Avsnitt
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HI! Please ignore the mention of Valentines day, we got a little behind on our episode releases but still wanted you all to hear all of this KNOWLEDGE from Tatiana!
SummaryIn this episode of the Period Chats podcast, Kate Morton and Tatiana discuss the concept of archetypes and how they can be used to create authenticity in sensuality and sexuality. They emphasize the importance of being true to oneself and not conforming to societal expectations. Tatiana shares her process of creating a monthly archetype, which involves reflecting on the previous month, identifying desired qualities and habits, and creating pleasure practices. This practice allows individuals to explore different aspects of their personality and tap into their desires. Tatiana also mentions a free Notion template and a forthcoming journal that can help with the archetype creation process.
Takeaways
Authenticity is key when it comes to sensuality and sexuality. It's important to be true to oneself and not conform to societal expectations. Creating a monthly archetype can be a fun and empowering practice. It involves reflecting on the previous month, identifying desired qualities and habits, and creating pleasure practices. Archetypes can help individuals explore different aspects of their personality and tap into their desires. They provide a framework for self-expression and personal growth. Tatiana offers a free Notion template and a forthcoming journal to assist with the archetype creation process.Links:
2024 Reset Worksheet
The Bedside Podcast
Tatiana's IG!
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Summary:
The conversation discusses the connection between gut health and various health conditions, including constipation, hormonal imbalances, thyroid disease, PCOS, and diabetes. It emphasizes the importance of nutrient absorption and the role of gut bacteria in regulating hormones and metabolism. The conversation also highlights the need for a holistic approach in addressing gut imbalances, including lifestyle factors and personalized treatment plans. Functional stool testing is recommended to identify specific imbalances and root causes. Antibiotics, such as rifaximin and xifaxin, may be used in the treatment of SIBO. In this conversation, Erin discusses the importance of addressing the root cause of SIBO and not relying solely on antibiotics. She explains that while antibiotics can be effective, the success rates for long-term relief are slim. Using natural antimicrobials can provide benefits such as less risk of antibiotic resistance. Additionally, she emphasizes the complexity of SIBO treatment, which may involve pancreatic support for fat absorption and biofilm disruptors. Erin also discusses the use of different types of probiotics, including spore-based probiotics and yeast-based probiotics, and the controversy surrounding lactobacillus bifidoblends. She highlights the importance of addressing underlying factors such as nutrient deficiencies, stress, and impaired motility in SIBO treatment. Erin also mentions the connection between SIBO and eating disorders, emphasizing the need for weight restoration and nutrient repletion before treating SIBO. Finally, she suggests starting with foundational approaches such as diet and lifestyle changes before considering SIBO testing.
Takeaways
Constipation can occur even if you have a bowel movement every day, and it can increase the risk of conditions like SIBO. Gut imbalances can contribute to hormonal imbalances, including thyroid disease and PCOS. The gut microbiome plays a role in carbohydrate metabolism and energy extraction from food. A holistic approach, including lifestyle factors, is important in addressing gut imbalances. Functional stool testing can help identify specific imbalances and root causes. Antibiotics, such as rifaximin and xifaxin, may be used in the treatment of SIBO. Addressing the root cause of SIBO is important for long-term relief, and relying solely on antibiotics may not be effective. Using natural antimicrobials can provide benefits such as less risk of antibiotic resistance. SIBO treatment is complex and may involve additional support for fat absorption, biofilm disruption, and immune function. Different types of probiotics, such as spore-based and yeast-based probiotics, may be used in SIBO treatment, while lactobacillus bifidoblends can be controversial. Addressing underlying factors such as nutrient deficiencies, stress, and impaired motility is crucial in SIBO treatment. There is a connection between SIBO and eating disorders, and weight restoration and nutrient repletion are priorities before treating SIBO. Starting with foundational approaches such as diet and lifestyle changes before considering SIBO testing can be beneficial.Chapters
00:00Introduction and Background
02:23
What is SIBO and How is it Diagnosed?
04:28 Symptoms of SIBO
06:27 Nutrient Deficiencies and SIBO
07:24 Understanding Constipation
08:19 Probiotics and SIBO
09:49 Impact of SIBO on Hormone Health
11:03 SIBO and Thyroid Function
13:50 SIBO and Insulin Sensitivity
22:53 Debate on Probiotics and SIBO
24:22 Importance of Addressing Root Causes
30:4 1Impact of Eating Disorders on SIBO
33:23 Where to Start with SIBO
35:44 Finding Erin and Additional Resources
37:23 Closing Remarks
Links:
Connect with Erin
Connect with Kate
Get 20% off on Seed Cycling With Funk It use code PERIODCHATS
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Saknas det avsnitt?
