#63 The Horary Body Clock: A New Way to Understand Hormones and Healing with Kate Lazzarotti (Part 2)

Connect with Kate:

• KCL Wellness website
• facebook
• Instagram
• LinkedIn

Register for the Anti-Resolution Revolution (Jan 26–31) — free daily recordings delivered to inbox with a game-ified. twist; focus on why resolutions fail + sustainable change

What you’ll learn inside this episode:

• Why poor sleep can worsen insulin resistance, cortisol, cravings, mood, digestion, and cycles for women with PCOS
• How the Horary Body Clock helps decode night waking patterns
• 3:00–5:00 a.m. (lungs): the link between lung detox, stress breathing, and emotions like grief/sadness
• How deep breathing supports the vagus nerve, digestion, stress regulation, and sleep quality
• What to do if you wake up to pee in the middle of the night (and what not to do)
• 5:00–7:00 a.m. (large intestine): elimination, consistency, and when bowel patterns are a red flag
• Morning routines that support detox: room-temp water first, lemon/ACV/ginger/turmeric, and morning sunlight
• Why coffee first thing may spike cortisol (and what to do instead)
• Practical strategies for shift workers to protect sleep, metabolism, and detox pathways
• Kate’s framework: synergistic + strategic + intentional eating (pairing foods, timing, and the “why” behind eating)

Practical takeaways:

If you wake up overnight:

• Keep it dark, quiet, and boring (no bright lights, no phone, no scrolling)
• Ask: Is this happening at the same time every night? (pattern = clue)
• If it’s disruptive despite cut-offs, talk with a clinician

Morning support (5–7 a.m. window):

• Start with room temperature water before anything else
• Add gentle detox supports if desired: lemon, ACV, ginger, turmeric
• Get 15 minutes of outdoor morning light before screens when possible
• Delay coffee 45–60 minutes to avoid a big cortisol spike
• “Bowel training” can help: give your body time and routine to empty

Shift workers:

• Make sleep a “sleep cave”: cool room (~62°F), dark, eye mask, zero interruptions
• Support liver detox while awake: cruciferous veg, beets, lemon/ACV, castor oil packs, lymphatic support
• When off shift, prioritize sleeping during natural night hours when you can (helps the body remember circadian rhythm)

📘 Healthy for a Reason: 12 Practical Guidelines to Feel Like Yourself Again

If you're tired of starting over, trying harder, and wondering why nothing seems to work, Healthy for a Reason was written for you.

For years, we've been told the answer is more willpower, more restriction, and more rules. But if you've struggled with cravings, fatigue, emotional eating, poor sleep, or stubborn weight despite doing everything "right," you know it's not that simple.

What if those struggles weren't signs that you've failed?

What if they were your body's way of asking for something different?

In Healthy for a Reason, Lindsie combines nearly two decades of nursing experience with practical health coaching strategies to help you understand what your body has been trying to tell you all along. You'll learn how to calm your nervous system, recognize your body's signals, build sustainable habits, and create lasting health by working with your body instead of constantly fighting against it.

This isn't another diet book or a collection of quick fixes. It's a practical, compassionate guide to helping you reconnect with your body, rebuild trust in yourself, and finally understand why you're healthy for a reason.

✨ Available now in paperback and Kindle.

👉 Grab your copy HERE, available in paperback or on kindle

📝 Free Download: The Food Timeline Tracker

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!