Nourish with Katrina

About Nourish with Katrina

Welcome to Nourish with Katrina: a podcast for women in their 40s, 50s, and 60s who are ready to understand what their bodies need at this stage of life — and how those needs are different from what they were a decade ago. Each episode explores the root-causes of the changes women experience during these years: fatigue, brain fog, weight changes, digestive issues, mood shifts, bone density, and more. Grounded in ancestral nutrition and lifestyle practices aligned with nature's rhythms, Nourish with Katrina gives women the knowledge, awareness, and insights they need for this season of life.

Publisher

Katrina Miriam

Category

health & fitness

Language

en

Explicit

No

First episode

5 Aug 2024

Latest episode

10 Jun 2026

Latest episodes

14 episodes in the feed.

1. 

   10 Jun 2026

   009: Why Am I So Bloated? Understanding Your Digestion During Perimenopause

   If you are a woman 40 plus and you've been feeling more bloated than usual — even though you haven't changed what you eat — this episode is for you. Does this sound familiar? You finish a meal and feel uncomfortable. Your stomach feels full and heavy. And you can't figure out what changed — because as far as you can tell, nothing did. In this episode we're talking about what may be happening in your body during perimenopause that could be contributing to bloating. How your hormones, your gut bacteria, your digestive enzymes, and your stomach acid all shift during this transition — and how those shifts may connect to the gas and bloating you've been noticing. And we'll finish with four simple things that may help — all with real research behind them. In this episode: Why bloating may increase during perimenopause — even when your diet hasn't changed Why heartburn and reflux during this time may not mean what most people think Four practical things you can try — none of which require a protocol or an overhaul of the way you eat This episode may resonate if: You've been bloating more than usual and you're not sure why You've been reaching for antacids and wondering why they don't seem to be helping You think you may be in perimenopause and you want to understand what might be going on in your body Share this with a friend who has been struggling with bloating she can't explain. The biology behind it is rarely talked about — and understanding it might give her a completely different way of looking at what she's been experiencing. Your next step: The free Protein Guide for Women 40 plus is a good place to go deeper. It's practical and written specifically for this season of life. You'll find it at nourishwithkatrina.com/protein-guide (https://www.nourishwithkatrina.com/protein-guide) — and the link is also in the show notes.

2. 

   19 May 2026

   008: The anxiety that came out of nowhere — what your vagus nerve has to do with it

   If you are a woman in your 40s, 50s, or 60s and have been experiencing anxiety that arrived without a clear reason — this episode is for you. You snap at someone and wonder where that came from. You lie awake at night with your mind going even when nothing is actually wrong. Little things bother you in a way they never used to. You feel wound up and you can't explain it to anyone — including yourself. And it doesn't feel like you. In this episode you'll learn the specific biological reason this happens during perimenopause and the years that follow — and it goes deeper than hormones alone. You'll learn about the vagus nerve — what it is, what it does, and why it becomes less supported during these years. And you'll leave with one simple, surprising practice you can start today that directly tones your vagus nerve and supports your nervous system's ability to return to calm. What you'll learn in this episode: You'll understand the hormonal and gut connections behind anxiety during this season — and the one piece that ties it all together. You'll understand why anxiety that arrived without a clear reason is a physiological event — and physiological events respond to physiological support. And you'll leave with one practice that costs nothing, requires nothing, and works anywhere. This episode is for you if: You've been experiencing anxiety that feels new, unfamiliar, or out of character You feel wound up or unsettled without a clear reason — and you want to understand why You're in your 40s, 50s, or 60s and you're ready to understand what is actually driving this — and what to do about it Share this episode with a friend who has been experiencing anxiety she can't explain. The biology behind it is rarely discussed — and understanding it gives her a completely different way to look at what she's been experiencing. Your next step: This episode ends with one simple, surprising practice that directly supports your nervous system — and it costs nothing and works anywhere. Listen to find out what it is. And when you're ready to go deeper, the full nutritional foundation that supports your hormones, your gut, and your brain during this season is what I teach inside Nourish — my 21-day ancestral nutrition immersion for women in their 40s, 50s, and 60s navigating perimenopause and the decades that follow. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones. You'll find it at nourishwithkatrina.com/nourish (https://nourishwithkatrina.com/nourish).

