The Female Health Solution Podcast

Latest Episodes:

687. Stress Is The Silent Killer - Here's What You Need To Know Dec 23, 2024

Show notes

"Quit crying about it, or I'll give you something to cry about."

Many of us grew up hearing phrases like this, dismissing our emotions as if stress were just a fleeting feeling. But what if I told you stress is not just "in your head" but a full-body experience that impacts every system you rely on?

Stress is our body's natural response to challenges, releasing cortisol to help us react and adapt. But unlike squirrels or deer, humans don't just "shake it off" after the danger passes. Our brains can perceive stress from thoughts alone—whether reliving a past trauma, dreading an upcoming meeting, or imagining a worst-case scenario. And our bodies respond as if the threat is real.

Here's how chronic stress shows up in the female body:

Hormones Out of Balance: Stress disrupts cortisol, leading to fatigue, poor sleep, and even weight gain.
Brain Fog: Stress shifts brain function, sidelining logical decision-making in favor of survival instincts.
Digestive Distress: Enzymes and motility change, impacting nutrient absorption and gut health.
Immune Dysfunction: Women are disproportionately diagnosed with autoimmune diseases—a likely connection to chronic stress.
Emotional Eating: Under stress, your brain craves sugars and salts for quick energy, driving unhealthy cravings.

Our culture often pressures women to manage everyone else's stress while ignoring their own. Is it any wonder so many women experience burnout, chronic fatigue, or unexplainable health symptoms?

The Good News:

You can rewire your response to stress. It starts with recognizing the signals your body sends and intentionally calming your nervous system. Tools like adaptogenic herbs (ashwagandha, maca, rhodiola - try this blend!) mindfulness practices, and even short meditations can work wonders.

Take it from one of my clients. She struggled with stress for over a decade, even after improving her diet and supplements. But when she committed to daily meditation, she lost over 5 pounds in just a few weeks—not because she ate less or exercised more, but because her body finally relaxed.

Stress is not "just a feeling." It's a cascade of physical responses that, left unchecked, can derail your health. The key is to give your body permission to REST.

Need stress support? FREE Shipping & 15% OFF with code: GIFT

https://nutritionforyourhormones.com/collections/all

686. How To Balance Progesterone (And Not Let The Luteal Phase Ruin Your Life) Dec 18, 2024

Show notes

Progesterone is your body's natural balancer. It counteracts estrogen, helps you sleep better, improves your mood, regulates your cycle, and even supports bone health. It's also key for the second half of your cycle (the luteal phase) and for overall balance and fertility.

But here's the catch: you must ovulate to produce progesterone. Stress, nutrient deficiencies, or imbalanced cortisol can throw your system off, making ovulation harder — and your progesterone levels plummet.

This is where my Progesterobalance Tincture comes in. With natural, time-tested ingredients like Vitex, red raspberry leaf, and Damiana, this tincture supports your body to:

▶ Regulate your cycle ▶ Reduce PMS symptoms (goodbye, cramps and clots!) ▶ Improve mood and sleep ▶ Balance progesterone levels naturally

Whether you're dealing with irregular cycles, perimenopause chaos, or just feeling off, this blend is a game-changer. And no — you're not broken. Your body just needs the right support!

Try Progesterobalance Tincture today — your hormones will thank you. FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle

*code must be applied at checkout - the discount cannot be applied after the purchase is made.

685. How To Balance Estrogen For More Energy And Weight Loss Dec 16, 2024

Show notes

Estrogen is like the ugly step sister who gets blamed for everything, but actually it's essential for women!

Yes, too much or too little will easily throw your body into a slew of uncomfortable symptoms, if you can get this hormone in balance, it can be a superpower.

Estrogen is a hormone primarily produced by the ovaries, although it's also made in smaller amounts by fat cells, adrenal tissue, and even neural tissue. It plays a central role in:

Puberty: Triggering the development of secondary sex characteristics.
Menstrual Cycle: Building the uterine lining to support fertility.
Bone Health: Supporting bone density and strength, essential for preventing osteoporosis.
Muscle Repair: Aiding in muscle repair and building.
Heart Health: Contributing to cardiovascular health by protecting blood vessels.
Brain Function: Crossing the blood-brain barrier to influence neurotransmitter production and cognitive health.
Skin, Hair, and Nails: Supporting the health of mucous membranes and connective tissues.

