Backyard Health

This episode is a reflection on a full year of parenting — the kind of year you don’t really understand until you’ve lived it.

In this episode, Erin shares the six lessons that stood out most from her first year as a mom — not from a parenting book, but from day-to-day life: broken sleep, long days, short patience, changing routines, and learning how motherhood actually impacts your health in real time.

She talks honestly about:

The four weeks between Thanksgiving and Christmas can feel like one long, blurry Tuesday—and this is exactly why I call them “The Lost Weeks.”

 Work feels impossible to focus on. Your brain is juggling 47 holiday to-dos. You’re running between grocery stores, school events, gift shopping, and last-minute deadlines… and the next thing you know, you’re telling yourself, “Whatever. I’ll just get back on track in January.”

But here’s the truth:
 These four weeks hold 90 meals, dozens of decision points, and a huge opportunity to maintain your confidence, energy, and fat loss momentum—...

If you’re listening to this on the way to Thanksgiving, take a deep breath — this episode is your pre-holiday reset.

In today’s short, calming Thanksgiving pep talk, Erin walks you through how to de-escalate panic and overwhelm so you can walk into the holiday feeling grounded, confident, and in control of your food decisions.
You’ll learn:

✨ How to set realistic boundaries you can actually follow (instead of the all-or-nothing rules that always backfire)
 ✨ The simple mindset shift that keeps you from falling into other people’s expectations around food
 ✨ Erin’s signature 5...

Holiday eating comes with more than just the food — it comes with comments, pressure, expectations, and a lot of emotional energy. In this episode of the Healthy Holiday Series, we’re talking about one of the toughest parts of navigating the season: food pushers, judgey comments, and how to enjoy a holiday cocktail without derailing your progress or your peace.

We’ll get into:
 ✨ Why people push food (hint: it’s about their comfort, not your choices)
✨ What to say when someone comments on your plate, your body, or your goals
✨ How to set boundaries with...

You finished your plate... but you’re still hungry.
 Now what?

In this week’s Healthy Holiday Series episode of Backyard Health, Erin breaks down exactly how to navigate seconds, manage fullness cues, and enjoy your favorite Thanksgiving foods — without guilt, restriction, or the “I blew it” mindset.

You’ll learn:
 ✨ The More? Sure! model — your go-to framework for mindful second helpings
✨ How to tell the difference between hunger and cravings
✨ Advanced holiday eating tools to help you slow down, savor, and stop when satisfied
✨ The “peace sign” and “3-bite” rules for easy, natural portion...

Welcome to the Healthy Holidays Series on the Backyard Health Podcast! 🎄

If you’ve ever told yourself “I can’t lose weight during the holidays,” this episode will challenge that belief — and help you rewrite the story.

We’ll talk about why so many of us associate the holidays with chaos, guilt, and “starting over in January,” and how those thought patterns actually wire your brain and body to repeat the same cycles year after year.

You’ll learn how to shift from survival mode to strategy mode, using practical mindset and metabolic tools to:

Halloween is here—and with it comes the candy, the chaos, and the “sugar season” that rolls right into Thanksgiving, Christmas, and New Year’s.

In this week’s episode, Erin breaks down what sugar actually does to your body and your kids’ developing brains—without the scare tactics or the guilt. You’ll learn the difference between natural vs. added sugars (and whether that even matters for your kids), what happens to dopamine and blood sugar when we overload on sweets, and why sugar cravings often have more to do with stress than willpower.

She’ll also walk...

The holidays are supposed to be joyful — but let’s be honest, they can also be a minefield for mindless eating. Between travel, stress, social events, and the constant swirl of “treat yourself” messages, it’s easy to slip into habits that leave you feeling overfull, disconnected, and frustrated with your body.

In this episode of Backyard Health, Erin brings you back to center with a grounding conversation on mindful eating — not as a set of food rules, but as a skill for staying connected to yourself when life (and the dessert table) get chaotic.

You’ll learn...

The cold season is here — school germs are flying, holiday parties are stacking up, and your immune system is working overtime.

In this episode, we’re diving into how to actually support your immunity (and energy) in real life — not just with vitamin C packets and wishful thinking.

