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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 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 that fuel your days

health & fitness alternative health

All Episodes

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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15:48

28 | Why I Don’t Recommend Calorie Counting - And...

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

2025/10/25

Calorie counting might look like the key to a healthy diet or weight loss, but what if focusing on numbers is actually keeping you stuck?In this episode, I break down why traditional calorie counting and macro counting can create more stress than success - and what to focus on instead for real, lasting results. You’ll learn how holistic nutrition, nutrient-dense foods, and a balanced whole food diet do far more for your body than obsessing over macronutrients ever could. Discover how to use

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14:33

27 | How to Boost Immunity Naturally When Your Sick

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

2025/10/18

Learn how to boost your immunity naturally when you’re sick with practical, science-backed steps rooted in holistic nutrition and natural medicine.In this episode I share how small shifts in your daily habits - like rest, nourishment, and mindful recovery can strengthen your immune system and support lasting wellness. Discover how healthy meals, restorative sleep, and simple healthy habits can fortify your body’s natural defenses while helping you feel more energized and aligned. Whether

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11:37

26 | The Weight Loss-Cortisol-Inflammation Puzzle:...

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

2025/10/11

Learn how hyperpalatable foods dysregulate the nervous system and how this affects cortisol, inflammation, and weight loss.If you’ve ever wondered why you can’t seem to lose that stubborn fat even when you’re “doing everything right,” this episode is for you. I unpack how unhealthy, hyperpalatable foods - those addictive combinations of sugar, fat, and salt - rewire your brain, trigger high cortisol, and keep your body stuck in stress mode. You’ll learn how nervous system dysregulation fuels

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6:19

3 Steps to Clarity & Healthy Living: The FREE...

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

2025/10/09

Are you tired of trying all the things... expensive supplements, failed meal planning attempts and endless un-made healthy recipes from Pinterest?If your wellness routine feels chaotic and unfulfilling? You’re not alone. In this bonus episode of The Health Habit Podcast, I’m inviting you to my free, live Wellness Consistency Workshop - a one-hour virtual training designed to help you stop chasing trends and finally build a nourishing wellness routine that lasts. Inside the workshop, you’ll

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13:02

25 | Supporting Immunity During the Cold Seasons with...

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

2025/10/04

Fall is here - and with it comes the usual sniffles, sore throats, and seasonal immune dips.In this episode, we dive into how natural medicine, herbal remedies, and simple home remedies can help strengthen your immune system and keep you feeling grounded through the cold season. You’ll learn the difference between immunostimulants and immunomodulators, when to use them, and why herbs like Spilanthes and Echinacea are my go-to allies for immune support. We also explore how herbal actions

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11:10

24 | Why Unhealthy Foods Taste So Good - And How to...

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

2025/09/27

If you’ve ever wondered why unhealthy foods taste so good - or why it feels so hard to choose a nourishing salad over a bag of chips - you’re not alone.In this episode of The Health Habit Podcast, we unpack the science behind hyperpalatable foods and how they hijack your biology, cravings, and mood. These processed foods are designed to override your hunger cues, shift your taste preferences, and keep you stuck in a cycle of emotional eating - all while making it harder to stay consistent with

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12:18

23 | From Stressed to Calm: 3 Practices for Mindful...

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

2025/09/20

Do you ever feel like stress has hijacked your life? In this episode of The Health Habit Podcast, we’re diving into how Mindful Self-Compassion can become your bridge from overwhelm to content. Because at the end of the day... a lot of the success of your wellness journey depends on how well you manage your inner world.I guide you through three powerful, natural remedies for emotional regulation that support your mindful body, soothe stress, and nurture emotionally healthy spirituality. Whether

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