The Fueled & Free Podcast

Today’s podcast episode features not only one, but TWO powerhouse women - Kristin Johnson and Maria Claps.

Kristin and Maria are the co-founders of the women’s health and hormone education practice Wise + Well, and they’re co-authors of their recent book, The Great Menopause Myth. Together, Kristen and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. 

They believe that the second chapter in life doesn’t mean you have to feel less than ‘optimal’ - they’re passionate about working with women who want to THRIVE in mid-life!

In today’s episode, we’re discussing the many nuances that affect women in their 30s, 40s, and beyond. We’re diving into topics like hormone testing and hormone replacement therapy (HRT), the recent testosterone ‘craze’, the importance of finding a reliable provider/practitioner to support you, IUDS and birth control, and much more.

As women, we can no longer outsource our health to other people. We MUST become educated, empowered, and be our own advocate. Our hormones are an incredibly powerful piece of the puzzle; they affect everything happening within our bodies, so it’s vital that we pay attention to what’s working well (and what isn’t so much). 

This conversation is packed with sooo much valuable insight to help you navigate your mid-life journey (and beyond), and really equip you with the necessary tools to support your long-term health and wellness!

Episode Recap: 

• Understanding perimenopause & menopause + why perimenopause can be so variable {5:35}
• When to start with hormone testing + types of testing you can do {9:32}
• The struggle that often comes with getting hormone testing done with your provider {12:24}
• The importance of hormone replacement therapy (HRT) + getting it done from a reliable source/provider {13:55}
• Why testosterone plays a vital role in women’s health, but its use MUST be approached with caution {19:32}
• Why progesterone therapy eventually stops working/doesn’t do well long-term {24:00}
• The controversial messaging that still exists regarding hormones causing cancer {31:38}
• How GLP-1s can impact women’s health during perimenopause and beyond {33:16}
• The very real risks of IUDs and long-term birth control use {39:45}
• Investigating further into WHY you’re dealing with heavy periods in mid-life {47:55}
• Advocating for proper biological hormone replacement therapy (BHRT) {49:02}
• Dietary considerations for perimenopause and menopause {53:05}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Connect with Kristin and Maria on Instagram @wise_and_well_

Check out their book The Great Menopause Myth

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at [email protected]

In this episode, I dive into all things hunger and appetite. Do you find that you lack a consistent appetite? Or find that certain times of the day you aren't hungry at all and other times of the day you're starving? What about the push to eating a higher protein diet to those who seemingly can't stomach that larger volume of food? 

I'm diving into some of the reasons and "root causes" as to why you may be struggling with lack of a consistent appetite and how not eating enough throughout the day can be a big contributor to middle of the night waking, as well as a sluggish metabolism. When you chronically under-eat and don't fuel and nourish your body properly, your metabolism down regulates. 

EPISODE RECAP: 

• The role of cortisol + cortisol imbalances with hunger + satiety. 
• How gut pathogens like H. Pylori + SIBO affect appetite 
• Nutrient deficiencies like low Vitamin D, low Zinc, B12, Iron, Magnesium + the link to low appetite 
• Meal timing strategies to help get your appetite back

LINKS AND REFERENCES:
Fueled & Free Minerals Guide, Download Here.
Episode 20: Why Loving Your Liver Is The Key To Balanced Hormones, Listen Here.
Email: [email protected]
Learn more about working with our team 1:1, click here.

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

I'm excited to be back to podcasting after taking the summer off!! I'm  kicking off season 4 by sharing our unfortunate experience of an unexpected mold exposure in our bathroom at our Pennsylvania home. I discuss how we discovered the mold, the immediate actions we took as a result, some of the health issues we experienced, what I learned through the process, what I'd recommend if you're navigating mold exposure. I also share some clinical nuggets // thoughts on mold from some of the past clients we've worked with that have had mold illness. 

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

TIMESTAMPS

00:00 Welcome to Season Four

00:17 Our summer in PA 

07:35 Discovering the Mold Problem

11:26 Immediate Actions and Emotional Impact

15:44 Health Symptoms and Concerns

22:56 Understanding Mold Illness

26:57 Diving Deeper into Mold Awareness

27:26 Immediate Actions for Mold Exposure

28:24 Supporting the Body During Mold Exposure

29:38 Practical Tips for Families

34:10 Emotional and Mental Health Considerations

37:58 Testing and Future Plans

49:53 Final Thoughts and Resources

Links: 

•  To apply to work with us 1:1, go to https://fueledandfree.com/1-1-deep-dive-program
• Episode 17, Mold exposure and mold illness symptoms with Nicole Ritter. 
• Micro Balance Health Products, air purification candles, mold cleaners, laundry additives, click here to shop. 
• Dr. Jill Crista's website for further mold education, click here 
• Navage nasal irrigation machine on Amazon, click here. 

