The Fueled & Free Podcast

Latest Episodes:

32. Follicular Phase | Cycle Syncing Series, Optimizing Nutrition, Fitness + Productivity With Your Cycle Mar 06, 2024

Show notes

I’m excited to be back with the next part of our menstrual cycle series, which is featuring the follicular phase!

The follicular phase is actually the longest part of the menstrual cycle, and it’s laying the groundwork for ovulation. In this episode, I’m discussing the 3 key hormones during this phase, why body temperature is such a fantastic tool to use with your menstrual cycle, how your energy, productivity, and libido are affected during the first part of your cycle, optimizing your nutrition so your body is fueled and functioning well, and more.

Something that has helped me immensely over the last couple of years is cycle syncing. While I know this can feel overwhelming and may seem too complicated for some, it’s actually helped me to feel more in flow with my body, and my life. I want to encourage you to take what you need from this episode, and make the necessary changes that make sense for you and YOUR season of life. You’re never ‘stuck’, and when you’re willing to learn and implement new strategies to support your health, you’ll be amazed at the peace and ‘flow’ that takes place in your own life!

Episode Recap:

My honest thoughts and personal experience with cycle syncing + advice if you’re wanting to practice cycle syncing in your own life {2:24}
What the follicular phase is, and what actually happens during this time {4:40}
The 3 primary hormones that are active (and the key roles they play) during the follicular phase {5:50}
Why your body temperature is an incredible tool to utilize with your menstrual cycle + how it’s affected during the first half of your cycle {11:20}
How your energy is affected during the first half of your cycle {15:46}
Navigating intimacy, exercise, and socialization during the follicular phase and leading up to ovulation {20:00}
How to best ‘fuel’ and optimize your nutrition during the follicular phase {22:37}
The process of estrogen detoxification that needs to happen in the body + foods that are supportive of detoxification {27:43}
Beneficial sources of fiber-rich foods to consume during the first half of your cycle {32:31}
Being mindful of your caffeine intake during the first half of your cycle {33:59}

**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.

Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode32

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

31. Root Canals, Cavities, Fluoride, and Reversing Hashimoto's with Katie Decker Feb 28, 2024

Show notes

The world of dental and oral care may seem pretty straightforward to most of us, because we’ve never known it to be anything else. However, today’s guest, Katie Decker, has had quite the health journey..with her teeth. While Katie isn’t a dentist, she has experienced an array of issues with her teeth, which led her down a major dental and oral health research rabbit hole. Katie hasn’t been afraid to share her research and findings publicly, which has definitely sparked some controversy online (especially from dentists).

Katie and I talk about her initial decision to have multiple root canals removed, and her eventual diagnoses of both hypothyroidism and Hashimoto’s disease. We also dive into the impact of heavy metal in your mouth and throughout your body, the down and dirty details of fluoride, cavities, and root canals, simple ways to best support your teeth and overall dental health, finding a dentist who’s actually aligned with your unique goals and plan for your dental health, and more.

Episode Recap:

Katie’s sudden realization that she needed to have her root canals extracted, and what’s transpired for her since making that decision {5:40}
Why you’re like a ‘walking antenna’ for EMF when you have a great deal of heavy metal in your mouth, body, etc. {12:57}
The history surrounding the usage of metal fillings in dentistry + the origination of Mad Hatter disease {14:05}
Using the SMART Amalgam Removal Technique when you’re ready to remove your dental fillings {20:00}
Ways you can support your overall detoxification and immune system during the heavy metal removal process from your mouth and body {23:40}
The down and dirty details of what fluoride + how it impacts iodine and your thyroid {26:48}
Katie’s journey with both a hypothyroidism and Hashimoto’s diagnosis + how these impacted her health going forward {30:22}
The controversial topic of iodine + the iodine-loading test {34:22}
Katie’s experience with completely going off her thyroid medication {38:45}
The process of finding a dentist who’s open to change + aligned with you and your goals regarding YOUR unique dental health {40:32}
Why there’s such a big push to remove wisdom teeth + the increased usage of palate expanders in kids {46:03}
What cavities really are + the usage of silver diamine {47:38}
Why root canals are NOT a long-term solution + their connection to the adrenals {52:27}
Finding an optimal ‘flow’ with your day to day schedule and making time for your non-negotiables {1:00:48}
The endless benefits of muscle mass on your body, especially as you age {1:08:00}

Complete show notes (including all links and resources I mentioned in this episode):
https://margaretpowell.com/podcast/episode31

Connect with Katie on Instagram @simply.well.katie

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

30. Luteal Phase | Menstrual Cycle Series Feb 21, 2024

Show notes

I’m excited to kick off a four part series all about the menstrual cycle!

