Out of Pocket

Andrew Hayes
  • 5.0 (5)
  • NUTRITION

You're here because you're in the healthcare gap.  You're already doing the basics of exercise and eating healthy.  But you're also not so sick you need the care of a doctor. You want answers that help you live your best life proactively.  If you’re burned out on diets, confused by your symptoms, and tired of being told “everything looks normal,” this show is for you. Hosted by functional nutritionists Andrew Hayes and Kat Best, we cover the health issues most people struggle with but rarely talk about. Gut problems. Hormone chaos. Fatigue. Cravings. Mood swings. The difference between sustainable fat loss and trendy weight loss. Irregular poops. (Yes, we said it.) Each week, we give you the tools to actually feel better - without crash diets, supplements you don’t need, or 4AM workouts. No shame. No perfection. Just more clarity, not more effort. Subscribe now and say goodbye to guessing on your health.

  1. Why Your PMS Gets Worse Over Time | Ep 70

    3D AGO

    Why Your PMS Gets Worse Over Time | Ep 70

    Your cycle is still regular. You’re getting your period every month. So why does PMS feel heavier, more emotional, more exhausting than it used to? In this episode, Kat and Andrew explain why PMS often intensifies long before your cycle becomes irregular. Regular bleeding does not mean balanced hormones. As you move through your 30s and 40s, progesterone output can gradually decline while estrogen becomes more unpredictable. The result is worse sleep, higher stress sensitivity, stronger cravings, brain fog, and mood swings that feel out of proportion. They break down what’s actually changing hormonally in perimenopause, why blood sugar and gut health play a major role in PMS symptoms, why standard bloodwork often misses the full picture, and how to tell the difference between normal aging and a body that simply needs better support. If your PMS feels different but your labs are “normal,” this episode will help you understand what’s happening and what you can do about it. (01:45) Regular cycle, worse PMS — why this happens (08:30) What’s changing hormonally in perimenopause (16:00) Blood sugar, gut health, and estrogen dominance (26:00) Hormone testing, progesterone, and what to track Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    33 min
  2. Why “Eating Clean” Is Slowing Your Metabolism | Ep 69

    MAR 10

    Why “Eating Clean” Is Slowing Your Metabolism | Ep 69

    You eat clean. You avoid processed food. You prioritize protein. So why is your energy worse, your sleep off, and fat loss stuck? In this episode, Kat and Andrew explain how clean eating often turns into chronic under-fueling without you realizing it, quietly slowing your metabolism in the process. When calories get too low or carbs and fats are stripped out, your body adapts. Thyroid output drops, cortisol rises, movement decreases, and fat loss stalls. The frustrating part is you think you’re doing everything right. They break down why “I already eat healthy” can still miss the mark, how weekday restriction fuels weekend overeating, and what your metabolism actually needs to feel safe and responsive. Metabolism responds to adequacy and consistency, not perfection. (00:00) The clean eating trap (07:00) How under-fueling slows metabolism (14:00) The “I eat healthy” blind spot (24:00) Weekend binges and the low-fat myth Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    31 min
  3. Why Feeling Full Quickly Can Cause Weight Gain l Ep 68

    MAR 3

    Why Feeling Full Quickly Can Cause Weight Gain l Ep 68

    Feeling full quickly might seem like a good thing, especially if weight loss is the goal. But when early fullness comes with bloating, nausea, fatigue, brain fog, or strong cravings later in the day, it can signal something deeper. In this episode of the Out of Pocket Podcast, Kat and Andrew explain the difference between healthy satiety and dysfunctional fullness. They break down how digestion can shut down appetite before nutritional needs are met, why under-eating can slow metabolism and increase fat storage, and how gut dysfunction often drives both discomfort and stubborn weight gain. The conversation explores common root causes such as low stomach acid, poor enzyme production, slow motility, inflammation, microbiome imbalances, and the long-term impact of restrictive eating. Kat also explains why advice like “just stop when you’re full” can backfire when hunger and fullness signals are already dysregulated. For listeners who feel overly full after just a few bites yet still struggle with low energy or weight gain, this episode reframes early fullness as a red flag, not a win. (00:10) Why getting full quickly isn’t the same as being nourished (03:34) Healthy satiety vs. dysfunctional fullness (11:37) How slow digestion and GLP-1s affect appetite (16:42) The simplest digestion habit to try this week Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    21 min
  4. Normal A1C, Still Crashing: What You’re Missing l Ep 67

