The Female Health Solution Podcast

You know that mid-afternoon slump, the one where you’re staring at your to-do list, wondering if a nap is a socially acceptable option? Or that feeling when your energy crashes before your workout even starts? Yeah, I’ve been there too. But here’s the thing: it’s not just about getting enough protein—it’s how you eat it that makes the magic happen. Enter: protein pacing. What is it? Think of it like giving your body consistent doses of protein throughout the day instead of one giant meal at dinner. Science (and my own experience) says this can: ✅ Keep your metabolism revved up 🔥 ✅ Balance blood sugar (bye, mood swings) ✅ Support lean muscle (hello, strength and confidence) And the best part? It’s not about adding more food—it’s about spreading it out smarter. Here’s what that looks like: ☀️ Breakfast: Scrambled eggs + avocado toast (or a smoothie packed with protein) 🍴 Snack: Greek yogurt + berries + a sprinkle of chia seeds 🥗 Lunch: Chicken, quinoa, and greens drizzled with a yummy dressing 🥜 Afternoon snack: protein shake or greek yog (yes, please) 🍽 Dinner: Salmon, roasted veggies, and sweet potatoes Simple, right? And trust me, when you start fueling your body this way, you feel the difference. More energy, fewer cravings, and that steady, strong kind of confidence that makes you want to tackle your day (and maybe even that workout you were dreading). Want 12 weeks of protein pacing meal guides, hormone testing and supplements for YOUR unique hormone challenges? I’ve opened the waitlist for my next 12 week hormone solution and you are invited (special discounts await!): https://drbethwestie.com/waitlist/  

Have you been told to ditch carbs? In the world of keto and low-carb trends, let me tell you: Carbs are not the enemy. In fact, they’re essential, especially for women’s hormone health.  Carbs aren’t just about energy—they’re also about balance.  Brain Food: Your brain thrives on glucose (a form of sugar that comes from carbs). When you’re under stress or tired, your brain craves carbs because that’s what it needs to function optimally. Restricting carbs? You might feel foggy, irritable, and more stressed. Hormone Health: Cortisol: If you’re low on carbs, your stress hormone (cortisol) stays elevated, making it harder to recover from stress and even disrupting your sleep. Thyroid: Your thyroid, the gland responsible for your metabolism, relies on carbs to produce hormones effectively. Low-carb diets can slow your metabolism. Insulin: Skipping carbs can lead to insulin resistance over time, which impacts your energy, weight, and even fertility. Digestive Health: Your gut actually produces enzymes to break down carbs. Stop eating them, and your gut stops making those enzymes. When you reintroduce carbs, your digestion may struggle, leading to discomfort. Growth & Repair: Growth hormone, which helps your body repair itself and maintain healthy tissues, is most active at night. But if your blood sugar isn’t stable during the day, this process can be disrupted, leaving you feeling less rejuvenated. “Don’t carbs cause weight gain?” Not when you eat them in balance. Excessive carbs without enough protein or fats can contribute to weight gain, but eliminating them altogether can wreak havoc on your metabolism. “Isn’t sugar bad for hormones?” It’s about quality, not elimination. Focus on whole, nutrient-dense carbs like fruits, veggies, and whole grains instead of processed sugars. Think of your body like a house. If the foundation is crooked, everything else is off—no matter how much you try to “fix” the details. Nutrition is that foundation. When your carbs, protein, and fat are balanced, your body can self-regulate more effectively, improving hormone health, stress levels, and even sleep. I’m hosting a FREE 5-Day Hormone Balance & Metabolism Jumpstart where we’ll dive deeper into this and more: https://dr-beth-westie.mykajabi.com/free-5-day-metabolism-boost-hormone-balance-reset

