In-Sync Mama: Recent Episodes
Michelle Beckner
Hello and welcome to the In-Sync Mama podcast! Michelle Beckner here, owner of Michelle Beckner Family Wellness: tree-hugging, tea-loving, ex-chemical engineer turned certified holistic health expert and millennial mom of 3. Each week, have a look into my life and together let's explore natural, cyclical living and body-literacy for moms & moms-to-be.
Happy solstice week! I hope you enjoy this replay episode where I go over the main energies of summer and 3 questions to reflect on to make sure you get the most out of this season!
When you're ready to really dive into CYCLICAL LIVING - using the energies within you and around you to take the best ever care of your body - jump into Fluent Feminine, the private podcast course and use code BESTIE for $10 off!
https://courses.mlbfamilywellness.com/products/courses/view/13
Once you know if/when you're ovulating, there's A LOT you can interpret about your hormones simply by paying attention to certain signs and symptoms throughout your cycle.
Get ready to take notes!! In this episode, I walk you through what to look for - what is normal and what might be a sign of hormonal imbalance - for each phase of your cycle.
I would be honored to help you troubleshoot your cycles and help you EFFORTLESSLY feel more REGULATED and physically & mentally LIGHTER. Check out 1:1 coaching options right here. Use code BESTIE for a special discount.
https://courses.mlbfamilywellness.com/products/courses/view/15
Not ready to commit to long-term private coaching? Take this FREE 90-second survey. I will personally respond with your very own custom mini cyclical reset plan.
FREE survey: https://forms.gle/zDr1kCVikumoC4EL9
As Lara Briden (author of The Period Repair Manual) says, "ovulation is the main event".
I'm here today to convince you to verify if & when you are ovulating.
I give you two steps get started with balancing your hormones and fixing your periods:
-
collect the data, without worrying what it "should" look or feel like
-
Interpret the data, look for patterns and ask the right questions
Use a holistic cycle tracker to collect your data
FREE Holistic Cycle Tracker
https://free.mlbfamilywellness.com/cycletracker
Understand cervical mucus and how to track it:
36 | why I prefer CM charting over BBT
37 | Everything you need to know to start tracking your CM
Camping season is here and this mountain girl LOVES a fun camp trip! I also don't like to compromise on eating quality, REAL food on camping trips with the family. In this episode I go over how we eat real food, make sure we're getting in some veggies, and still have fun treats and meals that everyone loves while we're tent camping. I'd LOVE to hear some of your favorite camp meals and prep & cooking tips, come find me on IG @mlbfamilywellness and DM me the word CAMPING - I'll know exactly what you're talking about!
Blood test or DUTCH test?
What day of your cycle do you test?
Test don't guess, or work on the foundations first?
In this episode I walk you through what you need to know and how to decide if you want to test your hormone and which test might be best for you.
Of course, I'm a big fan of getting your FEMININE FOUNDATIONS down regardless of your testing decisions. Let me help you get the basics down through private coaching. Already working with another practitioner? I LOVE to be a partner in your health.
https://courses.mlbfamilywellness.com/products/courses/view/15
This episode starts off with a peek into my hormonal struggles as a teen and explains the role hormone testing has played in my journey. It's probably not what you think!
No surprise here that I encourage you to nail down your FEMININE FOUNDATIONS regardless of the testing route you decide to take.
To better understand your body and build your very own Feminine Foundations, jump into Fluent Feminine - the private podcast course to help your learn how to speak your body's language.
https://courses.mlbfamilywellness.com/products/courses/view/13
Listen in to find out what I learned, what I liked/didn't like and if I would recommend The Metabolism Reset Diet book.
As promised, here's the link to the self-paced The Cyclical Reset: detox edition course! This course will help you lear how to support detoxification and your metabolism with simple things you can do everyday. Whether you want to lose weight, fix your periods, or both! Enroll Now!
https://courses.mlbfamilywellness.com/products/courses/view/29
Whether you're trying to straighten out your whacko cycles, get your energy back, lose belly fat for good, or you just want to feel at home in your body - you can "do all the things" but nothing will truly click until you shift the way you think about your body.
I've been through a lot; many many miscarriages, the ups and downs and feeling out of control of my emotions with 2 under 2, mold illness, losing my hair...
It's been a journey over a decade in the making, but I didn't learn my biggest lesson until I was able to learn how to TRULY love and listen to my body.
Start tracking your cycle HOLISTICALLY: https://free.mlbfamilywellness.com/cycletracker
Learn how to speak your body's language:
https://courses.mlbfamilywellness.com/products/courses/view/13
Let's chat about metabolism science, specifically how your body stores excess fuel for later and what happens when you metabolize toxins like alcohol & fructose (yup, fructose acts like a toxin to your liver!). Most importantly, I uncover the secret behind why your liver might be "clogged", why you might be holding onto excess fat, and why this matters for your hormone balance.Start tracking your cycle HOLISTICALLY.https://free.mlbfamilywellness.com/cycletrackerLearn more about private coaching opportunities.https://courses.mlbfamilywellness.com/products/courses/view/15
You know EXACTLY what I'm talking about. That time period between lunch & dinner, your starting to lose steam and want to grab your go-to, whether it's a cup of coffee, some chocolate, or both.
Learn WHY this is so common and WHAT you can do about it.
In this episode I get a little scienc-y about blood sugar, and why it matters for your hormones & fat loss goals.
