Rooted in Nature

We hear so many rules about food—but this episode isn’t about any of that. I’m sharing what “real” nutrition looks like in my world, and why fueling your body and feeling good matters more than perfection. What does nutrition mean to you? Don't forget to subscribe to the show, share it with a friend, and leave us a review!  ⁠ Visit the Health Transformed website to connect with us! ⁠

In this episode, I’m reintroducing Health Transformed—what we do, what we believe, who we serve, and why the business was created. I’ll share our mission, vision, values, services, and the approach to nutrition and healthy living that guides everything we do. I’ll also share a little about myself as the owner and what led me to create Health Transformed. Whether you’re new here or have been follow...

Welcome to the Health Transformed Podcast hosted by Katie Serrano, Registered Nurse and Certified Nutrition Coach. Health Transformed is all about making nutrition and healthy living simple, practical, and sustainable. Our mission is to help you understand nutrition and feel confident making food choices without restrictive diets, complicated rules, or overwhelm. In each episode, we break down the...

GMOs . What are they, where do they hide, and should you actually be concerned? In this episode, we’re breaking down what genetically modified foods really are, why they’re used in the U.S. food system, and the top GMO crops showing up in everyday products. You’ll learn how GMOs can impact your health over time, how to spot them on labels, and the difference between Non-GMO and USDA Organic. No fe...

We hear so many rules about food—but this episode isn’t about any of that. I’m sharing what “real” nutrition looks like in my world, and why fueling your body and feeling good matters more than perfection.

As the year comes to a close, this episode offers a calm, grounded way to reset—without resolutions, pressure, or unrealistic expectations. Instead of rushing into “new year, new you” energy, we focus on three simple, intentional practices  that help you clear space, reconnect with what matters, and create a tangible vision for 2026. In this episode, you’ll explore: Gratitude We start with a short...

This episode is all about slowing down, staying present, and letting go of the pressure to do, buy, and be “more” during the holidays. We talk about minimal gifting, lowering expectations, grounding in nature, and simple ways to de-stress so you can actually enjoy the season. Tune in and leave your stresses behind!

Histamine plays a big role in immunity, digestion, and mood—but for some, too much can trigger headaches, hives, gut issues, and more. In this episode, I break down what histamine intolerance  actually  is, why it’s so tricky to diagnose, and how to spot common triggers. Tune in to learn whether histamine is really the problem—and what to do next. --- DISCLOSURE: The nutritional information provid...

Meal prepping isn’t hard because you’re lazy—it’s hard because most of us are doing it wrong.  In this episode, I break down why meal prep feels so overwhelming and walk you through the prep-before-you-prep steps most people skip. And most importantly, we’ll talk about the real key to long-term success—knowing why you want to meal prep in the first place. --- Contact me today to learn more about m...

Gut issues are complicated —but getting clarity doesn’t have to be. In this episode, I’m sharing the simple framework I use to help people uncover what’s really driving their symptoms and figure out exactly what to do next. Whether your symptoms are mild or severe, and whether they’ve lasted a day or a decade, you’ll walk away with a clear path toward relief. --- DISCLOSURE : The information provi...

In this deeply personal episode, I open up about some big life changes and the shift they’re inspiring in my work, my values, and the way I show up for this community. This isn’t just an update—it’s a reflection on slowing down, letting go of what drains us, and choosing a path that truly feels good. If you’ve ever felt torn between ambition and peace, or struggled to define success on your own te...

Everyone is talking strength training right now—but is it just a trend, or a long-term game-changer?  In this episode, we unpack the real benefits, the risks, and what strength training truly does for your body. You’ll get practical tips on how to maximize results with nutrition, how to choose the best type of exercise for your needs, and why mixing in different forms of movement—including outdoor...

Have you ever wondered how your everyday cooking oils are made—and why some of them show up as “hydrogenated” or “partially hydrogenated” on food labels?  In this episode, I walk you through the process behind vegetable oils, explain hydrogenation and its risks, and share healthier, practical alternatives I use in my kitchen. Have ideas for future “How It’s Made” episodes? Share your thoughts in t...

Living minimally doesn’t have to mean getting rid of everything you own or living out of a backpack. In this episode, I’m sharing a few simple ways I keep life and my home uncluttered to make daily life feel lighter and more intentional. Which area of your life could use a little simplifying right now?

If you’ve ever struggled to make healthy habits stick, this episode is for you. I’m sharing three simple, actionable tips I actually use to help you create routines that feel natural—not forced. These are the small shifts that make consistency possible (and sustainable). What’s one healthy habit you’re working on right now? Comment your thoughts!

Fiber supplementation is all the rage right now—and I get why. Fiber is KING. BUT, not all fiber supplements are the same—nor do they all work. In this episode, we break down why fiber is so important, what to look for in supplements, and common misconceptions that could be costing you money and health. You’ll learn how to boost fiber through everyday foods and how to spot which supplements are ac...

Are you stuck in the all-or-nothing mindset? Thinking you have to eat perfectly, have a spotless house, or use only clean products to be “healthy enough”? In this episode, we discuss how the 80/20 rule can transform the way you eat, shop, organize, and live. Discover why progress beats perfection and how giving yourself grace creates more freedom, consistency, and joy.

Tired of setting health goals that don’t stick? In this episode, we break down how to create SMART goals, the difference between outcome and process goals, and why focusing on daily habits matters more than obsessing over the numbers.  You’ll also learn practical tips for tracking progress, setting reminders, celebrating wins, and staying accountable so your goals actually last.

Protein is everywhere right now—but what does “high protein” actually mean, and how much do we really need? In this Trend Check , we break down protein needs for different lifestyles, what counts as a true high-protein meal, the truth behind marketing claims, and simple tips to hit your goals with real, nutrient-dense foods. --- Curious what those famous sub sandwiches actually contain? Click here...

What if the best relationship with food… was no relationship at all? In this episode, we explore the idea of eating to live—not living to eat. When food becomes simply fuel , it frees up your energy and attention for something greater: your purpose, passions, and the life you’re here to live. This conversation is an invitation to shift your perspective, find freedom from constant food focus, and s...

In this quick but powerful episode, I share what being Rooted in Nature  truly means—beyond just nutrition. From eating close to the earth to slowing down and tuning in to your body, this episode will help you discover simple ways to reconnect with nature’s rhythm and nourish your whole self.

In this kickoff episode of our brand-new series  TREND CHECK , we’re diving into one of the hottest health trends: Ozempic. Is it a breakthrough or just hype? I break down the facts, side effects, costs, and common myths—plus share my honest opinion on whether it's really worth it. Backed by research, sprinkled with perspective, and rooted in what matters: your long-term health. If you’re curi...

If you feel out of control around sugar, you're not alone—and you're not broken. In this episode, we uncover the real reasons behind sugar cravings, from blood sugar swings and stress to gut health, hormones, and more. You’ll learn simple, sustainable strategies to reduce cravings and feel more in control—without guilt, restriction, or relying on willpower alone. --- DISCLOSURE: The medica...

Think acid reflux is caused by too much stomach acid? Think again. In this episode, we dig into the surprising truth that many cases of reflux are actually due to low stomach acid—not high. You’ll learn how to spot the difference, what signs and symptoms to look for, and how this root cause approach could completely change how you manage your reflux. I’ll also share simple, actionable steps you ca...

"You don’t have to worry because you’re young.” I hear this all the time, and honestly? It’s one of my biggest pet peeves. In this episode, I break down why comparing your health journey to someone else’s is never helpful—and why caring for your health is a choice you can make at any age.