Perimenopause & Menopause Weight Loss Help

How to Improve Gut Health

Most adults do not talk about poop—unless they are talking about their children. Yet your bowel movements can provide valuable information about your digestion, hydration, gut health, nutrition, stress levels, and overall well-being. Are you pooping often enough? What does healthy poop actually look like? Is it normal to go only a few times a week? What can constipation, diarrhea, undigested food, changes in color, or difficulty going tell you about what may be happening inside your body? In this episode of Wellness in Every Season, Autumn sits down with Katie Kirklin, a licensed registered nurse and certified functional nutritional counselor, to have an open, practical conversation about poop, digestion, and the many factors that influence gut health. Katie shares how her own experiences with digestive concerns, anxiety, disordered eating, and other health challenges led her from conventional nursing into functional nutrition. Together, Autumn and Katie explore why symptoms can be viewed as information from the body—and why improving health often involves looking beneath the surface rather than focusing on one symptom in isolation. In this episode, you’ll learn: - What healthy poop may look like, including frequency, color, consistency, and ease of passing - Why bowel movements can serve as a daily source of information about your health - Why being constipated may be common without necessarily being optimal - How hydration and electrolytes can affect digestion and bowel regularity - Signs that you may be drinking too much water without replacing enough electrolytes - How magnesium, fiber, and whole foods may support healthy bowel movements - The difference between naturally occurring fiber in whole foods and added fiber in processed foods - How eating a variety of colorful plant foods can support a diverse gut microbiome - Why chewing thoroughly may improve digestion and nutrient absorption - What it means to “chew your liquids and drink your solids” - How stress and the nervous system can contribute to constipation, urgency, or diarrhea - Why slowing down before meals may support the body’s “rest and digest” response - How sleep supports digestion, hormone processing, detoxification, and overall wellness - Why protein, healthy fat, and fiber can help create a more balanced breakfast - How to build a more blood-sugar-supportive smoothie - Why some people experience digestive discomfort after drinking whey protein - Simple ways to increase food variety without making meal planning more complicated - Why frozen fruits and vegetables can be nutritious, practical options - How small, consistent lifestyle changes can work together to support long-term health Katie also shares her approach to creating balanced meals without relying on complicated recipes. Rather than preparing an entirely different meal every night, she keeps nourishing ingredients available—such as vegetables, proteins, whole grains, greens, beans, nuts, and seeds—and combines them into simple bowls and meals throughout the week. One of the biggest reminders from this conversation is that health rarely changes because of one “magic” food, supplement, or habit. Sleep, stress, hydration, nourishment, movement, digestion, relationships, and the nervous system are interconnected. Small changes may not feel dramatic on their own, but together they can create a healthier internal environment that better supports the body. Your symptoms are information. Your digestion is information. Even your poop can act like a free daily health report. You do not have to change everything at once. Choose one supportive habit from this episode, practice it consistently, pay attention to how your body responds, and build from there. Connect with Katie Kirklin Visit Katie’s website to learn more about functional nutrition and one-on-one coaching: 🌐 katiekirklin.com Follow Katie on Instagram: 📱 @katiekirklinnutrition Katie can also be found on LinkedIn and Facebook. Important Health Note Changes in bowel habits can have many causes. New, persistent, severe, or unexplained digestive symptoms—including blood in the stool, black or tarry stool, significant abdominal pain, unexplained weight loss, persistent constipation, or ongoing diarrhea—should be discussed with a qualified healthcare professional. The information shared in this episode is intended for general education and wellness purposes and is not a substitute for individualized medical care, diagnosis, or treatment. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Perimenopause & Menopause Weight Loss Help

Why does it suddenly feel like everything that used to work... doesn't? If you've entered your 40s or 50s and noticed weight gain, stubborn belly fat, poor sleep, brain fog, hot flashes, or low energy, you're not imagining it. Perimenopause and menopause bring significant hormonal changes that affect far more than your menstrual cycle—and many women are left trying the same dieting strategies that worked in their 20s and 30s with little success. In this episode of Wellness in Every Season, Autumn sits down with Debbie Harris, founder of the 30 to Life Solution, bestselling author, certified hypnotist, and health coach, to discuss why midlife weight loss is different and how women can shift from dieting to creating a healthier, more sustainable lifestyle. Together they explore practical strategies for supporting hormonal health, improving your relationship with food, and building habits that support long-term wellness rather than quick fixes. In this episode, you'll learn: - Why weight gain during perimenopause and menopause is so common - Why traditional dieting often becomes less effective after 40 - The connection between stress, cortisol, sleep, and belly fat - How food sensitivities can change during midlife - Why improving sleep may be one of the most important health changes you can make - The role of hydration, added sugar, movement, and stress management - How to identify trigger foods and build a healthier relationship with eating - Why exercise recommendations may need to change during menopause - The importance of individualized nutrition instead of one-size-fits-all diet plans - Questions to ask your healthcare provider about menopause symptoms and treatment options Whether your goal is to release excess weight, improve your energy, sleep better, or simply feel more like yourself again, this episode offers practical ideas to help you navigate this stage of life with greater confidence. Connect with Debbie Harris 🌐 Website: https://30tolife.org/ 📱 Instagram: https://www.instagram.com/debbielee211/ ▶️ YouTube: https://www.youtube.com/@DebbieHarrisDietingSucks 💼 LinkedIn: https://www.linkedin.com/in/fordebbielee/ 📘 Facebook: - https://www.facebook.com/fordebbielee/ - https://www.facebook.com/30tolifesolution/ 𝕏 X: https://x.com/DebbieLHarris 🎵 TikTok: https://www.tiktok.com/@debbieharris4262 Special Offer Debbie is offering listeners 50% off the first month of her Balanced Warrior Community Membership. Your first month is just $19 (regularly $39/month), giving you access to coaching, accountability, and support as you work toward better health, reduced menopause symptoms, and lasting peace with food. Resources Mentioned - Dieting Sucks for Women Over 40 – 30 to Life: The Ultimate Weight Loss and Hormone Balancing Formula - WOmenopause – Real Talk, Real Stories, Real Women - Learn more about the 30 to Life Solution at https://30tolife.org For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

