Episodes
-
"Quit crying about it, or I'll give you something to cry about."
Many of us grew up hearing phrases like this, dismissing our emotions as if stress were just a fleeting feeling. But what if I told you stress is not just “in your head” but a full-body experience that impacts every system you rely on?
Stress is our body's natural response to challenges, releasing cortisol to help us react and adapt. But unlike squirrels or deer, humans don't just "shake it off" after the danger passes. Our brains can perceive stress from thoughts alone—whether reliving a past trauma, dreading an upcoming meeting, or imagining a worst-case scenario. And our bodies respond as if the threat is real.
Here’s how chronic stress shows up in the female body:
Hormones Out of Balance: Stress disrupts cortisol, leading to fatigue, poor sleep, and even weight gain.
Brain Fog: Stress shifts brain function, sidelining logical decision-making in favor of survival instincts.
Digestive Distress: Enzymes and motility change, impacting nutrient absorption and gut health.
Immune Dysfunction: Women are disproportionately diagnosed with autoimmune diseases—a likely connection to chronic stress.
Emotional Eating: Under stress, your brain craves sugars and salts for quick energy, driving unhealthy cravings.
Our culture often pressures women to manage everyone else’s stress while ignoring their own. Is it any wonder so many women experience burnout, chronic fatigue, or unexplainable health symptoms?
The Good News:
You can rewire your response to stress. It starts with recognizing the signals your body sends and intentionally calming your nervous system. Tools like adaptogenic herbs (ashwagandha, maca, rhodiola - try this blend!) mindfulness practices, and even short meditations can work wonders.
Take it from one of my clients. She struggled with stress for over a decade, even after improving her diet and supplements. But when she committed to daily meditation, she lost over 5 pounds in just a few weeks—not because she ate less or exercised more, but because her body finally relaxed.
Stress is not "just a feeling." It's a cascade of physical responses that, left unchecked, can derail your health. The key is to give your body permission to REST.
Need stress support? FREE Shipping & 15% OFF with code: GIFT
https://nutritionforyourhormones.com/collections/all
-
Progesterone is your body’s natural balancer. It counteracts estrogen, helps you sleep better, improves your mood, regulates your cycle, and even supports bone health. It’s also key for the second half of your cycle (the luteal phase) and for overall balance and fertility.
But here’s the catch: you must ovulate to produce progesterone. Stress, nutrient deficiencies, or imbalanced cortisol can throw your system off, making ovulation harder — and your progesterone levels plummet.
This is where my Progesterobalance Tincture comes in. With natural, time-tested ingredients like Vitex, red raspberry leaf, and Damiana, this tincture supports your body to:
▶ Regulate your cycle
▶ Reduce PMS symptoms (goodbye, cramps and clots!)
▶ Improve mood and sleep
▶ Balance progesterone levels naturallyWhether you’re dealing with irregular cycles, perimenopause chaos, or just feeling off, this blend is a game-changer. And no — you’re not broken. Your body just needs the right support!
Try Progesterobalance Tincture today — your hormones will thank you. FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle
*code must be applied at checkout - the discount cannot be applied after the purchase is made.
-
Episodes manquant?
-
Estrogen is like the ugly step sister who gets blamed for everything, but actually it’s essential for women!
Yes, too much or too little will easily throw your body into a slew of uncomfortable symptoms, if you can get this hormone in balance, it can be a superpower.
Estrogen is a hormone primarily produced by the ovaries, although it’s also made in smaller amounts by fat cells, adrenal tissue, and even neural tissue. It plays a central role in:
Puberty: Triggering the development of secondary sex characteristics.
Menstrual Cycle: Building the uterine lining to support fertility.
Bone Health: Supporting bone density and strength, essential for preventing osteoporosis.
Muscle Repair: Aiding in muscle repair and building.
Heart Health: Contributing to cardiovascular health by protecting blood vessels.
Brain Function: Crossing the blood-brain barrier to influence neurotransmitter production and cognitive health.
Skin, Hair, and Nails: Supporting the health of mucous membranes and connective tissues.
An imbalance in estrogen can lead to a variety of challenges:
Estrogen Dominance: Common in conditions like PCOS, endometriosis, and fibroids, excess estrogen can lead to weight gain, insulin resistance, and hormonal disruptions.
Low Estrogen Levels: Often caused by stress, restrictive eating, or menopause, this can result in low bone density, poor muscle recovery, and difficulty maintaining a healthy menstrual cycle.
Here’s a fascinating (and frustrating) fact: fat cells produce estrogen. For those with excess adipose tissue, this can create a cycle of estrogen dominance, which can be challenging to break. On the flip side, rapid weight loss can release stored estrogen from fat cells, temporarily disrupting your cycle and causing symptoms like heavy periods or cramping.
Let’s balance that estrogen:
Nutritional Support: Seed cycling and eating for your cycle can help regulate estrogen levels month after month.
Herbal Tinctures: Incorporating Eastern medicine herbs like estrogen-balancing tinctures during the first two weeks of your cycle and progesterone-supportive tinctures during the second two weeks can be game-changing.
Liver and Gut Health: Your liver and gut are responsible for processing and eliminating excess estrogen. A nutrient-rich diet and staying hydrated can support these pathways.
Stress Management: Chronic stress can disrupt hormone production. Practices like yoga, meditation, and adequate sleep can keep your hormones in check.
Hormones like estrogen don’t operate in isolation. They’re part of a dance with other hormones, like progesterone, which counterbalances estrogen. When your body’s cycle is supported, magic happens: regular cycles, easier weight management, and improved overall health.
Need estrogen or progesterone support? FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle
-
You may not be familiar with adrenal fatigue, but you probably know what it’s like to experience extreme fatigue that no amount of coffee can fix.
