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/episode42Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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 @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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/episode40Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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/episode39Connect with Dr. Lindsay on Instagram @dr_lindsay Get 10% off one month of coaching with Dr. Lindsay by visiting her websiteConnect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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/episode38Check out Dr. Jenn’s new book (available May 2024): The Smart Woman’s Guide to Breast CancerConnect with Dr. Jenn on Instagram @drjennsimmonsLearn more about working with Dr. Jenn by visiting her websiteConnect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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/episode37Connect with Kitty on Instagram @kittyblomfieldLearn more about working with Kitty by visiting her websiteConnect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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/episode36Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

If you follow anyone in the women’s health space, chances are you’ve seen posts about the recent (and very divisive) March 2024 Washington Post article titled ‘Women are getting off birth control amid misinformation explosion’.  Today’s podcast guest, Nicole Bendayan, is a Certified Holistic Nutritionist who was recently featured in this viral article. Nicole shares her side of the story on being interviewed in the controversial Washington Post article, and how she was a pawn in the politically driven article written to perpetuate misinformation, and persuade women to choose hormonal birth control over anything else.    Nicole and I talk about her interview experience with the Washington Post regarding hormonal birth control’s impact on women’s health, and what they actually ended up publishing in the very misleading article. We also discuss Nicole’s personal experience with hormonal birth control, how that propelled her into the women’s hormone health space, the increasing censorship of certain content on social media and how this can impact the way you show up on your platforms, controversy surrounding ‘natural’ family planning and pregnancy prevention tools like cycle syncing versus hormonal birth control, and more.Episode Recap: Nicole’s involvement in the March 2024 Washington Post article about hormonal birth control & women’s health + what her overall experience was like {3:00}How to keep moving forward and sharing your message on social media, even after receiving a great deal of backlash {11:03}The importance of being an active participant in your healthcare {13:36}Nicole’s personal experience with using hormonal birth control + her reaction to learning about the 4 phases of the menstrual cycle {14:45}What Nicole was questioned about during her recent interview with the Washington Post + what was actually published {19:21}The continued push for censorship of certain content on social media + why this isn’t influencing Nicole and the way she shares content on her SM platforms {23:19}The controversy surrounding the usage of tools like cycle syncing for ‘natural’ family planning & pregnancy prevention vs. hormonal contraception {30:15}Questionable guidelines stating that IUDs (like the Mirena) don’t actually need to be removed/changed out every 5 years {34:57}Nicole’s reaction and feelings to being lumped in as a ‘right wing commentator’ in the March 2024 Washington Post article {36:08}**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/episode35Connect with Nicole on Instagram and TikTok Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Today’s podcast guest, Michaela Belle, knows firsthand what it’s like to experience unexpected changes and pivots in life, and as her life has shifted, she’s also pursued various business endeavors along the way. From MLM to business coaching, to writing a book about divorce and healing from a narcissistic ex, she then created her signature program, The Savvy Single, which encourages women to positively embrace and enjoy their single life (rather than view it as a curse). Now, she supports women as a life coach by helping them get out of their anxious, dysregulated state, achieve peace and harmony in their lives, and ultimately, prioritize what TRULY matters to them.Michaela and I talk about adjusting your expectations to fit your current season, and why daily rhythms matter so much in your everyday life. We also dive into the power of journaling and brain dumping, the idea of ‘bookend rhythms’ to support your morning and nighttime routines (because both of these matter), what a consistent nighttime routine can look like for your entire family, how to begin breaking away from the never-ending exhaustion and disassociation cycle we’re facing as a culture, and more. Michaela is such a breath of fresh air and has so much wisdom to share - she definitely exemplifies what it means to find harmony in both her personal and professional life, and I know you’ll gain so much from this episode!Episode Recap: Michaela’s start into entrepreneurship as life coach for single women, and how her journey has evolved into supporting women as a Daily Rhythms Coach {4:46}Really adjusting the expectations you have for yourself, based on your current circumstances {10:19}The power of journaling and ‘brain dumping’ {12:15}Simple ways to dig yourself out of a dysregulated season and actually regulate yourself again {13:51}Using ‘bookend rhythms’ to support both your morning and nighttime routines {17:53}Learning how to manage your self-talk and practice more self-compassion when you’re in a transition season{24:32}Being intentional about your nighttime routine and how that can look with your partner {30:40}Supporting your kids with a nighttime routine and rhythm that allows them to truly unwind and feel their best {35:15}Why we’re disassociating, numbing out, and more exhausted than ever as a culture + how to go about breaking this cycle {38:45}Carving out little pockets of time throughout your day to find more rest and renewal {44:27}Becoming very aware of the season you’re in and what you need MORE of {50:40}**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/episode34Connect with Michaela on Instagram @michaelabelleConnect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

