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Health and Hormones

Rita Johnson, NTP, CFCP

Welcome to Health and Hormones! A conversation about holistic health care centered on women's health (and hormones). Join us as we unpack the many facets that impact our health, hormones, and how we can support our optimal health. My goal is for you to walk away inspired, empowered, and refocused on how you can support your own health!

Medical disclaimer: The information presented in Health & Hormones Podcast is for informational purposes only and is not intended to be a substitute for actual medical or mental health advice from a doctor, psychologist, or any other medical or mental health professional.

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23 episodes
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English

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Friday · 4 min
Panic Attacks & Heart Palpitations? Don't Ignore Your Hormones
Have you suddenly started feeling anxious, overwhelmed, or like your heart is racing for no apparent reason? Maybe you’ve never struggled with anxiety before, and now you find yourself wondering, “What is happening to me?” Friend, your hormones may be playing a bigger role than you realize. ❤️ As women enter their late 30s and 40s, hormonal changes during perimenopause can affect so much more than our menstrual cycles. And sometimes, those changes show up in ways we least expect. In this episode of the Health & Hormones Podcast, we’re talking about: 🌸 Progesterone & estrogen: How changing hormone levels can contribute to anxiety, panic, and that constant feeling of being on edge. 🥑 Blood sugar balance: Why blood sugar fluctuations may make anxiety and heart palpitations worse. 🍳 Protein first: How starting your morning with 30–40 grams of protein may help support steadier blood sugar and energy. 🩺 Looking deeper at your labs: Why thyroid health, ferritin, and B12 deserve attention when you’re experiencing these symptoms. ❤️ Knowing when to seek help: Why new or concerning symptoms shouldn’t automatically be dismissed as hormonal. You don’t have to simply accept feeling anxious or unlike yourself as a normal part of getting older. There are ways to support your body through this transition, and understanding what’s happening is a wonderful place to start. ✨ Ready to get to the root of your symptoms? Schedule a FREE discovery call with me to explore how we can support your health and hormones together. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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October 16 · 6 min
Heavy Periods, Blood Clots & Low Iron: What Your Body Is Telling You
Are your periods getting heavier? Noticing more clots, feeling exhausted, or struggling with low iron? This can be really frustrating, especially when you experienced predictability in your cycles before. Your body may be trying to tell you something! In this episode of the Health & Hormones Podcast, I talk about the connection between heavy menstrual cycles, iron depletion, and hormone health as well as the role your liver plays in hormone metabolism, and simple ways to support your body through nutrition and lifestyle. You don’t have to ignore your symptoms or accept feeling exhausted as your new normal. Let’s start listening to what your body is telling you! 🌸 Ready to get to the root of your symptoms? Schedule a free discovery call with me. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554 Explore my lab guide https://healthandhormones.org/optimal-markers/
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October 9 · 5 min
High Cholesterol? What Your Lab Results Aren’t Telling You
Have you been told your cholesterol is too high? Functional lab ranges offer a different look at numbers. The goal is feeling good, not fitting into conventional ranges. When I look at lab ranges with clients I’m looking beyond the numbers to better understand the bigger picture. In this episode I discuss: 🌿The difference between conventional and functional lab ranges 🌿Why your body needs cholesterol for healthy hormone production 🌿How digestion and fat absorption may influence your overall health 🌿Why understanding your individual risk factors matters when evaluation cholesterol levels Your lab results are an important piece of your health story, but not the whole story. If you’re ready to better understand your body and take a more informed approach to your health, this episode is for you. Want to learn more? Explore my lab guide https://healthandhormones.org/optimal-markers/ Book a free discovery call https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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October 3 · 38 min
Self Care Isn’t Selfish With Sterling Jaquith and Denise Jelinek
