Balancing Hormones Naturally

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

If you’ve been told that painful cramps, heavy bleeding, mood swings, or PMS are “just part of being a woman,” this episode is for you. Your period isn’t supposed to be miserable, it’s supposed to be painless, balanced, and predictable. In fact, your cycle is your monthly report card for overall health, giving you valuable clues about your hormones, thyroid, and metabolism.In this episode I’m sharing:Why period cramps aren’t normal and what excess prostaglandins have to do with itThe difference between primary and secondary dysmenorrhea (and when to suspect fibroids, endometriosis, or low progesterone)What your period’s color, length, and flow reveal about your estrogen and thyroid functionHow to spot the red flags: light pink flow, brown spotting, large clots, or super heavy bleedingWhy your period headaches and low iron may point to gut issues or parasitesA simple breakdown of your full menstrual cycle, from follicular phase to luteal phase and what each hormone is doingWhy ovulation is the main event, not your period, and the key to strong progesterone and stable moodsHow birth control, stress, and endocrine disruptors interfere with your brain-ovary communicationThe hidden reason you feel worse before your period: low progesterone and inflammationHow to naturally support hormone balance with nutrition, stress regulation, and gut healingYour hormones aren’t out to get you, they’re your body’s messengers. This episode will help you understand what your cycle is really telling you, why your period is a vital sign, and how to finally create the painless, balanced cycle you deserve.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 been told to skip breakfast or fast until noon to lose weight, this episode is for you. Research actually shows the opposite. Women who eat breakfast have better blood sugar, lower inflammation, fewer cravings, and a reduced risk of metabolic syndrome. But here’s the catch: what you eat for breakfast will make or break your hormones, appetite, and weight loss results for the entire day.In this episode I’m sharing:Why eating breakfast is one of the easiest ways to support weight loss and hormone balanceThe exact protein target you need to hit for stable energy, cravings, and metabolismMy go-to breakfast proteins: eggs, chicken sausage, salmon, Greek yogurt, and moreWhy fiber is essential for blood sugar balance, and the best morning sources of fiberHow to build a satiating breakfast bowl with reheated resistant-starch potatoes, veggies, and proteinThe low-glycemic carbs that keep cravings awayWhy smoothies often fail women, and how to build one that’s blood-sugar friendly and actually fillingWhether you should drink coffee before breakfastHow to create 2–3 easy breakfasts you can rotate without feeling bored or overwhelmedThe first meal of your day sets your metabolism, mood, and cravings in motion. This episode will show you how to build a breakfast that stabilizes blood sugar, supports hormones, and makes weight loss feel effortless, not punishing.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 dealing with mood swings, hot flashes, weight gain around your midsection, worsening PMS, or feeling like your body is suddenly working against you, this episode is for you. You’re not losing your mind. You’re in perimenopause, a long transition (not a two-week phase) where your hormones are shifting, your metabolism is changing, and your body is asking for support, not punishment.In this episode I’m sharing:Why perimenopause is a “second puberty” and what’s really behind the mood swings, cravings, and thicker waistlineThe labs every woman should run during this transition: a full thyroid panel, metabolic panel, fasting insulin, A1C, and moreHow dropping estrogen and progesterone create relative androgen excess, and why this changes your fat distribution and energyWhat your adrenals have to do with worsening PMS, exhaustion, irritability, and sleepThe blood sugar strategies that stabilize hormonesThe supplements that actually helpWhy phytoestrogen foods (like flaxseed) can help, but only if your gut microbiome and detox pathways are supportedThe role of minerals like boron, sodium, and potassium in smoothing the transitionHow oxytocin improves insulin sensitivity, plus daily ways to build more joy, connection, and calmThe workouts that support your metabolism now: heavy strength training + zone 2 walking, not more HIITHow to create a personalized, sustainable plan by supporting adrenals, thyroid, gut, minerals, and metabolic healthRemember: perimenopause isn’t something to fear, it’s a phase your body can thrive in when you give it targeted support. This episode will help you understand what’s changing, take control of your symptoms, and move through this transition with energy, confidence, and ease.