How My Diet, Workouts & Supplements Have Changed in My 30s

Gut Health 101: Bloating, Heartburn, Constipation & Where to Start

In this episode, we’re diving into gut health - why it matters, what your symptoms might be telling you and where to actually start if your digestion feels off. We cover: * Why gut health is so important for overall health * Common signs of digestive dysfunction * What can cause gut imbalances in the first place * The role of stomach acid and digestive enzymes * Why heartburn doesn’t always mean “too much acid” * What bloating, constipation, and irregular bowel movements can tell us * The gut-brain connection and why stress can affect digestion * Leaky gut, inflammation, and microbiome support * How fiber can help — and when it can make symptoms worse * Food intolerances vs. deeper digestive issues * Common diets used for gut support, including when they may or may not be helpful * When to consider testing, like SIBO, H. pylori, stool testing, or functional gut testing

How My Diet, Workouts & Supplements Have Changed in My 30s

The conversation delves into the shift in focus on nutrition and training in mid-30s, the impact of stress management on health, the importance of morning routine, setting boundaries, and managing daily tasks. It also covers blood sugar sensitivity, the role of strength training in longevity, hormone testing, supplementation for longevity, and the importance of adequate nourishment over restriction. Takeaways * Hormone health in mid-30s * Stress management and its impact on health Chapters * 00:00 Shift in Focus: Nutrition and Training in Mid-30s * 06:33 Setting Boundaries and Managing Daily Tasks * 16:22 Hormone Testing and Its Importance * 24:01 Supplementation for Longevity

Do Women Need Female-Specific Nutrition & Training for Fat Loss + Muscle Gain?

The podcast delves into the impact of hormonal fluctuations on women's energy, metabolism, and adaptation. It empowers women to understand and work with their unique physiology, covering the menstrual cycle, perimenopause, nutrition, and training considerations. Takeaways * Understanding the impact of hormonal fluctuations on energy, metabolism, and adaptation is empowering for women. * Women benefit from adjusting their training and nutrition based on their unique physiology and hormonal changes. Chapters * 00:00 Empowerment Through Understanding Physiology * 10:37 Training and Nutrition During the Menstrual Cycle * 16:02 Perimenopause and Menopause * 22:30 Nutrition and Training Considerations

Balanced Blood Sugar: The Missing Link in Weight Loss, Mood & Hormones

The podcast episode delves into the importance of blood sugar regulation, covering topics such as understanding blood sugar, insulin resistance, the impact of blood sugar on weight and hormones, and practical recommendations for supporting blood sugar levels. It emphasizes the significance of lifestyle factors, dietary choices, and testing for effective blood sugar management. Takeaways * Balanced blood sugar is crucial for overall health and well-being * Protein, fiber, and lifestyle factors play a key role in supporting blood sugar levels. Chapters * 00:00 Understanding Blood Sugar * 06:03 Impact of Insulin Resistance * 13:24 Blood Sugar and Hormones * 20:21 Blood Sugar and Anxiety * 25:51 Carbohydrates and Blood Sugar * 33:21 Blood Sugar Testing and Ranges * 38:21 Key Strategies for Blood Sugar Balance

The 4 Step Protocol for Balanced Hormones

---------------------------------------- Not sure where to start on your hormone health journey? Whether you’re struggling with PMS, PCOS, endometriosis, perimenopause or menopause symptoms, or you just feel like something is off in your body, this episode breaks down a simple, grounded roadmap to help you begin balancing your hormones—without overwhelm. In this episode, I walk you through the 4 foundational steps to hormone balance, focusing on what actually matters most and how these pieces work together. In this episode, we cover: Step 1: Blood Sugar & Consistency * Why blood sugar regulation is the foundation of hormone health * The impact of skipped meals, under-eating, and inconsistent routines * Simple ways to create stability without perfection Step 2: Gut & Liver Health * How digestion and detox pathways affect estrogen balance * Signs your gut or liver may be contributing to hormone symptoms * Nutrition and lifestyle supports to gently improve function Step 3: Stress Management & the Nervous System * The connection between cortisol, inflammation, and hormones * Why “doing more” isn’t always the answer * Practical ways to support your nervous system daily Step 4: The Psycho-Spiritual & Feminine Connection * How emotional health, identity, and intuition influence hormones * Reconnecting to the feminine in a culture that rewards burnout * Why healing isn’t just physical—it’s also energetic and internal If you’ve been feeling stuck, overwhelmed, or unsure where to focus first, this episode will help you zoom out, slow down, and approach hormone healing in a more sustainable, aligned way.