Period Chats - A hormone wellness podcast.

How to Prepare for Menopause Naturally: A Decade-by-Decade Guide Menopause is a natural phase in every woman and menstruators life, marking the end of her reproductive years. Navigating the myriad changes that accompany this transition can be challenging. If you've wondered, "How can I prepare for menopause naturally?" you're in the right place. In this guide, we'll detail steps you can take in each decade of your life to ensure a smoother, more natural transition into menopause. Your 20s & 30s: Lay the Foundations Educate Yourself: Start by learning about your hormones. The sooner you become attuned to your body, the earlier you can establish a baseline for what's normal for you. This can help identify potential hormonal imbalances. Familiarize yourself with menopause to support the women around you. Exercise for Bone Health: Research shows that weight-bearing exercises like weightlifting, yoga, and other resistance training can help build strong bones and increase muscle mass. Dietary Considerations: Embrace a nutrient-rich diet focusing on whole foods and blood sugar balance through fats, fiber, and protein. Ensure adequate intake of vitamin D and calcium for bone strength. CycleBites can be a nutritional addition to your diet. Avoid Smoking & Vaping: Research suggests smoking might hasten the onset of menopause. Establish a Baseline: Understand your hormonal norms. While you don’t need all the tests, consider discussing these baseline labs with your doctor: Complete Blood Count (CBC), Lipid Profile, Vitamin D Test, Gut Health Assessment, Thyroid Function Tests, FSH & AMH Test, Micronutrient Assessment, and DUTCH Test Monitor Menstrual Regularity: In the late 30s, some begin to notice menstrual cycle changes, which might signal perimenopause. Past episode on perimenopause (lol the quality is not great this was when I was recoding in my closet): Listen here -> https://podcasts.apple.com/us/podcast/perimenopause-explained-featuring-certified-nurse-midwife/id1541720489?i=1000508264048 Want to work with me to support your hormones and do dutch testing? Apply/ Join the waitlist here!

Welcome back to the Period Chats Podcast - today we are going to be exploring vitamins and minerals that are important for hormone balance! Vitamin D Scientific Explanation: Vitamin D can influence the synthesis of estrogen and progesterone, two primary female sex hormones. Adequate levels of vitamin D are associated with improved fertility and a reduced risk of polycystic ovary syndrome (PCOS). Moreover, vitamin D receptors are found in various body tissues, indicating its role in overall hormonal balance. Food Examples: Fatty fish (e.g., salmon, mackerel, and sardines), fortified dairy and non-dairy products, egg yolks, and beef liver. B Vitamins (especially B6, B9, and B12) Scientific Explanation: B vitamins play a pivotal role in hormone production and balance. Vitamin B6, for instance, is involved in the synthesis of neurotransmitters like serotonin and dopamine, which can influence mood and menstrual cycle regulation. Vitamin B9 (folate) is crucial for DNA synthesis and repair, and vitamin B12 supports nerve function and energy production. Food Examples: Whole grains, legumes, eggs, meat, leafy green vegetables, bananas, and fortified cereals. Iron Scientific Explanation: Iron is essential for the synthesis of estrogen and progesterone. It also helps in the formation of red blood cells, which transport oxygen throughout the body. For menstruating women, adequate iron intake is especially important to compensate for blood loss during periods. Food Examples: Red meat, poultry, seafood, lentils, beans, tofu, spinach, fortified cereals, and pumpkin seeds. Magnesium Scientific Explanation: Magnesium supports the enzymatic reactions involved in hormone synthesis. It can also help alleviate symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, and mood swings, by promoting muscle relaxation and improving mood-regulating neurotransmitter function. Food Examples: Leafy green vegetables (e.g., spinach, kale), nuts, seeds (especially pumpkin seeds), whole grains, and dark chocolate. Zinc Scientific Explanation: Zinc plays a role in the production and release of eggs from the ovaries (ovulation). It's also involved in the synthesis of estrogen, progesterone, and testosterone. Furthermore, zinc has antioxidant properties, helping protect cells from damage. Food Examples: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products, and fortified cereals.