Don't forget to join me in Blood Sugar Boot Camp April 22-26!
ENROLL HERE: https://courses.mlbfamilywellness.com/products/courses/view/23
Switching out some of your favorite products for less chemical-laden & toxic ones can feel overwhelming, it can feel triggering, and it can feel like you're about to go down a rabbit whole and become a total "crunchy mom". (for the record, I see nothing wrong with being a crunchy mama!)
In this episode, I'm talking about WHY it matters for your hormones & your metabolism to ditch some toxins from your home. I also give you 3 super simple things you can do TODAY to reduce your toxic load.
Want me - a chemical engineer, cyclical nutrition coach, & (mostly) regular mom of 3 in your back pocket as you start or take the next step on your low-tox journey? Let me do an audit of your products - get your HOUSEHOLD AUDIT now!
https://courses.mlbfamilywellness.com/products/offers/view/30
Here's a list of 5 things that I think need to get more love & attention in the health world. Obviously you'll see holistic cycle tracking on there, listen in to hear the rest!
Get your FREE Holistic Cycle Tracker
https://free.mlbfamilywellness.com/cycletracker
Meal planning & prep episode mentioned: ep. 48 | 7 steps for hormone friendly meal planning
This is an unfiltered and raw episode where I share some thoughts on body transformations.
First of all, let's normalize that a woman's body changes throughout seasons of life and throughout her cycle!
A before & after photo can make you feel good and SO inspired. There is absolutely nothing wrong with wanting to change your body, feel fitter, look sexier...but there's a deeper aspect. Is your transformation fueled by love or hate for your body?
The "adrenal cocktail" and "sleepy girl mocktail" are all over social media, but are they really worthy of all the health hype? Tune in to hear my thoughts on these trends and more, and what I would recommend instead.
More on Balanced Blood Sugar:
28 | How blood sugar affects your hormones
29 | 3 hacks for balanced blood sugar
Are you ready to start taking action so you can get your hormones in balance and feel GOOD in your body again?
You don't need to start some crazy intense workout plan or completely overhaul the way you eat. The three S's are three simple things that make a BIG impact on your wellness, energy, weight loss goals, and hormone balance.
Today, we're talking why STRESS is so impactful on your health, the two types of stress that are affecting your health and hormones, and SUPER simple steps to take to reduce your stress.
...come learn more about sugar, balanced hormones, and cyclical living over on Instagram @mlbfamilywellness
Download your FREE cyclical meal plan at free.mlbfamilywellness.com/mealplan
Learn how to align your rest, food, and movement with your cycle (so you're not putting too much stress on your body!!) with the Cyclically Aligned Series.
https://courses.mlbfamilywellness.com/products/courses/view/25
Are you ready to start taking action so you can get your hormones in balance and feel GOOD in your body again?
You don't need to start some crazy intense workout plan or completely overhaul the way you eat. The three S's are three simple things that make a BIG impact on your wellness, energy, weight loss goals, and hormone balance.
Today, we're talking why SUGAR is so impactful on your health and 5 simple strategies to be more intentional about your sugar intake (without giving up all your treats).
Episodes referenced:
69 | The three S's: SLEEP
68 | Start with these 3 questions
67 | The hormonal catch-22
29 | 3 hacks for balanced blood sugar
...come learn more about sugar, balanced hormones, and cyclical living over on Instagram @mlbfamilywellness
Download your FREE holistic cycle tracker free.mlbfamilywellness.com/cycletracker
Are you ready to start taking action so you can get your hormones in balance and feel GOOD in your body again?
You don't need to start some crazy intense workout plan or completely overhaul the way you eat. The three S's are three simple things that make a BIG impact on your wellness, energy, weight loss goals, and hormone balance.
Today, I've got 8 tips for you to get the best sleep you can - even if you have a baby or kiddos that wake you at night.
Grab your holistic cycle tracker here.
https://free.mlbfamilywellness.com/cycletracker
Ready to break the hormonal catch-22 and start making shifts so that you can feel energized and good in your body? Ask yourself these three questions - the exact three questions I start off with when working with any private client.
Want some more insight on where to start? Fill out this 90-second questionnaire and I'll respond with your very own personalized next steps.
https://forms.gle/siFFC65kLeBzNjLE6
Are you too tired to even do the things that you know will make you feel less tired? You're not alone.
Fatigue and simply not feeling good in your body can often be traced back to hormonal imbalances and metabolic dysfunction, but what if you are just too fatigued - too at capacity - to "do" anything to get you out of it?
That's the hormonal catch-22, and in this episode I'll be giving you the most simple, most basic first step to leave behind the hormonal catch-22 and step into your inherent power and energy.
DOWNLOAD YOUR FREE HOLISTIC CYCLE TRACKER AT https://free.mlbfamilywellness.com/cycletracker
Sugar cravings & feeling like a sugar addict comes up all the time in coversations with friends, clients, and even random people I meet! In fact, I used to be a self-proclaimed sweet tooth and thought there was nothing I could do about it - but I was wrong!
Let's chat about the 4 REAL reasons you're craving sugar and what to do about it!
Join me as I discuss one of my favorite reminders for the women I work with: "perfection isn't the goal, feeling good is". In this episode we talk about how to come back to your intentions when it comes to food & wellness. Also, be prepared to hear me candidly talk about our family's "food rules" and how this saying came up with my oldest daughter.
We're back! Happy 2024!
