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PODCAST

The Health Habit | Healthy Meals, Meal Planning, Mindful Body, Brain Fog, Healthy living

Maria Bellavia ~ Holistic Nutritionist, Herbalist, Holistic Health Practitioner and Yoga Instructor

Feeling unsure about how to bring holistic wellness into your everyday life? I’ve been there too, which is why The Health Habit Podcast keeps simplicity at the center of every conversation—so healthy living and holistic health can feel easy and embodied. In every episode, we trade overwhelm for consistency and clarity. If you’re tired of health checklists that make life feel like a performance. Frustrated by quick fixes that lead to brain fog and burnout. And craving simple, food-first approaches

health & fitness alternative health

All Episodes

33:39

48 | Applied Kinesiology Explained: The Power of...

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/03/14

What if your body has been trying to tell you exactly what it needs to heal — but you’ve never been taught how to listen?In this conversation, we explore applied kinesiology, a fascinating practice that uses muscle testing to uncover deeper imbalances within the body and guide personalized healing. Applied kinesiologist, Stacie, shares how this approach helps practitioners identify stressors, nutritional deficiencies, and energetic blockages by working directly with the body’s natural communication

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8:58

47 | The Simplest Rule for a Nutrient-Dense Diet (No...

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/03/07

What if one simple rule could make your meals more nourishing - without tracking nutrients, counting macros, or overthinking every bite?Nutrition advice has become complicated, contradictory, and often exhausting. But healthy eating doesn’t have to be that way. In this episode, I’m sharing the simplest rule you can follow to ensure your meals are nourishing, healing, and supportive of long-term well-being: eat the rainbow. When your plate includes a variety of colorful plant foods, you naturally

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11:58

46 | What Is Healthy Eating? A Simple Framework

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/02/28

You can follow every food rule on the internet and still feel unsure about what ‘healthy eating’ actually means.We hear it all the time: “Just eat healthier.” But what does that actually mean? In this episode, we strip nutrition back to its foundation and define what truly qualifies as healthy eating—without trends, extremes, or perfectionism. I walk you through four clear criteria that determine whether a food is genuinely health-promoting, so you can stop second-guessing every choice and start

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13:01

45 | The Simple Meal Planning System You’ll Actually Use

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/02/21

You don’t need more recipes. You need a rhythm you can actually live inside.In this tactical episode, I walk you through a simple framework for meal planning that removes weekly chaos and replaces it with structure you can repeat. Not a rigid template. Not a Pinterest-worthy overhaul. A realistic system. If you’ve ever tried to follow whole-food diets but felt overwhelmed by perfectionism, variety pressure, or decision fatigue, this episode will feel like a deep exhale. Most women don’t fail at

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10:49

44 | The #1 Meal Planning Mistake

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/02/14

If you’ve ever said “I just can’t stay consistent with meal planning,” this episode is going to change how you see it forever.You don’t need another recipe board. You don’t need more food rules. And you definitely don’t need to feel obsessed every time you try to improve your diet. In this episode, I’m breaking down the #1 mistake women make with meal planning — and why it keeps even the most capable women stuck in inconsistency. Most people treat planning healthy meals like a weekly project that

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18:02

43 | Why HOW you eat changes everything

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/02/07

Meal planning isn’t just about recipes and groceries. It’s also about the state of your body when you sit down to eat.You’ve probably been taught that improving gut health is all about choosing healthier foods, adding supplements, or following the “right” protocol. But there’s a foundational piece most wellness conversations completely overlook. In this episode, we’re talking about mindful eating and why it quietly shapes how your body digests, absorbs, and responds to food. Not as a rigid

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13:41

42 | Herbal Tea Isn’t the Medicine - Presence Is

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/01/31

What if the medicine you’re searching for isn’t another protocol -but a moment of presence you’ve been rushing past?In this episode of The Health Habit Podcast, we slow everything down to explore why natural medicine works best when it’s practiced with intention, not rushed for results. We talk about how modern life quietly pulls us out of our bodies - and how herbal tea can become a grounding ritual that invites you back into yourself. This conversation is an invitation to experience

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16:35

41 | How to Remedy Brain Fog and Fatigue Holistically

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/01/24

If you feel mentally cloudy, easily overwhelmed, or like your brain just isn’t keeping up with your life, this episode will help you understand why - and what actually helps remedy it.In this conversation, we explore brain fog as a whole-body signal rather than a mysterious mental flaw. You’ll learn why so many people experience foggy thinking even when tests look “normal,” and how this pattern often overlaps with chronic fatigue and nervous system depletion. We break down the root

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18:19

40 | Why Sleep Deprivation Makes Healthy Eating Harder

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/01/17

Sleep doesn’t just affect how rested you feel - rewires the way that you eat and make decisions. In this episode, we explore how sleep deprivation alters appetite, cravings, and decision-making around food, even when your intentions are strong. You’ll learn why exhaustion shifts the brain toward comfort foods and convenience, making consistency feel harder than it needs to be. We talk about how chronic fatigue increases hunger, weakens impulse control, and disrupts your ability to plan

