Rooted in Nature

Have you ever wondered how your everyday cooking oils are made—and why some of them show up as “hydrogenated” or “partially hydrogenated” on food labels? 

In this episode, I walk you through the process behind vegetable oils, explain hydrogenation and its risks, and share healthier, practical alternatives I use in my kitchen.

Have ideas for future “How It’s Made” episodes? Share your thoughts in the comments!

Living minimally doesn’t have to mean getting rid of everything you own or living out of a backpack.

In this episode, I’m sharing a few simple ways I keep life and my home uncluttered to make daily life feel lighter and more intentional.

Which area of your life could use a little simplifying right now?

If you’ve ever struggled to make healthy habits stick, this episode is for you. I’m sharing three simple, actionable tips I actually use to help you create routines that feel natural—not forced. These are the small shifts that make consistency possible (and sustainable).

What’s one healthy habit you’re working on right now?

Comment your thoughts!

Fiber supplementation is all the rage right now—and I get why. Fiber is KING.

BUT, not all fiber supplements are the same—nor do they all work.

In this episode, we break down why fiber is so important, what to look for in supplements, and common misconceptions that could be costing you money and health.

You’ll learn how to boost fiber through everyday foods and how to spot which supplements are actually worth it.

We publish a “Trend Ch...

Do you ever stare at your fridge and think, ‘What on earth do I make for dinner?’ You’re not alone.

In this episode, I share a few quick tips to simplify cooking, use real foods, and feel more confident in the kitchen.

Plus, hear how you can join our October Kitchen Confidence Challenge inside the Women’s Wellness Collective—and get in on the entire thing for FREE with a 30-day trial!

Join the Kitchen Confidence Challenge inside the Women’s Wellness Collective for free! Duration: 00:04:19

Curious about what it’s like to join my signature Gut Reset Program?

In this episode, I’ll take you behind the scenes of the entire process—from your first consultation to your final week.

You’ll learn exactly how the program works, what kind of support you’ll receive, and how it can help you reset your gut and reclaim your health.

Click here for more information about getting started with the Gut Health Consultation today!

Are you stuck in the all-or-nothing mindset? Thinking you have to eat perfectly, have a spotless house, or use only clean products to be “healthy enough”?

In this episode, we discuss how the 80/20 rule can transform the way you eat, shop, organize, and live. Discover why progress beats perfection and how giving yourself grace creates more freedom, consistency, and joy.

Tired of setting health goals that don’t stick? In this episode, we break down how to create SMART goals, the difference between outcome and process goals, and why focusing on daily habits matters more than obsessing over the numbers. 

You’ll also learn practical tips for tracking progress, setting reminders, celebrating wins, and staying accountable so your goals actually last.

Protein is everywhere right now—but what does “high protein” actually mean, and how much do we really need?

In this Trend Check, we break down protein needs for different lifestyles, what counts as a true high-protein meal, the truth behind marketing claims, and simple tips to hit your goals with real, nutrient-dense foods.

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Curious what those famous sub sandwiches actually contain? Click here to take a look at the nutrition facts. 

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Trend C...

In this episode of Rooted in Nature, we discuss why community and coaching are game changers for your health journey.

We explore how group support boosts motivation, what health coaching really means, and how the Women’s Wellness Collective—hosted by Katie Serrano, Registered Nurse and Health + Nutrition Coach—helps women build healthy habits through live coaching calls, interactive wellness challenges, and a supportive online community. 

We also cover a special 30-day free trial available now through September 1, 2025. Whether you’re looking for accountability, inspiration, or a like-minded group of women...

What if the best relationship with food… was no relationship at all?

In this episode, we explore the idea of eating to live—not living to eat. When food becomes simply fuel, it frees up your energy and attention for something greater: your purpose, passions, and the life you’re here to live.

This conversation is an invitation to shift your perspective, find freedom from constant food focus, and step into a deeper, more meaningful way of being.

In this quick but powerful episode, I share what being Rooted in Nature truly means—beyond just nutrition. From eating close to the earth to slowing down and tuning in to your body, this episode will help you discover simple ways to reconnect with nature’s rhythm and nourish your whole self.

