In this episode, I have the pleasure of interviewing Gina Conley.

Gina Conley is the founder of MamasteFit, a perinatal fitness trainer, birth doula, and mom of four. She bridges the gap between fitness and birthwork, offering both in-person training and online support to help parents stay strong, confident, and informed throughout pregnancy, birth, and postpartum. As the author of Training for Two, Gina provides evidence-based strategies for movement, pelvic health, and birth preparation. Her unique approach combines fitness and birth support, empowering families with the knowledge and strength to navigate this transformative journey.

Find Gina:

Instagram.com: @mamastefit

Youtube.com: @mamastefit

Cortisol often gets a bad rap, but it’s actually essential. Produced by the adrenal glands, cortisol helps wake you up, energize your mornings, and regulate your stress response throughout the day. It should peak mid-morning and slowly taper off by night. But stress, caffeine, poor sleep, and even late-night workouts can throw off this rhythm.

If you can’t get up in the morning or hit that afternoon slump, chances are your cortisol is off. Let’s talk about some ways to get it back on track:

You can’t out-supplement bad sleep. If you’re not in bed by 10 p.m., you’re missing your hormonal “golden hour”—a critical window when your body detoxifies, regenerates, and resets cortisol patterns for the next day. Poor sleep disrupts this process, making your system more sensitive and reactive.

Sleep tips:

• Power down by 9:30 p.m.

• Avoid intense workouts after 7 p.m.

• Skip screens and opt for a relaxing bedtime routine.

The food you eat—and when you eat it—impacts your cortisol response. One of the simplest ways to stabilize your system is by eating complete nutrients: protein, fat, and carbs in balanced amounts throughout the day. Most women are not eating enough protein! Shoot for 30+ grams of protein per meal.

Morning strategy:
Eat a high protein meal within an hour of waking up—even if it’s small. Not hungry in the morning? That’s a sign your cortisol might be off.

Throughout the day:

• Eat regularly (don’t skip meals).

• Include stress-friendly carbs (yes, carbs!) to support insulin balance.

• Focus on high protein foods

• Avoid extreme diets that aren’t tailored to female physiology.

Needing three cups of coffee just to function? Or winding down every night with a glass (or two) of wine? That’s a signal your nervous system is relying too much on external crutches. Instead, we want your body to naturally produce energy and relax without chemical prompts.

The goal: Not to eliminate these completely, but to shift toward choice over dependence.

Supplements can help—but only when the foundation is solid. That’s why I love my Adrenal Balance Tincture, packed with adaptogens that modulate your stress response. But remember: even the best herbs won’t help if you’re sleeping 4 hours a night and living on caffeine.

Finally, don’t forget to play. Engaging in a hobby like painting or gardening activates your brain’s creative centers, which helps balance your mood and enhance resilience. Add the fun back into your day—your cortisol will thank you.

We’re launching a Free 5-Day Adrenal Repair —designed specifically to improve your cortisol response. It’s not restrictive. And it’s packed with strategies to help you feel calmer, more energized, and less reactive to everyday stress.

✅ Real food

✅ Morning & Evening routines

✅ Daily guidance
✅ No judgment
✅ Big shifts in just 5 days

👉 SIGN UP HERE

In this episode, I have the pleasure of interviewing Dr. Melissa McCreery.

Dr. Melissa McCreery is a psychologist, emotional eating expert, author, host of the Too Much on Her Plate podcast, and the creator of Your Missing Peace, the program that supports smart, busy women in creating freedom from overeating and peace with food. She has helped thousands break cycles with overwhelm, overload, and overeating without feeling deprived, and without depending on ridiculous amounts of willpower. Participants in her signature program lose their cravings and their overeating habits. Dr. McCreery’s approach to helping working mothers, busy professionals, and stressed-out business owners emphasizes leveraging your unique strengths, ditching diet mentality, and using the power of psychology. Her perspective has been featured in The Wall Street Journal, CNN Health, Weight Watchers Magazine, Good Housekeeping, Working Mother, Fitness, Women’s Health, Real Simple, and Self.

Find Dr. Melissa:

The free Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/

Facebook: https://www.facebook.com/TooMuchOnHerPlate

Instagram: https://www.instagram.com/toomuchonherplate/

Let’s get real for a moment. Not “do you feel overwhelmed?” but how overwhelmed are you… right now?

