Latest / Love Your Gut / Ep 70: Can’t “Fix” Your Hormones? This Might Be Why (Hint: It’s Your Gut)

Transcript

Ep 70: Can’t “Fix” Your Hormones? This Might Be Why (Hint: It’s Your Gut) · Love Your Gut

• 0:03
  Dr. Heather Finley: When you're not eliminating daily and fully, your body can't clear out estrogen the way it's supposed to, so that backup will lead to heavier periods.
• 0:12
  Dr. Heather Finley: Smooth swings, bloating, and more.
• 0:15
  Dr. Heather Finley: And fiber is not just about staying regular, it's the MVP for detox Welcome to the Love Your Gut Podcast.
• 0:23
  Dr. Heather Finley: I'm your host, Dr.
• 0:24
  Dr. Heather Finley: Heather Finley, registered dietitian and gut health specialist.
• 0:28
  Dr. Heather Finley: I understand the frustration of dealing with GI issues because I've been there and I spent over two decades searching for answers for my own gut issues of constipation, bloating, and stomach pain.
• 0:40
  Dr. Heather Finley: I've dedicated my life to understanding and solving my own gut issues.
• 0:44
  Dr. Heather Finley: And now I'm here to guide you.
• 0:46
  Dr. Heather Finley: On this podcast, I'll help you identify the true root causes of your discomfort.
• 0:51
  Dr. Heather Finley: So you can finally ditch your symptoms for good.
• 0:54
  Dr. Heather Finley: My goal is to empower you with the knowledge and tools you need so that you can love your gut and it will love you right back.
• 1:01
  Dr. Heather Finley: So if you're ready to learn a lot, gain a deeper understanding of your gut and find lasting relief.
• 1:07
  Dr. Heather Finley: You are in the right place.
• 1:08
  Dr. Heather Finley: Welcome to the love your gut podcast.
• 1:12
  Dr. Heather Finley: Hello, hello, and welcome back to the next episode of the Love Your Gut podcast.
• 1:16
  Dr. Heather Finley: I am so glad to be here today to be diving into something that you might not expect to be connected, which is your gut constipation, fiber, and your hormones.
• 1:27
  Dr. Heather Finley: So I thought I would start out with just a personal story.
• 1:31
  Dr. Heather Finley: This goes way back to kind of the thick of my gut issues when I really decided that something had to change because I felt like I was doing all the right things.
• 1:42
  Dr. Heather Finley: It was my first Thanksgiving as a newlywed, and I honestly felt worse than I ever had.
• 1:48
  Dr. Heather Finley: I was eating, quote unquote, super clean tons of veggies.
• 1:53
  Dr. Heather Finley: No grains, no legumes, all the things that I was told to do, but I felt awful.
• 1:59
  Dr. Heather Finley: I remember we were actually driving to a football game on Thanksgiving Day because my alma mater and my husband's alma mater, I.
• 2:08
  Dr. Heather Finley: TCU and University of Texas were playing each other, so we decided to go to the game for Thanksgiving, which was super fun, but I felt terrible.
• 2:16
  Dr. Heather Finley: I was having horrible, painful cramps on the drive there, bloating.
• 2:21
  Dr. Heather Finley: I couldn't go to the bathroom, and I was super worried that this was gonna ruin.
• 2:25
  Dr. Heather Finley: I.
• 2:25
  Dr. Heather Finley: The trip, and the hardest part about this was that I thought I was doing everything right, but I was completely missing the mark when it came to fiber and gut motility.
• 2:36
  Dr. Heather Finley: So constipation doesn't just make you uncomfortable.
• 2:40
  Dr. Heather Finley: It really affects how you clear hormones, especially estrogen.
• 2:44
  Dr. Heather Finley: And if you've ever dealt with PMS, mood swings, heavy periods, your gut might just be playing a bigger role than you think.
• 2:53
  Dr. Heather Finley: So I wanna rewind a little bit and talk about how I got there.
• 2:57
  Dr. Heather Finley: So if I were to backtrack from that moment at Thanksgiving, driving to that football game, about eight months before that, I was diagnosed with Hashimoto's, and that was a multiple month process in itself.
• 3:11
  Dr. Heather Finley: I had gone to my doctor, I had told her.
• 3:14
  Dr. Heather Finley: You know, I think I'm having hypothyroidism.
• 3:17
  Dr. Heather Finley: Can you run some labs?
