Not Your Quick Fix

In this week's episode, your hosts are deep diving into metabolic adaptation!

"Metabolism" is a frequently used word in the fitness industry’s marketing, and Kylie and Kara break down exactly what your metabolism is, how it works, and everything you need to know to optimize it.

They share how dieting impacts your metabolism and why your metabolism “adapts”, why a reverse diet is so crucial after a dieting phase, the hormonal impact of metabolic adaption, and more!

This week, your hosts take a small break from health, fitness, and mindset content to bring you the type of podcast they often joke that they are... a Taylor Swift podcast.

Long-time listeners know that Kylie and Kara are Swifties and even attended The Eras Tour together last summer, and this week they have a fun bonus episode for their fellow Taylor Swift lovers (or maybe just for anyone wondering what all of the hype is about!).

They do a deep-dive on Taylor's latest release, The Tortured Poets Department (TTPD) -- including their favorite songs, least favorite songs, their thoughts on who the songs are about, literary/lyrical analysis and hidden meanings in many of the tracks, and so much more.

Your hosts had a blast doing this episode, and hope that you enjoy the fun, too! Don't worry -- they'll be back next week with more of your usual content :)

This week, your hosts welcome Meredith Paci to the podcast. Meredith is functional health and wellness coach, the co-founder of Fortify Health Coaching, and an absolute wealth of knowledge!

Meredith joins Kylie and Kara for a powerful conversation about women's health and fitness journeys as they age, and as they approach perimenopause and post-menopause.

They cover when menopause starts for most women, the most common symptoms, struggles, and hormonal fluctuations, how menopause impacts weight loss, and what shifts can be made in your lifestyle and routines to help with this adjustment. They also dig into the general "dread" surrounding menopause and how women can shift their mindset to a more positive one.

This episode is incredibly valuable, and an empowering resource for women who are physically or mentally struggling with menopause and/or aging in general. This serves as a launching pad to shift the negative narrative that so many women have around this period of their lives.

This week, Kylie and Kara welcome their friend, Alex Allen, to the podcast!

Alex is a "No BS” online health and fitness coach. She joins your hosts to chat about the ways her health and fitness journey has matured and changed over the years, shifts she's made in her mindset to create a more sustainable lifestyle and move away from diet culture, and how she's helped her clients do the same.

They also dive into comparison on social media, and the internet trolls that love to live both in the comments section and who create content themselves. Alex discusses how to handle these people and navigate your journey despite those who may be trying to bring you down.

In this week's episode, Kara and Kylie welcome Kara's friend, Laura Gillikin to the podcast! Laura is a fellow online Registered Dietitian specializing in weight loss and functional health for busy women!

Laura joins the podcast for an extremely helpful episode on all things meal planning and making food FUN again! Many times, people give up on their nutrition goals because they feel overwhelmed by what to eat or simply because they're just bored with food. We're here to change that!

Laura helps us break down how to meal plan instead of meal prep (especially as a busy woman), how to know what to buy at the grocery store, foundational components that each meal should have, how to make old meals feel new, how to pack more fiber and protein into your meals, staple food ideas, and more!

This one is PACKED with nutrition ideas and tips that you don't want to miss!

This week, Kylie and Kara are breaking down the pros and cons of the popular challenge "75 Hard."

As we head into warmer months, many individuals start panicking about not yet having their "summer body" and consider challenges like 75 Hard without understanding the potential consequences, or having the knowledge to successfully try a more sustainable solution.

Your hosts go over rules of 75 Hard, the aspects of it they agree with, and of course, the red flags.

If you've been debating if 75 Hard should be your next move, this episode is for you!

In this week's episode, Kara and Kylie welcome Kara's friend, Joey Gast to the podcast! Joey is a Registered Dietitian, online nutrition and fitness coach, and simply a wealth of knowledge!