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In this episode, Kate Morton and Dr. Tara Nayak discuss the importance of caring about fertility even before trying to conceive. They emphasize the role of hormones in overall health and well-being, and how fertility is closely linked to hormonal balance. They also highlight the importance of both partners preparing for pregnancy and taking care of their health. The conversation covers nutritional tips for preparing for pregnancy and the importance of choosing the right prenatal supplements. Dr. Nayak provides advice for those thinking about getting pregnant and shares how to work with her.
Takeaways
Fertility is a vital sign and closely linked to overall health and well-being. Both partners should prepare for pregnancy and take care of their health. Nutrition plays a crucial role in preparing for pregnancy, including hydration, sourcing clean water, and consuming nutrient-dense foods. When choosing prenatal supplements, it is important to consider the source, the forms of nutrients, and individual needs. Pregnancy is a miraculous and unpredictable journey, and it is important to be patient, adaptable, and surrender to the process. Dr. Tara Nayak is available for consultations and can be contacted through her website.Chapters:
00:00 Introduction and Background
04:11 The Importance of Caring About Fertility
06:35 Understanding Menstrual Cycles and Hormones
08:36 Preparing Both Partners for Pregnancy
15:09 Nutritional Tips for Preparing for Pregnancy
23:13 Choosing the Right Prenatal Supplements
32:06 Advice for Those Thinking About Getting Pregnant
37:11 How to Work with Dr. Tara Nayak
Links:
Seed Cycle with Funk It Wellness
(20% OFF PERIODCHATS20)
Connect with Kate on IG
Work with Kate 1:1 (there is about a 1-2 month wait list right now)
Work with Dr. Nayak!
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SummaryIn this episode, Kate Morton discusses coming off of hormonal birth control. She emphasizes that the episode is not anti-hormonal birth control but aims to provide information for individuals to make informed decisions about their bodies. Kate explains how hormonal birth control works and its side effects. She shares her personal experience and provides recommendations for preparing to come off hormonal birth control. Kate also discusses balancing hormones post-birth control, potential effects after coming off birth control, and the importance of cycle tracking and non-hormonal birth control methods.
Takeaways
Hormonal birth control works by interfering with the communication between the brain and the ovary, stopping ovulation and making the environment inhospitable for sperm. Coming off hormonal birth control can have different effects on individuals, and it is important to listen to your body and give it time to adjust. Before coming off hormonal birth control, it is recommended to replenish essential vitamins and minerals, consider seed cycling, and learn about your cycle through fertility awareness methods. Balancing hormones post-birth control means allowing the body to go through its natural four phases: menstrual, follicular, ovulation, and luteal. Cycle tracking and non-hormonal birth control methods, such as the fertility awareness method, can be effective in preventing pregnancy and understanding your body's natural cycle.Chapters
00:00 Introduction and Background
01:26 Understanding Hormonal Birth Control
03:21 Side Effects and Considerations
04:17 Benefits of Hormonal Birth Control
05:16 Coming Off Hormonal Birth Control
06:15 Preparing to Come Off Hormonal Birth Control
07:1 4Balancing Hormones Post Birth Control
10:00 Potential Effects After Coming Off Birth Control
12:12 Mistakes and Preparations
15:17 Cycle Tracking and Non-Hormonal Birth Control1
9:17 Summary and Recommendations
Seed Cycle with Funk It Wellness
(20% OFF PERIODCHATS20)
Try Cyclebites (food based multivitamin for coming off of BC)
Connect with Kate on IG
Work with Kate 1:1 for hormone healing (1 month waitlist at the moment)
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TW: in this episode we talk about fertility & pregnancy loss
Summary:
In this episode, Dr. Danielle discusses Hashimoto's, thyroid conditions, and hormone health. She explains that Hashimoto's is an autoimmune condition that affects the thyroid and the immune system.
Women are more likely to have Hashimoto's than men, and there is often a genetic component. Many women with hypothyroidism may not be aware that they have Hashimoto's because doctors often focus only on the thyroid and not the immune system.
Testing for Hashimoto's should include thyroid antibodies, and it is important to have a doctor who is willing to order comprehensive testing. Hashimoto's can impact fertility and menstrual cycles, and it is crucial to have thyroid hormone levels and antibodies well-managed before trying to conceive. The symptoms of Hashimoto's include fatigue, weight gain, hair loss, and brain fog, among others.
