The Strength in Hormones Podcast

Episode 52: [The LOdown] How to Structure a Day of Eating for Best Hormonal Response

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 

Episode 51: Everything Women Should Know About HRV with Dr. Casey Metoyer, PhD

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

Episode 50: Proactive Physical and Pelvic Floor Health in Pregnancy and Beyond w/ Dr. Sheri

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

Episode 49: Adrenal Hormones w/ Dr. Kelly Ruef of the DUTCH Test

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

Episode 48: Understanding Egg Quality and How to Boost It w/ Dr. Angela Potter

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

Episode 47: From Macros to Holistic Health w/ Eliza Gellman

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

Episode 46: Beyond Berberine: The 5 Underlying Causes of Metabolism Resistance

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

Episode 45: Holistic Psychiatry and Alternative Mental Health Treatments w/ Dr. Sam Zand

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  

Episode 44: Labs and Women’s Longevity Factors

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  

Episode 43: Hormone Cancer Prevention & Natural Treatments with Dionne Detraz, RD

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