The Flow State Podcast – Details, episodes & analysis

***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: nutritionwithnorah@gmail.com

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: nutritionwithnorah@gmail.com

Website:

In the past 3 months, our most popular article on the Marea website has been HOW TO: TALK TO YOUR PARTNER ABOUT MENTAL HEALTH & YOUR PERIOD. This article has resonated with many, especially within our PMDD community, sparking numerous direct messages from women seeking advice on how to effectively communicate their experiences to their partners.

In this exciting episode, hosts Norah and Monica bring Season Three of the podcast to a close with a special guest, Dr. Nevin, delving into practical tools and strategies that individuals can employ to convey their health experiences to their partners and express their needs more effectively. She also discusses the significance of open communication, empathy, and teamwork in fostering healthier and more fulfilling relationships.

• Dr. Nevin's Background and Mission: Holistic healing expertise and global practice
• Healing from trauma through supportive relationships
• Exploring the effects of loneliness versus healthy solitude
• Empowering women's communication in relationships
• Understanding the role of the nervous system in triggers
• Addressing neuroception's impact on perceptions
• Discussing emotional changes tied to the menstrual cycle
• The importance of validating emotions and needs in relationships
• Recommending writing down validation for oneself outside of the mind (Using tools like journaling, notes, or voice recordings for self-validation)
• Exploring the relationship with oneself and its connection to expressing in partnerships
• The patterns from childhood experiences and their influence on communication
• Recognizing the importance of teamwork in relationships
• The concept of creating space for emotional conversations
• Tenderness and safe spaces in communication

And so much more!

About Dr. Nevin:

Dr. Nevin is a highly esteemed holistic practitioner and personal coach specializing in empowering women and couples to lead fulfilled and connected lives.  She works with the nuanced layers beneath the surface.  She has a Bachelors of Science degree in Psychology with a focus on development, a doctorate in family chiropractic, and Relationship Coaching Certification through the ICF.

Featured in the show:

• Couples Reconnect is a 12 Week relationship development course that will teach you skills and tools that will help you communicate more deeply, overcome issues and stay connected

Stay connected with Dr. Nevin:

Instagram: @drnevinhussion

Website: https://www.drnevinhussion.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: nutritionwithnorah@gmail.com

Website: https://www.nutritionwithnorah.co

Welcome back, Flow State Podcast listeners! We're excited to delve into a topic that might be new for some of you but holds immense potential for healing and connection. Today, we have a truly special episode in store as we are joined in person by Hannah Krusenbaum, a seasoned massage therapist with a unique focus on abdominal and womb therapy. This is not just about massage; it's about tapping into the wisdom of our bodies and embracing a holistic approach to well-being.

In this episode, we'll be embarking on a journey to uncover the mysteries and benefits of abdominal and womb therapy. In our fast-paced modern world, the significance of touch and its impact on our physical, emotional, and energetic states often go overlooked. But today, we're fortunate to have Hannah with us, who brings a wealth of knowledge and experience in this realm. So, whether you're familiar with this therapy or it's an entirely new concept, get ready to open your mind to the profound potential of intentional touch and its ability to foster healing and reconnection.

Episode Highlights:

• The historical and cultural roots of abdominal and womb therapy across different societies
• The significance of intentional touch and its impact on physical, emotional, and energetic well-being
• Benefits of Abdominal & Womb Therapy
• The specialized skills and training required for practitioners in this field
• Real-life stories showcasing the transformative effects of abdominal and womb therapy
• Addressing common misconceptions and concerns surrounding the therapy
• Clarifying the non-sexual and professional nature of the practice
• Tips for listeners interested in exploring abdominal and womb therapy
• How to find qualified practitioners and what to expect in a session

And so much more!

Stay connected with Hannah:

Instagram: @bloom.bodywork

Website: https://www.bloombodyalchemy.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: nutritionwithnorah@gmail.com

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.

In this episode, we are joined by the incredible Liz Hayes, known to many as "Miss Magic." Liz is an intuitive guide and the creator of the Sync Up Method, an approach that helps you reconnect with your inner flow, embrace your preferences, and lead a more fulfilling life.

