5 "Healthy" Habits That Are Actually Harming Your Gut - What No One Tells You

Think you're doing everything right for your gut? In this episode, Kylie breaks down five habits that seem healthy but could actually be working against your digestion, energy and hormones - and none of them are the obvious ones like alcohol or processed food.From constant snacking to raw salads to food sensitivity testing, these are the well-intentioned habits that quietly keep women stuck. If you've been eating clean, taking your supplements and still feeling bloated, exhausted and inflamed - this episode is for you.What You'll Learn:Why constant snacking disrupts your gut's natural cleaning cycle - even when you're snacking on healthy thingsThe truth about raw vegetables and why cooking your food can actually increase nutrient absorptionThe supplement mistakes Kylie sees most often - and why more supplements can mean more harmHow going too high fat (even with healthy fats) shifts your gut microbiome toward an inflammatory profileWhy food sensitivity tests are not evidence-based - and the food fear they create that makes gut healing harderTimestamps:00:00 Introduction: the gut habits nobody talks about 02:00 Habit #1: Constant snacking and the migrating motor complex (MMC) 06:30 Why even healthy snacking disrupts your gut rhythm and keeps insulin elevated 09:00 How to figure out why you're snacking and what to do instead 13:00 Habit #2: Overdoing raw vegetables when your gut is already struggling 17:00  Why cooking your vegetables can actually increase nutrient absorption 20:00  Habit #3: Too many supplements or the wrong ones 25:00  Why probiotics can make things worse if you have bacterial overgrowth 29:00 How to assess supplement quality and what a COA is 33:00  Habit #4: Going too high fat to flatten blood sugar spikes 37:00  How excess fat shifts your gut microbiome to an inflammatory profile 40:00 The fat approach Kylie actually recommends 43:00 Habit #5: IgG food sensitivity testing and why it creates food fear 48:00 What IgG antibodies actually mean (and what they don't) 51:00 Testing that does have evidence behind it and when you need it 54:00 Spring 1:1 coaching spots and what working with Kylie looks likeConnect with Kylie: Instagram: @within.nutrition Apply for 1:1 coaching here.Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Most people on a health journey are unknowingly making things worse. The candles, lotions, cleaning products and "healthy" packaged foods filling your home could be the real reason you're still dealing with bloating, weight gain, brain fog and hormone chaos.In this episode, I sit down with Dr. Vivian Chen - a UK-trained medical doctor with 15 years of clinical experience - who transformed her approach to medicine after her newborn daughter was hospitalised with symptoms no doctor could explain. Through her own research, she uncovered the world of environmental toxins and realised they were behind years of her own chronic fatigue, acne and brain fog.We break down exactly which everyday toxins are disrupting your hormones and gut microbiome, and the small, realistic swaps you can make starting today.Timestamps:00:01 Why toxins are the missing root cause nobody talks about 02:23 Dr. Vivian's story: her daughter's illness that changed everything 06:22 How toxins destroy your gut, hormones, and mitochondria 08:24 Symptoms of toxic overload (bloating, brain fog, weight gain & more) 10:46 The biggest non-food sources of toxins in your home 12:32 The truth about candles and why they're not relaxing you 15:30 Fragrance & phthalates: the one ingredient label to always check 19:05 BPA-free isn't safe - what they're replacing it with 20:51 The problem with non-stick cookware (and what to use instead) 22:02 Canned foods, acidic foods & how to reduce leaching 25:43 The batch-cooking beans hack using silicone bags 26:28 The worst cosmetics for toxin exposure (and where to start swapping) 28:44 Why you should stop blocking your sweat - deodorant & detox explained 31:04 Your spending power as a consumer and why it matters 32:22 One simple swap to start with todayAbout Dr. Vivian Chen:Dr Chen is a UK-trained medical doctor with 15 years of clinical experience. She is board certified in the UK in both internal medicine and family practice. She is  on a mission to help people reduce their toxin load because she believes environmental toxins to be one important root cause of many chronic health conditions.Find her on instagram or check out her website here.Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Dr. Mahmood Ghannoum - the world's leading microbiome researcher and the scientist who coined the term "mycobiome" - to talk about the side of gut health that most people have never heard of: the fungi living in your gut right now and why they matter just as much as your bacteria.Dr. Ghannoum has published over 450 peer-reviewed papers, has more than 23,000 citations in scientific literature and has received over 25 million in NIH funding. He is in the top 1% of the most cited scientists in the world.In this episode, they break down the truth about Candida - why having it is completely normal, what actually causes it to become a problem and why the goal is never elimination but balance. They also get into digestive plaque, the gut-depression connection and what a genuinely useful gut test should be looking at.This episode is especially for anyone who has been told they have Candida and felt confused or overwhelmed - or who suspects something is going on in their gut that nobody