The Fueled & Free Podcast

Latest Episodes:

72. Why I Stopped Drinking Alcohol, the Sober Curious + Cali Sober Movement & How GLP-1s are Influencing Alcohol Consumption May 14, 2025

Show notes

Today’s episode is a long time coming, and it’s regarding something that’s really shifting in our culture right now: alcohol.

I’m diving into my personal journey with alcohol and growing up around addiction, the rise of the sober curious movement (especially with millennials and Gen-Zers), the significant impact on women’s health, why more people are turning to cannabis / THC, and more.

Alcohol no longer serves me; I’ve personally made the decision to quit it, and I’m consciously breaking a multi-generational cycle of alcohol dependance.

I hope this episode empowers you to look at what’s really serving you (and what’s not). You deserve to live a healthy, vibrant, and aligned life!

Episode Recap:

My early exposure to alcohol + how I’ve continually reevaluated my relationship with it {4:58}
Why alcohol was the one thing I justified keeping in my routine {9:56}
My “sober curious” journey & realizing I no longer need alcohol {11:52}
Benefits I’ve noticed since quitting alcohol {17:09}
How alcohol impacts women’s health in their 30s & 40s {21:42}
The generational shift as younger people move away from alcohol {29:21}
How increased cannabis use is affecting alcohol consumption {31:22}
Downsides to regular THC use {33:46}
Getting honest about why you’re really using cannabis & THC + my personal experience {35:54}
The surprising connection between GLP-1 medications & alcohol cravings {41:16}
How the media constantly glamorizes alcohol {44:00}

Links & References:

Full show notes HERE
It Didn’t Start With You by Mark Wolynn
The Naked Mind by Annie Grace
We Are the Luckiest by Laura McKowen
The Chalene Show with Chalene Johnson
Oura Ring discount for 10% off
Ep. 68 | Microdosing GLP-1s / Semaglutides: A Tool for Reducing Inflammation, Weight Loss & Insulin Resistance
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Book a free clarity call HERE
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.

71. The Overlooked Signs of Insulin Resistance in Women 35+ May 07, 2025

Show notes

Insulin resistance is one of THE most overlooked root causes of fatigue, stubborn weight, cravings, brain fog, mood swings, and more. And yet…most women don’t even know it’s happening in their bodies.

I’m diving into why insulin resistance is more than a blood sugar problem, subtle signs that show up for women in midlife (and are often ignored), root causes to insulin resistance, why the conventional medical approach tends to miss the mark, and more.

You’re not lazy, you’re not broken, and you’re not a failure! You ARE missing crucial pieces of the puzzle though, and that’s where our team can help. We’re currently accepting new clients for May and June 2025 in our 1:1 program, and we would be honored to support you on your healing journey!

Episode Recap:

Why blood sugar issues are skyrocketing + why this impacts women 35+ even MORE {1:28}
Sneaky symptoms of insulin resistance that are often ignored {4:38}
What traditional labs might miss with insulin resistance + why the conventional approach falls short {7:08}
Key functional ranges for fasting glucose, A1C & insulin + why ‘normal’ doesn’t mean optimal {11:02}
Root causes of insulin resistance {14:59}
Conventional approaches to ‘fixing’ your insulin & blood sugar issues {21:53}
Building meals that stabilize blood sugar + increase metabolic flexibility {23:26}
Strategically using GLP-1s {25:00}
Client success story using a personalized + functional healing plan {26:48}

Links & References:

Check out the full show notes HERE
Grab your FREE Perimenopause guide
Ep. 27 | Protein: why it’s so important, how much you should eat, strategies to increase your protein intake, and eating protein for fat loss
Ep. 68 | Microdosing GLP-1s / Semaglutides: A Tool for Reducing Inflammation, Weight Loss & Insulin Resistance
Ep. 55 | The PCOS-Thyroid Connection: What You Need to Know + Advocating for Proper Blood Panels
Ep. 10 | Empowering Women with PCOS: Understanding Symptoms, Diagnosis, and Holistic Treatment Options
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Book a free clarity call HERE
Send us an email at fueledandfreepodcast@gmail.com

70. Is Chasing the "Root Cause" Keeping You Stuck? Apr 30, 2025

Show notes

Today’s episode topic is one that may feel a little uncomfortable, but it’s something I see time and time again in the holistic and functional health space: the obsession with finding the root cause.

I’m diving into why healing doesn’t always follow a linear path, how it looks when you get caught up in trying to ‘fix’ yourself and obsess over every.single.thing, why leaning into self-awareness can be the most powerful tool in your healing journey, and more.

You might never find that elusive ‘root cause’, but that’s okay! It doesn’t mean that you’re broken - your progress still matters, even when it’s not showing up on a lab test.

