VibrantVia with Sara Barthel: Balanced digestion, hormones and weight

VibrantVia with Sara Barthel: Balanced digestion, hormones and weight Functional Medicine Nutritionist specializing in balancing digestion, hormones & weight naturally I’m Sara Barthel and I’m a functional medicine nutritionist.
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Symptoms like bloating, constipation, diarrhea or reflux are our body’s way of communicating that something’s not working and we must learn to listen to those rather than just cover them with medications or ignoring them. After experiencing firsthand the frustration of being told I’m fine for years by multiple specialists despite knowing something was wrong, I now help women feel heard and validated in their symptoms. I specialize in working with women struggling with autoimmune disease and digestive complaints. I’ve reviewed hundreds of labs and understand the importance of an individualized approach to health which includes not only what you eat but stress, physical activity, sleep, and relationships. The women I work with are smart, driven and value optimal health so refuse to just learn to live with their symptoms. We work together to identify the root cause of those symptoms and address them with diet and lifestyle changes.

12/23/2025

On Day 20, we about reduced skin elasticity—one of the most visible (and frustrating) changes many women notice in perimenopause and menopause.

Lines, wrinkles, thinning skin, discoloration, and dryness aren’t just cosmetic issues. They’re often signs of deeper hormonal and metabolic shifts, especially declining estrogen and testosterone, both of which play a critical role in collagen production and skin thickness.

In this session, Sara explains:
• Why estrogen and testosterone loss accelerates skin aging
• How slower skin turnover increases damage accumulation
• The role of blood sugar, insulin, and glycation in collagen breakdown
• Why charred and smoked foods increase inflammatory damage—and how to offset it
• How antioxidants and colorful phytonutrients help neutralize oxidative stress
• Why protein, collagen, bone broth, and vitamin C work better together
• The impact of hydration, minerals, and cellular water balance
• How thinning skin is linked to testosterone decline
• When topical or systemic hormone support may help skin health
• Why rapid weight loss can change facial structure and elasticity
• The role of healthy fats in maintaining skin integrity
• Why sleep—especially earlier sleep—matters for skin repair
• How thyroid health influences skin, hair, and turnover
• Why gut health and inflammation are foundational for healthy skin

Healthy skin is built from the inside out. Today’s video walks you through how hormones, nutrition, sleep, and lifestyle work together to support skin elasticity and repair.

12/22/2025

Eating clean isn’t enough are you sleeping enough to truly heal?

Your body needs 7–8 hours of deep sleep to detoxify your brain, regulate insulin, and restore balance. Without it, even the healthiest diet can’t fully support your wellness. Pair sleep with stress management for real transformation.

Prioritize your health today start small with sleep and stress support. Book your free 15-minute discovery call at vibrantvia.com

12/22/2025

On Day 19, we’re talking about slower workout recovery, because “I’m just getting older” isn’t a complete explanation.

Joint and muscle pain are actually among the top symptoms reported by women in perimenopause and menopause, and there’s even a name for it: musculoskeletal syndrome of menopause. As hormones shift, changes in collagen, inflammation, and stress resilience can dramatically affect how your body repairs and rebuilds after exercise.

In this session, I break down:
• Why recovery slows as estrogen declines
• How collagen shifts from flexible to stiffer forms
• Why injuries can happen seemingly out of nowhere
• The connection between inflammation and joint pain
• How autoimmune and osteoarthritis patterns differ
• When intense training may be overtaxing your system
• Why slow recovery is a signal—not a weakness
• The role of adrenal stress and cortisol imbalance
• Why exercise is a “good stress” that can become harmful if your stress bucket is full
• How sleep deprivation, calorie restriction, infection, or hormone imbalance impair tissue repair
• Why protein intake is critical for recovery (often 90–100g per day for active women)
• When fasted workouts may increase cortisol and slow recovery
• How timing, fueling, and exercise selection matter more than intensity
• Why strength training, short HIIT bursts, mobility, and recovery work support healing

Exercise should make you stronger, not break you down. Today’s video helps you assess whether your training strategy is working with your hormones.

12/19/2025

Today we’re talking about why autoimmune risk rises so sharply for women in perimenopause and menopause...and what you can do to reduce that risk.

As estrogen and testosterone decline, inflammation increases and immune regulation weakens. But the root cause of autoimmunity almost always begins in the gut.

In this session, Sara talks:
• Why women’s risk for autoimmune disease, heart disease, and neurodegeneration rises after hormone loss
• The critical role estrogen and testosterone play in immune protection
• How leaky gut (intestinal permeability) triggers autoimmune reactions
• Why partially digested proteins in the bloodstream activate the immune system
• The Harvard-backed link between leaky gut and autoimmunity
• How genetics, environment, infections, and food sensitivities interact
• Why autoimmune conditions show up differently depending on genetic weak points
• How food rotation reduces delayed food sensitivities
• The importance of microbial diversity and immune tolerance
• Gut-healing nutrients like fiber, polyphenols, resistant starch, collagen, glutamine, zinc, and butyrate
• Why testing—blood and stool—helps identify triggers before damage spreads

Autoimmune risk isn’t inevitable. Healing and sealing the gut, lowering inflammation, restoring hormones, and diversifying nutrition can dramatically change outcomes.

12/18/2025

Feeling tired, bloated, or stressed? Your hormones could be the hidden culprit.

Hormones are chemical messengers affecting your brain, gut, energy, and metabolism. High cortisol from stress or elevated insulin can leave you fatigued, storing fat, and feeling off balance. Functional medicine can help restore harmony and boost your vitality.

Ready to rebalance your hormones and feel vibrant? Book your free 15-minute discovery call at vibrantvia.com.

