This is the last episode of “The Essentials” — a throwback mini-series in honor of our 50th episode! Each episode in this 5-part series has been thoughtfully selected from the archives to illuminate a different foundational layer of women’s health. 

In this episode, I share my morning and evening routines, which help bring stability and balance to my day. I begin by recapping my recent trip to Tunisia and France, share some of my natural tips for jet lag, and talk about how I adjust back to a routine after traveling. I start with my morning routine, including my favorite way to meditate, my morning skincare routine, and what I eat for breakfast. Plus the one key aspect of my morning routine that completely shifted my mental and physical health. Then, I get into my evening routine and how I wind down my nervous system for a good night's sleep. I highly recommend a daily routine for better focus, energy, mood, digestion, immunity, and sleep. 

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

What I cover in this episode:

02:19 – I’m back! Tunisia/France trip recap

05:21 – Holistic tips to reduce jet lag 

07:01 – The benefits of creating a daily routine

08:49 – What my daily routine looks like

09:09 – A key aspect of morning routines

12:41 – My morning skincare routine

16:14 – Important consideration for coffee drinkers

20:13 – The most critical aspect of my morning routine

22:50 – How I keep my work day organized and focused

24:34 – Using my evening routine to reduce cortisol 

28:11 – Calming my nervous system for sleep

30:42 – Resource for creating your own routine

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

This week, we’re continuing “The Essentials” — a throwback mini-series in honor of our 50th episode! Each episode in this 5-part series has been thoughtfully selected from the archives to illuminate a different foundational layer of women’s health. 

In this week’s episode, I disclose the two areas where almost every single one of my clients has struggled with an imbalance: gut and hormones. I share the frustrations many women face with confusing symptoms and the challenges of navigating doctors and specialists, especially when it comes to these two issues. Then I outline my two-step process to addressing these concerns and getting to the root cause. I discuss the specific functional labs I use to help us understand what's really happening in the body. I walk you through how I create certain aspects of a holistic health plan using the five pillars of women’s health.

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

In this episode:

02:51 – Frustrating symptoms, doctors, specialists

04:01 – The two areas most women struggle with: gut & hormones

06:30 – The specific labs I use with my clients

08:47 – Creating a holistic health plan

09:22 – Applying the 5 pillars of women’s health

11:06 – The right blend of macronutrients

12:46 – How movement affects your gut

14:26 – Sleep and repair

16:22 – How chronic stress causes hormonal imbalance

19:06 – Reducing your toxin load

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

This week, we’re continuing “The Essentials” — a throwback mini-series in honor of our 50th episode! Each episode in this 5-part series has been thoughtfully selected from the archives to illuminate a different foundational layer of women’s health. 

In this episode, I’m diving into a topic that plays a major role in your overall health but is often overlooked: blood sugar balance. Whether you deal with energy crashes, intense sugar cravings, mood swings, brain fog, stubborn weight gain—or if something just feels “off” and you’re not sure what it is—your blood sugar could be the missing piece of the puzzle. I break down what blood sugar is, how it connects to everything (from metabolism and hormones to sleep and mood), and simple effective strategies to bring your body back into balance.

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

In this episode:

02:51 — The basics of blood sugar balance


05:08 — Signs that your blood sugar is too high or too low

06:55 — Short vs long term effects of blood sugar dysregulation

09:32 — The connection between blood sugar and hormonal imbalance 


11:50 — Simple nutrition tips to keep your blood sugar stable


14:19 — Lifestyle factors that have a positive impact 

16:30 — How testing can help identify deeper imbalances

17:39 — Herbs and supplements to support blood sugar balance

19:09 — Practical daily steps you can take for healthy blood sugar

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

This week, we’re continuing "The Essentials" — a throwback mini-series in honor of our 50th episode! Each episode in this 5-part series has been thoughtfully selected from the archives to illuminate a different foundational layer of women’s health. 

