The Health Habit | Brain Fog, Natural Medicine, Mindful Body, Nervous System, Healthy Meals

37 | How Processed Foods Quietly Damage Gut Health

You can be doing your best to eat well and still feel bloated, sluggish, or out of sync with your body.
 
In this episode, we explore how everyday processed foods can subtly disrupt digestion over time, even when you care deeply about your health. This conversation isn’t about fear, restriction, or moralizing food choices, it’s about understanding what’s happening inside your body so nourishment can start to feel easier and more intuitive.
 
We’ll break down why gut health plays such a central role in energy, mood, cravings, and consistency, especially in our modern world. You’ll learn how frequent exposure to ultra-processed foods can shift the gut microbiome, impacting how satisfied and regulated you feel after meals.
 
We’ll also talk through how whole-food diets naturally support balance by providing the nutrients your body actually recognizes. From there, I explain what a realistic diet for healthy gut looks like when consistency matters more than intensity.
 
You’ll hear how digestive health is influenced not just by what you eat, but by how often certain foods show up in your daily routine. We’ll explore why adequate fiber from real food is essential for microbiome diversity and gut resilience.
 
This episode reframes nourishment through the lens of holistic healing, reminding you that your body is not broken. When you focus on building healthy habits instead of chasing food rules, consistency becomes more natural.
 
At its core, this conversation reflects the principles of holistic nutrition and how they support long-term healthy living without burnout. The goal is not to eliminate foods, but to build awareness so your body can guide you toward what truly supports it.
 
But the opportunities don't stop there...
 
⭐ Get 1:1 Wellness Consistency Coaching
Together, we co-create a gut-supportive, food-first nutrition plan that fits your real life, not an idealized version of it. You’ll walk away with a simple and fulfilling Individualized health plan (which includes a Meal planning template you can use every single week), all designed to reduce overwhelm and support digestion, energy, and consistency.
Together, we focus on sustainable systems rather than restriction, simplifying the habits that help your mind, body, and schedule feel clear, calm, and nourished.
You can start your journey at TheHealthHabit.net/services.
 
⭐ Receive weekly email trainings
These emails are designed to help you integrate what you’re learning in real time, with grounded, wisdom-filled guidance that supports digestion, nourishment, and consistency - without the overwhelm. Each newsletter offers a practical layer of insight so the shifts we talk about on the podcast can actually take root in your daily life.
It’s one of the best ways to stay connected with this work.Join me at TheHealthHabit.net/newsletter.

36 | Why Your Gut Affects Your Mood More Than You Realize

Learn how gut health and the microbiome effect mental and emotional wellbeing.
 
In this episode, we explore why gut support is a powerful foundation for mental clarity, emotional balance, and consistent energy. If you’ve been eating “well” but still experience brain fog and feel overwhelmed or out of sync, this conversation will help you understand why food alone isn’t the full picture.
 
We’ll unpack how the gut microbiome quietly influences your mood, focus, and stress response. You’ll learn why the microbiome acts like a communication hub within your body, shaping how supported or depleted you feel throughout the day.
 
We’ll also break down the science behind the gut-brain axis, and why chronic stress, rushed meals, and inconsistent routines can disrupt this relationship. From there, we’ll talk through how a diet for a healthy gut doesn’t need to be complicated or restrictive to be effective.
 
You’ll hear how choosing gut healthy foods can support calmer digestion, steadier energy, and clearer thinking. We’ll also discuss why digestive health is about more than avoiding symptoms, and how it reflects the overall state of your nervous system and daily habits.
 
Along the way, I’ll share where fermented foods fit into a supportive routine, and when they’re helpful versus when they add unnecessary complexity. Everything we cover is rooted in creating holistic wellness that feels sustainable, not overwhelming.
 
At the heart of this episode is the reminder that healthy living grows from simple, repeatable choices, not perfection. When you focus on building healthy habits that honor your body’s signals, nourishment becomes intuitive rather than stressful.
 
This is holistic health made practical, food-first, and deeply supportive of the life you’re actually living.
 
But the opportunities don't stop there...
⭐ I have a 1:1 Wellness Consistency Coaching program that helps you integrate concepts like this into simple and personalized daily practices.Together we build you a Individualized health plan (which includes a Meal planning template you can use every single week). Simplifying the habits that help your mind, body, and schedule feel clear, calm, and nourished.
You can start your journey at TheHealthHabit.net/services.
 
