To sign up for the free training on November 18th, head here: https://bit.ly/bhn-nov25

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 it
• The 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 function
• How to spot the red flags: light pink flow, brown spotting, large clots, or super heavy bleeding
• Why your period headaches and low iron may point to gut issues or parasites
• A simple breakdown of your full menstrual cycle, from follicular phase to luteal phase and what each hormone is doing
• Why ovulation is the main event, not your period, and the key to strong progesterone and stable moods
• How birth control, stress, and endocrine disruptors interfere with your brain-ovary communication
• The hidden reason you feel worse before your period: low progesterone and inflammation
• How to naturally support hormone balance with nutrition, stress regulation, and gut healing

Your 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

--

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

To sign up for the free training on November 18th, head here: https://bit.ly/bhn-nov25

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 balance
• The exact protein target you need to hit for stable energy, cravings, and metabolism
• My go-to breakfast proteins: eggs, chicken sausage, salmon, Greek yogurt, and more
• Why fiber is essential for blood sugar balance, and the best morning sources of fiber
• How to build a satiating breakfast bowl with reheated resistant-starch potatoes, veggies, and protein
• The low-glycemic carbs that keep cravings away
• Why smoothies often fail women, and how to build one that’s blood-sugar friendly and actually filling
• Whether you should drink coffee before breakfast
• How to create 2–3 easy breakfasts you can rotate without feeling bored or overwhelmed

The 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

To sign up for the free training on November 18th, head here: https://bit.ly/bhn-nov25

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 waistline
• The labs every woman should run during this transition: a full thyroid panel, metabolic panel, fasting insulin, A1C, and more
• How dropping estrogen and progesterone create relative androgen excess, and why this changes your fat distribution and energy
• What your adrenals have to do with worsening PMS, exhaustion, irritability, and sleep
• The blood sugar strategies that stabilize hormones
• The supplements that actually help
• Why phytoestrogen foods (like flaxseed) can help, but only if your gut microbiome and detox pathways are supported
• The role of minerals like boron, sodium, and potassium in smoothing the transition
• How oxytocin improves insulin sensitivity, plus daily ways to build more joy, connection, and calm
• The workouts that support your metabolism now: heavy strength training + zone 2 walking, not more HIIT
• How to create a personalized, sustainable plan by supporting adrenals, thyroid, gut, minerals, and metabolic health

Remember: 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 money
• Why “hormone balance blends” with maca, Vitex, ashwagandha, and rhodiola often backfire
• How to identify low-quality supplements — hidden fillers, fake transparency, and lack of third-party testing
• The supplements that should always be heavy-metal tested, like magnesium and protein powder
• The truth about probiotics and why most refrigerated ones never survive your stomach acid
• Why detox kits and liver cleanses don’t work unless your drainage pathways are open
• The difference between detoxing and actually supporting your body’s ability to eliminate toxins
• Why testing, like HTMA, is cheaper in the long run than guessing and buying trendy supplements
• The one supplement that actually does work for most women
• How to read supplement labels like a pro and spot useless dosages instantly

Supplements 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 imbalance
• Why women avoid running labs or making changes, and the surprising payoff of staying in the comfort zone
• How mushrooms like reishi, cordyceps, lion’s mane, tremella, and maitake help regulate stress, blood sugar, inflammation, and hormones
• How 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 burnout
• How 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 safety
• Why your body can’t heal if you keep jumping from cleanse to cleanse or diet to diet
• The power of consistency and joy in your healing process and how to stop treating it like punishment
• The orchestra analogy: how every part of your body works together and why restoring harmony starts with safety and nourishment
• How to use your symptoms as communication, not condemnation, and finally trust your body again
• My favorite first step for most women: balancing blood sugar with 30 grams of protein at breakfast

Healing 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 restriction
• The best low-glycemic carbs to keep on hand: potatoes, berries, squashes, and resistant starches
• My 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 control
• Why batch cooking beats traditional meal prep (and how to make it simple)
• The mineral-rich foods that power your thyroid and adrenals
• How to stock hormone-supportive snacks, from homemade protein balls to clean meat sticks
• The seed cycling staples that help naturally regulate hormones and support ovulation
• Hidden 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 it
• How to build a savory, blood-sugar-balanced breakfast that keeps you full and energized for hours
• My easy, no-egg breakfast ideas that are quick, simple, and satisfying
• How to use resistant starch potatoes to feed gut health and lower your glycemic response
• Why breakfast doesn’t have to be “breakfast food” and how leftovers can be your best blood sugar hack
• The secret to stabilizing blood sugar every time you eat
• How small swaps, like adding bone broth or collagen, can boost protein intake and steady energy levels