Adrenal fatigue doesn’t develop overnight. It’s often the result of years of chronic stress, which can come from:
Trauma: Physical injuries, overexertion from exercise, or illness.
Toxins: Environmental pollutants, chemicals in cleaning products, or imbalances in your body such as high histamine levels.
Thoughts: Mental stressors like anxiety, overthinking, or unresolved conflicts.
You can actually test for adrenal fatigue! My favorite diagnostic tool is the DUTCH test (Dried Urine Test for Comprehensive Hormones), which measures free and bioavailable cortisol.
Repeat after me, “I’m not crazy. I’m not lazy. It’s my hormones.”
Here’s what you can do to help:
Nutrition: Focus on nourishing your body with adequate protein, vitamins, and minerals. Chronic stress depletes your reserves, so replenishment is crucial.
Adaptogens: Herbs like ashwagandha, maca, rhodiola, and reishi can help regulate your stress response by balancing cortisol levels.
Sleep: Prioritize quality rest. Consistent sleep is vital for repairing your HPA axis. If your lifestyle involves irregular hours (like night shifts), it may require adjustments.
Stress Management: While it’s easier said than done, finding ways to lower mental stress—through mindfulness, therapy, or support groups—can make a big difference.
Customized Support: Personalized supplements or tinctures may be recommended based on your test results.
Think of it as refueling a car running on empty; you need to fill the tank completely before expecting optimal performance.
If you think you are struggling with stress and cortisol issues, I’d love to help.
Apply for my most comprehensive testing and support here:
https://drbethwestie.com/jumpstart-program/
-
Ahhh the high protein craze - How much protein do women really need every day?
Let’s talk about it! Plus, I’ll share my own protein routine and how I manage to consistently meet my protein goals (even with a busy life).
Here’s the truth: as women, especially during hormonal transitions like pregnancy, menopause, or high-stress periods, we need MORE protein to thrive.
A common starting point is to aim for 1 gram of protein per pound of *ideal* body weight, but this still might need some tweaks. Your needs may be higher if you’re:
Highly active or strength training
Going through menopause (more on this in a bit)
Recovering from illness or high stress
Example:
My Daily Protein Routine
If you’re 5’2” and 120 pounds (or that’s your goal), 100–120 grams of protein per day is a good range. For women in menopause, your baseline may increase—what worked pre-menopause might not cut it anymore.I’m 6’2”, moderately active, and aiming to build muscle. Here’s what my day looks like to hit my goal of 170 grams of protein: (My range is anywhere from 170-190 grams)
Breakfast:
Four eggs cooked in butter or avocado oil
Toast with peanut butter & hemp seeds
~30 grams of protein
Mid-Morning Snack:
Protein shake with 24 grams of protein
Grass-fed collagen (adds 14 grams)
~40 grams total
Lunch:
A can of tuna
Side salad or veggies with cottage cheese
~40 grams
Snack Options:
Greek yogurt with berries and honey (18–24 grams per serving)
A plant-based protein bar (20 grams)
Dinner:
Lean protein like venison, chicken, or fish
Veggies and a side (e.g., sweet potatoes)
~40 grams
During menopause, your body requires more protein to maintain muscle mass, bone health, and metabolism. For instance, if you previously thrived on 100 grams daily, your new baseline might be 120 grams. Don’t skimp here!
Let’s boost it!Protein pace: Eat protein every 2–3 hours.
Use shakes or bars to fill gaps when cooking isn’t an option.
Prep protein-rich foods like hard-boiled eggs, Greek yogurt, or cottage cheese.
It doesn’t have to be overwhelming - start by increasing your protein intake at one meal or snack each day and watch how your energy and strength improve.
Let's connect!
Facebook: https://facebook.com/drbethwestie
Instagram: https://instagram.com/drbethwestie
If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]
-
If you or someone in your life has ADHD you know it’s like marching to the beat of your own drum.
As someone diagnosed at 16 (rare in the ‘90s), I’ve worked hard to implement and discover natural solutions for managing ADHD.
ADHD is often misunderstood, especially in women. While boys are traditionally diagnosed for being disruptive, girls can exhibit subtler signs, like “spacing out” or daydreaming. Your brain isn’t broken; it simply works differently.
This mindset shift has been huge for me!
Here are some lifestyle changes I recommend:
Physical Activity: Movement fuels focus. Daily exercise—even as simple as a walk—can significantly improve concentration.
Sleep Hygiene: Quality sleep is essential for brain recovery. Sleep deprivation hits harder for those with ADHD.
Nutrition: Prioritize protein and healthy fats to stabilize energy levels and support neurotransmitter production.
Caffeine with Purpose: For many, a small dose of caffeine can actually enhance focus, especially during challenging phases of the menstrual cycle.
People with ADHD excel in short bursts of productivity. Build a schedule that includes:
Brain Breaks: Alternate between focused work and rest. Even a 10-minute walk or meditation can reset your mind.
Flexible Workspaces: If you can, design your environment to minimize distractions and suit your energy flow.
ADHD symptoms fluctuate with hormonal changes, especially during the menstrual cycle. Understanding your cycle and aligning your tasks with high-energy phases can make a huge difference. For example:
Follicular Phase (Days 1–14): Higher estrogen supports focus. Use this phase for detail-oriented work.
Luteal Phase (Days 15–28): With higher progesterone, energy may dip, making simpler tasks or creative work a better fit.
Check Your Dopamine LevelsADHD often ties back to dopamine deficiency. Simple steps to boost dopamine include:
Engaging in activities that bring you joy.
Exploring natural supplements, like adaptogenic herbs, to support adrenal health.
