The Flow State Podcast

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We're so grateful to have fellow Registered Dietitian, Kelli Yates, on the podcast today. Kelli specializes in the intricate worlds of migraine and gut health, and we dive deep into why these topics are so closely intertwined with our hormone health.

If you’ve ever struggled with migraine, felt overwhelmed by endless trigger lists, or been told to "just manage your stress," this conversation is a breath of fresh air. Kelli brings a compassionate, resilient-focused approach to a condition that is so much more than just a bad headache.

Episode Highlights:

The critical difference between a migraine and a common headache.
Why focusing on your body's resilience is more important than chasing individual triggers.
How to use blood sugar balance as a powerful tool to prevent attacks.
The undeniable link between your gut health and migraine frequency.
The truth about hormonal migraines and how to navigate your cycle.
How to use medication effectively without compromising your gut.
Practical ways to manage stress and calm your nervous system to raise your migraine threshold.
Why most online food trigger lists are misleading and what to focus on instead.
The two most common nutrient deficiencies that worsen migraines.
The "bucket analogy" that finally explains why your triggers seem to change day-to-day.

And many more!

*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.***

Connect with:

Instagram: @the.migraine.dietitian

Website: https://www.themigrainedietitian.com/

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: 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=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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You do not have to be a professional athlete to experience the devastating effects of underfueling and overtraining. This week, we're diving deep into the reality of Relative Energy Deficiency in Sport (RED-S) with professional ultra runner and coach, Jazmine Lowther. Jasmine gets radically honest about her journey from winning a 100k and turning pro to a two-year battle with weight gain, sleep disturbances, stress fractures, and a missing period. We break down the confusing signs her body was screaming, the flawed advice she received, and the pivotal changes that finally allowed her to heal. This is a crucial conversation for any woman who moves her body, has ever felt confused by her cycle, or has struggled to nourish herself adequately amidst a culture of "less is more."

Episode Highlights:

RED-S is a risk not just for elites, but for any active woman.
Early warning signs like night sweats and sleep issues were initially ignored.
A weight-focused mindset from rock climbing negatively influenced her running.
Exhaustion, digestive problems, and stress fractures finally forced her to stop.
Weight gain can be a confusing symptom of your body starving for energy.
"Just stop and rest" is incredibly difficult when your sport is your identity.
Healing began by ditching intermittent fasting and eating breakfast immediately.
She now fuels with 80-90 grams of carbs per hour during long runs.
Heavy strength training is non-negotiable for durability and bone health.
Track your cycle, sleep, and energy to understand your personal baseline.
Avoid comparing your training to others on Strava; you are an individual.

And many more!

*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.***

Connect with Jazmine Lowther:

Instagram: @jazmine_lowther

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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"What if your period isn’t the main event of your cycle—ovulation is?"

In this episode, Monica and Norah dive deep into ovulation—the often-overlooked powerhouse of your menstrual cycle. Whether you're trying to conceive, avoiding pregnancy, or just want to understand your body better, ovulation is a vital sign of health that impacts everything from mood to bone strength.

Not just for baby-making—ovulation impacts your sleep, stress resilience, and long-term health.
How to tell if you’re ovulating (or if your body’s waving red flags).
Real-life fixes—from diet tweaks to stress hacks—to support your cycle.
Monica’s personal story of overtraining, short cycles, and how she got back on track.

And many more!

Spoiler: Your period is just the encore—ovulation is the main event. 🎭

Listen now and learn how to work with your body’s natural rhythm—not against it.

*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.***

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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Welcome to Sunday Sessions with Moni - a video podcast diary of Monica's personal health journey.

In this episode, Monica Grohne shares her personal journey towards fertility longevity, discussing her experiences with hormonal health, relationships, and the decision to freeze her eggs. She reflects on her health challenges, the impact of birth control, and the importance of body awareness in navigating her fertility journey. Monica emphasizes the need for hormonal balance and wellness as she prepares for the possibility of motherhood in the future.

