Cultivating Her: Breaking Taboos, Balancing Hormones & Redefining Women’s Health

You Can’t Heal in a Stress State: How Sleep, Stress & Your Nervous System Shape Your Health

In this episode of Cultivating Her, we dive into the powerful connection between stress, sleep, and your hormonal health. Learn how your nervous system impacts everything from your metabolism to your mood, and why you can’t fully heal when you’re stuck in survival mode. You’ll walk away with a deeper understanding of your body and practical tools to support your nervous system, balance your hormones, and finally get the rest you deserve.

High Insulin, Hidden Danger: How Your Blood Sugar Impacts Heart Health

Learn how high insulin and blood sugar affect blood pressure, cholesterol, triglycerides, and inflammation long before diabetes shows up on a lab test.
I'm also bust common cholesterol myths, explore how estrogen impacts your lipid profile, and clarify the difference between good and bad fats for heart health.
If you're tired of being told your labs are “fine” but you know something feels off, this episode is your invitation to go deeper, ask better questions, and start taking charge of your metabolic health.
🎧 Topics we cover:
The truth about insulin resistance and metabolic syndrome
What HDL and LDL really mean (and why balance matters)
How perimenopause and menopause affect cholesterol
The fats that fuel your heart—and the ones that inflame it
A functional medicine approach to reversing metabolic dysfunction
🩺 Because understanding your body changes everything.

Your Roadmap to Empowered Health: New Ways to Support Your Wellness Journey

 In this episode, I'm sharing all the exciting new ways I'm showing up to support you on your wellness journey! Whether you're feeling stuck with your health, confused about your hormones, or simply craving some relaxation, this episode is for you.
I’ll be highlighting three powerful offerings designed to meet you where you are:
💫 The Empowered Feminine Blueprint Masterclass — A 90-minute virtual class that includes a 30-day hormone reset, study guide, and printable trackers to help you align your nutrition, lifestyle, and fasting habits with your feminine cycle.
🌿 The Rooted in Health Signature Program — A group coaching experience featuring weekly content, personalized support, and access to a membership platform with PDFs, workbooks, and more — plus a Telegram channel for community connection.
🎵 Sound Bath Healing Session — A deeply restorative experience designed to calm your nervous system, release stress, and support trauma healing.
I’ll also tackle common objections like: ❓ "I'm too busy." ❓ "I'm not sure this will work for me." ❓ "I've never done anything like this before."
If you're ready to reclaim your energy, balance your hormones, and feel more grounded, this episode will show you the next step.
🎧 Tune in now and take the first step toward empowered health!

Understanding Insulin Resistence

Learn how this silent disruptor impacts your hormonal balance, metabolic health, and even cognitive function—especially for women in perimenopause. I’ll explain how insulin fits into the hormonal hierarchy, why stress plays a major role, and practical steps you can take to improve your insulin sensitivity. Whether you’re battling low energy, brain fog, or unexplained weight changes, this episode offers the tools you need to reclaim your vitality.
Plus, hear how my Rooted in Health Signature group coaching program and Empowered Feminine Blueprint masterclass can help you take the next step toward optimal health.
Signature program enrollment is from March 19-30. Program begins March 31st.
Empowered Feminine Blueprint is virtual March 27th (2:30pm) & March 31st (6:30pm)

The Estrogen Effect: How Perimenopause Impacts Your Metabolism, Muscle, and Energy—And What to Do About It

Perimenopause is more than just irregular cycles and hot flashes—it’s a full-body shift driven by fluctuating estrogen levels (and plummeting progesterone).
If you’re feeling more fatigued, struggling with weight gain, experiencing blood sugar crashes, or noticing changes in muscle tone, you’re not imagining it. These symptoms are all connected to estrogen, and in this episode, we’re breaking down exactly what you can do about it.
You’ll learn:✅ How estrogen impacts metabolism, muscle growth, blood sugar, and inflammation✅ Why traditional high-intensity workouts may be working against you✅ The best way to train, eat, and manage stress for optimal health during perimenopause✅ How to avoid common mistakes that can make symptoms worse
Your body is changing—but that doesn’t mean you’re powerless.
Tune in to get the tools, strategies, and science-backed insights you need to feel strong, energized, and in control.
🔗 Book a FREE Initial Consultation
🔗 Connect with me
🎧 Hit play now and let’s dive in!

The Menstrual Cycle & the Moon – Aligning with Nature’s Rhythms

Did you know that your menstrual cycle mirrors the phases of the moon? Just like the tides rise and fall with the moon’s gravitational pull, our bodies move through distinct phases that influence our energy, emotions, and even the way we eat and move.
In this episode, we explore the deep connection between the lunar cycle and the menstrual cycle, uncovering how each phase—from the new moon to the full moon—aligns with shifts in our hormones, mindset, and physical needs. By syncing with these natural rhythms, we can tap into our fullest potential, nurture our well-being, and live in harmony with our bodies instead of working against them.
Tune in to learn:✨ How ancient civilizations relied on cycles for survival and how we can apply this wisdom today.🌑 The four phases of the menstrual cycle and how they align with the moon.🛤️ The best ways to eat, fast, move, and manifest in each phase.💡 Why honoring your body’s natural flow can increase energy, creativity, and overall well-being.
If you’re ready to embrace your body’s natural rhythms and live in flow with nature, this episode is for you! 🌿✨

Perimenopause: Understanding the Shift & Navigating with ease

Perimenopause is a powerful transition where your hormones fluctuate, your brain rewires, and your body asks for deeper support. In this episode we’ll break down what’s really happening, why symptoms like brain fog, irregular cycles, and mood swings appear, and how to work with your body instead of against it. Plus, I’ll share holistic strategies to balance estrogen, support your adrenals, and ease this transition naturally.

Gut Health 101: How Your Digestion, Mood & Immunity Are Connected

Your gut isn’t just about digestion—it’s the key to your immune system, mood, and overall health.
I break down:✔️ How the GI tract works ✔️ What affects your gut✔️ The gut-brain connection and how it influences mood✔️ Leaky gut syndrome—what it is and how to fix it✔️ The best foods, supplements, and lifestyle habits to heal your gut

The Healing Power of Sound with Mangastas Muse

Sound is more than something we hear—it’s something we feel, and its frequencies can profoundly impact our health. In this episode, I sit down with Wendy Mooney Smith of Mangatas Muse to explore the transformative power of sound healing, energy work, and quantum healing.

Fasting Explained!

Explore how fasting impacts your body and mind, from weight loss and improved insulin sensitivity to enhanced brain function and cellular repair. Learn how to tailor fasting to your feminine cycle for optimal results and why what you eat during your eating window matters as much as the fast itself. Whether you're new to fasting or looking to deepen your practice, this episode is packed with actionable insights and expert tips to help you build a sustainable fasting lifestyle.