The Good Life in Health and Wellness

Dr. Kate Duncan
  • 5.0 (3)
  • Alternative Health
  • Updated Weekly

The Good Life in Health and Wellness is your go-to podcast for transforming your health and living your best life. Hosted by Dr. Kate Duncan, a seasoned chiropractor and functional medicine practitioner, this show dives deep into the root causes of health issues, offering practical solutions that go beyond just treating symptoms. Each episode is packed with expert advice, real-life stories, and actionable tips that empower you to take control of your well-being. Whether you're dealing with stress, hormonal imbalances, chronic pain, or simply want to enhance your overall health, this podcast is here to guide you every step of the way. Tune in weekly for insights that will help you live a healthier, happier life.

  1. 1d ago

    Ep. 107 Inflammation: The Fire Behind Pain

    In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan kicks off Pain Awareness Month with a foundational conversation about inflammation and its powerful connection to pain. Inflammation is not always bad. In fact, it is one of the body's natural defense and repair responses. But when that inflammatory response does not calm down, it can begin to affect the way nerves fire, muscles guard, joints move, tissues heal, and the brain interprets pain signals. Dr. Kate explains how inflammation can act like a "fire alarm" in the body, why pain can feel louder when the nervous system becomes more sensitive, and how everyday factors like poor sleep, stress, blood sugar swings, dehydration, lack of movement, overtraining, gut irritation, and nutrition can all add to the body's total inflammatory load. You will also learn practical ways to start calming the fire behind pain, including tracking pain patterns, stabilizing meals, staying hydrated, using gentle movement, building strength, improving sleep, and supporting nervous system regulation. This episode is for anyone who wants to better understand why pain lingers, why flare-ups happen, and how inflammation may be one of the missing pieces in the pain conversation.

  2. Sep 29

    Ep. 106 Perimenopause + Thyroid + Estrogen Dominance

    In this episode of The GoodLife in Health and Wellness, Dr. Duncan wraps up Thyroid & Metabolism Month with a conversation about perimenopause, thyroid function, estrogen dominance, and why so many women feel like their bodies change almost overnight. If you have noticed stubborn belly weight, heavier or irregular periods, poor sleep, mood changes, cravings, fatigue, brain fog, constipation, or thyroid-like symptoms even when your labs look "normal," this episode will help connect the dots. Dr. Duncan explains how perimenopause is not just "almost menopause," why progesterone often becomes inconsistent before estrogen fully declines, how estrogen and thyroid function interact, and why cortisol, gut health, inflammation, blood sugar, and muscle mass all play a role in metabolism during midlife. You'll also learn practical ways to support your body through this season, including protein, strength training, blood sugar stability, sleep support, thyroid-supportive nutrition, fiber, stress rhythm, and symptom tracking. This episode is educational and is not meant to diagnose or replace care from your personal healthcare provider.

  3. Sep 22

    Ep. 105 Exercise for Thyroid Health (Not Burnout)

    In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan continues Thyroid & Metabolism Month with a practical conversation on exercise for thyroid health, without pushing the body into burnout. If you have ever felt like the workouts that used to work now leave you exhausted, sore, wired, inflamed, or frustrated, this episode will help you understand why. Exercise can be one of the most powerful tools for supporting metabolism, blood sugar, muscle, mood, sleep, and long-term thyroid health, but the type, timing, intensity, and recovery matter. Dr. Kate discusses why walking, strength training, mobility, and nervous system-friendly movement may be better starting points than high-intensity workouts for many women dealing with thyroid symptoms, Hashimoto's, perimenopause, poor sleep, fatigue, cravings, or weight loss resistance. She also explains how cortisol, blood sugar, fueling, hydration, and recovery all influence the way your body responds to exercise. This episode is a reminder that more exercise is not always better. Better is better. The goal is to build strength, energy, and metabolic resilience without exhausting the body in the process. Next week, Dr. Kate will be discussing Perimenopause + Thyroid + Estrogen Dominance.

