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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

00:09:39

33. Got Gut Issues? Do This.

Rooted in Nature ·

2025/11/17

Gut issues are complicated—but getting clarity doesn’t have to be. In this episode, I’m sharing the simple framework I use to help people uncover what’s really driving their symptoms and figure out exactly what to do next.Whether your symptoms are mild or severe, and whether they’ve lasted a day or a decade, you’ll walk away with a clear path toward relief.---DISCLOSURE: The information provided in the Rooted in Nature podcast is for general educational purposes only. It is not intended as medical

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00:10:49

32. Major Life Updates + Personal Reflections

Rooted in Nature ·

2025/11/10

In this deeply personal episode, I open up about some big life changes and the shift they’re inspiring in my work, my values, and the way I show up for this community. This isn’t just an update—it’s a reflection on slowing down, letting go of what drains us, and choosing a path that truly feels good.If you’ve ever felt torn between ambition and peace, or struggled to define success on your own terms, this one’s for you. I’m sharing from the heart to remind you that at the end of the day, the real

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00:05:49

31. TREND CHECK: Strength Training

Rooted in Nature ·

2025/11/04

Everyone is talking strength training right now—but is it just a trend, or a long-term game-changer? In this episode, we unpack the real benefits, the risks, and what strength training truly does for your body. You’ll get practical tips on how to maximize results with nutrition, how to choose the best type of exercise for your needs, and why mixing in different forms of movement—including outdoor activity—makes all the difference in helping you create a routine that’s safe, effective, and

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00:09:17

30. HOW IT'S MADE: Seed Oils

Rooted in Nature ·

2025/10/27

Have you ever wondered how your everyday cooking oils are made—and why some of them show up as “hydrogenated” or “partially hydrogenated” on food labels? In this episode, I walk you through the process behind vegetable oils, explain hydrogenation and its risks, and share healthier, practical alternatives I use in my kitchen.Have ideas for future “How It’s Made” episodes? Share your thoughts in the comments!

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00:07:50

29. Simple Ways I Live Minimally (Without Going Extreme)

Rooted in Nature ·

2025/10/21

Living minimally doesn’t have to mean getting rid of everything you own or living out of a backpack. In this episode, I’m sharing a few simple ways I keep life and my home uncluttered to make daily life feel lighter and more intentional.Which area of your life could use a little simplifying right now?

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00:04:47

3 Tips for Building Healthy Habits

Rooted in Nature ·

2025/10/13

If you’ve ever struggled to make healthy habits stick, this episode is for you. I’m sharing three simple, actionable tips I actually use to help you create routines that feel natural—not forced. These are the small shifts that make consistency possible (and sustainable).What’s one healthy habit you’re working on right now? Comment your thoughts!

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00:09:18

TREND CHECK: Fiber Supplements

Rooted in Nature ·

2025/10/06

Fiber supplementation is all the rage right now—and I get why. Fiber is KING. BUT, not all fiber supplements are the same—nor do they all work. In this episode, we break down why fiber is so important, what to look for in supplements, and common misconceptions that could be costing you money and health.You’ll learn how to boost fiber through everyday foods and how to spot which supplements are actually worth it.We publish a “Trend Check” episode the first Monday of each month. Comment your

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00:04:19

Building Kitchen Confidence

Rooted in Nature ·

2025/09/29

Do you ever stare at your fridge and think, ‘What on earth do I make for dinner?’ You’re not alone.In this episode, I share a few quick tips to simplify cooking, use real foods, and feel more confident in the kitchen.Plus, hear how you can join our October Kitchen Confidence Challenge inside the Women’s Wellness Collective—and get in on the entire thing for FREE with a 30-day trial!Join the Kitchen Confidence Challenge inside the Women’s Wellness Collective for free!

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00:09:23

Inside the 8-Week Gut Reset Program

Rooted in Nature ·

2025/09/22

Curious about what it’s like to join my signature Gut Reset Program? In this episode, I’ll take you behind the scenes of the entire process—from your first consultation to your final week. You’ll learn exactly how the program works, what kind of support you’ll receive, and how it can help you reset your gut and reclaim your health.Click here for more information about getting started with the Gut Health Consultation today!

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00:05:00

Breaking Free from All-or-Nothing Thinking

Rooted in Nature ·

2025/09/15

Are you stuck in the all-or-nothing mindset? Thinking you have to eat perfectly, have a spotless house, or use only clean products to be “healthy enough”?In this episode, we discuss how the 80/20 rule can transform the way you eat, shop, organize, and live. Discover why progress beats perfection and how giving yourself grace creates more freedom, consistency, and joy.

