The Vagus Nerve Solution to Inflammation with Dr. Habib

The vagus nerve is a key piece to regulating inflammation levels in the body. In this episode I talk with Dr. Habib, a vagus nerve expert and author of the book, Activate Your Vagus Nerve: Unleash Your Body's Natural Ability to Heal. We discuss the role of the vagus nerve in regulating hormone signaling, the immune system and inflammatory response in the body, motility in our gut (how quickly food passes through your GI tract) and more. Tune in to learn about the role of the vagus nerve and simple ways you can support vagal tone with both daily routines and vagus nerve therapies.

A few things we chat about in this episode 👇👇👇

1. What is the vagus nerve and vagal tone? 
2. Why might someone have low vagal tone? Signs and symptoms of low vagal tone?
3. The relationship between Heart Rate Variability (HRV) and vagal tone
4. How vagal tone influences the inflammatory response
5. Why the brain to immune system communication is so critical to controlling inflammation
6. The relationship between vagal tone and blood glucose control, thyroid and sex hormone regulation
7. Simple everyday habits to improve vagal tone at home
8. How electrical vagal nerve stimulation and laser therapy work for improving vagal tone

Important show links 👇👇👇

 

• Follow me on Instagram
• Stay connected with Dr. Navaz Habib and purchase his book at www.vagusnervebook.com 
• Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] My Second Trimester Pregnancy Update

I can't believe the second trimester is already nearly behind me. In a few days I enter the third trimester and before I do I wanted to update you on everything I've been up to these past few months. I'm sharing details on the advanced labs I ran on myself and why, changes in my supplements and nutrition, practices I'm doing to prepare my physical body for labor and my future plans for Functional Fueling. Tune in to learn more!

A few things we chat about in this episode 👇👇👇

• the labs I ran on myself, the results of them and the changes I made based on them
• new supplements and nutrition changes I've made
• finding out I have marginal cord insertion
• how I prepped for the Gestational Diabetes screening test, what I used and my CGM data around the test
• ways I'm prepping my physical body and things I'm planning to prioritize in the 3rd trimester
• my plans for the future of FFN and juggling mom life and career

Important show links 👇👇👇

• Follow me on Instagram
• My Pregnancy Nutrition, Supplement & Lifestyle Must Haves
• Rate the show! Please give us a 5 star rating in your podcast app

 

Your Guide to Navigating Endocrine Disruptors and Clean Beauty That Actually Works with Avery Morales

You may have heard the term endocrine disruptors and know that they're lurking in many of the common household, beauty products and foods. The question is- where does one start? Is it really that important and which ones are worse than others? How do we reduce endocrine disruptor exposure and live a "non-toxic life" without driving ourselves crazy about every little exposure. I've brought on the expert, Avery Morales to shed light on this subject and gracefully guide you through how to navigate endocrine disruptors. We talk about the importance, especially around conception, and when and how to get started. This episode is a follow up to our first episode on Clean Living and Endocrine Disruptors.

 

A few things we chat about in this episode 👇👇👇

• Recent regulatory changes in this space
• How endocrine disruptors affect the body and the different types of EDC's
• Greenwashing and its prevalence in the beauty space
• PFA's and the right type of water filtration and cookware
• What we should we look for in sunscreen
• Contamination issues in food
• Thoughts on essential oils functioning as an endocrine disruptor and if they're safer than synthetic fragrance
• How to support detoxification if and when exposed
• Resources for product guidance in this space

Important show links 👇👇👇

• Join the Inflammation Hormony Waitlist
• Follow me on Instagram
• Follow Avery on Instagram and TikTok at @cleanlivingbyavery and learn more on her website at www.cleanlivingbyavery.com
• Link to EWG clean water database
• Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] The Period Issue - Is it PCOS or Hypothalamic Amenorrhea?

Polycystic ovary syndrome or PCOS is one of the most common causes of irregular periods in women. However, a less common but prevalent cause of irregular periods is Hypothalamic Amenorrhea or HA. Each condition shares similarities but also many differences to one another. As someone who was personally mis-diagnosed with PCOS, this is an issue near and dear to my heart. Once I was able to uncover the real root cause of my irregular cycles that's when I finally was able to recover my period and be on the way to recovering the many hormonal, metabolic and digestive symptoms that came with not having one for several years. In this episode I share what you should know about the cause of irregular periods, the similarities and differences between these conditions and how this impacts treatment. Tune in to learn more!

A few things we chat about in this episode 👇👇👇

• An intro to what is PCOS and how it's diagnosed (hint: it's not just follicles/cysts on an ultrasound)
• An intro to Hypothalamic Amenorrhea and how it is diagnosed
• The symptom and lab similarities between the two conditions
• The symptom and lab differences between the two conditions
• The adverse consequences of irregular cycles untreated caused by both conditions
• How to get the blood work you need to figure out the cause of your irregular cycles so that you can recover them
• What to do if your goal for cycle recovery is to conceive

Important show links 👇👇👇

• Join our Inflammation Hormony August program waitlist here
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

Your Questions Answered: Working with a Midwife, Placenta Encapsulation and Natural Birth with Courtney Scott

A few things we chat about in this episode 👇👇👇

• What is Midwifery 
• The differences between working with a midwife vs. an OB-GYN for birth. How you can choose to also work with both via co-care.
• Overview of natural birth, home birth and the safety and benefits of each
• What is placenta encapsulation, it's safety and purposes
• What is postpartum belly binding and how does it work
• Support resources during pregnancy and for new moms from traditional birthing origin

 

Important show links 👇👇👇

• Learn more about our Hormone Testing Packages here
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app
• Follow Midwife Courtney and learn more about her practice here

[The LOdown] I'm Pregnant! My Experience and What I'm Eating & Supplementing

A few things we chat about in this episode 👇👇👇

• my journey from HA, hypothyroidism and ovarian dysfunction here
• symptoms I experienced in the first trimester and how I managed them
• labs I ordered for myself in the first trimester
• foods and supplements I am taking right now and why
• my birth hopes

Important show links 👇👇👇

• Let me know what you want to hear most about from my pregnancy over on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

The Quality of Your Meat Matters More Than Produce For You- Here's Why

 

A few things we chat about in this episode 👇👇👇

1. What you need to know about conventional meat and the production and nutritional quality of it.
2. The different labelings in agriculture and what they mean for you and the animal's wellbeing: organic vs. cage free vs. grass fed vs. pasture raised
3. What is regenerative agriculture and why is it better for the animal and the environment?
4. Why I don't eat muscle meats and believe in the importance of bone in and full fat quality animal proteins for human health.

