As we learn more and more about our female cycles, it is mind blowing to realize just how much each phase of our cycles (menstrual, follicular, ovulatory, luteal) mimic the seasons of nature (winter, spring, summer, autumn). Join us as we discuss these correlations, and what we can learn from nature's cycle to embrace our own!

Our Instagram's:

Josie @whole.mother.hood

Sarah Anne @wholewoman_wellness

And just a reminder if you are enjoying the podcast, please leave us a rating and review. You can also message us directly on Instagram with feedback or episode suggestions! We appreciate your support! 

We’ve already made it to the season 2 finale (CRAZY)!! This episode is a little different than our usual style. Join us as we chat about some of the things we are working through in our health journeys currently. We discuss personal examples of nervous system dysregulation, trapped emotions, and books we’ve been reading!

If  you like this episode, let us know by leaving a comment on this episode or a review on the podcast. Also feel free to let us know what your favorite episodes or takeaways from this season or season 1 have been. We would LOVE to hear from you! You can also reach out to us on our Instagrams. Josie is @whole.mother.hood and Sarah Anne is @wholewoman_wellness. We welcome feedback, questions, or episode requests anytime!

We will see you in September for the autumn season!

We all know the saying “you need to calm down” does exactly the opposite… Even if that is exactly what we need to do, it’s one of the most unhelpful phases. Tune in to today’s episode while we chat about all things nervous system and nervous system regulation. It’s all the buzz across social media right now and we want to dive in. We are going to be chatting about the nervous system, how to learn to regulate your nervous system, why that’s only scratching the surface, how safety for the body is important to be able to feel, and what we’ve both been learning about true healing of the nervous system.

Resources for learning more 

You’ve likely heard all the buzz across social media as more and more people have realized the importance of minerals! Today we are taking a deep dive into minerals and what exactly they are. We are covering the 101 of minerals - It’s enough to where you will walk away feeling more knowledgeable but not so overloaded it leaves your head spinning. Join us today and let’s chat Minerals!

Resources:

Mineral Queen Amanda


Josie’s Mineral Cheat Sheet

While we are often taught by culture to fear, or at least dread, the affects of our menstrual cycle, understanding our hormonal fluctuations can be one of our greatest assets! In this episode, we are breaking down the basics of how our cycles work, including what the major hormones at play are, what happens in each of our phases, what fluctuations you might expect during each phase, and some common imbalances to look out for. Let’s dive in…

Resources

All things estrogen:

https://gremjournal.com/journal/01-2022/changes-in-serum-testosterone-during-the-menstrual-cycle-an-integrative-systematic-review-of-published-literature/#:~:text=Testosterone%20peak%20at%20mid%20cycle,where%20daily%20sampling%20was%20done

https://embryo.asu.edu/pages/estrogen-and-menstrual-cycle-humans 

More on estrogen’s effects:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/estrogens-effects-on-the-female-body 

All things progesterone:

https://www.ncbi.nlm.nih.gov/books/NBK558960/ 

Simple explanation of LH’s  and FSH’s roles

https://medlineplus.gov/lab-tests/luteinizing-hormone-lh-levels-test/#:~:text=LH%20plays%20an%20important%20role,an%20egg%20from%20the%20ovary

https://medlineplus.gov/lab-tests/follicle-stimulating-hormone-fsh-levels-test/#:~:text=FSH%20plays%20an%20important%20role,the%20eggs%20ready%20for%20ovulation

Some charts showing the ebb and flow of hormones throughout your cycle

https://www.merckmanuals.com/home/women-s-health-issues/biology-of-the-female-reproductive-system/menstrual-cycle 

Basic explanation of energy fluctuations throughout cycle

https://www.yourfertility.org.au/energy-levels-metabolism-understanding-your-menstrual-cycle-can-be-key-achieving-exercise-goals 

Estrogen Dominance

https://www.letsgetchecked.com/articles/estrogen-dominance-symptoms-and-signs/ 

https://my.clevelandclinic.org/health/diseases/22363-high-estrogen 

https://www.va.gov/WHOLEHEALTHLIBRARY/tools/estrogen-dominance.asp#:~:text=Many%20conditions%20are%20thought%20to,endometriosis%2C%20and%20polycystic%20ovarian%20syndrome

Progesterone disorders

https://www.letsgetchecked.com/articles/high-progesterone-levels-signs-and-side-effects/

Our last episode on popular health trends was a huge hit so we decided to bring it back for season two and deep dive into some more trendiness! Today we are talking about how chasing trends can be fun but also detrimental to our health and then we will deep dive into gelatin gummies, beef live, herbal teas and infusions, and the ever popular Happy Juice that has been taking social media by a storm the past year. 