Managing ADHD naturally is about tailoring your lifestyle to your brain’s needs. It’s a journey of trial and error, but the rewards—a focused, fulfilling life—are well worth it.
-
I have the best deals for you!
I know you are bombarded with holiday deals, so that’s why I made this a simple, one stop shop with all my discount codes included.
Seriously, these are top-rated resources, companies, and wellness tools I absolutely love. My hormones, skin, and daily routine would truly not be the same without them. :)
Get the gift guide
My holiday guide includes:
1. Ryze Mushroom CoffeeSay goodbye to the jitters and hello to adaptogen-powered mornings! This instant coffee blend supports stress management and keeps you energized all day. Perfect for busy mornings or an afternoon pick-me-up during the holiday hustle.
2. Equip Grass-Fed Collagen & Protein PowdersLooking for glowing skin, stronger joints, and balanced nutrition? Equip’s grass-fed collagen and protein powders are my go-to. Their collagen supports skin, hair, and nail health, while their colostrum gummies boost digestion and immunity—especially handy during flu season.
3. Red Light Therapy Panels & MasksThis is the ultimate self-care tool! Whether it’s easing sore muscles, calming menstrual cramps, or improving skin health, red light therapy delivers results. I even use it on my dogs after a day of hunting adventures—talk about versatility!
4. Ultra Human RingFor the health data enthusiast in your life, this biometric tracking ring monitors basal body temperature, heart rate variability, and more. Durable, sleek, and packed with functionality, it’s perfect for anyone looking to optimize their wellness routines.
5. Mira Hormone MonitorThis at-home urine test tracks hormones like E3, progesterone, and LH. It’s perfect for those trying to conceive, navigating perimenopause, or simply curious about their cycle.
6. Dutch TestDive deep into your hormone health with the gold standard of hormone testing. This dried urine test provides a comprehensive look at your hormonal balance and is a must-have for anyone focused on long-term health.
7. Nutrition for Hormones TincturesSupport your cycle naturally with hormone-balancing tinctures like EstroBalance, Adrenal Balance, and Detox Support. These are perfect gifts for anyone looking to feel their best all month long.
8. Potential Power Nutrition Plant-Based ProteinThis plant-based protein powder is a dream for those with sensitive digestion. With 24 grams of protein per serving and anti-inflammatory ingredients like turmeric and cinnamon, it’s a pantry must-have.
Why Wellness Gifts Are the BestThese gifts aren’t just thoughtful—they show you truly care about someone’s wellness. Whether it’s better sleep, glowing skin, or improved energy, each of these items adds value to daily life. And don’t forget, it’s okay to gift yourself a little something, too. 😉
Explore all the details and discounts in the holiday guide, and let’s make this season the healthiest yet!
Get the gift guide
-
It’s the time of year that we are bombarded with ads, discounts and products, and wellness trends are no exception!
So how do you decide which ones are worth your time and investment?
Here are some science-backed tools that actually work.
1. Sauna TherapyA sauna—or heat therapy—has been used for centuries for its incredible health benefits, from improving circulation to enhancing recovery. Starting slow is key: if you’re new, begin with low temperatures (e.g., 110°F for 5 minutes) and gradually increase. Regular sauna sessions can:
Help with detoxification.
Soothe muscle and joint pain.
Improve sleep by supporting body temperature regulation.
Whether you use a traditional sauna or a red-light sauna, the benefits can be life-changing. Bonus: pair it with a hot bath for a sleep-enhancing routine.
2. Cold TherapyCold plunges and showers are trending, but proceed with care—especially if you have thyroid or adrenal issues. Cold therapy boosts circulation, immune health, and metabolic function, but jumping into extremes can do more harm than good. Start small:
End your shower with cool water for 10–20 seconds.
Gradually build tolerance before considering ice baths.
For women, balance is key: avoid excessive cold exposure, especially if you’re working on hormone health or fertility.
3. Gua ShaGua sha tools have been used for thousands of years in Eastern medicine to improve lymphatic drainage, reduce tension, and enhance scar tissue healing. While social media hypes gua sha for sculpting the jawline, its real power lies in its therapeutic benefits.
4. Red Light TherapyStruggling to get enough sunlight? Red light therapy mimics the benefits of natural light, supporting:
Reduced inflammation.
Improved skin health.
Cellular repair and energy production.
Invest in a high-quality device, and use it consistently. It’s an upfront cost, but over time, it pays off for the entire family—even pets!
5. Sound TherapyWhile newer on the wellness radar, sound therapy—including singing bowls and frequency machines—has ancient roots. These tools:
Help calm the nervous system.
Support vagus nerve stimulation.
Promote relaxation and mental clarity.
Perfect for grounding during stressful times, sound therapy offers a holistic way to reset your system.
As a thank you to my listeners, I’m offering 15% off + free shipping all of my supplements and tinctures with code: GIFT
Happy Shopping: https://nutritionforyourhormones.com
-
As a female health practitioner I often get asked, "What’s YOUR current supplement routine?" Well, here it is—a breakdown of what I’m currently using to support my health, hormones, and overall wellness.
I recently completed an updated DUTCH hormone test (results pending—stay tuned for an update!), but for now, this is my baseline regimen:
Daily
AdrenalBalance Tincture (Once daily, sometimes twice):
Why I use it: Helps manage stress and keeps my system regulated during life’s busy moments.
Key Ingredients: Ashwagandha, maca, rhodiola, reishi, kava kava, and valerian—designed for balance, not sedation.
Bonus: I double up on stressful days to stay grounded.
Cycle-Specific Tinctures:
EstroBalance: Supports estrogen regulation during days 1–14 of my cycle.
