PMS is a mix of emotional and physical symptoms that occurs before your period and can vary in level of severity. Some have mild and others can have very severe symptoms.

There are many reasons why you may experience more PMS in some months more than others.

In this episode I go through the top 3 ways to reduce your PMS so you can feel more in control of your hormones, have healthier periods and feel so much better in yourself throughout the whole month.

To work with me on my specialised programme "The Hormone Repair Protocol" book in for a call https://app.acuityscheduling.com/schedule.php?owner=18468741

Watch my FREE "Know your Flo" Masterclass here https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

On this weeks episode I dive into intermittent fasting and whether or not women should do it.

Women are a lot more sensitive to changes in their environment which can lead to many changes in our body including menstrual cycle changes.

A lot of the studies on intermittent fasting have been carried out in men and generalised to women

This may help some of you who already do it and some who are thinking about it and why it may not suit you and your hormones.

Check out my PCOS Made Simple Masterclass https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Check out my Know Your Flo Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

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On this weeks episode I go through the 4 supplements I recommend most frequently for hormonal balance and PCOS.

You don't need to take a lot of supplements but some support can help you out at the beginning of hormonal healing on top of changes to your diet and lifestyle.

Learn more about your hormones, menstrual cycle, how to manage PMS, coming off the pill and more in my Know Your Flo masterclass here https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

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Before embarking on achieving healthy balanced hormones, follow these steps to give you a good solid foundation and start.

In this episode I discuss

What type of conditions may be caused by a hormonal imbalance.

The 5 steps to achieving hormonal balance

1. Blood test analysis

2. Review bad habits

3. Finding your big Why

4. Addition of good habits

5. Getting support.

Link to the "4 weeks to Healthy Hormones" https://form.jotform.com/213624805950355

Don't forget to subscribe and leave a review.

Follow me on instagram @mj.nutrition_ for more female health content

On this weeks episode, I chat with one of my lovely clients Leah.

Leah has been working with on managing her severe period pains and debilitating PMS.

She is also an athlete being a mountain bike rider and we worked on her training, stress levels and energy levels together.

Her journey and transformation is incredible to hear

Thank you Leah for being a guest on this weeks podcast.

Claire Fealy joins me on this weeks episode and we discuss all of the deep stuff that gets in the way and stops us from making progress.

Claire is clearly passionate about her job and has such a wealth of knowledge and a great skillset to make her a great coach for anyone.

We chat about

Self worth and self compassion

People pleasing

Boundaries

Tips for working on all the above

Follow @clairefealymindsetcoach

Follow @mj.nutrition_ for more female health content

Thank you for listening, please leave a review on iTunes

Ciara Butler joins me on this weeks episode to talk about her love for travel and why solo travel has changed her life.

This was a really fun episode to record and hopefully to listen to also.

Ciara's enthusiasm for life, adventure and new experiences is infectious and this should inspire anyone who is thinking of doing something new or different outside of their comfort zone.

We chat about

Travelling solo and safety as a woman

Practical tips when going away on your first solo trip

Why solo travel should be done at least once

Finding out your values and why they are important

Raising your energy (vibe)

Getting outside your comfort zone

And lots more

Thank you Ciara for coming on

You can follow her on instagram @ciarabutlerrr

Follow @mj.nutrition_ for female health content.

On this episode, I talk about the what the pill does to your own hormones and what we should be told before taking it. I talk about our own natural cycle and how to harness the power of it and I talk about post pill syndrome. Some women feel like a stranger in their own body on the pill and some can feel horrible effects when they come off it. The transition period between being on the pill to coming off it, I believe is the time to make this easier and to feel less effects coming off it and to regulate your cycle fast.

https://mailchi.mp/a7f33f2cf58d/knowyourflo-5115382

https://mailchi.mp/b35e808c11d1/yk4hzet4vt

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In this episode I break down some of the foods I recommend to my clients to help support their hormones.

When it comes to the best foods, it is better to look at your over all diet as no one food alone will transform your health. However these are some foods that are good to add to your current diet that are easy to find, affordable and provide essential nutrients for your health and hormones.

Check out my instagram @mj.nutrition_ for more female health content.

If you are thinking about working with a nutrition coach to support weight loss, hormonal support, digestive support, to improve your relationship with food etc then book your complimentary call here https://app.acuityscheduling.com/schedule.php?owner=18468741

On this episode I share a recent podcast episode I did on the Paul Norton Podcast.

We chatted in depth about PCOS

The different types

Is PCOS a metabolic issue?

Does your type even matter?

Resistance training, fasted training

Stress and burnout

Emotional eating

Habits

And a lot more

Thanks Paul for having me on.

Sign up to my Know Your Flo Masterclass going live Nov 18th @7.30pm

https://mailchi.mp/a2c12f49b66b/knowyourflo

Instagram: @mj.nutrition_