Keep It Clear – Details, episodes & analysis

The Real Reason You're Not Sleeping (And What to Do About It)

Sleep isn't just rest, and if you're struggling to fall asleep or stay asleep, your body is trying to tell you something.

Katie and Cris are getting into one of the most common issues they see with clients: sleep. In this episode, they break down what your body is actually doing while you sleep, why so many people are stuck in that wired-but-tired cycle, and what's really driving the problem — from blood sugar crashes and mineral imbalances to cortisol patterns and gut health. They also walk through their sleep supplement ladder so you know exactly what to try and when, without jumping straight to melatonin.

In This Episode We Cover

• What your body is actually doing while you sleep and why cutting it short matters.
• The three main types of sleep issues and what each one is signalling in the body.
• How blood sugar instability, minerals, and cortisol patterns disrupt your sleep.
• Bedtime hygiene habits that make a bigger difference than any supplement.
• The sleep supplement ladder: from magnesium glycinate to melatonin and everything in between.
• What functional tests can reveal about why your sleep won't stabilize.

Resources & Links Mentioned

• The DUTCH Testing Package
• The GI Map Testing Package
• The HTMA Testing Package
• Functional Blood Lab Bundle
• Traditional Medicinals Nighty Night Tea
• Traditional Medicinals Cup of Calm Tea
• NFH Melatonin Spray

Work With Us + Connect

• Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
• Follow Katie on Instagram: @katiestewartwellness
• Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

If your skin looks like three different people in a month, you're not imagining it, and your cycle is the reason why.

In this episode, Katie and Cris break down the four phases of your menstrual cycle and what each one is actually telling you about your skin. They cover the quick hormone 101 (estrogen, progesterone, testosterone, and the wildcard cortisol), what breakouts mean in each phase based on where they show up, and why the week before your period is the real stress test for your whole body. From jawline cysts to chin breakouts to that "good skin week" that vanishes, this episode will completely change how you read your cycle.

In This Episode We Cover

• Why your skin reacts to the ratio between your hormones, not just one hormone at a time.
• What's happening in your menstrual phase and why leftover cysts from your luteal phase show up here.
• Why breakouts in your follicular phase ("good skin week") are a red flag for deeper imbalances.
• How the testosterone spike at ovulation drives chin and jawline breakouts, especially with PMOS or blood sugar instability.
• Why the luteal phase amplifies every imbalance already in your body and how to support it through the week before your period.
• The hidden drivers that get blamed on hormones but are actually gut dysbiosis, sluggish detox, or blood sugar dysregulation.

Resources & Links Mentioned

• The Cycle Almanac
• Clearer Skin in 30 Dayshttps://katiestewartwellness.com/lp/acne-face-mapping
• The HTMA Testing Package
• The DUTCH Testing Package
• The GI Map Testing Package
• Acne face mapping guide

Work With Us + Connect

• Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
• Follow Katie on Instagram: @katiestewartwellness
• Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Your skin was "fine" on the pill, so why is it freaking out now that you've come off it?

In this episode, Katie and Cris get real about what's actually happening in your body when you go on or come off the birth control pill, and why your doctor's answer of "just go back on it" is keeping you stuck. From gut health to hormonal rebounds to the supplement mistakes that make things worse, this one's packed with the honest conversation you wish you'd had before you ever took that first pill.

In This Episode We Cover

• How the birth control pill impacts your gut microbiome, liver, and hormones.
• Why post-pill acne isn't just a hormone issue, it's a root cause issue.The most common mistakes people make when coming off the pill (hint: it involves DIM and period gummies).
• Why jumping straight to a DUTCH test might be doing you more harm than good.
• What "calming the terrain" actually means and why it's your first step.
• Why your sex hormones are downstream and what to work on first.

Things We Mentioned

• 🎉 New Course | How to Come Off the Pill Without Wrecking Your Skin
• HTMA Testing
• DUTCH Testing

Work With Us + Connect

• Ready to get to the root of what's going on with your skin? Check out our courses, functional testing, and programs here.
• Follow Katie on Instagram: @katiestewartwellness
• Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

In this exciting episode, we're joined by Christie Ressel, an international image consultant, trainer, and coach. Together, we dive into women's empowerment through style and skin health. Christie shares how choosing the right clothes can boost your confidence and the importance of feeling great in what you wear while keeping your wardrobe practical.