Diet and lifestyle changes, such as blood sugar balancing, gluten-free and dairy-free diets, and stress management, can help manage Hashimoto's. It is important to regularly test thyroid levels and work with a healthcare professional to find the best approach for each individual.
Chapters
00:00 Introduction and Background
01:13 Understanding Hashimoto's
02:27 Gender Differences in Hashimoto's
03:47 Importance of Testing for Hashimoto's
05:26 The Impact of Hashimoto's on Fertility
06:28 Symptoms of Hashimoto's and its Impact on Hormones
08:41 The Importance of Comprehensive Testing
09:32 Getting a Diagnosis for Hashimoto's
11:47 Understanding TSH Levels and Treatment
13:41 Monitoring Thyroid Antibodies
16:46 Hashimoto's and Fertility
22:00 Hashimoto's and Menopause
23:08 Autoimmune Conditions and Hashimoto's
26:51 Diet and Lifestyle Recommendations
32:47 Dealing with Setbacks and Expectations
34:24 Conclusion and Where to Find More Information
Find Dr. Danielle here!
Seed Cycling with Funk It Wellness
Follow Kate on IG
Work with Kate 1:1 for hormone healing
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SummaryIn this episode, Kate Morton and Lily Rakow discuss the importance of radical self-acceptance in one's wellness routine. They explore how societal pressures and external influences can hinder self-acceptance and offer strategies for cutting out the noise and surrounding oneself with supportive individuals. They emphasize the power of vulnerability and community in the journey of self-acceptance. The conversation also touches on the benefits of quiet time and self-reflection, as well as the role of hormones in self-acceptance. Finally, Lily shares her experience of becoming an author and how her self-acceptance journey influenced her writing.Takeaways
Cutting out the noise and unfollowing negative influences on social media can greatly contribute to radical self-acceptance. Choosing the right people in your life and setting boundaries with those who do not support your self-acceptance journey is crucial. Taking quiet time for self-reflection and embracing vulnerability can lead to a deeper understanding and acceptance of oneself. Understanding and honoring your hormonal cycle can be an important aspect of self-acceptance. Engaging in creative pursuits, such as writing, can be a powerful way to express and explore one's journey of self-acceptance.Chapters
00:00 Introduction and Overview
02:21 The Importance of Self-Acceptance
05:44 Cutting Out the Noise
08:46 Choosing the Right People in Your Life
12:36 The Power of Vulnerability and Community
17:26 The Benefits of Quiet Time and Self-Reflection
25:05 The Role of Hormones in Self-Acceptance
30:02 Becoming an Author and the Journey of Self-Acceptance
Listen to Lily's Podcast with Kate:
https://www.instagram.com/lilyrakow/
Read Lily's book!
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SummaryIn this episode, Kate Morton discusses the steps to prepare the body for pregnancy and improve fertility. She emphasizes the importance of caring for fertility even if not actively trying to conceive. The chapters cover topics such as getting off birth control, tracking ovulation, choosing the right prenatal, the importance of sperm health, age and fertility, and seed cycling for fertility.Takeaways
Caring for fertility is important for overall health and vitality, even if not actively trying to conceive. Getting off birth control at least a year before trying to conceive allows time to understand the body's natural cycle and address any underlying issues. Tracking ovulation and understanding the fertile window is crucial for optimizing chances of conception. Choosing the right prenatal supplement involves considering factors such as folate, iron, choline, and third-party testing. Sperm health is equally important for fertility, and nutrition and lifestyle choices play a significant role. Age is a factor in fertility, but individual differences exist, and it's important to focus on overall health and have regular check-ups. Seed cycling can be a beneficial practice for regulating the menstrual cycle and providing essential nutrients for fertility.Chapters
00:00 Introduction
02:10 Getting Off Birth Control
05:26 Tracking Ovulation and Understanding Fertile Window
07:49 How Long Does It Usually Take to Conceive?
10:15 Choosing the Right Prenatal
16:01 Importance of Sperm Health
18:07 Age and Fertility
20:59 Seed Cycling for Fertility
23:19 Conclusion
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Summary: In this episode, Kate Morton and Anna Grace Newell discuss the importance of tapping into intuition and how it can be used to find alignment and purpose in life. They explore the concept of the Akashic Records and how they can be accessed to gain insight and guidance. The conversation also covers the process of getting started with intuition, changing inner dialogue, and differentiating between intuition and intrusive thoughts. They highlight the connection between intuition and health, particularly in relation to cycle syncing. The episode concludes with practical tips and practices for tapping into intuition and where to find more resources on the topic.