One of the most central and key components to our menstrual cycle (and our overall well being really) is ovulation, so I can’t wait to dive into this fascinating phase in more detail!Ovulation typically happens smack dab in the middle of your cycle. Even if improving fertility or achieving pregnancy isn’t one of your goals, healthy ovulation IS a major indicator of your overall health status. In this episode, I’m discussing more about the hormonal and physical changes that happen during ovulation, the fascinating role pheromones play, how hormonal birth control is really impacting your feminine essence and fertility over time, how to confirm if/when ovulation is happening, outside factors that negatively impact ovulation and egg quality, and more.Like I’ve shared in previous episodes, cycle syncing has helped me tremendously when it comes to understanding how my energy, productivity, exercise, and nutrition are affected during each phase of my cycle. While it’s exciting to take charge of your health and feel like it’s only up from here, you also don’t want to bring more stress into your life, just because you’re trying to overhaul all of your daily habits at once. My best advice is to go SLOW, and don’t expect instantaneous results. It’s a beautiful process when you learn to really nourish and take care of yourself, because this IS a lifelong journey after all!Episode Recap: Where ovulation falls in your menstrual cycle + the hormonal changes that occur during this phase {2:17}Physical changes that you’ll notice during ovulation + supplements that can aid in negative symptoms {4:20}The fascinating hormonal changes that affect your pheromones during ovulation {7:10}How hormonal birth control shuts down communication from your brain to your ovaries, and basically puts your feminine essence and fertility ‘offline’ {8:47}Vaginal changes that happen during ovulation {11:24}Ways to confirm ovulation is actually happening {12:51}Factors that negatively impact ovulation and egg quality {15:37}What your mood, energy, and productivity are like during ovulation {20:36}Types of exercise to do during ovulation {21:51}Important nutritional considerations for your ovulation phase {23:18}Going slow when you choose to make any major changes with your health {28:25} **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/episode33Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

I’m excited to be back with the next part of our menstrual cycle series, which is featuring the follicular phase!The follicular phase is actually the longest part of the menstrual cycle, and it’s laying the groundwork for ovulation. In this episode, I’m discussing the 3 key hormones during this phase, why body temperature is such a fantastic tool to use with your menstrual cycle, how your energy, productivity, and libido are affected during the first part of your cycle, optimizing your nutrition so your body is fueled and functioning well, and more.Something that has helped me immensely over the last couple of years is cycle syncing. While I know this can feel overwhelming and may seem too complicated for some, it’s actually helped me to feel more in flow with my body, and my life. I want to encourage you to take what you need from this episode, and make the necessary changes that make sense for you and YOUR season of life. You’re never ‘stuck’, and when you’re willing to learn and implement new strategies to support your health, you’ll be amazed at the peace and ‘flow’ that takes place in your own life!Episode Recap: My honest thoughts and personal experience with cycle syncing + advice if you’re wanting to practice cycle syncing in your own life {2:24}What the follicular phase is, and what actually happens during this time {4:40}The 3 primary hormones that are active (and the key roles they play) during the follicular phase {5:50}Why your body temperature is an incredible tool to utilize with your menstrual cycle + how it’s affected during the first half of your cycle {11:20}How your energy is affected during the first half of your cycle {15:46}Navigating intimacy, exercise, and socialization during the follicular phase and leading up to ovulation {20:00}How to best ‘fuel’ and optimize your nutrition during the follicular phase {22:37}The process of estrogen detoxification that needs to happen in the body + foods that are supportive of detoxification {27:43}Beneficial sources of fiber-rich foods to consume during the first half of your cycle {32:31}Being mindful of your caffeine intake during the first half of your cycle {33:59} **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/episode32Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