Remember: 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 levels
• Symptoms that your fasting routine is backfiring, such as irritability, insomnia, thinning hair, and irregular cycles
• Why extreme fasting is often just a “fancy way of not eating enough” and how that triggers fight-or-flight mode
• How to know if your minerals, adrenals, or calorie intake make fasting unsafe for your body right now
• Circadian fasting and how to do it properly for hormone support
• Why it matters when you eat, not just what you eat, and how nighttime insulin resistance affects fat storage and sleep
• How to break your fast correctly to protect your blood sugar and adrenals
• My favorite way to adapt fasting to your cycle using short “follicular fasts” without stressing your hormones

Remember: 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.

If you’ve been feeling off lately, fatigued, bloated, struggling with hormones, or just sensing your body’s overloaded, this episode is for you. Forever chemicals/PFAs are hiding in your cookware, water, cosmetics, and even your clothes, quietly disrupting hormones, thyroid function, fertility, and metabolism. The good news? You can start detoxing them safely and naturally.

In this episode I’m sharing:

• What PFAs/forever chemicals are and where they’re hiding in your home
• How they impact hormones, fertility, and thyroid health, and the symptoms that might be your first clues
• The most common sources of exposure and how to start removing them
• My exact steps to detox PFAs safely: reduce exposure, bind toxins, and support your liver, gut, and detox pathways
• The surprising food that helps eliminate PFAs and how to prepare it for the biggest benefit
• Mushrooms’ role in eliminating PFAs
• How to choose quality mushrooms (and what testing to look for so you actually get the detox benefits)
• The importance of filtering your water—because if you’re not filtering it, you’re the filter
• Key nutrients that support detox: vitamin C, protein, milk thistle, and dandelion root

You don’t have to change everything overnight. Start with one thing, like your cookware, your water, or your skincare, and you’ll already be helping your body release what it’s been holding on to. This episode will give you the tools to start detoxing forever chemicals safely and naturally, one small change at a time.

Chapters

00:00 Understanding Forever Chemicals: The PFAS Crisis

02:38 Reducing Exposure: Practical Steps to Detoxify

05:10 Dietary Solutions: Foods That Help Detox PFAS

08:16 Supporting Detox Pathways: The Role of Lifestyle Changes

—

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 been doing all the “right things,” like cutting calories, working out harder, and trying every diet, but still can’t lose stubborn belly fat, this episode is for you. The real reason you’re stuck has nothing to do with willpower and everything to do with your hormones, metabolism, and stress response.

In this episode I’m sharing:

• Why belly fat is different from other fat and what it reveals about your hormones
• How poor sleep raises cortisol, increases cravings, and drives fat storage (and my exact nighttime routine to fix it)
• The powerful connection between stress, blood sugar, and belly fat, and how to break the cycle
• My client story: how focusing on cortisol balance and adrenal support helped her lose 12 inches without crash dieting
• The three major hormone imbalances that fuel belly fat: estrogen dominance, cortisol dysregulation, and insulin resistance
• The daily habits that restore balance, including better sleep, blood sugar stability, and fiber-rich meals that detox estrogen
• My go-to supplements for belly fat and hormone balance, like reishi, tart cherry, magnesium, and immunoglobulins for gut health
• How to use apple cider vinegar and circadian fasting safely to improve insulin sensitivity
• The mushroom and mineral blends that support adrenals and metabolism naturally

This episode will help you stop fighting your symptoms, understand what your belly fat is trying to tell you, and take action to balance your hormones for lasting results without starvation or burnout.

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 exhausted, moody, bloated, or constantly reaching for coffee or energy drinks just to get through the day, this episode is for you. Every sip you take either fuels your hormones or secretly drains them. The good news? You don’t have to give up your favorite drinks to feel better.

