The Flow State Podcast

***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 Health
• Effects of hormonal birth control on women's health
• Common period symptoms
• Luteal phase deficiency (LPD): causes and treatment
• Factors affecting progesterone production
• Impact of hormonal health on overall well-being beyond child-rearing years
• Empowering women beyond fertility
• Ovulation and its importance
• Long-term impacts of hormonal birth control
• Nervous 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: @nutritionwithnorah

Email: [email protected]

Website: https://www.nutritionwithnorah.com/

Join Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want 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.***

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 cycle
• The impact of dietary choices on ovulation and overall hormonal health (Nutrition and Macronutrients)
• Blood Sugar Management
• The healthy benefits of micronutrients and microgreens
• Probiotics and prebiotics to support a healthy gut microbiome
• The prevalence of endocrine disruptors in various products
• How stress affect your hormonal health
• The concept of ultradian rhythm, shorter cycles within the circadian rhythm, and how awareness of these cycles can be beneficial for focus and stress reduction
• Why is sleep is so important

And 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: @nutritionwithnorah

Email: [email protected]

Website: https://www.nutritionwithnorah.com/

Join Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

Disclaimer: The information provided in this podcast is not a substitute for professional medical advice. Listeners are encouraged to consult with qualified healthcare providers for personalized recommendations.

In this episode, Norah and Monica dive deep into the world of hormone support and cycle tracking. They begin by thanking their audience for the amazing questions received for their seasonal community Q&A, emphasizing the importance of providing personalized answers to individual situations.

Episode Highlights:

• Understanding Acne and Hormones: Exploring the link between gut health, hormones, and acne during ovulation.
• Caloric Intake Recommendations: Discussing energy needs and nutrition during different menstrual phases.
• Coping with Period Cramps: Nutritional approaches, including Omega-3 and Vitamin E sources, to alleviate discomfort.
• Cycle Thinking and Anxiety: How hormonal fluctuations impact anxiety levels, differentiating PMDD and PME.
• Cycle Tracking in College and Busy Schedules: Tips for college students with unpredictable schedules.
• Age and Irregular Periods: Addressing irregular periods in mid-30s and considering perimenopause.
• Understanding the Menstrual Cycle Continuum: Consider the last few months' impact on your current cycle, not just the previous month. Hormones take time to influence the menstrual cycle.
• Hair Loss and Hormones: Hormonal imbalances, PCOS, and elevated androgens can cause hair loss in women. Nutrient deficiencies, especially iron, can also contribute.
• Nutritional Supplements for Hair: Biotin and zinc can support hair, skin, and nails. Adequate nutrition is crucial for overall health and hair quality.
• Tips for Better Motility: Practice mindful eating, avoid stress during meals, chew food thoroughly, and prioritize relaxation for improved digestion.

And so much 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: @nutritionwithnorah

Email: [email protected]

Website: https://www.nutritionwithnorah.com/

Join Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want 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, we are joined by Dr. Melissa Oleson, a doctor in physical therapy specializing in pelvic floor health and together they discuss the importance of a whole-body approach to pelvic health, debunking the myth that pelvic floor issues are only a concern for women. They also emphasize the need to focus on the entire core system, including breathing muscles, abdominals, deep back stabilizers, and glutes.

Tune in now because this episode provides valuable insights into pelvic floor health, dispelling myths, and offering practical advice for optimizing overall well-being.

Episode Highlights:

• Dr. Melissa's personal journey into pelvic health after experiencing deep, nagging hip pain
• Symptoms of a tight pelvic floor
• The connection between stress and pelvic floor tension, and the importance of breath in pelvic health
• The misconception of kegels as the primary solution and the need to work on the entire core system
• The impact of posture, exercise, and footwear on pelvic floor health
• Tips for pelvic floor warm-up and cooldown exercises before and after workouts
• The interconnectedness of the pelvic floor with gut health, hormone health, and overall well-being
• Breaking the habit of the "just-in-case pee" and re-establishing natural bladder cues
• The significance of mindful breathing, gentle stretching exercises, and optimal body alignment to support the pelvic floor throughout life.
• Recognizing the value of pelvic floor therapy and holistic approaches to address various pelvic health issues.
• The importance of self-care, including exercise and facials, in maintaining overall well-being.

And so much more!

Stay connected with Dr. Melissa:

Website: https://msunn.com/

Instagram: @drmelissaoleson

Youtube: https://www.youtube.com/@DrMelissaOleson

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: @nutritionwithnorah

Email: [email protected]

Website: https://www.nutritionwithnorah.com/

Join Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want 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 of the Flow State Podcast, We welcome Claire Siegel, RDN,LN, the CEO and co-founder of flourish, an app designed to help women break the diet cycle and develop sustainable healthy habits through expert counseling, accountability, and community support. They dive into a candid discussion about intuitive eating, diet culture, and the quest for nutritional freedom. Claire shares her personal journey of struggling with weight and dieting from a young age, leading to her realization that conventional dieting approaches were not beneficial for her mental, emotional, and physical well-being.

Check Out These Episode Highlights:

• Claire's personal experience with dieting and struggles with weight from a young age
• The influence of Claire's mother and the realization that alternative approaches to nutrition are needed
• The need for change in the conversation around nutrition, dieting, and body image
• The importance of addressing intergenerational dieting
• The significance of early exposure to healthy eating behaviors and family dynamics
• Claire's awakening to the negative effects of her restrictive eating habits and metabolic rate testing
• Recognizing the psychological, emotional, and body image components of struggles with food
• The inclusion of mindset coaches and therapists to address barriers with food
• Norah highlights the power of community in supporting individuals on their journey to improve their relationship with their bodies and food.
• The importance of individualization when providing resources and guidelines around nutrition.

And so much more!

About Claire Siegel RDN,LD:

Claire is the CEO and co-founder of Flourish. Flourish helps women break the diet cycle and sustain healthy habits through expert counseling, accountability, and community support.

Claire received a dual degree in Plan II Liberal Arts Honors and Dietetics from The University of Texas at Austin. She began her career at Snap Kitchen as the company’s lead dietitian before transitioning into a product role supporting the launch of the company's meal planning app. In 2018, Claire founded her first business— a nutrition counseling practice that served hundreds of women across 5 continents, and ultimately served as the inspiration for Flourish.
Learn more about Claire's App FlourishFollow along with @claire_siegel on instagram.

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: @nutritionwithnorah

We