If you’re dealing with constant fatigue, unpredictable periods, stubborn weight, or persistent bloating and digestive issues, you’re not alone. You may feel like you’re doing everything to improve your health—eating clean, following trending diets, trying supplements—only to see little to no progress. I’m here to walk you through the three most common mistakes women make when trying to improve their health, especially related to energy, digestion, hormones, and weight. Plus, I’ll share what you should do instead.

First, Understanding Your Symptoms

It’s crucial to know that symptoms like fatigue, irregular periods, bloating, stubborn weight, and skin issues like acne or eczema are influenced by your metabolism and hormones such as cortisol, insulin, progesterone, estrogen, and thyroid hormones. Gut health and proper digestive support are also key players. This is why I always emphasize supporting the body as a whole and addressing the root cause of these symptoms.

Mistake #1: Not Getting the Right Tests (or Not Testing at All)

A common scenario I see is women visiting their doctors, getting basic lab tests done, and being told everything is “normal,” even though they don’t feel well. Some have seen multiple doctors or waited months for appointments, only to receive unhelpful advice or vague diagnoses.

In many cases, women aren’t getting labs done at all and end up guessing about supplements and diets based on internet advice. They self-diagnose based on podcasts, influencers, or generalized health books, which often leads to frustration.

The reality? Without the right tests evaluated with functional ranges, it’s almost impossible to know what’s truly going on in your body. Conventional lab results often miss key details by sticking to broad “normal” ranges. For example:

• Thyroid Tests: Most doctors only test TSH and T4, and conventional “normal” ranges are between 0.5 and 4.5. But optimal levels for well-being are between 1.0 and 2.0. Comprehensive thyroid testing should include TSH, free T4, free T3, and thyroid antibodies.
• Blood Sugar: Doctors often check only A1C, but fasting glucose and insulin levels are also critical. Fasting glucose considered “normal” at 99 can signal prediabetes at 100, whereas the optimal range is between 75-89.
• Cortisol: Typically measured only once via blood, but it should be assessed at four points throughout the day via saliva or urine for a complete picture.
• Progesterone: Needs to be measured at specific times in your cycle for accuracy.

Step 1: Test, Don’t Guess We prioritize comprehensive blood labs, functional range assessments, HTMA (mineral) testing, and often GI Map tests or DUTCH tests for cortisol and hormone levels. These tests help connect the dots, revealing underlying issues rather than isolated markers.

Practical tools if you can’t get labs done right now:

• Basal Body Temperature (BBT): Provides insight into thyroid and adrenal health. Look for stable readings over 97.5°F for thyroid function.
• Food Mood Journal: Track meal timing, protein intake, mood, and meal hygiene.
• Biofeedback Tracking: Monitor mood, energy, hunger cues, cravings, stress response, cycle patterns, sleep, and workout performance.

Mistake #2: Chasing Trends, Quick Fixes, and Hacks

It’s easy to be tempted by what’s trending on social media or health blogs—whether it’s a new probiotic, intermittent fasting, cutting carbs, or spearmint tea. While these quick fixes may show some short-term effects, they don’t address the deeper root causes of health issues.

Common “healthiest person you know” habits that miss the mark:

• Eating clean but not enough calories.
• Drinking protein shakes while skipping whole meals.
• Using greens powders instead of eating real, nutrient-dense foods.
• Taking supplements without foundational support like blood sugar balance or proper meal timing.

Step 2: Build Your Foundations The solution isn’t in trendy products or restrictive plans. Focus on core health principles:

• Blood sugar balance: Eat balanced meals at regular intervals.
• Adequate calorie intake: Ensure you’re eating enough to fuel your body.
• Mineral balance: Include a variety of minerals essential for hormone health.
• Gut health: Prioritize foods that support digestion and avoid eating on the go.
• Stress resilience: Prioritize sleep, sunlight, and nervous system support.

Example pitfalls:

• Taking probiotics without fixing meal timing or low stomach acid.
• Skipping meals and fasting without balancing blood sugar, leading to more cortisol and thyroid issues.
• Taking magnesium for sleep but neglecting daily sunlight exposure needed for healthy circadian rhythms.

Mistake #3: DIY-ing Your Health Based on Others’ Plans

Your best friend’s plan or an influencer’s recommendation may not work for you because every woman’s health background is unique. Factors like past health history, gut microbiome, stress, lifestyle, and genetics mean that a one-size-fits-all plan rarely fits anyone.

It’s not your fault if you’ve tried plans and “failed.” The plan likely wasn’t customized to address your needs. And keep in mind, a proper health plan shouldn’t require extreme willpower, endless meal prepping, or feel impossible when life gets busy.

Remember, you don’t know what’s happening “under the hood” for others:

• That influencer swearing by intermittent fasting? She might also have sleep issues and struggle with bowel movements.
• The person with a six-pack who seems energetic? They might deal with chronic bloating or have absent periods.
• The friend who thrives on low carbs but triggers thyroid issues for herself without realizing.

Step 3: Tailor Your Plan to YOU Think of symptoms as the tip of the iceberg. Addressing them means looking below the surface at the deeper health factors that impact your unique body. This is why a tailored approach and professional guidance can make all the difference in finding sustainable, long-term health solutions.

Final Thoughts

Understanding and addressing these three mistakes can help shift your path from frustration to progress. Start by prioritizing comprehensive testing, build solid health foundations, and focus on a plan tailored to your unique needs. This way, you can finally break free from the cycle of fatigue, bloat, hormonal chaos, and weight struggles.

For deeper guidance, consider working with a practitioner who can create a roadmap that truly supports you from the inside out. Remember, true health goes beyond quick fixes—it’s about nurturing your body as a whole.