Takeaways
Tapping into intuition is a powerful tool for finding alignment and purpose in life. Changing inner dialogue and being kind to oneself is essential for connecting with intuition. Differentiating between intuition and intrusive thoughts can be done by observing the length, emotion, and clarity of the thoughts. Intuition can provide valuable guidance in relation to health and cycle syncing. Practices such as journaling, getting in touch with nature, and using oracle cards can help tap into intuition.Chapters
00:00 Introduction to Intuition and Akashic Records
05:06 Getting Started with Intuition
06:05 Finding Alignment and Purpose
09:07 Changing Inner Dialogue
11:29 Differentiating Intuition from Intrusive Thoughts
19:21 Connecting Intuition with Health
25:25 Cycle Syncing and Intuition
33:33 Practices for Tapping into Intuition
37:04 Conclusion and Where to Find Anna!
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Summary:
In this episode, Kate Morton RDN discusses the metaphorical seasons of the menstrual cycle and how winter can impact your cycle. She explains that the menstrual phase is like winter, a time for reflection and recharge. The follicular phase is compared to spring, a time for new beginnings. Ovulation is likened to summer, a time of peak energy and activity. The luteal phase is compared to fall, a time for wrapping things up. Kate also explores how winter can affect your cycle, including changes in vitamin D levels, increased inflammation, and disruptions to ovulation and cycle regularity. She provides tips for combating these effects, such as establishing a consistent routine, getting sunlight exposure, considering vitamin D supplementation, focusing on nourishing foods, and reducing screen time. The episode concludes with a call to action for listeners to share their experiences and observations with winter's impact on their cycles.Takeaways
The menstrual phase is like winter, a time for reflection and recharge. Winter can impact your cycle through changes in vitamin D levels, increased inflammation, and disruptions to ovulation and cycle regularity. To combat winter's impact on your cycle, establish a consistent routine, get sunlight exposure, consider vitamin D supplementation, focus on nourishing foods, and reduce screen time. Share your experiences and observations with winter's impact on your cycle.Chapters
00:00 Introduction
00:30 Metaphorical Seasons of the Menstrual Cycle
02:22 How Winter Can Impact Your Cycle
05:17 Ways to Combat Winter's Impact on Your Cycle
09:35 Conclusion
1:1 Client Application: https://kathryn-morton.clientsecure.me/
Sign up for my monthly newsletter: http://eepurl.com/iE0JVU
Follow me on IG: https://www.instagram.com/carbsandkate/
Shop Hormone Support (seed cycling): https://funkitwellness.com/
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Summary:
In this episode, Kate Morton discusses cortisol, the stress hormone. She explains what cortisol is and its role in the body. She emphasizes that cortisol is not inherently bad, but the way we live our lives today can lead to chronic stress and high cortisol levels. Kate shares her personal experience with high cortisol and the symptoms she experienced. She also explores the connection between cortisol and hormones, as well as the impact of cortisol on blood sugar and other bodily functions. Kate provides tips for managing cortisol levels, including lifestyle changes and self-care practices. She concludes with a soothing mocktail recipe.
Chapters
00:00 Introduction and Overview
00:59 What is Cortisol?
01:52 Is Cortisol Bad?
02:22 Managing Cortisol Levels
04:13 Effects of High Cortisol08:08Testing Cortisol Levels
09:04 Cortisol and Hormones
10:24 Cortisol and Blood Sugar
11:17 Other Effects of High Cortisol
12:47 Tips for Managing Cortisol
20:41 Slowing Down and Self-Care
22:36 Conclusion and Cortisol Mocktail Recipe
1:1 Client Application: https://kathryn-morton.clientsecure.me/
Sign up for my monthly newsletter: http://eepurl.com/iE0JVU
Follow me on IG: https://www.instagram.com/carbsandkate/
Shop Hormone Support: https://funkitwellness.com/
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SummaryIn this episode, Kate and Caitlin discuss the different phases of the menstrual cycle and provide insights into each phase. They debunk the myth that the menstrual cycle and the period are the same thing and explain the hormonal changes that occur during each phase. They emphasize the importance of understanding the fertile window and provide tips for tracking ovulation. The hosts also address common misconceptions about the luteal phase and offer strategies for managing PMS symptoms. They conclude by highlighting the power of tracking your cycle and tailoring your life to your individual needs.Takeaways
The menstrual cycle and the period are not the same thing. The menstrual cycle consists of different phases, each with its own hormonal changes and characteristics. Understanding the fertile window is crucial for both conception and contraception. Tracking cervical mucus and using ovulation tests can help identify the fertile window. The luteal phase is often misunderstood and associated with negative symptoms. However, it can be a time for self-reflection and setting boundaries. Managing stress and cortisol levels is essential for a healthy menstrual cycle. High cortisol can dampen the effects of progesterone and lead to PMS symptoms. Tracking your cycle can provide valuable insights into your body and help tailor your lifestyle to your individual needs.Chapters
00:00Introduction and Background
02:39Menstrual Phase
03:55Follicular Phase
07:34Fertile Window
09:44Ovulation
12:58Luteal Phase
16:44Understanding the Luteal Phase
21:08Managing PMS Symptoms
23:08Importance of Tracking Your Cycle24:14Conclusion
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Episode Overview:In this enlightening episode of Period Chats, host Kate Morton teams up with Savannah Parr to debunk some of the most common myths surrounding women's health, especially in the areas of nutrition, hormone health, and postpartum care. This engaging discussion aims to clarify misconceptions and offer evidence-based insights into women’s wellness.
