Explore every episode of the podcast The Fueled & Free Podcast
Dive into the complete episode list for The Fueled & Free Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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1–50 of 83
Title
Pub. Date
Duration
82. Perimenopause Detox 101, Why Detox Is The Key To More Energy, Weight Loss & Lowering Inflammation In Your Late 30’s & 40’s
29 oct. 2025
00:22:25
In this episode, Margaret unpacks one of the most overlooked pieces of women’s health, and that is detoxification.
She explains why perimenopause creates the “perfect storm” for toxin buildup, hormonal chaos, and inflammation, and how to support your body through this transition with practical, sustainable strategies.
From the liver-gut connection to emotional release, Margaret breaks down why detox isn’t about juice cleanses or quick fixes, but about restoring your body’s ability to process hormones, stress, and toxins efficiently. She shares actionable nutrition, mineral, and lifestyle strategies to improve energy, reduce PMS symptoms, and make your transition into menopause smoother and more empowered.
This episode is a must-listen for women in their late 30s and 40s who are feeling puffy, sluggish, or “stuck” in their health—and ready to finally understand what their body is asking for.
Episode Recap:
What detox really means—and why it’s not about juice cleanses or saunas {01:20}
How perimenopause slows detox pathways and raises estrogen load {04:50}
The “perfect storm” of hormonal, liver, and stress overload during your late 30s–40s {05:40}
Why liver and gut health determine how your hormones feel {8:53}
Simple, functional detox support: food, minerals, bile flow, and bowel health {11:18}
The link between nervous system regulation and hormonal balance {16:20}
How emotions and stress block your body’s ability to detox {17:26}
Why supporting detox now creates smoother hormones, better energy, and resilience long-term {20:46}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
81. Peptides are NOT big pharma, why they are the future of health, the difference between peptides vs. traditional prescription medications
22 oct. 2025
00:19:58
In this episode of the Fueled & Free Podcast, Margaret breaks down one of the most common sources of confusion in the wellness world — the difference between peptides and medications.
She explains what peptides actually are, how they work in the body, and why understanding their role can completely shift how you approach healing, longevity, and fat loss.
Margaret shares how peptides act as natural “messengers” that restore balance and repair, while medications tend to override the body’s systems to control symptoms. She also clarifies why some peptides, like GLP-1s, are regulated as drugs — and how others, such as BPC-157 or NAD+, support regeneration and optimization at the cellular level.
This episode is a must-listen for anyone curious about peptide therapy, confused by what’s “natural” vs. “pharmaceutical,” or ready to make more informed choices about how to support their metabolism, energy, and overall health.
Episode Recap:
What peptides actually are and how it act as the body’s natural repair messengers {02:24}
Examples of regenerative peptides like BPC-157, NAD+, and Tesamorelin + Ipamorelin {03:05}
Why medications are designed to override or block pathways for specific outcomes {05:24}
The “whisper vs. shout” analogy: peptides restore communication, medications command control {06:53}
Why GLP-1s are regulated as medications, while other peptides remain wellness compounds {08:11}
How quality peptides are so important and why these are powerful tools {14:50}
How to use both strategically — peptides for restoration, medications for stabilization {18:20}
A mindset shift: asking “Do I need to manage or to heal?” to guide your health decisions {22:05}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
80. When Microdosing GLP-1s Isn’t Enough For Fat Loss: Why Needing a Higher Dose Isn’t Failure
08 oct. 2025
00:33:54
In this episode of the Fueled & Free Podcast, Margaret shares her personal experience with microdosing GLP-1 peptides, and observations she’s had having coached clients who are microdosing GLP peptides.
She breaks down how microdosing can minimize side effects, support appetite regulation, and improve metabolic health, while emphasizing that it’s not a one-size-fits-all solution when it comes to fat loss.
Margaret also dives into the nuances of insulin resistance, hormone balance, and gut health — explaining why each person’s response to GLP-1s is unique, i.e. why some need a higher dose to get their body to respond.
This episode challenges the misconception that needing a higher dose means failure, and instead reframes it as part of a personalized journey toward better health.
Episode Recap:
What microdosing really means and why it’s a smart, gentle starting point {01:42}
Why microdosing can fall short for fat loss if deeper metabolic issues exist {03:47}
Five reasons your body may not respond on a low dose (insulin resistance, receptor sensitivity, thyroid, undereating, gut health) {09:18}
How to know when it’s time to move from microdosing to a therapeutic dose {17:09}
Why needing a higher dose is not failure—it’s feedback from your body {24:44}
The importance of flexibility over rigidity in your dosing journey {31:21}
Why the microdosing phase still matters, even if you eventually titrate {32:00}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
79. How expectations can sabotage healing, lessons on letting go of timelines & surrendering to your health journey
01 oct. 2025
00:17:06
In this episode of the Fueled & Free Podcast, Margaret has an honest conversation about one of the most common questions she hears: “How long is this going to take?” Whether it’s balancing hormones, healing the gut, improving energy, or reaching weight loss goals, many women expect a clear timeline. But the body doesn’t work that way.
Instead, Margaret reframes the process of health and healing — comparing it to learning a new skill that takes time, practice, and patience. She emphasizes why expectations can become one of the biggest obstacles to progress, and how showing up consistently with the right support makes the difference.
This conversation sheds light on why healing is not a quick fix, but a personal journey that requires patience, consistency, and a willingness to embrace the process.
Episode Recap:
Why “How long will this take?” is the wrong question to ask {00:53}
How expectations can sabotage real healing {01:21}
Why health journeys are like learning a new skill — and can’t be rushed {02:42}
The truth about timelines for gut healing, hormone balance, and metabolism {07:28}
The cultural obsession with “perfect health” and why it’s unrealistic {09:06}
How functional testing helps remove barriers slowing your progress {13:25}
A better question to ask yourself instead of “How long?” {13:40}
Why creating space for healing, and showing up matter more {16:07}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
78. The problem with birth control for PMS, PMDD, Perimenopause and what to do instead
24 sept. 2025
00:25:37
In this episode of the Fueled & Free Podcast, Margaret explores the reality of PMS and PMDD, especially for women in their 30s and 40s. She challenges the conventional approach of prescribing birth control as a “fix,” explaining why it fails to address the root causes of hormonal imbalance.
Instead, she highlights the role of bioidentical progesterone in easing symptoms, supporting perimenopause, and protecting long-term health.
This conversation sheds light on why women need real hormone support — not suppression — and how understanding progesterone’s benefits can transform mental health, sleep, and overall well-being.
Episode Recap:
Why birth control is the default prescription for PMS, PMDD, and perimenopause symptoms {01:53}
How medical training and pharma influence keep doctors from addressing root causes {04:59}
Why suppressing ovulation in perimenopause makes symptoms worse, not better {06:08}
The critical difference between synthetic progestins and natural progesterone {07:32}
How bioidentical progesterone supports mood, sleep, metabolism, and long-term health {09:26}
The outdated fears around hormone therapy—and why they don’t apply to progesterone {11:10}
Best practices for progesterone use—and how to know if it’s working for you {13:26}
Questions to ask your provider so you can advocate for better hormone care {24:04}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
77. The Cost of GLP-1s: Insurance, Telehealth Options, Maintenance on semaglutide / tirzepatide
17 sept. 2025
00:31:35
In today’s episode I’m sharing real talk on the cost of GLP-1 peptides like semaglutide and tirzepatide, what insurance does (and doesn’t) cover, and what it actually takes to maintain results long term.
