Balancing Hormones Naturally

If you’ve been told your labs are “normal” but you still feel exhausted, bloated, moody, anxious, crampy, or completely off in your cycle, this episode is for you. Normal labs do not mean optimal hormones. And they definitely don’t mean nothing is wrong. Most women are living in the gray zone: not sick enough for medication, but not healthy enough to feel good. In this episode, I’m breaking down what balanced hormones actually look like, why lab ranges are misleading, and how to understand what your body is truly asking for.In this episode I’m sharing:Why normal lab ranges does not mean optimal hormone function, and how conventional ranges are built around disease, not wellnessThe difference between conventional vs functional lab ranges, and why tighter ranges matter for symptom-free livingWhy TSH alone is not a full picture of thyroid health, and what T3, T4, antibodies, gut health, and liver function revealHow nutrient deficiencies and poor conversion drive fatigue, PMS, weight gain, and hair loss before labs flag a problemWhy your doctor isn’t necessarily wrong, but is limited by insurance, time constraints, and pharmaceutical-based trainingHow hormones actually work together through the hormone cascade, and why fixing just one hormone rarely solves symptomsThe connection between cortisol, progesterone, estrogen, testosterone, thyroid hormones, and inflammationWhy stress, blood sugar crashes, mineral depletion, and liver overload disrupt hormone flowWhat truly balanced hormones feel like: predictable cycles, stable energy, calm moods, good sleep, healthy digestion, and resilienceThe foundational steps that support hormone balance naturally: blood sugar stability, mineral replenishment, liver support, gut health, and nervous system regulationYour symptoms are not random, they’re communication. You deserve more than being told “everything looks fine” when your body is clearly asking for support. This episode will help you understand how hormones really work, why labs often miss the bigger picture, and how to start building true hormone balance so you can finally feel like yourself again.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re dealing with heavy or clotted periods, intense PMS, breast tenderness, migraines around your cycle, bloating before your period, or feeling overly emotional, anxious, or wired, you’re going to want to listen to this episode. Estrogen is not the enemy. In fact, we need estrogen for ovulation, bone health, insulin sensitivity, and brain function. The problem starts when estrogen is too high, not clearing properly, or overpowering progesterone. This episode will help you understand what your symptoms are actually telling you, and where to start.In this episode I’m sharing: The 7 most common signs of high estrogen, including heavy bleeding, short cycles, breast tenderness, PMS, migraines, and moreWhy high estrogen almost always goes hand-in-hand with low progesterone (and why you can’t look at one without the other)How estrogen increases histamine activity, leading to anxiety, insomnia, nausea, rage, and premenstrual mood swingsWhy migraines around ovulation or before your period are often tied to estrogen fluctuations and inflammationHow stress, alcohol, and lack of sleep worsen estrogen symptoms by slowing liver detoxificationThe difference between high estrogen vs. estrogen dominance and why labs can look “normal” while symptoms are anything butHow copper imbalance can make estrogen feel stronger even when blood levels are normalWhy gut health matters, including the role of beta-glucuronidase in estrogen recirculationWhere to start naturally: blood sugar balance, fiber intake, liver support, bitters, vitamin C, and reducing endocrine disruptorsEstrogen doesn’t work in isolation. When progesterone, liver detox, gut health, minerals, and blood sugar aren’t supported, estrogen symptoms show up loud and clear. This episode will help you recognize the signs of high estrogen, understand what’s driving them, and take practical steps toward calmer moods, lighter periods, and more balanced hormones.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve been diagnosed with ADHD (or strongly resonate with it) and feel like you’re constantly hitting an invisible wall—knowing what to do but unable to follow through—this episode is for you. ADHD doesn’t mean you’re broken, lazy, or incapable. And it doesn’t mean medication is your only option. In this conversation, Gaia Broda and myself are reframing ADHD away from a life sentence and into something far more empowering: information you can use to take your power back.In this episode we’re sharing:Why so many women are being diagnosed with ADHD later in life, and what’s actually driving the riseHow identifying as your diagnosis quietly gives your power away (even when it feels validating)The Core Four pillars for managing ADHD naturally: movement, nutrition, nervous system regulation, and sleepWhy knowing the strategies isn’t the problem, and what’s really stopping follow-throughHow blood sugar crashes, dopamine chasing, and nervous system