Takeaways

• Hormone health in mid-30s
• Stress management and its impact on health

Chapters

• 00:00 Shift in Focus: Nutrition and Training in Mid-30s
• 06:33 Setting Boundaries and Managing Daily Tasks
• 16:22 Hormone Testing and Its Importance
• 24:01 Supplementation for Longevity

Takeaways

• Understanding the impact of hormonal fluctuations on energy, metabolism, and adaptation is empowering for women.
• Women benefit from adjusting their training and nutrition based on their unique physiology and hormonal changes.

Chapters

• 00:00 Empowerment Through Understanding Physiology
• 10:37 Training and Nutrition During the Menstrual Cycle
• 16:02 Perimenopause and Menopause
• 22:30 Nutrition and Training Considerations

Takeaways

• Balanced blood sugar is crucial for overall health and well-being
• Protein, fiber, and lifestyle factors play a key role in supporting blood sugar levels.

Chapters

• 00:00 Understanding Blood Sugar
• 06:03 Impact of Insulin Resistance
• 13:24 Blood Sugar and Hormones
• 20:21 Blood Sugar and Anxiety
• 25:51 Carbohydrates and Blood Sugar
• 33:21 Blood Sugar Testing and Ranges
• 38:21 Key Strategies for Blood Sugar Balance

Not sure where to start on your hormone health journey? Whether you’re struggling with PMS, PCOS, endometriosis, perimenopause or menopause symptoms, or you just feel like something is off in your body, this episode breaks down a simple, grounded roadmap to help you begin balancing your hormones—without overwhelm.

In this episode, I walk you through the 4 foundational steps to hormone balance, focusing on what actually matters most and how these pieces work together.

In this episode, we cover:

Step 1: Blood Sugar & Consistency

• Why blood sugar regulation is the foundation of hormone health
• The impact of skipped meals, under-eating, and inconsistent routines
• Simple ways to create stability without perfection

Step 2: Gut & Liver Health

• How digestion and detox pathways affect estrogen balance
• Signs your gut or liver may be contributing to hormone symptoms
• Nutrition and lifestyle supports to gently improve function

Step 3: Stress Management & the Nervous System

• The connection between cortisol, inflammation, and hormones
• Why “doing more” isn’t always the answer
• Practical ways to support your nervous system daily

Step 4: The Psycho-Spiritual & Feminine Connection

• How emotional health, identity, and intuition influence hormones
• Reconnecting to the feminine in a culture that rewards burnout
• Why healing isn’t just physical—it’s also energetic and internal

If you’ve been feeling stuck, overwhelmed, or unsure where to focus first, this episode will help you zoom out, slow down, and approach hormone healing in a more sustainable, aligned way.

We Cover:

• Emotional eating vs. binge eating vs. food addiction
• Subtle signs eating patterns are becoming more serious
• Trauma, stress, ADHD & the nervous system role in overeating
• Emotional hunger vs. physical hunger
• Why dieting and under-nourishment trigger binge eating
• The dopamine + food addiction connection
• Hormones that influence cravings: cortisol, insulin, leptin, ghrelin
• How peri/menopause changes hunger + emotional eating
• Where to start when healing your relationship with food
• When to get professional support

What we cover:

• What cortisol is and why it’s not all bad
• The circadian rhythm of cortisol and how it impacts your day
• How stress shows up through digestion issues, fatigue, hormone imbalances, and fertility struggles
• Understanding burnout and HPA axis dysregulation
• Easy, real-life ways to support your nervous system
• When and how to get tested for cortisol and stress-related imbalances
• Supplements, herbs

To learn more about Rachel you can visit:

https://www.rachelmark.ca/

https://www.glowintegrative.com/about

You’ll learn:

• What GLP-1 actually is and how it works in the body
• Who can benefit from these medications and who should avoid them
• How GLP-1s impact appetite, metabolism, and “food noise”
• The nutrition and lifestyle strategies to support safe, effective weight loss while on them
• What to focus on when coming off GLP-1s to prevent rebound weight gain
• Natural ways to boost GLP-1 through food, movement, and gut health

Whether you’re a practitioner, on GLP-1 medication, or just curious about the science behind them, this episode will help you understand how these powerful hormones influence your metabolism, blood sugar, and long-term health—with or without medication.

Sign up for the free Master Your Metabolism Masterclass here

Ready for support on your weight loss journey? Click here to learn about my signature program The Metabolic Reset

You’ll learn:

• What lab tests can reveal about mood, focus, and fatigue
• How hormone imbalances like cortisol or thyroid dysfunction contribute to anxiety and low motivation
• The key nutrients for neurotransmitter health and emotional balance (B vitamins, magnesium, iron, omega-3s)
• How blood sugar swings can mimic or worsen ADHD and anxiety
• Lifestyle foundations for supporting mental well health including movement, sleep, stress management and social connections

We’ll also touch on the role of inflammation, gut health, and environmental stressors and why addressing the whole picture is the most powerful way to support your mind and mood.

