Backyard Health

You don’t need to live on Tums. And reflux doesn't have to mean forever — when you understand the system. In Part 2 of this upper GI series, Erin walks you through the 5R functional healing framework — the exact method she uses with clients to address reflux at the root and finally relieve pressure, inflammation, and digestive chaos. You’ll learn: How to remove symptom triggers without starvi...

Think reflux is just about acid? Think again. In Part 1 of this deep-dive series, Erin unpacks why most GERD sufferers are misdiagnosed, mistreated, and still stuck on PPIs — even when the real issue isn’t too much acid, but too much pressure in the wrong places. You’ll learn: The anatomy and purpose of the upper GI tract (and what happens when it breaks down) The 4 distinct types of reflux (GERD,...

Think you’re failing because you’re hungry, tired, or not seeing the scale move? Think again. In this episode of Backyard Health , Erin pulls back the curtain on what a real fat loss phase feels like—physically, mentally, and emotionally. You’ll learn: Why hunger is a normal and necessary part of a true calorie deficit Functional signs of active fat loss that go way beyond the scale The surprising...

You’re showing up. You’re pushing through. You’re doing “the hard things” because that’s what it takes to get healthy… right? But here’s the question no one asks:   🍋 Is that stress helping your body grow—or is it keeping you stuck? In this episode of Backyard Health , we dive into one of the most important distinctions in your healing or weight loss journey: the difference between a challenge th...

What’s actually better for your body — a handful of supplements or a plate of real food? In today’s episode of Backyard Health , we’re answering one of the most common questions I get: Should I be taking supplements… or can I just get what I need from food? We’ll unpack: How supplements deliver minerals differently than whole foods The risks of high-dose, isolated nutrients (and why they sometimes...

Is your gut holding you back from real, sustainable fat loss? In this episode of Backyard Health , Erin Botticelli peels back the layers on one of the most overlooked—but critical—systems in weight loss: your gut microbiome. From cravings and fatigue to inflammation and plateaus, your digestive health might be quietly running the show. You’ll learn: Why your gut is the “CEO” of your metabolism (an...

What if your inability to focus, regulate your mood, or shake that “foggy brain” feeling isn’t about motivation or mindset — but a mineral imbalance your labs may have completely missed? In this episode, we dig into the critical — and often overlooked — relationship between iron and copper and how it affects your brain chemistry, attention, and nervous system health. Many people think of ADHD as a...

You’re drinking the water. You’ve tried the digestive enzymes. You’re doing “everything right” — and yet, the bloating, brain fog, and post-meal heaviness won’t budge. What if the issue isn’t what you’re eating… but the fact that your cells are too dehydrated to handle it? In this episode, we’re digging into the connection between cellular hydration, total body water, and digestion — and why dehyd...

Why do you crave ice cream when you're sad... and chips when you're stressed?  It turns out your food cravings aren't random—they're emotional messengers in disguise. In this episode, we’re breaking down the psychology behind texture cravings and what they reveal about your mood, unmet needs, and patterns of overeating. From soft + creamy comfort foods to crunchy tension-buster...

Think “water weight” is just bloat? Think again.  In this episode, we dive into one of the most overlooked—and misunderstood—markers of metabolic health: total body water (TBW) . If you’re working hard to lose fat but feel puffy, tired, or stuck, your cells might not be hydrated enough to actually burn fat. You’ll learn: Why TBW is a functional health marker, not just a hydration stat How to calcu...

Think you’re in a calorie deficit… but the scale says otherwise? In this episode of Backyard Health , we’re unpacking the most common metabolism myths and the reason your “perfect plan” might not be working. You’ll learn why fat loss stalls even when you’re in a supposed deficit—and how your lean mass, activity level, and metabolic state all influence how many calories your body actually needs. We...

You’ve probably heard it before: “If you're in a calorie deficit, you’ll lose weight.” And… that’s technically true. But what no one tells you is how miserable that can feel if your body isn’t supported. In this episode, I’m breaking down why you don’t lose weight — your body does, and how things like hormone imbalances, poor metabolism, or emotional dysregulation make the process harder, slo...

Overeating isn’t just about food — it’s about what’s happening beneath the surface. In this episode, we unpack why overeating shows up, how it becomes a pattern, and most importantly, how to move past it in a sustainable, compassionate way. I break down the emotional triggers, habit loops, and body systems that quietly drive overeating — and share practical strategies to help you interrupt the cyc...

