The Female Health Solution Podcast

I've lost count of how many times someone has labeled me a "witch doctor." It's almost a weekly occurrence, and while it used to bother me, now I find it more amusing than anything else. The term often comes from a place of misunderstanding, fear, or simply a lack of knowledge about the type of healthcare I practice. But instead of being defensive, I choose to see it as an opportunity to inform. Let me give you a quick rundown of my credentials: I have a doctorate in chiropractic, a discipline grounded in science and focused on the body's musculoskeletal system. I'm licensed in acupuncture and Chinese medicine, with a specialization in women's hormones and fertility. I'm also trained in functional medicine, a holistic approach that seeks to address the root causes of disease. Additionally, I've studied Ayurveda, another ancient system of medicine that complements my understanding of Eastern practices. My journey into these fields wasn't just about acquiring knowledge; it was about finding solutions that worked for me personally—whether in athletic performance, pregnancy health, or overcoming my own health challenges like mold exposure and PCOS. These practices have made a profound impact on my life, and that's why I'm so passionate about sharing them with others. There will always be skeptics. The real magic in what I do isn't about spells or potions; it's about the time-tested methods of healing that have been around for thousands of years. Practices like acupuncture and chiropractic care are rooted in ancient wisdom and have stood the test of time because they work. And while not everyone will have the same experience, dismissing these methods without trying them or understanding them is, in my view, short-sighted. I simply ask that you keep an open mind. Look at the research, talk to practitioners, and most importantly, listen to your body. Health is deeply personal, and what works for one person might not work for another. But the beauty of natural healthcare is that it offers a variety of approaches based on individual needs. Being called a "witch doctor" is something I've learned to embrace with a smile. It's a reminder of how far we've come—and how far we still have to go—in educating others about the benefits of alternative medicine. 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 contact@drbethwestie.com

Menopause is not a death sentence to your fitness and energy. Yes, our bodies will be prone to store belly fat and lose muscle tone as we age but you can actually see some pretty amazing results and feel that energy again if you know how to work with your hormones. Menopause is marked by a year without a menstrual cycle and your body enters a new phase—big drops in estrogen and progesterone. With that can come a slew of symptoms, night sweats, fatigue, belly fat, mood swings, etc. When it comes to exercise specifically, there are some things we can do to support our menopausal bodies. Muscle mass is key. It's not just about looking toned; muscle plays a crucial role in your metabolism, immune system, and overall strength and stability. Building and maintaining muscle is more challenging without the estrogen, but it's absolutely possible. Focus on: Strength Training: Start with bodyweight exercises or light weights if you're new to strength training. Aim for consistency—three times a week for 30 minutes is a great place to start. Over time, you can increase the frequency and intensity of your workouts. Recovery: Your body's recovery rate changes during menopause. It's important to give yourself time to rest and repair between workouts. Avoid the temptation to overdo it; instead, focus on sustainable progress. Measuring Progress: Rather than relying on the scale, measure your progress through strength gains and daily activities. Celebrate milestones like carrying groceries with ease or lifting heavier weights over time. 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 contact@drbethwestie.com

Your first meal of the day sets the tone for your hormones, blood sugar and metabolism. First, you should actually be eating breakfast. Eat that breakfast within 30-60 minutes of waking. Second, base that meal around protein. Protein is essential for maintaining muscle mass, especially as we age, and it also helps regulate blood sugar levels and reduces cravings. Here are some examples of hormone-friendly breakfasts: Protein Shakes: I love Potential Power Nutrition protein powder, which contains 24 grams of protein, 15 grams of carbs, and 3 grams of fat. This shake is easy on the stomach and provides a balanced mix of macros, along with essential vitamins and minerals. Eggs and Sausage: If you have a bit more time, a hearty breakfast of eggs and chicken sausage is excellent. Add some fresh fruit and gluten-free oats to round it out. Greek Yogurt Smoothie Bowl: Another great option is mixing a protein powder with Greek yogurt and some fruit for a delicious smoothie bowl. This provides a balanced meal with protein, carbs, and healthy fats. Eggs and Cottage Cheese: Four eggs, cottage cheese, two pieces of toast, and a side of fruit. Let's talk about what to avoid. The worst thing you can do for your hormones in the morning is to skip breakfast entirely. Fasting until noon might seem appealing, but you're missing out on taking advantage of your body's peak metabolism. I do have specific fasting plans for women, but that's for another conversation. Here are some breakfast no's: Skipping Breakfast: It throws off your metabolism and can lead to overeating later in the day. Just Coffee: If your morning routine consists of only coffee without any other nutrients, you're setting yourself up for a crash. Coffee, especially when consumed without food, can be hard on your digestive system and liver. Always pair it with some protein, healthy fats, or even collagen to help balance things out. It can also impact cortisol, so don't drink on any empty stomach. Processed Sugars Alone: Starting your day with processed sugars like donuts or pastries without any protein or healthy fats can spike your blood sugar and lead to a quick crash. You can have simple carbs, just pair it with a protein and fat. 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 contact@drbethwestie.com

