Hosted by Margaret Powell, a Functional Nutritionist, The Fueled & Free Podcast is a women's health podcast that helps you cut through the noise of the wellness world, ditch diet culture & reclaim your metabolism.
Informative and relatable wisdom + guidance for the everyday woman, we cover topics on nutrition, hormones, gut health, thyroid health, nervous system regulation tools, motherhood, and more.New episodes release every Wednesday! Connect with Margaret on Instagram @margaretannpowell or email fueledandfreepodcast@gmail.com.To learn more about working with Margaret and her team, head to https://fueledandfree.com/.
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52. How Circadian Rhythm, Cortisol + Iron Overload Affect Blood Sugar with Isaac Pohlman
Season 4
Wednesday, November 20, 2024 • Duration 52:23
Today’s episode features Isaac Pohlman, also known as the Diabetes Dietitian.
Isaac Pohlman is a Registered Dietitian with a Master’s degree in public health and nutritional sciences. He was inspired to pursue nutrition after developing a series of health issues during his high school and college years, including type 1 diabetes, hypothyroidism, and hormonal imbalances. He weaves much of his personal experiences into his business, which has become the foundation for how he helps his clients.
Isaac is a wealth of knowledge when it comes to all things blood sugar, and is passionate about helping people get to the root cause of their blood sugar issues. Whether you’re currently experiencing blood sugar dysregulation, metabolic dysfunction, or you’re simply looking to live a more balanced lifestyle, this is an episode you won’t want to miss!
Episode Recap:
Isaac’s journey of experiencing a myriad of health issues as a teen and young adult, to becoming the ‘diabetes dietitian’ {2:15}
Why so many people are struggling with blood sugar issues today {12:07}
How the various forms of light impact blood sugar + the critical roles that melatonin, cortisol, and leptin play {15:42}
Continuous glucose monitors (CGMs) + what you should *actually* pay attention to if you’re regularly experiencing blood sugar issues {22:00}
Common habits to implement that can regulate & optimize blood sugar levels {25:50}
Why metabolic dysfunction often accompanies blood sugar issues {30:09}
Certain personality types that often struggle with blood sugar issues {31:38}
Carving out time & really prioritizing stress management {33:28}
Considerations to keep in mind with GLP-1 medications {38:14}
The use of metformin + the effects of excessive iron in the body {43:01}
The ‘blanket recommendation’ for iron during pregnancy {49:42}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
51. Do These Things BEFORE Stressing About Supplements + Lab Testing
Season 4
Wednesday, November 13, 2024 • Duration 40:09
You may think taking high-quality supplements and drink mixes are going to fix your frustrating health symptoms, but, that’s just NOT the case!
In today’s episode, I’m talking about what you actually need to do before stressing about supplements + lab testing. I’m diving into factors like the importance of really cleaning up your diet and prioritizing 3 solid meals/day, taking a mindful & moderate approach to your caffeine and (especially) alcohol consumption, the major impact of poor sleep habits and excessive technology usage, and more.
If you’re at a place where you have these key, foundational pieces locked in, but you don’t want to continue DIY-ing your health, functional lab testing could be your next, best step. Getting real, clear data on yourself can be super motivating for you to take action + actually see improvements.
Our team would be honored to walk with and provide you with a strategic approach to tackle your symptoms, so you truly CAN optimize your health and well-being. You can apply to work with us in our 1-1 Deep Dive Program - we would love to get you to a place of healing AND thriving!
Episode Recap:
Why cleaning up your nutrition first is SUPER important + how to do so {2:16}
Prioritizing 3 square meals/day + what this can look like {5:53}
Reducing your caffeine + alcohol intake {12:13}
Addressing your sleep habits & phone usage {24:42}
Your relationship with regular movement {30:31}
When lab testing IS something you should do {32:25}
42. Q&A: Pros and Cons of GLP-1s Like Ozempic, Vibrators + Hormonal Impact, How Nuts Impact Gut Health, and Happy Juice…
Season 3
Wednesday, May 29, 2024 • Duration 58:52
I’m excited to wrap up this season with a fun Q&A style episode, answering questions submitted by my Instagram community. I dive into a variety of topics like the very controversial GLP-1 (semaglutide) peptides (like what they actually are and what to consider if you are planning to take them), how using a vibrator can affect your hormones, why regular consumption of nuts + other omega-6 fatty acids IS impacting your gut health, the very popular Happy Juice, and more.