If your answer is “way more than I used to be,” you’re not alone. In fact, that’s the norm for so many women I speak to—feeling maxed out, overstimulated, and constantly on edge. And here’s the wild thing: most of us don’t even realize how deep into burnout we’ve gotten until our bodies shut down.

Think about it: every day you juggle thousands of decisions, from “What’s for dinner?” to managing family schedules, careers, social commitments, and digital overload. Our brains weren’t designed for this 24/7 flood of input. Yet, here we are—expected to handle it all with a smile.

Compare that to 60 years ago: a black-and-white TV, a single daily paper, and meal plans based on “meat of the day.” Simpler? Yes. Less overwhelming? Definitely.

Fast forward to today: social media, constant notifications, and a culture of doing more with less time have pushed us past our biological limits. And the effects are showing up in our nervous systems, hormones, and health.

That lingering fog, the irritability, the weight that won’t budge? It’s not in your head. It’s in your hormones.

Chronic stress triggers a cortisol rollercoaster that can derail your entire endocrine system. Over time, this shows up as:

• Fatigue and brain fog

• Irregular cycles and hormonal imbalances

• Poor sleep

• Skin and gut issues

• Immune dysfunction

• Weight gain and insulin resistance

• Mood swings or anxiety

Here’s the truth: you can’t fix chronic overwhelm by pushing harder, working out more, or “trying to be positive.” You need the right tools for the job—and that starts with data.

That’s why I love the DUTCH Hormone Test. It gives a detailed view of what’s actually happening in your system, so we can target your healing accurately. No more guessing. No more trying every supplement under the sun.

In the Female Hormone Solution Program, we walk you step-by-step through this process:

• Test your hormones (Dutch Test)

• Interpret your body’s stress and hormone story

• Build a personalized, science-backed plan to heal with meal guides and coaching

• Get ongoing support from me and my expert team

Most women wait until they’re absolutely fried before they reach out. I get it. We’re taught to just keep swimming. But if you haven’t had six months of calm, uneventful life in the last few years? It’s no wonder you feel stuck.

Your body is not broken. It just needs time, support, and the right conditions to heal. That’s what we do. We match the right tools to your situation.

Get on the waitlist now for the next round of the Female Hormone Solution Program. We only work with a limited number of women so we can give you the hands-on attention and results you deserve.

Click here to join the waitlist: https://drbethwestie.com/waitlist/

“That’s just part of being a woman.”
“You’re just getting older.”
“Maybe you’re overreacting.”
“It’s probably all in your head.”

Let’s stop right there.

Just because something is common doesn’t make it normal. Let’s break down the top five health issues that women experience far too often—and have been told to ignore.

Yes, your mood naturally shifts across your cycle—but when it becomes overwhelming, unpredictable, or makes you feel like you’ve lost control? That’s a red flag.

If you find yourself:

• Crying uncontrollably over small things

• Snapping in rage over everyday moments

• Feeling like your emotions are running your life
  
  

…it’s not just “PMS.” It’s a hormonal imbalance that needs support. In Eastern medicine, we look at liver health, stress pathways, and how your body detoxes hormones to bring this back into balance.

2. Bone-Deep Fatigue

You’re not just tired because you’re a mom. Or because you're getting older. Or because life is busy.

Constant fatigue is your body screaming for help.
I personally struggled with undiagnosed thyroid dysfunction after having my first baby—and doctors brushed it off. It took someone finally listening to discover I had a thyroid storm.

If you're always exhausted, it's time to stop pushing and start testing. Over-exercising with cortisol dysregulation? That only makes things worse.

3. Weight Gain That Doesn’t Make Sense

Hormonal shifts in perimenopause and menopause require lifestyle adjustments—but they don’t mean inevitable weight gain.

Changes in body composition should be met with support, not shame. That means:

• Updating how and when you eat

• Increasing protein and muscle support

• Understanding how hormones like insulin and estrogen affect your metabolism

If your weight is changing and nothing you do seems to help, it’s time to look deeper than calories in/calories out.

4. Sleep Disturbances That Disrupt Your Life

Struggling to fall asleep… or waking at 2am and staying awake until morning?

This isn’t just “stress.” Poor sleep affects everything from metabolism to detoxification, cognitive function, and weight regulation.

Your body releases its highest levels of natural human growth hormone between 10pm–2am. If you’re not sleeping deeply, your healing is stalling.

Sometimes just a simple tincture, nervous system support, or dietary shift can unlock better sleep and—believe it or not—weight loss too.

