One day you wake up and you’re 40 and the weight just piles on, even when you “do all the right things.” You’re not alone. 

As we age, estrogen, progesterone, and cortisol levels shift, which affects your metabolism, fat storage, and overall energy levels. Most of us find that methods that worked in our 30s, or even just five years ago, are no longer effective.

Here’s the truth: without looking at your body’s hormonal profile, you could be addressing the wrong issue. A DUTCH test, which measures your hormones (estrogen, progesterone, testosterone, cortisol) and neurotransmitter levels, is one of the best ways to understand what’s happening inside your body. 

I’ve seen women spend thousands on trainers, nutritionists, and programs without results because those approaches made assumptions without addressing the actual issues in their bodies. One of my clients was in this exact situation—$12,000 spent and more weight gained. It wasn’t until we did a DUTCH test and discovered nutrient deficiencies and severe cortisol dysregulation that she saw real progress.

What worked for her?

• Less exercise (yes, LESS!)

• Eating more than 1200 calories a day

• Targeted supplements based on her test results

It was uncomfortable for her at first because it went against everything she’d been told, but in the end, it made all the difference.

Remember, the key isn’t to push harder. It’s to work smarter by addressing what your body truly needs.

Let's connect!

Facebook: https://facebook.com/drbethwestie

Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com

As the largest organ of our body, our skin doesn’t just reflect our inner health—it absorbs everything we expose it to, both the good and the bad. I had a fascinating conversation with Emily Rose, better known as Mama Wilder on social media, where we dug deep into the world of skincare and dangers of toxic chemicals. 

Our skin is like a sponge, soaking up whatever we apply to it. We all know the risks of harmful chemicals like PFAS and toxins, which can easily enter our systems through the skin. 

Parabens, for instance, are often used as preservatives but can mimic hormones and even contribute to early puberty in children. And those seemingly harmless fragrances? They’re usually a mix of chemicals that can disrupt your endocrine system.

Emily opened up about her struggles with skin issues, from cystic acne to trying every product under the sun, both natural and pharmaceutical. The biggest improvements came when she started focusing on reducing stress, nourishing her body with minerals, and steering clear of endocrine disruptors.

Red light therapy involves low-level wavelengths of red light that can treat various skin issues, from reducing redness to soothing irritation. While it might be a bit of an investment, the results can be significant, with many users reporting a noticeable improvement in skin tone and texture.

Beyond tech solutions like red light therapy, natural antioxidants like hydroxytyrosol are making waves in skincare. Derived from olives, hydroxytyrosol is a potent antioxidant with anti-inflammatory, anti-aging, and even anti-cancer properties.

Skincare is about consistency. Regular exfoliation, lymphatic drainage, and moisturizing are essential for maintaining healthy, glowing skin. Climate, diet, and stress all play roles in how your skin responds to different products. The key is to find what works for you and stick with it.

If you’re feeling overwhelmed by all the options, start with one new product. Focus on what your skin really needs—whether it’s hydration, acne treatment, or redness reduction. By simplifying your routine and cutting out unnecessary chemicals, your skin has a better chance to heal and thrive.

Emily "Mama Wilder" is a single mom of two in Western Colorado, a birth educator, health coach and advocate for women's autonomy in the healthcare industry.

Find Emily: 

instagram.com/mama_wilder

Did you know that you can improve your energy and fat burning by exercising differently throughout the month? 

I’m talking about exercising FOR your female cycle. 

Let's consider a typical 28-day cycle. Here's a breakdown of how your hormones change and how you can adjust your workouts accordingly:

1. Menstrual Phase (Days 1-5):

   • Hormones: Estrogen and progesterone are at their lowest levels.

   • Exercise Recommendation: If your cycle isn't too heavy and you feel okay, this is a good time for exercise because of testosterone, which helps build and maintain muscle. However, if you're feeling worn out, it's perfectly fine to rest or engage in light activities like walking or gentle stretching.

