Kristy shares a deeply personal story about her weekend in Pittsburgh — from cheering on her daughter at cross country districts to dancing through a neon-lit 5K alone. Through the lens of real-life experience, she explores what it means to live in duality: to be both mother and wild woman, soft and strong, grounded and free. This episode is an embodied reflection on nervous system regulation, feminine wholeness, and the kind of healing that comes when we stop trying to “fix” our contradictions — and start honoring them as capacity. Check out the blog here

Cardio isn’t the enemy—but doing it without the right fuel can leave you tired, hungry, and hormonally out of balance. In this episode, we unpack the truth about fasted cardio, when “fast fuel” is your best friend, and how to adjust your workouts to work with your female physiology. You’ll learn how to match your cardio and fueling strategy to your menstrual cycle, the difference between aerobic and anaerobic cardio, and exactly what to eat before and after for stable blood sugar, faster recovery, and better results. Whether you’re a casual walker or a spin-class regular, this conversation will help you move smarter, fuel better, and feel your best.

Ever feel like your brain is glitching in midlife? You’re not alone—and you’re not crazy. In this powerful episode of Rooted in Health, we’re peeling back the curtain on what’s really happening in the female brain during perimenopause and beyond. 🧠 Learn why estrogen is just as much a brain hormone as it is a reproductive one—and how its decline impacts memory, mood, focus, and sleep. 🌿 Discover how your brain isn’t breaking down—it’s rewiring itself for a new phase of power, creativity, and clarity. 🍽️ Get practical tools to support your brain with food, nervous system care, and cycle-aware strategies. If you’re navigating brain fog, forgetfulness, emotional shifts, or just wondering what happened to the old me?—this conversation is for you. And if you're ready to go deeper, this episode is your invitation to join my signature program, Cultivated Health, where you’ll learn to work with your biology, not against it. ✨ Because understanding your body changes everything. 👉🏽 Learn more about the program here: Rooted in Health Signature Program 🎧 Subscribe and share this episode with a woman who needs this truth.

What if your symptoms aren’t problems to fix… but messages to decode? In this episode, I’m joined by Jess, a client who used to dread the hormonal migraines that hit like clockwork every month. Together, we explore how she reclaimed her health—not with quick fixes or prescriptions—but by learning to understand what her body was truly asking for. We’ll break down: The most common symptoms of hormone imbalance (and what they really mean) Why blood sugar, cortisol, and detox are the real hormone trifecta How Jess used my signature reset framework to eliminate her migraines and feel like herself again A fresh, feminine approach to biohacking that works with your cycle—not against it If you’ve ever felt dismissed or confused about your hormonal health, this episode will leave you feeling seen, supported, and empowered to take action. 👉 Ready to start decoding your own symptoms and reset your hormones?Listen now and then head to my website to learn more about the program that helped Jess heal from the inside out.

In this episode, I discuss the secrets to longevity with Lacy Younger. We cover all the things from stress and meditation to energy and being a part of the collective. And wait until you hear how old this incredible lady is. If you saw her, you would NEVER believe it! In all her years, she has some sound advice. Check out her website https://lacyyounger.com/ And if you're ever in the Tionesta are be sure to check out The Vintage Boutique Inn

Forget the food rules and calorie trackers—this episode is your permission slip to eat with your hormones, not against them. In this powerful episode, I break down why calorie counting often fails women and how your body’s nutritional needs shift throughout the four phases of your cycle. You’ll learn how to nourish yourself during each phase—Power, Manifestation, Prickly, and Nurture—and discover the Eat Like a Girl™ principles:✅ Eat to make a hormone✅ Eat to metabolize a hormone✅ Eat to detox a hormone We’ll also explore the role of fasting, blood sugar balance, and the foods that best support estrogen, progesterone, and beyond. If you’ve ever felt frustrated with diets, stuck in low energy, or disconnected from your body, this episode is a must-listen.Because understanding your cycle changes everything. ✨ Mentioned in this episode: Eat Like a Girl™ framework How to support hormone shifts with food The ideal times to fast (and when not to) Phase-by-phase hormone nutrition guide

