S4E02: How to Track Your Menstrual Cycle

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***Have you ever felt trapped in a toxic environment, battling your own body image demons? In today's episode, we're joined by the incredible Tara Laferrara, a fitness coach and advocate for mental and physical wellness, as she shares her journey from overcoming adversity to finding empowerment through fitness and self-discovery. Join us as Tara opens up about her personal transformation, offering invaluable insights into building resilience, fostering self-love, and embracing the journey towards a healthier, happier you. Episode Highlights:How Tara overcame toxic environments and body image strugglesMindful eating and intuitive eatingWhy is strength training importantImpact of fitness on sexualityHow to deal with negative comments about your weight or bodyUnderstanding the effects of the menstrual cycle on trainingDebunking myths surrounding exercise during different phases of the menstrual cycleThe significance of rest and recovery in achieving fitness goals And many more!Stay Connected with Tara Laferrara:Instagram: @taralaferraraYoutube: https://www.youtube.com/@TaraLaferraraThis podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

Are you curious about the role of nutrition and exercise in building a stronger, healthier body? Have you ever wondered how muscle health impacts overall wellness and disease prevention? If so, you're in for a treat. Join us as we sit down with Dr. Gabrielle Lyon, a renowned expert in muscle-centric medicine, to explore the fascinating connection between skeletal muscle health and longevity. Dr. Lyon brings a wealth of knowledge from her background in nutrition and medicine, making this episode a valuable resource for both healthcare professionals and anyone seeking to take control of their health.Episode Highlights:Importance of recognizing patterns of people in healthcareConcept of muscle-centric medicine and its significance for overall healthRelationship between skeletal muscle health and obesity, infertility, and overall healthProtein quality and its importance in muscle health Challenges in educating healthcare providers about nutrition and exerciseImportance of strength training for muscle health, particularly in conditions like PCOSRole of skeletal muscle in insulin sensitivity and glucose disposalImpact of exercise on body composition compared to diet aloneConsiderations for hormone balance and muscle health in different life stages, including menopauseAddressing misconceptions about protein intake and its effects on kidney healthIndividualization of dietary recommendations based on personal response and needsAnd many more!About Dr. Gabrielle Lyon:Dr. Gabrielle Lyon is a board-certified family physician leading a disruption in modern medicine, one that focuses on the largest organ in the body—skeletal muscle—to support longevity and fight back against the threat of obesity, heart disease, and diabetes.With a background that includes a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University and undergraduate training in nutritional sciences at the University of Illinois, she is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. Dr. Lyon's upcoming book, Forever Strong: A New, Science-Based Strategy for Aging Well, outlines her whole-body, whole-person protocol for muscle health optimization.Through her private practice, popular YouTube channel, influential podcast and new book, she asks a fundamental question: How can we build strength, not just in the weight room, but in our daily lives? Dr. Lyon is on a mission to make the world a little bit stronger by building consistent dietary and lifestyle habits, and showing up for ourselves and the people we love. Find more at DrGabrielleLyon.com.Stay Connected with Dr. Gabrielle Lyon:Instagram: ​​@drgabriellelyonYoutube: https://www.youtube.com/@DrGabrielleLyonThis podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]:

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***Eager to explore the transformative realm of inner balance and well-being? We've got an episode that's not just about finding your flow but about the profound influence of meditation and self-discovery. In today's episode, we are joined by a special guest, Hanna Finissi, the creator of Soul Trust Ignite, a well-being organization dedicated to igniting inner wisdom through meditation and introspective personal discovery. Get ready to learn about Hanna's personal journey into meditation, her unique approach to making meditation accessible and personalized, and the transformative Soul Trust Ignite methodology she's crafted to help you fall in love with your true self.  Episode Highlights:Hanna's Journey into meditationThe  importance of stress management in overall well-being and its impact on hormone healthHanna's Approach to meditation and community Soul Trust Ignite Methodology The  five-part meditation framework to make the practice accessible Personalizing the meditation practice to fit one's lifestyle, preferences, and needsOvercoming challenges in meditation Acknowledging and celebrating 'me' time The Meditation LabAnd so much more!Stay Connected with Hanna:Website: https://www.soultrustignite.comInstagram: soultrustigniteThis podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***In today's episode, join Norah and Monica on an engaging Q&A session, unraveling a myriad of topics from healthcare frustrations to personal life transitions. They share their unique experiences, offering a blend of practical health advice, practical tips for alleviating menstrual symptoms,  life lessons, and the importance of emotional intelligence. Whether you're seeking inspiration for overcoming challenges, curious about body intuition, or simply enjoy genuine conversations, this episode has something for everyone.Episode Highlights:Hosts' life updates and transitionsHealthcare frustrationsThe significance of listening to one's body intuitionBody Confidence and Emotional IntelligencePeriod flu symptoms and its relation to hormonal fluctuationsNatural relief methods for PMS symptomsHeadache relief techniquesReflection on period crampsFunctional lab testingPerimenopause and alleviating symptomsAnd many more!This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

