New year, new... burnout? Let's talk about why your body might be side-eyeing your ambitious January goals.

In this episode, I'm getting real about the cultural pressure to "start strong" when your body is literally screaming for rest. We're diving into why winter goal-setting feels like swimming upstream, how your menstrual cycle is secretly your best planning tool, and why that 3 PM energy crash might be telling you something way more important than your to-do list. If you're a high-performer who's been white-knuckling your way through rigid routines, or you're wondering why every January feels like a setup for failure—this one's for you, babe.

Plus: Updates on my brand new website (finally!), free sourdough guide, and 2026 journal prompts to start your year with actual self-awareness instead of another failed protocol.

Timestamps

[00:00] The Capacity Question: Are You Setting Goals Your Body Can't Support?

[01:07] 2026 Energy: Even Numbers & Soft Girl Seasons

[10:10] Self-Reflection Over Hustle: The Power of Intentional Journaling

[13:13] The Winter Paradox: When Culture Says "Go" But Your Body Says "Rest"

[32:08] Your Menstrual Cycle: The Monthly New Year You're Ignoring

[37:59] Goals That Honor Your Body (Not Just Your Pinterest Board)

[50:39] Foundations First: Nourishment, Hydration & Why Rest is Productive

Resources Mentioned:

1. Free 2026 Journal Prompts
2. Simple Sourdough Guide
3. Nippard's Body Fat % Video
4. Just Ingredients

Work With Kailes:

🌿 Newsletter Join here.

Connect:

📍 Instagram: @kaileigh.lauren | @rebelwellnesspodcast

📍 nourishwithin.me

Love the show? Would love if you could leave a 5-star rating on Spotify or drop a review on Apple Podcasts!

Disclaimer:

This podcast is for educational purposes only. Kailes is not diagnosing, treating, or replacing your healthcare team. Always consult with your qualified healthcare provider for personalized medical advice.

Ever wonder why your friend lost 20 pounds on keto while you gained weight and felt like garbage? Or why you get sleepy after carbs while your bestie gets energized? The answer isn't willpower, genetics, or "doing it wrong"—it's your gut microbiome.

In this episode, we're unpacking groundbreaking research from the Weizmann Institute that tracked 800 people and 47,000 meals to reveal something wild: some people spike harder from bananas than cookies. Yep, you read that right.

Your unique gut bacteria ecosystem—trillions of microbes with their own metabolic preferences—determines how your body responds to every single thing you eat. This is why the same diet can be life-changing for one person and a total disaster for another.

What You'll Learn:

• How blood sugar roller coasters control your energy, mood, hormones, and stubborn weight
• The difference between Prevotella-dominant and Bacteroides-dominant gut types (and which foods each thrives on)
• The carb tolerance test: Simple way to tell if your microbiome is built for carbs or fats based on how you feel after meals
• The hidden danger of forcing your body into restrictive diets that don't match your bacterial makeup
• How to stop chasing your friend's results and start listening to YOUR body's feedback

Stop chasing your friend's results. Start listening to YOUR body.

Timestamps

[00:00] Intro: Why your friend's diet didn't work for you—and what your gut has to do with it

[02:21] The nuance most people miss: How your microbiome landscape determines diet success (and why family members often respond similarly)

[07:01] Blood sugar 101: The puppet master behind energy, mood, inflammation, hormones, and fat loss

[11:44] The macros life hack: Why protein, fat, and carb ratios matter more than you think (and how to compose meals without obsessive tracking)

[16:26] The Weizmann Institute bombshell: 800 people, 47,000 meals, and why some people spike harder from bananas than cookies

[23:32] The bodybuilder phenomenon: Why following someone else's "proven" diet plan usually backfires

[30:40] Gut barrier & inflammation: How leaky gut makes every meal harder to process and blocks nutrient absorption

[33:02] The carb tolerance test: Get sleepy after carbs? Get energized? Here's what your body is telling you about your microbiome

[35:22] Prevotella vs. Bacteroides: The bacterial divide that determines if you're built for high-carb or high-fat diets

[37:42] Real talk on restrictive diets: When to stop forcing a diet your body is rejecting (even if you love the "why" behind it)

Resources Mentioned:

• Episodes 19-22: Macronutrients Deep Dive
• Weizmann Institute study referenced
• Coming January 2026: Nourish Within

Connect:

• @KaileighLauren on Instagram
• @Rebel Wellness Podcast on Instagram

Struggling with chronic pain, mystery injuries, or a body that just won't cooperate?

Level 3 Neurokinetic Therapy practitioner Karina Barovick breaks down how C-section scars, nervous system dysregulation, and fascia dysfunction could be behind your unexplained symptoms. Learn about NKT therapy, lymphatic drainage, pelvic floor dysfunction, and Karina's Sphere Therapeutix method for at-home bodywork.

This episode is perfect for high-performing women dealing with hormones, burnout, and chronic movement issues.

Timestamps

[02:23] Meet Karina Barovick: Level 3 NKT Practitioner Who Rebuilt Her Body After Multiple Surgeries

[10:50] What Is NKT (Neurokinetic Therapy)? Reprogramming Your Brain's Movement Patterns

[16:41] The C-Section Scar-to-Hip Pain Pipeline: Why It Takes 40 Years to Need Surgery (If You Don't Address It)

[21:52] Insurance Mill PT vs. Out-of-Pocket Specialists: Understanding the Difference in Freedom & Approach

[27:27] What Is Sphere Therapeutics? Bone Stimulation, Fascia Release & At-Home Bodywork

[29:41] What Exactly Is Fascia? The Spider Web That Holds Trauma, Emotions & Your Entire Body Together

[34:41] Lymph 101: Your Body's Garbage System That's Probably Clogged Right Now

[40:12] When Graston & Active Release Therapy Backfire: Nervous System Overstimulation Explained

[42:16] The Simplest Nervous System Hack: Make Your Exhales Longer Than Your Inhales

[45:00] Post-Pandemic Shallow Breathing: How Masks Accidentally Trained Us to Hold Our Breath

[47:28] Your Diaphragm Is a Muscle (And It's Probably Doing Everyone Else's Job)

[54:46] Overactive vs. Underactive Pelvic Floor: Why "Weakness" Isn't Always the Problem

[58:44] Final Question: What Makes Karina a Wellness Rebel?

Resources Mentioned

• Karina's Website
• Karina's Online Therapy Membership
• 1-on-1 Women's Restorative Bodywork

Connect with Coach Kailes

Connect with Me

• @KaileighLauren on Instagram
• @Rebel Wellness Podcast on Instagram
• Join My Monthly Wellness Newsletter