Hormone Healing RD

Supplements are so common these days that it’s easy to forget just how powerful they are. You can go to the grocery store, pharmacy, and most prominently, online to find just about anything you need. I think it’s great that access to supplements is so widely available, but the downside to supplements being so readily available is that they are often taken without as much consideration. Because we can add them to our cart so easily, we may not realize that they could cause more harm than good depending on the supplement and the person.

Again, supplements are powerful, they are an amazing resource to have, but my goal with this episode is to teach you how to analyze supplements that you’re interested in or that are being marketed to you and know go through a series of questions to have an idea of whether or not they are a good fit for you.

I have a bonus episode this week inside Patreon that takes this a step further and highlights certain conditions and supplements that CAN be helpful. You can join my patreon community at patreon.com/hormonehealingrd. 

As always this is not medical advice. I’m a dietitian but I’m not your dietitian so please talk with your medical provider before making any changes.

This episode covers:

• Supplements & the influencer era
• Questions to ask yourself when considering a supplement
• Commonly recommended supplements that could cause more harm than good

Mineral Quiz:  https://hormonehealingrd.com/guides-support/mineral-quiz/

Connect with Me: 

Patreon: https://www.patreon.com/hormonehealingrd 

Free Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723 

Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 

Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course

Stress is a part of everyday life, especially in the fast-paced society we live in today. Many people are aware that having too much stress isn’t good for their health and have at least some idea that stress can cause both physical and mental issues. But what do we do about it? How can we mitigate unnecessary stressors and make our bodies more resilient to the unavoidable stressors in our day to day? That’s what I want to talk about in today’s podcast episode! 

As always, this podcast episode is not medical advice. Please talk with your provider before implementing any changes. 

5 main areas we will cover:

1. Minimizing stressors using nourishment and blood sugar
2. Supporting minerals for a healthy stress response
3. The impact of light exposure on cortisol levels and circadian rhythm
4. How information, inputs, and stimulation can be a blessing and a curse
5. Your daily rhythm’s impact on stress hormones and minerals

Mineral Quiz:  https://hormonehealingrd.com/guides-support/mineral-quiz/

Connect with Me:
Patreon: https://www.patreon.com/hormonehealingrd
Free Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723
Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd
Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course

Welcome to season five! I am getting back to the basics this season, today’s episode is something most people tend to overcomplicate, which is how to eat to support your hormones. This episode is specifically for you ladies as so many of us have spent years dieting or in a high stress state due to all of the plates we juggle.

During this impactful conversation, I share the three main ways to create safety in nutrition and what that actually means for your body. I also give an example of a typical day of a healthy diet, my tips on how to get more protein in and how you can tell if you are eating enough to properly fuel yourself. 

In today’s episode, I cover:

• The three main things to create safety through nutrition 
• Calculating your TDEE 
• How to figure out if you are eating enough
• Stress and stress hormones impact on your body 
• Tips for eating more protein 

TDEE Calculator: tdeecalculator.net 

Free Healthy Period Starter Guide: https://hormonehealingrd.ck.page/ab86b6faf2 

Connect with Me: 

Patreon: https://www.patreon.com/hormonehealingrd 

Free Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723 

Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 

Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course

It’s time to wrap up season four of mineral deep dives with a fun recap episode. I will be sharing the highlights for each mineral and if you haven’t listened to an episode and something I talk about interests you, I hope it encourages you to dig a little deeper. 

Tune in to hear:

• How to test your mineral status {1:13}
• Why excess calcium is an issue for so many people {8:51}
• Magnesium and its importance {13:52}
• The role of sodium in stress {23:02}
• Potassium deficiency and blood sugar {30:33}
• The importance of zinc {36:40}
• The iron recycling system {41:48}
• Selenium’s impact on thyroid health {49:31}

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Free Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 

This is our last mineral deep dive of season 4. I covered 7 minerals over the last 8 episodes (iron was a doozy) and will be wrapping up the mineral deep dives with a look at selenium. As always we will go through what selenium does in the body, the recommended daily intake, how it impacts our hormones, and then I will answer your questions at the end with a rapid fire. If you want to learn about the different mineral interactions with selenium, hear me walk through a case study of a client that benefited from selenium, and get a sample day of optimizing the selenium in our food, you can get access to all bonus content on patreon.com/hormonehealingrd.com. 

As always, this episode is for informational purposes only. Please talk with your healthcare provider before you make any nutrition, lifestyle, or supplement changes. 

This episode covers:

• What does selenium do in the body? {2:57}
• Deficiency and toxicity of selenium {8:35}
• How does selenium impact the thyroid? {17:28}
• The connection between selenium and fertility {31:45}
• What minerals interact with selenium status? {36:51}
• Do high selenium foods have high mercury? {42:21}

Links/Resources:

• Patreon: https://www.patreon.com/hormonehealingrd 
• Free Thyroid Training: https://hormonehealingrd.ck.page/bc89ec6723 
• Feminine Periodical (monthly newsletter): https://hormonehealingrd.ck.page/d0317056cd 
• Master Your Minerals course: https://www.hormonehealingrd.com/master-your-minerals-course 
• Iodine Episode: https://podcasts.apple.com/us/podcast/iodine-the-miracle-mineral/id1568547321?i=1000560008653 

• 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