Welcome back to the Period Chats podcast! My friend Katie Bressack joins me today to chat about Hashimoto’s Thyroiditis.  Katie coaches and empowers women to eat for their hormones, support healthy energy levels, and boost moods. We’re both dietitians with Hashimoto’s diagnoses, and some of the symptoms that we both remember experiencing are: being chronically cold, low basal body temp, dry and thinning hair, brain fog, substantial energy dips, body fatigue, gut issues, food intolerances like gluten and dairy, and joint pain. Personally, my doctor estimates that I probably had it for three years before receiving the diagnosis earlier this year.  Katie shares how the experience of several pregnancies effected her thyroid-related blood panel tests, and interacted with a range of symptoms over the years. She also gives a great tip for anyone that might be preparing to try and get pregnant: if you have any of the symptoms mentioned above and you’ve never had a full thyroid panel done, make sure you request a FULL thyroid bloodwork panel from your doctor (as opposed to just TSH). If you suspect any kind of thyroid issue, you’ll want to look at TSH, T3 and T4, and thyroid antibodies at a minimum.  Katie and I talk about how stressful seasons of life often precede and even trigger the onset of auto-immune pathology, even if symptoms may have been developing sub-clinically prior to that.  We’ve both opted for desiccated thyroid instead of synthetic thyroid, Katie’s reason being that she didn’t do well on Synthroid.  Common foods that can make Hashimoto’s flair up are: gluten, dairy, soy, and too much salt. It’s also important to discover any other possible intolerances and keep track of your own trigger foods, because each one of our immune systems is different and unique. Many dietitians believe that animal protein is important for your thyroid, and every professional will agree that getting plenty of protein from varied sources is a must. I asked Katie, how does someone with a food intolerance balance avoiding unhelpful ingredients and being overly restrictive? She shares the mentality and language she uses to avoid both gutters in her approach, as she eats in the way that her body needs right now. Lastly, we discuss finding a great doctor, self-advocacy in restaurants, remembering to drink enough water, and in general how to care well for ourselves and support our own health journeys, because it’s worth it! Visit Katie’s website: www.KatieBressack.com Follow her on Insta: @KatieBressack

Today on the Period Chats podcast, we’re talking about making sure the wellness journey stays FUN. Today’s guests are sisters Alli Bridgers and Sara (Bird) Caroline, the hosts of Go Call Your Sister podcast.  We’ll be discussing health, wellness, creating a realistic and un-complicated morning routine,  and the importance of having fun while being well. We chat about staying healthy during a move or relocation, while on vacation or away from home, or during even scary or chaotic new seasons. Routines work differently for different people, and I love how this conversation gives each of us full permission to tune in and listen to what our hearts and bodies need individually. Adulting and being in charge of ourselves is a learning curve, and Alli and Sara share about how silence, movement, spiritual music, journaling and self-friendship are all tools that can guide us in creating and designing the life that feels right. We also talk about trusting ourselves and listening to our intuition. We look back at times we haven’t known how to do that, and how we’re growing in this skill.  We look at things like shedding people-pleasing, harshness with ourselves, and the previous bad boundaries we may have had at times with our entrepreneur schedules. We also touch on the idea of letting our personalities morph and change as we grow. I love what Alli and Sara have to share about caring for ourselves as well as other people; you are your own first and last best friend, and your health and wellness is directly tied to knowing how to do what’s best for YOU first and foremost.  Check out their podcast: https://podcasts.apple.com/in/podcast/go-call-your-sister/id1592498609 Follow them on Insta:  @gocallyoursister  @allibridgers  @sarcar_ Follow their TikToks: @AlliinCali @sarcar_ And to learn more about the Enneagram, check out this free test: https://www.eclecticenergies.com/enneagram/test

Overview:Join us today for an eye-opening discussion on intermittent fasting with Dr. Danielle. We dig deep into the effects of fasting, especially on individuals with periods. While it's gaining popularity, is it truly beneficial for everyone? Key Highlights: Intermittent Fasting Types: From alternate day to 16-8 fasting, there's a range of fasting techniques. Hunger Hormones: Fasting can spike hunger signals by increasing hunger hormones. Menstrual Cycle Disruption: Regular intermittent fasting might alter menstrual cycle hormone levels, even potentially disrupting once-regular cycles. Acne Outbreaks: An unexpected side effect? Increased occurrences of acne in some individuals. Gender Differences: Males and females have different energy needs and hormonal responses. For instance, females possess higher levels of kisspeptin, influencing reproduction, and hunger. Fertility Concerns: Research suggests fasting might affect fertility, evident from animal tests where it led to decreased fertility and shrunken ovaries. Hypothalamic Amenorrhea: Dr. Danielle’s patients have experienced this condition due to intermittent fasting. It occurs when one eats too little or exercises excessively. The Impact of Starvation: Denying food can lead to decreased energy, potentially causing fatigue and a lack of wellness. Cortisol Spikes: Excessive fasting might lead to stress responses, elevating cortisol, causing symptoms like brain fog, fatigue, and anxiety. Thyroid Connection: Dr. Danielle's diagnosis of Hashimoto’s thyroiditis at 19 brings attention to the potential connection between fasting and thyroid function. Prolonged fasting can negatively impact those with thyroid issues. Before you dive into any trending health topics, always ensure you consult with healthcare professionals, and stay informed with credible research. Prioritize your well-being and ensure your body receives the nourishment it needs. Connect with Dr. Danielle:Instagram:https://www.instagram.com/drdanielle.nd/ About Funk It Wellness: Looking to balance your hormones naturally? Funk It Wellness pioneers a new era in hormone health, providing menstrual and hormone support through wholesome food based supplements and educating to eliminate stigma.