If you're ready for personalized support that’s rooted in guidance (not judgment), our 1:1 program might be the next step for you. We’re currently accepting new clients for May 2025, and would LOVE to walk alongside you on your healing journey!

Episode Recap:

Why symptoms aren’t random, but actually key messengers from your body {5:16}
Common archetypes of women who tend to get ‘stuck’ in their healing {11:56}
Why doing everything right doesn’t always mean feeling your best {21:51}
How self-awareness can shift everything on your healing journey {29:32}
Realizing that you may never find THE root cause + why this is okay {36:40}

Links & References:

Check out the full show notes HERE
Root cause protocol with Morley Robbins
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Book a free clarity call HERE
Send us an email at fueledandfreepodcast@gmail.com

69. Mastering The Mundane With ADHD Mom Coach Amy Hann Apr 23, 2025

Show notes

ADHD can show up in ways we don’t always expect - especially for moms juggling the everyday demands of parenting, career, personal growth, and everything in between!

Today’s episode features Amy Hann, the creator of Master the Mundane, an online community and course designed specifically for moms with ADHD. Amy is the master of ALL things ADHD (she was diagnosed at age 5), and her personal story is deeply rooted in neurodiversity.

If you’ve ever wondered what ADHD really looks like for women in everyday life, this is a must-listen episode. Remember - you are your OWN advocate, and it’s important that you have grace and compassion for yourself on this journey!

Episode Recap:

Amy’s lifelong journey with ADHD + how it’s shaped her role as mom, partner & educator {3:08}
How to tell the difference between ADHD in women vs. “mom brain” or burnout {4:52}
Benefits of getting an ‘official’ ADHD diagnosis {7:25}
How ADHD presents in women compared to men or children {9:08}
Moving away from comparing yourself & family to neurotypical families {15:30}
How building consistency with daily habits can support your ADHD brain {19:27}
Simplifying your routine & schedule by focusing on 3 daily tasks {23:16}
Outsourcing where needed {29:21}
Understanding that you’re NOT alone if you’re feeling overwhelmed & stretched thin in your day-to-day life {31:55}
Finding a safe & supportive community + advocating for yourself {34:47}
How hormonal shifts in perimenopause can greatly impact ADHD {37:24}
Exploring natural & holistic tools that complement medication for a more ‘balanced’ approach {40:35}

Links & References:

Check out the full show notes HERE
Connect with Amy on Instagram @activatedadhdmama
Learn more about Amy by visiting her website
Check out Amy’s book, Master the Mundane (releasing Sept. 2025)
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Book a free clarity call HERE
Send us an email at fueledandfreepodcast@gmail.com

68. Microdosing GLP-1s / Semaglutides: A Tool For Reducing Inflammation, Weight Loss, & Insulin Resistance Apr 16, 2025

Show notes

Today’s episode topic is a LONG time coming, and it’s something that is both intriguing + triggering: GLP1’s and semaglutide peptides.

I’m diving into the nitty gritty on GLP-1s peptides & how they *actually* work, and the concept of microdosing GLP-1s. I’m also discussing naturally-occurring GLP-1s vs. medications like semaglutide and tirzepatide, how peptides positively affect inflammation, insulin resistance during perimenopause, common myths and ‘fear mongering’ surrounding GLP-1s, and more.

If you’ve ever felt torn about GLP-1 medications, you’re NOT alone. It’s important to realize that these aren’t just another ‘quick fix’, and personalization is key here!

If you’re struggling with the unique metabolic storm that is perimenopause, learn more about how our team can help you HERE. We would love to support you with your metabolic and hormone health so you can heal + THRIVE in your everyday life!

Episode Recap:

Understanding GLP-1s + how they work {4:22}
‘Naturally’ occurring GLP-1s vs. prescription GLP-1s {6:20}
Factors that contribute to lowering your body’s natural GLP-1 {9:01}
Supporting & boosting your body’s natural GLP-1 production {13:03}
Why GLP-1s can be key in perimenopause + how these can support insulin resistance and lowering inflammation {16:14}
Common myths & fears surrounding GLP-1s {18:17}
Microdosing GLP-1s + how we’ve supported clients in this process {24:55}
Why microdosing GLP-1s can support hormonal & metabolic shifts during perimenopause {35:38}
Why GLP-1s aren’t a one-size-fits-all & personalization matters {39:44}
Options for getting GLP-1s prescribed for you {43:36}

Links & References:

Check out the full show notes HERE
Join my upcoming free estrogen workshop HERE
Ep. 25 | Gut Health 101: Part 1
Ep. 26 | Gut Health 101: Part 2
Ep. 44 | Should you still eat if you’re not hungry? Low appetite, hunger cues, how cortisol, your gut + blood sugar connects with your appetite.
Studies and references, data google doc
Order GLP 1 peptides through EllieMD (a telehealth provider).
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Book a free clarity call HERE
Send us an email at fueledandfreepodcast@gmail.com

67. Estrogen Dominance In Perimenopause: Why You’re Bloated, Gaining Weight, Moody, & Have Heavy Periods Apr 09, 2025

Show notes

If you’re in your late 30s or 40s and you’ve been struggling with issues like bloating, brain fog, unmanageable PMS, weight gain, and more, today’s episode is for YOU.

