Shift Happens - Hormones Unfiltered

Melissa and Johanna

Shift Happens: Hormones Unfiltered is the go-to podcast for women navigating perimenopause, menopause, and hormone imbalance—and tired of being dismissed or told “this is normal.” Hosted by Johanna Lancaster, WHNP & Functional Medicine practitioner, and Melissa Gaskin, NBC-HWC health coach, we blend clinical insight with real-life coaching to break down midlife hormone changes, fatigue, weight gain, sleep issues, mood shifts, and burnout. Evidence-informed, practical support—no fluff, fear, or one-size-fits-all advice. Because shift happens, and women deserve clarity and real answers.

  1. 2d ago

    Sick of Getting Sick? Immune Support, Unfiltered

    Send us Fan Mail Are you tired of catching every bug that goes around? Before you stock up on vitamin C, zinc, and every immune-boosting supplement on the shelf, let's talk about what your immune system really needs. In this episode of Shift Happens: Hormones Unfiltered, women's health nurse practitioner Johanna Lancaster and board-certified health and wellness coach Melissa Gaskin unpack the science behind seasonal illnesses and explore how sleep, stress, nutrition, gut health, hormones, and everyday habits influence immune function. Why do respiratory illnesses tend to surge in the winter? Does getting older automatically mean a weaker immune system? And what should you know before spending money on the latest wellness trend promising to keep you healthy? We're separating evidence-informed strategies from supplement hype and exploring how to support your body's natural defenses through sustainable lifestyle habits. In this episode, we discuss: Why colds, flu, RSV, and other respiratory illnesses spread more easily during winter.How aging affects immune function—and why getting older doesn't tell the whole story.The connection between gut health, the microbiome, inflammation, and immune function.How chronic stress, poor sleep, and disrupted routines can affect your body's defenses.Why nutrition, adequate protein, essential nutrients, movement, and daylight matter for overall wellness.How shorter days can influence energy, mood, and seasonal affective disorder (SAD).What to consider when evaluating immune support supplements, including vitamin D, zinc, vitamin C, and medicinal mushrooms.When recurring, severe, or prolonged infections may warrant further medical evaluation.We'll also discuss practical ways to approach flu season, create healthier winter routines, and recognize when professional medical guidance matters more than another supplement. The takeaway? Immune health is about more than what you take—it's also about how you sleep, eat, move, manage stress, and care for yourself. If you feel like you're constantly getting sick, or you're ready to take a more thoughtful approach to winter wellness, this episode is for you. 🎧 Listen now for an unfiltered conversation about immune health, hormone health, and realistic ways to support your well-being all season long. Subscribe to Shift Happens: Hormones Unfiltered for evidence-informed conversations about women's health, perimenopause, menopause, hormones, metabolic health, and sustainable lifestyle changes. Hosted by: Johanna Lancaster, WHNP & Functional Medicine Practitioner Melissa Gaskin, NBC-HWC & Board-Certified Health and Wellness Coach Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  2. Oct 21

    The Q4 Slide: Why You Feel Lousy by January

    Send us Fan Mail Does the holiday season leave you feeling exhausted, bloated, craving sugar, sleeping poorly, and wondering what happened to your healthy habits? You're not alone—and it’s not simply a lack of willpower. In this episode of Shift Happens: Hormones Unfiltered, women’s health nurse practitioner Johanna Lancaster and board-certified health and wellness coach Melissa Gaskin unpack the Q4 health slide: how changes in nutrition, alcohol consumption, sleep, stress, movement, and travel can add up between Halloween and New Year’s. We’re busting the myth that everyone gains 20 pounds over the holidays and exploring what research actually tells us about seasonal eating, holiday weight changes, and alcohol consumption. Plus, we’re sharing practical strategies to support your energy, blood sugar balance, sleep, digestion, and overall well-being—without restrictive diets, guilt, or giving up your favorite holiday traditions. In this episode, you’ll discover: Why sugar cravings and holiday treats can become harder to resist during Q4.How alcohol, disrupted sleep, and stress can influence your energy and daily habits.Why travel, busy schedules, and less movement can throw off your wellness routine.Simple ways to prioritize protein, nourishing meals, hydration, movement, and restorative sleep.How to enjoy holiday parties, cocktails, and cookies without falling into an all-or-nothing mindset.Why you don’t need a January detox or crash diet to get back on track.Your holiday health strategy? Intention, not perfection. You can enjoy the pie, celebrate with friends, and make memories with family while still protecting the habits that help you feel your best. Learn how to create realistic wellness anchors, navigate the holiday season with confidence, and enter the new year feeling more like yourself. 🎧 Listen now and make this the year you stop treating January like a punishment. Subscribe to Shift Happens: Hormones Unfiltered for evidence-informed conversations about women’s health, perimenopause, menopause, hormones, metabolic health, and sustainable lifestyle changes. Hosted by: Johanna Lancaster, WHNP & Functional Medicine Practitioner Melissa Gaskin, NBC-HWC & Board-Certified Health and Wellness Coach Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  3. Oct 5

