Energy, Hormones & Fertility: What Most Women Get Wrong With Kirsten Karchmer

Today’s episode is about bridging the gap between knowledge and application - taking what you know about health and actually turning it into consistent action.Because the truth is, most people don’t struggle with information.They struggle with follow-through.You know what supports your gut, hormones and energy.But staying consistent with those habits can feel much harder in real life.In this episode, I walk you through The 6 C’s of Success - a framework that helps you move from intention to action so you can finally see real results in your body and mind.This episode is especially for you if you:Set health goals but struggle to stick with themFeel stuck in cycles of motivation - burnout - starting overWant to rebuild confidence and trust in yourselfInside the episode we cover how to:Stop getting stuck in the “information loop”Use the three-minute rule to overcome excusesBuild consistency without relying on motivationStrengthen self-trust and confidenceCreate habits that actually support your long-term healthThe goal isn’t perfection - it’s creating momentum and sustainable change.Once you understand these six principles, you’ll find it much easier to follow through on the habits that support your gut health, hormone balance and energy.Meet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

In this episode, Kylie sits down with fertility expert Kirsten Karchmer to unpack one of the most overlooked drivers of hormone balance and fertility - energy.They explore common misinformation women receive about their cycles, why tracking and quick fixes often miss the root cause and how lifestyle factors like stress, digestion, sleep and nervous system health directly shape reproductive outcomes.From coffee to mindset, inflammation and the emotional side of fertility, this conversation offers a grounded and empowering perspective on supporting your body before and during your fertility journey.In this episode, you’ll hear:The biggest myth women are told about hormones, periods and fertility Why birth control doesn’t “regulate” your cycle and what true hormone balance really meansThe role energy plays in fertility, hormones and overall healthThe three core foundations that support fertilityA nuanced conversation on coffee and lifestyle habits during a fertility journeyHow stress, mindset and belief patterns can impact hormone health more than many realizePractical ways to support your body without overwhelm - focusing on the right changes for your physiologyWhy small improvements in your cycle are powerful signs of deeper healing happening beneath the surfaceTimestamps02:00  The origin story & women’s health awakening06:00 The biggest hormone myth women are told08:00  Fertility tracking & data overload10:45  Where fertility empowerment really starts12:00  The 3 energy pillars that influence fertility15:30  Why digestion matters more than diet perfection20:30  Coffee & fertility: should women quit?28:30  Supplements vs behaviours31:30  Mindset, resistance & behaviour change34:30  Small wins & fertility momentum46:00 Endometriosis & fertility52:00  Inflammation, lifestyle & the nervous systemAbout the GuestKirsten Karchmer is a women’s health expert, reproductive wellness specialist, and health-tech entrepreneur dedicated to improving menstrual health and fertility outcomes. Over more than two decades, she has worked with over 10,000 women through one of North America’s leading fertility wellness clinics, integrating conventional reproductive medicine, traditional Chinese medicine, and behavior-based lifestyle approaches. Kirsten is the author of Seeing Red and the founder of multiple women’s health ventures focused on translating personal health data into practical, actionable solutions that support better cycles, hormone balance, and reproductive health.https://kirstenkarchmer.com/ Meet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

The first 1000 days of motherhood are often the hardest and also the most important for your baby’s developing body.In this episode, Kylie sits down with Cheryl Sew Hoy, founder and CEO of Tiny Health, for a grounded, science-backed conversation about how early gut development shapes immune, skin, and metabolic health both short-term and long-term.Cheryl is a mom of three and reviews infant microbiome lab results daily. In this conversation, she shares what she’s consistently seeing make the biggest difference during early life, and how small, realistic changes can support a baby’s gut without adding pressure or overwhelm.Rather than focusing on doing everything “perfectly,” this episode explores how parents can support gut health in practical, doable ways during pregnancy, postpartum, and early childhood.You’ll hear about:Why the first 1000 days are such a critical window for immune and metabolic healthSimple food and lifestyle choices that support a healthy microbiomeHow probiotics and prebiotics actually work in infantsThe role of outside exposure and environment, even for families living in citiesWhether testing your baby’s microbiome can be helpfulHow dads and the household environment play a role in a baby’s gut healthIf you’re pregnant, postpartum, or raising young children, this episode offers a clearer, calmer framework for understanding baby gut health and what actually matters most early on.Timestamps0:00 Why the first 1000 days matter for long-term health3:30 Cheryl’s story and what led her to Tiny Health8:45 How early gut development supports immune health14:15 Why small changes can make a big difference18:30 How dads and the household environment contribute25:15 Nature, outside exposure, and microbial diversity31:00 Probiotics, prebiotics, and common misconceptions37:30 Why “kill” approaches often miss the bigger picture42:30 Can gut health be supported later in life?48:45 Learn more about Tiny HealthAbout the GuestCheryl Sew Hoy is the founder and CEO of Tiny Health, a science-backed microbiome testing company focused on helping families understand and support gut health from the first 1000 days onward.A mom of three and serial entrepreneur, Cheryl founded Tiny Health after seeing firsthand how early gut imbalances can shape long-term health. Her work centers on replacing guesswork with clarity and helping parents make informed, biology-aligned decisions that support immune resilience over time.Website: https://www.tinyhealth.comInstagram: https://www.instagram.com/tiny.health/Ready to go deeper?Apply for 1:1 coaching with Within Nutrition:https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