2. Follicular Phase (Days 6-14):

   • Hormones: Estrogen starts to rise around day 4 or 5 and remains dominant until ovulation.

   • Exercise Recommendation: This is an excellent time for intense workouts. Focus on strength training, high-intensity interval training (HIIT), and activities that build lean muscle. Your body recovers faster, allowing you to push harder. If you're aiming to increase weights or improve performance, this is the time to do it.

3. Ovulation (Around Day 14):

   • Hormones: Estrogen peaks and then starts to decline, while progesterone begins to rise.

   • Exercise Recommendation: Continue with your intense workouts but start being mindful of your energy levels as you transition into the luteal phase.

4. Luteal Phase (Days 15-28):

   • You may still feel strong and energetic, so continue with your regular workouts but start to incorporate more rest and recovery.

   • Your energy levels may drop, and you might feel more fatigued. Focus on lower-intensity activities like walking, yoga, and gentle stretching. Pay attention to your heart rate and allow more time for recovery. This is also a good time for endurance training and working on flexibility and mobility.

   • Hormones: Progesterone rises and remains high until just before your period starts. There's also a smaller peak in estrogen.

   • Exercise Recommendation: This phase can be divided into two parts:

   • Early Luteal Phase (Days 15-21):

   • Late Luteal Phase (Days 22-28):

Exercising for your cycle paired with eating for your cycle will be a game changer for your symptoms and hormone balance. If you are curious about your hormone levels, you can get started with an at-home DUTCH hormone test - I’d love to help you out! 

Let's connect!

Facebook: https://facebook.com/drbethwestie

Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com

Your thyroid levels actually impact your hormones. Other hormone issues can actually mimic thyroid issues, making it harder to narrow down where your symptoms originate from. Some of these symptoms look like fatigue, mood issues, weight gain, irregular cycles and sleep disturbances. In this episode, I discuss the connection between thyroid and your hormones and action steps you can take to turn these symptoms around! 

Learn more: https://drbethwestie.com/waitlist/

I am dedicating today's episode to discussing stress and how it impacts muscle. I have seen a huge uptick in stress for so many women and this can create many negative symptoms in the body, but especially for fat and muscle composition. 

Anxiety and stress often starts mentally and emotionally but manifests physically. It is vital to understand what this does to muscle and how to turn it around. Muscle maintenance and growth is important for energy, vitality, bone health, etc, so this episode is dedicated to the stress-muscle connection and ways your can improve your health. 

Learn more: https://drbethwestie.com/waitlist/

Endometriosis is a painful condition where uterus-like tissue grows outside the uterus. Fatigue, painful bowel movements, painful periods, pain during sex, are just a few of the typical endo symptoms. Although more extreme cases may end up with a surgical procedure, there are lifestyle changes that can relieve symptoms and hormone issues associated with endometriosis. This episode dives into what to know about endo and the lifestyle tips that can improve this condition! 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Mood swings are not only uncomfortable and often disruptive to relationships, they signify a deeper issue in the body. As you may guess, hormones are typically at the root of these mood shifts. Fluctuations in hormones, like estrogen, impact your neurotransmitters and create these mood shifts. In this episode, I dive into how hormones impact mood and how to balance your hormones to regulate your emotions. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Many of us experience grief, big and small, and often overlook how this changes our hormones and vice versa. Emotions create a physical response in the body, so it is important to look at your neurotransmitters and hormones especially when life is challenging. In this episode, I am diving into how grief is connected to your neurotransmitters/hormones and how to navigate these changes. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

When it comes to female hormones sleep plays a big role. Sleep changes your hormones and hormones change your sleep, so it is important to pay attention to what your body is telling you. Your estrogen, progesterone, cortisol, and melatonin are just a few key hormones that need to be addressed when talking about sleep. In this episode, I am diving into how sleep is connected to your hormones and ways to optimize it for overall health! 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the final episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode focuses on issues with progesterone, specifically an irregular luteal phase. It is helpful to address these irregularities from an eastern medicine standpoint so you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the fifth episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode focuses on issues with progesterone, specifically a short luteal phase. It is helpful to address these irregularities from an eastern medicine standpoint so you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the fourth episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode focuses on issues with estrogen, specifically an erratic follicular phase. It is helpful to address these irregularities from an eastern medicine standpoint so you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the third episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode focuses on issues with estrogen, specifically a long follicular phase. It is helpful to address these irregularities from an eastern medicine standpoint so you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

