The Fueled & Free Podcast

Latest Episodes:

12. 75 Hard, Keto & Intermittent Fasting… Is the Juice Worth the Squeeze? May 24, 2023

Show notes

In today’s episode, I am sharing some perspectives on 3 popular diets or weight loss/health trends: 75 hard, keto, and intermittent fasting.
I’m focusing on these from the angle of whether or not these popular trends or diets are metabolically supportive. This means figuring out whether they’re ideal for your thyroid health, your hormone health, your digestion, and overall longevity. It’s not just about the number on the scale. We not only want to look good but we want to feel good and so before you set out to follow the latest TikTok or Instagram trend for losing a few pounds, you need to make sure that it’s not going to sacrifice your hormones and leave you worse off than when you started.
The process of losing weight, or the conversation itself on weight loss, is not straightforward or one size fits all. What we don’t realize or take into account, is that often our focus on weight loss sacrifices so many other vital functions like our thyroid hormone production, adrenals, sex hormones and so much more.
If you’ve thought about trying any of these weight loss trends, you don’t want to miss this episode! Being educated on the long-term effects is just as important as knowing the benefits.
**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/episode12
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

11. Pregnancy Prep & Steps To Take When TTC May 17, 2023

Show notes

Whether you're thinking about getting pregnant or actively trying to conceive, you might want to think about pregnancy preparation. Taking the time and energy to prepare for pregnancy can result in better control of preexisting health conditions, lower risks of gestational diabetes and birth defects, and decreased likelihood of preterm birth experience and excessive weight gain during pregnancy.
In this episode I talk about things like getting off birth control & tracking your cycle, supporting your gut health, reducing toxic load, balancing blood sugar, addressing your dental health, supporting your body’s nutrient status and more.
This episode is packed full of actionable steps you can take right now to prepare your body for pregnancy. By taking the time to prepare your body and mind, you can reduce the risk of complications, improve your health, and increase your chances of a healthy pregnancy.
If you’re ready to take a deeper look into your mineral and nutrient levels, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that could impact the health of your pregnancy.
**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/episode11
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1
Listen to Minerals 101: The Missing Piece to Your Metabolism
Follow Glucose Goddess on Instagram
Read It Didn’t Start With You by Mark Wolynn
Sources and data related to birth control and its impact on fertility are all sourced from the book It Starts With The Egg by Rebecca Fett

10. Empowering Women with PCOS: Understanding Symptoms, Diagnosis, and Holistic Treatment Options May 10, 2023

Show notes

Polycystic Ovarian Syndrome (PCOS) is a complex hormonal disorder that causes a range of symptoms like irregular periods, acne, hair loss, weight gain, and fertility problems. It affects one in seven women and in this episode, we will explore the signs and symptoms of PCOS and the various ways it can be diagnosed.
I discuss the mainstream treatment options for PCOS, including lifestyle changes and common medications. I dive into functional labs and how they can give us more insight into managing PCOS symptoms effectively. You’ll learn about strategies to start healing your PCOS, the importance of balancing your blood sugar, how to choose the right carbs, my thoughts on caffeine, repleting your minerals, supplements to consider, strength training, sleep hygiene, and so much more.
By the end of this episode, you’ll be armed with a wealth of knowledge that will empower you to take charge of your PCOS diagnosis instead of letting it take charge of you.
If you’re ready to ditch the mainstream treatment options and want to take a more holistic approach, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that are impacting your PCOS healing journey.
**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/episode10
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1
Listen to Minerals 101: The Missing Piece to Your Metabolism
Follow Glucose Goddess on Instagram
Shop hydration powders with Rayvi

9. Weight Loss Resistance: How Hormones, Nutrition, Sunlight, Digestion & Toxic Load Affect Your Fat Loss May 03, 2023

Show notes

Are you frustrated with your weight loss progress despite doing everything right? Weight loss resistance is a common issue that many people face, especially when they’ve made significant lifestyle changes such as exercising more, cutting back on calories, and being mindful of their food choices. But why does it happen? In today’s episode, we’ll explore some of the most common reasons for weight loss resistance and what you can do to overcome it.
We discuss reasons like inaccurate calorie tracking, not consuming enough protein, doing too much cardio and not enough resistance training, disrupted circadian rhythm, adrenal and thyroid issues, blood sugar swings, and a high toxic load.
The oversimplification of weight loss or fat loss to calories in versus calories out equation can be frustrating and even damaging to those who are struggling with weight loss resistance. It can make them feel like they’re at war with their body, even when they’re doing everything right. It’s essential to identify the root cause of weight loss resistance and take targeted action to address it.
If you’re experiencing weight loss resistance and want to find the root cause of your struggles, consider enrolling in my functional lab program, The Collective. This six-month program includes a hair and stool test and provides personalized one-on-one support to help you identify the underlying issues that are affecting your ability to lose weight.
**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/episode9
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
Listen to A Beginner’s Guide to Metabolic Health Part 1 and Part 2
Listen to Minerals 101: The Missing Piece to Your Metabolism
Check out Clearly Filtered Water Filtration
Check out AquaTru Water Filters

8. Regulating the Nervous System with Beka Gaskin Apr 26, 2023

Show notes

Are you struggling to feel present and content even in moments when life is going well? Do you find yourself constantly waiting for the other shoe to drop? In today’s episode, I sit down with Beka Gaskin and we explore the protective parts of the brain that were created during traumatic moments and how they can lead to chronic stress and fatigue.
Beka is a trauma-informed life coach who specializes in helping women regulate their nervous systems and heal the root causes of dysregulation. The tools and principles she teaches are essential for anyone struggling with trauma and chronic stress. We dive into what the polyvagal theory is and how it plays a role in our response to traumatic situations in our lives. We also discuss the different attachment styles and how you can use your specific attachment style to help heal your nervous system.
In this episode, we’re talking about:

How Beka entered into the world of coaching
The signs and symptoms of a dysregulated nervous system
What the polyvagal theory is and how it plays a role in traumatic response
Different attachment styles and what they can mean
How your response to situations carries over into parenting
Simple daily routines you can start implementing to help regulate your nervous system

I truly enjoyed chatting with Beka and I think this is such an important conversation that everyone should tune into and learn more about!
**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 mentioned in this episode): https://margaretpowell.com/episode8
Connect with Beka on Instagram @bekagaskin
Connect with me on Instagram @margaretannpowell
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

7. Finding the Root Cause of Acne, Holistic Skincare, Navigating Botox & Fillers with Esthetician Lori Ward Apr 19, 2023

Show notes

In today’s episode, I sit down with Lori Ward to discuss all things skincare and acne.
Lori is a licensed esthetician and an interactive health practitioner who started her journey into skincare to learn more about the underlying factors that contribute to acne, delving into topics such as gut health, probiotics, and the lymphatic system. Her dedication to her clients and desire to help them heal holistically has led her to explore a variety of avenues to continue to deepen her knowledge. Lori believes that acne is not just a superficial issue, but a symptom of deeper imbalances in the body. Rather than relying on quick fixes like birth control or Accutane, she advocates for a more holistic approach to healing that addresses the root cause of acne and supports overall wellness.
In this episode, we’re talking about:

How imbalances in the body can cause acne
Which treatment will work best: holistic vs medicinal
How Lori creates individualized wellness plans for her clients
Your gut’s effect on skin health
If morning cleansing is right for you
Lori’s perception on balancing aesthetic enhancements like botox and fillers, while staying true to a holistic mindset
The importance of staying active as you age

I truly enjoyed getting to talk with Lori on this episode! She brings so much insight and experience into the world of holistic skincare and I’ve learned so much from talking with her!
**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 mentioned in this episode): https://margaretpowell.com/episode7

Connect with Lori on Instagram @lwskincare
Check out Lori’s website
Connect with me on Instagram @margaretannpowell

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

6. Minerals 101: The Missing Piece to Your Metabolism Apr 12, 2023

Show notes

What if I told you that the solution to many health issues was actually so simple and not nearly as complicated as you think? The solution: minerals.

In today’s episode, I dive deep into what minerals are and why they’re the missing link to so many of our health problems. I chat about signs & symptoms of low minerals and break down some of the main macro minerals like magnesium, sodium, potassium, calcium and trace minerals like selenium, boron, chromium and more.
I give you practical ways that you can get started with incorporating these minerals into your daily routine and I’m answering questions from my Instagram community towards the end of the episode.

Whether you're navigating random health symptoms (infertility, insulin resistance, low energy, sluggish energy, high cholesterol, PMS, PCOS, endometriosis, gut dysbiosis, hair loss) or you care about your longevity and how to feel your best, you won’t want to miss this episode.

Want to test your mineral levels? My 1:1 program, The Collective, includes both a hair tissue mineral analysis (HTMA) and a GI MAP stool test (gut test), details are linked here.

Or type www.fueledandfree.com into your web browser!

**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/episode6

Connect with me on Instagram @margaretannpowell

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

5. Sustainable Strength Training and Ditching The All or Nothing Mentality with Christine Lavopa Mar 29, 2023

Show notes

I’m very excited to welcome my very first guest, Christine Lavopa, onto the podcast today!

Christine is a certified personal trainer, health and wellness coach, former fitness competitor turned military spouse, and mom of two kids. She’s created a business and coaching program that is geared towards busy moms, because that is who she is (and she gets it!) Christine helps moms by using a whole body approach with time-saving fitness, sustainable nutrition, habits, and a positive mindset.

In this episode, we’re talking about:

-Christine’s background in the health and fitness space

-What Christine’s postpartum fitness routine was like after having her first baby and her husband being deployed

-Finding a balance with workouts that you actually enjoy + fit into your day and season of life

-How Christine helps her clients set realistic goals (especially with strength training)

-Christine’s 8-year-long battle with an eating disorder

-Helping clients who have the ‘all or nothing’ mentality with their health and fitness

-How much cardio is beneficial on a weekly basis

-Helping clients with a successful calorie deficit when they’re ready

-The importance of actually changing your habits and mindset for the long-term

I truly loved having Christine on the show; SO much goodness and wisdom is packed into this episode! I definitely resonate with her approach to fitness, and how she is helping her clients.

Christine and I both believe that your best investment will always be your health, and ultimately, it comes down to unlocking the right habits and mindset for you.

I hope you enjoy this episode as much as I did!

FULL SHOW NOTES (including all links and resources mentioned in this episode): https://margaretpowell.com/episode5

Connect with Christine on Instagram @christine_lavopa
Connect with me on Instagram @margaretannpowell

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

4. How to Not Hate Your Period: Answering YOUR Questions on Menstrual Health Mar 22, 2023

Show notes

Something I hear often from my community is that many women STRONGLY dislike their period. Our periods can bring many unwanted symptoms like cramps, low energy, negative mood, increased anxiety, and more. Sound familiar?

Our society’s view on menstrual health doesn’t help either; it tends to be viewed as gross, annoying, and embarrassing, and we don’t want to talk about it.

In this episode, I dive into all things menstrual health & answer questions I received from my instagram audience on all things period talk: how to navigate period pain, short cycles, estrogen dominance, low progesterone, hormone replacement therapy, supporting menstrual cycle as a teenager, PMDD and more.

I hope you know that your menstrual cycle doesn’t have to be something to dread or hate and when it gives us major symptoms, it’s often a red flag of deeper dysfunction and inflammation in the body. I hope this information is helpful and gives you some practical ways to support your body!

If you’re interested in diving deeper and taking a very root cause focused approach to your health, enrollment is open for my 6 month program, The Collective. It includes functional lab testing, a very individualized approach to your nutrition, supplements, habits, and more! Go to www.fueledandfree.com for more info.

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/episode4

Connect with me on Instagram @margaretannpowell

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

For more info on The Collective: www.fueledandfree.com

3. Mastering Your Hormones with Cycle Syncing Mar 15, 2023

Show notes

Cycle syncing is a topic I love to talk about, and it’s something I get asked about quite often too. I’m excited to dive more into mastering your hormones with cycle syncing, because once you’re able to do this, you can truly tune in and align SO many parts of your life with your cycle!

In today’s episode, I’m talking all about:

-How I discovered cycle syncing + my story with hormonal birth control

-How to actually practice cycle syncing

-The 4 phases of your menstrual cycle and what you can expect during each phase

-Questions from my Instagram audience about cycle syncing

Menstrual health is extremely important. Learning more about cycle syncing and how we can best support ourselves in this area is information ALL women need to know. Please share this episode with a female friend who could benefit from it, and of course, don’t be afraid to reach out if you have more questions about this topic too!

FULL SHOW NOTES (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode3

Connect with me on Instagram @margaretannpowell

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

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