Hormone balance has become a marketing machine, so we brought in a dietitian to tell us what it actually means. In this episode, Dr. Kelsy Vick talks with Bayleigh Wessel, a registered dietitian, about what hormonal health really looks like day to day: predictable cycles, consistent ovulation, manageable PMS, steady energy and hunger cues, restorative sleep, steady digestion, and normal workout recovery. They reframe hormones as responsive messengers shaped by fueling, stress, inflammation, sleep, training, blood sugar, and nutrient status, rather than numbers to force into a perfect range. Bayleigh breaks down the red flags worth noticing, including severe PMS, intense cravings, irregular cycles, and the wired but tired pattern, then lays out the foundational nutrition priorities: eating before coffee, balancing meals with protein, carbs, fat, and fiber, and improving blood sugar stability and insulin resistance, including in PCOS (PMOS). They also cover which labs to discuss with a doctor, how to time hormone testing so it actually means something, realistic timelines for change, and what preconception, or trimester zero, support looks like. Smart, practical, and refreshingly calm.

Links/Research Articles:

Bayleigh’s Website: https://www.balancebluecollectivellc.com/

Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c

Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/

Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh

No Extremes Podcast: https://open.spotify.com/show/033Bfw7BFgPfeJ1OOVE1UU?si=4364993ac881426a

(106) Our 1st episode together: https://youtu.be/gX1sIac50es?si=2Lo8MMTu-EYZyiJ4

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Welcome to Wellness Fixes the Pod, a

by Maven Media production, where we

2

believe you deserve real education

from real experts, delivered

3

in a way you can actually use.

4

I'm Dr.

5

Kelsey Vick, your board certified

orthopedic doctor of physical therapy, and

6

this podcast was built for the girl who

is done feeling overwhelmed and frustrated

7

by conflicting health noise and is ready

for something she can actually trust.

8

Every week we have honest, science-backed

conversations about your health,

9

your hormones, your brain, your

body, and everything in between.

10

No fluff, no fear-mongering,

just the truth.

11

Because understanding your

body is the most powerful

12

thing you can do for yourself.

13

A table full of experts built for

the curious girl who wants the truth.

14

So welcome.

15

Your seat is waiting for you.

16

Kelsy: let's talk about what it

actually means to be hormonally

17

healthy or hormonally balanced.

18

What does that look like in

someone's day-to-day life?

19

Bayleigh: It's one of those things

to where like hormone health

20

doesn't mean your hormones are flat,

perfect, or the same every day.

21

It's gonna change depending on

your cycle, what's going on in your

22

life, especially for women, right?

23

Hormones are supposed to fluctuate.

24

So that could look like a

variety of different things.

25

So your cycle is readily predictable.

26

You are ovulating consistently.

27

PMS exists.

28

Now, PMS, I feel like gets a bad

rap, but it exists, but it's not

29

necessarily debilitating, right?

30

Your period is not extremely heavy.

31

It's not severely painful.

32

It's not like wiping you out like we're

hearing from a lot of women today.

33

Your energy is readily stable, right?

34

It's not like you get to your

period or you get to your luteal

35

phase, and you just absolutely tank.

36

Your hunger cues make sense.

37

You're not just like having

constant swings over to like just

38

those intense sweet cravings.

39

Your sleep feels more restorative

most of the time, right?

40

Because again, different things

can happen in life that just

41

totally mess it up overall So

that sleep is overall restorative.

42

Digestion is not constantly

cre- or chaotic, right?

43

We're not having, some really bad poops.

44

It's pretty consistent, right?

45

And you recover from workouts or stress.

46

You're not having to fully stop your

full routine closer to your period.

47

You can still go and work out, right?

48

So it's one of those things like

if we think of hormones, right?

49

Because again, what it doesn't

mean to be hor- hormonally healthy.

50

our hormones are messengers, right?

51

And when they're off, we have to ask

what message the body is receiving.

52

Is it under-fueled?

53

Is it over-stressed?

54

Is it inflamed?

55

Are we not getting enough sleep?

56

Are we not getting enough macronutrients

or even micronutrients, right?

57

Because those micronutrients

are just as important.

58

I think a lot of times we really focus on

those macronutrients: protein, fat, carbs.

59

We don't talk necessarily about

those micronutrients too much.

60

So are our micronutrients depleted?

61

Are we experienced blood sugar swings?

62

Because again, blood sugar can play a lot

of a role in terms of hormones, right?

63

So are we having those swings?

64

Are we dealing with thyroid dysfunction?

65

one of those things too, like we think

in terms of women, I think a lot of women

66

hear the phrase hormone balance, and they

assume that it means that we need to force

67

estrogen, progesterone, cortisol, thyroid

hormones into this like perfect range.

