• What is macrocytic anemia? {1:21}
• Three examples of microcytic anemia {4:20}
• Highlights of anemia of chronic disease {15:09}
• Risk factors for iron overload {28:40}
• The connection between PCOS and iron overload {33:58}
• How to test for iron {39:39}

• Patreon: https://www.patreon.com/hormonehealingrd 
• Free Healthy Period Starter Guide: https://hormonehealingrd.ck.page/9c6b8cf34c  
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Copper Deep Dive episode: https://podcasts.apple.com/us/podcast/copper-deep-dive/id1568547321?i=1000586081883 
• Zinc Deep Dive episode: https://podcasts.apple.com/us/podcast/zinc-deep-dive/id1568547321?i=1000608163442
• Practitioners can learn more about iron here: https://therootcauseprotocol.com/practitioner-resources/

Strap in, we have a controversial one. It’s time for our mineral deep dive on iron! The mineral that gets many people up in arms, probably even more so than copper. Like most minerals, I think once you understand how our bodies regulate iron, you can see past the confusing information that tends to go to extremes. Most often, things fall somewhere in between. In this episode, I will go through the iron recycling system, what we use iron for in the body, and different iron imbalances. The bonus episode will breakdown iron case studies where I show an iron deficiency case and an iron overload case that go through labs. I also have an iron rich foods list with the amount of iron per serving and a sample day showing how you can get 20-25mg of heme iron and 34-38mg of total iron. I also cover how iron impacts estrogen. You can get access to the bonus episode by joining patreon.com/hormonehealingrd. 

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

This episode covers:

• Functions of iron {3:40}
• How we absorb and release iron {9:05}
• How bacterial pathogens can acquire iron {19:00}
• The most important enzymes that help transport iron {24:24}
• RDA for iron {32:30}
• How important is bioavailable copper? {38:39}
• How do I support my thyroid? {43:25}

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Free Healthy Period Starter Guide: https://hormonehealingrd.ck.page/9c6b8cf34c  
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Copper Deep Dive episode: https://podcasts.apple.com/us/podcast/copper-deep-dive/id1568547321?i=1000586081883 
• Zinc Deep Dive episode: https://podcasts.apple.com/us/podcast/zinc-deep-dive/id1568547321?i=1000608163442
• Learn more about the intricacies or iron with The Root Cause Protocol (great for practitioners): https://therootcauseprotocol.com/iron-toxicity-post-index/ 
• Practitioner learning: https://therootcauseprotocol.com/practitioner-resources/ 

It’s time for our mineral deep dive on zinc! Another popular mineral, right up there with magnesium, but often misunderstood and supplemented with blindly. In this episode, I cover what zinc does in the body, go through the RDA, and dig into how zinc impacts many aspects of our health like gut health, hormones, blood sugar, and thyroid function. In this week’s bonus episode on Patreon, I cover the relationship between zinc and copper as well as other minerals like potassium, magnesium, and calcium. I also answer the common question of when someone should supplement with zinc and go through options for that as well as provide a list of zinc rich foods and a sample day of someone getting 39mg of zinc from their diet. Go to patreon.com/hormonehealingrd to join patreon and get access to bonus content!

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

This episode covers:

• The function of zinc in our body {3:17}
• Signs of zinc deficiency, with associated diseases and conditions {12:20}
• Zinc and your gut health {23:54}
• Zinc deficiency and the immune system {35:21}
• How zinc affects sex hormones, for both men and women {40:53}
• Zinc deficiency effects on blood sugar {48:41}
• Thyroid function and zinc absorption {50:53}

Full show notes & references: https://hormonehealingrd.com/podcast-episode/s4-e6-zinc-deep-dive/ 

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Free Healthy Period Starter Guide: https://hormonehealingrd.ck.page/9c6b8cf34c  
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course
• Mineral Testing episode:  https://podcasts.apple.com/us/podcast/mineral-testing/id1568547321?i=1000602928489
• Calcium Deep Dive:  https://podcasts.apple.com/us/podcast/calcium-deep-dive/id1568547321?i=1000603899369
• Magnesium Deep Dive: https://podcasts.apple.com/us/podcast/magnesium-deep-dive/id1568547321?i=1000604933500
• Sodium Deep Dive: https://podcasts.apple.com/us/podcast/sodium-deep-dive/id1568547321?i=1000606055821
• Potassium Deep Dive: https://podcasts.apple.com/us/podcast/potassium-deep-dive/id1568547321?i=1000607092198 

In this episode, I am doing a deep dive on potassium, one of my favorite minerals because of how it can positively impact those struggling with thyroid health, hormone imbalances, and blood sugar issues. Potassium is definitely an undervalued mineral that deserves more attention! As always, I’ll be going through the different functions of potassium and answering listener questions at the end. If you want access to the bonus episode where I dig into how to improve low potassium on a hair mineral test, share potassium rich food ideas and a sample day of getting at least 4,700mg, and a potassium supplement breakdown, you can join patreon.com/hormonehealingrd. 