I love getting to dig into so many fascinating topics on the podcast, and I hope all of it is helpful for you as you’re navigating your health and wellness journey. I’m so grateful you are here, and I would truly appreciate it if you left a positive review, wherever you listen to the show. Can’t wait to be back with you again very soon!!
Episode Recap:
What GLP-1 (semaglutide) medications are and how they work + considerations, possible side effects, etc. when taking them {5:40}
Using vibrators + their effect on hormones {22:17}
Reasons why you may be experiencing a longer luteal phase and/or longer menstrual cycle all together {28:32}
Nuts and omega-6 fatty acids + their overall impact on gut health {32:36}
What Happy Juice is + my personal experience using it {39:26}
What to do if your body isn’t responding well to protocols + how to know when to switch providers {47:24}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
Complete show notes (including all links and resources I mentioned in this episode):
41. The #1 Reason Why You’re Struggling with Weight Loss, Low Energy, Hormonal Issues + Bloating
Wednesday, May 22, 2024 • Duration 33:12
I’m calling out the elephant in the room on today’s episode… because it’s a huge issue that I see among so many women today.
If you’re struggling with difficulty losing weight, gut issues like chronic bloating, low energy, and hormonal imbalances…did you know that under-eating can make all of these things worse? Not eating enough calories and food on a daily basis is its own root cause, and will undoubtedly lead to a plethora of frustrating health symptoms.
In this episode, I share things like the basics of determining how many calories you should be eating, how to reverse diet and slowly add more calories back in, strategies for recovering a low appetite, and more.
Episode Recap:
The incorrect assumption that so many people have regarding those who are overweight and how much they’re eating {3:08}
The variety of issues that can occur when you’re chronically undereating/not consuming enough calories {3:50}
What happens to your metabolism when you’re not eating enough {7:11}
Examples of what calculating your TDEE can look like + utilizing an InBody scan to get a more accurate reading of your BMR {8:34}
What it may look like when you’re under eating + the ‘unsexy’ parts of functional health that will actually get you the results you’re looking for {12:10}
My experience with low appetite and intermittent fasting + how my personal ‘hormonal hot mess’ story ultimately led me to pursue functional health {14:53}
Ways to effectively recover your appetite after dealing with low appetite for so long {19:41}
Dialing into your body and gaining crystal clear awareness around how it’s actually doing every day {22:52}
The importance of tuning into your menstrual cycle {26:01}
How certain childhood experiences dramatically shaped your relationship with food today + getting support to work through and move forward {27:04}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
40. Understanding Hypothyroidism and Its Connection to ADHD, Gut Health, Toxin Exposure and Chronic Stress
Season 3
Friday, May 17, 2024 • Duration 45:42
Did you know that over 27 million Americans are suffering from thyroid disease? According to the American Thyroid Association, over half of those who are, don’t even realize they have a thyroid condition!
Your thyroid doesn’t just ‘magically’ decide to stop working - there’s a much bigger reason as to WHY it’s not functioning properly. Simply throwing a medication at your hypothyroid symptoms and expecting that to take care of your issues, will never truly fix (or heal) your thyroid.
If you’re currently struggling with frustrating thyroid issues, this episode will empower you with the knowledge and tools to take control of your health. If you’re needing more support, our team would love to help you with a personalized treatment plan that will focus on a root-cause approach, and allow you to find the energy, balance, and joy that you’re looking for in your life!