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Website: https://www.fueledandfree.com/

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Fueled and Free Podcast

Website: https://fueledandfree.com/

#MoldExposure #HealthCrisis #FunctionalHealth #DetoxStrategies #HomeRenovations #MoldAwareness #HealthyLiving #FamilyHealth #FueledAndFreePodcast #Season4 #MoldIllness

I’m excited to wrap up this season with a fun Q&A style episode, answering questions submitted by my Instagram community. I dive into a variety of topics like the very controversial GLP-1 (semaglutide) peptides (like what they actually are and what to consider if you are planning to take them), how using a vibrator can affect your hormones, why regular consumption of nuts + other omega-6 fatty acids IS impacting your gut health, the very popular Happy Juice, and more.

I love getting to dig into so many fascinating topics on the podcast, and I hope all of it is helpful for you as you’re navigating your health and wellness journey. I’m so grateful you are here, and I would truly appreciate it if you left a positive review, wherever you listen to the show. Can’t wait to be back with you again very soon!!

Episode Recap: 

• What GLP-1 (semaglutide) medications are and how they work + considerations, possible side effects, etc. when taking them {5:40}
• Using vibrators + their effect on hormones {22:17}
• Reasons why you may be experiencing a longer luteal phase and/or longer menstrual cycle all together {28:32}
• Nuts and omega-6 fatty acids + their overall impact on gut health {32:36}
• What Happy Juice is + my personal experience using it {39:26}
• What to do if your body isn’t responding well to protocols + how to know when to switch providers {47:24}
   

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources I mentioned in this episode): 

https://margaretpowell.com/podcast/episode42

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at [email protected]

I’m calling out the elephant in the room on today’s episode… because it’s a huge issue that I see among so many women today. 

If you’re struggling with difficulty losing weight, gut issues like chronic bloating, low energy, and hormonal imbalances…did you know that under-eating can make all of these things worse?  Not eating enough calories and food on a daily basis is its own root cause, and will undoubtedly lead to a plethora of frustrating health symptoms.

In this episode, I share things like the basics of determining how many calories you should be eating, how to reverse diet and slowly add more calories back in, strategies for recovering a low appetite, and more. 

Episode Recap: 

• The incorrect assumption that so many people have regarding those who are overweight and how much they’re eating {3:08}
• The variety of issues that can occur when you’re chronically undereating/not consuming enough calories {3:50}
• What happens to your metabolism when you’re not eating enough {7:11}
• Examples of what calculating your TDEE can look like + utilizing an InBody scan to get a more accurate reading of your BMR {8:34}
• What it may look like when you’re under eating + the ‘unsexy’ parts of functional health that will actually get you the results you’re looking for {12:10}
• My experience with low appetite and intermittent fasting + how my personal ‘hormonal hot mess’ story ultimately led me to pursue functional health {14:53}
• Ways to effectively recover your appetite after dealing with low appetite for so long {19:41}
• Dialing into your body and gaining crystal clear awareness around how it’s actually doing every day {22:52}
• The importance of tuning into your menstrual cycle {26:01}
• How certain childhood experiences dramatically shaped your relationship with food today + getting support to work through and move forward {27:04}
   

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources I mentioned in this episode):
https://margaretpowell.com/podcast/episode41 

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at [email protected]

Did you know that over 27 million Americans are suffering from thyroid disease? According to the American Thyroid Association, over half of those who are, don’t even realize they have a thyroid condition! 

Your thyroid doesn’t just ‘magically’ decide to stop working - there’s a much bigger reason as to WHY it’s not functioning properly. Simply throwing a medication at your hypothyroid symptoms and expecting that to take care of your issues, will never truly fix (or heal) your thyroid.

 
If you’re currently struggling with frustrating thyroid issues, this episode will empower you with the knowledge and tools to take control of your health. If you’re needing more support, our team would love to help you with a personalized treatment plan that will focus on a root-cause approach, and allow you to find the energy, balance, and joy that you’re looking for in your life!

Episode Recap: 

• What the thyroid actually does + the 2 main hormones it secretes {3:46}
• The variety of symptoms that can present when your thyroid is working sub-optimally {4:40}
• Six interesting symptoms that typically correlate with hypothyroidism {8:42}
• The fascinating connection between ADHD and hypothyroidism {12:39}
• The most common triggers for hypothyroidism {16:01}
• 3 halogen chemicals that greatly impact thyroid health + ways you can detox from halogen chemicals {18:21}
• The chronic dieting/undereating cycle paired with overexercising that many women get stuck in for so long + how this affects thyroid health {23:25}
• The symbiotic relationship between your gut health and thyroid health {29:38}
• How trauma and chronic stress really affect your thyroid {31:53} 
• Adverse childhood experiences (ACEs) + its connection to autoimmune and hypothyroid symptoms {34:02}
• Common medications prescribed to treat hypothyroidism + how this impacts your thyroid {35:17}
• Bloodwork recommended to do in order to evaluate your thyroid + minerals that can support your thyroid {41:14}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources I mentioned in this episode):
https://margaretpowell.com/podcast/episode40

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at [email protected]

Today’s podcast guest, Dr. Lindsay Bell, is a clinical psychologist and coach who helps people master their minds, optimize their performance, reduce stress, and find a deeper level of fulfillment in life. 