In this episode, we invited McCall McPherson, a PA and founder of Modern Thyroid Clinic, to discuss thyroid health, sharing her personal journey and emphasizing the prevalence of thyroid issues, particularly among women. McCall highlights overlooked symptoms, challenges mainstream medicine's approach, and advocates for comprehensive lab panels. The conversation covers endocrine disruptors, medical gaslighting, and empowering patients with knowledge about their thyroid health. Episode Highlights:The prevalence of thyroid issues, especially among womenOvercoming medical gaslighting in thyroid careDistinction between thyroid issues and Hashimoto'sCommon symptoms and challenges in getting a proper diagnosisEndocrine disruptors and their impact on thyroid healthImportance of comprehensive lab panels and diagnostic measuresEmpowering patients with knowledge about their thyroid healthRole of gluten and dairy in thyroid healthIndividualized approaches to optimize thyroid hormone levelsAddressing health issues' root causes instead of blaming individualsThe thyroid-gut connection, stressing the importance of tackling underlying issuesInflammation's impact on hormone activation and the need to address lifestyle factors The crucial role of thyroid hormones in fertilityAnd so much more!About McCall McPherson:McCall McPherson is the founder of Modern Thyroid Clinic, a thyroid - centered functional medicine practice in Austin, Texas, and the owner and Chief-Hope-Giver of Thyroid Nation. She is a physician assistant, TEDx speaker and a thyroid and hormone expert by way of being a patient. Her passion for perfecting thyroid treatment stemmed from years of her suffering due to the mismanagement of her own hypothyroidism. Now she lives, breathes and thrives in understanding the nuances of proper thyroid care. Her philosophy is simple: There is no reason to still have thyroid symptoms. She spends her time with patients to help them get their lives back and teaching and advocating for the other millions suffering who aren’t her patients.Stay Connected with McCall :Instagram: @mccallmcphersonpaWebsite: https://www.mccallmcpherson.com/  or https://www.modernthyroidclinic.com/This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1What Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PM

In today's episode, discover invaluable insights into the journey of regaining your menstrual cycle and the often-overlooked factors affecting women's health. Join us in a candid conversation with Cynthia Donovan, a renowned nutritionist specializing in period recovery, as we delve into the timelines, challenges, and empowering stories surrounding Hypothalamic Amenorrhea (HA) and its connection to overall well-being.Episode Highlights:What is Hypothalamic Amenorrhea (HA): (Causes and symptoms)Dysfunction in the hypothalamus and its role in regulating the menstrual cycleRelationship between low energy availability and HAConnection between Heart Rate Variability (HRA) and HAThe general timeline for regaining the menstrual cycleFactors affecting recovery timeChallenges in overcoming fears related to weight gain and identityWhat to know about RED-S (Relative Energy Deficiency Syndrome)Comparison with RED-S and HAImportance of changing perspectives (food, bodies, and exercise)About CYNTHIA DONOVAN, MS RDC CDN:Cynthia is a registered dietitian nutritionist that supports women in getting their period back. She helps them reverse hypothalamic amenorrhea, restore their health, and regain fertility. Cynthia’s life purpose is to help women find balance with food, body and exercise. She has over 10 years of experience and founded the Eat to Regain Your Period Program in 2020. She’s helped 100’s of women across the world get their periods and life back. When she’s not serving women with period recovery you can find her in nature, travelling and having fun with the two loves of her life, her sons, Brian and Brayden.Stay Connected with Cynthia:Instagram: @period.nutritionistWebsite:: https://www.periodnutritionist.com/This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***In this episode, Monica and Norah engage in a riveting conversation with Dr. Alyssa Olenick, a highly knowledgeable and empowering voice in the realm of fitness, nutrition, and women's health. They delve into the nuanced intersection of menstrual cycles, training protocols, and the female physiology, unraveling myths and shedding light on evidence-based insights. Alyssa explores the impact of the menstrual cycle including cycle syncing, on training, offering practical tips and debunking common misconceptions. With Alyssa's expertise, this episode offers a refreshing perspective that empowers women to embrace a bio-individual approach to fitness and wellness. Episode Highlights: Benefits of cycle syncing: Pros and ConsThe concept of periodized trainingBalancing cardio and strength trainingBody changes vs. performance improvementsThe importance of evidence-based information and cautions against blindly following trends without considering individual needsSex differences in fitness and trainingHow and why to cycle your exercise with menstrual cycleThe importance of tracking menstrual cycles and training variables for a periodized approachHigh-Intensity Interval Training (HIIT): What it isAnd many more!About Dr. Alyssa Olenick:Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise, metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas of endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.comStay Connected with Dr. Alyssa:Instagram: @doclyssfitnessYoutube: Doc Lyss FitnessThis podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the 

