The Fueled & Free Podcast

49. Calming The Cortisol: Is This Causing Belly Fat, Bloating, Cravings, Low Energy + Mood Swings? Oct 30, 2024

It’s time that we tackle a hot topic that’s at the root of sooo many health issues - cortisol imbalance.

If you follow any health or wellness account on social media, I know you’re seeing content regarding cortisol. Yeah..it’s trending everywhere, and is definitely having its moment right now!

While some of these cortisol ‘balancing’ products that you’re seeing and hearing about are gimmicky, cortisol is super important, and we need to pay attention to it. Cortisol is much more than just the body’s stress hormone - it plays a critical role in our overall well-being.

In today’s episode, I want to share a kind of ‘crash course’ into cortisol, and how it impacts everything from your mood and sleep, to your immune system and gut health. I’m diving into the signs for high cortisol vs. low cortisol, 5 common causes that lead to cortisol imbalances, practical steps you can take to support healthy levels of cortisol, and more.

If you’re experiencing chronic stress, sleep issues, or you’re just feeling ‘off’, I’ve got good news - you CAN feel safe and regulated again. I'm excited to announce our upcoming, FREE 10 day challenge, Calm The Cortisol, kicking off November 4th, 2024!

I really want to help you get to the root cause of your hormonal imbalances + optimize your health & well-being. Whether you’re ready to join the 10 day cortisol challenge or work closely with our team in our 1-1 Deep Dive Program, it’s possible for you to master your cortisol levels, and feel healthy and resilient!!

Episode Recap:

What cortisol actually is + what it does {4:01}
Symptoms of high cortisol for extended periods of time {6:36}
Symptoms of low cortisol for long periods of time {9:49}
5 common causes that lead to cortisol imbalances {11:35}
How cortisol greatly affects the body + why this should matter to you {20:13}
Practical steps to help you support healthy levels of cortisol {23:56}

Links & References:

Join the FREE 10 Day Calm The Cortisol Challenge
Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

**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.

48. The Surprising Link Between Hormonal Imbalances + Poor Gut Health Oct 23, 2024

I know sooo many of you are struggling with annoying hormonal issues, like irregular periods, bloating, acne, fatigue, and more.

Maybe you’ve gotten bloodwork done with your provider, and it comes back ‘normal’. Maybe you’ve been told that testing your hormones won’t be useful due to their fluctuation. Regardless of your story, you’re experiencing these issues, and you deserve to get to the root cause of WHY they’re happening!

What if I told you that all of these hormonal imbalances were linked to something deeper… like poor gut health?

When you have imbalances in your gut, your hormones WILL be affected. In today’s episode, I’m discussing why your hormonal issues are linked to poor gut health. I’m diving into how the gut causes hormonal issues, the role that stress, nutrient deficiencies, and environmental toxins play, practical steps you can take right away to support both your gut health and your hormones, and more.

I hope this episode opens your eyes to how closely tied your gut is to your hormones. If you’re tired of dealing with frustrating hormonal symptoms and you’re ready to get to the root cause of what YOUR body needs, I highly encourage you to apply for our 1-1 Deep Dive Program!

When you take care of your gut, your hormones will thank you. Healing your gut can be the key to feeling better, having more energy, and really getting your health back on track!!

Episode Recap:

Common hormonal symptoms women struggle with {3:02}
The root causes that actually cause hormonal imbalances {3:51}
Why you may think your gut isn’t *really* the issue + typical symptoms & scenarios we hear from the clients we work with {6:13}
How the gut causes hormonal issues {11:15}
How SIBO + the lack of enzyme secretion contributes to poor gut absorption & nutrient deficiencies {14:58}
The connection between gut imbalances and chronic inflammation within the body {17:40}
What it looks like when you work with our team & take a personalized approach {18:35}
Practical steps you can start taking today to improve your gut health + support your hormones {19:37}

Links & References:

Get the Fueled & Free Minerals Guide
Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

47. A Deep Dive Into the Oral Microbiome, Tongue Ties, Bleeding Gums, Airway Health, Root Canals and More with Holistic Dental Hygienist Courtland Nall Oct 16, 2024

Today’s podcast episode features Courtland Nall, a holistic hygienist busting the toxic dental paradigm one topic at a time!

Courtland is a registered dental hygienist with a focus on holistic and biological dentistry. She's been in the dental field for over 10 years, and is certified with the top holistic dental organization, the International Academy of Biological Dentistry and Medicine (IABDM).

Courtland is passionate about helping people achieve optimal oral health through natural, holistic approaches. She’s seen firsthand the systemic connections between gut health, hormonal changes, and dental issues.

In today’s conversation, we’re discussing a variety of topics related to both traditional and holistic practices in dentistry, and oral health. We chat about the importance of second opinions in your dental care, the crucial connection between gut health and oral health, what things like airway health, mouth breathing, and bleeding gums are really telling you, ideal toothpaste options, oil pulling, and more.

We went down plenty of rabbit holes in this one - Courtland is a wealth of knowledge regarding all things oral and dental health. I know our conversation will leave you feeling informed AND empowered to be proactive with your and your family’s overall health!

