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The Gut Health and Hormone Connection You Need to Know · Cortisol Coach

• 0:03
  Welcome to the Cortisol Coach Podcast. If you're exhausted, gaining weight,
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  losing your hair, your anxiety is through the roof, or the depression and emotional
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  overwhelm have completely consumed your life, or maybe you're not showing up
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  as the wife and mom you want to be.
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  You've spent years never feeling good enough, taking care of everyone else while
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  you quietly fell apart, and your body has been keeping score of every single bit of it.
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  The chronic stress, hormonal shifts, perimenopause, menopause,
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  whatever season you're in, cortisol is making all of it worse.
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  And until you heal the root, nothing changes. But this show here is about to change that.
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  I'm your host, Christine Marie, Holy Spirit-led Biblical Mindset Coach,
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  and I have helped thousands of women heal their hormones and cortisol levels.
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  Every week, I bring you leading experts, doctors, and coaches who will help
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  you heal your body, mind, emotions, and your spirit so that you can step into
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  every kingdom purpose that God has planned for your life.
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  So go grab your cup of coffee and let's jump in.
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  My guest today is Stephanie Crabtree. She's a registered dietitian with over
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  15 years of clinical experience, including a background in oncology nutrition,
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  and she now has a thriving private practice.
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  But what makes Stephanie's story so compelling is that she did not only just
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  study this from the outside.
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  She lived this on the inside. After her third child, she struggled with bloating
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  for over a year and had no answers.
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  She had sleep issues, low energy, and she felt like she truly did not recognize herself anymore.
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  And then her doctor wanted to put her on a statin, even though she was eating
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  well and staying active.
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  So instead of just accepting that answer.
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  She went to look for another one, and what she found changed everything,
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  and it eventually led her to leaving that hospital job, moving her family across
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  the country, and stepping into a completely new mission, which was helping women
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  heal their bodies through food,
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  root cause medicine, and the way God actually designed us to thrive.
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  Stephanie believes that food is medicine. She also believes that prevention
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  is the most powerful tool we have, and she believes that true nourishment should
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  never feel like deprivation.
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  That food is meant to be both delicious and deeply healing.
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  She also has a free gut health checklist for you today, which she's going to
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  tell us more about at the end of today's episode.
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  And trust me, you're going to want it.
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  Stephanie, I'm so excited to welcome you to the Cortisol Coach Podcast.
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  Thank you so much. I am just so honored to be here. I just want to dig in.
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  So tell us more about you.
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  Tell us more about your story. what led you here?
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  Yeah so I became I knew I wanted to become a dietitian in sixth grade honestly
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  it was something that I just feel like the Lord put onto my heart I wanted to
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  help people nourish themselves my parents went through a massive weight loss
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  program back then and my dad I remember my dad saying that the dietitian was
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  the one who helped him the most and I was thinking to myself wow,
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  What if I could help people the same way like my parents have been helped?
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  And so I did. I got my bachelor's degree.
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  I got my master's degree. I did an internship. And then I went into the clinical
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  space. You know, I worked for the Veterans Hospital for a very long time. I was in the ICU.
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  I was in a neuro ICU for a while, a cardiac ICU. And then I got into oncology.
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  And I spent a lot of time in oncology. I really found that I was helping people,
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  you know, get through their treatment and things of that nature.
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  Then I started having kids and my
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  body started changing and the hospital environment also started changing.
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  You know, this is around all the craziness of COVID and such.
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  And I just started to really realize that all these major chronic diseases that
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  a lot of the patients were dealing with were cardiac or metabolic related,
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  were health and lifestyle related.
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  And I just thought I had this like spark from the Lord that was like,
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  you're you're released from this clinical job.
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  And I want you to work on prevention and really helping people understand that
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  their lifestyle choices make a huge difference.
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  And then this collided with my own kind of health journey of having this bloating.
