Learn the 3 tools I swear by for toning up with light structure and real results. You’ll also find 3 exclusive high-protein, high-fiber recipes on my Substack — and it’s your final chance to join the New & Improved NTG Rebalance, a 14-day reset built for women’s metabolism and hormones. Support the show

In a full, busy season — six months postpartum, teething baby, short naps, and energy all over the place — these are the three simple habits keeping me grounded, energized, strong, and balanced. They’re realistic, evidence-based, and built around real food, minerals, and micro-habits that actually fit your day — whether you’re postpartum, perimenopausal, or just pulled in a million directions. For the Glow-Up Coffee recipe, product links, and full details, head to Substack: nourishthriveglow....

If you’re in your 30s or 40s and feeling like your metabolism suddenly stopped working — this one’s for you. In this episode, we break down why fat loss feels harder in perimenopause, what’s actually happening hormonally and metabolically, and the 6 science-backed strategies that make fat loss possible again. You’ll learn: How fluctuating estrogen impacts fat storage, blood sugar, and sleepWhy you need more of certain nutrients (not less)How to create a smart deficit that works with your horm...

Most of us think metabolism is about what we eat — but when you eat might matter even more. In this episode, Sarah breaks down the science of circadian fasting — a gentle, daylight-aligned approach to time-restricted eating that supports hormones, energy, and metabolism (without skipping breakfast). You’ll learn: • Why women respond differently to fasting — and what the research actually shows • How meal timing impacts cortisol, insulin, and fat storage • My ideal “circadian...

Your body runs on a 24-hour clock — your circadian rhythm. When you align meals, light, and movement with this rhythm, weight loss feels easier, hormones stay balanced, sleep improves, and energy stabilizes. In this episode, Sarah breaks down the science of circadian rhythms and how women can use timing as a fat-loss and hormone tool. You’ll learn: Why the same meal burns up to 40–50% more calories in the morning than at night.How disrupted rhythms (late meals, light at night) sl...

This bonus episode is a peek inside my exact PMS routine — the foods, drinks, and habits I lean on the week before my period to ease bloating, cravings, and fatigue. You’ll learn: Morning “Glowing Greens” + gut-soothing drinksHormone-friendly meals (Metabolism Oats + Turkey Pumpkin Chili) Why workouts feel harder + what movement works bestThe quick checklist I follow to keep energy and mood steadySmall, realistic shifts → big relief in PMS week. 👉 See show notes for recipes and links to ...

PMS is common — but it’s not inevitable. In this episode, I break down: What’s really happening in your cycle the week before your periodThe 3 hidden PMS drivers: stress, gut, and liver3 evidence-based PMS tools that actually work (Mineral Reset, Ginger + Flax, Anti-inflammatory Boost)Targeted supplements with research support: magnesium, B6, omega-3s, vitamin EAction Step: Pick ONE PMS anchor this week — magnesium at night, ginger + flax daily, or an anti-inflammatory booster. Little habits ...

PCOS is the most common hormone disorder in women of reproductive age — but it’s more than an ovarian issue. It’s a whole-body hormone and metabolic imbalance. In this episode of The NTG Method Podcast, Sarah shares 5 practical tools to address the true root drivers of PCOS: insulin resistance, inflammation, and stress. These same strategies also support PMS, irregular cycles, acne, hair changes, and hormone-driven weight struggles. What You’ll Learn: Why blood sugar balance is the #1 ancho...

If you crash every afternoon, wake up at 2 a.m. wide awake, or feel stuck with PMS, hormonal imbalance, cravings, or breakouts — your blood sugar may be the missing link. In this episode, Sarah shares why steady blood sugar is one of the most powerful ways to support women’s health. You’ll learn how insulin and cortisol shape your hormones, energy, fertility, and metabolism — and the simple food + lifestyle tools that help bring them back into balance. What You’ll Learn: Why blood sugar balan...

Protein is the anchor of your metabolism. It protects lean muscle, balances hormones, steadies blood sugar, strengthens bones, and even burns more calories just to digest. IIn this episode of The NTG Method Podcast, I’ll break down why protein is non-negotiable, when your body needs more, and 3 real-life NTG tools you can start using today. What you’ll learn: Why the RDA isn’t enough for women’s healthThe sweet spot: 30–40 g protein per mealHow protein before & after workouts protects lea...

Welcome to the very first episode of The NTG Method Podcast! Today we’re talking about body recomposition — fat loss while protecting your hormones and lean muscle. Most advice out there ignores women’s physiology, which is why so many feel stuck, burnt out, or like their body is working against them. In this episode, I’ll break down the science and give you practical tools you can use right away. What You’ll Learn in This Episode ✅ The science of body recomposition (why it’s mor...