These medications can be powerful tools for weight loss and metabolic health, but they’re not quick fixes. That’s why it’s so important to understand not just the financial side, but also the lifestyle shifts, maintenance strategies, and functional testing that truly support lasting results.
I’ll walk you through what you can expect if you’re paying cash, what insurance may cover depending on BMI or health conditions, why weight regain is such a common challenge, and how strength training + holistic health strategies fit into the picture.
You deserve clarity, and you deserve support in making these decisions with eyes wide open.
Episode Recap:
How much GLP-1s really cost — and why so many women ask this question {00:43}
When insurance typically covers GLP-1s and when it almost never does {01:20}
What cash pay looks like at pharmacies, medspas, and telehealth platforms {05:42}
How long you might actually need to be on a GLP-1, and why weight regain is common {09:19}
What maintenance really looks like: strength training, protein, gut health, and hormones {13:39}
Why functional testing still matters, even if GLP-1s are working {20:25}
The hidden cost of not addressing metabolic issues early {25:39}
Why GLP-1s are more than weight loss drugs — they’re metabolic therapies {26:41}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
76. GLP-1s, Dopamine, and Food Noise: A New Way to Experience Food
10 sept. 2025
00:17:32
Today’s episode is all about something I know so many of you have struggled with: that constant chatter in your head around food. The “should I eat this?” … “why can’t I stop?” … “just one more bite” loop that feels like it never shuts off. This “food noise” can feel exhausting, overwhelming, and even isolating.
In this episode, I’m diving into how GLP-1 medications can quiet that food noise, shift the urge to binge, and create more freedom in your relationship with food. We’ll talk about the connection between dopamine, ADHD, and binge eating, and how microdosing GLP-1s can bring calm where there used to be chaos.
I’ll also share the flip side of this, because while reduced appetite and food noise can be a relief, some people find that eating loses its pleasure. That’s why it’s so important to reframe our relationship with food from an emotional tug-of-war into something more neutral, where food supports life instead of consuming your thoughts non stop.
Episode Recap:
How GLP-1s can change your relationship with food {00:37}
What “food noise” is and why it leaves so many women feeling exhausted and hopeless {01:36}
The link between ADHD, dopamine-seeking, and impulsive eating or drinking {03:37}
How GLP-1s quiet brain chatter, blunt binge urges, and soften dopamine hits {06:28}
The freedom that comes with food taking up less mental space {08:49}
The flip side: when eating feels less pleasurable and more neutral {09:28}
Reframing neutrality around food as empowerment rather than loss {14:51}
Why GLP-1s are about more than appetite—they reshape mindset, habits, and pleasure {16:11}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
75. My 6 month update on microdosing a GLP 1, how peptides impact cravings, blood sugar, and can be a tool for longevity
03 sept. 2025
00:45:39
Today’s episode is a special one because we’re celebrating 75 episodes of the Fueled & Free Podcast! 🎉 In today's episode, I’m sharing my six-month update on microdosing a GLP-1 peptide, Tirzepatide.
This hasn’t been about chasing shortcuts or finding an “easy way out,” but rather giving my body the support it needed to finally respond again. Over the past six months, I’ve seen not just physical changes in body composition and cravings, but also shifts in my mental health and the way I view wellness as a whole.
I know this is not for everyone, and I’m not here to tell you what to do, but I am here to share openly about what has been a game changer for me and for so many women I’ve worked with. You are NOT broken. And you don’t have to white-knuckle your way through your health journey to create real change. If you’ve been curious about peptides, weight loss, or even the stigma around weight management, this episode will encourage you to explore your options without shame.
Episode Recap:
My six-month update on microdosing GLP-1 {1:08}
Physical changes, body composition, and reduced cravings {06:30}
Exploring peptides and how they benefit in many ways {10:59}
Cultural shifts in weight loss & public conversations (Serena Williams, etc.) {16:34}
Why emotional health is just as important as physical health {22:19}
The stigma around weight loss + how I worked through it {23:04}
Long-term use of GLP-1 and who it may help {31:06}
Why you deserve support and education in your journey {38:12}
Letting go of shame and embracing your health choices {44:23}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the guidance of your physician or healthcare provider regarding any medical condition or treatment.
74. Feeling Puffy, Inflamed, and Stuck with Your Weight? Sharing My Honest Experience Microdosing a GLP-1
28 mai 2025
00:58:36
Today’s episode is a vulnerable one, and honestly…not something I ever thought I would be sharing: my personal journey with microdosing a GLP-1 peptide. This wasn’t about chasing a shortcut or “cheating”, but about giving my body the support it needed to respond again!
I’m not saying you should do this, because I know it’s not for everyone. But…I’m also not here to gatekeep, and I will GLADLY share something that’s been a game changer for me (plus many of the women I’ve worked with)!
You’re NOT broken, and you don’t have to “white-knuckle” your way through your health to make progress. If you’re curious about using a GLP-1 in a safe and aligned way, you DESERVE the freedom to explore that - without shame. Our team would love to support you in doing so!
Episode Recap:
The frustrating reality of doing #allthethings for your health, but still not seeing the changes you want {1:53}
Why I chose to microdose a GLP-1 + how I knew it was the right next step {5:57}
The positive shifts I’d made with my health, but still being being borderline insulin resistant {16:48}
The internal judgment I had around using a GLP-1 + how I worked thru it {18:44}
What I’ve learned since microdosing tirzepatide {22:06}
What *actually* changed for me after microdosing + what it didn’t “fix” {24:14}
My current health stats + why it’s okay to WANT to change your body {33:04}
How your personal health story impacts how your body responds {31:06}
The plan I followed & how I approached this process {38:12}
Why we need to stop believing that struggle is the only path to healing {44:23}
Why your body needs to be ready to respond to GLP-1s for them to work effectively {47:44}
Amazing results our clients are seeing with solid foundations already in place {51:12}
**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.
73. Is Hidden Mold Making You Sick? Mold Remediation Mistakes + The Right Way To Investigate Mold with Brian Karr
21 mai 2025
01:05:54
If you’ve ever wondered whether your home environment could be sabotaging your health, today’s episode is for YOU.
I’m joined by nationally recognized mold investigator, Brian Karr, co-founder of We Inspect and The Dust Test, who shares jaw-dropping insights on all things mold. Brian didn’t set out to become a mold expert, but he did have his own life-altering experience with mold.
Since then, he’s helped over 10,000 people identify and reduce mold exposure and other environmental toxins with clarity, NOT panic!
Ultimately, you can’t fix something if you don’t know the true source of where it’s coming from.
Whether you’ve dealt with chronic inflammation, fatigue, brain fog, skin issues, or other frustrating health symptoms, this conversation with Brian is a MUST-listen. Get ready to be much more informed about mold and empowered as you navigate your health journey!
Episode Recap:
Brian’s story of discovering toxic mold in his apartment + how it launched his mission to help others {3:53}
What can happen when you unknowingly stay in a mold-infested environment {10:38}
Differences between a traditional home inspector vs. mold consultant + why this matters {12:19}
Why Brian’s team takes a “balanced” approach to remediation {13:06}
Subtle & powerful signs (like nose blindness) of mold in your space {16:51}
Why symptoms can vary for people living in the same home {24:59}
Key steps to take if you suspect mold growth in your home {36:53}
How Brian’s team tests + identifies the root source of mold {44:51}
How HVAC systems can spread toxins throughout your space + what to watch for {54:55}
3 crucial pieces your remediation plan must contain + the importance of clear, supportive communication during this process {58:37}
Send us an email at fueledandfreepodcast@gmail.com
**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.
72. Why I Stopped Drinking Alcohol, the Sober Curious + Cali Sober Movement & How GLP-1s are Influencing Alcohol Consumption
14 mai 2025
00:50:55
Today’s episode is a long time coming, and it’s regarding something that’s really shifting in our culture right now: alcohol.
