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

—

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.

—

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

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

If your migraines show up like clockwork before your period, during your period, or right after it ends, this episode is for you. Hormonal migraines aren’t random, and they’re not a “Tylenol deficiency.” They’re a sign that estrogen, progesterone, minerals, inflammation, and nervous system chemistry are out of balance. While migraines can take time to fully resolve, understanding the pattern behind them is the first step toward real relief.

In this episode I’m sharing:

• Why migraines that hit after your period are often linked to low iron, poor absorption, or copper imbalance
• How migraines before or at the start of your period are driven by estrogen withdrawal, histamines, and prostaglandins
• The connection between fluctuating estrogen, inflammation, serotonin disruption, and migraine pain
• Why vitamin B2 (riboflavin) supports mitochondrial energy in the brain and lowers migraine susceptibility
• How gluten sensitivity can increase glutamate, lower GABA, and make migraines worse during hormonal shifts
• The role of liver detox and estrogen metabolism, and why supporting bile flow matters
• How bitters, vitamin C, dandelion, and milk thistle support both digestion and hormone clearance
• Why natural antihistamines like nettle, vitamin C, and beef kidney can calm hormone-triggered migraines
• When to consider deeper testing like HTMA or GI testing if food changes aren’t enough
• Why patience and consistency matter, as migraines are often one of the last symptoms to fully resolve

Hormonal migraines are not something you just have to endure every month. They’re feedback from your body, not a life sentence. This episode will help you understand why your migraines happen when they do, where to start with food and lifestyle support, and how to approach healing in a way that actually respects your hormones and nervous system.

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’re ending the day feeling six months pregnant even though you started the morning fine, listen up. Occasional bloating can happen, but daily, uncomfortable, end-of-day bloating is not normal. And it’s not something probiotics or cutting more foods will fix. Bloating is a signal that digestion, minerals, stress, or blood sugar are out of sync, and once you understand the real cause, relief becomes much more attainable.

In this episode I’m breaking down:

• Why low stomach acid is one of the most common (and overlooked) causes of bloating, especially if it happens soon after meals
• How H. pylori suppresses stomach acid, why bloating won’t resolve until it’s addressed, and how it’s often passed back and forth
• The role of minerals like sodium and zinc in digestion, and why electrolytes sometimes help bloating
• How bitters support both stomach acid and bile flow, and exactly how to use them before meals
• Why poor fat digestion and sluggish bile flow cause rapid bloating, right-sided fullness, and floating stools
• How constipation (even if you’re going daily) leads to fermentation, pressure, and bloating
• The connection between blood sugar crashes, fatigue, anxiety, and bloating after meals
• Why nervous system dysregulation shuts digestion down, especially postpartum or during busy, high-stress seasons

Bloating isn’t something to silence, it’s information. Restricting food, cutting carbs, or piling on probiotics often makes it worse. When you support stomach acid, bile flow, minerals, hydration, blood sugar, and your nervous system, digestion can finally work the way it’s supposed to. This episode will help you understand what your body is asking for, and where to start so you can end your day feeling comfortable again.

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 tried cycle syncing before and felt overwhelmed, confused, or unsure if it was actually doing anything, this episode is for you. Cycle syncing isn’t meant to be another rigid protocol or checklist, it’s meant to help you work with your body, not against it. In this episode I’m chatting with Eversio Wellness Co-Founder Brandi Garden, and Dr. Desiree Caruso, Naturopathic Physician, who are breaking down how to use medicinal mushrooms to support each phase of your cycle in a simple, intuitive, and hormone-supportive way that actually feels nourishing instead of stressful.

In this episode we’re sharing:

• Why cycle syncing with mushrooms works so well for hormone balance
• How medicinal mushrooms act as adaptogens to stabilize stress, blood sugar, and energy throughout the month
• Exactly which mushrooms support each phase of your cycle (menstrual, follicular, ovulatory, and luteal) and why
• Why Reishi is so powerful during your period for rest, immune support, and nervous system regulation
• How Lion’s Mane supports brain function and creativity during your follicular and ovulatory phases, even when taken at night
• Why Cordyceps can reduce caffeine dependence, improve energy, and ease PMS during the luteal phase
• How Maitake supports blood sugar and insulin sensitivity when cortisol naturally runs higher
• What to do if your cycle is irregular, unpredictable, or you’re not currently bleeding
• How to start cycle syncing without buying everything at once, and why it’s more cost-effective than you think
• Why symptoms aren’t something to fix, but feedback your body is giving you—and how cycle syncing helps you respond

Cycle syncing is not about perfection, timing everything down to the day, or doing “one more thing” to fix your hormones. It’s about listening, responding, and giving your body the support it’s asking for in each phase. This episode will help you simplify cycle syncing, feel more grounded in your body, and use mushrooms as a tool to support hormones, energy, mood, and resilience, without turning your wellness routine into another source of stress.

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

If you’re stressed, exhausted, struggling to lose weight, or feeling like your nervous system is constantly “on,” this episode is for you. Cortisol doesn’t just rise because of emotional stress—it spikes when blood sugar is unstable, minerals are depleted, and your gut isn’t supported. The good news? You don’t need another supplement. Some of the fastest ways to lower cortisol are already sitting in your kitchen.

In this episode I’m sharing:

• Why cortisol stays elevated when blood sugar isn’t stabilized, and why food works faster than supplements
• The most underrated cortisol-lowering fruit and how its vitamin C supports your adrenals and progesterone
• How prebiotic foods directly improve stress resilience by feeding calming gut bacteria like lactobacillus
• Why potassium is a “stress mineral” and how avocados help break the stress/depletion cycle
• How omega-3s from wild-caught salmon reduce inflammation-driven cortisol
• Why zinc and magnesium are essential for calming the nervous system, and the best food-based sources
• How skipping protein at breakfast drives cortisol higher all day long
• Why pasture-raised eggs act like a natural multivitamin for your nervous system
• Simple food swaps that support your HPA axis without adding more supplements

Cortisol issues aren’t just about stress, they’re about depletion. When your body doesn’t feel nourished or safe, it stays in survival mode. This episode will help you understand how to lower cortisol naturally with food, stabilize your blood sugar, support your gut, and give your nervous system the signals it needs to finally calm down.

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’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 experiencing
• Why 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 bleeding
• The connection between stress, postpartum, breastfeeding, and perimenopause and irregular cycles
• What estrogen dominance actually means and why estrogen can be “normal” but still cause symptoms
• How copper imbalance can amplify estrogen and trigger spotting or heavy early bleeding
• Why mineral depletion (sodium, potassium, magnesium, and more) disrupts ovulation
• How thyroid dysfunction, especially high reverse T3, can shorten cycles and suppress progesterone
• Why electrolytes alone don’t fix mineral imbalances
• When and why tracking ovulation is the first step to understanding what’s happening

Irregular 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: leahbcoaching@gmail.com