You’re tracking your food. You’re working out. Maybe even wearing a CGM. But you still feel stuck — cravings, fatigue, inflammation, slow weight loss. What if it’s not your macros? What if it’s your membranes? In Part 1 of this two-part series, we’re diving deep into one of the most overlooked drivers of metabolic dysfunction: cell membrane rigidity . You’ll learn: What your cell membranes are act...

If Part 1 opened your eyes to what your cell membranes actually do —  Part 2 gives you the step-by-step plan to start fixing them. In this second episode of the series, we’re getting specific about the strategies and tools that support flexible, functional, and metabolically responsive cells. You’ll learn: The best eating patterns to protect and rebuild cell membranes Supplement strategies (with d...

The Truth About Visceral Fat — What It’s Really Doing to Your Metabolism (and How to Fix It) You’ve probably heard that belly fat is “bad,” but what most people don’t realize is that it’s not just about weight—it’s about what kind of fat you’re storing and what it’s doing behind the scenes. In this episode, we’re breaking down visceral fat —the fat stored deep around your organs that quietly drive...

If you’ve ever been told your labs are “normal” but still feel exhausted, inflamed, stuck with your weight, or just off —this episode is for you. Standard lab ranges are designed to catch disease, not dysfunction. So while your doctor may be checking for red flags, they might be missing the early signs that your metabolism, hormones, and hydration status are already struggling . In this episode, w...

If you’re tracking your food, working out consistently, and still feel stuck in your fat loss journey… you might be overlooking the most metabolically active part of your day: your sleep. In this episode of Backyard Health , I dive deep into the science of sleep and its massive impact on hunger hormones, body composition, metabolic flexibility, and emotional regulation. We’ll unpack why sleep isn’...

If you've ever felt frustrated that your fat loss progress is “too slow,” or panicked when the scale goes up overnight — this episode is for you. In this deep-dive conversation, Erin unpacks the real reason we struggle with consistency, sabotage our progress, and feel emotionally activated by the slow (but effective) pace of true fat loss. Spoiler: it’s not a willpower problem — it’s a nervou...

Thinning hair? Brittle nails? It’s not just about aging or bad genetics—it’s your body talking. Hair and nail symptoms are some of the most overlooked clues that something deeper is going on with your internal health. Whether it's chronic stress, poor gut absorption, hormonal imbalances, or nutrient depletion, these beauty-based complaints are often the first signs your body is out of sync. I...

You've been told you need motivation to change your life—but what if that’s the wrong starting point altogether? In this episode of Backyard Health , we’re busting the biggest myth in the wellness world: that motivation is the secret to success. (Spoiler: it’s not.) I’ll take you behind the scenes of how your brain actually processes motivation—down to the chemistry—and explain why waiting to...

Have you ever looked at your blood sugar, HRV, or fitness tracker and immediately felt frustrated ? You see a glucose spike and think, “I shouldn’t have eaten that.” Your HRV is low, and you assume, “I must not be recovering well.” 🚨 But what if the numbers aren’t the problem? What if it’s the way you’re interpreting them? In today’s episode, I’m breaking down how Continuous Glucose Monitoring (C...

Why does changing your habits feel so hard? Because it’s not just about food—it’s about grief. When you decide to lose weight, eat healthier, or change your lifestyle, you’re not just breaking habits—you’re letting go of a version of yourself that once felt safe and familiar. But no one talks about this emotional side of weight loss. And when we ignore it, we stay stuck in frustration, self-sabota...

You’ve got a fitness watch strapped to your wrist, but are you actually using it to its full potential? If you're only checking your step count and calories burned, you’re missing out on game-changing data that can help you train smarter, recover faster, and improve your overall health. In this episode, we’re unlocking the hidden power of your fitness watch and breaking down: ✅ The 5 key hea...

Ever wonder why you feel hungry at certain times but not others? Or why cravings hit out of nowhere? In this episode, we’re breaking down appetite as a body signal—what it really means, how it differs from hunger, and why understanding it can completely shift how you approach eating and weight loss. You'll learn: ✅ The difference between hunger vs. appetite vs. cravings ✅ How your nervous s...