3. 

   15 May 2026

   007: Why Your Morning Breakfast May Be Working Against You

   If you're a woman in your 40s, 50s, 60s or beyond — in perimenopause, through menopause, or well past it — this episode is for you. In this episode, discover why the breakfast you've been reaching for every morning may be working against your energy — and what to eat instead. You'll learn: Why blood sugar crashes get worse during perimenopause The role estrogen plays in how your body processes food Why protein and fat stabilize your energy in a way carbohydrates can't How what you eat for dinner shapes how you feel the next morning The one breakfast shift that can change your entire day Your next step: Grab my free guide, Protein for Women 40+, at nourishwithkatrina.com/links (https://nourishwithkatrina.com/links). If this episode provided value for you, please take a moment to leave a review. This is one of the most meaningful ways to help this podcast reach more women in this season of life who are looking for practical information on nutrition and lifestyle. Thank you. :)

4. 

   5 May 2026

   006: The cellular reason your energy feels different in your 40s and 50s — and what to do about it

   If you are a woman in your 40s or 50s who feels like the same life takes more out of you than it used to — and you can't point to one specific reason why — this episode is for you. You are not imagining it. And it is not inevitable. In this episode, you'll understand exactly what is happening to your energy at the cellular level during perimenopause and the years that follow. You'll learn why estrogen plays a direct and surprising role in how efficiently your cells produce energy, what your mitochondria need to function at their best, and why the energy shift you've been experiencing has a specific biological explanation — and a specific biological response. What you'll take away from this episode: You'll understand why your energy feels different now in a way that goes deeper than sleep, stress, or a busy schedule. You'll understand the connection between estrogen, mitochondria, and cellular energy production — and why this is one of the most overlooked conversations in women's health during these years. And you'll leave with one concrete, research-backed practice you can start today that directly supports your body's ability to produce energy from the inside out. This episode is for you if: You feel like the same day takes more out of you than it did a decade ago You recover more slowly than you used to — from a busy week, a poor night's sleep, or a demanding stretch You're in your 40s or 50s and you sense that something has shifted in your energy — and you're ready to understand what is actually driving it Your next step: Movement is one of the most direct ways to support your mitochondria — and nutrition is the other. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to give her body what it actually needs to thrive during this season of life. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. You'll find it at nourishwithkatrina.com/nourish (https://nourishwithkatrina.com/nourish).

5. 

   28 Apr 2026

   005: Forgetting words mid-sentence, walking into rooms with no idea why: what's actually happening to your brain

   If you are a woman in your 40s or 50s who has noticed your memory slipping, your words disappearing mid-sentence, or a fog settling over your thinking that wasn't there before — this episode is for you. You are not losing your mind. And this is not just stress. In this episode, you'll understand exactly what is happening in your brain during this season of life — and why the sharpness you've always relied on can feel different now. You'll learn why estrogen plays a far bigger role in how your brain works than most people realize, what specific nutrients your brain is running low on during this season, and why the dietary advice many health-conscious women have followed may be making the picture worse. What you'll take away from this episode: You'll understand the biological reason behind the brain fog, the word-finding difficulty, and the inability to concentrate — and why this is not a permanent feature of this season. You'll also leave with one specific, actionable thing you can do today to begin giving your brain what it needs to function the way you know it can. This episode is for you if: You've noticed your thinking feels slower, foggier, or less reliable than it used to You're losing words mid-sentence or walking into rooms and forgetting why You've been told your labs are normal — but your brain is telling you something different You're in your 40s or 50s and you want to understand what is actually driving this — not just manage it Your next step: Nutrition is where the foundation begins — and your brain is one of the first places you'll feel the difference when you give your body what it actually needs. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to nourish her body and her brain during this season of life. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. You'll find it at nourishwithkatrina.com/nourish (https://nourishwithkatrina.com/nourish).

6. 