Important show links 👇👇👇

• Text "protein" to (209) 300-5442 to be the first to know when Functional FuelPRO is available for purchase on Monday, May 20, 2024.
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Functional Fueling® for Your Workouts

A few things we chat about in this episode 👇👇👇

• Nutritional needs before exercise with different timeframes of eating 
• Nutritional needs after exercise
• Fueling and hydration intake during exercise, if working out for more than 90 minutes
• The physiology of fuel burning during exercise and why what you eat around it matters

Important show links 👇👇👇

• Save 40% on my Eat for Strength course, now through May 31st only with code "episode63"
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

The Science Behind the Lagree Method & why so many women (like me) love it

A few things we chat about in this episode 👇👇👇

1. What is the Lagree Fitness workout and what's the science behind how it works
2. How and why is it different from traditional Pilates as well as traditional strength training?
3. The best way to implement Lagree workouts to reap the maximum benefits
4. What is something common you see that people are doing wrong with Lagree that could be sabotaging their results?
5. What modifications should women be aware about if they are pregnant?

Important show links 👇👇👇

• Learn more about our Strength in Hormones workout program and join with a 7 day free trial. We teach you to integrate classes like Lagree once per week into your regimen if you enjoy doing them alongside our SIH workouts!
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

 

TIMESTAMP:

00:00 Introduction

06:13 The Evolution of Lagree Method

09:31 Core Components of Lagree Fitness

15:00 Tempo and Isometric Contractions

26:09 Safer way to Strengthen Muscles

29:33 Benefits of Lagree Training

34:14 The Difference in Body Building and Lagree

40:07 The benefits of Lagree during pregnancy

41:44 Accessing Lagree outside of Studios

43:13 The Future of Lagree Equipment

 

[The LOdown] How Common Acne Treatments Work & Safer Effective Solutions

A few things we chat about in this episode 👇👇👇

• Common acne treatments and how they work to clear acne (spironolactone, birth control, retinoids and acutane)
• The role of hormones in acne development and acne clearing
• Dietary and supplemental treatment that mimics common acne treatments

Important show links 👇👇👇

• Acne is one of the most common conditions we work with in practice. We have a 99% success rate in clearing even the most stubborn acne cases. Our hormone testing packages provide the answers and jumpstart you need to get started on your skin clearing journey. Book your DUTCH Testing package today and use code "podcast" now through 5/24 to save $50!

• Follow me on Instagram

• Rate the show! Please give us a 5 star rating in your podcast app

Histamine's Role in Inflammation, the Immune System and Hormones

A few things we chat about in this episode 👇👇👇

• What is histamine and what's the connection to the immune system and inflammatory response?
• What is histamine intolerance and how does it compare to mast cell activation syndrome?
• What are common histamine intolerance symptoms?
• What are the common foods that people have problems with that have histamine intolerance issues?
• What's the connection between autoimmunity, long COVID and POTS and histamine?
• How does histamine influence mental health disorders?
• Role of hormones and cyclical hormonal changes in estrogen and progesterone's influence on histamine
• What does it look like to treat histamine with functional nutrition?

Important show links 👇👇👇

• Our Inflammation Hormony program kicks off on April 22nd! Join the Inflammation Hormony waitlist here
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app
• Follow Michelle Shapiro on Instagram and join her Histamine Hub waitlist here

How to Use Fertility Awareness Method (FAM) for Both Contraceptive and Fertility Purposes

A few things we chat about in this episode 👇👇👇

• What is Fertility Awareness Method and how did it come to be?
• What are the different FAM tools (cervical mucus, BBT, etc.)?
• Cervical mucus - what changes can we expect throughout the menstrual cycle? What do these changes mean (hormonal, sperm motility, etc.)
• BBT - what changes can we expect throughout the menstrual cycle? What does this temperature change mean about hormonal function and where you are in the cycle?
• What are the shortcomings with OPK or LH test strips?
• What is the accuracy of FAM for contraception? When are our green/red days based off FAM?
• What about fertility? When is the best day(s) to conceive based on FAM?
• Where does someone start with FAM who is currently on an oral contraceptive but wants to switch to a non-hormonal contraception option?

Important show links 👇👇👇

• Use this link to save 20% on Natural Cycles (my preferred BBT method). This can be synced with Oura Ring or used on it's own. Oura makes it super easy to gather your data while you sleep so all you have to do is just open the app and sync! You can save $40 off on a new Oura ring with this link here.
• Follow me on Instagram
• Love the show? Please give us a 5 star rating in your podcast app!

 

[The LOdown] Minerals for Hypothyroidism

Minerals are the keys to unlocking better hormone production, conversion and utilization in the body. The thyroid gland is a particularly mineral dependent gland. It uses the mineral iodine to make thyroid hormones. Plus utilizes other complementary minerals to help with conversion and activation of these hormones as well as in regulating the oxidative stress that occurs during thyroid hormone production. Tune into this episode to learn about the role of these specific minerals, situations that deplete mineral levels and mineral testing I recommend.