In this episode:

Monica is starting her fertility longevity journey at 35.
She has been tracking her cycle to understand her health better.
Monica experienced hormonal chaos and PMDD symptoms.
She decided to freeze her eggs to preserve fertility.
The importance of body awareness in health decisions.
Monica's relationship status impacts her fertility choices.
She reflects on her experiences with birth control since age 11.
Nutrition and training play a role in her fertility health.
Monica emphasizes the need for hormonal balance for wellness.
She plans to share her future steps and protocols in upcoming episodes.

fertility, longevity, health, wellness, egg freezing, hormonal balance, PMDD, personal journey, relationships, nutrition

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We’ve all been there! Staring into the fridge, overwhelmed by meal prep, or grabbing another protein bar because "healthy eating" feels confusing. Why didn’t we learn this stuff in school?!

In this episode, Monica and Norah break down the real basics of building a balanced plate (no food pyramids here). You’ll finally understand why you’re still hungry after "healthy" meals, how to stop blood sugar crashes, and why fat isn’t the enemy.

Episode Highlights:

The breakfast mistake 90% of people make (it’s not your fault)
One tiny change to your plate that stops bloating + crashes
Lunch ideas for people who hate meal prep
Snacks that backfire vs. ones that keep you full for hours
Why fat is your friend

And many more!

Real talk: This isn’t a diet—it’s how to eat to feel good long-term.

*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.***

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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Have you ever been told your fertility 'drops off a cliff at 35'—only to feel your body scream otherwise?

Dr. Aumatma Simmons is a double board-certified Naturopathic Endocrinologist revolutionizing fertility care. After witnessing countless couples struggle with invasive treatments, she pioneered a functional approach that addresses root causes—without drugs or financial strain. She's helped hundreds of "medically hopeless" couples conceive naturally. Beyond her clinical practice, Dr. Aumatma has trained hundreds of physicians, authored a best-selling book, is host of an award-winning podcast, and created Madre Fertility—the world's first Smart Fertility Analysis. Featured across major networks as the leading Holistic Fertility Expert, she's expanding her "fertile systems" approach to help professionals create abundance without burnout.

Join us to unravel why this myth (traced to 1800s France!) is dangerously outdated—and how your nervous system, gut health, and even your relationship dynamics might be the real keys to conception.

Episode Highlights:

Debunking the 1800s fertility myth (life expectancy was 33!)
Why your nervous system blocks pregnancy in "unsafe" conditions
Men's fertility health: Beyond "normal" sperm counts
Gut-fertility connection & surprising IVF reversals
Stress resilience tools: 5-minute body scans, women's circles
Manifestation requires action + mindset shifts

And many more!

*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.***

Connect with Dr. Aumatma Simmons:

Instagram: @holisticfertilitydoctor

Podcast: Egg Meets Sperm

Website: https://holisticfertilityinstitute.com/

Youtube: https://www.youtube.com/c/HolisticFertilityExpert

Featured Resource:

• Watch Dr. Aumatma's eye-opening TED Talk: https://www.youtube.com/watch?v=SVv-O-SDXe0

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the

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In today’s episode, we sit down with Jes Fleming of Her Mood Mentor, a Nutritional Therapy Practitioner specializing in PMDD (Premenstrual Dysphoric Disorder). We unpack the complexities of PMDD - from diagnosis challenges to the often-overlooked connection with ADHD while emphasizing the importance of foundational health, mindset shifts, and reclaiming agency over your well-being. Whether you're navigating PMDD yourself or supporting someone who is, this conversation offers deep insights, personal stories, and actionable wisdom.

Episode Highlights:

Jes’ Personal Journey with PMDD
The Nuances of PMDD Diagnosis & Controversy
Foundational Healing: Nutrition, Stress, and Nervous System Regulation
The ADHD-PMDD Overlap
Mindset Shifts: From Victim to Empowered
Hope in the PMDD Community

And many more!

*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.***

Connect with Jes Fleming:

Instagram: @hermoodmentor

Podcast: PMDD Pep Talk

Website: https://hermoodmentor.com/

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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What if hitting rock bottom wasn’t the end - but the brutal, messy beginning of your rebirth?

In this episode, Mayssa Chehata (founder of Behave Candy) pulls back the curtain on her breakdown-to-breakthrough journey: from burnout, self-sabotage, and maxed-out credit cards to rebuilding her nervous system, business, and self-worth from scratch.

No sugarcoating here. Mayssa shares:

Why her lowest point became the catalyst she needed (even when it felt like the universe had abandoned her).
How unprocessed childhood rage masqueraded as exhaustion, sugar addiction, and chaotic relationships.
The actual tools that rewired her subconscious (spoiler: it involved screaming into pillows and ugly-crying through meditations).

