Today I'm talking with Kira, a friend & South African Soul.

birth control is often seen as a symbol of freedom and progress—but what happens when we look closer? In this episode, we sit down with a guest from South Africa to explore the hormonal, cultural, and medical realities behind birth control use across continents...

We talk about the reasons so many women are prescribed hormonal contraception—from painful periods to acne to cycle control—and why most of us were never told what it actually does to our bodies. From Europe to Africa, we compare access, education, and the growing pushback against the pill.

This episode dives into the science of hormonal birth control, the reality of withdrawal bleeds, and the rising movement of women seeking alternatives. It’s not just a conversation about contraception—it’s about informed choices, body literacy, and what true reproductive freedom really means.

💡 In this episode:

• Why women are really prescribed hormonal birth control
• What hormonal contraception does to your natural cycle
• The truth about “fake periods” and withdrawal bleeds
• Different cultural perspectives on contraception (Europe vs. Africa)
• The controversial side of cycle suppression and medical narratives
• How we can shift toward hormone literacy and informed decisions

maybe you also would love to share something about your own hormonal history! I'm always open for sharing and having conversations about important topics.

something to read:

 International Journal for Multidisciplinary Research: https://www.ijfmr.com/papers/2024/6/28025.pdf?utm_source

ambix, Vol. 72 No. 1, February 2025, 34–46: “Cycles of Clockwork Precision”: Hormonal Contraception and Natural Menstruation

Clinics in Sports Medicine/Volume 13, Issue 2, April 1994, Pages 419-441: The Effect of the Phase of the Menstrual Cycle and the Birth Control Pill on Athletic Performance - ScienceDirect

contact me via E-mail: [email protected]

instagram : Womenocaching_nk

Long hikes, long rides, mountain air — and... no snacks?
 In this episode, we dive into a crucial but often overlooked topic: why many active women unintentionally underfuel during outdoor sports and what it means for their hormones, energy, and long-term health.

From RED-S (Relative Energy Deficiency in Sport) to real talk about period loss, fatigue, and performance dips — I’m breaking down how to recognize the signs of low energy availability and why carbs, salt, and proper recovery are your best adventure allies.

Whether you're a runner, cyclist, hiker, or just love moving in nature — this is your reminder: strong, happy, and hormonally balanced starts with fuel.

Check out my FREE :  "Outdoor Fueling Essentials for Women" Checklist on my instagram Bio : @womencoaching_nk 

or write me an e-mail: [email protected] 

Additional Resources: 

Study: Recommendations and Nutritional Considerations for Female Athletes: Health and Performance - PMC

Gatorade Sport Science Institute: manore_sse_175.pdf 

Uphill Athlete: Nutrition for the Female Uphill Athlete of Menstruating Age | Uphill Athlete 

contact me via E-mail: [email protected]

instagram : Womenocaching_nk

In a world full of fitness plans, 30-day challenges, "must - do - trends" and shoulds, it’s easy to forget the most powerful question: Why do YOU move?

In this episode, we dive deep into how to find your own unique training style — one that’s built on how you want to feel, not just how you want to look. We’ll explore why it’s essential to move in a way that supports your physical and mental health and your individual energy — especially as a woman. 

In a world of judgement, instagram aesthetics and "perfect lifestyle habits" it's important to rebound and rethink some society created mantras. 

Whether you're lifting heavy, walking in the woods, dancing in your kitchen, or just starting again… this episode is your reminder:
 👉 You don’t have to follow their rules.
👉 You don’t have to prove anything.
👉 You just need to move like you.

Let’s redefine what performance means — on your terms.

Write me on instagram or e-mail: 

@womencoaching_nk // [email protected]

love to hear from you! 

contact me via E-mail: [email protected]

instagram : Womenocaching_nk

Ever felt amazing in one workout—and totally off the next? It’s not you, it’s your hormones. In this episode, we're diving into how your menstrual cycle influences energy, strength, recovery, and motivation—and how you can work with it, not against it.

Backed by insights from Dr. Stacy Sims, GGS and women’s health science, we’ll walk through each phase of your cycle and explore how to adjust your training, fueling, and expectations in a way that actually supports your body. No fluff, no shame—just smart, practical advice for women who want to stay active, feel strong, and honor their natural rhythm.

Whether you’re a gym regular, a runner, or just love to move—this episode will help you train smarter and feel stronger all month long.

In this episode, you’ll learn:

•   Why syncing your workouts to your cycle boosts results
•   What actually happens during each phase of your menstrual cycle
•   How to modify your training without “starting over” every month
•   When to push, when to pause, and how to fuel right
• + a short insight of a study when discovering different stages of pain tolerance in menstrual cyle 

This is the kind of knowledge every active woman deserves—press play and start owning your cycle like never before.

Study: 

https://www.researchgate.net/

(PDF) A STUDY OF PAIN PERCEPTION DURING THE DIFFERENT PHA SES OF MENSTRUAL CYCLE

contact me via E-mail: [email protected]

instagram : Womenocaching_nk

In this first episode, I share my story — from group fitness instructor to women’s health and performance coach — and the real reason Women on Peak was born. I talk about the questions that kept coming up over the years: What’s safe to do during your period? How should women train in pregnancy? Why do we still follow training advice made for men?

This podcast is here to change that.

If you’re ready to train smarter, live in sync with your body, and take full ownership of your strength — this is your space.

And this is just the beginning. I’d love to hear your thoughts, questions, and ideas as we grow this conversation together — because women’s health deserves more clarity, more respect, and more real talk around the world.

contact me via E-mail: [email protected]

instagram : Womenocaching_nk