Audrey Byker Holistic Nutritionist

02/28/2026

A fool proof method to get a health, balanced meal made in minutes 👌🙏.

Choose a protein
Choose a fat
Choose non starchy vegetables
Choose a carbohydrate
Add flavor enhancers

Comment “easy” and I’ll DM the pdf with this recipe!

has been my favorite ingredient source for over a decade 🙌

02/19/2026

A little heart-healthy idea! There are so many ways to make a power bowl! Start by filling in a chart to ensure all macros are accounted for.

I personally love to add roasted vegetables to my power bowls and they are surprisingly tasty at room temperature!

Comment “heart” and I’ll share this week’s recipe handout!

02/18/2026

Hahaha channel your inner whole foodie with me and you’ll be eating kale daily while basking in the natural skin glow it offers👌😍.

There are many restaurants with chefs that still chop the kale leaving the woody stems on. I just cannot eat it! By all means leave it on if you prefer, but for me and my house, we will feed the bunnies lol 🐰.

02/12/2026

Food sensitivities, skin flares like acne, eczema, and rosacea, headaches/migraines, bloating, gas, constipation or diarrhea, brain fog and fatigue…Just to name a few. All signs of a compromised gut barrier.

This happened to me and it went on for years. I believe it was on purpose so I could help others❤️‍🔥.

I see this all the time—people doing everything “right” and still reacting.
That doesn’t mean your body is failing you.
It means your gut needs repair before it can tolerate more.

So what’s my top three food and lifestyle first ways to get started?
-Live and eat in a parasympathetic state.
-Consume homemade bone broth daily
-Crowd-out drinking coffee on an empty stomach

From there interventions are unique to each individual 🙆🏼‍♀️



Share with everyone you know who’s been on a gut health journey for years and years❣️

02/10/2026

“The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice”
-Brian Herbert

My sweet buddy loved making and eating roasted red pepper hummus when he was a toddler and can make just about anything now at 13 years old. It is NEVER too early or late to start learning how to cook healthy food.

Swipe right for our basic hummus recipe! We love to add a large roasted red pepper to it to sweeten it up and add different flavor.

01/25/2026

My favorite soup of all-time and especially when I want to clear congestion, warm my bones, and heal my gut!

Tag me if you make it! It’s ever so slightly spicy on its own. I love it with a little .

Ingredients and kitchen tools are shared daily in my stories and Amazon storefront.

01/21/2026

While this is only a review, it is what I see in practice and why I love comprehensive stool testing:

“Now, a comprehensive new review published in Brain, Behavior, and Immunity confirms what I've observed clinically: butyrate, a short-chain fatty acid produced by your gut bacteria, shows remarkable promise as an intervention for depression.

Butyrate sits at the intersection of gut health, inflammation, and brain function. When your gut produces less of it—often due to dysbiosis, chronic stress, or a low-fiber diet—you lose its protective effects, leading to increased intestinal permeability, systemic inflammation, and downstream effects on mood.” -Chris Kressor

https://pubmed.ncbi.nlm.nih.gov/41429215/?utm_source=klaviyo&utm_medium=email&utm_campaign=%28Wednesday%20Email%29%20From%20gut%20to%20glee%3A%20The%20butyrate-depression%20connection&utm_term=new%20review&utm_content=new%20review&_kx=Ab0X7EO5NOlr3kYuJazQ38I8FPYXx0H6a6bH-_fetL0.my75y6

Korenblik V, Schilder NKM, de Lange IGS, et al. From gut to glee: Is butyrate a promising antidepressant? A systematic review and mechanistic insights. Brain Behav Immun. 2026;132:106237. doi:10.1016/j.bbi.2025.106237

BDNF, Brain-derived neurotrophic factor; CRS, Chronic restraint stress; CSD, Chronic social defeat; C**S, Chronic unpredictable mild stress; DASS, Depression, anxiety, Stress Scales; EPM, Elevated plus maze; FMT, F***l microbiota transplant; FST, Forced swim test; HDAC, Histone deacetylase; HFD, Hig...

01/19/2026

Prioritize pleasurable protein! In the same amount of time it takes to make the most depressing, dry, chewy, boneless, skinless chicken pieces that resemble the rubber-like pork chops from your 80s childhood (I KNOW it wasn’t just mine), you can prepare the complete opposite following my braised chicken recipe!

Every eating experience does NOT have to be pure pleasure and once that realization is accepted, the ones that are, are all that much more appreciated.

This is soooo easy and the perfect busy weeknight protein! Our family inhales it so we have to make two pans at a time now. It’s also a huge hit every time at cooking demos.

Use any spices you’d like! Just salt works too!

Tag me if you make it and save and share!

01/18/2026

Hello and welcome to all who are new! Thank you for following along!

Updates: Everything is the same with business and life, but there are new organized ways to browse or purchase anything you see whether in-person or here! My focus is, always, living a healthy lifestyle no matter what, but also living life authentically and imperfectly! If you’d like, give me a follow on Amazon and the LTK app!

I love natural health, yet live in this culture.

I love cooking from scratch, dairy-free and gluten-free, Whole Foods, but don’t strictly follow one diet all year long.

I’m committed to aging naturally after 40 while accepting and supportive of “your body, your choice” (autonomy).

I love self-expression whether it’s fashion or another creative outlet.

I love supporting women through all stages of life to live with optimal health believing it requires a mind-body-spirit holistic approach.

I love and appreciate my body and desire everyone to feel this good and especially after overcoming so much to get here!

I value supporting local businesses and especially when it comes to what we are ingesting: Minimally processed food products are shared daily in my stories, but I’d prefer they are purchased from a trusted, local, retailer or straight from the brand for health and safety reasons.

My hope for 2026 is to significantly positively impact as many lives as possible in whatever ways I am called to. Of course, while making it as fun as possible as a wife, mom of three teens, and Nutritionist and Health Coach😅.

Thanks again and feel free to reach out with questions!

01/16/2026

Ha! Train your tastebuds and nature’s goodness has so much flavor 😉! Not every meal has to be pure bliss and pleasure…When health is the goal sometimes we have to keep it simple or just do whatever we can to stay consistent 🥰

01/07/2026

When you’re not feeling well, it’s easy to fall back on familiar advice and comfort foods. Some common choices—like soda, sports drinks, juice, crackers, and toast—may actually make it harder for your body to recover.

Gentler options that may support healing:
• Water
• Bone broth
• Herbal tea with smashed ginger
• Meat and non-starchy vegetable soup if you feel hungry
• If you’re craving something sweet, try an orange or a few berries
• Most of all, listen to your body. It’s natural to have less appetite when you’re sick—staying hydrated is what matters most.

Remember; you are and your body is working every day for your good. It’s begging for support❤️.