Ep. 23 Evening Reset: The Secret to Waking Up Energized
The Good Life in Health and Wellness Podcast
Release Date: 03/04/2025
Ep. 67 Intentional Living for the New Year: Setting Goals That Actually Support Your Health
The Good Life in Health and Wellness Podcast
New Year’s resolutions sound great, but the truth is, most don’t last. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down why traditional resolutions often fail and how you can create goals that actually stick. You’ll learn: Why only 8% of people keep their resolutions (and how to beat the odds) The research on how long it really takes to form a habit Gentle January resets to rebalance hormones, energy, and mood The 5 pillars of intentional wellness to guide sustainable goals How to set SMART goals with a functional medicine twist Real...
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Ep. 66 Grief, Loneliness, and the Holidays: Navigating Emotional Health
The Good Life in Health and Wellness Podcast
The holidays are often painted as joyful, sparkling, and full of togetherness—but for many, this season brings up something very different. Grief, loneliness, and emotional exhaustion are more common than most people realize. In this episode of The GoodLife in Health and Wellness, Dr. Kate shares a heartfelt conversation about navigating the holidays when they don’t feel merry and bright. Drawing from research, real-world tools, and personal experience, she explores: Why grief and loneliness affect both emotional and physical health Practical tools for coping, from journaling to...
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Ep. 65 Holiday Freedom - Thriving Without Sugar & Flour During the Most Tempting Time of Year
The Good Life in Health and Wellness Podcast
In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan explores the powerful connection between women’s hormones and blood sugar regulation. From PCOS to menopause, hormonal changes can disrupt glucose metabolism, fuel insulin resistance, and trigger symptoms like fatigue, cravings, irregular cycles, mood swings, and stubborn belly fat. Dr. Duncan breaks down: Why insulin resistance is often the hidden root behind hormonal imbalances How PCOS and menopause uniquely impact blood sugar control Practical strategies with food, movement, stress, and sleep to restore balance...
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Ep. 64 Sugar, Alcohol, and Sleep: The Holiday Trio That Disrupts Your Hormones
The Good Life in Health and Wellness Podcast
The holidays are filled with joy, traditions… and a whole lot of sugar, alcohol, and late nights. But what do these indulgences really do to your body? In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down how sugar, alcohol, and disrupted sleep create a “hormonal hurricane”—spiking cortisol, throwing off insulin, shutting down fat burning, and leaving you with fatigue, weight gain, anxiety, and brain fog. You’ll learn: How sugar alters insulin, leptin, and estrogen balance Why alcohol acts like a metabolic bully, shutting down fat burning The...
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Ep. 63 The Holiday Hustle: How to Stay Sane in the Seasonal Chaos
The Good Life in Health and Wellness Podcast
The holidays are supposed to be “the most wonderful time of the year”, but for many of us, they bring more stress than joy. Between shopping, family obligations, financial pressures, and overloaded schedules, it’s no wonder nearly 70% of adults report higher stress levels during December. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan takes you behind the scenes of what stress really does to your body, how it impacts your metabolism, hormones, sleep, and even your immune system. More importantly, she shares practical, evidence-based strategies to help you stay...
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Ep. 62 Blood Sugar and Women’s Health: PCOS, Menopause & Insulin Resistance
The Good Life in Health and Wellness Podcast
In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan explores the powerful connection between women’s hormones and blood sugar regulation. From PCOS to menopause, hormonal changes can disrupt glucose metabolism, fuel insulin resistance, and trigger symptoms like fatigue, cravings, irregular cycles, mood swings, and stubborn belly fat. Dr. Duncan breaks down: Why insulin resistance is often the hidden root behind hormonal imbalances How PCOS and menopause uniquely impact blood sugar control Practical strategies with food, movement, stress, and sleep to restore balance...
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Ep. 61 Prediabetes and High Blood Sugar: The Hidden Dangers and Warning Signs You Shouldn’t Ignore
The Good Life in Health and Wellness Podcast
Prediabetes is more than just a number, it’s your body’s warning light before the red of full-blown type 2 diabetes. According to the CDC, over 96 million Americans, more than 1 in 3 adults, have prediabetes, and most don’t even know it. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down the real risks of prediabetes and elevated blood sugar, and why the conventional “wait and see” approach fails so many people. You’ll learn: The silent warning signs your body may already be giving you Why conventional ranges miss early dysfunction—and what...
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Ep. 60 Balancing Blood Sugar Naturally: Herbs, Supplements & Functional Medicine Approaches
The Good Life in Health and Wellness Podcast
Balancing blood sugar isn’t just about avoiding diabetes—it’s about energy, mood, hormones, and long-term health. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan shares practical, evidence-based strategies to help you stabilize glucose naturally and feel more vibrant every day. You’ll discover: Why blood sugar swings trigger fatigue, cravings, belly fat, and inflammation The root causes functional medicine looks for—like stress, sleep, gut health, and nutrient deficiencies Foundational lifestyle shifts that make the biggest impact (meal timing, movement,...
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Ep. 59 Insulin Resistance Explained: The Silent Driver Behind Weight Gain and Fatigue
The Good Life in Health and Wellness Podcast
Are you struggling with stubborn weight gain, constant fatigue, or brain fog you just can’t shake? The hidden culprit might be insulin resistance, a condition that affects millions of people, often without them even knowing it. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan breaks down what insulin resistance really is, why it’s so common today, and how it quietly disrupts your metabolism, energy, hormones, and overall health. You’ll learn: How insulin works like a “key” to unlock your cells, and what happens when the key stops working. The lifestyle...
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Ep. 58 Fibromyalgia, Autoimmune Disease & Chronic Pain: The Inflammation Connection
The Good Life in Health and Wellness Podcast
Chronic pain and autoimmune conditions like fibromyalgia, Hashimoto’s, lupus, and rheumatoid arthritis aren’t random—they’re often rooted in unresolved inflammation and immune dysfunction. In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan explores the science of chronic inflammation and its connection to pain, fatigue, brain fog, and autoimmune conditions. You’ll learn: How chronic inflammation and neuroinflammation amplify pain signals The role of gut health and leaky gut in autoimmunity Common triggers like processed foods, toxins, infections, and stress...
info_outlineStruggling with restless nights and groggy mornings? In this episode of The GoodLife in Health and Wellness, Dr. Kate Duncan shares a science-backed evening routine designed to help you unwind, reset, and prepare for deep, restorative sleep.
Discover how the Reflecting 5, Zen 10, and Shifting 15 can help calm your nervous system, reduce stress hormones, and optimize your sleep quality—so you wake up feeling refreshed and energized.
You'll also learn how this routine aligns with three key pillars of functional medicine: Rhythm Resetting, Stress Resiliency, and Functional Therapy. Plus, hear a real-life success story from a patient who transformed her sleep by making these simple but powerful changes.
Tune in to learn how small, intentional habits can have a big impact on your health and well-being!
👉 Be sure to subscribe and join us next time for Episode 24: Balancing Blood Sugar for Energy and Longevity!