If you struggle to fall asleep, wake up during the night, or feel like your sleep is light and unrefreshing, this episode is for you.In this episode, Kylie sits down with Dr. Meredith Broderick, a Stanford-trained neurologist and sleep medicine physician, to explore why sleep issues are rarely about willpower or bedtime routines alone.This conversation looks at sleep through a deeper lens, focusing on rhythm, stress, and the signals your body uses to decide when it is safe to fall asleep and stay asleep.Rather than offering quick fixes or rigid rules, this episode helps you understand what might be quietly disrupting your sleep, even when you feel like you are doing “all the right things.”In this episode, you’ll hear about:Why sleep problems show up as difficulty falling asleep, staying asleep, or light sleepThe difference between sleep habits and sleep signalsHow stress and mental load affect sleep quality, not just sleep onsetWhy some popular sleep tools help some people and backfire for othersThe connection between sleep, hormones, gut health, and energyIf sleep has been feeling harder than it should, this episode will help you make sense of why.Timestamps:0:00 Why sleep issues are rarely just about bedtime2:52 Wake time, rhythm, and sleep consistency6:59 Mouth breathing, sleep quality, and airway health15:15 Supplements and sleep, what to be cautious with22:36 Light, darkness, and sleep depth26:48 Dinner timing and night wakings32:45 Caffeine timing and disrupted sleep38:53 Stress, mental load, and why your brain won’t switch offAbout the GuestDr. Meredith Broderick is a Stanford-trained neurologist and sleep medicine physician who blends conventional sleep medicine with a holistic, evidence-based approach. She works with patients experiencing insomnia, night wakings, poor sleep quality, and sleep apnea.Website: https://www.soundsleepguru.comInstagram: https://www.instagram.com/soundsleepguru/Ready to go deeper?Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

The holidays are supposed to feel joyful, but for many women they bring more stress, anxiety, and physical symptoms than any other time of year.In this episode, Kylie explains what holiday stress is actually doing inside your body, especially to your hormones, gut, and energy levels, and how to support yourself without trying to do everything perfectly.This conversation is about working with your body during high-stress seasons, not pushing harder or adding more rules.You’ll learn:Why stress hits the body harder during the holidaysThe hormone most responsible for anxiety, fatigue, and digestive issuesOne morning habit that can set the tone for your entire dayHow caffeine and sugar can quietly worsen stress (and what to do instead)Foods and nutrients that support calm and steady energyWhy boundaries and letting go of perfection matter more than willpowerIf the holidays usually leave you drained, bloated, or emotionally overwhelmed, this episode will help you move through the season feeling calmer and more grounded.Timestamps:0:00 Understanding Stress and Its Impact on the Body2:35 Client Success Story: Michelle's Transformation4:37 Nutrition Tips to Mitigate Stress8:21 Magnesium-Rich Foods and Supplements12:01 Supplements and Mindfulness Practices14:46 Setting Boundaries and Prioritizing PeaceReady to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

If you feel confused about what actually matters before pregnancy, this episode is for you.Kylie breaks down the core foundations that influence egg quality, hormone balance, implantation, pregnancy health, and even your baby’s long term microbiome. This is not about pressure. It is about understanding how much your body can do when it has the right support.You’ll learn:Why fertility is more than just getting pregnantHow your body prepares an egg 90 days in advanceThe blood sugar and insulin habits that support ovulationThe nutrient gaps Kylie sees most often before pregnancyHow gut health and microbiome diversity affect fertilityWhy your nervous system needs to feel safe to conceiveKylie also shares what she focused on before her own pregnancy and why preparation helped her conceive quickly.Timestamps:00:00 Preparing for fertility and why preconception matters06:27 The three foundational pillars of fertility preparation10:21 Nutrient repletion and rebuilding your stores12:50 Gut health and your fertility15:40 Stress, sleep, and nervous system regulation18:08 Final thoughts and personalized guidanceReady to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