Key Highlights:
Myth Busting – The Top 5 Myths:
Eating Less for Health Goals: Unpacking the false belief that less food intake equates to better health and hormonal balance. Calcium Supplements for Osteoporosis Prevention: Exploring the necessity of calcium supplements versus dietary intake. Weightlifting and Hormonal Health: Debunking fears about weightlifting leading to undesirable body changes. Low Fat Diets for Hormone Balance: Challenging the misconception that low-fat diets are beneficial for hormonal equilibrium. The Need for Detox Diets: Examining the effectiveness and need for detox diets in regular health regimens.In-Depth Discussions:
Nutritional Misconceptions: Addressing diet culture and its impact on women’s health. Food as Medicine: Exploring how diet can positively affect hormone health and overall well-being. The Role of Exercise in Hormonal Health: Understanding how different forms of exercise, especially weightlifting, can influence hormone balance. Research Gaps: Discussing the lack of women-focused nutritional research and its implications.Savannah’s Insights:
Postpartum nutrition and its critical role in women's hormone health. Personal anecdotes and clinical examples from Savannah’s practice.Connect with Savannah
Work with Savannah
Connect with Kate
Work with Kate
Shop Seed Cycling Kits & Hormone Balance Supplements here!
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Episode Overview:
Hey there, wellness enthusiasts! In this episode, our fabulous host Kate Morton chats with the ever-inspiring Taylor about something we've all thought about but rarely discussed: syncing our work life with the rhythm of the seasons. Trust us, this conversation is a game-changer!
Embracing Seasonal Work Schedules (20:49.698)
Kate kicks things off with a wish we all share: what if our work hours flexed with the seasons? Imagine more sun in your day and a schedule that actually fits your life!Taylor's Bold 2024 Vision (20:58.061)
Taylor's not just dreaming about it – she's planning to make it happen in 2024. Seasonal work hours, here we come!Changing How We Work with the Weather (21:02.41)
This isn’t just chit-chat. Kate and Taylor are serious about this revolutionary idea. Adjusting work schedules seasonally could be a wellness breakthrough.Seeking Sunlight in the Workday (21:11.69)
Both Kate and Taylor agree: working when it's dark outside is a no-go. They're all for soaking up the sun, even suggesting a 9-to-3 workday in winter.Link Between Light, Productivity, and Mood (21:17.789)
Could shifting our work hours make us happier and more productive? Taylor thinks so, and she's on the hunt for studies to back it up.Seasons and Health: More Than Just a Feeling (21:28.622)
Kate shares a fascinating tidbit about how the lack of sunlight in winter can impact our health, even affecting menstrual cycles.The Sunlight-Menstrual Cycle Connection (21:46.102)
Dive deeper with Kate into how our bodies react to seasonal changes, especially in terms of menstrual health.Winter Blues and Personal Choices (22:08.658)
Taylor and Kate get real about their winter preferences – less partying, more cozy nights in. Can anyone relate?A Heartfelt Thank You (22:29.086)
Wrapping up, Kate expresses her gratitude to Taylor for this enlightening conversation.Stay Connected and Share Your Stories (22:29.086)
Kate will link to Taylor's socials, podcasts, and articles in the show notes. And she's curious – have you noticed changes in your health with the seasons? Share your story in the Spotify comments or the poll!Connect with Us:
Check out more episodes on the Period Chats Podcast. Follow Taylor on Instagram! -
If you are looking for holistic ways to address hormonal acne this is for you. In these episode we talk about the nutritional elements of hormonal acne and to address them!
