The Flow State Podcast

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:

***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.***

Eager to explore the transformative realm of inner balance and well-being? 

We've got an episode that's not just about finding your flow but about the profound influence of meditation and self-discovery. In today's episode, we are joined by a special guest, Hanna Finissi, the creator of Soul Trust Ignite, a well-being organization dedicated to igniting inner wisdom through meditation and introspective personal discovery. Get ready to learn about Hanna's personal journey into meditation, her unique approach to making meditation accessible and personalized, and the transformative Soul Trust Ignite methodology she's crafted to help you fall in love with your true self.  

Episode Highlights:

• Hanna's Journey into meditation
• The  importance of stress management in overall well-being and its impact on hormone health
• Hanna's Approach to meditation and community
•  Soul Trust Ignite Methodology 
• The  five-part meditation framework to make the practice accessible
•  Personalizing the meditation practice to fit one's lifestyle, preferences, and needs
• Overcoming challenges in meditation 
• Acknowledging and celebrating 'me' time 
• The Meditation Lab

And so much more!

Stay Connected with Hanna:

Website: https://www.soultrustignite.com

Instagram: soultrustignite

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.

***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.***

In today's episode, join Norah and Monica on an engaging Q&A session, unraveling a myriad of topics from healthcare frustrations to personal life transitions. They share their unique experiences, offering a blend of practical health advice, practical tips for alleviating menstrual symptoms,  life lessons, and the importance of emotional intelligence. Whether you're seeking inspiration for overcoming challenges, curious about body intuition, or simply enjoy genuine conversations, this episode has something for everyone.

Episode Highlights:

• Hosts' life updates and transitions
• Healthcare frustrations
• The significance of listening to one's body intuition
• Body Confidence and Emotional Intelligence
• Period flu symptoms and its relation to hormonal fluctuations
• Natural relief methods for PMS symptoms
• Headache relief techniques
• Reflection on period cramps
• Functional lab testing
• Perimenopause and alleviating symptoms

And many more!

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.

In this episode, we invited McCall McPherson, a PA and founder of Modern Thyroid Clinic, to discuss thyroid health, sharing her personal journey and emphasizing the prevalence of thyroid issues, particularly among women. McCall highlights overlooked symptoms, challenges mainstream medicine's approach, and advocates for comprehensive lab panels. The conversation covers endocrine disruptors, medical gaslighting, and empowering patients with knowledge about their thyroid health. 

Episode Highlights:

• The prevalence of thyroid issues, especially among women
• Overcoming medical gaslighting in thyroid care
• Distinction between thyroid issues and Hashimoto's
• Common symptoms and challenges in getting a proper diagnosis
• Endocrine disruptors and their impact on thyroid health
• Importance of comprehensive lab panels and diagnostic measures
• Empowering patients with knowledge about their thyroid health
• Role of gluten and dairy in thyroid health
• Individualized approaches to optimize thyroid hormone levels
• Addressing health issues' root causes instead of blaming individuals
• The thyroid-gut connection, stressing the importance of tackling underlying issues
• Inflammation's impact on hormone activation and the need to address lifestyle factors 
• The crucial role of thyroid hormones in fertility

And so much more!

About McCall McPherson:

McCall McPherson is the founder of Modern Thyroid Clinic, a thyroid - centered functional medicine practice in Austin, Texas, and the owner and Chief-Hope-Giver of Thyroid Nation. She is a physician assistant, TEDx speaker and a thyroid and hormone expert by way of being a patient. Her passion for perfecting thyroid treatment stemmed from years of her suffering due to the mismanagement of her own hypothyroidism. Now she lives, breathes and thrives in understanding the nuances of proper thyroid care. Her philosophy is simple: There is no reason to still have thyroid symptoms. She spends her time with patients to help them get their lives back and teaching and advocating for the other millions suffering who aren’t her patients.

Stay Connected with McCall :

Instagram: @mccallmcphersonpa
Website: https://www.mccallmcpherson.com/  or https://www.modernthyroidclinic.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]

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=f88f88f5b19e1cb7c141096a1

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PM

In today's episode, discover invaluable insights into the journey of regaining your menstrual cycle and the often-overlooked factors affecting women's health. Join us in a candid conversation with Cynthia Donovan, a renowned nutritionist specializing in period recovery, as we delve into the timelines, challenges, and empowering stories surrounding Hypothalamic Amenorrhea (HA) and its connection to overall well-being.

Episode Highlights:

• What is Hypothalamic Amenorrhea (HA): (Causes and symptoms)
• Dysfunction in the hypothalamus and its role in regulating the menstrual cycle
• Relationship between low energy availability and HA
• Connection between Heart Rate Variability (HRA) and HA
• The general timeline for regaining the menstrual cycle
• Factors affecting recovery time
• Challenges in overcoming fears related to weight gain and identity
• What to know about RED-S (Relative Energy Deficiency Syndrome)
• Comparison with RED-S and HA
• Importance of changing perspectives (food, bodies, and exercise)

About CYNTHIA DONOVAN, MS RDC CDN:

Cynthia is a registered dietitian nutritionist that supports women in getting their period back. She helps them reverse hypothalamic amenorrhea, restore their health, and regain fertility. Cynthia’s life purpose is to help women find balance with food, body and exercise. She has over 10 years of experience and founded the Eat to Regain Your Period Program in 2020. She’s helped 100’s of women across the world get their periods and life back. When she’s not serving women with period recovery you can find her in nature, travelling and having fun with the two loves of her life, her sons, Brian and Brayden.

Stay Connected with Cynthia:

Instagram: @period.nutritionist
Website:: https://www.periodnutritionist.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]

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

Join Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

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.

***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.***

In this episode, Monica and Norah engage in a riveting conversation with Dr. Alyssa Olenick, a highly knowledgeable and empowering voice in the realm of fitness, nutrition, and women's health. They delve into the nuanced intersection of menstrual cycles, training protocols, and the female physiology, unraveling myths and shedding light on evidence-based insights. Alyssa explores the impact of the menstrual cycle including cycle syncing, on training, offering practical tips and debunking common misconceptions. With Alyssa's expertise, this episode offers a refreshing perspective that empowers women to embrace a bio-individual approach to fitness and wellness. 

Episode Highlights:

•  Benefits of cycle syncing: Pros and Cons
• The concept of periodized training
• Balancing cardio and strength training
• Body changes vs. performance improvements
• The importance of evidence-based information and cautions against blindly following trends without considering individual needs
• Sex differences in fitness and training
• How and why to cycle your exercise with menstrual cycle
• The importance of tracking menstrual cycles and training variables for a periodized approach
• High-Intensity Interval Training (HIIT): What it is

And many more!

About Dr. Alyssa Olenick:

Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise, metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas of endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com

Stay Connected with Dr. Alyssa:

Instagram: @doclyssfitness
Youtube: Doc Lyss Fitness

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 Norah's group program for personalized support on your hormonal health journey:

https://www.nutritionwithnorah.com/harmonize

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

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