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Protein is everywhere these days, from protein bars and shakes to social media trends telling us we need to eat more of it. But are we actually getting enough protein, and more importantly, are we getting it from the right sources? In today's solo episode, I'm breaking down everything you need to know about protein and why it's about so much more than just building muscle. We're diving into how protein impacts blood sugar balance, hormone production, ovulation, fertility, immune health, and energy levels. I'll also explain why I recommend prioritizing whole-food protein sources over processed protein products and share simple, practical ways to increase your protein intake without obsessively tracking every gram. Listen in to hear me share: Why protein is essential for hormone production, menstrual cycle regulation, and fertility.How eating more protein can stabilize blood sugar, reduce cravings, and improve energy throughout the day.The connection between protein, muscle mass, metabolic health, and reproductive health.Why the quality and source of your protein matter just as much as the quantity.The differences between animal-based and plant-based proteins and why I recommend incorporating both.How much protein you should aim for each day and why the standard recommendations may not be optimal.Simple ways to add more protein to your meals without relying on powders, bars, and shakes.My favorite meal-planning and meal-prepping strategies to make eating enough protein easier.+So much more! Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Thinking about coming off birth control but worried about what will happen to your hormones, your period, or your fertility? In today's episode, I'm breaking down everything you need to know about transitioning off the birth control pill, whether you're preparing for pregnancy or simply want to reconnect with your natural cycle. We'll talk about what to expect when you stop taking the pill, how long it might take for your period to return, and the simple nutrition and lifestyle changes that can help support your hormones through the transition. I'm also addressing some common misconceptions about post-birth-control detoxes, supplements, and hormone resets, and sharing practical ways to prepare your body without feeling overwhelmed. Listen in to hear me share: Birth control affects ovulation and the difference between a withdrawal bleed and a true period.How long it can take for your natural cycle to return after stopping the pill, and when to seek medical advice.Symptoms like acne, irregular periods, and painful bleeding may return after birth control, especially with conditions like PCOS and endometriosis.The key nutrients to focus on when coming off the pill, including folate, B vitamins, iron, magnesium, and selenium.Build hormone-supportive meals with enough protein, fiber, healthy fats, and calories.Sleep and stress management are so important for healthy ovulation and progesterone production.Start tracking your menstrual cycle and recognize patterns in your hormonal health.You don't need expensive detoxes, restrictive cleanses, or complicated supplement protocols after birth control.+so much more Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Today, I'm joined by Zee Bareli, a nutrition coach, entrepreneur, and former client of mine whose journey with endometriosis, fertility, and motherhood is truly remarkable. For years, Zee struggled with debilitating period pain, digestive issues, recurring UTIs, and chronic fatigue, only to be told repeatedly that her symptoms were normal or caused by anxiety. Eventually, she was diagnosed with both endometriosis and a unicorn uterus, leaving her uncertain about her fertility and future. In this episode, we talk about how nutrition and lifestyle changes helped Zee regain her energy and manage her symptoms, her unexpected pregnancy, and the extraordinary challenges she faced when her husband was severely injured in Gaza just one day after she discovered she was pregnant. Zee also shares her experience navigating postpartum recovery, breastfeeding, and learning to prioritize her own health while caring for her family. Listen in to hear Zee share: Her years of unexplained pain and the journey to finally receiving an endometriosis diagnosis.What it means to have a unicornuate uterus and how her diagnoses affected her outlook on fertility.How nutrition, movement, and lifestyle changes helped improve her pain, digestion, and energy levels.The incredible story of discovering she was pregnant just before her husband was seriously injured in Gaza.How she navigated her first trimester while supporting her husband through months of hospitalization and recovery.Her struggles with breastfeeding, postpartum recovery, and learning to nourish herself as a new mother.Why prioritizing your own health isn't selfish and can help you show up more fully for your children.The importance of advocating for yourself, seeking second opinions, and never giving up on your health.+ So much more!

Nobody warned me that one of the hardest parts of becoming an adult would be maintaining friendships and making new ones. In this solo episode, I'm diving into a topic that's been coming up constantly in conversations with my friends and even with my clients: why is friendship so much harder as an adult? Between marriage, motherhood, work, and the never-ending mental load of everyday life, finding the time and energy to nurture friendships can feel almost impossible. But meaningful relationships aren't just a nice bonus in life. They're an essential part of our emotional, mental, and even physical health. I'm sharing my own experiences with adult friendships, the common traps that keep us feeling lonely, and practical ways to build deeper connections, even when life feels overwhelmingly busy. Listen in to hear me share: Why making friends felt so effortless as kids and why it's completely different in adulthood.The five essential ingredients for building meaningful friendships.Loneliness and social connection can impact our mental and physical health.Why waiting for others to initiate plans can keep us feeling disconnected.The friendship traps we fall into, from expecting instant connections to taking rejection personally.Why friendship breakups can be so painful and why our culture is sometimes too quick to give up on relationships.How unrealistic expectations of having the perfect friend group can make us overlook the wonderful friendships we already have.Practical ways to prioritize friendships, create recurring opportunities for connection, and become a better friend.Why vulnerability, intentional effort, and showing up for others are essential for deeper relationships.Build meaningful friendships that fit into your actual life, even during the busiest seasons of motherhood.+ so much more!

