Explore every episode of the podcast Out of Pocket
| Title | Pub. Date | Duration | |
|---|---|---|---|
| The Real Reason You’re Exhausted by 7 PM l Ep 66 | 17 Feb 2026 | 00:26:36 | |
Many people feel productive, focused, and on top of their day, until they suddenly hit a wall around 6 or 7 p.m. The kind of exhaustion that leaves nothing left for their partner, their kids, or themselves. In this episode of the Out of Pocket Podcast, Kat and Andrew explain why this pattern almost never starts at night. They break down what’s happening earlier in the day that quietly drains energy, why stress hormones can keep someone functioning while masking depletion, and why standard lab work often fails to explain persistent fatigue. The conversation explores how energy is allocated across the day, why timing and patterns matter more than single data points, and how small changes earlier in the day can dramatically improve how someone feels at night. This episode reframes evening exhaustion not as a sleep or willpower issue, but as a signal that the body has been compensating for much longer than most people realize. (00:04) The productive-all-day, exhausted-by-night pattern Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Hidden Cost of Chronic Stress and What It’s Doing to Your Body l Ep 65 | 10 Feb 2026 | 00:53:55 | |
Most people think stress just means feeling busy or overwhelmed. But chronic stress does much more than that. Over time, it changes how your body functions, how you feel day to day, and how well you respond to things that used to work, like eating well, exercising, or sleeping more. In this episode, we break down what chronic stress is actually doing inside the body, hormonally, metabolically, and neurologically. We talk about how stress impacts digestion, blood sugar, weight, energy, immunity, sleep, and recovery, and why so many people feel like their body has stopped cooperating even though they’re doing “everything right.” The goal isn’t to eliminate stress. It’s to build a body that can handle it without breaking down. (00:54) When stress stops being mental and starts changing your body Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Why You’re Waking Up in the Middle of the Night (And How to Fix It) | Ep 56 | 09 Dec 2025 | 00:27:38 | |
If you keep waking up between 2–4AM, it’s not random—and it’s not just stress. In this episode, we dig into the real reasons your body won’t let you sleep, from cortisol spikes to blood sugar crashes. Kat shares what’s actually happening, who it impacts most, and what to do tonight to finally stay asleep. (03:52) Why 2–4AM wakeups are a major red flag Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Habits You Think Are Helping (But Actually Hold You Back) | Ep 55 | 02 Dec 2025 | 00:36:11 | |
Some habits feel healthy but they’re often just dressed-up restriction. In this episode, we break down the most common habits clients swear by… that are actually slowing them down. Kat shares the patterns she sees every week, and what to do instead. (03:10) Why over-tracking can backfire Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Carbs Aren’t the Enemy for Fat Loss - You’re Just Using Them Wrong | Ep 54 | 25 Nov 2025 | 00:58:14 | |
Tired, bloated, feeling unmotivated to exercise... and still afraid of carbs? This episode clears the confusion around carbs: when to eat them, how much, which kinds, and why your body might be screaming for more (or less). We break down the difference between low-carb, high-carb, carb-dominant, and what happens when you cut carbs the wrong way. No fads. No fear. Just strategy. (02:20) Why cutting carbs wrecks your sleep, cravings, and hormones Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The 5 Sneaky Habits Sabotaging Your Fat Loss | Ep 53 | 18 Nov 2025 | 00:33:33 | |
You're tracking your food. You're working out. So why aren't you seeing results? Most fat loss efforts aren't ruined by the big stuff — they're quietly derailed by a handful of invisible habits. In this episode, we break down the five sneaky fat loss sabotages we see most often and what to do instead if you're stuck. (04:36) Why your weekends are ruining your progress Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| 10 Habits Wrecking Your Gut (and How to Fix Them) | Ep 52 | 11 Nov 2025 | 00:34:32 | |
Bloating, cravings, urgent bathroom trips... if your gut feels off, everything feels off. In this episode, Kat and Andrew break down the 10 everyday habits quietly destroying your digestion. From how fast you eat, to what meds you take, they cover the real reasons your gut won’t heal (and what to do instead). You don’t need a cleanse. You need clarity. (07:19) Causes of bloating & reflux Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| How to Actually Get the Right Care (and Results) From Your Doctor | Ep 51 | 04 Nov 2025 | 01:09:31 | |