The world of dental and oral care may seem pretty straightforward to most of us, because we’ve never known it to be anything else. However, today’s guest, Katie Decker, has had quite the health journey..with her teeth. While Katie isn’t a dentist, she has experienced an array of issues with her teeth, which led her down a major dental and oral health research rabbit hole. Katie hasn’t been afraid to share her research and findings publicly, which has definitely sparked some controversy online (especially from dentists).  Katie and I talk about her initial decision to have multiple root canals removed, and her eventual diagnoses of both hypothyroidism and Hashimoto’s disease. We also dive into the impact of heavy metal in your mouth and throughout your body, the down and dirty details of fluoride, cavities, and root canals, simple ways to best support your teeth and overall dental health, finding a dentist who’s actually aligned with your unique goals and plan for your dental health, and more.Episode Recap: Katie’s sudden realization that she needed to have her root canals extracted, and what’s transpired for her since making that decision {5:40}Why you’re like a ‘walking antenna’ for EMF when you have a great deal of heavy metal in your mouth, body, etc. {12:57}The history surrounding the usage of metal fillings in dentistry + the origination of Mad Hatter disease {14:05}Using the SMART Amalgam Removal Technique when you’re ready to remove your dental fillings {20:00}Ways you can support your overall detoxification and immune system during the heavy metal removal process from your mouth and body {23:40}The down and dirty details of what fluoride + how it impacts iodine and your thyroid {26:48}Katie’s journey with both a hypothyroidism and Hashimoto’s diagnosis + how these impacted her health going forward {30:22}The controversial topic of iodine + the iodine-loading test {34:22}Katie’s experience with completely going off her thyroid medication {38:45}The process of finding a dentist who’s open to change + aligned with you and your goals regarding YOUR unique dental health {40:32}Why there’s such a big push to remove wisdom teeth + the increased usage of palate expanders in kids {46:03}What cavities really are + the usage of silver diamine {47:38}Why root canals are NOT a long-term solution + their connection to the adrenals {52:27}Finding an optimal ‘flow’ with your day to day schedule and making time for your non-negotiables {1:00:48}The endless benefits of muscle mass on your body, especially as you age {1:08:00}**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/episode31Connect with Katie on Instagram @simply.well.katieConnect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

I’m excited to kick off a four part series all about the menstrual cycle! Your menstrual cycle is SUCH an important topic to really dig into and understand, because it’s a key indicator of your overall health. Today’s episode is going to cover the luteal phase in detail, which is the phase that leads up to your period. I’m discussing more about progesterone’s role in the luteal phase, the luteal phase defect, how factors like exercise, nutrition, stress, and toxicity really impact the luteal phase, optimizing your work and calendar to support yourself during this time, and more. While it’s totally okay to not love every part of your cycle, I do believe that knowledge is power, and it can make a big difference when you know what’s happening throughout each phase. If you’re someone who really struggles during the luteal phase, it may be time to dig into your gut and hormone health, mineral deficiencies, and any other issues that are plaguing you. You don’t need to feel like a hot mess and suffer alone - my team and I would love to help you, so make sure to check out our website (linked below) and apply today!Episode Recap: What the luteal phase is + when it happens in your cycle {3:12}What actually happens during the luteal phase + how progesterone really comes into play here {4:05}The length of your cycle in regards to when your period starts {5:27}How the luteal phase defect can point to underlying imbalances that really need to be addressed {5:59}Factors that can really affect the luteal phase {7:22}One of the major reasons WHY I dove into the functional health space {9:15}How stress really affects the luteal phase {11:11}Why nutrition is such an important piece of the puzzle when it comes to our cycle and overall health {12:27}The impact of certain types of exercise, medications and perimenopause on the luteal phase {14:17}What happens if you’re exposed to a lot of toxins and your body isn’t detoxifying well {17:16}How you can ‘hack’ your luteal phase with supportive exercise and nutrition habits {18:06}How to optimize your luteal phase when it comes to your work schedule, productivity, and calendar {26:55} **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/episode30Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionLearn more about working together by visiting https://fueledandfree.com/For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Facing the perimenopause gauntlet can feel like an uphill battle, with symptoms that disrupt our daily grind and test our resilience. Our guest, Adrien Cotton, gets real with us about the struggles and victories she’s faced as a mom of twins and small business entrepreneur, and how she’s used her experience to empower and educate women through midlife and beyond. Adrien is a speaker, certified fitness and nutrition coach, menopause expert, and wellness coach. She's a mother of teenage twins and creator of the program MASTER Menopause Now! Adrien and I chat about perimenopause - when it typically starts, common symptoms that are present with it, what the different stages look like, and more. We also talk more about her Wellness Wheel approach that supports perimenopausal women trying to juggle allll the responsibilities for themselves and their families, building simple and sustainable wellness habits when you’re in your forties and beyond, and more.Even