Ep. 230 What Supplements Do You Really Need? My Top 3 Picks

This episode breaks down what actually matters long before trying to conceive — without fear tactics or fluff. We cover the key nutrition priorities, lifestyle habits that support hormones, how to track your cycle properly, which labs are worth doing, and simple ways to lower environmental load without going extreme. Plus, why partner health needs to be part of the conversation.In this episode:nutrients to build up early (iron, vitamin D, folate, omega-3s, B12) for BOTH women and menwhen to start a prenatal and what to look for + why men should also be on a prenatalsleep, strength training, stress, and alcohol — the honest taketracking ovulation with real data, not app guesseswhich hormone tests are useful and whenpractical detox swaps that don’t require a lifestyle overhaulProducts I Mentioned:• Prenatal I use and supplements• Cycle tracking tool code drhalieMens Sperm support is from Needed and Wenatal both linked above and also in my fullscript

Everyone’s cold plunging, glowing under red lights, bouncing on vibration plates, cutting out everything but steak, and suddenly doing Pilates like it’s a religion. In this episode, I give each trend a straight score based on evidence, cost, sustainability, and real-life payoff — not influencer hype.Red light guide, download for free hereVibration plate I usefollow along on socials @drhalieschoff

In today’s episode, I’m chatting through the simple, intentional updates I’ve made to my supplement routine as we shift into a season where my body usually needs a little extra support. Nothing extreme — just smart swaps, gentle additions, and a few things I like to keep on hand for digestion, energy, and immune health.What I’m Covering in This EpisodeWhy I don’t believe our supplement routines should be staticHow I’m combining beef organ supplements + a prenatal for a strong, nutrient-dense foundationThe seasonal reason I’m adding cod liver oil for vitamin DWhy I’ve started cycling my probiotic instead of taking one nonstopThe gentle liver support I’m bringing back into rotationMy approach to adjusting supplements based on what my body needs week to weekThe items I keep “on deck” for extra digestion support (think bloating, heavy meals, travel)The simple immune-friendly basics I like to have available this time of yearThis is a laid-back, cozy, personal conversation about checking in with your body, shifting routines when the seasons change, and making supplement choices without overwhelming yourself. It’s practical, intentional, and focused on supporting your body in real-life rhythms.(All general categories — not medical advice or product recommendations.)Beef organ complexPrenatal multivitaminCod liver oil (Vit D + essential fatty acids)Probiotic (cycled)Liver support supplementGinger, peppermint, electrolytes, and other digestion-friendly basicsImmune support staples for the winter seasonYour supplement needs can shift with your lifestyle and seasonsListening to your body > sticking to a rigid routineSmall adjustments can make a big difference in energy, digestion, and immunityIf you enjoy these behind-the-scenes wellness chats, make sure to follow the show so you never miss an episode. And if you have questions or want a part two on routines, rituals, or seasonal wellness, send them my way!Shop Fullscript Sale Support the show by shopping brands I love Connect with me on socials @drhalieshoff

In this episode, we’re breaking down what really drives insulin resistance — and spoiler, it’s not just about sugar. From light exposure and stress levels to carb timing and nutrient deficiencies, we’ll dive into how your daily habits impact blood sugar and metabolism far more than a single food choice.You’ll walk away understanding how to work with your body — not against it — to support balanced hormones, energy, and long-term metabolic health.Light & circadian rhythm:How morning sunlight, evening screen limits, and sleep timing affect insulin sensitivity and cortisol balance.Carb timing & balance:Why completely cutting carbs can backfire — and how pairing small portions of whole-food carbs with protein and fiber can actually improve blood sugar control.Stress & cortisol:How chronic stress hormones keep blood sugar elevated (even without eating), and simple tools to regulate your nervous system.Nutrient deficiencies:Key nutrients that support insulin function — like magnesium, chromium, omega-3s, and B vitamins — and how to include them through real food first.Practical takeaways:Simple, sustainable strategies to improve insulin sensitivity: balanced meals, movement after eating, quality sleep, and light exposure habits that support your body’s natural rhythm.Podcast on LeptinWork with me 1:1 Favorite tools for blue light blocking (code drhalie) Follow me on social media @drhalieschoffBrands I love

In this episode, I’m joined by Stephen Rofrano, founder of MASA Chips, to talk about what it really means to eat as nature intended. We dive deep into ancestral food preparation — how our ancestors processed, soaked, and fermented foods — and why simply “eating paleo” doesn’t always align with how humans were meant to nourish themselves.Stephen shares the story behind MASA Chips, the cleanest tortilla chip on the market, and what it takes to go the extra mile in sourcing, preparation, and quality. From nixtamalization to ingredient integrity, this conversation will change the way you think about modern “health foods.”We cover:🌽 What ancestral eating really looks like — beyond buzzwords🔥 Why traditional food preparation methods matter🥑 The difference between “paleo” and truly evolutionary nutrition🥣 The behind-the-scenes story of MASA Chips — from concept to crunch🌾 How Stephen’s approach bridges ancient wisdom with modern healthMasa chips discount code drhalieConnect with me on socials @drhalieschoffClean Brands and Non-tox swaps