Summary of Nutrition and Hormonal Acne
Vitamins: Vitamins A, C, D, E, and B are significant in the treatment of acne vulgaris (AV) and hormonal acne. These vitamins can help in preventing or alleviating acne, as well as enhancing the effectiveness of treatments.
Mineral Elements: Zinc and selenium are important mineral elements that can aid in the treatment of acne. Their role in skin health, particularly in the context of acne, is well-recognized.
Glycemic Index: Foods with a high glycemic index can exacerbate acne. This suggests that a diet lower in sugar and refined carbohydrates might be beneficial for those suffering from acne.
Dairy Content: The consumption of dairy products has been weakly associated with acne. While the connection is not as strong as other factors, reducing dairy intake might help some individuals manage their acne.
Probiotics and Fish Oil: Probiotics and fish oil supplements are recommended for managing hormonal acne. Probiotics can aid in maintaining gut health, which is linked to skin health, while fish oil, rich in omega-3 fatty acids, may help in reducing inflammation associated with acne.
It's important to note that while these nutritional elements can influence acne, they should be part of a holistic approach to acne management, including skincare routines and possibly medical treatments.
Each individual's response to dietary changes can vary, so it may be beneficial to consult a healthcare provider or a dermatologist for personalized advice.
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In this enlightening episode of Period Chats Podcast, join us as we delve into the world of holistic wellness with the incredible Cami Sophia. Discover the transformative power of intention in creating a wellness routine that nurtures your mind, body, and spirit.
🌿 Episode Highlights:
Meet our special guest, Cami Sophia, a seasoned wellness expert, and hear her inspiring journey towards holistic living. Explore the significance of intention in your wellness journey and learn how to infuse it into your daily routine. Cami Sophia shares practical tips and strategies for crafting a personalized wellness routine that aligns with your goals and values. Dive into the world of mindfulness, meditation, and self-care practices that can elevate your overall well-being. Gain insights into the role of nutrition, fitness, and self-compassion in maintaining a balanced and purposeful life.Whether you're just starting your wellness journey or looking to enhance your existing routine, this episode offers valuable guidance and inspiration to help you thrive. Join us on this enlightening conversation with Cami Sophia and embark on your path to intentional wellness.
For more incredible insights and resources, visit Cami Sophia's + follow her on https://www.instagram.com/camisophiaaaaa/?hl=en.
🎧 Tune in now and start crafting a wellness routine that truly serves your mind, body, and soul.
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Balanced hormones can have a positive impact on your overall well-being, and they can make you feel:
Stable Mood: Balanced hormones often result in a more stable and positive mood. You may experience fewer mood swings, reduced irritability, and a general sense of emotional well-being.
Energy and Vitality: Hormonal balance can lead to increased energy levels and vitality. You may feel more motivated, alert, and capable of handling daily tasks and challenges.
Better Sleep: Balanced hormones can improve the quality of your sleep. You may find it easier to fall asleep, stay asleep, and wake up feeling refreshed.
Healthy Libido: Hormonal balance is often associated with a healthy sex drive (libido). You may experience improved sexual desire and performance.
Healthy Skin: Hormonal balance can lead to clearer and healthier skin. Skin issues like acne may improve, and your complexion may look more radiant.
Stable Weight: Hormonal balance can support weight management. You may find it easier to maintain a healthy weight FOR YOU. This is so individual!
Regular Menstrual Cycles (for Women): In women, balanced hormones can result in regular and less painful menstrual cycles. It can also reduce the severity of premenstrual symptoms.
Improved Cognitive Function: Hormonal balance may enhance cognitive function, including better concentration, memory, and mental clarity.
Reduced Stress and Anxiety: Hormones play a role in regulating stress and anxiety levels. Balanced hormones can lead to a greater sense of calm and reduced anxiety.
Better Muscle and Bone Health: Balanced hormones can support muscle strength and bone density, which is particularly important as you age.
NOTE: It's important to note that the specific effects of balanced hormones can vary from person to person, as individual hormone levels and needs differ. Achieving hormonal balance often requires addressing underlying health issues and may involve lifestyle changes, dietary adjustments, or medical interventions. If you suspect you have a hormonal imbalance, it's advisable to consult with a healthcare professional for proper evaluation and guidance. This is not medical advice.
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Certainly, here are the show notes with the addition of research studies:
Review of Bovine Colostrum:
Let's begin by delving into what bovine colostrum (BC) is all about:
Bovine colostrum is the initial milk produced immediately after birth, brimming with essential macro- and micro-nutrients, immunoglobulins, and peptides boasting antimicrobial properties and growth factors.
