Women's Wellness Wisdom: Hormones and Beyond

The holidays are here and so are the sweets, stress, and busy schedules that come with them! In this episode, Adrienne and I talk about how sugar and stress feed off each other, what that means for your hormones and immune system, and how to stay grounded without feeling like you’re missing out on the fun.

We share practical ways to stay balanced through “sugar season” from supporting your body (and your kids’) to enjoying the holidays without losing the progress you’ve made. 

If you’re tired of feeling run-down by the end of the year, this one’s for you!


00:09 Blood sugar balance in the holidays
01:04 The connection between sugar and stress
02:04 Sugar season and Holiday habits
03:56 Health impact of sugar and stress
06:07 How to stay balanced during the holidays 
15:49 Emotional regulation

Perimenopause is a word that gets thrown around a lot, but most women don’t realize it can start years earlier than they expect. In this episode, Adrienne and I talk about what perimenopause really means, the symptoms that show up long before menopause, and why so many women are told to just “deal with it.”

We break down the common struggles and look at what’s really driving them. Plus why conventional medicine often misses the mark and how a functional approach gets to the root.

We share simple, sustainable changes, the power of tracking your habits, and how to set yourself up for long-term health. This is a very insightful episode so make sure to tune in.

00:09 Perimenopause
00:30 Jenny Quartano
01:14 Adrienne Roth
01:51 Menstrual cycle
03:21 Perimenopause symptoms
04:50 Lifestyle changes
08:49 Conventional medicine vs. Functional approach
11:09 Importance of relationships & quality of life
13:13 Building habits,tracking & goal setting

Assess your symptoms: https://www.alltogetherwellness.net/wellwomen

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In this episode, I’m joined by Adrienne Roth, occupational therapist and functional medicine practitioner, for a real talk on what your cycle is actually telling you about your health.

We walk through Adrienne’s personal journey, the red flags she ignored, and why so many women are being dismissed or masked with medication instead of getting to the root. We also share how cycle tracking can be one of the most empowering tools for understanding your body and organizing your life. Think fewer energy crashes, more self-awareness, and the kind of long-term health most of us never learned to prioritize.

If you’ve ever dealt with painful periods, cysts, fatigue, or brain fog and been told it’s “just part of being a woman”, this one’s for you!

• Introduction to Adrienne Roth
• Menstrual cycle as a fifth vital sign
• Comparing male and female hormone cycles
• Why cycle tracking matters
• Foundations of hormonal health
• Common symptoms & misdiagnosis in conventional medicine
• 8-Week Hormone Foundations Program

In today's episode, we're talking with Jen Wheeler, who started her own skincare company using tallow! 

Jen breaks down what tallow is, why it's so effective, and how it compares to conventional skincare products. She also discusses the importance of making the shift to non-toxic, natural alternatives in our daily lives - not just for skincare, but for overall health.

If you’re curious about natural skincare or looking to make healthier choices in your daily life, this episode is a must-listen!

• Introduction
• Jen Wheeler
• Benefits of tallow
• What is tallow and why is it the best option
• Nutrients from tallow
• Quality and brands
• People making the switch to tallow
• Skincare & fragrances
• Jen’s journey to integrating holistic health and skincare
• What’s hard to let go
• Jen in Costa Rica
• Where to find Jen’s products

Jen Wheeler's Website: www.mygrassfedskin.com

Reach out to Jen Wheeler on Instagram: @grassfedskin

In today’s episode, we're talking about What You Should Eat and its impact to our overall health - may it be physical or mental.

But first, think about what “healthy” means to you. 

Understanding what this means to you will serve as your guide to your dietary decisions. Healthy eating isn't just about counting calories or following restrictive diets but also about nourishing your body with the nutrients it needs to thrive. Be consistent and make healthy choices a habit over time.

Don’t miss out on this informative episode!