  4. Sep 15

    Ep. 104 Nutrients Your Thyroid Is Craving

    In this episode of The GoodLife in Health and Wellness, we continue Thyroid & Metabolism Month with a closer look at the nutrients your thyroid needs to function well. Your thyroid does not work alone. It depends on key nutrients like iodine, selenium, iron, zinc, vitamin D, vitamin A, magnesium, protein, omega-3s, B vitamins, and vitamin C to help produce thyroid hormones, support conversion, regulate inflammation, nourish the immune system, and keep metabolism running more efficiently. We'll also talk about why under-eating can backfire, how blood sugar and stress affect thyroid function, why gut health matters for nutrient absorption, and why supplement timing is especially important if you take thyroid medication. This episode is a practical, food-first conversation about supporting your thyroid with nourishment, not extremes. You'll learn how to build a thyroid-supportive plate, which nutrient gaps may be worth discussing with your provider, and how small daily habits like protein at breakfast, hydration, sleep, and walking after meals can support better energy and metabolism.

  5. Sep 8

    Ep. 103 Metabolism Myths: It's Not About Willpower

    What if your metabolism isn't broken… and your weight struggles aren't about willpower? In today's episode of The GoodLife in Health and Wellness, Dr. Kate Duncan continues Thyroid & Metabolism Month with an important conversation on Metabolism Myths: It's Not About Willpower. If you've ever felt like your old weight loss strategies no longer work, your energy is lower, your cravings are stronger, or your body feels different than it used to, this episode will help you understand why. Dr. Kate explains how metabolism is influenced by more than calories alone, including thyroid function, hormone changes, perimenopause, blood sugar, insulin, sleep, stress, muscle mass, and metabolic adaptation. This episode is designed to help women move away from shame and toward strategy. You'll learn why cravings do not mean you are weak, why eating less is not always the answer, why muscle matters for metabolism, and how daily signals like protein, fiber, movement, sleep, and stress support can help the body feel more balanced and supported. In honor of Dr. Kate's 100th podcast episode, Duncan Chiropractic Health Center is giving away FREE access to the 5-Week Perimenopause Reset Bootcamp to the first 100 people who text 100 to 402-721-6372. This bootcamp is for women who are ready to stop guessing and start understanding what is happening in their body during perimenopause. It focuses on practical support for hormones, metabolism, energy, sleep, stress, cravings, and the changes that can make old strategies feel like they are no longer working. To claim your free spot, text 100 to 402-721-6372. Next week, Dr. Kate will be discussing Nutrients Your Thyroid Is Craving.

  6. Sep 1

    Ep. 102 The Hidden Thyroid Epidemic in Women

    This month on The GoodLife in Health and Wellness, we are focusing on Thyroid & Metabolism Month: thyroid health, hormone imbalances, and what it really means to support a healthy metabolism. In this episode, Dr. Kate Duncan discusses The Hidden Thyroid Epidemic in Women and why so many women struggle with fatigue, weight resistance, brain fog, mood changes, constipation, hair thinning, cold intolerance, and low energy without realizing the thyroid may be part of the bigger picture. You'll learn why thyroid symptoms are often dismissed as stress, aging, or menopause, how Hashimoto's thyroiditis can create an autoimmune thyroid pattern, and why perimenopause, chronic stress, blood sugar instability, poor sleep, nutrient deficiencies, gut health, inflammation, and muscle loss can all influence thyroid function and metabolism. This episode is a practical, whole-body conversation for women who feel like their body has changed and they are not getting clear answers. Plus, in honor of Dr. Kate's 100th podcast episode, the first 100 people can receive FREE access to the upcoming 5-Week Perimenopause Reset Bootcamp, starting September 8th. To join, text 100 to 402-721-6372. You'll receive instructions on how to join The GoodLife in Health and Wellness group on the Skool platform. Next week's episode: Metabolism Myths: It's Not About Willpower.

