Most conversations about testosterone leave women out entirely - and according to Dr. Mohit Khera, that's a serious problem. Women produce five times more testosterone than oestrogen, yet it remains the most overlooked hormone in women's health. In this episode, we sit down with one of the leading voices in testosterone science and sexual medicine to break down why the "PET triangle" (progesterone, oestrogen, and testosterone) is incomplete without all three hormones, and what women are losing by not understanding their own androgens.

We cover everything from testing correctly, to the surprising impact of the birth control pill on SHBG, to why sleep is the most underrated testosterone tool you have.

If you've ever been told your hormones are "fine" but still feel off - this episode is for you.

Timestamps:

00:10 Why testosterone has always been seen as a "male" hormone - and why that's wrong
00:42 Women have been using testosterone for over 80 years
02:36 How to test properly - total T, free T, SHBG, and what mimics low testosterone
04:38 What markers to run and the "four pillars" that make everything work better
07:25 What causes low testosterone in women (it's not just ageing)
09:30 PCOS and the testosterone paradox
10:08 The male weight-loss/testosterone connection - and why women are different
11:49 GLP-1s, muscle mass loss, and what's coming next 1
2:09 The pill, cortisol, gut health, and other overlooked causes
13:11 Stress, cortisol, and the direct impact on arousal and sexual function
17:08 The gut microbiome, endocrine disruptors, and declining testosterone levels
18:00 Why testosterone is the single best marker of men's health
20:08 Sexual dysfunction as the gateway to men's health
21:46 Why testosterone is still a scheduled drug - and the push to deregulate it
23:31 Is it easier for men to raise testosterone through lifestyle?
24:37 The research gap: what we still don't know about women
26:23 Why pharma companies haven't pursued a women's product - and what's changing
29:30 The case for testosterone in bone density and why it's not in the conversation
31:11 Exercise recommendations: 160 minutes cardio + 60 minutes weight training
34:07 DHEA, ashwagandha, zinc, boron, and supplement quality concerns
36:13 Mediterranean diet, anti-inflammatory eating, and why extremes don't work
36:59 Sleep and testosterone: why the first part of your sleep cycle matters most
40:19 The downward spiral - and how to reverse it
41:06 The Testosterone Project: resources and advocacy for men and women

About our Guest

With an extensive clinical background and a patient-first approach, Dr. Khera is especially passionate about bringing testosterone into the women's health conversation, where research has historically lagged and access remains unequal. He translates complex science into practical insight without the promotional spin - something that is rare, and needed.

🔗Learn more about Dr. Khera

Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

If you've tried everything - the elimination diets, the supplements, the protocols - and still feel exhausted, bloated, and hormonally off, this episode is for you.

Meg Langston, Nutritional Therapy Practitioner and founder of Empower Formulas, joins the show to share why so many women are chronically depleted, how iron is one of the most misunderstood markers in women's health, and why creatine might be the supplement your body has been missing all along.

We also get into the wellness pendulum - from doing too little to stressing about forever chemicals in leggings - and why getting back to the foundations will always move the needle more than the latest biohack.

If you're exploring why your energy, hormones, or gut still feel off despite doing everything right, this one is worth a listen.

Timestamps:

00:58 What Meg is seeing most in her practice right now
01:52 From "I didn't know enough" to "I'm scared of everything" - the pendulum swing
04:03 Why stressing about leggings and supplements is missing the point
05:00 The hardest things to sell in wellness (and why they're the most important)
07:23 How family dynamics, faith, and community impact your health
09:01 What a real rest day looks like - honest answers from a busy practitioner
11:34 Micro moments, nervous system regulation, and letting go of perfect
13:28 Coming back to your breath - small daily practices that actually work
14:24 The most common conditions Meg sees: mineral depletion, iron issues & gut dysfunction
16:21 Iron overload vs. iron dysregulation - what's actually going on
19:30 The nightclub analogy: how copper, ceruloplasm, and retinol move iron through the body 2
4:01 Why standard iron labs miss the full picture
25:37 Vitamin D, magnesium, and why low levels are a symptom not a deficiency
27:30 The best foods to support iron metabolism (copper, retinol, organ meats)
28:58 Why long-term zinc supplementation is a problem
30:33 Why food maintains mineral balance better than supplements ever will
33:25 Sodium and potassium depletion - why Meg sees it constantly
35:46 Why we're so depleted: lifestyle, stress, and not eating enough variety
39:30 Creatine: why every woman needs it and what it actually does
43:00 How creatine fluctuates with your cycle - ovulation, luteal phase & PMS
47:20 Creatine monohydrate vs. other forms - what to look for and why it matters
49:00 Why Meg formulated Empower Formulas (and what makes it different)
54:30 Why food sensitivity results aren't always the full story

