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The Upgrade Effect

The Upgrade Effect

By: Samantha Ricottone
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Welcome to The Upgrade Effect. I’m Samantha, a Certified Teacher and Nutrition Coach. This is where real science meets practical wellness, and where understanding how your body works empowers you to create habits that actually upgrade your health for the long haul. Each episode, we explore holistic wellness — from brain health to digestion and everything in between. We’ll dive into the science behind strategies that help you build strong foundations, improve your overall well-being, and make sustainable changes that enhance all aspects of your health. Time to upgrade.

 Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Neurotransmitters: Your Brain's Group Chat

    Neurotransmitters: Your Brain's Group Chat
    23 Oct 2025

    Your brain’s a group chat — and dopamine won’t stop texting. In this episode, we decode the chaos inside your head: dopamine, serotonin, GABA, and the rest of the chemical crew running your moods, cravings, and motivation. You’ll finally understand why scrolling feels good (for 0.2 seconds), why real progress feels better, and how to keep your brain chemistry from hijacking your day.
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    13 mins
  • Hormones: More Than Just That Time of Month

    Hormones: More Than Just That Time of Month
    17 Sep 2025

    Your hormones run the show, controlling your energy, sleep, stress, appetite, metabolism, mood, immunity, growth, and everything in between. In this episode, we break the science down simply, to what actually matters, and show how small, practical upgrades can change the game, helping you manage it all without wasting money on trendy supplements or "quick fixes."
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    20 mins
  • Digestion: From Bite to Bathroom

    Digestion: From Bite to Bathroom
    18 Aug 2025

    In this episode, I’ll break down each organ involved in digestion and show you how to fuel each one with the right nutrition to keep your system running at its best. Understanding digestion gives you the power to make smarter food choices, prevent digestive discomfort, and support long-term gut health. You’ll also uncover surprising facts about how your body breaks down food and learn practical strategies to keep your digestive system running smoothly, so you can feel healthier, more energized, and in control of your gut.
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    20 mins
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