Most people assume their doctor has all the answers. But the truth is, the system is rushed, reactive, and designed for pills and procedures, not prevention. In this episode, Andrew and Kat share how to advocate for yourself inside a broken healthcare system without being “that difficult patient.” You’ll learn:
If you’ve ever left an appointment confused, rushed, or dismissed, this one’s for you.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Fiber: Your Missing Link to Fat Loss, Building Muscle, & Feeling Better | Ep 50 | 28 Oct 2025 | 00:33:21 | |
Most people think they need more protein or fewer carbs to see results. But the real fix? Fiber. It fuels your gut, improves nutrient absorption, supports muscle recovery, and makes fat loss way easier. In this episode, we break down why fiber is the most overlooked nutrient in fitness (sorry, protein!) and how to hit your daily goal without flipping your life upside down. (06:38) Soluble vs. insoluble fiber and why you need both Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Why Belly Fat Won’t Budge (and What to Do That Actually Works) | Ep 49 | 21 Oct 2025 | 00:48:17 | |
If the belly fat won’t budge no matter how clean you eat, how much you work out, or how many supplements you try - it’s not your fault. In this episode, we unpack the real reasons belly fat sticks around and the specific, science-backed strategies that actually work. This isn’t about restriction. It’s about understanding hormones, stress, sleep, and gut health... and finally seeing results that last. (05:38) The two types of belly fat (and why one is way more dangerous) Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Every Bite Impacts Your Hormones: The 9 Foods That Balance Them Naturally | Ep 48 | 14 Oct 2025 | 00:37:28 | |
Most women are told their only options for hormone issues are birth control, hormone replacement, or just “living with it.” In this episode, Andrew and Kat break down nine foods that actually support hormone balance naturally - explaining what they do, why they work, and how to use them to look and feel your best This is your guide to using food as your first line of defense for PMS, cravings, low energy, and more. Because every bite impacts your hormones and the right ones can change everything. (00:02) Why food is your most powerful hormone-balancing tool Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Why You’re Tired, Craving Junk, or Storing Fat: The Protein Deficit | Ep 47 | 07 Oct 2025 | 00:28:28 | |
Protein has been at the center of nutrition debates for decades. But even though most people know they need to eat more protein, some people still worry it’s “too much." Others think there is no such thing as too much. So what’s the truth? If you get this wrong, it could backfire, despite you trying hard. In this episode, Andrew and Kat break down:
Along the way, they’ll bust myths, explain how protein supports your metabolism, and share practical tips for getting enough (without breaking the bank). Timestamps: Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The 4 Stages That Make Fat Loss Finally Stick (And Why Most People Quit Too Early) l Ep 64 | 03 Feb 2026 | 00:50:54 | |
Most people think fat loss should be simple. Put in effort, see results, keep going. But in reality, fat loss happens in stages. And when you don’t know which stage you’re in, it’s easy to assume something isn’t working, change strategies too soon, or quit right before progress starts. In this episode, we break down the four stages that show up in nearly every successful fat loss journey, from the early phase where effort feels high and results are hard to see, to the later phase where habits feel automatic and results are much easier to maintain. We talk about why the beginning often feels frustrating, why consistency matters more than intensity, and why maintenance is a skill most people never actually practice. We also get into why extreme resets, cleanses, and constantly “starting over” tend to keep people stuck instead of moving forward. If fat loss has felt inconsistent or exhausting, this episode will help you understand what’s normal, what’s not, and why quitting early is usually the biggest mistake. (00:34) Why fat loss feels broken when expectations fall short Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| You’re Eating Less but not Losing Fat. Here’s Why “Calories In, Calories Out” Fails | Ep 46 | 30 Sep 2025 | 00:46:55 | |
You’ve been told it’s simple: eat less, move more. But if “calories in, calories out” actually worked, you wouldn’t still be stuck. Struggling with fat loss? Get your free Wellness Reset Plan.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Why You Keep Getting Sick (pt 2) And How to Finally Stop It | Ep 45 | 23 Sep 2025 | 00:36:02 | |