• 3:18
  Dr. Heather Finley: I asked her, she said, you are not overweight.
• 3:21
  Dr. Heather Finley: You don't need to run thyroid labs.
• 3:23
  Dr. Heather Finley: And I said, I, my hair is falling out.
• 3:26
  Dr. Heather Finley: I can't concentrate.
• 3:27
  Dr. Heather Finley: My skin is dry.
• 3:28
  Dr. Heather Finley: I have all the symptoms.
• 3:29
  Dr. Heather Finley: Can you please just run the labs?
• 3:31
  Dr. Heather Finley: And she said, you're probably just depressed because your dad passed away.
• 3:35
  Dr. Heather Finley: And I said, that might be true.
• 3:37
  Dr. Heather Finley: However, I really think there's something physi physiologically going.
• 3:41
  Dr. Heather Finley: On.
• 3:42
  Dr. Heather Finley: She did not run a thyroid panel, so then it took a while to find another provider who would, by the time I got the labs drawn, I not only had hypothyroidism, but I had Hashimoto's, so the full-blown autoimmune process.
• 3:56
  Dr. Heather Finley: So of course, being the Type A perfectionist that I am, I went down this crazy rabbit hole of research and decided that I was going to try to fix this.
• 4:08
  Dr. Heather Finley: Everything that I was reading at the time.
• 4:10
  Dr. Heather Finley: Especially this was, a little over 10 years ago, everything was about being grain free.
• 4:17
  Dr. Heather Finley: And so I bought the book Against All Grain, and I do actually love her recipes.
• 4:22
  Dr. Heather Finley: I have nothing against Danielle Walker at all.
• 4:24
  Dr. Heather Finley: I love her stuff, but I read the book and I cut out all the grains and proceeded to then cut out all legumes, pretty much like tons of nuts, all the things, and.
• 4:37
  Dr. Heather Finley: That is what actually catapulted me into this hormonal storm that I had never been in.
• 4:45
  Dr. Heather Finley: So my diet looked so different than it had at the time.
• 4:50
  Dr. Heather Finley: I thought I was doing everything right because everything I was reading said cut out grains.
• 4:55
  Dr. Heather Finley: So I wasn't eating grains, I wasn't eating legumes.
• 4:58
  Dr. Heather Finley: My plate was piled high with all these veggies, especially.
• 5:03
  Dr. Heather Finley: Raw leafy greens, and on paper it looked quote unquote super clean.
• 5:07
  Dr. Heather Finley: There were no processed foods, no gluten, no sugar.
• 5:11
  Dr. Heather Finley: It looked like what you would see on a wellness influencer's Instagram, which didn't really even exist at that time.
• 5:18
  Dr. Heather Finley: But underneath all that clean eating, I was totally missing the mark when it came to fiber.
• 5:23
  Dr. Heather Finley: So here's the thing that nobody tells you when you go grain free.
• 5:28
  Dr. Heather Finley: Or even paleo or gluten-free in the name of quote unquote gut health, you're often cutting out your biggest sources of fiber.
• 5:36
  Dr. Heather Finley: So whole grains like oats, brown rice, rye bread.
• 5:39
  Dr. Heather Finley: These are all fiber rich, legumes, lentils, chickpeas.
• 5:43
  Dr. Heather Finley: These are fiber powerhouses.
• 5:44
  Dr. Heather Finley: And when these go away, you're left with a bunch of leafy greens and fruits, and honestly, they aren't pulling.
• 5:52
  Dr. Heather Finley: They're full weight.
• 5:54
  Dr. Heather Finley: And don't get me wrong, I love a big salad as much as ne the next person, especially this time of year.
• 5:59
  Dr. Heather Finley: But the truth is you would need an entire mixing bowl of spinach to get the same amount of fiber that you would get from a small amount of oats or beans or lentils or whatever it might be.
• 6:12
  Dr. Heather Finley: So.
• 6:12
  Dr. Heather Finley: Here I was eating clean and also accidentally underfeeding my gut microbiome, slowing down my digestive system and actually contributing to some of the hormonal symptoms that seemed to quote unquote come out of nowhere.
• 6:28
  Dr. Heather Finley: I started dealing with really bad hormonal breakouts, all those period symptoms that I was talking about.
• 6:34
  Dr. Heather Finley: So if you're listening and thinking, wait, this is kind of my diet right now.