68

But if we really wanna be honest and

again, our bodies are ever-changing, it's

69

always different depending on the season

we're in, whether we're adolescents,

70

whether we're in adulthood, whether

we're pregnant, perimenopause, menopause,

71

all these different things, right?

72

hormones are going to swing overall, okay?

73

hormones, we want them

to be responsive, right?

74

They respond to energy.

75

They respond to stress.

76

They respond to inflammation,

gut function, sleep, training,

77

blood sugar, nutrient status.

78

And I think, whenever people hear the

word hormone balance, they just assume

79

that we're talking about some like

super complicated, something that only

80

matters if you're trying to get pregnant.

81

But again, hormones are

just chemical messengers.

82

They are going to be present

throughout your entire life, and it's

83

how the body communicates, right?

84

So- It tells our body-- Our hormones

help tell our body multiple things.

85

So helps build the uterine lining,

helps release eggs, hold onto a

86

pregnancy, respond to stress, regulate

energy, manage metabolism, support

87

sleep, digest food, and recover.

88

Our hormones do a lot for our body, so

I feel like it's almost one of those

89

things, especially in today's society,

yeah, it gets brought up a lot around

90

pregnancy and, pre-pregnancy, but hormones

are around all the time, and they do

91

a lot of things for our body overall

92

Kelsy: What are some of the common

things in your clients that might tell

93

you how they're fueling or the level

of stress in their environment or the

94

stage of their life that they're in

is affecting their hormone levels?

95

Bayleigh: So it's one of those

things to where I, I see it

96

a lot around cycles, right?

97

So similar to what I was talking

about earlier, we see, PMS that

98

is just like off the deep end.

99

We are just like raging angry

and that's not normal, right?

100

Yes, you have PMS, but you should not

be like raging at one week of the month.

101

It shouldn't be debilitating, right?

102

It shouldn't be affecting the way you

work, the way your relationships flow

103

with your boyfriend, your husband, your

significant other, your spouse, whatever.

104

It shouldn't affect that

relationship, the, that PMS overall.

105

The other thing I see too is,

again, so those severe cravings,

106

that's another one I really see.

107

I see a lot of women really

honing in on those sweets.

108

so especially around the period,

they just like binge or they eat…

109

they're really hungry and they want

more, and we have to fuel accordingly.

110

But it's one of those things to where,

again, if we're eating primarily a

111

carbohydrate-based meal, that's gonna

also really mess with those blood sugar

112

swings overall, so there's a wide variety

of different things that I see in practice

113

that is always ooh, that's kind of a

red flag and we need to focus on that

114

Kelsy: How do you work

backwards from that?

115

So let's say someone comes to

you and says, "I have irregular

116

periods, and I am a raging, queen

come this certain time of my month."

117

Like, how do you work back and say,

"Okay how can we address some of

118

these symptoms that they're reporting

with how we are fueling the body?"

119

What role does nutrition

play in that hormone balance?

120

Bayleigh: So one of the things that

I really focus on, especially if we

121

have really intense periods or we have

intense PMS, or we have intense cravings,

122

blood sugar management, actually.

123

So when we talk about blood sugar, okay?

124

So blood sugar is basically the

amount of glucose or sugar that's

125

circulating within your bloodstream.

126

It's not that glucose is bad.

127

Your body will use it for energy.

128

It uses it for your brain,

your muscles, your cells.

129

They all rely on it.

130

So the goal is not necessarily to have

blood sugar spikes, but what really helps

131

in terms of regulating those cycles and

not making them so intense is having

132

that blood sugar rise and fall in a way

that your body can manage well, right?

133

So when you eat carbohydrates, Your

body's gonna break that down into glucose.

134

The glucose is gonna then enter the

bloodstream, and then the insulin is

135

gonna help move that glucose out of our

blood into our cells, where it can be

136

used for energy, and it's also gonna be

stored later, So if we think of insulin,

137

So think of insulin as like a key, okay?

138

It's gonna help unlock the

door so glucose can move from

139

the bloodstream into the cell.

140

All right?

141

And so it's important for that overall

hormone health that the blood sugar

142

is not isolated, Blood sugar affects

energy, cravings, mood, sleep, cortisol,

143

inflammation, reproductive hormones.

144

So if I have a client that comes to me

and they are regularly skipping meals,

145

they're under-eating, they're drinking

coffee on an empty stomach, right?

146

Because that is my big no-no.

147

That is like one of the first things we

correct whenever a client comes to me,

148

and I'm like, "Are you drinking coffee?"

149

"Yeah."

150

"Do you eat?"

151

"No."

152

"Okay, we're gonna start eating

before we drink coffee 'cause that

153

is not gonna sit on your stomach

like a brick, my friend," right?