Episode Recap:
What the thyroid actually does + the 2 main hormones it secretes {3:46}
The variety of symptoms that can present when your thyroid is working sub-optimally {4:40}
Six interesting symptoms that typically correlate with hypothyroidism {8:42}
The fascinating connection between ADHD and hypothyroidism {12:39}
The most common triggers for hypothyroidism {16:01}
3 halogen chemicals that greatly impact thyroid health + ways you can detox from halogen chemicals {18:21}
The chronic dieting/undereating cycle paired with overexercising that many women get stuck in for so long + how this affects thyroid health {23:25}
The symbiotic relationship between your gut health and thyroid health {29:38}
How trauma and chronic stress really affect your thyroid {31:53}
Adverse childhood experiences (ACEs) + its connection to autoimmune and hypothyroid symptoms {34:02}
Common medications prescribed to treat hypothyroidism + how this impacts your thyroid {35:17}
Bloodwork recommended to do in order to evaluate your thyroid + minerals that can support your thyroid {41:14}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
39. Exploring Life Design: Redefining Your Career, Goals, Mindset, Happiness, and Aging with Dr. Lindsay Bell
Wednesday, May 8, 2024 • Duration 59:17
Today’s podcast guest, Dr. Lindsay Bell, is a clinical psychologist and coach who helps people master their minds, optimize their performance, reduce stress, and find a deeper level of fulfillment in life.
I resonate with so much of Lindsay’s story - especially the whole ‘moving your family and starting fresh in Florida’ thing, but also, her refreshing perspective on aging and goal setting. I find it incredibly inspiring to see women in mid life push out of their comfort zones and find activities they really love, and ultimately, transform in ways they never knew (or thought) were possible. This was such a fun and enlightening conversation, and I know it will encourage you to pursue YOUR own beautiful life design, too!
Episode Recap:
The traditional career path Dr. Lindsay was on as a clinical psychologist + her decision to basically ‘quit everything’ after having her son, and start living life on her own terms {6:29}
Why Dr. Lindsay chose to pivot her career to the online space and help more of her clients that way {9:20}
The types of clients Dr. Lindsay typically works with + what she supports them with {10:55}
Common roadblocks/obstacles that often keep people stuck when they’re trying to ‘level up’ and reach their goals {12:49}
How social media really preys on our insecurities and negative beliefs about ourselves + why Lindsay chooses to show up differently on her platforms {17:00}
Going big and ‘all in’ with your goals vs. making small, incremental changes with your goals over time {18:52}
The over-diagnosing of ADHD over the last few years + understanding ADHD characteristics and why neurotypical people can still exhibit symptoms too {21:43}
Why not allowing people to steal your time is the ultimate sign of self-respect + the people-pleasing & mom guilt struggles that plague so many of us {27:03}
Navigating expectations and having those difficult conversations with your spouse/partner when necessary {31:33}
Dr. Lindsay’s experience with uprooting her family to move to a completely different state, and start fresh {35:02}
The major identity that comes with being in a certain career for an extended amount of time + why this can be a roadblock for people to make necessary changes {37:41}
38. Revolutionizing Breast Health with Dr. Jenn Simmons: Breast Cancer Detection and Proactive Vs. Reactive Healthcare
Season 3
Wednesday, April 24, 2024 • Duration 01:11:49
Today’s podcast guest, Dr. Jenn Simmons, is a true pioneer in the field of breast health. She’s a breast cancer surgeon turned functional medicine practitioner, and after finding herself with a breast cancer diagnosis a few years ago, her life-changing experience from ‘doctor’ to ‘patient’ really opened her eyes to who she was, and what she believed in. As someone who was surrounded by breast cancer and losing loved ones to this disease while growing up, she knew breast cancer was her life’s purpose. Ultimately, she wanted to pursue health, rather than simply treat illness, and she’s now on a mission to do just that.
I personally have a family history of breast cancer, so this conversation left me feeling empowered, and much more knowledgeable as I navigate my own breast health journey moving forward. Advocating for yourself and choosing to be proactive with your health is vital; at the end of the day, please know that you have to make the best decision for YOU, with the information you have available. This episode will most definitely have you rethinking the ‘typical’ preventative measures when it comes to breast cancer, so I hope you enjoy!
