Healthy Not Complicated

Kait Malthaner (BSc Nutrition and Exercise)

Healthy Not Complicated is a podcast where I step back from nutrition noise and break down buzzing health headlines with clarity and context. Each episode starts with one timely topic and uses it as a lens to cut through confusion, challenge oversimplified narratives, and explain what actually matters for blood sugar, insulin resistance, and long-term weight loss. This podcast isn’t about quick fixes, trends, or crash diets. It’s about understanding the truth behind the headlines, so nutrition feels calmer, clearer, and of course, less complicated.

  1. 6D AGO

    Ozempic pills, fibermaxxing, and habit stacking taken too far

    GLP-1s now being available in a pill could change weight loss forever. But is this a good thing? In this episode of Healthy Not Complicated, I break down what Ozempic and Wegovey becoming available as a daily pill actually changes, and just as importantly, what it doesn’t. Using three recent headlines as examples, including the Wegovy pill, the rise of fibermaxxing, and the growing trend of wellness stacking, we talk about why health headlines often feel like the answer to all your problems, and why that promise rarely plays out the way we hope. This episode also includes The Sip with Sodii, where I answer a listener question from the last episode. If you want to be featured in a future episode, leave your question in the comments with the hashtag #TheSipWithSodii If your question is selected, you’ll receive a free box of Sodii everyday hydration salts (avaliable worldwide!) Check out Sodii here: https://hckait.com/sodiielectrolytes Articles mentioned: Wegovy pill https://abcnews.go.com/GMA/Wellness/wegovy-daily-pill-now-costs/story?id=128898797 Fibermaxxing trend https://www.menshealth.com/nutrition/a69799180/fibermaxxing-high-fiber-diet/ Wellness stacking https://www.forbes.com/sites/bryanrobinson/2025/12/02/wellness-stacking-on-the-uptick---5-tips-to-ensure-it-stays-healthy/ Timestamps 00:00 Intro 02:22 Headline 1: Ozempic in a pill 02:48 Why a pill feels different than an injection  05:28 How GLP-1 works 07:49 Who are GLP-1 pills right for 08:52 The Sip with Sodii Q&A 12:02 Headline 2: Fibermaxxing and the problem with extremes 14:52 The pros and cons of fiber 16:30 What happens if you don’t eat fiber? 17:17 More fiber doesn’t always mean healthier 17:51 Focusing on fiber misses the point 19:15 Headline 3: Are we stacking too many health tools? 20:28 Who these tools actually help 21:02 What happened when I took wellness stacking too far 23:33 Healthy doesn’t have to be complicated Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/healthcoachkait

    25 min

  2. JAN 26

    Double jaw surgery: 5 years later (cost, recovery, and my only regrets)

    Is Double Jaw Surgery worth the cost and the year of recovery? In 2021, I underwent a massive double jaw surgery to fix a misaligned bite, breathing issues, and a gummy smile. Now, five years later, I’m breaking down the full experience… from the $15,000 price tag to the reality of permanent nerve numbness. Whether you’re an adult with braces or considering DJS for sleep apnea or function, this is everything I wish I knew before surgery. Got a question you want answer in the next episode? Comment it below with the hashtag #TheSipWithSodii for a chance to be featured… and to win a box of Sodii’s Every Day Hydration Salts! Hell ya! Learn more about how Sodii can help you hydrate properly and save 15% off your first order with code HCK15: ⁠https://hckait.com/sodiielectrolytes⁠  Timestamps 00:00 Intro 01:58 My backstory: why I needed double jaw surgery 08:47 Why I didn’t get surgery until I was 28 years old 11:19 Adult braces experience 12:35 Double jaw surgery cost in Australia 14:00 Surgery day and the first 48 hours 17:21 The Sip with Sodii Q&A 21:26 What recovery was like 23:00 My recovery essentials for faster healing 29:28 5-year post-op results and regrets 35:39 Bonus tips about hydration 36:52 Final thoughts Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/.com/healthcoachkait

    38 min

  3. 12/29/2025

    The real reason influencers still promote the carnivore diet (and why I stopped)