has fully explained yet.In this episode we cover:What the mycobiome is and why it has been largely ignored until nowWhy Candida is a normal part of over 50% of people's gut flora - and when it becomes a problemThe biggest causes of Candida overgrowth including antibiotics, diet and vitamin deficienciesWhy sugar feeds Candida directly and how overgrowth drives sugar cravingsHow fiber supports the good bacteria that keep Candida under control - and why eliminating it makes things worseThe vitamins most commonly deficient in people with gut imbalances - D3, A, B3 and CWhat digestive plaque is, how bacteria and fungi form it together and what breaks it downWhy garlic and apple cider vinegar are among the most researched foods for gut fungal balanceWhy pistachios are one of the best snacks for rebalancing your microbiome - backed by published scienceWhat intermittent fasting actually does for gut health - and why it only works alongside a good dietHow gut imbalance is directly linked to depression and mental health - and what the latest research showsWhat to look for in a gut test and why testing for fungi alongside bacteria changes the picture entirelyBecause an imbalanced gut does not just affect your digestion.It affects your energy, your skin, your hormones, your mood and your mental health. When your microbiome is in balance - bacteria and fungi working together - your body has the foundation it needs to function properly.This episode will help you understand what may really be going on beneath the surface - and where to start.TIMESTAMPS00:00 Introduction: who is Dr. Mahmood Ghannoum and why the fungi in your gut matters as much as bacteria01:15 What is the mycobiome? The term Dr. Ghannoum created and why it changed gut health science01:31 Why the focus has always been on bacteria - and what we've been missing by ignoring fungi02:44 Candida explained - why over 50% of people have it and why that's completely normal03:11 When does Candida become a problem? The difference between normal presence and overgrowth04:30 The gut ecosystem analogy - why balance is everything and why eliminating Candida entirely is the wrong goal05:51 Why some doctors over-diagnose Candida and what a good gut test should actually look for06:50 The biggest causes of Candida overgrowth - antibiotics, diet and what to do about it08:13 Sugar and Candida - why refined sugar is the biggest dietary driver oWelcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Karen "ZuZu" Armes, holistic health educator and founder of Lilly Fields Retreat Center in Georgia, to explore how nutrition and lifestyle medicine can reverse chronic conditions that conventional medicine often considers permanent.ZuZu shares her extraordinary personal story of healing epilepsy through food within months of starting, later reversing scoliosis through myofascial therapy, chiropractic care and core strengthening - and how these experiences shaped her lifelong mission to help others understand the body's innate ability to heal itself.They also dive into the most common gut health issues she sees at her retreat, the truth about bloating, why probiotics aren't always the answer, how mold and EMFs may be silently affecting your health and the simple daily habits - starting with what you drink in the morning  that can begin to shift everything.In this episode, you'll hear:ZuZu's personal journey reversing epilepsy, scoliosis and arthritis through nutritionWhy your body is designed to heal - and how cell reproduction means it's never too late to startThe real reasons behind bloating: Candida, SIBO, and SIMO explained simplyWhy probiotics can sometimes make gut issues worseThe importance of minerals - especially iodine and sodium - for energy, thyroid health and hydrationMorning routines from the retreat: water, lemon, baking soda and why hydrating first thing mattersMold toxicity: how to identify it, remove it from your home and detox your bodyWhy EMFs may be exacerbating Candida, mold and other chronic health issuesGrains, dairy, and sugar - when to eliminate and when to reintroduceWhat to expect at the Lilly Fields Retreat and how to get started from homeTimestamps 00:00 Introduction and disclaimer from Kylie 01:47 ZuZu's personal story: reversing epilepsy with food 04:10 How understanding the body changes everything 05:02 GABA, B vitamins, and the gut-brain connection 06:49 Reversing scoliosis: myofascial therapy and mindset 09:38 The gut is everything: what ZuZu sees most 10:45 Candida overgrowth: signs, causes, and solutions 14:00 SIBO and SIMO: bacteria in the wrong place 16:15 Why fiber and probiotics can backfire with SIBO 18:42 What happens in five to eight days at a retreat 20:44 Simple things to do at home: water first 21:02 Minerals and hydration: what you're really missing 24:16 Hibiscus, sodium, potassium, and iodine 25:47 Why minerals matter more than supplements 28:30 Mold toxicity: home detection and diet 33:17 How to remove mold and support your body's detox 38:13 EMFs, dirty electricity, and their effect on health 43:03 Chlorella and EMF protection 44:02 About Lilly Fields Retreat and Holistic Health Educators 47:32 The number one tip for more energy: address Candida 49:08 When can grains and dairy come back? 49:47 Seed grains: quinoa, millet, buckwheat, and almond bread 51:16 Closing thoughts: start today, your body is designed to healAbout the GuestKaren "ZuZu" Armes is a holistic health educator, therapeutic nutritionist and founder of Lilly Fields Retreat Center in Georgia. After reversing her own epilepsy, scoliosis and