Nutrition, Metabolism, Blood Sugar Strategies by Feel Great with Kait

Kaitlin Borncamp
  • 5.0 (9)
  • Nutrition
  • Updated Weekly

Practical nutrition, blood sugar, and metabolic health strategies to improve energy, focus, and long-term health—without extreme dieting. Hosted by executive health coach Kaitlin Borncamp, a CPA turned Certified Nutritional Therapy Practitioner, this podcast explores how food, exercise, stress, and daily habits impact metabolism, insulin sensitivity, and longevity in real life.

  1. 3d ago

    Why 25 Grams of Protein Is Not the Same in Every Food (3 foods compared)

    If you flipped over a box of Protein Cheerios right now, you'd see 8 grams of protein per serving. Sounds like a win. But to actually hit 25 grams of protein from that box, you'd eat over 3 bowls, consume 37 grams of sugar, and be hungry again by 10am. That's not a protein food — that's a sugar delivery system with a protein label.  In this episode, we break down exactly what it takes to get 25 grams of protein from three popular products, what happens to your blood sugar when you do, and how to read a nutrition label so you actually know what you're buying. In this episode, you'll discover: Why most people think they're eating enough protein — and why the data says otherwise (01:36)Dr. Gabrielle Lyon's 1g per pound of ideal body weight target and why the government RDA falls dangerously short (02:30)The difference between what a nutrition label says and what your body actually absorbs (09:32)Why animal protein is absorbed at nearly 100% while some plant proteins are absorbed as low as 36% (10:15)The three amino acids — leucine, lysine, methionine — that animal protein dominates and why they matter for muscle (12:00)A side-by-side breakdown of Cheerios Protein, Wilde Chips, and organic pasture-raised eggs to hit 25 grams of protein (14:30)Why Cheerios Protein spikes your blood sugar before 9am — and sets you up to graze by 10 (21:00)The honest take on Wilde Chips: better than most snack foods, but still a processed food (20:27)The one-ingredient food that wins on protein quality, blood sugar impact, cost, and calories every single time (18:37)A simple weekly habit using AI to track your daily protein without a single app (24:25)You'll walk away knowing exactly how to flip a package, do the math in 30 seconds, and choose the protein sources that actually work for your metabolism — not just the ones with the best marketing. Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    22 min

  2. Jun 9

    Protein is EVERYWHERE on food labels & What this means for us as consumers

    High protein is now the #1 front-of-package claim on new food products — overtaking low fat for the first time in history. But more protein on the label doesn't always mean a better food. In this episode, Kaitlin breaks down what's actually driving the protein movement (a billion-dollar acquisition and a lawsuit you probably haven't heard about), how to spot misleading protein marketing, and the single best on-the-go protein snack that most people aren't reaching for. In this episode, you'll discover: Why "high protein" just surpassed "low fat" as the #1 food label claim — and what it signals about your buying power (01:46)The GLP-1 connection: how the rise of weight loss peptides is spiking protein demand and what that means for your goals (05:30)How Quest Nutrition built a billion-dollar company by going all-in on protein — and what that tells us about the market (07:30)The Cheerios Protein lawsuit: how a brand doubled serving size, added 17x more sugar than the original, and still called it "high protein" (11:52)Why soy and whey protein additives in processed foods can cause inflammation — and a simple swap that gives you control over quality (09:38)The 80/20 rule applied to protein: why a food can be high protein and still be a processed food (17:06)Kaitlin's go-to protein snack that beats any protein bar on the shelf — and why animal-source protein is more bioavailable than plant-based (18:39)Walk away knowing exactly what "high protein" is actually worth on a label — and what to grab instead. Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    18 min