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  I was super into intermittent fasting and it was actually ruining my hormones,
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  which I didn't know at the time. I was having a hard time sleeping.
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  I couldn't lose the weight.
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  And I was like, I'm a dietician. I should know how to figure this out.
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  Which led me to functional medicine. And so when I found functional medicine
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  and the doctor was like, let's do, you know, more comprehensive blood work and
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  let's consider a cortisol test and a stool test and all these other things.
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  I was like, this is what I want to do.
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  This is what I meant to do is to really help women get to the bottom of their
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  problems and not just slap a bandaid on it. But really, OK, how is your sleep?
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  How is your activity level? What is your eating like?
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  And then, yeah, supplements for sure. But how do we just really holistically
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  look at the big picture to help women really thrive?
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  I love that you said all the things that you did. For me, it was an eight-year-long journey.
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  And of course, it started in childhood. I feel like everything traces back to our childhood.
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  It was the chronic stress. It was the type A, overachiever, oldest daughter.
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  All the perfect setup for a full body crash.
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  And then it was the 10 years of foster care and all the children because,
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  right, because we're overachievers, we're high performers. We can't just do it small.
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  We've got to go all the way out. So it truly was. I went and I saw naturopathic
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  doctors and then I did do the food sensitivity testing.
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  And now I eat a very specific diet that is aligned with what actually works
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  best for my body. because there were a lot of people who were saying,
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  go carnivore, go keto, go intermittent fasting.
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  There's so many options for us out there. And especially women,
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  maybe like me, who wanted to be in the best health because it's not just our physical body.
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  It's our emotional state that impacts our children, which impacts generations ahead of us.
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  So it was truly, I love your whole entire holistic approach.
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  And I love that you're so educated and can help a woman step into this.
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  So tell me if you were to meet with a woman who's 40, she's struggling maybe just as bad as I was.
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  What would be your first line of let's try this? Where would you go? Yeah.
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  So when I work with women, I always want to see what are they doing right now?
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  What are they eating? What is their bedtime?
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  What is their routine kind of look like their day to day? Because my approach
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  is truly let's figure out the small little things that we can incorporate and
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  change to try to move the needle first.
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  I'm not someone who's going to jump into, let's do, you know,
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  20 different functional medicine tests that are going to cost $10,000 and like do that.
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  Like, let's first focus on the lifestyle piece. What are you eating?
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  What is your circadian rhythm like? Your sleep-wake structure?
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  How are you drinking? What fluids are you drinking throughout the day?
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  Are you pooping every day?
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  And how can we kind of optimize some of those first? And then if we're,
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  if I'm seeing maybe some red flags or some other issues, I'm like,
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  okay, maybe we should do a functional stool test.
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  Maybe we should do a food sensitivity test. If someone comes to me and they're
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  just like, I can't poop, I'm bloated all the time, I'm really,
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  really, really struggling, it's like, OK, maybe we should start with testing.
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  But I do like to offer just that lifestyle piece as well, because we know that
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  there is such a significant gut connection to everything.
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  There's a gut-brain connection, there's a gut-skin connection,
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  there's gut everything. So the gut is kind of the starting point.
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  And so what we put into our mouths, every single thing we put into our mouths
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  is going to affect our gut health and then even our stress levels, too.
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  So I want to help women optimize those things and see what can we do to move
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  the needle and align their daily rhythms, the things they do every single day,
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  because that's how you truly change lifestyle.
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  You don't change a lifestyle by doing a major overhaul. Typically,
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  some people do great with major life overhauls.
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  But for the most part, what I've seen is like, let's change two things this
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  week and see how that goes.
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  Or maybe let's change one thing this week and see how it goes to really reduce that overwhelm piece.
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  I love that. Well, and for me, when you're a busy mom...
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  You're looking for quick solutions and sometimes meal prep can be a little challenging.
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  So I was looking at like protein bars or protein drinks. And what I realized
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  is there's so much in those that should never go in your body.
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  That causes all kinds of gut health issues and your gut is truly your second brain.
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  So what would you what kind of tips as far as like the gut brain connection
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  or gut health or what can you share with us about that?
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  Yeah. So I love what you said there because, you know, a lot of times we're
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  told, look at the ingredient label or look at the nutrition facts label and
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  look for how many calories, how many grams protein, how many grams fiber.
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  And honestly, I throw that out the window.
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  I don't so much care what's on that little nutrition facts label.
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  What I want to know is what are the ingredients? So I'm teaching women,
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  look at the ingredients. What is in there?
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  What is actually, what is that product actually made out of?
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  Because the ingredients are listed by weight. So the first ingredient in the
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  list is going to be most prevalent and then following by the.
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  One at the bottom is the least prevalent. However, it's still there.
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  So we just want to think critically about what are these ingredients?
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  First of all, do I recognize them as food, number one? And then number two,
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  how many ingredients are in this?
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  You know, is it something that's really simple food where there's a couple ingredients?
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  Or is it a laundry list of like 20 different things that I don't even have a clue what these are?
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  And if that's something that you're eating all the time, then we need to find a different solution.
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  So if you have that product every once in a while, it might not be a big deal.
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  But that repetitive nature of kind of your daily, every day you do a protein
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  bar and every day you do a protein shake and you're just kind of compounding,
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  that is where we can get into trouble with the gut and just your gut is used to those foods.
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  And so the gut bacteria see those foods and certain strains will proliferate
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  on things like sugars and sugar alcohols and additives, you know,
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  aspartame, things of that nature.
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  And we want to shift the gut microbiome to more of a whole food environment.
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  So when you eat whole foods, the gut bacteria that are more anti-inflammatory,
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  the butyrate producers, those are short chain fatty acids that are anti-inflammatory.
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  Those are going to increase.
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  And that's when we eat things like beans and kale and quinoa and just those
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  whole foods that don't have really a nutrition fact label, right?
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  So I'm always like, what is someone doing at baseline and how can we make those
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  changes to get more real whole foods into their diet?
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  It is a little bit more of a thoughtful approach. And it has been,
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  I have had to be more intentional.
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  You know, if I'm making a chicken patty, I make like five extra and then I put
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  them in the fridge and then it's easy grab and put it in the pan and warm it
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  up, add it on top of leafy greens.
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  I try and have leafy greens in every single meal. And so it's just making those intentional changes.
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  But I've noticed such a big difference in my body. I just got my.
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  Inflammation markers test back and it's at 0.2. Amazing.
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  Which is basically nothing. And I think that's one of the biggest problems is
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  that inflammation piece in our bodies is causing so many other issues that I
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  think women aren't even aware of.
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  What are some of the diagnoses that women are coming to you with?
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  Great question. So I've had a lot of women with either PCOS or some kind of
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  insulin dysregulation, maybe it's prediabetes or diabetes. I've had a few with hypertension.
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  We've had some that really struggle with anxiety, kind of some mental health
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  pieces, or there may be wanting to get off medication and seeing if they can
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  do that in a healthful manner, you know, with their provider,
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  plus with nutrition, working together, because every body is different.
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  And, you know, what we always want to try to help, I personally want to help
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  women do things naturally as naturally as possible, but I'm not anti-medicine at all.
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  And I know that there's a time and a place for allopathic care.
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  And so I love being able to work alongside women and just help them through
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  whatever their goals are.
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  And honestly, you know, my heart is that women can feel better so that they
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  can do the purpose and the calling that the Lord has put out for them.
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  Because I have worked with women where they just are so tired and they just
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  have no energy to maybe even read their Bible or be part of a Bible study or
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  even be consistently serving at church because their health struggles are so intense.
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  If we can make the body of Christ healthier so that people can go out into the
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  world and do what they were created to do, I get chills.