A few things we chat about in this episode 👇👇👇

• why minerals matter for thyroid health
• the macro minerals - their role in thyroid health, sourcing in food and more tips
• the trace minerals - their role in thyroid health, sourcing in food and more tips
• situations that deplete mineral status
• testing for minerals (HTMA vs. RBC vs. serum)

Important show links 👇👇👇

• Purchase our Mineral Magic daily mineral support
• Link to Glutathione episode on oxidative stress & thyroid
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] How to Know if Inflammation is Driving Your Hormone Imbalance

A few things we chat about in this episode 👇👇👇

• What is inflammation and why it's not always a bad thing
• Common symptoms of inflammation for women with hormone imbalances
• The 3 main causes of inflammation
• Where to start with addressing inflammation

Important show links 👇👇👇

• Our Inflammation Hormony program kicks off on April 22nd! Join here
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

The Only Toothpaste I Use & Why

A few things we chat about in this episode 👇👇👇

• What is fluoride and what are the concerns with it in our oral care products?
• Does our toothpaste get absorbed into our body?
• What are the policies around what can go into our toothpaste?
• What is hydroxyapatite and where is it naturally found?
• What does the research say about hydroxyapatite? 
• How does hydroxyapatite work to whiten teeth? How does this compare to other options like whitening strips or charcoal?
• What does the perfect oral care routine look like?

Important show links 👇👇👇

• Use discount code FunctionalFueling10 to save 10% on your Risewell order. I love the Mineral Toothpaste and Scrubby Floss!
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

Are Heavy Metals to Blame for Hormone Problems?

A few things we chat about in this episode 👇👇👇

• What are heavy metals and where are they found?
• The role of minerals in our health
• What the research says on heavy metals in fertility, reproduction and thyroid function
• Testing methods I recommend for determining if heavy metals are an issue
• How to support safe elimination of heavy metals in the body

 

Important show links 👇👇👇

• Join Inflammation Hormony here
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

 

Timestamp:

00:00 Introduction

00:31 What are heavy metals and where are they found?

01:28 The importance of balancing minerals

03:10 The impact of heavy metals on reproductive function

06:23 Research on heavy metals and reproductive health

08:46 Infertility and heavy metal exposure

09:42 Exposure to heavy metals in food and supplements

11:41 Testing for heavy metal exposure

14:52 Heavy metals in herbs and spices

16:37 Symptoms of heavy metal toxicity

20:15 Testing for heavy metals

24:02 Treatment options for heavy metal toxicity

25:22 The importance of heavy metal testing in supplement products

30:17 Water filtration methods

32:38 The importance of chelators and fiber

35:36 The benefits of sauna and sweat for heavy metal removal

36:22 Conclusion

Everything You Must Know About Parasites & Sinus Issues

A few things we chat about in this episode 👇👇👇

1. What are parasites and where are they found in the human body? How common are they?
2. What are common symptoms of parasites? Do they differ in the nasal cavity vs. gut?
3. How do mycotoxins (mold spores) affect us?
4. What is the connection between nasal parasites and mycotoxins and sinus issues? Connection to other chronic diseases? 
5. What are the limitations of stool testing for parasites?
6. What is the connection between the moon and parasites?
7. What is the role of mitochondrial health in all of this? 
8. How does nasal irrigation work on this?
9. What’s the difference between nebulizing and nasal rinsing?
10. How do herbal medicines work for parasites and mycotoxins?

 

Important show links 👇👇👇

• Learn more about our 1:1 coaching program where we test for and treat parasites here
• Learn more about Cellcore here
• Follow me on Instagram 

A Guide to Understanding Your Thyroid Labs

Have you ever been convinced you have a thyroid problem only to go to the doctor to get your thyroid tested and everything come back normal? You're not alone, this is very common, let's talk about it!

Inside this episode I walk you through optimal reference ranges for all of these tests plus the tests you need that go beyond a standard TSH blood test. Healing and reversing thyroid problems is possible, listen to this episode to find out where to start!

 

A few things we chat about in this episode 👇👇👇

• The history of thyroid hormone testing and its limitations
• What is TSH or thyroid stimulating hormone?
• How to understand what T4, T3, Reverse T3 and thyroid antibodies mean about your thyroid function
• How genetics can influence thyroid symptoms but not thyroid hormone testing results
• The link between what you eat and thyroid hormone levels.
• How hypothyroidism can cause blood sugar problems.
• The influence of hormones like cortisol and hunger hormones on thyroid hormone function
• How to advocate for yourself to get the testing you need

 

Important show links 👇👇👇

• Get your hormones tested - learn more about our hormone testing packages
• Follow me on Instagram

 

Can Acupuncture Help Heal my Periods?

Acupuncture is a powerful healing tool that originates from Traditional Chinese Medicine (TCM). It has evidence based benefits for supporting everything from period pain to irregular cycles and fertility. In this podcast episode, I interview the ladies of Aphrodite Fertility to learn more. At Functional Fueling, we find acupuncture treatments to be an incredibly supportive tool alongside our nutrition, supplement and lifestyle treatment plan to support cycle regulation, fertility and more. Tune in to this episode to learn more about how acupuncture works for different hormone needs.

 

A few things we chat about in this episode 👇👇👇

1. What is acupuncture and how does it work?
2. How does acupuncture affect the nervous system and why is this important for hormones?
3. Can acupuncture help with missing or irregular periods?
4. What does acupuncture support look like for women with different hormone imbalances (i.e. PCOS, amenorrhea, hypothyroidism)
5. How does treatment differ for cycle support vs. fertility support vs. pregnancy support?
6. How does acupuncture influence ovarian environment and egg quality?

 

Important show links 👇👇👇

• Get your hormones tested - learn more about our hormone testing packages
• Check out the Aphrodite Acupuncture website
• Follow me on Instagram

How to Structure a Day of Eating for Best Hormonal Response

Welcome to our brand new podcast series, LOdown with Lo. LOdown’s will be happening every two weeks on the Strength in Hormones Podcast. These will be solo episodes with me where we will chat about practical strategies and functional solutions to support hormone healing.