In this episode, we’re diving into one of the most common (and overlooked) questions I hear from clients: “Are my symptoms actually normal?” I’m breaking down the most frequent signs of hormone imbalance I see in my practice—things like sugar cravings, bloating, fatigue, period pain, unpredictable moods, and more—and showing you what your body might really be trying to tell you. I walk you through the root causes behind these symptoms, including cortisol imbalances, blood sugar dysregulation, estrogen dominance, nutrient deficiencies, and thyroid dysfunction. If you’ve ever wondered whether your symptoms are actually connected, this episode will give you clarity, validation, and a path forward. 

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

In this episode:

02:59 — Unexplained weight gain (especially around the belly)

06:07 — The acne / skin connection with hormone shifts 

09:24 — Intense cravings and what they mean

13:56 — Irregular cycles, painful cramps, heavy periods, PMS

18:43— How hormones affect your mood

21:08 — The gut-hormone connections, estrogen detox, and leaky gut triggers

24:56 — Hair loss or thinning (especially postpartum or post–birth control)

27:48 — Tired during the day, wired at night

30:01 — How your symptoms are all connected

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

This week kicks off "The Essentials" — a special throwback series in honor of our 50th episode!

Each episode in this 5-part series has been thoughtfully selected from the archives to illuminate a different foundational layer of women’s health. From hormones and gut health to nervous system regulation and daily rhythm, these episodes will help you reconnect with your body, make sense of your symptoms, and start healing from the root.

In this week’s episode, I reveal the story behind my own healing path. Throughout the episode, I recount pivotal moments in my life that fueled my healing process. I discuss my search for the root cause of my health issues and the limitations of conventional medicine in supporting me, eventually bringing me full circle to where I am today: helping other women navigate their own healing paths. I share the three key factors that helped me heal and the secrets I’ve learned along the way about the connections between mind, body, and soul. This episode is a raw and honest reflection on the winding path to healing and the magic that happens along the way.

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

In this episode:

03:16 – Anatomy of a healing path

04:31 – What planted the seed for my own healing path

09:09 – The biggest holistic health takeaway

10:22 – Trauma bonding and dysfunctional relationships

11:23 – My divorce and its impact on my health

11:40 – Searching for the root cause of my health issues

12:26 – The limitations of conventional medicine

14:10 – The beginning of my deep healing

17:19 – Am I healed now?

18:07 – Reaching the breaking point

21:00 – The hard healing work begins

25:01 – The 3 factors that helped me deeply heal

25:34 – Finding the root cause

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this solo episode, I’m opening up about something I didn’t expect to navigate at this point in my life—and something it feels like no one talks about: the return of old body image thoughts I truly thought I had healed. I share how years of inner work around food, weight, and self-worth helped me build a more loving relationship with my body—and why this stage of pregnancy has still brought up complex emotions I didn’t see coming. We’ll talk about how shifting beauty standards and wellness trends can distort our sense of “health,” what it’s felt like to live in a rapidly changing body, and what I’m doing to stay grounded through it all. Plus, a little update on what’s coming to the podcast as I start to wind down and get ready to meet my baby.

Resources:

• Personalized functional lab testing →

• [Free quiz] Which test is ideal for you? →

• Follow Tanya on Instagram for more →

In this episode:

01:05 – Body image during pregnancy

03:11 – How my body image evolved over time

04:24 – Societal pressure and body trends

06:49 – Learning to love my body

11:50 – How photos are bringing things up

16:54 – Maternity leave plans + what’s coming next

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this “best of” highlights episode, I’m sharing the most listened-to moments from your favorite episodes this season. You’ll revisit insights on hormone imbalances, preparing for pregnancy, environmental toxins, and how to truly support your cycle from the inside out. These clips cover the exact strategies I use in my own life and with clients to support fertility, energy, and long-term hormone health. Whether you're trying to conceive, regulate your cycle, or just get to the root of symptoms like acne, fatigue, or weight gain—this episode will help you reconnect with what your body is trying to tell you.