You do not need another miracle cold remedy. You need a body that is harder to knock down. In Part 2, we show you how to get sick less often by training your immune system, not just avoiding germs. We cover stress load, sugar and alcohol, circadian rhythm, what protein has to do with antibodies, and simple gut-support habits that make you more resilient year round.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Why You Keep Getting Sick (pt 1) | Ep 44 | 16 Sep 2025 | 00:26:23 | |
You don’t just “catch everything” because you have kids, ride the subway, or it’s cold season. In this episode, we break down why conventional medicine’s germ-focused approach is only part of the story — and how it keeps people sick longer. From overusing antibiotics to masking symptoms instead of listening to them, we cover the biggest myths about illness and what to do instead. If you want fewer sick days and a stronger immune system, this is where it starts. Disclaimer: This show is educational only and not medical advice. (04:26) The myths that keep you sick Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Hidden Reason Diets Fail (and Why It’s Not Willpower) | Ep 43 | 09 Sep 2025 | 00:40:39 | |
If you’ve ever wondered why every diet feels impossible to stick with — even when you’re motivated and disciplined — this episode will hit home. Andrew and Kat reveal the overlooked reason most people struggle with food long-term, how it sneaks into your daily choices without you realizing it, and why fixing it has nothing to do with tracking every calorie or finding more willpower. You’ll learn the hidden drivers that keep people stuck and the main challenge. Some call this constant mental chatter “food noise” - but no matter what you call it, you don’t have to live with it.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Functional Health: The Path to Feeling Like Yourself Again - Why Isn’t It Mainstream? l 42 | 02 Sep 2025 | 00:47:19 | |
Perhaps you’ve heard “everything looks fine," but you still don't feel like yourself. Or maybe you want to be more proactive and not only see your provider when you're sick or in need of medication. In this episode, we break down why functional medicine - an approach designed to get to the root of your symptoms - isn’t mainstream. From insurance models that reward quick visits, to pharma-funded research, to the branding problem that makes “functional” sound woo-woo, we unpack the real reasons you may have never even heard about it. And most importantly, how to take charge of your own health today. (04:26) How insurance keeps doctors from digging deeper Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| How to Afford Anything (Without Making More Money) | Ep 41 | 26 Aug 2025 | 00:53:16 | |
Think you need a bigger paycheck to feel less stressed about money? Think again. (05:32) What every financial plan should start with Get the free decision guide from GoFishFinance here Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| PCOS Explained: Symptoms, Root Causes, and How to Take Back Control | Ep 40 | 19 Aug 2025 | 00:32:41 | |
PCOS is one of the most underdiagnosed, and misunderstood, conditions women face. In this episode, Kat shares her personal experience with PCOS, why symptoms can look completely different from woman to woman, and the real lifestyle shifts that help you take control of your hormones, weight, and fertility without chasing quick fixes.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Your Fitness Tracker Won’t Fix Your Health - Here’s What Will | Ep 39 | 12 Aug 2025 | 00:39:56 | |
Step counts, sleep scores, recovery metrics… none of it matters if you don’t know how to use the data. In this episode, we break down the real value of fitness trackers, why they fail so many people, and how to finally use them to create habits that stick.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| What Your Poop Says About Your Health | Ep 38 | 03 Aug 2025 | 00:27:26 | |
Are you afraid to talk about poop? We're not. In this episode, we unpack what your bowel movements reveal about your hormones, immune system, metabolism, and even skin. We’ll cover red flags to watch for (like color, smell, and timing), why “regular” doesn’t always mean healthy, and how to actually fix the root cause of your GI issues without relying on coffee or laxatives. Whether you’re chronically constipated or just want to understand what “normal” should feel like, this one’s for you. (02:18) Why poop is one of the best indicators of your health Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Fitness Products That Are All Hype & No Help l Ep 37 | 27 Jul 2025 | 00:20:39 | |
Smart scales. Detox teas. DNA-based diets. They all sound promising... but none of them are making a dent. In this episode, we break down the most overrated fitness products people are still buying and why they’re more distraction than solution. (03:22) Why smart scales do more harm than good Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Your Metabolism Isn’t Broken (You Just Don’t Understand It) l Ep 63 | 27 Jan 2026 | 00:44:40 | |