In this episode of my live coaching series, I talk with Jessica who deals with a long follicular phase and delayed ovulation. Delayed ovulation and irregular cycles can throw off a number of things in the female body, including fertility. 

Jessica's main goal is to achieve a more balanced cycle - both for her overall health and her fertility journey as she and her husband try for their second child. 

A former primary school teacher, Jessica found her stress levels were high due to the demands of her job. She transitioned to a high school teaching role which reduced her stress significantly, the first big step in regulating hormones. 

The follicular phase is the first half of your menstrual cycle, starting on the first day of menstruation and lasting until ovulation. This phase involves the maturation of follicles in the ovaries, leading to the release of an egg during ovulation. A typical follicular phase lasts around 14 days. 

Here are some tools for regulating the hormone cycle: 

1. Manage stress

2. Nutrition support: Eat for your cycle. This includes warming and cooling foods with your follicular and luteal phase.

3. Seed Cycling: Eat 1 Tbsp of flax and pumpkin seeds in your follicular phase and 1 Tbsp of sesame and sunflower in the luteal phase. 

4. Hormone testing: Jessica went with the DUTCH test - this test can pinpoint specific imbalances in the hormone cycle. 

5. Gut health: A healthy gut microbiome is essential for hormone metabolism. Start with a diet rich in fiber and live cultures from foods like kefir, kombucha, and fresh vegetables. Probiotics and enzymes are a great option for additional support! 

6. Movement: Regular, moderate exercise can help regulate hormones and reduce stress. Start with a short walk after meals! 

You are invited to sign up for your own session here: https://calendly.com/drbethwestie/podcast-live-coaching?month=2024-02

Welcome to the second episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode, like episode one, continues the conversation on cycle mapping from an eastern medicine standpoint and how you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the first episode of my six part infertility series! This series is dedicated to infertility, hormones, basal body temperature, cycle mapping, and deficiencies that all play into trying to conceive. This episode focuses on cycle mapping from an eastern medicine standpoint and how you can support your body through infertility and overall hormonal wellness.

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Dr. Lindsey Elmore is a board-certified pharmacist, functional medicine clinician, speaker, author, entrepreneur, yoga instructor and world-renowned wellness expert. Dr. Elmore has an undergraduate degree in chemistry from the University of Alabama, Birmingham and a doctorate in pharmacy from the University of California San Francisco.

She is the author of Essentials: 75 Answers to Common Questions about Essential Oils and Supplements, Clean Slate Cleanse cookbook and workbook series, and Bountiful: A Phytonutrient Cookbook. She hosts the chart-topping Lindsey Elmore Show, a podcast nearing 1,000,000 downloads in just 2 short years.

She is a leader in the mental wellness movement and helps people craft their microbiome to reduce the risk of mental health challenges.

Find Dr. Lindsey: 

@lindseyelmore on IG and FB
@drlindseyelmore on TikTok and Pinterest

Welcome to the final episode of my four part fertility series! We are diving into week four of the hormone cycle including the higher levels of progesterone, basal body temperature, cycle mapping tests and troubleshooting issues. This episode focuses on how you can support your body for pregnancy and overall hormonal wellness. 

Supplements for your hormones: https://nutritionforyourhormones.com

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the third episode of my four part fertility series! We are diving into week three of the hormone cycle including the peak of estrogen, basal body temperature, cycle mapping tests and troubleshooting issues. This episode focuses on how you can support your body for pregnancy and overall hormonal wellness. 