We’ll break down the functional nutrition side of immune resilience — what happens to your metabolism, gut lining, and recovery when stress, sugar, and sleep deprivation collide — and how key nutrients like amino acids, creatine, collagen, and colostrum each play a role in protecting your system from the inside o...

Happy October! 🍂 In today’s episode, Erin’s  re-releasing a powerful mini-training she originally shared with her October group challenge back in 2023. This one is all about uncovering your deeper WHY—the real driving force behind your health and fat loss journey.

Here’s the truth: saying “I want to lose weight” isn’t enough. That’s not a goal—it’s an outcome. And outcomes don’t carry you through the hard days, the setbacks, or the moments when motivation fades. What does? A WHY that’s rooted in your values and anchored to something that truly matters to you.

...

In this episode of Backyard Health, we’re diving deep into how carbs and blood sugar regulation impact fat loss, energy, and long-term metabolic health. You’ll learn what blood sugar imbalance actually feels like in your body, why “naked carbs” set off the dreaded eat-crash-crave-repeat cycle, and how to balance your meals so you stop riding the rollercoaster and start building steady energy that supports your goals.

We’ll also look at the science behind the scenes:

Why do we wait until January 1st to start fresh when fall is already the real reset most of us live by? In this episode of Backyard Health, I’m breaking down the difference between goals and intentions — and why anchoring into both is the secret to making lasting change.

You’ll learn:

 ✨ Why goals alone often feel empty (and why resolutions fizzle out).
 ✨ How intentions fuel your energy, clarity, and daily decisions.
 ✨ Simple journal prompts to help you set aligned intentions right now.
 ✨ Why fall is actually the BEST time of year to start y...

Most people think weight loss comes down to willpower or cutting out entire food groups — but the truth is, it’s about learning a skill. In this episode of Backyard Health, Erin breaks down the exact framework for building balanced meals that keep hunger, cravings, and hormones in check.

You’ll learn:

Protein has become one of the most polarizing topics in nutrition — some people are turning everything into a “high-protein” version (hello, protein popcorn and protein cookies), while others roll their eyes and swear it’s just another fad. So what’s the truth?

In this episode of Backyard Health, Erin cuts through the noise and breaks down exactly what protein does in your body — and why it might be the missing piece between you and the steady energy, satiety, and fat loss you’ve been chasing.

Here’s what you’ll learn when you tune in:

When you think of grief, you probably think about losing a loved one. But what about the grief that comes with changing your health? The truth is—anytime you let go of foods, routines, or identities you’ve loved, you go through a grieving process.

In this episode of Backyard Health, I share my own postpartum story of running advanced labs that revealed elevated thyroid antibodies, gut barrier dysfunction, and food sensitivities. The results meant big changes for me—going gluten-free, dairy-free, and egg-free while navigating a surprise update and real life.

I’ll walk you thro...

We throw the word “sluggish” around all the time — sluggish digestion, sluggish circulation, sluggish detox — but what does that actually mean in the body?

In this episode of Backyard Health, I break down the physiology behind sluggish systems and show you how they connect to mineral imbalances that we can actually measure with HTMA (Hair Tissue Mineral Analysis) testing.

You’ll learn:

In this episode of Backyard Health, I’m pulling back the curtain on food sensitivity testing so you can finally understand what those results mean — and more importantly, how to actually use them without cutting out everything you love.

We’re going to talk about:

You don’t binge because you’re broken.
 You binge because your body doesn’t feel safe.

In this episode of Backyard Health, we’re peeling back the layers of boredom eating—not just the habit, but the deeper biology and emotional patterns underneath it.

If your evenings are filled with snacks you didn’t really want…
 If stillness makes you restless…
 If “being good all day” always ends in “blowing it” at night…

This episode will change how you see yourself. For good.

We’ll explore:

You don’t need to live on Tums. And reflux doesn't have to mean forever — when you understand the system.

In Part 2 of this upper GI series, Erin walks you through the 5R functional healing framework — the exact method she uses with clients to address reflux at the root and finally relieve pressure, inflammation, and digestive chaos.

You’ll learn:

Think reflux is just about acid? Think again.