Episode Recap:

Courtland’s transition from traditional dentistry to functional dentistry + the common sales-driven practices in dentistry {3:50}
The importance of noticing ‘red flags’ + getting second opinions with your dental care {6:53}
Understanding airway health, tongue ties, and mouth breathing + the impact on your teeth and potential tooth decay {13:22}
How gradually moving away from our true biological state & natural living has shifted our palates over time {16:49}
Using pre-orthodontic systems and ‘guiding’ devices to help improve dental health {20:20}
Proactive steps to take to support your oral microbiome {25:31}
Toothpaste options that help with remineralization + the under-estimated benefits of oil pulling {29:41}
The dentinal fluid transport system + why tongue scraping matters {33:14}
What your bleeding gums are actually telling you + getting to the root cause {37:28}
Why your teeth are the hardest tissues to heal in your body + focusing on your overall well-being to do so {42:14}
Addressing inflammation within the body + how thermography can help with this {47:19}
Cavitations and root canals {49:35}

**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.

Links/Resources mentioned:

Connect with Courtland on Instagram @courtland.nall
Get Courtland’s free guide: How to Balance Your Oral Microbiome Naturally
Learn about Dr. Thom Lokensgard by visiting his website
Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

46. 6 Signs Your Gallbladder Is In Trouble, Gallstones, Gallbladder Flares + The Connection to Estrogen Dominance, Thyroid Function + Gut Symptoms Oct 09, 2024

We’re diving into gallbladder health in today’s episode!

The gallbladder is often not thought of as an ‘important’ organ in your body, because it is something you can live without. But, it does WAY more than you may realize! The gallbladder is very interconnected to your thyroid, hormones, and gut health, and plays a crucial role in metabolic health.

Fortunately, there are a variety of holistic ways to support and optimize your digestion, and improve gallbladder health - especially if you’re dealing with a ‘sludgy’ gallbladder.

Our 1-1 Deep Dive Program was created to support you and provide you with a clear roadmap of what YOUR body needs. It IS possible for you to function and truly THRIVE in your everyday life, so let’s get you there!

Episode Recap:

Key gallbladder facts + what it does within your body {2:44}
Most common options for testing your gallbladder {6:21}
6 lesser-known signs that point to your gallbladder being in trouble {8:17}
A real-life example of how a gallbladder ‘attack’ can present {18:01}
Why assessing thyroid health is vital for metabolic function {26:27}
Gallbladder surgery + pros and cons of doing so {29:35}
My recs for optimizing your digestive health {33:20}
Prioritizing overall wellness that’s personalized to you {39:40}

Links & References:

Branch Basics
Puracy
BioKleen Laundry Detergent
Episode 23 | Estrogen Dominance
Episode 20 | Why Loving Your Liver is Key to Balanced Hormones
Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

**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.

45. Mastering Midlife, Perimenopause, and Aging to Thrive with Maria Claps & Kristin Johnson Oct 02, 2024

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 WHYyou’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 fueledandfreepodcast@gmail.com

44: Should you still eat if you're not hungry? Low appetite, hunger cues, how cortisol, your gut + blood sugar connects with your appetite. Sep 25, 2024

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: Fueledandfreepodcast@gmail.com
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

43. Our experience with mold exposure this summer, supporting your body during mold exposure, symptoms of mold illness. Sep 16, 2024

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.

LIKE, SUBSCRIBE & FOLLOW

Instagram: https://www.instagram.com/margaretannpowell/

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

TikTok: https://www.tiktok.com/@margaretannpowell2

LinkedIn: https://www.linkedin.com/in/margaret-powell-11a089263/

Store: https://stan.store/margaretannpowell

Fueled and Free Podcast

Website: https://fueledandfree.com/

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

42. Q&A: Pros and Cons of GLP-1s Like Ozempic, Vibrators + Hormonal Impact, How Nuts Impact Gut Health, and Happy Juice… May 29, 2024

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 fueledandfreepodcast@gmail.com

41. The #1 Reason Why You’re Struggling with Weight Loss, Low Energy, Hormonal Issues + Bloating May 22, 2024

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 fueledandfreepodcast@gmail.com

40. Understanding Hypothyroidism and Its Connection to ADHD, Gut Health, Toxin Exposure and Chronic Stress May 17, 2024

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 fueledandfreepodcast@gmail.com

39. Exploring Life Design: Redefining Your Career, Goals, Mindset, Happiness, and Aging with Dr. Lindsay Bell May 08, 2024

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 fueledandfreepodcast@gmail.com

38. Revolutionizing Breast Health with Dr. Jenn Simmons: Breast Cancer Detection and Proactive Vs. Reactive Healthcare Apr 24, 2024

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 fueledandfreepodcast@gmail.com

37. Breaking Free from Poor Body Image and Fad Diets, Exploring Masculine Vs. Feminine Energy to Improve Your Pleasure, Relationships, and Career with Kitty Blomfield Apr 17, 2024

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 fueledandfreepodcast@gmail.com

