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We trace how modern period products can hide toxins that disrupt hormones, and we map a practical path toward non-toxic swaps that actually fit daily life. Arielle shares the product development journey behind safer period underwear and how “getting back in flow” starts with listening to the body.

• late studies uncovering heavy metals, PFAS, and fragrance in pads and tampons
• why label literacy matters for menstrual care, skincare, and laundry
• the shift from e‑commerce to building safer, durable period underwear
• cycle as a monthly health report card and what “flow” means
• endocrine disruptors linked to PMS, fertility, and inflammation
• high‑impact swaps: fragrance‑free skin products, toxin‑free candles, PFAS‑free materials
• simple rituals to calm cortisol and tune into hunger, cravings, and rest
• reducing stigma and normalizing open conversation about cycles

Check out Flower Girl at flowergirl. Follow on Instagram at @flowergirl.co_ and DM with questions

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Perimenopause affects every woman at some point in life but often doesn't get the attention it deserves, with symptoms like hot flashes, mood swings, and sleep issues starting as early as our late 30s. As women, we need to advocate for ourselves during this transition and find providers who listen to our concerns rather than dismissing them as normal aging.

• Perimenopause usually begins in early to mid-40s, though some women notice changes in their late 30s
• Hispanic women reach menopause around age 49 on average, slightly earlier than the general US population at 51
• High sugar and refined carbs can worsen insulin resistance and hot flashes
• Alcohol and caffeine often trigger hot flashes and disrupt sleep
• Protein and fiber become especially important during this transition to maintain muscle mass and metabolism
• Phytoestrogens in foods like flaxseed, soy, and legumes may help reduce hot flashes
• Track your symptoms to identify patterns and bring these notes to doctor appointments
• Don't hesitate to get a second opinion if your provider doesn't take your concerns seriously
• Balance your plate with protein, colorful vegetables, and whole grains at each meal
• Strength training at least three times weekly helps protect bone density and muscle mass

If today's episode resonated with you, I'd love for you to share it with a friend, subscribe to the podcast, and connect with me for more resources.

Listen to Dr. Makhija's podcast on Peri and menopause here 

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Carolyn K. Haeler shares her journey from a life-changing celiac diagnosis to creating Mightylicious, a brand revolutionizing gluten-free baked goods with products so delicious even people without dietary restrictions choose them.

• Diagnosed with celiac disease at 31 after months of deteriorating health
• Discovered that gluten is not just in obvious foods but used as preservative, filler, and coloring in countless products
• Created Mightylicious after a disappointing experience with a store-bought gluten-free cookie
• Spent three months developing recipes, baking thousands of test cookies
• Walked into Whole Foods for feedback, walked out with an opportunity to sell her cookies
• Uses rice flour milled to exact specifications to eliminate the grittiness common in gluten-free products
• Named the brand Mightylicious to create a fun, positive image instead of clinical packaging common in gluten-free products
• Created Charlie the non-binary unicorn as a mascot that appeals to diverse audiences
• Financed her business through credit cards, small business loans, and eventually raised $5 million through crowdfunding
• Recently expanded product line to include specialized flour blends and brownies
• Products available in Kroger, Walmart, and natural food stores across the country

Visit mightylicious.com to order products shipped to all 50 states (free shipping on orders of 3+ bags) or find them on Amazon and in retailers nationwide. Use promo code MIGHTYHOLIDAY for 20% off on Amazon.

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Mallory Tenor Tarpley shares her journey through eating disorder recovery and what she calls "the middle place"—the complex space between acute illness and full recovery. Her memoir "Slip" explores how recovery isn't linear and challenges the perfectionism that can derail healing progress.

• Mallory developed her eating disorder after losing her mother at age 11
• She wrote "Slip" to represent those in the "middle place" of recovery who are better but not fully recovered
• Recovery involved small steps like changing the order of foods eaten before attempting variety
• Writing helped Mallory bridge emotional gaps and understand her relapse patterns
• She surveyed over 700 people and interviewed 175 respondents to include diverse experiences
• "A slip doesn't have to equal a slide" - slips can be opportunities for growth rather than failures
• As a parent, Mallory focuses on teaching her children that "all bodies deserve respect"
• She created a flower mirror for her daughter with character traits on each petal
• Maintaining support through therapy and dietitian visits remains part of her ongoing recovery
• "Slip" is available wherever books are sold and explores themes of grief, motherhood, and healing

Slip Book

https://www.mallarytenoretarpley.com/

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We explore the science of inflammation and its profound impact on skin health with Dr. Ebru, immunologist and founder of Avexena skincare. This eye-opening conversation reveals how chronic inflammation silently accelerates skin aging and what you can do about it through nutrition, lifestyle, and science-backed skincare approaches.