10 minutes a day to better abs, 10 minutes a day to lose 10 lbs, 10 minutes a day to balane your hormones...I'm sorry but that's just not cutting it for me.
This may be an unpopular opinion but I cannot jump in and out of something; I cannot go from winter to summer. The transitions are so important.
A program that promises 10 minutes a day for results, but only focuses on the "taking action" part of the work is not going to feel good, and it's not going to last.
If you're looking for lasting change that feels good, you need to
-
plan, prepare, organize, and build your foundation (SPRING)
-
take the action and see growth/change (SUMMER)
-
complete and celebrate how far you've come (AUTUMN)
-
and take some time to rest and reflect on your journey so far (WINTER)
This is exactly how I walk women through The Cyclical Reset program, and this time around we're focusing on DETOX. (because who doesn't love a good January detox??)
Doors close January 12, join here
https://courses.mlbfamilywellness.com/products/courses/view/29
Back in July, I shared about some stressful life events and how I noticed they were affecting my most persistant hormonal symptom - luteal phase spotting.
Now, almost 4 months later, I share the 3 things I've done and what I've learned.
I don't have everything figured out yet, but I've come a long way. Here is my messy middle.
All in all I am so proud of the connection I've developed with my body.
Start deepening your connection to your body and your cycle using a holistic cycle tracker. https://free.mlbfamilywellness.com/cycletracker
Then, learn how to speak your body's language with the Fluent Feminine private podcast course. https://courses.mlbfamilywellness.com/products/courses/view/13
Lastly, I'm happy to help you troubleshoot your symptoms - whether it's weight you can't seem to release, painful or wonky periods, or anything else. Use the code BESTIE to save $100 on any long-term coaching package. https://courses.mlbfamilywellness.com/products/courses/view/15
***and don't forget...the Living In-Sync podcast is on holiday break! I'll be back on Monday, January 8!
...in the meantime, come find me on Instagram @mlbfamilywellness!
We've all been there (not just me, right?!), there's 5 pies at the holiday dinner and you just HAVE to try them all - only to regret it soon after with some unpleasant symptoms.
Just in case you forget (or ignore) how to eat for balanced blood sugar, I've got three things you can do to help you recover quickly from the sugar rush and any braid fog or other symptoms you feel from eating too much sugar!
RECOMMENDED EPISODES ON BLOOD SUGAR:
28 | How blood sugar affects your hormones
29 | 3 "Hacks" for balanced blood sugar
It's been a while since we did a book review here! This book review is pretty details because, for the most part, I LOVED this book!
Listen in to hear what I loved about it, a few things that aren't totally in alignment with the way I teach, who I think should read this book, and a little "word of caution" with cycle syncing.
SHOW LINKS:
Fix Your Period by Nicole Jardim
FREE Holistic Cycle Tracker https://free.mlbfamilywellness.com/cycletracker
Episodes I mention about CM & BBT charting: 36 & 37
Welcome to a sneak peek of my private podcast course: Fluent Feminine! In this episode I walk you through each of the four phases of your menstrual cycle and how to begin tracking them.
Tracking your cycle and understanding which phase you are in is the best place to start no matter what your health goals are - because it ALL starts with self-awareness & body literacy.
Did you know you can enroll in Fluent Feminine and get THREE bonus courses for FREE during the month of November?!
Enroll in Fluent Feminine and grab the Cyclically Aligned series for FREE. Head into the new your with a deeper understanding of your body AND a personal blueprint for your nutrition, movement, and rest.
https://courses.mlbfamilywellness.com/products/courses/view/13
You can also grab my FREE holistic cycle tracker right here (this is included in Fluent Feminine, btw)
https://free.mlbfamilywellness.com/cycletracker
The all important luteal phase, your body's inner autumn, aka the week before your period... In this episode I go into detail about why properly supporting your body during late luteal phase is crucial especially if you are trying to lose excess weight, or if you are dealing with any hormonal symptoms. Listen in to learn how to best support your body through nutrition, movement, and rest & mindfulness during those last several days of your cyle.
Have you started tracking your cycle with a holistic cycle tracker yet? Grab yours for free! free.mlbfamilywellness.com/cycletracker
Grab the Cyclically Aligned Series Bundle at courses.mlbfamilywellness.com
We're halfway through fall, a great time to talk about the transition this season provides for us. Listen in to this replay from last year all about the energies of Autumn and how they help us transition from the more outward Summer season to a more inward Winter.
As we wrap up this series on root causes of hormone imbalance, I explain why living in alignment with your cycle is not just optional. Not only is it important to understand what your body is telling you and stop pushing through when your tired or have horrible cramps, some basic knowledge of how your body changes throughout your cycle is key to hormone balance & weight loss.
In this episode, I explain how your changes in metabolism & stress response need to be taken into account all cycle long if you are working towards balanced hormones and wanting to lose some extra weight.
Speak your body's language with the Fluent Feminine private podcast course. Enroll here and get 10% off!
Want to learn more about how you can live in alignment with your cycle in a way that feels simple and supportive? DM me @mlbfamilywellness or email me Michelle@mlbfamilywellness.com the word ALIGNED.
Whether you want to have more babies or not, reproduction is one of your body's main goals. But it won't be able to do that if your body doesn't feel safe and nourished enough to create, grow, and sustain life. This is why your cycle is such an important indicator of your overall health. Are you giving your body exactly what it needs to stay healthy and in balance? In this mini-series, we will be talking in detail about the 5 root causes of hormonal imbalance.