 

In today’s first LOdown we talk about How to Structure a Day of Eating for Best Hormonal Response. We discuss the role of eating structure as it relates to our endocrine (hormone) system as a whole and then more specifically as it relates to hormones like: cortisol, insulin, thyroid, and progesterone. Although, for many women, hormone imbalances don’t happen in insolation. Our entire hormone system is connected through our hypothalamus-pituitary axis. Because of this interconnection, each hormone influences one other. That’s why in our practice, it’s not unusual to see women experiencing thyroid imbalances while also experiencing issues with cortisol, insulin and progesterone levels. We can identify your exact hormone levels with our advanced hormone testing packages and 1:1 coaching. Then with this information, we will provide you with personalized nutrition, professional grade supplementation and lifestyle recommendations to rebalance levels and help you thrive again.

 

A few things we chat about in this episode 👇👇👇

• How your daily eating structure impacts cortisol, thyroid, insulin and hormone levels
• Should women fast? Fasting and hormones explained.
• Maximizing insulin sensitivity when you eat carbs
• The number one mistake most women make with plate composition
• Why protein timing is critical to hormones
• The problem with most “healthy snacks”

 

Important show links 👇👇👇

• Apply for 1:1 coaching with us and receive advanced testing, personalized guidance and clear solutions
• Follow me on Instagram 

Welcome to Season 6 of the Strength in Hormones Podcast! We're kicking things off with an interview on HRV or Heart Rate Variability. HRV is becoming an increasingly common measure tested within many health technology devices as a way to assess for the body's recovery resiliency. Dr. Casey Metoyer is an exercise physiology researcher with a research emphasis on body composition and its relationship to athletic performance. In this episode, Dr. Metoyer shares with us everything women should know about HRV and its relationship to hormone health. He guides us through the different types of HRV tracking devices like the Oura Ring and Whoop band. He talks through the relationship between HRV and our cortisol (stress response) levels. He provides insight into how the hormonal changes of the menstrual cycle impact HRV and answers the burning question: how do I get my HRV level up? Tune in to this episode to learn more!

A few things we chat about in Everything Women Should Know About HRV 👇👇👇

• What is Heart Rate Variability (HRV) and what is it measuring?
• What are the common HRV tracking devices - any favorites? What is the most accurate option available on the market?
• HRV and its natural fluctuations with the menstrual cycle - what happens here and why?
• What could a higher HRV mean about human performance?
• What are your top two tools for improving our own HRV?

Important show links 👇👇👇

• • Follow Dr. Metoyer on Instagram
  • Learn more about hormone testing to optimize your hormone health

Our guest Dr. Sheri is the founder of SHEFIT, a physical therapy clinic specializing in women’s health, pelvic, and orthopedic physical therapy services, with a focus on the prenatal and postpartum time period. In this episode Dr. Sheri educates us on the pelvic floor and how the intricacies of muscles and ligaments are impacted during pregnancy and how this influences issues like incontinence and pain during intercourse for women. She teaches us how to prevent these issues by being proactive with our physical health early on in pregnancy and how doing so improves labor and delivery as well as long term outcomes for women.

A few things we chat about in this episode 👇👇👇

• What is the pelvic floor and the role of it in pregnancy
• How the pelvic floor relates to hip and back pain during pregnancy
• Everything you need to know about Diastasis Recti Abdominis and if you can prevent it
• How pelvic floor therapy can benefit women during labor and postpartum
• The common challenges women experience postpartum related to their pelvic floor

Important show links 👇👇👇

• Follow Dr. Sheri at shefitpt.com or on Instagram @shefitpt
• Apply to work with us to support your pre- and post-partum health
• Join our 5 Festive Days of Functional Fueling holiday guide

Let's get into all things adrenal hormones with Dr. Kelly Ruef. Dr. Ruef is a licensed naturopathic doctor. She has been a clinical educator for Precision Analytical, makers of the DUTCH Test since 2019, and she spends most of her time educating on how urine hormone testing can improve the field of women’s and men’s health.

  A few things we chat about in this episode 👇👇👇

• What are the adrenals and the adrenal hormones
• How the adrenal hormones influence other hormones and common symptoms in women
• How stress impacts TSH vs. thyroid hormones
• The role of the adrenals in peri-menopause and menopause
• How the dried urine hormone testing compares to blood hormone testing

 

Important show links 👇👇👇

• • Follow Dr. Ruef on Instagram @drkellyruef
  • Purchase your own DUTCH Test with our Hormone Testing Package
  • Join our 5 Festive Days of Functional Fueling holiday guide

Exploring Endometriosis, Its Drivers and Natural Treatment Options with Dr. G

Endometriosis is a common women's health condition, affecting roughly 11% of women ages 15 - 44. Unfortunately treatment options are limited and the time it takes to receive diagnosis is extensive which means many women suffer for several years before seeking relief. In this episode I interview endometriosis expert, Dr. Alexis Gonzales to discuss endometriosis, its drivers and the natural treatment options available. We discuss how functional medicine can be a life changing treatment approach for women and the many intricacies of treatment. We answer the question: is endometriosis a hormonal issue or an immune system imbalance and how chronic inflammation plays a role in this condition. 

A few things we chat about in this episode 👇👇👇

• What is endometriosis and what are the diagnosis criteria
• Common allopathic treatment solutions for endometriosis and their success rates
• The hormonal imbalance profile we see with endometriosis
• The immune system's involvement in endometriosis. Should endo be treated as an autoimmune disease?
• Supplements and herbs for pain management and how they work
• Recommended labs for endometriosis treatment via functional medicine

Important show links 👇👇👇

• Join the Inflammation Hormony Waitlist - doors open on Monday, August 5th
• Follow me on Instagram
• Learn more about Dr. Gonzales
• Rate the show! Please give us a 5 star rating in your podcast app

Our repeat guest, Dr. Angela Potter is back to help us understand egg quality and how to boost it. Dr. Angela is an expert in all things fertility, especially for those with PCOS. In this episode she helps you understand the role of egg quality in pre-conception and egg freezing and the factors that can influence it.   A few things we chat about in this episode 👇👇👇

• What is AMH and how does it correlate to ovarian reserves
• Testing beyond AMH that can determine egg quality
• Is age the main factor in egg quality? We answer this question
• Tips to boost egg quality
• When to start thinking about egg quality prior to conception