I’m diving into my personal journey with alcohol and growing up around addiction, the rise of the sober curious movement (especially with millennials and Gen-Zers), the significant impact on women’s health, why more people are turning to cannabis / THC, and more.
Alcohol no longer serves me; I’ve personally made the decision to quit it, and I’m consciously breaking a multi-generational cycle of alcohol dependance.
I hope this episode empowers you to look at what’s really serving you (and what’s not). You deserve to live a healthy, vibrant, and aligned life!
Episode Recap:
My early exposure to alcohol + how I’ve continually reevaluated my relationship with it {4:58}
Why alcohol was the one thing I justified keeping in my routine {9:56}
My “sober curious” journey & realizing I no longer need alcohol {11:52}
Benefits I’ve noticed since quitting alcohol {17:09}
How alcohol impacts women’s health in their 30s & 40s {21:42}
The generational shift as younger people move away from alcohol {29:21}
How increased cannabis use is affecting alcohol consumption {31:22}
Downsides to regular THC use {33:46}
Getting honest about why you’re really using cannabis & THC + my personal experience {35:54}
The surprising connection between GLP-1 medications & alcohol cravings {41:16}
How the media constantly glamorizes alcohol {44:00}
Send us an email at fueledandfreepodcast@gmail.com
**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.
71. The Overlooked Signs of Insulin Resistance in Women 35+
07 mai 2025
00:32:22
Insulin resistance is one of THE most overlooked root causes of fatigue, stubborn weight, cravings, brain fog, mood swings, and more. And yet…most women don’t even know it’s happening in their bodies.
I’m diving into why insulin resistance is more than a blood sugar problem, subtle signs that show up for women in midlife (and are often ignored), root causes to insulin resistance, why the conventional medical approach tends to miss the mark, and more.
You’re not lazy, you’re not broken, and you’re not a failure! You ARE missing crucial pieces of the puzzle though, and that’s where our team can help. We’re currently accepting new clients for May and June 2025 in our 1:1 program, and we would be honored to support you on your healing journey!
Episode Recap:
Why blood sugar issues are skyrocketing + why this impacts women 35+ even MORE {1:28}
Sneaky symptoms of insulin resistance that are often ignored {4:38}
What traditional labs might miss with insulin resistance + why the conventional approach falls short {7:08}
Key functional ranges for fasting glucose, A1C & insulin + why ‘normal’ doesn’t mean optimal {11:02}
Root causes of insulin resistance {14:59}
Conventional approaches to ‘fixing’ your insulin & blood sugar issues {21:53}
Building meals that stabilize blood sugar + increase metabolic flexibility {23:26}
Strategically using GLP-1s {25:00}
Client success story using a personalized + functional healing plan {26:48}
Send us an email at fueledandfreepodcast@gmail.com
**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.
70. Is Chasing the "Root Cause" Keeping You Stuck?
30 avr. 2025
00:42:24
Today’s episode topic is one that may feel a little uncomfortable, but it’s something I see time and time again in the holistic and functional health space: the obsession with finding the root cause.
I’m diving into why healing doesn’t always follow a linear path, how it looks when you get caught up in trying to ‘fix’ yourself and obsess over every.single.thing, why leaning into self-awareness can be the most powerful tool in your healing journey, and more.
You might never find that elusive ‘root cause’, but that’s okay! It doesn’t mean that you’re broken - your progress still matters, even when it’s not showing up on a lab test.
If you're ready for personalized support that’s rooted in guidance (not judgment), our 1:1 program might be the next step for you. We’re currently accepting new clients for May 2025, and would LOVE to walk alongside you on your healing journey!
Episode Recap:
Why symptoms aren’t random, but actually key messengers from your body {5:16}
Common archetypes of women who tend to get ‘stuck’ in their healing {11:56}
Why doing everything right doesn’t always mean feeling your best {21:51}
How self-awareness can shift everything on your healing journey {29:32}
Realizing that you may never find THE root cause + why this is okay {36:40}
Send us an email at fueledandfreepodcast@gmail.com
**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.
69. Mastering The Mundane With ADHD Mom Coach Amy Hann
23 avr. 2025
00:45:24
ADHD can show up in ways we don’t always expect - especially for moms juggling the everyday demands of parenting, career, personal growth, and everything in between!
Today’s episode features Amy Hann, the creator of Master the Mundane, an online community and course designed specifically for moms with ADHD. Amy is the master of ALL things ADHD (she was diagnosed at age 5), and her personal story is deeply rooted in neurodiversity.
If you’ve ever wondered what ADHD really looks like for women in everyday life, this is a must-listen episode. Remember - you are your OWN advocate, and it’s important that you have grace and compassion for yourself on this journey!
Episode Recap:
Amy’s lifelong journey with ADHD + how it’s shaped her role as mom, partner & educator {3:08}
How to tell the difference between ADHD in women vs. “mom brain” or burnout {4:52}
Benefits of getting an ‘official’ ADHD diagnosis {7:25}
How ADHD presents in women compared to men or children {9:08}
Moving away from comparing yourself & family to neurotypical families {15:30}
How building consistency with daily habits can support your ADHD brain {19:27}
Simplifying your routine & schedule by focusing on 3 daily tasks {23:16}
Outsourcing where needed {29:21}
Understanding that you’re NOT alone if you’re feeling overwhelmed & stretched thin in your day-to-day life {31:55}
Finding a safe & supportive community + advocating for yourself {34:47}
How hormonal shifts in perimenopause can greatly impact ADHD {37:24}
Exploring natural & holistic tools that complement medication for a more ‘balanced’ approach {40:35}
Send us an email at fueledandfreepodcast@gmail.com
68. Microdosing GLP-1s / Semaglutides: A Tool For Reducing Inflammation, Weight Loss, & Insulin Resistance
16 avr. 2025
00:47:54
Today’s episode topic is a LONG time coming, and it’s something that is both intriguing + triggering: GLP1’s and semaglutide peptides.
I’m diving into the nitty gritty on GLP-1s peptides & how they *actually* work, and the concept of microdosing GLP-1s. I’m also discussing naturally-occurring GLP-1s vs. medications like semaglutide and tirzepatide, how peptides positively affect inflammation, insulin resistance during perimenopause, common myths and ‘fear mongering’ surrounding GLP-1s, and more.
If you’ve ever felt torn about GLP-1 medications, you’re NOT alone. It’s important to realize that these aren’t just another ‘quick fix’, and personalization is key here!
If you’re struggling with the unique metabolic storm that is perimenopause, learn more about how our team can help you HERE. We would love to support you with your metabolic and hormone health so you can heal + THRIVE in your everyday life!
Episode Recap:
Understanding GLP-1s + how they work {4:22}
‘Naturally’ occurring GLP-1s vs. prescription GLP-1s {6:20}
Factors that contribute to lowering your body’s natural GLP-1 {9:01}
Supporting & boosting your body’s natural GLP-1 production {13:03}
Why GLP-1s can be key in perimenopause + how these can support insulin resistance and lowering inflammation {16:14}
Common myths & fears surrounding GLP-1s {18:17}
Microdosing GLP-1s + how we’ve supported clients in this process {24:55}
Why microdosing GLP-1s can support hormonal & metabolic shifts during perimenopause {35:38}
Why GLP-1s aren’t a one-size-fits-all & personalization matters {39:44}
Options for getting GLP-1s prescribed for you {43:36}
Send us an email at fueledandfreepodcast@gmail.com
**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.
67. Estrogen Dominance In Perimenopause: Why You’re Bloated, Gaining Weight, Moody, & Have Heavy Periods
09 avr. 2025
00:24:40
If you’re in your late 30s or 40s and you’ve been struggling with issues like bloating, brain fog, unmanageable PMS, weight gain, and more, today’s episode is for YOU.