✨ Self-care isn’t selfish—and it doesn’t have to mean spa days, expensive routines, or adding more to your plate. In this episode, we’re talking about what authentic self-care really looks like: 🌿 Knowing what your body and mind actually need 💭 Paying attention to the way you speak to yourself 🙏 Caring for yourself as an act of stewardship and worship 🤍 Letting go of comparison and embracing your unique vocation 🕊️ Creating more peace and spaciousness by removing disorder—not adding more tasks 👩‍👧 Modeling healthy rest and self-worth for your children Ready to take this deeper? ✨ Join us for our 3-day workshop beginning October 13th, where we’ll unpack these ideas and help you simplify your rhythms so you can live with greater intention and peace. 👉 Sign up through the link - https://healthandhormones.org/back-on-track
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September 25 · 7 min
Hair Thinning, High A1C & Thyroid Issues: What Your Gut May Be Telling You
Hair thinning. Rising blood sugar. Thyroid issues. Perimenopause symptoms. What if they’re more connected than you realize? 👀 One of the things I want women to understand is that your symptoms don’t happen in isolation. Your digestion, blood sugar, thyroid, and hormones are constantly influencing one another. In this episode, I’m breaking down: 🌿 Why I look at gut health when symptoms seem completely unrelated to digestion 🩸 How blood sugar regulation can impact your thyroid and hormones 💇‍♀️ What hair thinning may be telling us about what’s happening underneath 🦋 Why “normal” thyroid labs don’t always give us the whole picture 📊 How I use functional lab ranges to look for patterns that may be getting overlooked I’m also sharing the story of a woman in her 40s who came to me with several seemingly separate concerns, and what happened when we stopped chasing each symptom individually and started supporting the foundations instead. Book a free discovery call to explore what support might look like for you. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554 Click the link for my optimal lab ranges freebie. https://healthandhormones.org/optimal-markers/
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September 18 · 5 min
Constipation & Hormones: The Connection You Might Be Missing
Constipation may seem like just a digestive issue, but it can be an important clue when it comes to your hormones. In this episode, I explain why healthy digestion and regular elimination matter for hormone balance. Your digestive system doesn’t just help you absorb nutrients, it also plays a role in providing the building blocks your body needs to make hormones and helping eliminate hormones once they’ve been used. When those elimination pathways become sluggish, symptoms often labeled as “estrogen dominance” may have more going on beneath the surface. In this episode, I talk about: ● Why digestion and hormone health are so closely connected ● How constipation can interfere with healthy hormone elimination ● Why “estrogen dominance” isn’t always as simple as having too much estrogen ● The roles of progesterone, stress, and blood sugar ● Why even your quieter symptoms deserve attention Your symptoms are communication from your body. The goal isn’t simply to silence them, it’s to understand what they may be telling you. If you’re dealing with ongoing hormone or digestive symptoms and aren’t sure where to start, book a free discovery call to explore what support might look like for you. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554 Hormone balancing ebook: https://birdsend.page/forms/9473/cDk9YT4KSn
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September 12 · 8 min
Before You Start HRT: 3 Things to Support First
Hormone replacement therapy can be incredibly helpful for some women—but it isn’t always the first place I recommend starting. Before considering HRT, I want to look at how well your body is being supported in three foundational areas: • Digestion • Blood sugar balance • Healthy detox pathways Why? Because hormones don’t work in isolation. If your body is struggling to digest well, regulate blood sugar, or properly process and eliminate hormones, simply adding more hormones may not address the bigger picture. In this episode, I’m breaking down the three areas I look at first and how supporting these foundations can help you better understand what your body actually needs during perimenopause. If you’re wondering what support would make the most sense for you, book a free discovery call with me. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554 And if you’re navigating perimenopause right now, be sure to check out my Perimenopause support resources as well. You don’t have to guess your way through this season.
