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The Nutrient Dense Podcast: Daily Summaries Delivered
by Hannah Aylward
The go-to podcast for women who want to overcome their chronic digestive issues at the root cause level.Do you want to get rid of your chronic bloating and digestive issues?Are you sick of feeling exhausted, bloated, constipated and completely overwhelmed with what to do next with your health?Do you wish you had more time to really LIVE, without worrying about how your stomach is going to feel or if you'll spend the next hours spiraling about your health?There's a way to dig deeper and no longer live a life of managing your chronic health symptoms.Your body is always communicating with you. Your symptoms make sense. You just have to dig deeper than the traditional western approach.Hey, I'm Hannah Aylward, certified holistic health coach, functional gut health practitioner, and the Founder of HAN.Wanna learn how I did it?In this podcast, I will teach you how to:- Repair your gut & transform your digestion without living on restrictive diets- How to nourish your gut microbiome
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Today45 min
Ep 95: How to Survive the Time Change: Circadian Support
It's dark before you've finished work, your energy feels different, and suddenly your sleep—or your bathroom routine—is a little off. Sound familiar? In this episode, I'm sharing how I support myself through the time change and shorter days, along with the connection between circadian rhythm, digestion, and daily routines. Your gut has its own internal timing system, and light exposure, meal timing, sleep, and movement all help shape that rhythm. If shorter days and colder temperatures leave you feeling sluggish, stuck indoors, or out of your usual rhythm, this episode offers simple places to start. WHAT YOU CAN EXPECT IN THIS EPISODE: How the time change can affect sleep, hunger cues, energy, and bathroom routines. What it means for your gut to have its own circadian rhythm. How light signals received by your eyes help coordinate rhythms throughout the body. Your colon's morning wake-up response and the additional stimulus provided by eating. Why consistent sleep, wake, and meal times can support a more predictable routine. How bright evening light can delay your body's nighttime signals. Tips for optimizing your circadian rhythm Your time-change and winter survival plan. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Apply for HAN's 1:1 Coaching Program! BON CHARGE: use the code HAN15 for 15% off sitewide Orange-lens blue light blocking glasses Hooga: amber clip-on book light Hooga: amber light bulb Incandescent light bulb Walking pad Listen to Episode 21 - Is Sunlight An Overlooked Piece of Gut Healing? A Dive Into Circadian Rhythm for Healing with Carrie Bennett Listen to Episode 72 - The Migrating Motor Complex (MMC) — Your Gut's Natural Cleaning Cycle Listen to Episode 70 - Are You Addicted to Stress Hormones? CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listenin
- 1 weeks ago58 min
Ep 94: Candida Overgrowth: Signs, Root Causes, Testing, and What Actually Helps
Could fungal overgrowth be part of the picture behind your ongoing digestive issues? In this episode, I'm diving into Candida, the fungal community within your gut microbiome, and how this impacts both digestion and overall health. We'll explore potential risk factors, underlying root causes, testing options and emerging research on the relationship between fungi, bacteria, and health. Simply "starving Candida" heavily oversimplifies the issue, since at its core, candida isn't the main issue. We'll dig into dietary approaches, supplementation, and natural solutions to explore to truly overcome fungal overgrowth. WHAT YOU CAN EXPECT IN THIS EPISODE: The differences between localized Candida infections, suspected intestinal overgrowth, SIFO, and invasive candidiasis. Digestive issues and patterns that may warrant investigation into fungal issues. How fungal and bacterial overgrowth can coexist in the small intestine. Risk factors and underlying root cause drivers of candida overgrowth My perspective on stress, dietary patterns, and environmental exposure history. The limitations of stool testing and why it cannot confirm SIFO. Early research involving Candida, ADHD, anxiety, and inflammatory bowel disease. The iron x candida connection Should you follow a strict anti-Candida diet? Probably not. How we combine nourishment, lifestyle support, and targeted interventions for candida overgrowth. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Apply for HAN's 1:1 Coaching Program! Listen to Episode 84 - Why Most SIBO Protocols Fail Listen to Episode 62 - The Hidden Gut Disruptor: How Mold Exposure Impacts Your Digestion, Gut Microbiome & Histamine Listen to Episode 82 - Why Your Iron Levels Won't Budge: The Deeper Root Causes of Low Iron Listen to Episode 87 - What Came First—Your Anxiety or Your Gut Issues? Understanding the Gut–Brain Connection Listen to Episode 34 - Breaking Down Microbiome Imbalances: dysbiosis, candida, and leaky gut CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- 2 weeks ago57 min
Ep 93: How Long Does It Actually Take to Heal Your Gut?