Joey joins the podcast for a juicy episode on 8 of the most common nutrition and fitness misconceptions! Together, Kara and Joey dive into topics like metabolic adaptation, intermittent fasting, net carbs, diet soda, cellulite, meal frequency, reverse dieting, gaining muscle, and more! Joey breaks down the science behind many of these misconceptions and what you should ACTUALLY be focusing on to reach your body composition goals.

This one is PACKED with insight that you don't want to miss!

This week, Kara and Kylie dive into natural ways to track your cycle to help prevent pregnancy without hormonal birth control, as well as how you can track ovulation for trying to conceive!

Your hosts cover how to know when you're ovulating, when you can get pregnant, understanding your body’s biofeedback signals, and other alternate natural methods of pregnancy prevention.

In this week's episode, Kara and Kylie welcome Sarah Bishop, to the podcast! Sarah is an online health and fitness coach with a diverse background in functional health, bodybuilding, and who has her own history with an eating disorder. She is also the co-owner of Fortify Health Coaching.

Sarah joins the podcast to discuss her journey with anorexia and the steps she took to overcome it. Together, the girls dive into what anorexia looked like for her, where it stemmed from, what her recovery process was like, and the professionals she worked with. Sarah discusses the negative biofeedback and symptoms she experienced with her body during this time. She also breaks down the important role that tracking macros, educating herself on what food does for the body, and getting into strength training / building muscle played in her journey.

Sarah is a wealth of knowledge when it comes to all things health and fitness, and there are tons of valuable nuggets in this episode, whether or not you struggle with an ED.

In this week's episode, Kara and Kylie welcome Kara's friend, Olivia Castellanos to the podcast! Olivia is an online Registered Dietitian who specializes in mindful eating, confidence, and disordered eating.

Olivia joins the podcast for an incredibly valuable episode. Together, the girls dive into the importance of an "all foods fit mentality" and why a healthy relationship with food is so crucial, even when wanting to lose weight. Olivia also discusses how she has cultivated massive confidence in herself / her body and gives listeners tip on how to be their most confident self, how to let go of other people's opinions, and how to dig into the deep-rooted mindset issues that may be holding you back from reaching the goals you're looking to achieve.

This week, Kylie and Kara welcome their good friend, Jasmine Barber, to the podcast. Jasmine has worked as a pediatric ICU nurse for eleven years, and joins your hosts for a chat about how she has balanced her health and fitness goals with a hectic nursing schedule.

Jasmine formerly competed in bodybuilding as well, and had to balance that during her time not only working as a nurse, but also working night shift. She shares some ways that she made her nutrition work, how she scheduled her workouts through the week, and the mindset required to make it all happen. Jasmine also shares how she has reshaped her life since leaving competing, and the ways that she maintains a healthy relationship now with her body image, her mindset, and her health and fitness routines.

Kylie, Kara, and Jasmine also discuss conventional medicine, and how Jasmine felt working in the conventional medical space as someone who is well-versed on holistic and functional health practices. They dive into the importance of both, and the balance they hope individuals can find and have access to.

Your hosts are back this week to discuss a very nuanced conversation: how to have self-love and respect while still desiring healthy weight loss.

One of the most important aspects of a health and fitness journey is being able to accept yourself and your body at every stage, even when you desire to change your body. The ladies walk you through some important items to be aware of and think about when wanting to change your body composition, and how to go about this process in a way that still honors your body and prioritizes self-love + acceptance.

Related Episodes:

In this week's episode, Kylie and Kara welcome Nicole Nyerick to the podcast! Nicole is an Integrative Dietitian, specializing in gut health, hypothyroidism, and PCOS.

Nicole joins Kara and Kylie for a deep dive into Hashimoto’s Hypothyroidism. Nicole shares her own journey with thyroid health and her Hashimoto's and thyroid cancer diagnosis. Together, your hosts and Nicole discuss the signs and symptoms of Hashimoto's, how to test for it, the most common triggers and root causes of Hashimoto's, and specific nutrition recommendations for those with the diagnosis. They also share specific tips and strategies that can be implemented in terms of lifestyle, exercise, environment, managing GI health / testing for underlying GI issues, and more.

