Strong + Unfiltered: Perimenopause, Hormones, Gut Health + Hormone Optimization

If you've been told your thyroid is "normal" because your TSH came back in range, but you're still exhausted, gaining weight, losing hair, struggling with brain fog, or feeling like a completely different person... this episode is for you. This week, I'm joined by Dr. Amie Hornaman, better known as "The Thyroid Fixer," for an unfiltered conversation about everything conventional medicine often gets wrong about thyroid health. We dive into why TSH isn't enough, the importance of Free T3 and Reverse T3, Hashimoto's, gluten, birth control, metabolic adaptation, over-exercising, under-eating, and why so many women are told they're fine when they clearly are not. We also tackle GLP-1 medications, body positivity, thyroid optimization, and why your symptoms deserve more attention than a single lab value. Whether you're dealing with hypothyroidism, Hashimoto's, stubborn weight gain, hormone issues, or you've simply been dismissed by the healthcare system, this episode will give you a different way to think about your thyroid and your health. Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Get Dr. Amie Hornaman's book and resources here Follow Dr. Amie on IG

Dr. Jessica Lee is a double board-certified Otolaryngologist–Head and Neck Surgeon and Lifestyle Medicine physician. She completed her medical training at the University of Mississippi and her surgical residency at the Medical University of South Carolina. Currently practicing with Charleston ENT& Allergy, she is also the founder of Integrative ENT Health, where she focuses on blending conventional surgical expertise with evidence-based lifestyle and integrative therapies. Dr. Lee has published and spoken widely on the role of airway, sinus, and gut health in chronic inflammatory diseases, and her clinical work emphasizes patient-centered, multidisciplinary care for chronic rhinosinusitis and related airway conditions. She serves on national committees within the American Academy of Otolaryngology–Head and Neck Surgery and is recognized as a Castle Connolly Top Doctor. Her passion is equipping both patients and colleagues with innovative, whole-person strategies to improve outcomes in chronic sinonasal disease. WHAT WE TALKED ABOUT: Why you have chronic sinus infections and why they keep recurring The real root causes of chronic nasal congestion and sinus pressure How repeated oral steroid use can contribute to insulin resistance and osteoporosis What to do for a sinus infection without immediately needing antibiotics Early intervention strategies to stop illness before it spirals The supplements that may help shorten colds and respiratory infections When a "recurrent sinus infection" might actually be a migraine disorder What causes tonsil stones (tonsilloliths) and why some people keep getting them What actually works to prevent and manage tonsil stones How stress, sleep, inflammation, and lifestyle affect your immune system and upper airway health Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Learn more about working with Dr. Jessica Follow Dr. Jessica on IG

Alexa Larangeira is a Registered Dietitian with expertise in managing metabolic and gut health, and a personal goal of improving her patients' quality of life. She specializes in disorders of the gut-brain axis and insulin resistance, using a weight-neutral, evidence-based approach that prioritizes sustainability over restriction and short-term gain. Known for being both clinically sharp, nonjudgmental, and unapologetically real, Alexa helps clients feel better in their bodies without spiraling into rigid food rules, fear, or perfectionism. She challenges diet culture while still honoring metabolic health — blending science, compassion, and lived experience to create meaningful, lasting change. Alexa believes strength isn't about shrinking yourself or chasing control — it's about building resilience, body trust, and measurable health outcomes. WHAT WE TALKED ABOUT: Why many women are afraid to go to the gym, and how gym culture impacts body image GLP-1 companies marketing to people with eating disorders, and why that's dangerous Is it actually binge eating, or are you chronically under-fueling? What MUST be in place before starting GLP-1 medications (nutrition, strength training, mental health support) Why yo-yo dieting and weight cycling are harming your metabolism Why muscle mass should be treated like a vital sign The rise in male eating disorders and body image pressure Bigorexia explained: what muscle dysmorphia really is Long-term safety concerns with peptides and unregulated weight loss compounds Why food sensitivity testing is misleading (and often useless) Subtle signs of disordered eating most people miss Alkaline water myths, and what actually matters for hydration Do you really need electrolytes, or is it just marketing? Is fast food actually cheaper than healthy eating? Let's look at the numbers Why most people need fewer supplements, not more (our top 4 essentials) Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Learn more about working with Alexa Follow Alexa on IG

Kira Roe is a chiropractor who graduated from Life Chiropractic College West in 2024. She currently practices in Florida, where she focuses on pregnancy and pediatric care and enjoys working with young athletes to help them stay healthy and active. Kira takes a whole-body approach to care, recognizing that true healing happens when every system of the body is considered. She is passionate about identifying and addressing the root cause of issues rather than simply treating symptoms, helping her patients achieve lasting wellness and optimal performance. WHAT WE TALKED ABOUT: Is sitting really "the new smoking"? The impact of sedentary lifestyles on back pain and metabolic health Why being sedentary is one of the biggest drivers of chronic pain How strength training and athleticism protect you from injury Why avoiding movement actually makes back pain worse The truth about chiropractic adjustments, nothing is being "put back in place" How building muscle improves chronic low back pain When back surgery is necessary and when it might not be TRT in men: benefits, risks, and when testosterone replacement may be harming you Peptides and musculoskeletal recovery, hype vs reality The pressure on healthcare providers to sacrifice their own health Chiropractic care during pregnancy: what to look for in a provider Adjustments to avoid during pregnancy, including labor-inducing techniques Can chiropractic help with uterine positioning and pelvic alignment? Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Follow Kira on IG