dysregulation fuel procrastination and overwhelmWhy reaching for sugar, scrolling, or avoidance isn’t a character flaw, but a signalThe role of self-worth, agency, and subconscious beliefs in ADHD symptomsHow hypnosis and subconscious work help rewire the patterns that keep you stuckWhy ADHD brains often come with powerful “zones of genius” and how society teaches us to ignore themWhere to actually start if you’re at rock bottom vs. already “managing but not thriving”An ADHD diagnosis can be a permission slip, not an identity. ADHD doesn’t get to decide what’s possible for you. When you stop outsourcing your power to labels, hacks, or medication alone and start building agency, nervous system safety, and supportive foundations, you can move from surviving to truly thriving. This episode will help you see your brain differently, reclaim your worth, and start working with how you’re wired instead of against it.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re bloated, constipated, dealing with PMS, or feeling like your hormones are off and you don’t know where to start, this episode is for you. Hormone balance doesn’t come from juice cleanses, cutting more foods, or chasing the “perfect” diet. It comes from giving your body the raw materials it actually needs to build, detoxify, and regulate hormones properly. In this episode, I’m breaking down the foundational foods every woman needs to support hormone balance, without extremes.In this episode I’m sharing:Why hormones don’t work in isolation, and why gut health, liver detox, and blood sugar must be supported firstHow soluble fiber (like carrots, beets, apples, and cruciferous veggies) binds excess estrogen and supports detoxWhy many women feel worse before their period when estrogen isn’t clearing properlyThe truth about animal products and why they’re critical for minerals, protein, and hormone productionHow long-term vegan or restrictive diets often lead to mineral depletion and hormone symptomsWhy saturated fat (butter, ghee, coconut oil) is essential for progesterone and cortisol productionThe role of carbohydrates in ovulation, progesterone, thyroid conversion (T4 → T3), and microbiome healthWhy keto and extreme carb restriction often backfire for women’s hormonesHow bitters (arugula, dandelion greens, beets, digestive bitters) stimulate bile flow and estrogen detoxWhat to do if fiber makes you bloated, and why that doesn’t mean you should avoid itWhy juice cleanses don’t support hormone balance and often worsen blood sugar and liver stressHormone balance isn’t about doing more, it’s about supporting the basics consistently. When digestion, liver detox, minerals, protein, fat, and carbohydrates are in place, hormones naturally regulate more easily. This episode will help you simplify your approach, stop chasing quick fixes, and start nourishing your body in a way that actually supports long-term hormone health.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re getting 7–8 hours of sleep and still waking up exhausted, this episode is for you.I used to sleep 10+ hours and still feel completely drained. Now, as a mom of three getting far less sleep, I have more energy than I ever did before. In this episode, I’m breaking down why “more sleep” isn’t the answer,  and what actually restores your energy.In this episode, I cover:Why chasing sleep instead of daytime energy is keeping you stuckHow your morning routine directly impacts your nighttime sleepThe hidden role blood sugar crashes play in fatigue, anxiety, and 2–4am wake-upsWhy minerals like magnesium, sodium, and potassium are non-negotiable for energyThe difference between stimulation (caffeine, pre-workout, pushing through) and true restorationHow to adjust movement, caffeine, and nervous system work based on whether you’re wired or shut downWhat your cycle, progesterone, and cortisol patterns can tell you about your fatigueSimple food, lifestyle, and supplement supports for both energy and sleepIf you’re tired of relying on caffeine, crashing every afternoon, or feeling wired but exhausted at night, this episode will help you start working with your body instead of fighting it.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re struggling with anxiety, poor sleep, restless legs, blood sugar crashes, muscle tension, or feeling constantly wired and depleted, especially during pregnancy or postpartum, this episode is for you. Magnesium is one of the most overlooked and under-consumed minerals for women, yet it’s involved in hundreds of critical processes in the body. And here’s the kicker: most women are deficient without ever being told. In this episode, I’m breaking down why magnesium matters so much, how to choose the right form, and why lab work often misses the real problem.In this episode I’m sharing:Why over 78% of women are magnesium deficient, and why pregnancy and postpartum increase your needs even moreThe reason blood tests don’t accurately reflect magnesium status How magnesium supports sleep, anxiety, blood sugar regulation, insulin sensitivity, muscle relaxation, and nervous system calmWhy magnesium is essential for using