    FEB 24

    Normal A1C, Still Crashing: What You’re Missing l Ep 67

    Many people are told their A1C is within range and assume their blood sugar is not the problem. But they are still dealing with fatigue, cravings, anxiety, brain fog, and energy crashes. In this episode of the Out of Pocket Podcast, Kat and Andrew break down what A1C actually measures and, more importantly, what it does not. While A1C reflects average glucose exposure over three months, it does not capture daily spikes and crashes that often drive symptoms. They explain why symptoms frequently appear long before A1C trends upward, why blood sugar stability matters more than restriction, and why women in particular often experience swings and lows before anything looks elevated on paper. The episode also explores how stress, under-fueling, meal timing, sleep, training load, and hormonal shifts can influence glucose patterns, even when someone is eating “healthy.” For listeners trying to understand the disconnect between lab results and how they feel day to day, this conversation offers a clearer framework for interpreting both symptoms and numbers. (00:10) Why you can feel awful even when your A1C looks fine (05:21) What A1C actually measures (and what it misses) (08:30) Early blood sugar symptoms most people ignore (12:21) Why lowering A1C doesn’t always fix how you feel (15:40) The simplest way to stabilize blood sugar this week Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    19 min
  5. The Real Reason You’re Exhausted by 7 PM l Ep 66

    FEB 17

    The Real Reason You’re Exhausted by 7 PM l Ep 66

    Many people feel productive, focused, and on top of their day, until they suddenly hit a wall around 6 or 7 p.m. The kind of exhaustion that leaves nothing left for their partner, their kids, or themselves. In this episode of the Out of Pocket Podcast, Kat and Andrew explain why this pattern almost never starts at night. They break down what’s happening earlier in the day that quietly drains energy, why stress hormones can keep someone functioning while masking depletion, and why standard lab work often fails to explain persistent fatigue. The conversation explores how energy is allocated across the day, why timing and patterns matter more than single data points, and how small changes earlier in the day can dramatically improve how someone feels at night. This episode reframes evening exhaustion not as a sleep or willpower issue, but as a signal that the body has been compensating for much longer than most people realize. (00:04) The productive-all-day, exhausted-by-night pattern (04:17) Why evening exhaustion doesn’t start at night (15:21) Cortisol timing and the energy curve most people miss (24:08) The most important morning habit for stable energy Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    27 min
  6. The Hidden Cost of Chronic Stress and What It’s Doing to Your Body l Ep 65

    FEB 10

    The Hidden Cost of Chronic Stress and What It’s Doing to Your Body l Ep 65

    Most people think stress just means feeling busy or overwhelmed. But chronic stress does much more than that. Over time, it changes how your body functions, how you feel day to day, and how well you respond to things that used to work, like eating well, exercising, or sleeping more. In this episode, we break down what chronic stress is actually doing inside the body, hormonally, metabolically, and neurologically. We talk about how stress impacts digestion, blood sugar, weight, energy, immunity, sleep, and recovery, and why so many people feel like their body has stopped cooperating even though they’re doing “everything right.” The goal isn’t to eliminate stress. It’s to build a body that can handle it without breaking down. (00:54) When stress stops being mental and starts changing your body (06:10) Chronic vs acute stress and why modern life breaks the system (10:00) Stress, gut health, blood sugar, weight gain, and cravings (23:20) Nervous system tools that actually help (beyond “just relax”) (47:19) Speed round: sleep, stress hot takes, meditation, and relationships Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    54 min
  7. The 4 Stages That Make Fat Loss Finally Stick (And Why Most People Quit Too Early) l Ep 64

    FEB 3

    The 4 Stages That Make Fat Loss Finally Stick (And Why Most People Quit Too Early) l Ep 64