Now, let's explore the potential advantages:
Immune Support: Colostrum is abundant in immunoglobulins, particularly IgG, IgM, and IgA, which can fortify the immune system. Additionally, it contains lactoferrin, lysozyme, and other immune components that might aid in enhancing immunity.
Gut Health: Colostrum is said to assist in maintaining a healthy gut lining. Its growth factors could contribute to the repair of damaged intestinal tissue and play a role in preserving gut permeability.
Nutritional Content: Bovine colostrum is replete with proteins, vitamins, and minerals that can contribute to overall nutrition.
Growth Factors: It encompasses various growth factors such as insulin-like growth factors (IGF-1 and IGF-2), transforming growth factors (TGF-alpha and TGF-beta), and epithelial growth factor (EGF), potentially promoting tissue growth and healing.
Antimicrobial Properties: The presence of lactoferrin, lysozyme, and immunoglobulins in colostrum imparts antimicrobial properties, which may combat harmful bacteria and viruses.
Athletic Performance and Recovery: Some athletes turn to colostrum supplements with the belief that it aids in recovery and enhances performance, although scientific evidence in this area is still evolving.
Anti-inflammatory: Colostrum has been suggested to possess anti-inflammatory properties, potentially benefiting conditions involving inflammation.
May reduce the risk of upper respiratory infections: Studies have indicated that athletes who consumed colostrum had fewer instances of upper respiratory infections compared to those who received a placebo.
So, what does the research reveal?
Processing and Heat Treatment: Processing and heat treatment, necessary for safety, can diminish the bioactive composition and the inhibitory and immunomodulatory capabilities of colostrum.
Rich in Bioactive Components: Bovine colostrum is notably rich in biologically active peptides, antioxidants, anti-inflammatory agents, and growth-promoting factors, distinguishing it from mature milk.
Intestinal Permeability Study: One study involving 12 athletes vulnerable to intestinal permeability due to intense exercise found that daily consumption of 20 grams of bovine colostrum prevented 80% of the increase in intestinal permeability experienced by those who received a placebo. (Reference: Trusted Source)
Saliva IgA Antibodies Study: In a 12-week study with 35 adult distance runners, taking a daily bovine colostrum supplement increased saliva IgA antibodies by 79% compared to baseline levels. (Reference: Trusted Source)
It's important to keep in mind that bovine colostrum supplements and powders can be relatively costly, ranging from $50 to $100 per 16 ounces (450 grams), with a typical daily dosage of half a teaspoon (1.5 grams). Additionally, the composition of bovine colostrum may vary depending on how the cows are raised, potentially containing antibiotics, pesticides, or synthetic hormones.
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How to Prepare for Menopause Naturally: A Decade-by-Decade Guide
Menopause is a natural phase in every woman and menstruators life, marking the end of her reproductive years. Navigating the myriad changes that accompany this transition can be challenging. If you've wondered, "How can I prepare for menopause naturally?" you're in the right place. In this guide, we'll detail steps you can take in each decade of your life to ensure a smoother, more natural transition into menopause.
Your 20s & 30s: Lay the Foundations
Educate Yourself: Start by learning about your hormones. The sooner you become attuned to your body, the earlier you can establish a baseline for what's normal for you. This can help identify potential hormonal imbalances. Familiarize yourself with menopause to support the women around you.
Exercise for Bone Health: Research shows that weight-bearing exercises like weightlifting, yoga, and other resistance training can help build strong bones and increase muscle mass.
Dietary Considerations: Embrace a nutrient-rich diet focusing on whole foods and blood sugar balance through fats, fiber, and protein. Ensure adequate intake of vitamin D and calcium for bone strength. CycleBites can be a nutritional addition to your diet.
Avoid Smoking & Vaping: Research suggests smoking might hasten the onset of menopause.
Establish a Baseline: Understand your hormonal norms. While you don’t need all the tests, consider discussing these baseline labs with your doctor: Complete Blood Count (CBC), Lipid Profile, Vitamin D Test, Gut Health Assessment, Thyroid Function Tests, FSH & AMH Test, Micronutrient Assessment, and DUTCH Test
Monitor Menstrual Regularity: In the late 30s, some begin to notice menstrual cycle changes, which might signal perimenopause.