This week, your hosts welcome Registered Dietitian and online health and fitness coach, Haylee Colannino, to the show. Haylee is a wealth of knowledge whenever it comes to all things women's health, gut health, and hormones!

Together, they dive into all things IBS and why it goes much deeper than simply a diagnosis. The girls define IBS and its primary symptoms, underlying issues that are often creating "IBS" symptoms (that most docs won't test for), whether or not the low-FODMAP diet is helpful, and further testing to help you gain more insight into your GI issues. They also discuss nutrition, lifestyle, and supplementation strategies to help manage and improve your IBS.

If you've been diagnosed with IBS and feel like you still don't know how to fix your GI symptoms, this episode is for you!

Your hosts are back this week with everything you need to know if you want to drop 30 lbs in 2024!

Kylie and Kara provide a step-by-step guide to assessing your starting point and whether or not it's the right time for you to diet, how to come up with your caloric intake, how to set up your workouts and cardio, important hormonal markers to look for, the foundations of success in a fat loss phase, and how to accurately track and measure your progress. They also share how to tell if you've truly hit a plateau, and the methods that work best for pushing past one if you have.

Related Episodes:

This week, your hosts are back after their holiday break with the first episode of the new year, and they're diving into a long-awaited topic.. cholesterol! Cholesterol is a blood marker that is very demonized, but Kara and Kylie are here to break down why it may not be so bad after all.

They start by defining cholesterol and its functions in the body before diving into the different types of cholesterol and their "normal" levels. They also share important blood markers that can be even better predictors of heart health outside of just total and LDL cholesterol, reasons your cholesterol may be elevated that you might not have thought of, and diet and lifestyle factors you can implement to help improve your cholesterol levels.

In this week's episode, your hosts share what they've got planned for the holidays, what's been going on in their personal and professional lives, what some of their goals for 2024 are, and what they want to leave behind in 2023.

It's been a transformative year for Kara, Kylie, and the Not Your Quick Fix Podcast, and it felt important to take the time to recap everything they've learned and how they plan to use those lessons moving forward -- as well as to take the time to express gratitude for the things in their life (especially all of their loyal listeners!).

This will be the last episode of 2023 as your hosts take a short holiday hiatus, and plan to return weekly on Monday January 8th. Happy Holidays!

This week, your hosts welcome Katlyn Adams to the podcast! Katlyn is a soon-to-be Registered Dietitian with a degree in Biochemistry, and a former dietetic intern of Kara's for the Functional Fat Loss Academy.

Katlyn joins Kylie and Kara to deep dive into one of the terms most commonly thrown around in the health and fitness world: inflammation.

They share what the most common inflammatory diseases of the body are and break down the basics of how inflammation works in the body. They also dive into the concept of having a "strong immune system," and how the immune system truly works.

Additionally, Katlyn goes over some of the most important anti-inflammatory food components, which foods you can incorporate into your diet to help better manage inflammation, and simple ways to start incorporating more anti-inflammatory foods into your diet.

This week, your hosts welcome Kara's friend and Registered Dietitian, Gianna Beasley, to the show. Gianna is not only an RD, but also an online health and fitness coach, Certified Personal Trainer, and has a big functional health background.

We're having a very nuanced conversation surrounding GLP-1 medications and Gianna's one-year journey with taking Mounjaro. With her diagnosis of PCOS, insulin resistance, and a few other autoimmune conditions, Gianna gave Mounjaro a try after implementing all of the necessary diet, exercise, and lifestyle changes to improve her health.

Together, we have a very open conversation about why Gianna chose to start Mounjaro, who should and should not be taking GLP-1 medications / weight loss medications, using these medications the right way, pros and cons, common side effects, the changes that she's seen in her health and physique, how its impacted her relationship with food, and more.

We understand that this is a very sensitive subject to many, and Gianna is a trusted source to discuss the complexities of medications like these. This episode is full of value and important context that helps you to see the bigger picture!

