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PODCAST

Fitness Casual

If you’re burned out on diets, confused by your symptoms, and tired of being told “everything looks normal,” this show is for you.Hosted by functional nutritionists Andrew Hayes and Kat Best, we cover the health issues most people struggle with but rarely talk about. Gut problems. Hormone chaos. Fatigue. Cravings. Mood swings. The difference between sustainable fat loss and trendy weight loss. Irregular poops. (Yes, we said it.)Each week, we give you the tools to actually feel better — without crash

health & fitness

All Episodes

22:21

Freaking Out Over a Number? Let’s Talk About the...

Fitness Casual ·

2025/06/15

Struggling with the scale? In this episode, Kat and Andrew unpack why that number fluctuates, what it actually means about your health, and how to stop letting it mess with your head. [00:00] Kat and Andrew kick off with a travel story that surprisingly mirrors how we view the scale... and why a number isn’t always what it seems. [02:10] They dive into the pros of using the scale, including awareness of long-term trends, weight maintenance, and catching subtle changes early. [06:43] How sca...

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17:28

Healthy(ish) Dining Out: Real Strategies That...

Fitness Casual ·

2025/06/08

Are you trying to lose weight, or eat healthier, but find dining out throws everything off? You’re not alone. Restaurant meals are packed with sneaky calories and oversized portions. With a few smart tweaks you can enjoy your meals out without the side of regret. (00:14) Kat and Andrew chat their favorite cuisines and dining preferences (02:06) Mindful Drinking and Beverage Choices (04:16) Portion Sizes, Toppings, & Common Restaurant Traps (09:37) How to Handle Fried Foods, Desserts, &a...

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19:45

Don't Start Over Every September. Use these Summer...

Fitness Casual ·

2025/06/01

For the first “summer short” of the year, Kat and Andrew break down simple, realistic travel hacks to help you stay on track with your nutrition goals (without stress, guilt, or skipping the fun) (00:01) Andrew and Kat share their favorite ways to treat themselves when traveling (02:16) How to Avoid Travel Food Anxiety (04:54) Grocery Delivery & Airport Hacks That Actually Work (08:48) The Protein Problem on the Road (and How to Solve It) (17:44) Know When to Stick to Habits vs. When to I...

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50:46

The Supplements You Need (And the Ones You Don't!) |...

Fitness Casual ·

2025/05/25

In this episode, we give you the final answer to one of the most asked questions - "what supplements should I be taking?" We get into the importance of quality, bioavailability, and how to make informed choices to find what works for you. (00:01) Kat and Andrew discuss the crazy claims they see on product labels (02:48) Understanding the Supplement Industry (08:57) Quality and Bioavailability of Supplements (18:00) Top Recommended Supplements for Your Health (48:10) Honorable Mentions: ...

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49:18

Dietitian? Nutritionist? Doctor? Making sense of your...

Fitness Casual ·

2025/05/18

Are you confused about who to trust with your nutrition? Should you consult dietitian, a nutritionist, or a functional medicine doc? We break down what each one really does and how to know which is right for you. 0:01 – Bad Nutrition Advice Kat and Andrew have Heard 3:45 – Dietitian vs Nutritionist vs Functional Medicine Doctor 18:00 – Who Should Not Hire a Nutrition Coach 22:00 – What a Good Nutrition Coach Actually Does 41:00 – When to Know You're Ready for a Coach Follow Andrew https://w...

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47:36

Inflammation - This One Word Might Explain All Your...

Fitness Casual ·

2025/05/11

If you’ve ever felt tired, bloated, anxious, or stuck in a body that won’t change no matter what you do - this episode uncovers the invisible force sabotaging your health: chronic inflammation. Kat and Andrew cover what it is and exactly what to do about it. (00:01) Kat and Andrew’s personal stories reveal how acute inflammation shows up in unexpected and painful ways… from skydiving accidents to joint injuries. (05:33) What is inflammation? Acute vs. chronic, and why it’s important to know t...

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36:38

Men vs. Women - Results Won't Come Until You Know the...

Fitness Casual ·

2025/05/04

Ladies - are you tired of the men in your life getting results in half the time, with a fraction of the effort? Men - are you avoiding listening to this episode altogether and someone sent it to you? Probably! Until we all understand our own bodies, and each other, the results won't come. SCHOLARSHIP APPLICATION LINK HERE - https://altaforlife.com/scholarship2025 (0:46) – Andrew and Kat dive into gender differences in gym culture. (06:15) – Lack of Research and why women have ...

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49:52

The Cholesterol Myth Debunked (and how to actually...

Fitness Casual ·

2025/04/27

Do you still think eating eggs will give you heart disease? Or do you still hear from your family members that red meat is bad for you? Let's set the record straight. Finally. (0:01) Andrew and Kat discuss biggest myths they believed (03:17) Cholesterol Basics (05:42) The History of Cholesterol Fear (17:06) Functional vs. Traditional Medicine (21:42) What Causes High Cholesterol (Beyond Food) (31:30) Natural Ways to Lower Cholesterol (37:45) Statins: Pros and Cons Follow Andrew https://...

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46:28

The Secret to Amazing Skin Starts from Within l Ep 23

Fitness Casual ·

2025/04/20

Are you spending thousands of dollars on skincare products but not doing the right things for your internal health? Or maybe you've seen new symptoms like acne, dermatitis, etc. recently. So much of your skin health comes from the inside. (0:08) Kat and Andrew discuss their favorite skincare products (4:48) The skin, the skin barrier, and how our choices affect it (13:51) How to fix your skin (and find what's wrecking it) Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow ...

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29:55

Europeans avoid obesity with these 3 simple habits -...