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  It's like, yes, Lord, like help me, help me be that, that person that can help
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  these women do what you've called them to do.
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  And I feel like it's this new heel that I'm going to die on where I say that
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  I truly believe that hormone dysregulation and high cortisol levels levels.
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  They were trendy online for a while. Now they've become almost a normal piece that women just accept.
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  I 100% believe it is a very significant form of spiritual warfare.
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  Because as you're mentioning, it holds you back in so many areas.
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  How can you go and share the gospel and build relationships with other people
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  and be a present mom and wife or do whatever it is that God has blessed you to do.
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  If you are struggling in your own body, you can't think clearly. You have shame.
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  You're just walking in shame because you know you're not who you're supposed
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  to be or who you desire to be or the vision that God has given you.
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  And yet somehow as women, we have accepted it's okay to struggle.
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  It's just part of this life and being over 40.
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  Yeah. And we see so much in Scripture, you know, that God says to guard your
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  heart for, you know, everything is the wellspring of life and to,
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  you know, meditate on his law day and night.
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  I honestly didn't, during my hardest health struggle, I was not reading my Bible every day.
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  We were going to church, we were part of a small group, but I was not digging into the word.
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  And I look back and I'm like, man, I missed out on so much of what God had for
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  me in not doing those daily things.
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  And not to say you have to necessarily read your Bible every day,
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  but like trying to get some time in with the Lord, whether it's through prayer,
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  speaking your prayers out loud and allowing your heart and your mind,
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  like those affirmations to really just permeate your soul.
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  So, you know, I will read scriptures out loud.
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  To myself, even if I don't believe it in that moment in time,
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  just like renewing my mind, like really trying to just saturate myself in the word.
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  And I've also started listening to the Bible audio, like we're in the cars, right?
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  We're taking our kids to school. And the kids know that when we're going to
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  and from school, I'm going to listen to the Bible app, or I'm going to throw
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  in the Bible recap or something Bible related, because I want to get it in.
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  And that's a time where I know that I'm a captive audience.
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  So I think trying to, again, these little things that can change,
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  really move the needle. It seems so silly.
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  Or keep your Bible out on your kitchen counter and just read a couple,
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  you know, a couple verses every time you go to the kitchen to grab a snack.
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  I always think like I have to sit and study for an hour or else it's not worth
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  it. Same with exercise, right? Same with food.
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  You don't have to do these major life overhauls. It's like little bits and pieces.
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  Be faithful in the moment that the Lord has given you.
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  What can I do right here and now, what choice can I make that honors God and
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  that honors my body and that helps me live more like him? That's so good.
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  So good. And for me, that was my biggest struggle.
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  So I got certified as a biblical mindset coach actually twice.
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  Remember, let's go back to overachiever, right? And so it was,
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  that was my struggle was I could not sit down and read my Bible for five minutes. No.
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  Yeah, that that was my biggest struggle. And then I and then I judged myself
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  so harshly on why can't I just sit here and do what I know I should be able to do?
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  Yeah. And so as I began my healing journey, that adjusted the foods and adjusted
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  getting outside and taking a walk is incredible.
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  Even if it's just 10 minutes, just go do it. And it just transforms you.
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  I have a similar rule not the bible
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  app or the bible recap yeah but mine is that
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  I always have christian music on in the car and
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  I don't listen to any other kind of music because what we
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  pour into our minds and our hearts and our spirit makes such a huge difference
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  so the kids know if you're in mom's car yes we're listening to christian music
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  and that's just how it is yeah I would love for you to share a transformation
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  story that you could share with us Yeah.
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  Oh, man. Yes. I have one gal that just sparked into my mind and she was postpartum
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  and she was struggling with weight gain and she really wanted her goal was to lose weight.
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  But also look at the preventative side of things because she had some cancer
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  and heart disease and stuff in her family. And so we did do some some functional testing.
