Women's Wellness Wisdom: Hormones and Beyond

In this episode, Adrienne and I break down what breathwork actually is, why it matters, and how it supports nervous system regulation in real life. We talk through the vagus nerve, the balance between the sympathetic and parasympathetic nervous system, and why so many people feel stuck in a constant state of stimulation. Also, we share simple, realistic ways to use breathwork throughout the day, even when life feels busy, overwhelming, or chaotic.This conversation covers how breathwork supports adults and children, how co-regulation works in families, and how just a few intentional breaths can help reset your system and change your baseline over time.

In this episode, Adrienne and I talk about the early foundations that matter most in pregnancy, especially during the first trimester, and why these same habits continue to support you through motherhood. We walk through the rapid hormonal shifts, increased nutrient demands, digestive changes, and emotional layers that show up early on, often before anyone even knows you’re pregnant.We share four practical focus areas that make a real difference: stabilizing blood sugar, regulating the nervous system, supporting nutrient reserves, and keeping detox pathways moving through gut and liver support. We also explain how these foundations affect not just how you feel now, but fetal development, labor, postpartum recovery, and your child’s long-term health.If the first trimester feels overwhelming, exhausting, or confusing, this conversation helps you understand what your body is asking for and how to support yourself in realistic, doable ways that carry far beyond pregnancy.

In this episode, Adrienne and I dive into something we see all the time: women trying to fix their hormones by doing more… more workouts, more restriction, more pushing through when the real issue is often what we need to stop doing. We talk honestly about the three biggest things that disrupt women’s hormones: over-stressing the body, under-nourishing, and ignoring the signals your body is trying to give you. Plus, our non-negotiable strategy we’d never take off the table when it comes to natural hormone balance.If you’ve been stuck in the cycle of doing everything “right” but still feeling off, this conversation will help you understand what your body actually needs and what to let go of so you can feel better long term!Topics Discussed:HormonesOver-Exercising and Over-StressFight-or-Flight ModeUndernourishing the bodyLooking into your body’s symptoms #1 Non-Negotiable Hormone Strategy

The holidays are here and so are the sweets, stress, and busy schedules that come with them! In this episode, Adrienne and I talk about how sugar and stress feed off each other, what that means for your hormones and immune system, and how to stay grounded without feeling like you’re missing out on the fun.We share practical ways to stay balanced through “sugar season” from supporting your body (and your kids’) to enjoying the holidays without losing the progress you’ve made. If you’re tired of feeling run-down by the end of the year, this one’s for you!00:09 Blood sugar balance in the holidays01:04 The connection between sugar and stress02:04 Sugar season and Holiday habits03:56 Health impact of sugar and stress06:07 How to stay balanced during the holidays 15:49 Emotional regulation

Perimenopause is a word that gets thrown around a lot, but most women don’t realize it can start years earlier than they expect. In this episode, Adrienne and I talk about what perimenopause really means, the symptoms that show up long before menopause, and why so many women are told to just “deal with it.”We break down the common struggles and look at what’s really driving them. Plus why conventional medicine often misses the mark and how a functional approach gets to the root.We share simple, sustainable changes, the power of tracking your habits, and how to set yourself up for long-term health. This is a very insightful episode so make sure to tune in.00:09 Perimenopause00:30 Jenny Quartano01:14 Adrienne Roth01:51 Menstrual cycle03:21 Perimenopause symptoms04:50 Lifestyle changes08:49 Conventional medicine vs. Functional approach11:09 Importance of relationships & quality of life13:13 Building habits,tracking & goal settingAssess your symptoms: https://www.alltogetherwellness.net/wellwomenJoin the waitlist: https://api.leadconnectorhq.com/widget/form/7K6tBZPfaQUSQCVIIqYN

In this episode, I’m joined by Adrienne Roth, occupational therapist and functional medicine practitioner, for a real talk on what your cycle is actually telling you about your health.We walk through Adrienne’s personal journey, the red flags she ignored, and why so many women are being dismissed or masked with medication instead of getting to the root. We also share how cycle tracking can be one of the most empowering tools for understanding your body and organizing your life. Think fewer energy crashes, more self-awareness, and the kind of long-term health most of us never learned to prioritize.If you’ve ever dealt with painful periods, cysts, fatigue, or brain fog and been told it’s “just part of being a woman”, this one’s for you!Introduction to Adrienne RothMenstrual cycle as a fifth vital signComparing male and female hormone cyclesWhy cycle tracking mattersFoundations of hormonal healthCommon symptoms & misdiagnosis in conventional medicine8-Week Hormone Foundations Program

In today's episode, we're talking with Jen Wheeler, who started her own skincare company using tallow! Jen breaks down what tallow is, why it's so effective, and how it compares to conventional skincare products. She also discusses the importance of making the shift to non-toxic, natural alternatives in our daily lives - not just for skincare, but for overall health.If you’re curious about natural skincare or looking to make healthier choices in your daily life, this episode is a must-listen!IntroductionJen WheelerBenefits of tallowWhat is tallow and why is it the best optionNutrients from tallowQuality and brandsPeople making the switch to tallowSkincare & fragrancesJen’s journey to integrating holistic health and skincareWhat’s hard to let goJen in Costa RicaWhere to find Jen’s productsJen Wheeler's Website: www.mygrassfedskin.comReach out to Jen Wheeler on Instagram: @grassfedskin

