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The Nutrient Dense Podcast: Daily Summaries Delivered
by Hannah Aylward
The go-to podcast for women who want to overcome their chronic digestive issues at the root cause level.Do you want to get rid of your chronic bloating and digestive issues?Are you sick of feeling exhausted, bloated, constipated and completely overwhelmed with what to do next with your health?Do you wish you had more time to really LIVE, without worrying about how your stomach is going to feel or if you'll spend the next hours spiraling about your health?There's a way to dig deeper and no longer live a life of managing your chronic health symptoms.Your body is always communicating with you. Your symptoms make sense. You just have to dig deeper than the traditional western approach.Hey, I'm Hannah Aylward, certified holistic health coach, functional gut health practitioner, and the Founder of HAN.Wanna learn how I did it?In this podcast, I will teach you how to:- Repair your gut & transform your digestion without living on restrictive diets- How to nourish your gut microbiome
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday1h 0m
Ep 75: The Epidemic of Low Progesterone Problem: Root Causes, Hidden Signs & How to Naturally Restore Balance
Low progesterone is one of the most common hormone patterns we see in women struggling with chronic digestive issues, burnout, thyroid dysfunction, inflammation, blood sugar imbalances, and chronic stress. But here's the truth: low progesterone is rarely the root problem. In this episode, I break down why progesterone is often a downstream symptom rather than the true cause. We'll dive into how stress, under-eating, poor gut health, blood sugar dysregulation, thyroid issues, and nervous system dysfunction can all contribute to low progesterone levels and hormone imbalances. You'll learn the key signs of low progesterone, why ovulation matters, how progesterone and estrogen work together, and practical ways to naturally support healthy hormone production from a root-cause perspective. Whether you're dealing with PMS, painful periods, fertility struggles, anxiety before your cycle, insomnia, spotting, or feeling like a completely different person during your luteal phase, this episode will help you understand what's really going on beneath the surface. WHAT YOU CAN EXPECT IN THIS EPISODE: Low progesterone is often a symptom of deeper dysfunction rather than the root cause itself. Progesterone is primarily produced after ovulation, making healthy ovulation essential for healthy progesterone levels. Chronic stress and nervous system dysregulation are among the most common drivers of low progesterone. Under-eating, low-calorie diets, inadequate carbohydrates, and nutrient deficiencies can impair ovulation and hormone production. Blood sugar instability increases cortisol production, which can negatively impact progesterone levels. Thyroid health and progesterone are deeply connected, and thyroid dysfunction can impair ovulation. Gut dysfunction and inflammation can contribute to hormone imbalances through poor nutrient absorption and impaired estrogen clearance. Many cases of "estrogen dominance" are actually low progesterone relative to estrogen. Supporting progesterone naturally requires addressing stress, nutrition, blood sugar, thyroid function, and gut health simultaneously. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 11 - Top 5 Tips for Balancing Your Blood Sugar Listen to Episode 70 - Are You Addicted to Stress Hormones? Listen to Episode 28 - How Your Gut Is Messing With Your Hormones: The Estrogen & Thyroid Connection CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- 1 weeks ago1h 11m
Ep 74: Muscle, Metabolism & Longevity with Ashleigh VanHouten
What if women stopped feeling like they need to be smaller… and instead focused on getting stronger? In this episode of the Nutrient Dense Podcast, I sit down with health coach, author, and podcast host, Ashleigh VanHouten, for a powerful conversation about muscle, metabolism, longevity, and redefining what fitness means for women. Together, we unpack the harmful messages many women receive about dieting, shrinking themselves, and chasing thinness—and explore why building strength may be one of the most important investments you can make in your long-term health. We'll also discuss protein intake, body composition, injury prevention, muscle loss with aging, the power of organ meats, nutrient density, and practical ways to fuel your body for energy, resilience, and longevity. WHAT YOU CAN EXPECT IN THIS EPISODE: Training to be strong is often far more empowering than training to be skinny. Muscle mass is critical for longevity, metabolic health, injury prevention, and healthy aging. Many women are under-consuming protein. Protein helps stabilize blood sugar, reduce cravings, improve satiety, and support hormone health. Confidence often comes from competency—not appearance. Strength training can improve bone density and help reduce the risk of osteoporosis and age-related muscle loss. Building muscle requires adequate protein, recovery, and progressive overload—you don't need to spend hours in the gym, and you don't need endless cardio. Organ meats are some of the most nutrient-dense foods available and can help support micronutrient status. Recovery is when muscle growth actually occurs, making sleep and recovery just as important as training. LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 67 - Why Cutting Out Gluten, Dairy, and Sugar Didn't Heal Your Gut Listen to Episode 39 - How to Eat for Optimal Fertility with Lily Nichols RDN CONNECT WITH HANNAH: Instagram | Website CONNECT WITH ASHLEIGH: Instagram | Website | Book: It Takes Guts If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- 2 weeks ago1h 7m
Ep 73: Mold, Gut Health & Toxins in Pets w/ Dr. Judy Morgan
In this episode of the Nutrient Dense Podcast, I sit down with integrative veterinarian Dr. Judy Morgan to explore the surprising parallels between human health and pet health. From gut health and microbiome balance to toxin exposure, mold illness, ultra-processed food, nervous system regulation, and chronic inflammation, this conversation dives deep into what it truly means to support our pets at the root-cause level. Dr. Judy shares how conventional veterinary medicine often focuses on symptom suppression, while holistic veterinary medicine looks at the entire picture: diet, environment, toxic load, lifestyle, stress, immune function, and more. You'll learn why ultra-processed pet food may be harming your animals, why gut health matters just as much for animals as it does for humans, natural approaches to supporting your pet's immunity, detoxification, longevity, and overall wellness, and more! WHAT YOU CAN EXPECT IN THIS EPISODE: Holistic veterinary medicine focuses on identifying and addressing root causes, not just suppressing symptoms Many chronic pet conditions (itching, GI issues, allergies, arthritis) are tied to inflammation and toxic burden Ultra-processed kibble can negatively impact gut health, hydration, immune function, and longevity in pets Cats are obligate carnivores and thrive on high-moisture, minimally processed diets Flea and tick medications are neurotoxins and may contribute to toxic load in pets and households Mold exposure and environmental toxins impact pets similarly to humans Gut health and the gut-brain axis exist in animals too — affecting mood, anxiety, behavior, and immune health Fresh foods like eggs, sardines, bone broth, berries, and mushrooms can significantly support pet health Circadian rhythm, movement, enrichment, and sunlight matter for animals too Lab testing such as microbiome testing, vitamin D, mineral analysis, and stool testing can provide valuable insight into pet health LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 71 - Q&A with Hannah: SIBO, GLP-1s, Low Progesterone, Histamine Issues, and More! Listen to Episode 62 - The Hidden Gut Disruptor: How Mold Exposure Impacts Your Digestion, Gut Microbiome & Histamine CONNECT WITH HANNAH: Instagram | Website CONNECT WITH DR. JUDY: Instagram | Website | Use code NUTRIENT50 for 50% off Dr. Judy author
- 3 weeks ago37 min
Ep 72: The Migrating Motor Complex (MMC) — Your Gut's Natural Cleaning Cycle
In this episode of the Nutrient Dense Podcast, Hannah Aylward breaks down one of the most overlooked systems in gut health: the Migrating Motor Complex (MMC). If you struggle with chronic bloating, constipation, gas, reflux, recurring SIBO, or food sensitivities, this episode explains why your gut's natural "self-cleaning mechanism" may not be functioning properly — and how that can contribute to bacterial overgrowth and digestive dysfunction. Hannah dives into how the MMC works, why meal spacing and circadian rhythm matter, how chronic stress impacts gut motility, and the hidden reasons many people relapse after SIBO treatment. She also shares practical strategies to naturally support your gut motility, reduce bloating, improve bowel movements, and optimize digestion without falling into restrictive diet culture. WHAT YOU CAN EXPECT IN THIS EPISODE: What the Migrating Motor Complex (MMC) actually is and why it acts like your gut's internal "cleaning wave" How impaired MMC function contributes to SIBO, bloating, constipation, reflux, and food sensitivities Why chronic grazing and constant snacking can disrupt gut motility The connection between stress, nervous system dysregulation, and slowed digestion Why recurring SIBO often comes back if underlying motility issues are never addressed The role circadian rhythm plays in digestive health and bacterial balance Why shift workers and nurses often struggle with gut dysfunction How under-eating and poor meal timing negatively impact gut health Hannah's recommendations for meal spacing and overnight fasting Simple strategies to naturally support gut motility The connection between hypothyroidism and constipation Why gut healing requires both deeper interventions AND supporting the body's natural self-cleaning mechanisms LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 15 - Bloating, Food Sensitivities, and Fatigue: Is SIBO the Culprit? Listen to Episode 24 - Low Stomach Acid: A Hidden Cause of Chronic Bloating & Digestive Issues Listen to Episode 28 - How Your Gut Is Messing With Your Hormones: The Estrogen & Thyroid Connection CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
- 4 weeks ago47 min
Ep 71: Q&A with Hannah: SIBO, GLP-1s, Low Progesterone, Histamine Issues, and More!
