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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

69:31

How to Actually Get the Right Care (and Results) From...

Fitness Casual ·

2025/11/04

Most people assume their doctor has all the answers. But the truth is, the system is rushed, reactive, and designed for pills and procedures, not prevention. In this episode, Andrew and Kat share how to advocate for yourself inside a broken healthcare system without being “that difficult patient.” You’ll learn: How to prepare for appointments so you actually get answersWhat questions to ask when tests, meds, or surgeries are suggestedHow to know when to get a second opinionEvidence-backed e...

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33:21

Fiber: Your Missing Link to Fat Loss, Building...

Fitness Casual ·

2025/10/28

Most people think they need more protein or fewer carbs to see results. But the real fix? Fiber. It fuels your gut, improves nutrient absorption, supports muscle recovery, and makes fat loss way easier. In this episode, we break down why fiber is the most overlooked nutrient in fitness (sorry, protein!) and how to hit your daily goal without flipping your life upside down. (06:38) Soluble vs. insoluble fiber and why you need both (09:50) How fiber helps you actually use the protein you’re ...

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48:17

Why Belly Fat Won’t Budge (and What to Do That...

Fitness Casual ·

2025/10/21

If the belly fat won’t budge no matter how clean you eat, how much you work out, or how many supplements you try - it’s not your fault. In this episode, we unpack the real reasons belly fat sticks around and the specific, science-backed strategies that actually work. This isn’t about restriction. It’s about understanding hormones, stress, sleep, and gut health... and finally seeing results that last. (05:38) The two types of belly fat (and why one is way more dangerous) (12:50) Why eating le...

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37:28

Every Bite Impacts Your Hormones: The 9 Foods That...

Fitness Casual ·

2025/10/14

Most women are told their only options for hormone issues are birth control, hormone replacement, or just “living with it.” In this episode, Andrew and Kat break down nine foods that actually support hormone balance naturally - explaining what they do, why they work, and how to use them to look and feel your best This is your guide to using food as your first line of defense for PMS, cravings, low energy, and more. Because every bite impacts your hormones and the right ones can change everyth...

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28:28

Why You’re Tired, Craving Junk, or Storing Fat: The...

Fitness Casual ·

2025/10/07

Protein has been at the center of nutrition debates for decades. But even though most people know they need to eat more protein, some people still worry it’s “too much." Others think there is no such thing as too much. So what’s the truth? If you get this wrong, it could backfire, despite you trying hard. In this episode, Andrew and Kat break down: Are you eating too little protein or too much protein? How to tell. The difference between “minimum to survive” and “optimal for health...

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46:55

You’re Eating Less but not Losing Fat. Here’s Why...

Fitness Casual ·

2025/09/30

You’ve been told it’s simple: eat less, move more. But if “calories in, calories out” actually worked, you wouldn’t still be stuck. In this episode, we break down why your fat loss stalls — even when you’re in a deficit — and how the wrong approach wrecks your energy, hormones, and muscle. If you’re tired of working hard and getting nowhere, this is your answer. Struggling with fat loss? Get your free Wellness Reset Plan. (04:55) “I’m doing everything right — why isn’t it w...

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36:02

Why You Keep Getting Sick (pt 2) And How to Finally...

Fitness Casual ·

2025/09/23

You do not need another miracle cold remedy. You need a body that is harder to knock down. In Part 2, we show you how to get sick less often by training your immune system, not just avoiding germs. We cover stress load, sugar and alcohol, circadian rhythm, what protein has to do with antibodies, and simple gut-support habits that make you more resilient year round. (04:26) The truth about germs and why terrain matters more (07:15) The nutrient deficiencies that set you up to ...

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26:23

Why You Keep Getting Sick (pt 1) | Ep 44

Fitness Casual ·

2025/09/16

You don’t just “catch everything” because you have kids, ride the subway, or it’s cold season. In this episode, we break down why conventional medicine’s germ-focused approach is only part of the story — and how it keeps people sick longer. From overusing antibiotics to masking symptoms instead of listening to them, we cover the biggest myths about illness and what to do instead. If you want fewer sick days and a stronger immune system, this is where it starts. Disclaimer: This show is ...

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40:39

The Hidden Reason Diets Fail (and Why It’s Not...

Fitness Casual ·

2025/09/09

If you’ve ever wondered why every diet feels impossible to stick with — even when you’re motivated and disciplined — this episode will hit home. Andrew and Kat reveal the overlooked reason most people struggle with food long-term, how it sneaks into your daily choices without you realizing it, and why fixing it has nothing to do with tracking every calorie or finding more willpower. You’ll learn the hidden drivers that keep people stuck and the main challenge. Some call this constant mental c...

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47:19

Functional Health: The Path to Feeling Like Yourself...

Fitness Casual ·

2025/09/02

Perhaps you’ve heard “everything looks fine," but you still don't feel like yourself. Or maybe you want to be more proactive and not only see your provider when you're sick or in need of medication. In this episode, we break down why functional medicine - an approach designed to get to the root of your symptoms - isn’t mainstream. From insurance models that reward quick visits, to pharma-funded research, to the branding problem that makes “functional” sound woo-woo, we unpac...