About our Guest

Meg Langston is a Nutritional Therapy Practitioner of almost 10 years and founder of Meg Langston Wellness and Empower Formulas. She helps women restore hormone and gut health through comprehensive testing and personalised root-cause nutrition - without restrictive protocols or quick fixes. Meg created Empower Formulas Creatine after seeing firsthand how overlooked women are in the creatine conversation.

Access our exclusive discount on My Empower Formulas here: https://myempowerformulas.com//within-nutrition

@meg_langston


Meet Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Think you're doing everything right for your gut? In this episode, Kylie breaks down five habits that seem healthy but could actually be working against your digestion, energy and hormones - and none of them are the obvious ones like alcohol or processed food.

From constant snacking to raw salads to food sensitivity testing, these are the well-intentioned habits that quietly keep women stuck. If you've been eating clean, taking your supplements and still feeling bloated, exhausted and inflamed - this episode is for you.

What You'll Learn:

• Why constant snacking disrupts your gut's natural cleaning cycle - even when you're snacking on healthy things
• The truth about raw vegetables and why cooking your food can actually increase nutrient absorption
• The supplement mistakes Kylie sees most often - and why more supplements can mean more harm
• How going too high fat (even with healthy fats) shifts your gut microbiome toward an inflammatory profile
• Why food sensitivity tests are not evidence-based - and the food fear they create that makes gut healing harder

Timestamps:

00:00 Introduction: the gut habits nobody talks about
02:00 Habit #1: Constant snacking and the migrating motor complex (MMC)
06:30 Why even healthy snacking disrupts your gut rhythm and keeps insulin elevated
09:00 How to figure out why you're snacking and what to do instead
13:00 Habit #2: Overdoing raw vegetables when your gut is already struggling
17:00 Why cooking your vegetables can actually increase nutrient absorption
20:00 Habit #3: Too many supplements or the wrong ones
25:00 Why probiotics can make things worse if you have bacterial overgrowth
29:00 How to assess supplement quality and what a COA is
33:00 Habit #4: Going too high fat to flatten blood sugar spikes
37:00 How excess fat shifts your gut microbiome to an inflammatory profile
40:00 The fat approach Kylie actually recommends
43:00 Habit #5: IgG food sensitivity testing and why it creates food fear
48:00 What IgG antibodies actually mean (and what they don't)
51:00 Testing that does have evidence behind it and when you need it
54:00 Spring 1:1 coaching spots and what working with Kylie looks like

Connect with Kylie:
Instagram: @within.nutrition
Apply for 1:1 coaching here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Most people on a health journey are unknowingly making things worse. The candles, lotions, cleaning products and "healthy" packaged foods filling your home could be the real reason you're still dealing with bloating, weight gain, brain fog and hormone chaos.

In this episode, I sit down with Dr. Vivian Chen - a UK-trained medical doctor with 15 years of clinical experience - who transformed her approach to medicine after her newborn daughter was hospitalised with symptoms no doctor could explain.

Through her own research, she uncovered the world of environmental toxins and realised they were behind years of her own chronic fatigue, acne and brain fog.

We break down exactly which everyday toxins are disrupting your hormones and gut microbiome, and the small, realistic swaps you can make starting today.