Supplements for your hormones: https://nutritionforyourhormones.com

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Welcome to the second episode of my four part fertility series! We are diving into week two of the hormone cycle including the rise of estrogen, basal body temperature, cycle mapping tests and troubleshooting issues. This episode focuses on how you can support your body for pregnancy and overall hormonal wellness. 

Supplements for your hormones: https://nutritionforyourhormones.com

Backed by a team as passionate about nutrition as she is, Dr. Balliett has utilized her extensive knowledge of biochemistry, nutrition, and physiology to launch Potential Power Nutrition as a supplement company that makes products which both taste great and deliver measurable results.

Dr. Balliett became interested in nutrition over 50 years ago while studying biology and taking courses which would later become the core curriculum of the biochemistry program at Cornell University. The field of biochemistry was in its nascent stages, and Dr. Balliett immediately fell in love with a discipline that promised to unlock the secrets of the body. That passion led her to go on to become a chiropractor and then a professor, later serving as the Dean for the Nutrition Program at New York Chiropractic College (now Northeast College of Health Sciences).

Dr. Balliett is a leader in the field of nutrition, with a near unmatched proficiency in the study of biochemistry, nutrition, physiology, and the intersection of these three disciplines where with the proper level of understanding a person can influence their metabolism to function at peak performance.

In the past few years many people have heard the phrase bioavailable forms, when talking about vitamins and minerals. Dr. Balliett has been teaching the importance of supplement forms and quantity for over 25 years. Aside from bioavailability, she puts a strong emphasis on content and interaction. As a researcher running clinical studies for over 20 years, Dr. Balliett knows that it isn’t enough to make a supplement that makes you feel great for 2 weeks before your body crashes as the metabolic imbalance catches up to you.
The team at Potential Power Nutrition knows there is no such thing as “biohacking”, there is only putting in the work and giving your body the nutrients, it needs in the ideal forms to reach the level of performance you strive for.

When she set out to start this company, Dr. Balliett wanted one thing; to make products that achieve measurable results that are easy for Doctors, Dietitians, Nutritionists, and other professionals within the Nutrition industry to recommend. Those are the products we make at Potential Power Nutrition, because here we only have one goal; helping you to Unlock Your Potential!

Dr. Balliett is a Doctor of Chiropractic and has a Masters in Applied Clinical Nutrition from New York Chiropractic College, as well as a having a Bachelor of Science in Biology from Cornell University.

Find Dr. Mary: 

https://www.facebook.com/potentialpowernutrition
https://www.instagram.com/potentialpowernutrition/

Welcome to the first episode of my four part fertility series! We are diving into cycle mapping, basal body temp, herbs for fertility, acupuncture, ovulation and more. This episode focuses on week one of your cycle and how you can support your body for pregnancy or just overall hormonal wellness. 

Supplements for your hormones: https://nutritionforyourhormones.com

Many women struggle with adrenal insufficiency and don't even know it! This condition arises when there is a lack of cortisol and adrenal function. Fatigue and lack of ability to handle stress are key indicators that this could be the case. In this episode, I discuss the reasons that adrenal insufficiency develops, symptoms of cortisol issues and steps to take for recovery. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

You may be familiar with endometriosis, but this episode is dedicated to a similar condition: adenomyosis. Adenomyosis is the growth of endometrial-like tissue growing into the muscle of your uterus. Adeno can create symptoms that are even more severe and difficult to resolve like pelvic pain and pain with your period. In this episode, I dive into the top 5 symptoms of Adeno and what you can do about it! 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

What’s the big deal about gluten? I’ve been gluten free for many years and in many ways it saved my health, but let me give you some background. 

Gluten is a binding protein found in wheat, barley, and rye. It's what gives dough its elasticity and bread its chewy texture. Gluten can trigger a severe autoimmune response (celiac disease) or other unpleasant symptoms, like bowel issues, skin issues, fatigue, etc. 