vitamin D, and how deficiencies stack on top of each otherThe difference between magnesium citrate vs. glycinate vs. malate (and why citrate isn’t my go-to for most women)Why relying on food alone often isn’t enough due to depleted soil and digestive absorption issuesHow potassium-rich foods (avocados, coconut water, nettle tea) help your body use magnesium betterThe role of vitamin B6 and boron in magnesium utilizationWhy supplement quality matters, and what to look for in brands (no fillers, heavy metal testing, arsenic awareness)How to safely think about magnesium during pregnancy and postpartum, including topical options and individualized dosingMagnesium isn’t just a nice-to-have supplement, it’s foundational. When this mineral is low, everything feels harder: sleep, stress, blood sugar, mood, and recovery. This episode will help you understand why magnesium deficiency is so common, how it shows up in everyday symptoms, and how to support your body wisely, especially during seasons of higher demand like pregnancy, postpartum, and chronic stress.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If your migraines show up like clockwork before your period, during your period, or right after it ends, this episode is for you. Hormonal migraines aren’t random, and they’re not a “Tylenol deficiency.” They’re a sign that estrogen, progesterone, minerals, inflammation, and nervous system chemistry are out of balance. While migraines can take time to fully resolve, understanding the pattern behind them is the first step toward real relief.In this episode I’m sharing:Why migraines that hit after your period are often linked to low iron, poor absorption, or copper imbalanceHow migraines before or at the start of your period are driven by estrogen withdrawal, histamines, and prostaglandinsThe connection between fluctuating estrogen, inflammation, serotonin disruption, and migraine painWhy vitamin B2 (riboflavin) supports mitochondrial energy in the brain and lowers migraine susceptibilityHow gluten sensitivity can increase glutamate, lower GABA, and make migraines worse during hormonal shiftsThe role of liver detox and estrogen metabolism, and why supporting bile flow mattersHow bitters, vitamin C, dandelion, and milk thistle support both digestion and hormone clearanceWhy natural antihistamines like nettle, vitamin C, and beef kidney can calm hormone-triggered migrainesWhen to consider deeper testing like HTMA or GI testing if food changes aren’t enoughWhy patience and consistency matter, as migraines are often one of the last symptoms to fully resolveHormonal migraines are not something you just have to endure every month. They’re feedback from your body, not a life sentence. This episode will help you understand why your migraines happen when they do, where to start with food and lifestyle support, and how to approach healing in a way that actually respects your hormones and nervous system.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re ending the day feeling six months pregnant even though you started the morning fine, listen up. Occasional bloating can happen, but daily, uncomfortable, end-of-day bloating is not normal. And it’s not something probiotics or cutting more foods will fix. Bloating is a signal that digestion, minerals, stress, or blood sugar are out of sync, and once you understand the real cause, relief becomes much more attainable.In this episode I’m breaking down:Why low stomach acid is one of the most common (and overlooked) causes of bloating, especially if it happens soon after mealsHow H. pylori suppresses stomach acid, why bloating won’t resolve until it’s addressed, and how it’s often passed back and forthThe role of minerals like sodium and zinc in digestion, and why electrolytes sometimes help bloatingHow bitters support both stomach acid and bile flow, and exactly how to use them before mealsWhy poor fat digestion and sluggish bile flow cause rapid bloating, right-sided fullness, and floating stoolsHow constipation (even if you’re going daily) leads to fermentation, pressure, and bloatingThe connection between blood sugar crashes, fatigue, anxiety, and bloating after mealsWhy nervous system dysregulation shuts digestion down, especially postpartum or during busy, high-stress seasonsBloating isn’t something to silence, it’s information. Restricting food, cutting carbs, or piling on probiotics often makes it worse. When you support stomach acid, bile flow, minerals, hydration, blood sugar, and your nervous system, digestion can finally work the way it’s supposed to. This episode will help you understand what your body is asking for, and where to start so you can end your day feeling comfortable again.