Cardio isn’t the enemy—but doing it without the right fuel can leave you tired, hungry, and hormonally out of balance. In this episode, we unpack the truth about fasted cardio, when “fast fuel” is your best friend, and how to adjust your workouts to work with your female physiology. You’ll learn how to match your cardio and fueling strategy to your menstrual cycle, the difference between aerobic and anaerobic cardio, and exactly what to eat before and after for stable blood sugar, faster recovery, and better results. Whether you’re a casual walker or a spin-class regular, this conversation will help you move smarter, fuel better, and feel your best.

Ever feel like your brain is glitching in midlife?

In this powerful episode of Rooted in Health, we’re peeling back the curtain on what’s really happening in the female brain during perimenopause and beyond.

🧠 Learn why estrogen is just as much a brain hormone as it is a reproductive one—and how its decline impacts memory, mood, focus, and sleep.

If you’re navigating brain fog, forgetfulness, emotional shifts, or just wondering what happened to the old me?—this conversation is for you.

And if you're ready to go deeper, this episode is your invitation to join my signature program, Cultivated Health, where you’ll learn to work with your biology, not against it.

✨ Because understanding your body changes everything.

👉🏽 Learn more about the program here: Rooted in Health Signature Program

What if your symptoms aren’t problems to fix… but messages to decode?

In this episode, I’m joined by Jess, a client who used to dread the hormonal migraines that hit like clockwork every month. Together, we explore how she reclaimed her health—not with quick fixes or prescriptions—but by learning to understand what her body was truly asking for.

We’ll break down:

The most common symptoms of hormone imbalance (and what they really mean)

Why blood sugar, cortisol, and detox are the real hormone trifecta

How Jess used my signature reset framework to eliminate her migraines and feel like herself again

A fresh, feminine approach to biohacking that works with your cycle—not against it

If you’ve ever felt dismissed or confused about your hormonal health, this episode will leave you feeling seen, supported, and empowered to take action.

👉 Ready to start decoding your own symptoms and reset your hormones?

In this episode, I discuss the secrets to longevity with Lacy Younger. We cover all the things from stress and meditation to energy and being a part of the collective. And wait until you hear how old this incredible lady is. If you saw her, you would NEVER believe it! In all her years, she has some sound advice.

Check out her website https://lacyyounger.com/

And if you're ever in the Tionesta are be sure to check out The Vintage Boutique Inn

Forget the food rules and calorie trackers—this episode is your permission slip to eat with your hormones, not against them.

In this powerful episode, I break down why calorie counting often fails women and how your body’s nutritional needs shift throughout the four phases of your cycle. You’ll learn how to nourish yourself during each phase—Power, Manifestation, Prickly, and Nurture—and discover the Eat Like a Girl™ principles:

We’ll also explore the role of fasting, blood sugar balance, and the foods that best support estrogen, progesterone, and beyond.

If you’ve ever felt frustrated with diets, stuck in low energy, or disconnected from your body, this episode is a must-listen.

✨ Mentioned in this episode:

Eat Like a Girl™ framework

How to support hormone shifts with food

The ideal times to fast (and when not to)

Phase-by-phase hormone nutrition guide

Unlock the secrets to optimal hormonal health by understanding your body's energy drivers: glucose and insulin.

This episode explains how these key players influence everything from your mood and energy to your menstrual cycle and conditions like PCOS. We'll demystify insulin resistance and shed light on how stress can wreak havoc on your delicate hormonal balance.

Then, prepare for an extraordinary true story: a client, previously facing PCOS and fertility issues, achieved a successful pregnancy in a mere six weeks after following our protocol. Without trying!!

Discover how stabilizing glucose and insulin can pave the way for profound health transformations.

Join the Read Well, Live Well book club to learn more about holistic health. Oh and I misspoke!

Book club is the 3rd Monday of every month.

Want to learn more about the Rooted in Health Signature Program? Read more here.

Or schedule your free consultation now: FREE CONSULTATION

In this episode of Cultivating Her, we dive into the powerful connection between stress, sleep, and your hormonal health. Learn how your nervous system impacts everything from your metabolism to your mood, and why you can’t fully heal when you’re stuck in survival mode. You’ll walk away with a deeper understanding of your body and practical tools to support your nervous system, balance your hormones, and finally get the rest you deserve.

Learn how high insulin and blood sugar affect blood pressure, cholesterol, triglycerides, and inflammation long before diabetes shows up on a lab test.

I'm also bust common cholesterol myths, explore how estrogen impacts your lipid profile, and clarify the difference between good and bad fats for heart health.

If you're tired of being told your labs are “fine” but you know something feels off, this episode is your invitation to go deeper, ask better questions, and start taking charge of your metabolic health.

🎧 Topics we cover:

The truth about insulin resistance and metabolic syndrome

What HDL and LDL really mean (and why balance matters)

How perimenopause and menopause affect cholesterol

The fats that fuel your heart—and the ones that inflame it

A functional medicine approach to reversing metabolic dysfunction

🩺 Because understanding your body changes everything.

 In this episode, I'm sharing all the exciting new ways I'm showing up to support you on your wellness journey! Whether you're feeling stuck with your health, confused about your hormones, or simply craving some relaxation, this episode is for you.

I’ll be highlighting three powerful offerings designed to meet you where you are:

💫 The Empowered Feminine Blueprint Masterclass — A 90-minute virtual class that includes a 30-day hormone reset, study guide, and printable trackers to help you align your nutrition, lifestyle, and fasting habits with your feminine cycle.

🌿 The Rooted in Health Signature Program — A group coaching experience featuring weekly content, personalized support, and access to a membership platform with PDFs, workbooks, and more — plus a Telegram channel for community connection.

🎵 Sound Bath Healing Session — A deeply restorative experience designed to calm your nervous system, release stress, and support trauma healing.

I’ll also tackle common objections like:

If you're ready to reclaim your energy, balance your hormones, and feel more grounded, this episode will show you the next step.

🎧 Tune in now and take the first step toward empowered health!

Learn how this silent disruptor impacts your hormonal balance, metabolic health, and even cognitive function—especially for women in perimenopause. I’ll explain how insulin fits into the hormonal hierarchy, why stress plays a major role, and practical steps you can take to improve your insulin sensitivity. Whether you’re battling low energy, brain fog, or unexplained weight changes, this episode offers the tools you need to reclaim your vitality.

Plus, hear how my Rooted in Health Signature group coaching program and Empowered Feminine Blueprint masterclass can help you take the next step toward optimal health.

Signature program enrollment is from March 19-30. Program begins March 31st.

Empowered Feminine Blueprint is virtual March 27th (2:30pm) & March 31st (6:30pm)