if you’re not yet in perimenopause or menopause, you will eventually be, and chances are, you know someone who already is. Adrien had SO much value to share in this episode, and I know it will be an incredible pep talk for you to listen to!Episode Recap: Adrien’s journey from her high-leverage professional careers into the health and fitness industry, and how that led her to work with women in menopause {3:34}When perimenopause begins, how long it typically lasts, and 4 common symptoms that present with perimenopause for most women {8:53}When you’re officially in menopause {11:40}Why you really can’t predict what perimenopause will look like for you {13:07}Adrien’s experience with having twins at age 40 + dealing with both perimenopause and postpartum depression at the same time {16:50}The three stages of perimenopause {18:56}Using the spokes of the Wellness Wheel to balance self-care + all of the other responsibilities in your life as a perimenopausal woman {20:08}Diet culture’s influence on women + the current healthcare system’s way to typically ‘treat’ patients {25:52}Understanding that what/how much you need to eat is unique to YOU + learning to add in food, instead of always taking away {30:13}Starting small with the Wellness Wheel spokes to build simple, sustainable habits {35:00}Reframing how you view the ‘it’ when it comes to exercise and fitting IT into your already full schedule {39:34}The power that comes from filling your bucket first {47:12}**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/episode29Connect with Adrien on Instagram @adrienmcottonLearn more about working with Adrien by visiting her website (share about discount code for listeners)Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Cold plunging is a hot topic / subject on social media lately and so I wanted to share my personal insights on the wellness trend as someone who has been doing it pretty consistently for over 2 years. I’m also touching on some of my favorite “hacks” for improving sleep, and discussing my unfiltered thoughts on THC gummies for sleep.Before you begin incorporating anything new into your health routine, you NEED to make sure you have a solid foundation first, and have truly fine-tuned your habits. If you’ve been curious about cold plunging, how to improve sleep, and other hacks that can really impact your energy and sleep, this is an episode you won’t want to miss!Episode Recap: My personal journey with cold plunging {1:36}The many incredible benefits to cold plunging {11:49}The concept of building ‘stress resilience’ + how cold plunging really helps with this {14:30}How cold water exposure dramatically helps calm the Vagus nerve {20:55}Reasons why cold plunging may NOT be the best option for you {23:09}Signs to look for if you think your metabolism may need some support {25:49}The length of time that’s beneficial for cold plunging {30:27}White fat vs. metabolically-active brown fat {32:38}Ideal times of day for cold plunging {34:58}THC products + how it can affect your sleep {36:41}Lowering EMF devices in your bedroom/sleep space {41:23} Some of my current favorite bedtime hacks to improve sleep {43:10}How Yoga Nidra can help you wind down at night + aid in more restful sleep {44:35}**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/episode28Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

The #1 macronutrient that most of us are under-eating is protein. In this episode I’m sharing the many reasons why protein matters so much, the vital role essential amino acids play, protein’s impact on cognitive and mental health, how to determine the amount of protein YOU should be consuming, my go-to protein sources, and more. Ultimately, if you’re chronically under-eating protein for long periods of time, this will negatively impact your metabolism - plain and simple. If you’re someone who struggles with eating enough protein or you feel confused on how much protein you should be eating, this episode is for you! Episode Recap: WHY protein is so important {2:02}The vital role essential amino acids play in your body + how to get more of them into your diet {4:20}How protein intake massively affects your hunger {8:49}Protein and its impact on overall cognitive and mental health {11:06}Signs you are lacking in protein {13:47}How much protein an adult woman should be consuming + how to specifically figure yours {14:32}Simple ways to add more protein to your plate, and how that can look {21:42}Navigating protein powders + how to find the best quality whey, casein, and more {23:19}Key factors to keep in mind if/when you choose to consume pea protein {30:25}My go-to sources for protein options within my meals and snacks {33:12}The importance of having and following a plan to hit your protein goals {37:53}Plant protein vs. animal protein + plant-based food options to help you better achieve your protein intake {40:14}Common mistakes that can happen with increased protein consumption + how the role of fiber really comes into play {43:43}**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/episode27Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

