Access the Free Training on January 20th here: https://bit.ly/jan-free-training

If you’re bloated, constipated, dealing with PMS, or feeling like your hormones are off and you don’t know where to start, this episode is for you. Hormone balance doesn’t come from juice cleanses, cutting more foods, or chasing the “perfect” diet. It comes from giving your body the raw materials it actually needs to build, detoxify, and regulate hormones properly. In this episode, I’m breaking down the foundational foods every woman needs to support hormone balance, without extremes.

In this episode I’m sharing:

• Why hormones don’t work in isolation, and why gut health, liver detox, and blood sugar must be supported first
• How soluble fiber (like carrots, beets, apples, and cruciferous veggies) binds excess estrogen and supports detox
• Why many women feel worse before their period when estrogen isn’t clearing properly
• The truth about animal products and why they’re critical for minerals, protein, and hormone production
• How long-term vegan or restrictive diets often lead to mineral depletion and hormone symptoms
• Why saturated fat (butter, ghee, coconut oil) is essential for progesterone and cortisol production
• The role of carbohydrates in ovulation, progesterone, thyroid conversion (T4 → T3), and microbiome health
• Why keto and extreme carb restriction often backfire for women’s hormones
• How bitters (arugula, dandelion greens, beets, digestive bitters) stimulate bile flow and estrogen detox
• What to do if fiber makes you bloated, and why that doesn’t mean you should avoid it
• Why juice cleanses don’t support hormone balance and often worsen blood sugar and liver stress

Hormone balance isn’t about doing more, it’s about supporting the basics consistently. When digestion, liver detox, minerals, protein, fat, and carbohydrates are in place, hormones naturally regulate more easily. This episode will help you simplify your approach, stop chasing quick fixes, and start nourishing your body in a way that actually supports long-term hormone health.

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

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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

Access the Free Training on January 20th here: https://bit.ly/jan-free-training

If you’re getting 7–8 hours of sleep and still waking up exhausted, this episode is for you.

I used to sleep 10+ hours and still feel completely drained. Now, as a mom of three getting far less sleep, I have more energy than I ever did before. In this episode, I’m breaking down why “more sleep” isn’t the answer, and what actually restores your energy.

In this episode, I cover:

• Why chasing sleep instead of daytime energy is keeping you stuck
• How your morning routine directly impacts your nighttime sleep
• The hidden role blood sugar crashes play in fatigue, anxiety, and 2–4am wake-ups
• Why minerals like magnesium, sodium, and potassium are non-negotiable for energy
• The difference between stimulation (caffeine, pre-workout, pushing through) and true restoration
• How to adjust movement, caffeine, and nervous system work based on whether you’re wired or shut down
• What your cycle, progesterone, and cortisol patterns can tell you about your fatigue
• Simple food, lifestyle, and supplement supports for both energy and sleep

If you’re tired of relying on caffeine, crashing every afternoon, or feeling wired but exhausted at night, this episode will help you start working with your body instead of fighting 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.

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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’re struggling with anxiety, poor sleep, restless legs, blood sugar crashes, muscle tension, or feeling constantly wired and depleted, especially during pregnancy or postpartum, this episode is for you. Magnesium is one of the most overlooked and under-consumed minerals for women, yet it’s involved in hundreds of critical processes in the body. And here’s the kicker: most women are deficient without ever being told. In this episode, I’m breaking down why magnesium matters so much, how to choose the right form, and why lab work often misses the real problem.

In this episode I’m sharing:

• Why over 78% of women are magnesium deficient, and why pregnancy and postpartum increase your needs even more
• The reason blood tests don’t accurately reflect magnesium status
• How magnesium supports sleep, anxiety, blood sugar regulation, insulin sensitivity, muscle relaxation, and nervous system calm
• Why magnesium is essential for using vitamin D, and how deficiencies stack on top of each other
• The difference between magnesium citrate vs. glycinate vs. malate (and why citrate isn’t my go-to for most women)
• Why relying on food alone often isn’t enough due to depleted soil and digestive absorption issues
• How potassium-rich foods (avocados, coconut water, nettle tea) help your body use magnesium better
• The role of vitamin B6 and boron in magnesium utilization
• Why supplement quality matters, and what to look for in brands (no fillers, heavy metal testing, arsenic awareness)
• How to safely think about magnesium during pregnancy and postpartum, including topical options and individualized dosing

Magnesium isn’t just a nice-to-have supplement, it’s foundational. When this mineral is low, everything feels harder: sleep, stress, blood sugar, mood, and recovery. This episode will help you understand why magnesium deficiency is so common, how it shows up in everyday symptoms, and how to support your body wisely, especially during seasons of higher demand like pregnancy, postpartum, and chronic stress.

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