Welcome back to the Period Chats podcast! I’m here to help you find your way when it comes to hormones, and today our guest Shakira Victoria shares about her journey rebalancing her hormones naturally. Shakira (like many of us) spent years on birth control before ultimately making the decision to stop taking it. She’s now a certified holistic health coach who shares tips on Tik Tok and Instagram on hormone regulation, clean nutrition and getting rid of toxins. So, when is it time to consider coming off of birth control? Shakira shares that when she first got on birth control at age 16, she experienced unwanted weight gain. In doing more research on how birth control effects the body and its common side effects, and upon learning about her family history of infertility, she made the decision to go a different route. In both of our experiences getting off birth control, our natural periods waited months to return. So Shakira researched and experimented with supplements and healthy eating to support her body as it got back on track. She also came across Alisa Vitti’s book “Woman Code: Perfect You Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source” and began implementing seed cycling from there. In this episode we discuss undoing diet culture and rediscovering that real foods (like natural fats) are actually good. We also talk about what the phases look like for each of us and the subtle ways our cycles effect our communication styles and interactions. Shakira describes her journey towards prioritizing rest during her period, how she spends the luteal phase tying up loose ends, and how she looks at PMS as a report card that gives insightful feedback about how well she’s supporting her body. Follow Shakira on Tik Tok and Insta: @BeingWellisHot

Welcome back to another episode of the Period Chats podcast! Our guest today is Hannah Heidel. Hannah is a nutritionist and owner of Nourished Girl, which is an awesome company that has been a long-time partner of Funk It Wellness. Today’s episode contains such a meaningful and impactful conversation. Hannah and I dive in to some of the ways that the wellness journey isn’t always easy or linear, and also how hormone and period health can effect many people’s experience of adolescence and early adulthood in pretty profound ways. We also talk about how the little changes we make in life can add up over time to create big health improvements, and about the many, many connections between synthetic hormones and certain mental health side effects. Hannah first reached out to Funk It when she was getting off of birth control pills, so we start our chat with her back-story. Hannah dealt with PCOS and cystic acne from an early age, and was prescribed birth control. While it helped her feel more social and normal, she eventually learned about its possible interplay with things like anxiety and some types of weigh gain.  Hannah and I talk about our experiences of feeling different, out-of-body, or not quite ourselves when we were on the pill, and how one might determine if they absolutely need birth control, or if there might be other options. She is now managing her health, hormones, and blood sugar in more holistic ways (including seed cycling!), and is not only experiencing a lot of improvements personally, but is sharing her knowledge and wisdom with her online community. We talk about what it’s like to first discover that things like testosterone and progesterone levels can effect our life experiences so profoundly, and how we’ve learned over the years to embrace the ways that our bodies operate, and work with them to feel our best. We also chat about how it feels to be less of a partier as well as being more self-aware than average, and how our natural leadership qualities and callings in the wellness space also create some loneliness at times. Hannah shares some incredible soul wisdom about how happiness is an inside job, and how cultivating joy through movement, nutrition, doing things you love and building something valuable can help your physical and mental health.  Finally, we talk about enjoying and sharing the small things, creating community online, and inspiring others to find self-love!  So fam, be easy on yourself, take the pressure off, and take it one day at a time. We’re all on this wellness path together! Follow Hannah on Insta: @NourishedGirl

Tatiana Fogt from the Bedside Podcast is our guest today!  We’ll be talking all about healing hormones, unraveling shame and upgrading sexual pleasure. Tatiana shares about her own hormone journey, which started with a bad experience on Yas. She saw first-hand in her early 20’s that not all prescription synthetic hormones will work with every body. Tatiana then experienced hormonal acne after coming off of Yas, and developed a desire to learn how to manage hormones in natural non-prescription ways. After this extensive, self-led learning journey, she decided that the topic of sexual health needed a rebrand - one that she could offer because of her background in marketing and design. Now, she hosts an incredible platform where people can find the information they’ve been looking for around sexual health and wellness. Her podcast has recently discussed everything from relationship attachment styles to reducing cortisol levels to defining sensuality, and she’s helping her audience grow their knowledge and confidence around relationships and sex. On this episode we discuss common misconceptions around libido, desire, and the diverse, natural ebb and flow of what turns each individual human on or off. Tatiana also shares some good insight about how we can communicate with our partners without hurting feelings, and about cultivating different types intimacy within our relationships. We discuss how to open up better communication with a partner. Then, we share some tips on how to re-write old shame scripts. We talk about how we learned to be in charge of our own destinies, become who we want to be, and feel more secure in our own bodies. We describe what good communication might look like for us in our respective relationships, and we express our gratitude that we’ve been able to to step in to our true, loving, wild selves and live fuller lives. We talk about how pleasure can be defined more broadly to include play, rest, enjoyment and fulfillment. Then, we end the episode on the topic of shifting generational habits and hangups, and the importance of creating space in our lives for what we truly want and desire. I love what Tatiana has to share about deciding she was done waiting on anything or anyone, and just making moves in her own life, career and calling. Follow Bedside on Insta: @thebedside Check out their merch: www.thebedside.co/links Listen to Tatiana’s podcast: https://open.spotify.com/episode/0xsw6xZmMn63WzZTzB3jOI