• 6:38
  Dr. Heather Finley: You are not alone.
• 6:39
  Dr. Heather Finley: So many women go gluten-free or super low carb, trying to feel better because that's what they read online and they end up with more bloating, more constipation, and more.
• 6:50
  Dr. Heather Finley: Pmms and even hormonal breakouts.
• 6:52
  Dr. Heather Finley: So if this has been your story, this could actually be the missing piece.
• 6:56
  Dr. Heather Finley: It's not that doing this is wrong, there's a way to strategically do this and make sure you do get enough fiber.
• 7:03
  Dr. Heather Finley: You just have to really think about it.
• 7:05
  Dr. Heather Finley: So we have to make sure that you are getting enough.
• 7:09
  Dr. Heather Finley: Fiber in your diet to support the growth of beneficial bacteria in your gut support, estrogen, detox, and all the things.
• 7:17
  Dr. Heather Finley: So you can be eating all the organic kale in the world, but if you are not getting enough fiber, your gut and your hormones are going to struggle.
• 7:24
  Dr. Heather Finley: So the bottom line is a hormone friendly diet isn't about what you take out, it's about what you put in.
• 7:31
  Dr. Heather Finley: And fiber is one of those must haves that most people are overlooking.
• 7:36
  Dr. Heather Finley: Also side note, my dog just walked into my office and it's so funny she, I saw this coming.
• 7:45
  Dr. Heather Finley: She is on her period right now.
• 7:47
  Dr. Heather Finley: So I feel like this episode feels very timely because we've got hormones I.
• 7:51
  Dr. Heather Finley: Circulating all over this house.
• 7:53
  Dr. Heather Finley: We're all just trying to stay regular and keep it together.
• 7:56
  Dr. Heather Finley: But anyways, so let's talk about something that doesn't get enough airtime and that is estrogen clearance.
• 8:04
  Dr. Heather Finley: So this might sound kind of sciencey, but I promise that it's super important and I'm gonna break it down in a way that is easy to understand and how you can actually fix it, especially if you deal with heavy periods or mood swings or bloating.
• 8:17
  Dr. Heather Finley: So here's the deal.
• 8:18
  Dr. Heather Finley: Once your body is done using estrogen, like the kind that your ovaries make or exposed to from the environment, it has to get rid of it, and your body has a system for that.
• 8:28
  Dr. Heather Finley: So first estrogen is sent to the liver.
• 8:31
  Dr. Heather Finley: You can think of the liver like the processing plant.
• 8:34
  Dr. Heather Finley: It packages up those estrogen or that estrogen so it can be safely sent out of the body.
• 8:40
  Dr. Heather Finley: Then it gets passed to the gut where it's supposed to exit stage left AKA by having a bowel movement.
• 8:47
  Dr. Heather Finley: So here's the problem.
• 8:49
  Dr. Heather Finley: If you're not pooping daily or you're not pooping completely daily, that estrogen doesn't just vanish.
• 8:56
  Dr. Heather Finley: It actually gets reabsorbed back into the bloodstream, and now your body's dealing with it all over again.
• 9:02
  Dr. Heather Finley: So it's kind of like putting your trash out on the curb.
• 9:05
  Dr. Heather Finley: But the garbage truck never comes.
• 9:07
  Dr. Heather Finley: So the bag is just sitting there.
• 9:08
  Dr. Heather Finley: Eventually things start to rot and smell, and it gets gross.
• 9:12
  Dr. Heather Finley: So the same thing happens in your body when estrogen isn't cleared and it starts to cause symptoms.
• 9:18
  Dr. Heather Finley: So enter.
• 9:20
  Dr. Heather Finley: Beta glucuronidase.
• 9:22
  Dr. Heather Finley: This is something that we measure in our clients on stool testing, and we see this off all the time.
• 9:27
  Dr. Heather Finley: There's an enzyme called beta glucuronidase, and when this is high, it's like the gut bacteria are basically untying the little packages that your liver works so hard to wrap up.
• 9:38
  Dr. Heather Finley: It's like when you're toddler goes.
• 9:40
  Dr. Heather Finley: Under your Christmas tree and unwraps the presents before Christmas.
• 9:44
  Dr. Heather Finley: So it's freeing the estrogen to float around again.
• 9:48
  Dr. Heather Finley: And it's like your liver is saying, Hey, you know, I dealt with that already, and your gut bugs are like, nah, we're good.