⭐ PLUS you can unlock weekly email trainings that take each podcast topic one step deeper.
These newsletters provide grounded, wisdom-filled guidance to help you integrate meaningful shifts into your daily life. It’s one of the best ways to stay connected with this work.
 
Join me at TheHealthHabit.net/newsletter
📩 Got Questions or Topic requests? Email me at MariaBellavia@TheHealthHabit.net

35 | How to Build Gut Health with Real Food

If you want to build a food-first nutrition plan for long-term gut health, this episode is for you.
 
So many women are doing “all the right things” and still feel bloated, uncomfortable, or unsure whether they are truly eating healthy. In this conversation, we slow everything down and return to the foundations of gut health, so you can stop guessing and start nourishing your body with clarity and confidence.
 
We begin with a simple crash course on the digestive system, breaking down what actually happens when you eat and why digestion depends on more than just what’s on your plate. From there, we explore why soluble fiber is one of the most impactful nutrients for supporting digestion, energy, and long-term resilience.
 
You’ll learn how this type of fiber feeds the gut microbiome, supports the gut lining, and plays a role in regulating inflammation and comfort. We also talk through what a diet for a healthy gut can look like without becoming restrictive, overwhelming, or complicated.
 
This episode weaves together science and holistic nutrition, helping you understand how food choices influence digestion in a way that feels practical and empowering. We’ll explore examples of fiber rich foods and gut healthy foods, along with gentle ways to increase intake based on where your body is right now.
 
You’ll walk away with a clear understanding of how to support your gut using simple, repeatable choices, and why consistency matters more than perfection. This is about building healthy habits that feel sustainable and supportive, not chasing quick fixes.
 
If you’re ready to move toward healthy living that actually feels calm and grounded, this episode offers a clear starting point rooted in real nourishment and long-term health and wellness.
 
If you’re ready to build a food-first nutrition plan that fits your life and supports your gut and long-term health, Wellness Consistency Coaching is here to make that easier. Inside, we turn the approach you’re learning today into a personalized, grounded way of eating that removes guesswork and unnecessary supplements. You don’t have to figure it all out alone. Support is available when you’re ready to stop guessing and feel more confident in how you nourish yourself.🌟 Start your journey at Thehealthhabit.net/services

34 | My #1 Consistency Hack for Simplified Nutrition

You can build nourishing nutrition without much effort.
I drop a nutrition wisdom BOMB that makes eating healthy feel simple. You’ll learn how to create healthy meals without overthinking every ingredient or spending hours in the kitchen. We explore how thoughtful meal planning frees up your mind, lowers stress, and gives your week a softer rhythm.
 
We’ll talk about why so many women feel weighed down by decision fatigue, especially when every meal choice feels like it matters. And we’ll lean into the truth that your body thrives when your choices are rooted in simple whole-food diets rather than pressure or perfection.
 
If you’ve been craving a more grounded approach to a healthy diet, this episode offers the clarity you’ve been needing. You’ll hear how nutrient-focused routines support gut healthy foundations and help the nervous system feel steadier throughout the day. I’ll show you how to rely on nutrient-dense foods and everyday habits that support healing without complication.
 
We’ll also explore how to build a relationship with natural food that feels easeful rather than overwhelming. These ideas make healthy eating feel more intuitive and help you return to mindful eating practices without force or rigidity.
 
At the heart of this conversation is the reminder that healthy living grows from the small, consistent choices you make each day. When you trust the quiet power of holistic nutrition, you give your body the nourishment it has been asking for. And when you approach healing through holistic wellness, your entire life begins to feel more grounded and supported.
 
If you’re ready to streamline your meals and finally make nutrition feel easy, this episode will give you the exact starting point.
 
But the opportunities don't stop there... 
⭐ This is only the tip of the iceberg inside my 1:1 Wellness Consistency Coaching program.
I guide you through the process of creating a simple and fulfilling Individualized health plan. We simplify the habits that help your mind, body, and schedule feel clear, calm, and nourished. Building you the healthy lifestyle of your dreams
Start your journey at TheHealthHabit.net/services.
 
⭐ PLUS I launch weekly email trainings that take each podcast topic one step deeper!
These weekly email newsletters provide grounded, wisdom-filled guidance to help you integrate meaningful shifts into your daily life. It’s one of the best ways to stay connected with this work. Join me at Thehealthhabit.net/newsletter

33 | Is Milk Thistle the Best Herb for Liver Support?