Important show links 👇👇👇

• • Learn more about Dr. Potter at www.drangelapotter.com
  • Learn more about 1:1 Coaching and follow me on Instagram

I am so happy to have Eliza Gellman on the show to talk about moving from macros to eating for holistic health. In this episode she shares her story of being macros obsessed to healing her body with holistic health. As a Registered Dietitian, I believe macros can work for some people and I do use this approach for some. It can be helpful for a very short period of time to learn food portions and plate balancing. However, it's important to me to first determine if this is the best way to help someone achieve their goal and if they can use macros in a way that is supportive and in no way detrimental to their health. If you are currently following a numbers focused macro eating plan and know that there could be a better way of nourishing your body - this episode is for you. We share why macro counting can be a slippery slope that can lead to disordered eating behaviors. Eliza shares her personal story with macro counting and how she moved to a place of nourishing her body holistically.     A few things we chat about in this episode 👇👇👇

• What is macro counting
• The psychological and physical effects of a number obsessed diet
• How to build your trust muscle with moving away from macros
• Why I recommend eating real ice cream vs. low calorie alternatives
• How to prepare yourself for eating out and at social events

Important show links 👇👇👇

• • Listen to the Hotter Than Health podcast 
  • Stay connected with me on my Instagram or book a consultation for private coaching

Let's talk about the trending Berberine supplement. Berberine isn't new, its been around for a long time and is a common supplement I use in practice. Tune in to learn more about Berberine and the five underlying causes of metabolic resistance that go beyond berberine supplementation.   A few things we chat about in this episode 👇👇👇

• What is berberine and how does it work in the body
• What is metabolism?
• My personal metabolism resistance story and how I overcame it
• The 5 underlying causes we see in practice when clients are experiencing weight loss resistance
• Necessary testing for identifying your underlying causes

Important show links 👇👇👇

• • Book a free call to learn more about 1:1 coaching
  • Follow me on Instagram

Dr. Sam Zand is a psychiatrist with a holistic approach to treating mental health conditions. He is the Chief Medical Officer of Better U, a company offering at-home ketamine therapy and holistic mental health programs.

  A few things we chat about in this episode 👇👇👇

• What is holistic psychiatry and how does it compare to traditional psychiatry?
• Anti-depressants- how they work and their efficacy
• What the research says about ketamine in mental health conditions
• How ketamine therapy compares to other treatments like talk therapy and EMDR
• The one thing to do before you go to sleep every night to bring joy to your life

Important show links 👇👇👇

• • Learn more about BetterU - at home ketamine therapy
  • Learn more about Calm Clinic - psychiatry and therapy
  • Join The Athenian Way for holistic mood and stress resources this month! - get $20 off your first month with code 'subscriber'
  • Follow me on Instagram

 

In this episode I share about the role that nutrition and hormones play in prevention of the top causes of death in women, according to the CDC. I share the essential information women should know at a young age to change cellular programming and turn off genes with the power of food as medicine. Tune into this episode to learn the role of nutrition and hormones in major diseases like heart disease, Alzheimer's and cancer and what steps you can take at a young age to prevent these diseases.  

Important show links 👇👇👇

• • Learn more about 1:1 coaching with advanced labs
  • Connect with with me on  Instagram

 

Hello Everyone - welcome to SEASON 5 of the Strength in Hormones Podcast! I am so excited for this season as we have some amazing guests. To kick off this season is Dionne Detraz, an Integrative and Functional Cancer Dietitian, author of “The Cancer Diet Cookbook”, and Founder of Ground & Root Cancer Nutrition. She shares tips on hormone related cancer prevention & treatment.   A few things we chat about in this episode 👇👇👇

• What is cancer?
• Are hormone related cancers only genetic?
• What are the different types of hormone related cancers?
• Nutrition strategies for cancer prevention and preventing recurrence
• The role of emotional wellness in cancer outcomes
• Phytoestrogens - safe or not for hormone cancers?

Important show links 👇👇👇

• • Try my anti-carcinogen meat marinade recipe
  • Join The Athenian Way Community Waitlist
  • Stay connected with me on my Instagram or book a consultation for private coaching

It's my birthday and I'm stepping into my 30's! As I embrace this new decade, I had a moment to reflect back on the past decade of healing and how my intentions have shifted so much and how this has strengthened me as a practitioner. One of my reflections (the biggest) was on my personal health journey of my 20's with hormonal imbalances, gut issues and the self applied regimens and testing I did to bring me where I am today.   As of late, I've really focused on lifestyle practices that benefit my mental health. So, I wanted to share with you a few things I've been doing that have made the greatest impact on how I take care of my health within my home, nutrition and physical activity.   A few things we chat about in this episode 👇👇👇

• A review of my last healing decade
• My top 10 favorite things I'm doing for my health right now
• Some personal and professional updates

Important show links 👇👇👇

• • Catch up on some older episodes of the podcast
  • Stay connected with me on my Instagram

 

Welcome to the show Dr. Barrie Tan! Dr. Tan is a trailblazer and expert on Vitamin E. In this episode we talk about Vitamin E's role in acne, PMS and women's hormones!

For the last 35 years, Dr. Tan has immersed himself in researching vitamin E and is considered one of the world’s foremost experts, credited with discovering tocotrienol in three major natural sources – palm, rice and annatto. He is the co-founder, with his wife, Elizabeth, of American River Nutrition.

His mission is to deliver the highest-quality nutritional products, based on sound scientific research, to help people live longer, fuller, healthier lives.