Timestamps:

00:01 Why toxins are the missing root cause nobody talks about
02:23 Dr. Vivian's story: her daughter's illness that changed everything
06:22 How toxins destroy your gut, hormones, and mitochondria
08:24 Symptoms of toxic overload (bloating, brain fog, weight gain & more)
10:46 The biggest non-food sources of toxins in your home
12:32 The truth about candles and why they're not relaxing you
15:30 Fragrance & phthalates: the one ingredient label to always check
19:05 BPA-free isn't safe - what they're replacing it with
20:51 The problem with non-stick cookware (and what to use instead)
22:02 Canned foods, acidic foods & how to reduce leaching
25:43 The batch-cooking beans hack using silicone bags
26:28 The worst cosmetics for toxin exposure (and where to start swapping)
28:44 Why you should stop blocking your sweat - deodorant & detox explained
31:04 Your spending power as a consumer and why it matters
32:22 One simple swap to start with today

About Dr. Vivian Chen:

Dr Chen is a UK-trained medical doctor with 15 years of clinical experience. She is board certified in the UK in both internal medicine and family practice. She is on a mission to help people reduce their toxin load because she believes environmental toxins to be one important root cause of many chronic health conditions.

Find her on instagram or check out her website here.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Dr. Mahmood Ghannoum - the world's leading microbiome researcher and the scientist who coined the term "mycobiome" - to talk about the side of gut health that most people have never heard of: the fungi living in your gut right now and why they matter just as much as your bacteria.

Dr. Ghannoum has published over 450 peer-reviewed papers, has more than 23,000 citations in scientific literature and has received over 25 million in NIH funding. He is in the top 1% of the most cited scientists in the world.

In this episode, they break down the truth about Candida - why having it is completely normal, what actually causes it to become a problem and why the goal is never elimination but balance. They also get into digestive plaque, the gut-depression connection and what a genuinely useful gut test should be looking at.

This episode is especially for anyone who has been told they have Candida and felt confused or overwhelmed - or who suspects something is going on in their gut that nobody has fully explained yet.

In this episode we cover:

• What the mycobiome is and why it has been largely ignored until now
• Why Candida is a normal part of over 50% of people's gut flora - and when it becomes a problem
• The biggest causes of Candida overgrowth including antibiotics, diet and vitamin deficiencies
• Why sugar feeds Candida directly and how overgrowth drives sugar cravings
• How fiber supports the good bacteria that keep Candida under control - and why eliminating it makes things worse
• The vitamins most commonly deficient in people with gut imbalances - D3, A, B3 and C
• What digestive plaque is, how bacteria and fungi form it together and what breaks it down
• Why garlic and apple cider vinegar are among the most researched foods for gut fungal balance
• Why pistachios are one of the best snacks for rebalancing your microbiome - backed by published science
• What intermittent fasting actually does for gut health - and why it only works alongside a good diet
• How gut imbalance is directly linked to depression and mental health - and what the latest research shows
• What to look for in a gut test and why testing for fungi alongside bacteria changes the picture entirely

Because an imbalanced gut does not just affect your digestion.

It affects your energy, your skin, your hormones, your mood and your mental health. When your microbiome is in balance - bacteria and fungi working together - your body has the foundation it needs to function properly.

This episode will help you understand what may really be going on beneath the surface - and where to start.

TIMESTAMPS

00:00 Introduction: who is Dr. Mahmood Ghannoum and why the fungi in your gut matters as much as bacteria

01:15 What is the mycobiome? The term Dr. Ghannoum created and why it changed gut health science

01:31 Why the focus has always been on bacteria - and what we've been missing by ignoring fungi

02:44 Candida explained - why over 50% of people have it and why that's completely normal

03:11 When does Candida become a problem? The difference between normal presence and overgrowth

04:30 The gut ecosystem analogy - why balance is everything and why eliminating Candida entirely is the wrong goal

05:51 Why some doctors over-diagnose Candida and what a good gut test should actually look for

06:50 The biggest causes of Candida overgrowth - antibiotics, diet and what to do about it

08:13 Sugar and Candida - why refined sugar is the biggest dietary driver o

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with Karen "ZuZu" Armes, holistic health educator and founder of Lilly Fields Retreat Center in Georgia, to explore how nutrition and lifestyle medicine can reverse chronic conditions that conventional medicine often considers permanent.