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00:15:16

Creating Goals That Actually Work

Rooted in Nature ·

2025/09/08

Tired of setting health goals that don’t stick? In this episode, we break down how to create SMART goals, the difference between outcome and process goals, and why focusing on daily habits matters more than obsessing over the numbers. You’ll also learn practical tips for tracking progress, setting reminders, celebrating wins, and staying accountable so your goals actually last.I’d love to hear what goals you’re working on. Reach out and share your story—I’ll help you explore how to make your goals

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00:10:00

TREND CHECK: The High-Protein Hype

Rooted in Nature ·

2025/09/01

Protein is everywhere right now—but what does “high protein” actually mean, and how much do we really need?In this Trend Check, we break down protein needs for different lifestyles, what counts as a true high-protein meal, the truth behind marketing claims, and simple tips to hit your goals with real, nutrient-dense foods.—Curious what those famous sub sandwiches actually contain? Click here to take a look at the nutrition facts. —Trend Check episodes drop the first Monday of every month! Drop your

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00:09:37

The Power of Community & Coaching: Inside the Women’s...

Rooted in Nature ·

2025/08/25

In this episode of Rooted in Nature, we discuss why community and coaching are game changers for your health journey.We explore how group support boosts motivation, what health coaching really means, and how the Women’s Wellness Collective—hosted by Katie Serrano, Registered Nurse and Health + Nutrition Coach—helps women build healthy habits through live coaching calls, interactive wellness challenges, and a supportive online community. We also cover a special 30-day free trial available now through

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00:05:44

The Best Relationship with Food is No Relationship at...

Rooted in Nature ·

2025/08/18

What if the best relationship with food… was no relationship at all? In this episode, we explore the idea of eating to live—not living to eat. When food becomes simply fuel, it frees up your energy and attention for something greater: your purpose, passions, and the life you’re here to live.This conversation is an invitation to shift your perspective, find freedom from constant food focus, and step into a deeper, more meaningful way of being.

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00:06:00

What It Really Means to Be Rooted in Nature

Rooted in Nature ·

2025/08/11

In this quick but powerful episode, I share what being Rooted in Nature truly means—beyond just nutrition. From eating close to the earth to slowing down and tuning in to your body, this episode will help you discover simple ways to reconnect with nature’s rhythm and nourish your whole self.

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00:12:56

TREND CHECK: Is Ozempic Worth It?

Rooted in Nature ·

2025/08/04

In this kickoff episode of our brand-new series TREND CHECK, we’re diving into one of the hottest health trends: Ozempic. Is it a breakthrough or just hype?I break down the facts, side effects, costs, and common myths—plus share my honest opinion on whether it's really worth it. Backed by research, sprinkled with perspective, and rooted in what matters: your long-term health.If you’re curious about Ozempic or considering it yourself, this episode is a must-listen.Love this episode? Follow the

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00:10:38

The Hidden Reasons You're Addicted to Sugar

Rooted in Nature ·

2025/07/28

If you feel out of control around sugar, you're not alone—and you're not broken. In this episode, we uncover the real reasons behind sugar cravings, from blood sugar swings and stress to gut health, hormones, and more. You’ll learn simple, sustainable strategies to reduce cravings and feel more in control—without guilt, restriction, or relying on willpower alone.Want personalized help breaking free from sugar? Book a Nutrition Consultation with me and get a clear plan tailored to your

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00:10:40

The Truth Behind Acid Reflux

Rooted in Nature ·

2025/07/21

Think acid reflux is caused by too much stomach acid? Think again. In this episode, we dig into the surprising truth that many cases of reflux are actually due to low stomach acid—not high. You’ll learn how to spot the difference, what signs and symptoms to look for, and how this root cause approach could completely change how you manage your reflux.I’ll also share simple, actionable steps you can start today to better understand your unique case—so you’re not stuck treating the wrong problem.If

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00:12:43

My Biggest Pet Peeve

Rooted in Nature ·

2025/07/14

"You don’t have to worry because you’re young.” I hear this all the time, and honestly? It’s one of my biggest pet peeves. In this episode, I break down why comparing your health journey to someone else’s is never helpful—and why caring for your health is a choice you can make at any age.Are you ready to make the choice to care about your health—to try to better your health? Reach out to me today for a Nutrition Consultation with simple, actionable steps you can take right away, or join the

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00:04:31

What Alcohol Is Actually Doing to You (And Why It...

Rooted in Nature ·

2025/07/07

Even casual social drinking can quietly impact your sleep, digestion, hormones, and mood. This short episode breaks down what alcohol really does to your body so you can make choices that support your energy, clarity, and long-term health.No pressure, no lecture, just info that helps you take care of yourself with intention. Looking for personalized support? Reach out here.

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