An imbalance in estrogen can lead to a variety of challenges:

Estrogen Dominance: Common in conditions like PCOS, endometriosis, and fibroids, excess estrogen can lead to weight gain, insulin resistance, and hormonal disruptions.
Low Estrogen Levels: Often caused by stress, restrictive eating, or menopause, this can result in low bone density, poor muscle recovery, and difficulty maintaining a healthy menstrual cycle.

Here's a fascinating (and frustrating) fact: fat cells produce estrogen. For those with excess adipose tissue, this can create a cycle of estrogen dominance, which can be challenging to break. On the flip side, rapid weight loss can release stored estrogen from fat cells, temporarily disrupting your cycle and causing symptoms like heavy periods or cramping.

Let's balance that estrogen:

Nutritional Support: Seed cycling and eating for your cycle can help regulate estrogen levels month after month.
Herbal Tinctures: Incorporating Eastern medicine herbs like estrogen-balancing tinctures during the first two weeks of your cycle and progesterone-supportive tinctures during the second two weeks can be game-changing.
Liver and Gut Health: Your liver and gut are responsible for processing and eliminating excess estrogen. A nutrient-rich diet and staying hydrated can support these pathways.
Stress Management: Chronic stress can disrupt hormone production. Practices like yoga, meditation, and adequate sleep can keep your hormones in check.

Hormones like estrogen don't operate in isolation. They're part of a dance with other hormones, like progesterone, which counterbalances estrogen. When your body's cycle is supported, magic happens: regular cycles, easier weight management, and improved overall health.

Need estrogen or progesterone support? FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle

684. Top Signs Of Adrenal Fatigue And What To Do About It Dec 11, 2024

Show notes

You may not be familiar with adrenal fatigue, but you probably know what it's like to experience extreme fatigue that no amount of coffee can fix.

Adrenal fatigue doesn't develop overnight. It's often the result of years of chronic stress, which can come from:

Trauma: Physical injuries, overexertion from exercise, or illness.

Toxins: Environmental pollutants, chemicals in cleaning products, or imbalances in your body such as high histamine levels.

Thoughts: Mental stressors like anxiety, overthinking, or unresolved conflicts.

You can actually test for adrenal fatigue! My favorite diagnostic tool is the DUTCH test (Dried Urine Test for Comprehensive Hormones), which measures free and bioavailable cortisol.

Repeat after me, "I'm not crazy. I'm not lazy. It's my hormones."

Here's what you can do to help:

Nutrition: Focus on nourishing your body with adequate protein, vitamins, and minerals. Chronic stress depletes your reserves, so replenishment is crucial.
Adaptogens: Herbs like ashwagandha, maca, rhodiola, and reishi can help regulate your stress response by balancing cortisol levels.
Sleep: Prioritize quality rest. Consistent sleep is vital for repairing your HPA axis. If your lifestyle involves irregular hours (like night shifts), it may require adjustments.
Stress Management: While it's easier said than done, finding ways to lower mental stress—through mindfulness, therapy, or support groups—can make a big difference.
Customized Support: Personalized supplements or tinctures may be recommended based on your test results.

Think of it as refueling a car running on empty; you need to fill the tank completely before expecting optimal performance.

If you think you are struggling with stress and cortisol issues, I'd love to help.

Apply for my most comprehensive testing and support here:

https://drbethwestie.com/jumpstart-program/

683. How Much Protein You Actually Need (& My Current Routine) Dec 09, 2024

Show notes

Ahhh the high protein craze - How much protein do women really need every day?

Let's talk about it! Plus, I'll share my own protein routine and how I manage to consistently meet my protein goals (even with a busy life).

Here's the truth: as women, especially during hormonal transitions like pregnancy, menopause, or high-stress periods, we need MORE protein to thrive.

A common starting point is to aim for 1 gram of protein per pound of *ideal* body weight, but this still might need some tweaks. Your needs may be higher if you're:

Highly active or strength training
Going through menopause (more on this in a bit)
Recovering from illness or high stress

Example: If you're 5'2" and 120 pounds (or that's your goal), 100–120 grams of protein per day is a good range. For women in menopause, your baseline may increase—what worked pre-menopause might not cut it anymore.