 

A few things we chat about in this episode 👇👇👇

• An overview of Vitamin E and the different forms
• How and where he discovered the most effective form of Vitamin E
• What the research says on these different forms of Vitamin E and their efficacy
• The role of Vitamin E in acne, PMS and hormones

Important show links 👇👇👇

• • Learn more about Vitamin E and Dr. Tans research at www.barrietan.com
  • Purchase his book The Truth About Vitamin E
  • Learn more about essential minerals in my blog post

 

We welcome Sara Mercier to our show to educate us on the connection of oral health and hormones.  Sara is a registered dental hygienist (RDH), certified Myofunctional Airway Specialist and Orofacial Myologist. Myofunctional therapists collaborate with a team of providers who are licensed to diagnose and treat conditions that arise from the poor oral rest posture that myofunctional therapy is designed to correct.    The goal of Myofunctional Therapy is to achieve proper oral rest posture that allows the tongue to be lightly suctioned to the roof of the mouth from the tip all the way to the back of the tongue, lips lightly closed without the chin muscle helping, and nasal breathing 24/7.   Sara works with clients to correct sleep disordered breathing, sleep apnea, TMJ disorder, clenching/grinding, etc. to address and correct the root cause of these health problems.   Oral health and hormones is not a connection most people think about. However our oral health plays such in important role in so many facets of our health.  Tune in to learn more!     A few things we chat about 👇👇👇

• What is proper tongue placement
• Sleep apnea root causes
• Oral microbiome, mouth breathing and gut health
• Teeth grinding and treatments
• Hydroxyappetite vs. Flouride toothpaste

 

Important show links 👇👇👇

• Learn more about her practice at revealmyotherapy.com !
• Listen to her podcast Healthy Mouth Healthy Life 
• Curious to know what your oral health says about your hormonal balance? Check out our 1:1 coaching program for testing

We welcome back Dr. Potter to our show. She is an expert in all things fertility and PCOS. In this episode we discuss a holistic approach to Gestational Diabetes. A condition which can be scary to some when diagnosed. We discuss questions like if GD is hereditary, will it increase risk of diabetes after pregnancy, the connection to PCOS and much  more. Common questions answered with simple practical solutions for a holistic approach to Gestational Diabetes.   Dr. Angela Potter is a functional medicine naturopathic doctor and leading expert in PCOS fertility. She is the creator of the PCOS Fertility Protocol that helps women with PCOS overcome infertility. Dr. Potter is also a speaker and has shared the stage with various CEO’s and global thought-leaders from corporations like Google, Microsoft and Headspace She lives in Portland, Oregon with her husband and two kids.   A few things we chat about 👇👇👇

• Explanation of Gestational Diabetes
• Risk factors GD may cause during pregnancy to mom and baby and during delivery process
• PCOS and GD connection
• Alternative options to the glucose challenge test
• Supplementation during pregnancy for GD

Important show links 👇👇👇

• Learn more about her practice at www.drangelapotter.com and follow her YouTube Channel!
• Follow me on Instagram @nutritionwithlo
• Work with us 1:1 for Gestational Diabetes

How to Use Light Exposure For Optimizing Your Cycles, Blood Sugar & Thyroid Control with Sarah Marlette

Light exposure has a profound impact on our circadian rhythm control. That's because when our pineal gland (behind our eye) senses bright light or blue light, this regulates melatonin and cortisol production. In this episode I interview my dear friend and colleague, Sarah Marlette to tell us about how circadian rhythm influences hormone regulation. We discuss what the research says on circadian disruption and hormone imbalances as well as ways to support your circadian rhythm for night shift workers and new parents. Plus we chat a little bit about my current interest in this topic around oxytocin production during labor!

A few things we chat about in this episode 👇👇👇

• what is circadian rhythm and what influences it
• how our circadian rhythm is tied to melatonin and cortisol production that influences sleep and energy
• the connection between circadian rhythm and hormone production
• the link between circadian disruption and blood sugar related problems
• how light exposure influences oxytocin levels during labor
• practical ways to support your circadian rhythm (including options for night shift workers and new parents who wake often throughout the night)

Important show links 👇👇👇

• Get your hormones, cortisol and melatonin tested with our DUTCH Hormone Testing Package- learn more about our hormone testing packages 
• Follow me on Instagram
• Learn more about Sarah's practice at www.nourishthriveglow.org and follow her on IG at nourishthriveglow
• Rate the show! Please give us a 5 star rating in your podcast app

Dr. Platt joins us to talk about Hormone Replacement Therapy and Menopause. Dr. Platt has been a pioneer in the research and advancement of the therapeutic use of progesterone cream for use in managing progesterone deficiency. He is considered an important pioneer in observational, functional, alternative, and allopathic medicine focused on bio-identical hormones and adrenaline overload.  His three books “The Miracle of Bioidentical Hormones”, “Adrenaline Dominance” and “Platt Protocol” have received eleven literary awards.

In this episode, Dr. Platt breaks down what women should know about hormone replacement therapy and menopause. He shares his perspective about working in the medicine and what he has seen in his years of practice using HRT.

A few things we chat about 👇👇👇

• What happens hormonally after menopause
• Women's fears around using HRT and what women should really know about the research
• The benefits of HRT on reducing menopausal symptoms and mitigating physiological changes that occur after menopause
• The difference between bioidentical HRT and synthetic HRT as well as oral and topical application
• Adrenaline and how it impacts us

Important show links 👇👇👇

• Learn more about his topical hormone replacement therapy at www.plattwellness.com
• Purchase copies of his books on Amazon
• Find out more about hormone testing through our 1:1 coaching program and lab testing

Dr. Heather Rhodes is a holistic pharmacist with a passion for women's health. In this episode we talk about the least talked about hormone - progesterone! Tune in to learn more about progesterone's role in hormone balance and why this hormone is so critical to our mood, cycle health and fertility. 

While progesterone hormone replacement therapy is possible via a number of avenues (hormone replacement therapy, topical cream, etc), there is truly no perfect replacement for our body’s own progesterone production. 

A few things we chat about 👇👇👇

• What is progesterone and how it's made
• Benefits of natural progesterone production
• The progesterone and cortisol relationship
• How to naturally support progesterone

Important show links 👇👇👇

• • Learn about the Total Hormone Reset with Heather 
  • Stay connected on Instagram 
  • Learn about your hormone levels with lab testing through our 1:1 Coaching program  

I am so excited to have my husband back on the show! For those of you who don't know Joe is an athletic performance coach and the lead programmer/coach of the Strength in Hormones Workouts.

