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We unpack why fiber and water matter more than diet trends and share a real-world cautionary tale of an all-meat plan gone wrong. Practical, simple steps help you reach fiber and protein needs, protect your kidneys, and choose foods that actually make you feel better.

• role of fiber in gut health, cholesterol, and blood sugar
• risks of extreme diets and kidney strain from low water
• soluble vs insoluble fiber and realistic targets
• fiber strategies for weight loss and fullness
• protein pairing with hydration for kidney safety
• non-bread fiber sources and plant-forward options
• listening to post-meal signals and inflammation
• meal planning, snack setups, and sustainable habits
• year-end reflections and next season preview

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We will be back in 2026 for another season of Tattoos and Telehealth
Anything you guys want to know, just reach out

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We would love to hear what topics matter to you! Drop us a text and let us know!

What if your strongest self is one tap away? We sit down with trainer Kate Bustos to unpack how telehealth turned strength training into something simple, portable, and surprisingly personal. Kate shares the story of moving online during 2020, juggling a newborn, and discovering that short, focused sessions with dumbbells and kettlebells can outpace hour-long gym trips—because consistency wins.

Across the conversation, we get into why strength isn’t optional, especially for women 40 and up. Kate explains how lifting supports bone density, posture, and metabolic health while still pushing your heart rate. Think full-body circuits that fit into 30 minutes and travel well—hotel rooms, living rooms, and everything in between. We also talk about gym intimidation and how a virtual coach builds confidence: real-time form checks, clear programming, and zero wandering from machine to machine wondering what to do next.

Nutrition gets the practical treatment too. Kate breaks down daily protein goals, realistic calorie ranges, and the power of meal prep without food rules. From her “eat what I eat” approach to simple grocery lists and portion visuals, you’ll hear how small, repeatable habits fuel better workouts and steadier energy. Whether you want a live session, a group option, or a four- or twelve-week plan you can follow on your schedule, Bustos Training makes it easy to start and easier to stick with it.

Ready to train from anywhere? Hit play, then try five to fifteen minutes today and build from there. If this conversation sparks your next step, subscribe, share the show with a friend who needs a nudge, and leave a quick review to help others find us.

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Ready to take the next step in your health journey? Visit HamiltonTelehealth.com — your healthcare oasis.
Get care when you need it, where you need it. Don't forget to subscribe!

We would love to hear what topics matter to you! Drop us a text and let us know!

We unpack how functional medicine finds and treats root causes when standard labs say “normal” but you still feel off. Kelly explains testing, visit flow, and real cases where targeting inflammation and the gut led to better sleep, energy, and resilience.

• why a patient-first, whole-life intake changes outcomes
• when “normal” ranges don’t match how you feel
• inflammation as a driver of fatigue, hives and gut issues
• GI mapping, zonulin and targeted bloodwork for clarity
• peptides versus multiple daily pills
• setting visit cadence and phased treatment goals
• tackling big problems first so small ones resolve
• how to book a functional medicine visit

Go to hamiltontelehealth.com and click on get care now
Text us at 407-550-5441 and say you’re interested in functional medicine
Be sure to like and subscribe, guys

Endorsement

Thanks for tuning in to today’s episode!

Ready to take the next step in your health journey? Visit HamiltonTelehealth.com — your healthcare oasis.
Get care when you need it, where you need it. Don't forget to subscribe!