My Daily Protein Routine

I'm 6'2", moderately active, and aiming to build muscle. Here's what my day looks like to hit my goal of 170 grams of protein: (My range is anywhere from 170-190 grams)

Breakfast:
- Four eggs cooked in butter or avocado oil
- Toast with peanut butter & hemp seeds
- ~30 grams of protein
Mid-Morning Snack:
- Protein shake with 24 grams of protein
- Grass-fed collagen (adds 14 grams)
- ~40 grams total
Lunch:
- A can of tuna
- Side salad or veggies with cottage cheese
- ~40 grams
Snack Options:
- Greek yogurt with berries and honey (18–24 grams per serving)
- A plant-based protein bar (20 grams)
Dinner:
- Lean protein like venison, chicken, or fish
- Veggies and a side (e.g., sweet potatoes)
- ~40 grams

During menopause, your body requires more protein to maintain muscle mass, bone health, and metabolism. For instance, if you previously thrived on 100 grams daily, your new baseline might be 120 grams. Don't skimp here!

Let's boost it!

Protein pace: Eat protein every 2–3 hours.
Use shakes or bars to fill gaps when cooking isn't an option.
Prep protein-rich foods like hard-boiled eggs, Greek yogurt, or cottage cheese.

It doesn't have to be overwhelming - start by increasing your protein intake at one meal or snack each day and watch how your energy and strength improve.

Let's connect!

Facebook: https://facebook.com/drbethwestie

Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com

682. ADHD In Women And Natural Treatment Options Dec 04, 2024

Show notes

If you or someone in your life has ADHD you know it's like marching to the beat of your own drum.

As someone diagnosed at 16 (rare in the '90s), I've worked hard to implement and discover natural solutions for managing ADHD.

ADHD is often misunderstood, especially in women. While boys are traditionally diagnosed for being disruptive, girls can exhibit subtler signs, like "spacing out" or daydreaming. Your brain isn't broken; it simply works differently.

This mindset shift has been huge for me!

Here are some lifestyle changes I recommend:

Physical Activity: Movement fuels focus. Daily exercise—even as simple as a walk—can significantly improve concentration.
Sleep Hygiene: Quality sleep is essential for brain recovery. Sleep deprivation hits harder for those with ADHD.
Nutrition: Prioritize protein and healthy fats to stabilize energy levels and support neurotransmitter production.
Caffeine with Purpose: For many, a small dose of caffeine can actually enhance focus, especially during challenging phases of the menstrual cycle.

People with ADHD excel in short bursts of productivity. Build a schedule that includes:

Brain Breaks: Alternate between focused work and rest. Even a 10-minute walk or meditation can reset your mind.
Flexible Workspaces: If you can, design your environment to minimize distractions and suit your energy flow.

ADHD symptoms fluctuate with hormonal changes, especially during the menstrual cycle. Understanding your cycle and aligning your tasks with high-energy phases can make a huge difference. For example:

Follicular Phase (Days 1–14): Higher estrogen supports focus. Use this phase for detail-oriented work.
Luteal Phase (Days 15–28): With higher progesterone, energy may dip, making simpler tasks or creative work a better fit.

Check Your Dopamine Levels

ADHD often ties back to dopamine deficiency. Simple steps to boost dopamine include:

Engaging in activities that bring you joy.
Exploring natural supplements, like adaptogenic herbs, to support adrenal health.

Managing ADHD naturally is about tailoring your lifestyle to your brain's needs. It's a journey of trial and error, but the rewards—a focused, fulfilling life—are well worth it.

681. My Absolute Favorite Holiday Wellness Gifts Dec 02, 2024

Show notes

I have the best deals for you!

I know you are bombarded with holiday deals, so that's why I made this a simple, one stop shop with all my discount codes included.

Seriously, these are top-rated resources, companies, and wellness tools I absolutely love. My hormones, skin, and daily routine would truly not be the same without them. :)

Get the gift guide

My holiday guide includes:

1. Ryze Mushroom Coffee

Say goodbye to the jitters and hello to adaptogen-powered mornings! This instant coffee blend supports stress management and keeps you energized all day. Perfect for busy mornings or an afternoon pick-me-up during the holiday hustle.

