295 - (GUEST) Pelvic Floor Health: What Every Woman Needs to Know

Your pelvic floor impacts everything, from core strength, posture, and digestion to sex, hormones, and even your confidence. Yet most women never think about it until something goes wrong. In this episode, I sit down with Dr. Amy Osborne to uncover the truth about pelvic floor health and why it matters for every woman, not just those who are pregnant or postpartum.We dive into the common signs of dysfunction, why many women have an overactive or weak pelvic floor without even realizing it, and the everyday habits that could be silently sabotaging your strength and comfort. You’ll also learn expert strategies you can start using immediately to support your pelvic floor, reduce pain, prevent leaks, and feel stronger from the inside out.Whether you’ve experienced symptoms or just want to optimize your body, this episode is a must-listen!ABOUT OUR GUESTDr. Amanda (“Amy”) Osborne is a Doctor of Physical Therapy and the founder of Apto Physical Therapy & Wellness in Wheat Ridge, Colorado — a multidisciplinary clinic dedicated to bridging the gap between orthopedic rehab, pelvic health, strength training, and integrative wellness.With a Bachelor of Science in Neuroscience and a Doctorate in Physical Therapy from Northwestern University, Amy brings more than a decade of specialized experience in pelvic floor rehabilitation. She is recognized by the APTA with a Certificate of Achievement in Obstetric Physical Therapy and has completed extensive post-doctoral training across multiple pelvic health methods, dry needling, and visceral/lymphatic techniques.A lifelong mover, Amy has been an ACE-certified personal trainer and fitness instructor for over 20 years. She is especially passionate about supporting pregnant and postpartum athletes, teaching courses on diastasis recti rehabilitation, progressive load, and return-to-sport protocols. Her unique clinical lens comes not only from her training, but from personal experience—she has navigated her own journey with chronic low-back and hip pain, which fuels her mission to help people rebuild strength and trust in their bodies.Beyond the clinic, Amy is an energetic educator and speaker, regularly presenting for professional organizations and healthcare teams on functional nutrition, pain science, behavior change, and pelvic health. She collaborates with partners like Craig Hospital to enhance pelvic health education for clinicians working with individuals recovering from spinal cord injury—one of her deepest areas of clinical passion. She is also a Certified Nutrition Therapy Practitioner, Restorative Wellness Practitioner, and ACE Behavior Change Specialist, currently pursuing the Personalized Medicine Certification through the University of South Florida.When she’s not in the clinic or classroom, you’ll likely find Amy lifting heavy things, teaching group fitness, or sharing evidence-based wellness insights on her blog, dramyozborne.com.https://www.instagram.com/dramyosborne/https://www.aptophysicaltherapy.com/Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

This episode isn’t another influencer gift guide. I’m not dropping affiliate links, brand collabs, or the 12 things I’ll forget I ordered by next week. This is a breakdown of what’s ACTUALLY worth investing in this Black Friday if you want real momentum going into 2026.Inside this episode I’m walking you through:The simple tools I use every single day that make health easierWhat’s truly worth buying (and what’s a complete waste of money)Why investing in your future self beats another TikTok pajama setThe areas of your health that give you the biggest returnAnd the exact things I would buy if I wanted actual transformationNo fluff. No gimmicks. Just clarity. You loved this episode last year, so I had to update it for 2025.OFFERS:1) Muscles without Macros $199 (A savings of $100)PLUS my 12 week SCULPT workout program for FREE ($99)>> GET IT HERE2) The METABOLIC METHOD ($1,111 or 3 payments of $399) Normally $1499A savings of almost $400PLUS an EXTRA month of coaching and support (yes, you’re getting 4 months for the price of 3)>> GET IT HERE3) LEGACY HEALTH- One Year of 1-1 All Access Health CoachingFor the woman that wants her health to look completely different in one year and is ready for RESULTS.$8900 or 12 payments of $777 (A savings of $3100)>> DM ME HERE TO CLAIMDo you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

Buckle Up...because this podcast episode is the PEP TALK that you need to hear! In this episode, I’m breaking down exactly what could change in the next 47 days if you stopped putting your health on hold until 2026. Most people are checking out right now, but I know you're not here to be like "most people". I know your not here because you want average health, your here because you want optimal- and that starts with what you do before we ever ring in the New Year. Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

So many women are told their labs look “normal,” yet they know something feels off. In this episode, I sit down with gut health dietitian Jillian Smith, to talk about why traditional testing often leaves women without answers , and how to finally understand what’s really happening in your body.We dive into:Why advocating for your health is essential when you know something isn’t rightThe difference between conventional labs and functional testingHow the DUTCH Test and GI Map can reveal what your hormones and gut are really doingThe power of being your own best health advocateThis is an honest, empowering conversation about women’s health, getting the right data, and taking back control of your well-being, because you deserve more than “everything looks fine.”GET MORE INFO ON TESTING HERE!Use Code: KATYTEST for $505 off testing until December 3rdAbout Our Guest: Jillian Smith is a registered dietitian and the Lead Dietitian at GutPersonal, a personalized supplement company and functional medicine practice. She specializes in helping women around the world overcome chronic gut issues and hormone imbalances through a root-cause, individualized approach.With over a decade of personal experience navigating IBS, Jillian brings empathy, insight, and real-world solutions to her clients. She’s passionate about empowering women to feel their best from the inside out—because when your gut health is in check, everything else in life feels more possible.Whether she’s working one-on-one with clients or educating a wider audience, Jillian’s mission is simple: to help women feel confident, energized, and deeply connected to their health.Jillian's Instagram Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