In Part 1 of this deep-dive series, Erin unpacks why most GERD sufferers are misdiagnosed, mistreated, and still stuck on PPIs — even when the real issue isn’t too much acid, but too much pressure in the wrong places.

You’ll learn:

Think you’re failing because you’re hungry, tired, or not seeing the scale move? Think again. In this episode of Backyard Health, Erin pulls back the curtain on what a real fat loss phase feels like—physically, mentally, and emotionally.

You’ll learn:

You’re showing up. You’re pushing through. You’re doing “the hard things” because that’s what it takes to get healthy… right?

But here’s the question no one asks:
 🍋 Is that stress helping your body grow—or is it keeping you stuck?

In this episode of Backyard Health, we dive into one of the most important distinctions in your healing or weight loss journey:
the difference between a challenge that strengthens you… and a stressor that sabotages you.

Because not all effort leads to results. And no...

What’s actually better for your body — a handful of supplements or a plate of real food?

In today’s episode of Backyard Health, we’re answering one of the most common questions I get:
Should I be taking supplements… or can I just get what I need from food?

We’ll unpack:

Is your gut holding you back from real, sustainable fat loss?

In this episode of Backyard Health, Erin Botticelli peels back the layers on one of the most overlooked—but critical—systems in weight loss: your gut microbiome. From cravings and fatigue to inflammation and plateaus, your digestive health might be quietly running the show.

You’ll learn:

What if your inability to focus, regulate your mood, or shake that “foggy brain” feeling isn’t about motivation or mindset — but a mineral imbalance your labs may have completely missed?

In this episode, we dig into the critical — and often overlooked — relationship between iron and copper and how it affects your brain chemistry, attention, and nervous system health.

Many people think of ADHD as a dopamine issue… but dopamine doesn’t make itself. It requires key cofactors — and two of the most important are iron and copper. When these minerals are out of sync, it can impair neur...

You’re drinking the water. You’ve tried the digestive enzymes. You’re doing “everything right” — and yet, the bloating, brain fog, and post-meal heaviness won’t budge.

What if the issue isn’t what you’re eating… but the fact that your cells are too dehydrated to handle it?

In this episode, we’re digging into the connection between cellular hydration, total body water, and digestion — and why dehydration might be the root cause of the gut symptoms everyone’s blaming on food.

We cover:

Why do you crave ice cream when you're sad... and chips when you're stressed?
 It turns out your food cravings aren't random—they're emotional messengers in disguise.

In this episode, we’re breaking down the psychology behind texture cravings and what they reveal about your mood, unmet needs, and patterns of overeating. From soft + creamy comfort foods to crunchy tension-busters, chewy distractions, and smooth indulgences, each craving has a deeper story—and understanding it is the first step to lasting behavior change.

You'll learn:

Think “water weight” is just bloat? Think again.
 In this episode, we dive into one of the most overlooked—and misunderstood—markers of metabolic health: total body water (TBW). If you’re working hard to lose fat but feel puffy, tired, or stuck, your cells might not be hydrated enough to actually burn fat.

You’ll learn:

Think you’re in a calorie deficit… but the scale says otherwise?

In this episode of Backyard Health, we’re unpacking the most common metabolism myths and the reason your “perfect plan” might not be working. You’ll learn why fat loss stalls even when you’re in a supposed deficit—and how your lean mass, activity level, and metabolic state all influence how many calories your body actually needs.

We’ll cover:

You’ve probably heard it before: “If you're in a calorie deficit, you’ll lose weight.” And… that’s technically true. But what no one tells you is how miserable that can feel if your body isn’t supported. In this episode, I’m breaking down why you don’t lose weight — your body does, and how things like hormone imbalances, poor metabolism, or emotional dysregulation make the process harder, slower, and a whole lot less enjoyable.

We’ll unpack:
 ▪️ Why a slow metabolism doesn’t stop weight loss — it just makes it less efficient
▪️ What happens to your hormones when...

Overeating isn’t just about food — it’s about what’s happening beneath the surface.

In this episode, we unpack why overeating shows up, how it becomes a pattern, and most importantly, how to move past it in a sustainable, compassionate way. I break down the emotional triggers, habit loops, and body systems that quietly drive overeating — and share practical strategies to help you interrupt the cycle.

