The NTG Method

Sarah Marlette
  • 5.0 (19)
  • NUTRITION

On The NTG Method Podcast, science meets real life with simple tools—not rules—to help women improve body composition, balance hormones, and fuel metabolism for lasting results.

  1. DEC 9

    Holiday Gut Reset: Beat the Bloat Without Restriction

    Feeling bloated, puffy, or uncomfortable this holiday season? You are not alone.  In this episode, we break down what bloat actually is, why it spikes during the holidays, and the small shifts that help you feel lighter, energized, and comfortable again — without restriction. You’ll learn the timing mistake that worsens digestion, how soluble fiber and bitters support motility, why eating before late dinners matters, and simple tools like ginger, still water, and post-meal walks that actually make a difference. This is a realistic, evidence-informed approach to gut comfort — something you can apply today whether you're traveling, eating out more, or just wanting to enjoy food without discomfort. Listen in, screenshot your favorite moment, and share it — I love seeing these tools show up in your life. Grab your 3 meals on my Substack Support the show

    20 min

  2. NOV 19

    How to Feel Like Yourself During the Holidays

    Feeling off during the holidays? This episode shares five simple, realistic tools to keep your energy, digestion, hormones, blood sugar, and hunger cues steady — without restriction or “starting over in January.” For easy protein + fiber snack ideas, head to my Substack. Support the show

    21 min

  3. NOV 5

    3 Tools I Swear By for Toning Up — Light Structure, Real Results.

    Learn the 3 tools I swear by for toning up with light structure and real results. You’ll also find 3 exclusive high-protein, high-fiber recipes on my Substack — and it’s your final chance to join the New & Improved NTG Rebalance, a 14-day reset built for women’s metabolism and hormones. Support the show

    16 min

  4. OCT 22

    3 Things Actually Helping My Energy & Hormones (No Extremes, Just Real Life)

    In a full, busy season — six months postpartum, teething baby, short naps, and energy all over the place — these are the three simple habits keeping me grounded, energized, strong, and balanced. They’re realistic, evidence-based, and built around real food, minerals, and micro-habits that actually fit your day — whether you’re postpartum, perimenopausal, or just pulled in a million directions. For the Glow-Up Coffee recipe, product links, and full details, head to Substack: nourishthriveglow.substack.com Support the show

    15 min

  5. OCT 15

    Why Fat Loss Feels Harder in Perimenopause — and What to Do About It

    If you’re in your 30s or 40s and feeling like your metabolism suddenly stopped working — this one’s for you. In this episode, we break down why fat loss feels harder in perimenopause, what’s actually happening hormonally and metabolically, and the 6 science-backed strategies that make fat loss possible again. You’ll learn: How fluctuating estrogen impacts fat storage, blood sugar, and sleepWhy you need more of certain nutrients (not less)How to create a smart deficit that works with your hormones3 NTG tools you can start this weekExample meals that balance hunger, cravings, and energy🎧 Listen now — and grab the full companion post + recipes on Substack: 👉 “Why Fat Loss Feels Harder in Perimenopause — and What to Do About It” Support the show

    17 min

  6. OCT 8

    Circadian Fasting for Women: The Science of When to Eat for Hormones, Energy & Fat Loss

    Most of us think metabolism is about what we eat — but when you eat might matter even more. In this episode, Sarah breaks down the science of circadian fasting — a gentle, daylight-aligned approach to time-restricted eating that supports hormones, energy, and metabolism (without skipping breakfast). You’ll learn:  • Why women respond differently to fasting — and what the research actually shows  • How meal timing impacts cortisol, insulin, and fat storage  • My ideal “circadian day” — light, meals, movement, and wind-down routines  • The 3 daily anchors to sync your biology: morning light + movement, eat with the sun, and evening wind-down  • Real-life meal ideas that hit the sweet spot: 30 g protein + 10 g fiber Grab my full 3 circadian-friendly meal recipes on Substack: nourishthriveglow.substack.com (Full references and disclaimer available on Substack.) Support the show

    20 min

  7. OCT 1

    Timing Is Everything: How Circadian Rhythms Affect Weight Loss, Hormones & Energy

    Your body runs on a 24-hour clock — your circadian rhythm.  When you align meals, light, and movement with this rhythm, weight loss feels easier, hormones stay balanced, sleep improves, and energy stabilizes.  In this episode, Sarah breaks down the science of circadian rhythms and how women can use timing as a fat-loss and hormone tool. You’ll learn: Why the same meal burns up to 40–50% more calories in the morning than at night.How disrupted rhythms (late meals, light at night) slow metabolism and worsen cravings.The powerful link between circadian and infradian rhythms (your monthly cycle).A clinical study showing women who ate a bigger breakfast and smaller dinner lost 2x more weight than the opposite group [Jakubowicz et al., 2013].✨ My 3 NTG circadian tools you can start today: Morning light + short movementEat with the sun (bigger lunch, lighter dinner)Evening wind-down👉 Small shifts = big changes. Listen in for science-backed, realistic ways to reset your body clock and support fat loss, hormones, sleep, and energy. 📩 Bonus: Grab my free Circadian Meals guide in the show notes  Support the show

    20 min

  8. SEP 24

    My PMS Routine: Foods, Drinks & Habits to Ease Cravings & Bloating

    This bonus episode is a peek inside my exact PMS routine — the foods, drinks, and habits I lean on the week before my period to ease bloating, cravings, and fatigue. You’ll learn: Morning “Glowing Greens” + gut-soothing drinksHormone-friendly meals (Metabolism Oats + Turkey Pumpkin Chili) Why workouts feel harder + what movement works bestThe quick checklist I follow to keep energy and mood steadySmall, realistic shifts → big relief in PMS week. 👉 See show notes for recipes and links to my full PMS checklist. Support the show

    25 min
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Ratings & Reviews

5
out of 5
19 Ratings

About

On The NTG Method Podcast, science meets real life with simple tools—not rules—to help women improve body composition, balance hormones, and fuel metabolism for lasting results.

Information

  • Creator
    Sarah Marlette
  • Years Active
    2K
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © 2025 The NTG Method
  • Show Website
    The NTG Method

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