In this Q&A-style episode of the Nutrient Dense Podcast, I answer listener-submitted questions on some of the most common (and misunderstood) gut and hormone concerns I see in practice. Hannah dives into what to actually eat while treating SIBO, why food alone won't fix bacterial overgrowth, and the deeper root causes behind chronic bloating, IBS, low stomach acid, histamine flares, and low progesterone. She also shares her perspective on GLP-1 medications and gut health, explains why chronic stress and nervous system dysregulation are often at the root of hormone imbalance and digestive dysfunction, and gives practical strategies to support better sleep, cortisol regulation, gut motility, and detoxification. If you've been feeling reactive to foods, chronically stressed, exhausted, bloated, inflamed, or like your body just isn't functioning the way it should — this episode is packed with foundational education and actionable takeaways. WHAT YOU CAN EXPECT IN THIS EPISODE: SIBO is not just a food issue — it's often rooted in impaired gut motility and digestive dysfunction. Constant snacking and grazing can disrupt the migrating motor complex (MMC), increasing susceptibility to bacterial overgrowth. Ginger, bitter foods, and proper meal spacing can naturally support gut motility. The low FODMAP diet may provide temporary relief, but it does not address root causes. GLP-1 medications may negatively impact gut motility, gastric emptying, bile flow, and digestive function in some individuals. Mold illness can contribute to histamine issues, facial puffiness, inflammation, high cortisol, and gut dysfunction. Lymphatic drainage support is critical during mold detoxification. Chronic stress and HPA axis dysregulation are major contributors to low progesterone and hormone imbalance. Morning sunlight exposure and reducing blue light at night can significantly improve cortisol rhythm and sleep quality. There is no "one supplement" for IBS — the root cause must be identified and addressed individually. Magnesium glycinate is one of the most broadly supportive nutrients for stress, digestion, nervous system health, and constipation support. Low stomach acid often signals deeper dysfunction like infections, mold exposure, or chronic stress. LINKS: Book a strategy call with Hannah HERE Join us in my gut healing group program, Healin' Guts + Shakin' Butts before doors close on 5/7! Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 15 - Bloating, Food Sensitivities, and Fatigue: Is SIBO the Culprit? Listen to Episode 24 - Low Stomach Acid: A Hidden Cause of Chronic Bloating & Digestive Issues Listen to Episode 62 - The Hidden Gut Disruptor: How Mold Exposure Impacts Your Digestion, Gut
- May 4, 20261h 23m
Ep 70: Are You Addicted to Stress Hormones?
You're not addicted to stress. You're addicted to how it makes you feel. In this episode, I break down one of the most overlooked patterns keeping women stuck in burnout, gut issues, and hormonal chaos: the addiction to stress hormones. If you feel like you: Thrive under pressure Can't relax even when you're exhausted Crash the second life slows down Or feel anxious when things are calm… This isn't a personality trait. It's a conditioned nervous system response. Inside this episode, I walk you through: What's actually happening in your body when you're "running on cortisol" Why your nervous system starts to feel safe in chaos How this pattern directly impacts your gut, hormones, and energy And the exact steps to start rewiring your body out of survival mode Because healing your gut isn't just about food and supplements…It's about teaching your body that it's finally safe to slow down. WHAT YOU CAN EXPECT IN THIS EPISODE: You're not addicted to stress—you're addicted to the chemical state it creates The nervous system will always choose what feels familiar—even if it's harmful Many high-performing women are conditioned to feel safe in chaos Chronic stress rewires your body at a physiological level (HPA axis dysregulation) "Tired but wired" is one of the clearest signs of cortisol imbalance Gut issues are often downstream of chronic stress patterns Burnout is not random—it's the result of long-term stress hormone dependency Healing requires both: Physical support (nutrition, minerals, sleep) Nervous system rewiring You don't need to eliminate stress—you need to build safety in your body Small, consistent regulation practices are what actually create change LINKS: Book a strategy call with Hannah HERE Join us in my gut healing group program, Healin' Guts + Shakin' Butts before doors close on 5/7! Take the Gut Health Root Cause Quiz for free! Listen to Episode 6 - Q&A with Team HAN: SIBO, mold toxicity, histamine overload & more Listen to Episode 37 - Client Case Study: From IBS, Bloating + Food Sensitivities to Pain-free Digestion & Tolerating More Foods Listen to Episode 66 - The Most Overlooked Causes of Chronic Digestive Issues CONNECT WITH HANNAH: Instagram | <a href="https:
- Apr 24, 202640 min
Ep 69: How She Went From IBS, Bloating, Constipation, and Elevated Thyroid Antibodies to Bloat-Free, Regular BMs and Dropping Thyroid Antibodies 500 Points
If you've been told "it's just IBS"… but you're still dealing with bloating, constipation, diarrhea, food sensitivities, fatigue, and Hashimoto's symptoms — this episode is for you. In this client case study episode, I'm breaking down exactly how we helped one of our clients go from 10 years of chronic digestive issues to feeling like a completely different person in just four months. She came to us with: → constipation + overflow diarrhea → reacting to almost every food → chronic bloating → low iron + low vitamin D → elevated thyroid antibodies → fatigue, weight gain, and constant frustration By the end of working together: - daily bowel movements - no more bloating - food freedom - significantly more energy - thyroid antibodies dropped by over 500 points This is what happens when you stop treating symptoms… and start addressing the true root cause. WHAT YOU CAN EXPECT IN THIS EPISODE: Why IBS is often just a label — not a real root cause answer How Hashimoto's and hypothyroidism are deeply connected to gut health Why low stomach acid can lead to bloating, constipation, and nutrient deficiencies The connection between bile flow, liver health, and thyroid function Why food sensitivities are often a digestive function issue — not a food issue How chronic stress and cortisol dysregulation suppress digestion Why random supplements and elimination diets often fail The 4-phase process we use to restore gut health at the root cause level LINKS: Save your seat for my FREE 3 Phase Good Gut Formula Masterclass on 4/29! Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 6 - Q&A with Team HAN: SIBO, mold toxicity, histamine overload & more Listen to Episode 37 - Client Case Study: From IBS, Bloating + Food Sensitivities to Pain-free Digestion & Tolerating More Foods Listen to Episode 66 - The Most Overlooked Causes of Chronic Digestive Issues CONNECT WITH HANNAH: Instagram | Website </st
- Apr 16, 202647 min
Ep 68: The 9 Hidden Causes of Chronic Constipation (& why more fiber hasn't worked)
Constipated regardless of how healthy you eat? Staying hydrated, eating fiber, but still struggling to have regular bowel movements? You don't have a laxative deficiency. It's time to dig deeper. Constipation is NOT just a fiber issue. In this training-style episode, I'm walking you through the true root causes of chronic constipation - the ones that most conventional approaches completely miss. We're diving into digestion, gut microbiome imbalances, nervous system regulation, thyroid health, and more so you can finally understand why your body isn't moving the way it should. WHAT YOU CAN EXPECT IN THIS EPISODE: What a healthy bowel movement actually looks like Why fiber, laxatives, and hydration often don't fix the issue The connection between constipation, hormones, acne, and toxin buildup Why you may feel worse adding more fiber The role of digestion, gut bacteria, and motility in regularity Why traveling can trigger constipation (and how to fix it) How multiple root causes often overlap (it's rarely just one thing) LINKS: Book a strategy call with Hannah HERE Take the Gut Health Root Cause Quiz for free! Equip Protein: use the code hannahaylwardhhc for 15% off Listen to Episode 24 - Low Stomach Acid: A Hidden Cause of Chronic Bloating & Digestive Issues Listen to Episode 25 - Is Nervous System Dysregulation Causing Chronic Gut Issues w/ Jessica Maguire Listen to Episode 7 - Common Gut Imbalances: SIBO, Candida Overgrowth, Dysbiosis, IBS & More CONNECT WITH HANNAH: Instagram | Website If you found this episode valuable, share it with a friend and leave us a rating/review! Thank you for listening ✨
About The Nutrient Dense Podcast
The go-to podcast for women who want to overcome their chronic digestive issues at the root cause level.Do you want to get rid of your chronic bloating and digestive issues?Are you sick of feeling exhausted, bloated, constipated and completely overwhelmed with what to do next with your health?Do you wish you had more time to really LIVE, without worrying about how your stomach is going to feel or if you'll spend the next hours spiraling about your health?There's a way to dig deeper and no longer live a life of managing your chronic health symptoms.Your body is always communicating with you. Your symptoms make sense. You just have to dig deeper than the traditional western approach.Hey, I'm Hannah Aylward, certified holistic health coach, functional gut health practitioner, and the Founder of HAN.Wanna learn how I did it?In this podcast, I will teach you how to:- Repair your gut & transform your digestion without living on restrictive diets- How to nourish your gut microbiome
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