ZuZu shares her extraordinary personal story of healing epilepsy through food within months of starting, later reversing scoliosis through myofascial therapy, chiropractic care and core strengthening - and how these experiences shaped her lifelong mission to help others understand the body's innate ability to heal itself.

They also dive into the most common gut health issues she sees at her retreat, the truth about bloating, why probiotics aren't always the answer, how mold and EMFs may be silently affecting your health and the simple daily habits - starting with what you drink in the morning that can begin to shift everything.

In this episode, you'll hear:

• ZuZu's personal journey reversing epilepsy, scoliosis and arthritis through nutrition
• Why your body is designed to heal - and how cell reproduction means it's never too late to start
• The real reasons behind bloating: Candida, SIBO, and SIMO explained simply
• Why probiotics can sometimes make gut issues worse
• The importance of minerals - especially iodine and sodium - for energy, thyroid health and hydration
• Morning routines from the retreat: water, lemon, baking soda and why hydrating first thing matters
• Mold toxicity: how to identify it, remove it from your home and detox your body
• Why EMFs may be exacerbating Candida, mold and other chronic health issues
• Grains, dairy, and sugar - when to eliminate and when to reintroduce
• What to expect at the Lilly Fields Retreat and how to get started from home

Timestamps

00:00 Introduction and disclaimer from Kylie
01:47 ZuZu's personal story: reversing epilepsy with food
04:10 How understanding the body changes everything
05:02 GABA, B vitamins, and the gut-brain connection
06:49 Reversing scoliosis: myofascial therapy and mindset
09:38 The gut is everything: what ZuZu sees most
10:45 Candida overgrowth: signs, causes, and solutions
14:00 SIBO and SIMO: bacteria in the wrong place
16:15 Why fiber and probiotics can backfire with SIBO
18:42 What happens in five to eight days at a retreat
20:44 Simple things to do at home: water first
21:02 Minerals and hydration: what you're really missing
24:16 Hibiscus, sodium, potassium, and iodine
25:47 Why minerals matter more than supplements
28:30 Mold toxicity: home detection and diet
33:17 How to remove mold and support your body's detox
38:13 EMFs, dirty electricity, and their effect on health
43:03 Chlorella and EMF protection
44:02 About Lilly Fields Retreat and Holistic Health Educators
47:32 The number one tip for more energy: address Candida
49:08 When can grains and dairy come back?
49:47 Seed grains: quinoa, millet, buckwheat, and almond bread
51:16 Closing thoughts: start today, your body is designed to heal

About the Guest

Karen "ZuZu" Armes is a holistic health educator, therapeutic nutritionist and founder of Lilly Fields Retreat Center in Georgia. After reversing her own epilepsy, scoliosis and arthritis using food and integrative therapies, ZuZu has spent decades helping families understand how the body heals itself. She runs Holistic Health Educators, an online education platform training therapeutic nutritionists, and recently launched Ask ZuZu - a closed AI sys

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie shares three often-overlooked reasons why your energy may feel lower than it should - even if you’re eating well and trying to take care of yourself.

She breaks down why carbs are not the enemy, how poor digestion can drain energy instead of creating it and why under-hydration is one of the most common but underestimated reasons women feel tired, foggy and flat.

This episode is especially for women who feel like low energy has become “normal” - and want to understand what may really be going on under the surface.

In this episode, Kylie covers:

• Why carbs are not the enemy - and how the type, timing and context matter most
• Why fruit is not something to fear, even if you’re thinking about blood sugar
• How poor carb tolerance may be a sign your metabolism needs more support
• Why low-carb can backfire for many women, especially long term
• How digestion may be taking more energy than it’s giving you
• Signs your gut and digestive system may need more support
• The impact of low stomach acid, stress, poor enzyme activity and gut imbalances
• Why hydration is essential for energy, focus, digestion and cellular function
• Why minerals may matter just as much as water intake
• Simple shifts to start supporting your energy right away

We dive into three key areas that are often overlooked when it comes to energy: how your body is handling carbohydrates, whether your digestion is actually supporting you (or draining you) and why hydration plays a much bigger role than most people realize.

