Welcome to Sunday Sessions with Moni - a video podcast diary of Monica's personal health journey.

In this episode, Monica Grohne shares her personal journey towards fertility longevity, discussing her experiences with hormonal health, relationships, and the decision to freeze her eggs. She reflects on her health challenges, the impact of birth control, and the importance of body awareness in navigating her fertility journey. Monica emphasizes the need for hormonal balance and wellness as she prepares for the possibility of motherhood in the future.

In this episode:

• Monica is starting her fertility longevity journey at 35.
• She has been tracking her cycle to understand her health better.
• Monica experienced hormonal chaos and PMDD symptoms.
• She decided to freeze her eggs to preserve fertility.
• The importance of body awareness in health decisions.
• Monica's relationship status impacts her fertility choices.
• She reflects on her experiences with birth control since age 11.
• Nutrition and training play a role in her fertility health.
• Monica emphasizes the need for hormonal balance for wellness.
• She plans to share her future steps and protocols in upcoming episodes.

fertility, longevity, health, wellness, egg freezing, hormonal balance, PMDD, personal journey, relationships, nutrition

We’ve all been there! Staring into the fridge, overwhelmed by meal prep, or grabbing another protein bar because "healthy eating" feels confusing. Why didn’t we learn this stuff in school?!

In this episode, Monica and Norah break down the real basics of building a balanced plate (no food pyramids here). You’ll finally understand why you’re still hungry after "healthy" meals, how to stop blood sugar crashes, and why fat isn’t the enemy.

Episode Highlights:

• The breakfast mistake 90% of people make (it’s not your fault)
• One tiny change to your plate that stops bloating + crashes
• Lunch ideas for people who hate meal prep
• Snacks that backfire vs. ones that keep you full for hours
• Why fat is your friend

And many more!

Real talk: This isn’t a diet—it’s how to eat to feel good long-term.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

Have you ever been told your fertility 'drops off a cliff at 35'—only to feel your body scream otherwise? 

Dr. Aumatma Simmons is a double board-certified Naturopathic Endocrinologist revolutionizing fertility care. After witnessing countless couples struggle with invasive treatments, she pioneered a functional approach that addresses root causes—without drugs or financial strain. She's helped hundreds of "medically hopeless" couples conceive naturally. Beyond her clinical practice, Dr. Aumatma has trained hundreds of physicians, authored a best-selling book, is host of an award-winning podcast, and created Madre Fertility—the world's first Smart Fertility Analysis. Featured across major networks as the leading Holistic Fertility Expert, she's expanding her "fertile systems" approach to help professionals create abundance without burnout.

 Join us to unravel why this myth (traced to 1800s France!) is dangerously outdated—and how your nervous system, gut health, and even your relationship dynamics might be the real keys to conception.

Episode Highlights:

• Debunking the 1800s fertility myth (life expectancy was 33!)
• Why your nervous system blocks pregnancy in "unsafe" conditions
• Men's fertility health: Beyond "normal" sperm counts
• Gut-fertility connection & surprising IVF reversals
• Stress resilience tools: 5-minute body scans, women's circles
• Manifestation requires action + mindset shifts

And many more!

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with Dr. Aumatma Simmons:

Instagram: @holisticfertilitydoctor

Podcast: Egg Meets Sperm

Website: https://holisticfertilityinstitute.com/

Youtube: https://www.youtube.com/c/HolisticFertilityExpert

Featured Resource:

• Watch Dr. Aumatma's eye-opening TED Talk: https://www.youtube.com/watch?v=SVv-O-SDXe0

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the 

In today’s episode, we sit down with Jes Fleming of Her Mood Mentor, a Nutritional Therapy Practitioner specializing in PMDD (Premenstrual Dysphoric Disorder). We unpack the complexities of PMDD - from diagnosis challenges to the often-overlooked connection with ADHD while emphasizing the importance of foundational health, mindset shifts, and reclaiming agency over your well-being. Whether you're navigating PMDD yourself or supporting someone who is, this conversation offers deep insights, personal stories, and actionable wisdom.

Episode Highlights:

• Jes’ Personal Journey with PMDD
• The Nuances of PMDD Diagnosis & Controversy
• Foundational Healing: Nutrition, Stress, and Nervous System Regulation
• The ADHD-PMDD Overlap
• Mindset Shifts: From Victim to Empowered
• Hope in the PMDD Community

And many more!