I’m breaking down the typical signs + symptoms of estrogen dominance, cycle changes that can affect your estrogen & progesterone levels during perimenopause, why root causes like hormonal birth control may be a MAJOR contributor to your hormonal imbalances, and more.
I want you to know you’re not crazy, you’re not lazy, and you’re definitely NOT alone in feeling this way. Perimenopause can feel like a chaotic and confusing time, but it’s vital that you get the support YOU need so you can regain control of your health, and show up fully in your life!
Episode Recap:
Signs + symptoms that point to estrogen dominance & hormonal imbalances {4:02}
The ‘typical’ process with healthcare providers & conventional treatments when navigating estrogen dominance {6:27}
Cycle changes in your 30s & 40s that lead to estrogen & progesterone imbalances {9:39}
Root causes of estrogen dominance + hormonal imbalances {11:12}
The biggest contributors to estrogen dominance {16:34}
Why progesterone hormone replacement therapy isn’t *always* the best option {19:10}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
66. Spring is the Season for Detox and Cleansing Winter Stagnation + Why Histamine Issues Are Worse in the Spring
02 avr. 2025
00:40:05
Spring is upon us, but this season is sooo much more than blooming flowers and warmer days. It’s a time of profound energetic shifts that your body FEELS, before your mind even catches on.
I’m chatting about spring from both Traditional Chinese Medicine (TCM) and biblical perspectives. This transition from winter to spring brings a variety of changes to your mood, energy, and physical health.
Spring is definitely a time for emotional ‘cleansing’. It shows us that we don’t have to stay stuck, because healing and growth IS possible.
I hope you choose to shed the stagnation of winter, nourish your mind and body, and step into the vibrant renewal that is spring!
Episode Recap:
Shifting from the stillness & death of winter into the energy & new life of spring {3:40}
Spring’s ‘liver energy’ + how this can look in your everyday life {7:59|
Signs of liver ‘stagnation’ + embracing change & new beginnings {14:04}
Histamine intolerance + how estrogen & DAO enzyme impact histamines {16:52}
High histamine foods {22:28}
Foods + beverages that are helpful with detoxing {25:23}
Strategies to support spring detox + stimulate lymphatic drainage {26:56}
Supplements that can help with detoxing {31:59}
The emotional ‘cleansing’ you may be feeling during spring {33:12}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
65. Hot Flashes and Night Sweats, WTF is Going On?!
26 mars 2025
00:29:12
One of the MOST uncomfortable symptoms that every woman will experience (at some time or another) are…hot flashes.
The good news is - you’re NOT powerless to hot flashes and night sweats! I’m breaking down what’s *really* going on when you experience a hot flash, hormonal shifts and imbalances that lead to these during perimenopause, how lifestyle adjustments, supplements, and hormone replacement therapy (HRT) can help, and more.
While hot flashes and night sweats are very common, they don’t have to be a ‘normal’ part of your life, either. These are a symptom of something deeper that is out of balance within your body.
If you’re ready to stop guessing and take a personalized, root-cause approach to your hormonal symptoms, learn more about how our team can support you HERE. It’s time to take back control, because perimenopause doesn’t have to suck!!
Episode Recap:
What’s *actually* happening within your body when you experience a hot flash {2:16}
Hormonal shifts that can lead to hot flashes or night sweats {3:18}
Ways to reduce hot flashes & night sweats + support your body as a whole {5:51}
Adjusting your routine & lifestyle to manage cortisol levels {8:55}
Preventing muscle loss & significantly reducing hot flashes with consistent strength training {13:48}
Acupuncture’s unique ability to regulate body temp + decrease hot flashes naturally {16:51}
Supplements & herbs that can help with hot flashes & night sweats {18:58}
Using bioidentical HRT to effectively treat & control hot flashes {22:32}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
64. Why Minerals Matter in Perimenopause + How to Avoid the Midlife Mineral Crash
19 mars 2025
00:34:37
Today’s episode is covering a topic that can be a major game-changer for your health: MINERALS!
Minerals are one of those things I’m super passionate about, but they tend to be overlooked in the holistic health space. They’re often the missing piece to so many frustrating health symptoms for women, and these imbalances show up even MORE in midlife.
I’m breaking down what the ‘midlife mineral crash’ is, how your hormones and digestion are impacted by mineral imbalances, invaluable insights the hair tissue mineral analysis (HTMA) can provide, ways you can start replenishing your minerals ASAP, and more.
Taking a root-cause, holistic approach that is specific to YOU is vital. Our team can support you with our 1:1 Program, 90 Day Powerful Peri Protocol, or with 1-time functional testing. It’s time to address your minerals and replenish any deficiencies so you CAN thrive in midlife & beyond!
Episode Recap:
Questions to ask yourself if you think you may have mineral imbalances {1:48}
Why the mid-life ‘mineral crash’ is affecting so many women {4:03}
The critical role that hormones play in your mineral status {6:37}
How digestion issues may be linked to poor mineral absorption {10:32}
Subscribing to restrictive dieting & eating processed foods {11:08}
How overhydration affects your mineral imbalances {14:18}
Misconceptions about the HTMA {18:21}
Client case study + the key part minerals played in her protocol {19:59}
2 options for accessing testing with our team {24:41}
3 action steps you can begin implementing TODAY {27:02}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
63. Should You Test Your Hormones Before Starting Hormone Replacement Therapy (HRT)?
12 mars 2025
00:34:32
If you’re in the trenches of perimenopause, you may be thinking about testing your hormones - especially if you’re considering hormone replacement therapy (HRT).
I’m diving into how to know if you *really* need hormone testing before starting HRT, the ‘broader picture’ that's happening within your body, key blood markers to test, how to access testing without a provider, and more.
If your lab levels are ‘normal’, but you couldn’t feel further from ‘normal’, don’t allow that to be your story. Perimenopause doesn’t have to suck!
Our 1:1 Program, 90 Day Powerful Peri Protocol, is the program for women 35+ who want to lose weight, improve sleep, energy & mood. We take a root-cause, holistic approach that is individualized to YOU!
Episode Recap:
Current changes I’m experiencing in perimenopause {2:01}
Why there isn’t one ‘magic bullet’ that’s going to solve all of your problems in perimenopause {6:10}
Key bloodwork markers to test {11:23}
My current rec for accessing blood testing {13:46}
Why you may want hormone replacement therapy {19:56}
The DUTCH test + the value of the HTMA {21:54}
Options for accessing HRT without your provider {24:52}
The dynamic nature of perimenopause + why utilizing HRT is proactive for your longevity {29:54}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
62. Why Gut & Digestion Changes During Perimenopause + Bloating, Constipation, Reflux, and What to Do About It
12 févr. 2025
00:25:52
If you’re in your mid/late 30s, 40s, or even 50s, you’ve probably noticed some annoying changes with your gut health. Maybe you’re struggling with more bloating, constipation, food sensitivities, or you can tell your digestion is just ‘off’.
It’s not just in your head - unfortunately, your gut can change pretty drastically during perimenopause.
I’m diving into the fascinating connection between your gut and fluctuating hormones, what gut changes you may experience during perimenopause, how histamine intolerance, weight changes, and blood sugar issues can present, and more.
