She Is Well

Keywords hormone health, summer wellness, nutrition, exercise, stress management, hydration, sleep, women's health, hormonal balance, lifestyle changes Summary In this episode of the She Is Well podcast, Natalie Trapasso discusses how to support hormone health during the summer months. She emphasizes the importance of maintaining a balanced lifestyle that includes proper nutrition, exercise, sleep, stress management, and hydration. Natalie encourages listeners to adopt a mindset of progress rather than perfection, highlighting that small, sustainable changes can lead to significant improvements in hormonal balance. She provides practical tips for meal planning, exercise routines, and self-care strategies to help women navigate the challenges of summer while honoring their bodies and health. Takeaways Summer can disrupt health routines, but it doesn't have to. Supporting hormones can be simple with the right tools. An all-or-nothing mindset can hinder progress. Small changes can lead to big impacts on health. Hormones affect metabolism, energy, and menstrual health. Nutrition should focus on blood sugar balance. Exercise should be adapted to hormonal phases. Sleep is crucial for hormonal health. Stress management is key to maintaining balance. Hydration is essential for overall health. Chapters 00:00 Navigating Summer Health Challenges 02:24 Understanding Hormonal Balance 04:57 Nutrition Strategies for Hormone Support 09:58 Exercise and Hormonal Health 14:15 The Importance of Sleep 17:57 Managing Stress for Hormonal Balance 20:28 Staying Hydrated in Summer 23:16 Honoring Your Body and Conclusion Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords hormones, exercise, women's health, menstrual cycle, strength training, cortisol, blood sugar, fertility, wellness, fitness Summary In this episode of the She Is Well podcast, host Natalie Trapasso discusses the intricate relationship between exercise and hormonal health for women. She explains how different workouts can either support or disrupt hormonal balance, emphasizing the importance of aligning exercise with the menstrual cycle phases. The conversation covers the impact of hormones on energy, mood, and metabolism, and provides practical advice on the best types of workouts for each phase of the cycle, highlighting the significance of strength training and the necessity of rest days. Takeaways Workouts can significantly affect hormonal balance. Understanding hormones is crucial for women's health. Cortisol levels can be influenced by exercise intensity. Moderate exercise is better for hormone health than high intensity. Rest days are essential for maintaining hormonal balance. Strength training is highly beneficial for women. Listening to your body is key during different cycle phases. Blood sugar stability is important for hormone regulation. Exercise can help manage stress and improve mood. Hormonal fluctuations should guide workout choices. Chapters 00:00 Understanding Hormones and Their Impact on Health 04:01 The Role of Exercise in Hormonal Balance 09:56 Best Workouts for Each Phase of the Menstrual Cycle 15:35 Practical Application: Building a Balanced Workout Routine Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords hormonal balance, birth control, restrictive diets, hormone myths, women's health, nutrition, supplements, PMDD, dietitian advice, hormone health Summary In this episode of the She Is Well podcast, host Natalie Trapasso, discusses common myths surrounding hormonal balance. She emphasizes that birth control is not a solution for hormonal issues, restrictive diets can worsen imbalances, and hormone imbalances can manifest in various ways beyond irregular periods. Natalie also highlights the importance of foundational health practices over reliance on supplements, advocating for a balanced approach to nutrition and self-care. Takeaways Balancing hormones doesn't require restrictive diets or supplements. Birth control is a temporary solution, not a cure. Extreme diets can increase stress and worsen hormone imbalances. Listening to your body is crucial for understanding hormonal health. Hormonal imbalances can manifest in various symptoms, not just irregular periods. Supplements should not replace foundational health practices. Focus on nourishing meals rather than restriction. Simplicity in health practices is key to success. Understanding your body's signals is essential for hormone balance. Prioritize foundational habits over quick fixes. Chapters 00:00 Introduction to Hormonal Balance 00:56 Myth 1: Birth Control Balances Your Hormones 04:33 Myth 2: Restrictive Diets Are Necessary 07:24 Myth 3: Irregular Periods Are the Only Sign 09:49 Myth 4: Supplements Are the Solution Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords hormone health, meal planning, cycle syncing, balanced meals, nutrition, women's health, energy, cravings, protein, carbohydrates Summary In this episode, Natalie Trapasso discusses how to build meals that support hormone health, emphasizing the importance of meal composition for energy, mood, and overall well-being. She provides practical tips on meal planning, the significance of protein, carbohydrates, and healthy fats, and introduces the concept of cycle syncing to enhance hormonal balance. The episode concludes with actionable strategies for meal preparation and resources for further support. Takeaways Building meals