This week, your hosts welcome Kylie's friend from the Austin comedy scene, Allison Wojtowecz. Alli is not only a talented comedian, but a health junkie with a degree in Kineseology and a copywriter / social media strategist.

As a woman of many talents and interest, Alli stays incredibly busy and in this episode, Kylie and Kara chat with her about her diverse background, balancing health and fitness through all of the chaos, and why it's so important to her to organize her weeks according to her priorities and goals.

This episode is a valuable resource for others with busy schedules or unconventional work schedules, and an excellent source of inspiration to follow your dreams and put in the work to make your dreams and dream lifestyle happen.

This week's episode is a re-release from last holiday season (episode 75) that your hosts thought may be a good refresher as you head into all of the upcoming Thanksgiving, Christmas, and New Year's festivities!

Kylie and Kara break down everything you should AND shouldn't focus on throughout the holiday season when it comes to your health and fitness goals. November and December tend to be a really stressful time for those who are on a weight loss, or even health, journey and it really doesn't have to be!

Your hosts give plenty of tips and guidance to navigate (and enjoy) the Thanksgiving, Christmas, and New Year's madness without sacrificing your progress. They also explore why continuing with your coach, or even getting started with one, is incredibly beneficial at this time of the year.

If you've been putting off starting your journey because of the upcoming holidays, have just been a little worried about staying on track during them, or are nervous you won't be able to enjoy all of the festivities and reach your goals, this episode is one you don't want to miss!

Related Episodes:

In this episode, Kylie and Kara chat about the data you SHOULD be focused on in your fitness and health journey as opposed to what so many individuals choose to focus on...which only ends up holding them back.

It's tempting to want to zero in on trends and data (such as the scale), but it's much more important to step back and look at your averages (as well as other non-scale/data-driven wins) to help you stay more neutral mentally.

The more you stress your progress, the less progress you make -- and your hosts are diving in this week to give several client and personal anecdotes to support this.

Related Episodes:

Episode 87: The Highs and Lows of Hormonal "Healing" with Sarah and Kenny Lipton

This week, your hosts welcome their good friend and nutrition mastermind, Kelly Igo, to the podcast. Kelly is an online fitness and health coach, and a soon-to-be registered dietitian.

Kylie, Kara, and Kelly have a not-so-basic discussion on the basics of macronutrients. Together, they break down the importance of looking at macros versus just caloric intake, and why macro tracking is such an important tool.

Furthermore, Kelly breaks down each macronutrient (carbs, fats, and proteins) in detail -- covering each macro's importance, role in the body, how much is necessary for optimal function, and the best sources.

Related Episodes: Episode 27: Do I Have to Track Macros Forever? With Macey McIntosh

In this week’s episode, your hosts discuss the importance of trusting yourself, being your own authority, and how a foundation of self-trust will allow you to overcome indecision more confidently.

Kara and Kylie open up about times in their own lives where they’ve struggled with indecision for many reasons ranging from anxiety, worrying what others think, not taking time to truly check in with yourself and look inward, and the fear of failure.

Whether It’s in your career, your passions, your fitness and health journey, or your relationships/friendships, trusting yourself and allowing yourself to stand firm in your decisions will drastically improve your life and well-being. This episode hopefully helps inspire you to do so!

This week, your hosts welcome Kelsey Thomas to the podcast! Kelsey is a Registered Dietitian and online coach, specializing in fertility, prenatal, and gut health.

With her wide knowledge of fertility health, Kelsey joins Kara and Kylie to discuss some of the most common fertility issues and disorders, what needs to happen in the female body for women to be fertile / to ovulate regularly, top lifestyle factors and foods / nutrients to support fertility, and things to avoid when trying to conceive.

This episode is a wealth of knowledge for any women hoping to or having difficulty trying to conceive, wanting to have healthy pregnancies, or even just women looking to keep their hormonal health as optimal as possible -- with or without the prospect of children.