I know this time into perimenopause can feel overwhelming, but there ARE solutions for supporting and healing your gut. That’s where our team can step in!
🎉 Our 1:1 Program, 90 Day Powerful Peri Protocol, is open for enrollment for March 2025! This is a program for women 35+ who want to lose weight, improve sleep, energy & mood. By taking a functional approach & utilizing testing for both your gut AND hormones, we can pinpoint what areas of YOUR body need specific attention.
Episode Recap:
How interconnected your gut & hormones really are {1:25}
Common gut changes experienced during perimenopause {5:22}
Histamine intolerance during perimenopause {7:27}
Weight gain & blood sugar issues during perimenopause {11:15}
Ways you can successfully support your gut thru perimenopause {15:00}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
61. Supporting Progesterone in Perimenopause + Why Optimal Progesterone Matters
05 févr. 2025
00:49:08
Progesterone is a crucial hormone that provides a myriad of health benefits; it impacts your menstrual cycle, mood, sleep, and much more.
I’m diving into ALL things progesterone in this episode. We’ll uncover why progesterone depletion occurs, telltale signs of low progesterone, testing your progesterone levels, key nutrients and supplements to add into your routine, and more.
🎉 Our 1:1 Program, 90 Day Powerful Peri Protocol, is open for enrollment! This is a program for women 35+ who want to lose weight, improve sleep, energy & mood. This isn’t just another diet program, we incorporate functional lab testing to help pinpoint what areas of YOUR body need specific attention and equip you to work with your hormones, not against them!
Also - I plan to do a future, deep dive episode on bioidentical hormone replacement therapy, so stay tuned for that!!
Episode Recap:
Why achieving the ‘Goldilocks’ hormone levels is unique to every woman {3:13}
The only time that robust amounts of progesterone are made + looking at the ‘big picture’ of your hormones {4:33}
Factors that lead to decreased ovulation & progesterone production {6:30}
Why progesterone is SO much more than *just* a fertility hormone {10:17}
The estrogen + progesterone balance explained {12:33}
The DIM supplement {14:45}
Signs and symptoms of low progesterone {17:46}
Testing your progesterone vs. going solely off of your symptoms {23:10}
Options for testing progesterone levels {25:08}
How to naturally support progesterone production {27:07}
The crucial role nutrition plays + top nutrients that help support progesterone production {34:12}
Targeted supplements that can help with progesterone production {40:21}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
60. Why You’re Gaining Weight in Perimenopause
29 janv. 2025
00:44:22
You’ve probably noticed that it’s harder to lose weight in perimenopause. You may be feeling ‘fluffy’, and your clothes aren’t fitting as well. Weight gain feels inevitable, and unfortunately, what you did in your 20s or early 30s to combat this just won’t cut it anymore.
I’m diving into WHY you’re gaining weight in perimenopause, and practical solutions to help you work through this. Major hormonal shifts with progesterone, estrogen, and testosterone greatly impact your metabolism, sleep, and overall energy.
If you’re struggling with symptoms of hormonal imbalance, weight gain and more, I invite you to learn more about our brand NEW 1:1 program, 90 Day Powerful Peri Protocol. We would love to provide you with strategic, tailored support during perimenopause, and get you to a place of feeling healthy, strong, and confident again!
Episode Recap:
The biological component with women and fat storage + the role stress plays {4:17}
Hormonal changes that occur during perimenopause {6:22}
‘Cortisol belly’ + other impacts of cortisol dysregulation on the body {10:09}
What's behind your metabolism ‘‘slowing down’ as you age {13:44}
Why muscle loss can happen during perimenopause {18:41}
How inflammation negatively affects muscle health + the rate of muscle loss {20:33}
Why it IS more difficult to maintain a healthier lifestyle during perimenopause {21:49}
The #1 thing you need to incorporate if you’re struggling with your weight or body composition {29:23}
Cleaning up your diet + paying closer attention to your nutrition {36:32}
Using gut testing to check for low stomach acid, pathogens & more {38:19}
Getting on a consistent + personalized supplement routine {39:30}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
59. Are You in Perimenopause? Are You Prepared for What's to Come? What’s ACTUALLY Happening with Your Hormones in Your Mid/Late 30's and 40's
22 janv. 2025
00:45:52
Today’s episode kicks off a multi-part series focused on…perimenopause!
I’m breaking down why key hormones like estrogen and progesterone significantly fluctuate, why ovarian function tends to go a bit ‘offline’, how stress levels can exacerbate symptoms, what happens when your adrenal glands and thyroid take a ‘hit’, and more.
There’s no getting around this perimenopausal transition, BUT, it doesn’t have to be absolute hell, or something you’re bound to suffer though!
Our Fueled & Free team would be honored to walk alongside you + help you thrive during perimenopause and beyond. Learn more about working with us HERE!
Episode Recap:
Why you should be testing your hormones and checking blood work at LEAST 1x/year once you’re in your mid to late thirties {3:07}
Results from MY recent Dutch test {5:24}
What the transition into menopause *actually* looks like {9:13}
Hormonal changes during puberty + why perimenopause is like a ‘second puberty’ {16:07}
The importance of supporting your hormones post-birth control {22:42}
Why your ovarian function is like a WiFi signal + the impact on progesterone {25:32}
What the second phase of perimenopause looks like + why estrogen may fluctuate dramatically during this time {28:15}
How stress disrupts hormonal communication during perimenopause + the critical role the adrenals play {32:13}
Why a ‘sluggish’ thyroid can result during perimenopause {34:02}
Why your perimenopausal experience does NOT have to be miserable {35:12}
3 categories that women typically fall into when struggling with perimenopause {37:20}
Accepting the fact that change IS coming + embracing change & supporting yourself {42:07}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
58. Client Case Study: Healing Chronic Bloating, Gas, Low Energy and Food Confusion with Functional Lab Testing
15 janv. 2025
00:35:46
Have you been curious about functional testing, and wonder if it’s the path you should pursue to optimize your health? If so, today’s episode is for you!
I’m sharing my insights on what the hair tissue mineral analysis (HTMA) and GI map stool tests can reveal, the 4 crucial macro minerals, parasites and how they affect hormones, the root-cause approach we used to heal this client’s gut and hormones, and more.
If you’re constantly dealing with debilitating gut and hormonal symptoms, your body needs support. Taking a root-cause approach with a game plan tailored to what YOU need is vital, and that’s exactly what we do at Fueled & Free Nutrition!
Our brand new, 8 week Jump Start program can help you begin this process, and be on your way to feeling strong, healthy, and confident. We want to help you say goodbye to your hormonal symptoms, and take back your health - for GOOD!
Episode Recap:
Why this particular client sought out functional testing {1:22}
The importance of stress management techniques + finding a ‘wind-down’ routine that works for you {4:55}
What the HTMA test can show + the 4LOWS pattern {8:56}
How the 4LOWS pattern affected this client’s gut and hormones {15:45}
What the GI map stool test digs into + taking caution with parasite cleanses {18:23}
Why a person’s symptoms matter + the role the whole wellness questionnaire plays {23:41}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
57. 2025 Wellness Trends, Longevity, Peptides + GLP 1’s, Red Light Therapy, Infrared Sauna, and Hormone Replacement Therapy / HRT
08 janv. 2025
00:44:26
To kick off 2025, I wanted to dedicate an episode to the popular health ‘trends’ that seem to be shaping the future of wellness. I’ve been entrenched in the holistic health space for about a decade now, so I’ve seen a lot!
