Cultivating Her: Breaking Taboos, Balancing Hormones & Redefining Women’s Health

Kristy shares a deeply personal story about her weekend in Pittsburgh — from cheering on her daughter at cross country districts to dancing through a neon-lit 5K alone. Through the lens of real-life experience, she explores what it means to live in duality: to be both mother and wild woman, soft and strong, grounded and free. This episode is an embodied reflection on nervous system regulation, fem...

Cardio isn’t the enemy—but doing it without the right fuel can leave you tired, hungry, and hormonally out of balance. In this episode, we unpack the truth about fasted cardio, when “fast fuel” is your best friend, and how to adjust your workouts to work with your female physiology. You’ll learn how to match your cardio and fueling strategy to your menstrual cycle, the difference between aerobic a...

Ever feel like your brain is glitching in midlife? You’re not alone—and you’re not crazy. In this powerful episode of Rooted in Health, we’re peeling back the curtain on what’s really happening in the female brain during perimenopause and beyond. 🧠 Learn why estrogen is just as much a brain hormone as it is a reproductive one—and how its decline impacts memory, mood, focus, and sleep. 🌿 Discover...

What if your symptoms aren’t problems to fix… but messages to decode? In this episode, I’m joined by Jess, a client who used to dread the hormonal migraines that hit like clockwork every month. Together, we explore how she reclaimed her health—not with quick fixes or prescriptions—but by learning to understand what her body was truly asking for. We’ll break down: The most common symptoms of hormon...

In this episode, I discuss the secrets to longevity with Lacy Younger. We cover all the things from stress and meditation to energy and being a part of the collective. And wait until you hear how old this incredible lady is. If you saw her, you would NEVER believe it! In all her years, she has some sound advice. Check out her website https://lacyyounger.com/ And if you're ever in the Tionesta are...

Forget the food rules and calorie trackers—this episode is your permission slip to eat with your hormones, not against them. In this powerful episode, I break down why calorie counting often fails women and how your body’s nutritional needs shift throughout the four phases of your cycle. You’ll learn how to nourish yourself during each phase—Power, Manifestation, Prickly, and Nurture—and discover...

Unlock the secrets to optimal hormonal health by understanding your body's energy drivers: glucose and insulin. This episode explains how these key players influence everything from your mood and energy to your menstrual cycle and conditions like PCOS. We'll demystify insulin resistance and shed light on how stress can wreak havoc on your delicate hormonal balance. Then, prepare for an extraordina...

In this episode of Cultivating Her, we dive into the powerful connection between stress, sleep, and your hormonal health. Learn how your nervous system impacts everything from your metabolism to your mood, and why you can’t fully heal when you’re stuck in survival mode. You’ll walk away with a deeper understanding of your body and practical tools to support your nervous system, balance your hormon...

Learn how high insulin and blood sugar affect blood pressure, cholesterol, triglycerides, and inflammation long before diabetes shows up on a lab test. I'm also bust common cholesterol myths, explore how estrogen impacts your lipid profile, and clarify the difference between good and bad fats for heart health. If you're tired of being told your labs are “fine” but you know something feels off, thi...

 In this episode, I'm sharing all the exciting new ways I'm showing up to support you on your wellness journey! Whether you're feeling stuck with your health, confused about your hormones, or simply craving some relaxation, this episode is for you. I’ll be highlighting three powerful offerings designed to meet you where you are: 💫 The Empowered Feminine Blueprint Masterclass — A 90-minute virtual...

Learn how this silent disruptor impacts your hormonal balance, metabolic health, and even cognitive function—especially for women in perimenopause. I’ll explain how insulin fits into the hormonal hierarchy, why stress plays a major role, and practical steps you can take to improve your insulin sensitivity. Whether you’re battling low energy, brain fog, or unexplained weight changes, this episode o...

Perimenopause is more than just irregular cycles and hot flashes—it’s a full-body shift driven by fluctuating estrogen levels (and plummeting progesterone). If you’re feeling more fatigued, struggling with weight gain, experiencing blood sugar crashes, or noticing changes in muscle tone, you’re not imagining it. These symptoms are all connected to estrogen, and in this episode, we’re breaking down...

Did you know that your menstrual cycle mirrors the phases of the moon? Just like the tides rise and fall with the moon’s gravitational pull, our bodies move through distinct phases that influence our energy, emotions, and even the way we eat and move. In this episode, we explore the deep connection between the lunar cycle and the menstrual cycle, uncovering how each phase—from the new moon to the...

Perimenopause is a powerful transition where your hormones fluctuate, your brain rewires, and your body asks for deeper support. In this episode we’ll break down what’s really happening, why symptoms like brain fog, irregular cycles, and mood swings appear, and how to work with your body instead of against it. Plus, I’ll share holistic strategies to balance estrogen, support your adrenals, and eas...

Your gut isn’t just about digestion—it’s the key to your immune system, mood, and overall health. I break down: ✔️ How the GI tract works  ✔️ What affects your gut ✔️ The gut-brain connection and how it influences mood ✔️ Leaky gut syndrome—what it is and how to fix it ✔️ The best foods, supplements, and lifestyle habits to heal your gut

Sound is more than something we hear—it’s something we feel, and its frequencies can profoundly impact our health. In this episode, I sit down with Wendy Mooney Smith of Mangatas Muse to explore the transformative power of sound healing, energy work, and quantum healing.

Explore how fasting impacts your body and mind, from weight loss and improved insulin sensitivity to enhanced brain function and cellular repair. Learn how to tailor fasting to your feminine cycle for optimal results and why what you eat during your eating window matters as much as the fast itself. Whether you're new to fasting or looking to deepen your practice, this episode is packed with action...

Discover how mental, emotional, spiritual, physical and environmental aspects are deeply interconnected and essential of achieving harmony and health. I've included a little more about my journey and give you tips to help you change your lifestyle today!

Breaking down the hormonal hierarchy and its profound impact on health. Explore the HPA and HPO axes—your body’s command centers for stress and reproduction—and how key hormones work together to keep you balanced. Learn how to recognize the signs of hormonal imbalance, why these feedback loops matter, and practical strategies to support your endocrine system. 

PMS isn’t just an inevitable part of life—it’s your body’s way of signaling that something needs attention. In this episode, we explore the root causes of PMS, from blood sugar imbalances and nutrient deficiencies to stress and hormonal shifts. Discover how symptoms like bloating, mood swings, and fatigue are connected to deeper health issues and learn practical, natural strategies to support your...

The future of women's health is to understand our genetic makeup and how all of the systems of the body are deeply connected to that. It all starts with understand the feminine cycle, all four phases, which hormones are cycling and how to keep them happy. Get the worksheet here for free to start understanding your cycle today.

I'm so excited to share with you how this podcast and my passion for women's health came to be. Join me as I share my story and set the foundation for why I do what I do

Introducing Cultivating HER, the podcast that dives deep into the conversations we need to be having—about periods, hormones, and the power of understanding your body. From breaking menstrual taboos to helping you balance your hormones naturally, we’re here to empower you with knowledge, confidence, and tools to thrive in every phase of life.