   21 Apr 2026

   004: Waking up at 3am, gaining weight—and you have no idea why? Why these symptoms are so often missed

   If you are a woman in your 40s or 50s who has been to your doctor, had your labs checked, and been told everything looks normal — and yet you still do not feel like yourself — this episode is for you. You are not imagining it. And you are not alone. In this episode, you'll learn why conventional medicine so often misses what is happening for women in their 40s and 50s — and why that is not an accident. You'll understand how the medical system was shaped, where its limits show up most directly during this phase of life, and why a single blood test on a single day cannot capture what your hormones are actually doing. What you'll take away from this episode: You'll understand why your labs can look completely normal while your body is telling you something very different. You'll also understand the difference between normal ranges and optimal ranges — and why that distinction matters for how you feel every single day. And you'll leave with one concrete action you can take today to begin seeing your symptoms as a connected picture rather than a collection of isolated, unrelated experiences. This episode is for you if: You have sought help and left without answers — or with answers that did not fit You are experiencing fatigue, weight changes, mood shifts, brain fog, or disrupted sleep and have been told everything looks fine You are in your 40s or 50s and sense that something has shifted — but you have not yet found answers that actually make sense of what you are experiencing Your next step: Nutrition is where the foundation begins — and where most women experience their most meaningful early shifts. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to give her body what it actually needs to thrive. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. Find it at nourishwithkatrina.com/nourish (https://nourishwithkatrina.com/nourish).

7. 

   14 Apr 2026

   003: Disrupted sleep in perimenopause — what is actually driving it, and what to do about it

   For women in their 40s, 50s, and 60s — if your sleep has changed and you cannot figure out why, this episode is for you. You fall asleep fine. But somewhere between 2 and 4 in the morning, you are wide awake — exhausted but unable to get back to sleep. You have tried everything. And nothing has worked the way it used to. There is a biological reason for that. In this episode I explain the three overlapping changes that drive sleep disruption during perimenopause, menopause, and the years beyond — progesterone decline, cortisol dysregulation, and blood sugar instability — and why most standard approaches only address one of them. By the end you will understand what is actually happening in your body at night — and one thing you can do differently starting tonight. If this episode resonated, share it with a friend. It is the best way to support this podcast — and it might be exactly what she needs to hear. The broader nutritional foundation that supports your sleep and your body during these years begins at nourishwithkatrina.com/nourish (https://nourishwithkatrina.com/nourish).

8. 

   7 Apr 2026

   002: Why Stress Feels Different in Your 40s: The Hormonal Shift Behind It

   If you are a woman in your 40s, 50s, or 60s — and stress feels harder to manage than it used to — there is a biological reason for that. This episode is for you. Here is why. Your nervous system is operating with less of the hormonal buffer it used to have. And once you understand that, everything starts to make sense. In this episode you will discover what is actually happening in your body that changes how you experience stress during these years — the hormones involved, why the shift happens when it does, and what you can do about it. If this resonated, share it with a friend. It is the best way to support this podcast — and it might be exactly what she needs to hear. Ready to understand the full picture of what your body needs during these years? The free masterclass From Depleted to Nourished is waiting for you at nourishwithkatrina.com/masterclass (https://nourishwithkatrina.com/masterclass).

9. 

   4 Apr 2026

   001: Is this perimenopause? The symptoms women miss for years because not many use that word

   Something has shifted. You can feel it — even if you cannot name it yet. Weight that is changing despite nothing in your life being different. Energy that rest does not restore. Moods that catch you off guard. Digestion that feels less reliable than it always has. Most women spend years attributing these changes to stress, a busy season, or simply getting older. In this episode, learn what is actually happening — what perimenopause is, why its symptoms are so easy to miss, and why so many women go years without anyone putting the full picture together. If you are ready to start understanding what your body is telling you — this is the episode to begin with. If this episode resonated, please share it with a friend — sharing supports this podcast and might be exactly what she has been looking for. The free Protein Guide for Women 40+ is your first practical step: nourishwithkatrina.com (https://nourishwithkatrina.com).

10. 