    Joy On Purpose

    Send us Fan Mail Joy can feel out of reach when your hormones are shifting, your stress is high, and your brain won’t stop narrating everything that’s going wrong. We want to flip that script with a grounded, practical idea: joy isn’t something you “find” later when life finally calms down. Joy is something we create on purpose, and it can coexist with grief, chronic illness, parenting stress, and all the messy transitions that often show up in perimenopause and menopause. We break down the difference between happiness, pleasure, contentment, and joy, then bring in positive psychology through Barbara Fredrickson’s broaden-and-build theory. Positive emotions don’t just feel good, they broaden what you notice and what you believe is possible, then help you build real resources over time like resilience, connection, creativity, and confidence. From there, we connect the dots to neuroplasticity and the negativity bias, including why your brain defaults to worst-case thinking and how small, repeated mindset shifts can literally create new pathways. You’ll hear our favorite ways to cultivate joy in real life: reframing “I have to” into “I get to,” using gratitude to steady your nervous system, choosing relationships that energize you, and practicing savoring so good moments actually land in your body. We also share a simple 20-second joy practice you can do even on your hardest days, plus a joy list idea and a seven-day joy challenge to help you stay consistent. If you want more support with hormone imbalance, nervous system regulation, and sustainable lifestyle change, follow along, share this with a friend who needs it, and leave a review. What’s one small joy you’re willing to practice today? Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  4. Aug 24

    Toxic Signals: How Everyday Chemicals Disrupt Your Hormones

    Send us Fan Mail Special Guest: Jewels Burdick, Founder of Simple Body What if some of the products you use every day are sending your hormones the wrong message? In Episode 10 of Shift Happens: Hormones Unfiltered, we’re taking a closer look at the chemicals we encounter through our food, water, homes, workplaces, cosmetics and personal-care products—and what we actually need to know about their potential effects on our hormones. We’re joined by Jewels Burdick, founder of Simple Body, a Colorado-based natural skincare company. Jewels’ journey into cleaner personal care began with a personal family health scare and a desire to find skincare products she could feel good about using. That search eventually led her to begin formulating products in her own kitchen and ultimately to creating Simple Body. In This Episode Hormones are incredibly powerful messengers. They operate at very low concentrations and help coordinate everything from reproduction and development to metabolism, stress, sleep and mood. So what happens when outside chemicals interfere with those signals? We talk about endocrine-disrupting chemicals (EDCs)—substances that can interfere with hormone action by mimicking hormones, blocking hormone receptors, or altering hormone production, transport or metabolism. But this conversation isn't about fear, perfectionism or trying to create a completely chemical-free life. That's impossible. Instead, we're asking a more useful question: Where can we reduce repeated, avoidable exposures in realistic ways? Jewels on Cleaner Personal Care Jewels shares the story behind Simple Body and what she looks for when formulating skincare. We also get practical about the products women use every day—from lotions and cleansers to deodorants, cosmetics, fragrances and salon treatments. A More Practical Way to Think About Exposure Rather than chasing perfection, we're talking about reducing meaningful, repeated exposures. Some simple places to start: In the kitchen Store food in glass, ceramic or stainless steel when practical.Avoid unnecessarily heating food in plastic.Wash produce under running water.Eat a varied, nutrient-dense diet.Choose lower-mercury seafood and follow local fish advisories.Limit heavily charred or smoked foods.Around the house Ventilate when appropriate.Wet-dust and vacuum regularly.Consider fragrance-free and lower-VOC products.Remove shoes at the door.Avoid smoke indoors.Use appropriate ventilation during renovations or when bringing new furniture into the home.With personal care Simplify your routine when possible.Pay particular attention to frequently used, leave-on products.Consider fragrance-free options if fragrance is a concern for you.Read the entire ingredient list rather than judging a product by a single “scary-sounding” ingredient.Remember that “natural” doesn't automatically mean non-irritating or risk-free.At work Follow product safety instructions.Use recommended ventilation and protective equipment.Keep contaminated work clothes and shoes away from living spaces when appropriate. You don't need to live in a bubble. You don't need to throw away every product in your bathroom. And you don't need to become afraid of everything labeled “chemical.” The goal is not zero chemicals. The goal is better information and fewer avoidable exposures—especially when exposure is frequent or during particularly sensitive stages of life. Start with one change you can actually sustain. Maybe it's switching your food-storage containers from plastic to glass. Maybe it's simplifying your personal-care routine. Maybe it's choosing fragrance-free products. Maybe it's simply paying more attention to what's in the products you use every single day. Small changes can add up. Meet Our Guest: Jewels Burdick Jewels Burdick is the founder of Simple Body, a Colorado-based skincare company focused on plant-powered, science-backed skincare. Jewels' story began with her mother and a desire to find skincare products that felt safer and more aligned with her values. After struggling to find products she trusted and could afford, she began experimenting with formulations in her own kitchen. That personal project eventually grew into Simple Body. Today, Simple Body offers skincare and body products through its Colorado Springs location and online. Learn more and shop Simple Body: Simple Body — simplebodyproducts.com Meet Jewels and learn the Simple Body story: Meet Our Founder — Jewels Burdick Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  5. Aug 10