If you’ve ever…

✔ ️ Fake "fine" while feeling spiritually bankrupt…

✔ ️ Watch your dreams stall because your nervous system is stuck in survival mode…

✔ ️ Or wondered if healing is just a luxury for people with "calmer" trauma…

…this episode is your proof: Transformation isn’t about perfection. It’s about showing up to the mess and trusting the fall is part of the rise.

*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.***

Connect with Mayssa Chehata:

Instagram: @mayssa

Website: https://www.eatbehave.com/

Use code FLOWSTATE10 for 10% off Behave Candy!

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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Ever feel like no matter what you eat, your energy crashes, your hormones feel out of whack, or you’re just never truly satisfied?

In this episode, Monica and Norah dive deep into nourishment- not just food, but how to truly fuel your body, mind, and soul. They share personal struggles with under-eating, the real impact of nutrition on hormones, and how to break free from diet culture to feel your best.

Episode Highlights:

Life updates: Nora’s pregnancy journey & Monica’s move to Arizona
What nourishment really means—beyond just food
Signs you might be under-eating (even if you don’t realize it)
How under-eating affects hormones, metabolism, and long-term health
Personal stories: From restrictive eating to intuitive nourishment
Why protein, carbs, and fats ALL matter for energy and balance
Simple ways to start eating enough without overcomplicating it
How to tune into your body’s signals (instead of ignoring them)

And many more!

Learn more about Marea: http://www.mareawellness.com/Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

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Hey friends, welcome back to the Flow State Podcast!

This episode is a special one, not just because it’s PMDD Awareness Month, but because we’re joined again by someone you’ve probably heard and loved before: functional dietitian and PMDD advocate, Mandy Rother.

If you’ve ever found yourself staring at a mountain of supplements, wondering why nothing’s working… or feeling overwhelmed by all the advice out there on how to manage PMDD. This episode is for you. It’s part myth-busting, part deep-dive, and all heart. ❤️

Monica and Mandy talk candidly about:

Why not all supplements are created equal (and how to know the difference)
How PMDD symptoms are tied to much more than hormones
The role of nutrition, rest, rhythms, and deeper purpose in the healing journey
What it really takes to see sustainable change
Plus: the behind-the-scenes story of Marea’s PMS Elixir — how it was created, tested, and continues to evolve

And many more!

Whether you’re newly diagnosed, managing symptoms for years, or supporting someone with PMDD, you’ll walk away from this conversation with clarity, compassion, and a few “a-ha!” moments.

💡 Bonus: Mandy shares 4 major reasons why supplements might not be working for you and what to do instead.

We’d love to keep this Q&A style going, so if you’ve got questions we didn’t get to, don’t hesitate to reach out. We’re here for you - always.

Stay Connected with Mandy Rother:

Instagram: @mandyrother.rd

Website:https://www.revealfunctionalnutrition.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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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*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 struggles
Mindful eating and intuitive eating
Why is strength training important
Impact of fitness on sexuality
How to deal with negative comments about your weight or body
Understanding the effects of the menstrual cycle on training
Debunking myths surrounding exercise during different phases of the menstrual cycle
The significance of rest and recovery in achieving fitness goals

And many more!

Stay Connected with Tara Laferrara:

Instagram: @taralaferrara

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

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: nutritionwithnorah@gmail.com

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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.

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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 healthcare
Concept of muscle-centric medicine and its significance for overall health
Relationship between skeletal muscle health and obesity, infertility, and overall health
Protein quality and its importance in muscle health
Challenges in educating healthcare providers about nutrition and exercise
Importance of strength training for muscle health, particularly in conditions like PCOS
Role of skeletal muscle in insulin sensitivity and glucose disposal
Impact of exercise on body composition compared to diet alone
Considerations for hormone balance and muscle health in different life stages, including menopause
Addressing misconceptions about protein intake and its effects on kidney health
Individualization of dietary recommendations based on personal response and needs

And 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: @drgabriellelyon

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

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: nutritionwithnorah@gmail.com

Website:

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*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 meditation
The importance of stress management in overall well-being and its impact on hormone health
Hanna'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 needs
Overcoming challenges in meditation
Acknowledging and celebrating 'me' time
The Meditation Lab

And so much more!

Stay Connected with Hanna:

Website: https://www.soultrustignite.com

Instagram: soultrustignite 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: nutritionwithnorah@gmail.com

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6 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.

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*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 transitions
Healthcare frustrations
The significance of listening to one's body intuition
Body Confidence and Emotional Intelligence
Period flu symptoms and its relation to hormonal fluctuations
Natural relief methods for PMS symptoms
Headache relief techniques
Reflection on period cramps
Functional lab testing
Perimenopause and alleviating symptoms

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: nutritionwithnorah@gmail.com

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

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

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.

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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 women
Overcoming medical gaslighting in thyroid care
Distinction between thyroid issues and Hashimoto's
Common symptoms and challenges in getting a proper diagnosis
Endocrine disruptors and their impact on thyroid health
Importance of comprehensive lab panels and diagnostic measures
Empowering patients with knowledge about their thyroid health
Role of gluten and dairy in thyroid health
Individualized approaches to optimize thyroid hormone levels
Addressing health issues' root causes instead of blaming individuals
The thyroid-gut connection, stressing the importance of tackling underlying issues
Inflammation's impact on hormone activation and the need to address lifestyle factors
The crucial role of thyroid hormones in fertility

And 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

Website: 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=f88f88f5b19e1cb7c141096a1

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6 Monica Grohne, Marea’s founder, PM

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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 cycle
Relationship between low energy availability and HA
Connection between Heart Rate Variability (HRA) and HA
The general timeline for regaining the menstrual cycle
Factors affecting recovery time
Challenges in overcoming fears related to weight gain and identity
What to know about RED-S (Relative Energy Deficiency Syndrome)
Comparison with RED-S and HA
Importance 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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.

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*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 Cons
The concept of periodized training
Balancing cardio and strength training
Body changes vs. performance improvements
The importance of evidence-based information and cautions against blindly following trends without considering individual needs
Sex differences in fitness and training
How and why to cycle your exercise with menstrual cycle
The importance of tracking menstrual cycles and training variables for a periodized approach
High-Intensity Interval Training (HIIT): What it is

And 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.com

Stay Connected with Dr. Alyssa:

Instagram: @doclyssfitnessYoutube: Doc Lyss Fitness

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: nutritionwithnorah@gmail.com

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

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*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: nutritionwithnorah@gmail.com

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

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*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 FAM
How effective is tracking your cycle naturally as a form of birth control
What markers are used to track your menstrual cycle: Basal Body Temperature and cervical mucus
Is it normal for the length of your menstrual cycle to change
Where 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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.

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*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: nutritionwithnorah@gmail.com

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.

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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 practice
Healing from trauma through supportive relationships
Exploring the effects of loneliness versus healthy solitude
Empowering women's communication in relationships
Understanding the role of the nervous system in triggers
Addressing neuroception's impact on perceptions
Discussing emotional changes tied to the menstrual cycle
The importance of validating emotions and needs in relationships
Recommending 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 partnerships
The patterns from childhood experiences and their influence on communication
Recognizing the importance of teamwork in relationships
The concept of creating space for emotional conversations
Tenderness and safe spaces in communication

And 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 connected

Stay connected with Dr. Nevin:

Instagram: @drnevinhussion

Website: 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

Website: https://www.nutritionwithnorah.co

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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 societies
The significance of intentional touch and its impact on physical, emotional, and energetic well-being
Benefits of Abdominal & Womb Therapy
The specialized skills and training required for practitioners in this field
Real-life stories showcasing the transformative effects of abdominal and womb therapy
Addressing common misconceptions and concerns surrounding the therapy
Clarifying the non-sexual and professional nature of the practice
Tips for listeners interested in exploring abdominal and womb therapy
How to find qualified practitioners and what to expect in a session

And so much more!

Stay connected with Hannah:

Instagram: @bloom.bodywork

Website: 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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.

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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 desires
Monica relates the concepts discussed to her personal experiences, highlighting the importance of reconnecting with your intuition and inner wisdom
Societal pressures and expectations that often overshadow our authentic desires
The difference between goals and preferences, emphasizing the significance of tuning into your body's wisdom and having authentic conversations with yourself
Monica shares her experience of building a strong Instagram following and the realization that external achievements don't fundamentally change who you are
The importance of listening to your own instincts and inner guidance, drawing parallels to health coaching and the power of personal insights
The challenge of reconnecting with bodily sensations and signals, drawing parallels between Liz's work and her own practice as a dietitian
A practical advice for listeners seeking to reconnect with their bodies and intuition

And so much more!