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

This episode covers:

• How potassium is regulated {8:28}
• Adequate intake for potassium {15:50}
• Potassium intake and blood sugar {21:21}
• Blood pressure and thyroid health {32:05}
• Major contributors to potassium deficiency {34:47}
• Mineral interactions {39:23}
• The best way to get enough potassium {47:47}
• Risk and benefits of whole foods vs. supplements {52:57}

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Mineral Quiz: https://quiz.tryinteract.com/#/60ef39359c99020017ec79e9 
• Mineral Training: https://bit.ly/38BteSF 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Thyroid training: https://hormonehealingrd.ck.page/bc89ec6723 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Mineral Testing episode:  https://podcasts.apple.com/us/podcast/mineral-testing/id1568547321?i=1000602928489
• Calcium Deep Dive:  https://podcasts.apple.com/us/podcast/calcium-deep-dive/id1568547321?i=1000603899369
• Magnesium Deep Dive: https://podcasts.apple.com/us/podcast/magnesium-deep-dive/id1568547321?i=1000604933500
• Sodium Deep Dive: https://podcasts.apple.com/us/podcast/sodium-deep-dive/id1568547321?i=1000606055821

In this episode, I am breaking down what exactly we need sodium for, debunking a lot of myths around salt intake, and as usual will go through how sodium impacts areas like our thyroid, digestion, and blood sugar since they all have a huge impact on hormone health. I also answer listener questions at the end and have a bonus episode for patreon members. In this bonus episode, I go through HTMA case studies with high and low sodium, share a chart comparison of all the popular electrolyte powders with the pros and cons, and so much more. You can join patreon at patreon.com/hormonehealingrd

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Mineral Quiz: https://quiz.tryinteract.com/#/60ef39359c99020017ec79e9 
• Mineral Training: https://bit.ly/38BteSF 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd  
• Mineral Testing episode:  https://podcasts.apple.com/us/podcast/mineral-testing/id1568547321?i=1000602928489
• Calcium Deep Dive:  https://podcasts.apple.com/us/podcast/calcium-deep-dive/id1568547321?i=1000603899369
• Magnesium Deep Dive: https://podcasts.apple.com/us/podcast/magnesium-deep-dive/id1568547321?i=1000604933500
• Research: 
  • Aldosterone production: https://www.ncbi.nlm.nih.gov/books/NBK470410/ 
  • Sodium restriction/needs in pregnancy: 
    • https://jbiomedsci.biomedcentral.com/articles/10.1186/s12929-016-0233-8 
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1721384/
    • https://pubmed.ncbi.nlm.nih.gov/17170236/
    • https://pubmed.ncbi.nlm.nih.gov/29046520/ 
    • https://pubmed.ncbi.nlm.nih.gov/13503249/ 
    • https://academic.oup.com/ndt/article/21/7/1984/1821911 
  • Sodium restrictions and babies: https://lilynicholsrdn.com/salt-baby-food-infant-sodium-requirements/ 
  • Stress and aldosterone: https://pubmed.ncbi.nlm.nih.gov/3327497/ 
  • Sodium & Salt intake studies:
    • https://pubmed.ncbi.nlm.nih.gov/9519949/
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1305840/#:~:text=Event

In this episode, we are doing our magnesium deep dive and digging into the different roles magnesium plays in the body, how it impacts our thyroid, blood sugar, hormones, and vitamin D status. I will also be doing a rapid fire Q&A at the end where I will answer questions submitted on Instagram. I will be breaking down how magnesium levels impact heavy metal retention as well as all of the different types of magnesium and their uses for my patreon members. You can join to get access to all bonus podcasts and resources at patreon.com/hormonehealingrd.