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with Jes Fleming:

Instagram: @hermoodmentor

Podcast: PMDD Pep Talk

Website: https://hermoodmentor.com/

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

What if hitting rock bottom wasn’t the end - but the brutal, messy beginning of your rebirth?

In this episode, Mayssa Chehata (founder of Behave Candy) pulls back the curtain on her breakdown-to-breakthrough journey: from burnout, self-sabotage, and maxed-out credit cards to rebuilding her nervous system, business, and self-worth from scratch.

No sugarcoating here. Mayssa shares:

• Why her lowest point became the catalyst she needed (even when it felt like the universe had abandoned her).
• How unprocessed childhood rage masqueraded as exhaustion, sugar addiction, and chaotic relationships.
• The actual tools that rewired her subconscious (spoiler: it involved screaming into pillows and ugly-crying through meditations).

If you’ve ever…

✔ ️ Fake "fine" while feeling spiritually bankrupt…

✔ ️ Watch your dreams stall because your nervous system is stuck in survival mode…

✔ ️ Or wondered if healing is just a luxury for people with "calmer" trauma…

…this episode is your proof: Transformation isn’t about perfection. It’s about showing up to the mess and trusting the fall is part of the rise.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with Mayssa Chehata:

Instagram: @mayssa

Website: https://www.eatbehave.com/

Use code FLOWSTATE10 for 10% off Behave Candy!

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

What if hitting rock bottom wasn’t the end - but the brutal, messy beginning of your rebirth?

In this episode, Mayssa Chehata (founder of Behave Candy) pulls back the curtain on her breakdown-to-breakthrough journey: from burnout, self-sabotage, and maxed-out credit cards to rebuilding her nervous system, business, and self-worth from scratch.

No sugarcoating here. Mayssa shares:

• Why her lowest point became the catalyst she needed (even when it felt like the universe had abandoned her).
• How unprocessed childhood rage masqueraded as exhaustion, sugar addiction, and chaotic relationships.
• The actual tools that rewired her subconscious (spoiler: it involved screaming into pillows and ugly-crying through meditations).

If you’ve ever…

✔ ️ Fake "fine" while feeling spiritually bankrupt…

✔ ️ Watch your dreams stall because your nervous system is stuck in survival mode…

✔ ️ Or wondered if healing is just a luxury for people with "calmer" trauma…

…this episode is your proof: Transformation isn’t about perfection. It’s about showing up to the mess and trusting the fall is part of the rise.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with Mayssa Chehata:

Instagram: @mayssa

Website: https://www.eatbehave.com/

Use code FLOWSTATE10 for 10% off Behave Candy!

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

Ever feel like no matter what you eat, your energy crashes, your hormones feel out of whack, or you’re just never truly satisfied?

In this episode, Monica and Norah dive deep into nourishment- not just food, but how to truly fuel your body, mind, and soul. They share personal struggles with under-eating, the real impact of nutrition on hormones, and how to break free from diet culture to feel your best.

Episode Highlights:

• Life updates: Nora’s pregnancy journey & Monica’s move to Arizona
• What nourishment really means—beyond just food
• Signs you might be under-eating (even if you don’t realize it)
• How under-eating affects hormones, metabolism, and long-term health
• Personal stories: From restrictive eating to intuitive nourishment
• Why protein, carbs, and fats ALL matter for energy and balance
• Simple ways to start eating enough without overcomplicating it
• How to tune into your body’s signals (instead of ignoring them)

And many more!

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

Hey friends, welcome back to the Flow State Podcast!

This episode is a special one, not just because it’s PMDD Awareness Month, but because we’re joined again by someone you’ve probably heard and loved before: functional dietitian and PMDD advocate, Mandy Rother.

If you’ve ever found yourself staring at a mountain of supplements, wondering why nothing’s working… or feeling overwhelmed by all the advice out there on how to manage PMDD. This episode is for you. It’s part myth-busting, part deep-dive, and all heart. ❤️

Monica and Mandy talk candidly about:

• Why not all supplements are created equal (and how to know the difference)
  
  
  
• How PMDD symptoms are tied to much more than hormones
  
  
  
• The role of nutrition, rest, rhythms, and deeper purpose in the healing journey
  
  
  
• What it really takes to see sustainable change
  
  
  
• Plus: the behind-the-scenes story of Marea’s PMS Elixir — how it was created, tested, and continues to evolve

And many more!