Today I discuss detox and why this ongoing bodily function is so important when it comes to balanced hormones. We discuss what exactly is detox, what are the three phases of detox, what role your gut health plays, and how else you can support your detox pathways for healthy, balanced hormones.
Other episodes on detox & gut health:
32 | Gut health & detox for happy hormones
33 | 5R's of gut health and easy ways to get started
JOIN US IN BLOOD SUGAR BOOT CAMP!
https://courses.mlbfamilywellness.com/products/courses/view/23
Whether you want to have more babies or not, reproduction is one of your body's main goals. But it won't be able to do that if your body doesn't feel safe and nourished enough to create, grow, and sustain life. This is why your cycle is such an important indicator of your overall health. Are you giving your body exactly what it needs to stay healthy and in balance? Over the next 5 episodes, we will be talking in detail about the 5 root causes of hormonal imbalance.This week we are talking about the QUEEN of hormone imbalance and metabolic problems and that's Blood Sugar! In this episode I explain how your blood sugar affects your hormones, how your cycle affects your blood sugar, and 3 hacks for stable blood sugar and healthy hormones.More episodes on blood sugar:28 | How your blood sugar affects your hormones29 | 3 hacks for balanced blood sugarJoin Blood Sugar Boot Camp!https://courses.mlbfamilywellness.com/products/courses/view/23
Whether you want to have more babies or not, reproduction is one of your body's main goals. But it won't be able to do that if your body doesn't feel safe and nourished enough to create, grow, and sustain life. This is why your cycle is such an important indicator of your overall health. Are you giving your body exactly what it needs to stay healthy and in balance? Over the next 5 episodes, we will be talking in detail about the 5 root causes of hormonal imbalance.
In part 2 of this 5-part series as we explore the 5 main root causes of hormone imbalance, we are talking all about stress. You will learn about cortisol, the stress hormone, and how it affects your hormones through your blood sugar, gut health, and more. I also won't leave you hanging and give 5 valuable tips on how to understand and support your body's stress response throughout your cycle.
Questions: Send me a DM on Instagram @mlbfamilywellness
Start tracking your cycle today :: https://free.mlbfamilywellness.com/cycletracker
Whether you want to have more babies or not, reproduction is one of your body's main goals. But it won't be able to do that if your body doesn't feel safe and nourished enough to create, grow, and sustain life. This is why your cycle is such an important indicator of your overall health. Are you giving your body exactly what it needs to stay healthy and in balance? Over the next 5 episodes, we will be talking in detail about the 5 root causes of hormonal imbalance.
Today we'll start with something that is way too common among women (and especially moms): under-nourishment. Whether we're doing it consciously or not, if we're not nourishing our body with the fat, carbs, protein, and minerals that it needs, it's going to show up in our cycles and our overall health.
Need more guidance? Send me a DM on Instagram @mlbfamilywellness and ask me anything!
Start tracking your cycle :: free.mlbfamilywellness.com/cycletracker
We talk about hormone balance all the time, but do you actually know what it means to have balanced (or imbalanced) hormones. This is a quickie lesson on your two major sex hormones, estrogen & progesterone, and what it means for them to be balanced. We also touch on what might be causing estrogen dominance or low progesterone and how to figure out what your next best step is in getting back in balance. Hint: it starts with tracking your cycle!
Download your free holistic cycle tracker at free.mlbfamilywellness.com/cycle tracker
Or, learn to speak your body's language through the Fluent Feminine private podcast course which you can find at courses.mlbfamilywellness.com
In this episode I share not only what makes me unique as a cyclical nutritionist, but also what makes my programs unique.
My whole goal is minimum effort, maximum impact. What I teach is kinda backwards from what most people teach - I help you start with YOU. At the foundation, I teach body-literacy & self love.
Because when you know yourself, you love yourself, and when you love yourself, it’s effortless to take incredible care of yourself (and others).
So, what is a Cyclical Reset?
Well, it’s NOT a 6-week diet plan or a 30 day cleanse.
It IS developing body-literacy and a relationship to yourself as a cyclical being part of the natural, cyclical world. And then building on that with education on simple, hormone-friendly nutrition science.
Here are the 4 steps I walk you though, either in my group Cyclical Reset Program or my private Cyclical Reset coaching:
- Understand how to track your cycle holistically - this leads to body-literacy & self-love and will give us the data we need to “reset” your hormone balance throughout your cycle.
- Understand key nutritional concepts to support your hormones and your overall health - nourishment instead of restriction, blood sugar balance, gut health & detox
- Understand key lifestyle components to support your hormones & overall health - mental & physical stress, reducing & avoiding toxins
- It’s all tied together with cyclical living, this supports you throughout your journey. You never feel like you’ve “fallen off the bandwagon” or like your diet & lifestyle isn’t sustainable. You understand and acknowledge the seasons and cycles within you and around you, so nothing throws you off and your ever-changing life feels easy and fun (and when it doesn’t feel easy and fun, you know how to ride the wave and support yourself throughout!)
Find all of my current programs at courses.mlbfamilywellness.com
Part 2 of our series to help you set your kitchen up to support you & your hormones, today we're talking about 7 things to always have on hand in your kitchen. Send me a DM on Instagram @mlbfamilywellness and let me know how many of these are in your kitchen right now!