In this episode, we discuss the Strength in Hormones Workout Program. We share how this program came to be and my personal journey with my own workouts and hormone healing. We also go over some common questions we have received about the program and how to navigate the app once you join us. Most importantly we discuss the effectiveness behind our Strength in Hormones workouts in balancing your hormones, supporting metabolism and improving fitness!

  A few things we chat about 👇👇👇

• The core components of the Strength in Hormones Workout program
• Zone 2 training and it's benefit for women's health
• The key to hormone supportive workouts
• The importance of progressive training in your workout results

Important show links 👇👇👇

• • Download one free week of Strength in Hormones Workouts
  • Learn more about Coach Joe

With endless products on the market that claim to slow down the process of aging, Dr. Peter Kozlowski shares the truth about the simple steps needed to slow the aging process naturally.

Dr. Peter Kozlowski uses a broad array of tools to find the source of the body's dysfunction. He takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan. Currently, he works with patients online and in person via his Chicago, Illinois, and Bozeman, Montana-based offices. Dr. Kozlowski did his residency in Family Practice but started training in Functional Medicine as an intern. He trained in the clinics with leaders in his field, including Dr. Mark Hyman, Dr. Deepak Chopra, and Dr. Susan Blum.

A few things we chat about 👇👇👇

• How toxins and the gut affect the aging process
• High levels of cortisol and its connection to aging
• Eliminating environmental toxins for anti-aging
• Lab testing for optimizing the aging process

Important show links 👇👇👇

• • Order your copy of Get The Func Out on Amazon!
  • Follow Dr. Koz on Facebook and Instagram
  • Learn more about lab testing through our 1:1 Coaching program 

A little something wild for this episode, as Camille Willemain shares about the wild within every woman as we embody the feminine spirit. Being part of the Whole Woman cohort of the Earth Daughters community - I can 100% share it has been an absolutely life-changing experience for me. I've found come to find parallel connections between working with the divine feminine spirit within and root cause hormone healing. Tune in to learn what nurturing our feminine spirit means.

A few things we chat about 👇👇👇

• What is the wild within every woman
• How to claim the divine feminine
• The mythological archetypes of the feminine spirit
• The power of vulnerability in root cause hormone healing

Important show links 👇👇👇

• • Join thousands of women in the sacred sisterhood and receive free resources for divine feminine embodiment
  • For your wild woman inspiration, follow @earthdaughters on Instagram 
  • Learn about our hormone programs

PCOS or Polycystic Ovary Syndrome is one of the leading causes of infertility in women, affecting as many as 5 million women according to the CDC. In this episode, Dr. Angela Potter explains why PCOS leads to infertility and the steps you can take prior to conception to make fertility possible for you.

Dr. Angela Potter is a functional medicine naturopathic doctor and leading expert in PCOS fertility. She is the creator of the PCOS Fertility Protocol that helps women with PCOS overcome infertility. Dr. Potter is also a speaker and has shared the stage with various CEO’s and global thought-leaders from corporations like Google, Microsoft and Headspace She lives in Portland, Oregon with her husband and two kids.

A few things we chat about 👇👇👇

• How and why PCOS affects fertility
• Checklist for optimum fertility
• When to start addressing your PCOS symptoms prior to fertility
• How to support egg quality
• 1st trimester care with PCOS and prevention of Gestational Diabetes (GDM)

Important show links 👇👇👇

• • Learn more about her practice at www.drangelapotter.com and follow her YouTube Channel!
  • PCOS Fertility Protocol
  • Follow me on Instagram @nutritionwithlo
  • Work with us 1:1 for PCOS hormone balancing

You've heard of autoimmune disease, right? But - do you know what causes autoimmunity? In this episode we talk about autoimmunity Root causes with Reed Davis. In short - autoimmunity is the state in which the immune system reacts against the body’s own standard components, producing disease or functional changes. Reed Davis shares more on what he has seen in working with thousands of clients over the years and the role of functional lab testing.

 

A few things we chat about 👇👇👇

• Overview of the different most common autoimmune disorders
• Drivers of autoimmunity
• Link between environmental toxins and autoimmunity
• Link between the gut and autoimmunity
• Treatment considerations for someone with hashimotos and Grave’s

Important show links 👇👇👇

• • Stay connected with Reed Davis at fdnthrive.com or follow on Facebook 
  • Learn about diagnostic testing 
  • Follow me on Instagram for more hormone healing content @nutritionwithlo
  • Apply to work with us 1:1 for functional nutrition coaching

If you experience irregular periods, there is nothing to be ashamed about. It is extremely common. In practice I regularly see everything from inconsistent cycle lengths to anovulatory cycles and even complete loss of the menstrual cycle. The main causes of this are related to nutritional deficiency or hormone imbalances. This can occur in conditions like Polycystic Ovarian Syndrome (PCOS), hypothalamic amenorrhea and hypothyroidism. I myself even dealt with period problems due to hypothalamic amenorrhea. In this episode I share more about the causes of irregular periods, what to look for to prevent period problems and even a little bit about my personal story. You will leave this episode with a better understanding of your period and tangible takeaways that you can start to implement to help resolve period problems.

Episode highlights ⭐⭐⭐

• What causes irregular periods
• Hypothalamic Amenorrhea vs. PCOS
• Understanding your period - a breakdown
• Different methods to track and regulate your period

Important show links 👇👇👇

• • Start Tracking for Ovulation Today:
    • Get 20% Off Natural Cycles Method (free thermometer included)
    • Order on Amazon your Ovulation Thermometer
  • Learn about your hormones and my 3 pillar proven method inside my group program, Strength in Hormones 
  • Follow me on Instagram for more hormone healing content @nutritionwithlo

Explore what toxins may be hiding within your everyday products. Avery Morales walks us through clean living and endocrine disruptors.  Avery is a clean living /"nontoxic" product consultant living in Los Angeles, CA. She helps to curate product swaps that work with clients and their lifestyles, without harmful ingredients. Her practice covers all areas including beauty, personal care products, home, and lifestyle. In this episode, clean living and endocrine disruptors, we talk about how chemicals affect your hormones, how to begin making changes, and resources you can use to cross-reference products and chemicals. Get ready to listen up as Avery does a LOT of name-dropping on some common clean brands besides just the ones at Whole Foods.