  7. Aug 25

    Ep. 101 Cortisol Curve Control

    In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan continues Sleep & Fatigue Solutions Month with a deeper look at Cortisol Curve Control. Cortisol is often called the stress hormone, but it is really a rhythm hormone. When cortisol rises and falls at the right times, it helps support morning energy, blood sugar stability, stress resilience, and healthy sleep. But when that rhythm is disrupted, you may feel exhausted in the morning, crash in the afternoon, feel wired at night, or wake around 2 or 3 a.m. with racing thoughts. Dr. Kate explains how cortisol connects to chronic fatigue, sleep struggles, blood sugar swings, caffeine dependence, perimenopause, menopause, and the tired-but-wired pattern. You'll learn why sleep is not just about being tired, how your nervous system needs safety to downshift, and how simple daily habits can help support a healthier cortisol curve. She also shares practical steps to support your body's rhythm, including morning light, protein-forward meals, hydration, movement, blood sugar stability, nervous system resets, and a calmer evening routine. In honor of Dr. Kate's 100th podcast episode celebration, Duncan Chiropractic Health Center is giving away free access to the next 5-week Perimenopause Reset Bootcamp. The bootcamp starts September 8th and is designed for women navigating weight changes, fatigue, disrupted sleep, mood shifts, cravings, brain fog, belly weight, and the frustration of feeling like the old strategies are no longer working. To claim one of the free registrations, text 100 to 402-721-6372. Next week's episode: The Hidden Thyroid Epidemic in Women.

  8. Aug 18

    Ep. 100 Gut & Sleep: Why Serotonin Starts in the Stomach

    In this special 100th episode of The GoodLife in Health and Wellness, Dr. Kate Duncan kicks off a month focused on Sleep and Fatigue Solutions by exploring the powerful connection between gut health, serotonin, melatonin, and restorative sleep. Most people think of serotonin as a "brain chemical," but much of the body's serotonin is produced in the gut. In this episode, Dr. Kate explains what that really means, why gut serotonin does not directly become brain serotonin, and how the gut still plays an important role in mood, energy, digestion, inflammation, circadian rhythm, and sleep quality. You'll learn how the gut-brain axis, tryptophan, melatonin pathways, blood sugar stability, fiber, the microbiome, meal timing, caffeine, alcohol, stress, and hormone changes can all influence whether your body feels calm enough to rest and recover. Dr. Kate also explains why fatigue is often more than "not enough sleep" and why chronic tiredness may be a sign that the body is managing inflammation, stress, poor digestion, blood sugar swings, or hormone changes behind the scenes. This episode also includes practical takeaways to support better sleep, including morning light, protein at breakfast, fiber-rich foods, balanced meals, post-meal walks, caffeine boundaries, evening light reduction, and tracking digestion alongside sleep patterns. To celebrate the 100th episode, Dr. Kate is giving away 100 free registrations to her 5-week Perimenopause Reset Bootcamp, available through the end of 2026. The next bootcamp begins September 8 and is designed for women navigating weight changes, fatigue, disrupted sleep, mood shifts, cravings, brain fog, and the frustration of feeling like the old strategies no longer work. To claim one of the 100 free registrations, text 100 to 402-721-6372 or click the bootcamp link below. When you fill out the bootcamp form, type 100 into the discount code area to receive your free registration. Bootcamp link: https://5weekperimenopausebootcamp.carrd.co/ Next week's episode: Cortisol Curve Control.

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Ratings & Reviews

5
out of 5
3 Ratings

About

The Good Life in Health and Wellness is your go-to podcast for transforming your health and living your best life. Hosted by Dr. Kate Duncan, a seasoned chiropractor and functional medicine practitioner, this show dives deep into the root causes of health issues, offering practical solutions that go beyond just treating symptoms. Each episode is packed with expert advice, real-life stories, and actionable tips that empower you to take control of your well-being. Whether you're dealing with stress, hormonal imbalances, chronic pain, or simply want to enhance your overall health, this podcast is here to guide you every step of the way. Tune in weekly for insights that will help you live a healthier, happier life.

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