The Fueled & Free Podcast

Latest Episodes:

62. Why Gut & Digestion Changes During Perimenopause + Bloating, Constipation, Reflux, and What to Do About It Feb 12, 2025

Show notes

If you’re in your mid/late 30s, 40s, or even 50s, you’ve probably noticed some annoying changes with your gut health. Maybe you’re struggling with more bloating, constipation, food sensitivities, or you can tell your digestion is just ‘off’.

It’s not just in your head - unfortunately, your gut can change pretty drastically during perimenopause.

I’m diving into the fascinating connection between your gut and fluctuating hormones, what gut changes you may experience during perimenopause, how histamine intolerance, weight changes, and blood sugar issues can present, and more.

I know this time into perimenopause can feel overwhelming, but there ARE solutions for supporting and healing your gut. That’s where our team can step in!

🎉 Our 1:1 Program, 90 Day Powerful Peri Protocol, is open for enrollment for March 2025! This is a program for women 35+ who want to lose weight, improve sleep, energy & mood. By taking a functional approach & utilizing testing for both your gut AND hormones, we can pinpoint what areas of YOUR body need specific attention.

Episode Recap:

How interconnected your gut & hormones really are {1:25}
Common gut changes experienced during perimenopause {5:22}
Histamine intolerance during perimenopause {7:27}
Weight gain & blood sugar issues during perimenopause {11:15}
Ways you can successfully support your gut thru perimenopause {15:00}

Links & References:

Check out the full show notes HERE
Join the 90 Day 1:1 Program, Powerful Peri Protocol HERE
Ep. 61 | Supporting Progesterone in Perimenopause + Why Optimal Progesterone Matters
Check out Fullscript for therapeutic, professional grade supplements
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.

61. Supporting Progesterone in Perimenopause + Why Optimal Progesterone Matters Feb 05, 2025

Show notes

Progesterone is a crucial hormone that provides a myriad of health benefits; it impacts your menstrual cycle, mood, sleep, and much more.

I’m diving into ALL things progesterone in this episode. We’ll uncover why progesterone depletion occurs, telltale signs of low progesterone, testing your progesterone levels, key nutrients and supplements to add into your routine, and more.

🎉 Our 1:1 Program, 90 Day Powerful Peri Protocol, is open for enrollment! This is a program for women 35+ who want to lose weight, improve sleep, energy & mood. This isn’t just another diet program, we incorporate functional lab testing to help pinpoint what areas of YOUR body need specific attention and equip you to work with your hormones, not against them!

Also - I plan to do a future, deep dive episode on bioidentical hormone replacement therapy, so stay tuned for that!!

Episode Recap:

Why achieving the ‘Goldilocks’ hormone levels is unique to every woman {3:13}
The only time that robust amounts of progesterone are made + looking at the ‘big picture’ of your hormones {4:33}
Factors that lead to decreased ovulation & progesterone production {6:30}
Why progesterone is SO much more than *just* a fertility hormone {10:17}
The estrogen + progesterone balance explained {12:33}
The DIM supplement {14:45}
Signs and symptoms of low progesterone {17:46}
Testing your progesterone vs. going solely off of your symptoms {23:10}
Options for testing progesterone levels {25:08}
How to naturally support progesterone production {27:07}
The crucial role nutrition plays + top nutrients that help support progesterone production {34:12}
Targeted supplements that can help with progesterone production {40:21}

Links & References:

Check out the full show notes HERE
Join the 90 Day 1:1 Program, Powerful Peri Protocol HERE
Get the Fueled & Free Minerals Guide HERE
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
Ep. 10 | Empowering Women with PCOS: Understanding Symptoms, Diagnosis, and Holistic Treatment Options
Ep. 59 | Are you in Perimenopause? Are You Prepared for What’s to Come?
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

60. Why You’re Gaining Weight in Perimenopause Jan 29, 2025

Show notes

You’ve probably noticed that it’s harder to lose weight in perimenopause. You may be feeling ‘fluffy’, and your clothes aren’t fitting as well. Weight gain feels inevitable, and unfortunately, what you did in your 20s or early 30s to combat this just won’t cut it anymore.

I’m diving into WHY you’re gaining weight in perimenopause, and practical solutions to help you work through this. Major hormonal shifts with progesterone, estrogen, and testosterone greatly impact your metabolism, sleep, and overall energy.

If you’re struggling with symptoms of hormonal imbalance, weight gain and more, I invite you to learn more about our brand NEW 1:1 program, 90 Day Powerful Peri Protocol. We would love to provide you with strategic, tailored support during perimenopause, and get you to a place of feeling healthy, strong, and confident again!