Jess Wallace - adventure host, travel lover, online business manager, teacher turned entrepreneur and promoter of living a big, authentic + full life is back on the pod! She specializes in helping female entrepreneurs thrive in their businesses. Jess and Danielle host all women adventure trips to create a space for women to connect, see the world together, make lifelong friends, and unlock core memories. We love getting women outside, connecting, adventuring, betting on themselves, taking up space, doing it scared, building confidence, living big + chasing magic. In this episode, we chat about: Why people are being pushed toward "dialysis" without true kidney failure (and what that says about modern medicine) Oprah, the "obesity gene" narrative, and why oversimplified genetics are doing real harm How GLP-1 medications can worsen or mask disordered eating behaviors Why GLP-1s don't fix metabolic dysfunction, they just mute the symptoms The number one, actually useful recommendation for anxiety (hint: it's not another supplement) Why relying on insurance-driven healthcare keeps people stuck and under-treated What most people are missing when they say "I've tried everything" for metabolic health Real talk on Jess's hormone journey, labs, symptoms, etc How metabolism, hormones, mental health, and nutrition are deeply interconnected A brief but necessary detour into the Helen Keller conspiracy discourse (because the internet is wild) Get more info about Mindset. Movement. Metabolism Group Coaching! Schedule a Consult Call with Danielle Join the adventure party in Patagonia with Jess + Danielle Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Follow Jess on IG

Meet Caitlin Birnie! She was born and raised in Massachusetts, where she currently lives with her husband and 2 daughters (5 & 3) . She's a former athlete and marathon runner who fell in love with strength training. Now she's just trying to find the easiest way to balance training, running, nutrition and life. Caitlin has been in the fitness industry as a personal trainer & nutrition coach for 10+ years. And in 2020 her own business Footloose Fitness was born. Caitlin coaches women to build simple sustainable habits that improve their relationship with food & exercise through macros and lifting so they can simplify fitness. In this episode we chat about: When tube tops (and titty tube tops) came back in style and why gym fashion got weird Modest Mouse trauma and how nostalgia sneaks into millennial fitness culture Gym culture shifts: matching workout sets, wedgies, and the aesthetics-over-results era How to choose the right gym for your goals (and avoid fitness cults) What strength training is NOT (F45 and Orangetheory girlies, please listen) Have you tried actually nourishing yourself? Under-eating and its impact on workouts Is it food noise or are you under-fueled? How to tell the difference Macro tracking myths: why you don't need to track macros to get strong Why I told a client to eat a donut every morning (yes, this is nutrition advice) How to tell if you actually had a good workout (not just a hard one) Signs you had an effective workout without wrecking your body Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Learn more about working with Caitlin Follow Cailtin on IG

Briana Sidwell is a women's health and strength coach who helps women 30+ build real strength, confidence, and trust in their bodies — particularly as they navigate perimenopause, menopause, and the often-overlooked in-between years. Before entering the fitness industry, Briana spent years in corporate America, where she saw firsthand how chronic stress, long hours, and "pushing through" quietly erode health. She didn't grow up athletic and didn't begin structured strength training until her late 20s — a perspective that deeply informs her coaching and allows her to meet women where they actually are, not where the industry assumes they should be. While she spent 14 years involved in equestrian show jumping, it wasn't until later in life that Briana discovered the power of intentional, evidence-based strength training. That experience reshaped her understanding of what it truly means to be strong — not just active — and sparked her passion for helping women build resilience, capability, and longevity through thoughtful training and education. Briana is known for questioning outdated fitness narratives, leading with education over hype, and creating spaces — both physical and conversational — where women feel informed, empowered, and capable. She believes strength is more than muscle; it's autonomy, confidence, and the ability to move through life on your own terms. In this episode, we chat about: What you're doing in your workouts thats keeping you stuck Why women keep running on the hamster wheel of group fitness Why staying busy is keeping you stuck The bare minimum ppl need to see progress Where to start with your health if you don't know where to start GLP1's are making it easier for ppl to have an eating disorder and body dysmorphia The problems with GLP-1 medications (yes we went there) The basics are not a crazy fitness journey (listen up) How to adapt exercise for phases of your life How to know if you're doing too much in the gym Why lack of hunger signals is a sign you're DTM (doing too much) What to do in perimenopause for exercise Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Learn more about working with Brianna

Emily is a mission-driven registered dietitian who specializes in individualized longevity strategy. She combines expert guidance with consistent accountability to help clients transform healthy choices into sustainable habits - all while having fun along the way. Her holistic approach addresses nutrition, sleep, stress, lifestyle, exercise, hormone balance, and gut health. Emily infuses empowerment, empathy, and a commitment to enhanced quality of life into everything she does, both with clients and throughout her community. In this episode we talked about: Unrealistic expectations in healthcare What makes a good health care provider? Whose responsibility is it to teach ppl to be healthy? Health as the highest form of self respect Building longevity with health habits Low rise jeans coming back started a new downfall Social media, smart phones + addiction Society isn't set up to make you healthy Critical thinking > your political affiliation (re: health) Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG Learn more about working with Emily Follow Emily on IG