How to Get Better Sleep Naturally: Supplements, Habits & Simple Fixes with Dr. Meredith Broderick

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

Do you ever find yourself standing in front of the fridge, not because you’re hungry, but because you’re stressed, anxious, bored, or just needing comfort? You’re not alone – and you’re not broken.In this episode, Kylie breaks down how to stop emotional eating and finally end the guilt spiral. Emotional eating is deeply human, but when it turns into a cycle of cravings, guilt, and frustration, it can feel impossible to break.You’ll learn:Why emotional eating isn’t a willpower problemThe surprising role of hormones, gut health, and blood sugar in cravings3 mindset tools that help you pause before reaching for food5 simple physical tools to reset your body and break the autopilot snack cycleHow to enjoy food mindfully without spiraling into guiltYou’ll also hear the story of Natalie, a client who broke her nightly grazing habit with just two simple tools and finally felt back in control.Timestamps:00:00 – Why emotional eating happens (and why it’s not your fault)06:29 – Mindset tools to pause cravings before they spiral10:44 – Physical tools to soothe stress and reduce urges19:52 – Client story: How Natalie broke her nightly grazing habit💡 If 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

You’re eating healthy, moving your body, cutting back on sugar, and maybe even tracking your food yet the belly bloat, puffiness, and extra weight around your middle just won’t budge. Here’s the truth: it’s not because you’re lazy, broken, or eating “too much.” Your body might actually be protecting you.In this episode, Kylie shares three hidden reasons women in their 30s, 40s, and beyond hold on to belly fat (even when they’re doing everything “right”) and the exact habits that help your body feel safe enough to let it go naturally.You’ll learn:How you can regulate your bodyHow stress hormones like cortisol drive fat storage (and how to reset your levels)The gut–belly fat connection and how to calm inflammationThe surprising role of insulin resistance (even with “normal” labs)Small, doable steps that make your body feel safe enough to release weightTimestamps:0:00 – Understanding Belly Fat and Its Causes 02:19 – The Role of Stress and Cortisol03:57 – Dysregulated Cortisol and Its Impact 08:38 – Improving Gut Health 10:37 – Insulin Resistance and Its Prevention12:33 – Belly Fat as a Signal, Not a Flaw 15:21 – Practical Steps for Improving Belly Fat 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 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 been skipping the bread, passing on fruit, loading up on protein, and doing everything “right” to feel lighter, but your body still feels tired, bloated, and stuck, this episode is for you.Today, we’re having the conversation most women never get to hear, but desperately need. One that explains what’s really happening under the surface when you go low carb (or no carb), why your metabolism might be slowing down instead of speeding up, and how to actually nourish your body back to balance without fear, shame, or obsession.You’ll also hear real client stories, like Elisa’s, who was stuck in a cycle of “eat less, lose more” that wasn’t working and what happened when we gave her the one thing she was afraid of: carbs.You’ll Learn:Why low-carb diets often feel “good” at first but backfire for many womenWhat happens to your thyroid, cortisol, gut microbes, and cravings when you go too low on carbsHow to test your personal carb tolerance and metabolic flexibilityWhat a healthy, hormone-supportive carb actually looks like (hint: fruit is not the enemy)How to support your metabolism and digestion without cutting moreSimple, sustainable shifts you can start this week to feel better in your bodyTimestamps:0:00 Understanding the Struggles with Low-Carb Diets2:25 Daily Struggles on a Low-Carb Diet3:21 The Impact of Long-Term Low-Carb Diets6:23 The Role of Blood Sugar and Metabolic Flexibility9:23 Testing Carb Tolerance and Long-Term Strategies11:05 Practical Tips for a Healthier Approach17:01 Addressing Confusion and OverwhelmWant personalized support?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