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

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 body
• How stress hormones like cortisol drive fat storage (and how to reset your levels)
• The gut–belly fat connection and how to calm inflammation
• The surprising role of insulin resistance (even with “normal” labs)
• Small, doable steps that make your body feel safe enough to release weight

Timestamps:
0:00 – Understanding Belly Fat and Its Causes

02:19 – The Role of Stress and Cortisol

03:57 – Dysregulated Cortisol and Its Impact

08:38 – Improving Gut Health

10:37 – Insulin Resistance and Its Prevention

12:33 – 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/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

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 women
• What happens to your thyroid, cortisol, gut microbes, and cravings when you go too low on carbs
• How to test your personal carb tolerance and metabolic flexibility
• What a healthy, hormone-supportive carb actually looks like (hint: fruit is not the enemy)
• How to support your metabolism and digestion without cutting more
• Simple, sustainable shifts you can start this week to feel better in your body

Timestamps:

0:00 Understanding the Struggles with Low-Carb Diets

2:25 Daily Struggles on a Low-Carb Diet

3:21 The Impact of Long-Term Low-Carb Diets

6:23 The Role of Blood Sugar and Metabolic Flexibility

9:23 Testing Carb Tolerance and Long-Term Strategies

11:05 Practical Tips for a Healthier Approach

17:01 Addressing Confusion and Overwhelm

Want personalized support?

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

Have you been doing all the right things like eating clean, loading up on protein and fiber, and taking the right supplements, but still feel tired, snacky, bloated, and stuck with your weight?

If you’re wondering “What else can I possibly do?” this episode is for you.

Kylie pulls back the curtain on one of the most common client struggles: doing everything "right" and still not seeing results.

In this episode, she shares the top 3 overlooked reasons you may feel sluggish, low-energy, and frustrated with your metabolism, even when your meals are technically “healthy.”

And the best part? After each reason, you’ll get one simple action step to try this week.

You’ll Learn:

• Why eating healthy is not the same as eating enough, and how under-eating can stall fat loss and increase cravings
• How your morning routine (like coffee on an empty stomach) might be setting you up for blood sugar crashes
• The surprising ways your gut microbiome can drive sugar cravings, low energy, and mood swings
• How to shift your mindset from “What should I cut?” to “What does my body need to feel safe and supported?”
• Easy, doable strategies to nourish your body, balance blood sugar, and support your metabolism without more restriction

Timestamps:

00:00 Eating Healthy but Feeling Unwell?

00:58 Reason 1: Not Eating Enough of the Right Nutrients

03:48 Action Step 1: Tracking Meals for Better Insight

05:16 Reason 2: Morning Routine Affects Entire Day

07:33 Action Step 2: Starting the Day Right with Hydration and Protein

08:44 Reason 3: Gut Microbiome Influence on Cravings and Energy

11:11 Action Step 3: Adding Gut-Friendly Foods to Diet

13:15 Conclusion and Encouragement

Want personalized support?

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

Have you ever had one of those weeks where you’ve eaten clean, exercised, stayed hydrated, taken your supplements, and still felt bloated, heavy, and uncomfortable by 3 p.m.? You’re not alone. In today’s episode, we’re unpacking why that happens, what your bloating might actually be telling you, and how to finally feel lighter without adding more restrictions to your routine.

You’ll hear about real client stories like Rebecca, whose healthy meals were making her feel worse due to a hidden gut issue, and Sarah, whose bloating had nothing to do with bacteria at all. Their healing paths were completely different, and that’s the point: one-size-fits-all advice doesn’t work when it comes to gut and hormone health.

You’ll learn:

• Why bloating can have completely different root causes (and why powders and elimination diets often fail)
• The hidden triggers behind “mystery bloating” like low stomach acid, poor bile flow, or stress
• How slowing down and chewing your food more can dramatically improve digestion
• What to eat in the morning to support your gut and blood sugar
• Why constant snacking might actually be making your bloating worse
• The surprising impact of mineral depletion from filtered water, and how to fix it
• Simple, non-restrictive shifts you can start this week to feel better in your body

Your body isn’t working against you. It’s trying to communicate with you. Instead of throwing more supplements or diet rules at the problem, let’s focus on supporting your gut and nervous system with foundational, nourishing strategies that work with your body, not against it.

Want to uncover what’s really behind your bloating?

Book a free health consult today:
https://aproaihffa9.typeform.com/to/JkpTBEVm

Timestamps:

00:00 – Understanding Bloating and Its Causes
03:11 – Impact of Bloating on Daily Life
04:33 – Personalized Approaches to Bloating
06:59 – Foundational Strategies to Reduce Bloating
12:19 – Hydration and Mineral Intake
13:52 – Supporting Gut and Lymphatic Flow
16:03 – Practical Tips for Improving Digestion
17:28 – Addressing the Root Cause of Bloating

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

Time to debunk the toxic myths around getting a “summer body”—like cutting carbs, skipping meals, and grinding through daily HIIT workouts. These outdated tactics often backfire, leading to burnout, bloating, weight gain, and hormone imbalance—especially for women.

The truth? Women’s bodies thrive on alignment, not aggression. In this episode, Kylie shares how syncing with your menstrual cycle—not working against it—can help you feel lean, energized, and balanced. You’ll learn how to cycle-sync your workouts, fast smarter, and support your gut and hormones for sustainable fat loss without extremes.

You’ll Learn:

• Why “eat less, move more” doesn’t work for women—and what actually does
• How to tailor workouts and fasting windows to your cycle
• What to eat (and when) for stable energy, hormone balance, and fat loss
• How gut health impacts metabolism and long-term weight loss
• Practical strategies to avoid burnout and feel your best this summer

Timestamps:

00:00 – Summer Body Pressures and Common Mistakes

01:20 – How Stress Disrupts Hormones and Fat Loss

04:11 – Smarter Summer Body Strategies (That Actually Work)

06:29 – Cycle-Synced Workouts and Smarter Fasting

08:40 – Gut Health, Protein, Sleep & Practical Tips

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

Want personalized support?

Apply for 1:1 coaching with Within Nutrition → https://aproaihffa9.typeform.com/to/JkpTBEVm