Season 3 Episode 6

Mind-Body Connection: Expert Answers to Your Hormone Health Questions

WITH YOUR HOSTS: Monica Grohne & Norah Candito, RD

In this enlightening Q&A episode of The Flow State podcast, hosts Monica Grohne and Norah Candido address common concerns about hormonal health, from menstrual symptoms to exercise impacts. Here's your comprehensive guide to the most pressing hormone-related questions from our community.

Hormonal Acne: Understanding Root Causes

Many listeners asked about hormonal acne, particularly around ovulation. The hosts explain that skin issues often reflect internal imbalances, particularly:

Gut health connections to hormone disruption
Liver detoxification pathways
Hormone elimination through proper digestion
Impact of stress on skin health

For those experiencing acne during pregnancy or regular cycles, focusing on liver support and ensuring regular bowel movements can make a significant difference. Ground flax seeds were highlighted as a particularly beneficial addition to support hormone balance.

Caloric Needs Across Your Cycle

Your body's energy needs fluctuate throughout your menstrual cycle, with increased demands during:

Ovulation phase
Luteal phase (8-26% increase in needs)
Times of increased progesterone

The hosts emphasize the importance of:

Increased protein intake during luteal phase
Complex carbohydrate consumption
Healthy fats for hormone production
Listening to natural hunger cues

Addressing Hair Loss and Hormones

Hair loss concerns often stem from multiple factors:

Hormonal imbalances (especially related to androgens)
Nutrient deficiencies (particularly iron and B vitamins)
Thyroid function
Post-birth control adjustments
Environmental factors

Key solutions include:

Comprehensive nutrient testing
Supporting natural hormone balance
Addressing potential thyroid issues
Proper nutrition and supplementation

Exercise Impact on Hormones

The episode clarifies common misconceptions about high-intensity interval training (HIIT) and hormonal health:

Traditional HIIT classes often create excessive stress responses
True high-intensity work should be short (30 seconds) with full recovery
Moderate-intensity sustained exercise can increase cortisol
Proper fueling before workouts is crucial for hormone balance

Period Pain Management

For those struggling with menstrual cramps, the hosts outline natural approaches:

Understanding normal vs. excessive cramping
Movement as a tool for pain management
Omega-3 rich foods for inflammation support
Magnesium supplementation benefits
Importance of regular bowel movements

Anxiety and Hormonal Fluctuations

The connection between anxiety and hormonal changes was addressed, highlighting:

Impact of hormone fluctuations on neurotransmitters
Difference between PMS anxiety and general anxiety
Role of estrogen and progesterone in mood regulation
Importance of tracking symptoms throughout your cycle

Key Takeaways

The episode emphasizes the interconnected nature of hormonal health, highlighting how lifestyle factors, nutrition, and stress management all play crucial roles in maintaining balance. The hosts stress the importance of: