If you’ve ever been told that gluten is the problem, dairy is causing inflammation, sugar is wrecking your hormones, or you need to eliminate a growing list of foods to “heal your gut”…you’re definitely not alone.

But how do you know when food really is contributing to your symptoms—and when you’ve fallen into the very common trap of restricting more and more foods in an attempt to feel better?

In this HER+ Expert Roundtable, we’re taking a closer look at the complicated relationship between food, digestion, gut health, stress, mood, and hormones. We’ll unpack what food sensitivity testing can—and can’t—tell you, why long elimination lists can sometimes do more harm than good, and why an evidence-informed approach doesn’t have to mean giving up everything you love to eat.

We’ll also talk about the importance of dietary variety, individualized care, temporary elimination when appropriate, and finding healthcare providers who listen to your symptoms without adding more guilt or fear around food.

Because your body deserves curiosity—not a constantly shrinking list of “safe” foods.

1. What food sensitivity testing can actually tell you.We break down the difference between food allergies, IgG testing, and true food-related reactions—and why some commercial tests can lead to unnecessary restriction.

2. How to tell the difference between targeted food changes and diet culture.Learn why eliminating a food for a specific, evidence-based reason is very different from labeling foods as “good,” “bad,” or something you need to avoid to be healthy.

3. Why gut health is about more than what’s on your plate.We explore how digestion, stress, the microbiome, hormones, mood, and individual tolerance can all play a role—and why supporting your body may involve much more than eliminating foods.

This is a conversation about eating with more information, less fear, and a whole lot less shame.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Dr. Elizabeth Sierakowski MD, ABFM, ABOIM, ABAARM, triple board certified in family medicine, integrative medicine, and functional medicine, Essential Health

• Katherine Rose, Integrative Health Practitioner, Personal Trainer - Reclaimable

• Annie Penrose, M.Ed, RD, LDN, Nutrition Therapist - Lutz, Alexander & Associates

• Taruja Borker, Ayurvedic Wellness Advisor, Educator, Yoga Instructor - Good Gut Alchemy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

Bloating. Constipation. Stomach discomfort. When your digestion feels off, it’s easy to point the finger at the last thing you ate—or decide that a certain food must be the problem.

But what if there’s more to the story?

In this HER+ Expert Roundtable, we’re taking a closer look at the many factors that can influence digestive symptoms in women, from hydration, fiber, stress, meal timing, and adequate nutrition to hormones, gut health, and the body’s natural rhythms.

Our experts unpack why restrictive eating and skipping meals may sometimes make digestive issues worse, how consistency can support the body’s natural digestive processes, and why symptoms aren’t always a sign that you need to eliminate another food from your diet.

We’ll also talk about when digestive symptoms may warrant a deeper conversation with a healthcare provider—and why persistent or significant changes shouldn’t simply be managed by changing what you eat.

In this episode, you’ll learn:

• What to consider before blaming a food for bloating, constipation, or other digestive symptoms—including hydration, fiber, stress, meal timing, and overall nutrition.

• How under-fueling, skipped meals, and restrictive eating can affect digestion and why your body needs consistent nourishment to support healthy digestive function.

• Why gut health, hormones, lifestyle, and your body’s natural rhythms are all connected—and when digestive symptoms may be a reason to seek professional support.

Because digestive health isn't always as simple as “What did I eat?” Sometimes, the better question is: “What else is my body trying to tell me?”

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Dr. Elizabeth Sierakowski MD, ABFM, ABOIM, ABAARM, triple board certified in family medicine, integrative medicine, and functional medicine, Essential Health

• Katherine Rose, Integrative Health Practitioner, Personal Trainer - Reclaimable

• Annie Penrose, M.Ed, RD, LDN, Nutrition Therapist - Lutz, Alexander & Associates

• Taruja Borker, Ayurvedic Wellness Advisor, Educator, Yoga Instructor - Good Gut Alchemy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

What does your gut have to do with your mood, energy, stress, and hormones? A lot more than you might think.

In this HER+ Expert Roundtable, we’re unpacking the fascinating connection between the gut, brain, and hormones, and why what’s happening in your digestive system can show up in ways you might not expect. From bloating and constipation to brain fog, mood changes, hormone metabolism, and stress, your gut is constantly communicating with the rest of your body.

Our experts explore how digestion influences hormone clearance, why gut bacteria diversity matters, how estrogen and progesterone interact with the digestive system, and why your nervous system plays such an important role in how well you digest and absorb nutrients.

