***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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite:

***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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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: nutritionwithnorah@gmail.comWebsite: 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.

In the past 3 months, our most popular article on the Marea website has been HOW TO: TALK TO YOUR PARTNER ABOUT MENTAL HEALTH & YOUR PERIOD. This article has resonated with many, especially within our PMDD community, sparking numerous direct messages from women seeking advice on how to effectively communicate their experiences to their partners.In this exciting episode, hosts Norah and Monica bring Season Three of the podcast to a close with a special guest, Dr. Nevin, delving into practical tools and strategies that individuals can employ to convey their health experiences to their partners and express their needs more effectively. She also discusses the significance of open communication, empathy, and teamwork in fostering healthier and more fulfilling relationships.Dr. Nevin's Background and Mission: Holistic healing expertise and global practiceHealing from trauma through supportive relationshipsExploring the effects of loneliness versus healthy solitudeEmpowering women's communication in relationshipsUnderstanding the role of the nervous system in triggersAddressing neuroception's impact on perceptionsDiscussing emotional changes tied to the menstrual cycleThe importance of validating emotions and needs in relationshipsRecommending writing down validation for oneself outside of the mind (Using tools like journaling, notes, or voice recordings for self-validation)Exploring the relationship with oneself and its connection to expressing in partnershipsThe patterns from childhood experiences and their influence on communicationRecognizing the importance of teamwork in relationshipsThe concept of creating space for emotional conversationsTenderness and safe spaces in communicationAnd so much more!About Dr. Nevin:Dr. Nevin is a highly esteemed holistic practitioner and personal coach specializing in empowering women and couples to lead fulfilled and connected lives.  She works with the nuanced layers beneath the surface.  She has a Bachelors of Science degree in Psychology with a focus on development, a doctorate in family chiropractic, and Relationship Coaching Certification through the ICF.Featured in the show:Couples Reconnect is a 12 Week relationship development course that will teach you skills and tools that will help you communicate more deeply, overcome issues and stay connectedStay connected with Dr. Nevin:Instagram: @drnevinhussionWebsite: https://www.drnevinhussion.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: nutritionwithnorah@gmail.comWebsite: https://www.nutritionwithnorah.co

Welcome back, Flow State Podcast listeners! We're excited to delve into a topic that might be new for some of you but holds immense potential for healing and connection. Today, we have a truly special episode in store as we are joined in person by Hannah Krusenbaum, a seasoned massage therapist with a unique focus on abdominal and womb therapy. This is not just about massage; it's about tapping into the wisdom of our bodies and embracing a holistic approach to well-being.In this episode, we'll be embarking on a journey to uncover the mysteries and benefits of abdominal and womb therapy. In our fast-paced modern world, the significance of touch and its impact on our physical, emotional, and energetic states often go overlooked. But today, we're fortunate to have Hannah with us, who brings a wealth of knowledge and experience in this realm. So, whether you're familiar with this therapy or it's an entirely new concept, get ready to open your mind to the profound potential of intentional touch and its ability to foster healing and reconnection.Episode Highlights:The historical and cultural roots of abdominal and womb therapy across different societiesThe significance of intentional touch and its impact on physical, emotional, and energetic well-beingBenefits of Abdominal & Womb TherapyThe specialized skills and training required for practitioners in this fieldReal-life stories showcasing the transformative effects of abdominal and womb therapyAddressing common misconceptions and concerns surrounding the therapyClarifying the non-sexual and professional nature of the practiceTips for listeners interested in exploring abdominal and womb therapyHow to find qualified practitioners and what to expect in a sessionAnd so much more!Stay connected with Hannah:Instagram: @bloom.bodyworkWebsite: https://www.bloombodyalchemy.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: nutritionwithnorah@gmail.comWebsite: 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.