My story with gluten sensitivity began in my high school and college years. As a three-sport athlete, I often experienced severe stomach issues. My stomach would bloat painfully after meals, and I'd wake up with a flat stomach only to have it bloat again by the end of the day. I also suffered from gas, constipation, and diarrhea intermittently.

Even with a balanced diet, I had other concerning health issues: constant cavities despite rigorous dental hygiene, anemia, and frequent illnesses like mono, pneumonia, and bronchitis. I was also on antibiotics a lot, which further disrupted my gut health. It wasn't until grad school that I stumbled upon an article that described symptoms identical to mine and attributed them to gluten.

So I went gluten free. Within three days, I noticed a significant improvement in my stomach issues. By the end of the week, I knew I couldn't go back to consuming gluten. Over time, other aspects of my health improved: my nails and hair became stronger, my skin cleared up, I stopped getting cavities, and my anemia resolved. My energy levels improved, and I stopped experiencing the constant stomach pain and discomfort.

Going gluten-free isn't just about avoiding bread and pasta. You have to consider cross-contamination in kitchens, both at home and in restaurants. Even small amounts of gluten can trigger symptoms - this has led me to thoroughly clean and sterilize my kitchen and be extremely cautious when dining out.

Here are some of the benefits of going GF: 

• Reduced inflammation
• improved gut health
• alleviation of gastrointestinal symptoms
• Improved skin 
• More energy

Testing for gluten sensitivity can be complex, but ultimately, it comes down to how you feel. If you feel better after eliminating gluten, you're on the right track.

I'd love to hear your gluten-free stories. Have you had similar experiences? It’s much better now than it was 20 years ago, but sharing helps us all feel less crazy. 

Let's connect!

Facebook: https://facebook.com/drbethwestie

Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com

An important and often unaddressed topic of health is methylation. Methylation is important for producing certain vitamins, neurotransmitters, hormones and more! Methylation is a key part of our metabolism. This includes cell detox and growth, tissue repair, genetic expression and more. Listen to this episode for a deep dive on methylation and how you can improve your health! 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Giving and receiving friendship when you are physically or mentally overloaded is TOUGH. Community and support is so important especially when things are hard, but sometimes it feels like one more ball to drop. I know this first hand! 

In this episode, I am sharing about my personal struggles with maintaining friendships in overwhelming seasons of life and how this can actually impact overall health and wellness. Let's dive into friendship, overwhelm and pursuing balance! 

Supplements for your hormones: https://nutritionforyourhormones.com

I am dedicating today's episode to discussing stress and how it impacts your hormones. I have seen a huge uptick in stress for so many women and this can create many negative symptoms in the body. 

Anxiety and stress often starts mentally and emotionally but manifests physically. It is vital to your health to implement tactics for reducing stress! The goal of this episode is to open the conversation around these issues and share ways you can improve your health. 

Supplements for your hormones: https://nutritionforyourhormones.com

Let's talk about the role of inflammation in the body! Many women feel inflammation as puffiness, bloating or excess fluid and it can be very uncomfortable. The truth is inflammation is actually an important part of the healing process in the body when there is an injury, infection, etc. There are some ways to assist the body in releasing this inflammation, both externally and internally. This episode will cover the ins and outs of inflammation, what it means for your hormones and how to deal with it! 

Supplements for your hormones: https://nutritionforyourhormones.com

Let's talk about PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder). Both of these present in a similar way and have a similar root cause, but PMDD feels much more extreme. The mental and physical discomfort that comes with PMDD can be debilitating! In this episode, I dive into the specific symptoms of both PMS and PMDD, how these differ and ways to help if you are struggling with either one. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Let's talk about ovulation and fertility! When it comes to fertility, many women are not familiar with how their reproductive system works and how to track ovulation. This is important not only for getting pregnant but for overall cycle and hormonal health. This episode is dedicated to discussing why ovulation is important, how to track it and signs that something might be off. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

As women, we are typically under a constant stream of stress and responsibility and we don't realize it until the stress response is extreme. A stress response can actually keep your body safe in some circumstances, however most women are under critical levels of stress and overstimulation to the point that it is harming their health. In this episode I discuss how to combat the stress before it gets to this unhealthy level and what your stress response is actually telling you! 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

Let's talk about your health consitution. This might not be a term you are familiar with, but it simply means your overall level of health and vitality. You may wonder "why am I always getting sick?" "Why do I get more cavities than they do?" "Why can she get pregnant and I can't?" All of these issues relate to your health constitution which dictates how your body functions throughout your life. 

