In this episode, I’m diving into all things sleep — an area where so many of us struggle (myself included). We start with why sleep is such a crucial element of health and how modern life can often disrupt it. I share tips to help you wind down, fall asleep more easily, and improve sleep quality — covering everything from calming your nervous system to creating an ideal sleep environment. We also get into specific strategies like warm water, the best bedtime yoga poses, and herbal teas for deeper rest. Tune in to learn how just a few small adjustments can make a big impact on your sleep!

Resources to support better sleep:

• The women’s holistic health course

• The monthly women’s health membership

• Functional lab testing & health coaching

• Apply for THR® Method Health Program

Additional resources:

• The (free) wellness personality quiz

• Connect on instagram @theholistic.remedy

What I talk about in this episode:

02:02 — Floki’s hunting adventures

03:05 — Sleep is my biggest health weakness 😬

03:48 — How modern life is impacting our sleep

04:49 — Tips to help you fall asleep better

05:25 — Why sleep is so important

06:45 — The easiest way to calm your nervous system

07:36 — Warm water is a great way to relax

09:31 — How herbal tea supports deeper sleep

10:35 — The best kind of movement before bedtime

12:17 — This made the biggest impact on my sleep

13:38 — The time you go to sleep matters

14:44 — Setting up the right sleep environment

15:18 — How screens interfere with your sleep

15:49 — Life lesson: choose a mellow bedtime book

17:51 — Sleep is such an important element of health

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, I chat with Alisa Bloom, a Registered Dietitian who specializes in genetic-focused nutrition coaching. We discuss the difference between genetics and genomics, what your DNA can tell you about your wellness needs, and how discovering any genetic variations (like MTHFR and MTHFD1) plays a role in creating a more targeted health plan. Alisa shares insights on managing inflammation, debunks common weight loss misconceptions, and explains who the best candidates are for genomic testing.

Resources shared in this episode:

• Functional lab testing

• The THR® Method Health Program

You can find Alisa Bloom on her website!

Additional resources:

• The (free) wellness personality quiz

• The women’s holistic health course

• The monthly women’s health membership

• Connect on instagram @theholistic.remedy

What we discuss in this episode:

04:13 — Introducing Alisa Bloom

08:03 — The symptoms of inflammation

09:30 — Genetics vs genomics

10:51 — What your DNA can tell you

11:32 — How genetics affect methylation

12:50 — Our experiences with MTHFR & MTHFD1

16:28 — Creating wellness plans for genetic variations

23:27 — Pretty much everyone has inflammation

24:10 — Excessive exercising deters weight loss

26:01 — Overnight fasting for detox

27:02 — The most common weight loss misconceptions

29:01 — Genomic differences for women vs men

31:38 — Limitations with genomic testing

32:49 — Biggest misconceptions about genomic testing

37:54 — Who’s the best candidate for genomic testing?

40:35 — The genomic testing process

45:11 — Difference in addressing women’s genomics

48:49 — Naturally raising GLP-1 through DNA results

50:38 — The most surprising thing about genomic testing

51:37 — Relief and empowerment that comes with test results

54:22 — Getting the right health recommendations for you (resource)

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, I’m talking all about how your mindset impacts fitness and tackling those societal pressures that push us toward the whole “exercise grind” mentality. Spoiler: I’m not a fan of that intense, all-or-nothing approach. Instead, I’ll share some tips on how to reframe your thinking so that movement actually feels enjoyable and sustainable. We’ll also get into the link between fitness and self-worth, why over-exercising can backfire, and how comparison and judgment can throw you off track. Plus, I’ll share some ways to shift your mindset, listen to your body, and focus on what it’s truly capable of — so you can start feeling good about moving again.

Free resources:

• The (free) wellness personality quiz

• Connect on instagram @theholistic.remedy

Additional resources:

• The women’s holistic health course

• The monthly women’s health membership

• Functional lab testing

• The THR® Method Health Program

What I cover in this episode:

02:48 — Holidays are the best :)

04:04 — Transitioning a fitness routine into winter

05:17 — Societal constructs around fitness

07:43 — Why I’m not into the “exercise grind”

09:13 — How to reframe your perspective on fitness

10:35 — Staying in the present moment

12:18 — Moving your body should feel good

13:13 — The connection between fitness & self-worth

13:48 — Excessive workouts can lead to weight gain

15:10 — Letting go of judgment and comparison

17:58 — Shift the focus to functionality

18:58 — Listen to your body

21:20 — Adjusting your mindset is the key

22:05 — Your body’s unique needs & rhythms

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, we discuss integrative therapies with Dr. Anne Setnor, a Doctor of Chinese Herbal Medicine and Acupuncture. Dr. Anne shares her holistic approach to treating the body as a whole, emphasizing the importance of addressing both the branch symptoms and the root causes of health issues (and explaining what that means). We talk about advocating for yourself within the medical system and why it’s so important for women to trust their instincts and validate with functional lab testing. We cover common misconceptions around autoimmune conditions, the therapeutic use of psilocybin, and how Eastern and Western medicine can be integrated for balanced holistic health.

