The Female Health Solution Podcast

You're hot then you're cold… unlike the Katy Perry song, hot flashes are NOT fun.  And from an Eastern medicine perspective, they may also signify "stuck energy" or issues with stress response and detox pathways.  Major ugh.  But wait, you are not destined to be stuck in the night sweat - hot flash cycle forever!  Let’s unpack these sweaty episodes:  Common Triggers for Hot Flashes 1. Stress: Emotional, physical, and chemical stress can all contribute. Examples include: * High-intensity workouts followed by stressful to do list.  * Emotional events like a job change, divorce, or death.  * Chemical triggers such as caffeine, alcohol, spicy foods, and fermented foods. 2. Dietary Factors: Foods high in sugars, alcohol, and certain irritants (like nightshade vegetables) can exacerbate symptoms. 3. Liver and Gut Health: According to traditional Chinese medicine, nighttime hot flashes often occur during liver detoxification hours (1-3 AM). Issues like bloating, constipation, or diarrhea can signal gut-related concerns. So let’s make it stop!!  1. Start with Testing: A personalized approach begins with understanding your body's unique needs. Recommended tests include: * Dutch Test: A comprehensive hormone test to pinpoint imbalances. * GI Map: To assess gut health and ensure proper digestion. * Full Thyroid Panel: Since the thyroid regulates body temperature, a detailed evaluation of TSH, T3, T4, and antibodies is essential. 2. Manage Stress: * Incorporate meditation, mindfulness, or yoga and BOUNDARIES  * Use adaptogens like ashwagandha or rhodiola to support cortisol regulation. 3. Support Detox Pathways: * Water-Soluble Pathway: Stay hydrated, add mineral-rich foods, and boost lymphatic flow through gentle exercise or dry brushing. * Fat-Soluble Pathway: Focus on liver and gut health by reducing alcohol and sugar, incorporating fiber, and addressing digestive concerns. 4. Adjust Your Diet: * Avoid or limit caffeine, alcohol, spicy foods, and fermented foods if they trigger symptoms. * Opt for anti-inflammatory and hormone-balancing foods like leafy greens, healthy fats, and lean proteins. 5. Consider Targeted Supplements: * Adaptogens for stress. * Liver-supportive nutrients like milk thistle and dandelion root. * Probiotics to enhance gut health. Candace did it! She struggled with hot flashes for nearly two years despite trying medications, OBGYN recommendations, and advice from friends. After starting a customized protocol based on DUTCH test results, her symptoms initially worsened as her body released a backlog of hormones. Within weeks, the hot flashes significantly decreased and eventually disappeared. Today, she sleeps soundly and doesn’t wake up in a pool of sweat!  If you are ready to tackle the hot flashes FOR GOOD, I've got a 12 week hormone solution plan for you:  https://drbethwestie.com/waitlist/ [https://dr-beth-westie.mykajabi.com/12-week-program-waitlist]

Most of what we’ve been told about boosting metabolism is incomplete—or just plain wrong. Cutting calories? Over-exercising? These approaches might work for a while, but they often backfire, especially for women as we age and our hormones shift. Your metabolism is more than a calorie-burning machine; it’s the foundation of how your body creates energy, processes nutrients, and detoxifies naturally. Here are the top three ways to support your metabolism for lasting energy, health, and vibrancy: 1️⃣ Fuel Your Body Properly Stop starving yourself! Consistently eating too little slows your metabolism and deprives your body of essential nutrients. Instead, focus on nourishment. Prioritize whole, nutrient-dense foods and enjoy treats without guilt. When you fuel your body well, your metabolism can handle more—whether it’s cookies made with love or a holiday feast. 2️⃣ Build and Maintain Muscle Muscle is a metabolic powerhouse. The more lean muscle you have, the more energy your body burns—even at rest. Incorporate strength training into your routine and ensure you’re getting enough protein to repair and build muscle. Even adding just five pounds of lean muscle can significantly boost your basal metabolic rate. 3️⃣ Support Natural Detox Pathways Your body’s natural detox systems—like your liver, lymphatic system, and digestive tract—play a huge role in metabolism. If you experience bloating, sluggish digestion, or fatigue, these pathways may need support. Simple steps like dry brushing, sweating through exercise or sauna sessions, and staying hydrated can help your body flush out toxins and function optimally. I’ve got an entire 12 week plan mapped out for you, complete with hormone testing, meal guides, training videos, live coaching sessions and supplements!  Click here if you’d like to join us for the next Hormone Solution: https://drbethwestie.com/waitlist/ [https://dr-beth-westie.mykajabi.com/12-week-program-waitlist]