She emphasizes the importance of knowing your personal identity instead of chasing fleeting trends, helping you deal with the pressures of media influence. Christie also gives practical tips for calming inflamed skin with color analysis, making your wardrobe sustainable with quality pieces, and the perks of natural fabrics. This episode is a handy guide for building a versatile and lasting wardrobe using a modular approach.

Packed with useful tips on color correctors, the benefits of natural fibers, and smart shopping, this chat is full of actionable advice for aligning your look with your inner confidence. Join us as Christie shows how to blend style with individuality. Don’t forget to subscribe, leave a review, and stay tuned for our next empowering episodes!

In this episode, we discuss:

• Empowerment Through Style and Skin Health
• Wardrobe Functionality and Personal Style
• Skin Tone and Makeup Tips
• Wardrobe Sustainability
• Color Analysis and its Impact
• Upcoming Trends
• Connection of Colors to Healing and Energy

Show Note Links:

• Follow on IG | @ChristieRessel 
• Subscribe to YouTube | | @ChristieRessel  
• Check Out the Website | fashiontranslated.com

Let's Connect

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Welcome to today’s unleashed episode, where we are going to discuss reel life vs real life… or more simply, Instagram vs Reality. Many of you might think we're absolutely perfect, eating healthy every day and constantly working on our lifestyle. But that's far from the truth.

In this episode, we'll explore our snacking habits, preferences, and the ongoing quest for balance in our diets, sharing our 80/20 approach to maintaining a healthy yet enjoyable life. We'll talk about our morning routines and daily lives, and open up about personal health struggles, including managing blood sugar levels, avoiding certain foods, and how we handle our daily stress. We'll also discuss our workout routines, outdoor activities, and the reality behind our seemingly perfect lives on social media.

In this episode, we discuss:

• Instagram vs Reality
• Diet Preferences and Restrictions
• Morning Routine and Family Life
• Guilty Pleasures and Indulgences
• Personal Organization
• Self-Care Practices
• Busy Routine and Stress Management

Let's Connect

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

How can you begin to pinpoint your own histamine triggers and manage them effectively? How can you incorporate specific foods into your diet that can impact overall histamine management?

In today’s episode we have the pleasure to be joined by Tracey Reed, to discuss histamine's hidden role in health & acne. Together we shed light on how histamine can infiltrate the body and the symptoms it can trigger, from chronic respiratory issues to acne. The conversation explores the complexity of histamine sensitivity and the importance of stabilizing mast cells through a balanced diet and holistic approaches. Cris shares her personal journey, dealing with debilitating symptoms and overcoming medical misdiagnosis, emphasizing resilience and proper guidance.

In this episode, we will discover the impact of certain foods on histamine levels, with helpful tips on low-histamine diet options. We highlight the importance of professional guidance in navigating the challenges of histamine intolerance and we offer insights from their book, “The Histamine Haven”, aimed at providing relief for chronic health issues. We also dive into the synergistic value of combining Western and holistic medicine to break the cycle of histamine-related symptoms effectively.

In this episode, we discuss:

• Histamine and Its Impact on Health
• Symptoms & Indications
• Diet and Nutritional Tips for Managing Histamine Issues
• Approaches to Addressing Histamine Intolerance
• Impact of Stress & Environment
• Histamine Protocol and Client Management

Show Note Links:

• Find Tracey & Histamine Haven on Instagram
• Check out their website resources here.
• Get their cookbook, Histamine Haven.

Let's Connect

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

In this episode, we're navigating the summer season while maintaining a healthy lifestyle. We'll share practical tips for healthier barbecuing, avoiding feelings of deprivation, and managing dietary restrictions at social events. We also delve into the importance of safe sun exposure for vitamin D production, particularly for those in northern climates, and how different skin tones require varying amounts of sun exposure.

On a lighter note, we discuss our favorite summer activities, like attending cheer competitions and volunteering, and share travel prep tips for cottage trips and camping adventures. We'll talk about the benefits of mocktails and healthier food options at gatherings, emphasizing the inclusivity of non-alcoholic beverages. Throughout the episode, we keep the conversation relatable and packed with actionable advice, highlighting the importance of nourishing your body and mind during the busy summer months.

Tune in to this episode to learn how to make the most out of your summer while sticking to your health goals. Discover delicious mocktail recipes, effective travel tips, and ways to embrace a nutrient-dense diet without feeling deprived.