I’m excited to be back with part 2 of our 2 part episode series on gut health! In case you missed part 1, make sure to check out last week’s episode all about the gut and digestive process, signs of poor gut health, the gut brain connection, how it affects your immune system, common gut health issues we see in our practice, and more! For this episode, I’m diving into some of the major reasons WHY people experience poor gut health. We’re diving into how antibiotics affect your gut, birth control, your diet, stress, toxicity and more. I’m also sharing some very easy to incorporate gut-healing strategies you can begin doing right away to improve your digestion, and answering some FAQs from my Instagram community.These episodes were LONG overdue for me to cover, because gut health is definitely one of my favorite topics to deep dive into. I hope you found this information helpful, and feel more confident when it comes to optimizing your gut health in your everyday life!Episode Recap: The high sugar, low fiber diet, or what I like to call “the 90s kid diet” + its impact on us and our gut health {3:20}The benefits of short-chain fatty acids, aka SCFAs + what can enhance the production of these {5:51}IG question: “Why do certain foods tend to make you have mood swings?” {7:03}How chronic stress can affect gut health and lead to increased inflammation {9:04}What really happens when you regularly take antibiotics {12:32}How a sluggish liver and gallbladder play a pivotal role in overall gut health {15:24}The toxicity from heavy metals on your gut health over time {18:39}The connection between your oral microbiome and your gut {23:46}The significant impact of birth control {25:17}Your diet’s role in maintaining a healthy gut + a variety of food ideas to integrate into your diet {31:02}Gut-healing strategies that you can incorporate into your everyday life and positively impact your metabolism {39:34}Answering questions received from my Instagram community {49:06}**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 I mentioned in this episode): https://margaretpowell.com/podcast/episode26Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Hey there - happy 2024! I’m excited to be back with the podcast and get to geek out on one of my favorite topics – gut health. Today’s episode is part 1 of a 2 part series, gut health 101. We’re diving into the gut and what the process of digestion looks like, signs of poor digestion, how your gut and immune system are connected, common gut health issues we see in our practice, and more. Our gut affects SO many things (probably way more than you think), and addressing the root cause of your specific symptoms is incredibly important. I’d love to hear how this episode helped you, and don’t forget to come back for part 2 of this series next week! Episode Recap: The digestive process, explained {3:49}Signs of digestive dysfunction and poor gut health {6:43}Why not all inflammation is bad + the key differences between acute and chronic inflammation {8:09}How your immune system is greatly impacted by your gut {9:54}The gut-brain connection + what the gut microbiome is {11:11}How to know if your gut is healthy and/or if you need to utilize gut testing {13:05}Common gut health issues we see in our practice {14:25}What ‘leaky gut’ is + symptoms and major contributors {16:42}What SIBO is + symptoms, treatment and more {20:24}How candida shows up in the gut {27:01}The major root cause of acid reflux (aka GERD), and how to support healthy levels of stomach acid {33:51}What H-pylori is, how it’s transmitted, and how to tackle it {39:35}How parasites can show up in and affect the gut {42:30}**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.FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode25Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Hey hey! A little bit of a life update // personal reflections episode sharing more behind the scenes of why we relocated our family from Pennsylvania to Florida, what the process has really been like, realizations of just how darn stressful moving is, and more! This time of year has me feeling a bit reflective on 2023, so I’m also sharing some encouragement for you as you gear up for a transition into 2024! We will be back in early January with more new episodes!! Episode Recap: Our recent life-changing move + how I’ve been on auto-pilot and in ‘hustle mode’ to get ALL the things done over the last few months, and what I’m doing to regulate myself post moving Why we chose to move A few things I’m incorporating into my regular routine that have been very healing and restorative for meSome big realizations I’ve had since movingMy reflections from 2023 + my thoughts and encouragement for you in whatever season you’re currently in**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.FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode24Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Did you know that at least 80 percent of women deal with some kind of hormonal imbalance during their lifetime?? If you’ve ever experienced annoying symptoms like acne, brain fog, unexplained weight gain, and low libido, to even more serious symptoms like endometriosis and fibroids, excess estrogen may be the culprit. In today’s episode, I’m giving you a crash course on estrogen dominance and how this can show up in your body. We’ll talk more about the different kinds of estrogen, root causes of estrogen dominance, how your gut health is connected to estrogen dominance, ways to balance estrogen + progesterone, and much more.Episode Recap: The 411 on your endocrine system The 3 different forms of estrogenSymptoms that may present with estrogen dominanceThe various root causes of estrogen dominanceHow our gut health influences estrogen The connection between fibroids and estrogenReducing toxic load including xenoestrogens + how it affects your hormones The connection between your liver + estrogen What testing to consider Why you should NOT try to DIY your way out of estrogen dominance with “hormone balancing” supplements Simple things you can begin doing today to reduce estrogen dominance and inflammation**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.FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode23Connect with me on Instagram @margaretannpowell and @fueledandfreenutritionFor questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com