Tune in to discover the transformative journey of reconnecting with your intuition, embracing your inner flow, and finding magic in the everyday moments of life.

Episode Highlights:

• Liz shares an engaging exercise that demonstrates the power of tuning into your preferences. This exercise helps you connect with your inner self and uncover your true desires
• Monica relates the concepts discussed to her personal experiences, highlighting the importance of reconnecting with your intuition and inner wisdom
• Societal pressures and expectations that often overshadow our authentic desires
• The difference between goals and preferences, emphasizing the significance of tuning into your body's wisdom and having authentic conversations with yourself
• Monica shares her experience of building a strong Instagram following and the realization that external achievements don't fundamentally change who you are
• The importance of listening to your own instincts and inner guidance, drawing parallels to health coaching and the power of personal insights
• A practical advice for listeners seeking to reconnect with their bodies and intuition

And so much more!

Connect with Liz:

Instagram: @lovelizhays

Website: https://meetmsmagic.com/

The Mothership Membership

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: nutritionwithnorah@gmail.com

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.

Disclaimer: The information provided in this podcast is not a substitute for professional medical advice. Listeners are encouraged to consult with qualified healthcare providers for personalized recommendations.

In today’s episode, we are joined by a special guest, Esther Blum, an integrative dietitian and menopause expert and together we dive into the world of menopause and perimenopause, shedding light on this often misunderstood phase of life for women. 

Here's a breakdown of what you can expect from this insightful conversation:

• The frustration with conventional medical approaches and seeking alternative methods
• The importance of questioning research sources and understanding bias
• The need for transparency and advocating for your health
• Empowering women to take control of their health and question medical recommendations
• Monica's personal experience with hormonal imbalance and how it led to the creation of her brand, Marea
• Esther's journey into the field of menopause and integrative dietetics.
• The lack of support and focus on menopausal women in conventional medicine
• Addressing the evolving perspective on menopause and the changing landscape of healthcare
• Recognizing the signs of perimenopause, including changes in menstrual cycle, weight gain, hot flashes, etc
• Factors influencing hormone balance
• The impact of trauma on hormone balance and the importance of healing.
• The misconception around the duration of menopause and addressing symptoms.
• Differentiating between induced symptoms due to diet changes and genuine perimenopausal symptoms
• Approaches to raising progesterone levels and managing hormonal changes.
• The ongoing nature of menopausal symptoms if not addressed properly.
• The long-term effects of a hysterectomy without proper hormone replacement therapy
• The role of vaginal estrogen and treatments for menopausal vaginal health

And so much more!

Connect with Esther:

Website: https://estherblum.com/

Instagram: @gorgeousesther

About Esther Blum:
Esther Blum is an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy.

Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.

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

Connect with The Flow State Podcast Hosts:

Norah Candito, registered dietitian: @nutritionwithnorah

Email: nutritionwithnorah@gmail.com

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 

Disclaimer: The information provided in this podcast is not a substitute for professional medical advice. Listeners are encouraged to consult with qualified healthcare providers for personalized recommendations.

In this episode, Norah and Monica dive deep into the world of hormone support and cycle tracking. They begin by thanking their audience for the amazing questions received for their seasonal community Q&A, emphasizing the importance of providing personalized answers to individual situations.

Episode Highlights:

• Understanding Acne and Hormones: Exploring the link between gut health, hormones, and acne during ovulation.
• Caloric Intake Recommendations: Discussing energy needs and nutrition during different menstrual phases.
• Coping with Period Cramps: Nutritional approaches, including Omega-3 and Vitamin E sources, to alleviate discomfort.
• Cycle Thinking and Anxiety: How hormonal fluctuations impact anxiety levels, differentiating PMDD and PME.
• Cycle Tracking in College and Busy Schedules: Tips for college students with unpredictable schedules.
• Age and Irregular Periods: Addressing irregular periods in mid-30s and considering perimenopause.
• Understanding the Menstrual Cycle Continuum: Consider the last few months' impact on your current cycle, not just the previous month. Hormones take time to influence the menstrual cycle.
• Hair Loss and Hormones: Hormonal imbalances, PCOS, and elevated androgens can cause hair loss in women. Nutrient deficiencies, especially iron, can also contribute.
• Nutritional Supplements for Hair: Biotin and zinc can support hair, skin, and nails. Adequate nutrition is crucial for overall health and hair quality.
• Tips for Better Motility: Practice mindful eating, avoid stress during meals, chew food thoroughly, and prioritize relaxation for improved digestion.