  3. Jun 2

    20x Your Cellular Energy in 30 Minutes a Week with Oxygen Therapy | Brad Pitzele

    Oxygen therapy might be the most underrated lever for reclaiming your energy, clearing brain fog, and turning back the clock on aging. If you're dealing with chronic fatigue, joint pain, or slow recovery no matter what you try, your mitochondria may simply be starved of oxygen.  In this episode, Brad Pitzele — founder of One Thousand Roads and survivor of autoimmune disease, melanoma, and Lyme disease — breaks down how EWOT (exercise with oxygen therapy) and red light therapy restore your cells' full energy-producing capacity. Brad went from barely able to walk to testing in the top 5% for VO2 max — in under a year, using a 15-minute home protocol. Once you understand why inflammation is always an oxygen problem, everything about your health clicks into place. Here's what Brad and Kaitlin unpack in this episode: Brad's path from autoimmune disease, melanoma, and Lyme to full recovery (1:13)Why cells produce 20x more energy with oxygen than without (9:10)Why inflammation is always an oxygen problem — gut health too (13:05)How the EWOT device works and what a first session looks like (15:58)From barely walking to top 5% VO2 max — one year of EWOT results (20:53)EWOT vs. hyperbaric oxygen: cost, time, and which wins long-term (26:15)Stage 4 cancer, CTE, Alzheimer's, and long COVID: real turnarounds (31:13) You'll leave this episode with a clear understanding of why oxygen delivery is the foundation of every other health investment you're making — and a simple, time-efficient protocol to start today. Links Mentioned:  Shop EWOT Devices & Red Light Panels: https://www.onethousandroads.com/kait Connect with Brad: https://www.youtube.com/@OneThousandRoadsHQDoes your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    47 min

  4. May 19

    The 3-Minute Reset That Lowers Cortisol Instantly

    If you're a high achiever who feels constantly stressed — wired but tired, burned out, carrying belly fat that won't move — the problem isn't your workload. It's that you've been taught to "manage" stress instead of replacing it with something better.  In this solo episode, Kaitlin breaks down three unconventional, science-backed tools that physically shift your body out of fight-or-flight (sympathetic) and into recovery mode (parasympathetic) in minutes — lowering cortisol, raising HRV, and helping your body finally let go of the stress it's been storing. No journaling apps, no breathwork gymnastics, no "just meditate more." Just three things you can do this week. In this episode, you'll discover: Why "stress management" is the wrong goal — and what to chase instead (00:58)Why overwhelm is a planning problem, not a workload problem (05:00)Tool #1: The gratitude science that resets your nervous system in seconds (05:30)How gratitude lowers cortisol, drops belly fat, and raises your HRV (08:13)Tool #2: Why scheduling fun isn't optional — it's a requirement (09:14)The one question to ask daily to break out of survival mode (11:32)Tool #3: The 3-5 song playlist that physically processes stored stress (12:43)How bilateral movement rewires your brain (similar to EMDR and REM sleep) (15:00)These are tools you can use in your office, your car, or your kitchen this week — no extra hours required. Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    16 min

  5. May 5

    The Missing Piece in Mental Health: How Brain Health Changed Everything for Me

    You can't outthink an inflamed, malnourished, sleep-deprived brain. After years of therapy, antidepressants, and personal development work, I learned that mental health is downstream of brain health, and it changed everything. In this Mental Health Month episode, I share the moment Dr. Daniel Amen's work cracked open the brain-body connection for me, plus 5 specific levers you can use this week to support the underlying organ that runs your mental health. In this episode: Why "manage your mental health" advice falls short without addressing the brainThe hardware vs. software analogy that reframes everything5 Levers to improve brain health and thus improve mental health  This is for you if: You've done the therapy and mindset work but still feel stuck You're a high-performer who can't afford brain fog or low mood You want evidence-based, not woo, mental health support You're ready to treat brain health as the foundation, not the afterthought Pick one lever. Notice how you feel. Share this with two people who'd benefit. Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    19 min

  6. Apr 21

    Should You Use a CGM in 2026? Benefits, Cost, and Who Actually Needs One

    38% of adults in America have prediabetes—and 80% of them don't know it. If you've seen those small patches on people's arms at the gym or heard about continuous glucose monitors (CGMs) but aren't sure if you actually need one, this episode is for you.  There are several CGM options on the market and in this episode, I share which sensor and dashboard platform I prefer for my clients and why. I'm breaking down one of the most powerful tools I use with clients: CGMs. I'm covering what they actually measure, whether they're worth the cost in 2026, and how to use them strategically without breaking the bank. What You'll Learn: Why 9 out of 10 causes of death in the US are connected to blood sugar dysregulation What a CGM actually measures (and why annual blood work isn't enough) How CGM users reduced glucose variability by 20-33% without medication The real cost breakdown ($75-$150 per sensor) and how to use them strategically My preferred CGM sensor and dashboard platform for 2026 Blood sugar isn't just about diabetes—it's the canary in the coal mine for your energy, weight, and long-term health. A CGM shows you in real-time why you crash at 3pm, why you can't lose weight despite "eating healthy," and why that stressful meeting tanked your energy for 24 hours. When you use a CGM it’s personalized nutrition without years of trial and error. Resources: Book your Health Strategy Call Today: feelgreatwithkait.com/contact Buy CGM Sensors: theiahealth.ai/c/feelgreatwithkait Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    21 min

  7. Apr 21

    Your Skin Affects Your Nervous System - Is your skincare adding to your stress?

