Holistic Nutrition 101

#012 // Red Flags your Hormones Need Help - and what to do about it

Book your free call here: https://l.bttr.to/TWWfw Don't forget to follow the Show so you don't miss any new episodes!! In this episode: * Recognize the signs indicating your hormones may need support * Understand the importance of menstrual health as a vital sign * Discover key nutritional strategies to balance hormones naturally * Learn about supporting your liver, gut, and blood sugar for hormone harmony * Practical tips for daily habits to improve hormonal health over time * Common symptoms signaling hormonal imbalance (irregular cycles, persistent fatigue, mood swings, digestion issues, weight resistance) * The significance of tracking your menstrual cycle as a health indicator * The gut microbiome’s influence on estrogen metabolism and hormone balance * Addressing weight loss resistance through hormonal pathways Key Topics:Timestamps: 00:00 - Introduction to hormonal signs and why they matter 00:30 - Why many women feel "off" but are told everything is normal 01:14 - Symptoms like exhaustion, mood swings, skin issues, and their meanings 02:36 - The importance of menstrual cycle tracking for hormonal health 03:16 - Recognizable patterns of cycle irregularity and what they indicate 04:11 - How stress and lifestyle impact cycle regularity 05:28 - Persistent fatigue as a hormonal indicator 06:54 - Morning energy and cortisol patterns as markers of hormonal balance 07:16 - Mood swings and hormone imbalances (estrogen and progesterone) 09:02 - Emotional regulation and the impact of hormonal fluctuations 10:15 - The physiological basis of mood changes and mental health 11:35 - Digestive changes throughout the cycle and what they reveal 12:46 - Gut health’s role in hormonal regulation and microbiome health 13:39 - Weight resistance and the interconnected hormonal pathways 16:14 - The cornerstone of blood sugar stabilization for hormonal balance 17:12 - The importance of carbohydrate pairing and breakfast habits 18:30 - Adequate fueling and calorie intake during different cycle phases 19:33 - The significance of healthy fats in hormone synthesis 21:02 - Supporting liver health with cruciferous and bitter foods 22:47 - The gut microbiome's role and supporting estrogen metabolism 24:17 - How nutrition and lifestyle changes can dramatically improve symptoms 24:46 - Invitation for personalized support and services 26:04 - Small, consistent habits to build lasting hormonal health

#011 // The secret key for mental health: FIBER

Most people think of gut health when they think fiber... BUT it is also crucial for good mental health. In this episode I cover what the gut brain axis is, how the gut and brain are in communication, how fiber impacts this connection, how fiber can improve mental health, as well as HOW to actually eat enough fiber to get these benefits. Book your free interest call here: https://l.bttr.to/TWWfw

#010 // Top Nutrition Non-Negotiables for 2026

In this episode, Julia shares her top non-negotiable nutrition habits and tips for good gut health, stable energy, and foundational health. Make 2026 your healthiest year yet, starting with these nutrition basics!

#009 // What to do in the middle of a histamine flare up

Looking for more support? Schedule your free 15 minute interest call with Julia here: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac If your histamine intolerance symptoms are through the roof right now, let this be your emergency guide to calming things back down. In this episode we cover nutritional tips, lifestyle modifications, mindfulness and more. Gut directed hypnotherapy/meditation recommendation: The Calm and Happy Gut

#008 // Histamine intolerance 101, where to start with nutrition for histamine intolerance

In this episode, we break down what histamine intolerance is, what causes it, and how it shows up in the body. You'll learn about common symptoms, food triggers, and why diagnosis can be so challenging. Book your free 15 minute interest call: https://my.practicebetter.io/#/67365029d90b80ad414ad2e3/bookings?s=67365085d90b80ad414ad7ac