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(Diet and exercise for the four phases of cycle to balance the hormones) Ladies, do you suffer from PMS because your hormones are going haywire? Have you tried different ways to cope with these symptoms but did you know there’s a way to ‘optimize your life’ during your menstrual cycle? Did you know there is a healthy way of ‘hacking’ your PMS symptoms and period pains which also improves your overall health? Do you have PCOS or are you trying to get pregnant? If any of these describes you, then you are going to want to listen to today’s episode where we are discussing ‘cycle syncing and why you might want to give it a try. Cycle syncing is all about what you should eat and what exercises you should do during your cycle to support each phase. Let me know you thoughts. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

With each decade comes different hormonal changes and imbalances. In today’s show we are exploring these changes and why they occur and things that you can do to help yourself prepare for what is coming no matter whether you are in your 30’s or 40’s or 50’s. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Today’s episode was a replay of a facebook live office hour that I did this week in my facebook group: Well Women 360. I asked the community on facebook and instagram to leave women’s health questions that they would like me to answer and I would answer them during the live. I hope you enjoy it! Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

From Episode 167 we learned that we can control our fulfillment, however, being unfulfilled seems to be the new normal. So many of us have our faces stuck in our phones that they’ve lost the ability to enjoy our lives. Don’t let that be you. “So, what do I do?” you may be asking. Well, you make use of the chemicals, hormones, and neurotransmitters in your brain. These natural substances work together to help out with certain bodily processes, but their other function is to regulate your moods. Ladies, when you have a better understanding of how these chemicals work( aka hormones), you can learn how to regulate and adjust them naturally. In today’s episode, I’ll be sharing with you four ways to increase these happy chemicals/hormones in your brain. Let’s take a listen. We start with what are these fulfillment chemicals/hormones? Then we get into 4 ways to increase them from: Exercise Cooking with a loved one The importance of certain vitamins Eating certain foods To getting enough sleep This episode ties in nicely to all the episodes we have been talking about this month, which is Mental Health Awareness Month. If you missed any here is a list: Episode 170: 5 ways to combat stress easily Episode 167: what brings better health happiness or fulfillment Episode 166: why your emotional health is important to your overall health. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Ladies, stress is an evil demon. No one is immune to its effects and everyone will suffer different symptoms as a result of being stressed out. One absolute fact: Stress will affect your mood, your job performance, your relationships, and your health if you don’t create a proactive plan for dealing with this evil.   So many of us busy working women consider a stress-filled life normal and that we don’t know how to live any differently. However, constant stress is a sure way to develop unhealthy habits and possibly life-threatening illnesses, simply because you didn’t know how to live any differently – or didn’t take the time to learn how to live differently.   I call stress a shape shifter- if you ever watch Roswell then you know what I am talking about. A shape shifter is able to take the form of anything.  So, today I wanted to explore some of the most common shape shifting ways stress symptoms can show up in your life and how to avoid the triggers that welcome stress into your life. Shape shifting forms of stress: You can’t relax- your always on Changes in your appetite Feeling overwhelmed You feel not worthy You can’t focus Be sure to grab this episodes freebie here How to have endless energy   Join our texting community for women’s wellness tips right to your phone. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Progesterone is one of your female hormones that is produced by the ovary, placenta and adrenal glands. This hormone is mainly secreted by the corpus luteum after ovulation. It plays a very  important role in your menstrual cycle and in the early stages of pregnancy. Several things can cause a progesterone deficiency in your body and on today’s podcast I will be sharing 4 of the those causes. Now mind you these aren’t the only causes but for the sake of keeping things simple and understandable we will start here. Listen in to find out how the following can play havoc with your progesterone hormone: Anovulation Hypothyroidism Low cholesterol And lastly, how does cortisol affect your progesterone production. We also list some of the symptoms of progesterone deficiency. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

