The Nutrient Dense Podcast

Are you feeling exhausted, no matter how much sleep you get? Dealing with anxiety, weight gain, painful periods, cravings, hair loss, hormonal imbalances, or thyroid symptoms? Feel like you're too young to be this tired? In this episode of the Nutrient Dense Podcast, I dive into burnout, adrenal fatigue, cortisol dysregulation and HPA-axis dysfunction and how they impact your overall health. This conversation covers the stages of stress response, the truths about adrenal fatigue, and deeper root causes to burnout. We'll dig into how your chronic stress can cause a disruption in adrenal, thyroid and gut function so you can gain clarity on what to do next to start feeling better.

• Why is burnout so prevalent today?
• The symptoms and signs that you're headed for burnout
• Is adrenal fatigue real? The truth behind adrenal fatigue.
• The three stages of the stress response
• Are your workouts contributing to cortisol dysregulation?
• How burnout can lead to hormonal imbalances and digestive issues.
• Blood sugar regulation: a key piece to healthy cortisol levels
• Stressors that wear on the body: emotional, physical, dietary, environmental
• Why you don't want to ignore these body signals

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Get in on HAN's Beating Burnout Masterclass HERE - join us live on 4/2 at 6 PM EST!
• Listen to Episode 7 - Common Gut Imbalances: SIBO, Candida Overgrowth, Dysbiosis, IBS & More
• Listen to Episode 10 - My Go-To Travel Hacks for Gut Health & Better Digestion
• Listen to Episode 11 - Top 5 Tips for Balancing Your Blood Sugar

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

Ever been told all of your labs look "normal" even though you feel like sh*t? Wondering if there is more to your health story that's being missed? In this episode of the Nutrient Dense Podcast, I'm joined by Cecily from Team HAN as we dive into the intricacies of functional blood work and its differences from conventional blood tests. Functional labs can provide us with a much more in depth picture of your health at the root cause level. Most providers just aren't checking the right things. Did you know that conventional lab ranges are based off of the general population, of which many have underlying chronic diseases? Together we dive into everything from functional thyroid labs, to a full iron panel, what low vitamin D really means, and other missing pieces in your blood work that are essential to getting you feeling better.

• Functional blood work provides a deeper understanding of health
• Identifying deeper imbalances in the body vs just diagnosing disease states
• Optimal health ranges vs conventional ranges
• A full thyroid panel vs just checking TSH
• Is your low energy an absorption issue?
• What your low vitamin D levels really reveal about your health
• The connection between low iron levels and your gut health
• The truth behind your low iron levels
• What blood work can reveal about gut health

03:14 Introducing Cecily: Functional Nutritionist

06:04 Understanding Functional Blood Work vs. Conventional Blood Work

08:53 The Importance of Functional Ranges in Blood Work

12:01 Integrating Blood Work with Stool Testing for Comprehensive Gut Health Assessment

14:51 A Deep Dive into Thyroid Panels

24:01 The Nuances of Vitamin D Levels and Inflammation

27:08 Iron Panel Insights and the Iron Recycling System

46:29 Connecting Gut Health and Thyroid Function

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 7 - Common Gut Imbalances: SIBO, Candida Overgrowth, Dysbiosis, IBS & More
• Listen to Episode 10 - My Go-To Travel Hacks for Gut Health & Better Digestion
• Listen to Episode 11 - Top 5 Tips for Balancing Your Blood Sugar

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

Are you struggling with chronic, unexplained symptoms that no treatment seems to help? Ever been called a "mystery case"? Are you struggling with constant bloating, painful periods, diarrhea, headaches, and loads of food sensitivities? You may have a histamine issue. In this episode, I dive into all things histamine overload, discussing its symptoms, root causes, and how to overcome it. Together we'll discuss the intricate relationship between gut health, liver function, hormone balance, nutrient deficiencies and histamine overload. You'll walk away with a much better understanding of your complex symptoms and steps to take to overcome histamine overload.

• Histamine plays a crucial role in the immune system and digestion.
• Most histamine overload symptoms come back to the health of the gut.
• Mold exposure can cause and/or worsen histamine sensitivity.
• The liver is vital for detoxifying histamine from the body.
• Hormonal imbalances can contribute to histamine overload.
• Nutrient deficiencies can be at the root of histamine overload.
• A low histamine diet is not a long term solution.

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 7 - Common Gut Imbalances: SIBO, Candida Overgrowth, Dysbiosis, IBS & More
• Listen to Episode 10 - My Go-To Travel Hacks for Gut Health & Better Digestion
• Listen to Episode 11 - Top 5 Tips for Balancing Your Blood Sugar

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode of the Nutrient Dense Podcast, we dive into all things blood sugar balance. I explain how blood sugar impacts your energy, hormones, inflammation, and even your skin. We'll review my top five tips that you can act on ASAP to regulate your blood sugar levels and start seeing results immediately. Your blood sugar levels impact your gut health, hormone health, energy levels, sleep quality and so much more. Learning how to balance your blood sugar should be the starting point for any gut health journey. Let's dive in!

