Podcast
The Flow State Podcast
Hosted by Monica Grohne and Norah Candito · EN
The Flow State Podcast, brought to you by Marea, is all about finding balance in your everyday life. We dive into topics around women's health and wellness from menstrual health to mental health.
21episodes
Episodes
Newest firstAll episodes
S5E1: The Nourishment Gap: How Under-Eating Wrecks Your Hormones & Energy
Jun 23, 202500:44:05Tap to summarizeEver 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 ArizonaWhat nourishment really means—beyond just foodSigns you might be under-eating (even if you don’t realize it)How under-eating affects hormones, metabolism, and long-term healthPersonal stories: From restrictive eating to intuitive nourishmentWhy protein, carbs, and fats ALL matter for energy and balanceSimple ways to start eating enough without overcomplicating itHow 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 FLOWSTATEConnect with The Flow State Podcast Hosts:Norah Candito, Registered Dietitian: @nutritionwithnorahWebsite: 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=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant 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.
Transcribe →PMDD AWARENESS MONTH SPECIAL: Your Questions Answered with Mandy Rother, RD
Apr 30, 202501:09:14Tap to summarizeHey 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 hormonesThe role of nutrition, rest, rhythms, and deeper purpose in the healing journeyWhat it really takes to see sustainable changePlus: the behind-the-scenes story of Marea’s PMS Elixir — how it was created, tested, and continues to evolveAnd 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.rdWebsite: 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.com
Transcribe →S4E10: Empowering Strength: A Journey of Self-Discovery and Confidence with Tara Laferrara
Mar 25, 202400:54:29Tap to summarize***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 strugglesMindful eating and intuitive eatingWhy is strength training importantImpact of fitness on sexualityHow to deal with negative comments about your weight or bodyUnderstanding the effects of the menstrual cycle on trainingDebunking myths surrounding exercise during different phases of the menstrual cycleThe significance of rest and recovery in achieving fitness goals And many more!Stay Connected with Tara Laferrara:Instagram: @taralaferraraYoutube: https://www.youtube.com/@TaraLaferraraThis 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.
Transcribe →S4E09: Muscle-Centric Medicine: Unlocking the Path to Longevity with Dr. Gabrielle Lyon
Mar 18, 202400:41:24Tap to summarizeAre 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 healthcareConcept of muscle-centric medicine and its significance for overall healthRelationship between skeletal muscle health and obesity, infertility, and overall healthProtein quality and its importance in muscle health Challenges in educating healthcare providers about nutrition and exerciseImportance of strength training for muscle health, particularly in conditions like PCOSRole of skeletal muscle in insulin sensitivity and glucose disposalImpact of exercise on body composition compared to diet aloneConsiderations for hormone balance and muscle health in different life stages, including menopauseAddressing misconceptions about protein intake and its effects on kidney healthIndividualization of dietary recommendations based on personal response and needsAnd 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: @drgabriellelyonYoutube: https://www.youtube.com/@DrGabrielleLyonThis 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite:
Transcribe →S4E08: Reframing Meditation Into An Approachable Tool for Reducing Stress and Building Your Relationship with You with Hanna Finissi
Mar 11, 202400:42:34Tap to summarize***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 meditationThe importance of stress management in overall well-being and its impact on hormone healthHanna'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 needsOvercoming challenges in meditation Acknowledging and celebrating 'me' time The Meditation LabAnd so much more!Stay Connected with Hanna:Website: https://www.soultrustignite.comInstagram: soultrustigniteThis 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.
Transcribe →S4E07: LIFE UPDATE & Community Q&A | Living Consciously, Period Flu, Functional Lab Testing & Emotional Intelligence
Mar 4, 202400:44:17Tap to summarize***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 transitionsHealthcare frustrationsThe significance of listening to one's body intuitionBody Confidence and Emotional IntelligencePeriod flu symptoms and its relation to hormonal fluctuationsNatural relief methods for PMS symptomsHeadache relief techniquesReflection on period crampsFunctional lab testingPerimenopause and alleviating symptomsAnd 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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=manualWhat Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.
