Got a question? Send Audrey a Text and she will answer in an episode.

You went to be on time. Maybe you were even "out" for 8 hours. So why don't you feel rested?

In this episode, Audrey explains what happens during normal sleep cycles, why sedation is not synonymous with restorative sleep, and how medications, supplements, alcohol, light exposure, caffeine, food, stress, and metabolic health may influence how you feel the following morning.

You will learn:

• What sleep architecture means and why it matters
• Why eight hours in bed may not equal eight hours of sleep
• How morning, midday, and evening light help regulate the circadian rhythm
• Why dimmer evenings are just as important as brighter days
• How caffeine can affect sleep even when you fall asleep easily
• Audrey’s updated Bulletproof Sleep Protocol
• How Audrey uses magnesium glycinate, melatonin, 5-HTP, calming herbs, and taurine
• What nighttime heat, hunger, or sudden alertness may reveal
• Why fatigue can persist even after sleep improves
• When lab patterns, nutrition, metabolic function, or total stress deserve a closer look

Download the Metabolic Scorecard:
https://autoimmunerev.kartra.com/page/tag90

Book a Root Cause Review:
https://audreychristie.com/work-with-audrey

Research and Sources

• [NHLBI: Sleep Deprivation and Deficiency](https://www.nhlbi.nih.gov/health/sleep-deprivation)
• [CDC: About Sleep](https://www.cdc.gov/sleep/about/index.html)
• [Effects of Light on Human Circadian Rhythms, Sleep, and Mood](https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/)
• [Late Wake Time Delays the Human Melatonin Rhythm](https://pmc.ncbi.nlm.nih.gov/articles/PMC3925652/)
• [Sleep Regularity and Mortality Risk](https://academic.oup.com/sleep/article/47/1/zsad253/7280269)
• [The Role of Magnesium in Sleep Health: A Systematic Review](https://pubmed.ncbi.nlm.nih.gov/35184264/)
• [Magnesium Bisglycinate and Poor Sleep: Randomized Controlled Trial](https://pubmed.ncbi.nlm.nih.gov/40918053/)
• [5-HTP: Biological Pathways, Uses, and Safety Considerations](https://pubmed.ncbi.nlm.nih.gov/33375373/)
• [Alcohol and the Sleeping Brain](https://pubmed.ncbi.nlm.nih.gov/25307588/)

This podcast is for educational purposes only and does not diagnose or treat disease or replace individualized medical care. Do not discontinue prescription medication or combine supplements with medication without consulting an appropriate professional.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

What if your most accessible nervous-system reset required no equipment, app, supplement, or complicated routine?

In this episode of the Root Cause Revolution podcast, I’m teaching my favorite place to begin: diaphragmatic breathing. This simple breathing technique can help interrupt the immediate stress response and influence autonomic regulation, heart-rate variability, and how your body responds in the moment.

We’ll move beyond the vague instruction to “take a deep breath” and practice breathing in a way that encourages the abdomen and lower rib cage to expand without forcing an oversized breath or lifting the shoulders.

In this episode, you’ll learn:

• Why diaphragmatic breathing is different from simply taking a big breath
• How shallow, upper-chest breathing can accompany a braced or stressed state
• How to use a comfortable four-count inhale and six-count exhale
• A beginning hand position for feeling abdominal and lower-rib movement
• An advanced technique using both hands to feel the rib cage expand laterally
• Why a longer exhale should feel relaxed rather than forced
• How to combine breathing with grounding and sensory awareness outside
• Why practicing while calm makes the technique easier to use during stress
• The important difference between an immediate nervous-system reset and addressing the root causes of chronic stress

A few minutes of slow breathing may help change your current physiological state, but it cannot correct under-fueling, mineral imbalance, poor sleep, blood-sugar instability, inflammation, overtraining, or an unsustainable workload.

If your body continually returns to a stressed or depleted state, a Root Cause Review can help you connect your symptoms, health history, nutrition, lifestyle, and available labs so you have clarity about what may be contributing and where to begin.

Research mentioned:

Effects of voluntary slow breathing on heart rate and heart-rate variability

Review of the psychophysiological effects of slow breathing

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

There is a particular kind of frustration that happens when you are doing most things right, but your body still seems less resilient than it used to be.

You are eating intentionally. You are exercising. You are taking magnesium. You are getting outside. Maybe your sleep is even improving.