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve tried cycle syncing before and felt overwhelmed, confused, or unsure if it was actually doing anything, this episode is for you. Cycle syncing isn’t meant to be another rigid protocol or checklist, it’s meant to help you work with your body, not against it. In this episode I’m chatting with Eversio Wellness Co-Founder Brandi Garden, and Dr. Desiree Caruso, Naturopathic Physician, who are breaking down how to use medicinal mushrooms to support each phase of your cycle in a simple, intuitive, and hormone-supportive way that actually feels nourishing instead of stressful.In this episode we’re sharing:Why cycle syncing with mushrooms works so well for hormone balanceHow medicinal mushrooms act as adaptogens to stabilize stress, blood sugar, and energy throughout the monthExactly which mushrooms support each phase of your cycle (menstrual, follicular, ovulatory, and luteal) and whyWhy Reishi is so powerful during your period for rest, immune support, and nervous system regulationHow Lion’s Mane supports brain function and creativity during your follicular and ovulatory phases, even when taken at nightWhy Cordyceps can reduce caffeine dependence, improve energy, and ease PMS during the luteal phaseHow Maitake supports blood sugar and insulin sensitivity when cortisol naturally runs higherWhat to do if your cycle is irregular, unpredictable, or you’re not currently bleedingHow to start cycle syncing without buying everything at once, and why it’s more cost-effective than you thinkWhy symptoms aren’t something to fix, but feedback your body is giving you—and how cycle syncing helps you respondCycle syncing is not about perfection, timing everything down to the day, or doing “one more thing” to fix your hormones. It’s about listening, responding, and giving your body the support it’s asking for in each phase. This episode will help you simplify cycle syncing, feel more grounded in your body, and use mushrooms as a tool to support hormones, energy, mood, and resilience, without turning your wellness routine into another source of stress.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re stressed, exhausted, struggling to lose weight, or feeling like your nervous system is constantly “on,” this episode is for you. Cortisol doesn’t just rise because of emotional stress—it spikes when blood sugar is unstable, minerals are depleted, and your gut isn’t supported. The good news? You don’t need another supplement. Some of the fastest ways to lower cortisol are already sitting in your kitchen.In this episode I’m sharing:Why cortisol stays elevated when blood sugar isn’t stabilized, and why food works faster than supplementsThe most underrated cortisol-lowering fruit and how its vitamin C supports your adrenals and progesteroneHow prebiotic foods directly improve stress resilience by feeding calming gut bacteria like lactobacillusWhy potassium is a “stress mineral” and how avocados help break the stress/depletion cycleHow omega-3s from wild-caught salmon reduce inflammation-driven cortisolWhy zinc and magnesium are essential for calming the nervous system, and the best food-based sourcesHow skipping protein at breakfast drives cortisol higher all day longWhy pasture-raised eggs act like a natural multivitamin for your nervous systemSimple food swaps that support your HPA axis without adding more supplementsCortisol issues aren’t just about stress, they’re about depletion. When your body doesn’t feel nourished or safe, it stays in survival mode. This episode will help you understand how to lower cortisol naturally with food, stabilize your blood sugar, support your gut, and give your nervous system the signals it needs to finally calm down.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re getting two periods in one month, spotting constantly, or bleeding every couple of weeks and being told birth control is the only solution, this episode is for you. Bleeding twice a month is not random, and it’s not something you have to “just live with.” It’s your body signaling that ovulation, progesterone, stress hormones, minerals, or your thyroid are out of sync. In this episode I’ll break down the real reasons this happens and how to start addressing it at the root.In this episode I’m sharing:The difference between true bleeding vs. ovulation spotting, and how to tell which one you’re experiencingWhy bleeding every two weeks often means you’re not ovulating (or your luteal phase is way too short)How low progesterone causes early, frequent, or breakthrough bleedingThe connection between stress, postpartum, breastfeeding, and perimenopause and irregular cyclesWhat estrogen dominance actually means and why estrogen can be “normal” but still cause symptomsHow copper imbalance can amplify estrogen and trigger spotting or heavy early bleedingWhy mineral depletion (sodium, potassium, magnesium, and more) disrupts ovulationHow thyroid dysfunction, especially high reverse T3, can shorten cycles and suppress progesteroneWhy electrolytes alone don’t fix mineral imbalancesWhen and why tracking ovulation is the first step to understanding what’s happeningIrregular bleeding isn’t something to cover up, it’s information. This episode will help you understand what your cycle is trying to tell you, why birth control doesn’t correct the underlying issue, and how to start becoming a confident advocate for your hormone health so your cycle can finally regulate again.