Season 4 Episode 3

Understanding Luteal Phase Defect and Hormone Health: Insights from Nicole Jardim

WITH YOUR HOSTS: Monica Grohne & Norah Candito, RD

In this enlightening episode of The Flow State podcast, hosts Monica Grohne and Norah Candido welcome women's health expert Nicole Jardim to discuss luteal phase defect, the impact of stress on hormones, and the overlooked effects of birth control on women's health.

Understanding Luteal Phase Deficiency

Nicole explains that luteal phase deficiency (often called luteal phase defect) occurs when the post-ovulatory phase lasts less than 10 days. Key insights include:

  • The condition indicates potential issues with ovarian follicle health
  • A single follicle produces all progesterone for the cycle
  • Progesterone levels influence cycle length and regularity
  • Various lifestyle factors can impact luteal phase health

Common Symptoms of Luteal Phase Issues

The discussion highlights several indicators of luteal phase problems:

  • Mental and emotional challenges in the second half of the cycle
  • Bloating and water retention
  • Pre-period spotting
  • Premenstrual migraines and headaches
  • Increased PMS symptoms
  • Heightened ADHD or PMDD symptoms
  • Sleep disturbances

The Importance of Ovulation Beyond Fertility

The episode emphasizes that healthy ovulation matters for all women, regardless of fertility goals:

  • Ovulation produces essential hormones for overall health
  • Progesterone supports mood regulation through allopregnanolone production
  • Hormones affect skin health, sleep quality, and bone density
  • Regular cycles indicate broader health status
  • Benefits extend far beyond reproductive function

Root Causes and Solutions

Key factors affecting hormone health include:

  • Chronic psychological and physical stress
  • Nutrient deficiencies
  • Gut health issues
  • Thyroid function
  • Environmental factors

Simple starting points for improvement:

  • Eating breakfast with protein within 90 minutes of waking
  • Managing caffeine intake
  • Establishing better sleep routines
  • Implementing stress management techniques
  • Supporting blood sugar balance

Birth Control Considerations

The conversation addresses important aspects of hormonal birth control:

  • Long-term impacts on nutrient status
  • Effects on natural hormone production
  • Influence on gut health and liver function
  • Importance of informed decision-making
  • Need for better education about alternatives

Moving Forward

The discussion emphasizes that hormone issues aren't about "broken" bodies but rather about bodies responding appropriately to modern stressors. Small, consistent changes often yield significant results:

  • Focus on nervous system regulation
  • Prioritize basic nutrition
  • Implement stress management techniques
  • Pay attention to sleep quality
  • Consider tracking tools for better awareness

Remember: While hormone imbalances can feel overwhelming, supporting your body often starts with simple, foundational changes. The key is understanding that your body isn't broken—it's simply responding to its environment.

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About YOUR

HOSTS

Monica Grohne
Founder & CEO of Marea
Monica founded Marea after healing her own struggles with PMDD. She's on a mission to support women in feeling their best and stop dealing with hormonal symptoms through lifestyle and nutritional support.
Norah Candito, RD
Marea Medical Advisor & Founder of Nutrition with Norah
Norah is a Functional Registered Dietitian that specializes in Gut Health and Hormone Health. She is on a mission to spread menstrual empowerment to menstruating people of all ages. Her goal is to help you improve quality of life.