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© Haylee Colannino
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Welcome to the Girls Fuel Podcast! My name is Haylee Colannino, I’m a registered dietitian and nutrition coach.
On the Girls Fuel Podcast, we will talk about all things nutrition, women’s health, and mindset to give you the tools to unlock your body and achieve your goals!
If you learned something from this podcast, please leave a review or share it with a client or friend!
Thanks for hanging out with me!
IG: @coachhaylee_rd
Email: Hayleec.rd@gmail.com
www.girlsfuelnutrition.com
On the Girls Fuel Podcast, we will talk about all things nutrition, women’s health, and mindset to give you the tools to unlock your body and achieve your goals!
If you learned something from this podcast, please leave a review or share it with a client or friend!
Thanks for hanging out with me!
IG: @coachhaylee_rd
Email: Hayleec.rd@gmail.com
www.girlsfuelnutrition.com
98 Episodes
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Welcome to the Girls Fuel Podcast! In today’s episode, Haylee, Zoë, and Lizzie give a brief introduction of who they are and their experiences with the female menstrual cycle. You've got it, friends, we are talking about period problems!
Thanks for hanging out with us! If you enjoyed this episode, share it and tag us, we'd love to connect with you!
@CoachHaylee_rd
@CoachLizzie_RD
@Z_Roarnutrition
Until next time,
Xo,
Welcome to the Girls Fuel Podcast!
In today’s episode, Haylee, Zoë, and Lizzie provide tips & strategies to help you reduce stress around food, body image, and family this holiday season!
Thanks for hanging out with us! If you enjoyed this episode, share it and tag us on IG, we'd love to connect with you!
@CoachHaylee_rd
@CoachLizzie_RD
@Z_Roarnutrition
Until next time,
Xo,
If you feel like no matter how much you sleep you’re still exhausted, wake up more tired than you went to bed, and wonder if this is just “getting older,” this episode is for you.On the Girls Fuel Podcast, we’re cutting the BS about fatigue and helping you stop dragging through your days so you can actually live again. We’ll walk through the not-so-obvious signs of burnout and low energy, the five biggest root causes of fatigue (blood sugar instability, gut health issues, thyroid dysfunction, chronic stress/adrenal fatigue, and hidden inflammation or infections), and our Energy Equation framework for rebuilding true, lasting energy.You’ll learn why caffeine and greens powders won’t solve deep fatigue, how to spot red flags like mid-afternoon crashes, brain fog, memory issues, and wired-but-tired nights, and what to do first if you suspect internal health issues are draining you.✨ Take our Gut Health Root Cause Quiz to uncover what’s driving your fatigue and get clarity on next steps.
If you’ve been dealing with unexplained fatigue, brain fog, skin issues, bloating, food sensitivities, or joint pain, your gut might be involved — even if you don’t feel like you have “digestive problems.”In this episode of the Girls Fuel Podcast, we’re breaking down what leaky gut (increased intestinal permeability) really means, what causes it — from chronic stress and antibiotics to gut infections, low stomach acid, and poor digestion — and why it can show up as symptoms all over your body (not just your GI tract).We’ll also walk you through the first steps to begin healing your gut lining, why powders alone won’t fix the issue, and when testing (like the GI-MAP) can help you get to the root cause for good.✨ Take our Gut Health Root Cause Quiz to discover what’s really driving your symptoms.
Ever feel like you're the only one in your household who cares about protein, fiber, or vegetables? 😅 This one’s for you.In today’s candid, unfiltered episode, Haylee and Jess get real about what it’s like to pursue your health goals when your partner, kids, or family just… don’t. Whether your spouse loves Pop-Tarts, your kids are picky eaters, or your mom side-eyes you for skipping dessert—this episode will help you ditch the guilt, get grounded in your goals, and stay consistent without becoming the food police.They chat about:✔️ How to set boundaries (without starting WWIII at dinner)✔️ What “balance” actually means in real life✔️ Easy ways to eat differently without cooking 3 separate meals✔️ Why eating enough all day is the key to controlling cravings✔️ Mindful eating tips when your partner snacks 24/7✔️ And how to stop letting social settings derail your progressIf you’ve ever struggled with sticking to your goals (or feel guilty doing so) while living in a house full of different appetites, this episode is a must-listen.
