Nourish with Katrina

Katrina Miriam
  • 5.0 (1)
  • NUTRITION
  • UPDATED WEEKLY

Welcome to Nourish with Katrina: a podcast for women in their 40s, 50s, and 60s who are ready to understand what their bodies need at this stage of life — and how those needs are different from what they were a decade ago. Each episode explores the root-causes of the changes women experience during these years: fatigue, brain fog, weight changes, digestive issues, mood shifts, bone density, and more. Grounded in ancestral nutrition and lifestyle practices aligned with nature's rhythms, Nourish with Katrina gives women the knowledge, awareness, and insights they need for this season of life.

  1. 5D AGO

    008: The anxiety that came out of nowhere — what your vagus nerve has to do with it

    If you are a woman in your 40s, 50s, or 60s and have been experiencing anxiety that arrived without a clear reason — this episode is for you. You snap at someone and wonder where that came from. You lie awake at night with your mind going even when nothing is actually wrong. Little things bother you in a way they never used to. You feel wound up and you can't explain it to anyone — including yourself. And it doesn't feel like you. In this episode you'll learn the specific biological reason this happens during perimenopause and the years that follow — and it goes deeper than hormones alone. You'll learn about the vagus nerve — what it is, what it does, and why it becomes less supported during these years. And you'll leave with one simple, surprising practice you can start today that directly tones your vagus nerve and supports your nervous system's ability to return to calm. What you'll learn in this episode: You'll understand the hormonal and gut connections behind anxiety during this season — and the one piece that ties it all together. You'll understand why anxiety that arrived without a clear reason is a physiological event — and physiological events respond to physiological support. And you'll leave with one practice that costs nothing, requires nothing, and works anywhere. This episode is for you if: You've been experiencing anxiety that feels new, unfamiliar, or out of characterYou feel wound up or unsettled without a clear reason — and you want to understand whyYou're in your 40s, 50s, or 60s and you're ready to understand what is actually driving this — and what to do about itShare this episode with a friend who has been experiencing anxiety she can't explain. The biology behind it is rarely discussed — and understanding it gives her a completely different way to look at what she's been experiencing. Your next step: This episode ends with one simple, surprising practice that directly supports your nervous system — and it costs nothing and works anywhere. Listen to find out what it is. And when you're ready to go deeper, the full nutritional foundation that supports your hormones, your gut, and your brain during this season is what I teach inside Nourish — my 21-day ancestral nutrition immersion for women in their 40s, 50s, and 60s navigating perimenopause and the decades that follow. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones. You'll find it at nourishwithkatrina.com/nourish.

    11 min

  2. MAY 15

    007: Why Your Morning Breakfast May Be Working Against You

    If you're a woman in your 40s, 50s, 60s or beyond — in perimenopause, through menopause, or well past it — this episode is for you. In this episode, discover why the breakfast you've been reaching for every morning may be working against your energy — and what to eat instead. You'll learn: Why blood sugar crashes get worse during perimenopauseThe role estrogen plays in how your body processes foodWhy protein and fat stabilize your energy in a way carbohydrates can'tHow what you eat for dinner shapes how you feel the next morningThe one breakfast shift that can change your entire dayYour next step: Grab my free guide, Protein for Women 40+, at nourishwithkatrina.com/links. If this episode provided value for you, please take a moment to leave a review. This is one of the most meaningful ways to help this podcast reach more women in this season of life who are looking for practical information on nutrition and lifestyle. Thank you. :)

    15 min

  3. MAY 5

    006: The cellular reason your energy feels different in your 40s and 50s — and what to do about it

    If you are a woman in your 40s or 50s who feels like the same life takes more out of you than it used to — and you can't point to one specific reason why — this episode is for you. You are not imagining it. And it is not inevitable. In this episode, you'll understand exactly what is happening to your energy at the cellular level during perimenopause and the years that follow. You'll learn why estrogen plays a direct and surprising role in how efficiently your cells produce energy, what your mitochondria need to function at their best, and why the energy shift you've been experiencing has a specific biological explanation — and a specific biological response. What you'll take away from this episode: You'll understand why your energy feels different now in a way that goes deeper than sleep, stress, or a busy schedule. You'll understand the connection between estrogen, mitochondria, and cellular energy production — and why this is one of the most overlooked conversations in women's health during these years. And you'll leave with one concrete, research-backed practice you can start today that directly supports your body's ability to produce energy from the inside out. This episode is for you if: You feel like the same day takes more out of you than it did a decade agoYou recover more slowly than you used to — from a busy week, a poor night's sleep, or a demanding stretchYou're in your 40s or 50s and you sense that something has shifted in your energy — and you're ready to understand what is actually driving itYour next step: Movement is one of the most direct ways to support your mitochondria — and nutrition is the other. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to give her body what it actually needs to thrive during this season of life. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. You'll find it at nourishwithkatrina.com/nourish.