36. Take Charge of Your Period | Cycle Syncing Series, Navigating Heavy and Painful Periods, Prostaglandins, Holistic Period Relief Options Apr 10, 2024

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 fueledandfreepodcast@gmail.com

35. Medical Gaslighting & Advocating for Women’s Hormone Health with Nicole Bendayan Apr 03, 2024

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/episode35

Connect with Nicole on Instagram and TikTok

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

34. Life Transitions, Daily Rhythms, and Finding Rest and Renewal in Your Everyday with Michaela Belle Parlett Mar 20, 2024

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/episode34

Connect with Michaela on Instagram @michaelabelle

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

33. Ovulation Phase | Cycle Syncing Series, Your Pheromones Make You More Attractive To A Partner During Ovulation Mar 13, 2024

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/episode33

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 fueledandfreepodcast@gmail.com

32. Follicular Phase | Cycle Syncing Series, Optimizing Nutrition, Fitness + Productivity With Your Cycle Mar 06, 2024

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/episode32

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 fueledandfreepodcast@gmail.com

31. Root Canals, Cavities, Fluoride, and Reversing Hashimoto's with Katie Decker Feb 28, 2024

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/episode31

Connect with Katie on Instagram @simply.well.katie

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

30. Luteal Phase | Menstrual Cycle Series Feb 21, 2024

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/episode30

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 fueledandfreepodcast@gmail.com

29. Thriving Through Perimenopause + Midlife with Adrien Cotton Feb 14, 2024

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/episode29

Connect with Adrien on Instagram @adrienmcotton

Learn more about working with Adrien by visiting her website (share about discount code for listeners)

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

28. Cold Plunging, How I Approach Cold Exposure, Determining If It’s For You, and Hacks for Improving Sleep Feb 07, 2024

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/episode28

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

27. Protein: why it’s so important, how much should you eat, strategies to increase your protein intake, and eating protein for fat loss Jan 31, 2024

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/episode27

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

26. Gut Health 101: Part 2 Jan 24, 2024

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/episode26

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

25. Gut Health 101: Part 1 Jan 17, 2024

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/episode25

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

24. Why Moving Is A Top Life Stressor, Reflections on 2023, and Why We Left PA for FL Dec 06, 2023

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 me
Some big realizations I’ve had since moving
My 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/episode24

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

23. Estrogen Dominance & the Link to PMS Symptoms, Weight Gain & Gut Issues, Root Causes + Where to Start to Fix It Oct 25, 2023

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 estrogen
Symptoms that may present with estrogen dominance
The various root causes of estrogen dominance
How our gut health influences estrogen
The connection between fibroids and estrogen
Reducing 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/episode23

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

22. Simple Strategies to Fix Fatigue & Increase Your Energy Oct 18, 2023

If you’re someone who struggles with low energy and fatigue most of the time, you’re definitely not alone. While it’s normal to have days when you’re just not feeling as energetic, constantly feeling tired isn’t normal.

In today’s episode, I’m diving into some key areas of your life that can impact your energy levels, like your daily activities, nutrition habits, blood sugar, sleep hygiene, and more. Certain supplements can absolutely help (I have several favorites I’ll share with you in this episode), and I believe there’s a time and place for them in your routine.

Give this episode a listen for some pointers on how to start troubleshooting low energy. With just a few tweaks this can make all the difference in how you feel day to day!

Episode Recap:

Evaluating what your movement (outside of scheduled workouts) looks like on a daily basis
Are you being proactive with your nutrition versus being in a more ‘reactive’ state with your eating habits?
How blood sugar instability may be impacting you
Hydration and how dehydration may be affecting you
Evaluating your sleep hygiene & screen time

**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/episode22

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

21. PRIORITIZING DRAINAGE & DETOX HABITS - Heather Germaine on dry brushing, coffee enemas, parasite cleanses, cold plunging & more Oct 11, 2023

We have my friend and colleague, Heather Germaine, on to chat all things drainage & detox tools! This is the episode for the wellness babes like us who are fascinated with parasite cleansing, dry brushing, castor oil packs, coffee enemas, cold plunging, etc.

Heather and I are diving into the nitty gritty when it comes to detox and drainage tools - how (and when) to incorporate these things into your wellness routine. We both believe it’s extremely important to prioritize some of these tools and strategies in your health routine!

Episode Recap:

Heather’s background as certified personal trainer, to then stepping more into the functional holistic health space to help more women
Heather’s personal experience with shingles and using Western medicine, to then utilizing functional testing to dive in and find out the root cause of her symptoms
The power of regulating your nervous system by cold plunging
Implementing detox habits like dry brushing, castor oil packs, red light therapy, and more into your wellness routine over time
Trying coffee enemas for the first time and how they can truly help the colon detoxify + create more balance in the body
Full moon parasite cleanses, and what’s involved before and after doing them
How Heather is supporting her hormone health in her forties and beyond + how hormone replacement therapy (HRT) may be beneficial

**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/episode21

Connect with Heather on Instagram

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

20. Why Loving Your Liver is Key to Balanced Hormones Oct 04, 2023

In today’s episode, I’m excited to dive into one of our vital organs that doesn’t always get the attention it deserves- the liver. The liver performs SO many key functions within the body - supporting our hormones, regulating our metabolism, supporting blood sugar and detoxing, just to name a few.

