The Fueled & Free Podcast

Latest Episodes:

52. How Circadian Rhythm, Cortisol + Iron Overload Affect Blood Sugar with Isaac Pohlman Nov 20, 2024

Show notes

Today’s episode features Isaac Pohlman, also known as the Diabetes Dietitian.

Isaac Pohlman is a Registered Dietitian with a Master’s degree in public health and nutritional sciences. He was inspired to pursue nutrition after developing a series of health issues during his high school and college years, including type 1 diabetes, hypothyroidism, and hormonal imbalances. He weaves much of his personal experiences into his business, which has become the foundation for how he helps his clients.

Isaac is a wealth of knowledge when it comes to all things blood sugar, and is passionate about helping people get to the root cause of their blood sugar issues. Whether you’re currently experiencing blood sugar dysregulation, metabolic dysfunction, or you’re simply looking to live a more balanced lifestyle, this is an episode you won’t want to miss!

Episode Recap:

Isaac’s journey of experiencing a myriad of health issues as a teen and young adult, to becoming the ‘diabetes dietitian’ {2:15}
Why so many people are struggling with blood sugar issues today {12:07}
How the various forms of light impact blood sugar + the critical roles that melatonin, cortisol, and leptin play {15:42}
Continuous glucose monitors (CGMs) + what you should *actually* pay attention to if you’re regularly experiencing blood sugar issues {22:00}
Common habits to implement that can regulate & optimize blood sugar levels {25:50}
Why metabolic dysfunction often accompanies blood sugar issues {30:09}
Certain personality types that often struggle with blood sugar issues {31:38}
Carving out time & really prioritizing stress management {33:28}
Considerations to keep in mind with GLP-1 medications {38:14}
The use of metformin + the effects of excessive iron in the body {43:01}
The ‘blanket recommendation’ for iron during pregnancy {49:42}

**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:

Check out the full show notes HERE
Connect with Isaac on Instagram @isaacpohlman
Check out Isaac’s quiz: 10 Simple Questions to Pinpoint What’s Causing Your Blood Sugar Issues
Learn more about working with Isaac 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

51. Do These Things BEFORE Stressing About Supplements + Lab Testing Nov 13, 2024

Show notes

You may think taking high-quality supplements and drink mixes are going to fix your frustrating health symptoms, but, that’s just NOT the case!

In today’s episode, I’m talking about what you actually need to do before stressing about supplements + lab testing. I’m diving into factors like the importance of really cleaning up your diet and prioritizing 3 solid meals/day, taking a mindful & moderate approach to your caffeine and (especially) alcohol consumption, the major impact of poor sleep habits and excessive technology usage, and more.

If you’re at a place where you have these key, foundational pieces locked in, but you don’t want to continue DIY-ing your health, functional lab testing could be your next, best step. Getting real, clear data on yourself can be super motivating for you to take action + actually see improvements.

Our team would be honored to walk with and provide you with a strategic approach to tackle your symptoms, so you truly CAN optimize your health and well-being. You can apply to work with us in our 1-1 Deep Dive Program - we would love to get you to a place of healing AND thriving!

Episode Recap:

Why cleaning up your nutrition first is SUPER important + how to do so {2:16}
Prioritizing 3 square meals/day + what this can look like {5:53}
Reducing your caffeine + alcohol intake {12:13}
Addressing your sleep habits & phone usage {24:42}
Your relationship with regular movement {30:31}
When lab testing IS something you should do {32:25}

Links & References:

Check out the full show notes HERE
EWG.org
Opal - the #1 screen time app
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

50. Q&A: Thyroid Meds, Does Joint Pain = Autoimmune?, Juggling Motherhood + Work, Weight Loss While Breastfeeding Nov 06, 2024

Show notes

I can’t believe it, but we’ve reached the 50th episode of the Fueled & Free podcast!!

This feels like an incredible accomplishment, and to celebrate, I wanted to do a fun Q&A style segment. These are a variety of questions that came from my Instagram community, and I’m excited to cover them in more detail here.

If you resonate with these questions asked and you know it’s time to dive into your own frustrating health symptoms, I want to remind you that your LAST chance to apply to work with us in our 1-1 Deep Dive Program for 2024 is November 11th. Our team would love to help you with a personalized roadmap of what YOUR body needs, so you can *finally* step into the new year with more peace and clarity!

Whether you’ve been a dedicated, long-time listener of the podcast, or this is your first episode, I’m TRULY honored to have you here. Cheers to many more!

Episode Recap:

Getting off Synthroid (thyroid) medication {1:19}
Factors that greatly influence the thyroid {5:30}
Navigating the sudden onset of joint pain + what an autoimmune condition is & how this could be connected {9:38}
Tips for managing stress as a working mom with young children + why certain careers may not be ideal for you in motherhood {20:08}
Trying to lose weight while breastfeeding {32:35}

Links & References:

Check out the full show notes HERE
Episode 40: Understanding Hypothyroidism and Its Connection to ADHD, Gut Health, Toxic Exposure and Chronic Stress
Episode 13: Summer Transitions and Rhythms with Wynne Elder
Check out Cronometer
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

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

Show notes

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 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:

Check out the full show notes HERE
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

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

Show notes

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?

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!

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:

Check out the full show notes HERE
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

Show notes

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

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}

COMPLETE SHOW NOTES for links & references mentioned in episode: https://fueledandfree.com/podcast/episode47

Connect with Courtland on Instagram @courtland.nall

Connect with me on Instagram @margaretannpowell

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

Show notes

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}

COMPLETE SHOW NOTES for links & references mentioned in episode: https://fueledandfree.com/podcast/episode45

Connect with me on Instagram @margaretannpowell

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

Show notes

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.

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.

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}

COMPLETE SHOW NOTES (including all links and resources mentioned in this episode): https://fueledandfree.com/podcast/episode45

Connect with me on Instagram @margaretannpowell

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

Show notes

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

COMPLETE SHOW NOTES for links & references mentioned in episode: https://fueledandfree.com/podcast/episode44

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

Show notes

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.

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

COMPLETE SHOW NOTES for all links & resources mentioned in episode: https://fueledandfree.com/podcast/episode43

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

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