• 9:54
  Dr. Heather Finley: Let's put it back into circulation.
• 9:56
  Dr. Heather Finley: So this usually happens when your microbiome is out of balance.
• 10:00
  Dr. Heather Finley: Maybe you have too much of the wrong bacteria.
• 10:03
  Dr. Heather Finley: Maybe you're not eating enough fiber, maybe sometimes sluggish bile flow.
• 10:08
  Dr. Heather Finley: And this is where it gets really real because when estrogen is being recycled instead of cleared, we see it show up in symptoms like painful and heavy periods, mood swings before your period, bloating, breast tenderness, just feeling off kind of during that premenstrual window.
• 10:25
  Dr. Heather Finley: So for me.
• 10:26
  Dr. Heather Finley: This all hit home.
• 10:28
  Dr. Heather Finley: When I started experiencing all these hormonal symptoms, the bloating, the painful periods, the acne that I had never had in my.
• 10:37
  Dr. Heather Finley: Entire life before, and now I'm in my mid twenties wondering why it looks like I'm going through puberty again.
• 10:44
  Dr. Heather Finley: So I had really low bile flow or really poor bile flow.
• 10:49
  Dr. Heather Finley: My liver detox markers were not great.
• 10:53
  Dr. Heather Finley: When I ran my first stool test and my bi, my microbiome was super depleted from being on this really restricted diet.
• 11:00
  Dr. Heather Finley: I.
• 11:01
  Dr. Heather Finley: Was kind of like a walking estrogen traffic jam.
• 11:05
  Dr. Heather Finley: And honestly, that was just such a huge turning point for me.
• 11:09
  Dr. Heather Finley: I finally understood that my gut wasn't just about digestion, it was driving my period symptoms too.
• 11:15
  Dr. Heather Finley: So if you're doing all the hormone balancing things, seed cycling and the like, clean eating and the supplements, but you're still not pooping daily, you might be missing the most important piece of the puzzle.
• 11:30
  Dr. Heather Finley: So quick pause.
• 11:31
  Dr. Heather Finley: I have to tell you about something that has made a huge difference in my gut health and my hormone health, and honestly, something that I just really look forward to and enjoy.
• 11:41
  Dr. Heather Finley: So lately, I have been enjoying adding a.
• 11:44
  Dr. Heather Finley: Scoop of the biome chocolate fiber to my morning coffee.
• 11:49
  Dr. Heather Finley: It makes my coffee taste like a delicious mocha, and it also gives me seven grams of fiber to start the morning.
• 11:57
  Dr. Heather Finley: It has a resistant starch fiber.
• 12:00
  Dr. Heather Finley: It's this blend of sono, and it is really helpful for keeping things moving, for feeding my microbiome, supporting estrogen clearance, and.
• 12:12
  Dr. Heather Finley: Making my coffee delicious.
• 12:13
  Dr. Heather Finley: So if you're painful, if your periods are painful or unpredictable, you may not want to just look at your hormones.
• 12:20
  Dr. Heather Finley: Your gut might be the root of it.
• 12:22
  Dr. Heather Finley: So I'll link it in the show notes if you wanna try it.
• 12:25
  Dr. Heather Finley: Now, back to the e episode.
• 12:28
  Dr. Heather Finley: All right.
• 12:29
  Dr. Heather Finley: Now that we've talked about how estrogen is supposed to leave the body, let's talk about the actual real hero of the process, which is fiber.
• 12:38
  Dr. Heather Finley: So fiber does not get enough love.
• 12:40
  Dr. Heather Finley: Everyone is obsessed with protein right now, and I think fiber often gets a bad wrap because we think of it like this gritty, disgusting powder that people put in orange juice, but fiber is actually a major player when it comes to hormone health and.
• 12:55
  Dr. Heather Finley: There are two types that we're gonna talk about today.
• 12:58
  Dr. Heather Finley: Both are important and most foods have both.
• 13:02
  Dr. Heather Finley: So first is soluble fiber.
• 13:05
  Dr. Heather Finley: You can think of this like a sponge.
• 13:07
  Dr. Heather Finley: It basically soap soaks up water in your gut and binds to things like ES excess, estrogen, toxins, and even cholesterol.
• 13:15
  Dr. Heather Finley: And then carries them out like a little cleanup crew.
• 13:18
  Dr. Heather Finley: So if you're not getting enough soluble fiber.