    4 Apr 2026

    000 — A fresh start: welcome to Nourish with Katrina

    Welcome to Nourish with Katrina— a podcast for women in their 40s, 50s, and 60s. If something has shifted in your body and you are looking for answers that go deeper than what you have been given so far — this is where to begin. In this short re-introduction, I share who this podcast is for, what drove me to create it, and what you will find in every episode ahead. This is the starting point for everything that follows. If this episode resonates, please share it with a friend — sharing supports this podcast and might be exactly what she has been looking for. And to begin understanding what your body needs right now, the free Protein Guide for Women 40+ is waiting for you at nourishwithkatrina.com (https://nourishwithkatrina.com).

11. 

    29 Aug 2024

    004: 'Cure Tooth Decay' by Ramiel Nagel: Can You *Really* Heal Cavities?

    Could the key to preventing tooth decay and gum recession be hiding in your kitchen? In this podcast episode, we dive into the revolutionary approach to dental health presented in Ramiel Nagel's book, 'Cure Tooth Decay.' (https://amzn.to/4dUhRly) Building on the foundational work of Dr. Weston A. Price (https://nourishwithkatrina.com/003-weston-a-price-timeless-principles-of-healthy-traditional-diets/), Nagel challenges conventional dentistry's 'drill and fill' approach, proposing instead that tooth decay is a nutritional deficiency disease that can be reversed through diet and lifestyle changes. Here's what we cover in this podcast: The crucial role of fat-soluble vitamins A, D, and K2 in dental health How to remineralize your teeth through specific dietary choices The surprising benefits of traditional practices like oil pulling, bone broth consumption and other simpl, yet effective self-care practices Natural approaches to healing tooth decay, including options for vegetarians The dangers of fluoride and mercury fillings Nagel's comprehensive protocol for reversing cavities naturally Whether you're dealing with persistent dental issues or simply want to optimize your oral health, in this episode you'll gain insights into a holistic, nutrition-based approach to achieving a healthy, vibrant smile. Prepare to be empowered with knowledge that could transform your dental health and quite possibly, even change your life. Tune in to discover the key highlights of Cure Tooth Decay and how Nagel's tooth decay reversal approach could help you protect your teeth and maintain a beautiful smile for life. Links mentioned in this podcast: Cure Tooth Decay by Ramiel Nagel (https://amzn.to/4dUhRly) Weston A Price Foundation (https://www.westonaprice.org/) Huggins Applied Healing (https://hugginsappliedhealing.com/) NOURISH: The 21-Day Whole Food, Clean Eating Challenge (https://nourishwithkatrina.com/nourish) If this podcast was valuable to you, please take a moment to leave a review. Your review will help improve reach and help more people like you. Thank you. 🙂 *** Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Katrina Miriam, disclaims responsibility for any possible adverse effects from using the information contained herein. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. The opinions of experts, authors and guests featured on this podcast are their own, and this podcast does not endorse or accept responsibility for statements made by them. This podcast does not make any representations or warranties about the qualifications or credibility of experts, authors or guests featured. If you think you have a medical problem, consult a licensed physician. Always do your own research.

12. 

    19 Aug 2024

    Weston A. Price: Timeless Principles of Healthy Traditional Diets

    Are you ready to challenge everything you thought you knew about nutrition and health? Join me as I dive deep into Dr. Weston A. Price's groundbreaking work, "Nutrition and Physical Degeneration." This eye-opening book will take you on a global expedition, exploring the eating habits of traditional cultures and their profound impact on human health. Here's what we cover in this podcast: The connection between modern diets and chronic diseases Ancient wisdom that could radically shift your approach to nutrition Shocking revelations about the impact of processed foods on our teeth and bodies The hidden factors behind dental health and overall physical development And more. Dr. Price was a dentist-turned-nutrition pioneer whose research spans continents and decades, offering insights that are more relevant today than ever before. From the isolated Swiss Alps to remote African tribes, from Eskimo communities to Pacific Islanders, he uncovered the common threads that link traditional diets to extraordinary health. So, if you've ever wondered if the 'experts' got it all wrong about food, I highly recommend this book which challenges conventional nutrition wisdom and reveals key nutrition principles that have stood the test of time. Tune in to find out the key takeaways and highlights of "Nutrition and Physical Degeneration" and why it continues to influence health enthusiasts, nutritionists, and medical professionals worldwide. Links mentioned in this podcast: Weston A Price Foundation – https://www.westonaprice.org NOURISH: The 21-Day Whole Food, Clean Eating Challenge – https://nourishwithkatrina.com/nourish If this podcast was valuable to you, please take a moment to leave a review. Your review will help improve reach and help more people like you. Thank you. :) *** Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Katrina Miriam, disclaims responsibility for any possible adverse effects from using the information contained herein. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. The opinions of experts, authors and guests featured on this podcast are their own, and this podcast does not endorse or accept responsibility for statements made by them. This podcast does not make any representations or warranties about the qualifications or credibility of experts, authors or guests featured. If you think you have a medical problem, consult a licensed physician. Always do your own research.