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September 4 · 7 min
Why Am I Always Bloated? Common Causes of Bloating
Bloating is common, but it’s not something you should have to just live with. If you’re regularly feeling bloated, uncomfortable after meals, overly full, or like your food just isn’t digesting well, your body may be telling you that something deeper is going on. In this episode of the Health & Hormones Podcast, we’re talking about: • Why digestion works “north to south” and why what happens in your stomach matters for everything that comes next • How low stomach acid can contribute to bloating, indigestion, heartburn, and difficulty absorbing nutrients • The connection between H. pylori and digestive symptoms • Some of the less obvious signs that your digestion may need support—like waking up without an appetite, getting full quickly, or feeling like last night’s dinner is still sitting in your stomach • Why we want to look for the root cause of bloating instead of simply trying to make the symptom go away • How testing can give us a clearer picture of what may actually be happening in your gut Your symptoms are information. When we understand what your body is trying to communicate, we can begin supporting it instead of continually putting Band-Aids over the problem. If you’re dealing with persistent bloating or digestive symptoms and want help figuring out what your next step should be, schedule a free discovery call with me. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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August 28 · 7 min
When Life Gets Crazy: The Health Habits You Don’t Drop
When life gets busy, your health habits are often the first things to disappear. But what if you knew exactly which habits mattered most—and how to protect them even when everything hits the fan? In this episode, Rita shares how to identify your personal health and self-care non-negotiables and make them realistic for the season of life you’re actually in. You’ll learn: How to identify the things that truly “fill your cup” Why small, actionable changes are more sustainable than a complete overhaul How planning ahead can protect habits like sleep and nourishing meals Why you need one set of non-negotiables for normal life—and another for “crazy town” How to prioritize what stays when you simply can’t do everything Your routine doesn’t have to be perfect to support your health. It just needs to protect what matters most.When life gets busy, your health habits are often the first things to disappear. But what if you knew exactly which habits mattered most and how to protect them even when everything hits the fan? Listen to the full episode of the Health & Hormones Podcast. Here is the episode where I talk about my non-negotiables: https://rss.com/podcasts/healthandhormones/2995041
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August 21 · 17 min
Can You Still Get Pregnant in Perimenopause? Fertility & NFP Explained
Perimenopause can bring big changes to your cycle—but it doesn’t mean your fertility has simply disappeared. In this episode, we talk about: Why perimenopause is not a “death sentence” for fertility How fertility changes after 35—and why individual assessment matters Using NFP to navigate irregular cycles and avoid pregnancy How stress, hormones, and changing biomarkers affect your chart Choosing the cycle-tracking method you’ll actually use consistently What your chart can reveal about symptoms like fatigue, hot flashes, and hormonal shifts When working with a certified instructor can help couples feel less “stuck” or fearful We also share details about the upcoming 5-Day Perimenopause Workshop beginning August 24, covering cycle tracking, intimacy, HRT, strength training, and navigating perimenopause with greater confidence. Join me and other experts for the 5-Day Perimenopause Workshop at the end of August. Link below to sign up. https://healthandhormones.org/perimenopause-toolkit/
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August 14 · 19 min
Beyond Procreation: The Gift Of Intimacy in Perimenopause with Dr. Sarah Bartel
In this episode, I sit down with Dr. Sarah Bartell to talk about intimacy, marriage, and the changes that come with perimenopause and menopause. We discuss: Why intimacy still matters beyond the fertile years How rest and nervous system regulation can support libido Moving beyond the “just suck it up” mentality Simple ways to care for your body and strengthen marital connection Join me and other experts for the 5-Day Perimenopause Workshop at the end of August. Link below to sign up. https://healthandhormones.org/perimenopause-toolkit/ Here is the link to Sarah’s 10 Truth’s https://canafeast.com/10truths
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August 7 · 26 min
Fitness After 40: What Women Need To Know
In this episode I sit down with Mau to discuss: What really changes during perimenopause—and what can you do about it? Rita sits down with fitness coach Mo to talk about building strength, navigating hormonal shifts, and letting go of the pressure to do it all. If you’ve ever wondered where to start, this conversation is full of practical encouragement and hope. Book a free discovery call if you’re ready for personalized support, and learn more about the upcoming Perimenopause Workshop at the link below. https://healthandhormones.org/perimenopause-toolkit
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July 31 · 10 min
What Do Christians Struggle With When Seeking Healthcare?