The Cyclical Reset is a group program starting Sept. 2023 for women who no longer want to feel stuck in their body. You'll learn my effortless system that combines cyclical living and science-back methods for hormone-friendly weight loss, increased energy, and better periods. Join us right here! courses.mlbfamilywellness.com
Have you started tracking your cycle holistically yet? Download my free holistic cycle tracker at free.mlbfamilywellness.com/cycletracker
Part one of a series to help you set your kitchen up to support YOU and your hormones...we'll be discussing 6 things to ditch (and what to replace them with)
Don't forget to login to the Living In-Sync VIP member area to grab 3 super simple, super yummy homemade salad dressings (so you can DITCH the inflammatory oils & added sugar in those store bought ones!). https://courses.mlbfamilywellness.com/products/courses/view/16
What if you could take your meal planning to the next level and not only let it fit in with your life to make things easier, but it also fit in with your cycle to keep your hormones happy? Listen in to find the exact steps to meal plan in a way that supports your cycle all month long!
FREE Holistic Cycle Tracker
...or DM me the word "VEGGIES" on Instagram @mlbfamilywellness and I'll send you a printable cyclical veggie chart to put on your fridge!
Listen in to hear my takeaways on Miranda Gray's Red Moon: Understanding and using the creative, sexual, and spiritual gifts of the menstrual cycle.
Learn about how Miranda describes our four phases as the Hag, Maiden, Mother, and Enchantress, what a moon dial is, and a new, empowering take on women, our cycles, and creativity.
Red Moon by Miranda Gray
FREE Holistic Cycle Tracker: https://free.mlbfamilywellness.com/cycletracker
More book reviews on the podcast:
34 | Women, Food, & Hormones by Dr. Sara Gottfried
38 | In the Flo by Alisa Vitti
Send me a DM on Instagram if you've read this book! IG @mlbfamilywellness
After a bit of a life update (ie. homeschooling no more and losing one of our dogs), this episode is PACKED full of helpful tidbits about progesterone. Progesterone is the hormone that shows up in our luteal phase, and when we aren't making enough it can look like luteal-phase spotting, crazy mood swings, and miscarriages. I've dealt with chronically low progesterone for over a decade and it's been showing up more than usual lately. Listen in to hear 3 main causes for low progesterone and exactly what I'm doing to really dial in and support my body, especially during my luteal phase.
My next steps may not be the same as the steps your body needs to find hormonal balance. Reach out on IG (@mlbfamilywellness) to tell me a bit about what's going on with your hormones and I'll give you some recommendations for your next step. I also offer 1-, 3-, and 6-month private coaching if you are struggling with hormonal issues like stalled weight loss, mood swings, fatigue, and period problems. Grab your spot here.
Some people will say syncing with the moon is BS and that it's just a coincidence when women sync up with the moon because the average menstrual cycle is about the same length as the moon cycle (29.5 days). I disagree. In the modern world, we are becoming more and more disconnected from nature and ourselves, but I think it’s no coincidence that our menstrual cycle and the moon cycle are the same length. There are also thousands of years of culture and myths and legends that tie the menstrual cycle with the moon cycle. Many ancient religions held fertility festivals at the time of the new moon - which is the energy that aligns with the fertile ovulation phase.
In this episode I'll give you the three steps I took to sync my cycle with the moon, which you can try, too! We'll also explore a little bit about the Red Moon cycle and the White Moon cycle and what they mean.
Book I Referenced: Red Moon by Miranda Gray
FREE Holistic Cycle Tracker download: https://free.mlbfamilywellness.com/cycletracker
Not cycling? No problem! You can follow the moon. The moon is powerful enough to affect the oceans and the tides, so you bet it's going to affect you! But, when I start talking about syncing with the moon phases women are often confused about the different phases, how to track them, and what they mean. I know I had a bit of a learning curve, too! After listening to this episode, you'll understand the what each of the 8 main phases of the moon mean, what are the 4 main phases to pay attention to, and how to track them in the most simple way.
Download your FREE Holistic Cycle Tracker: https://free.mlbfamilywellness.com/cycletracker
During your ovulatory phase, your estrogen & testosterone are at their peak - you're energy is high but your metabolism is low. That means you might be less hungry, you'll probably be craving fresh produce, and now is a great time to max out your strength training & cardio. Listen in to hear how to support your body during ovulation phase with nutrition, movement, mindfulness, and rest.
Related Episodes
31 | How to support your body during follicular phase
19 | How to support your body during your period
32 | Gut health & detox for happy hormones
Download your FREE Holistic Cycle Tracker: https://free.mlbfamilywellness.com/cycletracker
Become a Living In-Sync VIP!
In this episode, I walk you through some of the outward energies of summer - but you can listen to this any time you are feeling like you are in a summer season. What makes cyclical living so powerful is we don't just focus on the science of balancing hormones and losing weight, we bring in everything from reducing toxins to understanding the cyclical energies around us.
Listen in for some great questions and journal prompts to help you align more with the energies of summer which are:
Aligned action
Expansive growth
Socializing & Connecting
Fun & Pleasure
If this type of episode is interesting to you, you can learn how to harness the energies of each of the seasons by listening to the past episodes below:
13 | Understanding the energies of Autumn
18 | How to harness Winter Solstice energy
30 | How to harness the energy of Spring
We've all felt it - low energy, in a funk, extra moody, or just feeling "off". What if there wasn't anything you needed to DO to get out of your funk, what if you could just BE, and trust that you will lead yourself out of it? In this episode, I'll walk you through four steps to help lead yourself out of a low period.