One of the biggest (and more recent) shifts in the health space is the focus on longevity and biohacking tools. I’m sharing my thoughts on well-known wearable devices like the Oura Ring, the transformative benefits of red light therapy and infrared sauna, why GLP-1s and peptides can aid in more than weight loss, finding a ‘flow’ versus rigidity with your routines, and more.
If you’re ready to tackle frustrating hormonal symptoms and experience true healing in 2025, you can learn more about working with our team HERE - we would love to support you in this way!
Episode Recap:
My personal journey in the holistic health & wellness space {0:57}
The current, major focus on longevity + mainstream biohacking tools {4:38}
How devices like the Oura Ring, red light therapy & infrared sauna are helping more people ‘hack’ their health & feel their best {5:38}
The hot topic of cold-plunging {12:27}
The fascinating usage of GLP-1s and peptides outside of weight loss {15:07}
The increase in tech ‘wellness’ platforms for HRT + more {22:13}
Why people are pursuing Integrative wellness with more individualized approaches {27:05}
Finding more ‘flow’ with your routines vs. rigidity and ‘all or nothing’ {32:14}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
56. From Perfectionism To Presence, Navigating Holiday Stress, Wintering, and Romanticizing The Mundane with Life Coach Beka Gaskin
18 déc. 2024
01:00:46
Today’s episode features a returning guest, Beka Gaskin!
Beka Gaskin is a trauma-informed nervous system coach. She supports high-achieving women to nurture their inner selves and break free from the grind. Beka is a good friend and someone I worked with previously; it was truly a life-changing experience!
This time of year can be joyous, but it can also bring up a LOT of stress, overwhelm, and anxiety. Beka and I discuss a variety of topics in this episode, like the never-ending societal pressures to perform and present ‘perfect’ images (especially as women) during the holiday season, the power of co-regulation, and much more.
Beka is deeply insightful and encouraging; I believe you’ll find today’s conversation to be very comforting, and honestly, a breath of fresh air during this season. I hope it leaves you feeling more grounded and connected as we wrap up 2024!!
Episode Recap:
Getting caught up in so much ‘perfection’ during the holiday season + the ‘triggers’ that lead to even more stress {3:42}
Understanding that trauma is NOT a one-time event {11:03}
The performance & perfectionism tendencies that plague so many of us + choosing to strive for ‘presence’ instead {12:27}
Masculine vs. feminine energy {22:05}
Why there isn’t anything ‘wrong’ with anger + what this really means {24:29}
What ‘romanticizing’ parts of your day looks like + ‘self-mothering’ {26:40}
The concept of ‘wintering’ + a different perspective on intimacy {32:15}
Why loneliness pops up more when you’re surrounded by people {35:15}
Addressing self-sabotage and ‘self-protection’ during the holidays + the key connection between co-regulation and self-regulation {43:06}
Why both therapy AND coaching are crucial for personal growth {48:32}
**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.
55. The PCOS-Thyroid Connection: What You Need to Know + Advocating for Proper Blood Panels
11 déc. 2024
00:27:05
Both PCOS (polycystic ovarian syndrome) and hypothyroidism are affecting women globally, yet they often remain undiagnosed. These are disorders we often see in the clients we work with, but they usually receive very little guidance from their providers on how to navigate them.
Remember - there is a reason why dysfunction is happening within your body. If you’re tired of dealing with PCOS, thyroid, or other frustrating hormonal symptoms, I highly encourage you to book a call with our team HERE.
We want to help you get to the root cause by finding what YOUR body needs, and ultimately, experience true healing on your journey!
Episode Recap:
The types of people PCOS & hypothyroidism affect globally {2:31}
How Hashimoto's thyroiditis impacts women with PCOS differently {3:38}
Certain criteria that can help diagnose PCOS {5:07}
Signs & symptoms of hypothyroidism + specific bloodwork to get done {9:43}
Symptoms that may be present in someone with both PCOS + hypothyroidism, but aren’t ‘typical’ for PCOS by itself {14:33}
Functional labs to pursue if you’re struggling with PCOS and/or thyroid issues + how we support our clients with treatment {16:59}
Ways to support your thyroid while navigating PCOS {23:55}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
54. The Scoop on Protein Powders: Whey vs. Casein, Collagen, Protein Shakes, Ingredients to Beware Of, & Ways to Up Your Protein Intake
04 déc. 2024
00:35:35
Today’s episode is covering all things protein powders and protein shakes!
Protein powders and shakes are super popular (and convenient in our non-stop, hustle world today), but they’re not all made equally. If you’ve been wondering whether or not you should incorporate a protein powder or shake into your routine + want to know what to look for in a powder, this episode is for you!
I’m diving into the different types of protein powders, and popular brands like Fairlife, Premier, and Chobani Complete. I’m also sharing the often hidden ingredients + additives in protein shakes to be aware of, benefits to adding a protein shake to your diet, how to incorporate protein powders & shakes into your everyday life, and more.
Make sure to check out some of my go-to recs for protein powders, shakes and more (some discount codes included) in the Links & References section below!
Episode Recap:
Various types of protein powders + how they compare to each other {2:12}
My thoughts on Stevia + other added sweeteners in foods & drinks {11:09}
Why you may be struggling to digest whey and/or dairy {13:50}
Ingredients + additives in popular protein powders & drinks to be mindful of {17:26}
Using protein powders & drinks as a meal replacement vs. as a supplement in your diet {25:23}
Convenience of + practical tips for incorporating protein products into your daily life {31:34}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
53. Castor Oil Packs For Liver Detox, Thyroid, and Skin
27 nov. 2024
00:28:18
Curious about castor oil packs and wonder whether or not you should be using them?
Castor oil packs are a therapeutic tool that really anyone can use, and something we recommend to pretty much all of our clients.
In today’s episode, I’m giving you a ‘crash course’ about castor oil packs. I’m diving into the therapeutic benefits and why they’re especially helpful for liver detoxification, why castor oil is pretty unique, how to incorporate castor oil into your health routine, and more.
Whether you’re a seasoned user or you’re new to using castor oil packs, I know this episode will be valuable as you navigate your wellness journey!
Episode Recap:
What a castor oil pack is + how to properly prepare one {1:42}
Understanding that using castor oil packs will provide more ‘subtle’ results over time, not instantaneous {3:21}
Being mindful of the material you’re using with your castor oil pack {5:56}
Where castor oil is sourced from + WHY it’s so special {7:03}
How often to incorporate castor oil packs into your routine {11:11}
How long you should wear castor oil packs + the benefits of using binders {15:57}
What to look for in a high-quality castor oil {21:55}
Therapeutic benefits of using a castor oil pack over your thyroid {22:51}
Important considerations + practical tips for using castor oil packs {24:31}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
52. How Circadian Rhythm, Cortisol + Iron Overload Affect Blood Sugar with Isaac Pohlman
20 nov. 2024
00:52:23
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
13 nov. 2024
00:40:09
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}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
50. Q&A: Thyroid Meds, Does Joint Pain = Autoimmune?, Juggling Motherhood + Work, Weight Loss While Breastfeeding
06 nov. 2024
00:38:44
I can’t believe it, but we’ve reached the 50th episode of the Fueled & Free podcast!!
This feels like an incredible accomplishment, and to celebrate, I wanted to do a fun Q&A style segment. These are a variety of questions that came from my Instagram community, and I’m excited to cover them in more detail here.
If you resonate with these questions asked and you know it’s time to dive into your own frustrating health symptoms, I want to remind you that your LAST chance to apply to work with us in our 1-1 Deep Dive Program for 2024 is November 11th. Our team would love to help you with a personalized roadmap of what YOUR body needs, so you can *finally* step into the new year with more peace and clarity!