In this episode, I'm breaking down what a realistic gut repair timeline can look like, why some clients notice changes within weeks while others need several months, and what influences that process. I explain why we work in phases, what our priming phase involves, and why ongoing support and adjustments are such important parts of our approach. We'll explore how your health history, accumulated stress, nutrient depletion, and coexisting conditions can add complexity—and how to recognize when you need more time versus a different strategy. The goal is to help you set realistic expectations, recognize meaningful changes, and bring more compassion into the process of feeling better. WHAT YOU CAN EXPECT IN THIS EPISODE: Why there's no universal timeline for improving chronic digestive issues. The four-to-six-month timeframe I commonly discuss with clients, and why individual experiences vary. Why we use phased protocols and ongoing support rather than standalone test reviews. What happens during our priming phase before more targeted gut work. How health history, chronic stress, nutrient depletion, and coexisting conditions can influence your timeline. Signs of progress beyond being completely symptom-free. Why constantly changing protocols or following conflicting recommendations can make progress harder to assess. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Apply for HAN's 1:1 Coaching Program! Listen to Episode 66 - The Most Overlooked Causes of Chronic Digestive Issues Listen to Episode 84 - Why Most SIBO Protocols Fail Listen to Episode 70 - Eating Healthier and Feeling MORE Bloated? Here's Why CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- 2 weeks ago59 min
Ep 92: Perimenopause, Your Gut & the Hormone Changes No One Prepared You For with Karen Martel
You're eating well, taking care of yourself, and doing the things that used to make you feel good - but suddenly your sleep, digestion, mood, and weight are changing. What gives? In this episode, I'm joined by certified hormone specialist and Midlife Solutions founder Karen Martel to unpack the changes women can experience during perimenopause and menopause. We discuss progesterone, estrogen, and testosterone, how hormone shifts can overlap with gut and thyroid symptoms, and why your symptoms deserve attention even when your labs fall within the reference range. Karen shares her personal experience navigating midlife hormone changes, her approach to testing, and her perspective on bioidentical hormone therapy. We also explore practical foundations, from eating enough and building muscle to supporting digestion, reducing stress, and finding community, that can help you feel more supported through this chapter. WHAT YOU CAN EXPECT IN THIS EPISODE Early signs of perimenopause beyond hot flashes, including changing periods, disrupted sleep, anxiety, and worsening PMS. Why progesterone often changes earlier in the menopausal transition. How hormone shifts can overlap with digestive symptoms, thyroid concerns, and changes in metabolic health. Why symptoms and personal history matter alongside lab results. Karen's approach to blood work, hormone testing, and looking at the bigger picture. The difference between supporting hormone production in younger years and navigating declining ovarian function. Karen's perspective on bioidentical hormone therapy and discussing your options with a qualified clinician. Why adequate nourishment, strength training, recovery, and community deserve a place in your midlife care plan. Advocating for yourself when you know something has changed. CHAPTERS 01:22 Meet Karen Martel and hear her hormone health story 08:21 Understanding the perimenopause transition 10:48 Progesterone, PMS, anxiety, and sleep changes 13:03 Estrogen shifts and their effects throughout the body 15:19 Supporting hormone health before perimenopause 19:58 Restrictive eating, fasting, and menstrual changes 24:53 Karen's approach to hormone testing 27:05 Blood work, cycle timing, and urine hormone testing 31:38 Why symptoms matter alongside lab results 36:24 The hormone, thyroid, and gut connection 38:42 Why every woman's experience is different 43:12 Cholesterol, blood sugar, and midlife hormone changes 45:19 Karen's perspective on bioidentical hormone therapy 49:54 Sleep concerns and support beyond HRT 50:40 Practical foundations for supporting midlife health 52:14 Community, nourishment, and building muscle 54:26 Finding confidence and stronger boundaries in midlife 56:45 Advocating for yourself and finding support LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Apply for HAN's 1:1 Coaching Program! Connect with Karen's at her website here! Listen to Karen's podcast, The Hormone Solution HERE CONNECT WITH HANNAH: Instagram | Website </