154

eating the most quickly digesting

carbohydrates without a protein,

155

fat, and fiber, That blood sugar

can rise and fall more dramatically.

156

we can typically see with those

patients too, especially the ones

157

who are skipping meals or under

eating or different things like that,

158

they're shaky, they're lightheaded.

159

They get irritable, okay?

160

Especially in between meals.

161

That hangry.

162

I get hangry.

163

I am the queen of hangry.

164

God bless my husband.

165

But hangry, right?

166

Okay, we don't wanna get hangry.

167

We crave sugar or

caffeine in the afternoon.

168

We have that 2:00 or 3:00

PM drop or that crash.

169

We feel wired but tired.

170

Okay, we're ready to go, but we

are just exhausted overall, right?

171

We're waking up in the

middle of the night.

172

Typically have clients who are like,

"Yeah, I'm waking up at 2:00 or 3:00 AM."

173

All right.

174

Let's talk about our eating patterns,

Some other things are like feeling anxious

175

or, especially after too much caffeine.

176

We just are like shaky and we

are just-- that our mind is

177

just constantly racing overall.

178

We're needing snacks constantly

because we never feel satisfied.

179

Our energy crashes after we eat, right?

180

So we're like good.

181

We eat a meal, and then

we go and we crash.

182

And then you feel like you need

something sweet after every meal.

183

So from a hormone perspective, the body

sees unstable blood sugar as a stressor.

184

If blood sugar drops too low or drops

too quickly, the body may release stress

185

hormones like cortisol and adrenaline to

really help stabilize that blood sugar

186

and bring that blood sugar back up.

187

That's normal physiology.

188

But the issue happens when the

pattern is happening repeatedly, okay?

189

And we're seeing it happening

over and over again.

190

And so this is why, you may feel anxious,

you may feel tired, you may feel shaky

191

or even wired after skipping meals, or

drinking coffee-- anxious after drinking

192

coffee on an empty stomach, okay?

193

It's not always just anxiety.

194

Sometimes the body is just

stabilizing that blood sugar, okay?

195

It's also one of those

things with insulin, too.

196

It also matters because, when we have

chronically high insulin or insulin

197

resistance, okay, that can also

affect reproductive hormone cycling.

198

So in women, insulin resistance can

be connected to irregular cycles.

199

It can be connected to ovulatory

disorders or androgen symptoms like

200

acne, facial hair growing or PCOS

or now PMOS type patterns, right?

201

So it doesn't mean that every

hormone issue is insulin-related.

202

It's just a part of the puzzle, right?

203

It's a major part of that puzzle

overall The other thing too here, that

204

I'll touch on here too is protein.

205

Protein is also super important, right?

206

So protein is one of the biggest

foundations of hormone health.

207

It's not like a flashy way or It's just

not a hormone hack, if that makes sense.

208

It's basic physiology.

209

So protein breaks down those amino acids.

210

The amino acids, when we think

of amino acids, I want you

211

to think of building blocks.

212

So the body's gonna use them

to build and repair tissue.

213

it also helps support that immune system,

make enzymes, support detoxification

214

pathways, make neurotransmitters, maintain

lean muscle or muscle mass, right?

215

So it's one of those things, protein

matters for satiety, and a lot of

216

women feel like they have no willpower,

they're constantly craving sugar.

217

But a lot of times they may just be

under eating protein in the day, right?

218

So again, if we do coffee and then a

bite of something small, and then our

219

lunch is mostly carbohydrates with very

little protein, our body may start pushing

220

back harder for that quick energy later.

221

So for hormones specifically, protein

indirectly supports the whole system.

222

So it supports blood sugar stability.

223

I always tell my patients, always

do a protein with every meal, okay?

224

Do a protein, a fiber, and a carb.

225

Always try and include

the three, all right?

226

And a fat too.

227

It supports liver detoxification pathways.

228

It supports immune function.

229

It supports muscle maintenance

and metabolic health.

230

It supports neurotransmitters

like serotonin and It supports

231

recovery from training, right?

232

So if you're working out or even

stress or pregnancy demands.

233

So specifically in that trimester

zero, protein is important because

234

your body is preparing for a very

high demand state, And that pregnancy

235

requires tissue growth, blood volume

expansion, fetal development, placental

236

development, immune adaption, recovery.

237

So a lot of things going on.

238

It is a high demand state there, right?

239

And so that protein becomes a major

piece of that overall foundation.

240

other thing I typically look

at as well is fat, okay?

241

So that dietary fat, and I feel like

fat has been demonized for years, right?

242

Like we, God bless fat.

243

It's really not that bad.

244

I promise, you need fat in

your diet, my friends, okay?

245

And it's incredibly

important for women's health.

246

I really wish a lot more women

would get that through their

247

head and not demonize all fat.

248

It's not that bad, I promise.

