Brain Health Basics

How Your Menstrual Cycle Controls Your Cravings & Energy

Ever feel like you're a completely different person week to week — energized and disciplined one moment, raiding the pantry the next? In this episode of PWHRFL Women's Health, Coach Kylie breaks down how your menstrual cycle drives your cravings, energy, and appetite." Learn why luteal phase cravings aren't a willpower issue, why your metabolism actually shifts throughout the month, and how to build a nutrition and movement approach that works with your cycle instead of against it. Perfect for women who want science-backed, hormone-informed strategies for sustainable eating and energy. Learn More About 1-1 Coaching [https://pwhrfl.com/one-on-one-coaching/]

Post-Holiday Guilt? Here's How to Reset Without the Stress of Starting Over

Feeling like you "ruined everything" after the holidays? You're not alone — and you don't need to start over. In this episode of PWHRFL Women's Health, Coach Kylie RD, CPT, NBC-HWC, RYT-500 [https://www.instagram.com/coachkylie_/], breaks down why all-or-nothing thinking takes over after a break in routine, and gives you a simple, science-backed reset strategy for nutrition, movement, and mindset. Learn how to ditch the "I'll start Monday" mentality, stop the guilt spiral, and get back to your normal habits — starting with your very next meal. Perfect for women navigating hormones, weight, body image, and sustainable wellness who are ready to build habits that actually stick. Learn More About 1-1 Coaching [https://pwhrfl.com/one-on-one-coaching/]

Using GI Maps to Uncover Hidden Root Causes in the Gut Microbiome for Women’s Health

Discover how GI Map testing can uncover the gut microbiome to see hidden root causes behind bloating, hormone imbalance, fatigue, and weight loss resistance. In this episode, join Coach Kylie Churnetski RD, CPT, NBC-HWC, RYT-500 [https://www.instagram.com/coachkylie_/] as she breaks down gut health testing, microbiome imbalances, parasites, and inflammation while sharing real client stories of PCOS, digestive issues, and chronic symptoms. Learn how your gut impacts metabolism, hormones, and overall health in this integrative, science-backed discussion. Learn More About 1-1 Coaching [https://pwhrfl.com/one-on-one-coaching/] Read More About GI Maps [https://pwhrfl.com/blog/what-is-a-gi-map-test/]

Reverse Dieting & Metabolism Repair for Women - Stop Weight Loss Plateaus

Struggling with a slow metabolism, weight loss plateau, or constant fatigue—despite eating less and working out more? In this episode of PWHRFL Women’s Health, we break down reverse dieting, metabolism repair, and metabolic adaptation, and how chronic calorie restriction impacts women’s hormones, thyroid health, energy, and fat loss. Our host Kylie Churnetski [https://www.instagram.com/coachkylie_/]is an integrative health professional focusing on women's health as a registered dietitian, personal trainer, yoga therapist, group fitness instructor, and national board certified health and wellness coach. Learn how to increase calories safely, restore metabolic function, and support sustainable weight loss using an integrative health and functional nutrition approach rooted in science. We cover the long-term effects of dieting—plus how to rebuild your metabolism, improve body composition, and feel energized again without damaging your health. Learn More About 1-1 Coaching [https://pwhrfl.com/] Additional Resources: Episode: The Truth About Calorie Deficits: When "Eating Less" Starts Backfiring [https://open.spotify.com/episode/27YU7Ryn2ujVxxtp9MBoUS?si=6e70947bfb864317]

The Truth About Calorie Deficits: When “Eating Less” Starts Backfiring

Calorie deficits are everywhere—but are you doing more harm than good? Coach Kylie RD, CPT, NBC-HWC, RYT-500 [https://www.instagram.com/coachkylie_/] hosts this episode of PWHRFL Women’s Health, we break down the science of fat loss, metabolic adaptation, and how severe calorie restriction impacts hormones, energy, and performance in women. Learn how to approach weight loss in a sustainable, effective way without damaging your metabolism. Learn More About 1-1 Coaching [https://pwhrfl.com/]