Today on the Period Chats podcast we’re joined by Lilly Rakow. Lilly is a certified holistic health coach and digital marketing pro, as well as the host of the 80/20 Podcast where she explores topics like balance, health, relationships, and navigating life as a twenty-something in our day and age. Lilly loves sharing knowledge, reading, doing yoga and chilling at the beach. I know you’re going to love this episode because we discuss our personal health and wellness routines. We’re both recovering hustle-culture addicts, so our personal routines include purposeful calming and slowing for the sake of helping our bodies and boosting happiness. Lilly drops so much wisdom on this episode, like how if we don’t pick a day for our bodies to rest, our bodies will eventually pick it for us (how true is that), and she draws connections between things like stress, inflammation and hormone imbalance in ways that will make you want to finally give yourself permission to do more self-care. Currently, both of us have more success with being consistent on morning routines that night-time routines. I personally give myself a quiet hour for me in the mornings, and Lilly shares how her morning routine includes journaling, stretching, movement, and drinking plenty of water. We also both see the value of spending time with good friends, which takes time and effort, as well as intentional boundaries to allow for sleep, so it’s important to plan ahead and know what you need socially.  A big part of creating your own personal morning routine is going to be self-awareness. Learn from your own heart what pace works best for you, how much flexibility you need to factor in for life, and your cycle fluctuations, and notice what brings you happiness. Many people find waking up at a consistent time every day helpful, not only for their circadian rhythm, but for their productivity and happiness. We also chat about how content consumption can effect you more, positively or negatively, in the first 90 minutes you’re awake than in any other part of the day, so it’s smart to set limits on the type of info you’re letting your brain absorb in the mornings. The main theme of this episode is loving and caring for yourself in smart, fun, and effective ways.  Most of us do better with a certain amount of routine, especially in the early part of the day, so I encourage you to take some time to discover what works for you. Follow Lilly on Insta: @lilyrakow And check out her website: www.LilyRakow.com

In this episode, Dr. Jess is back!! Dr. Jess is a naturopathic doctor in Ontario, who is going to help us zoom in to the topic of vaginal health in warm weather from a holistic approach. We’ll address some listener questions about reproductive and vulval/vaginal health, and chat about how the products we use and the weather outside can affect our skin and hormones. Our most-asked question was: “What does someone need to do to keep everything clean in the summer?” First, Dr. Jess helps us deep dive into the products we’re using, so we can know how to avoid toxins and pH-altering ingredients. Some common problematic ingredients in lotions, wipes and lubes are glycerin (which can cause yeast overgrowth), chemical fragrances (which may damage the vaginal mucosa), parabens, and other endocrine disruptors (which can mess with out hormone levels). “Less is more” when it comes to taking care of our vulvas. Past marketing gimmicks like douching are not helpful or necessary, and the labia minora usually only need to be washed with water. Vaginal deodorants are very, very rarely needed for anyone. Warmer weather can lead to more showers, more shaving, and more wipes, so Dr. Jess suggests that this might be one of the reasons some people see eczema, dermatitis and other irritation on their skin in sensitive areas during the hotter months. We also talk about how to be intentional around our clothing. Organic cotton underwear is usually a healthier choice than sporting spandex, lacy undies and super tight shorts non-stop. Plus, swapping out wet swimsuit bottoms for something dry as soon as you can may help reduce your change of yeast infection. Another question that came in was: “Can you get sunburnt in that area, and what should you do to avoid that?” Dr. Jess teaches us that for those of us removing hair, we do need to keep in mind that the skin is thinner there, and way more sensitive than other skin. So make sure you look for a natural sunscreen (they’re usually zinc-oxide based), and don’t over-do it with the sun exposure between 10 am and 2 pm. Finally, we look at this question: “When do I need to go to the doctor, and when is it ok to self-diagnose?” Research shows that candida albicans (a common yeast) is growing a resistance to over-the-counter anti-yeast treatments, and that around 75% of people who self-conclude they’re dealing primarily with a yeast infection are incorrect. So, Dr. Jess recommends reaching out to a practitioner that you can trust whenever that’s possible. Connect with Dr. Jess: IG --> @drjessnd Website --> https://jessicanazareth.com/