Castor oil packs, castor oil for acne, castor oil laxatives, castor oil for hair growth… is it worth the hype? Castor oil is derived from the castor bean, a plant that might not be as well-known as other oil sources like olives or avocados. The magic is in its high content of ricinoleic acid—a compound known for its impressive anti-inflammatory, antimicrobial, and antioxidant properties. Spoiler alert: I love castor oil! It's great for dealing with issues like abdominal discomfort and bloating, acne, hair loss and inflammation. Just like dry brushing or red light therapy, castor oil is a detox powerhouse! Using castor oil is really easy, but there are a few things to keep in mind to get the most out of it. Here are some tips: Castor Oil Packs: Soak a cloth in castor oil and apply it to the affected area. Some people use it on their abdomen for digestive health, while others might apply it to joints, muscles, or even the thyroid. You can leave it on for 20 minutes or longer—some even sleep with it on, though this can get messy. You can find castor oil kits online. Topical Application: For skin or scalp issues, apply a small amount directly to the area. Be cautious with your clothing and bedding as castor oil is thick and can be tough to clean. Ingestion: Though less common, some people use castor oil as a laxative. However, this should be done cautiously and with plenty of research ahead of time. 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 contact@drbethwestie.com

I'm burnt out. How about you? It's time to take a look at chronic stress. I had an incredible conversation with Dr. Romie Mushtaq about stress, brain health and burn out. Her message: chronic stress, left untreated, can cause neuroinflammation—a condition that leads to a "busy brain," characterized by anxiety, inability to focus, and sleep disturbances. Neuroinflammation occurs when chronic stress creates inflammation in the brain, particularly in the hypothalamus, which she refers to as the "airport traffic control tower" of our brain. This area is responsible for regulating our circadian rhythm, mood, and cognitive functions. When it's under constant stress, it becomes overwhelmed, leading to symptoms like adult-onset ADHD, ruminating anxiety, and insomnia. The statistics are staggering: 82% of people who took Dr. Romie's Busy Brain Test scored above 30, indicating a significant level of neuroinflammation and chronic stress! Do you have a busy brain? Know your brain score, which can be assessed through a simple, validated neuropsychology test available on Dr. Romie's website. Dr. Romie's eight-week plan, detailed in her book "The Busy Brain Cure," provides a comprehensive approach to reducing chronic stress, calming the busy brain, and restoring sleep and focus. Her plan is based on rigorous research and has been tested on thousands of professionals, effective in combating the harmful effects of chronic stress. Find Dr. Romie: https://drromie.com/ https://www.instagram.com/drromie/ https://twitter.com/DrRomie https://www.facebook.com/DrRomie https://www.youtube.com/channel/UC05grQ3WOYK_BX7hxTIvt7w Dr. Romie is a board-certified physician who brings together more than two decades of leadership in neurology, integrative medicine, and mindfulness. She is an award-winning speaker working with Fortune 500 companies, professional athletes, & global associations. Her brainSHIFT programs improve mental well-being and help to build a culture of wellness. Dr. Romie serves as Chief Wellness Officer for Great Wolf Resorts. Her expertise is featured in the national media, such as NPR, NBC, TED talks, and Forbes. Her first book, "The Busy Brain Cure" published by Harper Collins, released in January 2024. You can learn more at drromie.com or join the brainSHIFT movement @drromie on social media.

