health
07:00 Morning ritual one: warm water and warm breakfast and the physiology behind it
10:00 Why sipping slowly matters more than you think
12:00 Morning ritual two: tongue scraping and oil pulling - what the evidence actually says
16:00 The mouth-gut connection and why oral health matters for digestion and energy
18:30 Morning ritual three: morning light and circadian rhythm reset
21:00 How to make morning light work even when you're short on time
23:00 Midday: why Ayurveda recommends your biggest meal at lunch and the science behind it
27:00 Why eating a big dinner makes your body work against itself
30:00 How to transition toward a bigger midday meal without overhauling your routine
33:00 Evening ritual one: foot massage before bed and why it works for deeper sleep
37:00 The importance of transition time between the stress of the day and sleep
39:00 Evening ritual two: body oiling and what it actually does for your nervous system
43:00 Why novelty in your rituals can make them more effective and easier to stick to
45:00 Final thoughts and why these ancient practices deserve more respect than they get

About Nidhi Pandya

Nidhi Pandya is a third-generation Ayurvedic practitioner and bestselling author of Your Body Already Knows. One of today's most influential voices in modern Ayurveda, Nidhi bridges ancient lineage-based wisdom with the science of inflammation, hormones, and longevity. She has been featured in SELF, Healthline, The Resetter Podcast, and more, and has built a community of over 240,000 followers on Instagram.

📸 @my_ayurvedic_life on Instagram
📖 Your Body Already Knows

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

What if your body already knows how to heal - and the only thing standing in the way is you?

That's the question at the heart of this conversation with Alayna Bellquist, marine scientist, speaker, and author of Resilient by Nature: A Memoir of Curing Chronic Lyme Disease. After nearly two decades studying how ecosystems recover from stress and collapse, Alayna found herself applying those exact same principles to her own body after a devastating battle with chronic Lyme disease.

This is not a scary Lyme episode. This is a story of full recovery, radical self-honesty, and what happens when you stop fighting your body and start treating it like the resilient, intelligent system it actually is.

Whether you're navigating a chronic illness, burnout, or just a body that feels like it's working against you, this conversation will leave you with more hope than you came in with.

Timestamps

00:00 Introduction and welcome
00:45 Why Alayna felt compelled to share her story and challenge the dominant Lyme narrative
02:29 How the tick bite happened in 2017 and why it went undiagnosed for three years
04:57 Peak COVID, a riding accident, and the moment everything fell apart
06:29 The terror of a chronic Lyme diagnosis and what the internet told her to expect
07:17 The deeper wake-up call: overachieving, people pleasing and a worth tied to productivity
10:25 Why burnout shows up as chronic illness and why it would have been something eventually
13:35 Finding a Lyme literate specialist and building a full treatment protocol
15:12 When the antibiotics stopped working and the emotional work began
16:31 Adding breathwork, cold therapy, Chinese medicine, EMDR, and talk therapy
17:02 Testing negative and reaching full recovery by 2024
19:26 What Alayna knew about health before Lyme and what she ignored
21:02 How diet culture and productivity culture fed the same harmful stories
22:02 Where the stories of worthiness and identity come from and how early they form
25:11 Why zero to seven is the most important window for children's belief systems
27:08 Neuroplasticity and the hope that what was learned can be unlearned
28:31 Applying marine ecosystem recovery principles to the human body
31:00 Treating the body like a degraded ecosystem: removing what jeopardizes resilience
33:03 Why humans are the only species with the belief they can exist outside of nature
34:32 The body is always moving toward healing when you stop blocking it
36:06 What even small connections to nature can do for your nervous system
38:19 Why nature does the work for you without effort or optimization
41:35 The four spheres of healing: western medicine, alternative therapies, mental and emotional work, and nature
44:15 The first dietary changes Alayna made and why simplicity was the point
46:49 What has remained the hardest pattern to break even after full recovery
48:02 Getting comfortable with discomfort as a core skill in healing
50:37 Sleep, pressure, and why trying too hard makes everything worse
54:32 The one morning habit Alayna credits for supporting sleep and circadian rhythm
57:08 About the book Resilient by Nature and where to find Alayna

About Alayna Bellquist

Alayna Bellquist is a marine science and policy expert, speaker, and author of Resilient by Nature: A Memoir of Curing Chronic Lyme Disease, available September 15, 2026. After nearly two decades studying ecosystem resilience, collapse, and recovery, Alayna turned those same principles on herself during a harrowing battle with chronic Lyme disease - and came out the other side healthier than she had ever been.

