The Nourishment Gap: How Under-Eating Wrecks Your Hormones & Energy

In this season 5 premiere of The Flow State podcast, hosts Monica Grohne and Norah Candido dive deep into one of the most overlooked health issues affecting women today: chronic under-eating and its devastating impact on hormone health and energy levels.

Personal Updates and New Beginnings

After nearly a year hiatus, Monica and Norah return with significant life updates. Norah is 25 weeks pregnant and has transitioned into clinical operations for a virtual healthcare service, while Monica has moved to Arizona following her divorce and is building a new relationship. These personal transformations set the stage for their discussion on nourishment - both physical and emotional.

Understanding True Nourishment

The hosts explore nourishment beyond just nutrition, emphasizing how filling your cup can be nutritional, emotional, and spiritual. As Monica explains, "nourishing is finding ways to feel really whole as a being," highlighting the mind-body connection that impacts overall health.

The Under-Eating Epidemic

Both hosts confirm what they see consistently in their practices: the majority of women (and many men) are chronically under-eating. This isn't always intentional restriction - often it stems from:

• Getting absorbed in work and forgetting to eat
• Learned behaviors from diet-obsessed culture
• Poor hunger cue awareness
• Environmental influences from thin-obsessed peers

Physical Signs of Under-Eating

Norah outlines the comprehensive symptoms of inadequate nutrition:

• Missing or irregular periods
• Hair loss or brittleness
• Mood changes and anxiety
• Low libido
• Digestive issues
• Feeling constantly cold
• Slow wound healing
• Brain fog and concentration difficulties

The Hormone Connection

Under-eating creates a stress response in the body that directly impacts hormone production. When the body perceives starvation, it prioritizes survival over reproduction, leading to:

• Suppressed ovulation
• Irregular menstrual cycles
• Decreased energy production
• Slowed metabolism

Practical Solutions for Better Nourishment

The hosts share actionable strategies for improving nutrition:

1. Start Small: Monica's journey began with adding heavy cream to coffee, then protein powder, creating a sustainable rhythm
2. Schedule Meals: Use external reminders when internal hunger cues aren't reliable
3. Focus on Quality: Emphasize adequate protein and complex carbohydrates over processed snacks
4. Listen to Your Body: Track energy, mood, and cycle regularity as indicators of adequate nutrition

Breaking Free from Diet Culture

Norah shares her personal experience of restriction during dietitian school, influenced by thin-obsessed peers and environment. Her pregnancy has provided liberation from food rules, demonstrating how our relationship with food can evolve and heal.

The Importance of Carbohydrates

Both hosts emphasize that carbohydrates aren't the enemy - they're essential for:

• Athletic performance
• Regular menstrual cycles
• Energy stability
• Hormone production

Moving Beyond Calorie Counting

Rather than focusing solely on calorie numbers, the hosts recommend:

• Tracking how different foods make you feel
• Monitoring energy levels throughout the day
• Observing cycle regularity and ovulation
• Assessing body composition changes

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The episode concludes with an empowering message: our bodies are incredibly resilient and capable of healing when properly nourished. The key is staying curious about what feels good in your body and distinguishing between learned behaviors and true bodily needs.

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