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 have a cabinet full of half-used supplements you bought with hope, but abandoned because they didn’t actually do anything, this episode is for you. The wellness industry has convinced women that there’s a pill for every problem. But most of what you’re taking is doing nothing for your hormones, and some of it may even be making things worse.In this episode I’m sharing:The real reason multivitamins are a waste of moneyWhy “hormone balance blends” with maca, Vitex, ashwagandha, and rhodiola often backfireHow to identify low-quality supplements — hidden fillers, fake transparency, and lack of third-party testingThe supplements that should always be heavy-metal tested, like magnesium and protein powderThe truth about probiotics and why most refrigerated ones never survive your stomach acidWhy detox kits and liver cleanses don’t work unless your drainage pathways are openThe difference between detoxing and actually supporting your body’s ability to eliminate toxinsWhy testing, like HTMA, is cheaper in the long run than guessing and buying trendy supplementsThe one supplement that actually does work for most womenHow to read supplement labels like a pro and spot useless dosages instantlySupplements should support your healing, not drain your wallet or overload your system. This episode will help you clear the clutter, stop wasting money, and choose only the products that actually move the needle for your 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 ever felt burned out, ignored by the medical system, overwhelmed by symptoms, or terrified of menopause because of what everyone says about it, this episode is for you. Brandi Garden, co-founder of Eversio Wellness and author of Healing Your Body, Mind, and Soul, shares how she went from autoimmune disease, burnout, and skin cancer to sailing through perimenopause without a single symptom. She’s here to show you how to become the CEO of your own health.In this episode we’re sharing:Why waiting for the perfect time to take care of your health keeps you stuck in the same cycle  How Brandi went from psoriatic arthritis, chronic inflammation, and emotional burnout to genuine joy, energy, and balance  The mindset shift that changed everything: moving from identifying with symptoms to seeing them as signals of imbalanceWhy women avoid running labs or making changes, and the surprising payoff of staying in the comfort zoneHow mushrooms like reishi, cordyceps, lion’s mane, tremella, and maitake help regulate stress, blood sugar, inflammation, and hormonesHow maitake supports ovulation, insulin sensitivity, immune function, and even A1C levels Why balancing foundational hormones makes perimenopause and menopause easier What it actually means to “co-regulate,” ask for help, build emotional resilience, and stop living in survival mode The story behind Brandi’s new five-mushroom blend, and how to use it for perimenopause, energy, mood, and metabolic health How her new book blends memoir, mindset, actionable exercises to help you create real change You’re not your diagnosis, your symptoms, or your past. This episode will help you trust your intuition, regulate stress, nourish your hormones, and take the small, courageous steps that create the future you actually want without waiting for rock bottom to force you there.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 spent years feeling exhausted, bloated, moody, or dismissed by doctors who keep telling you your labs are “normal,” this episode is for you. You’re not broken, your body is begging you to listen. Healing your hormones doesn’t start with perfection or another extreme detox. It starts with one simple thing: taking action before you feel ready.In this episode I’m sharing:Why waiting for the “perfect time” keeps you stuck in the same cycle of frustration and burnoutHow to start healing your hormones without having it all figured out (and why messy action beats waiting every time)The truth about the “boring basics” that actually fix your hormones, like sleep, nourishment, minerals, and nervous system safetyWhy your body can’t heal if you keep jumping from cleanse to cleanse or diet to dietThe power of consistency and joy in your healing process and how to stop treating it like punishmentThe orchestra analogy: how every part of your body works together and why restoring harmony starts with safety and nourishmentHow to use your symptoms as communication, not condemnation, and finally trust your body againMy favorite first step for most women: balancing blood sugar with 30 grams of protein at breakfastHealing doesn’t begin when everything’s perfect. It begins the moment you decide to start. This episode will help you stop waiting, stop doubting, and start taking the small, powerful steps that lead to real hormone balance and lasting change.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—The recommendations presented in this podcast are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your healthcare provider.