Resources:

• Get to the bottom of your symptoms →

• Let’s connect on instagram →

In this episode:

01:40 — How I prepared my body for pregnancy

09:47 — The most common hormonal symptoms I see

17:21 — Natural ways to detox your home

25:06 — Is it actually estrogen dominance?

33:38 — How to naturally support ovulation

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

In this final episode of the fertility mini-series, I’m answering your questions about preparing for conception, navigating pregnancy, and recovering postpartum. We’ll cover everything from how long you should spend prepping your body before trying to conceive, to whether you really need to cut out coffee and wine, to the best age for conception. We’ll also talk about postpartum hormone testing, whether anxiety months after birth is normal, and my top supplement recommendations for pregnancy.

P.S. If you’re looking for your own fertility roadmap, I’d love to invite you to my free live fertility  masterclass — where you’ll learn how to prepare for pregnancy naturally and uncover exactly why your body might be holding back. Hope to see you there!

Resources:

• Free fertility masterclass →

• Personalized fertility + hormone testing →

• Follow on Instagram for more →

In this episode:

02:30 – Coffee, alcohol + fertility

04:51 – How long to prep before TTC

07:26 – Can I still conceive with PCOS or irregular cycles?

09:49 – Top supplement recommendations for pregnancy

14:33 – Low iron & vitamin D

16:09 – Fear of miscarriage after loss

17:42 – Postpartum anxiety

19:04 – When to test hormones postpartum

20:19 – How soon to try for another baby

21:16 – Best age to conceive?

23:23 – Getting your partner on board

26:07 – Free fertility masterclass coming soon

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

This is the fourth episode of our fertility mini-series and we’re discussing a season of pregnancy that’s often dismissed: postpartum. I break down what’s happening in your body after the birth—from the hormonal crash to thyroid shifts, nutrient depletion, and gut changes—and why healing takes far longer than six weeks. We’ll talk about the signs your body may still be in recovery, how to nourish yourself through this phase, and the functional lab tests I use with clients to map out their healing. The focus is not on “bouncing back”—rather rebuilding with the intention and care you deserve.

Resources:

• Message me your questions! →

• Personalized fertility + hormone testing →

In this episode:

01:05 – Why postpartum is not a six-week window

04:37 – A dramatic change in your hormones after birth

05:55 – What your body prioritizes in early recovery

06:51 – Mid-postpartum: fatigue, cycle changes, & nutrient depletion

10:47 – How labs can support postpartum healing: hormones, thyroid, gut, nutrients (resource)

14:27 – Rebuilding from the inside out: nutrition, gut, adrenals

17:30 – Dismantling the “bounce back” myth

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!

Fertility Mini-Series, Ep 3: Holistic Pregnancy Support Through Every Trimester

Welcome back to our Fertility mini-series! Today we’re diving into pregnancy—from a truly functional and holistic lens. Whether you're currently pregnant, planning to conceive, or just want to better understand what happens during this season, this episode is for you. We walk through each trimester – breaking down the key hormonal shifts, functional lab markers to track, nutrient priorities, and supportive lifestyle practices that will help you feel more balanced throughout pregnancy. You’ll learn how to catch early deficiencies, what your OB might be missing in standard labs, and how to nourish and protect your body during this incredibly transformative season.

Resources:

• Message me your questions! →

• Personalized fertility + hormone testing →

In this episode:

01:05 – Pregnancy from a functional perspective

02:15 – First trimester hormone shifts and symptoms

03:42 – Key nutrients to check in early pregnancy (resource)

05:26 – Nervous system and lifestyle support

07:02 – What’s happening in the second trimester

08:07 – Thyroid, nutrients, glucose testing (resource)

09:24 – Core nutrients in the second trimester

10:28 – Lifestyle adjustments to make 

11:16 – Third trimester shifts: estrogen, oxytocin, prolactin

11:48 – Nutritional priorities in the third trimester

12:54 – Preparing your body for birth + postpartum 

I’m so grateful to have you here, friend. If you love the show, be sure to follow and leave me a review. New episodes drop every Friday!