In this kickoff episode of our brand-new series TREND CHECK, we’re diving into one of the hottest health trends: Ozempic. Is it a breakthrough or just hype?

I break down the facts, side effects, costs, and common myths—plus share my honest opinion on whether it's really worth it. Backed by research, sprinkled with perspective, and rooted in what matters: your long-term health.

If you’re curious about Ozempic or considering it yourself, this episode is a must-listen.

Love this episode? Follow the show an...

If you feel out of control around sugar, you're not alone—and you're not broken. In this episode, we uncover the real reasons behind sugar cravings, from blood sugar swings and stress to gut health, hormones, and more. You’ll learn simple, sustainable strategies to reduce cravings and feel more in control—without guilt, restriction, or relying on willpower alone.

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DISCLOSURE: The medical information provided in this podcast is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making signif...

Think acid reflux is caused by too much stomach acid? Think again.

In this episode, we dig into the surprising truth that many cases of reflux are actually due to low stomach acid—not high. You’ll learn how to spot the difference, what signs and symptoms to look for, and how this root cause approach could completely change how you manage your reflux.

I’ll also share simple, actionable steps you can start today to better understand your unique case—so you’re not stuck treating the wrong problem.<...

"You don’t have to worry because you’re young.”

I hear this all the time, and honestly? It’s one of my biggest pet peeves. In this episode, I break down why comparing your health journey to someone else’s is never helpful—and why caring for your health is a choice you can make at any age.

Even casual social drinking can quietly impact your sleep, digestion, hormones, and mood. This short episode breaks down what alcohol really does to your body so you can make choices that support your energy, clarity, and long-term health.

No pressure, no lecture, just info that helps you take care of yourself with intention.

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DISCLOSURE: The medical information provided in this podcast is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant medical, dietary, or...

Tired of feeling like food is a math problem? In this episode, we dive into why calorie counting often creates more stress than success—and what to do instead. You'll learn how a simple food journal can help you tune into your body, track symptoms, and focus on nourishment over numbers.

We’ll break down:

Why calorie tracking doesn’t work long-term

The power of journaling to build body awareness

When (and how) to use tracking tools wisely

And so much more!

If yo...

Ever find yourself falling off track with your health plans and wondering how to start again?

In this heartfelt episode—recommended by a friend! —I’m sharing my personal approach for getting back in alignment when life throws you off course.

I walk you through my process: relax, reflect, release, and recharge. It's a simple yet powerful rhythm that helps me reset with grace rather than guilt. This is a gentle reminder that progress isn’t perfect, and we don’t have to start over; we just need to start again...

Tired of thinking healthy eating is only for the wealthy? This episode is your ultimate guide to proving that wrong!

We'll walk through effective strategies for meal planning, prepping like a pro, and navigating the grocery store to maximize your budget for healthy foods. I'll even pull back the curtain on my personal diet and grocery spending to show you how it's done.

Mentioned in the Episode:

Take control of your plate and your wallet!

Supplements are everywhere—but are they right for you?

In this episode of Rooted in Nature, we’re breaking down supplement safety. You’ll learn what to do before you start taking anything, how to choose quality products, what red flags to watch for, and how to make sure your body is actually benefiting. Whether you're new to supplements or already taking a few, this episode will help you feel informed and confident.

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DISCLOSURE: The information provided in the Rooted in Nature podcast is for...

Summer is here—and with it, a packed calendar and the temptation to put your well-being on the back burner.

In this episode, we’re having a real, heart-to-heart conversation about how to slow down, stay intentional, and prioritize you during the busiest season of the year.

I’m also sharing all the details about the SummerTIME Challenge—a 2-week wellness reset starting JUNE 3RD inside the Women’s Wellness Collective.

This isn't about overhauling your life. It's about choosing one meaningful goal and giving yourself...

This week, we’re diving into the world of gut health—specifically, how to optimize your microbiome with prebiotics, probiotics, and postbiotics.

You'll learn how to naturally incorporate these gut-friendly nutrients into your diet and what to look for when choosing high-quality prebiotic and probiotic supplements. Whether you're just starting your gut health journey or looking to fine-tune your routine, this episode is packed with practical tips to support a thriving digestive system.

