🎙️ Episode 135: What Functional Medicine Should Actually Look Like

🎙️ Episode 135: What Functional Medicine Should Actually Look Like

Functional medicine can be incredibly helpful. But it can also be the wild wild west. Expensive protocols, endless supplements, unnecessary peptides, and providers who don’t look at your nutrition, training, sleep, stress, or lifestyle first can leave people feeling more confused, frustrated, and broke than when they started. So in this episode, I sat down with Laura Savino and Dr. Keegan Ziemba to talk about what functional medicine looks like when it’s actually done well. In this episode, we talk about: * Why functional medicine should be personalized, not a one-size-fits-all protocol * How coaches, dietitians, and doctors can work together to support clients better * When a coach should refer out instead of trying to “play doctor” * Why peptides, supplements, and testing are not magic if the foundations aren’t in place * How to spot red flags in the functional medicine space * Why nutrition, strength training, sleep, stress, and lifestyle still matter even when deeper issues are going on ⚠️ This episode is not anti-functional medicine. It’s about using functional medicine the right way. Because root-cause care should not mean throwing thousands of dollars at random protocols. And it definitely shouldn’t mean skipping the basics. Connect with Keegan: * Website: tegrityhealth.com [https://tegrityhealth.com/] * Youtube: @TegrityHealth [https://www.youtube.com/@TegrityHealth] * Instagram: @keeganziembamd [https://www.instagram.com/keeganziembamd/] Connect with Laura: * Instagram: @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma [https://instagram.com/fit.habit.emma], @keeganziembamd [https://www.instagram.com/keeganziembamd/], and @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] — we’d love to hear your biggest takeaway! 🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to get to the root cause the right way! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 134: One "Off" Weekend Doesn’t Mean You Failed

Had a holiday weekend where you overindulged? Maybe you had a few drinks, ate more than usual, stayed up too late, skipped your steps, or woke up feeling puffy, tired, and a little frustrated. You’re not alone. And you did not ruin your progress. In this episode, I’m talking about what to do after a holiday, vacation, or life event throws off your normal health and fitness routine. And spoiler: the answer is not to slash your calories, punish yourself with cardio, or say “screw it” and keep going down that road. In this episode, I break down: * Why one day of overindulging will not ruin your progress * Why trying to overcorrect usually makes things worse * How poor sleep and alcohol can dysregulate hunger * What “getting back on track” actually looks like * Why your baseline habits matter more than perfection * How to use the weekend as feedback instead of failure Because the reality is, you only fail if you give up. If you get back to your protein, your steps, your workouts, your hydration, your sleep, and your normal routine, you’re going to be just fine. A misstep is part of the journey, but quitting doesn’t have to be. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 133: The Uncomfortable Truth About Building Muscle

Everyone wants to build muscle… Until the scale starts going up.Until their clothes feel a little tighter.Until they have to eat more food than they’re comfortable with.Until they realize recomping forever is probably the slowest path to the body they actually want. In this episode, I’m talking about the part of building muscle most people don’t want to hear: You will probably have to gain weight.You will probably feel uncomfortable.You will probably feel a little puffier.And yes, some body fat gain may be part of the process. But the payoff? More muscle.A better metabolism.More food freedom.More strength.A body that looks leaner at a higher weight.And the ability to stop dieting forever. If you want to look toned, strong, and athletic, the answer is not endless fat loss phases. At some point, you have to build. And building requires discomfort. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 132: What’s Actually Normal? Stop Letting Doctors Gaslight You

You’ve probably been told at some point that what you’re feeling is “normal.” You’re bloated every day.You’re exhausted every morning.You wake up throughout the night.You crash every afternoon.Your recovery sucks.Your libido is gone.Your digestion is unpredictable.Your stress feels harder to manage than it used to. And maybe someone told you, “That’s just life,” or “Your labs are normal,” or “You’re fine.” But common does not always mean normal. In this episode, I’m breaking down what healthy biofeedback should actually look like when it comes to: SleepHungerRecoveryEnergyDigestionStressLibido Because these things tell us a lot about what’s going on underneath the surface. This episode is for you if you’ve ever felt like something was off in your body but you couldn’t quite explain it — or you’ve been told to ignore symptoms that are clearly impacting your life. You’re not crazy.Your symptoms are valid.And your body is probably trying to tell you something. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 131: How to Lose 10lbs of Body Fat in 10 Weeks

Losing 10lbs of body fat in 10 weeks is possible… But only if your body is actually in a place to respond. This episode is not about slashing calories, adding endless cardio, or white-knuckling your way through another miserable diet. It’s about how to run a smart, strategic fat loss phase so you can get in, get out, maintain muscle, keep your metabolism healthy, and avoid rebounding afterward. In this episode, I break down: * Why you may need a build or maintenance phase before dieting * How to know if your body is ready for fat loss * Why knowing your maintenance calories matters * How I’d set calories, protein, steps, and cardio * Why strength training is non-negotiable * How to use the scale without obsessing over it * What to do when progress stalls * How to reverse diet out of a fat loss phase and maintain your results Because fat loss is not just about eating less. It’s about having a plan, using data, making educated adjustments, and respecting your body enough to not live in a deficit forever. ⚠️ This is not a crash diet.It’s a 10-week strategy for people who want results without wrecking their hormones, metabolism, performance, or relationship with food. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]