Your menstrual cycle is SUCH an important topic to really dig into and understand, because it’s a key indicator of your overall health. Today’s episode is going to cover the luteal phase in detail, which is the phase that leads up to your period. I’m discussing more about progesterone’s role in the luteal phase, the luteal phase defect, how factors like exercise, nutrition, stress, and toxicity really impact the luteal phase, optimizing your work and calendar to support yourself during this time, and more.

While it’s totally okay to not love every part of your cycle, I do believe that knowledge is power, and it can make a big difference when you know what’s happening throughout each phase. If you’re someone who really struggles during the luteal phase, it may be time to dig into your gut and hormone health, mineral deficiencies, and any other issues that are plaguing you. You don’t need to feel like a hot mess and suffer alone - my team and I would love to help you, so make sure to check out our website (linked below) and apply today!

Episode Recap:

What the luteal phase is + when it happens in your cycle {3:12}
What actually happens during the luteal phase + how progesterone really comes into play here {4:05}
The length of your cycle in regards to when your period starts {5:27}
How the luteal phase defect can point to underlying imbalances that really need to be addressed {5:59}
Factors that can really affect the luteal phase {7:22}
One of the major reasons WHY I dove into the functional health space {9:15}
How stress really affects the luteal phase {11:11}
Why nutrition is such an important piece of the puzzle when it comes to our cycle and overall health {12:27}
The impact of certain types of exercise, medications and perimenopause on the luteal phase {14:17}
What happens if you’re exposed to a lot of toxins and your body isn’t detoxifying well {17:16}
How you can ‘hack’ your luteal phase with supportive exercise and nutrition habits {18:06}
How to optimize your luteal phase when it comes to your work schedule, productivity, and calendar {26:55}

Complete show notes (including all links and resources I mentioned in this episode):

https://margaretpowell.com/podcast/episode30

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

29. Thriving Through Perimenopause + Midlife with Adrien Cotton Feb 14, 2024

Show notes

Facing the perimenopause gauntlet can feel like an uphill battle, with symptoms that disrupt our daily grind and test our resilience. Our guest, Adrien Cotton, gets real with us about the struggles and victories she’s faced as a mom of twins and small business entrepreneur, and how she’s used her experience to empower and educate women through midlife and beyond.

Adrien is a speaker, certified fitness and nutrition coach, menopause expert, and wellness coach. She's a mother of teenage twins and creator of the program MASTER Menopause Now!

Adrien and I chat about perimenopause - when it typically starts, common symptoms that are present with it, what the different stages look like, and more. We also talk more about her Wellness Wheel approach that supports perimenopausal women trying to juggle allll the responsibilities for themselves and their families, building simple and sustainable wellness habits when you’re in your forties and beyond, and more.

Even if you’re not yet in perimenopause or menopause, you will eventually be, and chances are, you know someone who already is. Adrien had SO much value to share in this episode, and I know it will be an incredible pep talk for you to listen to!

Episode Recap:

Adrien’s journey from her high-leverage professional careers into the health and fitness industry, and how that led her to work with women in menopause {3:34}
When perimenopause begins, how long it typically lasts, and 4 common symptoms that present with perimenopause for most women {8:53}
When you’re officially in menopause {11:40}
Why you really can’t predict what perimenopause will look like for you {13:07}
Adrien’s experience with having twins at age 40 + dealing with both perimenopause and postpartum depression at the same time {16:50}
The three stages of perimenopause {18:56}
Using the spokes of the Wellness Wheel to balance self-care + all of the other responsibilities in your life as a perimenopausal woman {20:08}
Diet culture’s influence on women + the current healthcare system’s way to typically ‘treat’ patients {25:52}
Understanding that what/how much you need to eat is unique to YOU + learning to add in food, instead of always taking away {30:13}
Starting small with the Wellness Wheel spokes to build simple, sustainable habits {35:00}
Reframing how you view the ‘it’ when it comes to exercise and fitting IT into your already full schedule {39:34}
The power that comes from filling your bucket first {47:12}

Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode29

Connect with Adrien on Instagram @adrienmcotton

Learn more about working with Adrien by visiting her website (share about discount code for listeners)

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

28. Cold Plunging, How I Approach Cold Exposure, Determining If It’s For You, and Hacks for Improving Sleep Feb 07, 2024

Show notes

Cold plunging is a hot topic / subject on social media lately and so I wanted to share my personal insights on the wellness trend as someone who has been doing it pretty consistently for over 2 years.