In this episode, we are joined by the incredible Liz Hayes, known to many as "Miss Magic." Liz is an intuitive guide and the creator of the Sync Up Method, an approach that helps you reconnect with your inner flow, embrace your preferences, and lead a more fulfilling life.Tune in to discover the transformative journey of reconnecting with your intuition, embracing your inner flow, and finding magic in the everyday moments of life.Episode Highlights:Liz shares an engaging exercise that demonstrates the power of tuning into your preferences. This exercise helps you connect with your inner self and uncover your true desiresMonica relates the concepts discussed to her personal experiences, highlighting the importance of reconnecting with your intuition and inner wisdomSocietal pressures and expectations that often overshadow our authentic desiresThe difference between goals and preferences, emphasizing the significance of tuning into your body's wisdom and having authentic conversations with yourselfMonica shares her experience of building a strong Instagram following and the realization that external achievements don't fundamentally change who you areThe importance of listening to your own instincts and inner guidance, drawing parallels to health coaching and the power of personal insightsA practical advice for listeners seeking to reconnect with their bodies and intuitionAnd so much more!Connect with Liz:Instagram: @lovelizhaysWebsite: https://meetmsmagic.com/The Mothership MembershipThis 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: nutritionwithnorah@gmail.comWebsite: 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.

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 today’s episode, we are joined by a special guest, Esther Blum, an integrative dietitian and menopause expert and together we dive into the world of menopause and perimenopause, shedding light on this often misunderstood phase of life for women. Here's a breakdown of what you can expect from this insightful conversation:The frustration with conventional medical approaches and seeking alternative methodsThe importance of questioning research sources and understanding biasThe need for transparency and advocating for your healthEmpowering women to take control of their health and question medical recommendationsMonica's personal experience with hormonal imbalance and how it led to the creation of her brand, MareaEsther's journey into the field of menopause and integrative dietetics.The lack of support and focus on menopausal women in conventional medicineAddressing the evolving perspective on menopause and the changing landscape of healthcareRecognizing the signs of perimenopause, including changes in menstrual cycle, weight gain, hot flashes, etcFactors influencing hormone balanceThe impact of trauma on hormone balance and the importance of healing.The misconception around the duration of menopause and addressing symptoms.Differentiating between induced symptoms due to diet changes and genuine perimenopausal symptomsApproaches to raising progesterone levels and managing hormonal changes.The ongoing nature of menopausal symptoms if not addressed properly.The long-term effects of a hysterectomy without proper hormone replacement therapyThe role of vaginal estrogen and treatments for menopausal vaginal healthAnd so much more!Connect with Esther:Website: https://estherblum.com/Instagram: @gorgeousestherAbout Esther Blum:Esther Blum is an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy.Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.Learn more about Marea: http://www.mareawellness.com/Connect with The Flow State Podcast Hosts:Norah Candito, registered dietitian: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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

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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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 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 painSymptoms of a tight pelvic floorThe connection between stress and pelvic floor tension, and the importance of breath in pelvic healthThe misconception of kegels as the primary solution and the need to work on the entire core systemThe impact of posture, exercise, and footwear on pelvic floor healthTips for pelvic floor warm-up and cooldown exercises before and after workoutsThe interconnectedness of the pelvic floor with gut health, hormone health, and overall well-beingBreaking the habit of the "just-in-case pee" and re-establishing natural bladder cuesThe 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: @drmelissaolesonYoutube: https://www.youtube.com/@DrMelissaOlesonThis 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: nutritionwithnorah@gmail.comWebsite: 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.

