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    Fitness & Nutrition

    The Coach Debbie Potts Show Powered by The FutureYou Method

    Debbie Potts is the host of ‘The Low Athlete Podcast’, author, speaker and coach. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements. In this podcast, you will gain the knowledge how to burn fat, optimize health (mitochondria!) and improve athletic performance. If you want to be a peak performer in LIFE and SPORTS, then listen in each week to our conversations on all topics to optimize your health and longevity.

    Do you want to improve your athletic performance AND the aging process at the same time? Debbie will discuss the elements of with “The WHOLESTIC Method” program:
    1. Nutrition
    2. Exercise
    3. Sleep
    4. Stress
    5. Movement & Mobility
    6. Digestion & Gut Health (Immunity!)
    7. Hydration
    8. Happiness, Play & Gratitude

    Life is not a Race… it is a journey. Learn from Debbie’s mistakes in over training and being addicted to busyness for too many years. Now she is on a mission to help others living life as a race to avoid burn out and break down at a cellular level.

    You will learn how to become metabolically flexible fat burner, optimize your health, and improve your performance for athletics- or just the challenges of daily life! More is not better… The GOLDILOCKS Effect is real! Learn from Debbie’s mistakes, experiences and education. Stop over training, under recovering and living each day as a race.

    You will learn when you should slow down to push the ‘pause-reset’ button to re-calibrate daily! We discuss external stressors and hidden internal stressors that are impacting your ability to burn fat, performance gains and longevity.

    Men and women are different but also that we are all bio-individuals with different genetic make up, stressors and lifestyles- so there is NOT once size fits all approach to anything!

    Join the journey and transform the WHOLE you from the inside out with “The WHOLESTIC Method’ elements and Coach Debbie Potts. Debbie is committed to following her purpose, passion and mission to helping transform the WHOLE you from the inside out with “The WHOLESTIC Method”.

    Read all about Debbie’s journey in her book ‘LIFE IS NOT A RACE’ and in her ‘The WHOLESTIC Method Manual” on Amazon. Contact Debbie to learn about her “health detective” services on www.debbiepotts.net

    Debbie is a certified Kion Coach, Functional Nutritional Therapy Practitioner (NTP) and certified Functional Diagnostic Nutrition Practitioner (FDN-P) – as well as much more!

    Learn more about Debbie on www.debbiepotts.net.

    Debbie Potts
    Health Coach, Author, Speaker & Podcaster
    Host of The Low Carb Athlete Podcast
    The WHOLESTIC Method Coaching Program
    FNTP, FDN-P, NASM CPT, CHEK HLC, Kion Coach
    BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.

    Advertise

    Copyright: © 2018 Debbie Potts

    • Apple Podcasts
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    Latest Episodes:
    What is the role of BILE and FLOW in our body? Mar 15, 2026
    Show notes

    Deep Dive Rabbit Hole Series

    The Coach Debbie Potts Show

    This episode is part of my Deep Dive Rabbit Hole series, where we explore the science behind metabolism, hormones, gut health, mitochondria, and longevity.

    These episodes go beyond surface-level wellness advice to help you understand the root causes, mechanisms, and connections between systems in the body — so you can take ownership of your health as you age.

    We discuss how factors like:

    • metabolism and mitochondrial function • hormone signaling • insulin sensitivity • gut microbiome health • nervous system regulation • inflammation and metabolic flexibility

    all influence how your body performs and adapts in midlife.

    My goal is to help you move from Metabolic Chaos → Metabolic Harmony by understanding the signals your body is sending.

    Want to Personalize Your Health Strategy?

    Learn more about advanced testing and personalized coaching including:

    • PNOĒ Metabolic Testing • Functional Blood Chemistry Analysis • GI-MAP Gut Testing • Genetics & Metabolic Blueprint Analysis

    Visit: 👉 www.debbiepotts.net

    You can schedule a Discovery Call to begin creating your personalized FutureYou Blueprint™.

    If you enjoy these Deep Dive Rabbit Hole episodes, please:

    • Subscribe to the podcast • Leave a review • Share with a friend who wants to optimize their health from the inside out

    #634 Unlocking the Triathlon Later in Life: Hilary Topper Mar 12, 2026
    Show notes

    What if your endurance journey didn't start in your teens… but in your late 40s?

    In this episode of The Coach Debbie Potts Show, I sit down with Hilary Topper, who began endurance training at 48, started training for triathlons at 53, and built her "why" around one simple mission: to become the best version of herself.

    Hilary shares the real behind-the-scenes of starting "later," learning new skills from scratch, and building the discipline to show up—especially when it means a 4:00 AM alarm and doing hard things before most people are awake.

