Curious Women

Dr Faris is a rock solid, no bullshit PCOS-OBGYN Queen who really helps us understand all the things we didn't know we didn't know about hormonal birth control. She is totally in your corner and will fight like hell for you, her patients. 

Dr. Basma Faris is a Board Certified Obstetrician and Gynecologist. Dr. Faris attended the University of California at Berkeley where she received a Bachelor of Science in Nutrition Sciences. She went on to complete a Masters of Science in Nutrition at Brooklyn College. She received her medical degree from the Jacobs School of Medicine and Biomedical Sciences of the University at Buffalo in 2009. She completed her Obstetrics and Gynecology residency at the Icahn School of Medicine at Mount Sinai. Dr. Faris began her career in healthcare as a Registered Dietitian.

You can connect with Dr Faris on IG @drbasmafaris and @pollyprep ! Be the first to know about the release of her new "Prep School" for people with PCOS- coming soon! Visit her website at www.basmafaris.com or www.pollyprep.com . And if you're a busy physician, she has created an amazing course for you too: Nutrition for Busy Physicians (available on her website)

TLDL action steps and takeaways:

1) What hormonal birth control (HBC) ACTUALLY does: a) suppress ovulation (but not all of them); b) thicken the cervical mucus (making it more difficult to get pregnant) and c) thins the endometrial lining over time (again, making it more difficult to get pregnant)

2) Types of hormonal birth control options:

    i) Combination of estradiol (synthetic form of estradiol) and progestin (synthetic progesterone-like hormones). Different pills differ in type of progestin and dosage

    ii) Progestin-only contraceptives like emergency contraceptive pill (Plan B)- (delays ovulation); there are also progestin-only pills for regular use

    iii) Injectible contraceptives

    iv) Implant contraceptives

    v) Intra-Uterine Devices (IUDs)

3) Some common side effects of HBC: decreased sex drive, increase in anxiety and depression

4) To have a better experience with HBC use, Dr Faris says we should all ask ourselves "What am I trying to accomplish by being on contraceptives?" and communicate this to our doctors

5) Nutrition guidelines to support our bodies (in general but also especially if using HBC):

    i) Avoid refined carbohydrates 

    ii) Get enough healthy fats in the diet

    iii) Avoid too much alcohol

    iv) Get enough fiber

6) Signs your contraceptive isn't working well for you:

    i) Changes in skin (like acne, facial hair) that you didn't have before

    ii) Weight changes (including water retention)

    iv) Mood changes

7) Expectations of starting HBC; there may be: 

    i) Decreased libido

    ii) Vaginal dryness

    iii) Changes in bowel function

    iv) irregular bleeding during the first few months or blood clot risk

8) Is post-pill PCOS a thing? Dr Faris says we're not sure yet

9) If you're experiencing amenorrhea after coming off the pill (6+ months) your body fat may be too low

10) Dr Faris' starting questions to ask about HBC:

    i) What are my contraceptive options? (ALL of them)

    ii) Is there anything about me (the patient) that you think should steer me towards one vs the other? Why?

This week Kylie and Meg decide to take a breath a recap their favorite moments & episodes so far on Curious Women. Celebrating their 24th episode and 5 months on air so far, the girls take a little trip down memory lane with the usual raucous detours that have come to be a signature of the Curious Women Podcast. 

TLDL: Meg and Kylie's highlights include:

1. Episode 012: Circadian Rhythm: The Routines Impacting Your Sleep, Hormones, and Gut Health with Sarah Marlette

2. Episode 007: How the Menstrual Cycle Works with Jillian Greaves

3. Episode 022 Why You're Bloated and What To Do About It with Isabel Smith

4. Episode 021 Ditching Diet Rules So You Can Participate in Your Life NOW with Shelly Najjar

5. Episode 014- Intuitive Energy Healing: What is it, Who's it for, How it heals with Celina Rosso

6. Episode 011 - How to Manage Anxiety with Curiosity with Jennifer Bronsnick

7. Episode 010 Therapy, Who Can Benefit, and What It Might Look Like with Andrea Brognano

8. Episode 003- How To Communicate Your Desires with Dr. Rose Schlaff

9. Episode 001- Muscle Mass and Hormones with Lo Papanos

10. Episode 004- Thyroid or Adrenal Gland Problems with Lacey Dunn

Don't forget, if you love the show PLEASE leave a 5 star rating & review wherever you listen and share with all your friends! You can also support us via donation with Listener Contributions!