Cycle tracking can be an incredible tool for understanding your hormones, improving your health, and supporting your fertility. But what happens when something that's supposed to empower you starts creating more anxiety than clarity? In today's episode, I'm talking about the often-overlooked downside of cycle tracking and how to recognize when tracking your temperatures, monitoring ovulation, and analyzing every symptom might actually be doing more harm than good. As someone who loves tracking my own cycle and regularly encourages my clients to do the same, I've also experienced times when stepping away from tracking was exactly what I needed. I share why more data doesn't always mean more control, how to recognize when tracking has become obsessive, and practical ways to build a healthier relationship with your cycle without losing the benefits of understanding your body. Listen in to hear me share: Cycle tracking can be such a powerful tool for understanding your hormones, fertility, and overall health.The warning signs that cycle tracking is becoming an obsession rather than a source of empowerment.Cycle tracking data to identify meaningful patterns over several months instead of obsessing over individual days.Tracking your cycle perfectly doesn't give you complete control over your fertility.Practical ways to set boundaries with fertility apps, ovulation tests, and wearable tracking devices.Taking a break from cycle tracking might actually be the healthiest decision you can make.Trust your body, release the need for certainty, and remember that your cycle data doesn't define your worth.When to seek professional support for fertility concerns or cycle-related anxiety.+ so much more! Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

In this episode, I’m talking about something I think so many of us struggle with: consistency. After a busy season of holidays, hosting, solo parenting, moving, breastfeeding, and simply trying to keep up with life, I’m finally getting back into a more predictable routine—and it has me thinking about what actually helps healthy habits stick. Most of us don’t have a knowledge problem when it comes to health. We know we should eat more protein and vegetables, move our bodies, drink water, and get enough sleep. The harder part is actually doing those things consistently when real life gets busy. Instead of constantly starting over, I want to help you build habits that can flex with the season of life you’re in. Listen in to hear me share: Planning ahead and being proactive instead of reactive can make healthy eating and exercise so much easierEnjoying your food and feeling satisfied is an important part of staying consistent long-termSharing and celebrating your wins can help healthy habits become part of your identityFrequency matters more than duration when you’re trying to build a new habit“Something is better than nothing” mindset can keep you from falling into an all-or-nothing cycleDifferent ways to create accountability without making your health journey feel restrictive or obsessiveTracking things like sleep, meals, movement, or your cycle can help you objectively see what’s workingA simple exercise to choose your five-minute meal, satisfying meal, health win, minimum habit, and accountability strategyConsistency isn’t about creating the perfect routine—it’s about creating a system that can grow and change with you through different seasons of life+ so much more. Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Ever find yourself looking for a snack even though you ate lunch a couple of hours ago? In this solo episode, I’m talking about the difference between eating because you’re hungry and reaching for food out of habit, boredom, stress, or a need for a break. Snacking can be a helpful way to fuel your body. The key is noticing what you need and making a choice that supports it. Listen in to hear me share: When a snack can help, especially if your meals are far apart, you’re exercising, or you’re pregnant or breastfeedingSimple snack ideas that offer more lasting nourishmentHow afternoon grazing and late-night snacking can affect your appetite, sleep, and health goalsA way to pause and identify what you need before reaching for foodHow to find other ways to rest, connect, or enjoy yourself when hunger isn’t the reasonA seven-day challenge to notice your snacking patterns—without judging yourself or having to change what you eat+so much more Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Dr. Carrie Carda is a board-certified OB-GYN with nearly 30 years of experience. After realizing that conventional medicine often focuses on managing symptoms rather than identifying their underlying causes, she earned a master’s degree in nutrition and metabolic medicine from the University of Florida and pursued additional training in functional and integrative medicine at Georgetown University. Today, she combines traditional medical care with a whole-body approach to help women better understand their hormones, fertility, and overall health. Listen in to hear Dr. Carda share: Why “normal” lab results don’t always mean your body is functioning optimallyThe importance of comprehensive hormone testing before fertility or perimenopausal symptoms become severeWhy vitamin D, ferritin, thyroid hormones, blood sugar, sleep, and gut health all matter for hormonal balanceWhat peptides are, how they signal the body, and their potential role in fertility and women’s healthWhy peptides remain investigational and should only be used with qualified medical supervisionHow poor blood-sugar regulation can interfere with ovulation, conception, and pregnancyWhy women should address perimenopausal symptoms early rather than waiting until menopauseHow flaxseed, soy, colostrum, glutamine, and zinc carnosine may support gut and hormone healthThe importance of active forms of nutrients such as folate and vitamin B12How women can become more informed and proactive participants in their healthcare+so much more!

