The Fueled & Free Podcast

Latest Episodes:

22. Simple Strategies to Fix Fatigue & Increase Your Energy Oct 18, 2023

Show notes

If you’re someone who struggles with low energy and fatigue most of the time, you’re definitely not alone. While it’s normal to have days when you’re just not feeling as energetic, constantly feeling tired isn’t normal.

In today’s episode, I’m diving into some key areas of your life that can impact your energy levels, like your daily activities, nutrition habits, blood sugar, sleep hygiene, and more. Certain supplements can absolutely help (I have several favorites I’ll share with you in this episode), and I believe there’s a time and place for them in your routine.

Give this episode a listen for some pointers on how to start troubleshooting low energy. With just a few tweaks this can make all the difference in how you feel day to day!

Episode Recap:

Evaluating what your movement (outside of scheduled workouts) looks like on a daily basis
Are you being proactive with your nutrition versus being in a more ‘reactive’ state with your eating habits?
How blood sugar instability may be impacting you
Hydration and how dehydration may be affecting you
Evaluating your sleep hygiene & screen time

**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.

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode22

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

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

21. PRIORITIZING DRAINAGE & DETOX HABITS - Heather Germaine on dry brushing, coffee enemas, parasite cleanses, cold plunging & more Oct 11, 2023

Show notes

We have my friend and colleague, Heather Germaine, on to chat all things drainage & detox tools! This is the episode for the wellness babes like us who are fascinated with parasite cleansing, dry brushing, castor oil packs, coffee enemas, cold plunging, etc.

Heather and I are diving into the nitty gritty when it comes to detox and drainage tools - how (and when) to incorporate these things into your wellness routine. We both believe it’s extremely important to prioritize some of these tools and strategies in your health routine!

Episode Recap:

Heather’s background as certified personal trainer, to then stepping more into the functional holistic health space to help more women
Heather’s personal experience with shingles and using Western medicine, to then utilizing functional testing to dive in and find out the root cause of her symptoms
The power of regulating your nervous system by cold plunging
Implementing detox habits like dry brushing, castor oil packs, red light therapy, and more into your wellness routine over time
Trying coffee enemas for the first time and how they can truly help the colon detoxify + create more balance in the body
Full moon parasite cleanses, and what’s involved before and after doing them
How Heather is supporting her hormone health in her forties and beyond + how hormone replacement therapy (HRT) may be beneficial

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode21

Connect with Heather on Instagram

Connect with me on Instagram @margaretannpowell

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

20. Why Loving Your Liver is Key to Balanced Hormones Oct 04, 2023

Show notes

In today’s episode, I’m excited to dive into one of our vital organs that doesn’t always get the attention it deserves- the liver. The liver performs SO many key functions within the body - supporting our hormones, regulating our metabolism, supporting blood sugar and detoxing, just to name a few.

Our liver can easily become overburdened which is why it’s important to recognize the signs and symptoms that point to a sluggish, struggling liver. I’ll be sharing more about testing that can assess your liver health, as well as beneficial foods, supplements, and tools for you to support your liver health.

Episode Recap:

Why the liver is like the ‘general’ of the body
Key functions of the liver
Signs you may be dealing with a sluggish liver and your liver needs support
What types of things can over burden the liver
How the liver actually detoxifies
The best types of foods and herbs to incorporate into your diet to truly support your liver
Supplements for optimal liver health
Tools and modalities you can incorporate for your liver
Types of testing to assess your liver health

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode20

Connect with me on Instagram @margaretannpowell

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

19. Why You’re Feeling Stuck With Your Health: It Might Be Time to Evaluate Your Environment, Your Career & Your Thoughts Sep 27, 2023

Show notes

Have you ever felt like you’re doing all of the ‘right things’ when it comes to your health, but your body just doesn’t seem to be responding in the ways you want it to? Maybe you’re focusing on your nutrition, movement, supplementation, sleep but you’re still dealing with unwanted health symptoms? It’s not fun to be in this place, and I know how frustrating it can be.

If you’re in a place of feeling stuck today, I want to share some insights on why you may not be getting the breakthrough you’re hoping for.

Episode Recap:

Not addressing sources of your toxins
When your career is not conducive to a healthy lifestyle
When your mindset and perspective is not focused on healing, and you’re only focused on what is going wrong in your body, and your life
Learning to envision a life where you’re thriving, and not being held back by your health symptoms

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode19

Connect with me on Instagram @margaretannpowell

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

18. Using Functional Labs to Optimize Your Health & Find the Root Cause of Your Symptoms Sep 20, 2023

Show notes

In this episode, I dive in and share what you need to know about functional lab testing!