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Mineral Quiz: https://quiz.tryinteract.com/#/63fcdeb0284142001410c683 
• Mineral Training: https://bit.ly/38BteSF 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd  
• Free Healthy Period Starter Guide: https://hormonehealingrd.ck.page/9c6b8cf34c   
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Boron deep dive episode: https://podcasts.apple.com/ca/podcast/nothing-boring-about-boron/id1568547321?i=1000581367892 
• Calcium deep dive episode:  https://podcasts.apple.com/us/podcast/calcium-deep-dive/id1568547321?i=1000603899369 
• Research:
  • Blood sugar: 
    • https://pubmed.ncbi.nlm.nih.gov/15319146/ 
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478262/#:~:text=High%20magnesium%20intake%20has%20been,have%20not%20been%20well%20established.
    • https://pubmed.ncbi.nlm.nih.gov/8575413/ 
  • Nutrients magnesium:
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6298677/#:~:text=One%20proposed%20mechanism%20is%20that 
    • https://pubmed.ncbi.nlm.nih.gov/31384293/ 
  • Nutrients for mitochondria: https://pubmed.ncbi.nlm.nih.gov/30201141/ 
  • Magnesium & ATP: 
    • https://www.pnas.org/doi/abs/10.1073/pnas.0712401105
    • https://pubmed.ncbi.nlm.nih.gov/27434863/ 
  • Heart Health:
    • https://www.ahajournals.org/doi/10.1161/JAHA.120.020205

In this episode, we are doing a mineral deep dive on calcium, a mineral that is mostly known for its impact on bone health, but has a huge impact on our thyroid, ability to balance our blood sugar, and how our nervous system functions as well. As always with these mineral deep dives, I will cover what calcium does in the body and what happens when we have high or low levels. I will also be covering lab testing for calcium via blood and hair mineral testing along with providing sample days of how to get enough calcium from food for my patreon members. You can join to get access to all bonus podcasts and resources at patreon.com/hormonehealingrd. 

Quick reminder, this podcast is for informational purposes only. Please talk with your healthcare provider before making any nutrition or lifestyle changes. 

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd  
• Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723  
• Iodine Podcast Episode: https://podcasts.apple.com/us/podcast/iodine-the-miracle-mineral/id1568547321?i=1000560008653  
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Boron deep dive episode: https://podcasts.apple.com/ca/podcast/nothing-boring-about-boron/id1568547321?i=1000581367892 
• Copper deep dive episode: https://podcasts.apple.com/us/podcast/copper-deep-dive/id1568547321?i=1000586081883 
• Calcium regulation: https://lpi.oregonstate.edu/mic/minerals/calcium 
• Vitamin D causing calcification (both high and low): 
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986531/#:~:text=While%20a%20large%20number%20of,term%20supplementation%20providing%20protective%20effects.  
  • https://pubmed.ncbi.nlm.nih.gov/17218831/
  • https://pubmed.ncbi.nlm.nih.gov/24586387/ 
• Pregnancy and lactation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595236/ 
• Bone health:
  • https://pubmed.ncbi.nlm.nih.gov/19828898/
  • https://pubmed.ncbi.nlm.nih.gov/19968914/
  • https://pubmed.ncbi.nlm.nih.gov/17944055/ 
  • https://pubmed.ncbi.nlm.nih.gov/19488681/ 
• Iron absorption:

Welcome to season 4 of the podcast! This season we are focusing on minerals. How to test them, what the different minerals do in our bodies, how they impact our hormones and overall health as well as other systems of the body. 

We also have some exciting podcast updates. You heard me mention a podcast Patreon in the introduction. You may be thinking, what patreon? The AYM podcast patreon is new! I started it in February as a way to bring the podcast community together and provide more resources to support listeners on their healing journeys. You will still get your weekly episode of the podcast, but it will be a bit shorter (hopefully) and easier to digest. 

Each week, patrons get a bonus episode of the podcast along with downloadable resources. For example, in this episode I’m focusing on how to test minerals and what different types of tests tell you.  The bonus episode is a results review of a hair test and blood work to help bring all the principles of the episode together. The downloadable resource is a PDF of the main principles of mineral testing and lab testing resources. 

When the podcast isn’t in season, I am creating content based off monthly surveys to ensure I’m giving members the resources they need. This tier is $10. I also have an exclusive tier that is $20 a month and allows you to submit a voicemail question that I answer during a pre-recorded Q&A. Visit patreon.com/hormonehealingrd to learn more and become a patron!