Our liver can easily become overburdened which is why it’s important to recognize the signs and symptoms that point to a sluggish, struggling liver. I’ll be sharing more about testing that can assess your liver health, as well as beneficial foods, supplements, and tools for you to support your liver health.

Episode Recap:

Why the liver is like the ‘general’ of the body
Key functions of the liver
Signs you may be dealing with a sluggish liver and your liver needs support
What types of things can over burden the liver
How the liver actually detoxifies
The best types of foods and herbs to incorporate into your diet to truly support your liver
Supplements for optimal liver health
Tools and modalities you can incorporate for your liver
Types of testing to assess your liver health

**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/episode20

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

19. Why You’re Feeling Stuck With Your Health: It Might Be Time to Evaluate Your Environment, Your Career & Your Thoughts Sep 27, 2023

Have you ever felt like you’re doing all of the ‘right things’ when it comes to your health, but your body just doesn’t seem to be responding in the ways you want it to? Maybe you’re focusing on your nutrition, movement, supplementation, sleep but you’re still dealing with unwanted health symptoms? It’s not fun to be in this place, and I know how frustrating it can be.

If you’re in a place of feeling stuck today, I want to share some insights on why you may not be getting the breakthrough you’re hoping for.

Episode Recap:

Not addressing sources of your toxins
When your career is not conducive to a healthy lifestyle
When your mindset and perspective is not focused on healing, and you’re only focused on what is going wrong in your body, and your life
Learning to envision a life where you’re thriving, and not being held back by your health symptoms

**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/episode19

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

18. Using Functional Labs to Optimize Your Health & Find the Root Cause of Your Symptoms Sep 20, 2023

In this episode, I dive in and share what you need to know about functional lab testing!

It’s no secret that the world of functional lab testing has gained more popularity and is more common than it was even just a few years ago. As more are becoming aware of the functional side of health and not just masking symptoms with medications, functional lab testing can be incredible for pinpointing what areas of your body need support.

As a Functional Diagnostic Nutrition Practitioner (FDN-P), I use functional labs to help my clients who are dealing with issues like PCOS, endometriosis, food sensitivities, infertility, insulin resistance, thyroid issues, and more.

Functional lab testing often utilizes your hair, saliva, stool, and urine to help catch dysfunction as early as possible so it can be corrected, and bring your body back into a balanced and optimized state.

There are key differences between functional labs and the standard blood work that you get at your doctor’s office. I explain the differences in this episode!

Episode Recap:

What functional labs are, and the goals of utilizing them
Specific types of functional labs to consider
An important difference between urine and saliva tests
When you should do functional lab testing
How often you should do functional lab testing
Questions to ask yourself as a ‘check-in’ to see how you’re really doing

**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/episode18

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

17. Mold Exposure and Mold Toxicity Symptoms, Detoxing from Mold, and Getting to the Root Cause with Nicole Ritter Sep 13, 2023

I’m very excited to have my friend and colleague, Nicole Ritter, on the podcast today!

Nicole Ritter is a Functional Diagnostic Nutrition Practitioner (FDN-P), board certified holistic health practitioner, certified holistic nutritionist, and certified health and life coach. Yes, she’s definitely got a LOT of credentials, and is truly a wealth of knowledge!

Episode Recap:

Nicole’s history of dealing with multiple health issues as a child + her personal experience with mold
Important signs and symptoms to look for if you suspect mold is causing you issues
What to do if/when you find mold in your environment
How mold in your food can impact your health
Actionable steps to take if you’re concerned about mold exposure, and specific testing you can do
How you can best support your body and health if you can’t immediately remove yourself from your ‘moldy’ environment
What can happen if you don’t do a specific mold detox or protocol after being exposed, and you’re in a mold-free environment
Key markers to look for on an HTMA and GI map to indicate mold
What optimal support can look like during a detox and drainage period, and why this is important to do BEFORE starting a mold or gut protocol
How long a mold protocol will typically last + what to do if you’re not responding well to the protocol
Your best options for testing your house for mold
Navigating difficult conversations with partners who aren’t on board with/don’t believe in mold exposure

**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/episode17

Connect with Nicole on Instagram

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

16. Life updates, my experience hiring a macros coach this summer, and managing health goals when life gets busy Sep 06, 2023

I’m very excited to be back for another season of the Fueled & Free Podcast!

I wanted to kick off this season with a little recap of my summer + some exciting life updates. I’ll also be answering some questions I received from my instagram audience regarding tracking macros and going into a calorie deficit.

Disclaimer: If you’re struggling with a sluggish metabolism, gut issues, an irregular menstrual cycle, it’s wise to focus on supporting your metabolism and addressing any underlying health issues BEFORE trying to change your body composition, and go into a calorie deficit.

