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PODCAST

Rooted in Nature

Rooted in Nature is a teaching podcast for motivated people who want to fuel their bodies and minds with simple, natural nutrition. Hosted by Registered Nurse and Certified Nutrition Coach Katie Serrano, this show explores the foundations of whole-food nutrition, sustainable wellness, and an active, adventure-filled life. This podcast takes you back to the basics of healthy living—crafting nutritious meals, minimizing toxin exposure, embracing a low-waste lifestyle, and deepening the connection

health & fitness nutrition

All Episodes

00:18:16

Why Counting Calories Isn’t the Answer (And What to...

Rooted in Nature ·

2025/06/30

Tired of feeling like food is a math problem? In this episode, we dive into why calorie counting often creates more stress than success—and what to do instead. You'll learn how a simple food journal can help you tune into your body, track symptoms, and focus on nourishment over numbers.We’ll break down:Why calorie tracking doesn’t work long-termThe power of journaling to build body awarenessWhen (and how) to use tracking tools wiselyAnd so much more! If you’ve ever felt overwhelmed by food

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00:09:30

Relax. Reflect. Release. Recharge.

Rooted in Nature ·

2025/06/23

Ever find yourself falling off track with your health plans and wondering how to start again? In this heartfelt episode—recommended by a friend! —I’m sharing my personal approach for getting back in alignment when life throws you off course.I walk you through my process: relax, reflect, release, and recharge. It's a simple yet powerful rhythm that helps me reset with grace rather than guilt. This is a gentle reminder that progress isn’t perfect, and we don’t have to start over; we just need to

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00:18:30

The Frugal Foodie: Eating Healthy Without Breaking...

Rooted in Nature ·

2025/06/16

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 the Episode:EWG Dirty Dozen EWG Clean FifteenTake control of your plate and your wallet!Contact me today

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00:13:47

Supplement Safety

Rooted in Nature ·

2025/06/09

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 informed and confident.If you'd like to more personalized supplement guidance, ⁠reserve a Nutrition

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00:10:54

Make the Most of Your SummerTIME

Rooted in Nature ·

2025/06/02

Summer is here—and with it, a packed calendar and the temptation to put your well-being on the back burner.In this episode, we’re having a real, heart-to-heart conversation about how to slow down, stay intentional, and prioritize you during the busiest season of the year.I’m also sharing all the details about the SummerTIME Challenge—a 2-week wellness reset starting JUNE 3RD inside the Women’s Wellness Collective.This isn't about overhauling your life. It's about choosing one meaningful goal

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00:09:17

Optimizing Your Gut Microbiome

Rooted in Nature ·

2025/05/26

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 fine-tune your routine, this episode is packed with practical tips to support a thriving digestive system.If you'd like to

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00:06:05

The Essential Duo for Bone Health: Calcium & Vitamin D

Rooted in Nature ·

2025/05/19

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.If you'd like to better understand whether you're getting enough calcium and vitamin D, ⁠reserve a Nutrition Consultation⁠ with me today.Just have a question or want to connect? ⁠Send me a message⁠—I’d love to hear from you!---DISCLOSURE: The nutritional information provided in the Rooted in Nature podcast is based on NIH and USDA

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00:10:40

From Burnout to Balance: How I Got Here

Rooted in Nature ·

2025/05/12

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—teaching others how to become more rooted in nature by eating real food, spending time outdoors, and slowing

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00:11:10

Electrolytes & Hydration Explained

Rooted in Nature ·

2025/05/05

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 get it.Want clarity on how your nutrition choices are impacting your health?Book a consultation with

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00:08:06

Behind the Salt Shaker: What Sodium is Doing in Your...

Rooted in Nature ·

2025/04/28

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 swaps to help support your heart and overall wellness.Curious how your sodium intake might be impacting your

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00:01:12

Welcome

Rooted in Nature ·

2025/04/23

Rooted in Nature is a teaching podcast for motivated people ready to fuel their bodies and minds with simple, natural nutrition.In each episode, your host Katie Serrano explores approachable nutrition science, toxin-free living, and the power of reconnecting with nature for a vibrant, balanced life. Get ready to feel energized, grounded, and deeply Rooted in Nature.CLICK HERE TO LEARN MORE ABOUT THE HOSTMusic Credits: Ammil | The Tides

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00:04:12

Cholesterol is Complicated… or is it?

Rooted in Nature ·

2025/04/23

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.Want to know how your diet is affecting your cholesterol levels? Book a consultation to get personalized insights and take control of your heart health.---DISCLOSURE: The nutritional

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00:07:07

Fat: The Good, The Bad, and The Ugly

Rooted in Nature ·

2025/04/21

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 you’ve ever felt confused by conflicting fat advice, this episode will give you the clarity (and

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00:11:04

The Power of Fiber

Rooted in Nature ·

2025/04/14

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.Want to know how much (or how little) fiber you're actually consuming?Schedule an in-depth 1:1 nutrition consultation with

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00:04:39

Insulin & Blood Sugar

Rooted in Nature ·

2025/04/09

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.If you'd like to learn more about how sugar is impacting your health and discover easy ways to reverse the risk of insulin resistance

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00:09:36

Carbohydrates Done Right: Fuel for Life

Rooted in Nature ·

2025/04/07

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.If you’d like to better understand how to optimize your nutrition based on your unique lifestyle, get started with a Comprehensive Nutrition Consultation with Katie Serrano, RN, NBC-HWC, NASM-CPT, CNC today!---DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes

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00:03:53

Macronutrient Distribution

Rooted in Nature ·

2025/04/04

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.Book a consult with Katie Serrano, Registered Nurse and Nutrition Coach today to optimize your nutrition the easy, natural way!---DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA

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00:13:11

Understanding Protein

Rooted in Nature ·

2025/03/31

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.If you're ready to revamp your nutrition and need personalized guidance, book a nutrition consultation with host Katie

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