And, finally, a little reminder from Meg & Kylie about how important it is to rest and receive:

I am resting

And receiving

I'm not buying lack of time, lack of work, stayin inside

Of the lines, this time is mine, won't be blind

So I'll keep resting

And receiving

Keepin in flow as I go, fill my cup, cause I knowI'll keep workin to the bone, I should've known

If I don't rest

And receive

I don't produce, I don't see, not allowed to be me

I'm someone else entirely, watch me now break free

Katie Lovitt is just the sweetest little Southern cinnamon roll with a TON of helpful tips to share on the often forgotten about part of any healing journey- personal responsibility & empowerment. Katie is a functional gut dietitian who is on a mission to empower women to get the answers they need in order to heal from chronic gut symptoms. She has seen conventional medical systems fail by not asking the "how's and "why's", especially around something so crucial as gut health! You can accomplish true healing with Katie's one of a kind program. Plus, it's fun and delicious! Katie currently resides in Texas with her husband, their three children, and fluffy puppy dog.

You can connect wtih Katie on IG @the_healthygut_dietitian , listen to her brand new podcast The Nourish & Thriving Show or check out her FREE Dish on Digestive Enzymes training + symptom tracker & interpretation guide: https://nourishthrivewellness.com/free-training/ .

TLDL action steps & takeaways:

2) There are several unintentional ways people may subconsciously be "hiding" behind their illness and hindering their ability to be truly PRESENT in their own lives

3) There's a difference between taking short-sighted action (like getting caught in the "root cause research" and waiting for the perfect expert or protocol to help you) and empowering action (like Katie's steps below)

4) Accepting help + support vs waiting for that person to "rescue" you: Empowered action = asking yourself, "what do i need support with?" so I will look for a practitioner who can meet that need. Non-empowered action = reaching out to the first person you found on Google

5) Benefits of taking empowered action towards your health:

    i. If you feel stuck in your health journey or feel like you keep ending up in the same place, you might need to add empowered actions to your regimen

    ii. Results led by empowered actions will be longer lasting, more sustainable and FEEL better for you personally 

6) Katie's steps to taking empowered actions in your health journey:

    i. Narrow down what exactly your goal is. (spoiler alert, "I don't know" or "to feel better" are not specific enough. Questions to ask yourself further: "what does 'better' look like for me?" and "why?")

    ii. Think about what your unique gifts are. What are you good at, how can you use those skills to help you take action towards your goal?

    iii. Create that vision for your life. Go back to what 'better' looks like for you and figure out what skills you can use to take a small step towards that NOW

    *Katie notes this exercise takes TIME it is not meant to be a simple, quick exploration. Be patient & compassionate with yourself.

7) If the information discussed in this episode resonated with you, check out Katie's Gut Rehab program, where you can get multiple levels of support to connect you to your ultimate goal and get you there in a supportive way.