Did you know that years of dieting could be sabotaging your metabolism? Let’s unpack why this happens and, more importantly, how you can rebuild your metabolism for better energy and better health!  The Diet Trap For decades, diet culture has pressured women to pursue unrealistic body standards. From cabbage soup diets to extreme calorie restriction, the message has been clear: smaller is better. But here’s the thing—this is not true, and it’s certainly not good for your metabolism.  When you restrict calories or cut out entire food groups, your metabolism adapts. It slows down to conserve energy because your body perceives these restrictions as a stressor. Over time, this makes it harder to lose weight, creates hormonal imbalances, and depletes your energy stores. Why the Female Body is Different Here’s something diet culture ignores: the female body is designed to store fat as a survival mechanism. Fat is essential for hormone regulation, fertility, and overall health. When you drastically cut calories or follow extreme diets, your body clings to fat reserves even harder. It’s not you—it’s biology. On top of that, factors like stress, lack of sleep, medications, and birth control can further impact your metabolism. Add in chronic dieting, and the result is often a sluggish metabolic rate, nutrient deficiencies, and burnout. The Metabolism You Want The good news? You don’t have to stay stuck in this cycle. The key to a healthy metabolism is fueling your body—not depriving it. It’s about giving your body the nutrients, rest, and movement it needs to function optimally. Protein is Your Friend: Start your day with a protein-rich breakfast to support muscle repair and metabolism. Prioritize Sleep: Growth hormone, essential for metabolic function, is released during deep sleep. Manage Stress: High cortisol levels can wreak havoc on your metabolism. Build stress-reducing habits into your day. Fuel Strategically: Eating enough calories and the right balance of nutrients keeps your metabolic “fire” burning. Ready for a Reset? If you’re ready to break free from the dieting hamster wheel and build a metabolism that works for you, I’m inviting you to join my FREE 5-Day Metabolism Reset Challenge. In just five days, you’ll learn how to: Fuel your body for better energy. Improve your digestion. Build habits for long-term metabolic health. Plus, we’ll be giving away prizes like DUTCH hormone tests, metabolism-supporting tinctures, and dry brushes to kickstart your journey. This is a no-pressure, supportive challenge designed to help you feel better, fast. Whether you’re looking for a reset or just some practical tips, this challenge is the perfect place to start. Details at a Glance: 📅 When: February 3rd - February 7th 🎁 Prizes: Dutch hormone tests, metabolism tinctures, and more! 📍 Where: Online 💰 Cost: FREE 👉 Join the Challenge Here: https://dr-beth-westie.mykajabi.com/free-5-day-metabolism-boost-hormone-balance-reset I know how exhausting it can feel to try diet after diet and end up disappointed. Let’s shift the focus to fueling your body, improving your health, and building a metabolism that works for you—not against you. I can’t wait to see you there!  

Do you ever feel like you’re trapped in a body that’s having wild emotional responses for no reason? Like one moment you’re calm, and the next, you’re completely overwhelmed? You’re not alone. Mood swings can feel like a rollercoaster—sudden anger, tears, or irritability that seem to come out of nowhere. But here’s the thing: it’s not “all in your head,” and you’re not overreacting. Your body may be signaling deeper imbalances. Mood swings aren’t just a simple A + B = C equation. Women’s physiology is incredibly complex, and factors like hormone imbalances, nutrient deficiencies, and stress play a major role. Here are some common culprits: Hormonal Imbalances: Issues with estrogen processing or progesterone levels often show up on advanced hormone tests like the DUTCH test. Adrenal Stress: Elevated cortisol (your stress hormone) can throw your emotional balance off. Nutrient Deficiencies: Lacking key vitamins or minerals can exacerbate mood swings. Sleep Issues: Poor-quality sleep leaves you emotionally vulnerable. Severe mood swings don’t just affect you—they can ripple through your relationships, work, and overall well-being. One client described feeling like Dr. Jekyll and Mr. Hyde, losing patience with her kids and spouse, and even jeopardizing lifelong friendships. Your mood swing road map:  Testing is Key: A comprehensive hormone test can pinpoint the root causes of your mood swings. Support Your Liver: Estrogen is processed through the liver, and if it’s sluggish, emotions like anger can build up. Tailored Nutrition: Small tweaks to your diet can make a huge difference in how you feel. Stress Management: Addressing adrenal fatigue can stabilize your emotional responses. You don’t have to live at the mercy of your mood swings. With the right tools, you can regain control and feel like yourself again.  Join the next 12 week Hormone solution: https://drbethwestie.com/waitlist/  