I’m also touching on some of my favorite “hacks” for improving sleep, and discussing my unfiltered thoughts on THC gummies for sleep.

Before you begin incorporating anything new into your health routine, you NEED to make sure you have a solid foundation first, and have truly fine-tuned your habits. If you’ve been curious about cold plunging, how to improve sleep, and other hacks that can really impact your energy and sleep, this is an episode you won’t want to miss!

Episode Recap:

My personal journey with cold plunging {1:36}
The many incredible benefits to cold plunging {11:49}
The concept of building ‘stress resilience’ + how cold plunging really helps with this {14:30}
How cold water exposure dramatically helps calm the Vagus nerve {20:55}
Reasons why cold plunging may NOT be the best option for you {23:09}
Signs to look for if you think your metabolism may need some support {25:49}
The length of time that’s beneficial for cold plunging {30:27}
White fat vs. metabolically-active brown fat {32:38}
Ideal times of day for cold plunging {34:58}
THC products + how it can affect your sleep {36:41}
Lowering EMF devices in your bedroom/sleep space {41:23}
Some of my current favorite bedtime hacks to improve sleep {43:10}
How Yoga Nidra can help you wind down at night + aid in more restful sleep {44:35}

Complete show notes (including all links and resources I mentioned in this episode):

https://margaretpowell.com/podcast/episode28

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

27. Protein: why it’s so important, how much should you eat, strategies to increase your protein intake, and eating protein for fat loss Jan 31, 2024

Show notes

The #1 macronutrient that most of us are under-eating is protein. In this episode I’m sharing the many reasons why protein matters so much, the vital role essential amino acids play, protein’s impact on cognitive and mental health, how to determine the amount of protein YOU should be consuming, my go-to protein sources, and more. Ultimately, if you’re chronically under-eating protein for long periods of time, this will negatively impact your metabolism - plain and simple.

If you’re someone who struggles with eating enough protein or you feel confused on how much protein you should be eating, this episode is for you!

Episode Recap:

WHY protein is so important {2:02}
The vital role essential amino acids play in your body + how to get more of them into your diet {4:20}
How protein intake massively affects your hunger {8:49}
Protein and its impact on overall cognitive and mental health {11:06}
Signs you are lacking in protein {13:47}
How much protein an adult woman should be consuming + how to specifically figure yours {14:32}
Simple ways to add more protein to your plate, and how that can look {21:42}
Navigating protein powders + how to find the best quality whey, casein, and more {23:19}
Key factors to keep in mind if/when you choose to consume pea protein {30:25}
My go-to sources for protein options within my meals and snacks {33:12}
The importance of having and following a plan to hit your protein goals {37:53}
Plant protein vs. animal protein + plant-based food options to help you better achieve your protein intake {40:14}
Common mistakes that can happen with increased protein consumption + how the role of fiber really comes into play {43:43}

Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode27

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

26. Gut Health 101: Part 2 Jan 24, 2024

Show notes

I’m excited to be back with part 2 of our 2 part episode series on gut health! In case you missed part 1, make sure to check out last week’s episode all about the gut and digestive process, signs of poor gut health, the gut brain connection, how it affects your immune system, common gut health issues we see in our practice, and more!

For this episode, I’m diving into some of the major reasons WHY people experience poor gut health. We’re diving into how antibiotics affect your gut, birth control, your diet, stress, toxicity and more. I’m also sharing some very easy to incorporate gut-healing strategies you can begin doing right away to improve your digestion, and answering some FAQs from my Instagram community.

These episodes were LONG overdue for me to cover, because gut health is definitely one of my favorite topics to deep dive into. I hope you found this information helpful, and feel more confident when it comes to optimizing your gut health in your everyday life!