It’s no secret that the world of functional lab testing has gained more popularity and is more common than it was even just a few years ago. As more are becoming aware of the functional side of health and not just masking symptoms with medications, functional lab testing can be incredible for pinpointing what areas of your body need support.

As a Functional Diagnostic Nutrition Practitioner (FDN-P), I use functional labs to help my clients who are dealing with issues like PCOS, endometriosis, food sensitivities, infertility, insulin resistance, thyroid issues, and more.

Functional lab testing often utilizes your hair, saliva, stool, and urine to help catch dysfunction as early as possible so it can be corrected, and bring your body back into a balanced and optimized state.

There are key differences between functional labs and the standard blood work that you get at your doctor’s office. I explain the differences in this episode!

Episode Recap:

What functional labs are, and the goals of utilizing them
Specific types of functional labs to consider
An important difference between urine and saliva tests
When you should do functional lab testing
How often you should do functional lab testing
Questions to ask yourself as a ‘check-in’ to see how you’re really doing

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode18

Connect with me on Instagram @margaretannpowell

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

17. Mold Exposure and Mold Toxicity Symptoms, Detoxing from Mold, and Getting to the Root Cause with Nicole Ritter Sep 13, 2023

Show notes

I’m very excited to have my friend and colleague, Nicole Ritter, on the podcast today!

Nicole Ritter is a Functional Diagnostic Nutrition Practitioner (FDN-P), board certified holistic health practitioner, certified holistic nutritionist, and certified health and life coach. Yes, she’s definitely got a LOT of credentials, and is truly a wealth of knowledge!

Episode Recap:

Nicole’s history of dealing with multiple health issues as a child + her personal experience with mold
Important signs and symptoms to look for if you suspect mold is causing you issues
What to do if/when you find mold in your environment
How mold in your food can impact your health
Actionable steps to take if you’re concerned about mold exposure, and specific testing you can do
How you can best support your body and health if you can’t immediately remove yourself from your ‘moldy’ environment
What can happen if you don’t do a specific mold detox or protocol after being exposed, and you’re in a mold-free environment
Key markers to look for on an HTMA and GI map to indicate mold
What optimal support can look like during a detox and drainage period, and why this is important to do BEFORE starting a mold or gut protocol
How long a mold protocol will typically last + what to do if you’re not responding well to the protocol
Your best options for testing your house for mold
Navigating difficult conversations with partners who aren’t on board with/don’t believe in mold exposure

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode17

Connect with Nicole on Instagram

Connect with me on Instagram @margaretannpowell

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

16. Life updates, my experience hiring a macros coach this summer, and managing health goals when life gets busy Sep 06, 2023

Show notes

I’m very excited to be back for another season of the Fueled & Free Podcast!

I wanted to kick off this season with a little recap of my summer + some exciting life updates. I’ll also be answering some questions I received from my instagram audience regarding tracking macros and going into a calorie deficit.

Disclaimer: If you’re struggling with a sluggish metabolism, gut issues, an irregular menstrual cycle, it’s wise to focus on supporting your metabolism and addressing any underlying health issues BEFORE trying to change your body composition, and go into a calorie deficit.

Episode Recap:

A few life updates on what I’ve been up to this summer + what’s ahead
Why I decided to hire a macro coach
Why consistently tracking my food and paying closer attention to my eating habits has been extremely beneficial for me
Taking time to really assess my relationship with alcohol
The importance of tracking your food, and focusing on your ‘why’ when you’re working on personal health goals
Why all of your health markers need to be optimal before going into any kind of fat loss or calorie deficit
How it can look going out to dinner and consuming alcohol when tracking macros/being in a calorie deficit
My best advice for meal planning & prepping
How to break down + find your macro split
Setting a realistic goal for fat loss

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode16

Connect with me on Instagram @margaretannpowell

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

15. Q & A: Ovulation, Fibroids, Iodine, Low Energy, Getting Started on Holistic Health Coaching & More Jun 14, 2023

Show notes

I can’t believe it, but we’ve already reached the last episode for season 1 of the Fueled & Free Podcast!

I thought it would be fun to do a Q & A episode and give you the opportunity to ask me your questions relating to health, as well as business and the work I do in my private practice.

