Period Tips I Wish I Knew in My 20s *for Cramps, Irregular Periods & PCOS*

If you’re getting two periods in one month, spotting constantly, or bleeding every couple of weeks and being told birth control is the only solution, this episode is for you. Bleeding twice a month is not random, and it’s not something you have to “just live with.” It’s your body signaling that ovulation, progesterone, stress hormones, minerals, or your thyroid are out of sync. In this episode I’ll break down the real reasons this happens and how to start addressing it at the root.In this episode I’m sharing:The difference between true bleeding vs. ovulation spotting, and how to tell which one you’re experiencingWhy bleeding every two weeks often means you’re not ovulating (or your luteal phase is way too short)How low progesterone causes early, frequent, or breakthrough bleedingThe connection between stress, postpartum, breastfeeding, and perimenopause and irregular cyclesWhat estrogen dominance actually means and why estrogen can be “normal” but still cause symptomsHow copper imbalance can amplify estrogen and trigger spotting or heavy early bleedingWhy mineral depletion (sodium, potassium, magnesium, and more) disrupts ovulationHow thyroid dysfunction, especially high reverse T3, can shorten cycles and suppress progesteroneWhy electrolytes alone don’t fix mineral imbalancesWhen and why tracking ovulation is the first step to understanding what’s happeningIrregular bleeding isn’t something to cover up, it’s information. This episode will help you understand what your cycle is trying to tell you, why birth control doesn’t correct the underlying issue, and how to start becoming a confident advocate for your hormone health so your cycle can finally regulate again.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If your period leaves you exhausted, bedridden, or bleeding through tampons and pads every couple of hours, this episode is going to be a game changer. Heavy periods aren’t “just part of being a woman” — they’re a message from your body that something deeper is going on. Whether you’ve been told your only option is a hysterectomy or you’ve simply accepted misery as normal, there are root causes you can actually address… and that’s what we’re diving into today.In this episode, I’m breaking down:The real reasons behind heavy bleeding, from low progesterone to fibroids, endometriosis, adenomyosis, thyroid issues, and even copper IUDsHow to tell if your bleeding is truly “heavy” (and what the color, duration, and flow say about your hormones)The foundational nutrition shifts that help every category of heavy periods, like protein-forward meals, low-glycemic carbs, and 30+ plants per weekThe lifestyle and supplement supports that actually move the needle, like magnesium, B6, liver support, reducing endocrine disruptors, and herbs such as shepherd’s purse and beef organs for blood rebuildingHeavy periods aren’t a diagnosis, they’re a symptom. When you support the systems that regulate your hormones (blood sugar, minerals, liver detox, gut health, inflammation), your cycle can change dramatically. I’ve watched women go from bleeding through products hourly to hiking, traveling, and living their lives again, without surgery. This episode will help you understand what your body is trying to tell you and what actionable steps you can take to finally find relief.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you’ve been told you have PCOS and walked out of the doctor’s office feeling like infertility is your future, this episode is for you. PCOS isn’t a life sentence—and you absolutely can get pregnant naturally. The key is understanding what’s actually driving your symptoms. Infertility, irregular cycles, weight gain, cravings, and androgen issues all trace back to a few core root causes that you can influence. This episode breaks down the exact steps I use with clients who go from “I don’t even ovulate” to regular cycles—and positive pregnancy tests.In this episode I’m sharing:Why insulin resistance and excess androgens create a vicious loop that shuts down ovulation, and how to break itHow to build balanced blood sugar meals (and why breakfast is the #1 predictor of hormone stability for the day)The egg-quality upgrades that matter most: seed cycling, removing endocrine disruptors, and supporting the brain–ovary connectionThe supplements actually shown to help PCOS, such as myo-inositol, maitake mushroom, omega-3 food sources, apple cider vinegar, and mineral supportWhy minerals and depletion matter more than you think, and how HTMA testing reveals what bloodwork can’tOvulation brings your period and ovulation brings your fertility. When you support blood sugar, egg quality, and mineral balance, your body becomes safer to ovulate and conception becomes possible. This episode gives you clear, doable steps to finally move toward the healthy, predictable cycle you’ve been chasing.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you’ve ever stood in front of the mirror criticizing your body, stepped on the scale to decide whether you’re “good” or “bad” for the day, or punished yourself with food rules and workouts, this episode is for you. You cannot hate your body into health, and shame will never create lasting weight loss, hormone balance, or confidence. True transformation starts with how you talk to yourself, what you believe about your body, and the nervous system state you’re living in every single day.In this episode I’m sharing:Why shame, negative self-talk, and scale obsession actually block weight loss and hormone balanceHow using the scale as a “daily worth meter” keeps women stuck in a stress–cortisol–fat storage loopThe powerful mindset shift that helped a client lose 30 pounds and keep it off after a decade of struggleHow joy, movement, community, and oxytocin directly support your hormones and metabolismThe hidden ways we punish our bodies with food, workouts, and restrictions without realizing itA simple awareness exercise to catch and break self-sabotaging thought patternsHow to rewire your brain using neuroplasticity so your thoughts start working for you instead of against youThe exact practice I use with clients to replace destructive self-talk with sustainable, motivating beliefsSustainable health is built from self-respect, not self-loathing. When you start choosing nourishment, movement, and rest because you love your body, not because you’re trying to punish it, everything changes. This episode will help you break the shame cycle, rebuild trust with your body, and finally create results that last.