    We also celebrate Hilary's newest project: her recently launched fourth book, Unlocking the Triathlon: The Beginner's Guide to Competing in a Triathlon—Anyone Can Tri, published by Meyer & Meyer Sport.

    In this episode, you'll hear:

    • Why Hilary started endurance training later in life—and what changed everything for her

    • Whether she was an athlete earlier in life (and how that shaped her comeback story)

    • How hard it was to learn how to swim (and what helped her finally "get it")

    • How 4:00 AM became a habit—without relying on motivation

    • What it really takes to build consistency, confidence, and identity as a triathlete—at any age

    Connect with Hilary

    • Instagram: @hilarytopper

    • Website: ATriathletesDiary.com

    Bile Flow, GLP-1 & Midlife Metabolism: Why Fat Loss Gets Harder After 40 Mar 10, 2026
    Show notes

    If you're over 40 and doing "everything right" — eating clean, lifting weights, prioritizing sleep — but your metabolism feels slower, hunger feels stronger, and fat loss feels harder…

    This episode explains why.

    In this deep-dive rabbit hole, Coach Debbie Potts uncovers the powerful (and often overlooked) connection between bile flow, mitochondrial efficiency, GLP-1 signaling, hormones, and midlife metabolism.

    Bile acids are not just digestive fluids. They are metabolic signaling molecules that regulate:

    • GLP-1 and PYY (satiety hormones) • Insulin sensitivity • Fat oxidation • Thyroid receptor expression • Estrogen clearance (the estrobolome) • Microbiome balance • Inflammatory tone • Toxin elimination

    You'll learn how midlife hormonal shifts — including declining estrogen and testosterone — affect mitochondrial ATP production, bile synthesis, and receptor signaling.

    When bile signaling weakens, GLP-1 drops, hunger rises, insulin resistance increases, fat oxidation declines, inflammation builds, and metabolism adapts downward.

    This isn't a willpower problem. It's a signaling problem.

    High performers often feel this shift first because chronic stress suppresses digestion, weakens vagal tone, reduces stomach acid, impairs gallbladder contraction, and disrupts bile release.

    In this episode, Debbie connects the dots and explains the midlife cascade:

    Hormone shift → Mitochondrial decline → Bile signaling weakens → GLP-1 drops → Insulin resistance rises → Fat oxidation slows → Inflammation increases → Thyroid sensitivity declines → Metabolic rate adapts downward.

    You'll also learn why GLP-1 medications are exploding in popularity — and why restoring upstream physiology may be the more sustainable path.

    Instead of pushing harder, we sequence smarter.

    When flow restores, metabolism follows.

    👉 Learn more at www.debbiepotts.net

    Aging is inevitable. Struggling is optional.

    Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

    Middle Age Muscle Signaling Shift — Leucine Threshold, Protein Distribution & Building Your Strongest FutureYou Mar 08, 2026
    Show notes
    #633 Decoding Inflammation with Ayurveda: Dr. Shivani Gupta on Hormones, Energy & Healing Rituals Mar 05, 2026
    Show notes

    In this episode of The Coach Debbie Potts Show, Debbie is joined by Shivani Gupta—Ayurvedic practitioner, turmeric researcher, and author of The Inflammation Code.

    We explore how Ayurveda can be used as a preventive, modern lifestyle tool to calm chronic inflammation, balance hormones, and restore energy—without restrictive dieting. Dr. Shivani shares what led her to Ayurveda, why turmeric became central to her work, and the key pillars from her new book, including Mental Inflammation™, gut and estrobolome support, and simple daily rituals that actually stick.

    This conversation is especially powerful for midlife, high-performing women dealing with brain fog, bloat, fatigue, poor sleep, and hormone chaos—who want root-cause solutions that work in real life.

    🔗 Learn more: www.theinflammationcode.com www.shivanigupta.com

    Website 🌐 https://www.shivanigupta.com

    Book 📘 The Inflammation Code: https://www.theinflammationcode.com

    Free Resources 🔥 7-Day Inflammation Detox Challenge: https://www.7dayinflammationdetox.com/optin1641313075014

    🥗 Anti-Inflammatory E-Cookbook: https://drive.google.com/file/d/1ItNJ1DV3XsOn5MwBbSpeTFH8o3KFu2qk/view

    Social Media 📸 Instagram: https://instagram.com/dr.shivanigupta 📘 Facebook: https://www.facebook.com/theshivanigupta ▶️ YouTube: https://www.youtube.com/@dr.shivanigupta 📌 Pinterest: https://www.pinterest.com/theshivanigupta

    Rabbit Hole Deep Dive on Heart Health as we Age Mar 03, 2026
    Show notes

    In this deep dive rabbit hole episode of The Coach Debbie Potts Show, we unpack the science behind cardiovascular health- and why it matters for high performers, endurance athletes, and driven midlife men and women who want to age strong — not slower.