Connect with Liz:

Instagram: @lovelizhays

Website: https://meetmsmagic.com/

The Mothership Membership

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: nutritionwithnorah@gmail.com

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.

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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 methods
The importance of questioning research sources and understanding bias
The need for transparency and advocating for your health
Empowering women to take control of their health and question medical recommendations
Monica's personal experience with hormonal imbalance and how it led to the creation of her brand, Marea
Esther's journey into the field of menopause and integrative dietetics.
The lack of support and focus on menopausal women in conventional medicine
Addressing the evolving perspective on menopause and the changing landscape of healthcare
Recognizing the signs of perimenopause, including changes in menstrual cycle, weight gain, hot flashes, etc
Factors influencing hormone balance
The 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 symptoms
Approaches 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 therapy
The role of vaginal estrogen and treatments for menopausal vaginal health

And so much more!

Connect with Esther:

Website: https://estherblum.com/

Instagram: @gorgeousesther

About 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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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: nutritionwithnorah@gmail.com

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.

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*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: nutritionwithnorah@gmail.com

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.

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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 Sims * Personal experiences and changes since implementing the knowledge * Benefits of strength training for long-term health and well-being * The impact of estrogen, gut changes, and muscle contraction on women's bodies * The importance of lean mass preservation for menopausal years * The drawbacks of extended moderate intensity workouts * How hormonal imbalances may affect training recommendations * Shifting the mindset around body goals and healthy relationships with change * Training recommendations for individuals with hormonal dysfunctions * Adjusting training formats during perimenopause and menopause * Differentiating between moderate and high intensity training * Importance of body awareness and sprint interval training in older age * Understanding hormonal changes in relation to training and nutritions * Protein 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 Sims
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: nutritionwithnorah@gmail.com
Website: https://www.nutritionwithnorah.com/
Join Norah's group program for personalized support on your hormonal health journey:
https://www.nutritionwithnorah.com/harmonize

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*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 holistically
The 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: @drlanawellness

Facebook: https://www.facebook.com/drlanawellness/

Email: info@drlanawellness.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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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*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
Monica's parallel journey and the complexities of discussing the topic with her own mother
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.

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: nutritionwithnorah@gmail.com

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

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

Want to connect with other like minded wellness girlies? Join the FLOW STATE CLU

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*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 preconception
The 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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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.

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*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.***

Today’s episode, we answer questions from the community!

Episode Highlights:

What does a hormonal IUD change about periods
PMS Elixir for perimenopause
Can you have too much protein in a serving
Collagen vs other proteins
Caffeine & hormones, caffeine as pre-workout

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

Today’s episode is all about blood sugar or glucose. And it’s your body’s main energy source. You get it from the food you eat. How your blood sugar changes when you eat is a crucial indicator of your health —so knowing about healthy blood sugar levels and how to control them is essential.

Episode Highlights:

What is blood sugar
Why does blood sugar matter for hormones
Symptoms of high or low blood sugar level
Factors affecting blood sugar
The basics of blood sugar
Ways to balance your sugar

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

A lot of you may ask what’s a normal menstrual cycle and what’s not?

Normal menstrual cycles vary from person to person. Tracking your menstrual cycles can help you understand what’s normal for you, time ovulation and identify important changes such as missed periods or unpredictable menstrual bleeding.

Today’s episode, we will answer a few questions we got in our DMs, especially when it comes to the menstrual cycle. Recognizing the normal menstrual cycle and what’s not.

Episode Highlights:

How to track your menstrual cycle
Why do we sweat more during our period
What does the color of period blood mean
What does a hormonal IUD change about periods
Can IUDs affect fertility
Thickness and Blood clots– Is it Abnormal?
Two periods in One month: Causes and risks

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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 invited Stacy Sims, a forward-thinking international exercise physiologist and nutrition scientist. She passionately provides valuable insights on how exercise would differ from men to women and she also brings her expertise about menstrual cycles, training, nutrition and many more!