If you’ve ever stood in your kitchen staring at your fridge wondering what to eat for your hormones—or felt like every grocery trip ends in confusion—this episode is for you. You don’t need another restrictive meal plan or complicated recipe list. You need a pantry that works with your hormones, not against them. Whether you’re managing PCOS, insulin resistance, or just want to balance blood sugar and feel better, this episode breaks down exactly what to stock so every meal supports your energy, mood, and metabolism.In this episode I’m sharing:The biggest PCOS myth about carbs (and why you shouldn’t cut them out completely)How to build your plate for stable blood sugar and balanced hormones—without restrictionThe best low-glycemic carbs to keep on hand: potatoes, berries, squashes, and resistant starchesMy go-to protein staples that make hitting 30g per meal easy (and fast!)The veggies and fibers that boost gut health and keep cravings under controlWhy batch cooking beats traditional meal prep (and how to make it simple)The mineral-rich foods that power your thyroid and adrenalsHow to stock hormone-supportive snacks, from homemade protein balls to clean meat sticksThe seed cycling staples that help naturally regulate hormones and support ovulationHidden sugar traps in sauces and dressings (and how to swap them for clean versions)Eating for your hormones isn’t about perfection,it’s about preparation. When your pantry is stocked with real, nourishing staples, every meal becomes a step toward better energy, balanced blood sugar, and thriving with PCOS, not fighting against 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—The recommendations presented in this podcast are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your healthcare provider.

If you’re crashing by 10 a.m., starving a few hours after breakfast, or gaining weight no matter how little you eat, your breakfast is the problem. Most women unknowingly start their day with “healthy” breakfasts that spike blood sugar and keep insulin resistance, fatigue, and cravings locked in all day long.In this episode I’m sharing:The top three breakfasts that help reverse insulin resistance (without crash diets or restriction)Why your body needs at least 30 grams of protein first thing in the morning, and how to actually hit itHow to build a savory, blood-sugar-balanced breakfast that keeps you full and energized for hoursMy easy, no-egg breakfast ideas that are quick, simple, and satisfyingHow to use resistant starch potatoes to feed gut health and lower your glycemic responseWhy breakfast doesn’t have to be “breakfast food” and how leftovers can be your best blood sugar hackThe secret to stabilizing blood sugar every time you eatHow small swaps, like adding bone broth or collagen, can boost protein intake and steady energy levelsRemember: your morning meal sets the tone for your entire day. This episode will help you build breakfasts that balance your blood sugar, support your hormones, and finally end that mid-morning crash for good.—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—The recommendations presented in this podcast are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your healthcare provider.

If you’ve ever wondered whether fasting is actually helping your hormones or secretly wrecking them, this episode is for you. Most fasting studies are done on men or postmenopausal women, which means if you’re cycling, you’re playing by a completely different hormonal rulebook.In this episode I’m sharing:Why fasting impacts women’s hormones differently than men’s (and how stress, cortisol, and progesterone all tie in)The hidden ways fasting can lower your LH, disrupt ovulation, and tank your progesterone levelsSymptoms that your fasting routine is backfiring, such as irritability, insomnia, thinning hair, and irregular cyclesWhy extreme fasting is often just a “fancy way of not eating enough” and how that triggers fight-or-flight modeHow to know if your minerals, adrenals, or calorie intake make fasting unsafe for your body right nowCircadian fasting and how to do it properly for hormone supportWhy it matters when you eat, not just what you eat, and how nighttime insulin resistance affects fat storage and sleepHow to break your fast correctly to protect your blood sugar and adrenalsMy favorite way to adapt fasting to your cycle using short “follicular fasts” without stressing your hormonesRemember: fasting isn’t magic and it’s not evil either. It’s about using it with context, wisdom, and nourishment. This episode will help you understand when fasting helps, when it hurts, and how to align it with your body’s natural rhythm so you can finally feel balanced, energized, and in sync again.🙏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—The recommendations presented in this podcast are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your healthcare provider.