Most people think a “slow metabolism” means bad genetics or that they need to burn more calories. So they diet harder, add more cardio, and blame themselves when nothing works. In this episode of Fitness Casual, we break down what metabolism actually is and why it’s not just about weight or calories. We explain why metabolism is your entire energy system, how it adapts based on how you eat, move, sleep, and handle stress, and why trying to “speed it up” usually backfires. We walk through the six biggest levers that shape metabolic health, including muscle mass, thyroid function, mitochondrial health, caloric history, sleep, and stress. We also explain why chronic dieting slows your metabolism, why maintenance phases are critical, and how many people unknowingly downregulate their metabolism over time. If you’ve ever wondered whether your metabolism is broken, why fat loss feels harder than it used to, or why eating less keeps leading to plateaus, this episode will help you rethink the problem and focus on what actually works. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| 7 Quotes That Changed Our Lives (and Might Change Yours Too) | Ep 36 | 20 Jul 2025 | 00:29:04 | |
The right words at the right time can genuinely change your life. Or at least your perspective. In this episode, we each bring quotes that have shaped how we think, coach, and live. We explore how the mindset behind these quotes can improve your health, habits, and confidence. (03:03) When helping others goes too far Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Low Energy, No Progress, Always Starting Over? Face the Fear Behind It | Ep 35 | 13 Jul 2025 | 00:23:34 | |
We bet you didn't think we'd cover this topic. Fear isn’t always dramatic. In this episode, we explore how fear shows up in fitness, nutrition, and everyday life, and how to move through it without needing to be fearless. From gym anxiety to food choices, we unpack how fear quietly holds you back and what to do about it. (01:00) Real-life fears: Andrew and Kat joke about their biggest fear (04:36) Can you recognize your fear? Which ones are holding you back? (17:35) Unrealized fears - people-pleasing, and self-compassion Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Too Tired to Work Out? Do This Instead | Ep 34 | 06 Jul 2025 | 00:22:45 | |
We are realistic coaches and we know - motivation isn’t always there.
We share practical tips for how to stay consistent even on the days you don't want to show up. (00:43) Kat and Andrew's go-to workouts when energy is low Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| What to Say (and Not Say) When You Want Someone You Love to Be Healthier | Ep 33 | 29 Jun 2025 | 00:17:20 | |
If you’re reading this, it means you have likely cleaned up your habits, started feeling better, maybe even lost some weight. So now you’re thinking… “How do I get my spouse (or parent, or friend) to do the same?” (03:30) – The #1 mistake people make when trying to help a loved one get healthy (05:00) – Why “just trying to be helpful” can actually push them away (07:45) – A better way to influence without nagging, coaching, or judging (16:30) – A simple mindset shift that can protect your relationship while planting the right seeds Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| If Weight Loss Feels Impossible, This Is Why. Self-Worth with Coach Micky Lazic | Ep 32 | 22 Jun 2025 | 00:47:57 | |
How confidence, self-worth, and limiting beliefs shape your ability to stay consistent, take action, and trust the process. This is one of the few times a year we have a guest on. Micky was Andrew's coach several years ago and also a member of our program. She will help you shift your mindset to leave diet culture behind for good. Want our worksheet? Make a copy of this worksheet for yourself Want more from Micky? Find her here: https://www.instagram.com/the_elevate_way/ https://www.linkedin.com/in/mickykerwick/ (00:00) Kat, Andrew and Micky reflect on cringeworthy old beliefs about fitness and self-punishment
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Freaking Out Over a Number? Let’s Talk About the Scale | Ep 31 | 15 Jun 2025 | 00:22:21 | |
Struggling with the scale? In this episode, Kat and Andrew unpack why that number fluctuates, what it actually means about your health, and how to stop letting it mess with your head. Want help understanding scale fluctuations? Download this guide [00:00] Kat and Andrew kick off with a travel story that surprisingly mirrors how we view the scale... and why a number isn’t always what it seems. [02:10] They dive into the pros of using the scale, including awareness of long-term trends, weight maintenance, and catching subtle changes early. [06:43] How scale fluctuations reveal patterns like inflammation, food sensitivities, and overtraining [14:55] Cons of scale use, including emotional spirals, body image issues, and why the number alone never tells the full story of your health. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Healthy(ish) Dining Out: Real Strategies That Actually Work | 30 | 08 Jun 2025 | 00:17:28 | |