In this episode of the Flow State podcast, hosts Monica and Norah discuss the importance of understanding female-specific training and hormonal changes throughout different life stages. They revisit a previous episode with Dr. Stacy Sims on cycle-specific training and share their biggest takeaways in a digestible and relatable format.They emphasize the significance of estrogen and progesterone in women's bodies and how they impact muscle contraction, metabolism, and overall health. Furthermore, they delve into the role of progesterone and its impact on muscle breakdown during the second half of the menstrual cycle. They stress the need for increased protein intake and appropriate nutrition during this phase to support muscle maintenance and overall well-being. Tune in now and find out more about  the key takeaways from the episode, covering protein needs, supplementation, training with the menstrual cycle, and the importance of consistency.Episode Highlights:Simplifying and sharing the key takeaways from the episode with Dr. Stacy SimsPersonal experiences and changes since implementing the knowledgeBenefits of strength training for long-term health and well-beingThe impact of estrogen, gut changes, and muscle contraction on women's bodiesThe importance of lean mass preservation for menopausal yearsThe drawbacks of extended moderate intensity workoutsHow hormonal imbalances may affect training recommendationsShifting the mindset around body goals and healthy relationships with changeTraining recommendations for individuals with hormonal dysfunctionsAdjusting training formats during perimenopause and menopause Differentiating between moderate and high intensity trainingImportance of body awareness and sprint interval training in older ageUnderstanding hormonal changes in relation to training and nutritionsProtein recommendation for athletes Tailoring workouts to the menstrual cycle can optimize training.And so much more!Featured in the episode:•S2E7 The Truth on Cycle Sync'd Training & Why Women Need More Protein Dr. Stacy SimsThis 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: nutritionwithnorah@gmail.comWebsite: 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 of the Flow State Podcast, hosts Monica and Norah are joined by Dr. Lana, a certified naturopathic doctor and licensed acupuncturist, to explore the topic of polycystic ovarian syndrome (PCOS). Dr. Lana shares her personal journey and how she found her calling in holistic healthcare. PCOS is defined as a condition involving hormonal, insulin, and blood sugar imbalances, which can have various effects on the body, including fertility and menstrual cycle disruptions. They also delve into the connection between PCOS and mental health, offering insights and tips for managing anxiety and depression related to the condition. Tune in to gain a deeper understanding of PCOS and learn about holistic strategies for managing this complex condition. Episode Highlights:Dr. Lana's personal journey and how she got into holistic healthcare Her experience with anxiety and IBS symptoms What is PCOS The impact of PCOS on fertility and menstrual cycle Common symptoms of PCOS The importance of early diagnosis and treatment for PCOS Dr. Lana's approach to treating PCOS holisticallyThe role of nutrition and lifestyle changes in managing PCOS Addressing insulin resistance through diet and exercise The benefits of acupuncture and herbal medicine for PCOS The importance of personalized treatment plans for PCOS Tips for managing PCOS-related anxiety and depression The impact of stress on PCOS symptoms Dr. Lana's advice for anyone dealing with PCOS And so much more!About Dr. Lana Butner:Dr. Lana Butner is a board certified naturopathic doctor (ND) and licensed acupuncturist (LAc). She earned her ND at the Southwest College of Naturopathic Medicine, a four-year accredited medical school. Stay connected with Dr. Lana:Website: https://www.drlanawellness.com/Instagram: @drlanawellnessFacebook: https://www.facebook.com/drlanawellness/Email: info@drlanawellness.comThis 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: nutritionwithnorah@gmail.comWebsite: 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

***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 neededThe 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: @nutritionwithnorahWe

***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.***Welcome to Season Three of the Flow State Podcast! Monica and Norah are thrilled to be back in person together for this episode. They kick off the season with a topic that's gaining popularity and causing conversations around fertility and conception. They discuss the fear-mongering and anxiety that can arise from these discussions and emphasize the importance of understanding that fertility issues are not necessarily a concern for everyone.Episode Highlights:What is preconceptionThe fear mongering around fertility issues and how it can create unnecessary worry.Talking about the importance of having conversations about fertility and understanding the factors that can affect it, such as hormonal birth control.The need for a healthier cycle and reproductive health as the first step towards supporting fertility.Norah shares her personal experience with conceiving and the importance of finding a provider you resonate with for prenatal care.The significance of methylated folate in a prenatal and its benefits over folic acid.Choline, an underrated nutrient important for neural tube defects and fertility, is also mentioned.The importance of vitamin D for overall health and its role in supporting various bodily functions.The concept of implantation and the significance of a healthy uterine lining for successful conception.The importance of observing a consistent rise in basal body temperature for several days to confirm ovulation.The significance of men's role in the conception process, including taking a quality multivitamin, maintaining regular exercise, and avoiding excessive alcohol, nicotine, and drug use.Common misconceptions about conception: Monica and Norah address a common misconception that certain positions or activities after intercourse increase the chances.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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: https://www.nutritionwithnorah.com/Monica 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.