arthritis using food and integrative therapies, ZuZu has spent decades helping families understand how the body heals itself. She runs Holistic Health Educators, an online education platform training therapeutic nutritionists, and recently launched Ask ZuZu - a closed AI sysWelcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie shares three often-overlooked reasons why your energy may feel lower than it should - even if you’re eating well and trying to take care of yourself.She breaks down why carbs are not the enemy, how poor digestion can drain energy instead of creating it and why under-hydration is one of the most common but underestimated reasons women feel tired, foggy and flat.This episode is especially for women who feel like low energy has become “normal” - and want to understand what may really be going on under the surface.In this episode, Kylie covers:Why carbs are not the enemy - and how the type, timing and context matter mostWhy fruit is not something to fear, even if you’re thinking about blood sugarHow poor carb tolerance may be a sign your metabolism needs more supportWhy low-carb can backfire for many women, especially long termHow digestion may be taking more energy than it’s giving youSigns your gut and digestive system may need more supportThe impact of low stomach acid, stress, poor enzyme activity and gut imbalancesWhy hydration is essential for energy, focus, digestion and cellular functionWhy minerals may matter just as much as water intakeSimple shifts to start supporting your energy right awayWe dive into three key areas that are often overlooked when it comes to energy: how your body is handling carbohydrates, whether your digestion is actually supporting you (or draining you) and why hydration plays a much bigger role than most people realize.Because low energy isn’t something you just have to accept.When your body is properly supported, food should give you energy, your digestion should feel easy and your energy should feel steady throughout the day.This episode will help you understand what may be happening under the surface - and where to start.Timestamps00:00 Intro: why energy matters02:03 Carbs, blood sugar and energy05:52 Why fruit is not the enemy09:02 When carbs are a sign something deeper needs support12:41 Why digestion may be draining your energy15:12 Low stomach acid, stress and enzyme support18:43 Gut imbalances and nutrient absorption21:23 Why hydration matters for energy24:10 Water, minerals and practical hydration tips27:10 Final recapMeet 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 UniversityWelcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with award-winning gut health expert Nora Cavani, Founder and CEO of Alba Health, to explore how the gut microbiome shapes everything from eczema, allergies, hormones and skin health to long-term disease risk in both adults and children.Nora shares her personal story of severe eczema and hormone imbalances, how antibiotics and microbiome disruption played a major role in her health journey and why the future of medicine may lie in supporting our microbes before chronic symptoms take hold. They also discuss the biggest myths in gut health, why elimination diets can backfire, how children’s microbiomes are shaped in early life and what parents can do to support their child’s gut health in practical, sustainable ways. In this episode, you’ll hear:Nora’s personal journey with eczema, allergies and microbiome healingWhy gut microbiome diversity matters for skin, hormones, immunity and metabolismThe “invisible extinction” of missing microbes in modern lifeWhy gluten- and dairy-free diets may help short term but not fix the root issueWhy food sensitivity tests are often misleadingThe biggest misconceptions around probiotics and fiberHow a child’s microbiome may influence eczema, allergies and health later in lifeThe biggest disruptors to a baby’s gut microbiomeSimple ways parents can support gut health in children without fear or restrictionTimestamps 00:50 Nora’s eczema and health journey04:37 Gut microbiome, inflammation and chronic disease06:39 The “invisible extinction” of missing microbes11:36 Why gut health matters before symptoms get worse12:15 Gluten, dairy and the elimination trap17:13 Why Nora doesn’t recommend IgG testing19:36 Adult gut health myths20:00 Probiotics and gut health22:00 Skin symptoms and inflammation24:01 Added fiber in processed foods27:28 Why the child microbiome matters30:27 How the child microbiome predicts later health32:03 How the microbiome develops from birth34:49 Biggest disruptors to a child’s microbiome38:13 What Nora’s research in children is showing44:10 How parents can support a child’s microbiome46:04 Adding instead of restricting50:25 How Alba Health works53:00 Eczema case studyAbout the GuestNora Cavani is an award-winning gut health expert, molecular biologist and Founder & CEO of Alba Health - a science-led company focused on preventing chronic disease through early gut health support. After overcoming her own severe health challenges, Nora now works at the forefront of microbiome research, helping families understand how gut health shapes immunity, metabolism and long-term wellbeing.https://albahealth.com/withinnutritionhttps://albahealth.com/withinnutritionquizhttps://www.instagram.com/albahealth.co/ https://www.instagram.com/noracavani/ 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 Welcome to the Within Nutrition Podcast.There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

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