In this episode, we are breaking down what it really takes to look and feel fit, without constant stress, scale obsession, or being in the gym for hours on end. If you’ve been doing all the right things but still feel stuck, bloated, or frustrated with your results, this conversation is your permission slip to zoom out and look deeper.They dive into:✔️ Why gut + hormone health are the foundations for fat loss and muscle gain✔️ What “body recomp” actually means (and why it's not a quick fix)✔️ How to fuel your body instead of chronically under-eating✔️ The basics that matter most: nutrients, meal hygiene, absorption, movement, minerals, and sleep✔️ How to mentally shift away from obsessing over the scale✔️ What to track instead and how to feel confident in your skin long-termWhether you’re just getting started or deep into your journey, this episode will help you ditch the “more is better” mindset and find what actually works for your body—based on your symptoms, not just your willpower.🔗 Take the Gut Root Cause Quiz to learn what could be keeping you stuck.DM us your biggest takeaway or questions, we love hearing from you! 💕
We’re talking sh*t today—literally.In this episode, Haylee and Jess break down what your poop can actually tell you about your gut health (and why it’s one of the most powerful tools you have to spot imbalances). Whether you're dealing with constipation, loose stools, or a confusing mix of both—this episode will help you make sense of it all without the fluff (and with a little humor, of course).You’ll learn:Why you can still be constipated even if you go every dayWhat it means if your stool is floating, sticky, smelly, or full of undigested foodThe top causes of constipation, diarrhea, and incomplete poops (hint: it’s not just fiber)How stress, low bile flow, histamine issues, and gut infections show up in your bathroom habitsWhat color, odor, and texture changes really mean—and when to dig deeperClient stories that prove your gut issues are valid, fixable, and totally not TMIThis one’s equal parts graphic, educational, and weirdly empowering.So grab your coffee, take the Root Cause Quiz, and don’t forget to look before you flush.
Ever feel like your brain is both wired and exhausted at the same time? You're not alone. In this episode, Haylee and Jess get real about what it’s like to live with “anxious squirrel brain” — whether it’s linked to ADHD tendencies, anxiety, executive dysfunction, or just a season of overwhelm.They open up about coming off anxiety medication, navigating dopamine dips, and how they’ve learned (and are still learning) to work with their brains instead of against them.Inside, you’ll learn:How neurotransmitters like dopamine, serotonin, and GABA impact your focus, mood, and gutWhy your gut health and blood sugar swings might be messing with your mental clarityThe morning routines that actually work (no 5am cold plunges required)Nutrition, sleep, and supplement strategies that help calm the chaosWhat’s helped Haylee and Jess (and their clients) feel more grounded, functional, and in controlThis episode isn’t about being perfect. It’s about building awareness, ditching the “shoulds,” and finding tools that support your unique brain.
n this episode, I sat down with my friend and fellow coach, Jess Stancil, to break down all things peptides—what they are, how they work, when to use them, and when not to.We covered:What peptides actually are (and why not everything labeled a peptide really is one)Common options for gut health, inflammation, autoimmune symptoms, cognition, and fat loss—like BPC-157, KPV, TB500, GHK-Cu, and moreWhy peptides aren’t a magic fix and should be used as short-term tools—not long-term crutchesOur thoughts on popular GLP-1s like Ozempic and Tirzepatide, plus the potential pros/cons and why dosing, context, and lifestyle matter so muchPeptides for sleep, brain fog, ADHD, and burnout (like Selank and Semax)Where people go wrong with peptide use, especially in the bodybuilding world or when chasing quick fixesAnd how to think about long-term health first—even if performance or fat loss is your goalThis one was a deep dive, but so helpful if you’ve been curious about peptides and whether they have a place in your health or fitness journey.