DUTCH Test: https://drbethwestie.com/dutch-hormone-testing/

I am dedicating today's episode to discussing genetics and body fat - this is why it may seem so hard to lose weight! There are so many products, pills and programs that promote fat burning, but it is important to look at your genetic markers and hormones to understand how fat storage/loss works for YOUR BODY. The goal of this episode is to shed light on the frustrations around fat loss and how to achieve sustainable results. 

Learn more about the 1 to 1 program here: https://drbethwestie.com/jumpstart-program/

On this episode, I am discussing the importance of GI repair for women with digestive issues, and the 6 "R's" to heal your gut! 

• The first R is "remove," which involves eliminating any irritants from the system. 
• The second R is "reduce," specifically referring to reducing sugar intake. 
• The third R is "restore," focusing on restoring transit time and peristaltic activity in the gut. 
• The fourth R is "replace," indicating the need for digestive support, particularly enzymes. 
• The fifth R is "reinoculate," which involves replenishing the gut with beneficial bacteria. 
• The final R is "repair," which focuses on the mucous lining of the gut. A healthy mucus lining is crucial for optimal immune response and neurotransmitter production. 

Gut health is important for many reasons including, detoxification, absorption of nutrients, regular elimination and hormone processing, not to mention weight and fat loss! 

Learn more about the 1 to 1 program here: https://drbethwestie.com/jumpstart-program/

I didn’t always love coffee. Shocking, I know! 

I didn't even like the smell of it until after I had my second child. I was so exhausted I gave it a try, and now I start my day with a cup of mushroom coffee mixed with coconut oil and collagen, and I honestly love it. 

Coffee and caffeine create some tension in the health community, so let’s look at some facts. 

• A cup of coffee typically contains 80-90 milligrams of caffeine. Studies suggest up to 400 milligrams per day (about four cups of coffee) is generally safe.
• Not to mention, the source of your coffee can contain pesticides, herbicides, mold, and chemicals added during roasting.
• Coffee actually has some amazing benefits like helping your estrogen metabolism, improving metabolic health, blood sugar management and brain health!
• Caffeine is a stimulant, helping to wake up your brain. It’s also a diuretic, which means it can make you go to the bathroom more. Focus on more hydration with minerals to counteract the dehydration. 

If you're using caffeine to combat constant exhaustion, it might be time to evaluate your overall health, particularly your adrenal function.

Some people metabolize caffeine quickly, while others do so slowly. Knowing your genetic factors can help you manage your intake. I metabolize caffeine quickly, so an afternoon cup doesn’t impact my sleep.

Cycle Syncing: Coffee is warming, which can be beneficial during different phases of your cycle. For instance, during the progesterone phase (days 15-28), you might find yourself enjoying an extra cup to get through the day.  

Coffee isn’t inherently bad for your hormones. Problems arise with too much caffeine and quality of coffee. 

• 1-2 Cups a Day: Generally safe and unlikely to negatively impact your hormones.
• Listen to Your Body: If coffee disrupts your sleep or you find yourself needing more to get through the day, it’s time to reassess.
• Find a “cleaner” source: Look for coffee that is certified organic or biodynamic. Some coffee brands have their coffee tested for mycotoxins and pesticides by third-party labs. Coffee grown at high altitudes is less likely to produce mold. Wet-processed/hand-picked and hand-processed coffees may be higher quality
• Focus on getting enough rest, minerals, and healthy fats.

