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Fast & Functional
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Fast & Functional

Author: Katie Garrott, MS, CNS

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Bite-sized, 10 minute episodes for the busy person who wants to use easy, research-proven methods to improve health. I have a functional medicine approach that helps you understand how your body works so you can address the root causes behind the symptoms preventing you from feeling your best!
26 Episodes
Ever wonder how effective or safe it is to take what you doctor gives you for flu prevention or treatment? Want to know what natural options exist? Listen to get all the facts so you can make the best decision for you! Go here for the quick reference guide, and here for the blog post. Check out our sponsor at
It's not enough to know WHAT you want to do. You have to know WHY. Education without motivation (which comes from the why) never leads to action, which is what you really want. So listen in to get some ideas so you can start taking more ACTION!  Check out the foodie blog and podcast of our sponsor at
So you get the required 7-9 hours of sleep, yet you still don't feel ready to tackle the day, and struggle with energy every afternoon. What are you missing? Listen in to find out, and how you can start improving your sleep quality tonight!  For a deeper dive with research to back it up, check out my blog post on this topic: Check out the sponsor of this podcast:
Many of us have insufficient magnesium status to maintain good health. Deficiency can affect everything from inflammation, gut health, mood, sleep, and pain. Find out if you need magnesium and how to optimize your levels!  Read more from my blog post on this topic here: Check out our sponsor, Fort Worth Food Stories:
Are you putting in the effort to exercise and not sure it’s really doing anything for you? These exercise mistakes can reduce the effectiveness of your workouts and limit your results.  Read more from my blog post on this topic here: Check out the podcast of our sponsor, Fort Worth Food Stories:
We've all heard salt causes high blood pressure. You'll learn it's actually not that simple, and that excessive salt can impact other aspects of our health as well.  To read the blog with all the action steps, click here. 
We all know sunlight helps us make Vitamin D. But do you know just how important Vitamin D is? Or the other ways in which is can drastically improve our health? Listen for why it's so important, and how to get it in safe ways.  For my blog post on this topic, click here.  For a blue-light reducing app for your screens, click here.  For blue-light blocking glasses to wear at night, click here. 
Learn the 3 common but destructive thought patterns we all engage in that keep us stuck in self-sabotage, and exactly what you can do to transform your mindset to find freedom! For more guidance on creating structure to follow-through with your plans, download my Routines for Success Roadmap.
Grab a notepad and get ready to hear A TON of tips on how to stay healthy during cold and flu season.
Makayla Ervin, business coach for female entrepreneurs, interviews me on this podcast. Listen in for some mind-blowing studies on the placebo effect! We discuss the power that mindset has over how you feel and achieving your goals.  
Have you been trying to lose weight and get healthy for what seems like forever and you just feel like the results don't match the amount of effort you put in? Maybe you're overlooking some of these common causes of weight loss resistance. 
Listen to in to discover how stress affects your metabolism, energy, gut, etc. I also describe how it affects decision-making, basically making you do stupid things. I wrap it up with ideas on how to balance stress out so it affects you less!
The final episode in our Thyroid Series is all about taking action- learn a few key ways you can best support your thyroid's optimal functioning!
You found out your thyroid is under-performing, now what? Learn what causes the thyroid to not function as well so you know how to best support it!
Find out the symptoms that are most unique to hypothyroidism, what to test for, and what ranges show your thyroid is functioning optimally. 
Fruit has sugar- and is a carb! Gasp! So should we be avoiding it if we want to lose weight? Listen in to find out when and how much to include in your diet.
Follow these tips to fully partake in the holidays while not making your health suffer. For example, learn about the best way to enjoy alcohol without gaining weight.
Find out the truth about the best ways to sleep to maximize your health!
Find out which nutrients you are most likely to be deficient in regardless of your health or diet.
Have you noticed that the "calories in must be less than calories out" method of weight loss doesn't lead to long-term success? This episode explores the reasons why, based on the blog post on this topic found on my website
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