You absolutely can get pregnant with endometriosis. That being said, endo can also be a barrier to pregnancy, and it depends on how severe your tissue growth is, where it's located and other hormone levels that may be out of balance. Endometriosis is a condition where endometrial tissue, which normally lines the inside of the uterus, migrates to other parts of the body. This misplaced tissue can be found on the ovaries, fallopian tubes, and other organs within the pelvic region, causing pain, inflammation and other issues. Adenomyosis, on the other hand, occurs when the endometrial tissue embeds itself into the muscle wall of the uterus. This can result in painful cramps, heavy periods, and an enlarged uterus. Women can suffer from either condition or both simultaneously, and they are often associated with other hormonal disorders like PCOS (Polycystic Ovary Syndrome). There is no one-size-fits-all solution for women with endometriosis looking to get pregnant. Each woman's health history, how her body processes and detoxifies estrogen, and overall hormonal balance are unique. Some women may pursue surgery to excise or ablate the endometriosis. I do think it is important to get some hormone testing done. The Dutch Test (Dried Urine Test for Comprehensive Hormones) provides info on levels and how your body is metabolizing estrogen. For instance, if a specific detox pathway isn't working properly, addressing that can make a significant difference in managing symptoms and improving fertility. Fertility tips: Hormone Balance and Detoxification: Hormone testing, supplementation and lifestyle changes are key. Nutrient Support: Eat for your cycle, boost your protein and support your hormone needs. Reduce Inflammation: Diet changes, supplements and stress management. Acupuncture and Massage: These therapies can help manage pain, reduce inflammation, and improve lymphatic drainage, which is often impaired in women with endometriosis. There is also fertility specific acupuncture! Regular Monitoring: Monitor and adjust your treatment plans based on regular hormone testing and symptom tracking. I have worked with a number of women who have navigated this journey successfully. Some have managed to conceive and have healthy pregnancies, while others have significantly improved their symptoms to the point where pregnancy became a viable option. 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 contact@drbethwestie.com

You've heard the mantra "hydrate, hydrate, hydrate." We try to hit half our body weight in ounces per day, right? The problem: many people consume ultra-filtered water, which is devoid of the minerals our bodies need. This type of "dead water" does not actually hydrate your cells! For example, athletes and individuals who sweat a lot lose not just water but also essential salts and minerals. Simply replacing the lost water without replenishing these minerals can result in dehydration and other health issues. Ok, so why do we even need minerals? Building Strong Bones and Teeth Regulating Muscle and Nerve Function Maintaining Blood Sugar Levels and Blood Pressure Balancing pH Levels Enzyme and Hormone Production Athletes, particularly runners, often use salt pills to replace the salts lost through sweat. This practice might seem counterintuitive, but it's actually preventing dehydration! Here are some issues that are common if you become deficient in minerals: Dehydration Constipation Fatigue and Dizziness Dental and Bone Health Issues Muscle Cramps and Weakness I was really struggling with my hot yoga sessions before I realized it was a mineral issue. I was getting fatigued and dizzy, and adding in some electrolytes beforehand solved my issues! Here are my best mineral-boosting tips: Drink Natural Spring Water: Unlike distilled or ultra-filtered water, natural spring water contains essential minerals that aid in hydration. Use Mineral Supplements: Adding mineral drops or taking mineral supplements can help replenish lost minerals. I like this one and this one. Incorporate Mineral-Rich Foods: Foods high in minerals, such as leafy greens, nuts, seeds, and whole grains, should be a staple in your diet. 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 contact@drbethwestie.com

My best tip for success has nothing to do with food. Or exercise. It's really about visualization. Visualization is the practice of creating a mental image of a desired outcome. It might sound a bit hokey at first, but hear me out. This technique has a solid scientific foundation and is used by top athletes, successful business people, and many others to achieve their goals. How to Visualize Create a Detailed Mental Image: Start by thinking of a scenario you want to manifest. For example, if you want to feel more confident at the gym, picture yourself walking in confidently. Imagine every detail – the smell of the gym, the feel of the equipment, the sounds around you. Use All Your Senses: Make the image as vivid as possible. Include colors, sounds, smells, and even tactile sensations. The more detailed the visualization, the more powerful it will be. Practice Regularly: Like any other skill, the more you practice visualization, the better you get at it. Try to set aside time every day, even if it's just a few minutes, to practice. I've been using visualization since high school, where I started as a recommendation from a coach for my athletic performance. Visualizing successful outcomes in sports helped me become a state champion in volleyball. I would mentally rehearse every game, every move, until it felt smooth and seamless. Start by setting a routine for your visualization practice. Aim for twice a day – once in the morning and once before bed. This is when your brain is most impressionable, and the visualizations can have the biggest impact. If you want to dive deeper into the science and techniques of visualization, I highly recommend the book Psycho-Cybernetics by Maxwell Maltz, MD. This book explores the power of the subconscious mind and provides practical tips on how to harness it for your success. Let me know if you give it a try or if it's already a part of your routine! 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 contact@drbethwestie.com

