The Flow State Podcast

***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 of the Flow State Podcast, hosts Monica and Norah are joined by Dr. Lana, a certified naturopathic doctor and licensed acupuncturist, to explore the topic of polycystic ovarian syndrome (PCOS). Dr. Lana shares her personal journey and how she found her calling in holistic healthcare. PCOS is defined as a condition involving hormonal, insulin, and blood sugar imbalances, which can have various effects on the body, including fertility and menstrual cycle disruptions. They also delve into the connection between PCOS and mental health, offering insights and tips for managing anxiety and depression related to the condition. 

Tune in to gain a deeper understanding of PCOS and learn about holistic strategies for managing this complex condition. 

Episode Highlights:

• Dr. Lana's personal journey and how she got into holistic healthcare 
• Her experience with anxiety and IBS symptoms 
• What is PCOS 
• The impact of PCOS on fertility and menstrual cycle 
• Common symptoms of PCOS 
• The importance of early diagnosis and treatment for PCOS 
• Dr. Lana's approach to treating PCOS holistically
• The role of nutrition and lifestyle changes in managing PCOS 
• Addressing insulin resistance through diet and exercise 
• The benefits of acupuncture and herbal medicine for PCOS 
• The importance of personalized treatment plans for PCOS 
• Tips for managing PCOS-related anxiety and depression 
• The impact of stress on PCOS symptoms 
• Dr. Lana's advice for anyone dealing with PCOS 

And so much more!

About Dr. Lana Butner:

Dr. Lana Butner is a board certified naturopathic doctor (ND) and licensed acupuncturist (LAc). She earned her ND at the Southwest College of Naturopathic Medicine, a four-year accredited medical school. 

Stay connected with Dr. Lana:

Website: https://www.drlanawellness.com/

Instagram: @drlanawellness

Facebook: https://www.facebook.com/drlanawellness/

Email: [email protected]

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

***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 of the Flow State Podcast, We welcome Claire Siegel, RDN,LN, the CEO and co-founder of flourish, an app designed to help women break the diet cycle and develop sustainable healthy habits through expert counseling, accountability, and community support. They dive into a candid discussion about intuitive eating, diet culture, and the quest for nutritional freedom. Claire shares her personal journey of struggling with weight and dieting from a young age, leading to her realization that conventional dieting approaches were not beneficial for her mental, emotional, and physical well-being. 

Check Out These Episode Highlights:

• Claire's personal experience with dieting and struggles with weight from a young age 
• The influence of Claire's mother and the realization that alternative approaches to nutrition are needed
• The need for change in the conversation around nutrition, dieting, and body image 
• The importance of addressing intergenerational dieting 
• The significance of early exposure to healthy eating behaviors and family dynamics 
• Claire's awakening to the negative effects of her restrictive eating habits and metabolic rate testing 
• Recognizing the psychological, emotional, and body image components of struggles with food 
• The inclusion of mindset coaches and therapists to address barriers with food 
• Norah highlights the power of community in supporting individuals on their journey to improve their relationship with their bodies and food.
• The importance of individualization when providing resources and guidelines around nutrition.

And so much more!

About Claire Siegel RDN,LD:

Claire is the CEO and co-founder of Flourish. Flourish helps women break the diet cycle and sustain healthy habits through expert counseling, accountability, and community support.

Claire received a dual degree in Plan II Liberal Arts Honors and Dietetics from The University of Texas at Austin. She began her career at Snap Kitchen as the company’s lead dietitian before transitioning into a product role supporting the launch of the company's meal planning app. In 2018, Claire founded her first business— a nutrition counseling practice that served hundreds of women across 5 continents, and ultimately served as the inspiration for Flourish.

Learn more about Claire's App Flourish
Follow along with @claire_siegel on instagram.

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

We

***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.***

Welcome to Season Three of the Flow State Podcast! Monica and Norah are thrilled to be back in person together for this episode. They kick off the season with a topic that's gaining popularity and causing conversations around fertility and conception. They discuss the fear-mongering and anxiety that can arise from these discussions and emphasize the importance of understanding that fertility issues are not necessarily a concern for everyone.

Episode Highlights:

• What is preconception
• The fear mongering around fertility issues and how it can create unnecessary worry.
• Talking about the importance of having conversations about fertility and understanding the factors that can affect it, such as hormonal birth control.
• The need for a healthier cycle and reproductive health as the first step towards supporting fertility.
• Norah shares her personal experience with conceiving and the importance of finding a provider you resonate with for prenatal care.
• The significance of methylated folate in a prenatal and its benefits over folic acid.
• Choline, an underrated nutrient important for neural tube defects and fertility, is also mentioned.
• The importance of vitamin D for overall health and its role in supporting various bodily functions.
• The concept of implantation and the significance of a healthy uterine lining for successful conception.
• The importance of observing a consistent rise in basal body temperature for several days to confirm ovulation.
• The significance of men's role in the conception process, including taking a quality multivitamin, maintaining regular exercise, and avoiding excessive alcohol, nicotine, and drug use.
• Common misconceptions about conception: Monica and Norah address a common misconception that certain positions or activities after intercourse increase the chances.

And so much 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/

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.***

Today’s episode, we answer questions from the community! 

Episode Highlights:

• What does a hormonal IUD change about periods
• PMS Elixir for perimenopause
• Can you have too much protein in a serving
• Collagen vs other proteins
• Caffeine & hormones, caffeine as pre-workout

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.***

Today’s episode is all about blood sugar or glucose. And it’s your body’s main energy source. You get it from the food you eat. How your blood sugar changes when you eat is a crucial indicator of your health —so knowing about healthy blood sugar levels and how to control them is essential. 