Episode Recap:

A few life updates on what I’ve been up to this summer + what’s ahead
Why I decided to hire a macro coach
Why consistently tracking my food and paying closer attention to my eating habits has been extremely beneficial for me
Taking time to really assess my relationship with alcohol
The importance of tracking your food, and focusing on your ‘why’ when you’re working on personal health goals
Why all of your health markers need to be optimal before going into any kind of fat loss or calorie deficit
How it can look going out to dinner and consuming alcohol when tracking macros/being in a calorie deficit
My best advice for meal planning & prepping
How to break down + find your macro split
Setting a realistic goal for fat loss

**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/episode16

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

15. Q & A: Ovulation, Fibroids, Iodine, Low Energy, Getting Started on Holistic Health Coaching & More Jun 14, 2023

I can’t believe it, but we’ve already reached the last episode for season 1 of the Fueled & Free Podcast!

I thought it would be fun to do a Q & A episode and give you the opportunity to ask me your questions relating to health, as well as business and the work I do in my private practice.

In this episode, I’m answering questions submitted by my Instagram audience. I’m diving into topics like ovulation, fibroids, practical ways to increase your energy, vitamins and minerals my family takes, how I got started in the holistic health space, and more.

I really enjoyed recording this episode because I was able to go down a LOT of interesting rabbit holes; I hope it was helpful for you! I’m extremely grateful to have such an incredible audience, both here on the podcast and on social media, so thank you for being with me for this first season.

I can’t wait to talk with you again on season 2 of the podcast (coming soon), and I hope you have an amazing summer!

**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/episode15

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

14. Fiona Smith: Healing Autoimmune, Histamine & Chronic Gut Issues Jun 07, 2023

I’m very excited to welcome another amazing guest, Fiona Smith, onto the podcast today!

Fiona is a colleague in the functional health space as a nutritional therapy practitioner. She’s documented her health journey in a very real and transparent way on social media. Fiona has navigated post birth control issues along with an autoimmune diagnosis, digestive issues, and more.
After dealing with her own health issues for years, she now helps others support their hormones, thyroid, and gut health. Fiona is passionate about the work she does; she wants to give people the best tools to nourish themselves, so they don’t ever have to feel like she did.

In this episode, we’re talking about:

Fiona’s struggle with multiple health issues as a child, and how she eventually came into the holistic health space
Fiona’s decision to dive into and really learn more about her health issues
Popular health habits and diet ‘trends’ in recent years
Finding freedom and flexibility while healing on your health journey
Dealing with setbacks from histamine responses, and what that can look like
Supplementing with organ meats
Fiona’s diagnosis of ADHD, dealing with anxiety and depression, and the connection to her autoimmune issues
Functional labs and supplements, and why they are beneficial
Crazy fitness trends and bashing of holistic health providers on social media

I truly enjoyed having Fiona on the podcast-she was a blast to talk with, and we went down a lot of fun rabbit holes. We both know it IS possible to get to the root of your health issues, and not feel like your life has to revolve around your unwanted symptoms forever. I hope you enjoy this episode as much as I did, and I know you’re going to learn SO much from all of the nuggets of wisdom she shared!

**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 mentioned in this episode):
https://margaretpowell.com/episode14

Connect with Fiona on Instagram @heal.with.fifi

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

13. Summer Transitions and Rhythms with Wynne Elder May 31, 2023

In today's episode, I have the pleasure of sitting down with my dear friend, Wynne Elder. As we dive into the topic of transitioning from school to summer with kids, I openly share my past struggles and express my desire for a fun and enjoyable summer for both my children and myself.
Wynne offers valuable advice on how to approach the summer season with intentionality. She shares her own method of creating a summer bucket list with her family, emphasizing the significance of determining what truly matters during the more unstructured months. We explore the benefits of establishing a good rhythm for the summer, setting realistic expectations, and implementing helpful structures and routines. Our conversation highlights the impact of our mindset on our ability to fully embrace and enjoy summer activities, along with practical tips for managing negative thoughts.
Wynne, a Christian life coach, specializes in supporting women who strive to strike a balance between working from home and being dedicated parents. As a mother herself, she has come to deeply appreciate the preciousness of time and the importance of cherishing every moment. Guided by her understanding of seasons and cycles, Wynee firmly believes that each season holds its own unique beauty, just as every moment spent with our loved ones is a treasure. Her story serves as a reminder to savor each passing moment and to embrace the various seasons of life with gratitude.
In this episode, we’re talking about:

How to be intentional with your summer plans
The importance of shifting your mindset and managing your thoughts
How to balance work with kids at home
Tips for living in the moment
How to feel grateful instead of guilty
Rhythms vs. routines
How to have structure with flexibility

I really enjoyed having Wynne join me on the podcast and sharing our usual engaging and enlightening conversations with all of you. If you're seeking to maximize the potential of your summer and discover genuine joy and fulfillment while minimizing stress, I highly recommend tuning in to this episode. It's packed with valuable insights and practical advice that will help you create a memorable and gratifying summer with your family!
**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/episode13
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Connect with Wynne on Instagram @wynneelder
Grab your summer bucket list freebie