    The carnivore diet is taking over social media, promising "magical" results for inflammation, weight loss, and clear skin. But as a nutritionist who was once fully carnivore, I’m sharing an expose on why this radical simplicity often breaks down when it leaves the online bubble and enters the real world. Today, we look at why influencers still promote extreme meat-only diets, and it often has more to do with "the algorithm than long-term metabolic health. We discuss why it works as a short-term elimination diet to reset your insulin sensitivity, but why the mental toll and "white knuckling" makes it unsustainable for the 88% of Americans struggling with metabolic dysfunction. Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/healthcoachkait

    22 min

  4. 12/21/2025

    Why I stopped intermittent fasting (warning for women)

    For years, I swore by intermittent fasting. I loved the simplicity and the metabolic results, until I realised it wasn't serving my biology anymore, especially as an athlete and a woman. While fasting is a powerful tool for reversing insulin resistance and improving autophagy, there is a massive difference between a clinical "fasting window" and accidental "over-fasting". Today, I’m breaking down the technical nuance of why women respond differently to calorie restriction, how it impacts the thyroid and reproductive signalling, and why I shifted my routine to fuel for performance over rigid schedules. Got a question you want answer in the next episode? Comment it below with the hashtag #TheSipWithSodii for a chance to be featured… and to win a box of Sodii’s Every Day Hydration Salts! Hell ya! Learn more about how Sodii can help you hydrate properly and save 15% off your first order with code HCK15: https://hckait.com/sodiielectrolytes  Timestamps 0:00 The Truth About Why I Quit Fasting 1:47 What Fasting Actually Does to Your Body 4:39 Who Should (and Shouldn’t) Be Fasting in 2026 7:59 The Monthly "Safe Window": When Women Should Fast 10:34 Warning Signs: How to Spot "Over-Fasting" 13:23 Sip with Sodii: Your Questions Answered 16:18 The Final Straw: My Personal Turning Point Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/.com/healthcoachkait

    21 min

  5. 11/30/2025

    Stop wasting time on these 10 "healthy" habits

    People are overcomplicating weight loss more than ever, leaving them burnt out, hungry, and ultimately not getting results. In this episode, I’m walking you through 10 "weight loss musts" that I absolutely do not care about... and why they might be the very thing stalling your progress. We are moving beyond the mixed messages of social media to look at the actual biological signals your metabolism cares about. From fearing cortisol spikes to the non-essential nature of fibre, we are clearing the noise to focus on small, sustainable changes that actually move the needle. Every week, I grab a drink and answer the burning questions you sent in on the previous episode. Get 15% off Sodii here: https://hckait.com/sodiielectrolytes Want to be featured on The Sip with Sodii? Comment below with your question and I might pick it for next week! Timestamps 0:00 Stop Stressing the Wrong Things 1:31 Why You Aren't Lazy (The Biology of Weight Loss) 2:23 #1: The Truth About Cortisol & Weight Gain 5:06 #2: Why I’m Not On a Low-Sodium Diet 8:04 #3: Do You Really Need 30g of Fiber? 11:07 #4: Why "Flattening Every Curve" Is Stressing You Out 13:20 The Sip With Sodii: Your Metabolism Questions 17:10 #5 & #6: The Problem with 30-Day Challenges & 10k Steps 19:33 #7 & #8: Why Cleanses and "75 Hard" Don't Work 21:58 #9: Why "Perfect Macros" Are a Myth 24:04 #10: The Frequent Meal Fallacy In this episode, we cover: The Elimination Effect: The real reason people feel better on Carnivore.The "Algorithm Trap": Why "hot takes" sell better than the boring truth.How to build a flexible, sustainable diet that actually lasts.Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/.com/healthcoachkait