Whether you’re a practitioner or just someone trying to feel more like yourself again, this episode will help you connect the dots between your body, brain, and emotional health.

In this episode, we dive into:

• What The Biggest Loser documentary reveals about extreme weight loss
• The science behind yo-yo dieting and why it’s so hard to maintain results
• How your metabolism, hormones, and environment all play into the obesity epidemic
• The truth about Ozempic — how it works, who it helps, and its limitations
• Sustainable weight loss secrets that actually last (no crash diets required)

We explore:

• The difference between hypothyroidism and hyperthyroidism
• Key symptoms that are often overlooked
• Root causes like stress, nutrient deficiencies, gut issues, and liver overload
• Labs to ask your doctor for — and how to interpret functional vs. conventional ranges
• What functional testing like the GI-MAP and DUTCH test can reveal
• The psycho-spiritual side of thyroid health and emotional connection
• Nutritional and lifestyle tools to start feeling better now

This episode is for anyone who suspects their thyroid is off, has been told their labs are “normal” but doesn’t feel right, or wants a more root-cause approach to healing.

You’ll learn:

• How chronic undereating impacts your thyroid, cortisol, and sex hormones
• Why your metabolism isn't broken—it’s just trying to protect you
• What a feminine approach to nourishment really looks like
• How to let go of food noise so you can finally focus on the things that really matter
• How to rebuild trust with your body and let go of rigid food rules

In this episode, I talk about:

• Taking a social media detox: stepping away from Instagram, TikTok, and business/personal development content to reduce noise and comparison.
• Unfollowing accounts and clearing digital clutter to protect mental space.
• Why winter isn’t the best time for aggressive goal-setting and all-or-nothing energy.
• Simplifying routines, cleaning physical and digital spaces, and finishing what you start to build momentum and self-trust.
• Becoming less attached to outcomes and learning to pivot when needed.

If you’ve ever wondered how to fuel properly for your workouts, how much protein you really need,or whether creatine is worth the hype, this episode is packed with practical advice you can start using today.

We cover:

• Pre- and post-workout nutrition for energy, recovery, and hormone balance
• How to time meals and snacks around your workouts
• Common fueling mistakes women make (and how to fix them)
• Protein 101: daily targets, best sources, and easy ways to meet them
• The truth about supplements — creatine, BCAAs, and protein powders
• How to adjust nutrition and training through each the menstrual phase

If you’re wanting to optimize your training and nutrition while working with your hormones, this episode is a must-listen.

Remember to like, subscribe, and share this podcast with a friend who would love this conversation too!

What We Discuss in This Episode

• Why goal setting feels so hard and how to make it actually doable and aligned with your real life.
• How fear, overwhelm, and perfectionism disguise themselves as procrastination.
• The truth about self-confidence and why it’s built through tiny follow-through moments, not huge achievements.
• Why lowering the bar can be the most powerful way to build momentum and long-term consistency.
• How evolving your identity helps you get unstuck, make decisions, and finally trust yourself again

In this episode, we cover:

• Why cravings are communication, not a lack of discipline
• How stress, skipped meals, and dieting impact hunger hormones
• What common cravings like chocolate or salt actually mean
• Why cravings often change through your menstrual cycle
• How restriction and willpower can backfire
• Simple strategies to reduce cravings naturally through balanced meals
• The emotional side of cravings and how to handle them mindfully
• How to work with your biology instead of fighting it

Links:

Blood Sugar Balancing Guide

3 Day Meal Plan

You’ll hear about:

• Why things take longer than you expect

• How time-blocking and planning your year can prevent burnout

• Why follow-through on promotion matters more than perfection

• Boundaries with social media and how I reclaimed my mental space

• The power of digital detoxes and real vacations

• What happened when I stopped discounting my offers

• My journey redefining what “success” really means

Whether you're a nutritionist, coach, or wellness entrepreneur, this episode will leave you feeling grounded, encouraged, and a little more prepared for the long game.

We cover:

• What an IBS diagnosis actually means and why it’s often misunderstood
• The link between stress, trauma, and digestive symptoms
• When elimination diets and food sensitivity testing help — and when they cause harm
• How to support gut healing without extreme restriction
• Where to start if you feel overwhelmed by your symptoms

We’ll cover:

• Visualization: how you want to feel in your body in 3–6 months
• Why lowering the bar creates momentum
• Practicing gratitude and seeing your body as your home
• Affirmations & mirror work inspired by Louise Hay
• Using the Law of Attraction to move with the flow