ProgesteroBalance: Promotes warmth and hormonal support during days 15–28, featuring cayenne for a warming effect.
How I use them: A single dose under the tongue, timed with my cycle.
Seasonal supplementsBeef Liver Capsules: A nutrient powerhouse packed with natural vitamins and minerals.
Vitamin D: A winter must-have for mood, immune support, and overall vitality (hello, Minnesota winters!).
For Better Sleep (When Needed)Sleep Support Tincture:
Why I love it: Combines hops flower, lemon balm, valerian, and chamomile to help me wind down naturally—no melatonin needed.
How I use it: A small dose before bed, adjusting as needed for the perfect relaxation level.
Workout-Specific SupportCreatine (Pre-workout): Supports lean muscle building and recovery.
Branched-Chain Amino Acids (Post-workout): Essential for rebuilding muscle tissue, boosting metabolism, and improving energy.
Why Tinctures?I’ve streamlined my routine to avoid the overwhelm of popping 20+ pills daily (been there, done that). Tinctures offer:
Customizable dosing.
Easy absorption.
Minimal hassle!
This simple yet effective routine keeps me feeling my best. I’ll share updates once my DUTCH test results come in and my protocol shifts!
P.S. Keep an eye out for some big holiday discounts coming next week! If you’re unsure where to start, I’m happy to help. 😊
-
There’s a lot of buzz about “Nature’s Ozempic” lately. Let’s talk about it!
Ozempic, a GLP-1 receptor agonist, mimics a hormone your body naturally produces to regulate appetite, blood sugar, and digestion. It’s effective for many people, but it’s not a cure-all. Once you stop using it, you might find yourself back at square one unless your body is equipped to maintain those benefits on its own.
While there’s no single “Nature’s Ozempic,” there are ways to support your body in naturally optimizing GLP-1 production and improving your metabolism.
Focus on Gut Health: Your gut is central to metabolic health, nutrient absorption, and detoxification. Here’s how to nurture it: Increase Fiber Intake: Fiber acts as a prebiotic, feeding the good bacteria in your gut. Aim for fiber-rich foods like vegetables, fruits, legumes, and whole grains. Add Probiotics and Fermented Foods: Yogurt, kimchi, sauerkraut, or a high-quality probiotic can help maintain a healthy gut microbiome. Test for Sensitivities: Food sensitivities can wreak havoc on your gut. A simple test can help identify triggers (like almonds for one of my clients!) and reduce inflammation. Manage Inflammation: Chronic inflammation can impair your gut and metabolic health. Boost Protein Intake: Protein is essential for muscle maintenance, metabolism, and satiety. Ensure every meal includes a healthy source like lean meats, eggs, tofu, or legumes. Test and Target: One of the best tools I recommend is the DUTCH test. It evaluates not only your hormone levels but also adrenal function, cortisol patterns, and gut health markers. This personalized approach helps you uncover underlying issues and make focused, effective changes. What About Supplements Like Berberine?Berberine, a plant-based compound, is often compared to medications like metformin for its effects on blood sugar regulation. While it’s helpful for some—especially women with PCOS—it doesn’t necessarily cause extreme weight loss.
Many women I’ve worked with have used GLP-1 medications, only to regain weight or face metabolic challenges after stopping.
If you’re ready to take control, start with the basics: gut health, inflammation management, and nutrient support. And if you haven’t had a DUTCH test or it’s been a while, now’s the time to get one.
Click here to order your DUTCH test
-
65% of women use contraception.
Many of us are not informed about the actual side effects of taking birth control - here’s what I wish I’d known:
I started taking the pill as a teenager and stayed on it for a decade. At the time, I was a competitive athlete with aspirations of playing professional volleyball. What I didn’t realize then was how the pill significantly changed my body. Studies suggest that birth control can reduce athletic performance by around 11%—a statistic that would’ve made a huge difference for me.
The pill’s primary function is to prevent ovulation, which means your body doesn’t produce progesterone naturally. Instead, it relies on synthetic hormones, effectively placing your ovaries into “hibernation.” While this prevents pregnancy, it also disrupts the natural hormonal rhythms of the body.
Many people mistake the withdrawal bleed during the pill-free week for a period—it’s not. It’s a reaction to the lack of hormones, not a sign that things are healthy.
Here are some other side effects:
Weight gain or resistance to weight loss
Mood swings, anxiety, or depression
Gut disruption and bloating
Headaches and inflammation
One common misconception is that the pill can “balance” hormones.
It actually has the opposite effect: masking underlying issues rather than addressing them.
Birth control is deeply personal. While I wouldn’t put my daughters on the pill knowing what I know now, I believe in empowering women to make the best choices for their unique circumstances.
Whether you’re seeking to prevent pregnancy or address hormonal concerns, education and self-advocacy are your best tools.
If you’re curious about your own hormonal health or want to explore alternatives, let’s talk. A DUTCH test can be an excellent starting point to uncover what your hormone levels are doing and give you roadmap for your health and hormones.
-
1 in 10 women deal with endometriosis.
Endometriosis occurs when tissue similar to the endometrial lining inside the uterus grows outside it, often attaching to organs like the bladder, intestines, or muscle tissue. This tissue is estrogen-sensitive, which can cause inflammation, pain, and other symptoms, especially around your period.
Here are some of my tools for natural endometriosis relief:
Daily Red Light TherapyUsing red light therapy daily is a powerful anti-inflammatory tool. Red light helps stimulate blood flow and reduce inflammation. Consistent, daily use of a quality red light device can offer ongoing relief. Look for a wireless, therapeutic-grade device that can wrap around your abdomen or lower back.