And yet, you are slower to recover from workouts. Your brain feels tired. Your shoulders stay tense. You are waking up at odd hours, reaching for more caffeine, or feeling like ordinary life requires more effort than it should.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

Gallbladder problems are about much more than gallstones. In this episode of the Root Cause Revolution Podcast, Audrey Christie explains what the gallbladder actually does, why bile matters for digestion and elimination, and why digestive symptoms can continue even after gallbladder removal.

You’ll learn how the liver produces bile, how the gallbladder stores and concentrates it, and why bile is important for fat digestion, absorption of vitamins A, D, E and K, intestinal function, hormone metabolite elimination, and metabolic signaling.

Audrey also breaks down lesser-discussed gallbladder and bile-related patterns, including sludge, poor gallbladder emptying, altered bile flow, post-cholecystectomy diarrhea, fat intolerance, pale or greasy stools, bloating, reflux, urgency, and right-sided abdominal discomfort.

The episode also explores why gallbladder dysfunction may be connected to a larger metabolic pattern involving insulin resistance, weight cycling, rapid weight loss, diet quality, liver health, and digestive dysfunction.

SEO keywords: gallbladder problems, gallbladder removal, bile flow, gallstones, gallbladder sludge, post cholecystectomy diarrhea, bile acid diarrhea, fat digestion, pale stool, greasy stool, insulin resistance, gallbladder symptoms, root cause health, functional nutrition

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

Digestive problems do not always look like severe stomach pain. In this episode of the Root Cause Revolution Podcast, Audrey Christie breaks down five common signs that digestion may need support: bloating, reflux, abnormal stool patterns, increasing food intolerances, and hormonal symptoms.

You’ll learn why persistent bloating may reflect problems with digestion, fermentation or motility, why reflux is not simply a “too much stomach acid” problem, what your bowel movements can reveal about digestion and elimination, and why an ever-growing food restriction list may be a clue that something deeper has changed. Audrey also explains the connection between digestion, liver function, bile, the microbiome and hormone metabolism.

Instead of treating bloating, reflux, constipation, food reactions and hormonal symptoms as completely separate issues, this episode will help you begin looking for the larger pattern behind them.

If you are tired of guessing, cycling through supplements, or eliminating more and more foods without understanding why your symptoms persist, a Root Cause Review can help connect the dots. This review includes a health history and symptom assessment, available lab review, a 45 min session, and a personalized starter plan so you leave with clarity and a clear place to start.

Keywords: digestive health, bloating, acid reflux, constipation, stool health, food intolerances, hormone health, gut health, bile flow, root cause health, functional nutrition, digestive dysfunction

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

Today we're revisiting one of the most requested topics on this show: stomach acid. If you've been listening for a while, you know I did a deep dive on heartburn and PPIs a while back. Today is the 2026 update. What's changed, what's gotten clearer, and what I want you to know if you're still dealing with reflux, indigestion, or you're still on an acid-suppressing medication.

Let's bust the myth right out of the gate again, because it's still the most common misunderstanding I hear. Heartburn does not automatically mean you're making too much acid. Most of the time, it's the opposite. And I still see this taught to patients in exam rooms, in pharmacy pamphlets, in the way these medications are marketed. So today we're going deep. Mechanisms, testing, medication nuance, and what's actually changed in my clinical thinking since I first covered this.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

Your routine shouldn't only work when life is calm. Learn the 4 non-negotiables that keep you grounded through chaos, moves, and disrupted schedules.

Waiting for life to settle down before you restart your routine? It never actually settles down; it just changes shape. In this episode, Audrey breaks down the difference between a rigid schedule and a routine that actually survives real life, including the minimum version of morning light, movement, grounding, and gratitude that kept her connected to herself during a chaotic cross-country move.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

Today's episode is one that I've been meaning to do for a long time, and it might be one of the most important episodes I've recorded. We're talking about the five root causes behind nearly every chronic health problem I see in my practice.

Here's the thing that keeps coming up over and over in my practice. I will see 15 women in a single week. Pick any random 3: One has high blood pressure. One has PCOS. One has arthritis. Three completely different diagnoses, three completely different treatment plans from their conventional providers, often three completely different specialists. And when I sit down with each of them and we start looking upstream at what is actually driving what's happening in their body, they often have the same five imbalances. Sometimes four of the same five. Sometimes all five.

Different diseases. Same terrain.

In this episode, we cover: fatigue, Hashimoto's thyroiditis, cholesterol, psoriasis, migraines, insulin resistance, and anxiety.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.