Episode Recap:

The biological component with women and fat storage + the role stress plays {4:17}
Hormonal changes that occur during perimenopause {6:22}
‘Cortisol belly’ + other impacts of cortisol dysregulation on the body {10:09}
What's behind your metabolism ‘‘slowing down’ as you age {13:44}
Why muscle loss can happen during perimenopause {18:41}
How inflammation negatively affects muscle health + the rate of muscle loss {20:33}
Why it IS more difficult to maintain a healthier lifestyle during perimenopause {21:49}
The #1 thing you need to incorporate if you’re struggling with your weight or body composition {29:23}
Cleaning up your diet + paying closer attention to your nutrition {36:32}
Using gut testing to check for low stomach acid, pathogens & more {38:19}
Getting on a consistent + personalized supplement routine {39:30}
Hormone replacement therapy recs {40:58}

Links & References:

Check out the full show notes HERE
Join the 90 Day 1:1 Program, Powerful Peri Protocol HERE
Ep. 57 | 2025 Wellness Trends, Longevity, Peptides + GLP 1’s, Red Light Therapy, Infrared Sauna, and Hormone Replacement Therapy / HRT
Ep. 23 | Estrogen Dominance & the Link to PMS Symptoms, Weight Gain & Gut Issues, Root Causes + Where to Start to Fix It
Ep. 59 | Are you in Perimenopause? Are You Prepared for What’s to Come? What’s ACTUALLY Happening with Your Hormones in Your Mid/Late 30s and 40s
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

59. Are You in Perimenopause? Are You Prepared for What's to Come? What’s ACTUALLY Happening with Your Hormones in Your Mid/Late 30's and 40's Jan 22, 2025

Show notes

Today’s episode kicks off a multi-part series focused on…perimenopause!

I’m breaking down why key hormones like estrogen and progesterone significantly fluctuate, why ovarian function tends to go a bit ‘offline’, how stress levels can exacerbate symptoms, what happens when your adrenal glands and thyroid take a ‘hit’, and more.

There’s no getting around this perimenopausal transition, BUT, it doesn’t have to be absolute hell, or something you’re bound to suffer though!

Our Fueled & Free team would be honored to walk alongside you + help you thrive during perimenopause and beyond. Learn more about working with us HERE!

Episode Recap:

Why you should be testing your hormones and checking blood work at LEAST 1x/year once you’re in your mid to late thirties {3:07}
Results from MY recent Dutch test {5:24}
What the transition into menopause *actually* looks like {9:13}
Hormonal changes during puberty + why perimenopause is like a ‘second puberty’ {16:07}
The importance of supporting your hormones post-birth control {22:42}
Why your ovarian function is like a WiFi signal + the impact on progesterone {25:32}
What the second phase of perimenopause looks like + why estrogen may fluctuate dramatically during this time {28:15}
How stress disrupts hormonal communication during perimenopause + the critical role the adrenals play {32:13}
Why a ‘sluggish’ thyroid can result during perimenopause {34:02}
Why your perimenopausal experience does NOT have to be miserable {35:12}
3 categories that women typically fall into when struggling with perimenopause {37:20}
Accepting the fact that change IS coming + embracing change & supporting yourself {42:07}

Links & References:

Check out the full show notes HERE
Ep. 43 | Our experience with mold exposure this summer, supporting your body during mold exposure, symptoms of mold illness
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

58. Client Case Study: Healing Chronic Bloating, Gas, Low Energy and Food Confusion with Functional Lab Testing Jan 15, 2025

Show notes

Have you been curious about functional testing, and wonder if it’s the path you should pursue to optimize your health? If so, today’s episode is for you!

I’m sharing my insights on what the hair tissue mineral analysis (HTMA) and GI map stool tests can reveal, the 4 crucial macro minerals, parasites and how they affect hormones, the root-cause approach we used to heal this client’s gut and hormones, and more.

If you’re constantly dealing with debilitating gut and hormonal symptoms, your body needs support. Taking a root-cause approach with a game plan tailored to what YOU need is vital, and that’s exactly what we do at Fueled & Free Nutrition!

Our brand new, 8 week Jump Start program can help you begin this process, and be on your way to feeling strong, healthy, and confident. We want to help you say goodbye to your hormonal symptoms, and take back your health - for GOOD!