When spring arrives, a lot of us often want to reset our body and life.  I want to encourage you to start or revamp this new healthier lifestyle, with either beginning or dusting off your current morning routine. The way your morning goes can make all the difference in your energy, focus, and mindset throughout the rest of the day. In today’s episode we will look at how to do this by incorporating some new things Such as: Journaling every morning Trying yoga or a morning exercise Why you should start your day with a green juice or smoothie Try a new springtime herbal tea recipe for a body reset Adding new spring essential oils to your new routine And lastly we will discuss natural remedies for springtime allergies Grab Our Free Infused Water Recipe Guide Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

From an early age, we’re led to believe that nothing is more satisfying than finding happiness. But happiness is so elusive and intangible. Plus, happiness is different for everyone, so how do you know when you find it? And is there something out there that can make you feel even better than happiness? Yes! It’s called having a sense of fulfillment. Yet, what is that exactly, and how do you get it? That’s what we’re here today to find out. So, listen to learn how you can stop chasing happiness to find fulfillment instead. We talk about: Happiness vs. FulfillmentHow To Find Fulfillment: Know Thyself Help Others Create Connections Be Grateful Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

When it comes to health and wellness, it typically embodies physical, mental, emotional, and behavioral wellness. This is what makes up your “health” and overall wellbeing. With emotional wellness, it is all about your emotions, feelings, and many of your thoughts.   This includes how you handle your emotions after various events in your life and your ability to bounce back from challenges, as well as how much negative things in your life affect you.    Someone with good emotional health can handle their emotions, no matter what life throws at them. It does not mean you never experience stress or negative emotions, but that you have a much better coping mechanism and a better awareness of what you are thinking and feeling at any given time.    In today’s show we explore: Signs of Good Emotional Health What Can Negatively Affect Your Emotional Wellbeing How Your Emotional Wellbeing Affects Different Parts of Your Life And Lastly we talk about.. Natural Remedies for Improved Emotional Health   Episodes also mentioned in this episode: Episode 165 Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Ladies, you can start taking action and improve your digestive health today. Last week we talked all about the importance of good digestive health. What good digestive health looks like and doesn’t look like. We talked about the most common digestive issues and what are things that you can do to help with them. And today I wanted to follow that episode and talk to you about 14 tips that can help you improve your digestive health. These tips can also help you identify areas of improvement for your own lifestyle, and help you make better digestive health decisions.  Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

It’s easy to take your digestion for granted. You eat, you digest, and you go on with your day. However, everything that you do impacts your digestion. And conversely, everything that you eat and how you digest it impacts your life. In Today’s show we are going to explore the importance of having a healthy digestive system and what that looks like. We also look at the top most common digestive problems and what causes them. Then we look at what are some common triggers that can cause digestive issues. Next week we will explore ways to heal and keep our digestive system in good working order. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Cortisol is known as the stress hormone, and that may bring negative connotations to mind.  However, cortisol is not all bad. It plays an important role in our bodily functions, aside from being part of a stress response. When cortisol is ever-present due to persistent and chronic stress, it causes damaging health problems.   Today we are going to take a look at how cortisol works and when stress impacts your health. We will be talking about: What Does Cortisol Do? What Causes a Cortisol Imbalance? The Negative Effects Of Stress On Your Body And lastly What You Can Do To Keep Cortisol Balanced Items mentioned in this podcast Episode 46 Understanding Adrenal Fatigue Your wellness journey coaching program Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

There are some hormones that strongly affect your mood and feelings, aside from also playing crucial roles in various other bodily functions.  Serotonin is one of those hormones that makes you feel happy, stabilizes your mood, helps to promote our sense of well-being, and can help with weight loss.   In today’s episode we are exploring this dual functioning chemical that plays such a vital role in your body and affects your overall health and wellness in a variety of ways. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Ladies, your body goes through countless processes, day in and day out. Whatever you feel, emotionally and physically, your hormones have a part in it. Your hormones help regulate your body temperature, heart rate, metabolism, sleep cycles, reproductive cycles, and growth and development.   However, with all the essential roles these chemicals play, they can also get out of balance. Too little or too much of any hormone can cause health problems. As a woman you are prone to hormonal imbalances, which are driven by several factors, which can include chronic stress, poor diet, lack of nutrition, endocrine gland injury, and diseases such as diabetes and cancer.   Hormonal imbalances can be signs of many underlying conditions, so it’s crucial to be aware of the symptoms.   Today we are going to be talking about what are some signs that your hormones are out of balance and what are some causes of hormonal imbalance. Things mentioned in today’s episode: www.wellwomennetwork.com  Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