    This isn't surface-level wellness advice.

    You'll learn how Cardiovascular health impacts:

    ✔ Metabolism ✔ Hormones ✔ Muscle & Mitochondria ✔ Brain & Nervous System ✔ Gut Health ✔ Insulin Sensitivity ✔ Inflammation & Longevity

    And most importantly — how to connect this to your own FutureYou Blueprint™ using a "Test, Not Guess" approach.

    If you've been doing all the "right" things but still feel stuck with fatigue, weight gain, brain fog, muscle loss, or metabolic chaos — this episode is for you.

    This is about understanding your terrain.

    This is about building resilience.

    This is about restoring metabolic harmony from the inside out.

    🔬 In This Episode We Discuss:

    • What is really happening under the surface • Clues and correlations to watch for • Upstream vs downstream dysfunction • Why middle age physiology changes the game • Practical strategies to course-correct

    📊 Ready to Personalize Your Plan?

    Learn more about:

    • PNOĒ Metabolic Testing • Functional Blood Chemistry Analysis • 3x4 Genetics • GI-MAP Gut Testing • The FutureYou Blueprint™ Coaching

    Visit: www.debbiepotts.net

    If this episode helped you, please subscribe, leave a review, and share it with someone who needs to hear it.

    Because life is not a race… It's about building your strongest, most resilient Future You.

    #632 Vagus Nerve, Inflammation & the Science of Healing with Kevin J. Tracey, MD Feb 26, 2026
    Show notes

    What if inflammation isn't something to "fight"… but a signal your nervous system can't turn off?

    In this powerful conversation, I'm joined by Kevin J. Tracey, MD — President and CEO of The Feinstein Institutes for Medical Research and a global leader in neuroimmunology and bioelectronic medicine.

    Dr. Tracey is best known for discovering the inflammatory reflex — the neural circuit through which the vagus nerve actively regulates the immune system. His work changed how we understand inflammation, chronic disease, recovery, and healing itself.

    And for high-performing, driven, midlife athletes and professionals… this science explains why so many people are stuck.

    In this episode, we connect Dr. Tracey's groundbreaking research directly into my FLOW Foundation™ framework:

    🧠 Free the Nervous System → Lymph & Fascia → Oxygen & Mitochondria → Waste, Bile & Hormone Clearance

    Because healing doesn't start with supplements, hormones, or harder training.

    It starts with safety.

    In this episode, we explore:

    • Why chronic stress keeps the immune system switched "ON"

    • How the vagus nerve senses inflammation — and tells the body when to shut it down

    • Why sympathetic dominance blocks digestion, bile flow, blood sugar stability, and hormone signaling

    • How inflammation becomes chronic when neural regulation is impaired

    • The link between vagal tone, lymphatic flow, oxygen delivery, and waste removal

    • Why many high performers feel wired-and-tired, inflamed, reactive, and stuck despite "doing everything right"

    • How modern medicine is using bioelectronic signals — not drugs — to restore immune balance

    Kevin J. Tracey, MD President and CEO, The Feinstein (Fine-steen) Institutes for Medical Research (Manhasset, NY) Neurosurgeon | Neuroimmunologist | Pioneer of Bioelectronic Medicine

    Author of the bestselling book: 📘 The Great Nerve: The New Science of the Vagus Nerve and How to Harness Its Healing Reflexes

    Dr. Tracey's discoveries revealed that the nervous system directly controls immune function through neural circuits — reshaping medicine's understanding of inflammation and opening the door to bioelectronic therapies that regulate disease at its source.

    Relevant Links

    • The Great Nerve (Amazon): https://a.co/d/7UbRR6C

    • Feinstein Institutes Website: https://feinstein.northwell.edu/

    • Dr. Tracey's Research Profile: https://feinstein.northwell.edu/institutes-researchers/our-researchers/kevin-j-tracey-md

    • Center for Bioelectronic Medicine: https://www.northwell.edu/center-for-bioelectronic-medicine

    Social

    • Personal Twitter/X: https://x.com/KevinJTraceyMD

    • Personal LinkedIn: https://www.linkedin.com/in/kevinjtraceymd/

    • Feinstein Institutes LinkedIn: https://www.linkedin.com/company/the-feinstein-institutes-for-medical-research

    • Northwell Health: @northwellhealth (Instagram, LinkedIn, Twitter

    NK Cells, Exosomes & Zombie Cells for Improved Healthspan in Midlife Feb 24, 2026
    Show notes

    Is cancer prevention really about destroying abnormal cells — or restoring immune surveillance before disease ever develops?