Related Episodes:

Episode 105: Best Vitamins and Minerals for Period Health

In this week's episode, your hosts welcome back Courtney Kutzer to the podcast! Courtney is an online health and fitness coach who works closely with Kara as an assistant coach for the Functional Fat Loss Academy.

Courtney joins the podcast again this time to chat with Kylie and Kara about her recent mindset coaching certification and the ways it has impacted her coaching practices and client results. Together, Courtney, Kara, and Kylie discuss self-awareness and why it is so crucial to behavior change, how much your mindset plays a role in your fitness and health journey, and why a growth mindset is necessary for true, lasting success. They also dive into neuroplasticity -- the mind's "trainability" to adapt and grow, and form new habits/ditch bad ones. Lastly, Courtney shares some strategies that have been most effective for herself and her clients to reframe stress and negative thought patterns.

If you feel like you've been doing everything right in your journey and are struggling to see results, OR you are struggling to even get started/with a lack of belief in yourself...this episode is a must-listen, or even just can serve as a reminder to keep your mindset on the right track as you continue through your journey!

Related Episodes:

Episode 51: In-Person Training vs Online Coaching with Courtney Kutzer

In this week’s episode, your hosts return with an important conversation about how much their mindsets have changed surrounding travel / vacations and also how much growth they've seen in their relationship with food and themselves. With Kara being in the midst of a month-long travel period and Kylie having multiple trips and events as well, they reflect on how they either used to self-sabotage during travel or how they felt extremely restricted.

Now, they're in a much different headspace and healthier relationship with food and their bodies. They also discuss the decisions they've made to be able to maintain their weight and simply say YES to making memories, without the stress around food.

If you struggle with self-sabotage or feeling like you go into "all or nothing" mode when you travel or have events, this episode is for you!

Related Episodes:

Episode 14: Are You Self-Sabotaging?

In this week’s episode, your hosts return with an update on Kara’s personal hormonal health journey. Kara opens up about the struggles she’s been having with keeping a regular menstrual cycle after over 2.5 years of "doing the work", what her current lab work is showing, and both the mental and physical frustrations she’s had throughout this journey to optimize hormone health. 

Under her coach’s guidance, Kara recently finished a hormonal flush protocol, and she also shares what that entails, why they chose to implement it, and how she was feeling throughout it and now after its completion.

If you’ve been struggling in your health or fitness journey because you feel like your body is working against you, Kara and Kylie hope that this episode serves as a reminder to keep moving forward and trusting the process (and the guidance of your coach).

Related Episodes:

Episode 77: Do You Need to Detox? with Leslie Monnette

This week, Kara and Kylie welcome a former guest, Letisha Bates, back to the podcast! Letisha is an acclaimed PCOS coach, licensed nurse, and future dietitian.

Letisha joins your hosts to share her recent Endocrine Collective rebrand, and dive further into common misconceptions and frequently asked questions surrounding PCOS. They give advice on how to approach doctor's appointments and how to be prepared if you suspect you have PCOS, including specific labs to request, and the nuances around the use of medication for PCOS versus natural approaches (and how to combine these items). Additionally, they weigh in on how soon before trying to get pregnant someone should come off of hormonal birth control, and why you may need to work a little harder through a post-birth control transition to regulate your cycle and fertility. Lastly, they discuss nutrition strategies that are beneficial for PCOS, and whether or not you HAVE to go gluten/dairy free.

Letisha is a wealth of knowledge when it comes to PCOS, and this episode is packed with value!

Related Episodes:

Episode 32: How to Manage PCOS with Letisha Bates

This week, your hosts are diving into a very important topic when it comes to period health: vitamins and minerals. You're probably aware that micronutrients (and also macronutrients) play a huge role in PMS symptoms, regular periods, and overall endocrine function. But which ones are the most crucial to your menstrual health and what foods can you eat to get them in? Kara and Kylie are breaking it all down for you in this week's episode.

If you're someone who struggles with painful periods, estrogen dominance, irregular cycles, terrible cramps, period cravings, chronic headaches, fatigue, difficulty sleeping, etc -- this episode is for you!