249

Okay and fat does a lot of things, right?

250

Fat helps the body absorb

fat-soluble vitamins.

251

So your fat-soluble vitamins are

vitamin A, D, E, and K, okay?

252

And these vitamins are important for

a wide variety of different things.

253

So immune function, hormone health,

blood hea- or bone health, antioxidant

254

protection, reproductive health.

255

And again, that fat also

helps with that satiety.

256

So if the meal is too low in fat, the

wo- women typically may feel hungry and

257

they may have more cravings and, the

meals don't necessarily stick, right?

258

And so again, if we talk about

hormones, the fat matters because

259

steroid hormones are made from

chole- cholesterol-based pathways.

260

That includes estrogen,

progesterone, testosterone, cortisol.

261

That doesn't mean eating fat

automatically fixes your hormones,

262

but it means that extremely low-fat

dieting can be a problem for some women.

263

The other thing I'll touch

on here too is fiber.

264

Huge fiber girlie.

265

Love fiber.

266

I cannot tell people to eat enough fiber.

267

Now mind you, depends on the person.

268

It is individualized.

269

If we have some IBS or something going

on and a really like sensitive tummy,

270

we wanna be careful with our fiber.

271

But fiber is amazing, right?

272

And fiber is one of the most underrated

tools for hormone health, okay?

273

So when you think of fiber, I

want you to think of fiber in a

274

multitude of different things.

275

Typically in fruits, vegetables,

beans, lentils, whole grains,

276

nuts and seeds, right?

277

And our body doesn't fully digest fiber.

278

But the gut microbiome can

use certain fibers as fuel.

279

So those fibers can do a wide

variety of different things.

280

Help support gut bowel regularity,

gut microbiome diversity.

281

I know the microbiome is a

huge topic of discussion.

282

I love the microbiome, cannot

talk enough about the microbiome.

283

Also, fun fact, not just one microbiome.

284

It's not just the gut.

285

We have a wide variety of different

microbiomes, but for this specifically,

286

talking about the gut, okay?

287

sugar stability, cortisol metabolism,

satiety, estrogen elimination,

288

short-chain fatty acid, okay?

289

So it's one of those things to where

when we think of fiber does a lot

290

for our overall hormones, right?

291

So fiber helps your gut

take out the trash, right?

292

So it helps support those regular

bowel movements, feeds those beneficial

293

but our gut bacteria, helps stabilize

that blood sugar, and helps support

294

healthy hormone metabolites, right?

295

So a lot of different things there.

296

Kelsy: That was wonderful.

297

I love the breakdown too.

298

So if I'm understanding correctly, when

it comes to fueling for someone who

299

says, who comes to you saying "Okay, I

feel like my hormones are imbalanced.

300

I'm experiencing X, Y, and Z.

301

Here's what do I do?"

302

It sounds like your first line of

action is not like, "Okay, here's

303

estrogen-building foods, here's

progesterone-building foods, here's

304

blood-building foods," or whatever.

305

It's more of just let's get it all

under control a little bit more with

306

the basics, like the foundations, right?

307

Where coming back to the foundations

of food before caffeine, food before

308

your coffee, protein, fats, fibers,

carbs, like getting all of that really

309

dialed in because I'm trying to, mirror

what you're saying to how I understand

310

hormonal balance in my own sort of realm.

311

But it's this song and dance.

312

It's this elevation.

313

It's this rhythm that happens within

our bodies, and it's not necessarily

314

that we need to time a certain food

intake for that rise in estrogen.

315

It's just that no, those hormones

will send the signals that they need

316

to send in the right way if we're

fueling our bodies appropriately.

317

Is all of that sort of like correct?

318

Bayleigh: Exactly.

319

So it's one of those things, so like

when we think about hormone health,

320

if we gave, somebody specifically

and they're just like, "Okay, I wanna

321

balance a specific hormone," I'm

like, "Okay what about the rest?"

322

That's one of my questions.

323

But two, it's okay, we can't just

give you one food or one thing, or we

324

can't just hyper-fixate on one thing.

325

We wanna look at the person as a whole.

326

And also, if we think about, ourselves

and if h- if we could even do that,

327

it's sometimes that's not even possible.

328

So we wanna focus on the basics.

329

Fo- focus on those that

balance those foundations.

330

No extremes, right?

331

And just really focus on, okay,

every meal, we're getting a protein,

332

a fat, a fiber, a carb, okay?

333

We're really focusing on not

getting those blood sugar spikes.

334

We're really focusing

on insulin resistance.

335

We're really focusing on how do we

manage this and break it down to

336

make it as easy as possible from the

start, then we can build from there

337

Kelsy: I think that goes into what

you were talking about PMOS too.