Because low energy isn’t something you just have to accept.

When your body is properly supported, food should give you energy, your digestion should feel easy and your energy should feel steady throughout the day.

This episode will help you understand what may be happening under the surface - and where to start.

Timestamps

00:00 Intro: why energy matters
02:03 Carbs, blood sugar and energy
05:52 Why fruit is not the enemy
09:02 When carbs are a sign something deeper needs support
12:41 Why digestion may be draining your energy
15:12 Low stomach acid, stress and enzyme support
18:43 Gut imbalances and nutrient absorption
21:23 Why hydration matters for energy
24:10 Water, minerals and practical hydration tips
27:10 Final recap

Meet Kylie

Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition and lifestyle support.

Credentials:
B.S. in Physiological Sciences, UCLA
M.S. in Human Nutrition, Columbia University Medical Center
Registered Dietitian, Columbia University

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.

In this episode, Kylie sits down with award-winning gut health expert Nora Cavani, Founder and CEO of Alba Health, to explore how the gut microbiome shapes everything from eczema, allergies, hormones and skin health to long-term disease risk in both adults and children.

Nora shares her personal story of severe eczema and hormone imbalances, how antibiotics and microbiome disruption played a major role in her health journey and why the future of medicine may lie in supporting our microbes before chronic symptoms take hold.

They also discuss the biggest myths in gut health, why elimination diets can backfire, how children’s microbiomes are shaped in early life and what parents can do to support their child’s gut health in practical, sustainable ways.

In this episode, you’ll hear:

• Nora’s personal journey with eczema, allergies and microbiome healing
• Why gut microbiome diversity matters for skin, hormones, immunity and metabolism
• The “invisible extinction” of missing microbes in modern life
• Why gluten- and dairy-free diets may help short term but not fix the root issue
• Why food sensitivity tests are often misleading
• The biggest misconceptions around probiotics and fiber
• How a child’s microbiome may influence eczema, allergies and health later in life
• The biggest disruptors to a baby’s gut microbiome
• Simple ways parents can support gut health in children without fear or restriction

Timestamps

00:50 Nora’s eczema and health journey

04:37 Gut microbiome, inflammation and chronic disease

06:39 The “invisible extinction” of missing microbes

11:36 Why gut health matters before symptoms get worse

12:15 Gluten, dairy and the elimination trap

17:13 Why Nora doesn’t recommend IgG testing

19:36 Adult gut health myths

20:00 Probiotics and gut health

22:00 Skin symptoms and inflammation

24:01 Added fiber in processed foods

27:28 Why the child microbiome matters

30:27 How the child microbiome predicts later health

32:03 How the microbiome develops from birth

34:49 Biggest disruptors to a child’s microbiome

38:13 What Nora’s research in children is showing

44:10 How parents can support a child’s microbiome

46:04 Adding instead of restricting

50:25 How Alba Health works

53:00 Eczema case study

About the Guest

Nora Cavani is an award-winning gut health expert, molecular biologist and Founder & CEO of Alba Health - a science-led company focused on preventing chronic disease through early gut health support. After overcoming her own severe health challenges, Nora now works at the forefront of microbiome research, helping families understand how gut health shapes immunity, metabolism and long-term wellbeing.

https://albahealth.com/withinnutrition

https://albahealth.com/withinnutritionquiz

https://www.instagram.com/albahealth.co/

https://www.instagram.com/noracavani/

Meet Kylie

Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide improve gut health, balance hormones, and restore energy through personalized, biology-aligned nutrition

Welcome to the Within Nutrition Podcast.

There is so much noise in the health world that often sounds so convincing but doesn't actually work for you so we're here to breakdown the science, challenge the common myths and share the strategies that truly make a difference for you.