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  And honestly, the lifestyle piece was she lost like 20 pounds in the first two
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  weeks because of just changing her diet,
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  not even really changing her exercise habits because she still wasn't sleeping
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  fully through the night. But then she was pooping every day.
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  She was doing so much, much more detoxification, natural detoxification methods.
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  So again, pooping every day, hydrating well. So she's, you know,
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  urinating frequently, getting to sweat. So I was like, you need to sweat.
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  So whether that's going outside to do something outside, doesn't have to be
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  an hour, but like try to get yourself sweating every day or every other day.
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  She just felt so much better.
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  She had so much more energy. And I just I was so pleased, you know,
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  it wasn't just the weight loss.
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  It was like the whole it was like a full body transformation.
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  It was the energy, the ability to do what she wanted to do, the weight loss.
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  It was the whole package. So it was just a really neat experience for me to
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  see that transformation.
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  I love that. So let me ask you this, based on that, what is the cost?
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  What's the cost for a woman to not step into healing?
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  Wow, that's a heavy question.
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  I, you know, I think that it's maybe missing some of the blessing that the Lord
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  could potentially have for you if you're stuck in kind of that cycle,
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  again, of shame and guilt and just truly missing out on seeing the hope and
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  the love and the joy that the Lord has for your life.
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  You know, He knows each and every single one of us and He wants good for us.
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  And He does do healing work, but He still requires us to make daily choices that honor Him.
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  I have been reading the Old Testament this year.
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  I'm trying to do the Bible in a year, which I've never successfully done and I'm going to do it.
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  I have just been completely changed by seeing the heart of God.
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  It's never about what the people do. It's about their heart posture.
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  Like looking back at the Israelites, looking at their history and all even the
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  Levitical laws, the food laws, the sacrifice laws, if you really whittle it
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  down, it's what is their heart?
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  Do they honor God above all else? That is the question.
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  And so I think for the woman who's, you know, struggling, like,
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  can I do this? You can, number one.
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  And number two, the Lord, the Lord sees your heart and he wants your heart to
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  be 100% tuned into him and he will give you what you need. you know,
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  he will cross that bridge for you and fill in that gap.
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  No, I love it. And what came to mind for me was, I want to remind the woman
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  who's listening to this, that it's not too late.
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  So I spent so many years, all my kids are adults, all four of them.
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  They're all adults now. And I spent a lot of time in the coulda,
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  woulda, shoulda have healed when they were still kids.
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  But I just didn't have the tools and the knowledge to do that.
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  But I also believe that God can and does collapse time when you step into co-laboring
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  like you were just talking about.
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  When you co-labor with Christ, he will show you the tools that you need.
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  He will collapse time and you will restore what the enemy has stolen.
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  And I had a conversation with my son yesterday. He's almost 24 now.
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  And he said, Mom, don't feel bad for what was when I was a kid,
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  because now we have all this time and we have such a great relationship now. And he was right.
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  And that's a piece. So even if your kids are gone and grown and out or they're
• 20:27
  little, stepping into healing, it's never too late. Yeah. And it reminds me of that scripture.
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  Like we know that God is a redeemer. And so we know that he redeems,
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  like you said, redeems time, but he redeems the years the locusts have eaten.
• 20:41
  Right. And so that is that scripture in Joel where it tells us that. And that's a promise.
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  And so we know that if you made poor choices in the past, you can start tomorrow.
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  You don't have to worry. And we are not called to worry.
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  And we know that the Lord will be with us. And so really trying to silence the voice of the devil.
• 20:59
  It is so loud, especially right now out there. It is so loud,
• 21:03
  social media and just all the noise. But like,
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  look, do not look to your right or to your left.
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  Look at the path before you. What does God have for you? Because it's different
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  than what he has for me. It's different than what he has for your neighbor.
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  And so I would just really charge you. And I struggle with that too.
• 21:21
  Comparison is the thief of joy. And that has been a major theme of my life struggles
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  is just like, oh, well, my life is not as cool as hers, or I don't have the
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  same stuff that she has or whatnot.