Episode Highlights:

Why women should not train like a men
Heart Rate Variability (HRV): The gender differences and how it works
The impact of the menstrual cycle on the cardiovascular system
Estrogen and progesterone: Functions in the human body
Strength and Conditioning– It’s not just for athletes
Understanding Protein synthesis
Why are amino acids important in protein synthesis
What is muscle protein synthesis
Animal vs. plant protein: Which is best
The differences between BCAAs, essential amino acids and leucine
Protein supplements: Is it beneficial for every person

And so much more!

About Stacy Sims:

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan.

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health.

Stay Connected with Stacy:

Website: www.drstacysims.com

Instagram: @drstacysims

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

You’ve probably heard of circadian rhythm. Although you won’t hear it ticking, did you know that your body has its own clock?

The rhythms are coordinated by your circadian clock,and are aware that it influences your sleep cycle. But what you may not know is that daily rhythm also plays a role in many other bodily processes.

Today’s episode, we invited Anna Brown, a functional registered dietitian nutritionist and together we talked about how our circadian rhythm controls our hormones and how they affect our sleep.

Episode Highlights:

What is circadian rhythms and why they matter for our hormones
What can disrupt circadian rhythm
Tips on improving your circadian rhythm
Melatonin supplementation: Uses, side effects and precautions
Can Tart Cherry Juice boost melatonin and improve sleep quality
How much sleep do we really need
How to get enough sleep
Sleeping-tracking devices: What you need to know

And so much more!

About Anna Brown:

Anna is a Functional Registered Dietitian Nutritionist with an undergraduate degree from Stanford in Psychology and a Master’s in Clinical Nutrition from NYU. She combines her love of nature with a passion for behavior change and evidence-based nutrition to help clients achieve optimal health and wellbeing through hormone balance, gut health, and food freedom.

Learn more about Anna:

Instagram: https://www.instagram.com/nutritionsqueezed/

SYNC YOUR CIRCADIAN RHYTHM WITH ANNA: https://view.flodesk.com/pages/63e56437781752946ff2ba18

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

When we think of histamine and what it means, we often associate it with allergies, antihistamines, and some level of discomfort. Histamine is not a BAD thing but TOO much histamine is not fun.

We all have experienced histamine episodes at some point in our lives which is a physiological reaction to our environment and the food we ingest.

Today’s episode, functional dietitian expert Mandy Rother, RDN, LDN sits down with us again to talk about some histamine issues – its role in PMS or PMDD and so much more!

Episode Highlights:

What is histamines
What role do histamines have in PMS or PMDD – Signs and Symptoms
Are histamines the root of PMS or PMDD for everyone
How can you determine if histamines are present in your PMS or PMDD experience
Distinguish between histamine intolerance & Mast Cell Activation Syndrome
What’s the connection between gut health and histamine intolerance
What role do genetics play when it comes to PMDD
How can you determine if genetics are playing a role for you
How can we use genetics as a tool to support treatment of PMDD

Stay Connected with Mandy:

Mandy’s Instagram: @mandyrother.rd

Mandy’s Website: https://www.revealfunctionalnutrition.com/Connect with Mandy and schedule a PMDD Strategy Session here: https://www.revealfunctionalnutrition.com/PMDD

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

Feeling sick and tired? A naturopath may be exactly what you need. If you are open to trying an alternative approach to health or medical treatments, this episode is for you. You may want to consider working with a licensed naturopathic doctor.

In today’s episode, we invite Dr. Pharia, a Naturopathic doctor specializing in women's health and advisor for Marea. Tune in as she passionately takes you through on what naturopathic medicine is, and exactly how a naturopath can work with you to achieve optimal wellness.

Episode Highlights:

Understanding the difference between a traditional medicine doctor and a naturopathic doctor
Naturopath vs. Dietitian
Common health conditions or issues treated by Naturopathic Doctor
The Naturopathic approach to health – benefits and risks

And so much more!

Learn more about Dr. Paria: https://www.doctorparia.com/

Follow Dr. Paria on Instagram: https://www.instagram.com/doctor.paria/?hl=en

Dive deeper with Dr. Paria's online course Period Harmony: https://doctor-paria.teachable.com/p/period-harmony

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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.***

How many times have you heard the word “just listen to your gut” or “what is your gut telling you”? Pretty sure, we mostly hear this when it comes to saying, quitting a job, moving in with your partner, or trying new things. But the GUT is so much more important than just its role in our intuition.