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If your period leaves you exhausted, bedridden, or bleeding through tampons and pads every couple of hours, this episode is going to be a game changer. Heavy periods aren’t “just part of being a woman” — they’re a message from your body that something deeper is going on. Whether you’ve been told your only option is a hysterectomy or you’ve simply accepted misery as normal, there are root causes you can actually address… and that’s what we’re diving into today.In this episode, I’m breaking down:The real reasons behind heavy bleeding, from low progesterone to fibroids, endometriosis, adenomyosis, thyroid issues, and even copper IUDsHow to tell if your bleeding is truly “heavy” (and what the color, duration, and flow say about your hormones)The foundational nutrition shifts that help every category of heavy periods, like protein-forward meals, low-glycemic carbs, and 30+ plants per weekThe lifestyle and supplement supports that actually move the needle, like magnesium, B6, liver support, reducing endocrine disruptors, and herbs such as shepherd’s purse and beef organs for blood rebuildingHeavy periods aren’t a diagnosis, they’re a symptom. When you support the systems that regulate your hormones (blood sugar, minerals, liver detox, gut health, inflammation), your cycle can change dramatically. I’ve watched women go from bleeding through products hourly to hiking, traveling, and living their lives again, without surgery. This episode will help you understand what your body is trying to tell you and what actionable steps you can take to finally find relief.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve been told you have PCOS and walked out of the doctor’s office feeling like infertility is your future, this episode is for you. PCOS isn’t a life sentence—and you absolutely can get pregnant naturally. The key is understanding what’s actually driving your symptoms. Infertility, irregular cycles, weight gain, cravings, and androgen issues all trace back to a few core root causes that you can influence. This episode breaks down the exact steps I use with clients who go from “I don’t even ovulate” to regular cycles—and positive pregnancy tests.In this episode I’m sharing:Why insulin resistance and excess androgens create a vicious loop that shuts down ovulation, and how to break itHow to build balanced blood sugar meals (and why breakfast is the #1 predictor of hormone stability for the day)The egg-quality upgrades that matter most: seed cycling, removing endocrine disruptors, and supporting the brain–ovary connectionThe supplements actually shown to help PCOS, such as myo-inositol, maitake mushroom, omega-3 food sources, apple cider vinegar, and mineral supportWhy minerals and depletion matter more than you think, and how HTMA testing reveals what bloodwork can’tOvulation brings your period and ovulation brings your fertility. When you support blood sugar, egg quality, and mineral balance, your body becomes safer to ovulate and conception becomes possible. This episode gives you clear, doable steps to finally move toward the healthy, predictable cycle you’ve been chasing.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve ever stood in front of the mirror criticizing your body, stepped on the scale to decide whether you’re “good” or “bad” for the day, or punished yourself with food rules and workouts, this episode is for you. You cannot hate your body into health, and shame will never create lasting weight loss, hormone balance, or confidence. True transformation starts with how you talk to yourself, what you believe about your body, and the nervous system state you’re living in every single day.In this episode I’m sharing:Why shame, negative self-talk, and scale obsession actually block weight loss and hormone balanceHow using the scale as a “daily worth meter” keeps women stuck in a stress–cortisol–fat storage loopThe powerful mindset shift that helped a client lose 30 pounds and keep it off after a decade of struggleHow joy, movement, community, and oxytocin directly support your hormones and metabolismThe hidden ways we punish our bodies with food, workouts, and restrictions without realizing itA simple awareness exercise to catch and break self-sabotaging thought patternsHow to rewire your brain using neuroplasticity so your thoughts start working for you instead of against youThe exact practice I use with clients to replace destructive self-talk with sustainable, motivating beliefsSustainable health is built from self-respect, not self-loathing. When you start choosing nourishment, movement, and rest because you love your body, not because you’re trying to punish it, everything changes. This episode will help you break the shame cycle, rebuild trust with your body, and finally create results that last.