    The Nature Reset: Forest Bathing, Cortisol & Creating Calm

    Send us Fan Mail When was the last time you stepped outside and truly noticed the world around you? Maybe you've felt your shoulders relax after a walk, slept better after spending a day outdoors, or noticed your mind become a little quieter while sitting by the water. That's not just in your head—our bodies are designed to respond to nature. In this episode of Shift Happens: Hormones Unfiltered, Melissa Gaskin, NBC-HWC, and Johanna Lancaster, WHNP, explore the science behind forest bathing (Shinrin-yoku), the connection between nature and the nervous system, and how spending time outdoors may help reduce stress, improve mood, support sleep, and build resilience during perimenopause and beyond. If you've been searching for another supplement or wellness hack, this conversation is a reminder that one of the most powerful tools for healing might already be right outside your door. In This Episode, We Discuss:  What forest bathing (Shinrin-yoku) really is—and what it isn't  Why modern life keeps our nervous systems in "go mode"  How nature helps shift the body toward "rest and digest"  The relationship between stress, cortisol, and women's hormones  Research on spending time outdoors and its effects on mood, heart health, sleep, and overall wellbeing  Why many women instinctively crave nature when life feels overwhelming  The surprising role of tree compounds called phytoncides and how they may contribute to the benefits of forest environments  The connection between scent, memory, emotions, and relaxation  How aromatherapy and essential oils can complement a calming routine  Simple ways to create meaningful nature rituals throughout your week Summer Nature Ritual Ideas Need inspiration? Start with one small habit:  Enjoy your morning coffee outside.  Practice deep breathing on your porch.  Spend time gardening.  Take a sunset walk.  Plan a picnic without phones.  Visit a local park or forest for intentional "forest bathing."  Sit by a creek, lake, or river and simply observe. Small moments add up to meaningful change. Book Recommendation 📖 The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams A Note on Aromatherapy We also discuss calming scents like lavender and cedarwood and how essential oils may support relaxation for some individuals. Remember that essential oils are highly concentrated and should always be used thoughtfully—especially around children, pets, during pregnancy, or by those with sensitivities. Interested in trying Melissa's favorite brand? Purchase those here: https://referral.doterra.me/2138510 This Week's Challenge Schedule a 30-minute Nature Date with yourself. No agenda.  No podcast.  No scrolling. Just breathe, observe, and allow your nervous system a chance to reset. If You Remember Only One Thing... Your health isn't built only in the gym or the kitchen. Sometimes healing begins with stepping outside, taking a deep breath, and reconnecting with the rhythms of the natural world. Love the Show? If this episode encouraged you, please: Follow Shift Happens: Hormones UnfilteredLeave a rating and reviewShare this episode with a friend who could use a little more calm in her life.Together, let's help more women navigate midlife with confidence, curiosity, and evidence-based support. Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  6. Jul 27