Episode Recap:
How breast cancer dramatically impacted Dr. Jenn growing up and became her life’s purpose + her own, life-changing experience navigating breast cancer and finding functional medicine {3:54}
The role your genetics play in regards to breast cancer {14:49}
Dr. Jenn’s thoughts on testing in estrogenic cancers + how to best approach genetic testing and get the most value from doing so {17:13}
When patients typically come to work with Dr. Jenn + the alarming rates at which cancer is increasing in the population {22:24}
The ‘invisible’ toxin that seems to have the greatest detrimental effect on our health today + the cortisol-dominant state most of us are living in {25:13}
Examples of doing what we’ve been told is best by experts, but has actually negatively impacted our health over time {34:37}
Lifestyle ways to prevent breast cancer and really optimize your health {37:44}
Various screening tools used in early detection of breast cancer + understanding that breast cancer is neither linear, nor predictable {46:28}
37. Breaking Free from Poor Body Image and Fad Diets, Exploring Masculine Vs. Feminine Energy to Improve Your Pleasure, Relationships, and Career with Kitty Blomfield
Season 3
Wednesday, April 17, 2024 • Duration 01:02:50
Today’s podcast guest, Kitty Blomfield, is a force to be reckoned with. She’s a leader in the metabolic space, host of the well-known Weight Loss for Women podcast, and she’s had quite the transformation over the last decade!
Kitty and I discussed a variety of topics in this episode - her journey with poor body image and endless dieting, to finding freedom with food and exercise, and the major mindset shifts she’s had to make along the way. We also dug into learning to train smarter (not harder) when it comes to your workouts, the roles of mechanical tension and progressive overload on the body, benefits of going to a gym versus working out at home, navigating the masculine and feminine energy as they present in your career, pleasure, communication, people-pleasing tendencies, and more.
This was such a refreshing conversation that took a totally different route than I originally thought it would, but I’m so glad it did. I had a blast chatting with Kitty, and I truly appreciated her vulnerability and honesty with sharing everything she’s experienced on her journey. I know this episode will leave you with many ‘aha’ moments, and will encourage you to take some time to explore more about yourself, and who you’re really meant to be!
Episode Recap:
Kitty’s story of growing up with poor body image and fad-dieting for most of her adult life, to breaking free and now helping other women restore their metabolisms {5:39}
How Kitty shifted her mindset from dieting and restriction to actually enjoying food now without guilt or shame + the life-changing results she experienced as a result {14:51}
The importance of tracking your food while also prioritizing regular movement + moving away from the ‘cheat meal’ mentality {18:56}
What Kitty’s typical workout/gym routine looks like + learning to train smarter, NOT harder {23:20}
Mechanical tension and progressive overload on the body + why lifting heavy is necessary in order to build muscle {29:10}
Finding excitement with weightlifting + the benefits to going to a gym vs. working out at home {33:43}
Non-negotiables that are now a part of Kitty’s daily routine to improve her health, relationships, and overall life {40:34}
36. Take Charge of Your Period | Cycle Syncing Series, Navigating Heavy and Painful Periods, Prostaglandins, Holistic Period Relief Options
Season 3
Wednesday, April 10, 2024 • Duration 40:55
We’re wrapping up our cycle syncing series with today’s episode featuring ALL the things related to the menstrual phase of your cycle!
For many of us, our actual period is something that can really knock us down - it’s not an optimal, exciting time we look forward to. If this rings true for you, trust me when I say, I felt VERY similarly for a long time. I was completely disconnected from my own cycle for the first decade I was menstruating (thank you hormonal birth control), and I had some extremely difficult periods in the past.
In this episode, I’m discussing what’s normal (and what’s not so normal) when it comes to your period length, heaviness, and pain. I’m also sharing more about how to navigate heavy, ‘clotty’ periods (and why they’re happening in the first place), the role of prostaglandins during your menstrual phase, holistic options that can provide pain relief, some of my favorite period products, and more.