You eat well, you sleep enough, you take your magnesium and probiotics… yet something still feels off.If your energy is low, your digestion feels sluggish, or your mood swings more than it should, this episode is for you.Kylie breaks down three underrated supplements that can make a surprising difference for women’s health. These aren’t the trendy powders or detox blends that flood your feed. They’re evidence-based tools that support your gut, hormones, and energy at the root level.You’ll learn:Why feeling “off” doesn’t always mean you need more supplementsHow hidden nutrient gaps can affect digestion, energy, and stressWhich systems in your body these overlooked nutrients help the mostSimple ways to tell if they might be right for youKylie also shares how she uses these in her own routine and what to check before adding anything new.Timestamps:00:00 Intro02:09 Supplement 106:34 Supplement 212:20 Supplement 315:47 RecapReady to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

If you’ve ever felt like you’re doing everything right but still feel bloated by the end of the day, this episode is for you.Bloating is one of the most common symptoms women experience, yet most “solutions” only offer short-term relief and can actually make things worse over time.In this episode, Kylie breaks down seven surprising reasons you might be bloated that have nothing to do with food. From hidden gut imbalances to everyday habits you may not realize are affecting digestion, she’ll help you uncover what’s really behind that lingering bloat.You’ll learn:Why it’s often not the food causing bloating, and what’s more likely behind itHow low stomach acid, sluggish bile flow, and bacterial imbalance can keep you bloatedWhy eliminating too many foods can backfireHow to add variety back in to support a healthier gutSimple, science-backed shifts to calm bloating naturallyTimestamps:00:00 Understanding Different Types of Bloating02:12 The Role of Gut Health in Bloating03:44 Elimination Diets and Their Impact on Bloating 08:25 Hormonal Impact on Digestion 12:00 Stress and Its Effect on Bloating 15:59 Balancing Gut Bacteria 18:33 Mineral Deficiency and Its Impact on Bloating 20:56 Lack of Physical Activity and Its Effect on Bloating 22:45 Conclusion and Practical TipsP.S. Grab your free bloating guide here: https://withinutrition.kartra.com/page/HPb238Ready to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

Fall brings cooler air, cozy routines, and fresh starts – but it can also trigger fatigue, mood dips, and immune challenges.In this episode, Kylie shares 3 powerful biohacks for women to thrive this season without expensive gadgets or extreme routines. From cycle syncing your workouts and nutrition, to light therapy for mood and sleep, to cold and heat exposure for recovery and resilience – these tools are simple, science-backed, and tailored to the female body.Whether you are balancing hormones, working on fat loss, or just want to feel grounded as the seasons shift, these tips will help you stay energized and resilient.You’ll learn:Why cycle syncing helps you avoid burnout and maximize fat lossThe difference between your first and second cycle halves (and how to adjust workouts, fasting, and stress)How natural light, vitamin D, and circadian rhythm reset your mood and metabolismSimple ways to use hot and cold exposure (without stressing your body)Easy seasonal rituals that keep your hormones, gut, and energy in balanceTimestamps: 00:00 – Why fall feels different for women 01:30 – Biohacking explained simply 02:08 – Cycle syncing: first half vs. second half of your cycle 09:57 – Light therapy, circadian rhythm, and vitamin D for mood + sleep 12:57 – Cold and heat exposure (easy ways to start) 17:32 – How to choose one biohack to start this weekReady to go deeper? Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University

Last time, we talked about why emotional eating is not a willpower problem and shared simple strategies to pause cravings before they spiral.This week, we are continuing the conversation with Part 2.In this follow-up episode, Kylie dives deeper into the mindset and physical tools that help you manage emotional eating in the moment while you work on the root causes like gut health, hormones, and blood sugar.You’ll learnHow to spot what you are really hungry for (hint: it’s not always food)5 mindset tools that create space between urge and action5 physical tools that soothe your nervous system and stabilize blood sugarHow to build a simple post-dinner ritual so your brain knows the kitchen is closedIf emotional eating is holding you back, apply for 1:1 coaching with Kylie → https://aproaihffa9.typeform.com/to/JkpTBEVmMeet KylieKylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.Credentials:B.S. in Physiological Sciences, UCLAM.S. in Human Nutrition, Columbia University Medical CenterRegistered Dietitian, Columbia University