338

And for those of you guys who are

new to that term, if you have PCOS,

339

they're now changing the term to be

a little bit more all-encompassing of

340

the entire root cause of the condition.

341

So PMOS is polyendocrine metabolic

ovarian syndrome rather than

342

polycystic ovarian syndrome.

343

And I love this terminology, I'm sure you

do as well, because it, it does really

344

play into that root cause where a lot of

people with PCOS would say things like, I,

345

I have fertility issues because of PCOS,

because I have polycystic ovarian disease.

346

I have cysts on my ovaries."

347

And they're finding that's

not actually the case, that

348

it's really this metabolic…

349

Insulin resistance is a huge

component of it But it's really these

350

fertility challenges that are what is

presented on the surface, but it's not

351

necessarily what the root cause is.

352

The metabolic issues, the insulin

resistance, the hormonal song and

353

dance, all of those things are

playing into those fertility issues.

354

So it's, knowing what I know now about

PMOS and hearing what you're saying, it

355

makes total sense that of course if you're

having some of these fertility hormonal

356

issues, why not start with those root

cause things like the insulin resistance,

357

like the blood sugar regulations, like

all of those really granular things, that

358

then can help that hormonal song and dance

to, to help with those fertility issues

359

Bayleigh: No, 100%.

360

And it's one of those things with PMOS

too, like it can be connected to a wide

361

variety of different things, right?

362

And with PMOS too, like we've seen,

time and time again, and I'm sure you've

363

heard about it too, like a lot of women

are d- dismissed until they're trying

364

to get pregnant, especially with PMOS.

365

And then, it's just this constant

cycle and it's back and forth, and

366

they may feel bounced around from

doctor to doctor, and it's frustrating.

367

And it's one of those things,

PMOS can be connected to a wide

368

variety of different things.

369

So insulin resistance, if they're

pre-diabetic or if they have type

370

2 bi- diabetes or even the risk,

cholesterol changes, irregular

371

cycles, inflammation, sleep issues,

anxiety or depression symptoms, or

372

that endometrial lining concerns if

the periods are infrequent, right?

373

So blood sugar stability, protein at

meals, similar to what I was talking

374

about earlier, fiber-rich carbohydrates

or fruits or vegetables, that fiber in

375

general, strength training, walking,

sleep, stress regulation, nutrient

376

status, focusing on thyroid health, gut

health, inflammation, consistent meals.

377

And it's one of those things, when

you have PMOS, I think a lot of times

378

people think they just have to cut out

all carbs, and that's not the case.

379

I am the biggest supporter of carbs.

380

I don't-- I think anybody that tells

you should not eat carbs or cut

381

out carbs from your diet, w- might

wanna talk to somebody else, okay?

382

Because carbs play an

important role, right?

383

does our brain feed off of?

384

Carbohydrates, right?

385

It's it…

386

Carbs are super, super important.

387

It's one of those things, you

don't have to cut out arc- all

388

carbohydrates, but there's ways

that we can really finesse that.

389

There's better types of carbohydrates,

and there's different ways we can really

390

help the blood sugar not like fully swing.

391

Again, partnering with the protein,

partnering with the fiber, right?

392

To make sure we don't

get those big spikes.

393

Kelsy: Literally this was two days

ago, I guess on Sunday we were having

394

a wonderful meal with someone I love

dearly, but they said something along

395

the lines of, I figured we didn't need

X and X side because of the amount

396

of starch and carbs that are in it."

397

And I I was like, " Carbs are brain food.

398

We need carbs."

399

I literally said carbs are brain food.

400

I was like,

401

Bayleigh: Yes.

402

Kelsy: we need carbs,"

and, carbs are fuel.

403

Like what we were talking about last

time, All of these like macronutrients,

404

macronutrie- they're building blocks.

405

So I…

406

It was funny that you said brain food.

407

I'm like, "That was

literally what I had said."

408

I was like, "No, carbs are brain food.

409

We need them for our brain health."

410

Bayleigh: Just things like, yes, there

are certain conditions to where you

411

need to lower your carbohydrate intake.

412

Fine.

413

Epilepsy is one.

414

one of the medical nutrition

therapy treatments for epilepsy

415

is the ketogenic diet, right?

416

So you have different diets

like that, but still we're not

417

cutting out carbs completely.

418

Our body still needs them

419

Kelsy: Totally.

420

So for someone who has PMOS or just

thinks their hormones are a little

421

bit out of balance, are there formal

labs that you recommend or different

422

tests that they need to get done to

see okay, I need to figure out what's

423

actually happening within my body.

424

My labs came back normal.

425

What other tests and things might there be

for them to get a little bit more specific

426

on what's happening within their body?

427

Bayleigh: so it's one of those things

with labs, like There's not like a

428

concrete, like you need to get this

lab ran to figure out XYZ, okay?