- Oct 6, 202641 min
Ep 91: Short Chain Fatty Acids - The Key to Good Gut Health
Short-chain fatty acids (SCFAs)—and they're one of the most important pieces of gut health that I don't think we talk about enough. In this episode, I'm breaking down the three primary short-chain fatty acids—butyrate, acetate, and propionate—and explaining how they influence your gut barrier, immune system, inflammation, metabolic health, and even the pH of your colon. We'll also talk about why butyrate is so important for the cells lining your colon, how SCFAs can help create an environment that supports a healthier microbial balance, and what can happen when we're missing important SCFA-producing bacteria. Most importantly, I'm showing you how to actually support SCFA production through food. WHAT YOU CAN EXPECT IN THIS EPISODE: Gut bacteria ferment certain fibers to produce short-chain fatty acids: butyrate, acetate, and propionate. Butyrate provides fuel for cells lining the colon and supports a healthy gut barrier. SCFAs help regulate immune activity and inflammatory signaling. SCFA production can lower colon pH, helping shape which microbes thrive in the gut. Fermentable fibers + resistant starches provide the raw materials gut microbes use to make SCFAs. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Listen to Episode 3 - Leaky Gut 101: The What, the Why, and How to Fix It Listen to Episode 84 - Why Most SIBO Protocols Fail Listen to Episode 89 - Eating Healthier and Feeling MORE Bloated? Here's Why CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- Sep 24, 20261h 8m
Ep 90: What's REALLY Driving Crohn's & Colitis? with Josh Dech
Rates of Crohn's disease and ulcerative colitis have risen dramatically over the last several decades, but why? In today's episode, I'm joined by holistic nutritionist and physician consultant Josh Dech for a conversation about inflammatory bowel disease, the gut microbiome, environmental exposures, and the many factors that may influence why someone develops chronic digestive disease. Josh specializes in Crohn's, colitis, and severe IBS and shares both his personal health journey and the framework he uses when working with complex IBD cases. If you have Crohn's, colitis, IBS, or simply want to better understand the environmental factors shaping our gut health, this is a conversation you won't want to miss. WHAT YOU CAN EXPECT IN THIS EPISODE: Why Josh believes the dramatic rise in IBD points toward environmental and lifestyle influences, not genetics alone. How antibiotics, ultra-processed foods, birth and feeding history, environmental exposures, and other factors may shape the gut microbiome over time. The concept of "terrain" and why simply adding more probiotics, prebiotics, or fiber may not fix a dysregulated gut. Why mold exposure receives significant attention in Josh's clinical framework and how he believes mycotoxins can affect the microbiome, immune system, gut lining, mitochondria, and detoxification pathways. How early-life factors may influence microbiome development The bidirectional relationship between the gut and brain and why stress and nervous system regulation matter without necessarily being the entire solution. Why Josh believes people with IBD may have more influence over their health trajectory than they have been led to believe. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Listen to Episode 62 - The Hidden Gut Disruptor: How Mold Exposure Impacts Your Digestion, Gut Microbiome & Histamine Listen to Episode 87 - What Came First—Your Anxiety or Your Gut Issues? Understanding the Gut–Brain Connection Listen to Episode 63 - Is IBS an Early Warning Sign for Autoimmunity with Dr. Izabella Wentz CONNECT WITH HANNAH: Instagram | Website CONNECT WITH JOSH: Instagram | Website | Podcast </strong
- Sep 17, 202648 min
Ep 89: Eating Healthier and Feeling MORE bloated? Here's why.
