Episode #342: Blood Sugar, Stress & Hormones: The Missing Pieces of Women's Health with Kristen Barrett

core connections fdn instructor training Jul 28, 2026

Why Blood Sugar Is the Foundation of Women's Hormone Health

If you've been struggling with fatigue, irregular cycles, stubborn weight, cravings, poor sleep, or simply don't feel like yourself anymore, hormones may seem like the obvious place to look.

But what if hormones aren't actually where the story begins?

In this episode of the Core Connections Podcast, Erica Ziel sits down with Functional Health Practitioner Kristen Barrett to explore one of the most overlooked foundations of women's health: blood sugar regulation.

Their conversation dives into the connections between metabolism, gut health, stress, sleep, nervous system regulation, and hormone balance—showing how seemingly unrelated symptoms are often deeply connected.

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01:00 Kristin's PCOS and infertility journey
06:20 Why many women become Functional Health Practitioners
07:10 Foods that increased inflammation
09:15 Protein, carbohydrates & hormone health
10:45 Understanding PCOS and insulin resistance
14:30 The importance of nervous system regulation
17:20 Alcohol, hormones & sleep
22:40 Why your evening routine matters
23:30 Tiny habits that create lasting change
29:00 Self-care for busy women
33:00 Morning routines and protecting your energy
34:15 Building a purpose-driven business
40:20 Personal growth and investing in yourself
45:00 Final encouragement for women

Kristen's Journey to Functional Health

Like many functional practitioners, Kristen's own health challenges led her into this work.

After years of irregular periods, cystic acne, inflammation, and eventually infertility, she was diagnosed with PCOS after having to advocate extensively for herself.

Although medications helped her become pregnant, they never addressed why her symptoms existed in the first place.

That experience inspired her to dig deeper into nutrition, lifestyle, metabolic health, and functional testing—ultimately leading her to become an FDN Practitioner so she could help other women uncover the root causes behind their symptoms.

PCOS Isn't Just About Hormones

One of the biggest takeaways from this conversation is that PCOS isn't simply a hormone problem.

Kristin explains that for many women, metabolic dysfunction and insulin resistance sit underneath many of the hormonal symptoms associated with PCOS.

Instead of only trying to manage symptoms, addressing blood sugar regulation can positively influence:

Energy
Ovulation
Cravings
Mood
Hormone production
Inflammation
Long-term metabolic health

This doesn't mean eliminating carbohydrates altogether.

Instead, Erica and Kristen discuss the importance of prioritizing protein while choosing quality carbohydrates that support an active lifestyle.

Blood Sugar Is the Foundation of Hormone Health

One of Kristen's core philosophies is simple:

Blood sugar comes first.

Whether someone is dealing with PCOS, perimenopause, fatigue, or general hormone imbalance, stable blood sugar creates a stronger foundation for every other body system.

When blood sugar swings throughout the day, the body experiences additional stress that can affect:

Cortisol
Estrogen
Progesterone
Sleep quality
Energy
Appetite
Mental clarity

Supporting healthy blood sugar doesn't require perfection—it starts with consistent habits like eating enough protein, balancing meals, and reducing highly processed foods.

Your Nervous System Matters More Than You Think

Another major theme throughout the episode is nervous system regulation.

Modern life often keeps women in a constant "go, go, go" state.

When the body stays in chronic fight-or-flight mode, it becomes much harder to:

Digest food well
Detoxify efficiently
Produce hormones
Recover from stress
Sleep deeply

Rather than adding more to an already overwhelming to-do list, Erica encourages women to simplify and focus on small daily practices that support the nervous system.

Why Sleep Should Be a Priority

Sleep isn't just about feeling rested.

It affects nearly every aspect of health.

Erica shares how even one glass of wine significantly impacts her sleep quality and overnight heart rate—something she noticed after tracking her recovery.

Both Erica and Kristin agree that creating an evening routine often has a greater impact than trying to build the "perfect" morning routine.

When sleep improves, energy, hormone production, recovery, and resilience often improve alongside it.

Small Habits Create Big Results

Instead of chasing perfection, Kristin encourages women to build simple, repeatable habits.

Some of her favorites include:

Brushing teeth immediately after dinner
Spending 10 minutes tidying the house before bed
Getting outside in the morning for natural light
Listening to birds as a way to calm the nervous system
Protecting the first hour of the morning from email and social media

These small practices help reduce stress while creating consistency that compounds over time.

Self-Care Is a Strategy, Not a Luxury

One of the most powerful moments in the episode comes when Kristin shares:

Self-care isn't something extra.

It's a strategy.

Especially for mothers, taking care of yourself allows you to better care for everyone else.

Healthy boundaries, adequate sleep, nourishing food, movement, and moments of stillness aren't selfish—they're foundational.

Women Deserve to Feel Good Again

Perhaps the most impactful question Kristin asks every new client is:

"When was the last time you truly felt good?"

Too many women answer:

"I don't remember."

That answer serves as an important reminder that feeling exhausted, inflamed, or overwhelmed shouldn't become your normal.

With the right support and consistent lifestyle changes, it's possible to restore energy, improve hormone health, and begin feeling like yourself again.

Investing in Yourself Can Change More Than Your Career

One of the most inspiring parts of this conversation had very little to do with hormones.

It was about having the courage to bet on yourself.

Kristin shared how her own health struggles eventually led her to completely change careers. After years as a stay-at-home mom, followed by a divorce and the challenge of rebuilding her life, she made the decision to pursue Functional Diagnostic Nutrition (FDN) Practitioner training rather than returning to the accounting career she had originally studied for.

That decision didn't just change her career—it changed her purpose.

Today, she helps women uncover the root causes of their health challenges while building a business that gives her flexibility, fulfillment, and the opportunity to make a meaningful impact every day.

Sometimes Your Greatest Investment Is in Yourself

During our conversation, we talked about something I believe deeply:

The best investments I've ever made weren't in equipment or marketing.

They were in education.

Every certification, mentorship, and training I've completed has allowed me to better serve the women I work with while creating a business that aligns with my values and the life I wanted for my family.

Whether it's learning how to better understand the human body or becoming confident enough to teach others, education creates opportunities that continue paying you back for years.

You Don't Have to Rush the Journey

If you've ever thought:

I'd love to help women feel better.
I've always wanted to teach movement.
I'm fascinated by functional health.
I want more flexibility in my career.
I want work that feels meaningful.

Know that you don't have to have it all figured out today.

As Kristin shared, growth rarely happens by taking giant leaps overnight. More often, it happens through consistent small steps that eventually create extraordinary change.

Interested in Teaching Movement?

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Our programs combine Pilates, fascia, breathwork, deep core, pelvic floor education, and functional movement so you can confidently help clients build strength from the inside out. (Core Athletica)

Interested in Becoming an FDN Practitioner?

If functional health, root-cause wellness, and detective work around hormones, gut health, metabolism, and detoxification excite you, becoming an FDN Practitioner may be worth exploring.

It's one of the most comprehensive functional health education programs available and has completely transformed the way I practice health coaching and support clients. It's also the training Kristin and I both completed before helping women solve their health puzzles.

Learn more about the Functional Diagnostic Nutrition Practitioner program here.

The Ripple Effect

One of my favorite moments from this conversation was when Kristin said that helping one woman doesn't just change one life—it changes families, communities, and future generations.

I couldn't agree more.

Whether you choose to improve your own health, pursue additional education, or build a career helping others, remember this:

When you invest in yourself, everyone around you benefits.

Resources Mentioned

>>Learn more about becoming a Functional Diagnositic Nutrition Practitioner like myself and Kristen Here

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