Transcribe →S4E06: All Things Thyroid Issues, Hashimoto's & Medical Gaslighting with McCall McPherson
Feb 26, 202400:50:30Tap to summarizeIn 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 womenOvercoming medical gaslighting in thyroid careDistinction between thyroid issues and Hashimoto'sCommon symptoms and challenges in getting a proper diagnosisEndocrine disruptors and their impact on thyroid healthImportance of comprehensive lab panels and diagnostic measuresEmpowering patients with knowledge about their thyroid healthRole of gluten and dairy in thyroid healthIndividualized approaches to optimize thyroid hormone levelsAddressing health issues' root causes instead of blaming individualsThe thyroid-gut connection, stressing the importance of tackling underlying issuesInflammation's impact on hormone activation and the need to address lifestyle factors The crucial role of thyroid hormones in fertilityAnd 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: @mccallmcphersonpaWebsite: 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: 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=f88f88f5b19e1cb7c141096a1What Labs Should You Have Drawn Free downloadhttps://nutritionwithnorah.myflodesk.com/m4od87uri6Monica Grohne, Marea’s founder, PM
Transcribe →S4EP05: Missing Periods? All things Hypothalamic Amenorrhea and RED-S with Cynthia Donovan MS RDN
Feb 19, 202400:49:13Tap to summarizeIn 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 cycleRelationship between low energy availability and HAConnection between Heart Rate Variability (HRA) and HAThe general timeline for regaining the menstrual cycleFactors affecting recovery timeChallenges in overcoming fears related to weight gain and identityWhat to know about RED-S (Relative Energy Deficiency Syndrome)Comparison with RED-S and HAImportance 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.nutritionistWebsite:: 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the FLOW STATE CLUB, a digital group chat connecting people like you.
Transcribe →S4E04: Cycle Syncing Hot Takes with Dr. Alyssa Olenick
Feb 12, 202401:13:37Tap to summarize***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 ConsThe concept of periodized trainingBalancing cardio and strength trainingBody changes vs. performance improvementsThe importance of evidence-based information and cautions against blindly following trends without considering individual needsSex differences in fitness and trainingHow and why to cycle your exercise with menstrual cycleThe importance of tracking menstrual cycles and training variables for a periodized approachHigh-Intensity Interval Training (HIIT): What it isAnd 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.comStay Connected with Dr. Alyssa:Instagram: @doclyssfitnessYoutube: Doc Lyss FitnessThis 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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join the
Transcribe →S4E03: Luteal Phase Defect, Stress’s Impact on Your Hormones and The Side Effects of Birth Control with Nicole Jardim
Feb 5, 202400:53:30Tap to summarize***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 explore overlooked aspects of women's health beyond fertility, challenging societal norms. We share insights on women's well-being, emphasizing the crucial role of ovulation in overall health.Episode Highlights:Nicole's Journey into Women's HealthEffects of hormonal birth control on women's healthCommon period symptomsLuteal phase deficiency (LPD): causes and treatmentFactors affecting progesterone productionImpact of hormonal health on overall well-being beyond child-rearing yearsEmpowering women beyond fertilityOvulation and its importanceLong-term impacts of hormonal birth controlNervous System Regulation& more!About Nicole Jardim:Nicole Jardim is a Certified Women’s Health Coach, writer, speaker, mentor and author of Fix Your Period: 6 Weeks to Banish Bloating, Conquer Cramps, Manage Moodiness, and Ignite Lasting Hormone Balance a life-changing step-by-step natural protocol to ignite lasting hormone balance and improve everything from PMS, period pain, and heavy periods to irregular and missing periods. She has developed education and offerings that empower women and people who menstruate to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.Her work has impacted the lives of tens of thousands of people around the world by addressing the root cause of what’s really going on in their bodies and minds rather than treating just their symptoms. She passionately believes that the fundamentals to healing any hormone imbalance lie in an approach that addresses the unique physiology of every woman. This is essential to reclaiming and maintaining optimal health and vitality at any age.Nicole is the founder of the Institute for Menstrual Health, which offers training programs, mentorship and resources for an international community of women's health practitioners and coaches. Through its signature program the Women’s Hormone Health Certification, Nicole teaches other health practitioners and coaches the fundamentals of hormones, menstrual cycles and fertility.Finally, Nicole is the host of The Period Party, a top-rated podcast on Apple Podcasts, the co-author of The Happy Balance, a recipe book filled with over 80 hormone balancing recipes, and has been called on as a women’s health expert for sites such as The Guardian, Well+Good, mindbodygreen and Healthline.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: @nutritionwithnorahEmail: nutritionwithnorah@gmail.comWebsite: https://www.nutritionwithnorah.com/Join Norah's group program for personalized support on your hormonal health journey:https://www.nutritionwithnorah.com/harmonizeMonica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohneWant to connect with other like minded wellness girlies? Join th
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