Dry Brushing for Lymphatic MovementDry brushing around the abdomen stimulates lymphatic flow, which can reduce bloating and discomfort. Moving lymph fluid helps clear out excess estrogen, which is often linked to symptom flare-ups.
Acupuncture, Massage, and Chiropractic Care
Acupuncture, massage, and chiropractic adjustments release tension, relieve pain, and enhance circulation. These therapies help manage endometriosis symptoms by targeting the nervous system and muscles, aiding the body in regulating pain responses.
Anti-Inflammatory SupplementsSupplements like ginger, curcumin, Boswellia, and devil's claw are highly anti-inflammatory and support pain management. Consider blends such as Inflamese Plus, which combines these ingredients to support the body in addressing pain and inflammation, particularly beneficial for endometriosis.
https://113022.nutridyn.com/inflam-eze-plus-infep
5. Dietary Adjustments to Reduce InflammationEndometriosis symptoms can worsen with inflammation, so eliminating processed foods, reducing alcohol intake, and cutting down on sugars can be beneficial. Opting for an anti-inflammatory diet, rich in whole foods, healthy fats, and leafy greens, can help regulate hormone levels and minimize monthly flare-ups.
6. Hormone Balance with Dutch TestingMonitoring and managing your estrogen and progesterone levels is crucial in managing endometriosis. High estrogen levels can worsen symptoms, so keeping a close eye on hormone health through DUTCH testing is key.
7. Stress ManagementStress has a direct impact on inflammation and hormone levels. Find daily practices to reduce stress — whether through deep breathing, mindfulness, setting boundaries or gentle movement — helps prevent symptom flare-ups.
P.S. For anyone navigating endometriosis, consider checking out Pain and Prejudice by Gabrielle Jackson
Join the Female Health Solution:
Regular: https://drbethwestie.com/12-week-female-hormone-solution/
Menopause: https://drbethwestie.com/12-week-menopause-solution/
Unsure? Schedule a free call: https://calendly.com/dr-beth-westie/program-discovery-call
-
Meet Jessica, a dedicated crossfit instructor and mom of young children.
Jessica noticed her energy plummeted, and her usual workout routines became a struggle. She began to dread the physical toll of teaching and she was caught in the frustrating cycle that so many women experience—despite doing everything “right,” her body seemed to be working against her.
Jessica came to me because calorie counting and exercise were no longer cutting it - and that’s where hormone-focused nutrition came in. Through a DUTCH test—a comprehensive hormone analysis—we saw some BIG issues that needed to be addressed. Her cortisol was a mess, estrogen too high and some high androgens as well.
We immediately got to work with supplements, adjusting and add more nutrition and changing her workout schedule.
Within weeks, Jessica began to feel a shift. Her energy improved dramatically and she was able to make it through training sessions again. Jessica’s confidence blossomed and she started looking forward to her classes again. She noticed her students’ engagement improved, her class sizes grew, and she began to feel like herself once more. She even saw a financial boost as her classes filled up!
Are you dealing with similar issues? It’s time to take a look at your hormones.
Imagine how much more you could do, how much more you could enjoy life, with the energy you need at every stage of your day. If you've felt frustrated, exhausted, or unsure why your hard work isn’t paying off, let’s focus on your hormones.
Registration for my 12 Week Female Hormone Solution is OPEN!!!
Regular: https://drbethwestie.com/12-week-female-hormone-solution/
Menopause: https://drbethwestie.com/12-week-menopause-solution/
Unsure? Schedule a free call: https://calendly.com/dr-beth-westie/program-discovery-call
-
PCOS almost ruined my life.
My journey with PCOS began under intense stress and years of hormonal birth control use. I used the pill for almost a decade, thinking it was harmless—like many of us do.
After a while, my body started to react. I was having irregular bleeding (three times a month!) and didn't know if I was even ovulating. I decided to make some big shifts in my diet and lifestyle, starting grad school, going gluten-free, and learning about nutrition for the female body.
I also had three children in rapid succession, which further taxed my body. My youngest was born premature, and stress skyrocketed as I juggled being a new mom, running a business, and healing from postpartum complications.
Before I knew it, I was in constant pain, plagued by ovarian cysts that would burst, leaving me debilitated.
PCOS pain was like nothing else. I’d broken bones, had surgeries, and given birth three times, but nothing compared to the agony of a cyst rupturing.
Even though I went to doctors, all I heard was, "It’s just a cyst; your body will handle it."
The advice was limited to pain management or getting back on birth control, but I knew I needed more than that—I needed answers.
Through my research and education, I learned about eating in sync with my hormones and my cycle, and this was the key that changed everything. By supporting each phase of my menstrual cycle with warming and cooling foods, I was able to reduce inflammation, balance my hormones, and regulate my cycle. For example:
Warming Foods: I prioritized these during certain parts of my cycle to support progesterone levels, reduce bloating, and stabilize mood.
Cooling Foods: I turned to these during estrogen-heavy phases, which helped balance symptoms and keep things regular.
I began to see results, not overnight, but steadily. The intense cyst pain started to fade, and eventually, the cysts stopped forming altogether. I WAS SO RELIEVED—finally, a natural solution that worked with my body, not against it.
The real breakthroughs came when I tailored my approach even further with personalized hormone testing. I took a DUTCH test to get a complete view of my hormone health, helping me understand which nutrients and lifestyle adjustments were best suited to my body.
Instead of guessing and wasting time (and money!) on the wrong supplements, I got clarity and real results.
If you’re struggling with PCOS or any other hormone-related issue, I know it can feel isolating and frustrating.
You don’t have to go through this alone. In my program, I guide women through these same steps I used— aligning diet with your cycle, using targeted supplements, and understanding the power of personalized hormone testing.