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you’ve ever felt amazing one week and completely depleted the next and wondered why your energy, cravings, mood, and workouts feel so inconsistent, this episode is for you. Your cycle is not just your period. It’s a four-phase hormonal rhythm that governs your metabolism, insulin sensitivity, stress response, digestion, and even your confidence. When you learn how to work with these hormonal shifts instead of fighting them, everything gets easier, from weight loss to PMS to energy.In this episode I’m sharing:Why your menstrual cycle is your fifth vital sign and what your blood color, length, and flow reveal about estrogen and progesteroneExactly how to eat, train, and recover during your menstrual phase for lower inflammation and better iron levelsHow to fuel your follicular phase for better workouts, creativity, insulin sensitivity, and egg qualityWhat to focus on during ovulation to support liver detox, hormone clearance, confidence, and peak energyHow to stabilize cravings, sleep, and mood in your luteal phase with potassium, magnesium, B6, and progesterone-supportive foodsHow seed cycling works and exactly when to use pumpkin, flax, sesame, and sunflower seedsThe biggest mistake women make when trying to “fix” estrogen or progesterone without addressing blood sugar and mineralsWhy blood sugar balance is the #1 biohack for better cycles, easier weight loss, and stable hormonesHow minerals, electrolytes, and protein front-loading change your energy across every phaseWhat it means when none of these phases feel recognizable, and why that’s a sign of deeper hormone imbalanceYour hormones are not the problem, they’re responding to your foundation. When blood sugar, minerals, stress, and nourishment are supported, your cycle becomes predictable, your symptoms fade, and your body finally feels like it’s working for you instead of against you. This episode will show you exactly how to start syncing your lifestyle to your biology for better energy, fewer cravings, and easier hormone balance.🙏 Thank you to Paleovalley for sponsoring this episode!👉 Go to https://paleovalley.com/leah and enter code LEAH at checkout for 15% off.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you’ve been told your painful periods are “normal,” or you’ve spent years missing school, work, or events because you’re doubled over in cramps, this episode is for you. Pain is not the price of womanhood, it’s a sign your hormones, minerals, liver, or inflammation pathways need support. As someone who spent over a decade with three cycles a year and vomiting from cramps, I’m breaking down exactly what causes painful periods and the simple steps you can take to finally change them.In this episode I’m sharing:The two types of painful periods: primary and secondary dysmenorrhea, and how to know which category your symptoms fall intoWhy excess prostaglandins (inflammation) make cramps unbearable and what you can do this month to reduce themHow to use omega-3 rich foods like salmon (and chlorella if you need a supplement) to lower inflammation before your periodWhy blood sugar spikes make period pain worse, and how focusing on fiber + protein can immediately calm your hormonesThe plate method I use with clients to stabilize blood sugar and reduce PMS, cravings, headaches, and mood swingsHow to tell the difference between high-fiber foods that help your hormones vs. “healthy” grains that actually spike blood sugarThe simple liver-supporting foods that make a huge difference: dandelion tea, bitter greens, lemon water, milk thistle, and castor oil packsThe most effective supplement for painful periodsRemember: debilitating periods are not something you’re meant to just live with. They’re communication from your body, not a life sentence. This episode will help you understand the real reason behind your pain and give you clear, realistic steps to reduce inflammation, stabilize blood sugar, support your liver, and finally experience a calmer, more predictable cycle.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

This week I'm sharing an interview I did with the Eversio Wellness Podcast, who were gracious enough to let us use my interview here for you all. You'll hear a myriad of topics, including:The real reason postpartum depletion lasts years and why it isn’t your faultHow chronic under-eating, skipping meals, and relying on caffeine keep your nervous system locked in fight-or-flightThe minerals most women burn through during pregnancy and breastfeedingWhy stress + mineral depletion = low progesterone, anxiety, hair loss, and blood sugar instabilityWhat 2–3am wakeups actually mean The truth about postpartum weight loss resistance and why walking + strength training beats over-exercisingHow balancing your meals with protein, fiber, and carbs stabilizes your metabolism so you don’t crash by noonWhy your nervous system must feel safe before your hormones can regulateThe small, repeatable daily habits that rebuild energy, mood, metabolism, and hormonal resilienceOf course we all touch on how mushrooms play into all of these factors, as well as our favorite mushrooms. Thanks again to Eversio.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites🙏Thank you to Eversio Wellness for sponsoring this episode!👉 Go to https://www.eversiowellness.com/discount/LEAH or enter code LEAH at checkout for 15% off.