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. 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.

  2. Aug 11

    Ep. 99 Sleep Architecture 101 How Your Brain Repairs Overnight

    In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan kicks off the month-long series on Sleep & Fatigue Solutions with a foundational look at sleep architecture and how your brain repairs overnight. Sleep is not just "turning off" for the night. Your brain moves through organized stages of light sleep, deep sleep, and REM sleep, and each stage plays an important role in recovery, memory, mood, immune function, metabolism, hormone balance, and overall energy. Dr. Kate explains why sleep quantity and sleep quality are not the same thing, how deep sleep supports physical repair and brain waste clearance, why REM sleep matters for emotional processing and memory, and how disrupted sleep can leave you feeling tired even after spending enough time in bed. You'll also learn how stress, pain, blood sugar swings, caffeine, alcohol, sleep apnea, evening light exposure, and inconsistent routines can interfere with the body's natural repair process. If you wake up tired, feel foggy in the morning, rely on caffeine to function, or struggle with chronic fatigue, this episode will help you better understand what your body may be trying to communicate — and where to start when sleep does not feel restorative. Next week, Dr. Kate will be discussing Gut & Sleep: Why Serotonin Starts in the Stomach.

  3. Aug 4

    Ep. 98 Why Am I Always Tired? A Functional Look at Fatigue

    Why am I always tired? In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan takes a functional look at fatigue and what your body may be trying to communicate when rest does not feel restorative. Fatigue is not always as simple as needing more sleep. It may be connected to sleep quality, blood sugar instability, chronic stress, nutrient insufficiencies, inflammation, thyroid function, hormones, pain, immune load, medication side effects, or lifestyle patterns that are draining more energy than the body can rebuild. Dr. Kate explains the difference between sleepiness and fatigue, why the afternoon crash can be a clue, how caffeine can become a crutch, and why sleep quality matters just as much as sleep quantity. She also discusses the role of mitochondria, nutrient status, stress physiology, inflammation, gut health, perimenopause, menopause, thyroid patterns, and nervous system recovery. This episode also includes a practical fatigue checklist to help you begin identifying your own energy patterns and simple daily "energy deposits" that may support better recovery, steadier energy, and improved sleep. Next week, Dr. Kate will discuss Sleep Architecture 101: How Your Brain Repairs Overnight.

  4. Jul 28

    Ep. 97 Inflammation in the Brain: The Silent Disruptor

    Brain fog, poor focus, low mood, fatigue, and mental clarity issues are not always "just in your head." Sometimes, they are signs that the brain and body are under stress. In today's episode of The GoodLife in Health and Wellness, we continue our month-long series on Brain Health & Cognitive Clarity by discussing Inflammation in the Brain: The Silent Disruptor. Dr. Kate Duncan explains how inflammation can affect brain function, mood, memory, focus, and energy. You'll learn what neuroinflammation is, how the immune system communicates with the brain, why sleep and blood sugar matter, and how chronic stress, gut health, pain, and nutrient deficiencies may contribute to brain fog and emotional overwhelm. This episode also covers practical ways to support the brain through better sleep, steady blood sugar, nourishing foods, daily movement, stress regulation, pain support, and anti-inflammatory habits. Next week, we'll be discussing Why Am I Always Tired? A Functional Look at Fatigue as we begin looking ahead to next month's topic: Sleep & Fatigue Solutions: Chronic fatigue and sleep optimization. Thank you for joining me today on The GoodLife in Health and Wellness. Until then, take care and keep living the good life!