How to Research for Wellness

How do you know if the health information you're reading is actually trustworthy? In this episode of Wellness in Every Season, Autumn welcomes back Dr. Theresa Lyons, scientist, researcher, and founder of Navigating AWEtism, for a practical conversation about one of the most important wellness skills you can develop: learning how to evaluate health research for yourself. After her daughter's autism diagnosis, Dr. Lyons discovered that the advice she received from professionals didn't always match what the scientific literature was showing. That experience changed the trajectory of her life and taught her how critical it is to distinguish between headlines, opinions, AI-generated summaries, and peer-reviewed research. Whether you're researching autism, nutrition, chronic illness, supplements, or any other health topic, this episode will help you become a more confident and informed consumer of medical information. In this conversation, you'll learn: - Why headlines and mainstream articles don't always reflect the latest science - How to recognize higher-quality health information - When to use PubMed, Google Scholar, and AI—and when not to - How to identify bias in both research and your own thinking - What clinical trial phases actually mean - Why study size, funding, and conflicts of interest matter - How to read a research paper without feeling overwhelmed - What systematic reviews and meta-analyses are—and why they're valuable - Why asking better questions often leads to better health decisions - How to partner with your healthcare providers while becoming a stronger advocate for yourself or your family If you've ever felt overwhelmed by conflicting wellness advice online, frustrated by changing health recommendations, or unsure which sources to trust, this episode offers a practical framework for researching with greater confidence and clarity. Connect with Dr. Theresa Lyons 🌐 Work with Dr. Lyons: https://awetism.co/work-together 🌐 Navigating AWEtism: https://navigatingawetism.com 📺 YouTube: https://www.youtube.com/@navigatingawetism 📱 Instagram: @navigating_awetism Dr. Lyons translates complex scientific research into practical, understandable information, helping families make informed, evidence-based decisions while navigating autism and related health topics. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Finding Joy Everywhere

Can joy be rediscovered—not by changing who you are, but by uncovering who you've always been? In this episode of Wellness in Every Season, Autumn sits down with Professional Muse S. Stephon Brown, creator of Modern Musing, to explore a refreshing approach to personal growth for people who feel stuck, burned out, or like traditional self-development hasn't fully worked for them. Drawing from decades of improv, storytelling, behavioral observation, and self-reflection, Stephon shares how he developed a process that helped him rediscover joy, purpose, and authenticity after asking himself one life-changing question: "If I think I'm so smart, why aren't I happy?" Together, Autumn and Stephon dive into topics like: - Why many people lose touch with joy as they grow older - The difference between therapy, coaching, and Modern Musing - How entertainment, books, movies, and even favorite fictional characters reveal what you're longing for - Why people resist change—even when they desperately want it - The role of safety, curiosity, and nonjudgment in personal growth - How reconnecting with your inner child can help you reclaim purpose - Why healing happens one breakthrough at a time, not all at once - Practical ways to begin listening to yourself instead of the expectations placed on you by others If you've ever felt like you don't quite fit the mold, struggle to find your place, or know there's more joy available than you're currently experiencing, this conversation offers a fresh perspective on what it means to truly understand yourself. Connect with S. Stephon Brown 🌐 The Barstool Theories: https://thebarstooltheories.com 📧 thebarstooltheories@gmail.com 📱 Instagram: @thebarstooltheories Stephon also offers a complimentary 44-minute Musing Session through his website, where you'll experience his unique approach to uncovering what's keeping you from living with greater joy, clarity, and authenticity. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Finding Yourself Through Travel

What if travel is not just an escape, but a doorway back to yourself? In this episode of Wellness in Every Season, Autumn sits down with Jennifer Corbeau, Inspired Living Coach and founder of Spiral Path Journeys, to explore how intentional and solo travel can become a deeply grounding spiritual practice. Jennifer shares how travel helped her reconnect with her body, intuition, confidence, and inner knowing during seasons when life felt heavy, disconnected, and unclear. Together, they talk about why unfamiliar places can help women hear themselves more clearly, how beauty and sacred spaces soften the nervous system, and why solo travel can build real-world self-trust faster than many people expect. This conversation also touches on motherhood, burnout, spiritual connection, sacred sites, retreat experiences, practical safety, and the courage it takes to choose time for yourself. Jennifer reminds listeners that the place you feel called to may also be calling you. Whether you are dreaming of solo travel, craving a retreat, or simply needing space to remember who you are beneath all your roles, this episode offers encouragement to listen inward and take the next aligned step. Listeners can connect with Jennifer at spiralpathjourneys.ai, email her at jennifer@spiralpathjourneys.com, find her on Facebook as TheJenniferCorbeau, Instagram at @jennifercorbeau, and LinkedIn as Jennifer Corbeau. Her solo travel safety tips are available here: https://spiral-path-journeys.myflodesk.com/solotravelsafetytips For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."