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve ever felt amazing one week and completely depleted the next and wondered why your energy, cravings, mood, and workouts feel so inconsistent, this episode is for you. Your cycle is not just your period. It’s a four-phase hormonal rhythm that governs your metabolism, insulin sensitivity, stress response, digestion, and even your confidence. When you learn how to work with these hormonal shifts instead of fighting them, everything gets easier, from weight loss to PMS to energy.In this episode I’m sharing:Why your menstrual cycle is your fifth vital sign and what your blood color, length, and flow reveal about estrogen and progesteroneExactly how to eat, train, and recover during your menstrual phase for lower inflammation and better iron levelsHow to fuel your follicular phase for better workouts, creativity, insulin sensitivity, and egg qualityWhat to focus on during ovulation to support liver detox, hormone clearance, confidence, and peak energyHow to stabilize cravings, sleep, and mood in your luteal phase with potassium, magnesium, B6, and progesterone-supportive foodsHow seed cycling works and exactly when to use pumpkin, flax, sesame, and sunflower seedsThe biggest mistake women make when trying to “fix” estrogen or progesterone without addressing blood sugar and mineralsWhy blood sugar balance is the #1 biohack for better cycles, easier weight loss, and stable hormonesHow minerals, electrolytes, and protein front-loading change your energy across every phaseWhat it means when none of these phases feel recognizable, and why that’s a sign of deeper hormone imbalanceYour hormones are not the problem, they’re responding to your foundation. When blood sugar, minerals, stress, and nourishment are supported, your cycle becomes predictable, your symptoms fade, and your body finally feels like it’s working for you instead of against you. This episode will show you exactly how to start syncing your lifestyle to your biology for better energy, fewer cravings, and easier hormone balance.🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’ve been told your painful periods are “normal,” or you’ve spent years missing school, work, or events because you’re doubled over in cramps, this episode is for you. Pain is not the price of womanhood, it’s a sign your hormones, minerals, liver, or inflammation pathways need support. As someone who spent over a decade with three cycles a year and vomiting from cramps, I’m breaking down exactly what causes painful periods and the simple steps you can take to finally change them.In this episode I’m sharing:The two types of painful periods: primary and secondary dysmenorrhea, and how to know which category your symptoms fall intoWhy excess prostaglandins (inflammation) make cramps unbearable and what you can do this month to reduce themHow to use omega-3 rich foods like salmon (and chlorella if you need a supplement) to lower inflammation before your periodWhy blood sugar spikes make period pain worse, and how focusing on fiber + protein can immediately calm your hormonesThe plate method I use with clients to stabilize blood sugar and reduce PMS, cravings, headaches, and mood swingsHow to tell the difference between high-fiber foods that help your hormones vs. “healthy” grains that actually spike blood sugarThe simple liver-supporting foods that make a huge difference: dandelion tea, bitter greens, lemon water, milk thistle, and castor oil packsThe most effective supplement for painful periodsRemember: debilitating periods are not something you’re meant to just live with. They’re communication from your body, not a life sentence. This episode will help you understand the real reason behind your pain and give you clear, realistic steps to reduce inflammation, stabilize blood sugar, support your liver, and finally experience a calmer, more predictable cycle.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

This week I'm sharing an interview I did with the Eversio Wellness Podcast, who were gracious enough to let us use my interview here for you all. You'll hear a myriad of topics, including:The real reason postpartum depletion lasts years and why it isn’t your faultHow chronic under-eating, skipping meals, and relying on caffeine keep your nervous system locked in fight-or-flightThe minerals most women burn through during pregnancy and breastfeedingWhy stress + mineral depletion = low progesterone, anxiety, hair loss, and blood sugar instabilityWhat 2–3am wakeups actually mean The truth about postpartum weight loss resistance and why walking + strength training beats over-exercisingHow balancing your meals with protein, fiber, and carbs stabilizes your metabolism so you don’t crash by noonWhy your nervous system must feel safe before your hormones can regulateThe small, repeatable daily habits that rebuild energy, mood, metabolism, and hormonal resilienceOf course we all touch on how mushrooms play into all of these factors, as well as our favorite mushrooms. Thanks again to Eversio.