The Jewish holidays can be meaningful and joyful, but they can also feel incredibly overwhelming. Between cooking, cleaning, hosting, traveling, disrupted routines, heavy meals, and children being home from school, many women feel like they have to choose between enjoying the Chagim and taking care of their health. In this episode, I share how I’m approaching the holiday season without expecting myself to maintain a perfect routine. Instead, I’m focusing on realistic ways to support my health while remaining present for my family, my faith, and the experiences that make this season special. I also speak to anyone navigating infertility or pregnancy loss, acknowledging how emotionally difficult this time of year can be when prayers from the previous year still feel unanswered. Listen in to hear me share: Taking care of yourself during the Chagim is not selfishAdjust your health goals without abandoning themWhy I avoid thinking of the holidays as being “on track” or “off track”Practical ways to enjoy special foods without feeling restricted or physically uncomfortableHow to build balanced meals that leave you satisfied without feeling overly heavyThe importance of hydration and electrolytes, especially before Yom KippurSimple ways to prioritize movement when regular workouts aren’t realisticSleep should be treated like medicine during busy seasonsWays to simplify menus, repeat dishes, prepare easy meals, and reduce unnecessary pressureWhy you don’t need to wait until “after the Chagim” to begin prioritizing your healthLet go of perfection and create a holiday experience that feels healthy, meaningful, and joyful for you+so much more! Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Dr. Kayla Smith is a holistic women’s health expert who helps women uncover the root causes behind hormonal and reproductive health challenges. After receiving an unexplained infertility diagnosis at 36, she began exploring factors that conventional testing had overlooked—including being very thin and possibly experiencing hypothalamic amenorrhea. She later became pregnant twice and now uses both her personal experience and professional expertise to help women optimize their health and fertility. Listen in to hear Dr. Kayla Smith share: Why “unexplained infertility” often means the root cause simply hasn’t been identified yetHer personal journey from an infertility diagnosis at 36 to becoming pregnant twiceHow thyroid function, hormone metabolism, adrenal stress patterns, and mineral status can affect fertilityWhat DUTCH testing and hair mineral analysis may reveal beyond conventional testingHow gut and vaginal microbiome imbalances—including issues affecting a partner—may influence conceptionCommonly overlooked basics like timing intercourse correctly, tracking ovulation, and evaluating luteal phase lengthWays to reduce inflammation through nutrition, cleaner products, stress reduction, and better sleepHow gratitude, visualization, and healthy circadian habits can support the fertility journeyWhy optimizing overall health may improve the chances of both natural conception and IVF successHow peptides and hormone replacement therapy may be used as additional toolsPerimenopause strategies, including eating more protein and prioritizing strength trainingDr. Smith’s clinic, book, podcasts, and additional women’s health resources+so much more! Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Today, I’m sharing my personal breastfeeding journey across all three of my children—and how dramatically different each experience has been. After relatively smooth breastfeeding experiences with my first two babies, I went into my third postpartum journey assuming breastfeeding would be the easy part. Instead, it became one of the most challenging and humbling parts of my postpartum experience. I share how my third baby suddenly stopped latching during the day at just three weeks old, despite continuing to nurse perfectly at night. I tried lactation consultants, different nursing positions, craniosacral therapy, pediatric physical therapy, stretches, courses, and more, but nothing seemed to fix the problem. Eventually, I transitioned to pumping throughout the day and nursing at night—and lived that way for months. Then, completely unexpectedly, around nine months old, she began nursing normally during the day again. Throughout this journey, I’ve developed so much more compassion for how complicated and emotional feeding a baby can be. I’m passionate about breastfeeding and incredibly grateful I was able to continue, but I also believe a mother’s mental health matters tremendously and that there is no single “right” way to feed or bond with your baby. Listen in to hear me share: How I prepared for breastfeeding before becoming a mom and why I think prenatal education can make such a differenceWhat my relatively easy breastfeeding experiences with my first two children looked likeHow infertility affected my ability to trust my body during early motherhoodWhy my third breastfeeding journey completely humbled meWhat happened when my baby suddenly refused to latch during the day—but continued nursing normally at nightThe lactation consultants, therapies, positions, stretches, and other approaches I triedWhy I eventually stopped trying to force daytime nursing and created a pumping routine insteadThe mental and logistical load of pumping multiple times every day while caring for three childrenHow a wearable pump gave me back some freedom and allowed me to leave the houseWhy my baby unexpectedly started nursing normally again around nine monthsMy mixed emotions around breastfeeding, formula, pumping, weaning, and protecting a mother’s mental healthHow this experience changed the way I soothed and bonded with my third babyWhy motherhood continues to humble me—and why sometimes you can do everything “right” and still have a completely different experience than you expectedWhy I’m ready to wean, take a real break, and finally have my body and time back after years of pregnancy and breastfeeding+so much more. Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Dr. Sahar Wertheimer is a fertility specialist and double board-certified OB-GYN and reproductive endocrinologist practicing in Beverly Hills, California. She also serves as chair of the Women’s Health Committee for the Jewish Orthodox Women’s Medical Association. Her research and publications cover topics including placental epigenetics and markers of androgen excess in PCOS and hirsutism. Dr. Wertheimer completed four years of OB-GYN training followed by a three-year fellowship in reproductive endocrinology and infertility. Listen in to hear Dr. Wertheimer share: How to prepare for egg freezing, egg retrieval, IVF, and embryo transferWhat fertility statistics can—and cannot—tell women about egg freezing and future family buildingWhy male fertility deserves greater attention and how sperm health can affect treatment outcomesThe connection between insulin resistance, PCOS or PMOS, ovulation, egg quality, and implantationHow nutrition, sleep, exercise, and evidence-supported supplements may help optimize fertilityHer perspective on GLP-1 medications for some patients with insulin resistanceWhen advanced testing such as sperm DNA fragmentation analysis and PGT-A may be helpfulPotential causes and evaluations following recurrent pregnancy lossWhy IVF, donor-assisted conception, and surrogacy should be discussed without shameEncouragement for anyone navigating the emotional challenges of fertility treatment+so much more Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