• Understanding "inflammaging" - the connection between low-grade chronic inflammation and accelerated skin aging
• How stress, pollution, poor diet and harsh skincare trigger hidden inflammation
• Why excess sugar consumption damages collagen through glycation
• Anti-inflammatory foods that support skin health: vitamin C-rich fruits, omega-3 sources, antioxidant-rich berries
• Creating a balanced morning and evening skincare routine with fewer, more effective products
• The gut-brain-skin connection and how stress reduction directly benefits skin
• Why following TikTok skincare trends and 10-step routines may damage skin health
• Dr. Ebru's personal non-negotiables for skin health: quality cleansing, hydration, and simplicity
• Details on Avexena's latest innovation: a multi-function LED and radiofrequency device

Visit www.avexena.com to learn more about Dr. Ebru's science-backed, anti-inflammatory skincare solutions.

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Procrastinar la atención médica puede tener graves consecuencias para la salud que podrían haberse evitado con chequeos regulares e intervención temprana. La comunidad hispana y otras minorías suelen retrasar la búsqueda de atención médica hasta que las afecciones han avanzado a niveles peligrosos.

• Muchas personas evitan ir al médico porque "no quieren saber" si algo anda mal.
• Las condiciones crónicas como la pre-diabetes, la diabetes y la hipertensión a menudo no presentan síntomas hasta que se produce un daño significativo.
• Las estadísticas muestran que los hispanos con pre-diabetes probablemente desarrollarán diabetes tipo 2 en un plazo de 3 a 5 años si no se realizan cambios.
• Los jóvenes requieren cada vez más diálisis debido a la hipertensión y la diabetes sin tratar.
• Solicite copias de sus análisis de sangre y pídale a su médico que le explique los resultados en comparación con años anteriores.
• Céntrese en cambios dietéticos sostenibles añadiendo alimentos nutritivos en lugar de eliminarlos por completo.
• Prepare comidas equilibradas preguntándose "¿qué puedo añadir?" en lugar de "¿qué debo quitar?".

No espere a sentirse muy enfermo para consultar a un médico. Cuide su cuerpo: nadie sabe cómo se siente mejor que usted. Cuida tu salud con chequeos regulares y cambios de estilo de vida sostenibles.

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Desvelamos la verdad sobre las bebidas electrolíticas y las bebidas azucaradas, explicando cuándo son necesarias y ofreciendo alternativas más saludables para la hidratación diaria. • Las bebidas electrolíticas (Gatorade, Powerade, etc.) están diseñadas para reponer los minerales perdidos durante el ejercicio intenso o una enfermedad.

• La mayoría de las personas no necesitan bebidas electrolíticas especiales para el ejercicio ligero o las actividades diarias.
• Las bebidas electrolíticas comerciales suelen contener azúcares añadidos, colorantes y saborizantes artificiales.
• La Asociación Americana del Corazón recomienda no más de 14 g de azúcar añadido al día para mujeres y 16 g para hombres.
• Las bebidas azucaradas pueden afectar negativamente la glucosa en sangre, el control de peso y la salud cardíaca.
• Las personas con presión arterial alta deben tener cuidado con el sodio en las bebidas electrolíticas.
• Las alternativas más saludables incluyen agua con infusión de frutas, té sin azúcar y agua de coco.
• Se puede preparar una bebida electrolítica casera con agua, jugo de limón, una pizca de sal y una cantidad mínima de edulcorante.
• Al elegir bebidas comerciales, busque productos con menos de 5 g de azúcar por porción.
• Evite el jarabe de maíz de alta fructosa, el exceso de azúcar de caña y la maltodextrina, especialmente si padece enfermedad del hígado graso.

Si tiene alguna pregunta o necesita más orientación, envíeme un mensaje, correo electrónico o Deja una reseña. Cuídate y nos vemos en el próximo episodio.