• Introduction
• What should you eat
• Health
• Food
• Disease
• Questions to ask yourself
• From fast paced lifestyle to optimal health
• Setting realistic goals
• Stress
• Increasing Macronutrients
• Protein
• Try variety of healthy food
• Gut
• Meal plan
• Conclusion

We often fail to take the necessary precautions when selecting a physician, simply visiting any doctor without considering if they're truly compatible with us. This can lead to issues where we're treated like just another patient with similar symptoms, without taking into account our unique genetics and medical history. 

That's why in this episode, we're going to dig into the importance of finding the right physician for you. We'll explore the signs that your current physician might be a red flag and discuss what you can do to ensure you're getting the personalized and effective medical care you deserve.

• Women’s health related issues
• Understanding the difference between men & women when being treated 
• What you should be asking your physician 
• Finding the right physician for you
• “Blanket” medication
• Relationship between you and your physician
• Know who your physician & be prepared on your visits
• Where to find us

Are you currently breastfeeding or soon-to-be moms feeling a bit overwhelmed by the whole breastfeeding journey?

Well, you're not alone!

In today's episode, I'm joined by Paula. We'll be shedding light on the impact of breastfeeding on our hormones, discussing how it could potentially contribute to postpartum depression and stress. Plus, we've got some valuable insights on how a lactation counselor can be your guiding light through this beautiful yet sometimes challenging experience.

Stick around until the end of the episode because we've got some fantastic news to share!

• Introduction about Paula
• Breastfeeding and its impact to hormones
• Postpartum depression 
• Hip Fracture 
• Stress
• When’s the good time to see a Lactation Counselor
• Breastfeeding Education Course
• What to expect in the course

Curious about how your gut health links to your hormones? This episode delves into the effects of gut issues, breaking down how they show up in things like sleep problems, mood swings, and food sensitivities.

So if you feel like your body’s dropping hints and you’re unsure what it’s telling you - give this episode a listen and don’t hesitate to reach out for help and guidance!

• Introduction 
• Why gut health matters to hormones
• Leaky gut
• Why gut health is important
• Hormone imbalance 
• Job of the gut
• Hormones are communication in our body.
• Gut brain access
• Changes in diet
• Working and repairing your gut health with us
• Oxidative stress
• Fiber
• Connect with us

Are you thinking about making changes to your diet or lifestyle?

Well, guess what? We've got an episode lined up that's all about making those changes not just temporary shifts, but actual habits that stick. Instead of just focusing on changing things, we'll show you how to turn those changes into habits that are practical and achievable.

So, make sure you tune in - this is an episode you won't want to skip!

• What it takes to make changes
• Improving diet and lifestyle
• 5 Parts of Behavior Change Model
• #1 Precontemplation
• #2 Contemplation
• #3 Preparation
• #4 Action
• #5 Maintenance
• Mental health first aid
• Setting realistic & attainable goals
• Sustainable changes
• How to make goals a habit
• Understanding patients
• Prompts
• Prioritizing yourself
• To-do lists, routines
• Changing the thought process
• Questions to ask yourself if things are not working out
• Benefit of goal setting & behavior change
• How practitioners/experts can help
• Final Takeaways

Ever wondered what exercise does for you beyond the basics?

Exercise is undeniably vital for our holistic well-being. It's the cornerstone of our physical health, helping us maintain a healthy weight and ward off chronic illnesses like heart disease and diabetes. 

But in this episode, aside from the fundamentals, I’d love to delve deeper into the lesser-known benefits. I'll provide quick advice to help you jumpstart your journey and give you ideas on how to get started.

If you're interested in learning more about this topic, be sure to tune in!

• What is Exercise?
• Movement
• 5 ‘lesser’ known benefits of exercise
• #1 Preventing osteoporosis 
• #2 Muscle mass
• #3 Improved sex drive 
• #4 Sleep
• #5 Stress
• Where to start 
• What kind of exercise should you be doing
• Hormones
• Final takeaways