Remember, everyone’s experience with coffee and caffeine is different. Coffee is a delicious and beneficial substance, but as always, listen to your body. 

So, how do you take your coffee? 

Let's connect!

Facebook: https://facebook.com/drbethwestie

Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com

Many women struggle with bloating, even while eating a nutrient dense diet. There are so many factors to why you may have experience belly bloat - what and when you are eating, how much water you are taking in, the stress you are under, hormone issues, etc. 

The first reaction to belly bloat is often to take a supplement. This isn't always bad, however if you don't target the root of your individual symptoms, it can make things worse. This episode will go into more detail on how to deal with belly bloat to achieve your goals! 

Learn more about the 1 to 1 program here: https://drbethwestie.com/jumpstart-program/

Toxic overload occurs when your body struggles to eliminate toxins effectively. Factors like poor detoxification, nutrient depletion, and impaired gut function can contribute to this overload. As a result, harmful substances and hormones build up in your system, wreaking havoc on your well-being. It's a complex issue with various underlying causes, including and often beyond dietary choices. If you suspect toxicity is a factor in your symptoms, this episode is for you! 

Learn more about the 1 to 1 program here: https://drbethwestie.com/jumpstart-program/

Detoxification in the body happens naturally, however, many women need additional detox support. Genetics, disease and inflammation are just a few reasons that you would need to assist the body with detox. 

The frequency of detox techniques and tools can depend on a number of things. There are different types of detox (gut, liver, etc) and each body has different needs, goals and barriers. In this episode, I share more about how the body detoxes and the right plan for your body. 

Learn more about the 1 to 1 program here: https://drbethwestie.com/jumpstart-program/

I've heard from so many women that Low Carb/Keto made them GAIN weight. It might not have been an initial gain, but over time or after going off the diet, things got worse! I am dedicating today's episode to sharing more about the dangers of sustained/extreme low carb and the female body. Carbs get such a bad rap, when really they are essential for energy, hormone regulation and optimal nutrition.

Learn more: https://drbethwestie.com/fhs-waitlist/

Let's talk about protein and the impact on weight specifically. Protein is one of the big keys to restoring energy, hormone balance, muscle gain and fat loss. Most women that I work with are not eating enough protein, especially after chronic dieting or calorie restriction. Keep in mind that everyone's protein needs are different, but it is one of the big tools I recommend for gaining muscle and losing fat! 

Learn more: https://drbethwestie.com/fhs-waitlist/

Fatigue... is it lack of sleep? Is it quality of sleep? Is it stress? Many of us get in a cycle of lack of sleep which contributes to fatigue during the day which contributes to poor habits that contribute to lack of sleep! In this episode, I discuss the root of fatigue, cortisol & adrenal issues and how to get things back on track. 

Learn more: https://drbethwestie.com/fhs-waitlist/

It's one thing to be exausted at night, but waking up tired is very discouraging and often a sign that things are off with your hormones. There are artificial ways, like large amounts of caffeine, to boost that energy but this is not sustainable and can actually work against you in the long run. In this episode we will dive into what hormones are at play, how night time routines can impact sleep, and ways to recover that morning energy. 

Learn more: https://drbethwestie.com/fhs-waitlist/

I am dedicating today's episode to discussing how to burn fat and why it may seem like you can't! There are so many products, pills and programs that promote fat burning, but it is important to look at the female physiology and how fat storage/loss works. The goal of this episode is to shed light on the frustrations around fat loss and how to achieve sustainable results. 

Learn more: https://drbethwestie.com/fhs-waitlist/

This episode is dedicated to PMS, and whether it's actually normal to experience! Just becuase something is common, doesn't necessarily mean it's how things should be. While it is normal to experience a shift in your hormones before your period, certain symptoms that are severe should be addressed. Some women even experience what's called the "period flu"! PMS symptoms and what is normal to experience is also very individual. Dive into this episode to learn more about PMS and hormone regulation! 