This week Meg & Kylie talk bloating with the sassy, BDE (big dick energy) Dietitian entrepreneur Isabel Smith. Isabel Smith, MS RD CDN, Founder of Isabel Smith Nutrition, is a nationally recognized Integrative Registered Dietitian, Health and Lifestyle Expert, as well as a Certified Level 2 Reiki Practitioner. At Isabel Smith Nutrition, Isabel and her team of dietitians work with clients of all ages (almost) and in most areas of wellness- though ISN specializes heavily in gut health, thyroid, hormone, autoimmune, and allergy. Isabel and her team help guide their clients towards true health and healing through helping clients identify and treat the root cause of their dis-ease. Isabel’s expert opinion is often featured in print and online and can be found in Elle, Mind Body Green, Readers Digest, Women's Health/ Men's Health and others.  Isabel is also an advisor, consultant and brand ambassador for various companies she loves, as well as an Angel Investor in the CPG space. In her spare time, Isabel can be found hiking in the mountains of the Adirondacks where she splits her time; or creating new recipes, painting and/or hanging with her two Yorkshire Terriers Sasha and Henry.

You can connect with Isabel and her team on IG at @isabelsmithnutrition or via her website at www.isabelsmithnutrition.com . Or you can join her 6 week Bloat Free Blueprint Program!

TLDL actionable takeaways:

1) Biggest non-food factors that contribute to stress:

    i) Chronic stress (and no, we don't mean the goal is to not HAVE stress, but to make sure you are balancing it with nervous system resetting practices like deep belly breathing).

    ii) Hormonal imbalances (both in men and women)

    iii) The WAY you are eating or drinking- for example, swallowing too much air when eating or drinking, eating too fast, etc

2) What the gut-brain connection ACTUALLY means: "there's a 'super highway' of communication between your gut and your brain" where your brain asks "is it SAFE for me to send blood flow to the gut to optimize digestion right now?". 

3) Isabel's first line-of-defense tools for bloating you can practice on your own:

     i) 3-4 deep belly breathing (NOT puffing your chest out but actively puffing out your belly) a few times throughout your day and ESPECIALLY before eating

    ii) Regular BMs: for constipation people can try magnesium oxide or citrate, concentrated aloe vera, digestive bitters (herbs or foods/drinks like dandelion, coffee, arugula, dill, etc), self message, heating pads or even yoga twists. Hydration is also important here and Isabel recommends focusing on electrolytes like those in coconut water and vegetable juices

    iii) Avoid drinking through straws

    iv) Eat slowly and CHEW food WELL

    v) Avoid frequent consumption through aluminum cans (due to heavy metals which can add to toxic    burden)

5) Common reasons for bloating you might find on a stool test: parasites, bacterial overgrowth, mold exposure, candida, H. pylori, low levels of digestive enzymes, etc.

6) You can also register for Isabel's new 6 week program The Bloat Free Blueprint, which opens for enrollment on September 12th!

This week Kylie & Meg picked the brain of the brilliant & beautiful Shelly Najjar about the topic of intuitive eating. She is a Nutrition Mindset Coach, with thousands of hours of training as a Registered Dietitian Nutritionist and a Certified Intuitive Eating Counselor, with a Master's degree in Public Health Nutrition. She uses an encouraging, practical, and non-diet approach to help busy women take care of themselves while meeting their goals. Her specialty is in addressing the why and how we eat, helping her clients develop a healthy and stress-free relationship with food, so they can have peace with food, themselves, and their bodies at any size.

On this week's episode we discuss what intuitive eating is and where to start. It's a very liberating episode that just might change the way you think about food & eating! 

You can connect with Shelly on IG @confidentnutritiontravels, join her Intuitive Eating for Busy Women Facebook Group or check out her website: http://confidentnutritionnow.com ! If you are someone who struggles with stress eating, you can also check out her Stop Stress Eating Now bundle!

TLDL action steps & takeaways:

1) Intuitive eating, according to Shelly, is changing the "rules" from external diet rules to rules you create based on your internal cues

2) Internal body cues can range, but some common ones to indicate early signs of hunger and fullness are: hunger= mental slowdown or impatience/"on edge" feeling and fullness= less interest in food or eating slower

3) The common response to intuitive eating is, "so does that mean I can eat whatever I want then?" Shelly says then she challenges her clients to ask themselves how they would feel if they did that. Would get tired of that food or enjoy it as much?

