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 loss
• The 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 metabolism
• Simple ways to use hot and cold exposure (without stressing your body)
• Easy seasonal rituals that keep your hormones, gut, and energy in balance

Timestamps:
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 week

Ready to go deeper?

Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

Meet Kylie

Kylie 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, UCLA
• M.S. in Human Nutrition, Columbia University Medical Center
• Registered 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 learn

• How to spot what you are really hungry for (hint: it’s not always food)
• 5 mindset tools that create space between urge and action
• 5 physical tools that soothe your nervous system and stabilize blood sugar
• How to build a simple post-dinner ritual so your brain knows the kitchen is closed

If emotional eating is holding you back, apply for 1:1 coaching with Kylie → https://aproaihffa9.typeform.com/to/JkpTBEVm

Meet Kylie

Kylie 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, UCLA
• M.S. in Human Nutrition, Columbia University Medical Center
• Registered 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 problem
• The surprising role of hormones, gut health, and blood sugar in cravings
• 3 mindset tools that help you pause before reaching for food
• 5 simple physical tools to reset your body and break the autopilot snack cycle
• How to enjoy food mindfully without spiraling into guilt

You’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 spiral
10:44 – Physical tools to soothe stress and reduce urges
19:52 – 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/JkpTBEVm

Meet Kylie
Kylie 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, UCLA
• M.S. in Human Nutrition, Columbia University Medical Center
• Registered Dietitian, Columbia University