Did you know that you can improve your energy and fat burning by exercising differently throughout the month? I'm talking about exercising FOR your female cycle. Let's consider a typical 28-day cycle. Here's a breakdown of how your hormones change and how you can adjust your workouts accordingly: Menstrual Phase (Days 1-5): Hormones: Estrogen and progesterone are at their lowest levels. Exercise Recommendation: If your cycle isn't too heavy and you feel okay, this is a good time for exercise because of testosterone, which helps build and maintain muscle. However, if you're feeling worn out, it's perfectly fine to rest or engage in light activities like walking or gentle stretching. Follicular Phase (Days 6-14): Hormones: Estrogen starts to rise around day 4 or 5 and remains dominant until ovulation. Exercise Recommendation: This is an excellent time for intense workouts. Focus on strength training, high-intensity interval training (HIIT), and activities that build lean muscle. Your body recovers faster, allowing you to push harder. If you're aiming to increase weights or improve performance, this is the time to do it. Ovulation (Around Day 14): Hormones: Estrogen peaks and then starts to decline, while progesterone begins to rise. Exercise Recommendation: Continue with your intense workouts but start being mindful of your energy levels as you transition into the luteal phase. Luteal Phase (Days 15-28): You may still feel strong and energetic, so continue with your regular workouts but start to incorporate more rest and recovery. Your energy levels may drop, and you might feel more fatigued. Focus on lower-intensity activities like walking, yoga, and gentle stretching. Pay attention to your heart rate and allow more time for recovery. This is also a good time for endurance training and working on flexibility and mobility. Hormones: Progesterone rises and remains high until just before your period starts. There's also a smaller peak in estrogen. Exercise Recommendation: This phase can be divided into two parts: Early Luteal Phase (Days 15-21): Late Luteal Phase (Days 22-28): Exercising for your cycle paired with eating for your cycle will be a game changer for your symptoms and hormone balance. If you are curious about your hormone levels, you can get started with an at-home DUTCH hormone test - I'd love to help you out! 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 contact@drbethwestie.com

In this episode of my live coaching series, I talk with Jessica who deals with a long follicular phase and delayed ovulation. Delayed ovulation and irregular cycles can throw off a number of things in the female body, including fertility. Jessica's main goal is to achieve a more balanced cycle - both for her overall health and her fertility journey as she and her husband try for their second child. A former primary school teacher, Jessica found her stress levels were high due to the demands of her job. She transitioned to a high school teaching role which reduced her stress significantly, the first big step in regulating hormones. The follicular phase is the first half of your menstrual cycle, starting on the first day of menstruation and lasting until ovulation. This phase involves the maturation of follicles in the ovaries, leading to the release of an egg during ovulation. A typical follicular phase lasts around 14 days. Here are some tools for regulating the hormone cycle: 1. Manage stress 2. Nutrition support: Eat for your cycle. This includes warming and cooling foods with your follicular and luteal phase. 3. Seed Cycling: Eat 1 Tbsp of flax and pumpkin seeds in your follicular phase and 1 Tbsp of sesame and sunflower in the luteal phase. 4. Hormone testing: Jessica went with the DUTCH test - this test can pinpoint specific imbalances in the hormone cycle. 5. Gut health: A healthy gut microbiome is essential for hormone metabolism. Start with a diet rich in fiber and live cultures from foods like kefir, kombucha, and fresh vegetables. Probiotics and enzymes are a great option for additional support! 6. Movement: Regular, moderate exercise can help regulate hormones and reduce stress. Start with a short walk after meals! You are invited to sign up for your own session here: https://calendly.com/drbethwestie/podcast-live-coaching?month=2024-02