If you've ever wondered why you suddenly feel the urge to organize your house, finish projects, crave chocolate, or need a little more quiet time before your period, your hormones may be doing exactly what they're were designed to do.

In this episode of Hormone Health for Real Life, Jen continues the menstrual cycle series by diving into Phase 3: the luteal phase—what she calls the "Fulfill" phase in the G.I.F.T. Method (Gear Up, Initiate, Fulfill, Take It Easy). This is the longest phase of the menstrual cycle and is led by progesterone, a hormone that helps shift your focus from starting new projects to finishing what you've already begun.

Jen explains why many women naturally become more detail-oriented, introspective, and motivated to organize during this phase, while also experiencing common PMS symptoms like sugar cravings, bloating, mood changes, fatigue, and increased stress. Rather than fighting these changes, she teaches how to work with your body's natural rhythms to reduce burnout and support healthy hormone balance.

You'll also learn practical ways to support progesterone through nutrition, exercise, stress management, seed cycling, and lifestyle habits. Jen discusses why complex carbohydrates and magnesium-rich foods become especially important after ovulation, how cortisol naturally rises during the luteal phase, and why boosting oxytocin through connection with loved ones can help you feel calmer and more emotionally balanced.

Whether you're struggling with PMS, hormone imbalance, low energy before your period, or simply want to understand your body better, this episode will help you embrace the incredible design of your menstrual cycle and use your hormones as an advantage instead of viewing them as an obstacle.

Find full show notes here: ⁠https://diyholisticsolutions.com/15-2/  

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

Ovulation is about more than fertility. During this short but powerful phase of your menstrual cycle, shifting hormones may influence your energy, confidence, communication, creativity, and desire to connect with other people.

In this episode of Hormone Health for Real Life, Jennah explores Phase 2 of the G.I.F.T. Method: Initiate. Also known as the ovulatory phase—or your “inner summer”—this is often the time when you feel more social, playful, energetic, and ready to get things moving.

You’ll learn what happens in your body around ovulation, which signs may help you recognize this phase, and how cycle syncing can help you work with your natural rhythms. Jennah also shares practical ideas for choosing supportive foods, adjusting your exercise, planning social activities and important conversations, responding to mild ovulation discomfort, and incorporating pumpkin and flax seeds into your routine.

Your ovulatory phase may last only a few days, but learning to recognize it can help you use that natural window of energy and connection more intentionally.

Find full show notes here: https://diyholisticsolutions.com/14-2/

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

What if your body was designed to have seasons?

In this episode of Hormone Health for Real Life, Jen kicks off the first episode in a four-part series exploring each phase of the menstrual cycle through the lens of cycle syncing. Today we're diving into Phase 1—the follicular phase, also known as the Gear Up phase.

After your period ends, estrogen begins to rise, bringing renewed energy, fresh ideas, increased motivation, and a natural desire to reconnect with the world around you. Rather than fighting against your hormones, you'll learn how to work with them by aligning your food, exercise, fasting, stress management, and daily routines with your body's natural rhythms.

Jen explains why the follicular phase is often called your inner spring, how rising estrogen affects your brain, immune system, mood, metabolism, and stress response, and why this is the ideal time for planning, goal setting, trying new things, and building healthy habits for the rest of your cycle.

You'll also learn practical ways to naturally support healthy estrogen production through nutrition, movement, seed cycling, and lifestyle choices. Plus, Jen shares important cautions about intermittent fasting for women—especially those dealing with high cortisol, adrenal dysfunction, or nervous system dysregulation.

If you've ever wondered why your energy changes throughout the month or why the same diet and exercise routine doesn't always work, this episode will help you understand your body in an entirely new way.

Find full show notes here: ⁠https://diyholisticsolutions.com/13-2/  

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

As the seasons shift into fall, Traditional Chinese Medicine teaches that September is the perfect time to strengthen the spleen and pancreas—two organs that play essential roles in immunity, digestion, blood sugar balance, and overall wellness.

In this episode of Hormone Health for Real Life, Jennah & Jen explain how these often-overlooked organs influence everything from energy levels and cravings to digestion, inflammation, insulin resistance, and immune health. You'll learn why supporting your pancreas isn't just important for people with diabetes—it matters for anyone struggling with fatigue, blood sugar swings, digestive issues, or chronic inflammation.

They also share practical ways to care for these organs using seasonal foods, Traditional Chinese Medicine principles, whole grains like rye and buckwheat, herbal teas, mushrooms, cinnamon, chromium-rich foods, and simple lifestyle habits that fit into everyday life.

If you've been looking for natural ways to improve your digestion, stabilize blood sugar, reduce inflammation, and work with your body's natural seasonal rhythms, this episode will give you practical tools you can begin using today.

Find full show notes here: ⁠https://diyholisticsolutions.com/12-2/  

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

If there were one simple herb that could support your nervous system, sleep, digestion, mood, brain health, and even your hormones, wouldn’t you want to know about it?

Meet lemon balm (Melissa officinalis)—a gentle, lemon-scented herb that has been treasured for centuries and is surprisingly easy to grow and use at home.

In this episode of Hormone Health for Real Life, Jennah shares why lemon balm is one of her favorite herbs for women and why it deserves a place in your home herbal toolkit. You’ll learn how lemon balm can help calm an overstimulated nervous system without leaving you feeling foggy, support better sleep when your mind won’t shut off, and soothe stress-related digestive discomfort.

We also explore the connection between chronic stress, cortisol, and hormone balance—and why supporting the nervous system can be such an important part of supporting women’s hormones.