In today’s episode, we're talking about What You Should Eat and its impact to our overall health - may it be physical or mental.But first, think about what “healthy” means to you. Understanding what this means to you will serve as your guide to your dietary decisions. Healthy eating isn't just about counting calories or following restrictive diets but also about nourishing your body with the nutrients it needs to thrive. Be consistent and make healthy choices a habit over time.Don’t miss out on this informative episode!IntroductionWhat should you eatHealthFoodDiseaseQuestions to ask yourselfFrom fast paced lifestyle to optimal healthSetting realistic goalsStressIncreasing MacronutrientsProteinTry variety of healthy foodGutMeal planConclusion

We often fail to take the necessary precautions when selecting a physician, simply visiting any doctor without considering if they're truly compatible with us. This can lead to issues where we're treated like just another patient with similar symptoms, without taking into account our unique genetics and medical history. That's why in this episode, we're going to dig into the importance of finding the right physician for you. We'll explore the signs that your current physician might be a red flag and discuss what you can do to ensure you're getting the personalized and effective medical care you deserve.Women’s health related issuesUnderstanding the difference between men & women when being treated What you should be asking your physician Finding the right physician for you“Blanket” medicationRelationship between you and your physicianKnow who your physician & be prepared on your visitsWhere to find us

Are you currently breastfeeding or soon-to-be moms feeling a bit overwhelmed by the whole breastfeeding journey?Well, you're not alone!In today's episode, I'm joined by Paula. We'll be shedding light on the impact of breastfeeding on our hormones, discussing how it could potentially contribute to postpartum depression and stress. Plus, we've got some valuable insights on how a lactation counselor can be your guiding light through this beautiful yet sometimes challenging experience.Stick around until the end of the episode because we've got some fantastic news to share!Introduction about PaulaBreastfeeding and its impact to hormonesPostpartum depression Hip Fracture StressWhen’s the good time to see a Lactation CounselorBreastfeeding Education CourseWhat to expect in the course

Curious about how your gut health links to your hormones? This episode delves into the effects of gut issues, breaking down how they show up in things like sleep problems, mood swings, and food sensitivities.So if you feel like your body’s dropping hints and you’re unsure what it’s telling you - give this episode a listen and don’t hesitate to reach out for help and guidance!Introduction Why gut health matters to hormonesLeaky gutWhy gut health is importantHormone imbalance Job of the gutHormones are communication in our body.Gut brain accessChanges in dietWorking and repairing your gut health with usOxidative stressFiberConnect with us

Are you thinking about making changes to your diet or lifestyle?Well, guess what? We've got an episode lined up that's all about making those changes not just temporary shifts, but actual habits that stick. Instead of just focusing on changing things, we'll show you how to turn those changes into habits that are practical and achievable.So, make sure you tune in - this is an episode you won't want to skip!What it takes to make changesImproving diet and lifestyle5 Parts of Behavior Change Model#1 Precontemplation#2 Contemplation#3 Preparation#4 Action#5 MaintenanceMental health first aidSetting realistic & attainable goalsSustainable changesHow to make goals a habitUnderstanding patientsPromptsPrioritizing yourselfTo-do lists, routinesChanging the thought processQuestions to ask yourself if things are not working outBenefit of goal setting & behavior changeHow practitioners/experts can helpFinal Takeaways

Ever wondered what exercise does for you beyond the basics?Exercise is undeniably vital for our holistic well-being. It's the cornerstone of our physical health, helping us maintain a healthy weight and ward off chronic illnesses like heart disease and diabetes. But in this episode, aside from the fundamentals, I’d love to delve deeper into the lesser-known benefits. I'll provide quick advice to help you jumpstart your journey and give you ideas on how to get started.If you're interested in learning more about this topic, be sure to tune in!What is Exercise?Movement5 ‘lesser’ known benefits of exercise#1 Preventing osteoporosis #2 Muscle mass#3 Improved sex drive #4 Sleep#5 StressWhere to start What kind of exercise should you be doingHormonesFinal takeaways

Today, we're diving into the world of Semaglutide - its history, potential benefits for our body, and the side effects to be aware of. We'll also discuss what happens when you decide to stop using it. We’ll also cover what happens to your body once you decide to stop using it!If you're curious about this revolutionary drug and its alternatives, you won't want to miss this eye-opening discussion.History behind semi glutideForms of semi glutideHelps type 2 diabeticsLosing weightWant to know more basisQuestions to ask about semi glutideSide effectsReduced appetiteRisk to pancreasGuidelines not to take this drugMuscle mass lossPreserving bone density & muscle massWhat happens when you decide to stopNutrient LevelSense of feeling malnourishedMetabolismRebound effectWhats the best way to use this drugChange in DietMoving your bodySleepIndividualized planAlternatives