I’m breaking down the typical signs + symptoms of estrogen dominance, cycle changes that can affect your estrogen & progesterone levels during perimenopause, why root causes like hormonal birth control may be a MAJOR contributor to your hormonal imbalances, and more.

I want you to know you’re not crazy, you’re not lazy, and you’re definitely NOT alone in feeling this way. Perimenopause can feel like a chaotic and confusing time, but it’s vital that you get the support YOU need so you can regain control of your health, and show up fully in your life!

Episode Recap:

Signs + symptoms that point to estrogen dominance & hormonal imbalances {4:02}
The ‘typical’ process with healthcare providers & conventional treatments when navigating estrogen dominance {6:27}
Cycle changes in your 30s & 40s that lead to estrogen & progesterone imbalances {9:39}
Root causes of estrogen dominance + hormonal imbalances {11:12}
The biggest contributors to estrogen dominance {16:34}
Why progesterone hormone replacement therapy isn’t *always* the best option {19:10}

Links & References:

Check out the full show notes HERE
Join my upcoming free estrogen workshop HERE
Ep. 23 | Estrogen Dominance & the Link to PMS Symptoms, Weight Gain & Gut Issues, Root Causes + Where to Start to Fix It
Ep. 61 | Supporting Progesterone in Perimenopause + Why Optimal Progesterone Matters
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

66. Spring is the Season for Detox and Cleansing Winter Stagnation + Why Histamine Issues Are Worse in the Spring Apr 02, 2025

Show notes

Spring is upon us, but this season is sooo much more than blooming flowers and warmer days. It’s a time of profound energetic shifts that your body FEELS, before your mind even catches on.

I’m chatting about spring from both Traditional Chinese Medicine (TCM) and biblical perspectives. This transition from winter to spring brings a variety of changes to your mood, energy, and physical health.

Spring is definitely a time for emotional ‘cleansing’. It shows us that we don’t have to stay stuck, because healing and growth IS possible.

I hope you choose to shed the stagnation of winter, nourish your mind and body, and step into the vibrant renewal that is spring!

Episode Recap:

Shifting from the stillness & death of winter into the energy & new life of spring {3:40}
Spring’s ‘liver energy’ + how this can look in your everyday life {7:59|
Signs of liver ‘stagnation’ + embracing change & new beginnings {14:04}
Histamine intolerance + how estrogen & DAO enzyme impact histamines {16:52}
High histamine foods {22:28}
Foods + beverages that are helpful with detoxing {25:23}
Strategies to support spring detox + stimulate lymphatic drainage {26:56}
Supplements that can help with detoxing {31:59}
The emotional ‘cleansing’ you may be feeling during spring {33:12}
Journal prompts you can use {36:37}

Links & References:

Check out the full show notes HERE
Ep. 53 | Castor Oil Packs for Liver Detox, Thyroid, and Skin
Check out Fullscript for therapeutic, professional grade supplements
Magnesium flakes
Loose leaf nettle tea
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

65. Hot Flashes and Night Sweats, WTF is Going On?! Mar 26, 2025

Show notes

One of the MOST uncomfortable symptoms that every woman will experience (at some time or another) are…hot flashes.

The good news is - you’re NOT powerless to hot flashes and night sweats! I’m breaking down what’s *really* going on when you experience a hot flash, hormonal shifts and imbalances that lead to these during perimenopause, how lifestyle adjustments, supplements, and hormone replacement therapy (HRT) can help, and more.

While hot flashes and night sweats are very common, they don’t have to be a ‘normal’ part of your life, either. These are a symptom of something deeper that is out of balance within your body.

If you’re ready to stop guessing and take a personalized, root-cause approach to your hormonal symptoms, learn more about how our team can support you HERE. It’s time to take back control, because perimenopause doesn’t have to suck!!