This week, your hosts welcome special guest, Nick Riell. Nick is a friend of Kylie and Kara's, and an online health and fitness coach who specializes in maximizing sleep quality.

In this episode, Kylie and Kara chat with Nick about the integral role sleep quality and quantity plays in your health and fitness journey. They chat about how Nick got into his passion for helping others improve their sleep, how poor sleep can impact your fat loss progress, specific hormones and your metabolism, your food behaviors, and overall health. They dive into how much sleep you should be getting, the importance of the quality of the hours you are getting, and they share tips for improving sleep and sleep hygiene.

Been dieting, and not getting the results you want? In this week's episode, Kylie and Kara are here to help you figure out why.

Every individual journey is different, but there are a lot of commonalities among the clients your hosts have worked with when it comes to dieting struggles. Kylie and Kara break down the top five reasons they see individuals struggling to reach their goals (and how they've gone about helping them break through and get results).

Listen to this episode to find out if you've been making any of these mistakes on your fitness journey, and how you can start redirecting to find success!

This week, your hosts welcome online fitness coach, and good friend, Justine Benzinger to the podcast. Justine specializes in helping women get their dream bodies, and their dream lives, by embracing vulnerability, discovering inner confidence, and finding their power.

Justine joins Kara and Kylie for a conversation about the journey to finding true balance in a fitness or functional health journey, and opens up about the impact major life changes and/or trauma can have on your body, and on your routine and goals. She discusses how she moved through her divorce, several big cross-country moves, re-entering the dating world, and keeping up with a social life while still prioritizing her health and well-being. The ladies also discuss the sacrifices that need to be made during a functional health journey and the struggles of being “all or nothing” when it comes to holistic health overall.

This episode is full of wisdom. You don’t

want to miss it!

In this episode, Kylie and Kara are doing a deep dive on one of their *favorite* vitamins -- Vitamin D!

Your hosts wanted to deep dive on this topic because many people are Vitamin D deficient, and they hope that through this episode you gain a better understanding of not only what Vitamin D actually is, but all of its many benefits and why it is so important for you to get enough. They cover everything from the symptoms of low Vitamin D, how to test your Vitamin D levels, why you may be deficient, and how and where to get more Vitamin D naturally and through supplementation. As many people do know, sunlight is one way to get more Vitamin D, and so additionally, they cover the importance of sunlight exposure beyond just boosting Vitamin D levels.

This week, your hosts are here to celebrate a huge personal milestone -- the 100th episode of Not Your Quick Fix Podcast! And they're celebrating with an in-person listener Q+A!

Kara and Kylie, of course, recap finally getting to go to Taylor Swift's The Eras Tour together, and dive into questions about everything from starting a fitness and nutrition podcast / business to craziest friendship moments and how their friendship has held up through career shifts to their favorite moments of the last 100 episodes to their biggest client wins this year... this episode was a fun ride looking back at 2+ years of podcasting.

Your hosts hope you enjoy this episode, and are so grateful for your loyal listening over the last 100 episodes.

This week, we are excited to welcome Dasha Agoulnik to the podcast! Dasha is the owner of CorePerform, a Registered Dietitian, and an online health and fitness coach who has a heavy background in nutrition research. Dasha specializes in gut health, hormones, and metabolism optimization, and is an absolute wealth of knowledge!

Dasha discusses some of the most common issues she sees in her practice (one being SIBO), the root causes of these GI issues and how they can relate back to hormone health, and how to improve these issues through diet and lifestyle. Dasha and your hosts also dive into the best methods for gut health testing, why food sensitivity testing is not reliable, gut health supplements, and more!

If you're someone who deals with chronic GI issues or you're wondering where to start when it comes to your gut health journey, you're going to want to give this episode a listen! There's a lot of gut health myths out there, and we're here to give you the FACTS.

In this week's episode, Kylie and Kara answer the question "are summer bodies really built in the winter?"

Spoiler alert: They are.