    BHRT Decoded: What Women Need to Know

    Send us Fan Mail If you've ever wondered whether your symptoms are "just aging" or if your hormones are trying to tell you something, this episode is for you. Bioidentical Hormone Replacement Therapy (BHRT) is one of the most talked-about—and misunderstood—topics in women's health. In this Q&A episode, Melissa Gaskin, NBC-HWC, and Johanna Lancaster, WHNP, break down the facts, bust common myths, and answer the questions women ask every day about hormone therapy. Whether you're navigating perimenopause, menopause, or simply wondering if your symptoms could be hormone-related, this conversation will help you better understand your options and empower you to have informed conversations with your healthcare provider. In This Episode, We Cover:  What "bioidentical" hormones actually mean  The differences between estrogen, progesterone, and testosterone  Signs your symptoms may be hormone-related  Why you don't have to wait until menopause—or until symptoms become unbearable—to seek help  The truth behind common BHRT myths  Compounded vs. FDA-approved hormone therapy  Whether hormone testing is always necessary  How long it may take to notice improvements  Who may need additional screening before starting hormone therapy  The most important questions to ask your healthcare provider Myth-Busting Highlights We tackle some of the biggest misconceptions surrounding hormone therapy, including:  Does BHRT cause cancer?  Does "natural" automatically mean safer?  Are you committed to hormone therapy forever once you start?  Is hormone therapy right for every woman? Your Provider Conversation Checklist Before starting hormone therapy, consider asking:  ✔ What symptoms are we trying to improve?  ✔ What treatment options are available for me?  ✔ What are the benefits and potential risks in my situation?  ✔ How will we monitor my progress?  ✔ When should we reassess my treatment plan? If You Remember Only Three Things... 1. Your symptoms deserve to be taken seriously. 2. Hormones aren't something to fear—they're one tool that can be thoughtfully used as part of personalized care. 3. Lasting midlife health is about more than hormones. Nutrition, movement, sleep, stress management, and lifestyle habits all work together. Resources Mentioned  Keep a symptom journal to track changes over time.  Talk with a qualified healthcare provider who specializes in women's hormone health if you're experiencing persistent symptoms.  Remember: hormone therapy is never one-size-fits-all. The best treatment plan is individualized to your health history, symptoms, and goals. Connect With Us If you enjoyed this episode, we'd love for you to:  Subscribe so you never miss an episode.  Leave a rating and review—it helps more women find the show.  Share this episode with a friend who's been wondering if her symptoms are "just part of getting older." Because every woman deserves answers—and to feel like herself again. Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  7. Jul 13

    The Seasons Within: Part 2

    Send us Fan Mail Your hormones don't stop changing after your monthly cycle—they continue evolving throughout every season of life. In Part 2 of The Seasons Within, Melissa Gaskin, NBC-HWC, and Johanna Lancaster, WHNP, expand the conversation beyond the menstrual cycle to explore how hormones shift from puberty through the reproductive years, perimenopause, menopause, and beyond. Together, they unpack why so many women feel disconnected from their bodies in today's fast-paced culture, how chronic stress impacts hormone balance, and what it really looks like to support your health through every stage of life. This episode is a reminder that your body isn't failing you—it's adapting. And understanding those changes is one of the most empowering things you can do for your health. In This Episode, We Discuss:  How hormones change across a woman's lifetime  Why each life stage has unique nutritional and lifestyle needs  The impact of chronic stress on reproductive hormones  How menopause affects metabolism, muscle, bones, and cardiovascular health  Why modern expectations often conflict with female physiology  Practical ways to support your hormones at every ageA woman's health isn't measured by how consistently she can perform. It's measured by how well she listens, adapts, and responds to what her body needs in each season. Every stage of life carries its own wisdom. When we honor those seasons instead of resisting them, we create the foundation for lifelong health. If this episode resonated with you, please subscribe, leave a review, and share it with a friend, daughter, sister, or colleague. Every conversation helps normalize women's health and empowers more women to understand their hormones with confidence. Follow Shift Happens: Hormones Unfiltered for more evidence-informed conversations on hormone health, perimenopause, menopause, metabolism, nutrition, nervous system regulation, and thriving through every season of life. Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