This episode is for the woman who’s been tracking her food, eating clean, training consistently, doing everything right—but still doesn’t feel (or look) the way she wants to.Jess and I are unpacking what’s actually going on when your body stops responding—and why the answer isn’t another diet, more cardio, or cutting more carbs.If you tune into this episode, you'll learn:✔️What to do next if you're not seeing progress with your current approach or feeling lost with what to do to change your body ✔️The signs of internal chaos that no one talks about (like being wired at night, no appetite in the morning, or gaining weight without changing anything)✔️ What blood work can reveal about your metabolism, thyroid, cortisol, and hormone health + how it applies to fat loss ✔️How to build strength, nourish your body, and finally feel like your hard work is paying offWe share patterns we see with our clients all the time, plus what’s often missing from the conversation when it comes to fat loss, metabolism, and feeling good in your body again.There’s a reason the things that used to work... don’t anymore. And it’s not because you’re not trying hard enough! 👀 DM me “LABS” and I’ll send you our favorite blood work markers to check if you’re feeling stuck or inflamed. Need help understanding what the right approach is for your body? Follow this link to apply for coaching ➡️ https://girlsfuelnutrition.com/inquiry-form) 💕
If you’ve been doing all the right things—gut protocols, clean eating, supplements—but you still feel off… this episode is a must-listen.We’re breaking down mold toxicity in a way that actually makes sense:✔️ What mold toxicity really is✔️ The most common (and overlooked) symptoms✔️ How to test your body and your environment✔️ What healing actually looks like—from two people who’ve lived it and now coach others through itSymptoms we cover that might be mold-related:• Bloating, reflux, or random GI issues• Fatigue—even after 8+ hours of sleep• Brain fog, anxiety, mood swings• Skin issues like rashes, eczema, or hives• Histamine reactions or allergies that came out of nowhere• Weight loss resistance, inflammation, joint pain• Feeling like your body just isn’t responding anymoreIf that sounds like you, you’re not broken. Your body might just be dealing with something deeper.🧪 DM me “MOLD” and I’ll send you my go-to checklist:→ Home testing kits→ My favorite detox tools→ Easy, safe steps to start supporting your body today🫶🏻 Or if you're ready for support and clarity, apply for coaching with the link below—we’ll help you finally get to the root and feel like you again.➡️https://girlsfuelnutrition.com/inquiry-form
If your cycle feels like it flips your personality, productivity, and energy upside down every month — you’re not alone. In this episode, I’m joined by my good friend and fellow women’s health coach, Sam Jones, to talk all things menstrual cycle and how to actually work with it instead of feeling like it’s working against you.We cover:What’s really normal (and what’s not) to feel during each phaseHow each phase of your cycle impacts energy, mood, and motivationWhat we adjust (or don’t) in our workouts, schedules, and businesses to accommodate our cycles The difference between rest and avoidance (and how to tell which one you need)The productivity shifts we’ve made to avoid the burnout-recovery loop& Our favorite ways to fill our cup (without a 2-hour morning routine)'Honoring your cycle' isn’t about doing less — it’s about doing things differently so your energy, confidence, and consistency don’t keep crashing every single month. Whether you’re running a business, a household, trying to stay fit & healthy or just trying to not spiral in your luteal phase — this one’s for you. PS. Send it to your sig other who has no idea what it's like to be a woman with fluctuating hormones 🤣🥸Let's connect on Instagram! Haylee:https://www.instagram.com/coachhaylee_rd/?hl=enSam: https://www.instagram.com/samjones_fit?igsh=MXc5Ym14Zzk2MDBuOQ==Send us a DM with your biggest takeaway or what phase you're in while listening!