We’ll also look beyond food and digestion to explore the connection between digesting what we eat and processing what we feel, including how stress and emotions can influence the gut and, in turn, how the gut can influence our emotional well-being.

In this episode, you’ll learn:

• How your gut, hormones, and brain communicate—and why that connection matters for mood, energy, and stress.

• Why gut bacteria diversity and regular digestion can play an important role in hormone metabolism, particularly estrogen clearance.

• How stress, the nervous system, and digestive health work together—and why supporting your “rest and digest” state may matter more than you realize.

If you’ve ever wondered why digestive issues seem to show up alongside hormonal or emotional changes, this conversation will help you start connecting the dots—and understanding that your symptoms may be telling you more than you think.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Dr. Elizabeth Sierakowski MD, ABFM, ABOIM, ABAARM, triple board certified in family medicine, integrative medicine, and functional medicine, Essential Health

• Katherine Rose, Integrative Health Practitioner, Personal Trainer - Reclaimable

• Annie Penrose, M.Ed, RD, LDN, Nutrition Therapist - Lutz, Alexander & Associates

• Taruja Borker, Ayurvedic Wellness Advisor, Educator, Yoga Instructor - Good Gut Alchemy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

Mood swings. More privacy. Changing friendships. Bigger emotions. Pushing boundaries. So much of adolescence can feel confusing, and as a parent, it can be hard to know what’s simply part of growing up and what might be a sign that your tween or teen needs additional support.

In this final episode of our Tweens & Teens series, we bring together HER+ Experts to unpack that very question: How can parents tell the difference between normal adolescent development and signs that their child may need additional support?

You’ll hear practical guidance for recognizing when something feels “off,” including how to look beyond a single bad day and pay attention to patterns, changes, duration, intensity, and impairment. We talk about everything from executive functioning and sensory needs to anxiety, confidence, friendships, school struggles, and changes in mood or daily functioning.

Most importantly, this conversation is a reminder that you don’t have to wait for a diagnosis to start supporting your child. Trusting your gut, getting curious instead of critical, tracking what you’re noticing, and seeking help early can make a meaningful difference, for your child and for you.

• How to recognize the difference between typical teen behavior and a potential red flag by looking at change, duration, impairment, and intensity.

• What signs may indicate your child is struggling beneath the surface, including shrinking confidence, avoidance, withdrawal, changes in school functioning, sleep, appetite, relationships, or self-care.

• What you can do before you have all the answers, including how to track patterns, adjust your approach, seek support, and start using strategies that meet your child where they are.

If you’ve ever wondered, “Is this just a phase, or should I be concerned?” This episode will help you feel more informed, less reactive, and more confident about what to do next.

Because you know your child better than anyone—and you don’t have to figure it all out alone.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Jill Triana MS, LCMHCS, Licensed Professional Counselor, Centerline Counseling

• Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life

• Cassandra Pickett, LMFT, Certified Clini-Coach®, Licensed Marriage and Family Therapist and Coach, Girl You Good?

• Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy

Episode Notes and Resources:

Dr. Becky Kennedy - https://www.goodinside.com/

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

We all want to raise kids who can confidently navigate the world on their own, but independence doesn’t happen overnight when they turn 18. It’s built through years of practice, responsibility, problem-solving, and learning how to handle the messy moments along the way.

In this HER+ Expert Roundtable, we’re talking about the practical life skills tweens and teens need to develop before they leave the nest. From managing money, time, food, and daily responsibilities to understanding their own strengths, regulating their emotions, and learning how to repair relationships, our experts unpack what it really looks like to raise capable, confident, independent adults.

We’ll also explore the unique challenges neurodivergent kids may face when developing these skills, and why sometimes the key isn’t expecting them to do things our way, but learning how to work with their brains instead of against them.

Most importantly, this conversation reminds parents that our job isn’t to fix every problem or prevent every struggle. It’s to create opportunities for our kids to practice, make mistakes, problem-solve, recover, and discover what they’re capable of.

• Which essential life skills tweens and teens need to start practicing now—from money and time management to responsibility, healthy choices, problem-solving, and relationship repair.

• How to build emotional resilience and independence without constantly stepping in to fix things, including what to do when your child is dysregulated.

• How to support neurodivergent kids in developing independence by understanding their unique strengths, learning styles, motivations, and the “why” behind everyday expectations.

Because raising independent adults isn’t about doing everything for our kids—or expecting them to figure it all out alone. It’s about giving them the skills, support, and opportunities to become the people they’re capable of becoming.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Jill Triana MS, LCMHCS, Licensed Professional Counselor, Centerline Counseling

• Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life

• Cassandra Pickett, LMFT, Certified Clini-Coach®, Licensed Marriage and Family Therapist and Coach, Girl You Good?

• Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy

Episode Notes and Resources:

Brittni Winslow’s course: Smoother Days - https://thetherapeuticedge.thinkific.com/products/courses/smoother-days

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

As parents, it's easy to react to eye rolls, emotional outbursts, withdrawal, or defiance. But what if those behaviors are simply the tip of the iceberg?

In this insightful HER+ Roundtable, a panel of parenting and health experts explores the hidden factors that often drive tween and teen behavior. From executive functioning challenges and ADHD to hormones, sleep, nutrition, emotional regulation, and the developmental changes happening inside the teenage brain, this conversation will help you move beyond frustration and toward understanding.

Rather than focusing on correcting behavior, you'll learn why curiosity, empathy, and connection are often the most powerful parenting tools. Whether you're navigating daily conflicts or simply want to better understand your child, this episode offers practical, compassionate strategies that will help you create a safer, more supportive relationship during one of parenting's most challenging seasons.

• Why behavior is communication—and the hidden emotional, physical, and developmental factors that may be driving what you're seeing.

• The foundational needs every parent should evaluate first, including sleep, nutrition, movement, screen time, and connection, before assuming something is "wrong."

• How to respond with curiosity instead of judgment to build trust, strengthen communication, and support your tween or teen through difficult moments.

If you've ever found yourself wondering, "Why are they acting like this?" This conversation will help you ask an even better question—and discover answers that can transform the way you parent.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Jill Triana MS, LCMHCS, Licensed Professional Counselor, Centerline Counseling

• Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life

• Cassandra Pickett, LMFT, Certified Clini-Coach®, Licensed Marriage and Family Therapist and Coach, Girl You Good?

• Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

As our children grow, parenting asks us to grow right alongside them. The strategies that worked when they were little often don't work the same way with tweens and teens—and that's not a sign you're doing it wrong. It's a sign that your relationship is evolving.

In this HER+ Expert Roundtable, we explore what healthy connection really looks like as children become more independent. Our panel discusses how to remain a safe, trusted presence without hovering, rescuing, or controlling. From understanding executive functioning and sensory needs to shifting from manager to trusted guide, this conversation offers practical ways to strengthen your relationship while honoring your child's growing autonomy.

You'll also hear why modeling self-care may be one of the most powerful parenting tools you have and how simple practices—like discovering your teen's love language—can open new doors for connection.

In this episode you'll learn:• Why parenting tweens and teens requires a shift from directing to guiding.• How understanding executive functioning and sensory needs can improve communication and reduce conflict.• Practical ways to stay deeply connected while giving your child the independence they need to thrive.

If you've ever wondered, "How do I stay close without holding on too tightly?" this conversation is for you.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Jill Triana MS, LCMHCS, Licensed Professional Counselor, Centerline Counseling

• Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life

• Cassandra Pickett, LMFT, Certified Clini-Coach®, Licensed Marriage and Family Therapist and Coach, Girl You Good?

• Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Love Languages Quiz: https://5lovelanguages.com/quizzes/love-language

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278

The tween and teen years can leave even the most confident parents wondering if they're getting it right. As kids experience rapid emotional, social, physical, and neurological changes, the parenting strategies that worked before often need to evolve too.

In this HER+ Roundtable, our panel of experts explores why adolescence is a season of healthy separation—not rejection—and how parents can support their children without trying to solve every problem. From understanding executive functioning and hormonal changes to learning how curiosity builds trust, this conversation is full of practical encouragement for parents navigating these complex years.

You'll discover why becoming a calm, supportive presence may be more impactful than having all the right answers, and how shifting your mindset can strengthen your relationship with your tween or teen for years to come.

Whether you're parenting a tween, a teenager, or preparing for what's ahead, this episode will leave you feeling more confident, connected, and hopeful.

In this episode, you'll learn:

• Why so many tween and teen behaviors are signs of healthy development—not parenting failure.

• How curiosity, listening, and emotional regulation can strengthen trust and communication.

• Practical ways to stay deeply connected while giving your child the space they need to grow into themselves.

🎧 Tune in and explore more expert resources inside the HER+ Health Collective community.

Featured HER+ Experts:

• Jill Triana MS, LCMHCS, Licensed Professional Counselor, Centerline Counseling

• Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life

• Cassandra Pickett, LMFT, Certified Clini-Coach®, Licensed Marriage and Family Therapist and Coach, Girl You Good?

• Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER+ You Tube Channel - https://www.youtube.com/@herhealthcollective4278