In this episode I’m sharing:

• How to make your daily coffee hormone-friendly, and why drinking it after breakfast is a game-changer
• The best mold-free, low-acid coffee brands to choose for better energy and less inflammation
• Simple add-ins like collagen, healthy fats, and mushroom blends that stabilize blood sugar and support focus
• Why electrolytes are batteries for your adrenals and how to choose the right blends without added junk
• My go-to hormone happy hot chocolate recipe with raw cacao, collagen, saffron, glycine, maca, and mushrooms for mood, sleep, and hormone balance
• Why saffron is my secret weapon for postpartum mood support and why maca isn’t for everyone
• Practical swaps and upgrades you can make today without giving up the drinks you love

Remember: your drinks aren’t just habits, they’re hormone signals. This episode will show you how to keep your favorites while turning them into powerful allies for energy, mood, and metabolism.

Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites

Mentioned in this Episode:

👉Root + Bones: https://www.rootandbones.com/LEAH (discount automatically applied at checkout)

👉E-lyte from BodyBio: https://bodybio.com/products/e-lyte-balanced-electrolyte-concentrate?_pos=1&_sid=1798b60c0&_ss=r (use code LEAH at checkout)

👉 Go to https://paleovalley.com/leah (enter code LEAH at checkout for 15% off).

👉JustIngredients: https://justingredients.us/ (use code LEAH at checkout)

👉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.

If you’re struggling with PMS, spotting before your period, pre-period anxiety, short luteal phases, or painful cramps, this episode is for you. Progesterone is your “calm and steady” hormone, and what you put on your plate every day can make or break your levels.

In this episode I’m sharing:

• Why sweet potatoes are a powerhouse food for potassium, magnesium, vitamin B6, and fiber, which are all critical for progesterone and mood
• How blood sugar balance impacts inflammation, cortisol, and progesterone production
• The benefits of plantains as a resistant starch that supports gut health, blood sugar, and vitamin B6 levels
• A breakdown of seed cycling (pumpkin plus flax seeds in the follicular phase, sesame plus sunflower in the luteal) and why it improves egg quality and progesterone
• Why avocados, nettle tea, coconut water, and other potassium-rich foods are essential for stress relief
• How beef liver and organ blends act as nature’s multivitamin for ovarian and luteal health
• The role of maca root in lengthening the luteal phase, improving mood, and supporting libido (and when you shouldn’t use it, like with PCOS)
• Why consistency matters, and how it takes about three cycles to feel real progesterone shifts, and what changes you’ll notice before others

Balancing progesterone doesn’t happen overnight, but every meal is an opportunity to support your hormones. This episode will give you practical strategies you can start today to feel calmer, more energized, and more in control of your cycle.

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

—

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 preparing for pregnancy or already in the thick of trying and stuck in the dreaded two-week wait, this episode is for you. Fertility is so much more than timing ovulation. Your cycle, hormones, minerals, thyroid, and even your nervous system all provide powerful clues about your readiness to conceive.

In this episode I’m sharing:

• The fertility checklist I use with clients to spot red flags before pregnancy struggles begin
• Why your luteal phase length (12–14 days) matters and what spotting really says about progesterone and endometriosis
• How to use cervical mucus as a fertility marker, and why it’s not “TMI” but essential data.
• What birth control depletes in your body and how to replenish nutrient stores before conceiving
• The labs I recommend most often, and what they reveal about hidden imbalances
• Why nervous system regulation is a non-negotiable piece of fertility prep, and how stress signals your body it’s not safe to conceive. 
• The role of minerals like copper in implantation and how adrenal health supports the whole process
• Real client success stories that show how small shifts, from replenishing minerals to releasing perfectionism, can transform cycles

Remember: fertility is not just about “waiting to see if it happens.” This episode will give you a practical, empowering roadmap to optimize your health now, so your body feels safe, nourished, and ready for pregnancy.

Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites

Mentioned in this episode:

👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.

👉 Check out Subluna at https://shopsubluna.com/ and use code LEAH at checkout to save.

—

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 tried herbal remedies and wondered why some seem life-changing while others feel like nothing at all, this episode is for you. Not all herbs or tinctures are created equal. The way they’re grown, processed, and blended makes all the difference in whether they actually work.