• Balancing blood sugar is essential for overall health
• Long-term blood sugar imbalances can lead to inflammation, skin issues, gut issues, and more
• Blood sugar regulation is crucial for enhanced energy, focus, and balanced hormones
• How to create a balanced plate for blood sugar regulation
• How the timing of your meals affects your metabolic health
• The benefits of incorporating strength training into your fitness routine
• The effects of sleep deprivation on blood sugar levels and how it can lead to insulin resistance

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 5 of The Nutrient Dense Podcast
• Listen to Episode 6 of The Nutrient Dense Podcast
• Listen to Episode 7 of The Nutrient Dense Podcast

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode of the Nutrient Dense Podcast, we dive into all things healthy travel. This is a personal episode where I share all of my go-to tips and strategies to stay healthy and support gut health while traveling. We'll dive into everything from my favorite snacks to pack, travel exercise routines, supplements that I always bring, managing alcohol consumption and more. This one is packed with super helpful tips to prepare you for the test time you travel, whether it's for work, pleasure, or a nomadic lifestyle.

• Maintaining a movement practice while traveling
• How to stay hydrated and support healthy BMs
• Morning sun exposure to help combat jet lag and fatigue
• My go-to travel snacks that I always pack with me
• Magnesium supplementation for fighting constipation and fatigue
• Did you know walking after meals can help regulate blood glucose levels?
• Tricks for "healthier" alcohol consumption
• Sleep hacks to stay rested when traveling
• Go-to digestive supports to use while traveling to decrease bloating
• How to order at a restaurant for good gut health

00:00 Introduction to Holistic Health and Travel Hacks

05:35 Practical Tips for Maintaining Gut Health While Traveling

17:55 Movement and Exercise: Key to Blood Sugar Regulation and Better BMs

18:23 Hydration: The Essential Travel Companion

29:15 Morning Sun Exposure for Jet Lag and Fatigue

34:22 Gut Healthy Snacks to Pack

41:03 Supplements for Gut Health While Traveling

49:18 How to Order Out

56:32 "Healthier" Alcohol Hacks

01:03:56 Sleep Tips for Good Rest When Traveling

• Join our Fullscript dispensary to gain access to practitioner-grade supplements at a discount!
• Organifi: use the code HAN20 for 20% off
• Equip Protein: use the code hannahaylwardhhc for 15% off
• Just Thrive: use the code Hannah15 for 15% off
• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 6 of The Nutrient Dense Podcast

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

Ever wondered what is at the root of your chronic gut issues? What actually caused your gut to be so irritable and painful? In this episode of the Nutrient Dense Podcast, I breakdown the major root causes of chronic gut and digestive issues that we most commonly see in practice. Hint: it's never just one thing. Understanding these underlying root causes is key to effectively minimize or eradicate digestive issues like bloating, constipation, food sensitivities and more.

• Why understanding your underlying root causes is the key to overcoming chronic health issues.
• A root cause approach goes beyond symptom management.
• How dieting and restrictive eating harms your gut health.
• Blood sugar dysregulation contributes to inflammation and gut issues.
• Nervous system x gut health connection
• Toxins, detoxification and gut health
• Medications that disrupt the gut microbiome

00:00 Introduction to Chronic Digestive Issues

05:07 Understanding Root Causes of Digestive Problems

10:02 The Impact of Stress on Gut Health

19:00 Dieting, Exercise, and Their Effects on Digestion

27:33 Blood Sugar Regulation and Its Impact on Digestion

30:51 Nervous System Dysregulation and Digestive Health

31:43 Toxins, Detoxification and Gut Health

35:22 The Impact of Medications on the Gut

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 5 of The Nutrient Dense Podcast
• Listen to Episode 6 of The Nutrient Dense Podcast
• Listen to Episode 7 of The Nutrient Dense Podcast

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode of the Nutrient Dense Podcast, I dive into the complexities of cortisol, the body's primary stress hormone. I discuss the symptoms and causes of both high and low cortisol levels, and their impact on gut health, hormone health, energy levels, thyroid function, and more. Cortisol dysregulation is common in many of the clients that we see and it shouldn't be taken lightly. I explore various ways to support healthy cortisol levels to optimize energy, metabolism, digestion, and hormone health.

• What is cortisol and what does it do?
• Symptoms of high cortisol
• Causes of high cortisol
• How to solve high cortisol levels
• Symptoms of low cortisol
• Causes of low cortisol
• How to solve low cortisol levels
• How to test your cortisol levels effectively
• The importance of blood sugar balance for healthy cortisol levels
• Are your thoughts, perfectionist tendencies, and people pleasing habits causing cortisol dysregulation?
• The progesterone x cortisol connection
• Gut health x cortisol
• Supplements to support adrenal function

00:00 Introduction to Cortisol: the what & why

03:09 Cortisol 101: High vs Low

15:13 How to Test Your Cortisol Levels

17:57 Strategies for Managing Cortisol Levels

29:41 Balancing Blood Sugar for Healthy Cortisol

40:01 Hormonal Balance: Cortisol and Progesterone

44:18 Gut Health x Cortisol

52:18 Practical Steps to Manage Cortisol Levels

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 5 of The Nutrient Dense Podcast
• Listen to Episode 6 of The Nutrient Dense Podcast

Instagram | Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode of the Nutrient Dense Podcast, I discuss common gut imbalances seen in clients that are at the root of many chronic digestive issues, such as SIBO, Candida overgrowth, dysbiosis, and leaky gut. We also dig into IBS, including the underlying root causes of IBS symptoms. In this conversation, we review the symptoms, causes and complexities of common gut imbalances, along with what you can do to get better.