12/18/2025

Fatigue is one of the most common complaints in perimenopause, and one of the most normalized. But constant exhaustion is not a badge of honor. It’s a signal that something deeper needs attention.

In this session, I walk through the many overlapping causes of low energy and how to begin narrowing them down.

You’ll learn:
• Why fatigue is rarely caused by just one thing
• The role of mitochondria in cellular energy production
• How blood sugar dysregulation drains energy before glucose levels ever rise
• Why nutrient deficiencies—especially B vitamins—are so common
• How gut health affects energy, mood, and nutrient production
• The connection between inflammation, toxin burden, and exhaustion
• Why insulin resistance becomes more common after 40
• How sleep quality, oxygenation, and sleep apnea impact energy
• Why consistent sleep routines and morning light exposure matter
• How movement, even when you’re tired, helps create new mitochondria

The goal isn’t to push harder; it’s to support your body at the cellular level so energy can be restored. Fatigue is your body waving a white flag. This is where you listen and respond.

The holidays are the most wonderful time of the year… until your gut starts complaining. 😖 From bloating to sluggishness...
12/18/2025

The holidays are the most wonderful time of the year… until your gut starts complaining. 😖 From bloating to sluggishness, many festive favorites can trigger inflammation and digestive distress.

The good news? You don’t have to skip the holiday cheer. With smart swaps like herb-infused oils, cauliflower stuffing, and naturally sweetened desserts, you can enjoy every bite without the discomfort.

Your gut health matters, and small changes now can make a huge difference. Start feeling better this season!

Book your free 15-minute discovery call at www.vibrantvia.com and let’s make this holiday season your healthiest yet!

The American Nutrition Association (ANA) just let me know that my Hormones Not Hunger presentation was the #2 most popu...
12/17/2025

The American Nutrition Association (ANA) just let me know that my Hormones Not Hunger presentation was the #2 most popular video of the year. I am so thrilled and grateful for everyone who we have gotten to reach and work with this year, and I cannot wait to show you what 2026 has in store.

12/17/2025

Today we’re talking about something many women experience in perimenopause but rarely get clear guidance on.

Loss of desire is often tied to fatigue, mood changes, and feeling disconnected from your body. And while this is common, it’s not something you’re expected to just “accept.”

I'll delve into:
• Why libido changes are often hormonal, not psychological
• The role of testosterone as a vitality hormone (not just a s*x hormone)
• How low testosterone impacts libido, muscle, insulin sensitivity, skin, and autoimmune risk
• Why declining estrogen affects mood and the health of vaginal and urinary tissues
• How tissue atrophy in one area often reflects systemic hormone decline
• When bioidentical hormone replacement may be helpful
• How topical and localized hormone support can improve symptoms without systemic overload
• The importance of strength training, protein intake, and toxin reduction for hormone health

Did you see me article in Boerne Lifestyle? It's all about staying balanced and energized through the holiday season!
12/16/2025

Did you see me article in Boerne Lifestyle? It's all about staying balanced and energized through the holiday season!

12/16/2025

Today we’re talking about something many women notice but rarely get clear answers about: brain fog, reduced focus, and cognitive changes during perimenopause and beyond.

This isn’t imagined, and it’s not a personal failure. Your brain has hormone receptors throughout it, and as hormones fluctuate and decline, the brain undergoes real changes in signaling, neurotransmitters, and neural connections. The result can feel like anxiety, irritability, scattered thinking, or difficulty concentrating.

In this session, we break down:
• Why hormonal shifts directly affect brain function and focus
• How blood sugar spikes can mimic anxiety and panic
• The role cortisol and histamine imbalances play in mental clarity
• Why gut health matters (since many neurotransmitters are made in the gut)
• How poor sleep blocks the brain’s nightly “clean-up” process
• Why deficiencies in B12 and vitamin D are common drivers of brain fog
• The connection between inflammation in the gut and inflammation in the brain
• How infections, pathogens, candida, or parasites can hijack mood and cognition
• Why head injuries and chronic stress can keep the nervous system stuck in fight-or-flight
• The importance of stabilizing blood sugar, optimizing nutrients, and reducing inflammatory foods

The goal is to rule out physiological drivers first, so you’re not fighting an uphill battle. That starts with nutrient-dense, anti-inflammatory eating while prioritizing protein, healthy fats, fiber, and food diversity, while removing processed chemicals that worsen brain inflammation.

12/15/2025

We're two weeks in, and today we’re talking about the thyroid and what many women start noticing around age 40: a shift sometimes called “thyroid pause.” For a lot of women, the issue isn’t just the thyroid itself, but reduced conversion of inactive T4 into active free T3—which can feel like your metabolism, energy, and mood suddenly changed.

In this session, we go over:
• Why the thyroid is your master metabolism gland
• Common signs of slowed thyroid function: fatigue, anxiety/irritability, weight changes, hair/skin shifts, and slower motility
• The key question: is this nutrient/stress/toxin-driven… or autoimmune?
• How autoimmune thyroid issues can involve your immune system mistakenly attacking the thyroid
• The foundational nutrients needed for thyroid function and conversion (iron/ferritin, zinc, magnesium, iodine, vitamin D)
• Why gut health matters—because a significant portion of thyroid conversion is supported by gut microbes
• How chronic low-grade infections, chemicals/pesticides, and water contaminants can add to your overall toxic burden
• Why a quality water filter can be a practical step toward lowering that load

If you’re noticing classic thyroid symptoms, the goal is clarity and strategy: assess whether this is autoimmune or not, restore the raw materials your body needs, support your gut, and test instead of guessing.

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Marshalltown, IA

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