If you’ve ever felt like being in a calorie deficit is exhausting, frustrating, or just not working anymore, this episode is for you. I break down why your current deficit might feel harder than it needs to. From using outdated numbers in MyFitnessPal to going too extreme with your calories-and what you can do to make fat loss actually sustainable.You’ll learn:Why your past numbers don’t fit your current metabolismHow to eat more volume without more caloriesThe role of fiber and food variety in keeping you full and regularSimple shifts to stay consistent through your fat loss phaseWhether you’re in a dedicated fat loss season or just trying to be more aware without tracking every bite, this episode will help you make progress that feels easier, not harder! Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

You’ve probably heard the phrase “we all have the same 24 hours in a day.” But the truth? We don’t. Our capacity changes with our seasons- motherhood, grief, business growth, joy, burnout. And pretending it’s all the same only leads to guilt and comparison. In this episode, I’m sharing what it really means to take care of your health when life looks different, how I’m preparing to shift from a season of flexibility into motherhood, and why your 24 hours don’t have to look like hers to still be meaningful, productive, and healthy.Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

I think most people assume their workouts are doing all the heavy lifting when it comes to their metabolism, but that’s not actually where most of your calories are burned. In this episode, I’m breaking down what REALLY makes up your energy burn and why your workouts are one of the smallest pieces of the puzzle. We’ll talk about the parts of your metabolism that make the biggest difference, what changes the most as we age, and where your focus should actually be if you want a healthy, strong, efficient body long-term. This is one of those episodes that’s going to make you look at your body, your movement, and your habits in a completely different way.→ Get on the waitlist here so you’re first to know when the Muscle & Metabolism Challenge launches next week!Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

Most women think of self-defense as what happens once someone grabs you. But the truth? The most powerful skills happen before it ever gets physical. In this episode, I’m joined by Alison, a former FBI Analyst and founder of Strong is Beautiful, who teaches women how to build awareness, trust their instincts, and walk through the world with confidence- whether you’re running alone, loading groceries with kids in tow, or living by yourself. This conversation is about more than defense, it’s about reclaiming your power and feeling prepared in any situation. Probably one of the most important and impactful conversations I've had on this platform. Send this to all the women in your life, because it could just save theirs.Use promo code Katy20 for 20% off any of Alison's self defense guides or courses here: https://stan.store/strongisbeautifulAbout AlisonAlison Bosworth is a former FBI analyst turned safety educator who believes every woman has the power to be her own protector. As the founder of Strong is Beautiful, she teaches practical safety skills that go far beyond self-defense, they're life skills that help women trust their instincts, set boundaries, and move through the world remembering they are meant to take up space and have their voice heard.Currently completing her Master of Science in Ayurveda and Integrative Medicine, Alison understands that strengthening your intuition and inner wisdom isn't found in mystical practices, it's in loving and showing up for yourself through daily behaviors that honor your body and mind. This holistic approach weaves through all her work, from teaching situational awareness to destigmatizing PTSD through her volunteer work with Bodhi Battalion.Drawing from her background in federal threat assessment, martial arts instruction, and integrative wellness, Alison shows women that confidence is their safety superpower. She learned early that confidence is knowing you are capable, and she's on a mission to help women, teens, and tweens discover that truth by honoring both their fierce strength and their compassionate nature.Learn more and follow Alison @strongisbeautifulsdDo you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

You’ll lose weight on a GLP-1. The real question? Will you keep it off. In this episode, I’m breaking down why I’m seeing an influx of clients coming to me on GLP-1s or wanting to get off them, how GLP-1s affect inflammation, PCOS, and metabolism, and the critical habits you must build while on them. From protein to hormones to baseline metabolism—this is what actually determines your long-term success if taking GLP-1s isn't your forever.Whether you’re on a GLP-1, considering it, or just working on your health, this episode is your guide to long-term success because I'm sharing EXACT strategies I use with clients. You do not want to miss it!If you are ready to transform your health, let’s chat 1:1 Coaching! Fill out the application below —> 1:1 Health Coaching ApplicationDo you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

You’ve probably been influenced by the ads with promises of faster recovery, less soreness, and more muscle online. But do BCAAs, branched-chain amino acids, actually deliver on the hype or are they just another supplement that will sit in your cupboard?In this episode, I’m breaking it all down: what BCAAs really are, what they’re supposed to help with, and what the science actually says about their effectiveness. We’ll talk about why some people swear by them, when they might be useful, and when they’re just an overpriced way to make your water taste good.If you’ve ever wondered whether you need BCAAs for results or if your protein-rich diet is already doing the job, this episode will give you the clarity (and maybe save you some cash).Creatine Episode 236Protein Revolution Episode 196Get Gut Personal HERE (my FAV supplements!)Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!