  8. Jun 30

    The Seasons Within: Part 1

    Send us Fan Mail In a world that celebrates constant productivity and doing more, women are often taught to ignore the natural rhythms of their bodies. But what if the key to feeling better wasn't pushing harder—but working with your hormones instead of against them? In Part 1 of this two-part series, Melissa Gaskin, NBC-HWC, and Johanna Lancaster, WHNP, explore the beautiful connection between nature's seasons and the four phases of the menstrual cycle. You'll learn how your hormones naturally shift throughout the month, why your energy, mood, metabolism, and cravings change, and practical ways to nourish your body in every phase. Whether you're cycling naturally, supporting a daughter through puberty, or simply wanting to better understand your body, this episode offers a compassionate, science-backed framework for embracing your inner seasons. In This Episode, We Discuss:  Why modern culture rewards consistency while women's bodies are designed for rhythm  The connection between the seasons of nature and the menstrual cycle  How estrogen and progesterone fluctuate throughout the month  Why your nutrition, exercise, and recovery should change with your cycle  How to recognize what your body is asking for instead of pushing through symptoms Winter: The Menstrual Phase Learn why your period is a time for restoration—not productivity. We cover:  Why energy naturally decreases  Supporting iron levels and reducing inflammation  The best foods for replenishment  Gentle movement ideas  When heavy or exhausting periods deserve further evaluation Remember: Winter isn't weakness. Winter is repair. Spring: The Follicular Phase As estrogen rises, so does your motivation, creativity, and resilience. We discuss:  Why this is often your most productive phase  Foods that support estrogen metabolism and gut health  Strength training and higher-intensity workouts  Nutrients that support energy and muscle building Remember: Spring is for building. Summer: Ovulation Your body's natural season of confidence, communication, and connection. You'll learn:  Why estrogen peaks during ovulation  How hormones influence confidence and social energy  Nutrition for healthy estrogen metabolism  When painful ovulation may signal an imbalance Remember: Summer is outward expression. Autumn: The Luteal Phase The phase that prepares your body for menstruation—and often gets misunderstood. We discuss:  Why cravings increase  Why your metabolism actually requires more calories  Blood sugar support and PMS nutrition  The importance of boundaries, sleep, and slowing down Remember: Autumn asks for discernment and release. Two Questions to Ask Yourself Every Day Instead of asking, "How can I push harder?" begin asking:  Where am I in my cycle?  What does my body need today? These two simple questions can completely change your relationship with your hormones, nervous system, and overall health. Universal Foundations for Hormone Health No matter where you are in your cycle, these habits matter:  Eat enough to fuel your body  Aim for approximately 30 grams of protein per meal  Prioritize fiber (around 30 grams daily) to support blood sugar and hormone balance  Support gut health with nutrient-dense foods like bone broth  Get morning sunlight  Prioritize restorative sleep  Practice daily stress management  Set healthy boundaries  Track your cycle and symptoms Functional Lab Testing Mentioned If you're experiencing persistent hormone symptoms, consider discussing these with your healthcare provider:  DUTCH Complete  DUTCH Cycle Mapping  Micronutrient Testing  Comprehensive Stool Analysis  Full Thyroid Panel  Fasting Insulin  Sex Hormone Testing Books We Recommend In the Flo by Alyssa Vitti The Hormone Cure by Sara Gottfried, MD Fast Like a Girl by Dr. Mindy Pelz Favorite Takeaway: "A woman's power isn't found in overriding her rhythms. It's found in honoring them." Just like nature, you weren't designed to stay in bloom all year long. If this conversation helped you better understand your body, please subscribe, leave a review, and share this episode with a friend, daughter, sister, or colleague who could benefit from learning to work with her hormones instead of against them. Be sure to tune in next week for Part 2 of The Seasons Within, where we'll dive deeper into perimenopause, menopause, and how these inner seasons continue to shape women's health throughout midlife. Work With Us If you’re navigating perimenopause, menopause, or unexplained hormone symptoms, we offer a unique approach that combines clinical hormone care with personalized health coaching. Together we support women with: ✨ Functional medicine hormone insight  ✨ Root-cause testing and individualized care  ✨ Sustainable lifestyle and nervous system support  ✨ Coaching for lasting health behavior change 👉 Learn more or book a consultation: https://www.omniyou.me/ https://www.melissagaskin.com/ Connect With Us Follow along for more conversations about hormone health, midlife wellness, and advocating for your body. https://www.instagram.com/omniyouhealth/ https://www.instagram.com/melissagaskin.pursuezen/ Enjoyed the Episode? ⭐ Follow the podcast ⭐ Leave a review ⭐ Share with a friend who relates More women deserve to hear these conversations. Disclaimer This podcast is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider regarding your individual health needs.

See All (14)

Ratings & Reviews

5
out of 5
3 Ratings

About

Shift Happens: Hormones Unfiltered is the go-to podcast for women navigating perimenopause, menopause, and hormone imbalance—and tired of being dismissed or told “this is normal.” Hosted by Johanna Lancaster, WHNP & Functional Medicine practitioner, and Melissa Gaskin, NBC-HWC health coach, we blend clinical insight with real-life coaching to break down midlife hormone changes, fatigue, weight gain, sleep issues, mood shifts, and burnout. Evidence-informed, practical support—no fluff, fear, or one-size-fits-all advice. Because shift happens, and women deserve clarity and real answers.

Information