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If the holidays always leave you bloated, exhausted, stressed, or convinced you “messed everything up,” this episode is for you. Between skipping meals, sugar overload, late nights, and nonstop plans, it’s no wonder your blood sugar, digestion, and hormones take a hit. But it doesn’t have to be that way. With a few simple shifts, you can enjoy the stuffing, apple pie, and Christmas cookies without the burnout, guilt, or metabolic crash.In this episode I’m sharing:Why skipping meals before a holiday dinner is the #1 mistake women make, and how it guarantees overeating, cravings, and bloatThe exact hormone supportive plan for the day: high-protein breakfasts, fiber-rich meals, stabilizing snacks, and avoiding the hangry spiralHow apple cider vinegar, digestive bitters, and digestive enzymes help control blood sugar, reduce bloating, and improve digestion before the big mealWhy enjoying the holiday meal is not the problem, and how balancing your other meals actually keeps your body calm and stableHow to build your plate: find your protein, find your fiber, and then savor the stuffing, squash, rolls, and pieThe mindset shift that stops the “I already ruined it, so whatever” spiral and helps you enjoy food without guiltEasy ways to use movement to support blood sugarWhat to do the next day to reset your systemHow to keep stress low through the season with simple daily practices like breathwork, legs up the wall, EFT tapping, and morning groundingThe holiday meal isn’t what derails your hormones - under-eating, stress, blood sugar crashes, and all-or-nothing thinking are. This episode gives you simple, realistic strategies so you can enjoy every part of the season while still supporting your digestion, mood, blood sugar, and hormones.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you're doing “all the right things” for weight loss but still feel bloated, inflamed, or stuck, this episode is for you. Most women trying to lose weight are unknowingly eating three everyday foods that quietly spike blood sugar, wreck gut health, and send hormones into chaos. These aren’t the obvious junk foods. You’ll find them hidden in “healthy” snacks, gluten-free products, condiments, protein bars, and even your favorite zero-sugar items. Once you learn what they are, you will never look at your pantry the same way again.In this episode I’m sharing:The sneaky reason gluten-free packaged foods (even the “healthy” brands) spike blood sugar, cause inflammation, and overload your system with fillers, gums, and almond flourWhy high-fructose corn syrup is one of the most hormone-disruptive ingredients on the shelves, and how it affects estrogen, liver health, mood swings, cravings, and stubborn weight gainThe hidden sugar bomb inside everyday condiments like ketchup, barbecue sauce, and salad dressing, and how serving sizes trick you into consuming 30–70 grams of sugar without realizing itHow artificial sweeteners like sucralose and aspartame damage the gut microbiome, disrupt insulin sensitivity, increase cravings, and train your body to store fatWhy “no sugar added” products are often worse for your hormones than the real thingThe real reason women who are barely eating still struggle with weight lossSimple, realistic swaps so you can ditch inflammatory ingredients without feeling deprivedWeight gain is a symptom, not the root issue. If you’re constantly on a blood-sugar and cortisol roller coaster, your hormones simply can’t regulate, no matter how little you eat. This episode will help you understand what’s actually sabotaging your metabolism, how to remove the biggest Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com

If you’re already stressing about holiday shopping or you’re trying to find the perfect gift for the “non-toxic friend” in your life, this episode is for you. Whether you want thoughtful stocking stuffers, clean beauty upgrades, wellness splurges, or treats for yourself during Black Friday, this guide breaks down exactly what’s worth buying, and what’s not. No overwhelm. No scrolling for hours. Just curated, clean, non-toxic picks at every price point.In this episode I’m sharing:Gifts under $25 that actually land: non-toxic deodorant, clean candles, coffee + collagen pairings, perfume samplers, and toxin-free teeth whiteningGifts under $50 that feel luxe without breaking the bank, like mini body oils, organic cotton basics, Paleo Valley meat sticks for snack lovers, and elevated stocking stuffersGifts under $100 including clean makeup staples, Crunchi must-haves, RMS glow products, and my go-to wellness picks for friends, moms, and yourselfGifts under $300 like curated wellness baskets, full skincare routines, serums, and the perfect beauty + wellness combosSplurge-worthy items that are actually worth it: red light therapy, sauna gear, air purifiers, and home upgrades that make daily life healthierThe brands with historically amazing Black Friday sales, and what to wait to buyThe exact products I reorder year after year and which ones my husband loves tooGifting doesn’t have to be stressful or wasteful. This episode gives you thoughtful, non-toxic gift ideas at every budget so you can shop intentionally, save money during the best sales of the year, and fill your home—and the homes of the people you love—with clean, high-quality products that make everyday life healthier.Find all of my recommendations here: https://www.leahbrueggemann.com/blog/non-toxic-gift-guideLeah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: leahbcoaching@gmail.com