Out of Pocket

In this episode, Andrew and Kat break down three ways your gut is quietly controlling your weight in ways that have nothing to do with how much you're eating. They cover how your gut bacteria produce their own version of GLP-1, why estrogen keeps recirculating when your gut is off, and a wild twin study that showed the same food can result in completely different amounts of fat gained, all ba...

In this episode, Andrew and Kat break down one of the most overlooked reasons people can't shake belly fat, even when they're eating well and working out. Kat walks through what LPS (lipopolysaccharide) actually is, why it ends up in your bloodstream, and how it quietly drives the kind of chronic inflammation that makes fat around your midsection almost impossible to lose. She explains w...

In this powerful conversation, Andrew and Kat sit down with coach and entrepreneur Nick Ross to unpack the life-changing journey that took him from a farm in rural Pennsylvania, to a cancer diagnosis at age 32, to rebuilding every aspect of his life through health, mindset, and purpose. Nick shares the moment a doctor told him he had cancer, the brutal reality of chemotherapy, and the lesson that...

In this episode, Andrew and Kat break down the hidden gut-health connection behind insulin resistance, stubborn weight gain, sugar cravings, and energy crashes. They explain why so many people are told to simply “eat less sugar” without ever addressing the deeper metabolic dysfunction happening underneath the surface. You’ll learn how inflammation, gut dysbiosis, fatty liver, bile flow, and stress...

In this episode, Andrew and Kat break down one of the most misunderstood concepts in fitness: body recomposition. Can you really build muscle and lose fat at the same time? The answer is yes, but only if the right pieces are in place. They explain why chronic dieting can slow progress, how gut health impacts nutrient absorption and recovery, and why stress, sleep, and training quality matter just...

In this episode, Andrew and Kat sit down with ALTA's lead functional nutritionist Alexa to unpack what it actually takes to build a body and a mind that lasts.  Alexa shares her journey from a kid growing up overweight in an Italian household, to bodybuilding competitor, to coaching clients through their own physical and mental transformations. You'll hear why she calls nutrition and fit...

AI can build you a meal plan, calculate your macros, and even explain your lab results in seconds. So why aren’t people getting better results? In this episode, Andrew and Kat break down where tools like ChatGPT actually help when it comes to health and nutrition… and where they fall short. Because while AI is incredibly powerful, it’s still just giving you information. And information alone isn’t...

Most people don’t connect these symptoms: Brain fog Bloating Skin issues Constant sugar cravings But when they show up together, it’s usually not random. In this episode, Andrew and Kat break down one of the most overlooked root causes behind this cluster of symptoms: Candida overgrowth . Candida is a yeast that naturally lives in your body. But when your gut environment shifts, it can overgrow an...

You cut out gluten. Then dairy. Then processed foods. Maybe you even tried low FODMAP. But somehow, you’re still bloated. And now even “safe” foods like chicken, rice, eggs, broccoli, or potatoes feel like they’re betraying you. In this episode, Andrew and Kat explain why bloating on clean, simple foods usually isn’t about the food itself. It’s often a sign that your digestive system isn’t breakin...

You feel anxious… but nothing is actually wrong. Your life is stable. Things are “fine” on paper. But your heart is racing, your chest feels tight, and your mind won’t slow down. Most people assume anxiety is purely mental. But what if it’s not? In this episode, Andrew and Kat break down the physical drivers of anxiety that almost no one talks about. Blood sugar crashes, under-eating, poor sleep,...

Have you ever had random itching that makes no sense? Your scalp itches at night, your hands itch after eating, your arms or legs get itchy when you sweat. You try creams, switch products, maybe even take antihistamines, but nothing really solves it. Because a lot of the time, it is not actually a skin issue. In this episode, Kat and Andrew break down why histamine overload is one of the most over...

Have you ever taken a food sensitivity test and suddenly it says you’re sensitive to everything? Eggs, dairy, almonds, wheat, chicken, tomatoes, half the foods you eat every week. Now you’re staring at this list wondering what you’re even supposed to eat, and the advice is usually to remove all of it and hope you feel better. The problem is, a lot of those tests are not actually measuring what peo...