• 13:21
  Dr. Heather Finley: You might miss a key chance to grab excess estrogen before it gets recycled.
• 13:26
  Dr. Heather Finley: Then we have insoluble fiber.
• 13:30
  Dr. Heather Finley: This is like the broom fiber, so it doesn't dissolve.
• 13:33
  Dr. Heather Finley: Instead, it just adds bulk to your stool and it kind of sweeps everything through your digestive track.
• 13:38
  Dr. Heather Finley: You need this one for speed, so it keeps your gut motility strong, so waist.
• 13:43
  Dr. Heather Finley: It doesn't just sit there and stagnate.
• 13:45
  Dr. Heather Finley: So you really need both.
• 13:46
  Dr. Heather Finley: And like I said, a lot of foods have both.
• 13:49
  Dr. Heather Finley: You can't just have the sponge or the broom.
• 13:50
  Dr. Heather Finley: It's like cleaning your house.
• 13:52
  Dr. Heather Finley: You need both.
• 13:53
  Dr. Heather Finley: One helps collect the waste.
• 13:54
  Dr. Heather Finley: The other gets it out the door, so when you're low on fiber, the whole system shuts down and estrogen will just hang out longer.
• 14:01
  Dr. Heather Finley: Your poop moves slower and things start to back up literally, and hormonally.
• 14:06
  Dr. Heather Finley: So there's even research showing that women who eat more fiber have lower circulating estrogen levels, meaning that their bodies are doing a better job of clearing what they don't need, which is really cool.
• 14:19
  Dr. Heather Finley: And it's simple, but super powerful.
• 14:23
  Dr. Heather Finley: Let's talk about another piece of the puzzle, which is little known, but super important called the Estrobolome.
• 14:30
  Dr. Heather Finley: So this is a collection of bacteria in the gut that is responsible for metabolizing estrogen and when this system is working well.
• 14:40
  Dr. Heather Finley: It supports estrogen balance and elimination when it's out of whack.
• 14:45
  Dr. Heather Finley: Perhaps because of a low fiber diet, antibiotics, processed food, any other gut imbalances, these bacteria can actually reactivate estrogen.
• 14:56
  Dr. Heather Finley: I.
• 14:56
  Dr. Heather Finley: That was meant to be excreted.
• 14:58
  Dr. Heather Finley: So instead of leaving the body, it gets thrown back into circulation, and that's when you might get some estrogen dominant symptoms.
• 15:06
  Dr. Heather Finley: So it's like your ex tro, your estrobolome is the mail room, just sorting out what needs to go where, but maybe it's under staffed.
• 15:14
  Dr. Heather Finley: Overwhelmed stuff is getting lost, recent backed up.
• 15:18
  Dr. Heather Finley: Your hormones are all suffering.
• 15:19
  Dr. Heather Finley: So yes.
• 15:21
  Dr. Heather Finley: Fiber helps you poop, but it also helps to regulate your hormones by binding and eliminating estrogen, feeding your gut bacteria, supporting the estrobolome, and then just moving things out efficiently.
• 15:34
  Dr. Heather Finley: So if you've been focusing on.
• 15:37
  Dr. Heather Finley: All these hormone things.
• 15:40
  Dr. Heather Finley: One simple shift that you might make is maybe it's not just always about more products or more things.
• 15:47
  Dr. Heather Finley: Sometimes it's about getting back to the basics.
• 15:50
  Dr. Heather Finley: So let's just pause for a second and make this a little bit personal.
• 15:54
  Dr. Heather Finley: I.
• 15:54
  Dr. Heather Finley: Because information is great, but what we really want is a trans for transformation and something that you can actually focus on.
• 16:01
  Dr. Heather Finley: So I wanna ask you just a few questions.
• 16:03
  Dr. Heather Finley: No judgment.
• 16:05
  Dr. Heather Finley: You can even jot these down, open your notes up maybe if you're on a walk.
• 16:10
  Dr. Heather Finley: First question is, are you pooping daily?
• 16:12
  Dr. Heather Finley: And I mean fully, not just like a little bit here and there, but full satisfying, complete bowel movements.
• 16:19
  Dr. Heather Finley: Second question is, do you notice more bloating, irritability, or that kind of sluggish feeling in the days before your period?
• 16:27
  Dr. Heather Finley: Then last question is, are you actually getting anywhere near 25 to 35 grams of fiber a day?