Hear from a "normal" person not in the fitness industry about my "messy middle" and what my current movement & exercise goals are and what I'm doing to feel my best.
MUTU program
FREE Holistic Cycle Tracker download: https://free.mlbfamilywellness.com/cycletracker
This episode is perfect for anyone who is new to cycle syncing and wants to start syncing her movement/exercise routine with her cycle (or the moon if you aren't cycling). Listen in to create your own cyclical movement blueprint.
Cyclically Aligned: Movement Edition (available July 2023)
Fluent Feminine private podcast course: https://courses.mlbfamilywellness.com/products/courses/view/13
Holistic Cycle Tracker free download: https://free.mlbfamilywellness.com/cycletracker
In this episode I discuss Alisa Vitti's second book, In the Flo. Alisa Vitti is the founder of Flo Living and the creator of the Cycle Syncing Method(TM). Her book, Woman Code was life-changing for me in balancing my hormones and getting my life back from chronic stress and mold illness. In this "review" I share:
-
what I love about this book
-
who I think this book would be helpful for
-
some things I don't love about this book
-
and one thing it got me pondering about for a long time.
Listen in and DM me your thoughts on Instagram @mlbfamilywellness.
More info on Alisa Vitti, her books, and her work can be found at https://floliving.com
Free holistic cycle tracker download: https://free.mlbfamilywellness.com/cycletracker
Fluent Feminine private podcast course (and all of my courses/offers): https://courses.mlbfamilywellness.com
This episode is all about CM - how to check it, how to track it, typical CM patterns and what you should expect to see.
Ready to start tracking and charting your CM? You'll definitely want to grab this free holistic cycle tracker and/or enroll in my Fluent Feminine program where you'll learn to speak your body's language using your holistic cycle tracker.
Basal Body Temp (BBT) charting is an excellent tool for understanding your fertility and hormones, but I prefer understanding and tracking your cervical mucus (CM) in most cases. In this episode, I talk about how I went from completely disconnected from my body, to overly obsessed with BBT charting, to finally learning how to speak my body's language and rely confidently on tracking and charting my CM. I briefly cover what CM is and how it can help you balance your hormones, as well as 3 reasons why I prefer it over BBT charting.
Taking Charge of your Fertility by Toni Weschler Holistic cycle trackerFluent Feminine podcast program
Come say HI on Instagram! @mlbfamilywellness
Stop! Before you spend money on a bunch of blood work to get to the bottom of your hormone imbalance symptoms, start using a holistic cycle tracker. It's free, easy, and incredibly powerful! In this episode I explain why I always start with a holistic cycle tracker and the top 3 reasons why EVERY woman should be using one!
Links mentioned in the show:
Holistic Cycle Tracker & free training
Empowered Mompreneur Summer Bundle (get Fluent Feminine for FREE May 22-26 only)
Fluent Feminine
I hesitate to call this episode a book review, this is really just my 5 main takeaways after reading this book. In this episode you'll hear:
-
Why I didn't feel like I was the "ideal audience" for the book, which (to me) is perimenopausal women who have had sudden & stubborn (hormonal) weight gain.
-
Why this book inspired me to start doing HIIT exercise (but only during the aligned phases of my cycle).
-
A new data point I'll be using with my clients to see if intermittent fasting or low carb might be helpful for them (SO COOL).
-
Two of my tried & true methods that Dr. Gottfriend confirmed are indeed worth focusing on.
-
Why the Gottfried Protocol is "not my jam" and what, in fact, IS MY JAM!
You can find extended show notes for everything I discuss in this episode in the FREE VIP Living IN-Sync podcast member area right here.
Find me on Instagram
Check out my current offers
In this episode, you will learn:
-
The 5 R's of gut health
-
Some simple ways to support a healthy gut and repair leaky gut
-
The most important way to support a healthy gut microbiome that's NOT taking probiotics (or eating sauerkraut)
For the gut-loving supplement recommendations I mentioned in this episode, click here.
For individual support, supplement recommendations, and more - explore 1:1 private coaching options here.
In this episode Michelle explains what does gut health actually mean.. You will learn:
-
What is the gut
-
What are the main functions of the gut
-
How our gut health impacts our hormone health
-
The three phases of detox and why they matter for your hormones
-
How to support each of the three phases, and why it's important to work backwards, starting with Phase 3
Follow along and download your FREE detox checklist here.
During your follicular phase, your body is gearing up to release to release an egg. Your estrogen and energy are on the rise. Tune in to this episode of the Living In-Sync podcast to hear specific dietary recommendations as well as movement, mindfulness practices and more to best support your body during this time.
Get started with your holistic cycle tracker at free.mlbfamilywellness.com/cycletracker
Spring is a transition season that gives us the time we need to plan, organize, create, explore, & experiment so that we can dive in and take aligned action for fast, feel-good growth in summer.Tune into this episode whenever you feel like you are in a transition season from the more inward winter energy to the more outward summer energy.
Link: Free holistic cycle tracker and guide to get started with cyclical nutrition.
- How to start your day to avoid sugar cravings, that 3pm slump, and support balanced blood sugar for balanced hormones.
- Why the order you eat your food matters and why dessert is better than a sweet snack.
- What to do AFTER a meal to reduce your blood sugar spike.
Login to the expanded show notes for the Savory Breakfast Porridge recipe.