13. 

    12 Aug 2024

    The Magnesium Miracle: A Natural Statin & Missing Link To Total Health

    What if the key to unlocking your best health could be found in a common mineral? In this podcast, we'll dive into the world of magnesium, sharing key highlights and takeaways from a fantastic book called "The Magnesium Miracle" by Dr Carolyn Dean. You'll learn: • Why this common mineral might be the missing link in your health puzzle • The shocking truth about heart health that your doctor might not know • How this one nutrient could be the key to unlocking more energy, better sleep, and a sharper mind • The surprising connection between magnesium and your favorite foods • Why popping certain supplements might be doing more harm than good Plus, you'll hear practical, easy-to-implement strategies that could transform your health – starting today! Items mentioned in this episode: NOURISH: The 21-Day Whole Food, Clean Eating Challenge. Learn more and join today at: nourishwithkatrina.com/nourish *** If this podcast was valuable to you, please take a moment to leave a review. Your review will help improve reach and help more people like you. Thank you. :) *** Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Katrina Miriam, disclaims responsibility for any possible adverse effects from using the information contained herein. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. The opinions of experts, authors and guests featured on this podcast are their own, and this podcast does not endorse or accept responsibility for statements made by them. This podcast does not make any representations or warranties about the qualifications or credibility of experts, authors or guests featured. If you think you have a medical problem, consult a licensed physician. Always do your own research.

14. 

    5 Aug 2024

    The Great Cholesterol Myth: Unveiling The Truth About Cholesterol, Statins and Heart Disease

    Cholesterol has been labeled public enemy number one in the world of heart health. But what if I told you that much of what we've been led to believe about cholesterol is, well, a big fat lie? Intrigued? Today, I'm excited to share highlights from an eye-opening book called 'The Great Cholesterol Myth' by Jonny Bowden, PhD and Dr Stephen Sinatra. Yes, we’re going to talk about one of *the* most damaging myths in medical history: that cholesterol causes heart disease. Tune in and learn: The shady origins of the cholesterol hypothesis, including the flawed Seven Countries Study by Ancel Keys The true role of cholesterol in the body and why it's absolutely essential for health The oversimplification of "good" and "bad" cholesterol and the importance of cholesterol particle size The truth about the effectiveness of statins and the serious side effects you must be aware of if you want to protect your heart, brain and more The often-overlooked role of inflammation, sugar, and stress in heart disease The proven way to protect your heart (and it's not with statins!) Essential nutrition and supplements you need to support heart health The importance of a holistic approach to heart health that goes beyond managing cholesterol numbers If you are seeking to prevent or reverse heart disease, this episode is for you. You'll also learn practical steps you can take to improve your heart health. Items mentioned in this episode: NOURISH: The 21-Day Whole Food, Clean Eating Challenge. Learn more and join today at: nourishwithkatrina.com/nourish *** If this podcast was valuable to you, please take a moment to leave a review. Your review will help improve reach and help more people like you. Thank you. :) *** Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Katrina Miriam, disclaims responsibility for any possible adverse effects from using the information contained herein. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. The opinions of experts, authors and guests featured on this podcast are their own, and this podcast does not endorse or accept responsibility for statements made by them. This podcast does not make any representations or warranties about the qualifications or credibility of experts, authors or guests featured. If you think you have a medical problem, consult a licensed physician. Always do your own research.

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Apple Podcasts (US)

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