The Fueled & Free Podcast

I’m excited to be back with the next part of our menstrual cycle series, which is featuring the follicular phase! The follicular phase is actually the longest part of the menstrual cycle, and it’s laying the groundwork for ovulation. In this episode, I’m discussing the 3 key hormones during this phase, why body temperature is such a fantastic tool to use with your menstrual cycle, how your energy,...

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

I’m excited to kick off a four part series all about the menstrual cycle!  Your menstrual cycle is SUCH an important topic to really dig into and understand, because it’s a key indicator of your overall health. Today’s episode is going to cover the luteal phase in detail, which is the phase that leads up to your period. I’m discussing more about progesterone’s role in the luteal phase, the luteal...

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

Cold plunging is a hot topic / subject on social media lately and so I wanted to share my personal insights on the wellness trend as someone who has been doing it pretty consistently for over 2 years.  I’m also touching on some of my favorite “hacks” for improving sleep, and discussing my unfiltered thoughts on THC gummies for sleep. Before you begin incorporating anything new into your health rou...

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

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

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

Hey hey! A little bit of a life update // personal reflections episode sharing more behind the scenes of why we relocated our family from Pennsylvania to Florida, what the process has really been like, realizations of just how darn stressful moving is, and more!  This time of year has me feeling a bit reflective on 2023, so I’m also sharing some encouragement for you as you gear up for a transitio...

Did you know that at least 80 percent of women deal with some kind of hormonal imbalance during their lifetime?? If you’ve ever experienced annoying symptoms like acne, brain fog, unexplained weight gain, and low libido, to even more serious symptoms like endometriosis and fibroids, excess estrogen may be the culprit.  In today’s episode, I’m giving you a crash course on estrogen dominance and how...

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 m...

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 in...

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 sym...

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 feel...

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...

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 de...

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...

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 li...

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...

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 meth...

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...

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 pregnan...

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...

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 lo...

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 specializ...