Katie Hardie is a board-certified holistic nutritionist and FDN practitioner who helps high performers reclaim their energy, optimize nutrition, and achieve sustainable results through bio‑individual, science‑driven programs.​

• How 90s “low‑fat, more cardio” culture pushed Katie into overtraining, and hypothalamic dysfunction.

• Why more minutes and miles don’t equal better performance—and how intelligent intensity, volume, and recovery transform strength, speed, and body composition.​

• The real role of rest: sleep, micro‑breaks, and nervous‑system regulation as performance tools, not signs of laziness.​

• How chronic stress, overtraining, and “hustle” living wreck cortisol, sex hormones, and gut health long before your labs look “broken.”​

• Why fasting insulin matters more than you think, and how dysregulated blood sugar drives fat storage, anxiety, and hormone imbalances (including estrogen dominance and PMS‑like symptoms).[]​

• Practical daily anchors—like breath work, HeartMath, walking, and boundaries—that make metabolic health and recovery actually sustainable for real people with real lives.​

This episode is about redefining what it means to be a high performer: not the person grinding 24/7, but the one who can hit 100% output because they’ve learned to respect recovery, metabolism, and their nervous system. Through Katie’s story and clinical experience, we unpack how rest, smart training, and metabolic focus turn “always tired, always pushing” into a body and brain that actually have the capacity to live—and work—at a higher level.

Katie Hardie