Rooted in Nature

Tired of thinking healthy eating is only for the wealthy? This episode is your ultimate guide to proving that wrong! We'll walk through effective strategies for  meal planning, prepping like a pro, and navigating the grocery store  to maximize your budget for healthy foods. I'll even pull back the curtain on my personal diet and grocery spending to show you how it's done. Mentioned in...

Supplements are everywhere—but are they right for you? In this episode of  Rooted in Nature , we’re breaking down supplement safety. You’ll learn what to do before you start taking anything, how to choose quality products, what red flags to watch for, and how to make sure your body is actually benefiting. Whether you're new to supplements or already taking a few, this episode will help you feel in...

This week, we’re diving into the world of gut health—specifically, how to optimize your microbiome with  prebiotics ,  probiotics , and  postbiotics . You'll learn how to naturally incorporate these gut-friendly nutrients into your diet and what to look for when choosing high-quality prebiotic and probiotic supplements. Whether you're just starting your gut health journey or looking to fin...

This quick episode breaks down the key roles of calcium and vitamin D and why we need to get adequate amounts of both to best support our health for the long haul. --- DISCLOSURE: The nutritional information provided in the Rooted in Nature podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your hea...

In this episode, I’m pulling back the curtain and sharing my personal story—where I come from, how my wellness journey began, and the path that led me into (and eventually out of) the world of traditional nursing. I open up about the real-life burnout I experienced as a caregiver, and the much-needed hiatus that sparked my passion for natural nutrition and ultimately led me to where I am today—tea...

Electrolytes are finally getting the spotlight—but are you really getting enough of the right ones? In this episode, we break down the importance of  potassium and magnesium , two electrolytes that play a major role in hydration, energy levels, muscle function, and more. With all the buzz around electrolyte drinks and supplements, it’s time to understand what your body actually needs—and how to ge...

Sodium isn’t just about salty snacks or swollen fingers—it plays a crucial role in everything from muscle contractions to fluid balance and blood pressure regulation. In this episode, we’re breaking down what sodium  actually  does in your body, how much is too much, and what to watch for in your daily diet. You’ll learn where hidden sodium lurks, how to read labels with confidence, and simple swa...

Let’s clear the confusion around cholesterol. In this bonus episode, I’m breaking down what cholesterol really is, how it functions in the body, and the difference between “good” and “bad” cholesterol. You’ll learn how diet, stress, and lifestyle play a role—and what you  actually  need to focus on to support heart health. --- DISCLOSURE: The nutritional information provided in this podcast is bas...

In this episode, we’re breaking down the truth about dietary fat—what your body  actually  needs and what it doesn’t. From healthy fats that fuel your brain and balance hormones to the sneaky ones that silently sabotage your health, we’re covering it all. I’ll walk you through what types of fat to prioritize, which ones to limit, and bust some major myths about omega-3 and omega-6 fatty acids. If...

In this episode, we’re diving into one of the most underrated yet essential nutrients: fiber. From gut health and digestion to energy, weight management, and disease prevention—fiber plays a powerful role in how you feel each day. Tune in to learn the difference between soluble and insoluble fiber, how much you really need, and easy ways to sneak more of it into your meals. --- DISCLOSURE: The nut...

In this quick bonus lesson, we’ll cover the basics of insulin—what it is, what it does, and why it matters. You’ll also learn how insulin resistance develops, what it means for your health, and how it’s connected to diabetes. Whether you're just curious or want to better support your body, this crash course will give you a clear, easy-to-understand overview. --- DISCLOSURE: The nutritional inf...

In this episode, we explore what carbohydrates are, how they work in the body, and how to optimize your carb intake to support your health goals. --- DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making sig...

In this quick bonus episode, your host Katie Serrano breaks down the concept of  Macronutrient Distribution , outlining how protein, carbs, and fats impact your health and teaching you how to utilize each macronutrient to easily maximize your nutrition and crush your health goals. --- DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and i...

In this episode, we briefly review macro and micronutrients before diving into our macronutrient topic of the week: protein . You'll learn what protein is, how your body uses it to keep you healthy and strong, where to find it in food, how to optimize absorption by addressing common concerns with stomach acid, and how to apply this knowledge to your diet moving forward. --- DISCLOSURE: The nutriti...