Fitness Casual ·

2025/04/13

Did you know the United States ranks in the top 10 in the world for obesity? While all Western European countries don't break 50 (and most are in the 100+). Why is that? It's more simple than you think. (0:09) Kat and Andrew mention their favorite European memories and silly American tourist traps (3:30) Where America ranks in obesity vs the rest of the world (it’s shocking) (5:10) Big picture - why these habits matter (5:50) 3 major differences between Western Europe ...

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42:29

Autoimmune Disorders are on the rise. How to prevent...

Fitness Casual ·

2025/04/06

In the United States, an estimated 50 million people have an autoimmune disease. Unfortunately, they are still on the rise especially in developed countries. They can affect your weight, gut health, skin health, energy, life span, and so much more. Kat is a Functional Nutrition Coach with years of experience in autoimmune (including having an autoimmune condition of her own). (0:10) Kat and Andrew talk about the 1 thing they refuse to give up in their lives despite the exposure to toxin...

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38:17

The sole reason you can’t lose weight - stress. Let’s...

Fitness Casual ·

2025/03/30

Stress is one of the main issues Kat and Andrew see every day with clients. It can significantly impact your mental and physical health. Not to mention it can lead to weight gain, high blood pressure, and so much more. Kat and Andrew cover all things stress and how to fix it. (0:09) Kat and Andrew cover their stress triggers and their favorite tool to reduce it (3:45) What exactly is it? Stress being misunderstood and what it really is. (7:15) The role of stress (and corti...

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58:20

These 5 health trends are not at all that healthy....

Fitness Casual ·

2025/03/24

Unfortunately, much of what is marketed to you is not helping you lose weight, build muscle, or have more energy. Most of these trends may actually be doing the opposite. Kat and Andrew break down the 5 health trends are not at all that healthy, and the 5 to focus on instead. (0:10) Kat and Andrew discuss the health trends they got suckered into that didn't help at all. (6:06) 5 overrated health trends that are harming you more than helping you. (36:05) 5 underrated health trends ...

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38:43

Eliminate Cravings - understanding hormones, mindset,...

Fitness Casual ·

2025/03/16

Are cravings holding you back from hitting your goals? Or making you feel guilty when you’re making an effort? Kat and Andrew tackle all things hunger and cravings in this enlightening episode. (0:11) Kat and Andrew discuss their weird recent cravings (3:30) Do you have a sweet tooth? Here’s what that really means. The two hormones involved (11:50) The two factors you’re ignoring that significantly impact your cravings (19:11) Stop using willpower and do these tips ...

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41:32

5 Life-Changing Lessons to Get in Your Best Shape and...

Fitness Casual ·

2025/03/10

Kat may "look the part" today but she's been on a decade long journey herself, struggling with everything from body image to disordered eating to hormone dysregulation. She looks back on her journey and shares 5 lessons that can help you be healthy and stay healthy forever. (0:08) Andrew and Kat talk first impressions and how quickly people are to judge. (3:50) Kat's 5 lessons, what they mean for you, and what to do next. Want more from Kat? Join our AltaLife communi...

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38:50

Are you in shape? Here are the 5 simplest ways to be...

Fitness Casual ·

2025/03/03

Stop letting unhealthy people with 6-packs tell you what being fit means. Here are the real ways to know (0:13) Andrew and Kat discuss the absurdity of the Presidential Fitness Test and their least favorite parts of it. (2:24) Making sense of all the conflicting information out there that try to define fitness (3:50) Biomarkers (7:48) Morning/day indicators (12:35) Acceptance/Pride (17:48) Seeing and Measuring Improvement (22:24) Minimum fitness tests (revamped President Fitness T...

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43:04

5 life-changing lessons from Andrew's 15-year journey...

Fitness Casual ·

2025/02/23

(0:08) Kat and Andrew revisit their first interaction/first impressions of each other. (4:50) How to incorporate these larger lessons vs. building bite-sized habits (6:45) Number 1 - The correlation between your job and your health (12:57) Number 2 - The little-known impacts of your diet (17:16) Number 3 - Re-prioritization (25:25) Number 4 - Everyone is faking it! (31:01) Number 5 - The one action all smart people have in common (39:51) How you can take action t...

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36:16

Picky Eaters - How to Raise Kids with Healthy Eating...

Fitness Casual ·

2025/02/19

In this episode, Kat and Andrew are joined by Lauren Kelly, registered dietitian and mom of two. If you want more on this topic, come to our free training. The first 50 people to register will receive an invite to a live training session with Lauren, a replay of the training, and a comprehensive guide featuring all of Lauren's favorite tips, a snack list, and more. Sign up here - Beyond Beige: Training for Picky Eaters. (0:19) Kat, Andrew, and Lauren discuss the foods they don't e...

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46:08

Episode 13: Popular pills - Three everyday...

Fitness Casual ·

2025/02/12

(0:16) Kat and Andrew tell their personal crazy experiences with specific OTC medications. (2:55) Why Kat and Andrew are covering this topic even though they're not doctors or pharmacists. And why you should trust them. (4:05) The importance of addressing the root cause. (6:00) Number 1 - NSAIDs a.k.a. Advil/Motrin/Aleve and what to do instead (19:05) Number 2 - PPIs a.k.a. Prilosec, Nexium, Prevacid and other medications for acid reflux. And what to do instead. ...

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47:35

Episode 12: Resistance training with real results....

Fitness Casual ·

2025/02/02

Want help with this? Our 30 days strength challenge launches Feb 18th. You get stronger in 30 days or your money back. Nutrition guidance, weight programming, and unlimited coaching, all in our easy to use app. DM either Andrew or Kat the word "challenge" or click the link in our bios. All for the cost of less than one session with a personal trainer. (:50) Kat and Andrew discuss their least favorite exercises in the gym. (5:07) Step 1 - the most important step - is this eve...

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