12. 75 Hard, Keto & Intermittent Fasting… Is the Juice Worth the Squeeze? May 24, 2023

In today’s episode, I am sharing some perspectives on 3 popular diets or weight loss/health trends: 75 hard, keto, and intermittent fasting.
I’m focusing on these from the angle of whether or not these popular trends or diets are metabolically supportive. This means figuring out whether they’re ideal for your thyroid health, your hormone health, your digestion, and overall longevity. It’s not just about the number on the scale. We not only want to look good but we want to feel good and so before you set out to follow the latest TikTok or Instagram trend for losing a few pounds, you need to make sure that it’s not going to sacrifice your hormones and leave you worse off than when you started.
The process of losing weight, or the conversation itself on weight loss, is not straightforward or one size fits all. What we don’t realize or take into account, is that often our focus on weight loss sacrifices so many other vital functions like our thyroid hormone production, adrenals, sex hormones and so much more.
If you’ve thought about trying any of these weight loss trends, you don’t want to miss this episode! Being educated on the long-term effects is just as important as knowing the benefits.
**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/episode12
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

11. Pregnancy Prep & Steps To Take When TTC May 17, 2023

Whether you're thinking about getting pregnant or actively trying to conceive, you might want to think about pregnancy preparation. Taking the time and energy to prepare for pregnancy can result in better control of preexisting health conditions, lower risks of gestational diabetes and birth defects, and decreased likelihood of preterm birth experience and excessive weight gain during pregnancy.
In this episode I talk about things like getting off birth control & tracking your cycle, supporting your gut health, reducing toxic load, balancing blood sugar, addressing your dental health, supporting your body’s nutrient status and more.
This episode is packed full of actionable steps you can take right now to prepare your body for pregnancy. By taking the time to prepare your body and mind, you can reduce the risk of complications, improve your health, and increase your chances of a healthy pregnancy.
If you’re ready to take a deeper look into your mineral and nutrient levels, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that could impact the health of your pregnancy.
**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/episode11
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1
Listen to Minerals 101: The Missing Piece to Your Metabolism
Follow Glucose Goddess on Instagram
Read It Didn’t Start With You by Mark Wolynn
Sources and data related to birth control and its impact on fertility are all sourced from the book It Starts With The Egg by Rebecca Fett

10. Empowering Women with PCOS: Understanding Symptoms, Diagnosis, and Holistic Treatment Options May 10, 2023

Polycystic Ovarian Syndrome (PCOS) is a complex hormonal disorder that causes a range of symptoms like irregular periods, acne, hair loss, weight gain, and fertility problems. It affects one in seven women and in this episode, we will explore the signs and symptoms of PCOS and the various ways it can be diagnosed.
I discuss the mainstream treatment options for PCOS, including lifestyle changes and common medications. I dive into functional labs and how they can give us more insight into managing PCOS symptoms effectively. You’ll learn about strategies to start healing your PCOS, the importance of balancing your blood sugar, how to choose the right carbs, my thoughts on caffeine, repleting your minerals, supplements to consider, strength training, sleep hygiene, and so much more.
By the end of this episode, you’ll be armed with a wealth of knowledge that will empower you to take charge of your PCOS diagnosis instead of letting it take charge of you.
If you’re ready to ditch the mainstream treatment options and want to take a more holistic approach, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that are impacting your PCOS healing journey.
**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/episode10
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1
Listen to Minerals 101: The Missing Piece to Your Metabolism
Follow Glucose Goddess on Instagram
Shop hydration powders with Rayvi

9. Weight Loss Resistance: How Hormones, Nutrition, Sunlight, Digestion & Toxic Load Affect Your Fat Loss May 03, 2023

Are you frustrated with your weight loss progress despite doing everything right? Weight loss resistance is a common issue that many people face, especially when they’ve made significant lifestyle changes such as exercising more, cutting back on calories, and being mindful of their food choices. But why does it happen? In today’s episode, we’ll explore some of the most common reasons for weight loss resistance and what you can do to overcome it.
We discuss reasons like inaccurate calorie tracking, not consuming enough protein, doing too much cardio and not enough resistance training, disrupted circadian rhythm, adrenal and thyroid issues, blood sugar swings, and a high toxic load.
The oversimplification of weight loss or fat loss to calories in versus calories out equation can be frustrating and even damaging to those who are struggling with weight loss resistance. It can make them feel like they’re at war with their body, even when they’re doing everything right. It’s essential to identify the root cause of weight loss resistance and take targeted action to address it.
If you’re experiencing weight loss resistance and want to find the root cause of your struggles, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that are affecting your ability to lose weight.
**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/episode9
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1 and Part 2
Listen to Minerals 101: The Missing Piece to Your Metabolism
Check out Clearly Filtered Water Filtration
Check out AquaTru Water Filters