Resources shared in this episode:

• Functional lab testing

• The THR® Method Health Program

You can find Dr. Anne Setnor on her website!

Additional resources:

• The (free) wellness personality quiz

• The women’s holistic health course

• The monthly women’s health membership

• Connect on instagram @theholistic.remedy

What we discuss in this episode:

03:20 — Introducing Dr. Anne Setnor

05:48 — Treating the body as a whole

06:44 — Root vs branch symptoms

08:38 — Identifying the root cause

10:51 — Eastern “gray area” vs Western structure

12:42 — Why patient advocacy is so important

16:26 — Advocating for yourself in the medical system

17:59 — Listen to your gut when something feels off

19:06 — Validating through functional lab testing (resource)

21:17 — Are you taking too many supplements?

25:09 — Functional doctors eat cookies too ;)

25:58 — Biggest misconception about autoimmunity

28:06 — A diagnosis is a western medicine concept

31:16 — Balance between eastern & western medicine

34:02 — Orthopedic massage and the power of touch

37:26 — Maintaining health and preventative medicine

38:18 — The ancient medicine of psilocybin aka shrooms

42:14 — Therapeutic applications for psilocybin

45:10 — Is eastern medicine going mainstream?

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, I dive deep into the Mediterranean diet, which emphasizes nutrient-rich, minimally processed foods. I start by discussing its origins and its impact on women’s holistic health: from gut health to metabolism and hormone balance. We explore the combination of macronutrients and micronutrients in this dietary approach, including complex carbs, high-quality proteins, healthy fats, and antioxidants — each essential for sustainable health. I highlight the importance of moderation with animal products, sweets, and alcohol. Lastly, I provide insights on how mindset and stress can affect your health, along with practical tips for enjoying life while nurturing your health.

Resources shared in this episode:

• The THR® functional lab & health coaching program

Additional resources:

• The (free) wellness personality quiz

• The women’s holistic health course

• The monthly women’s health membership

If you want to connect with me, here’s where you can find me:

• Connect on Instagram → @theholistic.remedy

• Explore my website → The Holistic Remedy®

• Apply for my health program → The THR® Method

What I cover in this episode:

02:36 – Luna, my furry soulmate

04:48 – Lessons in letting go

06:10 – Simplifying conflicting nutrition advice

07:03 – The origins of the Mediterranean diet

09:03 – What the Mediterranean diet does really well

09:31 – Macronutrient balance

09:55 – Simple vs complex carbs

11:43 – The importance of protein quality

12:42 – Monounsaturated and polyunsaturated fats

14:00 – Colorful produce and antioxidants

15:51 – The concept of moderation

16:36 – Finding balance with animal products

20:01 – Nutrient-dense sweets

20:40 – The Mediterranean approach to alcohol

21:29 – Mindset & the impact of stress

23:36 – Adjusting your nutrition

24:21 – The motto of this story is: enjoy your life

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, I answer some of the most common questions I get about women’s holistic health. I begin by addressing how to navigate feelings of overwhelm when it comes to health and outlining the foundational elements of women’s health. I share tips for shifting your mindset and establishing sustainable, long-term habits while navigating conflicting opinions about foods like meat, seed oils, and dairy — and how to trust your intuition.

You'll learn how to recognize the signs of hormone imbalances, when birth control may be an issue, and how to stop taking it safely. I cover the difference between normal and common menstrual symptoms, offer natural remedies for menstrual health, and discuss nutrition for fertility, pregnancy, and postpartum. Additionally, I explore a holistic approach to weight loss (including the connections between metabolism, hormones, blood sugar, and gut health) and the importance of reducing toxin exposure. I share my hot take on fasting and detox cleanses and conclude with the most important thing you can do for your health.

Resources shared in this episode:

• Women’s holistic health course

• Monthly holistic health membership

• THR® functional lab & health coaching program

• The Holistic Remedy® blog

• The free wellness toolkit

• What’s your wellness personality quiz

If you want to connect with me, here’s where you can find me:

• Connect on Instagram → @theholistic.remedy

• Explore my website → The Holistic Remedy®

• Apply for my health program → THR® Method

What I cover in this episode:

02:42 – Accepting that summer’s over

04:45 – The most common questions I get

06:01 – Where do I even start?

07:29 – The most important thing to prioritize

08:30 – The foundations of women’s health (resource)

09:32 – Feeling overwhelmed with health

10:36 – Free wellness resources (resource)

12:04 – Sustainable long-term health

13:36 – Staying motivated around nutrition habits

16:05 – Is meat / seed oil / dairy bad for you?

