This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women.

Whether you're planning to get pregnant, struggling with PCOS, or simply want to feel better in your body, this episode is a wake-up call every woman needs to hear.

Guest Bio:

Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions.

She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home.

Resources & Mentions:

– Dr. Natalie Crawford’s Podcast: As a Woman

– Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book

– Fora Fertility Clinic: https://www.forafertility.com/

Follow Dr. Natalie Crawford:

Instagram & YT: @nataliecrawfordmd

Website: www.nataliecrawfordmd.com

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My Macro Guide:

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Running Programs:

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Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

Topics discussed:

00:00:00 – Intro 

00:01:28 – Impact of nutrition on hormone health

00:02:19 – Most important daily nutrition habits for hormonal balance

00:06:52 – Samantha shares losing her period for 13 months

00:09:07 – Why healthy fats are critical for hormone production

00:09:52 – Advice for busy, under-fueled women not seeing results

00:12:07 – Sleep as the foundation for hormone balance

00:14:21 – Navigating sleep misalignment with partners

00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps)

00:18:11 – Must-have daily supplements for hormone support

00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies

00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis

00:30:14 – Lifestyle and food interventions for PCOS

00:33:10 – How muscle building & movement reduce inflammation

00:35:03 – Training without losing your period again

00:38:10 – Tracking ovulation & reading body signs

00:41:17 – Primary culprits for rising fertility challenges

00:42:27 – Why some women get pregnant after stopping IVF

00:44:42 – Egg quality vs quantity: what you can and can't change

00:46:12 – Lifestyle shifts that boost metabolic and egg health

00:52:52 – Preparing to try: what active women should do 1 year out

00:55:00 – How long before trying should you stop birth control?

00:56:02 – Using body cues + basal temperature to track cycles

00:58:06 – Most women only track after struggling: why that's too late

01:00:02 – Fertility testing & advocacy: when to seek help

01:02:39 – MTHFR gene: what it means for folate & pregnancy

01:04:02 – Methylated folate vs folic acid for birth defect prevention

01:05:23 – Miscarriage risks without proper folate supplementation

01:08:14 – Low progesterone and miscarriages: how it works biologically

01:10:33 – Inflammatory foods, sugar, and alcohol's role

01:13:00 – Removing toxins and endocrine disruptors at home

01:15:12 – Household changes to protect children's long-term health

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