What actually occurs to your physique all through your menstrual cycle — and the way ought to diet change with it? 🩸🍫
On this episode of On Nutrition, a podcast from Mayo Clinic, host Tara Schmidt, RDN, dives into the science behind the menstrual cycle with Danielle Cahalan, lead dietitian at All Access Dietitians, a digital apply specializing in ladies’s well being and hormonal stability.
Together, they break down the 4 phases of the menstrual cycle — menstrual, follicular, ovulatory and luteal — and discover how hormones have an effect on cravings, digestion, metabolism, temper and power ranges. They additionally unpack trending matters like cycle syncing, chocolate cravings, “period poops,” weight adjustments, menopause fears and whether or not diet can actually help hormone well being.
🎧 In this episode, you’ll be taught:
• What cycle syncing is — and what science really says about it
• Why cravings (particularly chocolate) are actual throughout sure phases
• How insulin sensitivity and metabolism change all through the cycle
• Which vitamins matter most throughout every part (fiber, magnesium, iron, protein and extra)
• How meals selections can help temper, sleep and power
• Whether diet may help forestall iron deficiency and anemia
• Why consuming extra in the course of the luteal part is regular — not a scarcity of willpower
Whether you’re inquisitive about menstrual well being, hormone stability, cycle syncing, or sensible diet ideas for each part of life, this episode helps separate what’s well being from what’s hype.
🔔 Subscribe to On Nutrition for evidence-based conversations on meals, well being and wellness from Mayo Clinic specialists.
00:00 Why Chocolate Cravings Spike Around Periods
00:12 On Nutrition Podcast Introduces Today’s Topic
00:45 Meet Danielle Cahalan And Cycle Syncing
01:44 Breaking Down The Four Menstrual Phases
03:18 Follicular Phase Estrogen, Fiber, And Gut
04:41 Chocolate, Magnesium, And Feel-Good Cravings
06:45 Why Luteal Phase Hunger Increases Naturally
08:00 Magnesium, Protein, Sleep And Mood Support
10:50 Prioritizing Iron Before And During Periods
13:03 What’s Really Behind Those Period Poops
15:00 Managing Fatigue, Bloating, And Exercise Choices
19:53 Perimenopause And Menopause Timelines And Symptoms
22:43 Insulin Resistance, Midsection Weight, And Muscle
27:01 Hormone Therapy Decisions And Trusted Resources
29:43 Do You Really Need Hormone Balancing?
31:39 PCOS Basics Symptoms Diagnosis And Treatment
35:36 Nutrition, Carbs, And Microplastics In PCOS
37:02 What Endometriosis Is Doing In Bodies
39:34 Anti-Inflammatory Eating, Dairy, And Elimination
41:43 Key Takeaways On Hormones, Nutrition, And Advocacy
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