A few things we chat about 👇👇👇

• Why are endocrine disruptors a problem?
• Where endocrine-disrupting chemicals found
• How do these impact maternal and child health?
• Healthier swaps in home, beauty, and the kitchen

Important show links 👇👇👇

• • Book a clean living consultation with Avery at cleanlivingbyavery.com and follow her on Instagram 
  • Your guide to safer personal care products
  • Follow me on Instagram for more hormone healing content @nutritionwithlo
  • Learn about the Strength in Hormones Method by Lauren Papanos

Have you tried endless skincare products to get rid of your acne? This episode is all about Acne and Skincare with Esthetician Carolyn, founder of The Complexion Club. Carolyn is an acne specialist esthetician and started  The Complexion Club through her passion for aesthetics, self-care, and the fantastic relationships she's built with her clients.

A few things we chat about

• different types of acne
• root cause of breakouts
• different ingredients like acids and which one is best for your skin
• Acne and pregnancy treatment
• Light mask therapy - which light is better
• How to treat a pimple at home
• Accutane: Yes or No

Important show links 👇👇👇

• • Book an in-person or virtual consultation with Carolyn at thecomplexionclub.com and follow on Instagram 
  • Strength in Hormones membership to heal acne from with in by balancing hormones
  • Follow me on Instagram for more hormone healing content @nutritionwithlo

[The LOdown] Mitochondria What? Their Connection to the Thyroid, Fertility & More

You've likely heard the word mitochondria before and maybe wondered what are those things and why do people say they are so important? The truth is they really are that important, especially as it relates to the thyroid, fertility and autoimmunity. In this podcast episode I uncover everything you must know about mitochondrial health, its connection to our endocrine and immune system and ways to support it. We chat about the populations at the greatest risk of mitochondrial dysfunction (hint: I'm looking at you extreme exercisers). Tune in to learn more! 

A few things we chat about in this episode 👇👇👇

• how the thyroid influences mitochondrial function and vice versa
• the role of mitochondria in fertility for both men and women
• the PCOS-mitochondrial connection
• things to limit to improve mitochondrial function
• foods, supplements and lifestyle tools to add to support mitochondrial function
• my thoughts on red light, sauna and exercise for mitochondrial health and how to get the best out of them

Important show links 👇👇👇

• Join the Inflammation Hormony Waitlist for our August program
• Read our blog post about Mitochondria: The Starting Place for Hormone Health
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

In my practice, I work with women of all ages. When I am asked to give the "best nutrition advice" I always answer back- "well, for which age group?" because the way a 20-30 year old eats is/and should be different than women in their 40-50s eat. In this episode I share with you nutritional changes in your 40s, with some explanation on how hormones work in your 40s and most importantly, how to help alleviate some symptoms.

Few things I share in this episode:

• • the hormonal changes happening in the body after 40
  • role of the autonomic nervous system
  • phytoestrogens
  • tips on how to support your hormonal changes
  • how to alleviate a few symptoms of perimenopause/menopause such as hot flashes

Important show links 👇👇👇 

• Follow me on Instagram @NutritionWithLo
• For more hormone support in all stages, check out my Strength in Hormones membership 
• Check out more episodes The Strength in Hormones Podcast

Give us a 5-Star Rating! 

Girlfriends- we get SUPER intimate on this episode: Women's Somatic Healing, Pelvic, and Sexual Health with Alicia Patterson.  In this episode Alicia breaks down the power of somatic healing within the body and on our nervous system, the important role the pelvis plays and how it stores trauma, plus the importance of sexual health. A topic that is not nearly talked about, tune in to learn how to begin unlocking the powerful energy of your pelvic floor. Tune in - Women's Somatic Healing, Pelvic, and Sexual Health with Alicia Patterson.

Important  points we cover

• What is somatic healing
• Why the pelvis and hormones are connected
• What is holistic pelvic care and what all women should be doing daily to care for their pelvic health
• Common pelvic floor symptoms
• Pelvic floor and pregnancy

Important Show Links 

• Stay Connected with Alicia and book a 1:1 session at www.alicianpatterson.com
• Learn more about women's hormones in my monthly membership 
• Watch our Instagram live at Instagram.com/nutritionwithlo

Give us a 5-star rating in your podcast app if you loved this episode! Thank you

I did an experiment on myself - and as a data nerd, I couldn't wait to share my CGM experience and results with you! The reason why I wanted to track and share my data is because I have a lot of clients who use the continuous glucose monitor for diabetes management and wanted to truly get an experience that my clients are going through to further help them. Plus, I just love data and results! So I tried it myself. Episode 26 is all about my CGM experience. 

A few  things I touch on

• what is the CGM and how I use it with clients
• biggest findings in data using the CGM 
• SUPER surprising factors that did not affect my glucose levels 
• how this is helpful in adjusting your diet and lifestyle 
• the power of technology in your health regimen 

Important show links 👇👇👇

• Learn how to heal your hormones through nutrition, exercise and education in my Strength in Hormones membership 
• Follow me on Instagram for more hormone healing content @nutritionwithlo

 

I share with you 5 habits I do every week for my hormones. As a past hormone mystery case - I have created an effective and practical hormone regimen that's kept my hormones balanced and happy for years!  

A few important things I touch on

• success is a product of daily habits
• importance of Circadian Rhythm 
• detoxing the body 
• adjustments to your diet and fiber intake 
• morning adrenal flush 
• tuning into your body's natural cycle

Important show links 👇👇👇

• Natural Cycles app 
• Hormone Supportive products - Amazon shop 
• Learn how to heal your hormones through nutrition, exercise and education in my Strength in Hormones membership 
• Follow me on Instagram for more hormone healing content @nutritionwithlo

Give us a ⭐5-star rating in your podcast app if you loved this episode! Thank you