Episode Recap:

Why this particular client sought out functional testing {1:22}
The importance of stress management techniques + finding a ‘wind-down’ routine that works for you {4:55}
What the HTMA test can show + the 4LOWS pattern {8:56}
How the 4LOWS pattern affected this client’s gut and hormones {15:45}
What the GI map stool test digs into + taking caution with parasite cleanses {18:23}
Why a person’s symptoms matter + the role the whole wellness questionnaire plays {23:41}
Details of this client’s unique protocol {27:33}
The 4 R protocol used to heal the gut {29:35}

Links & References:

Check out the full show notes HERE
Water filter options: AquaTru, Clearly Filtered
Check out Whole Practice
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

57. 2025 Wellness Trends, Longevity, Peptides + GLP 1’s, Red Light Therapy, Infrared Sauna, and Hormone Replacement Therapy / HRT Jan 08, 2025

Show notes

To kick off 2025, I wanted to dedicate an episode to the popular health ‘trends’ that seem to be shaping the future of wellness. I’ve been entrenched in the holistic health space for about a decade now, so I’ve seen a lot!

One of the biggest (and more recent) shifts in the health space is the focus on longevity and biohacking tools. I’m sharing my thoughts on well-known wearable devices like the Oura Ring, the transformative benefits of red light therapy and infrared sauna, why GLP-1s and peptides can aid in more than weight loss, finding a ‘flow’ versus rigidity with your routines, and more.

If you’re ready to tackle frustrating hormonal symptoms and experience true healing in 2025, you can learn more about working with our team HERE - we would love to support you in this way!

Episode Recap:

My personal journey in the holistic health & wellness space {0:57}
The current, major focus on longevity + mainstream biohacking tools {4:38}
How devices like the Oura Ring, red light therapy & infrared sauna are helping more people ‘hack’ their health & feel their best {5:38}
The hot topic of cold-plunging {12:27}
The fascinating usage of GLP-1s and peptides outside of weight loss {15:07}
The increase in tech ‘wellness’ platforms for HRT + more {22:13}
Why people are pursuing Integrative wellness with more individualized approaches {27:05}
Finding more ‘flow’ with your routines vs. rigidity and ‘all or nothing’ {32:14}

Links & References:

Check out the full show notes HERE
Ep. 28 | Cold Plunging, How I Approach Cold Exposure, Determining If It’s For You, and Hacks for Improving Sleep
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

56. From Perfectionism To Presence, Navigating Holiday Stress, Wintering, and Romanticizing The Mundane with Life Coach Beka Gaskin Dec 18, 2024

Show notes

Today’s episode features a returning guest, Beka Gaskin!

Beka Gaskin is a trauma-informed nervous system coach. She supports high-achieving women to nurture their inner selves and break free from the grind. Beka is a good friend and someone I worked with previously; it was truly a life-changing experience!

This time of year can be joyous, but it can also bring up a LOT of stress, overwhelm, and anxiety. Beka and I discuss a variety of topics in this episode, like the never-ending societal pressures to perform and present ‘perfect’ images (especially as women) during the holiday season, the power of co-regulation, and much more.

Beka is deeply insightful and encouraging; I believe you’ll find today’s conversation to be very comforting, and honestly, a breath of fresh air during this season. I hope it leaves you feeling more grounded and connected as we wrap up 2024!!

Episode Recap:

Getting caught up in so much ‘perfection’ during the holiday season + the ‘triggers’ that lead to even more stress {3:42}
Understanding that trauma is NOT a one-time event {11:03}
The performance & perfectionism tendencies that plague so many of us + choosing to strive for ‘presence’ instead {12:27}
Masculine vs. feminine energy {22:05}
Why there isn’t anything ‘wrong’ with anger + what this really means {24:29}
What ‘romanticizing’ parts of your day looks like + ‘self-mothering’ {26:40}
The concept of ‘wintering’ + a different perspective on intimacy {32:15}
Why loneliness pops up more when you’re surrounded by people {35:15}
Addressing self-sabotage and ‘self-protection’ during the holidays + the key connection between co-regulation and self-regulation {43:06}
Why both therapy AND coaching are crucial for personal growth {48:32}

Links/Resources mentioned:

Check out the full show notes HERE
Ep. 8 | Regulating the Nervous System with Beka Gaskin
Connect with Beka on Instagram @bekagaskin
Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

55. The PCOS-Thyroid Connection: What You Need to Know + Advocating for Proper Blood Panels Dec 11, 2024

Show notes

Both PCOS (polycystic ovarian syndrome) and hypothyroidism are affecting women globally, yet they often remain undiagnosed. These are disorders we often see in the clients we work with, but they usually receive very little guidance from their providers on how to navigate them.

Remember - there is a reason why dysfunction is happening within your body. If you’re tired of dealing with PCOS, thyroid, or other frustrating hormonal symptoms, I highly encourage you to book a call with our team HERE.