Whether you’ve been a dedicated, long-time listener of the podcast, or this is your first episode, I’m TRULY honored to have you here. Cheers to many more!
**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.
Episode Recap:
Getting off Synthroid (thyroid) medication {1:19}
Factors that greatly influence the thyroid {5:30}
Navigating the sudden onset of joint pain + what an autoimmune condition is & how this could be connected {9:38}
Tips for managing stress as a working mom with young children + why certain careers may not be ideal for you in motherhood {20:08}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
49. Calming The Cortisol: Is This Causing Belly Fat, Bloating, Cravings, Low Energy + Mood Swings?
30 oct. 2024
00:33:40
It’s time that we tackle a hot topic that’s at the root of sooo many health issues - cortisol imbalance.
If you follow any health or wellness account on social media, I know you’re seeing content regarding cortisol. Yeah..it’s trending everywhere, and is definitely having its moment right now!
While some of these cortisol ‘balancing’ products that you’re seeing and hearing about are gimmicky, cortisol is super important, and we need to pay attention to it. Cortisol is much more than just the body’s stress hormone - it plays a critical role in our overall well-being.
In today’s episode, I want to share a kind of ‘crash course’ into cortisol, and how it impacts everything from your mood and sleep, to your immune system and gut health.
I really want to help you get to the root cause of your hormonal imbalances + optimize your health & well-being. Whether you’re ready to join the 10 day cortisol challenge or work closely with our team in our 1-1 Deep Dive Program, it’s possible for you to master your cortisol levels, and feel healthy and resilient!!
Episode Recap:
What cortisol actually is + what it does {4:01}
Symptoms of high cortisol for extended periods of time {6:36}
Symptoms of low cortisol for long periods of time {9:49}
5 common causes that lead to cortisol imbalances {11:35}
How cortisol greatly affects the body + why this should matter to you {20:13}
Practical steps to help you support healthy levels of cortisol {23:56}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
**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.
48. The Surprising Link Between Hormonal Imbalances + Poor Gut Health
23 oct. 2024
00:26:31
I know sooo many of you are struggling with annoying hormonal issues, like irregular periods, bloating, acne, fatigue, and more.
Maybe you’ve gotten bloodwork done with your provider, and it comes back ‘normal’. Maybe you’ve been told that testing your hormones won’t be useful due to their fluctuation. Regardless of your story, you’re experiencing these issues, and you deserve to get to the root cause of WHY they’re happening!
What if I told you that all of these hormonal imbalances were linked to something deeper… like poor gut health?
I hope this episode opens your eyes to how closely tied your gut is to your hormones. If you’re tired of dealing with frustrating hormonal symptoms and you’re ready to get to the root cause of what YOUR body needs, I highly encourage you to apply for our 1-1 Deep Dive Program!
**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.
Episode Recap:
Common hormonal symptoms women struggle with {3:02}
The root causes that actually cause hormonal imbalances {3:51}
Why you may think your gut isn’t *really* the issue + typical symptoms & scenarios we hear from the clients we work with {6:13}
How the gut causes hormonal issues {11:15}
How SIBO + the lack of enzyme secretion contributes to poor gut absorption & nutrient deficiencies {14:58}
The connection between gut imbalances and chronic inflammation within the body {17:40}
What it looks like when you work with our team & take a personalized approach {18:35}
Practical steps you can start taking today to improve your gut health + support your hormones {19:37}
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com
47. A Deep Dive Into the Oral Microbiome, Tongue Ties, Bleeding Gums, Airway Health, Root Canals and More with Holistic Dental Hygienist Courtland Nall
16 oct. 2024
00:55:39
Today’s podcast episode features Courtland Nall, a holistic hygienist busting the toxic dental paradigm one topic at a time!
In today’s conversation, we’re discussing a variety of topics related to both traditional and holistic practices in dentistry, and oral health. We chat about the importance of second opinions in your dental care, the crucial connection between gut health and oral health, what things like airway health, mouth breathing, and bleeding gums are really telling you, ideal toothpaste options, oil pulling, and more.
We went down plenty of rabbit holes in this one - Courtland is a wealth of knowledge regarding all things oral and dental health. I know our conversation will leave you feeling informed AND empowered to be proactive with your and your family’s overall health!
Episode Recap:
Courtland’s transition from traditional dentistry to functional dentistry + the common sales-driven practices in dentistry {3:50}
The importance of noticing ‘red flags’ + getting second opinions with your dental care {6:53}
Understanding airway health, tongue ties, and mouth breathing + the impact on your teeth and potential tooth decay {13:22}
How gradually moving away from our true biological state & natural living has shifted our palates over time {16:49}
Using pre-orthodontic systems and ‘guiding’ devices to help improve dental health {20:20}
Proactive steps to take to support your oral microbiome {25:31}
Toothpaste options that help with remineralization + the under-estimated benefits of oil pulling {29:41}
The dentinal fluid transport system + why tongue scraping matters {33:14}
What your bleeding gums are actually telling you + getting to the root cause {37:28}
Why your teeth are the hardest tissues to heal in your body + focusing on your overall well-being to do so {42:14}
Addressing inflammation within the body + how thermography can help with this {47:19}
**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.
46. 6 Signs Your Gallbladder Is In Trouble, Gallstones, Gallbladder Flares + The Connection to Estrogen Dominance, Thyroid Function + Gut Symptoms
09 oct. 2024
00:49:53
We’re diving into gallbladder health in today’s episode!
The gallbladder is often not thought of as an ‘important’ organ in your body, because it is something you can live without. But, it does WAY more than you may realize! The gallbladder is very interconnected to your thyroid, hormones, and gut health, and plays a crucial role in metabolic health.
Fortunately, there are a variety of holistic ways to support and optimize your digestion, and improve gallbladder health - especially if you’re dealing with a ‘sludgy’ gallbladder.
Our 1-1 Deep Dive Program was created to support you and provide you with a clear roadmap of what YOUR body needs. It IS possible for you to function and truly THRIVE in your everyday life, so let’s get you there!
Episode Recap:
Key gallbladder facts + what it does within your body {2:44}
Most common options for testing your gallbladder {6:21}
6 lesser-known signs that point to your gallbladder being in trouble {8:17}
A real-life example of how a gallbladder ‘attack’ can present {18:01}
Why assessing thyroid health is vital for metabolic function {26:27}
Gallbladder surgery + pros and cons of doing so {29:35}
My recs for optimizing your digestive health {33:20}
Prioritizing overall wellness that’s personalized to you {39:40}
**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.
45. Mastering Midlife, Perimenopause, and Aging to Thrive with Maria Claps & Kristin Johnson
02 oct. 2024
00:57:17
Today’s podcast episode features not only one, but TWO powerhouse women - Kristin Johnson and Maria Claps.
Kristin and Maria are the co-founders of the women’s health and hormone education practice Wise + Well, and they’re co-authors of their recent book, The Great Menopause Myth. Together, Kristen and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy.
In today’s episode, we’re discussing the many nuances that affect women in their 30s, 40s, and beyond. We’re diving into topics like hormone testing and hormone replacement therapy (HRT), the recent testosterone ‘craze’, the importance of finding a reliable provider/practitioner to support you, IUDS and birth control, and much more.
This conversation is packed with sooo much valuable insight to help you navigate your mid-life journey (and beyond), and really equip you with the necessary tools to support your long-term health and wellness!