The body is fascinating, especially when we think of all the processes happening inside, that we don’t even know about or consciously control. You might know that you have hormones that can affect your mood, but did you know that there are many different hormones that trigger different and specific functions in your body?   I talk a lot about hormones, but I don’t usually mention the glands that produce them. Simply put, we have various glands scattered in different parts of our bodies. Most of them produce hormones, while others perform other functions beyond that. These glands and hormones are what make up your endocrine system.   Glands produce and secrete different chemicals called hormones, and each hormone has a specific purpose in helping your body function properly.   So, as a female, since we are so hormonally controlled it’s important to understand the endocrine glands and the hormones they produce and that is what we are discussing in today’s and next week's show. This episode is being brought to you by my new 1:1 coaching program “Your Wellness Journey” Read all about it here. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

When it comes to working on our wellness journey’s, all of us have different blind spots. These are basically aspects of ourselves that we aren’t fully aware of. They could be personality, traits, feelings, or actions. These blind spots can really put a damper on your health and wellness efforts. That is why it is so important to become fully aware of them. In today’s episode we’ll take a look at 7 of the most common blind spots that may be getting in your way of getting the results that you want. Links mentioned in today’s show: https://wellwomennetwork.com/work-with-me Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

I don’t know about you but I have to work on good posture all the time. I’m tall and I know I have a bad habit of slouching. I try to sit on the edge of my chair most of the day to help remind me to sit straighter and if I do lean back I try to push my rear all the way to the back of the chair and arch my back. It’s silly I know but it helps me to remember. I also often find myself telling my patients to sit up straight on the exam table. I think most of us pay too little attention to how we carry our bodies.  With that in mind I wanted to talk to you today about how body posture can affect your mental health and wellbeing.   Most of us know that  slouching can lead to poor digestion or back pain, or that sitting for long periods can put us at a higher risk for cardiovascular diseases.    The medical community is now becoming very aware of how a sedentary lifestyle can have such a negative impact on our health, and why physical activity is something that is encouraged regularly.   But flip that coin and you will find that many people do not consider the importance of how our posture can also affect our mental health and wellbeing.  Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

The other day I was sitting and having lunch with some girlfriends and one of my friends friends who has some health issues asked how can you manifest health when you don’t feel healthy or when you have an illness. My answer to her was short but I wanted to come here on the podcast and expand on the topic with ya’ll.  We address these questions in today’s episode Does manifesting mean you ignore your current status?  Can you manifest and still be spiritual?  What does manifesting your health really look like and entail? We also look at 9 principles of growth that solidify what we had been discussing in our first few episodes of the new year. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

I hope you love learning about this innovative breakthrough product that is giving women a choice in the area of contraception. If you have had a history of UTIs that keep coming back or other urinary tract problems, you should not use Phexxi. Additional safety and PI at www.phexxi.com. You can connect with Saundra here Twitter: @Saundraceo @Evofem   Instagram: @saundrapelletierofficial @evofembiosciences   LinkedIn: Saundra Pelletier Evofem Biosciences   Facebook: Evofem Biosciences Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.

Creating new habits isn’t easy. Some habits are easier to form than others and everyone creates habits at different speeds. In today’s short episode I wanted to give you six simple hacks that will make it a little easier. Use them until you’ve internalized the new habit and don’t need them anymore. We talk about: Why scheduling them is important How making them public is a great way to keep us on track Why you should piggyback them onto a habit that you already have solidified  Why making them costly is a fun challenge for yourself to stick with them Why finding an equal partner is great for accountability And lastly we talk about upping the accountability of one person to  a group and why that increases the stakes. Send me a DM on the gram @wellwomennetwork Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. Also, join us on Facebook at our Facebook group here! See acast.com/privacy for privacy and opt-out information.