Are you trying to lose weight, or eat healthier, but find dining out throws everything off? You’re not alone. Restaurant meals are packed with sneaky calories and oversized portions. With a few smart tweaks you can enjoy your meals out without the side of regret. (00:14) Kat and Andrew chat their favorite cuisines and dining preferences (02:06) Mindful Drinking and Beverage Choices (04:16) Portion Sizes, Toppings, & Common Restaurant Traps (09:37) How to Handle Fried Foods, Desserts, & Making Healthier Choices Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Don't Start Over Every September. Use these Summer Travel Hacks (and still have fun) l 29 | 01 Jun 2025 | 00:19:45 | |
For the first “summer short” of the year, Kat and Andrew break down simple, realistic travel hacks to help you stay on track with your nutrition goals (without stress, guilt, or skipping the fun) (00:01) Andrew and Kat share their favorite ways to treat themselves when traveling (02:16) How to Avoid Travel Food Anxiety (04:54) Grocery Delivery & Airport Hacks That Actually Work (08:48) The Protein Problem on the Road (and How to Solve It) (17:44) Know When to Stick to Habits vs. When to Indulge Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Supplements You Need (And the Ones You Don't!) | Ep 28 | 25 May 2025 | 00:50:46 | |
In this episode, we give you the final answer to one of the most asked questions - "what supplements should I be taking?" We get into the importance of quality, bioavailability, and how to make informed choices to find what works for you. (00:01) Kat and Andrew discuss the crazy claims they see on product labels (02:48) Understanding the Supplement Industry (08:57) Quality and Bioavailability of Supplements (18:00) Top Recommended Supplements for Your Health (48:10) Honorable Mentions: Other Essential Supplements Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Dietitian? Nutritionist? Doctor? Making sense of your options for nutrition help | Ep 27 | 18 May 2025 | 00:49:18 | |
Are you confused about who to trust with your nutrition? Should you consult dietitian, a nutritionist, or a functional medicine doc? We break down what each one really does and how to know which is right for you. 0:01 – Bad Nutrition Advice Kat and Andrew have Heard 3:45 – Dietitian vs Nutritionist vs Functional Medicine Doctor 18:00 – Who Should Not Hire a Nutrition Coach 22:00 – What a Good Nutrition Coach Actually Does 41:00 – When to Know You're Ready for a Coach Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Truth About Body Fat (And Why Leaner Isn’t Always Healthier) l Ep 62 | 20 Jan 2026 | 00:42:03 | |
Instagram, magazines, and fitness culture glorify being as lean as possible, but no one talks about what it costs. In this episode of Fitness Casual, we break down what body fat actually is, why it’s essential for hormones, energy, brain health, and long-term resilience, and why chasing ultra-low body fat often backfires. We explain why “leaner” does not automatically mean healthier, how too little or too much body fat can both create real health issues, and what a sustainable, healthy range actually looks like for men and women. We also cover how body fat should be measured (and why most methods are misleading), why waist circumference and daily energy matter more than percentages, and how unrealistic standards from influencers and celebrities distort expectations. If you’ve ever felt frustrated chasing a number, comparing yourself to your past self, or wondering why fat loss feels harder than it used to, this episode will help you rethink what healthy really means. (00:03) Why being “shredded” is glorified and what no one talks about Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Inflammation - This One Word Might Explain All Your Symptoms l Ep 26 | 11 May 2025 | 00:47:36 | |
If you’ve ever felt tired, bloated, anxious, or stuck in a body that won’t change no matter what you do - this episode uncovers the invisible force sabotaging your health: chronic inflammation. Kat and Andrew cover what it is and exactly what to do about it. (00:01) Kat and Andrew’s personal stories reveal how acute inflammation shows up in unexpected and painful ways… from skydiving accidents to joint injuries. (05:33) What is inflammation? Acute vs. chronic, and why it’s important to know this (11:15) The wide ranging symptoms of inflammation (13:11) The root causes of inflammation (25:03) Actionable strategies to reduce inflammation Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Men vs. Women - Results Won't Come Until You Know the Differences | Ep 25 | 04 May 2025 | 00:35:55 | |