I resonate with so much of Lindsay’s story - especially the whole ‘moving your family and starting fresh in Florida’ thing, but also, her refreshing perspective on aging and goal setting. I find it incredibly inspiring to see women in mid life push out of their comfort zones and find activities they really love, and ultimately, transform in ways they never knew (or thought) were possible. This was such a fun and enlightening conversation, and I know it will encourage you to pursue YOUR own beautiful life design, too!

Episode Recap: 

• The traditional career path Dr. Lindsay was on as a clinical psychologist + her decision to basically ‘quit everything’ after having her son, and start living life on her own terms {6:29}
• Why Dr. Lindsay chose to pivot her career to the online space and help more of her clients that way {9:20}
• The types of clients Dr. Lindsay typically works with + what she supports them with {10:55}
• Common roadblocks/obstacles that often keep people stuck when they’re trying to ‘level up’ and reach their goals {12:49}
• How social media really preys on our insecurities and negative beliefs about ourselves + why Lindsay chooses to show up differently on her platforms {17:00}
• Going big and ‘all in’ with your goals vs. making small, incremental changes with your goals over time {18:52}
• The over-diagnosing of ADHD over the last few years + understanding ADHD characteristics and why neurotypical people can still exhibit symptoms too {21:43}
• Why not allowing people to steal your time is the ultimate sign of self-respect + the people-pleasing & mom guilt struggles that plague so many of us {27:03}
• Navigating expectations and having those difficult conversations with your spouse/partner when necessary {31:33}
• Dr. Lindsay’s experience with uprooting her family to move to a completely different state, and start fresh {35:02}
• The major identity that comes with being in a certain career for an extended amount of time + why this can be a roadblock for people to make necessary changes {37:41}
• The concept of life design {43:59}
• How water skiing allowed Lindsay to really feel like herself again + the toxic, collective mindset regarding aging in our society {47:06}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources mentioned in this episode):
https://margaretpowell.com/podcast/episode39

Connect with Dr. Lindsay on Instagram @dr_lindsay 

Get 10% off one month of coaching with Dr. Lindsay by visiting her website

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at [email protected]

Today’s podcast guest, Dr. Jenn Simmons, is a true pioneer in the field of breast health. She’s a breast cancer surgeon turned functional medicine practitioner, and after finding herself with a breast cancer diagnosis a few years ago, her life-changing experience from ‘doctor’ to ‘patient’ really opened her eyes to who she was, and what she believed in. As someone who was surrounded by breast cancer and losing loved ones to this disease while growing up, she knew breast cancer was her life’s purpose. Ultimately, she wanted to pursue health, rather than simply treat illness, and she’s now on a mission to do just that.  

I personally have a family history of breast cancer, so this conversation left me feeling empowered, and much more knowledgeable as I navigate my own breast health journey moving forward. Advocating for yourself and choosing to be proactive with your health is vital; at the end of the day, please know that you have to make the best decision for YOU, with the information you have available. This episode will most definitely have you rethinking the ‘typical’ preventative measures when it comes to breast cancer, so I hope you enjoy!

Episode Recap: 

• How breast cancer dramatically impacted Dr. Jenn growing up and became her life’s purpose + her own, life-changing experience navigating breast cancer and finding functional medicine {3:54}
• The role your genetics play in regards to breast cancer {14:49}
• Dr. Jenn’s thoughts on testing in estrogenic cancers + how to best approach genetic testing and get the most value from doing so {17:13}
• When patients typically come to work with Dr. Jenn + the alarming rates at which cancer is increasing in the population {22:24}
• The ‘invisible’ toxin that seems to have the greatest detrimental effect on our health today + the cortisol-dominant state most of us are living in {25:13}
• Examples of doing what we’ve been told is best by experts, but has actually negatively impacted our health over time {34:37}
• Lifestyle ways to prevent breast cancer and really optimize your health {37:44}
• Various screening tools used in early detection of breast cancer + understanding that breast cancer is neither linear, nor predictable {46:28}
• Why regular self-breast exams matter + why mammography and MRI shouldn’t be used as the go-to imaging and screening tools for breast cancer {53:14}
• Ultrasound and thermography in breast screening + the 3 instances where breast cancer actually is considered an emergency {58:19}
• Dr. Jenn’s incredible QT imaging experience + why it’s going to change the future of breast cancer screening {1:07:16}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources mentioned in this episode): https://margaretpowell.com/podcast/episode38

Check out Dr. Jenn’s new book (available May 2024): The Smart Woman’s Guide to Breast Cancer

Connect with Dr. Jenn on Instagram @drjennsimmons

Learn more about working with Dr. Jenn by visiting her website

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at [email protected]

Today’s podcast guest, Kitty Blomfield, is a force to be reckoned with. She’s a leader in the metabolic space, host of the well-known Weight Loss for Women podcast, and she’s had quite the transformation over the last decade!