Have you ever cleaned up your diet only to find yourself more bloated, gassy, constipated, nauseous, or uncomfortable than you were before? You've added in more veggies and gut health foods and instead of feeling amazing, your digestion seems to be getting worse. In this episode, I'm breaking down three of the biggest reasons I see this happen with our clients. We'll talk about why increasing fiber can sometimes make SIBO, constipation, and slow gut motility feel worse; why nutritious foods like avocado, fermented foods, spinach, and leftovers can trigger symptoms when you're dealing with histamine issues; and why increasing healthy fats can reveal underlying problems with bile flow, pancreatic enzymes, or digestive function. Most importantly, I want you to understand that the answer isn't to become afraid of healthy foods or restrict them forever. Your reactions can actually give us clues about where your digestive system is struggling—and once we identify and address those deeper issues, the goal is to help you tolerate more foods with fewer reactions. WHAT YOU CAN EXPECT IN THIS EPISODE: A temporary increase in gas can happen when you rapidly increase fiber—but severe or persistent symptoms warrant a deeper look. Fiber intolerance can point toward bacterial overgrowth and impaired gut motility. Adding more fiber isn't always the answer for constipation and can sometimes worsen symptoms when motility is impaired. Reactions to fermented foods, avocado, leftovers, and other histamine-rich foods may signal histamine overload or impaired clearance. Feeling worse after increasing healthy fats can point toward issues with bile flow, enzymes, or fat digestion. The goal isn't long-term food restriction—it's understanding why your body is reacting in the first place. Your food reactions can provide valuable clues about what may be happening underneath the surface. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Create a Fullscript account and get access to 15% off our recommended practitioner-grade supplements here. Apply for HAN's 1:1 Coaching Program! Listen to Episode 72 - The Migrating Motor Complex (MMC) — Your Gut's Natural Cleaning Cycle Listen to Episode 83 - Histamine Isn't the Problem — Here's What Actually Is Listen to Episode 12 - Is Histamine Overload Causing Your Unexplained Symptoms? Listen to Episode 59 - How to Support Your Nervous System in Times of Chaos Listen to Episode 80 - Bile Flow 101: The Overlooked Key to Better Digestion, Bowel Movements & Histamine CONNECT WITH HANNAH: Instagram | Website</a
- Sep 4, 202624 min
Ep 88: Highlights From The Good Gut Formula Masterclass - IBS, Leaky Gut & Food Sensitivities
In this episode of the Nutrient Dense Podcast, I'm sharing a section of my Good Gut Formula Masterclass where I break down the deeper root causes of food sensitivities, leaky gut, and IBS. I dive into what increased intestinal permeability actually means, how the gut barrier interacts with your immune system, and why food reactions are a clue to something deeper. We'll also explore factors that may contribute to persistent digestive symptoms, including microbial imbalances, digestive function, and chronic stress, and why feeling better often requires a more comprehensive approach than another supplement or elimination diet. If your labs look "normal," but you're still bloated, uncomfortable, and unsure what to eat, this episode will help you understand what questions to ask next. Want the full training? Watch the Good Gut Formula Masterclass replay: https://hannahaylward.kit.com/replay. The replay expires on September 5th! Enrollment is OPEN for Healin' Guts + Shakin' Butts, my 16-week gut health program that utilizes functional testing, targeted nutrition, lifestyle strategies, and coaching support to help you get to the bottom of your chronic digestive issues. This is our final round of 2026, and doors close September 10th at 11:59 p.m. Eastern. Learn more about HGSB and join us here: https://go.hannahaylward.com/yes WHAT YOU CAN EXPECT IN THIS EPISODE: Food sensitivities and leaky gut explained Uncovering the roots of IBS Removing foods alone does not repair your gut LINKS: Watch the Good Gut Formula Masterclass replay! Expires September 5th! Learn more about Healin' Guts + Shakin' Butts HERE. Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
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About The Nutrient Dense Podcast
The go-to podcast for women who want to overcome their chronic digestive issues at the root cause level.Do you want to get rid of your chronic bloating and digestive issues?Are you sick of feeling exhausted, bloated, constipated and completely overwhelmed with what to do next with your health?Do you wish you had more time to really LIVE, without worrying about how your stomach is going to feel or if you'll spend the next hours spiraling about your health?There's a way to dig deeper and no longer live a life of managing your chronic health symptoms.Your body is always communicating with you. Your symptoms make sense. You just have to dig deeper than the traditional western approach.Hey, I'm Hannah Aylward, certified holistic health coach, functional gut health practitioner, and the Founder of HAN.Wanna learn how I did it?In this podcast, I will teach you how to:- Repair your gut & transform your digestion without living on restrictive diets- How to nourish your gut microbiome
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