    10 min

  4. APR 28

    005: Forgetting words mid-sentence, walking into rooms with no idea why: what's actually happening to your brain

    If you are a woman in your 40s or 50s who has noticed your memory slipping, your words disappearing mid-sentence, or a fog settling over your thinking that wasn't there before — this episode is for you. You are not losing your mind. And this is not just stress. In this episode, you'll understand exactly what is happening in your brain during this season of life — and why the sharpness you've always relied on can feel different now. You'll learn why estrogen plays a far bigger role in how your brain works than most people realize, what specific nutrients your brain is running low on during this season, and why the dietary advice many health-conscious women have followed may be making the picture worse. What you'll take away from this episode: You'll understand the biological reason behind the brain fog, the word-finding difficulty, and the inability to concentrate — and why this is not a permanent feature of this season. You'll also leave with one specific, actionable thing you can do today to begin giving your brain what it needs to function the way you know it can. This episode is for you if: You've noticed your thinking feels slower, foggier, or less reliable than it used toYou're losing words mid-sentence or walking into rooms and forgetting whyYou've been told your labs are normal — but your brain is telling you something differentYou're in your 40s or 50s and you want to understand what is actually driving this — not just manage itYour next step: Nutrition is where the foundation begins — and your brain is one of the first places you'll feel the difference when you give your body what it actually needs. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to nourish her body and her brain during this season of life. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. You'll find it at nourishwithkatrina.com/nourish.

    8 min

  5. APR 21

    004: Waking up at 3am, gaining weight—and you have no idea why? Why these symptoms are so often missed

    If you are a woman in your 40s or 50s who has been to your doctor, had your labs checked, and been told everything looks normal — and yet you still do not feel like yourself — this episode is for you. You are not imagining it. And you are not alone. In this episode, you'll learn why conventional medicine so often misses what is happening for women in their 40s and 50s — and why that is not an accident. You'll understand how the medical system was shaped, where its limits show up most directly during this phase of life, and why a single blood test on a single day cannot capture what your hormones are actually doing. What you'll take away from this episode: You'll understand why your labs can look completely normal while your body is telling you something very different. You'll also understand the difference between normal ranges and optimal ranges — and why that distinction matters for how you feel every single day. And you'll leave with one concrete action you can take today to begin seeing your symptoms as a connected picture rather than a collection of isolated, unrelated experiences. This episode is for you if: You have sought help and left without answers — or with answers that did not fitYou are experiencing fatigue, weight changes, mood shifts, brain fog, or disrupted sleep and have been told everything looks fineYou are in your 40s or 50s and sense that something has shifted — but you have not yet found answers that actually make sense of what you are experiencingYour next step: Nutrition is where the foundation begins — and where most women experience their most meaningful early shifts. Nourish is my 21-day ancestral nutrition immersion, built for the woman who wants to give her body what it actually needs to thrive. It includes daily education, recipes, shopping lists, a suggested menu plan, and a bonus masterclass called Nourishing Your Hormones, designed specifically for women navigating perimenopause and the decades that follow. Find it at nourishwithkatrina.com/nourish.

    16 min

  6. APR 14

    003: Disrupted sleep in perimenopause — what is actually driving it, and what to do about it

    For women in their 40s, 50s, and 60s — if your sleep has changed and you cannot figure out why, this episode is for you. You fall asleep fine. But somewhere between 2 and 4 in the morning, you are wide awake — exhausted but unable to get back to sleep. You have tried everything. And nothing has worked the way it used to. There is a biological reason for that. In this episode I explain the three overlapping changes that drive sleep disruption during perimenopause, menopause, and the years beyond — progesterone decline, cortisol dysregulation, and blood sugar instability — and why most standard approaches only address one of them. By the end you will understand what is actually happening in your body at night — and one thing you can do differently starting tonight. If this episode resonated, share it with a friend. It is the best way to support this podcast — and it might be exactly what she needs to hear. The broader nutritional foundation that supports your sleep and your body during these years begins at nourishwithkatrina.com/nourish.

    13 min

  7. APR 7

    002: Why Stress Feels Different in Your 40s: The Hormonal Shift Behind It

    If you are a woman in your 40s, 50s, or 60s — and stress feels harder to manage than it used to — there is a biological reason for that. This episode is for you. Here is why. Your nervous system is operating with less of the hormonal buffer it used to have. And once you understand that, everything starts to make sense. In this episode you will discover what is actually happening in your body that changes how you experience stress during these years — the hormones involved, why the shift happens when it does, and what you can do about it. If this resonated, share it with a friend. It is the best way to support this podcast — and it might be exactly what she needs to hear. Ready to understand the full picture of what your body needs during these years? The free masterclass From Depleted to Nourished is waiting for you at nourishwithkatrina.com/masterclass.

    12 min

  8. APR 4

    001: Is this perimenopause? The symptoms women miss for years because not many use that word

    Something has shifted. You can feel it — even if you cannot name it yet. Weight that is changing despite nothing in your life being different. Energy that rest does not restore. Moods that catch you off guard. Digestion that feels less reliable than it always has. Most women spend years attributing these changes to stress, a busy season, or simply getting older. In this episode, learn what is actually happening — what perimenopause is, why its symptoms are so easy to miss, and why so many women go years without anyone putting the full picture together. If you are ready to start understanding what your body is telling you — this is the episode to begin with. If this episode resonated, please share it with a friend — sharing supports this podcast and might be exactly what she has been looking for. The free Protein Guide for Women 40+ is your first practical step: nourishwithkatrina.com.

    12 min
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About

Welcome to Nourish with Katrina: a podcast for women in their 40s, 50s, and 60s who are ready to understand what their bodies need at this stage of life — and how those needs are different from what they were a decade ago. Each episode explores the root-causes of the changes women experience during these years: fatigue, brain fog, weight changes, digestive issues, mood shifts, bone density, and more. Grounded in ancestral nutrition and lifestyle practices aligned with nature's rhythms, Nourish with Katrina gives women the knowledge, awareness, and insights they need for this season of life.

Information

  • Creator
    Katrina Miriam
  • Years Active
    2024 - 2026
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © Katrina Miriam
  • Show Website
    Nourish with Katrina