📸 @elenabelquist on Instagram
🌐 elenabelquist.com
📖 Resilient by Nature - available for pre-order now, releasing September 15, 2026

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Check out some of our recipes as mentioned in this episode here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If your energy has been feeling flat, heavy, or just inconsistent - this episode is a breath of warm air. Kylie shares five simple, practical things she's doing this summer to feel her most energized, grounded, and well. No complicated protocols, no expensive supplements. Just real, accessible habits that work with your body and your gut to help you feel genuinely good.

Whether you're in the middle of a heat wave or just looking for ways to make the most of the longer, warmer days, these are things you can start today.

In this episode, Kylie covers five summer energy habits rooted in gut health, blood sugar balance, and nervous system support - including the truth about fruit and blood sugar that the wellness world has overcomplicated, why bookending your day with walks is one of the most underrated health tools available to you, how fresh herbs can meaningfully improve your gut microbiome diversity, the right way to build a smoothie that actually stabilizes your energy, and what the research really says about grounding.

Timestamps

00:00 Introduction and welcome
01:30 Why energy is such a central theme in the Within Nutrition coaching program
03:30 Habit one: eating more seasonal fruit and why fruit is not the enemy
06:00 The truth about blood sugar, fruit, and what the wellness world gets wrong
09:00 How fat intake affects insulin sensitivity and your ability to eat fruit
12:30 Habit two: bookending your day with morning and evening walks
15:00 Why a walk is a nervous system tool, not just a fitness tool
17:00 Morning light, circadian rhythm, and the gut microbiome connection
19:00 A note on intermittent fasting and women in their fertility years
21:30 Habit three: adding fresh herbs for gut microbiome diversity
24:00 How to use mint and basil practically in summer meals and drinks
25:30 Habit four: leaning back into smoothies and how to build one that works
28:00 The key three method applied to smoothies
30:00 Habit five: grounding - what the research actually says
32:00 Final thoughts and information on the Within Nutrition coaching program

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Check out some of our recipes as mentioned in this episode here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've ever felt like you're doing all the right things but still feel exhausted, out of alignment, or like something just doesn't fit - this episode might be the missing piece. Kylie sits down with Emma Dunwoody, Behavioral Specialist and author of Human Design Made Simple (Penguin Life), to explore how understanding your unique energetic blueprint can completely shift the way you approach your health, your habits, and your life.

This isn't about astrology or personality tests. Human Design is a system that blends modern science and ancient wisdom to map how your energy actually operates - how you process stress, make decisions, manage your nervous system, and maintain balance. And as Emma explains, when you stop fighting your design and start working with it, everything gets easier.

In this episode, Emma and Kylie explore how Human Design connects to energy, healing, and whole-person wellness - including why so many women are exhausted not because they're doing too little, but because they're doing it all wrong for their type, how your energetic blueprint affects your nervous system, stress response, and emotional wellbeing, and why consistency, discipline, and productivity look completely different depending on who you are.

Timestamps

00:00 Introduction and welcome
00:45 Emma's personal story: depression, panic disorder, and the journey to human design
06:37 What human design actually is and how it differs from personality profiling
09:22 Deconditioning: removing the masks we built to stay safe and receive love
12:26 How childhood conditioning from ages zero to seven shapes who we become
14:45 Human design, parenting, and raising kids in alignment with their design
15:51 How human design connects to women's health and breaking repeated patterns
17:30 Energy types explained: sacral vs non-sacral beings and what that means for your body
19:52 Why health advice is not one size fits all and how to find what works for you
20:51 Can your type change? Life cycles, saturn return, and the shift in your early 40s
25:01 Strategy and authority: the two most important things to understand in your chart
28:00 Profiles explained: what your two numbers reveal about how you move through life
29:29 How knowing your design builds confidence in decisions and health choices
31:31 Why 90% of the global population is designed to wait before they act
34:50 Alignment over hustle: why doing less of the wrong things gives you more energy
36:14 Redefining consistency for women and why the 24-hour model is designed for men
40:56 Perfectionism, dropping the ball, and why starting over is not failure
43:00 Human design in business: building around your energy instead of someone else's system
46:10 Raising teenagers with human design and letting go of parenting guilt
50:51 Trusting yourself in an era of information overload
52:49 Building the muscle of internal authority and sovereign decision-making

About our Guest

Emma Dunwoody is a Behavioral Specialist with over 20 years of experience helping people understand how their mind, body, and energy are uniquely designed to work together. She is the author of Human Design Made Simple, published by Penguin Life, and host of The Human Design Podcast. Emma's work has been featured in Elle, The Washington Post, MindBodyGreen, Women's Health, Forbes, and more.