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DISCLOSURE: The nutritional information provided in the Rooted in Nature podcast is based on NIH and USDA dietary guidelines and is for general ed...

This quick episode breaks down the key roles of calcium and vitamin D and why we need to get adequate amounts of both to best support our health for the long haul.

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DISCLOSURE: The nutritional information provided in the Rooted in Nature podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant dietary changes or taking dietary supplements.

In this episode, I’m pulling back the curtain and sharing my personal story—where I come from, how my wellness journey began, and the path that led me into (and eventually out of) the world of traditional nursing.

I open up about the real-life burnout I experienced as a caregiver, and the much-needed hiatus that sparked my passion for natural nutrition and ultimately led me to where I am today—teaching others how to become more rooted in nature by eating real food, spending time outdoors, and slowing down to live with more intent...

Electrolytes are finally getting the spotlight—but are you really getting enough of the right ones?

In this episode, we break down the importance of potassium and magnesium, two electrolytes that play a major role in hydration, energy levels, muscle function, and more. With all the buzz around electrolyte drinks and supplements, it’s time to understand what your body actually needs—and how to get it.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for gen...

Sodium isn’t just about salty snacks or swollen fingers—it plays a crucial role in everything from muscle contractions to fluid balance and blood pressure regulation.

In this episode, we’re breaking down what sodium actually does in your body, how much is too much, and what to watch for in your daily diet. You’ll learn where hidden sodium lurks, how to read labels with confidence, and simple swaps to help support your heart and overall wellness.

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DISCLOSURE: The nutritional information provided in this podcast is...

Rooted in Nature is a teaching podcast for motivated people ready to fuel their bodies and minds with simple, natural nutrition.

In each episode, your host Katie Serrano explores approachable nutrition science, toxin-free living, and the power of reconnecting with nature for a vibrant, balanced life.

Get ready to feel energized, grounded, and deeply Rooted in Nature.

CLICK HERE TO LEARN MORE ABOUT THE HOST

Music Credits: Ammil | The Tides

Let’s clear the confusion around cholesterol. In this bonus episode, I’m breaking down what cholesterol really is, how it functions in the body, and the difference between “good” and “bad” cholesterol. You’ll learn how diet, stress, and lifestyle play a role—and what you actually need to focus on to support heart health.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare pr...

In this episode, we’re breaking down the truth about dietary fat—what your body actually needs and what it doesn’t. From healthy fats that fuel your brain and balance hormones to the sneaky ones that silently sabotage your health, we’re covering it all. I’ll walk you through what types of fat to prioritize, which ones to limit, and bust some major myths about omega-3 and omega-6 fatty acids. If you’ve ever felt confused by conflicting fat advice, this episode will give you the clarity (and confidence) you’ve been craving.

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In this episode, we’re diving into one of the most underrated yet essential nutrients: fiber. From gut health and digestion to energy, weight management, and disease prevention—fiber plays a powerful role in how you feel each day. Tune in to learn the difference between soluble and insoluble fiber, how much you really need, and easy ways to sneak more of it into your meals.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only...

In this quick bonus lesson, we’ll cover the basics of insulin—what it is, what it does, and why it matters. You’ll also learn how insulin resistance develops, what it means for your health, and how it’s connected to diabetes. Whether you're just curious or want to better support your body, this crash course will give you a clear, easy-to-understand overview.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not i...

In this episode, we explore what carbohydrates are, how they work in the body, and how to optimize your carb intake to support your health goals.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant dietary changes.

In this quick bonus episode, your host Katie Serrano breaks down the concept of Macronutrient Distribution, outlining how protein, carbs, and fats impact your health and teaching you how to utilize each macronutrient to easily maximize your nutrition and crush your health goals.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is not intended as medical advice. Please consult your healthcare provider before making significant dietary changes.

In this episode, we briefly review macro and micronutrients before diving into our macronutrient topic of the week: protein. You'll learn what protein is, how your body uses it to keep you healthy and strong, where to find it in food, how to optimize absorption by addressing common concerns with stomach acid, and how to apply this knowledge to your diet moving forward.

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DISCLOSURE: The nutritional information provided in this podcast is based on NIH and USDA dietary guidelines and is for general educational purposes only. It is...