Keep It Clear

The Real Reason You're Not Sleeping (And What to Do About It)

Sleep isn't just rest, and if you're struggling to fall asleep or stay asleep, your body is trying to tell you something.

Katie and Cris are getting into one of the most common issues they see with clients: sleep. In this episode, they break down what your body is actually doing while you sleep, why so many people are stuck in that wired-but-tired cycle, and what's really driving the problem — from blood sugar crashes and mineral imbalances to cortisol patterns and gut health. They also walk through their sleep supplement ladder so you know exactly what to try and when, without jumping straight to melatonin.

In This Episode We Cover

What your body is actually doing while you sleep and why cutting it short matters.
The three main types of sleep issues and what each one is signalling in the body.
How blood sugar instability, minerals, and cortisol patterns disrupt your sleep.
Bedtime hygiene habits that make a bigger difference than any supplement.
The sleep supplement ladder: from magnesium glycinate to melatonin and everything in between.
What functional tests can reveal about why your sleep won't stabilize.

Resources & Links Mentioned

The DUTCH Testing Package
The GI Map Testing Package
The HTMA Testing Package
Functional Blood Lab Bundle
Traditional Medicinals Nighty Night Tea
Traditional Medicinals Cup of Calm Tea
NFH Melatonin Spray

Work With Us + Connect

Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
Follow Katie on Instagram: @katiestewartwellness
Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

If your skin looks like three different people in a month, you're not imagining it, and your cycle is the reason why.

In this episode, Katie and Cris break down the four phases of your menstrual cycle and what each one is actually telling you about your skin. They cover the quick hormone 101 (estrogen, progesterone, testosterone, and the wildcard cortisol), what breakouts mean in each phase based on where they show up, and why the week before your period is the real stress test for your whole body. From jawline cysts to chin breakouts to that "good skin week" that vanishes, this episode will completely change how you read your cycle.

In This Episode We Cover

Why your skin reacts to the ratio between your hormones, not just one hormone at a time.
What's happening in your menstrual phase and why leftover cysts from your luteal phase show up here.
Why breakouts in your follicular phase ("good skin week") are a red flag for deeper imbalances.
How the testosterone spike at ovulation drives chin and jawline breakouts, especially with PMOS or blood sugar instability.
Why the luteal phase amplifies every imbalance already in your body and how to support it through the week before your period.
The hidden drivers that get blamed on hormones but are actually gut dysbiosis, sluggish detox, or blood sugar dysregulation.

Resources & Links Mentioned

The Cycle Almanac
Clearer Skin in 30 Dayshttps://katiestewartwellness.com/lp/acne-face-mapping
The HTMA Testing Package
The DUTCH Testing Package
The GI Map Testing Package
Acne face mapping guide

Work With Us + Connect

Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
Follow Katie on Instagram: @katiestewartwellness
Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Getting told your iron is low and handed a supplement isn't the whole story — and for a lot of people, it's actually making things worse.

Katie and Cris are diving deep into one of the most misunderstood minerals out there: iron. In this episode, they break down everything iron actually does in the body (hint: it's way more than energy), why low iron is rarely just about low iron, and why blindly supplementing without understanding the root cause can backfire fast. From gut infections and low stomach acid to estrogen dominance and pathogen load, this episode will completely change the way you look at your iron labs.

In This Episode We Cover

What iron actually does in the body beyond energy and oxygen transport.
Why low stomach acid is one of the most overlooked reasons you can't absorb iron.
How gut infections like H. pylori, candida, and parasites steal your iron.
Why supplementing iron with an active gut infection can make things worse.
What a complete iron panel actually looks like and which markers matter.
How heavy periods and estrogen dominance contribute to iron depletion.

Resources & Links Mentioned

The GI Map Testing Package
The HTMA Testing Package
Functional Blood Lab Bundle

Work With Us + Connect

Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
Follow Katie on Instagram: @katiestewartwellness
Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Katie and Cris are breaking down the lifestyle fundamentals that quietly make or break your skin (and why most people skip right past them in search of the next big thing). From how well you're chewing your food to when you're eating it, these are the foundational habits that support blood sugar, digestion, hormones, and yes, your skin. Simple, free, and wildly underrated — this episode is your reminder that the basics work when you actually do them.

In This Episode We Cover
Why chewing your food properly is the most underrated act of digestion.
How hydration actually works at a cellular level (and why coffee doesn't count).
The fruit rule and how food combining can reduce bloating and improve digestion.
Why meal timing matters for blood sugar, cortisol, and acne.
The PFF method (protein, fiber, fat) for stable blood sugar and clearer skin.
How to start stacking these habits one at a time without getting overwhelmed.
Resources & Links Mentioned
Clearer Skin in 30 Days
The Clear Skin Coach AI
Work With Us + Connect

Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
Follow Katie on Instagram: @katiestewartwellness
Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.

Katie and Cris sit down with Lindsay Nahmiache, CEO of Veriphy Skincare, a Canadian-founded, science-backed brand born out of research at the University of Guelph. In this episode, they get into why ingredient quality matters more than marketing hype, how to spot a white-labelled skincare product, and why less is genuinely more when it comes to your skin. Lindsay also shares what makes Canadian skincare standards different, why fragrance is a hormone disruptor you'll want to ditch, and how the skincare industry is finally starting to shift toward science and simplicity.

In This Episode We Cover

What photoglycogen (phytospherics) is and why it's a game-changing hydration ingredient.
The problem with celebrity and influencer skincare brands and what to watch out for.
Why layering too many active ingredients can actually damage your skin.
How Canadian skincare regulations hold brands to a higher standard than the US.
The skin minimalism trend and why your skin doesn't need 15 steps.
What to look for when choosing a clean, effective skincare product.

Resources & Links Mentioned

Veriphy Skincare: veripyhskincare.com
Discount code: KEEPITCLEAR25 (valid until Dec 1, 2026)
Follow Veriphy on Instagram: @veriphyskincare
Work With Us + Connect

 Ready to start working on your skin? Clearer Skin in 30 Days is your next step.
 Follow Katie on Instagram: @katiestewartwellness
 Loved this episode? Leave us a review, it truly helps more people find the show! 🙏

Ready to clear your skin from the inside out? Register for the free Clear Skin Reset 5-day masterclass here.