Seventy five episodes in, Kat and Andrew are doing something a little different. Instead of breaking down one specific health topic, this episode pulls back the curtain on the podcast itself. They reflect on what has changed since the early days, what advice still holds up, and how their thinking has evolved after nearly a year and a half of conversations around nutrition, fitness, gut health, hor...

You are disciplined, organized, and successful in every other area of your life. You follow through, you push yourself, and you usually get results. So when fat loss does not work, it feels confusing and frustrating. Your instinct is to do what has always worked. Work harder. Be more precise. Tighten things up. But instead of progress, things often feel like they are moving in the wrong direction....

You get your labs back, LDL is high, and suddenly it feels like you’re supposed to fear every egg, every steak, and every meal that used to feel normal. But high LDL is not just a food issue, and treating it like one misses a lot of the bigger picture. In this episode, Kat and Andrew break down why LDL can rise even when your diet has not changed, and why markers like thyroid function, estrogen, s...

You’re eating less. You’re working out. You’re doing what everyone says should work. But if you have thyroid issues, fat loss can still feel way harder than it should, and that does not mean you’re lazy or doing everything wrong. In this episode, Kat and Andrew break down why fat loss resistance is so common with thyroid issues, what is actually happening metabolically when thyroid signaling is im...

One or two drinks and your sleep is wrecked. You’re up at 3am anxious. Your face flushes. Your stomach is bloated. The hangover lasts all day. Five or ten years ago, you were fine. In this episode, Kat and Andrew explain why alcohol tolerance is actually a health signal, not just a sign of “getting older.” As stress accumulates, hormones shift, gut health changes, and liver detox pathways get over...

Your cycle is still regular. You’re getting your period every month. So why does PMS feel heavier, more emotional, more exhausting than it used to? In this episode, Kat and Andrew explain why PMS often intensifies long before your cycle becomes irregular. Regular bleeding does not mean balanced hormones. As you move through your 30s and 40s, progesterone output can gradually decline while estrogen...

You eat clean. You avoid processed food. You prioritize protein. So why is your energy worse, your sleep off, and fat loss stuck? In this episode, Kat and Andrew explain how clean eating often turns into chronic under-fueling without you realizing it, quietly slowing your metabolism in the process. When calories get too low or carbs and fats are stripped out, your body adapts. Thyroid output drops...

Feeling full quickly might seem like a good thing, especially if weight loss is the goal. But when early fullness comes with bloating, nausea, fatigue, brain fog, or strong cravings later in the day, it can signal something deeper. In this episode of the Out of Pocket Podcast , Kat and Andrew explain the difference between healthy satiety and dysfunctional fullness. They break down how digestion c...

Many people are told their A1C is within range and assume their blood sugar is not the problem. But they are still dealing with fatigue, cravings, anxiety, brain fog, and energy crashes. In this episode of the Out of Pocket Podcast , Kat and Andrew break down what A1C actually measures and, more importantly, what it does not. While A1C reflects average glucose exposure over three months, it does n...

Many people feel productive, focused, and on top of their day, until they suddenly hit a wall around 6 or 7 p.m. The kind of exhaustion that leaves nothing left for their partner, their kids, or themselves. In this episode of the Out of Pocket Podcast , Kat and Andrew explain why this pattern almost never starts at night. They break down what’s happening earlier in the day that quietly drains ener...

Most people think stress just means feeling busy or overwhelmed. But chronic stress does much more than that. Over time, it changes how your body functions, how you feel day to day, and how well you respond to things that used to work, like eating well, exercising, or sleeping more. In this episode, we break down what chronic stress is actually doing inside the body, hormonally, metabolically, and...

Most people think fat loss should be simple. Put in effort, see results, keep going. But in reality, fat loss happens in stages. And when you don’t know which stage you’re in, it’s easy to assume something isn’t working, change strategies too soon, or quit right before progress starts. In this episode, we break down the four stages that show up in nearly every successful fat loss journey, from the...

Most people think a “slow metabolism” means bad genetics or that they need to burn more calories. So they diet harder, add more cardio, and blame themselves when nothing works. In this episode of Fitness Casual , we break down what metabolism actually is and why it’s not just about weight or calories. We explain why metabolism is your entire energy system, how it adapts based on how you eat, move,...