Heavy periods, skipped days, clotting, pain, spotting, disappearing and reappearing flow—these are not normal.

Your period is a vital sign—a direct reflection of your hormonal health, nutrient levels, stress patterns, and more. A cycle that shifts drastically in length or severity is a major signal that your system is out of balance.

A healthy cycle:

• Runs about 27–29 days, with a 1–2 day buffer

• Shouldn’t feel debilitating or unpredictable

• Offers feedback about your health over the past 3 months

Too many women are dismissed, gaslit, or told their symptoms are just a part of life. But being in pain, exhausted, anxious, or struggling with your body doesn't have to be your baseline.

With the Female Hormone Solution Program, we go beyond temporary fixes to create lasting change. We walk with you for 12 weeks to support your body, decode your symptoms, and help you feel like yourself again—stronger and better than ever.

And guess what? The waitlist is NOW OPEN.

Get the details here: https://drbethwestie.com/waitlist/

Here’s the truth most people don’t want to hear: the secret to balanced hormones isn’t in a miracle pill or trendy hack. It’s in the boring basics.

As a women’s health and hormone expert, I want to make sure you’re doing these three simple things consistently.

Prioritize Protein & Real Food

If you’re skipping meals, cutting carbs, or living off coffee and snacks, your hormones are running on empty. Your body needs steady fuel to support hormonal and metabolic functions.

• Aim for protein with every meal

• Avoid processed and sugary foods
  
  

• Eat consistently throughout the day
  
  

I don’t overthink it—sometimes I prep meals myself, and sometimes I grab healthy options from a local meal service. And I always have a backup in the fridge or freezer, because life happens. My kids have definitely eaten the lunch I was planning to save more times than I can count.

Get Serious About Sleep

Sleep is a hormonal reset button. If you are up late scrolling or surrounded by bright lights, your body struggles to regulate essential hormones like cortisol and melatonin.

• Wind down with dim lighting
  
  

• Read a real book (not a screen)
  
  

• Only use sleep support after you’ve established a good routine
  
  

Forget “go hard or go home.” Your nervous system doesn’t always want a 90-minute bootcamp. When I’m feeling fatigued or overwhelmed, I focus on:

• A 10–15 minute walk
  
  

• Stretching or restorative yoga
  
  

• Listening to my body and resting when I need it
  
  

Movement isn’t punishment—it’s a privilege.

The final layer to these basics:

• Seed Cycling
  A natural way to align with your cycle using food.
  → Download My Free Seed Cycling Guide
  
  

• Targeted Tinctures
  Like Estro Balance, Progesterone Balance, Adrenal Balance, and Sleep Support. These plant-based tools work best when I’m already doing the foundational work.
  
  

If you’ve been trying to make healthier changes, start here. Lay the foundation. Grab my Free Seed Cycling Guide and take the next step.

Click here to grab your free guide now

If you’ve ever wondered, “Is this perimenopause—or something else?”, you’re not alone. For many women, the symptoms can be confusing and frustrating. But here's the truth: perimenopause is a normal, natural phase—and it doesn’t have to feel like the end of the world.

Let’s clear the air. Common signs of perimenopause include irregular or skipping periods, hot flashes, night sweats, mood swings, anxiety, trouble sleeping, brain fog, joint pain, weight changes, low libido, and more. And stress can make any of these 10x worse!

That’s where cortisol comes in. Stress is a major driver behind many of the “classic” perimenopause symptoms. If your cortisol is off, your estrogen and progesterone will feel it too.

Perimenopause is like reverse puberty. It’s not a malfunction. It’s your body transitioning. And how you move through it depends on things like stress, sleep, movement, gut health, your environment—even your past habits and genetics.

So, what can you do? Start with the basics: get good sleep, manage stress, hydrate, get outside in the morning light, eat protein regularly, and move your body. These things work. And if you need support along the way, herbal tinctures can make a huge difference.

My go-to formulas:
Adrenal Balance for stress and mood: https://nutritionforyourhormones.com/products/adrenalbalance

Sleep Tincture for deep, non-groggy sleep: https://nutritionforyourhormones.com/products/sleep-support

Estro Balance and Progesterone Balance for cycle support: https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle

You don’t have to be 100% perfect to feel better—70–80% consistency is enough to start seeing real change. I’ve had women feel like themselves again by making small adjustments and using the right tools.

Curious about which tincture is right for you? Learn more: https://nutritionforyourhormones.com