In this episode, I’m answering questions submitted by my Instagram audience. I’m diving into topics like ovulation, fibroids, practical ways to increase your energy, vitamins and minerals my family takes, how I got started in the holistic health space, and more.

I really enjoyed recording this episode because I was able to go down a LOT of interesting rabbit holes; I hope it was helpful for you! I’m extremely grateful to have such an incredible audience, both here on the podcast and on social media, so thank you for being with me for this first season.

I can’t wait to talk with you again on season 2 of the podcast (coming soon), and I hope you have an amazing summer!

FULL SHOW NOTES (including all links and resources I mentioned in this episode):
https://margaretpowell.com/episode15

Connect with me on Instagram @margaretannpowell

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

14. Fiona Smith: Healing Autoimmune, Histamine & Chronic Gut Issues Jun 07, 2023

Show notes

I’m very excited to welcome another amazing guest, Fiona Smith, onto the podcast today!

Fiona is a colleague in the functional health space as a nutritional therapy practitioner. She’s documented her health journey in a very real and transparent way on social media. Fiona has navigated post birth control issues along with an autoimmune diagnosis, digestive issues, and more.
After dealing with her own health issues for years, she now helps others support their hormones, thyroid, and gut health. Fiona is passionate about the work she does; she wants to give people the best tools to nourish themselves, so they don’t ever have to feel like she did.

In this episode, we’re talking about:

Fiona’s struggle with multiple health issues as a child, and how she eventually came into the holistic health space
Fiona’s decision to dive into and really learn more about her health issues
Popular health habits and diet ‘trends’ in recent years
Finding freedom and flexibility while healing on your health journey
Dealing with setbacks from histamine responses, and what that can look like
Supplementing with organ meats
Fiona’s diagnosis of ADHD, dealing with anxiety and depression, and the connection to her autoimmune issues
Functional labs and supplements, and why they are beneficial
Crazy fitness trends and bashing of holistic health providers on social media

I truly enjoyed having Fiona on the podcast-she was a blast to talk with, and we went down a lot of fun rabbit holes. We both know it IS possible to get to the root of your health issues, and not feel like your life has to revolve around your unwanted symptoms forever. I hope you enjoy this episode as much as I did, and I know you’re going to learn SO much from all of the nuggets of wisdom she shared!

FULL SHOW NOTES (including all links and resources mentioned in this episode):
https://margaretpowell.com/episode14

Connect with Fiona on Instagram @heal.with.fifi

Connect with me on Instagram @margaretannpowell

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

13. Summer Transitions and Rhythms with Wynne Elder May 31, 2023

Show notes

In today's episode, I have the pleasure of sitting down with my dear friend, Wynne Elder. As we dive into the topic of transitioning from school to summer with kids, I openly share my past struggles and express my desire for a fun and enjoyable summer for both my children and myself.
Wynne offers valuable advice on how to approach the summer season with intentionality. She shares her own method of creating a summer bucket list with her family, emphasizing the significance of determining what truly matters during the more unstructured months. We explore the benefits of establishing a good rhythm for the summer, setting realistic expectations, and implementing helpful structures and routines. Our conversation highlights the impact of our mindset on our ability to fully embrace and enjoy summer activities, along with practical tips for managing negative thoughts.
Wynne, a Christian life coach, specializes in supporting women who strive to strike a balance between working from home and being dedicated parents. As a mother herself, she has come to deeply appreciate the preciousness of time and the importance of cherishing every moment. Guided by her understanding of seasons and cycles, Wynee firmly believes that each season holds its own unique beauty, just as every moment spent with our loved ones is a treasure. Her story serves as a reminder to savor each passing moment and to embrace the various seasons of life with gratitude.
In this episode, we’re talking about:

How to be intentional with your summer plans
The importance of shifting your mindset and managing your thoughts
How to balance work with kids at home
Tips for living in the moment
How to feel grateful instead of guilty
Rhythms vs. routines
How to have structure with flexibility

I really enjoyed having Wynne join me on the podcast and sharing our usual engaging and enlightening conversations with all of you. If you're seeking to maximize the potential of your summer and discover genuine joy and fulfillment while minimizing stress, I highly recommend tuning in to this episode. It's packed with valuable insights and practical advice that will help you create a memorable and gratifying summer with your family!
**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.
FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode13
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Connect with Wynne on Instagram @wynneelder
Grab your summer bucket list freebie

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