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You're here because you're in the healthcare gap.
You're already doing the basics of exercise and eating healthy.
But you're also not so sick you need the care of a doctor.
You want answers that help you live your best life proactively.
If you’re burned out on diets, confused by your symptoms, and tired of being told “everything looks normal,” this show is for you.
Hosted by functional nutritionists Andrew Hayes and Kat Best, we cover the health issues most people struggle with but rarely talk about. Gut problems. Hormone chaos. Fatigue. Cravings. Mood swings. The difference between sustainable fat loss and trendy weight loss. Irregular poops. (Yes, we said it.)
Each week, we give you the tools to actually feel better - without crash diets, supplements you don’t need, or 4AM workouts.
No shame. No perfection. Just more clarity, not more effort.
Subscribe now and say goodbye to guessing on your health.
66 Episodes
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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...
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, immunit...
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...
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 ...
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 ...
Low libido isn’t about sex. It’s one of the clearest health signals your body sends, and most people ignore it for years. In this episode, we talk about why your sex drive disappears and why it has nothing to do with willpower, aging, or “just being busy.” We break down how stress, hormones, sleep, medications, emotional load, and under-recovery all shut down desire, and why libido should be treated like a vital sign. We also get into the male–female differences no one explains, the medicat...
We’re told to “love ourselves as we are,” but also to “be our best self.” No wonder everyone feels confused about wanting to change their body without feeling guilty about it. In this episode, we break down why wanting change isn’t toxic, shallow, or a sign of low confidence. It’s human. We talk about how body positivity went off the rails, how comparison keeps people stuck in perfectionism, and why a body-neutral mindset actually leads to healthier thinking, better habits, stronger performan...
Most people are terrified of red meat… not because of facts, but because of headlines. For decades we’ve been told it shortens your lifespan, clogs your arteries, and needs to be swapped for plant-based everything. But when you look at the actual research — not the simplified versions — the story changes fast. This episode breaks down why the “meat kills you” narrative took off, what the updated science shows about processed vs unprocessed red meat, and why going fully plant-based can quietly...
If your metabolism feels slower, your joints ache more, and every doctor shrugs and says “that’s just aging,” it’s easy to believe your best years are behind you. But most of what people blame on age is actually preventable — or completely reversible. In this episode, Andrew and Kat break down the biggest myths around getting older: metabolism, menopause, muscle loss, back pain, recovery, nutrient absorption, immune health, and peptides. You’ll learn what actually changes with age, what’s lif...
You’re not broken. And no it's not hopeless. The real reason you keep regaining weight has nothing to do with willpower. In this episode, we break down why your past diets failed you (not the other way around) and what it actually takes to make fat loss last. (04:12) Why weight loss “success” is often a false win (08:59) How your diet is actually slowing your metabolism (10:04) The hidden cost of not lifting weights (18:35) Why maintenance is harder than fat loss - and how to master it Orde...
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 (06:51) Kat’s personal sleep struggles (and what finally worked) (11:30) The mistake you're making with evening workouts (22:...
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 (06:45) “Clean eating” vs. consistent eating (11:30) The hidden downside of willpower (16:50) What actually moves the needle Order a comprehensive functional lab here (after checkout, you'll get a confi...
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 (15:43) What to eat (and avoid) to stop bloating...
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 (10:33) BLTs: The invisible calories derailing your deficit (17:22) How all-or-nothing thinking leads to all-or-nothing result...
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 (10:33) The right and wrong way to snack to improve your digestion (14:00) The processed food–gu...
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: How to prepare for appointments so you actually get answersWhat questions to ask when tests, meds, or surgeries are suggestedHow to know when to get a second opinionEvidence-backed e...
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 (09:50) How fiber helps you actually use the protein you’re ...
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) (12:50) Why eating le...
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 everyth...
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: Are you eating too little protein or too much protein? How to tell. The difference between “minimum to survive” and “optimal for health...
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