This solo episode is part birthday reflection, part health update, and part "holy shit we're a real adult moments.I’m taking you behind the scenes of everything that’s been going on—my mold retest results, how this fat loss phase has actually felt easy (?!), my thoughts on identity shifts in your late 20s, and the reminder that healing and growing into yourself takes way longer than we think.We’re talking:What’s improved since starting my mold detox (and what still sucks)How I lost 5-6 lbs without stressing, skipping social plans, or tracking every biteWhy nervous system regulation has been the real MVP of healing and businessThe weird things that made me realize I was coming back to myself againWhy it’s okay to change your mind about your body, business, or life goals (at any age)& of course some random rambles along the way!If you’ve ever felt stuck in a body or life that doesn’t quite feel like yours anymore, I hope this episode reminds you that you’re allowed to change, evolve, and start again (even if it’s messy). Thank you for being here 💕
In the final episode of our Strength That Supports You series, Jess and I are diving deep into what it really takes to train in a way that supports your hormones, builds muscle, and gets your body to actually respond to all the hard work you're putting in.If you're navigating burnout, irregular cycles, thyroid issues—or just not seeing the progress you know you're capable of—this episode will help you create a training routine that’s both strategic and sustainable.We cover:✔️ How to find your personal sweet spot with training✔️ What true recovery looks like (without losing momentum)✔️ How to program your week for hormone balance and performance✔️ How to adjust around your cycle without overhauling your whole plan✔️ Tools to make workouts more effective without pushing your body past its limitsThis isn’t about doing less. It’s about doing what works.When you train with your body—not against it—you’ll see real, lasting progress and feel stronger in every way.🎧 Tune in now and let’s build something that supports your strength, energy, and goals—for the long haul.
In today’s deep dive, Jess and I are breaking down exactly why traditional GI testing (like colonoscopies) often misses the root cause of chronic gut symptoms (like bloating, fatigue, constipation, diarrhea, or even brain fog and skin issues)... and what test we recommend instead.You’ll learn:What a colonoscopy actually shows (and what it doesn’t)Why we use the GI MAP with our clients (and what it reveals about infections, parasites, candida, inflammation, immune response & more)How the wrong type of testing can keep you stuck—and how functional tools can finally give you answers When colonoscopies are necessary and how to support your gut if you’ve had oneThis is a must-listen for anyone who’s looking to improve their gut health, feels they have been left guessing at what’s really going on in their gut, or isn't sure what step to take next when it comes to testing! Have questions? Shoot me a message here on IG: https://www.instagram.com/coachhaylee_rd/
In this episode, Jess and I dive into the training concepts we wish we knew years ago — intensity, volume, and recoverable load. We break down how to train smarter, how to actually know if you’re lifting heavy enough, and how to adjust your workouts when your body is asking for a little more grace — whether that’s hormone-related, gut issues, or just feeling burnt out.We also cover:The difference between RIR, RPE, and how to use themWhat “junk volume” is (and why it might be sabotaging your progress)Our honest thoughts on cardio: when to use it, how much is too much, and which type is best for hormone balanceThe key role of recoverable volume — and how it changes with stress, sleep, and life phasesIf you’re constantly sore, exhausted, or not seeing results despite how hard you’re working… this is your episode.👉 Tune in, take notes, and share it with a friend who needs a refresh on how to train with purpose and protect their health.Next week’s episode is all about building a hormone-supportive workout routine that actually works for you — so be sure to subscribe and don’t miss it!