Episode Recap:

The high sugar, low fiber diet, or what I like to call “the 90s kid diet” + its impact on us and our gut health {3:20}
The benefits of short-chain fatty acids, aka SCFAs + what can enhance the production of these {5:51}
IG question: “Why do certain foods tend to make you have mood swings?” {7:03}
How chronic stress can affect gut health and lead to increased inflammation {9:04}
What really happens when you regularly take antibiotics {12:32}
How a sluggish liver and gallbladder play a pivotal role in overall gut health {15:24}
The toxicity from heavy metals on your gut health over time {18:39}
The connection between your oral microbiome and your gut {23:46}
The significant impact of birth control {25:17}
Your diet’s role in maintaining a healthy gut + a variety of food ideas to integrate into your diet {31:02}
Gut-healing strategies that you can incorporate into your everyday life and positively impact your metabolism {39:34}
Answering questions received from my Instagram community {49:06}

Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode26

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

25. Gut Health 101: Part 1 Jan 17, 2024

Show notes

Hey there - happy 2024! I’m excited to be back with the podcast and get to geek out on one of my favorite topics – gut health. Today’s episode is part 1 of a 2 part series, gut health 101. We’re diving into the gut and what the process of digestion looks like, signs of poor digestion, how your gut and immune system are connected, common gut health issues we see in our practice, and more.

Our gut affects SO many things (probably way more than you think), and addressing the root cause of your specific symptoms is incredibly important. I’d love to hear how this episode helped you, and don’t forget to come back for part 2 of this series next week!

Episode Recap:

The digestive process, explained {3:49}
Signs of digestive dysfunction and poor gut health {6:43}
Why not all inflammation is bad + the key differences between acute and chronic inflammation {8:09}
How your immune system is greatly impacted by your gut {9:54}
The gut-brain connection + what the gut microbiome is {11:11}
How to know if your gut is healthy and/or if you need to utilize gut testing {13:05}
Common gut health issues we see in our practice {14:25}
What ‘leaky gut’ is + symptoms and major contributors {16:42}
What SIBO is + symptoms, treatment and more {20:24}
How candida shows up in the gut {27:01}
The major root cause of acid reflux (aka GERD), and how to support healthy levels of stomach acid {33:51}
What H-pylori is, how it’s transmitted, and how to tackle it {39:35}
How parasites can show up in and affect the gut {42:30}

FULL SHOW NOTES (including all links and resources I mentioned in this episode):
https://margaretpowell.com/episode25

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

24. Why Moving Is A Top Life Stressor, Reflections on 2023, and Why We Left PA for FL Dec 06, 2023

Show notes

Hey hey! A little bit of a life update // personal reflections episode sharing more behind the scenes of why we relocated our family from Pennsylvania to Florida, what the process has really been like, realizations of just how darn stressful moving is, and more!

This time of year has me feeling a bit reflective on 2023, so I’m also sharing some encouragement for you as you gear up for a transition into 2024!

We will be back in early January with more new episodes!!

Episode Recap:

Our recent life-changing move + how I’ve been on auto-pilot and in ‘hustle mode’ to get ALL the things done over the last few months, and what I’m doing to regulate myself post moving
Why we chose to move
A few things I’m incorporating into my regular routine that have been very healing and restorative for me
Some big realizations I’ve had since moving
My reflections from 2023 + my thoughts and encouragement for you in whatever season you’re currently in

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode24

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

23. Estrogen Dominance & the Link to PMS Symptoms, Weight Gain & Gut Issues, Root Causes + Where to Start to Fix It Oct 25, 2023

Show notes

Did you know that at least 80 percent of women deal with some kind of hormonal imbalance during their lifetime?? If you’ve ever experienced annoying symptoms like acne, brain fog, unexplained weight gain, and low libido, to even more serious symptoms like endometriosis and fibroids, excess estrogen may be the culprit.

In today’s episode, I’m giving you a crash course on estrogen dominance and how this can show up in your body. We’ll talk more about the different kinds of estrogen, root causes of estrogen dominance, how your gut health is connected to estrogen dominance, ways to balance estrogen + progesterone, and much more.

Episode Recap:

The 411 on your endocrine system
The 3 different forms of estrogen
Symptoms that may present with estrogen dominance
The various root causes of estrogen dominance
How our gut health influences estrogen
The connection between fibroids and estrogen
Reducing toxic load including xenoestrogens + how it affects your hormones
The connection between your liver + estrogen
What testing to consider
Why you should NOT try to DIY your way out of estrogen dominance with “hormone balancing” supplements
Simple things you can begin doing today to reduce estrogen dominance and inflammation

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode23

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

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