429

Not every woman needs

every single lab ran.

430

But I do have a few that I definitely

think are worth discussing,

431

especially based on symptoms, cycle,

goals, different things like that.

432

So again, with labs, there's multiple

different types of labs, right?

433

You have your foundational labs, the

ones I typically recommend, all right?

434

Talking to your doctor, getting those ran.

435

And a lot of times the doctors, your

OB will probably run these anyways.

436

CBC, okay?

437

So that's gonna screen your

red blood cells, white blood

438

cells, hemoglobin, hematocrit.

439

It's helpful for anemia patterns or

if there's any sort of like infection,

440

inflammation clues, inflammation patterns.

441

Another was, one is a CMP, right?

442

So this is gonna give information on

our liver enzymes, kidney markers,

443

electrolytes, glucose, or protein status.

444

I also typically recommend

like a lipid panel, okay?

445

This is helpful for metabolic health

and especially that hormone context

446

especially if we are thinking we are

having some issues with blood glucose.

447

A1C and a fasting glucose, that's gonna

give us that blood sugar overview.

448

It's not gonna give us a full

picture, but it is gonna give

449

us that starting point there.

450

A helpful add-on to that one is that

fasting insulin, So that can give

451

more context around that insulin

resistance before glucose and A1C looks

452

abnormal because, again, when we think

of A1C, A1C is that average, right?

453

And fasting glucose is

gonna give that picture.

454

So that fasting glucose is gonna be good.

455

The other ones I typically recommend

are like a ferritin and an iron panel.

456

So the ferritin reflects that iron

storage, and it can explain whether, if

457

you have fatigue issues and why you're

having those fatigue issues potentially

458

when hemoglobin especially looks abnormal.

459

Vitamin D is a really good

o-one to add on as well.

460

It's helpful for immune,

bone, and endocrine context.

461

B12 and folate are other good ones too.

462

Those are helpful for energy, right?

463

Our B vitamins.

464

When I think of B vitamins, I

instantly think energy, right?

465

Methylation, red blood cells, and

also neurological symptoms, okay?

466

one you can ask for and really

dive into, a thyroid panel, okay?

467

So that's gonna be like your TSH,

your T3, T4, thyroid antibodies, okay?

468

The TSH alone is not always gonna

tell the full thyroid story, so asking

469

for that T4, the T3, the thyroid

antibo-antibodies, that full picture.

470

is another good one.

471

That one's gonna really dive

into those inflammatory markers.

472

Magnesium, omega-3 and then there's

also, those hormone-specific labs.

473

It's-- But you wanna get

those ran when indicated.

474

Again, all of these are

ran when indicated, right?

475

So you have your LH, your

FSH, your estradiol, right?

476

So those are often cycle day

dependent, but they're helpful

477

in that ferti-fe-fertility or

regular cycle workups, okay?

478

Progesterone.

479

You can check your progesterone.

480

It's best checked about seven

days after ovulation, not right

481

Randomly on day 21, right?

482

So seven is pretty much,

usually the best day.

483

Prolactin, right?

484

This is important for irregular cycles

or if you have missing periods or

485

nipple discharge or ovulation concerns.

486

Another one, so total testosterone

free testosterone, DHEA or SHBG.

487

Okay, so this is helpful if we

have some acne, some hair growth,

488

hair loss, the PMOS type symptoms,

androgen concerns, AMH, right?

489

So this is can be part of

that fertility context.

490

And it's one of those things, again,

and I know I just listed off a ton of

491

labs of "Oh, you could look at this.

492

Oh, you could look at this," right?

493

Labs are data, okay?

494

Labs are not an identity.

495

They're gonna give us

a part of the picture.

496

They're gonna give us clues, but they're

still not gonna tell the full story, okay?

497

So that's why we have to partner it

along with symptoms, intake, cycle

498

history, medications, sl-sleep,

stress, and our goals overall, right?

499

Whether, how often we're working

out or different things like that.

500

It takes the full picture approach

to really look into things.

501

And again, those labs should

be individualized based off of

502

what's going on in your case

503

Kelsy: So for someone who is in this sort

of like trimester zero phase looking to

504

get pregnant, maybe they have a bit of

symptoms that might indicate hormonal

505

irregularities and they're looking

to use food as medicine and work with

506

food first in order to help regulate

their hormones a little bit better.

507

Maybe they get some of those labs run.

508

What does that timeline look like?

509

how long might it be before they start

certain things like changing certain

510

things in their fueling and nutrition

and exercise patterns to when they might

511

actually see the results of those changes?

512

Bayleigh: So honestly, it depends.

513

And it depends on the patient, it

depends on the client, it depends on

514

the person, and it also depends on

what we're trying to shift overall.