Episode Highlights:

• What is blood sugar
• Why does blood sugar matter for hormones
• Symptoms of high or low blood sugar level
• Factors affecting blood sugar
• The basics of blood sugar
• Ways to balance your sugar

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.***

A lot of you may ask what’s a normal menstrual cycle and what’s not?

Normal menstrual cycles vary from person to person. Tracking your menstrual cycles can help you understand what’s normal for you, time ovulation and identify important changes such as missed periods or unpredictable menstrual bleeding. 

Today’s episode, we will answer a few questions we got in our DMs, especially when it comes to the menstrual cycle. Recognizing the normal menstrual cycle and what’s not.

Episode Highlights:

• How to track your menstrual cycle
• Why do we sweat more during our period
• What does the color of period blood mean
• What does a hormonal IUD change about periods
• Can IUDs affect fertility
• Thickness  and Blood clots– Is it Abnormal? 
• Two periods in One month: Causes and risks

And so much more!

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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, we invited Stacy Sims, a forward-thinking international exercise physiologist and nutrition scientist. She passionately provides valuable insights on how exercise would differ from men to women and she also brings her expertise about menstrual cycles, training, nutrition and many more!

Episode Highlights:

• Why women should not train like a men
• Heart Rate Variability (HRV): The gender differences and how it works
• The impact of the menstrual cycle on the cardiovascular system
• Estrogen and progesterone: Functions in the human body
• Strength and Conditioning– It’s not just for athletes
• Understanding Protein synthesis
• Why are amino acids important in protein synthesis
• What is muscle protein synthesis
• Animal vs. plant protein: Which is best
• The differences between BCAAs, essential amino acids and leucine
• Protein supplements: Is it beneficial for every person

And so much more!

About Stacy Sims:

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. 

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. 

Stay Connected with Stacy:

Website: www.drstacysims.com

Instagram: @drstacysims 

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.***

You’ve probably heard of circadian rhythm. Although you won’t hear it ticking, did you know that your body has its own clock?

The rhythms are coordinated by your circadian clock,and are aware that it influences your sleep cycle. But what you may not know is that daily rhythm also plays a role in many other bodily processes. 

Today’s episode, we invited Anna Brown, a functional registered dietitian nutritionist and together we talked about how our circadian rhythm controls our hormones and how they affect our sleep.

Episode Highlights:

• What is circadian rhythms  and why they matter for our hormones
• What can disrupt circadian rhythm
• Tips on improving your circadian rhythm
• Melatonin supplementation: Uses, side effects and precautions
• Can Tart Cherry Juice boost melatonin and improve sleep quality
• How much sleep do we really need
• How to get enough sleep
• Sleeping-tracking devices: What you need to know

And so much more!

About Anna Brown:

Anna is a Functional Registered Dietitian Nutritionist with an undergraduate degree from Stanford in Psychology and a Master’s in Clinical Nutrition from NYU. She combines her love of nature with a passion for behavior change and evidence-based nutrition to help clients achieve optimal health and wellbeing through hormone balance, gut health, and food freedom. 

Learn more about Anna:

Instagram: https://www.instagram.com/nutritionsqueezed/

SYNC YOUR CIRCADIAN RHYTHM WITH ANNA: https://view.flodesk.com/pages/63e56437781752946ff2ba18

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.***

When we think of histamine and what it means, we often associate it with allergies, antihistamines, and some level of discomfort. Histamine is not a BAD thing but TOO much histamine is not fun.

We all have experienced histamine episodes at some point in our lives which is a physiological reaction to our environment and the food we ingest. 

Today’s episode,  functional dietitian expert Mandy Rother, RDN, LDN sits down with us again to talk about some histamine issues – its role in PMS or PMDD and so much more! 

Episode Highlights:

• What is histamines
• What role do histamines have in PMS or PMDD – Signs and Symptoms
• Are histamines the root of PMS or PMDD for everyone
• How can you determine if histamines are present in your PMS or PMDD experience
• Distinguish between histamine intolerance & Mast Cell Activation Syndrome
• What’s the connection between gut health and histamine intolerance
• What role do genetics play when it comes to PMDD
• How can you determine if genetics are playing a role for you
• How can we use genetics as a tool to support treatment of PMDD

Stay Connected with Mandy:

Mandy’s Instagram: @mandyrother.rd

Mandy’s Website: https://www.revealfunctionalnutrition.com/
Connect with Mandy and schedule a PMDD Strategy Session here:  https://www.revealfunctionalnutrition.com/PMDD

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.***

Feeling sick and tired? A naturopath may be exactly what you need. If you are open to trying an alternative approach to health or medical treatments, this episode is for you. You may want to consider working with a licensed naturopathic doctor. 

In today’s episode, we invite Dr. Pharia, a Naturopathic doctor specializing in women's health and advisor for Marea. Tune in as she passionately takes you through on what naturopathic medicine is, and exactly how a naturopath can work with you to achieve optimal wellness.

Episode Highlights:

• Understanding the difference between a traditional medicine doctor and a naturopathic doctor
• Naturopath vs. Dietitian
• Common health conditions or issues treated by Naturopathic Doctor
• The Naturopathic approach to health – benefits and risks

And so much more!

Learn more about Dr. Paria: https://www.doctorparia.com/

Follow Dr. Paria on Instagram: https://www.instagram.com/doctor.paria/?hl=en

Dive deeper with Dr. Paria's online course Period Harmony: https://doctor-paria.teachable.com/p/period-harmony

Featured in the Episode:

JOIN NORAH’S GROUP PROGRAM, HARMONIZE: https://www.nutritionwithnorah.com/harmonize

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

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

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.