8. Regulating the Nervous System with Beka Gaskin Apr 26, 2023

Are you struggling to feel present and content even in moments when life is going well? Do you find yourself constantly waiting for the other shoe to drop? In today’s episode, I sit down with Beka Gaskin and we explore the protective parts of the brain that were created during traumatic moments and how they can lead to chronic stress and fatigue.
Beka is a trauma-informed life coach who specializes in helping women regulate their nervous systems and heal the root causes of dysregulation. The tools and principles she teaches are essential for anyone struggling with trauma and chronic stress. We dive into what the polyvagal theory is and how it plays a role in our response to traumatic situations in our lives. We also discuss the different attachment styles and how you can use your specific attachment style to help heal your nervous system.
In this episode, we’re talking about:

How Beka entered into the world of coaching
The signs and symptoms of a dysregulated nervous system
What the polyvagal theory is and how it plays a role in traumatic response
Different attachment styles and what they can mean
How your response to situations carries over into parenting
Simple daily routines you can start implementing to help regulate your nervous system

I truly enjoyed chatting with Beka and I think this is such an important conversation that everyone should tune into and learn more about!
**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 mentioned in this episode): https://margaretpowell.com/episode8
Connect with Beka on Instagram @bekagaskin
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

7. Finding the Root Cause of Acne, Holistic Skincare, Navigating Botox & Fillers with Esthetician Lori Ward Apr 19, 2023

In today’s episode, I sit down with Lori Ward to discuss all things skincare and acne.
Lori is a licensed esthetician and an interactive health practitioner who started her journey into skincare to learn more about the underlying factors that contribute to acne, delving into topics such as gut health, probiotics, and the lymphatic system. Her dedication to her clients and desire to help them heal holistically has led her to explore a variety of avenues to continue to deepen her knowledge. Lori believes that acne is not just a superficial issue, but a symptom of deeper imbalances in the body. Rather than relying on quick fixes like birth control or Accutane, she advocates for a more holistic approach to healing that addresses the root cause of acne and supports overall wellness.
In this episode, we’re talking about:

How imbalances in the body can cause acne
Which treatment will work best: holistic vs medicinal
How Lori creates individualized wellness plans for her clients
Your gut’s effect on skin health
If morning cleansing is right for you
Lori’s perception on balancing aesthetic enhancements like botox and fillers, while staying true to a holistic mindset
The importance of staying active as you age

I truly enjoyed getting to talk with Lori on this episode! She brings so much insight and experience into the world of holistic skincare and I’ve learned so much from talking with her!
**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 mentioned in this episode): https://margaretpowell.com/episode7

Connect with Lori on Instagram @lwskincare
Check out Lori’s website
Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

6. Minerals 101: The Missing Piece to Your Metabolism Apr 12, 2023

What if I told you that the solution to many health issues was actually so simple and not nearly as complicated as you think? The solution: minerals.

In today’s episode, I dive deep into what minerals are and why they’re the missing link to so many of our health problems. I chat about signs & symptoms of low minerals and break down some of the main macro minerals like magnesium, sodium, potassium, calcium and trace minerals like selenium, boron, chromium and more.
I give you practical ways that you can get started with incorporating these minerals into your daily routine and I’m answering questions from my Instagram community towards the end of the episode.

Whether you're navigating random health symptoms (infertility, insulin resistance, low energy, sluggish energy, high cholesterol, PMS, PCOS, endometriosis, gut dysbiosis, hair loss) or you care about your longevity and how to feel your best, you won’t want to miss this episode.

Want to test your mineral levels? My 1:1 program, The Collective, includes both a hair tissue mineral analysis (HTMA) and a GI MAP stool test (gut test), details are linked here.

Or type www.fueledandfree.com into your web browser!

**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/episode6

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

5. Sustainable Strength Training and Ditching The All or Nothing Mentality with Christine Lavopa Mar 29, 2023

I’m very excited to welcome my very first guest, Christine Lavopa, onto the podcast today!

Christine is a certified personal trainer, health and wellness coach, former fitness competitor turned military spouse, and mom of two kids. She’s created a business and coaching program that is geared towards busy moms, because that is who she is (and she gets it!) Christine helps moms by using a whole body approach with time-saving fitness, sustainable nutrition, habits, and a positive mindset.

In this episode, we’re talking about:

-Christine’s background in the health and fitness space

-What Christine’s postpartum fitness routine was like after having her first baby and her husband being deployed

-Finding a balance with workouts that you actually enjoy + fit into your day and season of life

-How Christine helps her clients set realistic goals (especially with strength training)

-Christine’s 8-year-long battle with an eating disorder

-Helping clients who have the ‘all or nothing’ mentality with their health and fitness

-How much cardio is beneficial on a weekly basis

-Helping clients with a successful calorie deficit when they’re ready

-The importance of actually changing your habits and mindset for the long-term

I truly loved having Christine on the show; SO much goodness and wisdom is packed into this episode! I definitely resonate with her approach to fitness, and how she is helping her clients.

Christine and I both believe that your best investment will always be your health, and ultimately, it comes down to unlocking the right habits and mindset for you.

I hope you enjoy this episode as much as I did!