  5. Jul 21

    Ep. 96 Anxiety & Depression: More Than a Chemical Imbalance

    This month on The GoodLife in Health and Wellness, we are focusing on Brain Health & Cognitive Clarity, including brain fog, mental clarity, mood, anxiety, and depression. In today's episode, Dr. Kate Duncan discusses Anxiety & Depression: More Than a Chemical Imbalance. For years, many people were told that anxiety and depression were simply caused by a chemical imbalance. While brain chemistry does matter, research shows the story is much bigger. Mood is influenced by the nervous system, stress hormones, inflammation, sleep, blood sugar, chronic pain, gut health, trauma, social connection, and life circumstances. In this episode, we explore what anxiety and depression can really look like, why the chemical imbalance explanation is incomplete, how chronic stress can keep the brain and body in a state of alarm, and why supporting the nervous system is so important for mental clarity and emotional resilience. You'll also learn practical ways to support brain health, including improving sleep, stabilizing blood sugar, moving your body, reducing stress load, addressing pain, and creating repeatable signals of safety for the brain and nervous system. This episode is for education and encouragement and is not meant to diagnose, treat, or replace care from your medical or mental health provider. If you are in crisis or having thoughts of harming yourself, please call or text 988 in the United States or seek emergency care right away. Next week, Dr. Kate will be discussing Inflammation in the Brain: The Silent Disruptor. Thank you for joining us on The GoodLife in Health and Wellness. Until then, take care and keep living the good life!

  6. Jul 14

    Ep. 95 Blood Sugar & Brain Power

    In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan continues Brain Health & Cognitive Clarity Month with a conversation on Blood Sugar & Brain Power. Blood sugar is not just a diabetes conversation. It affects energy, focus, cravings, mood, brain fog, sleep, and long-term cognitive health. In this episode, Dr. Kate explains how blood sugar swings can leave the brain feeling foggy, anxious, tired, or unfocused, and why stable fuel matters for mental clarity. You'll learn how protein, fiber, healthy fats, hydration, movement, sleep, and stress regulation can help support steadier blood sugar and a clearer brain. Dr. Kate also discusses the connection between insulin resistance, inflammation, mood, perimenopause, and cognitive function. Plus, the Bootcamp starts today, but you can still join. Text BOOTCAMP to 402-524-2888, and a payment link will be sent to you. The introductory price is only $97. Once payment is received, you will receive a link to join the Good Life in Health and Wellness group on Skool. Next week: Anxiety & Depression: More Than a Chemical Imbalance.

  7. Jul 7

    Ep 94. Stress Shrinks Your Brain

    What is chronic stress really doing to your brain? In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down the science behind stress, brain fog, memory problems, low motivation, and emotional overload. Stress is not just a mental or emotional experience. It is a biological event that affects hormones, inflammation, blood sugar, sleep, mood, and the way key brain regions function. You'll learn how chronic stress can affect the hippocampus, prefrontal cortex, and amygdala, and why that can show up as forgetfulness, poor focus, mental fatigue, irritability, and feeling like you just are not yourself anymore. Dr. Duncan also explains the role of the HPA axis, cortisol, allostatic load, sleep disruption, and nervous system overload in brain health and cognitive clarity. Most importantly, this episode gives you practical hope. You'll hear how supportive habits like better sleep, regular movement, nervous system regulation, healthy rhythms, and stress reduction can help protect brain health and improve resilience over time. Dr. Duncan also shares details about her 5-Week Perimenopause Reset Bootcamp starting July 14th. If you are dealing with low energy, brain fog, disrupted sleep, mood changes, or stubborn weight gain, text BOOTCAMP to 402-524-2888 to join. The introductory price is $97, and once payment is received, you'll be sent a link to join The GoodLife in Health and Wellness group on the Skool platform. If this episode encouraged you, be sure to subscribe, share it with a friend, and join us next week for Blood Sugar & Brain Power.

  8. Jun 30

    Ep 93. Heart Health for Men: The #1 Threat

    Heart disease remains the number one threat to men's health, yet many men do not recognize the warning signs until something serious happens. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down the biggest drivers behind cardiovascular risk in men and explains why heart health is about far more than chest pain alone. You'll learn how blood pressure, cholesterol, insulin resistance, belly fat, poor sleep, sleep apnea, smoking, stress, and even erectile dysfunction can all be important clues when it comes to a man's cardiovascular picture. Dr. Duncan also shares practical, evidence-based ways men can begin supporting heart health through nutrition, movement, better sleep, and earlier awareness of the symptoms that should never be ignored. This episode is part of our Men's Health and Energy Optimization: Men's Health Month series and is designed to help men, and the people who love them, better understand the risks, the patterns, and the action steps that can make a real difference.

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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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