You're hot then you're cold… unlike the Katy Perry song, hot flashes are NOT fun.  And from an Eastern medicine perspective, they may also signify "stuck energy" or issues with stress response and detox pathways.  Major ugh.  But wait, you are not destined to be stuck in the night sweat - hot flash cycle forever!  Let’s unpack these sweaty episodes:  Common Triggers for Hot Flashes Stress: Emotional, physical, and chemical stress can all contribute. Examples include: High-intensity workouts followed by stressful to do list.  Emotional events like a job change, divorce, or death.  Chemical triggers such as caffeine, alcohol, spicy foods, and fermented foods. Dietary Factors: Foods high in sugars, alcohol, and certain irritants (like nightshade vegetables) can exacerbate symptoms. Liver and Gut Health: According to traditional Chinese medicine, nighttime hot flashes often occur during liver detoxification hours (1-3 AM). Issues like bloating, constipation, or diarrhea can signal gut-related concerns. So let’s make it stop!!  Start with Testing: A personalized approach begins with understanding your body's unique needs. Recommended tests include: Dutch Test: A comprehensive hormone test to pinpoint imbalances. GI Map: To assess gut health and ensure proper digestion. Full Thyroid Panel: Since the thyroid regulates body temperature, a detailed evaluation of TSH, T3, T4, and antibodies is essential. Manage Stress: Incorporate meditation, mindfulness, or yoga and BOUNDARIES  Use adaptogens like ashwagandha or rhodiola to support cortisol regulation. Support Detox Pathways: Water-Soluble Pathway: Stay hydrated, add mineral-rich foods, and boost lymphatic flow through gentle exercise or dry brushing. Fat-Soluble Pathway: Focus on liver and gut health by reducing alcohol and sugar, incorporating fiber, and addressing digestive concerns. Adjust Your Diet: Avoid or limit caffeine, alcohol, spicy foods, and fermented foods if they trigger symptoms. Opt for anti-inflammatory and hormone-balancing foods like leafy greens, healthy fats, and lean proteins. Consider Targeted Supplements: Adaptogens for stress. Liver-supportive nutrients like milk thistle and dandelion root. Probiotics to enhance gut health. Candace did it! She struggled with hot flashes for nearly two years despite trying medications, OBGYN recommendations, and advice from friends. After starting a customized protocol based on DUTCH test results, her symptoms initially worsened as her body released a backlog of hormones. Within weeks, the hot flashes significantly decreased and eventually disappeared. Today, she sleeps soundly and doesn’t wake up in a pool of sweat!  If you are ready to tackle the hot flashes FOR GOOD, I've got a 12 week hormone solution plan for you:  https://drbethwestie.com/waitlist/

Most of what we’ve been told about boosting metabolism is incomplete—or just plain wrong. Cutting calories? Over-exercising? These approaches might work for a while, but they often backfire, especially for women as we age and our hormones shift. Your metabolism is more than a calorie-burning machine; it’s the foundation of how your body creates energy, processes nutrients, and detoxifies naturally. Here are the top three ways to support your metabolism for lasting energy, health, and vibrancy: 1️⃣ Fuel Your Body Properly Stop starving yourself! Consistently eating too little slows your metabolism and deprives your body of essential nutrients. Instead, focus on nourishment. Prioritize whole, nutrient-dense foods and enjoy treats without guilt. When you fuel your body well, your metabolism can handle more—whether it’s cookies made with love or a holiday feast. 2️⃣ Build and Maintain Muscle Muscle is a metabolic powerhouse. The more lean muscle you have, the more energy your body burns—even at rest. Incorporate strength training into your routine and ensure you’re getting enough protein to repair and build muscle. Even adding just five pounds of lean muscle can significantly boost your basal metabolic rate. 3️⃣ Support Natural Detox Pathways Your body’s natural detox systems—like your liver, lymphatic system, and digestive tract—play a huge role in metabolism. If you experience bloating, sluggish digestion, or fatigue, these pathways may need support. Simple steps like dry brushing, sweating through exercise or sauna sessions, and staying hydrated can help your body flush out toxins and function optimally. I’ve got an entire 12 week plan mapped out for you, complete with hormone testing, meal guides, training videos, live coaching sessions and supplements!  Click here if you’d like to join us for the next Hormone Solution: https://drbethwestie.com/waitlist/

More exercise isn’t always better… it’s HOW you exercise and WHEN you exercise that really matters.  Here are some mistakes that women make with exercise that end up making things WORSE:  Mistake #1: Over-Exercise If you’re battling adrenal fatigue, pushing through intense workouts can backfire. Signs like lingering soreness or not getting stronger despite consistent effort mean your body is crying out for rest. Instead, try light yoga, walking, or gentle resistance training to support recovery. Mistake #2: Ignoring Your Body’s History Your past stressors matter. Trauma, major life transitions, and even positive stress like a dream move can impact your body’s response to exercise. Your nervous system may interpret stress as a signal to escape—leaving you exhausted when you need energy most. Mistake #3: Sticking to Exercise You Hate Not a fan of weightlifting? That’s fine! Exercise is personal, so explore Pilates, barre, or small-group fitness classes. Find what excites you and connects you with others. Exercise should be enjoyable, not a chore. Mistake #4: Exercising Without Guidance Not all workout plans are created equal. If your progress has stalled, it’s time to understand what your body truly needs.  You don’t need to work harder. You need to work smarter. Stop spinning your wheels. Reconnect with your body, understand what it needs, and start seeing real results.    