The holiday season is full of joy, connection, and… chaos. Between travel, gatherings, and endless to-do lists, it’s easy to let wellness fall to the bottom of the list. In this episode, I’m sharing how I’m staying grounded and consistent with my routines — without being rigid — so I can actually enjoy the season and still feel my best.We’ll talk about:💪 Exercise: How to keep movement simple and realistic when your schedule gets full🥗 Nutrition: Balancing mindfulness and flexibility, and how I’m tracking to stay aware without obsession☀️ Routines: Why small, non-negotiable habits (like hydration, sleep, and morning light) make the biggest difference🧠 Mindset: Letting go of “all or nothing” thinking and focusing on consistency over perfectionKey Takeaway:Your wellness doesn’t need to be on pause for the holidays — it just needs to adapt. A little consistency goes a long way in helping you feel calm, strong, and centered through the season.Resources Mentioned:Ladder fitness and nutrition tracking app (this link gets you a discount!) My membership (lots of seasonal recipe inspo and community Sunna Wellness ElixirsWork with meBrands I loveFollow along on social media @drhalieschoff instagram and @dr.halieschoff on TikTok

In honor of Breast Cancer Awareness Month, we’re diving into holistic breast health — from daily self-care rituals to natural detox support. In this episode, we explore the power of lymphatic drainage, dry brushing, and castor oil routines to encourage circulation, reduce stagnation, and reconnect you with your body’s innate healing wisdom.You’ll learn how to support your lymphatic system, simple ways to integrate these routines into your wellness rituals, and how mindfulness plays a vital role in breast health. Whether you’re on a healing journey or simply looking to deepen your self-care practice, this episode will leave you inspired and empowered. What we cover this episode: 💧 The connection between lymphatic flow and breast wellness🪶 How to practice dry brushing safely and effectively🌙 The benefits of castor oil packs for breast tissue and lymphatic support. Get the ones I love HERE (code drhalie) 💗 Gentle self-massage  techniques to promote relaxation and circulation🕊️ How to create a nurturing, mindful breast care ritual that honors your body🎗️ Simple lifestyle shifts to support breast cancer prevention and awarenessShop brands I love and low tox swapsWork with me

In this episode, I’m taking you with me through our recent trip to Italy — from the breathtaking cliffs of Sorrento and Positano to the vibrant streets of Florence and the timeless charm of Rome.I share what we did, what we ate (and yes, all the pasta and gelato!), and how I stayed feeling balanced and energized along the way. From supporting digestion and sleep during time zone changes to fasting on long flights and using my favorite travel tools, this episode is full of practical hacks for traveling well without sacrificing joy or health.What You’ll Hear About:How to enjoy amazing food abroad without bloating or guiltSleep support and circadian rhythm hacks for new time zonesDigestive support favorites: Cellcore Bowel Mover, castor oil packs, and moreTips for longer fasting windows during travel daysHow to make travel smoother with the right travel card, supplements, and our amazing travel agentMentions & Links:Our travel agent : [email protected] Travel credit card perksCellcore Bowel MoverCastor oil packsFavorite travel supplements

Fall is nature’s gentle nudge to slow down. As the days get shorter and the air turns crisp, our bodies often crave different rhythms, foods, and routines. In this episode of Alpha Health and Wellness Radio, I talk about how fall can be an invitation to embrace rest, nourish ourselves differently, and align with the natural pace of the season.We’ll dive into:Why slowing down isn’t laziness, but part of supporting your nervous systemSimple ways to rest more without guiltHow to shift your nutrition for the season (think grounding root veggies, warming spices, and cozy meals)The connection between honoring seasonal rhythms and better digestion, energy, and hormone balanceFall can feel so good when we allow ourselves to live in sync with it. My hope is this episode inspires you to lean into the pause, reset your body, and step into a grounded, nourished season ahead.✨ If you’re ready for deeper support with your health this fall—whether that’s hormones, digestion, or energy—I’d love to work with you. You can book a session with me HERE

When most people think of fiber, they think of digestion—or maybe their grandma’s Metamucil. But fiber is so much more than a bathroom aid. It’s one of the most powerful (and overlooked) tools we have for gut health, hormone balance, blood sugar regulation, and even detoxification.In this episode of Alpha Health and Wellness Radio, I’m breaking down everything you need to know about fiber—what it is, the different types, how it supports your body beyond digestion, and simple ways to get more of it in your daily routine (without living off bran cereal).We’ll cover:The difference between soluble and insoluble fiber (and why you need both)How fiber feeds your microbiome and lowers inflammationThe role fiber plays in hormone balance and detoxificationSigns you may not be getting enough fiberPractical ways to add more fiber-rich foods into your diet (without the bloat)Fiber isn’t just about feeling “regular”—it’s about feeling energized, balanced, and supported at the root level.✨ If you’re ready to take a deeper dive into gut or hormone health and want a personalized plan, let’s connect! You can find me at @drhalieschoff or @alphahealthwellness