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Registered dietitian Leonila Campos and dietetic intern Anna Kwon, M.S. tackle the persistent myths about carbohydrates that plague social media and harm athletic performance. They break down the science of how our bodies use energy during exercise and why cutting carbs can damage both health and performance.

• Macronutrients explained: carbohydrates, proteins, and fats all play essential roles in keeping our bodies functioning optimally
• Your brain and central nervous system run almost exclusively on glucose from carbohydrates
• The body uses three energy systems during exercise – phosphagen (immediate energy), anaerobic (carb-dependent), and aerobic (uses all macros but carbs remain most efficient)
• When carbohydrate stores run low during exercise, the body breaks down muscle protein through gluconeogenesis
• Weight loss from low-carb diets while exercising often comes from muscle loss and water weight, not fat
• General recommendations include getting 45-65% of calories from carbs, 10-35% from protein, and 20-35% from fat
• Pre-workout nutrition should focus on carbohydrates (60-70% of calories) to fully stock glycogen
• Post-workout recovery requires both protein AND carbohydrates within 2 hours (ideally immediately)
• Excessive protein intake can cause kidney strain, dehydration, and leaves less room for nutrient-dense carbs
• Food has no moral value – all foods fit into a balanced, sustainable approach to eating

For nutrition questions or personalized guidance, contact Leo at 559-512-0404, [email protected], or on Instagram @nutrition_with_leonila.

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Self-compassion is the missing ingredient for sustainable weight loss that many people overlook while focusing solely on diet and exercise. 

• Practicing self-compassion means treating yourself with the same kindness you would offer a friend
• Common signs of negative self-talk include phrases like "I already messed up, I might as well continue" and "I don't have the willpower"
• Self-compassion doesn't mean giving up on your goals, but rather giving yourself grace during setbacks
• Social media can contribute to unrealistic expectations and negative self-comparison
• Focus on tracking body composition and non-scale victories rather than fixating on weight
• Identifying the root causes of emotional eating helps develop healthier coping strategies
• Pausing and asking "what do I really need right now?" can interrupt emotional eating patterns
• Replacing negative thoughts with constructive alternatives builds a healthier mindset
• Weight loss is a lifelong journey, not a race with arbitrary deadlines
• Building sustainable habits is more important than achieving rapid results

For a free downloadable healthy weight loss grocery list and guide, visit melissametri.com or find Melissa on Instagram @theweightlossdietitian.

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Los aceites de semillas se han convertido en un tema controvertido en el ámbito de la nutrición debido a las afirmaciones sobre sus propiedades inflamatorias y sus métodos de procesamiento. Desmentimos mitos comunes sobre los aceites de semillas y analizamos la realidad científica sobre su papel en una dieta equilibrada.

• Los aceites de semillas incluyen los de canola, girasol, soja y maíz, conocidos por su sabor neutro y sus altos puntos de humo.
• Los ácidos grasos omega-6 presentes en los aceites de semillas son esenciales para la función cerebral, las hormonas y la salud celular.
• El problema no son los aceites de semillas en sí, sino el posible desequilibrio entre los ácidos grasos omega-6 y omega-3.
• Los métodos de procesamiento de los aceites comerciales están regulados, con un mínimo de disolventes residuales en los productos finales.
• Los aceites prensados ​​en frío o extra vírgenes son alternativas menos procesadas para quienes se preocupan por su contenido.
• Las grasas saturadas presentes en la mantequilla y el aceite de coco pueden elevar el colesterol LDL en algunas personas.
• Las principales organizaciones de salud recomiendan las grasas insaturadas como parte de una dieta cardiosaludable.
• Estudios a largo plazo no han demostrado que el consumo moderado de aceite de semillas cause enfermedades crónicas.
• El uso de diversos aceites y el aumento de la ingesta de omega-3 mejoran el equilibrio de ácidos grasos.
• Las fuentes de omega-3 incluyen la linaza, las semillas de chía, las nueces y los pescados grasos como el salmón y las sardinas.
• Concéntrese en los patrones dietéticos generales en lugar de demonizar los ingredientes individuales.
• Reduzca el consumo de alimentos ultraprocesados ​​que son problemáticos más allá de su contenido en aceite.

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