You know that feeling when the holidays are coming… and instead of excitement, your brain jumps straight to, “Oh no. The food. The gatherings. The questions. The stress.”

Everyone else seems to be dreaming about cookies and cozy dinners — meanwhile, you’re mentally mapping out which dishes you’ll have to avoid, who’s going to forget your sensitivities again, and if you'll leave a meal yet AGAIN hungry, grumpy, and honestly? Feeling alone.

Everyone else is piling their plates high with Grandma’s stuffing and your brain is spinning: Is there anything here I can eat? Should I say something? Will I look rude? Am I overreacting?

It’s the comments about the food.

And let’s be real — half the stress isn’t even the food.

“What, you can’t eat this either?”

“Are you sure you’re not being dramatic?”

“I made it gluten free… except for the breadcrumbs.”

You know the drill.

So today I want to give you low-anxiety, high-clarity tips for navigating gluten free holidays (and grain free and dairy free) — even when absolutely no one else eats the way you do.

We’re going to talk about:

✨ How to get clear on what you need — before you ever talk to anyone else

✨ Who is actually worth having a conversation with (and who… isn’t)

✨ Why your food choices trigger other people’s insecurities — and how to not take that on

✨ What to say when you need support

✨ And how to walk into any gathering already fed, prepared, and confident so you’re not relying on the buffet table to save you

Because here’s the truth: You’re not asking for anything unreasonable.

You’re not being high-maintenance.

And you deserve to enjoy the holidays, too, without the anxiety spiral.

Let’s get into my top Gluten Free Holiday Tips so you can actually make the season feel fun again.

00:00 - Introduction: Navigating Holiday Stress

00:58 - Understanding Your Needs

01:50 - Welcome to the Better Belly Podcast

02:58 - Three Essential Tips for Gluten-Free Holidays

05:47 - Tip 1: Clarify Your Needs

13:50 - Tip 2: Identify Your Allies

18:31 - Tip 3: Fill in the Gaps Yourself

21:35 - Encouraging Stories and Final Thoughts

23:40 - Join the Better Belly Blueprint

25:52 Conclusion: Empower Your Holidays

• 171// 3 Dairy Free Foods for Creamy Cheese, Sauces, and PIZZA
• 172// My Top 10 QUICK Gluten Free Snacks to Buy
• 205// My 5 Favorite Grain Free Bread Recipes for a Healthy Gut
• 170// 5 Tips to Go Gluten Free & Grain Free with EASE

Option #1) 👉 Join the

Have you ever tried to travel with food sensitivities, and it was so hard to eat within your guidelines that you simply gave up (or just couldn't find a way to do it)?

For me, I'm gluten free, dairy free, and grain free — or I know that one wrong restaurant choice means bloating, constipation, acid reflux, or feeling totally wrecked for the next 2-7 days.

Suddenly a trip that’s supposed to be fun becomes a game of, “What can I actually eat?”

If you’ve ever Googled things like gluten free travel tips, dairy free travel tips, healthy travel snacks, traveling with food restrictions, or even how to avoid bloating while traveling — this episode is for you.

Traveling with food sensitivities does not have to be stressful. You don’t need to simply eat less and feel hungry all the time. And you absolutely do not need to spend your whole vacation worrying about where the next meal is coming from.

Today, I’m sharing my 5 best tips for traveling with food sensitivities — the exact strategies I use as someone who eats gluten free, dairy free, mostly grain free, AND still wants to enjoy good food, feel amazing, and not get stuck with bloating or symptoms the whole trip.

We’re going to talk:

• What foods to pack (and why your purse is basically your emergency blood-sugar kit)
• How to pick restaurants when you’re gluten free, dairy free, or avoiding sauces, breading, or mystery oils
• Which cuisines are secretly the easiest to eat out with food sensitivities — and which ones will sabotage you fast
• How to build simple, safe travel meals so you feel good the whole trip
• And how to manage food sensitivities on vacation without being the “difficult” one in the group.

If you’ve ever felt overwhelmed by eating out, nervous about traveling with food allergies, or tired of coming home from a trip feeling heavy, bloated, or off — this episode is for you.

00:00 - Introduction: Traveling with Food Sensitivities

01:03 - Top 5 Tips for Traveling with Food Sensitivities

02:08 - Welcome to the Better Belly Podcast

03:16 - Personal Strategies for Low-Anxiety Travel

05:11 - Tip 1: Bring Your Own Food

08:31 - Tip 2: Pack Food in Small Containers

11:48 - Tip 3: Choose the Right Restaurants

18:25 - Tip 4: How to Scan Menus

22:05 - Tip 5: Staying at Airbnbs or Other Homes

32:29 - Conclusion: Taking Ownership of Your Health

• 232// Is Sodium Deficiency Causing Your Bloating and Constipation?

Option #1) 👉 Join the Better Belly Blueprint today!

• Want to learn how BBB works? Watch this FREE training walking you through how to heal, once and for all!

Option #2) 👉 Work long-term, 1:1 with me as a

Have you recently switched to a dairy-free diet and suddenly realized your old protein powder is off the table?

Or maybe you’ve heard that most conventional protein powders are loaded with fillers, artificial sweeteners, gums, and even heavy metals — and now you’re wondering what safe, clean protein powder alternatives you’re actually supposed to buy.

If you’re anything like me — or my clients — you’re probably standing in the protein aisle (or scrolling on Amazon) feeling completely overwhelmed.

There are so many options… and let’s be honest: not all of them taste great, and not all of them are good for your gut.

That’s why today, I’m breaking down the top 10 healthy, dairy-free, gluten-free, gut-friendly protein powders that my clients and I personally use and love.

I’ll walk you through:

• who each powder is best for,
• why my clients liked it,
• and what makes each one a great fit for sensitive digestion.

And make sure you stay until the end — because I’m revealing the TOP recommendations LAST.

I’ll also give you a quick summary of which protein powders to try first depending on what’s going on in your body — whether you’re dealing with candida, want the best plant-based options, or you need something for a super-sensitive gut.

As we head into the holiday season — with travel, treats, and routine changes — I hope these recommendations give you easy, delicious ways to support your gut, your energy, and your taste buds.

00:00 - Introduction to Dairy-Free Protein Powders

00:49 - Top 10 Healthy Protein Powders Overview

03:03 - Client Recommendations and Insights

04:08 - Whole Betty Vanilla Protein

06:22 - Organic Pumpkin Seed Protein

08:15 - Hemp Protein

10:18 - Flav City Almond Protein

12:35 - Paleo Valley Beef Protein

19:11 - True Nutrition Custom Protein Builder

21:57 - Exploring Protein Flavors and Sweeteners

22:27 - Understanding Gut Health and Sweeteners

23:25 - Customizing Your Protein Blend

23:53 - Nutrition Facts and Ingredient Insights

24:27 - Boost Options and Their Effects

26:28 - Recommendations for Protein Powders

27:33 - Collagen Protein: Benefits and Considerations

29:11 Top Protein Powder Picks

36:32 - Final Thoughts and Resources

• 234// Symptoms of Candida Overgrowth, How to Test for Candida, and Why the Candida Diet and Candida Cleanses Don't Work 😱(+ What to Do Instead!)
• 178// Why Constipation Medicine and Laxatives Are Not Helping
• 148// The Oxalate Episode: Why You Should Care About Oxalates
• 171// 3 Dairy Free Foods for Creamy Cheese, Sauces,...