16:40 – Conflicting opinions amongst practitioners

16:57 – Using your intuition and listening to your body

19:19 – Women aren’t getting enough protein

21:17 – When & how to effectively use supplements

23:10 – Hormone imbalance symptoms

25:29 – How to identify hormonal imbalance

26:50 – The problem with birth control

28:53 – How to safely get off birth control (resource)

31:24 – Natural remedies for menstrual health (resource)

33:38 – Abnormal menstrual symptoms

35:05 – Nutrition for TTC, pregnancy, postpartum

36:57 – Holistic weight loss for women

38:19 – Metabolism, hormones, blood sugar, gut health (resource)

42:09 – Reducing exposure to toxins & natural detoxification

44:13 – Hot take on fasting / detox cleanses

45:44 – The most important thing you can do for your health

46:35 – You deserve to be in the driver’s seat

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, I share my morning and evening routines, which help bring stability and balance to my day. I begin by recapping my recent trip to Tunisia and France, share some of my natural tips for jet lag, and talk about how I adjust back to a routine after traveling. I start with my morning routine, including my favorite way to meditate, my morning skincare routine, and what I eat for breakfast. Plus the one key aspect of my morning routine that completely shifted my mental and physical health. Then, I get into my evening routine and how I wind down my nervous system for a good night's sleep. I highly recommend a daily routine for better focus, energy, mood, digestion, immunity, and sleep. You can find a resource for creating your own morning and evening routine as a part of my online course.

If you want to connect with me, here’s where you can find me:

• Connect on Instagram → @theholistic.remedy

• Explore my website → The Holistic Remedy®

• Apply for my health program → THR® Method

Some free wellness resources, from me to you:

• Take the wellness personality quiz

• Download the women's health checklist

• Receive my weekly wellness newsletter

Additional women's holistic health resources:

• Take my virtual course

• Join my monthly membership

• Apply for THR® Method health program

What I cover in this episode:

02:22 – I’m back! Tunisia/France trip recap

05:24 – Holistic tips to reduce jet lag

07:04 – The benefits of creating a daily routine

08:52 – What my daily routine looks like

09:12 – A key aspect of morning routines

10:53 – Morning meditation, gratitude, red light therapy

12:44 – My morning skincare routine

13:39 – Ayurvedic rituals for dental hygiene

15:12 – How my breakfast has changed over time

16:17 – Important consideration for coffee drinkers

16:52 – How and why I emphasize morning protein

17:46 – My morning matcha ritual

20:16 – The most critical aspect of my morning routine

22:53 – How I keep my work day organized and focused

23:38 – Setting boundaries around work

24:37 – Using my evening routine to reduce cortisol

26:15 – My evening skincare routine

28:14 – Calming my nervous system for sleep

29:01 – Bedtime reading gone wrong (lol)

30:45 – Resource for creating your own routine

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this episode, we're joined by Katie Braswell, a certified holistic nutritionist with a deep passion for optimizing women’s health at all stages of pregnancy and motherhood. Katie’s personal experience with fertility challenges has profoundly shaped her approach to supporting other women through their preconception journey. She offers us invaluable insights on optimizing health before pregnancy, the impact of lifestyle on fertility, the importance of deeply nourishing your body, and the science behind ancestral nutrition and lifestyle habits. If you're navigating fertility, planning a pregnancy, or simply interested in supporting your health as a woman – this episode will provide you with essential information.

Enter our giveaway!!!

1. Follow @livewildbewell and @theholistic.remedy

2. Leave a rating or review for this podcast!

If you want to connect with me, here’s where you can find me:

• Connect on Instagram → @theholistic.remedy

• Explore my website → The Holistic Remedy®

• Apply for my health program → THR® Method

Some free wellness resources, from me to you:

• Take the wellness personality quiz

• Download the women's health checklist

• Receive my weekly wellness newsletter

Additional women's holistic health resources:

• Take my virtual course

• Join my monthly membership

• Apply for THR® Method health program

You can find Katie on Instagram @livewildbewell and on her website!

What we cover in this episode:

03:08 – Introducing Katie Braswell

04:14 – Katie’s path to becoming a holistic nutritionist

08:03 – How a miscarriage led to self-discovery and healing

10:07 – Optimizing health between miscarriage and pregnancy

10:58 – How lifestyle can negatively impact fertility

12:50 – The body needs nourishment to focus on reproduction

14:30 – Finding balance and honoring your bioindividuality

16:34 – Why quick fixes don’t address the root cause

18:27 – Limitations of conventional medicine in the fertility space

19:32 – What are women lacking most nutritionally?

22:33 – Why keto isn’t supportive for reproductive health

25:52 – The scientific benefits of ancestral practices

31:26 – Being mindful of stress around health

32:12 – Most common misconceptions around pregnancy

33:29 – Birth control and micronutrient depletion

35:15 – Signs of imbalance for preconception health

38:15 – What’s in your prenatal supplement?

45:24 – Thoughts and advice for natural and home births

49:31 – Supporting your needs postpartum

51:48 – Katie’s eight week live online fertility cohort

56:05 – Katie x Tanya giveaway

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!