Whether you’re newly diagnosed, managing symptoms for years, or supporting someone with PMDD, you’ll walk away from this conversation with clarity, compassion, and a few “a-ha!” moments.

💡 Bonus: Mandy shares 4 major reasons why supplements might not be working for you  and what to do instead.

We’d love to keep this Q&A style going, so if you’ve got questions we didn’t get to, don’t hesitate to reach out. We’re here for you - always. 

Stay Connected with Mandy Rother:

Instagram: @mandyrother.rd

Website: https://www.revealfunctionalnutrition.com/

This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.

Learn more about Marea: http://www.mareawellness.com/

Connect with The Flow State Podcast Hosts:

Norah Candito, registered dietitian: @nutritionwithnorah

Email: [email protected]

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Have you ever felt trapped in a toxic environment, battling your own body image demons? 

In today's episode, we're joined by the incredible Tara Laferrara, a fitness coach and advocate for mental and physical wellness, as she shares her journey from overcoming adversity to finding empowerment through fitness and self-discovery. 

Join us as Tara opens up about her personal transformation, offering invaluable insights into building resilience, fostering self-love, and embracing the journey towards a healthier, happier you. 

Episode Highlights:

• How Tara overcame toxic environments and body image struggles
• Mindful eating and intuitive eating
• Why is strength training important
• Impact of fitness on sexuality
• How to deal with negative comments about your weight or body
• Understanding the effects of the menstrual cycle on training
• Debunking myths surrounding exercise during different phases of the menstrual cycle
• The significance of rest and recovery in achieving fitness goals 

And many more!

Stay Connected with Tara Laferrara:

Instagram: @taralaferrara

Youtube: https://www.youtube.com/@TaraLaferrara

This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.

Learn more about Marea: http://www.mareawellness.com/

Connect with The Flow State Podcast Hosts:

Norah Candito, registered dietitian: @nutritionwithnorah

Email: [email protected]

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.

Are you curious about the role of nutrition and exercise in building a stronger, healthier body?

 Have you ever wondered how muscle health impacts overall wellness and disease prevention? If so, you're in for a treat. 

Join us as we sit down with Dr. Gabrielle Lyon, a renowned expert in muscle-centric medicine, to explore the fascinating connection between skeletal muscle health and longevity. Dr. Lyon brings a wealth of knowledge from her background in nutrition and medicine, making this episode a valuable resource for both healthcare professionals and anyone seeking to take control of their health.

Episode Highlights:

• Importance of recognizing patterns of people in healthcare
• Concept of muscle-centric medicine and its significance for overall health
• Relationship between skeletal muscle health and obesity, infertility, and overall health
• Protein quality and its importance in muscle health 
• Challenges in educating healthcare providers about nutrition and exercise
• Importance of strength training for muscle health, particularly in conditions like PCOS
• Role of skeletal muscle in insulin sensitivity and glucose disposal
• Impact of exercise on body composition compared to diet alone
• Considerations for hormone balance and muscle health in different life stages, including menopause
• Addressing misconceptions about protein intake and its effects on kidney health
• Individualization of dietary recommendations based on personal response and needs

And many more!

About Dr. Gabrielle Lyon:

Dr. Gabrielle Lyon is a board-certified family physician leading a disruption in modern medicine, one that focuses on the largest organ in the body—skeletal muscle—to support longevity and fight back against the threat of obesity, heart disease, and diabetes.

With a background that includes a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University and undergraduate training in nutritional sciences at the University of Illinois, she is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. Dr. Lyon's upcoming book, Forever Strong: A New, Science-Based Strategy for Aging Well, outlines her whole-body, whole-person protocol for muscle health optimization.

Through her private practice, popular YouTube channel, influential podcast and new book, she asks a fundamental question: How can we build strength, not just in the weight room, but in our daily lives? Dr. Lyon is on a mission to make the world a little bit stronger by building consistent dietary and lifestyle habits, and showing up for ourselves and the people we love. Find more at DrGabrielleLyon.com.

Stay Connected with Dr. Gabrielle Lyon:

Instagram: ​​@drgabriellelyon

Youtube: https://www.youtube.com/@DrGabrielleLyon

This podcast is brought to you by Marea. A menstrual wellness company providing drinkable nutrition to support you and your hormones. Take 15% off your first order with the code FLOWPOD.

Learn more about Marea: http://www.mareawellness.com/

Connect with The Flow State Podcast Hosts:

Norah Candito, registered dietitian: @nutritionwithnorah

Email: [email protected]

Website: