Holistic Women's Health

Learn how to seed cycle to support your hormones!

Day 1-14 (if period) OR New Moon (if irregular/no period):

Day 15-next period OR Full Moon (if irregular/no period):

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In this episode we talk about hypnosis, how you can use it to heal your inner child and become the best version of yourself.

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In this episode you'll learn all about reasons why your period is missing post BC, how to get your period back + what supplements to take.

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Brooke is the CEO and Founder of The Bloom Method. A cutting edge fitness methodology rooted in a desire to empower women before, during, and after pregnancy. She is a Prenatal and Postnatal Exercise Specialist, Core Rehabilitation Specialist and Prenatal and Postnatal Holistic Health Coach. 

Brooke believes that the transformation into motherhood is where we truly ignite our real strength and that in this, all women deserve to have access to safe + effective workouts geared towards whichever stage of motherhood they're in.

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Baltimore-based Dominiece Clifton is a certified yoga instructor, and breathwork and meditation facilitator on a mission to enhance overall emotional education and well-being through body-centered approaches to healing.

She is the founder of Move And Still™, a mission-driven company dedicated to employee wellness, and Nourish Wellness Collective™, a hybrid wellness community for women entrepreneurs and working professionals. 

Her first book on this exact subject, Hold Space To Heal: Seven Somatic Approaches to Help You Release, Reconnect, and Remember Your Power is set to be published in the summer of 2023.

Episode Highlights:

- breathwork vs meditation

- how often we should practice breathwork & when we see benefits

- the importance of community healing practice, access & representation

- & so much more!

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Krishna is a licensed acupuncturist, certified holistic health coach, psych-k facilitator, pranayama breathwork guide, and somatic practitioner who has guided over 26k patients and clients to their health and wellness goals for the last 20 years. She currently specializes in subconscious transformation and the nervous system.

Episode Highlights:

- conscious vs subconscious mind

- subconscious transformation

- healing our mind & body through subconscious transformation

- & so much more!

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Thank you for celebrating 100 episodes with me! 🎉

Episode Highlights:

- My fav podcasts

- My fav books for health + women's health

- Guest's favourite books

- My fav period & health apps

- Health modalities

- Functional testing

- Nutrition education

- & so much more!

Sam is a Canadian women's health & fitness coach, currently residing in Mexico! She has been working in the health & fitness industry since early 2017 after her own personal life transformation and absolutely loves helping women transform their lives through weight training, balanced nutrition habits and creating healthy, sustainable lifestyle shifts.

Episode Highlights:

- How to fit in fitness when you don't have time

- Reverse dieting 

- How to start taking action 

- Overcome mental & emotional barriers keeping you from achieving your goals

- Finding your why

- & so much more!

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Kenshō is a brand of exceptional matcha founded by Elena, who struggled to find high-quality matcha that tasted good and mixed well. She decided to solve this problem herself, inspired by her love for matcha. After testing over 10 varieties from Japanese farms, she found the most exceptional matcha from Uji, a farm that produces small batches using traditional practices and ancient tools. She uniquely packaged it to match the product's vibrant and energetic properties and inspire those with active lifestyles to seek clean, green energy alternatives. Kenshō's mission is to bring exceptional matcha to adventurers as a healthy, alternative energy source.

Episode Highlights:

- What is matcha

- Best way to prepare matcha

- How it's different than coffee

- The benefits of matcha

- & so much more!

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Dr. Lana Butner is a board certified naturopathic doctor & licensed acupuncturist treating patients in the Greater New York Area, guiding them towards a healthy life, mind and body. She helps uncover root causes of health and wellness issues, and creates holistic, naturopathic health plans to treat a range of issues in gut health, skin conditions, women’s health, autoimmunity, the nervous system and more.

Episode Highlights:

- Stress & burnout

- Adrenal fatigue

- Adrenal cocktails

- Shamanic healers 

- Somatic Breathwork

- Morning routines to decrease stress

- & so much more!

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Holly has a Bachelor of science in Exercise Physiology and is a Certified Strength and Conditioning Specialist. She’s the author of the Women’s Health book Lift to Get Lean, and a regular contributor to Shape, Prevention, Women’s Health, SELF, BuzzFeed, and LIVESTRONG. With 30 years of experience in the field, Shape magazine named Holly a “Top Trainers to Follow”. She has worked with Karlie Kloss, Adrian Grenier, Howard Stern, Petra Ecclestone, Billy Crystal, Carole Radziwill, and even presidential candidate. 

Episode Highlights:

- How Holly got to where she is right now

- Where to start on your fitness journey

- The benefits of strength training

- How women should be eating and exercising different than men

- How to overcome gym intimidation

- & so much more!

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In this episode you'll learn all about Lucky Girl Syndrome, how it's different than toxic positivity, the science behind why it actually works and some affirmations to start practicing to experience LGS for yourself. 

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Suzanne Monroe is the Founder of The International Association of Wellness Professionals (IAWP) and Director of the Holistic Wellness Coach Certification and Training Program. After experiencing career burnout in conjunction with a familial health crisis, Suzanne had a wake-up moment that led her to discover her passion for holistic wellness and her purpose of helping others. Now, she aims to help people reawaken their purpose and find a career they love. She’s also the author of Live Well Dream Big: The Ultimate Guide to Becoming Your Best Self & Living Life On Your Own Terms and the podcast host of Live Well Dream Big.

Episode Highlights:

- Suzanne's transition from a corporate job to entrepreneurship 

- The line between chronic stress & burnout

- How to take risks and make room for new opportunities

- Where the future of career education is going

- & so much more!

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Dr. Juli Kramer is a certified qigong, meditation, and TCM beauty secrets instructor. She holds a diploma in Chinese Medicine Nutritional Therapy and multiple certificates in Chinese medicine and face reading. Juli also has a Ph.D. in Curriculum and Counseling Psychology.

Episode Highlights:

- Concepts of qigong (pronounced “chi gong") and Traditional Chinese Medicine (TCM)

- How qigong can help to support and balance hormones and menstrual issues

- How our emotions impact our organ systems

- & so much more!

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Dr. Peter Kozlowski uses a broad array of tools to find the source of the body's dysfunction: he takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan.

Episode Highlights:

- The connection between toxins and hormones

- What sort of toxins we encounter on a daily basis

- 7 common hormone imbalances in the human body

- Steps you can take right now to support your hormones and detox organs

- & so much more!

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Lori is a fitness trainer, yoga teacher and Corporate America Survivor. She noticed the same hustle culture burning high achievers out at work is rampant in the fitness industry. She authored the Goal Getting Journal and teaches Holistic Fitness classes to help high performers get their goals without burning out.

Episode Highlights:

- What is holistic fitness

- How detrimental the hustle culture is in fitness

- Why it's easier to hate ourselves into losing weight

- Micro habits

- Self love

- Body positivity

- & so much more!

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In this episode you'll learn my top 10 tips on how to finally balance your hormones this year!

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Faye is an Integrative Health Coach, women's health expert, and founder of Golden Holistic Wellness. She studied at the Institute for Integrative nutrition and helps women balance their hormones, heal their gut, and improve their mental health so they can feel energized, nourished, and aligned.

Episode Highlights:

- How stress impacts our gut health and hormones

- Gut health & mental health

- How the food we eat impacts our mental health

- How alcohol, caffeine and sugar impact our mental health, gut and hormones

- Tips for cravings

- The biggest reasons that are holding people back

- Small changes you can implement that will make a big impact in your health

- & so much more!

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Sarah is a certified and award-winning coach, writer, speaker and “shmealer” (a shame healer) whose life’s work is devoted to helping humans heal the guilt, shame, and experiences from the past that prevent them from moving forward and experiencing a greater and richer quality of life that’s possible.

Whether you’re here to improve your confidence, economics, self-esteem, relationships, success, health, intimacy, or overall wellbeing, Sarah believes that the quality of each can be strengthened based on the amount of personal history one is willing and ready to leave behind. At its core, her work is about helping you release what’s no longer serving you so you can finally move forward once and for all.

Episode Highlights:

- Difference between guilt & shame

- How guilt and shame manifests in the body

- Healing our inner child

- What to do if someone is not serving you

- Why some people feel unfulfilled when they finally achieve their dream job/career/life

- How to set boundaries

- & so much more!

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In this episode Alex talks with Caroline Sabbah. Caroline is a functional nutritionist and a functional medicine practitioner. She works as what she defines as a functional Womenologist with a focus on functional Womenology combining Functional Genomics (genetics/DNA) and Coaching for Women's Health and Well-Being from the inside out.

Episode Highlights:

- Difference between genetics, genomics & epigenetics

- Why genetic testing is important

- What our genes can reveal about ourselves

- What can impact our genes

- How our genes can impact our hormones, weight, performance, mental health, etc.

- & so much more!

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In this episode Alex talks with Jass Stupak. Jass is a Certified Nutritional Practitioner who specializes in bloating, parasites & anti-fungal cleansing.

Episode Highlights:

- Signs & symptoms of candida overgrowth

- Tests for candida & parasites 

- The candida diet 

- The relationship between candida & parasites

- Where to start

- Foods that fight candida overgrowth 

- & so much more!

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In this episode Alex talks with Caralyn Hale. Caralyn is a Registered Holistic Nutrition Practitioner and Acne Expert. As a holistic skin coach, she empowers her clients to clear acne by listening to their bodies and making tweaks to their lifestyle, skincare routine, supplement regime, and mindset and nutrition rituals.

Episode Highlights:

- Caralyn's personal health story recovering from acne

- Acne post birth control pill 

- Caralyn's thoughts on accutane

- Where to start

- Scars & hyperpigmentation

- & so much more!

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In this episode you'll learn about how to tune into your body and cycle sync your workouts to your menstrual cycle. 

Episode Highlights:

 - Infradian rhythm vs Circadian  rhythm

- Cycle syncing is for everyone

- Understanding the 4 phases

- When to do which types of workouts

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In this episode you'll learn about why your symptoms of fatigue and exhaustion may be low iron (aka iron deficiency anemia). 

Episode Highlights:

- What causes low iron

- Signs & symptoms 

- The best & worst supplements to take for iron

- Blood building herbs

- High iron foods

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In this episode of the Holistic Women's Health podcast, Alex talks with Christine Garvin. Christine is a Functional Health Coach based in Asheville, North Carolina. She weaves together her personal health journey – including a fibroid surgery that nearly killed her – with her training in functional health, nutrition, and hormones to help women heal their gut and achieve hormonal balance. She has been featured in Health, Shape, Parade Magazine, and MSN. She is the host of the podcast, Hormonally Speaking, works with clients all over the world, and offers group programs for gut healing and hormone health.

Episode Highlights:

- Christine's personal health story about a fibroid surgery that nearly killed her

- What uterine fibroids are 

- Who gets fibroids

- The difference between fibroids & cysts

- The emotional/mental/spiritual connection to fibroids

- DUTCH test for fibroids

- When to get surgery for fibroids 

- & more!

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In this episode of the Holistic Women's Health podcast, Alex talks with Dr. Anna Arabyan. Dr. Anna is a proud LA native and a faculty member at the USC Leonard Davis School of Gerontology. She discovered her niche for hormone health while struggling with her own health issues. After many trials and tribulations involving failed conventional methods for regulating hormone imbalances, Dr. Anna discovered the importance of education and a holistic approach.

Episode Highlights:

- Dr. Anna's personal health story

- Lessons in gerontology

- How aging relate to the field of women’s health & hormones

- How studying gerontology shaped the way she views health and wellness

- 3 things lessons from studying gerontology & pharmacy

- The future of cycle care

- & more!

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In this episode of the Holistic Women's Health podcast, you'll learn all the benefits of using castor oil packs and how to do them. 

Episode Highlights:

- What castor oil packs can help with

- When not to use castor oil packs

- How castor oil packs work

- Supplies you'll need + how to do it 

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In this episode of the Holistic Women's Health podcast, Alex talks with Mia Giommi. Mia is a Functional Diagnostic Nutrition Practitioner (FDN-P), Certified Holistic Nutritionist (CNP), and gut health and stress hormone specialist. With 15+ years of chronic digestive issues, and eventually experiencing burnout herself, this lead Mia to take her health into her own hands, becoming certified as a nutritionist. She now supports helps folks struggling with chronic digestive issues and burnout, restore their digestion, and recharge their energy using an investigative, root-cause approach.

In this episode, Alex & Mia talk about:

- Mia's personal health story

- Signs & symptoms of digestive issues

- How to get to the root cause of digestive issues & where to start

- Functional Testing - GI MAP

- Benefits of GI MAP testing

- How fatigue/energy are related to our gut health

- Oral health & gut health

- Tangible tips to move the needle

- Coffee & gut health - how to enjoy it without ruining your gut & hormones

- & more!

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In this episode of the Holistic Women's Health podcast, Alex talks with Lisa Esposito McMurtrie. Lisa is a holistic nutritionist with a background in teaching yoga and personal training. She helps women break up with the all-or-nothing dieting cycle, and show them the simplest no-nonsense way to maintain a healthy weight without willpower, deprivation, or spending countless hours on the treadmill. Her practice pulls from different schools of thought from understanding limiting beliefs, prioritizing emotional health, as well as our physical body and in specific female metabolism.

In this episode, Alex & Lisa talk about:

-Metabolism vs Metabolic Health

-Why metabolism is important

-Can you actually “rev up”, “speed up” or “boost” your metabolism?

-Metabolic age

-Fasting & metabolism

-How our hormones play a role in weight 

-How stress impacts weight gain/loss

-& more!

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In this episode of the Holistic Women's Health podcast, Alex talks with Brittany Nicholson. Brittany is a Registered Holistic Nutritionist, Bachelor of Science Degree Holder and Personal Trainer located in Northern Ontario. She specializes in helping clients get to the root of their digestive issues, beat burnout and build long term healthy habits without restriction. Having been through the digestive issues, anxiety and burnout herself, Brittany is incredibly passionate about all things gut health related, and the connection that that has to our mind.

In this episode, Alex and Brittany talk all things anxiety, mental health, stress & gut health. We talk about:

-The gut-brain axis

-How stress and anxiety impact our gut health

-Gut health and other mental health conditions like ADD, ADHD, OCD, anxiety & depression

-How to actually decrease stress

-Where to start when it comes to stress and gut health

-Food recommendations 

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In this episode of the Holistic Women's Health podcast, you'll learn exactly what I pack in my Travel Wellness bag. If you're anything like me and get nauseous/unwell while travelling and love to travel with your supplements then this episode is for you! 

In this episode of the Holistic Women's Health podcast, Alex talks with Dora Weisspapir. Dora is a new mom, birth doula and holistic nutritionist. Her holistic view on life, birth and healing rings true in her practice as well. She focuses on prenatal and postpartum nutrition to help expecting and new moms feel their best mentally and physically. Dora fosters a holistic approach in her offering as a birth doula to help expecting persons harmonize their mind, body and spirit in the sacred journey of pregnancy, labour and delivery.

In this episode, Alex and Dora talk all things fertility, pregnancy and postpartum. We talk about:

-the difference between a doula & a midwife

-healing post birth control and improving fertility

-creating a birth plan and why it's important to have one

-what not to include in your birth plan 

-helpful tips to prepare for birth

-postpartum recovery tips

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In this episode of the Holistic Women's Health podcast, Alex talks with Emily Dawson. Emily is a Holistic Nutritionist specializing in Digestive and Gut Health. Based on her personal experience with IBS, Emily is passionate about helping her clients uncover the root cause of their digestive symptoms through functional testing and symptomatology assessments, and she guides them in regaining balance through targeted herbs, supplements, lifestyle changes and nutrition protocols.

In this episode, Alex and Emily talk all things gut health. We talk about how to know if you have good or bad gut health, where to even get started, probiotics, internal shower drink from TikTok (aka chia seed water), signs of poor gut health that we've been normalizing, tips to travel while supporting gut health, candida, and weight loss + gut health. 

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In this episode of the Holistic Women's Health podcast, Alex talks with Arin Nicole. Arin is a functional female nutritionist originally from the USA but currently living in Australia! She has a particular interest in working with women & uterus owners who deal with hormone, period & gut issues such as endometriosis, fibroids, painful periods, mood swings, and more. Her aim is to heal the root cause to people's symptoms through holistic nutrition.

In this episode, Alex and Arin talk all things endometriosis. Endometriosis affects about 1 in 10 uterus owners and likely many more, due to growing awareness that it may be highly under-diagnosed. Arin shares her personal health story with endometriosis, the signs and symptoms of endo, how it gets diagnosed, natural pain relievers, natural remedies for endo, how endo affects mental health and so much more! 

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In this episode of the Holistic Women's Health podcast, you'll learn 15 tips for how to advocate for yourself at the Doctor’s Office. Many people face barriers in getting the treatment that they need or feeling seen or heard in their appointments. People have reported feeling discriminated against in health care settings for a multitude of reasons, such as their race, ethnicity, gender, sexual orientation, age, income, insurance status, language or accent, weight, and health or disability status. If you need some tips for self-advocacy at your next Doctor's appointment, then this episode is for you! 

Welcome to Flow Friday where we cover women's health topics in 5 minutes. In this episode of the Holistic Women's Health podcast, you'll learn all about Cystitis, Bladder Infections & UTIs.

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In this episode of the Holistic Women's Health podcast, you'll learn about Alex's favourite Superfoods for Hormone Balancing.

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Welcome to Flow Friday where we cover women's health topics in 5 minutes. In this episode of the Holistic Women's Health podcast, you'll learn all about Uterine Fibroids. 

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In this episode of the Holistic Women's Health podcast, you'll learn all things Ovulation & Fertility Awareness Method. Alex talks about the importance of ovulation, supplements + nutrition + lifestyle to support ovulation, what Fertility Awareness Method (FAM) is, how to do FAM accurately, and the benefits of FAM whether or not you are wanting to conceive. If you are currently looking for non-hormonal birth control options, are wanting to conceive, or are not sure if you currently ovulate this is an episode you won’t want to miss! 

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In this episode of the Holistic Women's Health podcast, Alex talks with Dani Sheriff. Dani is a period recovery coach for women with hypothalamic amenorrhea, a Fertility Awareness Certified Practitioner, and is studying to be a Functional Nutrition Counsellor. She’s the host of The Hypothalamic Amenorrhea Podcast and the creator of The HA Society, a community for women who want to get their period back and then optimize it.

In this episode, we talk about Dani's personal health story with HA, what hypothalamic amenorrhea is, why periods are important, reasons for a missing period, how food affects our period, weight loss + HA, best way to exercise when trying to get your period back, how to get a period back, supplements and so much more.

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In this episode of the Holistic Women's Health podcast, Alex talks with Sisley Killam. Sisley is a Registered Holistic Nutritionist, wellness blogger and acne coach. She helps women clear their acne naturally, without the use of harsh creams & medication. Sisley is based out of Vancouver, Canada but helps women from around the world through her coaching business, ebook guides, workshops, retreats and social channels. 

In this episode, we talk about Sisley's personal health story, different types of acne (digestion, hormonal, liver, etc.), products that may be worsening your acne, supplements that can cause acne, foods to avoid and foods to include and so much more. 

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In this episode of the Holistic Women's Health podcast, Alex is interviewed on the Holistic Health Chats podcast with Solaine Douglas. Alex and Solaine discuss the effects of hormonal birth control, the pros and cons of non-hormonal birth control options and how to best support your body when transitioning off hormonal birth control. 

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In this episode of the Holistic Women's Health podcast, Alex talks with Tawana Johnson. Tawana is the founder of Twistie On the Go. Twistie On the Go is a period care company that offers a sustainable period care alternative, menstrual cups. Their mission is to educate women on healthier ways to care for our bodies and the earth, starting with our personal care items.

In this episode, we talk about the environmental impact of pads and tampons, toxins in traditional pads and tampons, the benefits of a cup, cost savings of a cup, tips for first time users, how to clean and dispose of your Twistie cup and so much more!

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In this episode of the Holistic Women's Health podcast, you'll learn reasons why your period may be missing, medical conditions that can cause a missing period and what herbs may help. 

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In this episode of the Holistic Women's Health podcast, Alex talks with Rachel Kalmar. Rachel is a Certified Nutritional Practitioner (aka Holistic Nutritionist) and Metabolic Balance Coach. She is based in Toronto but see clients virtually from all over the globe. She focuses her practice on gut health through her signature program and she has a passion for educating on the importance of ingredients in our foods and how they contribute to our health. 

In this episode, we talk about signs and symptoms of parasites, where we get parasites from, parasite treatment options, how to kill parasites and how long it takes, testing options and so much more.

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In this episode of the Holistic Women's Health podcast, you'll learn different ways to make yourself feel better instantly!

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In this episode of the Holistic Women's Health podcast, Alex talks with Dr. Robyn Murphy. Dr. Robyn is a naturopathic doctor at Conceive Health Clinic with expertise in preconception and reproductive health. She is also the scientific advisor at DNA Labs Canada and co-creator of a fertility genetics panel. 

In this episode, we talk about what you need to know when trying to conceive, preconception care, improving egg quality, mitochondria and antioxidants, foods to eat, foods to avoid and so much more!

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In this episode of the Holistic Women's Health podcast, you'll learn about the Pros and Cons of various types of birth control including: birth control pill, hormonal IUD, implanon, depo provera, copper IUD, fertility awareness method (FAM) and barrier method.

Mentioned:

- Episode #2 Side Effects of the Birth Control Pill

- Episode #27 The Truth About the Birth Control Pill

- Episode #41 How the Birth Control Pill Affects Your Gut Health

- Dr. Jolene Brighten Beyond the Pill

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In this episode of the Holistic Women's Health podcast, you'll learn about what supplements to take, dosages and brands when coming off the pill. 

Mentioned:

- Dr. Jolene Brighten 

In this episode of the Holistic Women's Health podcast, Alex talks with Dr. Heather Moday. Dr. Moday works to empower people to reclaim their health through comprehensive lifestyle programs, which focus on reversing chronic disease, as well as creating optimum wellness. In this episode, we talk about why your immune system is important, the 4 immunotypes, ow our behaviours, diet, habits, and environment directly impact our immune system, foods to eat, foods to avoid and so much more!

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In this episode of the Holistic Women's Health podcast, Alex talks with Angela Perger. Angela is a nature-loving mama of two beach babies and an Ayurveda practitioner. She teaches Ayurveda and Yoga because these ancient sciences continue to give her the tools to thrive despite diagnosis of ulcerative colitis and a rare autoimmune liver condition. In this episode, we talk about everything you need to know about ayruveda, the 3 doshas, ayurveda and digestion, how to find your dosha, simple Ayurvedic practices that we can use every day and so much more!

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In this episode of the Holistic Women's Health podcast, Alex talks with Talia Gilmour. Talia is a pelvic floor physical therapist in Albuquerque, New Mexico. She started Holistic Pelvic Health in January 2020 after giving birth to her daughter to focus on helping pregnant and postpartum women. She is experienced in treating all types of pelvic floor disorders but is primarily focused now on helping moms raise their families without pee leaks, prolapse or pain. In this episode, we talk about everything you need to know about your pelvic floor, weak vs overactive pelvic floor, prolapse, pee leaks, kegels, how a desk job impacts your pelvic floor, what a session looks like and so much more! 

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In this episode of the Holistic Women's Health podcast, Alex talks with Amy Kapeller. Amy is a board certified functional nutritionist, holistic health coach, and yoga instructor from a small town in Saskatchewan. In this episode, we talk about the impact of fad diets on hormone health, best foods for hormones and worst foods for hormones. 

Connect with Amy:

- Instagram: https://www.instagram.com/unbridledholistichealth/

- Free Women's Health Discovery call: https://unbridledholistichealth.typeform.com/to/noXjvu6B?typeform-source=unbridledholistichealth.com

- 1:1 Nourished Hormones Protocol: https://unbridledholistichealth.com/work-with-me

- Real Food Reset: https://unbridledholistichealth.com/work-with-me

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In this episode of the Holistic Women's Health podcast, Alex talks with Sheradyn Dekker. Sheradyn is a Qualified Gut & Hormone Nutritionist, with a Masters in Nutrition and Postgraduate studies in Functional Diagnostic Nutrition. Having spent years battling chronic IBS, bloating, missing periods, adult acne & food intolerances, she now educates women on how to address the underlying cause of these symptoms. In this episode, we talk about Sheradyn's health history, functional testing, IBS, foods to eat and foods to avoid, stress, sleep, supplements and so much more.

Connect with Sheradyn:

- Instagram: www.instagram.com/sheradyn_functionalnutrition/

- Website: https://sheradyndekker.com/

- Gut Health Solution Program: https://sheradyndekker.com/gut-and-hormone-solution-program/

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In this episode of the Holistic Women's Health podcast, Alex talks with Dr. Carly Crewe. Carly is a mom to twin toddlers, modern day nomad and Canadian-trained MD Psychotherapist specializing in women’s mental health. In this episode, we talk about Carly's history with mental health, postpartum mental health, anxiety & depression, high functioning anxiety, technology & mental health, and so much more. 

Connect with Dr. Carly:

- Instagram: @carlycrewe @eunoiamedical

- Website: www.carlycrewe.com

In this episode of the Holistic Women's Health podcast, Alex talks with Samantha Van De Wal. Samantha is a holistic hormone nutritionist who has a special interest in and passion for helping individuals manage and heal their PCOS. In this episode, we talk about all the foundations of PCOS: what it is, the different types, testing, bloodwork, nutrition, foods to avoid, supplements, lifestyle and exercise. 

Connect with Samantha:

- Instagram: @samanthavandewal

- Website: www.samanthavandewal.com

- The Kickstart Guide to Overcoming PCOS Insulin Resistance E-Book: https://www.samanthavandewal.com/shop/the-kickstart-guide-to-overcoming-pcos-insulin-resistance

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In this special episode of the Holistic Women's Health podcast, we're celebrating 50 episode and one year in podcasting! In this episode, you'll get to know a little more about Alex with 50 Questions for Episode #50. You can expect to hear everything from hormones, family life, mindset, biggest fears in life, adventures, food, relationships, books and everything in between. Thank you for celebrating 50 episodes with us! 

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In this episode of the Holistic Women's Health podcast, Alex talks with Jiordana Saade. Jiordana is the founder of The Mind-Full Clinic, which is a holistic health practice that specializes in mental health and nutrition. Jiordana is holistic nutritionist and hypnotherapist pursuing a PhD in behavioural psychology, and a special interest in rewiring the subconscious to facilitate long-term changes around health behaviours. Jiordana works with clients 1:1 to facilitate permanent weight loss and reverse disordered eating patterns from a psychology perspective. 

Connect with Jiordana:

- Instagram: @themindfullclinic

In this episode of the Holistic Women's Health podcast, Alex talks with Emily Dawson. Emily is a Holistic Nutritionist specializing in Digestive and Gut Health. Based on her personal experience with IBS, Emily is passionate about helping her clients uncover the root cause of their digestive symptoms through functional testing and symptomatology assessments, and she guides them in regaining balance through targeted herbs, supplements, lifestyle changes and nutrition protocols. 

Connect with Emily:

- Instagram: @eatingwithemily__

In this episode of the Holistic Women's Health podcast, Alex talks with Jenn Trepeck. Jenn is an Optimal Health Coach, Podcaster and Business Consultant. After over a decade of coaching clients, Jenn started the ‘Salad with a Side of Fries’ Podcast to teach the nutrition education we are all supposed to know but no one ever taught us. 

We talk about:

Connect with Jenn:

- Instagram: @saladwithasideoffriespod @jenntrepeck

- Website: www.asaladwithasideoffries.com

- Podcast: https://open.spotify.com/show/6mtUfSykWtrePCk4iRzW0d

- Book a free call with Jenn: https://bit.ly/jenncal

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In this episode of the Holistic Women's Health podcast, you'll learn Alex's 4 tips on how to create a morning routine that supports and nourishes your hormones. Topics covered: why proper sleep and rest is critical for hormone balancing, what you do in the first 1-2hours after waking can influence your hormone health and set the tone for your whole day, nourishing your body through nutrition and so much more.

Sleep podcast episode: https://podcasts.apple.com/ca/podcast/the-school-of-greatness/id596047499?i=1000533279469

Get in Touch:

In this episode of the Holistic Women's Health podcast, Alex talks with Kim Irving. Kim is an Executive Success Coach helping high-achieving women permanently end overwhelm and burnout without sacrificing their success. In this episode we talk about: becoming successful as a highly sensitive person (HSP), grind culture, how rest can be productive, setting boundaries, the stress cycle and so much more! 

Connect with Kim:

- Instagram: www.instagram.com/kimirvingcoaching

- Website: www.kimirving.com

- Free training: https://www.kimirving.com/freebie

Connect with Alex:

In this episode of the Holistic Women's Health podcast, you'll learn what supplements to take during each trimester of pregnancy based on how your body is changing and how to support you + your baby during this time. 

Mentioned in the episode:

In this episode of the Holistic Women's Health podcast, you'll learn what cycle syncing is and how to eat for the 4 phases of your cycle so you can balance your hormones, understand your body and live in harmony with your cycle. 

Get in Touch:

In this episode of the Holistic Women's Health podcast, Alex talks with Alannah Schofield. We talk about types of burnout, being an empath, why it's important to get uncomfortable, the pros and cons of being an entrepreneur, feeling inadequate on social media, why women need better health care and so much more!

In this episode of the Holistic Women's Health podcast, you'll learn how the birth control pill impacts your gut, what supplements to take to repair the gut, what foods to avoid and how to support your body. 

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In this episode of the Holistic Women's Health podcast, Alex talks with Sarah Keal. Sarah is a supplement educator & mentor to health coaches and other wellness practitioners.

In this episode we cover:

-Common terminology (supplements, vitamins, minerals, herbs, etc.)

-Should everyone take supplements?

-Professional grade vs. over the counter

-Recommended brands

-How to judge a supplement bottle & what to look for

-What to avoid in supplements

-How to know which forms to get

-Books, resources & courses Sarah recommends

Connect with Sarah:

Welcome to the first #AskAlex series on the Holistic Women's Health Podcast. In this episode, Alex answers questions submitted through Instagram. 

Topics/Questions in this episode:

1. How to manage endometriosis without medication/IUD/the pill

2. Can birth control such as Yaz cause stomach issues including IBS?

3. How do you balance hormones in menopause

4. Period tracking, what does it mean if some months my period skips but I am not pregnant

5. Do you think FAM will be more widely taught in the near future?

Book mentioned: Doing Harm by ​​Maya Dusenbery

Supplements mentioned: Menosense by WomenSense & Ortho Adapt by AOR

Get in Touch:

In this episode of the Holistic Women's Health podcast, Alex shares with you the 4 Types of PCOS, how to know which one you have and how to manage it. 

The 4 Types of PCOS are:

1. Insulin-resistant PCOS (most common, 70% of women with PCOS have this type)

2. Post-pill PCOS

3. Inflammatory PCOS

4. Adrenal PCOS (least common, 10% of women with PCOS have this type)

Get in Touch:

In this episode of the Holistic Women's Health podcast, Alex shares with you different examples of medical gaslighting. Medical gaslighting is a term used to describe doctors or medical practitioners who blame a patient's illness or symptoms on psychological factors, or deny a patient's illness entirely, for example wrongly telling patients that they are not sick. So many women are being dismissed and it's time we start believing women's health issues. Everything you are experiencing is valid and you are worthy of getting proper care.

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In this episode of the Holistic Women's Health podcast, Alex talks with Kate Boyle. Kate is passionate about holistic health and great movement, she owns and operates Mind and Movement Pilates, a Pilates and wellness studio in Melbourne, Australia. Kate has worked within the health and nutrition field for more than 16 years and is passionate about helping women move well, eliminate pain, live a balanced life and make being healthy EASY.

In this episode we cover:

- Where toxins come from

- Most toxic foods

- Foods to help eliminate toxins

- Obesogens

- Hormone disrupting chemicals

- GMO's, mold and mercury 

- How to eliminate toxins

- & more!

Connect with Kate:

In this episode of the Holistic Women's Health podcast, Alex shares with you what kind of blood work to test for hormones and why it's important to test your hormones. If you have symptoms like: PMS, infertility, missing periods, acne, migraines, weight gain, low energy, low libido, cysts, PCOS, trouble sleep, high stress levels then you would definitely benefit from a DUTCH test. 

Email me at hello@nutritionmoderation.com to get 15% off a DUTCH test (while supplies last, first come first serve!)

Links:

In this episode of the Holistic Women's Health podcast, Alex talks with Solaine Douglas. Solaine is an Australian Nutritionist holding a degree in Human Nutrition. She runs a successful online practice where she offers one-on-one consultation packages to help women live pain and symptom free. Solaine is a big advocate for harnessing the benefits of real food, specializing in helping women with their hormonal and digestive health.

Solaine shares with you why is nutrition important in fertility, preconception, pregnancy and postpartum as well as so many tips on how to prepare and nourish your body during these times!

Connect with Solaine:

In this episode of the Holistic Women's Health podcast, Alex shares with you her top 5 tips for a healthy, regular period. Your period and the entire menstrual cycle play a significant role in your overall health. A healthy menstrual cycle communicates a lot about what is happening in the body. 

#1 Balance your blood sugar
#2 Eliminate hormone disruptors
#3 Seed cycling
#4 Period Products
#5 Cycle Syncing

Links:

In this episode of the Holistic Women's Health podcast, Alex talks with Leslie Stevens. Leslie is a High Performance Lifestyle Coach, Registered Dietitian, and Owner of Leslie Stevens Coaching. She helps women in service based businesses up-level their body and mind so they can do more, be more, and achieve more. It is her mission to refill the cup of the women who give the most. 

Connect with Leslie:

- Instagram: @womenshealthcoach

In this episode of the Holistic Women's Health podcast, Alex shares with you the four types of PMS and what it means for your health. Which type are you?

PMS-A: Anxiety

PMS-H: Hyperhydration/Weight Gain

PMS-C: Cravings

PMS-D: Depression

Connect with Alex:

In this episode of the Holistic Women's Health podcast, Alex talks with Jenna Greco. Jenna is a Certified Career and Life Coach. After 10 years in the corporate world, she left her “successful” job in management consulting after realizing there had to be more to life than long nights and weekly flights. Her journey to figure out what she really wanted to do next launched her into the world of personal development and the realization that her career crisis actually served a greater purpose...helping other women navigate their careers. Jenna's passion lies in helping women connect to themselves and create the career and life that makes them feel excited, inspired and purposeful.

Connect with Jenna:

In this episode of the Holistic Women's Health podcast, Alex shares with you some supplements that she took to help her come off the birth control pill and balance her hormones. These are the best supplements you can take RIGHT NOW to help balance your hormones if you're thinking about coming off the pill or to balance your hormones post pill. If your hormones are all over the place and you need help figuring out what supplements are best for you specifically, there are tons of ways we can work together to support you and your body!

Supplements:

- Chaste Tree (aka Vitex) by MediHerb

- B-Complex SAP by NFH

- Magnesium Bis-Glycinate by CanPrev (Powder or Capsules)

- HP Omega-3 Extra Strength EPA by NutraSea 

- D-Mulsion 1000 by Genestra (Citrus)

- Zinc Copper Balance by AOR

- N-Acetyl Cysteine 900mg by Designs for Health

- ProBio SAP by NFH

In this episode of the Holistic Women's Health podcast, Alex talks all about stress and adrenal fatigue. She gives you great nutrition, lifestyle and supplement tips to help you manage stress and heal your adrenal glands. 

Mentioned in the Episode:

In this episode of the Holistic Women's Health podcast, Alex talks all about hormonal birth control and the birth control pill. She talks about how the birth control pill works, when the birth control pill is prescribed, side effects of the pill, what Post-Birth Control Syndrome (PBCS) is, how to ditch the pill step by step, and alternative birth control options.

Mentioned in the Episode:

- Effects of Birth Control on Your Body: https://cdn.drbrighten.com/drbrighten/20190813092109/BCSE-Infographic-1280x1920.png

- Beyond the Pill Book by Dr. Jolene Brighten

- This Is Your Brain on Birth Control Book by Sarah Hill

In this episode of the Holistic Women's Health podcast, Alex talks with Holistic Nutritionist, Brittany Duffy, about the connection between gut health and hormones. They talk about Brittany's journey with Crohn’s Disease, becoming a Nutritionist, why gut health is important, the estrobolome, how gut health impacts hormones and periods and what we can do to regulate our periods and fix gut health.

In this episode of the Holistic Women's Health podcast, Alex talks with her partner Will about Women's Health topics. We talk about periods, PMS, cycle syncing, phases of the menstrual cycle, PCOS, his thoughts on birth control and so much more! 

In this episode, Alex talks about what cycle syncing is, what the 4 phases of your menstrual cycle are, the seasons of your menstrual cycle, how to plan work projects, what to eat, and how to work out during each phase.

In this episode, Alex talks about what causes hormone imbalance, symptoms of hormone imbalance and what foods to eat + what foods to avoid for optimal hormone health and hormone balancing.

Items Mentioned in this Episode:

- SYNCED course: https://nutritionmoderation.thinkific.com/courses/synced (15% OFF DISCOUNT CODE: HWHpodcast)

In this episode of the Holistic Women's Health podcast, Alex & Will (her boyfriend of 5 years) answer questions you asked us on Instagram! We talk about:

- How we met

- How we support each other in our business

- Work/Relationship balance

- Our future plans together 

- Our dream jobs

- & some fun foodie questions 

Connect with Alex!

In this episode of the Holistic Women's Health podcast, Yoda Olinyk shares her experience with the birth control pill, periods, side effects of the pill, healing hormones, aligning with who we're meant to be and so much more! Yoda & I share our experiences coming off the pill, going back on and coming off again and how that has changed our outlook on the pill. 

Yoda Olinyk’s passion has always been food. She is the chef and owner of London’s first and only plant-based catering company, and she lives for all vegetables! But long before she was cooking, she was following her first passion - writing. Last year, Yoda shook things up when she published her first book - Salt & Sour - a cookbook memoir which combines both of her deepest loves: food and words.

There was SO MUCH good information that we had to split it up into two episodes. If you missed part 1 (episode 20), we dive into the food industry, becoming a chef, owning a restaurant and catering business, Yoda's mental health journey, figuring out who we're meant to be and so much more.

Connect with Yoda!

Instagram: @yodaswords or @yodaskitchen

In this episode of the Holistic Women's Health podcast, Yoda Olinyk shares her experience with the food industry, becoming a chef, owning a restaurant and catering business, her mental health journey, figuring out who we're meant to be and so much more!

Yoda Olinyk’s passion has always been food. She is the chef and owner of London’s first and only plant-based catering company, and she lives for all vegetables! But long before she was cooking, she was following her first passion - writing. Last year, Yoda shook things up when she published her first book - Salt & Sour - a cookbook memoir which combines both of her deepest loves: food and words. 

There was SO MUCH good information that we had to split it up into two episodes. In episode 2 we dive into all things birth control pill and healing our hormones. 

Connect with Yoda!

Instagram: @yodaswords or @yodaskitchen

In this episode of the Holistic Women's Health podcast, Alex will be letting you in on some secrets about hormone imbalance, one of the most common and most taxing disorders that women face.

You’re in the right place if you want to finally get your crazy hormones balanced and let go of that extra weight, get your libido back, get rid of brain fog, improve your fatigue and live free from the symptoms of hormone imbalance.

In this episode, Alex discusses one major roadblock keeping you from feeling your best and reveal to you the one secret that your doctor probably isn’t telling you about: endocrine disruptors.

Links to items mentioned in this episode:

- Read the blog post (www.nutritionmoderation.com/post/endocrine-disruptors-your-hormones)

In today's episode of the Holistic Women's Health Podcast, Alex talks about what Post-Birth Control Syndrome is, the signs and symptoms and natural treatments for PBCS. 

Post-Birth Control Syndrome is a set of symptoms that usually happen within the first 4-6 months after stopping hormonal birth control. PBCS is recognized by many professionals including Dr. Aviva Romm and Dr. Jolene Brighten. If you’ve been on the birth control for a long time and decide to stop taking birth control suddenly, you may experience post-birth control syndrome (a condition where you just can’t get your hormones balanced again, even after you stop using hormonal birth control). 

In today's episode of the Holistic Women's Health Podcast, Alex talks about the change that's happened in the podcast & why change is not only good but necessary!

She talks about: the name change from 'Life in Moderation' to the 'Holistic Women's Health' podcast, why change is hard and 10 reasons why change is good for you. 

1. Change is learning. Learning is growing. Growing is living

2. Change is exciting. It forces you to be the best version of yourself

3. Without change, things stay the same. Do you want things to stay the same?

4. Without change there is no adventure in life

5. Most people are afraid of change because it forces them outside their comfort zone. There’s no growth in your comfort zone

6. Change = opportunity

7. Change doesn’t always have to be scary and uncomfortable

8. It’s much easier to embrace change than to fight it

9. When we change, this is an opportunity to grow and move forward, when we don’t change we actually stay stagnant and even move backwards since the rest of the world is changing, if you’re not, you’re going backwards.

10. And finally, the most successful people in the world are open to change and actually use it to their advantage, since most people usually resist change.
 

Did you know that you can have ovarian cysts without having PCOS (polycystic ovarian syndrome)?

Ovarian cysts is a topic that I'm very passionate about since I've personally experienced what it feels like to have a ruptured cyst. 

In this episode I'm sharing with you the difference between ovarian cysts and PCOS, what ovarian cysts are, symptoms of ovarian cysts, causes of ovarian cysts, types of ovarian cysts and what you can do for ovarian cysts. 

In this episode I'm sharing with you my top 5 tips you can do RIGHT NOW to help balance your hormones. These are the things I used to help balance my hormones and what I share with my clients to help them balance their hormones. 

If you have PCOS, PMS, endometriosis, ovarian cysts, PMDD or any type of hormone imbalance, this episode is for you!

Did you know that women have a superpower that we just need to tap into to be able to use? Once you start to use cycle syncing, you'll tap into this amazing superpower that we have. 

Cycle syncing is becoming an impactful women's health trend. More young women are seeking a more natural and holistic way to support their health, mind and body. Cycle syncing is amazing because it can help to ditch PMS, regulate your cycle, balance your hormones, boost your energy and fertility, balance PCOS, feel amazing and help you tap into your superpower as a woman. 

In this episode, Alex discusses why you should use cycle syncing to improve your relationships, the 4 phases in a cycle, what to do in each phase and how to communicate your needs with your partner during each phase. Whether you're dating, married, or single and ready to mingle, it’s important to understand and communicate your changing needs each month! Your mood and energy levels change throughout your cycle so it’s important to know which phase you’re in so you can either optimize the phase or set healthy boundaries. 

In this episode I'm sharing with you why having a morning routine is SO important if you want to be successful and be your best and highest self. By having a morning routine, you are priming your brain for success every morning.

In this episode we talk about how to set up your space, what time to wake up, 10 examples of what successful people do in the morning and the morning routine I've been doing. We also dive deep into the 6 steps of Hal Elrod's Miracle Morning Routine and why I've been loving it!

Let’s talk about money manifestation and money mindset!! In 2021, we are going to level up. Are you tired of not reaching your full potential? Cause I know I am! Now’s the time. We only get one life and life is way too short not to live your best life to its full potential!

A lot of people are saying that 2020 was a write off and 2021 will be the same so they’re not going to be making goals for 2021. I know 2020 was totally unpredictable and 2021 will be as well but every single day is unpredictable. We don’t know what’s gonna happen tomorrow so what’s holding you back from starting today?!

In this podcast episode, I’ll be sharing with you one of the books that changed my mindset about money and helped me manifest money into my life. The book is: You Are a Badass at Making Money: Master the Mindset of Wealth by Jen Sincero. If you haven’t read the book, I definitely suggest it for your 2021 reading!

Let's work together!

Let's be real, 2020 was wild and there are definitely some things we don't want to bring with us in 2021. 

Let's work together!

Have you ever wondered what intuitive eating is and how to do it? Then this is for you! In this episode, Renée shares some great tips on how to overcome the diet mentality and start moving towards a direction of food freedom, restriction-free and intuitive eating. 

We talk about who intuitive eating right for, steps to let go of food rules and love your body, disordered eating, eating disorders and orthorexia, the harmful effects of labeling foods as "good" or "bad", body image, Renée's thoughts on weight loss goals as a New Year resolution, where nutrition trends are headed in the future and so much more!

Connect with Renée

In this episode I'm sharing with you all my tips for healthy hormones this Holiday Season . These are the holiday tips I share with my clients who suffer from PMS, PCOS, endometriosis, acne, cysts, cramps, missing periods, and everything in between.

In this episode we talk about enjoying all foods in moderation, how sleep plays a role in balancing hormones, hydration, alcohol, what to eat for healthy hormones and so much more!

In this episode Alannah Schofield & I share our hormonal imbalance journey, how we got diagnosed and what we're doing to heal our hormones. Alannah shares her story of miscarriage, PCOS, missing periods, no ovulation and acne, and she shares how she's balancing her hormones with supplement, nutrition and lifestyle. We also talk about my hormone imbalance journey, coming off the pill, acne, digestive issues, cysts, painful periods and PMS, and my top tips on how I came off the pill with little to no symptoms. 

 If you suffer from PMS, PCOS, endometriosis, acne, cysts, cramps, missing periods, and everything in between, we hope you find some valuable tips in this episode!

In this episode I'm sharing with you all my secrets to reduce PMS. These are the tips I share with my clients who suffer from PMS, PCOS, endometriosis, acne, cysts, cramps, missing periods, and everything in between. 

If you experience symptoms of:

Then this episode is for you! In this episode we cover what cycle syncing is, what the 4 phases of your menstrual cycle are, how to plan work projects, social activities, work out and what to eat during each phase. 

Has perfectionism ever held you back in life? 

Do you ever overthink a situation? Do you procrastinate? Do you compare yourself to others online? These are all signs of perfectionism. 

In this episode I cover perfectionistic tendencies and 7 tips to help you overcome perfectionism. 

Connect with me!

Do you ever feel like you don't know how to balance your personal and professional life? Then this is for you! In this episode, Stephanie Long shares some great tips on how to balance both personal and professional life as a busy entrepreneur. 

We talk about having moderation and balance in business, Stephanie's thoughts on words like 'grind' and 'hustle' for an entrepreneur, why female entrepreneurs suffer from burnout, tips for moderating screen time, how important it is to have a support system and so much more!

Connect with Stephanie

In this episode I share with you the meaning behind my nutrition business, Nutrition Moderation, & the podcast, Life in Moderation. We get into why this is the best approach to a healthy lifestyle & mindset, how to overcome perfectionism, why moderation is sustainable, how you can live a life of freedom, and so much more!

In this episode I share with you:

-what your doctor doesn't tell you about the pill

-the side effects of the birth control pill

-how birth control affects your health

-the nutrients that are depleted by the pill 

In this episode I share with you:

-my diet growing up

-my experience becoming vegetarian

-life changing surgery 

-the side effects of the birth control pill 

-why I became a Nutritionist