While I wouldn’t say my period is always a walk in the park now, it’s not something that keeps me bedridden, or has me feeling like I can’t make it through the day due to super painful cramps. Whatever your journey currently looks like with your period (and cycle as a whole), I hope this four-part series has given you plenty of valuable tips and tricks to implement into your own life. Ultimately, your menstrual cycle should be something you are in tune with, and should feel incredibly empowered by as a woman!
Episode Recap:
What’s normal and what’s NOT normal regarding your cycle length, heaviness, blood loss, etc. with your period {4:02}
What a shorter cycle may actually be linked to {6:10}
Navigating heavy periods + addressing the root causes as to WHY you’re experiencing an extremely heavy, ‘clotty’ period {7:25}
The connection between endometriosis and painful periods {10:46}
The role of adenomyosis, fibroids, and underlying infections in painful periods {13:16}
What the color of your period blood can indicate of your cycle {14:37}
35. Medical Gaslighting & Advocating for Women’s Hormone Health with Nicole Bendayan
Season 3
Wednesday, April 3, 2024 • Duration 42:23
If you follow anyone in the women’s health space, chances are you’ve seen posts about the recent (and very divisive) March 2024 Washington Post article titled ‘Women are getting off birth control amid misinformation explosion’.
Today’s podcast guest, Nicole Bendayan, is a Certified Holistic Nutritionist who was recently featured in this viral article. Nicole shares her side of the story on being interviewed in the controversial Washington Post article, and how she was a pawn in the politically driven article written to perpetuate misinformation, and persuade women to choose hormonal birth control over anything else.
Nicole and I talk about her interview experience with the Washington Post regarding hormonal birth control’s impact on women’s health, and what they actually ended up publishing in the very misleading article. We also discuss Nicole’s personal experience with hormonal birth control, how that propelled her into the women’s hormone health space, the increasing censorship of certain content on social media and how this can impact the way you show up on your platforms, controversy surrounding ‘natural’ family planning and pregnancy prevention tools like cycle syncing versus hormonal birth control, and more.
Episode Recap:
Nicole’s involvement in the March 2024 Washington Post article about hormonal birth control & women’s health + what her overall experience was like {3:00}
How to keep moving forward and sharing your message on social media, even after receiving a great deal of backlash {11:03}
The importance of being an active participant in your healthcare {13:36}
Nicole’s personal experience with using hormonal birth control + her reaction to learning about the 4 phases of the menstrual cycle {14:45}
What Nicole was questioned about during her recent interview with the Washington Post + what was actually published {19:21}
The continued push for censorship of certain content on social media + why this isn’t influencing Nicole and the way she shares content on her SM platforms {23:19}
How water skiing allowed Lindsay to really feel like herself again + the toxic, collective mindset regarding aging in our society {47:06}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
Why regular self-breast exams matter + why mammography and MRI shouldn’t be used as the go-to imaging and screening tools for breast cancer {53:14}
Ultrasound and thermography in breast screening + the 3 instances where breast cancer actually is considered an emergency {58:19}
Dr. Jenn’s incredible QT imaging experience + why it’s going to change the future of breast cancer screening {1:07:16}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
Navigating the balance of masculine vs. feminine energy + how this can dramatically impact your sex life, relationships, communication and more {52:46}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
Complete show notes (including all links and resources I mentioned in this episode):
What to focus on nutritionally during your period + how your digestion is affected during this time {16:27}
How to adjust your calendar, work, and overall productivity around your period {21:15}
Why you should try to avoid refined grains and sugars as much as possible during your period + what prostaglandins are {26:48}
What you should consider limiting and/or avoiding all together if you’re experiencing high inflammation and painful periods {28:30}
Holistic options for pain relief during your period {29:14}
My favorite period products {31:17}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
The controversy surrounding the usage of tools like cycle syncing for ‘natural’ family planning & pregnancy prevention vs. hormonal contraception {30:15}
Questionable guidelines stating that IUDs (like the Mirena) don’t actually need to be removed/changed out every 5 years {34:57}
Nicole’s reaction and feelings to being lumped in as a ‘right wing commentator’ in the March 2024 Washington Post article {36:08}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.
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