Ladies - are you tired of the men in your life getting results in half the time, with a fraction of the effort? Men - are you avoiding listening to this episode altogether and someone sent it to you? Probably! Until we all understand our own bodies, and each other, the results won't come. SCHOLARSHIP APPLICATION LINK HERE - https://altaforlife.com/scholarship2025 (0:46) – Andrew and Kat dive into gender differences in gym culture. (06:15) – Lack of Research and why women have higher body fat needs and greater challenges with fat loss. (14:44) – Hormonal differences - food cravings, weight changes, and mood. (23:01) – Societal differences - asking for help and more (33:21) – Parents - know this! Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Cholesterol Myth Debunked (and how to actually lower it) | Ep 24 | 27 Apr 2025 | 00:49:52 | |
Do you still think eating eggs will give you heart disease? Or do you still hear from your family members that red meat is bad for you? Let's set the record straight. Finally. (0:01) Andrew and Kat discuss biggest myths they believed (03:17) Cholesterol Basics (05:42) The History of Cholesterol Fear (17:06) Functional vs. Traditional Medicine (21:42) What Causes High Cholesterol (Beyond Food) (31:30) Natural Ways to Lower Cholesterol (37:45) Statins: Pros and Cons Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The Secret to Amazing Skin Starts from Within l Ep 23 | 20 Apr 2025 | 00:46:28 | |
Are you spending thousands of dollars on skincare products but not doing the right things for your internal health? Or maybe you've seen new symptoms like acne, dermatitis, etc. recently. So much of your skin health comes from the inside. (0:08) Kat and Andrew discuss their favorite skincare products (4:48) The skin, the skin barrier, and how our choices affect it (13:51) How to fix your skin (and find what's wrecking it) Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Europeans avoid obesity with these 3 simple habits - add them to your week | Ep 22 | 13 Apr 2025 | 00:29:55 | |
Did you know the United States ranks in the top 10 in the world for obesity? While all Western European countries don't break 50 (and most are in the 100+). Why is that? It's more simple than you think. (0:09) Kat and Andrew mention their favorite European memories and silly American tourist traps (3:30) Where America ranks in obesity vs the rest of the world (it’s shocking) (5:10) Big picture - why these habits matter (5:50) 3 major differences between Western Europe and the U.S. that make America so overweight Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Autoimmune Disorders are on the rise. How to prevent or mitigate these conditions | Ep 21 | 06 Apr 2025 | 00:42:29 | |
In the United States, an estimated 50 million people have an autoimmune disease. Unfortunately, they are still on the rise especially in developed countries. They can affect your weight, gut health, skin health, energy, life span, and so much more. Kat is a Functional Nutrition Coach with years of experience in autoimmune (including having an autoimmune condition of her own). Want help with your symptoms? Fill out our assessment here - Autoimmune Assessment (0:10) Kat and Andrew talk about the 1 thing they refuse to give up in their lives despite the exposure to toxins (4:05) What exactly is an autoimmune disease and how it does affect you? And what is included? (8:25) Specific causes and triggers (13:05) How to know if you might have an autoimmune condition (15:40) How Andrew mitgated his autoimmune symptoms (and related conditions) (18:40) You think you have an autoimmune condition. Now what? Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| The sole reason you can’t lose weight - stress. Let’s fix it | Ep 20 | 30 Mar 2025 | 00:38:17 | |
Stress is one of the main issues Kat and Andrew see every day with clients. It can significantly impact your mental and physical health. Not to mention it can lead to weight gain, high blood pressure, and so much more. Kat and Andrew cover all things stress and how to fix it. (0:09) Kat and Andrew cover their stress triggers and their favorite tool to reduce it (3:45) What exactly is it? Stress being misunderstood and what it really is. (7:15) The role of stress (and cortisol) on belly fat accumulation (15:00) The best steps you can take to actually reduce stress (NOT meditation) Want more? Join our April "Fit for Summer" challenge. Beginning on April 7th. https://www.altaforlife.com/challenge Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| These 5 health trends are not at all that healthy. Ditch them, and do these 5 instead | Ep 19 | 24 Mar 2025 | 00:58:20 | |
Unfortunately, much of what is marketed to you is not helping you lose weight, build muscle, or have more energy. Most of these trends may actually be doing the opposite. Kat and Andrew break down the 5 health trends are not at all that healthy, and the 5 to focus on instead. (0:10) Kat and Andrew discuss the health trends they got suckered into that didn't help at all. (6:06) 5 overrated health trends that are harming you more than helping you. (36:05) 5 underrated health trends that will actually help you lose weight, fix your gut, build muscle, and give you better long-term wellness. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Eliminate Cravings - understanding hormones, mindset, and other factors | Ep 18 | 16 Mar 2025 | 00:38:43 | |