• IBS: a BS diagnosis, root causes, and what to do
• Gut dysbiosis: what it is, common causes, symptoms, and next steps
• SIBO: what it is, a thorough breakdown of common causes, common mistake with SIBO treatment, and next steps
• Candida overgrowth: what it is, common causes, symptoms and next steps
• Leaky gut: what it is, common causes, symptoms and next steps
• The importance of functional testing to identify gut imbalances

00:00 Introduction to Common Gut Imbalances & Root Causes

11:30 Dysbiosis: An Imbalance of Gut Bacteria

16:36 Exploring SIBO: Causes and Symptoms

27:55 Understanding Candida Overgrowth

35:43 Exploring Leaky Gut

44:05 Gut Imbalances and Their Impact

52:58 Navigating Next Steps for Repairing

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 2 of The Nutrient Dense Podcast
• Listen to Episode 3 of The Nutrient Dense Podcast

Instagram

Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode of the Nutrient Dense Podcast, I'm joined by my team of Functional Medicine Dietitians to answer your questions on various topics including SIBO, mold illness, chronic stress, low stomach acid, histamine overload, and more. Together we share our personal health journeys that prompted us to get into this work, the significance of understanding root causes of digestive issues, and practical strategies for detoxification and improving gut health. We also break down where to start on your gut repairing journey if you're just getting started.

• Meet the Team! Introducing Marley Braun, MS, RDN, CD, CLT, LE and Eli Evangelista, RD, LD, two members of Team HAN.
• SIBO: breaking down what it is, deeper root causes and why so many people struggle to actually get rid of SIBO
• The impact of stress on gut health
• Mold illness: symptoms and strategies to overcome
• Why do gut issues flare during certain phases on your cycle? Hormones x gut health
• Histamine overload: symptoms and strategies to overcome
• The importance of building stress resiliency to maintain health
• Where to start on your gut healing journey

00:00 Introduction to Nutrient Dense Podcast

01:01 Meet the HAN Team

08:33 Understanding SIBO: Causes and Symptoms

21:01 Mold Illness: Symptoms and Detoxification Strategies

31:14 Understanding Digestive Issues and Mold Detox

35:14 The Connection Between Hormones and Gut Health

40:44 Histamine Overload: Symptoms and Solutions

46:52 The Role of Stress in Gut Health

51:59 Where to Start on Your Gut Healing Journey

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Join Healin' Guts + Shakin' Butts before Early Bird Pricing ends!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 2 of The Nutrient Dense Podcast
• Listen to Episode 3 of The Nutrient Dense Podcast

• Instagram
• Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨

In this episode, I dive into why you may still be experiencing chronic digestive issues, despite eating clean. The gut healing journey can feel confusing. Most of the time, some of the first advice that we get is to start eliminating lots of foods and clean up the diet. Don't get me wrong, proper nutrition is an essential piece of overall health, but for some, it's not enough to eradicate digestive issues like bloating, constipation, diarrhea, and other IBS symptoms. On top of that, further restriction can actually cause more damage than good. So if you feel like you eat a healthy diet, you avoid most ultra-processed foods, and your digestion is still a miss, this episode is for you.

• Do you struggle with digestive issues even though you eat "clean"?
• Elimination diets alone do not heal your gut.
• The negative side effects of heavy food restriction.
• Underlying root causes of chronic digestive issues (that aren't just food).
• How stress and nervous system regulation impacts digestion.
• You are not what you eat. You are what you break down and absorb.
• What it really takes to heal the gut.

• Book a strategy call with Hannah HERE
• Take the Gut Health Root Cause Quiz for free!
• Join the waitlist for Healin' Guts + Shakin' Butts
• Save your seat for my FREE 3 Phase Good Gut Formula Masterclass!
• Listen to Episode 1 of The Nutrient Dense Podcast
• Listen to Episode 2 of The Nutrient Dense Podcast
• Listen to Episode 3 of The Nutrient Dense Podcast

LAST CHANCE TO ENTER THE GIVEAWAY:

We're giving away ONE SPOT in the next round of my Healin' Guts + Shakin' Butts Program (over $6k in value)! HGSB is my signature group program for ditching your digestive issues, transforming your gut, and regaining your freedom once and for all. The only cost for you to cover will be your functional stool test & any needed supplements.

HOW TO ENTER:

🎧 Listen to an episode of the Nutrient Dense Podcast (3 episodes dropping this week!)

☑️ Subscribe + Follow the show on Apple Podcasts

🌟 Leave a rating & review on Apple Podcasts

⬇️ Comment on this Instagram post tagging a friend who would love to listen to the show (each tag is another entry!)

✨ Once you've completed these 4 steps, you'll be entered to win!

• Instagram
• Website

If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