Unlocked Podcast | Podcast on RSS.com

Unlocked Podcast

Unlocked Podcast

by Katie Markel

Self-Improvement Nutrition

Season 1

Stop Tracking Your Food

In this episode we dive into 2 steps to never going through the monotony of weighing, measuring, and tracking your food. How you can make confident decisions when you are out and still hit your goals! If you have any questions from this episode or want more helpful tips like this head over to the She Eats Community on Facebook.

Steps to Become Confident in the Gym

In this episode, I break down how to gain confidence in the gym so you can get the "toned" strong body you have always wanted. I touch on the other amazing benefits of resistance training such as hormone health, energy, metabolism, mood, and longevity. I do want to add a piece that I missed in saying that if picking the 3-4 days per week you will pick 3 of the compound movement or larger muscle group movements such as squats, deadlifts, bench, shoulder press, and back rows, then add in more accessory movements like shoulder raises, rotations at the shoulder and hip, curls, tricep extensions ect. If you have questions or want some sample workout routines head over to the She Eats Community https://www.facebook.com/groups/sheeats

Use Your Hormones to be V Day Ready and Summer Sexy Without Starving

In this episode, we talk about how to work with your unique hormones to get ready for valentines day and keep the momentum going through summer. I teach you exactly how to never starve and not spend torturous hours doing cardio or HIIT classes. If you want more information or want to join the support group then go to the FREE She Eats Community where you will find tons of resources and other amazing women supporting each other and learning to work with and support their hormones. https://www.facebook.com/groups/sheeats

Keys to Consistency

Welcome to the 16th episode of the She Eats Podcast. This episode is light on the science and heavy on the heart. So grab a piece of paper and better yet a sticky note and let's dive in! In reference to the sticky note... I did not totally articulate the exercise... so sneak peek to part of this episode: Write down the negative thing that you are telling to yourself Cross it out Write down the positive, uplifting, message that will keep you moving forward Check out the rest of the episode to find out more. If you want more tips and to be surrounded by amazing women we would love t have you join our sisterhood in the She Eats Community https://www.facebook.com/groups/sheeats

PCOS, Your Guide to Heal and Prevent

Welcome to the 15th episode of the She Eats Podcast! Today we dive into a near epidemic among women, PCOS. We talk about the types and causes of PCOS and what you can do for each of them. In that I mention some herbs and so I included some links to sources I trust here: Inositol: https://amzn.to/3Cz9JGP Berberine: https://amzn.to/3Zo09jz DIM: https://amzn.to/3GsiPpU Glutathione: https://amzn.to/3H0VCwF Magnesium: https://amzn.to/3GuUD63 Vitamin D3 K2: https://amzn.to/3W5Lsz6 White Peony: https://amzn.to/3Gu3UeG Licorice Root: https://amzn.to/3CBXTvr Omega-3: https://amzn.to/3vR513a If you are not a part of the She Eats Community or want to talk about how to heal PCOS for you follow the link below and let me know you listened to this episode or want to chat! https://www.facebook.com/groups/sheeats Talk to you soon! Katie

The Year Without New Years Resolutions

Welcome to Episode 14 of the She Eats Podcast! A year without New Years Resolutions! Yes I said it! Ditch them! Ditch them for good and instead create a plan to become who you want to be long term! Follow these three steps with any goal and you will be successful! In fact studies show 91% of people were more successful! If you want more details, the guides mentioned, or to hop on a call to make a plan for you head over to the free She Eats Community at https://www.facebook.com/groups/sheeats

Your Hormones Best Friend

Magnesium is your hormone's best friend. It is needed for over 300 processes in our body! This episode breaks down what happens when you are deficient (spoiler most Americans are), what happens when you have enough magnesium, how you can become sufficient, and a couple of tangents to go a little deeper into supporting your magnesium levels! If you want to join the free Facebook Community follow the link below. https://www.facebook.com/groups/sheeats References: Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694 Kolanu, B. R., Vadakedath, S., Boddula, V., & Kandi, V. (2020). Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus, 12(1), e6554. https://doi.org/10.7759/cureus.6554 Mazur, A., Maier, J. A., Rock, E., Gueux, E., Nowacki, W., & Rayssiguier, Y. (2007). Magnesium and the inflammatory response: potential physiopathological implications. Archives of biochemistry and biophysics, 458(1), 48–56. https://doi.org/10.1016/j.abb.2006.03.031 Milinković, N., Zeković, M., Dodevska, M., Đorđević, B., Radosavljević, B., Ignjatović, S., & Ivanović, N. (2022). Magnesium supplementation and iron status among female students: The intervention study. Journal of medical biochemistry, 41(3), 316–326. https://doi.org/10.5937/jomb0-33898

4 Steps to Stop Stress

In today's episode, we cover how stress disrupts our hormones and what you can do to stop it. I give you 4 tips and honestly more that you can implement into your life for free to stop stress in its tracks today! If you are not in the She Eats Community and want to learn more follow the link below! https://www.facebook.com/groups/sheeats

Ditch Dieting Forever With These 4 Steps!

Ditch Dieting Forever -It’s Your Life Make it a Lifestyle In Episode 11 of the She Eats Podcast, we dive into how you can ditch dieting forever and instead learn to work with your body to manage weight, balance hormones, and optimize your health! All while never missing out on a moment of life. I give you the four key steps to getting there! I mention the She Eats Calendar which is FREE in the FREE She Eats Community This is an amazing place to start to ditch dieting and instead sync your lifestyle with your hormones! Join the community today! In your questions note you want the She Eats Calendar and I will get it to you! https://www.facebook.com/groups/sheeats

Seed Cycling - 4 easy things to balance your hormones

Hello Ladies! I've been getting a lot of questions on Seed Cycling so here it is! Add these 4 powerhouse seeds to your diet to help balance out your hormones and ditch PMS for good! In this episode, I explain how to seed cycle, why the heck it works, and some easy ways to implement these seeds! If you want the guide or these recipes head over to the She Eats Community! https://www.facebook.com/groups/sheeats References: Dadkhah, H., Ebrahimi, E., & Fathizadeh, N. (2016). Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iranian journal of nursing and midwifery research, 21(2), 159–164. https://doi.org/10.4103/1735-9066.178237 Irfan, T. ., Seher, K. ., Rizwan, B., Fatima, S. ., & Sani, A. . (2021). Role of Seed Cycling in Polycystic Ovarian Syndrome: Seed Cycling in PCOS. Pakistan BioMedical Journal, 4(2), 21–25. https://doi.org/10.54393/pbmj.v4i2.122 Tosatti, J.A., Alves, M.T., Cândido, A.L., Reis, F.M., Araújo, V.E. and Gomes, K.B., (2020). Influence of n-3 fatty acid supplementation on inflammatory and oxidative stress markers in patients with polycystic ovary syndrome: a systematic review and meta-analysis. British Journal of Nutrition, 125(6), 657- 668. Wu, W. H., Kang, Y. P., Wang, N. H., Jou, H. J., & Wang, T. A. (2006). Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. The Journal of nutrition, 136(5), 1270–1275. https://doi.org/10.1093/jn/136.5.1270

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