    Most people think fat loss should be simple. Put in effort, see results, keep going. But in reality, fat loss happens in stages. And when you don’t know which stage you’re in, it’s easy to assume something isn’t working, change strategies too soon, or quit right before progress starts. In this episode, we break down the four stages that show up in nearly every successful fat loss journey, from the early phase where effort feels high and results are hard to see, to the later phase where habits feel automatic and results are much easier to maintain. We talk about why the beginning often feels frustrating, why consistency matters more than intensity, and why maintenance is a skill most people never actually practice. We also get into why extreme resets, cleanses, and constantly “starting over” tend to keep people stuck instead of moving forward. If fat loss has felt inconsistent or exhausting, this episode will help you understand what’s normal, what’s not, and why quitting early is usually the biggest mistake. (00:34) Why fat loss feels broken when expectations fall short (04:06) Stage 1: Stabilization, effort is high but results are mostly invisible (10:26) Stage 2: Consistency, when fat loss becomes predictable (17:45) Stage 3: Expansion, momentum, confidence, and visible body changes (23:20) Stage 4: Embodiment, maintenance, identity shift, and stopping reactive dieting Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    51 min
  8. Your Metabolism Isn’t Broken (You Just Don’t Understand It) l Ep 63

    JAN 27

    Your Metabolism Isn’t Broken (You Just Don’t Understand It) l Ep 63

    Most people think a “slow metabolism” means bad genetics or that they need to burn more calories. So they diet harder, add more cardio, and blame themselves when nothing works. In this episode of Fitness Casual, we break down what metabolism actually is and why it’s not just about weight or calories. We explain why metabolism is your entire energy system, how it adapts based on how you eat, move, sleep, and handle stress, and why trying to “speed it up” usually backfires. We walk through the six biggest levers that shape metabolic health, including muscle mass, thyroid function, mitochondrial health, caloric history, sleep, and stress. We also explain why chronic dieting slows your metabolism, why maintenance phases are critical, and how many people unknowingly downregulate their metabolism over time. If you’ve ever wondered whether your metabolism is broken, why fat loss feels harder than it used to, or why eating less keeps leading to plateaus, this episode will help you rethink the problem and focus on what actually works. (00:01) Why most people misunderstand metabolism (05:51) What metabolism actually is and how it adapts (11:30) Muscle, movement, and why daily activity matters more than cardio (19:59) Chronic dieting, adaptive metabolism, and why plateaus happen (38:27) The most important thing you can do to restore metabolic health Order a comprehensive functional lab here - https://app.altaforlife.com/labsoverview (after checkout, you'll get a confirmation email and text. Mention this podcast in your reply and you'll get a free interpretation call with Kat) Get your free Metabolic Health Assessment - https://atosolutions.pro.typeform.com/to/Rd6BMH0q  to get a step by step plan to feel less stuck Follow Andrew https://www.instagram.com/andrewhayeslife/ Follow Kat https://www.instagram.com/katbestwellness/ If you want more information on our transformational Alta360 program visit www.altaforlife.com

    45 min
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Ratings & Reviews

5
out of 5
5 Ratings

About

You're here because you're in the healthcare gap.  You're already doing the basics of exercise and eating healthy.  But you're also not so sick you need the care of a doctor. You want answers that help you live your best life proactively.  If you’re burned out on diets, confused by your symptoms, and tired of being told “everything looks normal,” this show is for you. Hosted by functional nutritionists Andrew Hayes and Kat Best, we cover the health issues most people struggle with but rarely talk about. Gut problems. Hormone chaos. Fatigue. Cravings. Mood swings. The difference between sustainable fat loss and trendy weight loss. Irregular poops. (Yes, we said it.) Each week, we give you the tools to actually feel better - without crash diets, supplements you don’t need, or 4AM workouts. No shame. No perfection. Just more clarity, not more effort. Subscribe now and say goodbye to guessing on your health.

Information

  • Creator
    Andrew Hayes
  • Years Active
    2024 - 2026
  • Episodes
    70
  • Rating
    Explicit
  • Copyright
    © 2026 Out of Pocket
  • Show Website
    Out of Pocket

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