Past episode on perimenopause (lol the quality is not great this was when I was recoding in my closet):
Listen here -> https://podcasts.apple.com/us/podcast/perimenopause-explained-featuring-certified-nurse-midwife/id1541720489?i=1000508264048
Want to work with me to support your hormones and do dutch testing? Apply/ Join the waitlist here!
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Welcome back to the Period Chats Podcast - today we are going to be exploring vitamins and minerals that are important for hormone balance!
Vitamin D
Scientific Explanation: Vitamin D can influence the synthesis of estrogen and progesterone, two primary female sex hormones. Adequate levels of vitamin D are associated with improved fertility and a reduced risk of polycystic ovary syndrome (PCOS). Moreover, vitamin D receptors are found in various body tissues, indicating its role in overall hormonal balance.
Food Examples: Fatty fish (e.g., salmon, mackerel, and sardines), fortified dairy and non-dairy products, egg yolks, and beef liver.
B Vitamins (especially B6, B9, and B12)
Scientific Explanation: B vitamins play a pivotal role in hormone production and balance. Vitamin B6, for instance, is involved in the synthesis of neurotransmitters like serotonin and dopamine, which can influence mood and menstrual cycle regulation. Vitamin B9 (folate) is crucial for DNA synthesis and repair, and vitamin B12 supports nerve function and energy production.
Food Examples: Whole grains, legumes, eggs, meat, leafy green vegetables, bananas, and fortified cereals.
Iron
Scientific Explanation: Iron is essential for the synthesis of estrogen and progesterone. It also helps in the formation of red blood cells, which transport oxygen throughout the body. For menstruating women, adequate iron intake is especially important to compensate for blood loss during periods.
Food Examples: Red meat, poultry, seafood, lentils, beans, tofu, spinach, fortified cereals, and pumpkin seeds.
Magnesium
Scientific Explanation: Magnesium supports the enzymatic reactions involved in hormone synthesis. It can also help alleviate symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, and mood swings, by promoting muscle relaxation and improving mood-regulating neurotransmitter function.
Food Examples: Leafy green vegetables (e.g., spinach, kale), nuts, seeds (especially pumpkin seeds), whole grains, and dark chocolate.
Zinc
Scientific Explanation: Zinc plays a role in the production and release of eggs from the ovaries (ovulation). It's also involved in the synthesis of estrogen, progesterone, and testosterone. Furthermore, zinc has antioxidant properties, helping protect cells from damage.
Food Examples: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products, and fortified cereals.
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Welcome back to the Period Chats podcast! My friend Katie Bressack joins me today to chat about Hashimoto’s Thyroiditis.
Katie coaches and empowers women to eat for their hormones, support healthy energy levels, and boost moods.
We’re both dietitians with Hashimoto’s diagnoses, and some of the symptoms that we both remember experiencing are: being chronically cold, low basal body temp, dry and thinning hair, brain fog, substantial energy dips, body fatigue, gut issues, food intolerances like gluten and dairy, and joint pain.
Personally, my doctor estimates that I probably had it for three years before receiving the diagnosis earlier this year.
Katie shares how the experience of several pregnancies effected her thyroid-related blood panel tests, and interacted with a range of symptoms over the years.
She also gives a great tip for anyone that might be preparing to try and get pregnant: if you have any of the symptoms mentioned above and you’ve never had a full thyroid panel done, make sure you request a FULL thyroid bloodwork panel from your doctor (as opposed to just TSH). If you suspect any kind of thyroid issue, you’ll want to look at TSH, T3 and T4, and thyroid antibodies at a minimum.
Katie and I talk about how stressful seasons of life often precede and even trigger the onset of auto-immune pathology, even if symptoms may have been developing sub-clinically prior to that.
We’ve both opted for desiccated thyroid instead of synthetic thyroid, Katie’s reason being that she didn’t do well on Synthroid.
Common foods that can make Hashimoto’s flair up are: gluten, dairy, soy, and too much salt. It’s also important to discover any other possible intolerances and keep track of your own trigger foods, because each one of our immune systems is different and unique.
Many dietitians believe that animal protein is important for your thyroid, and every professional will agree that getting plenty of protein from varied sources is a must.
I asked Katie, how does someone with a food intolerance balance avoiding unhelpful ingredients and being overly restrictive? She shares the mentality and language she uses to avoid both gutters in her approach, as she eats in the way that her body needs right now.
Lastly, we discuss finding a great doctor, self-advocacy in restaurants, remembering to drink enough water, and in general how to care well for ourselves and support our own health journeys, because it’s worth it!
Visit Katie’s website: www.KatieBressack.com
Follow her on Insta: @KatieBressack
- Visa fler