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53:16

How to Afford Anything (Without Making More Money) |...

Fitness Casual ·

2025/08/26

Think you need a bigger paycheck to feel less stressed about money? Think again. In this episode, financial planner and coach Leah Copertino shows us why the secret to affording anything - from healthy groceries to dream vacations - isn’t about earning more. It's about building a system that actually works. (05:32) What every financial plan should start with (12:33) The trap of reactive spending and how to prevent it (20:33) The hidden costs of neglecting your health (30:41) Money dynami...

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32:41

PCOS Explained: Symptoms, Root Causes, and How to...

Fitness Casual ·

2025/08/19

PCOS is one of the most underdiagnosed, and misunderstood, conditions women face. In this episode, Kat shares her personal experience with PCOS, why symptoms can look completely different from woman to woman, and the real lifestyle shifts that help you take control of your hormones, weight, and fertility without chasing quick fixes. (03:53) Why PCOS is so common but often missed or misdiagnosed (08:26) The three hallmark symptoms (and why you may not have all of them) (16:3...

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39:56

Your Fitness Tracker Won’t Fix Your Health - Here’s...

Fitness Casual ·

2025/08/12

Step counts, sleep scores, recovery metrics… none of it matters if you don’t know how to use the data. In this episode, we break down the real value of fitness trackers, why they fail so many people, and how to finally use them to create habits that stick. (03:41) The stat that proves trackers can work (and why they often don’t) (08:28) The real benefit: small wins and awareness, not perfection (13:13) How accurate are fitness trackers, really? (18:52) When tracking c...

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27:26

What Your Poop Says About Your Health | Ep 38

Fitness Casual ·

2025/08/03

Are you afraid to talk about poop? We're not. In this episode, we unpack what your bowel movements reveal about your hormones, immune system, metabolism, and even skin. We’ll cover red flags to watch for (like color, smell, and timing), why “regular” doesn’t always mean healthy, and how to actually fix the root cause of your GI issues without relying on coffee or laxatives. Whether you’re chronically constipated or just want to understand what “normal” should feel like, this one’s for you. &n...

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20:39

Fitness Products That Are All Hype & No Help l Ep 37

Fitness Casual ·

2025/07/27

Smart scales. Detox teas. DNA-based diets. They all sound promising... but none of them are making a dent. In this episode, we break down the most overrated fitness products people are still buying and why they’re more distraction than solution. (03:22) Why smart scales do more harm than good (08:00) The problem with metabolism trackers (10:30) Detox teas, laxatives, and other fake wellness (15:25) DNA diets Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Ka...

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29:04

7 Quotes That Changed Our Lives (and Might Change...

Fitness Casual ·

2025/07/20

The right words at the right time can genuinely change your life. Or at least your perspective. In this episode, we each bring quotes that have shaped how we think, coach, and live. We explore how the mindset behind these quotes can improve your health, habits, and confidence. (03:03) When helping others goes too far (05:53) The truth about motivation and discipline (09:52) A better way to think about “progress” (12:00) The real reason mindset matters (17:55) Ownersh...

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23:34

Low Energy, No Progress, Always Starting Over? Face...

Fitness Casual ·

2025/07/13

We bet you didn't think we'd cover this topic. Fear isn’t always dramatic. In this episode, we explore how fear shows up in fitness, nutrition, and everyday life, and how to move through it without needing to be fearless. From gym anxiety to food choices, we unpack how fear quietly holds you back and what to do about it. (01:00) Real-life fears: Andrew and Kat joke about their biggest fear (04:36) Can you recognize your fear? Which ones are holding you back? (17:35) Unrealized f...

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22:45

Too Tired to Work Out? Do This Instead | Ep 34

Fitness Casual ·

2025/07/06

We are realistic coaches and we know - motivation isn’t always there. Whether you’re busy, hungover, low energy, or just not in the mood… this episode is for you. We share practical tips for how to stay consistent even on the days you don't want to show up. (00:43) Kat and Andrew's go-to workouts when energy is low (04:16) Movement before mood (07:41) Group fitness hacks for lazy days (09:20) The #1 limiting belief we hear (11:02) Final strategy - pick 1 thing Follow ...

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17:20

What to Say (and Not Say) When You Want Someone You...

Fitness Casual ·

2025/06/29

If you’re reading this, it means you have likely cleaned up your habits, started feeling better, maybe even lost some weight. So now you’re thinking… “How do I get my spouse (or parent, or friend) to do the same?” (03:30) – The #1 mistake people make when trying to help a loved one get healthy (05:00) – Why “just trying to be helpful” can actually push them away (07:45) – A better way to influence without nagging, coaching, or judging (16:30) – A simple mindset shift that can protect your rel...

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47:57

If Weight Loss Feels Impossible, This Is Why....

Fitness Casual ·

2025/06/22

How confidence, self-worth, and limiting beliefs shape your ability to stay consistent, take action, and trust the process. This is one of the few times a year we have a guest on. Micky was Andrew's coach several years ago and also a member of our program. She will help you shift your mindset to leave diet culture behind for good. Want our worksheet? Make a copy of this worksheet for yourself Want more from Micky? Find her here: https://www.theelevateway.co/ https:...

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