Can caring for your health be part of your faith journey? In this episode of the Health & Hormones Podcast, we discuss: When chronic health struggles are a cross to bear—and when they aren’t. Why seeking healing isn’t a lack of faith. How physical, emotional, and spiritual health work together. Practical ways to prayerfully discern your next step toward healing. Listen now. 💛 If you’re looking for personalized support for your hormones, fertility, or pregnancy, book a free discovery call—I’d love to help you get to the root of what’s going on. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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July 24 · 8 min
What I Used To Worry About, What I Now Worry About, Pregnant In My 40’s
In this episode I discuss: Why I’m healthier in my 40s than I was during my pregnancies in my 20s. The habits I prioritize now: nutrient-dense meals, muscle health, and quality sleep. Why blood sugar balance has become one of my biggest health focuses. The fears I still experience during pregnancy—and how I continually surrender them to the Lord. 💛 If you’re looking for personalized support for your hormones, fertility, or pregnancy, book a free discovery call—I’d love to help you get to the root of what’s going on. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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July 17 · 10 min
My Daily Non-Negotiables
In this episode: Why sleep is one of my biggest non-negotiables How quiet prayer helps me stay grounded The importance of sitting down for 3 balanced meals Why a daily walk is one of the best things I do for my health and marriage Simple encouragement for finding rhythms that fit your current season of life If you’re feeling overwhelmed or running on empty, I hope this episode encourages you to care for yourself in a sustainable way. ❤️ If you're looking for personalized support for your hormones, fertility, or pregnancy journey, book a free discovery call using the link below. I'd love to help you find the root cause and create a plan that's right for you. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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July 10 · 10 min
Things I am doing and not doing pregnant in my 40's
What does pregnancy look like in my 40s with baby number seven? In this episode, I'm sharing a few of the biggest things I'm prioritizing—and one thing I'm intentionally letting go of. We cover: Why I'm making sleep a priority. How I'm approaching exercise during pregnancy. Why I'm choosing not to worry about every little thing. Simple encouragement for enjoying pregnancy with confidence and peace. 🎧 Listen now, and if you're looking for personalized support for your hormones, fertility, or pregnancy journey, book a free discovery call using the link below. I'd love to help you find the root cause and create a plan that's right for you. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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July 3 · 6 min
Cycle Tracking Isn’t What You Think
In this episode, I share: • Why cycle tracking is one of the most powerful tools for understanding your hormones • How to recognize your body’s natural patterns instead of feeling surprised by them each month • What your moods, energy, and symptoms may be telling you • How cycle awareness can help you care for your health naturally • Why learning this now can help you confidently guide your daughters through their own cycles 🎧 Listen now, and if you’re ready to get to the root cause of your symptoms, I’d love to connect. Book your free discovery call using the link below. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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July 1 · 6 min
When Is It A Good Idea To Use The Pill For Health Issues?
What if your symptoms aren’t the problem, but the message? In this episode, I explain why hormonal birth control often masks underlying imbalances and why true healing begins with understanding what your body is trying to tell you. ✨ You don’t have to settle for simply managing symptoms. If you’re ready to uncover the root cause and create a plan that’s tailored to your body, I’d love to help. Book your free discovery call. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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June 26 · 7 min
Why I Don't Believe In The Pill As A Period Fix for Teens
In this episode, I share why I don’t believe the pill should be the first solution for teens struggling with period symptoms. While it can mask issues like painful periods, irregular cycles, acne, or heavy bleeding, it often doesn’t address the root cause. During the teen years, when cycles are still developing, it’s especially important to understand what the body is trying to communicate rather than simply covering up the symptoms. Healing starts by asking why. When we uncover the root cause, lasting improvements are possible. ✨ Ready to understand what your body is trying to tell you? Book a free discovery call through the link in my bio. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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June 19 · 9 min
Ways To Know You Need To Heal Your Gut Without Digestive Distress
In this episode, I unpack the many ways gut imbalances can show up beyond bloating, constipation, or reflux. From hormone issues and skin concerns to fatigue, cravings or food sensitivities, and more, your gut influences far more than digestion. When we learn to recognize these signals, we can stop chasing symptoms and start addressing the root cause. ✨ Ready to understand what your body is trying to tell you? Book a free discovery call through the link in my bio. https://app.acuityscheduling.com/schedule.php?owner=18525602&appointmentType=27841554
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