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  And so I'm constantly like, no, the Lord put me in my family for a reason.
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  He gave me my kids for a reason. He put me at this place in this time for such a time as this.
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  And there's nothing that, nothing outside of his plan and his glory.
• 21:46
  And so I just have to walk and make every step faithful to him.
• 21:50
  So beautiful. So let me ask you this question. If you were to say one last thing
• 21:55
  to the woman who was listening to this, what would you tell her?
• 21:59
  I would say it's not as hard as you think you can do it. Change one thing per week.
• 22:07
  That's it. Maybe it's you start your morning with protein or you start your
• 22:12
  morning with fluids, water,
• 22:14
  with a little bit of salt in it, or you go to bed at the same time every night
• 22:20
  for a month, or you get outside for the first 10 minutes of your day,
• 22:25
  or you don't look at your phone an hour before bed.
• 22:27
  These are all just little tiny things. Pick one and do that and then just do the next right thing.
• 22:33
  I promise that you will see changes by just doing a one little change.
• 22:38
  It doesn't seem like much, but it adds up over time and that's how you make it a lifestyle habit.
• 22:44
  I had somebody who reached out to me today and I've been coaching her and she
• 22:48
  said, I haven't lost any weight in two weeks.
• 22:52
  But my sleep is better and I'm pooping regularly.
• 22:56
  Grace. And I'm like, that's where it all begins. And I feel like we all want the microwave results.
• 23:03
  Exactly. I wanted the microwave results. I still sometimes really want the microwave results.
• 23:08
  But with your body, if it took you just as long to heal as it did for your body
• 23:14
  to break down, give yourself some
• 23:17
  grace. Tell our listeners where they can connect with you on Instagram.
• 23:21
  And then also when they connect with you, what are some of the things that you can help them do?
• 23:27
  Yeah, thank you. So I am HolisticHealthRD on Instagram and I do a one-on-one
• 23:33
  coaching. I also lead a group course through Linen and Roots.
• 23:37
  My friend Christy, I've come alongside her and we both do group coaching programs.
• 23:42
  And so she has one called Back to the Garden and then mine is Restoring Eden.
• 23:45
  And we typically run those twice a year.
• 23:47
  So I'm finishing a cohort this week, actually, and then I plan to do my next
• 23:52
  cohort in September. And so you can get on the waitlist for that.
• 23:56
  We also do cookbooks and we have a newsletter where we give health tips and free recipes and such.
• 24:03
  So those are all the things that I'm doing at the moment. I love that.
• 24:06
  And Stephanie has graciously offered a gut health checklist to our listeners today.
• 24:13
  So go find her information in our show notes. She just told you her Instagram handle.
• 24:19
  Like I said, we'll have it in the show notes as well. Go connect with her,
• 24:22
  click the follow button and then send her a message asking for the checklist
• 24:28
  and she will send that over to you, which I'm so thankful that you are offering that.
• 24:33
  And if you are looking for health coaching, connect with Stephanie.
• 24:37
  I am so honored and so thankful that you were on the show today and I am just
• 24:43
  excited to see the lives that will be changed through the work that you're doing.
• 24:47
  So thank you for being here. Oh, thank you. The honor was truly mine.
• 24:50
  I just loved, loved this time together. Me too.
• 24:55
  Friend, I am so thankful that you are here today. I pray this episode blessed you big time.
• 25:00
  And if it did, would you do me a favor and leave me a review on Apple Podcasts?
• 25:03
  It helps more women just like you find the show.
• 25:06
  And it may be the very reason that somebody else gets the answers that they need.
• 25:10
  I would also love to connect with you personally on Instagram.
• 25:12
  You can find me by searching cortisol underscore coach. That's where I show
• 25:16
  up every single day and send me a DM. I would love to connect with you. I'll see you next time.