• 16:34
  Dr. Heather Finley: And the spoiler here is that most people aren't.
• 16:36
  Dr. Heather Finley: The average intake of an American is around 15 grams.
• 16:40
  Dr. Heather Finley: I've seen things as low as 10 grams.
• 16:42
  Dr. Heather Finley: And when we are under fibered.
• 16:44
  Dr. Heather Finley: I don't think that's a word, but when you're under eating fiber, our gut, our hormones, our mood, all take a hit.
• 16:51
  Dr. Heather Finley: So my challenge for you is for just a couple days, just track how much fiber you're getting.
• 16:57
  Dr. Heather Finley: Not with guilt or pressure.
• 16:59
  Dr. Heather Finley: This is not about like counting calories or anything like that, but just look at.
• 17:03
  Dr. Heather Finley: What fiber rich foods are you getting in your diet?
• 17:07
  Dr. Heather Finley: And then you can track how your bowel movements are going on from there, frequency, consistency, even how you feel after.
• 17:14
  Dr. Heather Finley: And then pay attention to where you are in your cycle.
• 17:19
  Dr. Heather Finley: How your hormones might shift during that time, like bloating or cramping, mood changes, constipation, creeping in.
• 17:27
  Dr. Heather Finley: You don't necessarily need some fancy app.
• 17:30
  Dr. Heather Finley: Of course there are many apps that you can use.
• 17:32
  Dr. Heather Finley: But just taking some little notes and know that this might just take some time.
• 17:36
  Dr. Heather Finley: It can take a little bit of time for hormones to shift, but the sooner you can get your bowels completely and fully emptying and.
• 17:44
  Dr. Heather Finley: Up that fiber intake, you are gonna make a big difference on your hormones.
• 17:49
  Dr. Heather Finley: So the more you notice, the more patterns start to pop up, and that's when you can start to make really targeted, effective changes.
• 17:56
  Dr. Heather Finley: So if you're feeling like your period symptoms might be unpredictable or frustrating.
• 18:01
  Dr. Heather Finley: This check-in might just kind of be a starting point that your body's been asking for.
• 18:05
  Dr. Heather Finley: So let's just kind of bring it home here.
• 18:08
  Dr. Heather Finley: If you take one thing from this episode, let it be this.
• 18:12
  Dr. Heather Finley: Constipation isn't just a gut issue, it is a hormone issue as well.
• 18:18
  Dr. Heather Finley: When you're not eliminating daily and fully, your body can't clear out estrogen the way it's supposed to, so that backup will lead to heavier periods.
• 18:27
  Dr. Heather Finley: Smooth swings, bloating, and more.
• 18:30
  Dr. Heather Finley: And fiber is not just about staying regular, it's the MVP for detox.
• 18:36
  Dr. Heather Finley: Gut health, it's for helping you have smoother, more predictable cycles.
• 18:40
  Dr. Heather Finley: So if you've been doing all the right things.
• 18:42
  Dr. Heather Finley: Eating clean, avoiding inflammatory foods, taking your supplements, but you still feel stuck.
• 18:48
  Dr. Heather Finley: It's time to look at your fiber intake and your poop schedule.
• 18:52
  Dr. Heather Finley: So don't just assume your diet is hormone friendly.
• 18:55
  Dr. Heather Finley: Just because you're eliminating all these things.
• 18:57
  Dr. Heather Finley: Maybe you're actually eliminating too many things.
• 19:01
  Dr. Heather Finley: So if this episode gave you an aha moment, I would love for you to share it.
• 19:05
  Dr. Heather Finley: Send it to a friend who also has period problems.
• 19:08
  Dr. Heather Finley: Post it on Instagram.
• 19:11
  Dr. Heather Finley: Let's help make women more connected to their cycles and connect the dots between gut health and hormone health.
• 19:18
  Dr. Heather Finley: And don't forget to hit subscribe, so you never miss an episode.
• 19:22
  Dr. Heather Finley: I've got some good ones coming up.
• 19:25
  Dr. Heather Finley: And I know that you don't wanna miss them, so I'll drop the links in the show notes to some of the things that I mentioned, including the Biome chocolate fiber, and some information about working with our team.
• 19:38
  Dr. Heather Finley: But until next time,, to smoother cycles and better digestion.
• 19:42
  Dr. Heather Finley: I'll see you on the next episode of the Love Your Gut podcast.