Unlock the secrets to optimal hormonal health by understanding your body's energy drivers: glucose and insulin. This episode explains how these key players influence everything from your mood and energy to your menstrual cycle and conditions like PCOS. We'll demystify insulin resistance and shed light on how stress can wreak havoc on your delicate hormonal balance. Then, prepare for an extraordinary true story: a client, previously facing PCOS and fertility issues, achieved a successful pregnancy in a mere six weeks after following our protocol. Without trying!! Discover how stabilizing glucose and insulin can pave the way for profound health transformations. Join the Read Well, Live Well book club to learn more about holistic health. Oh and I misspoke! Book club is the 3rd Monday of every month. Want to learn more about the Rooted in Health Signature Program? Read more here. Or schedule your free consultation now: FREE CONSULTATION

In this episode of Cultivating Her, we dive into the powerful connection between stress, sleep, and your hormonal health. Learn how your nervous system impacts everything from your metabolism to your mood, and why you can’t fully heal when you’re stuck in survival mode. You’ll walk away with a deeper understanding of your body and practical tools to support your nervous system, balance your hormones, and finally get the rest you deserve.

Learn how high insulin and blood sugar affect blood pressure, cholesterol, triglycerides, and inflammation long before diabetes shows up on a lab test. I'm also bust common cholesterol myths, explore how estrogen impacts your lipid profile, and clarify the difference between good and bad fats for heart health. If you're tired of being told your labs are “fine” but you know something feels off, this episode is your invitation to go deeper, ask better questions, and start taking charge of your metabolic health. 🎧 Topics we cover: The truth about insulin resistance and metabolic syndrome What HDL and LDL really mean (and why balance matters) How perimenopause and menopause affect cholesterol The fats that fuel your heart—and the ones that inflame it A functional medicine approach to reversing metabolic dysfunction 🩺 Because understanding your body changes everything.

 In this episode, I'm sharing all the exciting new ways I'm showing up to support you on your wellness journey! Whether you're feeling stuck with your health, confused about your hormones, or simply craving some relaxation, this episode is for you. I’ll be highlighting three powerful offerings designed to meet you where you are: 💫 The Empowered Feminine Blueprint Masterclass — A 90-minute virtual class that includes a 30-day hormone reset, study guide, and printable trackers to help you align your nutrition, lifestyle, and fasting habits with your feminine cycle. 🌿 The Rooted in Health Signature Program — A group coaching experience featuring weekly content, personalized support, and access to a membership platform with PDFs, workbooks, and more — plus a Telegram channel for community connection. 🎵 Sound Bath Healing Session — A deeply restorative experience designed to calm your nervous system, release stress, and support trauma healing. I’ll also tackle common objections like: ❓ "I'm too busy." ❓ "I'm not sure this will work for me." ❓ "I've never done anything like this before." If you're ready to reclaim your energy, balance your hormones, and feel more grounded, this episode will show you the next step. 🎧 Tune in now and take the first step toward empowered health!

Learn how this silent disruptor impacts your hormonal balance, metabolic health, and even cognitive function—especially for women in perimenopause. I’ll explain how insulin fits into the hormonal hierarchy, why stress plays a major role, and practical steps you can take to improve your insulin sensitivity. Whether you’re battling low energy, brain fog, or unexplained weight changes, this episode offers the tools you need to reclaim your vitality. Plus, hear how my Rooted in Health Signature group coaching program and Empowered Feminine Blueprint masterclass can help you take the next step toward optimal health. Signature program enrollment is from March 19-30. Program begins March 31st. Empowered Feminine Blueprint is virtual March 27th (2:30pm) & March 31st (6:30pm)