Today’s episode, we are going to dive deeper into conversation about gut health and your hormones.

Gut health and hormones – are they related?

Tune in now and let’s find out how your gut health impacts your hormones and how you can restore balance naturally.

Episode Highlights:

How your gut impacts your hormones
How your GI Tract works
Deadly disruptors to your gut
Leaky gut syndrome – Common symptoms and treatments
What is gut microbiome and why it’s crucial for your health
How hormones impact our BMs
How to improve gut health and hormones

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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 Flow State Podcast, we are having a wellness chat about ways to approach your menstrual cycle and cycle-sync your hormonal balancing, diet, exercise, and mindset to work.

Shifting hormone levels can impact the way you feel throughout different phases of the menstrual cycle. Syncing your lifestyle and diet habits with these phases–otherwise known as cycle syncing–may help balance hormones and provide additional health benefits for those who menstruate.

Getting to know more about cycle syncing? Learn more by listening to this episode.

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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*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 Flow State podcast episode, Jenna Hua joins the show and talks about endocrine discruption. Endocrine disruptors are harmful chemicals that disrupt our hormone system, which can lead to a wide range of significant health harms. They can be found in food, water and many consumer products.

Episode Highlights:

When it comes to our health “Genetics loads the gun, environment pulls the trigger” ← What is meant by “environment” and what in our environment can affect hormone health specifically
What are endocrine disruptors
How can endocrine disruptors affect our hormonal health
Where should we be mindful of endocrine disruptors
How can we reduce our exposure
What are the most common ingredients we can avoid in beauty products
Recommended period products
Is EWG (Environmental Resource Group) a good place for consumers to go to screen skin care products

And so much more!

ABOUT JENNA:

An environmental health scientist and dietitian by training, Dr. Jenna Hua is passionate about the environment, public health and everything food. Jenna holds a BS in Nutrition and an MPH and PhD in Environmental Health Sciences from UC Berkeley, and completed her postdoctoral fellowship at Stanford Medicine.

Frustrated by the lack of data for how harmful chemicals (like BPA, phthalates and parabens) from plastics and everyday products affect our health and clinical outcomes, and the absence of personalized approach to mitigate harmful chemical exposures, Jenna set out on a mission to change these.

She founded Million Marker, a health-tech startup dedicated to empowering everyone with the data and tools to determine how the products they use, the food they eat, the water they drink negatively or positively influence their health. Million Marker helps people understand what chemicals are inside of them—and then provides simple solutions for quickly reducing harmful chemicals through mail-in test kits, lifestyle audits, product recommendations, and counseling.

Stay Connected with Jenna & Learn more about Jenna’s brand Million Marker:

Instagram: @million_marker

Website: https://www.millionmarker.com/

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.

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In this episode, we are joined again by Mandy Rother for a Community Q & A. Tune in now to learn more!

About Mandy Rother:

Mandy Rother is a functional registered dietitian and PMDD Warrior. She helps menstruators achieve peaceful periods and balanced moods with a comprehensive holistic approach so they can live out their purpose, all month long.

Stay Connected with Mandy:

Mandy’s Instagram: @pmdd.dietitian

Mandy’s Website: https://www.revealfunctionalnutrition.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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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.

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Do you suffer from PMDD?

In this episode, we invited Mandy Rother to talk about PMDD and how it can affect women along with how to deal with some of the symptoms.

Episode Highlights:

What is Premenstrual Dysphoric Disorder (PMDD)?
Causes of PMDD
PMS vs. PMDD: The differences
Signs and Symptoms of PMDD
Diagnosis and Treatment for PMDD

**And so much more!

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.**

About Mandy Rother:

Stay Connected with Mandy:

Mandy’s Instagram: @pmdd.dietitian

Mandy’s Website: https://www.revealfunctionalnutrition.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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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.

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The “Victim”. We all have them in our life, maybe you work with one, or maybe you are married to one or maybe you are ONE of them. Our guest, Jaime Gordon, will share her personal experience with it and how to recognize and deal with it.

In this episode, we are joined by Jaime Gordon who is a professional trained Transformational Life Coach who partners with individuals to clarify their vision, break through barriers, and achieve the longings of their hearts in life, relationships and business.