In this episode I’m sharing:

• The story behind Subluna and why its founder started creating remedies outside of the conventional system
• Why fresh herbs are more potent than dried ones and how mass production strips plants of their vitality
• The power of wildcrafting and sourcing from small farmers who know every plant they grow
• How true herbalists formulate blends (and why most store-bought “formulas” miss the mark)
• What “herbal energetics” mean (hot, cold, moist, or dry) and why they determine whether an herb will work for you
• Tips for building confidence with herbs, including how to use herbal monographs and your own intuition
• The must-have herbs for your home cabinet (like echinacea, elderberry, and California poppy)
• Why Subluna’s gummies and drink mixes are different and how to use them for kids and adults

Remember: herbs aren’t one-size-fits-all. This episode will help you understand what makes plant medicine effective, how to choose remedies that truly support your body, and how to bring more herbal wisdom into your everyday life.

Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites

Check out Subluna at https://shopsubluna.com/ and use code LEAH at checkout to save.

🙏 Thank you to Paleovalley for sponsoring this episode!

👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.

🙏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.

If you’ve ever asked yourself, “Is my anxiety causing my hormone issues, or are my hormones causing my anxiety?” this episode is for you. Anxiety and hormone imbalance often fuel each other in a loop that leaves you feeling stuck, overwhelmed, and frustrated.

In this episode I’m sharing:

• How high (and then low) cortisol from chronic stress disrupts blood sugar, ovulation, thyroid, and digestion
• Why PMS, mood swings, fatigue, and irregular cycles are often tied to your nervous system being stuck in fight-or-flight
• The connection between stress, progesterone, and why your body can’t “keep calm and carry on” when cortisol takes priority
• How poor digestion under stress blocks nutrient absorption, slows detox, and worsens hormone imbalances
• Why sugar cravings spike during stress as your body seeks dopamine—and how that leads to even more anxiety
• Practical ways to rewire thought patterns, regulate your nervous system daily, and create new feedback loops for calm
• The role of minerals like magnesium and potassium in supporting your nervous system and why deficiency makes it harder to heal

Anxiety isn’t just “in your head.” It’s in your hormones, your minerals, and your body’s stress response. This episode will help you understand the cycle, break it, and start building tools that bring both your mind and hormones back into balance.

Chapters:
00:00 Understanding the Connection Between Anxiety and Hormones

06:06 The Impact of Stress on Hormonal Health

12:08 Breaking the Cycle of Anxiety and Hormonal Imbalance

18:09 Rewiring Thought Patterns for Better Health

23:53 Practical Tools for Managing Anxiety and Hormonal Health

Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites

🙏 Thank you SO much to Nutrisense for sponsoring this episode!

👉 nutrisense.io/leah - Code : Leah33 save 33% on your Nutrisense program

—

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 found yourself standing in the kitchen with a bag of chocolate, telling yourself you’ll “start fresh on Monday,” this episode is for you. Sugar cravings aren’t about having no will power, they’re powerful signals from your body about hormones, blood sugar, and even mineral balance.

In this episode I’m sharing:

• Why the blood sugar roller coaster (spike → crash → crave) keeps you stuck in a cycle you can’t willpower your way out of
• Sneaky foods that spike blood sugar (yes, even smoothies, juices, and fruit on their own) and how to pair them for optimal blood sugar balance
• How progesterone shifts your insulin sensitivity and ramps up cravings before your period
• Why stress and high cortisol levels make your cravings worse, and what your CGM would show during a tough meeting
• The mineral deficiencies (especially magnesium, sodium, and potassium) that make cravings worse and how to spot if that chocolate obsession is really your body asking for minerals
• Why parasites (yep, gross but true) and dopamine-seeking behaviors can fuel nighttime cravings
• My “Craving Reset” approach to stabilize blood sugar, support progesterone, replenish minerals, and calm the nervous system naturally

Remember: cravings aren’t a weakness. They’re a message. This episode will help you decode what your body is asking for and give you practical tools to break free from the constant cycle of sugar highs and crashes.

Chapters:
00:00 Understanding Stress and Cravings
02:29 The Blood Sugar Roller Coaster
08:20 The Role of Hormones in Cravings
13:43 Mineral Deficiencies and Cravings
16:26 The Impact of Parasites on Cravings
19:19 Practical Steps to Manage Cravings
24:45 Supporting Hormonal Balance

Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites

🙏 Thank you to Paleovalley for sponsoring this episode!