Are cravings holding you back from hitting your goals? Or making you feel guilty when you’re making an effort? Kat and Andrew tackle all things hunger and cravings in this enlightening episode. (0:11) Kat and Andrew discuss their weird recent cravings (3:30) Do you have a sweet tooth? Here’s what that really means. The two hormones involved (11:50) The two factors you’re ignoring that significantly impact your cravings (19:11) Stop using willpower and do these tips instead Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| 5 Life-Changing Lessons to Get in Your Best Shape and Stay That Way - Kat's Journey | Ep 17 | 10 Mar 2025 | 00:41:32 | |
Kat may "look the part" today but she's been on a decade long journey herself, struggling with everything from body image to disordered eating to hormone dysregulation. She looks back on her journey and shares 5 lessons that can help you be healthy and stay healthy forever. (0:08) Andrew and Kat talk first impressions and how quickly people are to judge. (3:50) Kat's 5 lessons, what they mean for you, and what to do next. Want more from Kat? Join our AltaLife community in the link below to get access to our upcoming trainings and challenges. For free. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Low Libido Isn’t a Sex Problem - It’s a Health Signal | Ep 61 | 13 Jan 2026 | 00:28:52 | |
Low libido isn’t about sex. It’s one of the clearest health signals your body sends, and most people ignore it for years. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Are you in shape? Here are the 5 simplest ways to be fit for life | Ep 16 | 03 Mar 2025 | 00:38:50 | |
Stop letting unhealthy people with 6-packs tell you what being fit means. Here are the real ways to know (0:13) Andrew and Kat discuss the absurdity of the Presidential Fitness Test and their least favorite parts of it. (2:24) Making sense of all the conflicting information out there that try to define fitness (3:50) Biomarkers (7:48) Morning/day indicators (12:35) Acceptance/Pride (17:48) Seeing and Measuring Improvement (22:24) Minimum fitness tests (revamped President Fitness Test!) Want more help? Click the link below to go to our website and book a free consultation. Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| 5 life-changing lessons from Andrew's 15-year journey | Ep 15 | 23 Feb 2025 | 00:43:04 | |
(0:08) Kat and Andrew revisit their first interaction/first impressions of each other. (4:50) How to incorporate these larger lessons vs. building bite-sized habits (6:45) Number 1 - The correlation between your job and your health (12:57) Number 2 - The little-known impacts of your diet (17:16) Number 3 - Re-prioritization (25:25) Number 4 - Everyone is faking it! (31:01) Number 5 - The one action all smart people have in common (39:51) How you can take action today based on these lessons Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Picky Eaters - How to Raise Kids with Healthy Eating Habits | Ep 14 | 19 Feb 2025 | 00:36:16 | |
In this episode, Kat and Andrew are joined by Lauren Kelly, registered dietitian and mom of two. If you want more on this topic, come to our free training. The first 50 people to register will receive an invite to a live training session with Lauren, a replay of the training, and a comprehensive guide featuring all of Lauren's favorite tips, a snack list, and more. Sign up here - Beyond Beige: Training for Picky Eaters. (0:19) Kat, Andrew, and Lauren discuss the foods they don't eat even as adults (05:05) Why building healthy habits is so important with kids (and it's not too late to start) (12:19) Lauren's top 10 tips for navigating picky eaters and building healthy habits (35:00) How to get more tips and how to access our live training on this topic Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||
| Episode 13: Popular pills - Three everyday medications that are hurting you more than helping you. And what to do instead. | 12 Feb 2025 | 00:46:08 | |
(0:16) Kat and Andrew tell their personal crazy experiences with specific OTC medications. (2:55) Why Kat and Andrew are covering this topic even though they're not doctors or pharmacists. And why you should trust them. (4:05) The importance of addressing the root cause. (6:00) Number 1 - NSAIDs a.k.a. Advil/Motrin/Aleve and what to do instead (19:05) Number 2 - PPIs a.k.a. Prilosec, Nexium, Prevacid and other medications for acid reflux. And what to do instead.
Order a comprehensive functional lab here (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment so we can give you a step by step plan to finally look and feel your best. Follow Andrew https://www.instagram.com/andrewhayeslife/ | |||