515

So if we're thinking in

terms of like timeline, okay?

516

Now, from days to weeks, okay,

we're gonna be focusing more on

517

that blood sugar stability, bloating

and bowel patterns, energy from

518

meal timing, cravings and support.

519

If we're in that four to eight-week

range, we're gonna start to see, and look

520

into PMS changes, better recovery, more

stable appetite, improved digestion, or

521

early changes in inflammation markers.

522

Around that eight to 12-week mark, this

is when we're gonna really recheck our

523

vitamin D window, our cycle patterns.

524

We're gonna make more meaningful

metabolic changes or we're gonna

525

see a better read on consistency.

526

that three to six months change,

we're gonna look at, okay, we need

527

to start looking at iron and ferritin

rebuilding, hor- hormone rhythm

528

changes, ovulation consistency,

preconception reserve building, or

529

even like sustainable metabolic shifts.

530

So it's one of those things,

like it honestly depends on what

531

we're trying to shift and when

we're trying to shift overall.

532

Kelsy: So that timeline, is that

when you expect to see those changes?

533

Or…

534

Explain that timeline.

535

Bayleigh: Yeah

536

Kelsy: Awesome.

537

That's, I feel like, good to know

too, because in this, like again,

538

trimester zero, I consider myself

there, where I'm like, "Okay, hang on."

539

Some of the time, I have a period one

or two days off, or, a little bit of

540

things where I'm like, "Okay, how can I

better prepare my body for supporting a

541

healthy pregnancy when that time comes?"

542

And so these are some of the just

little helpful things to understand.

543

It's not just, two weeks

and all of a sudden.

544

It's, it might take a little bit of

forethought, which is why I like this

545

whole push for trimester zero, where

it's yeah, sometimes we want to have

546

this phase of preparing our bodies for

this healthy next stage of pregnancy

547

if that's what we're choosing to do

548

Bayleigh: 100%.

549

And it's one of those things too,

like at the end of the day, like what

550

are we really focusing on, right?

551

We really wanna set the foundation

because we wanna prepare our

552

bodies to carry a child, right?

553

And we wanna become the best versions

of ourself, just physically, but even

554

like mentally, spiritually, everything.

555

We wanna become the best versions.

556

So if that's cleaning up our diet a

little bit, okay, really focusing on

557

getting those clean macronutrients

in, getting more micronutrients in,

558

eating the rainbow, getting a wide

variety of fruits and vegetables into

559

our diet so we can really start to

balance those hormones per se, right?

560

Getting into the gym, start

strength training, start walking,

561

start getting active, right?

562

We wanna prepare our bodies for that.

563

And even from a mental standpoint, right?

564

Taking time to meditate, really

focusing on stress management.

565

Doing that full body approach

is going to be super important,

566

especially in that trimester zero

567

Kelsy: So just a little bit of rapid fire.

568

if someone comes to you saying

"Okay, I'm looking to get pregnant

569

in the next few months," are there

foods that they should prioritize?

570

Or the best bang for their buck a

little bit when it comes to all of

571

the macronutrients and micronutrients,

572

Bayleigh: Yeah, so it's one of those

things to where food-wise, it gets

573

so funky because I don't scaling

people down to a very specific diet.

574

I think it's so important to eat a wide

variety of different foods, not eating

575

the same foods at all time, because

again, if we are eating the same meal

576

over and over and over and over again,

we're gonna really limit the type of

577

macronutrients and micronutrients we

are getting into our diet overall.

578

Yeah, you might be taking a prenatal,

but eating a wide variety of different

579

types of foods is gonna be important.

580

What I would really focus on instead of

a very specific food or a very specific,

581

drink or different things like that, would

be more in terms of a vitamin or mineral.

582

So making sure we're getting enough

folate, making sure we're eating

583

foods that have iron, vitamin D,

B12, choline, magnesium, zinc.

584

You know what I mean?

585

And it's one of those things,

too, to where even getting, good

586

sources of omega-3 in our diet

from fatty fish, like, all of those

587

are gonna be incredibly important.

588

And the way we do that is

just changing up our diet.

589

You know what I mean?

590

Making sure we're eating fruits and

vegetables at every single meal,

591

doing a protein at every single meal.

592

You know what I mean?

593

Getting some carbs in, eating

some whole grains, a wide

594

variety of different things.

595

That's gonna set us up for success the

most, rather than just hyper-fixating

596

on one food, nutrition's not a cure-all.

597

It's not like you take one food,

and you're just cured, boom, bam.

598

You know what I mean?

599

We have to focus on the

full picture overall

600

Kelsy: I think there was a girl and

now that I've had it in my algorithm,

601

there's been a lot of other girls that

I've seen do this, but their New Year's

602

resolution for the beginning of the year

was like, "I'm gonna eat 50 different

603

types of herbs or vegetables," or that

could be even cilantro, basil, celery.