Jennah walks you through six practical benefits of lemon balm, including its traditional use for cold sores and skin breakouts, as well as its potential benefits for memory, focus, concentration, and antioxidant support. Then she takes you into the garden to explain how to grow, harvest, dry, and use lemon balm at home.

You’ll also discover simple ways to incorporate lemon balm into everyday life through herbal tea, infused water, herbal ice cubes, baths, salves, and tinctures.

Lemon balm is a beautiful reminder that supporting your body doesn’t always have to be complicated. Sometimes one of the most useful tools for helping your body slow down, restore balance, and handle stress is growing right outside your back door.

Find full show notes here: ⁠https://diyholisticsolutions.com/11-2/  

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

Have you ever felt like taking care of your health has become a full-time job?

Between social media influencers, conflicting expert opinions, endless supplements, restrictive diets, and the latest wellness trends, it's easy to feel overwhelmed—and ironically, that overwhelm may be making it even harder for your body to heal.

In this episode, Jen and Jennah explore why modern wellness culture often creates more stress instead of more health. They explain how constantly searching for the "perfect" protocol disconnects us from one of our greatest resources: our own body's wisdom.

Rather than chasing every new trend, they introduce the Four Pillars of Health—Food, Supplements, Movement, and Mindset—a simple framework that helps women build lasting health without unnecessary complexity.

You'll also learn how to begin listening to your body's signals, make confident health decisions, and focus on consistent daily habits that create real, lasting change.

Find full show notes here: ⁠https://diyholisticsolutions.com/10-2/  

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

As summer begins to transition into fall, it's the perfect time to focus on one of the most important systems in your body—your digestive system. In this episode, Jennah and Jen explain why August is the month of the Earth Element in Traditional Chinese Medicine and how supporting your stomach now can improve everything from acid reflux and bloating to gut health and overall wellness.

You'll learn why buckwheat is one of the most underrated healing foods, how prebiotics and probiotics work together, the surprising truth about heartburn, and simple seasonal habits that naturally strengthen digestion. Whether you're dealing with occasional indigestion or chronic digestive concerns, this episode is full of practical ideas you can begin using today.

Find full show notes here: ⁠https://diyholisticsolutions.com/9-2/⁠ 

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

Nature works in cycles—and so do we.

In this episode, Jennah and Jen introduce one of the foundational principles behind their Cycles of Renewal program: rotating your health habits throughout the year using the wisdom of Traditional Chinese Medicine (TCM).

You'll discover how the changing seasons, monthly rhythms, and even the foods available throughout the year were designed to work with your body instead of against it. They explain the Five Elements of TCM, how each month supports a different organ system, and why eating seasonal foods and rotating whole grains may be one of the simplest ways to improve your energy, digestion, hormones, and overall health.

If you've ever felt like wellness has become overly complicated, this episode offers a refreshing reminder that sometimes the healthiest approach is simply learning to follow the rhythms already built into creation.

Find full show notes here: ⁠https://diyholisticsolutions.com/8-2/⁠ 

Find us on our website: DIYHolisticSolutions.com

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

In this episode of Hormone Health for Real Life, Jennah shares a simple five-minute routine that combines foot zone therapy and acupressure to naturally support hormone balance.

You'll learn how stimulating specific points on your feet and body may help encourage healthy function of the thyroid, liver, adrenals, pituitary gland, and other hormone-producing organs. Whether you're dealing with PMS, fatigue, stress, irregular cycles, or simply want another natural tool in your wellness routine, these techniques are easy to learn and can be done in just a few minutes each day.

This episode also explains why these methods work best when they're combined with healthy lifestyle habits like good nutrition, stress management, sunshine, movement, and quality sleep.

Find full show notes here: ⁠https://diyholisticsolutions.com/7-2/⁠ 

Find us on our website: DIYHolisticSolutions.com

Follow us on Facebook here: https://www.facebook.com/diyholisticsolutions

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.

Most women don't realize that their body can be living in survival mode even when life doesn't feel especially stressful.

In this episode, Jen uncovers seven hidden stressors that quietly keep cortisol elevated and the nervous system stuck in "fight-or-flight." From unstable blood sugar and low protein intake to constant stimulation, inflammation, and negative self-talk, these everyday habits can send powerful danger signals to the body.

The good news? Healing doesn't require a complicated protocol. It starts by identifying the hidden stressors and replacing them with simple "safety signals" that help your body finally relax, recover, and heal.

If you've been dealing with fatigue, weight gain, poor sleep, anxiety, cravings, inflammation, or hormone imbalance, this episode will help you understand why—and give you practical steps you can begin today.

Find full show notes here: ⁠https://diyholisticsolutions.com/6-2/⁠ 

Find us on our website: DIYHolisticSolutions.com

Free Download: 8 Ways to Downshift Your Cortisol Right Now

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The information shared on this podcast is intended for educational and informational purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services.

The hosts, Jen Cloward and Jennah Martin, are not licensed medical doctors and do not provide medical care. The content shared reflects personal experiences, educational research, and general wellness principles and should not be used to diagnose, treat, cure, or prevent any disease or medical condition.

Always consult with a qualified healthcare professional regarding any questions you may have about your health, medications, supplements, medical conditions, or treatment plans. Never disregard professional medical advice or delay seeking medical care because of something you have heard on this podcast.

By listening to this podcast, you acknowledge that you are responsible for your own health decisions and that any actions you take based on the information provided are taken at your own discretion and risk.