👉 Go to https://paleovalley.com/promos/balancing-hormones-naturally-multi-product-page and enter code LEAH at checkout for 15% off.

🙏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.

If you're sitting on day 30 of your cycle wondering why you haven't ovulated yet, this episode is for you. Ovulation is like a monthly report card for overall health. When it's delayed or missing, your body is missing out on progesterone, your "keep calm and carry on" hormone that stabilizes mood, improves sleep, and supports metabolism.

In this episode I'm sharing:

• Why stress (both obvious and hidden internal stress like food sensitivities) literally hijacks hormone production and delays ovulation

• The nutrient deficiencies that prevent ovulation (magnesium, B vitamins, & zinc) and why your "normal" labs might miss the real story

• How thyroid issues and PCOS mess with ovulation timing, even when doctors say you're fine

• Why that intense workout routine or restrictive diet sends your body into survival mode

• My exact approach to get ovulation back on track naturally

Remember: ovulation brings your period. No ovulation means no real period just withdrawal bleeds that fool you into thinking everything's fine. This episode will help you get to the root of why your body hits pause on ovulation and what you can do to get back on track.

Leah's Favorite things: https://www.leahbrueggemann.com/favorites

00:00 Understanding Ovulation and Pregnancy

05:49 The Importance of Tracking Ovulation

11:55 Factors Affecting Ovulation

17:51 Nutritional Impact on Ovulation

23:50 Stress and Hormonal Balance

27:58 Call to Action

🙏 Thank you SO much to Nutrisense for sponsoring this episode!

👉 nutrisense.io/leah - Code : Leah33 save 33% on your Nutrisense program

—

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.

Spotting before your period can feel confusing or even worrying—but it’s also one of the most common signs of low progesterone. In this video, I’ll break down why spotting happens, what it says about your cycle, and simple steps you can take to support healthy progesterone levels. If you’ve ever wondered whether spotting is “normal” or a sign of hormone imbalance, this video will give you clarity.

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.

Thank you SO much to and Nutrisense for sponsoring this episode!
nutrisense.io/leah - Code : Leah33 save 33% on your Nutrisense program

Book your FREE consult call: https://link.healthmsgsender.com/widget/booking/bRa7dic05dThvnu4RxRz 

(FREE TRAINING) Learn the 3 secrets to balancing your hormones naturally: https://freehormonetraining.com/?utm_source=youtube&utm_medium=video&utm_campaign=podcast

—

Get your personalized hormone balance protocol:

https://www.leahbrueggemann.com/mineral-magic

Learn more about my 6-month hormone reset program: https://www.leahbrueggemann.com/hormone-reset-program

Sign up for my coaching program (limited access): https://www.leahbrueggemann.com/private-coaching

Explore all of my favorite products here: 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.

PMDD (Premenstrual Dysphoric Disorder) is often brushed off as “bad PMS,” but it’s much more complex than that. In this video, I’m breaking down what PMDD really is with Monica Grohne, how it impacts cycle health, and why it’s not just about mood swings. I’ll also share how supporting your hormones with tools like Marea Wellness can make a difference because healing takes more than quick fixes. Whether you’ve struggled with extreme cycle symptoms or are just learning about PMDD, this video will give you clarity and support.

🙏 Thank you SO much to Pique for sponsoring this episode!

👉 piquelife.com/BHN - 20% off of the radiant skin duo and a free starter kit.

➡️ Check out Marea Wellness: https://mareawellness.com/?dt_id=2584920

👉 Code is leah_brueg

➡️ Book your FREE consult call: https://link.healthmsgsender.com/widget/booking/bRa7dic05dThvnu4RxRz 

➡️ (FREE TRAINING) Learn the 3 secrets to balancing your hormones naturally: https://freehormonetraining.com/?utm_source=youtube&utm_medium=video&utm_campaign=podcast

—

⏺ Get your personalized hormone balance protocol:

https://www.leahbrueggemann.com/mineral-magic

⏺ Learn more about my 6-month hormone reset program: https://www.leahbrueggemann.com/hormone-reset-program

⏺ Sign up for my coaching program (limited access): https://www.leahbrueggemann.com/private-coaching

⏺ Explore all of my favorite products here: 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.