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***In this episode, we explore overlooked aspects of women's health beyond fertility, challenging societal norms. We share insights on women's well-being, emphasizing the crucial role of ovulation in overall health.Episode Highlights:Nicole's Journey into Women's HealthEffects of hormonal birth control on women's healthCommon period symptomsLuteal phase deficiency (LPD): causes and treatmentFactors affecting progesterone productionImpact of hormonal health on overall well-being beyond child-rearing yearsEmpowering women beyond fertilityOvulation and its importanceLong-term impacts of hormonal birth controlNervous System Regulation& more!About Nicole Jardim:Nicole Jardim is a Certified Women’s Health Coach, writer, speaker, mentor and author of Fix Your Period: 6 Weeks to Banish Bloating, Conquer Cramps, Manage Moodiness, and Ignite Lasting Hormone Balance a life-changing step-by-step natural protocol to ignite lasting hormone balance and improve everything from PMS, period pain, and heavy periods to irregular and missing periods. She has developed education and offerings that empower women and people who menstruate to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.Her work has impacted the lives of tens of thousands of people around the world by addressing the root cause of what’s really going on in their bodies and minds rather than treating just their symptoms. She passionately believes that the fundamentals to healing any hormone imbalance lie in an approach that addresses the unique physiology of every woman. This is essential to reclaiming and maintaining optimal health and vitality at any age.Nicole is the founder of the Institute for Menstrual Health, which offers training programs, mentorship and resources for an international community of women's health practitioners and coaches. Through its signature program the Women’s Hormone Health Certification, Nicole teaches other health practitioners and coaches the fundamentals of hormones, menstrual cycles and fertility.Finally, Nicole is the host of The Period Party, a top-rated podcast on Apple Podcasts, the co-author of The Happy Balance, a recipe book filled with over 80 hormone balancing recipes, and has been called on as a women’s health expert for sites such as The Guardian, Well+Good, mindbodygreen and Healthline.This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join th

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***In this episode we review ways to track your menstrual cycle.Episode Highlights:What is the FAMHow effective is tracking your cycle naturally as a form of birth controlWhat markers are used to track your menstrual cycle: Basal Body Temperature and cervical mucusIs it normal for the length of your menstrual cycle to changeWhere should I track my cycle?Knowing when your fertile window occurs to conceive or avoid pregnancy& more!This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***Hey there, lovely listeners! We're back with a bang for Season 4 of your favorite wellness journey. In this episode, get ready to dive deep into the realm of holistic well-being as we unravel the intricacies of hormonal health, lifestyle habits, and finding balance. We discuss the often-overlooked connection between our daily habits and the delicate dance of hormones. Join us on this insightful journey as we explore the impact of lifestyle choices on hormonal disruptions, ranging from stress and sleep to nutrition and gut health.Episode Highlights:The significance of daily habits in influencing the menstrual cycleThe impact of dietary choices on ovulation and overall hormonal health (Nutrition and Macronutrients)Blood Sugar ManagementThe healthy benefits of micronutrients and microgreensProbiotics and prebiotics to support a healthy gut microbiomeThe prevalence of endocrine disruptors in various productsHow stress affect your hormonal healthThe concept of ultradian rhythm, shorter cycles within the circadian rhythm, and how awareness of these cycles can be beneficial for focus and stress reductionWhy is sleep is so importantAnd many more!This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: [email protected]: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.