Learn more: https://drbethwestie.com/fhs-waitlist/

Presenter and author Jen Rafferty started her teaching career as a middle school teacher in Central New York for 15 years. She founded Empowered Educator in 2020 as a response to teacher burnout during the pandemic. Jen is known for bringing her energy, humor and expertise in her presentations while inspiring educators to stay connected to their "why." Jen is a certified Emotional Intelligence Practitioner and is currently pursuing her Ph.D. in Educational Psychology.

Since its inception, the Empowered Educator has reached teachers and school leaders all over the world. Jen has been featured in Authority Magazine, Medium, Thrive Global, VoyageMIA and was on the TEDx stage with her talk, Generational Change begins with Empowered Teachers. She is the author of the Amazon bestseller, A Place in the Staff: Finding Your Way as a Music Teacher.

Jen's insatiable curiosity continues to make the Empowered Educator programs relevant and reflective of the most up-to-date research in mindset, leadership, and cognitive neuroscience. She is committed to inspiring teachers and school leaders to discover their voice and maintain a healthy longevity throughout their careers.

Find Jen: 

https://www.facebook.com/groups/empowerededucatorfacultyroom
https://www.instagram.com/jenrafferty_/
https://twitter.com/jenrafferty_
https://www.youtube.com/watch?v=YTE_y6GSwqM

Is that my trauma speaking? 

Trauma is like a big, unchewed ball of food stuck in your brain, preventing you from moving on. Every time you recall the traumatic event, it grows, branching out and connecting with other memories, and it impacts how you relate to others and the world. 

I recently had an amazing conversation about trauma with Jennifer Phoenix, Licensed Marriage and Family Therapist (LMFT), who has dedicated her career to unraveling these harmful patterns in the brain. 

Our brains are incredible! They are constantly changing and adapting, thanks to something called neuroplasticity. When we're in a therapeutic setting, our brains become especially malleable. This is where Accelerated Resolution Therapy (ART) comes in, helping to lay down new feelings, sensations, and memories the way we want to feel them. Think of it as redirecting a spider web of triggers from old, painful memories to new, positive ones. It’s not just cool – it’s life-changing!

The ART motto: "Keep the knowledge, lose the pain." Unlike the fictional memory-wiping pen from Men in Black, ART helps you keep your memories while shedding the emotional burden they carry. The facts of your life remain, but the pain associated with those facts can be cleared away and replaced with positive feelings.

A big reason people shy away from therapy is the fear of having to relive their trauma through talking. ART sidesteps this by using eye movements to access the subconscious mind. This method can even work if you don’t have a clear memory of the trauma – your body remembers, and ART can help process these deep-seated emotions.

If you're curious about ART, check out Jennifer’s website at Phoenix Rising Therapy. She offers a free initial consultation to see if this method is right for you.

Find Jennifer: 

Polycystic ovary syndrome impacts many women but there are many symptoms that come along with it. Most women with PCOS experience insulin issues, weight issues and weight loss resistance. When you have PCOS, doing the "normal" things to lose weight is actually not going to work! Many practitioners don't know how to deal with PCOS and women are left discouraged, cutting calories and feeling miserable. Dive into this episode to learn what's behind PCOS and how you can manage your weight and regulate your hormones! 

Learn more: https://drbethwestie.com/fhs-waitlist/

Most women focus on losing fat/weight, when gaining muscle is just as important. There are many mistakes and misconceptions when building lean muscle and we are talking about them on this episode! I'm talking about working out fasted, ignoring muscle recovery, restricting muscle building nutrients and more. Believe it or not, working out at certain times can be WORSE for your health, not better. 

Learn more: https://drbethwestie.com/fhs-waitlist/

Is your support person stressed? Your health depends on more than just yourself! The stress of your friends, family, partner, etc doesn't just impact their health, it also impacts yours. This is why it can feel so challenging personally, even if you are not directly impacted by the stress! In this episode, I share examples of what happens when your support system is under stress and how you can manage it! 

Learn more: https://drbethwestie.com/fhs-waitlist/