We want to help you get to the root cause by finding what YOUR body needs, and ultimately, experience true healing on your journey!

Episode Recap:

The types of people PCOS & hypothyroidism affect globally {2:31}
How Hashimoto's thyroiditis impacts women with PCOS differently {3:38}
Certain criteria that can help diagnose PCOS {5:07}
Signs & symptoms of hypothyroidism + specific bloodwork to get done {9:43}
Symptoms that may be present in someone with both PCOS + hypothyroidism, but aren’t ‘typical’ for PCOS by itself {14:33}
Functional labs to pursue if you’re struggling with PCOS and/or thyroid issues + how we support our clients with treatment {16:59}
Ways to support your thyroid while navigating PCOS {23:55}

Links & References:

Check out the full show notes HERE
Episode 52 | How Circadian Rhythm, Cortisol + Iron Overload Affect Blood Sugar with Isaac Pohlman
Episode 10 | Empowering Women with PCOS: Understanding Symptoms, Diagnosis, and Holistic Treatment Options
Episode 40 | Understanding Hypothyroidism and Its Connection to ADHD, Gut Health, Toxin Exposure and Chronic Stress
Episode 23 | Estrogen Dominance & the Link to PMS Symptoms, Weight Gain, & Gut Issues, Root Causes + Where to Start to Fix It
Episode 53 | Castor Oil Packs for Liver Detox, Thyroid, and Skin
Episode 20 | Why Loving Your Liver is Key to Balanced Hormones
Access free thyroid blood chemistry cheat sheet here
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

54. The Scoop on Protein Powders: Whey vs. Casein, Collagen, Protein Shakes, Ingredients to Beware Of, & Ways to Up Your Protein Intake Dec 04, 2024

Show notes

Today’s episode is covering all things protein powders and protein shakes!

Protein powders and shakes are super popular (and convenient in our non-stop, hustle world today), but they’re not all made equally. If you’ve been wondering whether or not you should incorporate a protein powder or shake into your routine + want to know what to look for in a powder, this episode is for you!

I’m diving into the different types of protein powders, and popular brands like Fairlife, Premier, and Chobani Complete. I’m also sharing the often hidden ingredients + additives in protein shakes to be aware of, benefits to adding a protein shake to your diet, how to incorporate protein powders & shakes into your everyday life, and more.

Make sure to check out some of my go-to recs for protein powders, shakes and more (some discount codes included) in the Links & References section below!

Episode Recap:

Various types of protein powders + how they compare to each other {2:12}
My thoughts on Stevia + other added sweeteners in foods & drinks {11:09}
Why you may be struggling to digest whey and/or dairy {13:50}
Ingredients + additives in popular protein powders & drinks to be mindful of {17:26}
Using protein powders & drinks as a meal replacement vs. as a supplement in your diet {25:23}
Convenience of + practical tips for incorporating protein products into your daily life {31:34}

Links & References:

Check out the full show notes HERE
Episode 27 | Protein: Why it’s so important, how much you should eat, strategies to increase your protein intake, and eating protein for fat loss
Get 10% off Perfect Supplements Grassfed Collagen Powder
Get 15% discount on Equip protein powder + collagen powder
Promix protein
My favorite stainless steel shaker bottle
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

53. Castor Oil Packs For Liver Detox, Thyroid, and Skin Nov 27, 2024

Show notes

Curious about castor oil packs and wonder whether or not you should be using them?

Castor oil packs are a therapeutic tool that really anyone can use, and something we recommend to pretty much all of our clients.

In today’s episode, I’m giving you a ‘crash course’ about castor oil packs. I’m diving into the therapeutic benefits and why they’re especially helpful for liver detoxification, why castor oil is pretty unique, how to incorporate castor oil into your health routine, and more.

Whether you’re a seasoned user or you’re new to using castor oil packs, I know this episode will be valuable as you navigate your wellness journey!

Episode Recap:

What a castor oil pack is + how to properly prepare one {1:42}
Understanding that using castor oil packs will provide more ‘subtle’ results over time, not instantaneous {3:21}
Being mindful of the material you’re using with your castor oil pack {5:56}
Where castor oil is sourced from + WHY it’s so special {7:03}
How often to incorporate castor oil packs into your routine {11:11}
How long you should wear castor oil packs + the benefits of using binders {15:57}
What to look for in a high-quality castor oil {21:55}
Therapeutic benefits of using a castor oil pack over your thyroid {22:51}
Important considerations + practical tips for using castor oil packs {24:31}

Links & References:

Check out the full show notes HERE
My Amazon Storefront
Castor oil pack options
Basic binder to use with castor oil pack
Ep. 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

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected