The NTG Method

Sarah Marlette
  • 5.0 (7)
  • 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.

Episodes

  1. 7H AGO

    Blood Sugar Balance — The Foundation for Hormones, Energy & Metabolism

    If you crash every afternoon, wake up at 2 a.m. wide awake, or feel stuck with PMS, hormonal imbalance, cravings, or breakouts — your blood sugar may be the missing link. In this episode, Sarah shares why steady blood sugar is one of the most powerful ways to support women’s health. You’ll learn how insulin and cortisol shape your hormones, energy, fertility, and metabolism — and the simple food + lifestyle tools that help bring them back into balance. What You’ll Learn: Why blood sugar balance is essential for hormones, mood, and energyHow insulin resistance worsens PCOS, PMS, and fertility strugglesThe connection between blood sugar and every life stage — from pregnancy to perimenopause3 simple NTG tools you can use right now to keep blood sugar steady✨ Plus: 3 blood sugar–friendly meals, my favorite mineral drinks, and a fiber + protein coffee recipe are waiting in the full show notes!

    14 min

  2. 5D AGO

    Episode 2: Protein — The Non-Negotiable for Women’s Health

    Protein is the anchor of your metabolism. It protects lean muscle, balances hormones, steadies blood sugar, strengthens bones, and even burns more calories just to digest. IIn this episode of The NTG Method Podcast, I’ll break down why protein is non-negotiable, when your body needs more, and 3 real-life NTG tools you can start using today. What you’ll learn: Why the RDA isn’t enough for women’s healthThe sweet spot: 30–40 g protein per mealHow protein before & after workouts protects lean muscleCollagen: what it counts for (and what it doesn’t)Why needs rise in your luteal phase, pregnancy, postpartum, and menopauseKey takeaway: Most women don’t eat too much protein — they eat too little. 👉 Download the free NTG Protein Guide + grab 3 protein-packed recipes and snack ideas linked in the show notes.

    13 min

  3. SEP 7

    Episode 1: Body Recomp for Women — Fat Loss Without Wrecking Your Hormones

    Welcome to the very first episode of The NTG Method Podcast!   Today we’re talking about body recomposition — fat loss while protecting your hormones and lean muscle. Most advice out there ignores women’s physiology, which is why so many feel stuck, burnt out, or like their body is working against them. In this episode, I’ll break down the science and give you practical tools you can use right away. What You’ll Learn in This Episode ✅ The science of body recomposition (why it’s more than “eat less, move more”)✅ Why fat loss is more delicate for women—and how hormones shape the process✅ How cortisol, blood sugar, and fasting impact metabolism and cycles✅ The Core NTG Foundations for sustainable fat loss without wrecking your hormones✅ Three simple tools (plus a bonus!) you can apply todayKey Takeaways Muscle is your metabolic goldmine — even 5 lbs more can raise your BMR by 50–75 calories/day.Women adapt faster to stress (calorie cuts, fasting, HIIT), which is why quick fixes often backfire.Stable blood sugar = stable hormones — build meals around protein + fiber.Rhythms matter — align meals and training with your circadian and infradian cycles.Less is more — small, steady calorie trims protect thyroid, progesterone, and long-term results.NTG Tools From This Episode  Protein + Fiber at Every Meal → preserves muscle, balances blood sugar, clears estrogen. Front-load Your Day → bigger protein-rich breakfast, lighter dinner. Strength + Steps → progressive overload + daily walking ✨ Bonus: Gentle Calorie Deficit → 200–300 kcal trims = sustainable fat loss without hormonal chaos.Recipes From This Episode (All 35–45g protein ) 👉 Full recipe details + meal prep tips are on my Substack: Subscribe here  NTG Power Chia Pudding,  Vegan Lupini & Hemp Heart Salad & Wild Salmon SaladLemon Chicken Soup Resources & Links 📥 Free Guide: NTG Protein Guide (Free Download) → my breakdown of the best protein sources for hormones & metabolism Studies mentioned:Loucks & Thuma (2003) — Menstrual irregularities in dieting womenKajantie & Phillips (2006) — Cortisol sensitivity in the luteal phaseHutchison et al. (2019) — Time-restricted feeding & insulin sensitivityHall et al. (2016) — Impact of calorie deficits on fat lossJakubowicz et al. (2013) — High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese womenBandín et al. (2016) — Greater weight loss and blood sugar control when calories are prioritized at lunch instead of dinner Action Step 👉 Pick one anchor habit from today—whether it’s protein + fiber, a power breakfast, or a 10-minute walk after meals—and start today. Disclaimer This podcast is for educational purposes only and not medical advice. Always consult your healthcare provider before making changes to your diet, supplement

    29 min
  • 3 Episodes

Ratings & Reviews

5
out of 5
7 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
    3
  • Rating
    Clean
  • Copyright
    © 2025 The NTG Method

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