    Your skin is your largest organ—and it's absorbing everything you put on it. But most conventional skincare products are loaded with parabens, phthalates, and petroleum that disrupt your hormones, trigger inflammation, and stress your nervous system. Meet Jodi Scott: pre-med background, master's in health psychology, and founder of Green Goo. When she got pregnant and looked at the ingredients in her first aid cabinet, she realized she wouldn't put any of it on her body—so she created plant-based alternatives that actually work better than their toxic counterparts. In this conversation, Jodi breaks down the science behind why your skin health directly impacts your nervous system, hormones, and overall inflammation—and how to make simple swaps that reduce your toxic load starting today. What You'll Learn: Why your skin is born from the same embryonic tissue as your nervous system (and what that means for inflammation, cortisol, and stress)Why parabens, phthalates, and petroleum were added to skincare 100 years agoHow petroleum-based lotions suffocate your skin microbiome and disrupt your endocrine systemWhy conventional products make your skin drier over timeThe skin-inflammation-nervous system feedback loop driving chronic eczemaThe green-washing problemWhere to start to upgrade your skincare Key Timestamps:  [02:58] Jodi's pregnancy wake-up call about toxic skincare  [09:18] Missing link: what we put ON our skin matters as much as what we eat  [11:32] The skin-nervous system-inflammation connection explained  [15:45] Why conventional lotion makes your skin worse (the balloon effect)  [18:37] Polyester clothing vs. 100% cotton: the inflammation difference  [23:32] Why natural products were assumed to be inferior (and how that's changing )[27:42] How the hemp/CBD wave opened doors for plant-based skincare research  [31:14] Calendula's impact on telomere regeneration (longevity connection)  [35:47] Jodi's go-to products Resources: Shop Green Goo: greengoo.comConnect with Jodi: https://www.linkedin.com/in/jodi-scott-7234331b8/Does your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    38 min

  8. Apr 14

    3 Reasons Why Your Habits Keep Failing (And the #1 Shift That Fixes It)

    So you've tried to eat better. You were consistent for two weeks, maybe a month. Then a work trip happened, or a stressful deadline, or a kid's birthday party — and you fell off... Again. Here's what nobody tells you: it's not a willpower problem. It's an identity problem. In this milestone 50th episode, Kaitlin Borncamp breaks down why 92% of New Year's resolutions fail, why it takes 66 days (not 21) to form a habit, and why the people who identify as "a healthy eater" maintain results 2.5x longer than those who call themselves "someone on a diet." You'll learn: → Why starting with the behavior ("eat more protein") is the wrong approach — and what to do instead → The three reasons habits fail specifically for high performers: all-or-nothing thinking, decision fatigue, and the "I'll get back on track" trap → A real client story: how focusing on sleep eliminated sugar cravings without ever addressing sugar directly → The identity mapping exercise that Kait's coaching clients say changed everything Plus, Kait shares a personal story from her Big 4 accounting days about sacrificing her health during busy season — and why "waiting for things to calm down" is a trap that never ends. This episode includes a special clip from a training module inside the High Achievers Wellness Accelerator coaching program. Chapters:  00:00 Celebrating Episode 50: A Milestone Reflection00:43 Understanding Habit Failure: The Identity Shift02:39 The Power of Identity in Habit Formation03:59 Common Pitfalls in Habit Formation05:07 Insights from the High Achievers Wellness Accelerator05:24 Bonus Module: Why Habits Fail  Resources mentioned:  High Achievers Wellness Accelerator - Apply Here: https://tidycal.com/kaitlin/applyDoes your calendar dictate your nutrition?  Ready to stop trading your health for your wealth? Book your Free Health Strategy Call: https://tidycal.com/kaitlin/healthstrategycall

    15 min
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About

Practical nutrition, blood sugar, and metabolic health strategies to improve energy, focus, and long-term health—without extreme dieting. Hosted by executive health coach Kaitlin Borncamp, a CPA turned Certified Nutritional Therapy Practitioner, this podcast explores how food, exercise, stress, and daily habits impact metabolism, insulin sensitivity, and longevity in real life.

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