2. Equip Grass-Fed Collagen & Protein Powders

Looking for glowing skin, stronger joints, and balanced nutrition? Equip's grass-fed collagen and protein powders are my go-to. Their collagen supports skin, hair, and nail health, while their colostrum gummies boost digestion and immunity—especially handy during flu season.

3. Red Light Therapy Panels & Masks

This is the ultimate self-care tool! Whether it's easing sore muscles, calming menstrual cramps, or improving skin health, red light therapy delivers results. I even use it on my dogs after a day of hunting adventures—talk about versatility!

4. Ultra Human Ring

For the health data enthusiast in your life, this biometric tracking ring monitors basal body temperature, heart rate variability, and more. Durable, sleek, and packed with functionality, it's perfect for anyone looking to optimize their wellness routines.

5. Mira Hormone Monitor

This at-home urine test tracks hormones like E3, progesterone, and LH. It's perfect for those trying to conceive, navigating perimenopause, or simply curious about their cycle.

6. Dutch Test

Dive deep into your hormone health with the gold standard of hormone testing. This dried urine test provides a comprehensive look at your hormonal balance and is a must-have for anyone focused on long-term health.

7. Nutrition for Hormones Tinctures

Support your cycle naturally with hormone-balancing tinctures like EstroBalance, Adrenal Balance, and Detox Support. These are perfect gifts for anyone looking to feel their best all month long.

8. Potential Power Nutrition Plant-Based Protein

This plant-based protein powder is a dream for those with sensitive digestion. With 24 grams of protein per serving and anti-inflammatory ingredients like turmeric and cinnamon, it's a pantry must-have.

Why Wellness Gifts Are the Best

These gifts aren't just thoughtful—they show you truly care about someone's wellness. Whether it's better sleep, glowing skin, or improved energy, each of these items adds value to daily life. And don't forget, it's okay to gift yourself a little something, too. 😉

Explore all the details and discounts in the holiday guide, and let's make this season the healthiest yet!

Get the gift guide

680. Cold Plunge, Red Light, Sauna... What Trends Are Worth It? Nov 27, 2024

Show notes

It's the time of year that we are bombarded with ads, discounts and products, and wellness trends are no exception!

So how do you decide which ones are worth your time and investment?

Here are some science-backed tools that actually work.

1. Sauna Therapy

A sauna—or heat therapy—has been used for centuries for its incredible health benefits, from improving circulation to enhancing recovery. Starting slow is key: if you're new, begin with low temperatures (e.g., 110°F for 5 minutes) and gradually increase. Regular sauna sessions can:

Help with detoxification.
Soothe muscle and joint pain.
Improve sleep by supporting body temperature regulation.

Whether you use a traditional sauna or a red-light sauna, the benefits can be life-changing. Bonus: pair it with a hot bath for a sleep-enhancing routine.

2. Cold Therapy

Cold plunges and showers are trending, but proceed with care—especially if you have thyroid or adrenal issues. Cold therapy boosts circulation, immune health, and metabolic function, but jumping into extremes can do more harm than good. Start small:

End your shower with cool water for 10–20 seconds.
Gradually build tolerance before considering ice baths.

For women, balance is key: avoid excessive cold exposure, especially if you're working on hormone health or fertility.

3. Gua Sha

Gua sha tools have been used for thousands of years in Eastern medicine to improve lymphatic drainage, reduce tension, and enhance scar tissue healing. While social media hypes gua sha for sculpting the jawline, its real power lies in its therapeutic benefits.

4. Red Light Therapy

Struggling to get enough sunlight? Red light therapy mimics the benefits of natural light, supporting:

Reduced inflammation.
Improved skin health.
Cellular repair and energy production.

Invest in a high-quality device, and use it consistently. It's an upfront cost, but over time, it pays off for the entire family—even pets!

5. Sound Therapy

While newer on the wellness radar, sound therapy—including singing bowls and frequency machines—has ancient roots. These tools:

Help calm the nervous system.
Support vagus nerve stimulation.
Promote relaxation and mental clarity.

Perfect for grounding during stressful times, sound therapy offers a holistic way to reset your system.

As a thank you to my listeners, I'm offering 15% off + free shipping all of my supplements and tinctures with code: GIFT

Happy Shopping: https://nutritionforyourhormones.com

679. My Current Supplement Routine for Energy, Focus and Hormone Balance Nov 25, 2024

Show notes

As a female health practitioner I often get asked, "What's YOUR current supplement routine?" Well, here it is—a breakdown of what I'm currently using to support my health, hormones, and overall wellness.