4) A good place to start with intuitive eating is to just simply ask yourself what your favorite food is

5) The difference, according to Shelly, between a craving and enjoying a food is that cravings are typically associated with an impulsive feeling, whereas enjoying foods truly comes with a more satisfying feeling

6) Intuitive eating and mindful eating are similar but they aren't the same. There are still "rules" in mindful eating that may not apply in intuitive eating 

7) Some of Shelly's tools for intuitive eating include taking a "mindful bite" during a meal, creating your own hunger & fullness "map" where you create your own personal "landmarks" or using Shelly's "My Custom Menu" strategy for when you need a little help!

This week, Meg & Kylie chat with Eczema expert Christa Biegler. Christa is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women beat bloat, burnout & eczema breakouts with her podcast, programs and private practice. She lives with her unicycling husband & kids in the Midwest. The Less Stressed Life Podcast & Nutrition mission is that everyone deserves a less stressed life without inflammation, food sensitivities and fatigue.

On this episode, Christa breaks down some of the most common reasons people struggle with eczema and breaks down some actionable steps people can take either on their own or if working with a practitioner. We talk about mold, staphylococcus, how long it takes to heal eczema and her approach to heal eczema without restricting food!

You can connect with Christa on IG @anti.inflammatory.nutritionist, listen to the Less Stressed Life Podcast  or visit her website at https://www.christabiegler.com/  !

TLDL takeaways & action steps:

1. Eczema is a result of topical staphylococcus infection/overgrowth on the skin- which also points to overgrowth in the gut as well.

2. Mold exposure is a common reason for food sensitivities and eczema

3. Christa has her own eczema typing system. If your eczema looks more dry and flaky you likely need liver support. If it's bright red you may be having a reaction to histamines in the diet. If eczema is primarily on your hands you're likely dealing with eczema from stress.

4. Eczema is a SYMPTOM or RESULT of something else (like mold exposure, sluggish detox, stress, gut issues, etc)

5. General healing time frame for eczema is 2-4 months

Action steps:

[A] Follow a high quality diet- in Christa's eyes, this means based on whole foods, 5+ cups of veggies daily & a ton of colors in your meals.

[B] If you want to experiment with food restriction (i.e. cutting out the Top 8 Allergens, which are milk, eggs, fish, shellfish, soybeans, wheat, tree nuts and peanuts) - Christa doesn't recommend restricting for longer than 3 weeks.  

[C] Follow Christa's process for eczema healing (aka "AWE"):

1. AWARENESS: write out a timeline of when you started to notice eczema, what else was happening in your life at that point, etc. You can also fill out this questionnaire to see if you can make connections to what else is going on internally. Sometimes this step also includes getting specialized testing done.

2. WORK: these are what you're going to DO with the information you discovered in step 1. If you're exploring this on your own that might look like implementing a detox or stress management regimen

3. EMPOWERMENT: this means taking what worked well for you in step 2 and continuing to use those tools to support your body. 

[D] Christa's favorite detox strategies: infrared sauna therapy, regular BMs, sweating, good hydration

This week, Kylie and Meg sit down with business mentor, branding expert, author and speaker with a plethora of incredible and inspiring stories. On the episode, Meg, Kylie and Amber discuss everything from Amber's experiences with (**TW) an eating disorder and sexual abuse to her transformation that started with listening to her intuition.

Amber's work has been featured by Forbes, Entrepreneur, Mind Valley and Working Mother Magazine. She is the host of The Amber Lilyestrom Show podcast and author of books Master Your Money Mind and Paddle Home. Amber helps coaches & creatives help more people and make more money by changing the way they think and show up in their businesses. Her expertise as branding coach supports her clients in positioning themselves as sought-after experts and thought leaders in their fields. Her transformational mindset work sets her apart in an industry focused on a strategy-first, inner work later approach.