I’m rating popular health and wellness trends as worth it, not worth it, or somewhere in between—based on the evidence, the cost, and whether they actually move the needle for your health. In this episode, I share my honest thoughts on fads we find on the internet; intermittent fasting, detoxes, wellness retreats, seed cycling, lymphatic drainage, cold plunges, protein snacks, red light therapy, cycle tracking, and cycle syncing. Listen in to hear me discuss: 10–14-hour overnight fastingDetoxes and juice cleansesYour body’s natural detoxification pathwaysWellness retreatsSeed cyclingLymphatic drainageCold plungesRed light therapyCycle-tracking devicesWellness trends you can confidently skip+so much more! Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

Alexa Greenblatt is a certified health coach and the founder of Alexa Plan My Diet, where she helps women lose weight and build sustainable habits through personalized nutrition coaching. She specializes in practical nutrition for busy women, including kosher eating, postpartum recovery, and breastfeeding. Alexa is also a mother of three—including twins—and pumped exclusively for her twins for more than 10 months. Listen in to hear Alexa share: Her personal journey from struggling with her weight to becoming passionate about nutritionThe realities of breastfeeding, exclusively pumping, and nourishing twinsSimple, satisfying meal and snack ideas for busy postpartum mothersHow to support gradual, healthy weight loss without compromising milk supplyWhy consistent meals, carbohydrates, protein, healthy fats, and hydration matter while breastfeedingHow stress, lack of sleep, returning to work, and missed feedings can affect appetite and milk productionThe truth about lactation foods, electrolytes, vitamins, and milk-supply supplementsWhy some women lose weight while breastfeeding while others experience a plateauHow to manage increased hunger and sugar cravings with realistic, healthier alternativesGiving yourself grace, releasing comparison, and accepting that every breastfeeding journey looks differentWhy breastfeeding and formula do not have to be viewed as an all-or-nothing decisionPractical ways to care for yourself while caring for a newbornFinding flexibility with feeding, routines, motherhood, and postpartum recovery+so much more Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.

In this episode, I explore how understanding your menstrual cycle, hormones, and changing life stages can help you make sense of shifts in libido—and prevent those changes from creating unnecessary conflict in your relationship. Libido is about more than sex drive; it is also connected to energy, vitality, confidence, and feminine energy. Listen in to hear me share: The many factors that can influence desire, including stress, sleep, mental and physical health, medications, body image, and relationship qualityThe difference between spontaneous and responsive desireMy “finish line and obstacles” analogy for understanding why desire sometimes feels closer or farther awayHow the menstrual, follicular, ovulatory, and luteal phases can affect mood, energy, and libidoHow desire may change during pregnancy, postpartum, breastfeeding, and menopauseWhy changes in libido should not automatically be taken personally by either partnerPractical ways to track your cycle, communicate your needs, prioritize your health, and build greater emotional and physical intimacy+so much more Connect with Lauren: Get my FREE PCOS Guide here Join the Empowered Path to Pregnancy here Instagram Work With Me Thank you so much for listening to the About Health and Hormones Podcast! If you loved today’s episode, I would love to know! Please leave a rating and review so I can make this podcast even better for you all. I would love to connect with you. I’m so glad you were here today, and I wish you all health and happiness! This episode was edited and produced by Intent Media.