I recently completed an updated DUTCH hormone test (results pending—stay tuned for an update!), but for now, this is my baseline regimen:

Daily

AdrenalBalance Tincture (Once daily, sometimes twice):
- Why I use it: Helps manage stress and keeps my system regulated during life's busy moments.
- Key Ingredients: Ashwagandha, maca, rhodiola, reishi, kava kava, and valerian—designed for balance, not sedation.
- Bonus: I double up on stressful days to stay grounded.
Cycle-Specific Tinctures:
- EstroBalance: Supports estrogen regulation during days 1–14 of my cycle.
- ProgesteroBalance: Promotes warmth and hormonal support during days 15–28, featuring cayenne for a warming effect.
- How I use them: A single dose under the tongue, timed with my cycle.

Seasonal supplements

Beef Liver Capsules: A nutrient powerhouse packed with natural vitamins and minerals.
Vitamin D: A winter must-have for mood, immune support, and overall vitality (hello, Minnesota winters!).

For Better Sleep (When Needed)

Sleep Support Tincture:

Why I love it: Combines hops flower, lemon balm, valerian, and chamomile to help me wind down naturally—no melatonin needed.
How I use it: A small dose before bed, adjusting as needed for the perfect relaxation level.

Workout-Specific Support

Creatine (Pre-workout): Supports lean muscle building and recovery.
Branched-Chain Amino Acids (Post-workout): Essential for rebuilding muscle tissue, boosting metabolism, and improving energy.

Why Tinctures?

I've streamlined my routine to avoid the overwhelm of popping 20+ pills daily (been there, done that). Tinctures offer:

Customizable dosing.
Easy absorption.
Minimal hassle!

This simple yet effective routine keeps me feeling my best. I'll share updates once my DUTCH test results come in and my protocol shifts!

P.S. Keep an eye out for some big holiday discounts coming next week! If you're unsure where to start, I'm happy to help. 😊

678. Is There Really a Nature's Ozempic? Nov 20, 2024

Show notes

There's a lot of buzz about "Nature's Ozempic" lately. Let's talk about it!

Ozempic, a GLP-1 receptor agonist, mimics a hormone your body naturally produces to regulate appetite, blood sugar, and digestion. It's effective for many people, but it's not a cure-all. Once you stop using it, you might find yourself back at square one unless your body is equipped to maintain those benefits on its own.

While there's no single "Nature's Ozempic," there are ways to support your body in naturally optimizing GLP-1 production and improving your metabolism.

Focus on Gut Health: Your gut is central to metabolic health, nutrient absorption, and detoxification. Here's how to nurture it:
Increase Fiber Intake: Fiber acts as a prebiotic, feeding the good bacteria in your gut. Aim for fiber-rich foods like vegetables, fruits, legumes, and whole grains.
Add Probiotics and Fermented Foods: Yogurt, kimchi, sauerkraut, or a high-quality probiotic can help maintain a healthy gut microbiome.
Test for Sensitivities: Food sensitivities can wreak havoc on your gut. A simple test can help identify triggers (like almonds for one of my clients!) and reduce inflammation.
Manage Inflammation: Chronic inflammation can impair your gut and metabolic health.
Boost Protein Intake: Protein is essential for muscle maintenance, metabolism, and satiety. Ensure every meal includes a healthy source like lean meats, eggs, tofu, or legumes.
Test and Target: One of the best tools I recommend is the DUTCH test. It evaluates not only your hormone levels but also adrenal function, cortisol patterns, and gut health markers. This personalized approach helps you uncover underlying issues and make focused, effective changes.

What About Supplements Like Berberine?

Berberine, a plant-based compound, is often compared to medications like metformin for its effects on blood sugar regulation. While it's helpful for some—especially women with PCOS—it doesn't necessarily cause extreme weight loss.

Many women I've worked with have used GLP-1 medications, only to regain weight or face metabolic challenges after stopping.

If you're ready to take control, start with the basics: gut health, inflammation management, and nutrient support. And if you haven't had a DUTCH test or it's been a while, now's the time to get one.

Click here to order your DUTCH test

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Female Health Solution Podcast

Related Podcasts

Links

Stay Connected