Sabrina Yoder NP
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Nurse Practitioner & Functional Medicine Women’s Health Specialist.
I help women restore true hormonal balance so they can feel their best—in both soul and body.
Some of us have the default setting of never pushing our body into intensity, whether it be healthy eating or exercise or relationships. That’s a problem for sure.
But others of us push ourselves hard, too hard. And we start having a negative return
Life happens and sometimes we need to rest and replenish not fight and push through .
You might be surprised that you actually get farther in the end

My favorite workouts are the ones when I feel POWERFUL.
But its also unrealistic to think you can or should push this hard every day. This is my peak hormone cycle workout. There are some days when I just walk. And that’s OK! Allow natural rhythms
AND… Workout because you not because you hate it. Exercise to be your best self, not to try to look like someone else.
05/13/2026
Why does estradiol patch rotation matter so much? 👇
Rotating your estradiol patch isn’t just about preventing skin irritation — it helps maintain consistent hormone delivery.
Estradiol patches deliver medication through the skin into the bloodstream. When the same spot is used repeatedly, the skin can become irritated or inflamed, which may interfere with proper adhesion and absorption. Reusing the identical location too frequently can also increase the risk of contact dermatitis or adhesive sensitivity.
By rotating approved patch sites, you help:
✨ Support consistent absorption
✨ Reduce skin irritation and adhesive reactions
✨ Improve patch adhesion
✨ Maintain steady hormone delivery
✨ Allow previously used skin areas time to recover
Best practice:
✔ Rotate sides of the body
✔ Avoid applying to the exact same location consecutively (allow at least 1 week before reusing the same site)
✔ Apply to clean, dry, intact skin on the lower abdomen (below the belly button) or upper outer buttocks, unless your specific product directs otherwise
✔ Avoid the waistline, breasts, or irritated skin
🔥 Sauna, Sweating & Heat Tip:
Heat increases skin blood flow and can temporarily increase estradiol absorption. Prolonged heat exposure (saunas, hot tubs, heating pads) may also loosen the adhesive.
For patients who use saunas or sweat regularly, a practical strategy is:
• Remove old patch
• Use sauna/shower
• Allow skin to cool completely
• Apply new patch to clean, dry skin afterward
Avoid applying a fresh patch immediately before prolonged heat exposure.
As always, application instructions may vary slightly depending on the specific patch brand and prescribing guidance.
— Fireweed Functional Medicine
05/08/2026
05/03/2026
Methods to screen for osteoporosis:
1. DEXA (Dual‑Energy X‑ray Absorptiometry)
Most common and standard screening test
Measures bone mineral density (BMD) at the hip and spine
Results reported as a T‑score
−1.0 to −2.5 = Osteopenia
−2.5 or lower = Osteoporosis
Quick (10–20 minutes), painless
Very low radiation (less than a chest X‑ray)
Use
Primary test for screening and diagnosis
Used to monitor bone changes over time
Cost
Typically $100–$300 self‑pay
Medicare generally covers every 24 months (or sooner if medically necessary)
Most private insurance covers when screening criteria are met
2. QCT (Quantitative Computed Tomography)
CT‑based bone density measurement
Measures volumetric bone density
Often focused on the spine or hip
More sensitive to changes in trabecular bone
Use
Considered when DEXA results may be inaccurate:
Severe spinal arthritis
Obesity
Spinal deformity
Less commonly used for routine screening
Radiation
Higher than DEXA (approximately 10–30 times higher)
Cost
Typically $250–$500+
Less consistently covered by insurance for routine screening
May be covered when medically indicated
3. Urine NTX (N‑Telopeptide Test)
Bone turnover marker (lab test)
Measures breakdown products of bone collagen in urine
Reflects rate of bone resorption
Does NOT diagnose osteoporosis by itself
Use
Helps assess:
Bone turnover rate
Response to osteoporosis treatment
Medication adherence
Often checked before treatment and 3–6 months after starting therapy
Cost
Typically $50–$150
Usually covered when used for monitoring therapy
If you don’t have a period… how do you actually CONFIRM perimenopause?
This is the conundrum women have who have had a hysterectomy, endometrial ablation, hormonal IUD, or PCOS.
Here is what the Menopause Society STRAW10 criteria says:
FSH (Follicle Stimulating Hormone)
* 25 IU/L (on 2 tests) → Late perimenopause
* >30–40 IU/L (persistent) → Strongly suggests menopause
⭐️⭐️BUT FSH fluctuates ALOT.
🧪 2. Estradiol (E2)
* >100 pg/mL → Active ovarian function
* 50–100 pg/mL → Fluctuating (early transition)
*
04/21/2026
What? A snack made just for menopausal women!?
How cool is that? Here’s my review:
The taste isn’t too bad, price isn’t either. I tried the chocolate brownie one which has a little bit of a chalky-ness but for healthy bars not bad! They also have other flavor: blueberry, lemon, and peanut butter chocolate. I’ll have to try those next. ;)
It does have some sugar which I’m not a huge fan of, but at least that means there’s no Stevia which some people react to or artificial sweeteners.
The addition of Maca is awesome! Maca is an adaptogen know for improving stamina, energy, and for menopause symptoms like hot flashes, low libido, and mood swings. And of course, everyone would rather eat a yummy snack rather than take another pill!
They included MCT oil from coconuts to boost brain function, dates for sweetness, flaxseed, spinach, and kale in every bar.
They’re not super high in protein, 7 g per bar. But overall fairly low glycemic with the added fibers.
it’s pretty small size if you’re looking for it to replace a meal, it will likely leave you unsatiated. But as a curb to a sweet craving, or blood sugar Bridge I think it fits the bill.
I get zero compensation for this. I just thought it was cool that there’s a bar needs specifically for menopausal and per menopausal women!
Available on Amazon and other sources
Enjoy!
Meet your vagus nerve — the one nerve controlling your pain, digestion, and anxiety all at once. 🧠
Non-invasive devices that stimulate it from outside your body (no surgery, no needles) are now backed by real clinical trials:
✅ Migraine relief within 30–60 minutes
✅ Improved IBS symptoms + less anxiety
✅ Measurable reductions in anxiety scores
Your nervous system is more hackable than you think. 💡
https://pulsetto.sjv.io/2FIREWEED20
Use code 2FIREWEED20 for a discount at check out!
Save this for later & drop your questions below 👇
The gold-standard system from The Menopause Society (formerly NAMS) categorizes 10 stages across reproductive, transition, and postmenopausal phases using menstrual cycle characteristics and age landmarks
MENOPAUSAL TRANSITION (Perimenopause)
Stage -2 (Early MT): Persistent ≥7-day difference between consecutive cycles.
Stage -1 (Late MT): ≥60 days amenorrhea (skipped periods).
POSTMENOPAUSE
Stage 0: Final menstrual period (FMP)—diagnosed retrospectively.
Stage +1a (Early): First 2 years post-FMP.
What this all means is that you are within 10 years of menopause if you meet this criteria and hormones are starting to shift.
What this does NOT mean is that you automatically should start HRT.
Each woman is extremely unique and some women enter per menopause with high estrogen. Starting them on estrogen replacement therapy would not be beneficial and could even exacerbate heavy bleeding or pelvic pain.
Also, if your periods are still regular like clockwork — you may STILL be in perimenopause. I have some patients in the mid 50s with regular cycles who just suddenly stop having periods.
Follow to see my Next post about how to tell if you are perimenopause without using your period as an indicator!
Alaskans have the unique opportunity to get out omegas straight from the sea!
Herring row on avocado toast with fried spinach and a homegrown duck egg… now that’s a breakfast
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