More exercise isn’t always better… it’s HOW you exercise and WHEN you exercise that really matters.  Here are some mistakes that women make with exercise that end up making things WORSE:  Mistake #1: Over-Exercise If you’re battling adrenal fatigue, pushing through intense workouts can backfire. Signs like lingering soreness or not getting stronger despite consistent effort mean your body is crying out for rest. Instead, try light yoga, walking, or gentle resistance training to support recovery. Mistake #2: Ignoring Your Body’s History Your past stressors matter. Trauma, major life transitions, and even positive stress like a dream move can impact your body’s response to exercise. Your nervous system may interpret stress as a signal to escape—leaving you exhausted when you need energy most. Mistake #3: Sticking to Exercise You Hate Not a fan of weightlifting? That’s fine! Exercise is personal, so explore Pilates, barre, or small-group fitness classes. Find what excites you and connects you with others. Exercise should be enjoyable, not a chore. Mistake #4: Exercising Without Guidance Not all workout plans are created equal. If your progress has stalled, it’s time to understand what your body truly needs.  You don’t need to work harder. You need to work smarter. Stop spinning your wheels. Reconnect with your body, understand what it needs, and start seeing real results.

Is your metabolism really working against you?  You’ve done all “the right things” like adjusting your diet and movement and still feel sluggish.  Hormonal imbalances can play a massive role in metabolic dysfunction and even body composition.  Your hormones regulate more than you might realize. Imbalances can lead to issues with your metabolism: fatigue and weight loss resistance. This isn’t just about calories in versus calories out. It’s about how your body processes, stores, and uses energy. For women especially, factors like stress, sleep, and digestive health can drastically alter metabolic processes. This resistance often happens because your fat cells aren’t static. They’re highly dynamic and responsive to hormones like estrogen and cortisol. If your body is under stress or storing excess hormones, your fat cells hold on tightly. This is why yo-ho dieting is so harmful!  The female body is designed to prioritize survival. When you’re stressed or underfed, your system may “freeze” metabolically, locking down fat storage and shifting away from building lean muscle. Even the most grueling workouts and restrictive diets can backfire in this state. So what can you do??  You can TEST! Since hormones are at the root of the symptoms, we need to see exactly what those hormones are doing. Unlike standard blood tests, which measure a mix of free and bound hormones, the DUTCH test gives a clearer picture of how your body is processing and utilizing hormones. For example: * Is your body storing excess estrogen? * Are your cortisol levels too low to support a healthy metabolism? If you suspect a metabolism or hormone imbalance, get your new year DUTCH test here: https://drbethwestie.com/dutch-hormone-testing/ [https://drbethwestie.com/dutch-hormone-testing/?fbclid=IwAR1C_N3cnWQs5Vx4PqNiAqr0DScrbKJ65fNjd9-LIF1k8Hj8IHeH0l9Mfoc]

The holidays are a whirlwind. Between Thanksgiving, Christmas, New Year’s, and every party and get-together in between, it’s no wonder many of us start January feeling burned out, puffy, and far from our best selves. It’s time to reset your cortisol and kick off the new year on the right foot—slow and steady. Here’s how: 1. Evaluate Before You Add Instead of diving headfirst into intense gym sessions or restrictive diets, start by taking something away. Overwhelming your system with big changes can do more harm than good. For example, try cutting out alcohol (hello, Dry January!) or reducing sugar intake before adding intense workouts to your routine. 2. Prioritize Nervous System Support Your body craves routine and calm after the holiday chaos. Focus on: * Sleep: Establish a consistent bedtime and wake time. Good sleep is foundational for cortisol recovery. * Nutrient-Dense Foods: Incorporate leafy greens, organ meats, animal proteins, and plenty of minerals. * Dry Brushing: Stimulate your lymphatic system and reduce cortisol buildup. Bonus: it’s great for your skin too. * Adrenal Tinctures: Consider blends with ashwagandha, maca, or kava kava [https://nutritionforyourhormones.com/products/adrenalbalance] to support both high and low cortisol levels. 3. Slow and Steady Wins the Race Remember the story of the tortoise and the hare? Sustainable habits, not quick fixes, are the key to long-term health. Rushing into an intense regimen can worsen adrenal fatigue and stress. Instead, take it one step at a time. 4. Test, Don’t Guess If you’re unsure where to start, start with a DUTCH test. This comprehensive hormone test helps pinpoint exactly what your body needs so you can take targeted action. Start small, stay steady, and give your body the recovery it deserves. Get your test here: https://drbethwestie.com/dutch-hormone-testing/ [https://drbethwestie.com/dutch-hormone-testing/?fbclid=IwAR1C_N3cnWQs5Vx4PqNiAqr0DScrbKJ65fNjd9-LIF1k8Hj8IHeH0l9Mfoc]