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: nutritionwithnorah@gmail.com

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 today's episode, we are joined by Dr. Melissa Oleson, a doctor in physical therapy specializing in pelvic floor health and together they discuss the importance of a whole-body approach to pelvic health, debunking the myth that pelvic floor issues are only a concern for women. They also emphasize the need to focus on the entire core system, including breathing muscles, abdominals, deep back stabilizers, and glutes.

Tune in now because this episode provides valuable insights into pelvic floor health, dispelling myths, and offering practical advice for optimizing overall well-being.

Episode Highlights:

• Dr. Melissa's personal journey into pelvic health after experiencing deep, nagging hip pain
• Symptoms of a tight pelvic floor
• The connection between stress and pelvic floor tension, and the importance of breath in pelvic health
• The misconception of kegels as the primary solution and the need to work on the entire core system
• The impact of posture, exercise, and footwear on pelvic floor health
• Tips for pelvic floor warm-up and cooldown exercises before and after workouts
• The interconnectedness of the pelvic floor with gut health, hormone health, and overall well-being
• Breaking the habit of the "just-in-case pee" and re-establishing natural bladder cues
• The significance of mindful breathing, gentle stretching exercises, and optimal body alignment to support the pelvic floor throughout life.
• Recognizing the value of pelvic floor therapy and holistic approaches to address various pelvic health issues.
• The importance of self-care, including exercise and facials, in maintaining overall well-being.

And so much more!

Stay connected with Dr. Melissa:

Website: https://msunn.com/

Instagram: @drmelissaoleson

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

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: nutritionwithnorah@gmail.com

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.

In this episode of the Flow State podcast, hosts Monica and Norah discuss the importance of understanding female-specific training and hormonal changes throughout different life stages. They revisit a previous episode with Dr. Stacy Sims on cycle-specific training and share their biggest takeaways in a digestible and relatable format.

They emphasize the significance of estrogen and progesterone in women's bodies and how they impact muscle contraction, metabolism, and overall health. Furthermore, they delve into the role of progesterone and its impact on muscle breakdown during the second half of the menstrual cycle. They stress the need for increased protein intake and appropriate nutrition during this phase to support muscle maintenance and overall well-being. 

Tune in now and find out more about  the key takeaways from the episode, covering protein needs, supplementation, training with the menstrual cycle, and the importance of consistency.

Episode Highlights:

• Simplifying and sharing the key takeaways from the episode with Dr. Stacy Sims
• Personal experiences and changes since implementing the knowledge
• Benefits of strength training for long-term health and well-being
• The impact of estrogen, gut changes, and muscle contraction on women's bodies
• The importance of lean mass preservation for menopausal years
• The drawbacks of extended moderate intensity workouts
• How hormonal imbalances may affect training recommendations
• Shifting the mindset around body goals and healthy relationships with change
• Training recommendations for individuals with hormonal dysfunctions
• Adjusting training formats during perimenopause and menopause
•  Differentiating between moderate and high intensity training
• Importance of body awareness and sprint interval training in older age
• Understanding hormonal changes in relation to training and nutritions
• Protein recommendation for athletes 
• Tailoring workouts to the menstrual cycle can optimize training.

And so much more!
Featured in the episode:
•S2E7 The Truth on Cycle Sync'd Training & Why Women Need More Protein Dr. Stacy Sims
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: nutritionwithnorah@gmail.com
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 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: info@drlanawellness.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: nutritionwithnorah@gmail.com

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

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