You can connect with Amber and inquire about her programs or working with her on her website at www.amberlilyestrom.com or connect with her on IG @amberlilyestrom

TLDL takeaways & action steps:

1. If you receive anything from this episode, please receive the PERMISSION to let the hard stuff be OK and advocate for yourself when dealing with painful feelings & experiences.

2. If you suffer from chronic health ailments that just don't seem to want to quit, you might want to consider including some work on the emotional pieces as a part of your journey. 

3. "It's not anyone else's job to get your vision, it's YOUR job to get your vision. It's not anyone else's business" to validate the vision you have for your life.

4. Lean on support- mentors, mental health professionals, friends and family. Women are designed to thrive in community and in support. If you don't feel supported, reach out to us and/or Amber, we can direct you to some resources!

5. Amber doesn't claim to have answers to deal with difficult situations or really painful experiences but she does believe that it deserves our attention.

This week's episode is a continuation of our double part interview with Michele Duffy and Kate van Es on Postpartum Depression. They continue talking about Kate's battle with Postpartum Depression and share some practical tips straight from their Postpartum Relief Plan.

SHE is a holistically-minded, functionally-trained, mother-daughter duo on a mission to transform women’s treatment in the medical community from inferior to superior. From our first experiences as young girls and throughout our final days, we are drastically under-educated about our bodies, medically misinformed, and lied to by the people we trust to take care of us and offer solutions to our pain, symptoms, and confusion. Often, our experiences as women are normalized when they’re anything BUT normal (and are actually symptoms that something is off/wrong and deserves care/attention)! They founded SHE Health to bring unfiltered education, truthful advice, and functional medical care and coaching to help women heal through every stage of their lives while delivering a superior health experience where women’s voices and needs are not only centered/prioritized but trusted.

If you would like to connect with the SHE team you can find them on IG @she_health_ or head over to their website at she-health.net . You can also get started with their Postpartum Relief Plan by going to www.thepostpartumblueprint.com or download the fun "Fridge Macros" they created as a result of our conversation on THIS episode of Curious Women here!

TLDL takeaways/action steps:

1. Cortisol dysregulation is a huuuuge underlying contributer to postpartum depression along with nutrient and hormone depletion

2. Four pillars of relief that SHE's Postpartum Blueprint are: a) blood sugar regulation; b) decreasing inflammation; c) addressing sleep hygiene and d) addressing mental/emotional stress

3. Testing the SHE team uses to assess where you are depleted: a) full thyroid panel; b) hair mineral analysis; c) hormone testing including Cortisol, Estrogen, Progesterone and neurotransmitters (dopamine, etc)

4. Action steps YOU can take at home right away are:

i. SLEEP: we know this is an annoying one to hear, especially for new moms, but Kate & Michele say sleep is the ONLY opportunity the body has to heal and replenish, so it's VITAL to your recovery process. Their program focuses on QUALITY not QUANTITY. The team recommends consistency in bedtime routines (even when bedtime is not a consistent thing) and using tools like aromatherapy, calming activities, music, etc.

ii. Restorative yoga: this helps put the body into the parasympathetic nervous state so your body can actually heal. It's been shown to reduce stress and may also be a great tool to add into your bedtime routine for sleep hygiene

iii. Regulate your blood sugar: make sure you get a good quality fat and protein at every meal and don't skip meals! Eat every few hours, especially when breastfeeding and make sure you are eating ENOUGH. You can download SHE's helpful meal checklist (that was developed as a result of THIS episode!) here!

For a list of potential actions you can take to stand up for abortion rights in the US, check out this list. 

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On today's episode, Meg & Kylie sit down with a mother-daughter duo team Michele & Kate van Es who are the founders of the "Superior Health Experience" women's health company SHE. Mom Michele Duffy has her Doctorate of Nursing Practice degree from Creighton University, received her Functional Medicine Practitioner training at both the Institute of Functional Medicine and the School of Applied Functional Medicine. and has a background in trauma and pediatrics. Daughter Kate van Es has her Bachelor of Science degree in Psychology and is a Certified Health Coach from the Institute for Integrative Nutrition.