You’ll not only get one-on-one support, but you’ll also join a group of women who understand exactly what you’re going through. Together, we’ll work toward the same goal: eliminating symptoms from the root cause and taking control of your body and your health.
Ready to start your journey? Join the Female Health Solution program here: https://drbethwestie.com/waitlist/
-
Did you know that you can hydrate through your food?
We often think of hydration as guzzling bottles of water. But it’s not the only way! In fact, relying solely on water can sometimes create issues if it dilutes your stomach acids, which are necessary for proper digestion. Instead, consider how foods can offer hydration while providing vitamins and minerals.
Here’s a breakdown of how to add these hydrating foods throughout your cycle:
Follicular Phase (Days 1-14)During the follicular phase, your energy naturally rises, and you might find yourself drawn to fresh, light foods. Hydrating foods like cucumbers, celery, and strawberries provide that boost, helping keep you hydrated without feeling bloated or waterlogged.
Ovulatory Phase (Days 14-16)In the ovulatory phase, your body temperature slightly increases. This is a great time to bring in foods with high water content, like watermelon and peaches, to cool down while staying hydrated. These fruits are also a fantastic way to satisfy your sweet cravings without added sugar.
Luteal Phase (Days 16-28)As your body prepares for menstruation, you may crave something more substantial. Tomatoes, bell peppers, and berries are fantastic additions to meals or snacks. They offer hydration along with antioxidants, helping ease any premenstrual symptoms and reducing bloating.
Menstrual PhaseDuring menstruation, focus on gentle hydration to support your system as it loses fluids. Foods like soups, bone broths, and herbal teas are soothing and hydrating, helping your body stay balanced without overwhelming it. Bone broth, for instance, adds minerals to your system, which can support your hydration levels and energy.
Here are some top hydrating foods to enjoy throughout your cycle:
Watermelon: One of the most hydrating foods, watermelon is over 90% water. It’s perfect for rehydrating after exercise or a hot day.
Cucumbers: Add them to salads or enjoy them with a sprinkle of salt for an easy mineral boost.
Tomatoes: Another food high in water content, tomatoes pair well with a bit of salt for added flavor and hydration.
Peaches, Plums, and Berries: These fruits offer hydration along with antioxidants and are easy to add to any meal.
Leafy Greens: Romaine lettuce and spinach contain a high percentage of water and are versatile for salads, smoothies, or side dishes.
Hydration isn’t a “one-size-fits-all,” especially for women. By understanding how food can help hydrate, you support your body’s natural rhythms and provide hydration that lasts. If you’ve been feeling sluggish, try adding more hydrating foods and watch how it can make a difference!
Registration for my upcoming 12 Week Female Hormone Solution is OPEN but only to the waitlist!
Grab your spot: https://drbethwestie.com/waitlist/
-
Doctors told her she was a lost cause.
Sabrina is in her late 30s, a busy working mom of two. A fulfilling career, a happy family, and an active lifestyle - and yet, her health began to crumble.
It started with fatigue. At first, she could push through, but soon, her energy plummeted. Her workouts left her feeling worse, not better. Then the hair loss began, followed by mood swings and irritability. She blamed stress, life changes, and kept pushing forward.
Sound familiar?
Then came the perfect storm.
Family stress: Issues in her marriage and drama after the passing of a distant relative.
Career stress: Fear of layoffs at her job.
Pandemic chaos: Managing work-from-home, homeschooling her children, and her husband’s sudden job loss.
She kept going, holding everything together as so many women do. But her hormones told a different story.
Her primary care doctor ran tests and told her everything was “normal.” Her concerns were brushed off as stress, and she was told to relax and maybe try yoga or massages. She followed the advice. Nothing improved.
She tried two more doctors—same story. Each time, the message was the same: “You’re fine. Maybe it’s in your head.” One even suggested seeing a therapist. But she knew deep down this wasn’t just stress or mental health—something was off.
“I know I’m not crazy!”
After years of no answers, she found one of my YouTube videos about hormone imbalances. Determined to feel better, she decided to try something new—a DUTCH test and the 12 Week Female Hormone Solution program. This urine-based hormone test goes deeper than standard blood work, showing some major underlying issues.
The results were like a floodgate opening.
Cortisol depletion explained her constant fatigue.
Low androgens and testosterone contributed to her muscle loss, low stamina, and hair thinning.
Imbalanced estrogen & progesterone were behind her weight gain, mood swings, and lack of motivation.
We immediately implemented a personalized plan focused on restoring her hormones. Within just a few months, she noticed a massive shift:
More energy—she no longer dragged through the day.
Better mood—her kids even commented that “Mom is happier!”
Physical progress—workouts felt good again, and she started seeing weight loss results.
Reduced inflammation—friends and family noticed her glowing skin and lighter presence.
“I feel like myself again. I can’t believe I wasted so much time being dismissed by doctors.”
If you’re tired of being told “you’re fine” when you know you’re not, it’s time to take control. The right test and personalized support can make all the difference.
Registration for my upcoming 12 week Hormone Solution is opening THIS FRIDAY. You can only access registration and the early bird discount by joining the waitlist!
Join the waitlist: https://drbethwestie.com/waitlist/
-
Is your sleep inconsistent throughout the month?
It’s your hormones!
Sleep Patterns Across the Menstrual Cycle Follicular Phase (Day 1 to Ovulation)Estrogen rises: Many women report sleeping well during this phase, especially in the days leading up to ovulation (around Day 12-14).
Benefits: Estrogen supports deeper sleep cycles and fewer nighttime awakenings, though it’s not directly calming.