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13:44

39 | Why Better Sleep Makes Healthy Habits Stick

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/01/10

If you’ve ever felt like you know what to do for your health but still struggle to follow through, sleep may be the missing piece you haven’t fully considered.In this episode, we explore how sleep quality quietly shapes your ability to build routines that feel supportive rather than forced. When sleep is off, your body and brain are working uphill, making consistency feel harder than it needs to be. We talk about how disrupted sleep can contribute to brain fog, making focus, motivation, and

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12:14

38 | Why Simpler Nutrition Is the Secret to Consistency

The Health Habit | Healthy Meals, Meal Planning,... ·

2026/01/03

If eating well feels harder than it should, the problem isn’t your discipline. It’s the way nutrition has been overcomplicated.In this episode, we explore why building healthy habits matters more than chasing perfect routines or rigid food rules. You’ll learn how healthy eating becomes sustainable when it supports your real life instead of competing with it. We’ll talk about how thoughtful meal planning reduces decision fatigue and creates structure without pressure. I’ll also explain why

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14:14

37 | How Processed Foods Quietly Damage Gut Health

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/12/27

You can be doing your best to eat well and still feel bloated, sluggish, or out of sync with your body.In this episode, we explore how everyday processed foods can subtly disrupt digestion over time, even when you care deeply about your health. This conversation isn’t about fear, restriction, or moralizing food choices, it’s about understanding what’s happening inside your body so nourishment can start to feel easier and more intuitive. We’ll break down why gut health plays such a central role

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11:45

36 | The Gut-Brain Connection Most Women Are Missing

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/12/20

Learn how gut health and the microbiome effect mental and emotional wellbeing.In this episode, we explore why gut support is a powerful foundation for mental clarity, emotional balance, and consistent energy. If you’ve been eating “well” but still experience brain fog and feel overwhelmed or out of sync, this conversation will help you understand why food alone isn’t the full picture. We’ll unpack how the gut microbiome quietly influences your mood, focus, and stress response. You’ll learn

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17:20

35 | How to Build Gut Health with Real Food

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/12/13

If you want to build a food-first nutrition plan for long-term gut health, this episode is for you.So many women are doing “all the right things” and still feel bloated, uncomfortable, or unsure whether they are truly eating healthy. In this conversation, we slow everything down and return to the foundations of gut health, so you can stop guessing and start nourishing your body with clarity and confidence. We begin with a simple crash course on the digestive system, breaking down what actually

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18:41

34 | My #1 Consistency Hack for Simplified Nutrition

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/12/06

You can build nourishing nutrition without much effort.I drop a nutrition wisdom BOMB that makes eating healthy feel simple. You’ll learn how to create healthy meals without overthinking every ingredient or spending hours in the kitchen. We explore how thoughtful meal planning frees up your mind, lowers stress, and gives your week a softer rhythm. We’ll talk about why so many women feel weighed down by decision fatigue, especially when every meal choice feels like it matters. And we’ll lean into

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17:26

33 | Is Milk Thistle the Best Herb for Liver Support?

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/11/29

Milk thistle has become one of the most talked-about liver supporting tools in the herbal world, but most women still don’t understand what this plant actually does inside the body.In this episode, we break down the science behind milk thistle so you can finally understand how this gentle form of natural medicine supports detoxification and cellular repair. You’ll learn why milk thistle became a classic in holistic medicine and how its protective effects on liver cells make it one of the most

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14:04

32 | Is Your Liver Wrecking Your Cognitive Function?

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/11/22

If you’ve been wrestling with brain fog and emotional overwhelm - this episode may be the missing puzzle piece.Because the truth is… your clarity struggles might not be coming from your brain at all. In this episode we explore the powerful, often ignored connection between liver function, the nervous system, and your overall cognitive function. When the liver becomes overloaded, it can trigger systemic inflammation, disrupt the blood-brain barrier, alter the gut microbiome, and send

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14:37

31 | 1 Nutrition Shift to Reduce Inflammation, Boost...

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/11/15

If you’ve been feeling inflamed, foggy, tired, or out of sync with your mindful body, this episode is going to feel like a breath of clarity.Today, we’re breaking down the one nutrition shift that supports healthy eating, stabilizes your energy, reduces inflammation, and helps you feel more grounded in your daily routines. You’ll learn why most women are calorie-sufficient but nutrient-deficient - and how simple, whole-food choices can transform your metabolism, your mood, and your mental

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21:42

30 | Can Holistic Health and Modern Medicine Work...

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/11/08

What really is holistic health? And how can we use it alongside modern medicine to maximize our health and wellness?In this episode of The Health Habit, I break down the four pillars of the holistic approach and explain why over-relying on modern medicine is making us sicker. You'll learn how practices like herbal medicine, mindfulness, whole-food diets, and holistic nutrition create balance across your body systems. Supporting natural healing, emotional well-being and overall wellness. We’ll

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16:35

29 | Are Detox Diets Worth It? Herbal Remedies &...

The Health Habit | Healthy Meals, Meal Planning,... ·

2025/11/01

Let’s talk Detox - without the hype. In this episode of The Health Habit we’re breaking down what detoxification actually is, how your body handles it daily, and whether popular detox diets are really worth your time.We’ll explore how the liver, kidneys, gut, and even skin work together to naturally eliminate toxins. Plus, I share powerful herbal remedies from the world of herbalism—including the class of herbs known as alteratives - that support your body’s natural cleansing process without the

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