In this episode, we discuss:

• Sun Exposure and Vitamin D
• How to Fell Included in Social Events
• Travel Preparation and Essentials
• Managing Feelings of Deprivation

Show Note Links:

• Blog: How to Pick a SPF for Acne
• Blog: Crunchy Thai Quinoa Salad
• Blog: Herbed Potato Salad
• Blog: Mediterranean Pasta Salad
• Blog: The Perfect Paleo Burger with Seasoning
• Blog: Grain-Free Burger Buns
• Blog: Strawberry Mojito Mocktail

Let's Connect 

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

In this new series episode, we explore Tessa's transformative journey of self-discovery and growth. Tessa opens up about her struggles with FOMO, disordered eating, and the effects of birth control on her health. By embracing a holistic approach to nutrition and functional medicine, she finds healing and a renewed sense of self-worth.

From overcoming imbalances and disordered eating to adopting self-care practices, Tessa's story is a beacon of hope and inspiration for anyone facing similar challenges. This episode aims to highlight the importance of commitment over control and the crucial role of self-worth in a wellness journey.

Tune in to hear how Tessa's resilience and dedication led to profound transformation. Gain valuable insights on addressing imbalances, fostering self-worth, and prioritizing self-care.

In this episode, we discuss:

• Tessa's Personal Journey
• Health and Imbalance Analysis
• Healing from Disordered Eating
• Personal Growth and Self-Worth

Let's Connect

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

In this episode, we sit down with dr. William Davis, a cardiologist and #1 New York Times bestselling author of the Wheat Belly book series and, more recently, Super Gut. He is also Chief Medical Officer at Realize Therapeutics Corp. which he co-founded to explore the new science of the microbiome to improve health and appearance, including skin health and body composition.

Together, we explore how significant improvements in skin health and appearance are achievable by restoring specific microbes lost from the human gastrointestinal tract combined with non-microbial cofactors. We discuss how disturbances in the gut microbiome, such as SIBO, can affect everything from skin health to mental well-being and how we can change that with our dietary choices. 

Dr. Davis outlines simple yet powerful strategies for dietary modifications, like incorporating more organ meats and fermented foods, which can yield transformative results. Moreover, he sheds light on contemporary issues such as the excessive use of antibiotics in treating acne and the ramifications of cesarean deliveries on the microbiomes of newborns.

Tune in to learn all about the complexities of our gut and how nurturing it can lead to a healthier, happier you!

In this episode, we discuss:

• Gut Health and Probiotics
• The Role of Fermented Foods in Health
• SIBO and Gut Microbiome Disruption
• Link Between Diet, Skin Health, and Aging
• Reproductive Health and Mental Well-being

Additional Resources 

• Dr William Davis | Instagram
• Dr William Davis | Website
• Dr William Davis | Super Gut (Book)

Let's Connect 

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Today, get ready for an eye-opening chat as we sit down with Dr. Kelsey Duncan, a naturopathic doctor and fertility guru, to uncover the link between stress, lifestyle choices, and fertility. Dr. Kelsey provides some valuable tips on how to manage stress through mindfulness, maintain a healthy diet, get proper sleep, and find the right exercise groove to boost fertility rates. Her practical advice, based on both personal experience and professional practice, invites you to rethink how to approach your health and stress management.

The conversation also covers the pitfalls of blind supplementation, the importance of metabolic health checks, and the role of hormones like DHEA in fertility. Dr. Kelsey emphasizes a holistic approach to health, advocating for comprehensive testing and gradual, realistic changes in habits to foster long-term health and wellness. If you or someone you know is navigating the complex journey of fertility, this episode is a must-listen. Dive deeper into Dr. Kelsey’s strategies by checking out her Instagram and podcast for more on fertility confidence. 

In this episode, we discuss:

• Global Fertility Concerns
• Holistic Approach to Fertility
• Stress and Its Impact on Fertility
• Critical Health Foundations for Fertility
• Medical Aspects of Fertility
• Mindset and Emotional Well-being in Fertility

Show Note Links:

• Instagram: @fertilityconfidencemethod
• Podcast: Fertility Confidence Podcast
• Website: KelseyDuncan.com

Let's Connect

• Apply to work with us in The Clear Skin Solution here.
• Download The Gut Loving Cheat Sheet here.
• Follow Katie on Instagram here.

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.