Ovulation (Around Day 14)Estrogen peaks, followed by a slight dip. Some women experience sleep disturbances during this transition.
Luteal Phase (Post-Ovulation to Period)High progesterone: Progesterone can promote relaxation by stimulating GABA, a neurotransmitter that aids sleep.
The challenge: If your progesterone-estrogen balance is off, you might struggle with sleep, especially around Days 19-25. Some women feel too hot or too cold during sleep due to the effect of progesterone on body temperature regulation.
Common symptoms: Waking up frequently or difficulty falling back asleep.
Premenstrual Phase (Days 25-28)Hormones drop: As estrogen and progesterone levels fall, sleep disturbances can peak for many women. If this sounds familiar, it may be a sign of hormonal imbalance.
Try this to track your sleep patterns:
Use a simple journal or app: Record how easily you fall asleep, how often you wake up, and how rested you feel each morning. Look for patterns: Notice if your sleep changes at specific points in your cycle. This can reveal underlying hormonal imbalances.If your sleep feels off, it could point to hormonal imbalances. Here are some tips:
Natural sleep aids: Herbs like valerian root, chamomile, lemon balm, and passionflower can calm the nervous system. Tackle hormone imbalance directly: Adjusting estrogen and progesterone levels can improve sleep. DUTCH hormone testing is a great place to start! Avoid relying on melatonin: While it can be helpful short-term, overuse might interfere with your body’s natural production.Remember, improving sleep is about more than just one night—it’s about finding balance over time. By focusing on both hormone health and sleep routine, many women see improvements not just in rest but also in energy, mood, and metabolism.
Small changes like using weighted blankets, blocking light with sleep masks, or winding down with herbal tinctures can make a big difference. For women who struggle with insomnia, you need a long term strategy, not just quick fixes.
If you’re interested in learning more, the waitlist is open for a limited time to my 12 week Hormone Solution program, which offers customized hormone solutions, a comprehensive hormone protocol and coaching support.
Join the waitlist: https://drbethwestie.com/waitlist/
-
You’re hot, you’re cold, you’re tired, you feel old.
Welcome to Menopause.
Here’s the thing, you don’t have to just “deal with it.” There are practical ways to address these issues, so you can feel good—not just survive, but thrive—through this phase of life.
Here’s a look at the 10 most common menopause symptoms and how to improve them.
1. Hot Flashes & Night SweatsFluctuations in estrogen often lead to those sudden waves of heat. But night sweats can be especially disruptive for your sleep.
What can help:
Cut down on sugars and alcohol, especially in the evening.
Eat more protein at night to fuel your body’s repair processes while you sleep.
Use hormone assessments like the DUTCH test to fine-tune your hormone balance.
2. Irregular PeriodsPeriods can become wildly unpredictable during perimenopause—sometimes disappearing for months, then returning.
What can help:
Seed cycling and tinctures (like my progesterone and estrogen balance formulas) help regulate your cycle.
Support hormone fluctuations by aligning your lifestyle with your body’s changing needs.
3. Vaginal DrynessLower estrogen levels can make vaginal tissues thinner and drier, causing discomfort. But it’s not just estrogen—androgens (like testosterone) also play a role.
What can help:Address adrenal and cortisol imbalances, which deplete androgen levels.
Consider using natural oils or yoni oils for temporary relief.
Tailor hormone support through a DUTCH test to optimize your levels.
4. Mood Swings & IrritabilityAnxiety, depression, and sudden mood shifts often go hand-in-hand with fluctuating hormones.
What can help:Check for cortisol imbalances and nutrient deficiencies that may impact emotional health.
Herbs and adaptogens can ease mood swings—great tools to have while your body adjusts.
5. Sleep DisturbancesDifficulty falling or staying asleep is frustrating—and estrogen and progesterone both play roles in regulating sleep.
What can help:
Use nutrient-rich sleep tinctures (that don’t rely on melatonin).
Get a DUTCH test to check cortisol and melatonin levels, ensuring balanced sleep cycles.
6. Brain Fog & Memory IssuesTrouble focusing or forgetting things? These cognitive changes often stem from low androgen levels or prolonged stress.
What can help:
Reduce stress and replenish depleted nutrients through diet and lifestyle changes.
Focus on balancing cortisol and other hormones to sharpen mental clarity.
7. Joint Pain & Muscle StiffnessHormones like estrogen help manage inflammation, so their decline can lead to increased aches and pains.
What can help:Reduce inflammation with proper nutrition, dry brushing, and red-light therapy.
Check inflammatory markers through hormone tests and adjust your diet accordingly.
8. Hair Thinning & Hair LossAs estrogen levels drop, hair may thin, and stress only worsens the problem by impairing cell renewal processes.
What can help:
Focus on stress reduction to protect hair health.
Ensure you get plenty of protein, zinc, and other key nutrients to support keratin production.
9. Skin Changes & WrinklesEstrogen helps maintain collagen production, but lower levels contribute to thinner, less elastic skin.
What can help:Rebuild collagen with nutrients and healthy lifestyle practices.
Manage oxidative stress with antioxidant-rich foods and proper hormone support.
10. Bone LossThe decline in estrogen makes women more prone to bone density loss, but resistance training offers a powerful solution.
What can help:Incorporate strength training—even simple exercises like wall push-ups can make a big difference.
Focus on key nutrients like vitamin D, magnesium, zinc, and protein to build strong bones.
Remember: Wolf’s Law tells us that pressure (like from weight training) strengthens bones!
Now, here’s the truth. You probably will feel positive change right away, but fully addressing the hormone levels is often a 12 week commitment.
That’s why I’m running another 12 Week Female Hormone Solution cohort.
When you understand your unique hormonal needs, everything changes.