—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If the holidays always leave you bloated, exhausted, stressed, or convinced you “messed everything up,” this episode is for you. Between skipping meals, sugar overload, late nights, and nonstop plans, it’s no wonder your blood sugar, digestion, and hormones take a hit. But it doesn’t have to be that way. With a few simple shifts, you can enjoy the stuffing, apple pie, and Christmas cookies without the burnout, guilt, or metabolic crash.In this episode I’m sharing:Why skipping meals before a holiday dinner is the #1 mistake women make, and how it guarantees overeating, cravings, and bloatThe exact hormone supportive plan for the day: high-protein breakfasts, fiber-rich meals, stabilizing snacks, and avoiding the hangry spiralHow apple cider vinegar, digestive bitters, and digestive enzymes help control blood sugar, reduce bloating, and improve digestion before the big mealWhy enjoying the holiday meal is not the problem, and how balancing your other meals actually keeps your body calm and stableHow to build your plate: find your protein, find your fiber, and then savor the stuffing, squash, rolls, and pieThe mindset shift that stops the “I already ruined it, so whatever” spiral and helps you enjoy food without guiltEasy ways to use movement to support blood sugarWhat to do the next day to reset your systemHow to keep stress low through the season with simple daily practices like breathwork, legs up the wall, EFT tapping, and morning groundingThe holiday meal isn’t what derails your hormones - under-eating, stress, blood sugar crashes, and all-or-nothing thinking are. This episode gives you simple, realistic strategies so you can enjoy every part of the season while still supporting your digestion, mood, blood sugar, and hormones.Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you're doing “all the right things” for weight loss but still feel bloated, inflamed, or stuck, this episode is for you. Most women trying to lose weight are unknowingly eating three everyday foods that quietly spike blood sugar, wreck gut health, and send hormones into chaos. These aren’t the obvious junk foods. You’ll find them hidden in “healthy” snacks, gluten-free products, condiments, protein bars, and even your favorite zero-sugar items. Once you learn what they are, you will never look at your pantry the same way again.In this episode I’m sharing:The sneaky reason gluten-free packaged foods (even the “healthy” brands) spike blood sugar, cause inflammation, and overload your system with fillers, gums, and almond flourWhy high-fructose corn syrup is one of the most hormone-disruptive ingredients on the shelves, and how it affects estrogen, liver health, mood swings, cravings, and stubborn weight gainThe hidden sugar bomb inside everyday condiments like ketchup, barbecue sauce, and salad dressing, and how serving sizes trick you into consuming 30–70 grams of sugar without realizing itHow artificial sweeteners like sucralose and aspartame damage the gut microbiome, disrupt insulin sensitivity, increase cravings, and train your body to store fatWhy “no sugar added” products are often worse for your hormones than the real thingThe real reason women who are barely eating still struggle with weight lossSimple, realistic swaps so you can ditch inflammatory ingredients without feeling deprivedWeight gain is a symptom, not the root issue. If you’re constantly on a blood-sugar and cortisol roller coaster, your hormones simply can’t regulate, no matter how little you eat. This episode will help you understand what’s actually sabotaging your metabolism, how to remove the biggest Leah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]

If you’re already stressing about holiday shopping or you’re trying to find the perfect gift for the “non-toxic friend” in your life, this episode is for you. Whether you want thoughtful stocking stuffers, clean beauty upgrades, wellness splurges, or treats for yourself during Black Friday, this guide breaks down exactly what’s worth buying, and what’s not. No overwhelm. No scrolling for hours. Just curated, clean, non-toxic picks at every price point.In this episode I’m sharing:Gifts under $25 that actually land: non-toxic deodorant, clean candles, coffee + collagen pairings, perfume samplers, and toxin-free teeth whiteningGifts under $50 that feel luxe without breaking the bank, like mini body oils, organic cotton basics, Paleo Valley meat sticks for snack lovers, and elevated stocking stuffersGifts under $100 including clean makeup staples, Crunchi must-haves, RMS glow products, and my go-to wellness picks for friends, moms, and yourselfGifts under $300 like curated wellness baskets, full skincare routines, serums, and the perfect beauty + wellness combosSplurge-worthy items that are actually worth it: red light therapy, sauna gear, air purifiers, and home upgrades that make daily life healthierThe brands with historically amazing Black Friday sales, and what to wait to buyThe exact products I reorder year after year and which ones my husband loves tooGifting doesn’t have to be stressful or wasteful. This episode gives you thoughtful, non-toxic gift ideas at every budget so you can shop intentionally, save money during the best sales of the year, and fill your home—and the homes of the people you love—with clean, high-quality products that make everyday life healthier.Find all of my recommendations here: https://www.leahbrueggemann.com/blog/non-toxic-gift-guideLeah’s Favorite Things: https://www.leahbrueggemann.com/favorites—I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.Through the Balance Hormones Naturally podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a life-long pharmaceutical prescription.Let’s connect:📷 Instagram https://www.instagram.com/balancinghormonesnaturally/🙋🏻‍♀️ Personal Instagram: https://www.instagram.com/leah_brueg/🌐 Website: https://www.leahbrueggemann.com/📧 Email: [email protected]