You’ll learn how to:
 → Recognize the real reasons you overeat (it’s not about willpower)
 → Create simple systems that make healthy choices easier
 → Expand your “zone of familiari...

If Part 1 opened your eyes to what your cell membranes actually do —
 Part 2 gives you the step-by-step plan to start fixing them.

In this second episode of the series, we’re getting specific about the strategies and tools that support flexible, functional, and metabolically responsive cells.

You’ll learn:

You’re tracking your food.
You’re working out.
Maybe even wearing a CGM.
But you still feel stuck — cravings, fatigue, inflammation, slow weight loss.

What if it’s not your macros? What if it’s your membranes?

In Part 1 of this two-part series, we’re diving deep into one of the most overlooked drivers of metabolic dysfunction: cell membrane rigidity.

You’ll learn:

The Truth About Visceral Fat — What It’s Really Doing to Your Metabolism (and How to Fix It)

You’ve probably heard that belly fat is “bad,” but what most people don’t realize is that it’s not just about weight—it’s about what kind of fat you’re storing and what it’s doing behind the scenes.

In this episode, we’re breaking down visceral fat—the fat stored deep around your organs that quietly drives inflammation, insulin resistance, liver overload, and even kidney strain. And here’s the kicker: you can be losin...

If you’ve ever been told your labs are “normal” but still feel exhausted, inflamed, stuck with your weight, or just off—this episode is for you.

Standard lab ranges are designed to catch disease, not dysfunction. So while your doctor may be checking for red flags, they might be missing the early signs that your metabolism, hormones, and hydration status are already struggling.

In this episode, we’re breaking down:

 Why “normal” doesn’t always mean optimal—and how functional ranges give a better picture of how your...

If you’re tracking your food, working out consistently, and still feel stuck in your fat loss journey… you might be overlooking the most metabolically active part of your day: your sleep.

In this episode of Backyard Health, I dive deep into the science of sleep and its massive impact on hunger hormones, body composition, metabolic flexibility, and emotional regulation. We’ll unpack why sleep isn’t just “rest”—it’s a crucial tool for healing, hormone balance, and sustainable fat loss.

You’ll learn:

If you've ever felt frustrated that your fat loss progress is “too slow,” or panicked when the scale goes up overnight — this episode is for you.

In this deep-dive conversation, Erin unpacks the real reason we struggle with consistency, sabotage our progress, and feel emotionally activated by the slow (but effective) pace of true fat loss. Spoiler: it’s not a willpower problem — it’s a nervous system and ego problem.

You’ll learn:
 ✨ What emotional resistance actually looks like (and why it’s not failure)
 ✨ How the ego attaches to fast results and uses the scale as...

Thinning hair? Brittle nails? It’s not just about aging or bad genetics—it’s your body talking.

Hair and nail symptoms are some of the most overlooked clues that something deeper is going on with your internal health. Whether it's chronic stress, poor gut absorption, hormonal imbalances, or nutrient depletion, these beauty-based complaints are often the first signs your body is out of sync.

In this episode, we’re breaking down:

The Real Root Causes Behind Hair and Nail Issues

You've been told you need motivation to change your life—but what if that’s the wrong starting point altogether?

In this episode of Backyard Health, we’re busting the biggest myth in the wellness world: that motivation is the secret to success. (Spoiler: it’s not.)

I’ll take you behind the scenes of how your brain actually processes motivation—down to the chemistry—and explain why waiting to “feel motivated” is keeping you stuck.

You’ll learn: 

✨ The real science behind motivation (and why it fades so fast)
✨ How to buil...

Have you ever looked at your blood sugar, HRV, or fitness tracker and immediately felt frustrated? You see a glucose spike and think, “I shouldn’t have eaten that.” Your HRV is low, and you assume, “I must not be recovering well.”

🚨 But what if the numbers aren’t the problem? What if it’s the way you’re interpreting them?

In today’s episode, I’m breaking down how Continuous Glucose Monitoring (CGM) and Heart Rate Variability (HRV) tracking can be powerful tools for understanding your body—but only if you learn to...