Give Me 10 Minutes and I'll Save You 10 Years of PMS with Hormonal Imbalances

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: [email protected]—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: [email protected]—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: [email protected]—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: [email protected]—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 homeHow they impact hormones, fertility, and thyroid health, and the symptoms that might be your first cluesThe most common sources of exposure and how to start removing themMy exact steps to detox PFAs safely: reduce exposure, bind toxins, and support your liver, gut, and detox pathwaysThe surprising food that helps eliminate PFAs and how to prepare it for the biggest benefitMushrooms’ role in eliminating PFAsHow 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 filterKey nutrients that support detox: vitamin C, protein, milk thistle, and dandelion rootYou 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.Chapters00:00 Understanding Forever Chemicals: The PFAS Crisis02:38 Reducing Exposure: Practical Steps to Detoxify05:10 Dietary Solutions: Foods That Help Detox PFAS08:16 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: [email protected]—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 hormonesHow 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 cycleMy client story: how focusing on cortisol balance and adrenal support helped her lose 12 inches without crash dietingThe three major hormone imbalances that fuel belly fat: estrogen dominance, cortisol dysregulation, and insulin resistanceThe daily habits that restore balance, including better sleep, blood sugar stability, and fiber-rich meals that detox estrogenMy go-to supplements for belly fat and hormone balance, like reishi, tart cherry, magnesium, and immunoglobulins for gut healthHow to use apple cider vinegar and circadian fasting safely to improve insulin sensitivityThe mushroom and mineral blends that support adrenals and metabolism naturallyThis 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: [email protected]—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-changerThe best mold-free, low-acid coffee brands to choose for better energy and less inflammationSimple add-ins like collagen, healthy fats, and mushroom blends that stabilize blood sugar and support focusWhy electrolytes are batteries for your adrenals and how to choose the right blends without added junkMy go-to hormone happy hot chocolate recipe with raw cacao, collagen, saffron, glycine, maca, and mushrooms for mood, sleep, and hormone balanceWhy saffron is my secret weapon for postpartum mood support and why maca isn’t for everyonePractical swaps and upgrades you can make today without giving up the drinks you loveRemember: 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/favoritesMentioned 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: [email protected]—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 moodHow blood sugar balance impacts inflammation, cortisol, and progesterone productionThe benefits of plantains as a resistant starch that supports gut health, blood sugar, and vitamin B6 levelsA 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 progesteroneWhy avocados, nettle tea, coconut water, and other potassium-rich foods are essential for stress reliefHow beef liver and organ blends act as nature’s multivitamin for ovarian and luteal healthThe 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 othersBalancing 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: [email protected]—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 beginWhy your luteal phase length (12–14 days) matters and what spotting really says about progesterone and endometriosisHow 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 conceivingThe labs I recommend most often, and what they reveal about hidden imbalancesWhy 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 processReal client success stories that show how small shifts, from replenishing minerals to releasing perfectionism, can transform cyclesRemember: 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/favoritesMentioned 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: [email protected]—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 systemWhy fresh herbs are more potent than dried ones and how mass production strips plants of their vitalityThe power of wildcrafting and sourcing from small farmers who know every plant they growHow 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 youTips for building confidence with herbs, including how to use herbal monographs and your own intuitionThe 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 adultsRemember: 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/favoritesCheck 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: [email protected]—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.