Click here to join the waitlist.
This is the only way to get exclusive discounts and access to registration!
See you there 🙂
-
Are you always drinking water and still thirsty?
You don’t need more water, you need BETTER water.
I’m talking about minerals & electrolytes!
You might think, "Aren’t electrolytes just for athletes or people chugging sports drinks?" Nope! These essential minerals play a vital role in your muscle function, metabolism, stress response, and hormonal health.
Electrolytes like magnesium, potassium, calcium, and sodium are involved in so much more than just hydration. Here’s a breakdown of what they do:
Muscle & Nerve Function: Ever had those annoying foot or leg cramps? That’s often a sign of low magnesium, not just potassium. Electrolytes help your muscles and nerves function smoothly, preventing cramps and tension.
Heart Health & Blood Pressure: Electrolytes like magnesium regulate heart function and blood pressure. Your heart beats efficiently when these minerals are in balance.
Metabolism Support: Without enough electrolytes, your metabolism can slow down, even if you’re eating clean and exercising. That’s why you could be doing “all the right things” but still feel off.
Hormone Health: If you have a period, each cycle naturally depletes your body’s mineral stores. Stress (which many of us face regularly) can further drain minerals like magnesium, calcium, and zinc—key nutrients your body relies on.
Women’s bodies have unique needs throughout different phases of the cycle. For example:
During the luteal phase (days 15–28): Your body naturally craves more minerals. If you enjoy activities like hot yoga, you’ll likely need to supercharge your hydration with electrolytes to prevent headaches or fatigue.
Menstrual Phase: During your period, your system undergoes a major nutrient turnover. If you’re not replenishing electrolytes and minerals, you might feel more drained than necessary.
The standard daily mineral recommendations are based on male physiology, which means many women are unknowingly under-supplementing. This is why you need to listen to your body and adjust your intake based on your stress levels, activity, and where you are in your cycle.
If you're tired of feeling depleted and want to understand how to optimize your hormones, energy, and metabolism, then it’s time to join the 12-Week Female Hormone Solution! This is my super comprehensive hormone overhaul that helps women tune into their cycles, adjust nutrition, and learn how to stay ahead of these nutrient gaps.
🌿You can expect to feel:
More energy
Motivation and less brain fog
Reduced PMS and hormone symptoms
Regulated cycles
Positive changes in body composition and weight
Better mood and positivity
Clearer skin
Positive changes in hormone levels
The bottom line? Hormone balance is essential for improving your life. Staying on top of your levels helps you feel strong, balanced, and energized no matter what life throws at you.
👉 Join the 12-Week Female Hormone Solution
Let’s nourish your body, honor your cycle, and make those cramps and headaches a thing of the past!
-
Stop doing these five things!
You are sabotaging your metabolism and draining your energy dry.
1️⃣ Ignoring Your Body’s SignalsYou know that random pain or nagging headache you dismiss as “nothing”? Guess what? Your body never acts without a reason. Whether it’s joint pain or hormonal discomfort, your body is speaking—listen.
Women, in particular, experience varying pain sensitivities depending on their menstrual cycle or stage of life (hello, perimenopause!). Pretending these signals don’t exist will only leave you exhausted and depleted over time.
💡 Reset Tip: Pay attention to pain and fatigue. Rest when your body needs it, and don’t push through discomfort.
2️⃣ Eating the Same Every DayAre you eating the same meals, day in and day out? This strategy works for men but not for women. Our bodies shift throughout the month—nutritional needs increase in the luteal phase (weeks 3-4), especially for calories, fats, and proteins. If you’re eating the same way you did in your 20s or pre-kids, it may no longer serve you now.
💡 Reset Tip: Adjust your nutrition based on your hormonal cycle. Add more protein in your 30s, 40s, and beyond to support metabolic health.
3️⃣ Restricting Calories and NutrientsCutting calories to lose weight? That old strategy mostly results in muscle loss and frustration. Muscle loss slows your metabolism, making it even harder to maintain energy and burn fat. Your body isn’t just looking for calories—it needs nutrients to function optimally.
💡 Reset Tip: Focus on long-term muscle maintenance and nourishment, not deprivation. Build muscle gradually for sustained energy and health.
4️⃣ Skipping Sleep to Work OutPushing yourself to the gym on little sleep might seem productive, but it actually backfires. Sacrificing sleep leads to exhaustion, muscle breakdown, and a slower metabolism. Quality sleep helps your body repair and build strength. If your life is chaotic (three kids anyone? 🙋♀️), find creative ways to incorporate movement rather than forcing yourself through exhausting workouts.
💡 Reset Tip: Prioritize sleep. If you can’t get to the gym, fit in two resistance training sessions per week—one for upper and one for lower body.
5️⃣ Not Taking Mental BreaksLadies, let’s talk about mental overload. From managing family schedules to meeting work demands, the pressure to be “on” all day long is draining your nervous system. Your metabolism is directly tied to stress levels, so slowing down isn’t weak—it’s necessary. Finding joy in hobbies, reading, or even a 10-minute walk can help your system reset and bring your energy back.
💡 Reset Tip: Give yourself permission to rest and engage in activities you love. Mental breaks will recharge both your body and metabolism.
To help you turn things around quickly, I’ve got a FREE 5-day reset challenge NEXT WEEK! 🚀
If you’ve felt stuck in your body, struggled with hormonal shifts, or wondered why your energy crashes, this is the perfect opportunity to reset and start fresh. It’s simple, fun, and designed specifically for the female body.
Join the Free 5 Day Metabolism & Hormone Reset: https://dr-beth-westie.mykajabi.com/free-5-day-reset
- Montre plus