**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 mentioned in this episode): https://margaretpowell.com/episode5

Connect with Christine on Instagram @christine_lavopa
Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

4. How to Not Hate Your Period: Answering YOUR Questions on Menstrual Health Mar 22, 2023

Something I hear often from my community is that many women STRONGLY dislike their period. Our periods can bring many unwanted symptoms like cramps, low energy, negative mood, increased anxiety, and more. Sound familiar?

Our society’s view on menstrual health doesn’t help either; it tends to be viewed as gross, annoying, and embarrassing, and we don’t want to talk about it.

In this episode, I dive into all things menstrual health & answer questions I received from my instagram audience on all things period talk: how to navigate period pain, short cycles, estrogen dominance, low progesterone, hormone replacement therapy, supporting menstrual cycle as a teenager, PMDD and more.

I hope you know that your menstrual cycle doesn’t have to be something to dread or hate and when it gives us major symptoms, it’s often a red flag of deeper dysfunction and inflammation in the body. I hope this information is helpful and gives you some practical ways to support your body!

If you’re interested in diving deeper and taking a very root cause focused approach to your health, enrollment is open for my 6 month program, The Collective. It includes functional lab testing, a very individualized approach to your nutrition, supplements, habits, and more! Go to www.fueledandfree.com for more info.

**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/episode4

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

For more info on The Collective: www.fueledandfree.com

3. Mastering Your Hormones with Cycle Syncing Mar 15, 2023

Cycle syncing is a topic I love to talk about, and it’s something I get asked about quite often too. I’m excited to dive more into mastering your hormones with cycle syncing, because once you’re able to do this, you can truly tune in and align SO many parts of your life with your cycle!

In today’s episode, I’m talking all about:

-How I discovered cycle syncing + my story with hormonal birth control

-How to actually practice cycle syncing

-The 4 phases of your menstrual cycle and what you can expect during each phase

-Questions from my Instagram audience about cycle syncing

Menstrual health is extremely important. Learning more about cycle syncing and how we can best support ourselves in this area is information ALL women need to know. Please share this episode with a female friend who could benefit from it, and of course, don’t be afraid to reach out if you have more questions about this topic too!

**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/podcast/episode3

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

2. A Beginner's Guide to Metabolic Health Part 2 Mar 15, 2023

I’m excited to be sharing more about how to best support your metabolism here today! This episode is part 2, and if you missed part 1, make sure to go check out all of the goodness I shared in episode 1.

In today’s episode, I’m talking about:

-The final 3 core pillars that make up a healthy metabolism

-What a toxin is and how it impacts your metabolism

-Ways you can reduce your toxic load

-My personal journey with strength training

-The importance of building muscle mass and how you can do so

-Signs and symptoms you may experience if your body is running on stress hormones

-Stress management techniques to support your metabolic health

I know this information may be a bit overwhelming; I don’t want you to think you have to completely overhaul your life all at once. This truly is a journey after all!

If you’re able to start making small, incremental changes over time, it will be sustainable, and I have no doubt you will see success when doing so. I’ll be here, cheering you on, as you’re focusing on your metabolic health, and am happy to chat with you more if you need support in this area!

**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/podcast/episode2

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

1. A Beginner's Guide to Metabolic Health Part 1 Mar 15, 2023

Hey there! I’m very excited to be kicking off season 1 of my podcast, and I’m SO glad you are here. I can’t think of a better way to kick off this episode than by doing a crash course into metabolism. I’ll actually be splitting this into 2 parts, because there’s so much great information to be covered (part 2 will be in episode 2).

In today’s episode, I’m talking about:

-The first 3 core pillars of a healthy metabolism

-What your metabolism really is and why you should care about it

-Signs and symptoms I experienced when my metabolism was struggling

-The importance of a nutrient-dense diet and what that can look like for you

-Why you need to balance your blood sugar and steps to do so

-Why optimal gut health is important, common gut issues, and ways to support your gut

This information is the education you should have received in school, but unfortunately didn’t. Ultimately, we all want to have good energy and feel our best every day; we don’t want to feel like we’re needing to ‘crawl across the finish line’ at the end of the day.

I hope this episode gave you some practical applications and tips you can start implementing when it comes to your metabolism. After all, you deserve to feel your best from the inside out!
**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/podcast/episode1
Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Welcome to the Fueled & Free Podcast! Mar 08, 2023

Hi!! I’m Margaret, a holistic nutritionist, and I’m also in training for the Functional Diagnostic Nutrition Practitioner (FDN) program. I currently have a virtual practice in which I help women struggling with gut issues, hormonal imbalances, thyroid issues, recovering from birth control, and more.

This podcast will be a place where we will dig in and have very thought-provoking conversations on all kinds of health-related topics. Expect to hear about ditching diet culture, mastering our hormones, biohacking for energy and longevity, finding balance in the wellness world, and more.

Make sure to follow the Fueled & Free Podcast on your favorite listening platform so you never miss a new episode (releasing every Wednesday). I can’t wait to bring you on this journey with me, and I look forward to connecting with you more!

Connect with me on Instagram @margaretannpowell

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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