Milk thistle has become one of the most talked-about liver supporting tools in the herbal world, but most women still don’t understand what this plant actually does inside the body.
In this episode, we break down the science behind milk thistle so you can finally understand how this gentle form of natural medicine supports detoxification and cellular repair.
You’ll learn why milk thistle became a classic in holistic medicine and how its protective effects on liver cells make it one of the most trusted natural remedies today. We’ll also explore the connection between daily nourishment and optimal liver function, so you can make choices that actually support your long-term wellness.
If you’ve ever wondered whether certain liver health supplements are worth your time, this episode will give you clarity and help you make more aligned decisions. We’ll look at how milk thistle fits into modern alternative health practices, and why so many women now seek gentle herbal remedies before turning to more aggressive interventions.
You’ll hear how this herb is bridging modern herbalism and western healthcare. This will be especially helpful if you’re curious about how a trained herbalist evaluates and uses milk thistle for a holistic approach to liver support.
 
By the end, you’ll understand why milk thistle remains a powerful ally for natural healing and how to start using it in a way that feels aligned and sustainable.
If you’re ready to stop guessing and finally build a routine that supports your energy, hormones, and mental clarity, my 1:1 Wellness Consistency Coaching can help. Inside this program, we create an individualized health plan built around simple habits, grounded nutrition, and practical herbal support so you can feel clearer, calmer, and more connected to your body. Head to thehealthhabit.net/services to get started.

32 | Is Your Liver Wrecking Your Cognitive Function?

If you’ve been wrestling with brain fog and emotional overwhelm - this episode may be the missing puzzle piece.
 
Because the truth is… your clarity struggles might not be coming from your brain at all. In this episode we explore the powerful, often ignored connection between liver function, the nervous system, and your overall cognitive function.
 
When the liver becomes overloaded, it can trigger systemic inflammation, disrupt the blood-brain barrier, alter the gut microbiome, and send stress signals straight into the brain. And when that happens, your emotions, energy, stress resilience, and mental clarity all struggle.
 
But here’s the empowering part:
Just one simple grounding practice can support both your liver and your nervous system - bringing you back to clearer thinking, calmer emotions, and a more regulated internal state.
 
Inside this episode, you’ll learn:
✨ The bidirectional relationship between your liver and your nervous system
✨ How oxidative stress and chronic inflammation disrupt brain health
✨ Why your liver’s detox pathways are essential for strong cognitive function✨ A grounding breathwork practice that stimulates the vagus nerve and restores calm✨ How small healthy habits create big shifts in clarity and stress management✨ Why a truly holistic approach must include nervous-system support - not just nutrition
 
If you’ve been trying to “think clearer,” “feel calmer,” or “reduce overwhelm” without addressing your liver… this episode is your turning point.
 
Mind, body, and emotions are never separate. And when you support the liver–brain axis, your whole system feels more grounded, present, and aligned.
 
If your body has been whispering “this is what I’ve been missing,” then you don’t need to piece together your healing alone.
 
Inside Wellness Consistency Coaching, we build individualized health plans that support your liver, your nervous system, your emotional health, and the simple daily rhythms that make your wellness feel easy and sustainable.
You’ll get personalized routines, calming practices, nutrition guidance, and mindful health solutions that help your body feel safe, supported, and deeply regulated - every single day.
 
🌿 Start your journey at: TheHealthHabit.net/services
 
Your clarity, consistency, and calm are just one aligned step away.
 

31 | 1 Nutrition Shift to Reduce Inflammation, Boost Energy & Clear Brain Fog

If you’ve been feeling inflamed, foggy, tired, or out of sync with your mindful body, this episode is going to feel like a breath of clarity.
 
Today, we’re breaking down the one nutrition shift that supports healthy eating, stabilizes your energy, reduces inflammation, and helps you feel more grounded in your daily routines.
 
You’ll learn why most women are calorie-sufficient but nutrient-deficient - and how simple, whole-food choices can transform your metabolism, your mood, and your mental clarity.
 
We’ll explore how nutrient-dense foods naturally support gut health, sharpen your focus, and help you build a more healthy diet without restriction, overwhelm, or complicated rules.
 
