The Elevated Health Podcast

The Day-After Reset: 4 Simple Steps to Bounce Back

In this episode Amanda Jones, nurse practitioner and host of the Elevated Hill podcast, reassures listeners that a weekend of different food, drink, or sleep doesn’t erase long-term progress. The focus is on what to do next, not punishing yourself.She explains common physiologic reasons you might feel off—blood sugar swings, dehydration, inflammation, and poor sleep—and why those symptoms (fatigue, cravings, bloating, brain fog, puffiness) are normal and reversible.Amanda walks through a simple four-part reset to recover quickly and intentionally: prioritize protein at meals to stabilize blood sugar, rehydrate with water and electrolytes, move gently to improve circulation and insulin sensitivity, and return to normal, balanced meals without restriction.The episode emphasizes mindset: avoid spiraling into restriction or overexertion, break the start-over cycle, and instead keep returning to baseline consistently. Small, consistent choices after a weekend are what build lasting health.

Seed Oils vs Butter: Are Seed Oils Actually Bad for You?

Are seed oils actually bad for you, or is this just another nutrition myth?
In this episode, Amanda breaks down the science behind seed oils, omega-6 fats, inflammation, and cooking oils. We compare seed oils to butter, olive oil, and animal fats, explain oxidation and smoke points, and cover newer topics like C10 from dairy and the dairy fat paradox.
 
A clear, practical guide to choosing fats without fear or confusion.
 
Keywords: seed oils, cooking oils, omega-6, inflammation, butter vs olive oil, healthy fats, dairy fat paradox, metabolic health, nutrition myths

Part 2: Maslow’s Hierarchy of Needs, with Sarah Patschke, LCSW

This episode uses that image to show how basic needs — and missing ones — shape mental health.
Hosts Amanda Jones and guest Sarah Patschke continue the series on Maslow’s hierarchy of needs, moving up from survival and safety into love and belonging, self‑esteem, and self‑actualization. They explore how connection, confidence, and purpose support well‑being and what happens when those needs go unmet.
The conversation covers scarcity and “tunnel vision” (from Hidden Brain), the public‑health effects of loneliness (exacerbated by COVID), and why multiple layers of social contact — close relationships, regular social interaction, and group belonging — protect mental health. They also talk about how friendships, community roles, and clear values can ease the pressure on a single relationship to meet all needs.
On esteem, Amanda and Sarah discuss imposter syndrome, perfectionism, and how control, criticism, and disrupted social learning after COVID can drive anxiety. Practical steps include checking and stabilizing foundational needs, doing introspective work to name values and strengths, finding supportive people, setting boundaries, asking for help, and using tools like CBT or counseling when needed.
The episode closes with a reminder that growth is gradual and nonlinear: self‑actualization is a process of becoming who you’re capable of being, and rebuilding connection, confidence, and meaning happens one step at a time.
Link to image of Maslow’s Hierarchy: https://en.wikipedia.org/wiki/Maslow%27s_hierarchy_of_needs#/media/File%3AMaslow's_Hierarchy_of_Needs_Pyramid_(original_five-level_model).png
Hidden Brain Episode 65: “Tunnel Vision” available wherever you listen to podcasts.
 
 
 

Drink Smarter: Alcohol, Blood Sugar & Hangxiety Explained

In this episode Amanda Jones explores how alcohol affects metabolic health, blood sugar, sleep, hormones and anxiety ("hangxiety"). She explains why the liver prioritizes clearing alcohol over making glucose, how different drinks can cause blood sugar spikes or drops, and why alcohol can disrupt sleep and hormone balance.The episode breaks down short- and long-term effects—like higher morning glucose, increased cravings, disrupted cortisol rhythm and possible insulin resistance—and offers practical, non-judgmental strategies to reduce harm while still enjoying social occasions.Key tips include eating 30–40 grams of protein before drinking, choosing low-sugar drinks (dry wines, spirits with soda and citrus), spacing drinks with water or electrolyte beverages, eating a meal beforehand, and adding light movement after meals. Amanda emphasizes realistic, sustainable choices and self-compassion rather than perfection.

Part 1: Maslow’s Hierarchy of Needs, with Sarah Patschke, LCSW

In this episode, Amanda Jones sits down with licensed clinical social worker Sarah Patschke, LCSW, to explore how Maslow’s Hierarchy of Needs shows up in real life — especially for college students navigating stress, sleep deprivation, and unstable routines.
 
They discuss how foundational needs like sleep, nutrition, physical safety, and reproductive health directly influence mental health, academic performance, and emotional resilience. Sarah shares frontline experiences from her work in university counseling and integrated health, including stories of student-athletes struggling with inadequate calorie intake and students relying on campus food pantries to meet basic needs.
 
The conversation explores how physiological and safety needs form the base of mental well-being, and why issues like chronic stress, food insecurity, and lack of sleep can make it difficult to focus, regulate emotions, or pursue higher goals.
 
Amanda and Sarah also discuss:
 
How Maslow’s Hierarchy of Needs applies to modern life
The connection between unmet basic needs and anxiety or depression
How early life instability and foster care shape a person’s sense of safety
Practical tools like cognitive behavioral techniques and small routine shifts that help restore stability
 
 
This episode is Part 1 of a two-part series on Maslow’s hierarchy. In Part 2, they move up the pyramid and explore belonging, self-esteem, and self-actualization — along with practical ways individuals and communities can support these needs.
 