Welcome to Part 1 of our brand-new series Strength That Supports You — where we’re rewriting the narrative around fitness and hormone health for women who want to feel strong without burning out their bodies.In this episode, Jess and I open up about the seasons we pushed too hard, ignored the signs, and ended up hormonally wrecked — and how we rebuilt our strength, energy, and confidence without losing our love for lifting.We also answer some of the most common questions we get from clients, including:💬 Do I need to stop working out to balance my hormones?💬 How do I know if my training is helping or hurting me?💬 What if I feel exhausted all the time, but still want to exercise?You’ll learn:✔️ What happens to your hormones when you overdo it✔️ How to know if your stress bucket is overflowing✔️ Why training might need to change (and how to adjust it without losing progress)✔️ How to feel energized by your workouts again — not drainedThis episode will remind you that your body isn’t broken — you just need a strategy that works with your hormones, not against them.✨ Next week, we’ll teach you exactly how to adjust your training intensity and volume to build muscle, boost energy, and support your hormones long-term.🎧 Hit subscribe so you don’t miss it — and if this resonated, screenshot and tag us on IG @coachhaylee_rd & @mygutguru so we know you're listening!
In perimenopause, bloating, exhaustion, anxiety, hot flashes, stubborn weight gain, or brain fog can become your new norm. It can make you feel like a stranger in your own body. But it doesn't have to be that way! The truth is, your gut and hormones are shifting during perimenopause — and these changes are behind so many of the symptoms women are told are “just part of getting older.”In this episode, I’m breaking down what’s really happening inside your body and how healing your gut can help you feel like yourself again.We’re diving into: ✨ How gut changes trigger bloating, food sensitivities, and constipation✨ Why estrogen swings and histamines are fueling hot flashes and anxiety✨ How gut inflammation and cortisol overload lead to fatigue and stubborn weight gain✨ What’s really behind brain fog, memory lapses, and feeling overwhelmed✨ Actionable steps you can start today to support your gut, hormones, and nervous systemYou deserve to feel strong, calm, energized, and clear-headed — not just "get through it."👉🏼 Ready for personalized help to feel better again? Apply for a spot in our 1:1 coaching program here: https://girlsfuelnutrition.com/inquiry-form
If you’ve ever been told to cut out half your favorite foods just to feel better, this episode is for you.This week, I’m joined by Alison Marras who is a Holistic Nutritionist and published author , to talk about the truth behind elimination diets—and whether they’re actually necessary for healing your gut.We’re diving into: ✅ Why food sensitivities aren’t just about what you eat, but how your body processes food (and how stress plays a huge role)✅ The biggest myths around elimination diets—and how they can actually backfire✅ How to retrain your nervous system so your body stops overreacting to food✅ What the gut-brain connection has to do with healing (hint: everything)✅ Simple, realistic tweaks you can make right now to support your gut without going super restrictiveWhether you're in the middle of an elimination diet, considering one, or trying to find a more balanced approach, this episode will help you zoom out, calm your nervous system, and start healing in a way that actually feels good.Tune in and learn how to eat with more freedom, support your gut, and stop fearing your food! 💖 Need help figuring out what your gut is telling you? Take our Root Cause Gut Assessment Quiz (it takes less than 2 minutes!)Connect with Alison:📲 Instagram: [@foodbymars]🌎 Website: [foodbymars.com]📖 The Paleo Gut Healing Cookbook: [link]🎁 Free 20-min. Meal Prep Guide: [link]🤖 Free Noursihing Meal Plan Bot: [link]
Struggling with stubborn acne, eczema, psoriasis, or dry, irritated skin—no matter how many creams, medications, or skincare products you’ve tried? In today’s episode, we’re breaking down exactly why your skin issues aren’t actually about your skin… and why the key to clear, healthy skin starts with healing your gut.We’ll cover: ✔️ Why medications like Spironolactone and Accutane don’t fix the root cause✔️ How gut imbalances like leaky gut, bacterial overgrowth, and sluggish liver function show up on your skin✔️ Common mistakes (like overusing aggressive topicals) that may be making things worse✔️ The step-by-step approach we use with clients to heal skin issues from the inside out✨ Want to learn exactly how to start healing your skin naturally?Grab your free Skin & Gut Health Guide to learn the WHYs behind your skin issues & what will actually help you overcome them so you can effortlessly have clear, glowing skin! DM me the word “SKIN” on Instagram, and I’ll send it straight to you or follow this link to get it right away!
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