📸 @the_human_design_coach on Instagram

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've tried sleeping more, eating healthier, and taking all the right supplements but you're still exhausted - this episode is for you. Kylie breaks down the real reason so many women struggle with low energy, fatigue, and that frustrating wired-but-tired feeling: your gut.

This episode covers the science behind the gut-energy connection, why your mitochondria can't do their job when your gut is compromised, and three things you can start doing today to support your energy from the inside out.

Whether you're waking up tired, crashing in the afternoon, or running on stress hormones and caffeine, the root cause may be closer to your gut than you think.

Timestamps

00:00 Introduction: the gut and energy connection
02:30 The three types of low energy and what they mean
05:00 Kylie's personal experience with gut health and energy
08:00 What energy actually is at a cellular level: ATP and mitochondria
10:00 Why a healthy gut is a nutrient delivery system, not just digestion
11:30 The three gut mechanisms that drain your energy
12:00 Malabsorption: how a damaged gut lining limits nutrient absorption
14:30 Gut-driven inflammation, dysbiosis, leaky gut, and fatigue
18:00 The gut-brain axis: serotonin, GABA, and neurotransmitter production in the gut
22:00 How to know if your gut is behind your low energy
25:00 Recurring iron and B12 deficiency as a gut health signal
27:30 Lab markers worth checking: ferritin, active B12, CRP, and thyroid
30:00 Three things you can start doing today
30:30 Adding plant diversity to feed your microbiome
35:00 Meal spacing and the migrating motor complex
38:00 Getting the right labs and using optimal ranges
40:00 Final thoughts and what's coming next

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've ever wondered what it actually takes to slow down aging - not just on the surface, but at the cellular level - this episode is for you. Kylie sits down with Dr. Jeff Gross, a neurosurgeon turned regenerative medicine pioneer and founder of ReCELLebrate, to talk about everything from the foundational habits that protect your cells, to the cutting-edge world of stem cells, exosomes, and peptides.

What we loved most about this conversation is that Dr. Gross doesn't just geek out on the advanced stuff - he keeps bringing it back to what your grandmother already knew. Sleep. Move your body. Eat your vegetables. And yes, eat your pomegranates.

We also got into something I haven't talked about on the podcast before: mitochondrial health and why it might be the missing piece when it comes to your energy, your hormones, and even your brain. If you're in your 30s or 40s and feeling like something is just off, this episode might give you some answers.

Timestamps

00:00 Introduction & welcome
03:28 Why aging is really a cellular inflammation problem
08:00 The foundational pillars: diet, sleep, exercise, and why grandma was right
10:05 Why you can't skip the foundations, even with access to cutting-edge treatments
12:00 Calorie restriction vs. intermittent feeding: what the science actually says
15:30 Muscle mass as the longevity organ and why body composition matters more than weight 16:23 Mitochondrial health: what's really happening inside your cells
20:38 The gut-pomegranate-urolithin A connection
22:56 Plant exosomes: why your resveratrol supplement probably isn't working
26:42 Dr. Gross's proprietary exosomal longevity supplement
31:43 Stem cells 101: from pluripotent to multipotent and how they're used clinically
36:00 Why exosomes are now replacing stem cell injections in practice
38:44 How stem cell-derived exosomes are sourced and screened
39:40 Beyond joints: all the ways exosomes are being used
40:17 Peptides 101 and why they've become the most popular entry point
40:42 GLP-1s, muscle loss, and the newer generation of peptides
42:36 The anti-inflammatory peptide stack: BPC-157, TB-500, KPV & GHK-Cu
45:31 Mitochondrial repair peptides for energy, brain fog, and post-viral recovery
46:34 How Dr. Gross personalizes peptide protocols for each patient

About Dr. Jeff Gross

Dr. Jeff Gross graduated from UC Berkeley with a degree in biochemistry and molecular cell biology and earned his MD from George Washington University School of Medicine in 1992. He completed his neurosurgical residency at UC Irvine and a Fellowship in Spinal Biomechanics at the University of New Mexico. Board-certified by the American Board of Neurological Surgery, Dr. Gross has been recognized by Top Doctor as a leading neurological surgeon since 2020 and received HealthTap's 2022 Top Doctor Award.

He is the founder of ReCELLebrate, a regenerative medicine practice built on the philosophy that surgery should be a last resort - and that modern biochemistry offers powerful tools to help the body heal and age well.

@recellebrate on Instagram
@recellebrate on TikTok
YouTube: @stemcellwhisperer

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.