If you find yourself scrambling every spring/start of summer to try to lose those few extra pounds for your "bikini" body...first, your hosts want you to remember that EVERY body is a bikini body if you want it to be. But they also want to be real with you that if you do have transformation goals to look and feel your best for the summertime, you need to start a lot sooner and you likely need to do things differently than you've done in the past when it comes to your approach.

Give this episode a listen to hear why when you start matters, and how to make sure you finally lose weight not only healthily, but in a way that allows you to keep it off and not keep repeating the diet cycle every year when summer is creeping in.

This week, Kylie and Kara are focusing more on the mindset side of personal development. With Kylie's recent comedy journey as a catalyst, your hosts discuss working through fears of failure and judgment in pursuit of your goals.

Both Kylie and Kara share the feelings they went through taking the road less traveled as young entrepreneurs and the anxieties that occur when you step outside of your comfort zone or what is the "norm" for everyone around you. They provide reassurance that while these fears and anxieties are normal, they CAN be overcome and you shouldn't let them hold you back.

Whether it's a hobby or passion you're interested in, a career path, or your health and fitness journey/the act of hiring a coach, you have to put yourself and your happiness first and not let the "what if's" or others' perceptions of you cause you to stand in your own way.

This week, your hosts are excited to welcome a very special guest, their friend Dr. Hannah Brandt, to the podcast. Hannah is a Doctor of Physical Therapy, an Integrative and Functional Nutrition Practitioner, and online health and fitness coach! Hannah always brings the truth bombs when it comes to health, hormones, and fat loss -- and that holds true in today's episode!

Together, the girls dive into all things Post-Birth Control Syndrome (PBCS). Hannah discusses her decision to transition off of hormonal birth control, how she prevented pregnancy during that time, and the changes she made from a nutrition, fitness, lifestyle, and mindset standpoint to support her body. Your hosts and Hannah also dive into the changes and issues that birth control can create within the body, and Hannah discusses the difficulties she experienced with her body (very similar to Kara), as she gained 20 lbs and lost her period for an entire year post-birth control.

You don't have to be on birth control or even deciding to transition off of it to get a TON of value from this episode. If you're going through any sort of hormone healing or health journey, this one's for you. 

This week, your hosts are excited to welcome a very special guest, their friend Raisa, back to the podcast. Raisa is a Registered Dietitian, online health and fitness coach, and works as an assistant coach for DLD Nation. She is also an absolute wealth of knowledge regarding hormonal and women's health.

Kara and Kylie are not only hyped to chat all things Eras Tour with Raisa (the three of them are going together this June), but to chat all things postpartum, as Raisa is a brand-new mom.

Raisa opens up to Not Your Quick Fix about her journey through pregnancy and into postpartum life, how her health and fitness routine has changed, c-section birth, giving herself grace as her body changes, trying to avoid comparing herself to other moms/pregnant women, tips for breastfeeding, and the mentally tough parts of postpartum that not a lot of people share with expecting (or new) mothers. 

This episode is highly valuable to any other new moms, or moms-to-be, and we hope you take something important away, or at least feel less alone in your journey by hearing Raisa share her story. 

In this week's episode, your hosts dive deep into all things low stomach acid. Many people struggle with GI symptoms such as acid reflux, heartburn, bloating, and more. While the majority of the population is often told they have too much stomach acid and are then prescribed an acid-blocking medication, Kara and Kylie are here to help you understand why that actually may not be the case or best route.

Your hosts dive into common misconceptions around stomach acid, its important roles in your body, the GI issues we can see if we don't have enough stomach acid, and also, how to improve stomach acid levels / optimize overall digestive capacity. If you've been struggling with these chronic GI issues, this episode is for you!

In this week's episode, your hosts dive into the hot topic of motivation. Many people struggle to start, or continue, their health and fitness journeys and blame it on a lack of motivation. The reality is that no one is motivated all of the time, but those who succeed have found a way to keep moving forward anyway. How do they do it?