604

It…

605

I forget how they phrased it, but

basically trying to count how many

606

different I guess nature-based foods

that they're getting in their diet

607

each week, and I really love that.

608

I was like, that seems like a very good

thing to focus on to, to get that variety

609

Bayleigh: Yeah.

610

One that I typically recommend…

611

50, 50's a lot.

612

Even that's a lot for me, and I know

that's a lot for a lot of people.

613

I typically recommend 30 plus, right?

614

And that's what I mean whenever I say

eat the rainbow, is, we are literally…

615

Go to your local grocery store.

616

I have a Fresh Thyme where I'm at, and you

walk in there, and it is just colorful.

617

When I say eat the rainbow, when I

say eat 30 plus you might be grabbing

618

a purple cabbage, you might be

grabbing a little bit of dill, right?

619

It doesn't have to be, like, a full apple.

620

It doesn't have to be a full

watermelon or a full thing of cabbage.

621

It can be those herbs as well.

622

But starting at that 30 plus and not

going, e- eating above that, of course,

623

but not setting those expectations

so high to where you're almost

624

gonna set yourself up for failure.

625

Because that's the thing, too.

626

And this is what I work a lot on

with my clients, is we want…

627

And I, everybody g- has

very good intentions, 100%.

628

I have good intentions whenever

I set myself high like that, too.

629

But at the end of the

day, is that sustainable?

630

Is that something that's going to last?

631

Maybe not.

632

You know what I mean?

633

You might be brilliant, and you

might be incredible, and you may

634

just stick to your guns and do it.

635

Fantastic, my friends.

636

But majority of us are not

built like that, right?

637

Start small.

638

Okay, I'm going to choose 10 new

fruits and vegetables to try this

639

week, and I'm going to do two a day.

640

All right?

641

Start there, and then build up.

642

Next week, we're gonna do 15.

643

The week after that, we

can bump up to 30, right?

644

start small and work your way up slowly

645

Kelsy: I love it.

646

Thank you so much, Bailey, for

coming on again and chatting all

647

things hormonal health, fertility.

648

I just, I love our conversations.

649

I wanted to ask you, I know

this is a big passion of yours.

650

Is there anything that we didn't get to

today that you wish girls understood?

651

Is there something where

you're like, "I can't leave

652

without saying this one thing"?

653

Bayleigh: So it's one of those things

to where I feel like a lot of people who

654

are probably listening to this episode,

you guys are probably in a really hard

655

time, and it's probably a really hard

season especially for those who are

656

really struggling to get pregnant.

657

It's going to take time, and I want you

to know that this is not your fault, okay?

658

Things happen.

659

W- you know, there's different things

and different stages and different

660

things that happen throughout

life that, may, influence this.

661

But at the end of the day, you

truly got this, and you have a

662

full support team behind you.

663

I got your back.

664

You may not even know me personally,

but my friend, I got your back.

665

I'm here, praying for you, and

whatever you guys need I got you.

666

Because I know we have a lot of women

really struggling with fertility

667

issues and a lot of women on getting

pregnant and having those babies.

668

So whatever I can do to help

support you guys, I gotcha

669

Kelsy: I also love that it's starting to

become not just a female conversation,

670

but a male conversation too.

671

There's a whole other side

of the equation, right?

672

Bayleigh: my gosh, yes.

673

There is a massive whole other side

to the equation, which could be a

674

whole other episode, but no it's not

just the women, it's the men, too,

675

and everything I talked about today,

it's the same thing for the men.

676

You know what I mean?

677

They are eating fruits and vegetables,

eating their protein, eating their fiber,

678

working out, alcohol can have a massive

impact on this as well really watching

679

our alcohol intake and nicotine can

play a massive role in this as well.

680

So looking at the full picture,

looking at sleep, stress, everything

681

as a whole, evaluating that and

saying, "Okay, what can I do?"

682

And then again, don't

start big, all right?

683

Because again, if we start with just this

massive goal, it's hard to carry out.

684

Start small and work your way up

685

Kelsy: I love it.

686

Bailey, thank you so very much.

687

I will leave all of her links

for booking with her below,

688

her website, her social media.

689

We also did an episode back

in early summer with her, so

690

I'll leave that link there too.

691

But she also has a podcast out called

No Extremes on Spotify, Apple, like all

692

of the podcasting platforms if you guys

wanna go hear her voice every single week

693

and just hear her light and hear her joy.

694

It's been an absolute pleasure

695

Bayleigh: Thank you, Kelsey, for having

696

Kelsy: Of course.

697

I hope you guys learned so much from

Bailey, and I'll see you guys again on the

698

next episode of Wellness Big Sis the Pod