Episode Highlights:

Powerful tools to manage anxiety and depression
Taking steps to forgive yourself
How to recognize and deal with victim mentality

And so much more!

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.

Stay Connected with Jaime:

Jaime’s Instagram: @unstuckologist

Jaime’s Website: https://home.jaimegordonlifecoaching.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: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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

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.

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Understanding the menstrual cycle in its complex entirely can be overwhelming, but it's the best way to tune into your body’s natural rhythms.

How the process works is really important, since you can use this information to help either get pregnant or avoid getting pregnant, to better manage any menstrual symptoms you are experiencing and understand when there might be a problem.

In this episode, Monica and Norah will be guiding us to every phase of the menstrual cycle.

Tune in now to learn 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: nutritionwithnorah@gmail.com

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

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.

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As they say, too much of anything is bad. Many people use caffeine to fuel their lives. It’s a standard routine to wake up, have a coffee, then start your day.

BUT does caffeine really affect hormones?

In this episode, Monica and Norah will be talking about what you need to know about caffeine and hormones.

Tune in now to learn 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: nutritionwithnorah@gmail.com

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

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.

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Some mental conditions can make day-to-day living difficult and you’re not alone. Lack of awareness around PMDD means that it can be difficult to get help when you need it.

In this episode, Norah interviews her co-host Monica about her first period story, some experiences which you’ll most likely can relate to and why we need to start talking about Premenstrual Dysphoric Disorder.

Tune in now to learn more!

Episode Highlights:

Monica’s experiences of early mood disorders
PMDD Symptoms and treatment
MAREA - How it all began and why it’s different from other products

Tune in now to learn more!

Featured In These Episode:

Birth Control and Periods - Episode 2
Book: The Compound Effect by Darren Hardy

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: nutritionwithnorah@gmail.com

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

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.

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Our hormones are responsible for essentially every function in our bodies. And YES! It plays an integral role in your overall health. As a result, there’s a wide range of signs that could signal a hormonal imbalance.

Join Monica and Norah as they will be talking all about Hormonal Imbalances and it’s really important to understand the causes and symptoms so you can take action sooner rather than later.

Tune in now to learn more!

About Norah Candito:

Norah is a Registered Dietitian who specializes in Functional Nutrition, she helps clients unearth the best version of themselves led through nurtured gut and hormone care.

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: nutritionwithnorah@gmail.com

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

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.

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Today’s episode, Monica interviews her co-host Norah Candito about her first period story, the experiences coming off the pill, how she became a registered dietician, the differences between a dietitian and nutritionist, and so much more!

Tune in now to learn more!

About Norah Candito:

Norah is a Registered Dietitian who specializes in Functional Nutrition, she helps clients unearth the best version of themselves led through nurtured gut and hormone care.

Featured in the Episode:

Book: In the Flo by Alisa Vitti

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: nutritionwithnorah@gmail.com

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

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.

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You may have started hormonal birth control for a number of reasons, including to avoid pregnancies, regulate periods, or control acne. Your motives for wanting to stop can differ, too.

The first question most people ask when being on birth control options or being off is,

“Will it work?”

Deciding which method is right for you involves considering a number of issues, including convenience, cost, potential side effects, and your future pregnancy plans.

Join Monica and Norah into today’s episode and learn more about the things to keep on your radar when you stop hormonal birth control.

Episode Highlights:

Common birth control myths
What you need to know about hormonal birth control
Pros and cons of birth control methods
How to hormone detox — The liver and its many functions
Benefits of complex carbohydrates for hormone and period health

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

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.

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Welcome to “The Flow State Podcast” hosted by Monica Grohne and Norah Candito.

In this initial episode of The Flow State Podcast, we discuss:

What exactly it is we want to share
Why it’s useful
The reasons why you should listen to the podcast

Listen to today’s episode and find out more!

Support our podcast with 3 Things:

Tune in every Monday. This is going to be a source of inspiration for you every week, and you can’t just miss an episode!
Commit to take action with every single episode.
Share the episode weekly. Whatever value you get out of this show - we can't wait to hear from you! Be sure to tag @mareawellness.

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

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.

The Flow State Podcast: Recent Episodes

Monica Grohne and Norah Candito