    In this Part Two deep dive, Coach Debbie Potts explores the emerging paradigm shift in longevity medicine: enhancing Natural Killer (NK) cell intelligence and activated NK cell–derived exosomes to support immune rejuvenation, reduce senescent "zombie" cells, and protect long-term health.

    If you're 45–60 and doing everything "right" but feeling inflamed, slower to recover, or less resilient, this episode will help you understand why immune precision matters — and why advanced regenerative tools must be layered in the right order.

    In this episode, you'll learn:

    • What Natural Killer (NK) cells actually do in daily immune surveillance • What "zombie cells" (senescent cells) are and how they accelerate aging • How NK cells help clear damaged and dysfunctional cells • What activated NK cell exosomes are — and how they function as immune signaling amplifiers • The potential anti-aging and healthspan benefits of improving immune precision • Why immune rejuvenation is about restoring intelligence, not boosting indiscriminately • When advanced regenerative therapies make sense — and when they don't

    Anti-aging is not about reversing time.

    It's about preserving adaptive capacity.

    For high performers, that means:

    Maintaining muscle. Preserving metabolic flexibility. Protecting cognitive function. Supporting immune intelligence.

    Not pushing harder — but sequencing smarter.

    Because advanced therapies are not first-line.

    They are precision amplifiers once the terrain is ready.

    Safety first. Then flow. Then rebuild capacity.

    That's how you create your FutureYou.

    Learn more about building your personalized FutureYou Blueprint™ at: www.debbiepotts.net

    After 45: Why Protein Distribution, Leucine Threshold & mTOR Signaling Determine Whether You Build or Lose Muscle Feb 23, 2026
    Show notes

    If you're over 45 and training consistently but noticing slower recovery, softer body composition, or declining strength — this episode is for you.

    In this deep-dive rabbit hole conversation, Debbie breaks down the real science of Muscle Protein Synthesis (MPS) and why protein distribution — not just total protein — becomes critical in midlife. You'll learn why 20–30 grams of protein often isn't enough anymore, why adults 45+ may need 3–4 grams of leucine per meal to fully activate mTOR signaling, and how anabolic resistance changes the muscle-building equation for both men and women.

    We also explore AMPK vs mTOR balance, chronic fasting and endurance training effects, insulin resistance, stress-driven cortisol interference, and how PNOĒ metabolic testing and genetic insights can personalize your muscle-building strategy.

    Midlife isn't decline — it's a threshold shift. When you understand the signaling, you can train smarter, fuel intentionally, and protect your metabolism for decades to come.

    Learn more about personalized testing and The FutureYou Blueprint™ at www.debbiepotts.net

    Safety, Flow & Cellular Trust: How to Rebuild Capacity and Create Your FutureYou Feb 22, 2026
    Show notes

    If you're 45, 50, or 60 and doing all the "right" things — training hard, eating clean, optimizing your health — but your body isn't responding the way it used to… this episode is for you.

    In this solo deep dive, Coach Debbie Potts breaks down what it really means to become fit and healthy from the inside out — at a cellular level.

    Before we talk peptides, exosomes, stem cells, or advanced regenerative therapies, we need to understand one thing:

    Your body cannot regenerate in stagnation.

    Safety turns digestion back on. Flow clears inflammatory noise. And when waste moves, mitochondria increase output.

    In this episode, you'll learn:

    • What "restoring cellular trust" actually means • Why mitochondria are the decision-makers of your metabolism • How chronic stress keeps you stuck in protective adaptation • The real role of bile flow, lymphatic drainage, and gut motility • Why immune resilience declines in midlife • The difference between adding more stress vs. rebuilding capacity • The correct order of operations: Safety → Flow → Capacity • How to create your FutureYou Blueprint™ without burning out

    If you're a high performer who feels inflamed, resistant, or metabolically stalled, this episode will help you understand why pushing harder isn't the solution — and what to do instead.

    Because your FutureYou isn't built by adding more stress.

    It's built by restoring cellular trust — in the right order.

    ✨ Ready to build your personalized FutureYou Blueprint™?

    Learn more at: www.debbiepotts.net

    Schedule your complimentary discovery call here: https://calendly.com/amanda-fromwithinsb/15-min-discovery-call

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