Kylie and Kara have the answers for you as they dive into the issues behind relying on motivation, how the process of motivation, action, and results really works, and how you can get around slumps and push through periods where your motivation is lacking.

This week, Kara and Kylie welcome long-time friend and Online Health, Fitness, and Bodybuilding Coach, Anthony Spada to the podcast. Anthony works as an online coach for Team Miller Elite and is the host of his own successful podcast, Ace of Spada Podcast. As a bodybuilder himself, Anthony has made not only an incredible physical transformation, but also mental transformation throughout the last few years of his journey.

Anthony joins your hosts to discuss all things training today, which he is an absolute wealth of knowledge on. He breaks down some of the most common mistakes he sees people making when it comes to training, common variables that hold people back from making progress in the gym, how the mindset plays a HUGE role in training progress, and tips for getting the most out of your training sessions when it comes to performance, recovery, nutrition, etc.

If you struggle with training intensity or feel like you're "putting in the work" at the gym but not getting anywhere, this episode is for you!

Kara has officially wrapped up her long-anticipated fat loss phase, and in this episode, she's giving you all the details! Updates on Kara's post-birth control, hormonal healing journey have been shared throughout many episodes, and even the focus of a few, so listeners know how hard she worked to get to this fat loss phase!

Kara breaks down how long she was dieting, what her protocol looked like, the results she achieved, and how she feels about where she is now. Kylie and Kara also use Kara's fat loss phase as a discussion point to reiterate the importance of consistency, aligning your expectations with your actions, patience, and everything else it takes to have what is considered a successful fat loss phase.

This week, Kylie and Kara are diving into some hot, trending topics in the health and wellness world.

First, your hosts address the recent viral videos of Gwyneth Paltrow's "wellness routine," which includes clips from a recent podcast she was interviewed on. They dive into why it is so important to do your research and understand context of the information you're seeing online, and the responsibility wellness influencers have to provide context as well.

Next, they cover the current Ozempic craze. Ozempic is intended to treat Type 2 Diabetes, but is currently gaining popularity and being prescribed off-label for weight loss. Kylie and Kara break down how the drug (and others like it) works, what and who it's intended for / can be beneficial for, the side-effects, and they also present some of the potential long-term issues with using the drug specifically for weight-loss.

Both of these conversations are a reminder that context is key in every scenario, and that what works for one person is not what should be utilized for everyone. It is also a reminder to always prioritize your health and remember that quick fixes usually come with consequences, and a not-so-quick recovery process.

Jia Tolentino Article:

This week, Kylie and Kara welcome Registered Dietitian, Carolyn Kelk to the podcast. Carolyn works as a gut and metabolism dietitian in the online space, and helps women find the root cause of their issues to be able to fuel their metabolism and support their gut health, while also helping them to improve their body image and confidence along the way.

Carolyn shares her own journey with hormone health issues, and how she got to where she is now, but also joins your hosts for an important conversation about cortisol. They dive into what cortisol is, why it's so important, and why/how it's gotten a bad reputation (as well as why it isn't all bad!). They also address the causes and symptoms of both high and low cortisol, and the best testing methods to discover where your levels are at. Finally, they leave you with nutrition strategies, lifestyle changes, and supplementation methods to support and fix high and low cortisol levels.

If you suspect that you have a cortisol imbalance or struggle with chronic stress, this episode is for you!

Kylie and Kara are back this week with a very emotional, and hopefully, very impactful episode. In honor of National Eating Disorder Awareness  (NEDA) Week happening recently, your hosts open up about their own history, and even sometimes current struggles, with disordering eating. They share their own experiences with binging, purging, diet pills, and more -- and most importantly, their journey to a place where they feel happy and healthy in their relationships with food and fitness. 

They also leave the audience with some of their own tips and suggestions for more mindful eating, and navigating a fitness journey where you have goals you want to reach, without finding yourself falling back into destructive behaviors.

Kylie and Kara hope that, if anything, this episode helps anyone who is struggling feel less alone and that it is always okay to reach out for help.