SHE is a holistically-minded, functionally-trained, mother-daughter duo on a mission to transform women’s treatment in the medical community from inferior to superior. From our first experiences as young girls and throughout our final days, we are drastically under-educated about our bodies, medically misinformed, and lied to by the people we trust to take care of us and offer solutions to our pain, symptoms, and confusion. Often, our experiences as women are normalized when they’re anything BUT normal (and are actually symptoms that something is off/wrong and deserves care/attention)! They founded SHE Health to bring unfiltered education, truthful advice, and functional medical care and coaching to help women heal through every stage of their lives while delivering a superior health experience where women’s voices and needs are not only centered/prioritized but trusted.

If you would like to connect with the SHE team you can find them on IG @she_health_ or head over to their website at she-health.net . You can also get started with their Postpartum Relief Plan by going to www.thepostpartumblueprint.com or download the fun "Fridge Macros" they created as a result of our conversation on THIS episode of Curious Women here!

TLDL takeaways/action steps:

1. Cortisol dysregulation is a huuuuge underlying contributer to postpartum depression along with nutrient and hormone depletion

2. Four pillars of relief that SHE's Postpartum Blueprint are: a) blood sugar regulation; b) decreasing inflammation; c) addressing sleep hygiene and d) addressing mental/emotional stress

(Tune in next week for P2!)

This week, Meg & Kylie bring another dual episode to you talking about the foundational aspect of food! Today's guest is our very own Kylie Fagnano, Registered Dietitian, trained as an Integrative and Functional Nutrition Certified Practitioner, as well as a Certified Leap Therapist. She earned her BS in Psychology and Master’s in Nutrition in Scranton, PA. Her private practice, Strata Nutrition, was born out of her little apartment in Portland, Maine!

A long time sufferer of digestive issues and autoimmune disease herself, Kylie asks and expects of her clients the very same work that she did for herself. She *literally* understands what it feels like, what other feelings the process can bring up and how lonely and hopeless it can seem sometimes.

You can connect with Kylie on IG @the.gut.therapist and online at www.stratanutrition.com

Check out Strata Supplements too!  You can learn more about this incredibly high quality supplement line here:  https://www.stratanutrition.com/shop/

TLDL takeaways:

1) Food is a set of instructions for our bodies; and different foods can give different instructions to different people

2) There are different layers to gut healing: some people might just need a gentle diet spruce up meaning eating more foods in their most whole form and some may need to actually go through an elimination diet. The starting point looks different for everyone. Two extreme examples might be: "Yeah I guess I really haven't looked at my diet I can see myself starting there" vs "I have been to 17 different doctors and nothing has helped"

3) Whichever of the following action steps you choose to move forward with- you MUST do it at 100%; otherwise you may end up more frustrated and may not get accurate information

4) Food sensitivities can cause symptoms in a person for up to 72 hours after eating the food. This is part of what makes finding patterns between foods and symptoms so hard 

5) A helpful place to start could be tracking your food, digestive symptoms, mood & emotions and see if you can start to identify any patterns on your own

6) Just because we have to eat to survive does *NOT* mean you should already know how to eat for your body

7) Some examples of symptoms of food sensitivities and/or if you might have gut issues: neurological (anxiety, depression, brain fog, exhaustion, ADD/ADHD), skin issues (acne, eczema, psoriasis, ketosis pilaris), tinnitus (ear ringing), need to clear your throat, joint pain, digestive (heartburn, bloating, constipation, diarrhea)

8) Food is RARELY the cause of an illness or set of symptoms, and there are certain exceptions, but typically food is a trigger and becomes part of the problem but is rarely the root cause

9) Food with SIMPLE ingredients may be the single best thing someone can do for their gut! Tune in to the full episode to learn what exactly that means!