Do you have more questions? Do you feel like more in-depth, personalized coaching would be helpful? Reach out via Instagram @mlbfamilywellness or email at Michelle at mlbfamilywellness dot com.
Balanced blood sugar plays an important role for balancing your hormones. Before we go into some simple 'hacks' you can do to balance your blood sugar and support healthy hormones - let's chat a bit about how our insulin levels affect our estrogen & progesterone levels, and why insulin resistance is linked to hormone disorders like estrogen dominance & PCOS.
Join the Facebook group for FREE Feminine Foundations class & more. Cyclical Living: balanced hormones, body literacy, and self love for women
FREE Member community with expanded show notes & recipes.
Syncing your diet with your cycle can be a game changer for your health, but it can also feel over-complicated and overwhelming. Over the next several weeks, join me as I simplify cyclical nutrition for each phase of your cycle. This week we have luteal phase.
You will learn:
-
what your body most needs during this phase, why, and how to make this the focus of your diet
-
what seeds to eat for seed cycling and a few veggie recommendations
-
ideas for meals & snacks to support your body during luteal phase
The Cyclical Solution group program, starts March 6th. Learn more & apply here.
Join the Facebook group for FREE Feminine Foundations class & more. Cyclical Living: balanced hormones, body literacy, and self love for women
FREE Member community with expanded show notes & recipes.
Syncing your diet with your cycle can be a game changer for your health, but it can also feel over-complicated and overwhelming. Over the next several weeks, join me as I simplify cyclical nutrition for each phase of your cycle. This week we have ovulation phase.
You will learn:
-
what your body most needs during this phase, why, and how to make this the focus of your diet
-
what seeds to eat for seed cycling and a few veggie recommendations
-
ideas for meals & snacks to support your body during ovulation phase
Syncing your diet with your cycle can be a game changer for your health, but it can also feel over-complicated and overwhelming. Over the next several weeks, join me as I simplify cyclical nutrition for each phase of your cycle. This week we have follicular phase.
You will learn:
-
what your body most needs during this phase, why, and how to make this the focus of your diet
-
what seeds to eat for seed cycling and a few veggie recommendations
-
ideas for meals & snacks to support your body during follicular phase
For the recipes mentioned and a complete set of notes, sign up to be an In-Sync Mama VIP for FREE right here
Haven't started tracking your cycle yet? Grab your FREE cycle tracker here, which includes a quick reference guide for cyclical nutrition.
Syncing your diet with your cycle can be a game changer for your health, but it can also feel over-complicated and overwhelming. Over the next several weeks, join me as I simplify cyclical nutrition for each phase of your cycle. First up, menstrual phase.
You will learn:
-
what your body most needs during this phase, why, and how to make this the focus of your diet
-
what seeds to eat for seed cycling and a few veggie recommendations
-
ideas for meals & snacks to support your body during menstrual
For the recipes mentioned and a complete set of notes, sign up to be an In-Sync Mama VIP for FREE right here
Haven't started tracking your cycle yet? Grab your FREE cycle tracker here, which includes a quick reference guide for cyclical nutrition.
In this episode, I share the second half of my journey into how I went from completely disconnected from my body and struggling with fertility to a mom of 3 who has mastered the art of cyclical living. I share my lowest of lows and what I've learned from each one. Over the last decade as I've grown through the hard times and the good times. I've come so far with understanding, nourishing, and honoring my body - and I hope you can take something from this episode to inspire you in your own life.
Connect with me on IG @mlbfamilywellness or find all my current programs at courses.mlbfamilywellness.com
In this episode, I share the first part of my journey into how I went from completely disconnected from my body and struggling with fertility to a mom of 3 who has mastered the art of cyclical living. I share my lowest of lows and what I've learned from each one. Over the last decade as I've grown through the hard times and the good times. I've come so far with understanding, nourishing, and honoring my body - and I hope you can take something from this episode to inspire you in your own life.
Connect with me on IG @mlbfamilywellness or find all my current programs at courses.mlbfamilywellness.com
Next round of Deepen starts Feb 1 - sign up here
Transition seasons can be easily overlooked or rushed through. In this episode, we talk in detail about the importance of transition seasons (spring/follicular & autumn/luteal), how to know when it's time to transition, and exactly how to go about it in a supportive way.
The four steps discussed in this episode are:
1 - Know what season you are in now
2 - Know when it's time to transition
3 - Recognize transitions take time and understand the energies of the transition season
4 - Come up with some baby steps that are in alignment with the energies of your transition season.
Listen to the episode for more questions to ask yourself and specific examples.
Find Michelle on Instagram and say hello @mlbfamilywellness
How do you know if this is your season to relax and let go, to plan but not take action, or to put in all the hard work and hustle? How do you know when it’s time to slow down and how do you know when it’s time to pick it back up? It's great to recognize that there a seasons of life for rest, and seasons for hustle - but that's just the surface level. This is a conversation that I don’t see anyone having, and maybe because most of us aren’t ready for this level of depth yet. First we need to accept the cyclical nature of life as truth, then we can ask the deeper questions like how, why, and when.
Learn more and register for Deepen, starting Feb 1, 2023 courses.mlbfamilywellness.com
Your body is working hard during menstrual and requires rest & nourishment. Tune in to this episode of the Living In-Sync podcast to hear specific dietary recommendations as well as movement, mindfulness practices and more to best support your body during this time.