    26 min

  6. 11/09/2025

    The "healthy" rules that kept me sicker

    I followed every "healthy" eating rule the experts gave us: I cut back on red meat, limited my salt, and swapped butter for margarine. The result? My energy crashed, my hormones were all over the place, and I looked as horrible as I felt. Today, I’m walking you through why traditional nutrition advice often leads to chronic fatigue and insulin resistance. We are moving beyond the "low-fat" propaganda of the 80s to look at why your body actually needs saturated fat, the technical truth about dietary cholesterol, and why a "whole foods" framework beats a rigid diet every time. Today’s episode of Healthy Not Complicated is sponsored by Sodii. Get 15% off: ⁠https://hckait.com/sodiielectrolytes⁠  Timestamps 0:00 Why I Stopped Following Mainstream Health Advice 1:18 Redefining What it Means to be "Healthy" 2:49 Why Standard Diet Advice Often Fails 6:56 The Truth About Fat: How it Became Public Enemy #1 11:12 The Protein Lie: Why Plant-Based Isn't Always Better 14:50 Why Women Specifically Struggle on Plant-Based Diets 16:48 Do Frequent Meals Actually Speed Up Metabolism? 19:55 Salt & Hypertension: Clearing the Confusion 24:29 The 3 Specific Changes I Made to Fix My Health 25:16 Should We Actually Be Afraid of Saturated Fat? 28:17 "Health Foods" I Stopped Eating 29:22 My 2026 Framework for Healthy Eating Let's Connect! YouTube: https://youtube.com/c/healthcoachkait Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/.com/healthcoachkait

    33 min

  7. 10/05/2025

    Does Alcohol Really Stop Weight Loss?

    Grab Sodii’s Every Day Hydration Salts here: https://healthcoachkait.com/sodiielectrolytes Use code HCK15 for 15% off worldwide! Does alcohol really stop fat loss? Or is it just about calories? In this episode, I break down exactly how alcohol impacts your metabolism, hormones, and health so you can understand why it makes weight loss harder. We’ll cover how alcohol temporarily shuts down fat burning (the number one thing you need to know), lowers testosterone levels, depletes key nutrients like magnesium and B vitamins, and creates toxic byproducts that stress your body. I’ll also share practical solutions: how to cut back, which drinks are better and worse for weight loss, and how to balance social benefits with your health goals. Timestamps 00:00 Intro 04:41 How alcohol hinders fat loss 11:12 Alcohol’s impact on hormones and nutrients 16:13 Practical solutions and realistic balance

    23 min

  8. 09/21/2025

    The Simple Eating Routine I Follow To Keep Insulin Low

    Sodii’s Every Day Hydration Salts are my go-to for starting the day hydrated, supporting energy, and helping keep blood sugar stable. Save 15% with code HCK15 (worldwide shipping) https://hckait.com/sodiielectrolytes  In this episode I share the simple eating routine I personally follow to keep insulin low. This is not about complicated meal plans or strict dieting—it is about using a straightforward framework that keeps blood sugar stable, reduces cravings, and helps reverse insulin resistance. I explain why keeping insulin low matters, not just for people who already have insulin resistance, prediabetes, PCOS, or type 2 diabetes, but also as prevention for those who want to stay healthy long term. You will hear exactly what I eat in a day, how I time my meals, how I handle carbs, and why protein always comes first. I also talk about why protein is critical for muscle and insulin sensitivity, why fiber is helpful but not essential, and how meal timing makes a big difference in lowering insulin. You will learn how to make this routine practical, flexible, and sustainable without needing dozens of recipes or complicated rules. Timestamps 00:00 Intro 05:02  Why keeping insulin low matters 11:05 Core principles 20:48 A day of eating 23:34 How I handle carbs 27:16 Flexibility and mindset

    29 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Healthy Not Complicated is a podcast where I step back from nutrition noise and break down buzzing health headlines with clarity and context. Each episode starts with one timely topic and uses it as a lens to cut through confusion, challenge oversimplified narratives, and explain what actually matters for blood sugar, insulin resistance, and long-term weight loss. This podcast isn’t about quick fixes, trends, or crash diets. It’s about understanding the truth behind the headlines, so nutrition feels calmer, clearer, and of course, less complicated.

Information

  • Creator
    Kait Malthaner (BSc Nutrition and Exercise)
  • Years Active
    2025 - 2026
  • Episodes
    36
  • Rating
    Clean
  • Copyright
    © Kait Malthaner (BSc Nutrition and Exercise)
  • Show Website
    Healthy Not Complicated