Kitty and I discussed a variety of topics in this episode - her journey with poor body image and endless dieting, to finding freedom with food and exercise, and the major mindset shifts she’s had to make along the way. We also dug into learning to train smarter (not harder) when it comes to your workouts, the roles of mechanical tension and progressive overload on the body, benefits of going to a gym versus working out at home, navigating the masculine and feminine energy as they present in your career, pleasure, communication, people-pleasing tendencies, and more.

This was such a refreshing conversation that took a totally different route than I originally thought it would, but I’m so glad it did. I had a blast chatting with Kitty, and I truly appreciated her vulnerability and honesty with sharing everything she’s experienced on her journey. I know this episode will leave you with many ‘aha’ moments, and will encourage you to take some time to explore more about yourself, and who you’re really meant to be!

Episode Recap: 

• Kitty’s story of growing up with poor body image and fad-dieting for most of her adult life, to breaking free and now helping other women restore their metabolisms {5:39}
• How Kitty shifted her mindset from dieting and restriction to actually enjoying food now without guilt or shame + the life-changing results she experienced as a result {14:51}
• The importance of tracking your food while also prioritizing regular movement + moving away from the ‘cheat meal’ mentality {18:56}
• What Kitty’s typical workout/gym routine looks like + learning to train smarter, NOT harder {23:20}
• Mechanical tension and progressive overload on the body + why lifting heavy is necessary in order to build muscle {29:10}
• Finding excitement with weightlifting + the benefits to going to a gym vs. working out at home {33:43}
• Non-negotiables that are now a part of Kitty’s daily routine to improve her health, relationships, and overall life {40:34}
• Navigating the balance of masculine vs. feminine energy + how this can dramatically impact your sex life, relationships, communication and more {52:46}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources I mentioned in this episode): 

https://margaretpowell.com/podcast/episode37


Connect with Kitty on Instagram @kittyblomfield

Learn more about working with Kitty by visiting her website

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at [email protected]

We’re wrapping up our cycle syncing series with today’s episode featuring ALL the things related to the menstrual phase of your cycle!

For many of us, our actual period is something that can really knock us down - it’s not an optimal, exciting time we look forward to. If this rings true for you, trust me when I say, I felt VERY similarly for a long time. I was completely disconnected from my own cycle for the first decade I was menstruating (thank you hormonal birth control), and I had some extremely difficult periods in the past. 

In this episode, I’m discussing what’s normal (and what’s not so normal) when it comes to your period length, heaviness, and pain. I’m also sharing more about how to navigate heavy, ‘clotty’ periods (and why they’re happening in the first place), the role of prostaglandins during your menstrual phase, holistic options that can provide pain relief, some of my favorite period products, and more. 

While I wouldn’t say my period is always a walk in the park now, it’s not something that keeps me bedridden, or has me feeling like I can’t make it through the day due to super painful cramps. Whatever your journey currently looks like with your period (and cycle as a whole), I hope this four-part series has given you plenty of valuable tips and tricks to implement into your own life. Ultimately, your menstrual cycle should be something you are in tune with, and should feel incredibly empowered by as a woman!

Episode Recap: 

• What’s normal and what’s NOT normal regarding your cycle length, heaviness, blood loss, etc. with your period {4:02}
• What a shorter cycle may actually be linked to {6:10}
• Navigating heavy periods + addressing the root causes as to WHY you’re experiencing an extremely heavy, ‘clotty’ period {7:25}
• The connection between endometriosis and painful periods {10:46}
• The role of adenomyosis, fibroids, and underlying infections in painful periods {13:16}
• What the color of your period blood can indicate of your cycle {14:37}
• What to focus on nutritionally during your period + how your digestion is affected during this time {16:27}
• How to adjust your calendar, work, and overall productivity around your period {21:15}
• Why you should try to avoid refined grains and sugars as much as possible during your period + what prostaglandins are {26:48}
• What you should consider limiting and/or avoiding all together if you’re experiencing high inflammation and painful periods {28:30}
• Holistic options for pain relief during your period {29:14}
• My favorite period products {31:17}
   

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Complete show notes (including all links and resources I mentioned in this episode):
https://margaretpowell.com/podcast/episode36

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at [email protected]