The Elevated Health Podcast

When you’re sick, you probably expect the scale to go down. After all, you’re eating less, moving less, maybe even sweating or dehydrated.
 
So why does the number sometimes go up?
 
In this mini episode of The Elevated Health Podcast, Amanda Jones, nurse practitioner, breaks down the real physiology behind illness-related weight gain — including inflammation, fluid retention, stress hormones, slowed digestion, glycogen storage, medications, and immune system activation.
 
You’ll learn:
 
why inflammation can make you feel swollen or “puffy”
how cortisol and stress hormones affect fluid balance
why eating less doesn’t always equal immediate weight loss
the role of hydration, sodium, glycogen, and digestion
why the scale is measuring far more than body fat
 
 
If you’ve ever stepped on the scale during a cold, allergy flare, pregnancy, autoimmune flare, or stressful week and thought “this makes no sense,” this episode is for you.
 
Because sometimes your body is trying to heal — not trying to lose weight.
 
#weightloss #inflammation #wellness #nutrition #podcast #healthpodcast #hormones #immunesystem #metabolism #fluidretention #womenshealth #longevity

In this episode Amanda Jones, a nurse practitioner and founder of Elevated Health, cuts through marketing noise to help you make calmer, smarter choices at the grocery store. She explains what GMOs (or "bioengineered" foods) actually are and why current evidence shows they’re safe and nutritionally similar to non-GMO versions.Amanda breaks down the broad term "processed foods" and explains the difference between helpful processing (like freezing vegetables) and ultra-processed foods designed to be hyper-palatable and easy to overeat. She encourages listeners to focus on the role a food plays in their overall pattern rather than labeling foods as strictly good or bad.Practical tips include flipping the package to read the ingredient list (ingredients are listed by weight), asking whether you could make it at home, and prioritizing foods closer to their original form most of the time. The episode emphasizes consistency over perfection: small, repeatable choices build better health over time.

In this episode Amanda Jones explains why pregnant people often feel like they get sick more frequently: pregnancy doesn’t weaken the immune system, it shifts it. To protect both parent and baby the body moves from a more aggressive, inflammatory response (Th1) toward a more tolerant, antibody-driven response (Th2), which can make viral infections, allergies, and fatigue more noticeable or prolonged.The episode covers common experiences—longer-lasting colds, worse allergies, increased fatigue—and why those happen. Amanda shares practical, evidence-based steps to support immune function during pregnancy, including prioritizing protein intake, optimizing key micronutrients (vitamin D, zinc, magnesium, and choline), protecting sleep, and supporting gut health with fiber and probiotics.She emphasizes realistic strategies for each trimester (ways to get tolerable protein sources when nausea is present, foods high in choline like eggs, and gentle solutions for constipation) and encourages communication with your obstetric provider about supplements and symptoms.The message is reassuring: these changes are an intentional and complex adaptation to pregnancy, not a sign of failure. The episode mixes science with everyday tips to help pregnant listeners feel understood and better equipped to support their health.

In this episode Amanda Jones reframes muscle as a powerful metabolic and endocrine organ — not merely for movement or aesthetics. Muscle helps clear glucose from the bloodstream via GLUT4 transporters, supports hormone balance, and plays a key role in long-term health, insulin sensitivity, and weight management.Practical strategies include prioritizing protein (a starting target of about 100 grams per day), aiming for roughly 100 grams of carbohydrates, and adding consistent resistance to your routine. Resistance doesn’t require a gym: bodyweight exercises, resistance bands, ankle weights, stairs, or short bursts of added load while doing daily tasks all count.Be mindful with appetite-suppressing medications (GLP-1s) — they can reduce protein intake and accelerate muscle loss if you’re not intentional. Women should note hormonal fluctuations and age-related muscle decline (often starting after age 25), so intentional fueling and resistance are especially important.For better blood sugar control, especially if you have insulin resistance, try short activity after carbohydrate-containing meals — a brief walk, calf raises, or a few squats can help muscles use glucose more effectively.To start: increase protein, include regular resistance (even small, frequent efforts), and move a bit more throughout the day to improve metabolic flexibility and overall wellbeing.

In this mini-episode of the Elevated Health Podcast, we explain how histamine — released during allergic reactions — can trigger not only sneezing and itchy eyes but also increased nervous system arousal, irritability, and anxiety. Youll learn why histamine acts as both an immune signal and a brain neurotransmitter that heightens wakefulness and sensory sensitivity.The episode covers how inflammation and poor sleep from congestion amplify anxiety-like symptoms, and why hormonal interactions (especially between histamine and estrogen) can make symptoms fluctuate across the menstrual cycle or pregnancy. It emphasizes that anxiety can have physiological drivers beyond purely psychological causes.Practical, easy strategies are offered: reduce allergen exposure, support nasal airway health with saline rinses and positional changes, and consider appropriate antihistamines for daytime or nighttime relief. The host encourages listeners to track patterns, discuss options with their healthcare provider, and reach out with questions or episode ideas.

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.

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

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.
 
 
 

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.

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