Perimenopause is more than just irregular cycles and hot flashes—it’s a full-body shift driven by fluctuating estrogen levels (and plummeting progesterone). If you’re feeling more fatigued, struggling with weight gain, experiencing blood sugar crashes, or noticing changes in muscle tone, you’re not imagining it. These symptoms are all connected to estrogen, and in this episode, we’re breaking down exactly what you can do about it. You’ll learn:✅ How estrogen impacts metabolism, muscle growth, blood sugar, and inflammation✅ Why traditional high-intensity workouts may be working against you✅ The best way to train, eat, and manage stress for optimal health during perimenopause✅ How to avoid common mistakes that can make symptoms worse Your body is changing—but that doesn’t mean you’re powerless. Tune in to get the tools, strategies, and science-backed insights you need to feel strong, energized, and in control. 🔗 Book a FREE Initial Consultation 🔗 Connect with me 🎧 Hit play now and let’s dive in!

Did you know that your menstrual cycle mirrors the phases of the moon? Just like the tides rise and fall with the moon’s gravitational pull, our bodies move through distinct phases that influence our energy, emotions, and even the way we eat and move. In this episode, we explore the deep connection between the lunar cycle and the menstrual cycle, uncovering how each phase—from the new moon to the full moon—aligns with shifts in our hormones, mindset, and physical needs. By syncing with these natural rhythms, we can tap into our fullest potential, nurture our well-being, and live in harmony with our bodies instead of working against them. Tune in to learn:✨ How ancient civilizations relied on cycles for survival and how we can apply this wisdom today.🌑 The four phases of the menstrual cycle and how they align with the moon.🛤️ The best ways to eat, fast, move, and manifest in each phase.💡 Why honoring your body’s natural flow can increase energy, creativity, and overall well-being. If you’re ready to embrace your body’s natural rhythms and live in flow with nature, this episode is for you! 🌿✨

Perimenopause is a powerful transition where your hormones fluctuate, your brain rewires, and your body asks for deeper support. In this episode we’ll break down what’s really happening, why symptoms like brain fog, irregular cycles, and mood swings appear, and how to work with your body instead of against it. Plus, I’ll share holistic strategies to balance estrogen, support your adrenals, and ease this transition naturally.

Your gut isn’t just about digestion—it’s the key to your immune system, mood, and overall health. I break down:✔️ How the GI tract works ✔️ What affects your gut✔️ The gut-brain connection and how it influences mood✔️ Leaky gut syndrome—what it is and how to fix it✔️ The best foods, supplements, and lifestyle habits to heal your gut

Sound is more than something we hear—it’s something we feel, and its frequencies can profoundly impact our health. In this episode, I sit down with Wendy Mooney Smith of Mangatas Muse to explore the transformative power of sound healing, energy work, and quantum healing.

Explore how fasting impacts your body and mind, from weight loss and improved insulin sensitivity to enhanced brain function and cellular repair. Learn how to tailor fasting to your feminine cycle for optimal results and why what you eat during your eating window matters as much as the fast itself. Whether you're new to fasting or looking to deepen your practice, this episode is packed with actionable insights and expert tips to help you build a sustainable fasting lifestyle.

Discover how mental, emotional, spiritual, physical and environmental aspects are deeply interconnected and essential of achieving harmony and health. I've included a little more about my journey and give you tips to help you change your lifestyle today!

Breaking down the hormonal hierarchy and its profound impact on health. Explore the HPA and HPO axes—your body’s command centers for stress and reproduction—and how key hormones work together to keep you balanced. Learn how to recognize the signs of hormonal imbalance, why these feedback loops matter, and practical strategies to support your endocrine system. 

PMS isn’t just an inevitable part of life—it’s your body’s way of signaling that something needs attention. In this episode, we explore the root causes of PMS, from blood sugar imbalances and nutrient deficiencies to stress and hormonal shifts. Discover how symptoms like bloating, mood swings, and fatigue are connected to deeper health issues and learn practical, natural strategies to support your body.