Listeners are encouraged to reflect on their own foundational needs and revisit the classic Maslow framework (link below) as well as check out the Hidden Brain episode referenced in the conversation (Episode 65 “Tunnel Vision”)
 
https://upload.wikimedia.org/wikipedia/commons/6/60/Maslow%27s_Hierarchy_of_Needs.svg
 

Heart Disease Prevention: Beyond Cholesterol with Dr. Bruce Clarke

Heart disease is the leading cause of death—but much of it is preventable.
 
In this episode, Amanda sits down with family physician Dr. David Bruce Clarke to discuss cardiovascular health through a modern, prevention-focused lens. With additional training through the Institute for Functional Medicine (IFM), Dr. Clarke blends traditional primary care with deeper metabolic evaluation to identify risk earlier.
 
They explain why basic cholesterol numbers don’t tell the full story and how inflammation, endothelial damage, insulin resistance, and chronic stress drive plaque formation long before symptoms appear. You’ll learn why LDL and HDL are only part of the picture and how metabolic dysfunction quietly increases long-term heart risk.
 
The conversation explores advanced cardiovascular testing beyond a routine lipid panel, including ApoB, Lipoprotein(a) [Lp(a)], NMR lipids, hs-CRP, fasting insulin, A1C, coronary calcium scoring, and carotid imaging.
 
They also discuss practical prevention strategies—nutrition changes, reducing processed carbohydrates, resistance training, sleep optimization, stress reduction, and when medications like statins or low-dose aspirin are appropriate.
 
The takeaway: heart disease develops over decades, but so does prevention. Earlier, broader evaluation combined with sustainable lifestyle changes can significantly reduce cardiovascular risk.

Why You’re Not Losing Weight: Insulin Resistance, Hormones, Muscle & the Willpower Myth

Why are you eating healthy, counting calories, exercising, and still not losing weight?
 
In this episode, we explain the physiology behind weight loss resistance — including insulin resistance, cortisol, thyroid adaptation, perimenopause, and metabolic slowdown from chronic dieting.
 
You’ll learn:
 
• How elevated insulin blocks fat burning
• What Set Point Theory means for weight regain
• Adaptive thermogenesis and reduced metabolic rate
• Why skeletal muscle improves insulin sensitivity and glucose disposal
• How stress and poor sleep increase hunger hormones
• A practical framework using approximately 100 grams of carbohydrates and 100 grams of protein to support metabolic health
• When medications like glucagon-like peptide-1 receptor agonists (GLP-1), metformin, and pioglitazone may help improve insulin sensitivity
 
This episode is especially relevant for women navigating perimenopause, insulin resistance, weight gain, and hormonal changes.
 
If you feel stuck despite “doing everything right,” this episode will help you understand why — and what you can control to improve fat loss and metabolic flexibility.
 
Your metabolism is adaptive. When you change the inputs, the physiology can change.

Fatty Liver Disease Explained: The New Names (MASLD & MASH) and What They Mean for Your Metabolic Health

Fatty liver disease has a new name — actually, two.
In this episode, we explain the shift from NAFLD to MASLD and MASH, what these updated terms mean, and why the change reflects a deeper understanding of metabolic dysfunction.
You’ll learn:
• Why NAFLD was renamed MASLD• The difference between MASLD and MASH• How insulin resistance drives fatty liver disease• Why you do not have to drink alcohol or be obese to develop fatty liver• The connection between triglycerides, cholesterol, and liver health• How fatty liver impacts hormones and long-term cardiovascular risk• Evidence-based strategies to reverse early liver dysfunction
Fatty liver is not just a liver condition. It is a metabolic condition.
If you have elevated liver enzymes, high triglycerides, insulin resistance, type 2 diabetes, or central weight gain, this episode will help you understand what is happening beneath the surface and what you can do about it.

ADHD Treatment & Strategies: Sleep, Medications & Practical Tools with Shelly Moss, LCSW (Part 2)

How is ADHD treated in adults — and what actually helps?
In Part 2 of our ADHD series, Amanda Jones and Shelly Moss discuss practical strategies for managing ADHD, including medications, sleep optimization, and nervous system regulation.
You’ll learn:
• The difference between stimulant and non-stimulant medications• How stimulants affect dopamine and focus• Why sleep is foundational for executive function• The role of magnesium and nervous system support• Behavioral tools for organization and task initiation• When lifestyle interventions make the biggest impact
ADHD management is not one-size-fits-all. Effective treatment often combines medication, structure, sleep, and emotional support.
If you resonated with Part 1 and want to understand what real-world ADHD support looks like, this episode provides practical, evidence-informed guidance.

ADHD in Adults: Symptoms, Focus & Executive Dysfunction with Shelly Moss, LCSW (Part 1)

ADHD in adults is often misunderstood — especially in women.
In this episode, Amanda Jones sits down with licensed clinical social worker Shelly Moss, LCSW, to explore adult ADHD, executive dysfunction, and how symptoms often overlap with anxiety and depression.
You’ll learn:
• What ADHD looks like in adults• Why many women are diagnosed later in life• The difference between distraction and executive dysfunction• How ADHD affects dopamine, motivation, and focus• Why anxiety and ADHD are often confused• How nervous system dysregulation complicates symptoms
ADHD is not a character flaw. It is a neurobiological pattern that affects attention, organization, and emotional regulation.
If you struggle with focus, overwhelm, procrastination, or feeling chronically behind, this episode provides clarity and validation.
Part 1 lays the foundation for understanding ADHD before diving into treatment strategies in Part 2.