Is your metabolism really working against you?  You’ve done all “the right things” like adjusting your diet and movement and still feel sluggish.  Hormonal imbalances can play a massive role in metabolic dysfunction and even body composition.  Your hormones regulate more than you might realize. Imbalances can lead to issues with your metabolism: fatigue and weight loss resistance. This isn’t just about calories in versus calories out. It’s about how your body processes, stores, and uses energy. For women especially, factors like stress, sleep, and digestive health can drastically alter metabolic processes. This resistance often happens because your fat cells aren’t static. They’re highly dynamic and responsive to hormones like estrogen and cortisol. If your body is under stress or storing excess hormones, your fat cells hold on tightly. This is why yo-ho dieting is so harmful!  The female body is designed to prioritize survival. When you’re stressed or underfed, your system may “freeze” metabolically, locking down fat storage and shifting away from building lean muscle. Even the most grueling workouts and restrictive diets can backfire in this state. So what can you do??  You can TEST! Since hormones are at the root of the symptoms, we need to see exactly what those hormones are doing. Unlike standard blood tests, which measure a mix of free and bound hormones, the DUTCH test gives a clearer picture of how your body is processing and utilizing hormones. For example: Is your body storing excess estrogen? Are your cortisol levels too low to support a healthy metabolism? If you suspect a metabolism or hormone imbalance, get your new year DUTCH test here: https://drbethwestie.com/dutch-hormone-testing/

The holidays are a whirlwind. Between Thanksgiving, Christmas, New Year’s, and every party and get-together in between, it’s no wonder many of us start January feeling burned out, puffy, and far from our best selves. It’s time to reset your cortisol and kick off the new year on the right foot—slow and steady. Here’s how: 1. Evaluate Before You Add Instead of diving headfirst into intense gym sessions or restrictive diets, start by taking something away. Overwhelming your system with big changes can do more harm than good. For example, try cutting out alcohol (hello, Dry January!) or reducing sugar intake before adding intense workouts to your routine. 2. Prioritize Nervous System Support Your body craves routine and calm after the holiday chaos. Focus on: Sleep: Establish a consistent bedtime and wake time. Good sleep is foundational for cortisol recovery. Nutrient-Dense Foods: Incorporate leafy greens, organ meats, animal proteins, and plenty of minerals. Dry Brushing: Stimulate your lymphatic system and reduce cortisol buildup. Bonus: it’s great for your skin too. Adrenal Tinctures: Consider blends with ashwagandha, maca, or kava kava to support both high and low cortisol levels. 3. Slow and Steady Wins the Race Remember the story of the tortoise and the hare? Sustainable habits, not quick fixes, are the key to long-term health. Rushing into an intense regimen can worsen adrenal fatigue and stress. Instead, take it one step at a time. 4. Test, Don’t Guess If you’re unsure where to start, start with a DUTCH test. This comprehensive hormone test helps pinpoint exactly what your body needs so you can take targeted action. Start small, stay steady, and give your body the recovery it deserves. Get your test here: https://drbethwestie.com/dutch-hormone-testing/  

I am so excited to share this interview I had with Amanda Kuda!  Amanda is an alcohol-free lifestyle expert. She’s a holistic life coach, speaker and author living, working and playing in Austin, TX. As a coach, Amanda helps ambitious, soul-centered women stop drinking and start manifesting the life they deserve and desire. She teaches a modern approach to personal development, self-actualization and spiritual enlightenment through the lens of elective sobriety. Amanda’s first book, Unbottled Potential: Break Up With Alcohol And Break Through To Your Best Life is out now (Penguin Random House / Avery) is available now wherever books are sold. Her work has been featured on CNN, Business Insider, and The Skimm. Exclusive Access to Amanda’s 21-Day Challenge: https://www.amandakuda.com/challenge Amanda's Instagram: https://www.instagram.com/amandakuda/ Amanda's Website: https://www.amandakuda.com Unbottled Potential on Amazon: https://a.co/d/fHooI5M