You’ll also hear how the longevity-rich, Blue Zone-inspired approach to whole-food diets can improve blood sugar balance, lower cortisol, enhance sleep, and support long-term healing. And - because you know I’m all about practical wisdom... you’ll walk away with a simple swap you can make at your next meal that immediately boosts energy, reduces brain fog, and nourishes your body with natural food that truly supports you.
 
Whether you’ve struggled with cravings, inconsistent energy, or decision fatigue, this episode shows you how holistic nutrition and thoughtful meal planning can make healthy living feel lighter, simpler, and more aligned with your wellness goals.
 
✨ Inside the episode you’ll learn:
How nutrient-rich meals feed your brain, metabolism, and gut
Why healthy meals are less about calories and more about nourishment
A practical, real-life example of how to build a nutrient-dense plate
How an individualized health plan helps you stay consistent
Why pairing mindfulness with nutrition creates deeper, lasting change
 
And if you’ve been craving more guidance, you’ll also hear why my 1:1 coaching program begins with personalized meal planning, a custom meal planning template, and a simple whole-food system designed to support your digestion, hormones, and energy - without restriction or confusion.
 
💚 Start your wellness consistency journey at TheHealthHabit.net/Services 

30 | Can Holistic Health and Modern Medicine Work Together?

What really is holistic health? And how can we use it alongside modern medicine to maximize our health and wellness?
 
In this episode of The Health Habit, I break down the four pillars of the holistic approach and explain why over-relying on modern medicine is making us sicker.
 
You'll learn how practices like herbal medicine, mindfulness, whole-food diets, and holistic nutrition create balance across your body systems. Supporting natural healing, emotional well-being and overall wellness. We’ll explore why healthy habits like healthy eating and mindful self-compassion impact your health more than most supplements ever could.
 
Whether you’re exploring alternative health practices for the first time or simply looking for mindful health solutions that actually work - this is your invitation to bring more clarity into your wellness journey. Let's develop mindful bodies and healthy lifestyles without rejecting modern care.
 
💚 Listen now and learn how natural medicine and modern tools can work in harmony to support your healing.
 
Ready to receive guidance and a clear, science-backed health plan? Sign up for 1:1 Wellness Consistency Coaching today at Thehealthhabit.net/services 

29 | Are Detox Diets Worth It? Herbal Remedies & Natural Detox Support Explained

Let’s talk Detox - without the hype. In this episode of The Health Habit we’re breaking down what detoxification actually is, how your body handles it daily, and whether popular detox diets are really worth your time.
 
We’ll explore how the liver, kidneys, gut, and even skin work together to naturally eliminate toxins. Plus, I share powerful herbal remedies from the world of herbalism—including the class of herbs known as alteratives - that support your body’s natural cleansing process without the extremes.
 
You’ll also get a grounded, holistic view of how detox ties into gut health, inflammation, cellular repair, and the immune system. We’ll talk herbs for detox, how to gently nourish your body with natural medicine, and how to adopt more wellness into your life.
 
✨ Whether you're looking to build healthy habits, embrace holistic nutrition, or ditch the quick fixes in favor of sustainable healthy living, this episode will help you feel more confident in your choices and connected to your mindful body.💚 Ready to stop starting over and finally feel consistent in your wellness?
My 1:1 Wellness Consistency Coaching was made for women ready to ditch the guesswork, align their health with their values, and feel energized and empowered again. You'll get a personalized plan rooted in holistic medicine, nutrition, and sustainable rituals - so you can finally create the vibrant, grounded lifestyle you’ve been craving.

28 | Why I Don’t Recommend Calorie Counting - And What to Do Instead

Calorie counting might look like the key to a healthy diet or weight loss, but what if focusing on numbers is actually keeping you stuck?
 
In this episode, I break down why traditional calorie counting and macro counting can create more stress than success - and what to focus on instead for real, lasting results.
 
You’ll learn how holistic nutrition, nutrient-dense foods, and a balanced whole food diet do far more for your body than obsessing over macronutrients ever could.
 
Discover how to use meal planning and healthy eating to lose weight while honoring your body’s natural cues, building healthy habits, and creating a more mindful body connection.
 
If you’re ready to move beyond diet drama and find freedom in your nutrition, wellness, and healthy living journey, this episode will help you reconnect with food as natural medicine and guide you toward a more sustainable, fulfilling approach rooted in holistic medicine and self-trust.
 
💚 Ready to take the next step?
Join my FREE Wellness Consistency Workshop to the roadmap to lasting wellness and learn how to overcome the most common wellness goal mistakes.