Our Instagram's: 

Josie: @whole.woman.wellness 

Sarah Anne: @wholewoman_wellness 

Resources mentioned in today’s episode:

Beef Gelatin: https://www.gelatinaustralia.com.au/blogs/resources/what-is-beef-gelatin-powder-used-for-top-recommended-uses-health-benefits

Beef Liver:

https://lilynicholsrdn.com/liver-organ-meat/

Amare Foundations pack study:

https://amareassets.blob.core.windows.net/webassets/resources/Clinical%20Studies/AmareFundaMentalsPackClinicalStudy_Overall.pdf 

Pine Bark Study on cognitive improvement: https://onlinelibrary.wiley.com/doi/10.1002/ptr.2388 

Lily Nichols’ website for books and articles/info on liver:

https://lilynicholsrdn.com 

Article specifically on organ meets with nutrition chart:

https://lilynicholsrdn.com/liver-organ-meat/ 

Noelle Kovary: info on prenatal, pregnancy, and postpartum nutrition:

https://www.instagram.com/noellekovary?igsh=OG03N2xscnAycXZr 

Audrey (Ajoyfulbirth): link in bio for free guide: 

https://www.instagram.com/ajoyfulbirth?igsh=MWNueG82cmNmNnpkOA== 

Ancestral Fertility: 

https://www.instagram.com/ancestralfertility?igsh=MTV2aDhiZTJ2dGJxMw==

Join us for a casual conversation between friends on some problems we see within all health spaces and why these spaces can sometimes cause more harm than good. We just want to bring these things to light so you can engage in the world of all things, health, wellness, etc. well equipped to decipher what will be helpful to you personally…or not so much. 

Josie’s Instagram: @whole.motherhood

Sarah Anne’s Instagram @wholewoman_wellness

While this episode is not very information heavy, here are some resources for specific references examples:

Article on elevated cholesterol as an immune response/mechanism (many resources cited)

https://academic.oup.com/qjmed/article/96/12/927/1533176 

The lack of connection between dietary cholesterol and serum (blood) cholesterol 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/ 

Versus a meta-analysis of this topic on studies done predominantly in the 60s, 70s, and 80s

https://www.sciencedirect.com/science/article/abs/pii/S0002916523317003 

However, the AHA still recommends limiting both dietary cholesterol and saturated fat https://www.heart.org/en/news/2023/08/25/heres-the-latest-on-dietary-cholesterol-and-how-it-fits-in-with-a-healthy-diet 

Regarding the Seven Countries Study:

All info on the stats actually used in the study and the findings based on that data can be found at https://www.sevencountriesstudy.com  

This article talks about some problems with the Seven Countries Study, as well as other studies done on the association between type of fat intake and heart disease that informed and shaped the current dietary guidelines when it comes to fat

https://www.scientificamerican.com/article/records-found-in-dusty-basement-undermine-decades-of-dietary-advice/ 

This is another article playing the critic of the Seven Countries Study

https://www.diabetes.co.uk/in-depth/fat-politics-nina-teicholz-seven-countries-study-dietary-policy/ 

See Health Trends 2.0 Episode for info on Happy Juice Research.

Today we are covering the FOUNDATIONAL health habit of maintaining relatively balanced blood sugar (aka blood glucose). 

We are going to talk about what blood sugar is, why blood sugar balance matters, how macros specifically impact your blood sugar (in isolation or paired together), other factors that affect blood sugar balance/imbalance, and the guidelines we personally follow to optimize blood sugar balance. 

Just a reminder you can ask us questions or provide feedback directly to us on Instagram @whole.mother.hood and @wholewoman_wellness. You can also leave a rating and review wherever you listen to the podcast!

Resources that we got data, specific numbers, and blood sugar balance factors from:

Carbohydrates https://foodinsight.org/background_on_carbohydrates_sugars/# 

Fiber https://wicworks.fns.usda.gov/resources/eye-nutrition-fiber 

Low and high blood sugar https://medlineplus.gov/bloodglucose.html#:~:text=Blood%20glucose%2C%20or%20blood%20sugar,releases%20it%20into%20your%20bloodstream. 

Causes, cofactors, and risks of high blood sugar

https://www.ncbi.nlm.nih.gov/books/NBK430900/ 

Causes and risks of low blood sugar

https://www.endocrine.org/patient-engagement/endocrine-library/hypoglycemia 

Stress and insulin resistance

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9561544/#:~:text=Blood%20sugar%20levels%20may%20rise,resistance%20and%20lead%20to%20diabetes. 

Have you ever noticed that it seems like everyone around you is on a diet or is maybe talking about how they need to be starting a diet? It's almost like it is "trendy" to be on a diet.

Maybe you're the one who is stuck in the endless loop of dieting...it works for a little while then the weight comes back on...or you find yourself not being able to stay disciplined enough to stick to it. Tune into today's episode as we talk about the history of dieting, what the diet mindset is, and why we think the diet mindset is unsustainable. We are also throwing in some practical tips to get yourself outside of the endless loop of dieting!

We are back for season two! We are kicking it off with a fun episode for the summer season goals: Hobbit Girl Summer.

Why strive for Hot Girl Summer, when you can enjoy your summer of nature, gardening, food, and friends-embodying your inner Hobbit. Join in the conversation, and we would love to hear your input by leaving us a rating or review on whatever platform you are listening to.

You can find Josie on Instagram @whole.mother.hood and Sarah Anne @wholewoman_wellness. We would love to hear from you!

Enjoy this episode and the rest of season two.