Episode Recap:

What’s *actually* happening within your body when you experience a hot flash {2:16}
Hormonal shifts that can lead to hot flashes or night sweats {3:18}
Ways to reduce hot flashes & night sweats + support your body as a whole {5:51}
Adjusting your routine & lifestyle to manage cortisol levels {8:55}
Preventing muscle loss & significantly reducing hot flashes with consistent strength training {13:48}
Acupuncture’s unique ability to regulate body temp + decrease hot flashes naturally {16:51}
Supplements & herbs that can help with hot flashes & night sweats {18:58}
Using bioidentical HRT to effectively treat & control hot flashes {22:32}

Links & References:

Check out the full show notes HERE
Ep. 61 | Supporting Progesterone in Perimenopause + Why Optimal Progesterone Matters
Ep. 63 | Should You Test Your Hormones Before Starting Hormone Replacement Therapy (HRT)?
Femmenessence MacaHarmony supplement
Connect with me on Instagram @margaretannpowell
Learn more about working with our team by visiting our website
Send us an email at fueledandfreepodcast@gmail.com

64. Why Minerals Matter in Perimenopause + How to Avoid the Midlife Mineral Crash Mar 19, 2025

Show notes

Today’s episode is covering a topic that can be a major game-changer for your health: MINERALS!

Minerals are one of those things I’m super passionate about, but they tend to be overlooked in the holistic health space. They’re often the missing piece to so many frustrating health symptoms for women, and these imbalances show up even MORE in midlife.

I’m breaking down what the ‘midlife mineral crash’ is, how your hormones and digestion are impacted by mineral imbalances, invaluable insights the hair tissue mineral analysis (HTMA) can provide, ways you can start replenishing your minerals ASAP, and more.

Taking a root-cause, holistic approach that is specific to YOU is vital. Our team can support you with our 1:1 Program, 90 Day Powerful Peri Protocol, or with 1-time functional testing. It’s time to address your minerals and replenish any deficiencies so you CAN thrive in midlife & beyond!

Episode Recap:

Questions to ask yourself if you think you may have mineral imbalances {1:48}
Why the mid-life ‘mineral crash’ is affecting so many women {4:03}
The critical role that hormones play in your mineral status {6:37}
How digestion issues may be linked to poor mineral absorption {10:32}
Subscribing to restrictive dieting & eating processed foods {11:08}
How overhydration affects your mineral imbalances {14:18}
Misconceptions about the HTMA {18:21}
Client case study + the key part minerals played in her protocol {19:59}
2 options for accessing testing with our team {24:41}
3 action steps you can begin implementing TODAY {27:02}

Links & References:

Check out the full show notes HERE
Join the 90 Day 1:1 Program, Powerful Peri Protocol HERE
Learn more about Functional Lab Testing with our team
Grab the Fueled & Free Minerals Guide
Sea salt recs: crucial four sea salt, Redmond’s sea salt
Protein powder recs: EQUIP (click link for 15% off), Promix.
Ep. 23 | Estrogen Dominance & the Link to PMS Symptoms, Weight Gain & Gut Issues, Root Causes + Where to Start to Fix It
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

63. Should You Test Your Hormones Before Starting Hormone Replacement Therapy (HRT)? Mar 12, 2025

Show notes

If you’re in the trenches of perimenopause, you may be thinking about testing your hormones - especially if you’re considering hormone replacement therapy (HRT).

I’m diving into how to know if you *really* need hormone testing before starting HRT, the ‘broader picture’ that's happening within your body, key blood markers to test, how to access testing without a provider, and more.

If your lab levels are ‘normal’, but you couldn’t feel further from ‘normal’, don’t allow that to be your story. Perimenopause doesn’t have to suck!

Our 1:1 Program, 90 Day Powerful Peri Protocol, is the program for women 35+ who want to lose weight, improve sleep, energy & mood. We take a root-cause, holistic approach that is individualized to YOU!

Episode Recap:

Current changes I’m experiencing in perimenopause {2:01}
Why there isn’t one ‘magic bullet’ that’s going to solve all of your problems in perimenopause {6:10}
Key bloodwork markers to test {11:23}
My current rec for accessing blood testing {13:46}
Why you may want hormone replacement therapy {19:56}
The DUTCH test + the value of the HTMA {21:54}
Options for accessing HRT without your provider {24:52}
The dynamic nature of perimenopause + why utilizing HRT is proactive for your longevity {29:54}

Links & References:

Check out full show notes HERE
Join the 90 Day 1:1 Program, Powerful Peri Protocol HERE
Check out Function Health to access blood testing.
Thrive Lab, Raena Health for HRT prescriptions.
Institute of Bioidentical Medicine (IOBIM)
Ep. 45 | Mastering Midlife, Perimenopause, and Aging to Thrive with Maria Claps & Kristin Johnson
The Great Menopause Myth by Kristin Johnson and Maria Claps
Happy Healthy Hormones by Dr. Daved Rosensweet
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

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