Get started with your holistic cycle tracker at free.mlbfamilywellness.com/cycletracker
Get all the details and register for Deepen (starts Feb 1) at courses.mlbfamilywellness.com
Happy New Year! Now is the time when everyone seems to be setting intentions, goals, resolutions, and getting pumped about their "best year ever". In this episode, I discuss how to get in touch with the energy of winter and how it's OK if you don't feel pulled to take action, but instead would rather slow down, reflect, and dream get in touch with your winter energy and share with me what you're doing (or how you're BEing).
How I survived a high-energy Disney vacation during my luteal phase. It's great to understand your cycles and arrange your schedule accordingly, but there are some things you aren't going to be able to control. After reflecting on my week-long Disney vacation, I came up with 4 things I did to help me not only survive, but really, truly enjoy my high-energy family vacation during my low energy phase.
I recently had an exhausting and slightly traumatic experience, and I was able to access several tools to help me sit with the discomfort and move through the trauma. I realized that practicing cyclical living not only gave me tools for difficult times, but it also made it easy for me to access those tools even in a disregulated and uncomfortable state. Listen in to hear about my experience and how I was able to listen to my body, give it exactly what I needed and actually find growth in the discomfort.
What comes to mind when you think of cyclical living? Our ancestors depended heavily on understanding & working with the seasons and the moon phases. They knew when to plant, gather, preserve, celebrate and rest. When you become more in tune with the natural cycles around you, you bring so much more ease, depth, connection and FUN into your life! Listen in to hear about the three main natural cycles and why living in tune with them is foundational for a healthy and nourishing life.
Welcome back to the Living In-Sync podcast where we go deep into all things cyclical living. Imagine what it would be like to understand your body so fully that you were never surprised or confused by your cycle gain. In this episode, I talk about the 3 main markers from your cycle tracker that you can use to have a deeper understanding of and connection to your cycles and your body. Don't forget to download a copy of your holistic cycle tracker at free.mlbfamilywellness.com/cycletracker
Autumn is a transition season. We start off with the focused hard work as summer comes to an end. This is the perfect time to complete any big projects and celebrate! Then, as we shift towards to darker, more inward days of winter, it's helpful to prune and prepare for the winter ahead. Listen in to this short but powerful episode which walks you through how to best utilize these energies during the Autumn months.
This week I reflect on how movement has helped me feel good and how I have a lot to celebrate, not only the obvious things, but also find the good in some difficult events in my life. I also share some more of my healing journey and lots of details on how I'm optimizing gut health for maximum nutrient absorption and keeping my nervous system regulated. And of course, I share everything I'm eating to nourish myself. Don't forget to sign up for the FREE In-Sync Mama VIP Vault to get all the recipes including my favorite matcha late, adaptogen drink, and the best tomato soup you'll ever have!
What makes you feel at home? Join me as I reflect on what makes me feel at home in my environment, feeling at home in my body, and how to approach it when you don't quite feel at home.
I put together all my best tips on how I plan, prep, and pack food for a family of five when we go on vacation. Happy travels!
I'm baaack! Have you ever been sick or chronically ill and felt like you were broken? Like something was wrong in your body that needed to be fixed? In this episode, I share the health journey I've been on over the past month and the four things I've learned from it so far. Shifting my mindset from trying to "fix" myself to listening to my body, supporting my body, and being grateful for my body has been a key takeaway.
Don't forget to join the FREE In-Sync Mama VIP Membership right here! You'll get my full meal plans including links and recipes, as well as reflections and journal prompts and more!
Become a VIP In-Sync Mama! Sign up for free at courses.mlbfamilywellness.com Join the FREE Nourish mini-series at facebook.com/groups/nourishminiseries This week, I'll walk you through how to find your core values and the 3 steps to create your very own Value Map. Don't forget to share yours on Instagram and tag me @mlbfamilywellness or send me a DM!
Do you have that squirmy, itchy, unsettled feeling that there's always something to DO? This week, I share how I'm working on letting go of that constant need to be DOing and how I instead listen to my body to know when honoring my needs means more BEing or more DOing. I also share what springtime in the Rockies is like and how I'm balancing cyclical eating with real life.
Sometimes it's easy to get distracted by activity and fun until you find yourself completely depleted. This week was a good reminder to continuously check in with myself so I could be proactive with my energy. I share how I was able to manage and enjoy a busy luteal phase and what I'm doing as I move into menstrual to care for myself. I also discuss fun vs. pleasure and some easy weeknight meals for your menstrual phase, filled with healthy protein. Free Holistic Cycle Tracker: https://free.mlbfamilywellness.com/cycletracker
By the end of this week I found myself feeling empty, drained, and simply tired of feeling needed. I explore how I came to this realization and what I did to replenish. I get honest about finding it difficult to enjoy time with my family if I haven't prioritized myself first. I hope other mama's can relate to this and join me in a week focusing on replenishment. I also share my new favorite drink and a week of healthy meals - including nourishing nachos & homemade sloppy joes! Healthy doesn't have to be boring. Free Holistic Cycle Tracker: https://free.mlbfamilywellness.com/cycletracker
This week, I was reminded how impactful it can be to be present, anchor in gratitude, & practices acceptance...especially with a moody two year old at home! I also share some of our family's favorite vegetarian meals, ways I experience pleasure, and the time and place where I am happiest & most in-flow. Signup for instant access to the Deepen course I mention: https://courses.mlbfamilywellness.com/