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Mineral Quiz: https://quiz.tryinteract.com/#/63fcdeb0284142001410c683  
• Mineral Training: https://bit.ly/38BteSF 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd  
• Iodine Podcast Episode: https://podcasts.apple.com/us/podcast/iodine-the-miracle-mineral/id1568547321?i=1000560008653 
• Metabolic Type Episode: https://podcasts.apple.com/us/podcast/understanding-metabolic-type-on-an-htma/id1568547321?i=1000527836892 
• Macro Minerals Episode: https://podcasts.apple.com/us/podcast/minerals-101/id1568547321?i=1000527073902 
• Research Articles: 
  • The issue with blood labs:
    • Serum magnesium example: https://pubmed.ncbi.nlm.nih.gov/20170394/ 
  • Iodine Urine Testing: https://www.optimox.com/content/Iodine%20Research%20Resources/IOD17.pdf 
  • Optimal levels of iodine: http://www.medicinacomplementar.com.br/biblioteca/pdfs/Nutrientes/nu-0191.pdf 
  • All iodine research articles from Hakala Labs: https://www.hakalalabs.com/Research_ep_41.html 
  • HTMA Accuracy & Comparison to Blood:
    • https://www.ncbi.nlm

In this episode, I am doing a deep dive on cholesterol and the many different things it does in the body as well as how it impacts our hormones. I’ll also be covering how certain minerals can impact cholesterol and go through some things to consider when looking at your cholesterol lab test results. 

This podcast episode is for informational purposes only. While I will be discussing lab tests and possible interpretations for results, you can’t interpret a lab completely without having a whole person to compare it to. If you have concerns about your cholesterol, please share them with your doctor or medical provider. 

Links/Resources:

• Free thyroid training: https://bit.ly/3uDbDBi 
• Free Training: Optimizing Hormone Health with Mineral Balance: https://bit.ly/3iwRDMk 
• Mineral Imbalance Quiz: https://bit.ly/3ycEn4h 
• Gallbladder episode: https://podcasts.apple.com/us/podcast/gallbladder-health-your-hormones-with-olivia-haas/id1568547321?i=1000582123453 
• Iodine episode: https://podcasts.apple.com/us/podcast/iodine-the-miracle-mineral/id1568547321?i=1000560008653 
• Top 5 Nutrition Myths: https://podcasts.apple.com/us/podcast/top-5-nutrition-myths/id1568547321?i=1000526229343 
• Macro Minerals episode: https://podcasts.apple.com/us/podcast/minerals-101/id1568547321?i=1000527073902 
• Copper and Iron episode: https://podcasts.apple.com/us/podcast/the-connection-between-copper-iron/id1568547321?i=1000528570432 
• The Salt Fix by Dr. James DiNicolantonio
• References: 
  • Steroid hormones: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-47 
  • Cell membranes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383291/#:~:text=Cholesterol%20is%20the%20major%20sterol,the%20lipid%20bilayer%20on%20average. 
  • Myelin: https://www.nature.com/articles/nn1426#:~:text=Myelin%20cannot%20be%20synthesized%20without,limiting%20factor%20for%20myelin%20growth. 
  • Bile acids: 
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2712638/ 
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2712638/#:~:text=Bile%20acids%20are%20synthesized%20from%20cholesterol%20in%20the%20liver

In this episode, we are focusing on postpartum exercise with Dr. Lindsey Mathews Cantu. Lindsey is committed to supporting women in the various seasons of their lives. She started BIRTHFIT in 2013 with a deep belief that movement can be the bridge to cultivate our own intuition and a trust in our bodies. Lindsey is a Nervous System Based Chiropractor, Mercier Therapist, Birth Doula, NLP Practitioner, and Strength and Conditioning Coach. Through all the hats she wears in this world, she created BIRTHFIT as she saw a huge gap for sustainable, nervous system based movement and training for women in all chapters and cycles of their lives, specifically cycling, preconception, pregnant, and postpartum women. 

Beyond BIRTHFIT, Lindsey works in her chiropractic wellness practice, Willow Haus, that she co founded with Dr. Bria and Matt Mutch. Majority, if not all, of her clientele that she sees in office are women and pediatrics. In her spare time, Lindsey enjoys connecting with her husband Lance, working in her garden, and taking long, slow walks. 

Lindsey’s core values are LOVE, FREEDOM,  and CONNECTION. 

Links/Resources:

• Free Training: Optimizing Hormone Health with Mineral Balance: https://bit.ly/3iwRDMk 
• Mineral Imbalance Quiz: https://bit.ly/3ycEn4h 
• Check out the Birthfit website: https://birthfit.com/ 
• Visit Lindsey’s practice: https://willowhaustx.com/
• Listen to Lindsey’s podcast: https://podcasts.apple.com/us/podcast/the-birthfit-podcast/id1086509138 
• Follow Birthfit on Instagram: https://www.instagram.com/birthfit/ 
• Follow Willow Haus on Instagram: https://www.instagram.com/willow_haus/ 
• Follow Lindsey on Instagram: https://www.instagram.com/lindsey_m_cantu/ 
• Birthfit youtube: https://www.youtube.com/c/BIRTHFIT 
• Hemorrhoids blog: https://birthfit.com/blog/hemorrhoid-relief