Show notes
This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women.
Whether you're planning to get pregnant, struggling with PCOS, or simply want to feel better in your body, this episode is a wake-up call every woman needs to hear.
Guest Bio:
Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions.
She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home.
Resources & Mentions:
– Dr. Natalie Crawford’s Podcast: As a Woman
– Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book
– Fora Fertility Clinic: https://www.forafertility.com/
Follow Dr. Natalie Crawford:
Instagram & YT: @nataliecrawfordmd
Website: www.nataliecrawfordmd.com
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Topics discussed:
00:00:00 – Intro
00:01:28 – Impact of nutrition on hormone health
00:02:19 – Most important daily nutrition habits for hormonal balance
00:06:52 – Samantha shares losing her period for 13 months
00:09:07 – Why healthy fats are critical for hormone production
00:09:52 – Advice for busy, under-fueled women not seeing results
00:12:07 – Sleep as the foundation for hormone balance
00:14:21 – Navigating sleep misalignment with partners
00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps)
00:18:11 – Must-have daily supplements for hormone support
00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies
00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis
00:30:14 – Lifestyle and food interventions for PCOS
00:33:10 – How muscle building & movement reduce inflammation
00:35:03 – Training without losing your period again
00:38:10 – Tracking ovulation & reading body signs
00:41:17 – Primary culprits for rising fertility challenges
00:42:27 – Why some women get pregnant after stopping IVF
00:44:42 – Egg quality vs quantity: what you can and can't change
00:46:12 – Lifestyle shifts that boost metabolic and egg health
00:52:52 – Preparing to try: what active women should do 1 year out
00:55:00 – How long before trying should you stop birth control?
00:56:02 – Using body cues + basal temperature to track cycles
00:58:06 – Most women only track after struggling: why that's too late
01:00:02 – Fertility testing & advocacy: when to seek help
01:02:39 – MTHFR gene: what it means for folate & pregnancy
01:04:02 – Methylated folate vs folic acid for birth defect prevention
01:05:23 – Miscarriage risks without proper folate supplementation
01:08:14 – Low progesterone and miscarriages: how it works biologically
01:10:33 – Inflammatory foods, sugar, and alcohol's role
01:13:00 – Removing toxins and endocrine disruptors at home
01:15:12 – Household changes to protect children's long-term health
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