Episode Recap:
Understanding perimenopause & menopause + why perimenopause can be so variable {5:35}
When to start with hormone testing + types of testing you can do {9:32}
The struggle that often comes with getting hormone testing done with your provider {12:24}
The importance of hormone replacement therapy (HRT) + getting it done from a reliable source/provider {13:55}
Why testosterone plays a vital role in women’s health, but its use MUST be approached with caution {19:32}
Why progesterone therapy eventually stops working/doesn’t do well long-term {24:00}
The controversial messaging that still exists regarding hormones causing cancer {31:38}
How GLP-1s can impact women’s health during perimenopause and beyond {33:16}
The very real risks of IUDs and long-term birth control use {39:45}
Investigating further into WHYyou’re dealing with heavy periods in mid-life {47:55}
Advocating for proper biological hormone replacement therapy (BHRT) {49:02}
Dietary considerations for perimenopause and menopause {53:05}
**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.
44: Should you still eat if you're not hungry? Low appetite, hunger cues, how cortisol, your gut + blood sugar connects with your appetite.
25 sept. 2024
00:39:36
In this episode, I dive into all things hunger and appetite. Do you find that you lack a consistent appetite? Or find that certain times of the day you aren't hungry at all and other times of the day you're starving? What about the push to eating a higher protein diet to those who seemingly can't stomach that larger volume of food?
I'm diving into some of the reasons and "root causes" as to why you may be struggling with lack of a consistent appetite and how not eating enough throughout the day can be a big contributor to middle of the night waking, as well as a sluggish metabolism. When you chronically under-eat and don't fuel and nourish your body properly, your metabolism down regulates.
EPISODE RECAP:
The role of cortisol + cortisol imbalances with hunger + satiety.
How gut pathogens like H. Pylori + SIBO affect appetite
Nutrient deficiencies like low Vitamin D, low Zinc, B12, Iron, Magnesium + the link to low appetite
Meal timing strategies to help get your appetite back
**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.
43. Our experience with mold exposure this summer, supporting your body during mold exposure, symptoms of mold illness.
16 sept. 2024
00:53:26
I'm excited to be back to podcasting after taking the summer off!! I'm kicking off season 4 by sharing our unfortunate experience of an unexpected mold exposure in our bathroom at our Pennsylvania home. I discuss how we discovered the mold, the immediate actions we took as a result, some of the health issues we experienced, what I learned through the process, what I'd recommend if you're navigating mold exposure. I also share some clinical nuggets // thoughts on mold from some of the past clients we've worked with that have had mold illness.
**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.
42. Q&A: Pros and Cons of GLP-1s Like Ozempic, Vibrators + Hormonal Impact, How Nuts Impact Gut Health, and Happy Juice…
29 mai 2024
00:58:52
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
22 mai 2024
00:33:12
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
17 mai 2024
00:45:42
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
08 mai 2024
00:59:17
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}
The concept of life design {43:59}
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.
38. Revolutionizing Breast Health with Dr. Jenn Simmons: Breast Cancer Detection and Proactive Vs. Reactive Healthcare
24 avr. 2024
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}
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.
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
17 avr. 2024
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}
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):
36. Take Charge of Your Period | Cycle Syncing Series, Navigating Heavy and Painful Periods, Prostaglandins, Holistic Period Relief Options
10 avr. 2024
00:40:55
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}
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.
35. Medical Gaslighting & Advocating for Women’s Hormone Health with Nicole Bendayan
03 avr. 2024
00:42:23
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}
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.
34. Life Transitions, Daily Rhythms, and Finding Rest and Renewal in Your Everyday with Michaela Belle Parlett
20 mars 2024
00:55:44
Today’s podcast guest, Michaela Belle, knows firsthand what it’s like to experience unexpected changes and pivots in life, and as her life has shifted, she’s also pursued various business endeavors along the way. From MLM to business coaching, to writing a book about divorce and healing from a narcissistic ex, she then created her signature program, The Savvy Single, which encourages women to positively embrace and enjoy their single life (rather than view it as a curse). Now, she supports women as a life coach by helping them get out of their anxious, dysregulated state, achieve peace and harmony in their lives, and ultimately, prioritize what TRULY matters to them.
Michaela and I talk about adjusting your expectations to fit your current season, and why daily rhythms matter so much in your everyday life. We also dive into the power of journaling and brain dumping, the idea of ‘bookend rhythms’ to support your morning and nighttime routines (because both of these matter), what a consistent nighttime routine can look like for your entire family, how to begin breaking away from the never-ending exhaustion and disassociation cycle we’re facing as a culture, and more.
Michaela is such a breath of fresh air and has so much wisdom to share - she definitely exemplifies what it means to find harmony in both her personal and professional life, and I know you’ll gain so much from this episode!
Episode Recap:
Michaela’s start into entrepreneurship as life coach for single women, and how her journey has evolved into supporting women as a Daily Rhythms Coach {4:46}
Really adjusting the expectations you have for yourself, based on your current circumstances {10:19}
The power of journaling and ‘brain dumping’ {12:15}
Simple ways to dig yourself out of a dysregulated season and actually regulate yourself again {13:51}
Using ‘bookend rhythms’ to support both your morning and nighttime routines {17:53}
Learning how to manage your self-talk and practice more self-compassion when you’re in a transition season{24:32}
Being intentional about your nighttime routine and how that can look with your partner {30:40}
Supporting your kids with a nighttime routine and rhythm that allows them to truly unwind and feel their best {35:15}
Why we’re disassociating, numbing out, and more exhausted than ever as a culture + how to go about breaking this cycle {38:45}
Carving out little pockets of time throughout your day to find more rest and renewal {44:27}
Becoming very aware of the season you’re in and what you need MORE of {50:40}
**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.
33. Ovulation Phase | Cycle Syncing Series, Your Pheromones Make You More Attractive To A Partner During Ovulation
13 mars 2024
00:34:26
One of the most central and key components to our menstrual cycle (and our overall well being really) is ovulation, so I can’t wait to dive into this fascinating phase in more detail!
Ovulation typically happens smack dab in the middle of your cycle. Even if improving fertility or achieving pregnancy isn’t one of your goals, healthy ovulation IS a major indicator of your overall health status. In this episode, I’m discussing more about the hormonal and physical changes that happen during ovulation, the fascinating role pheromones play, how hormonal birth control is really impacting your feminine essence and fertility over time, how to confirm if/when ovulation is happening, outside factors that negatively impact ovulation and egg quality, and more.
Like I’ve shared in previous episodes, cycle syncing has helped me tremendously when it comes to understanding how my energy, productivity, exercise, and nutrition are affected during each phase of my cycle. While it’s exciting to take charge of your health and feel like it’s only up from here, you also don’t want to bring more stress into your life, just because you’re trying to overhaul all of your daily habits at once. My best advice is to go SLOW, and don’t expect instantaneous results. It’s a beautiful process when you learn to really nourish and take care of yourself, because this IS a lifelong journey after all!
Episode Recap:
Where ovulation falls in your menstrual cycle + the hormonal changes that occur during this phase {2:17}
Physical changes that you’ll notice during ovulation + supplements that can aid in negative symptoms {4:20}
The fascinating hormonal changes that affect your pheromones during ovulation {7:10}
How hormonal birth control shuts down communication from your brain to your ovaries, and basically puts your feminine essence and fertility ‘offline’ {8:47}
Vaginal changes that happen during ovulation {11:24}
Ways to confirm ovulation is actually happening {12:51}
Factors that negatively impact ovulation and egg quality {15:37}
What your mood, energy, and productivity are like during ovulation {20:36}
Types of exercise to do during ovulation {21:51}
Important nutritional considerations for your ovulation phase {23:18}
Going slow when you choose to make any major changes with your health {28:25}
**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.