that support hormone health is crucial. Protein, carbohydrates, and healthy fats are essential components of a balanced meal. Keeping blood sugar stable is key to managing cravings and energy levels. Cycle syncing can significantly improve period symptoms. Meal planning can simplify healthy eating and hormone balance. Incorporating a variety of vegetables is important for nutrient intake. Meal examples help illustrate how to build balanced meals. Simplicity in meal preparation can lead to consistency. Don't overcomplicate meal planning; focus on foundational components. Chapters 00:00 Introduction to Hormone Health and Meal Planning 01:22 Foundations of Building Hormone Balancing Meals 09:07 Practical Meal Examples for Hormone Balance 12:22 Incorporating Cycle Syncing into Meal Planning 18:20 Easy Meal Planning Strategies for Busy Lives 21:19 Conclusion: Honoring Your Body Through Nutrition Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords hormones, hormone balance, women's health, weight loss, energy levels, fertility, cycle syncing, nutrition, stress management, gut health Summary In this episode of the She Is Well podcast, Natalie Trapasso addresses common questions about hormonal health, particularly for women in their 30s. She emphasizes the importance of understanding hormonal imbalances and provides practical steps for achieving hormone balance through foundational lifestyle changes. The conversation covers topics such as weight loss, energy levels, preparing for pregnancy, and managing menstrual symptoms, all while highlighting the significance of cycle syncing and self-care practices. Takeaways Your hormones might be the missing piece. Testing hormones can be helpful, but symptoms are key. Start with foundational changes for hormone balance. Blood sugar balance is crucial for hormone health. You can still lose weight with a hormone imbalance. Sleep is foundational for hormone balance. Managing stress is essential for hormonal health. Gut health plays a significant role in hormone balance. Cycle syncing can help manage hormonal symptoms. Consistency in foundational habits leads to better hormonal health. Chapters 00:00 Understanding Hormonal Health 04:46 Foundational Steps for Hormone Balance 11:08 Weight Loss and Hormonal Imbalances 18:02 Energy Levels and Hormonal Health 24:48 Preparing for Pregnancy and Hormonal Balance 29:49 Cycle Syncing and Managing Symptoms Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

PMS, nutrition, women's health, hormones, cycle syncing, diet, menstrual cycle, hormone balance, painful periods, dietitian Summary In this episode of the She Is Well podcast, host Natalie Trapasso discusses the impact of nutrition on PMS (premenstrual syndrome) and how women can manage their symptoms through dietary changes. She explains the common symptoms of PMS, the misconceptions surrounding it, and emphasizes that while PMS is common, it is not normal. Natalie shares her personal experiences with PMDD and the importance of understanding hormonal balance. She provides practical nutrition tips and highlights key nutrients that can alleviate PMS symptoms, encouraging listeners to adopt a cycle syncing approach to their diet and lifestyle for better hormonal health. Takeaways PMS is a collection of symptoms that indicate hormonal imbalance. Many women are told that PMS is normal, but it is not. Nutrition plays a crucial role in managing PMS symptoms. Key nutrients like magnesium, vitamin B6, and calcium can alleviate PMS. Cycle syncing can help women align their diet with their menstrual cycle. Stress can deplete essential nutrients needed for hormonal balance. Practical meal planning can support hormonal health. Women should focus on natural methods to balance hormones before considering medication. Understanding your menstrual cycle is key to managing symptoms effectively. Small dietary changes can lead to significant improvements in PMS symptoms. Chapters 00:00 Introduction to PMS and Nutrition 02:18 Understanding PMS: Symptoms and Misconceptions 09:23 Nutrition Tips for Easing PMS Symptoms 19:05 Practical Meal Plan for Hormonal Balance Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords weight loss, hormones, blood sugar, cycle syncing, stress management, sleep quality, metabolism, nutrition, women's health, dietitian Summary In this episode of the She Is Well podcast, Natalie discusses the critical role hormones play in weight loss, contrasting traditional weight loss methods with a hormone-focused approach. She emphasizes the importance of blood sugar balance, cycle syncing, stress management, and quality sleep in achieving sustainable weight loss. Practical tips are provided to help listeners support their hormones and improve their metabolism, ultimately leading to more effective weight management. Takeaways Hormones significantly influence weight loss efforts. Traditional weight loss methods can be unsustainable and harmful. Understanding hormone interactions is crucial for effective weight management. Blood sugar balance is foundational for hormone health. Eating consistently throughout the day supports stable blood sugar levels. Cycle syncing can enhance weight loss efforts by aligning nutrition and exercise with hormonal fluctuations. Quality sleep is essential for hormone regulation and weight loss. Stress management techniques can help maintain hormonal balance. Praying and mindfulness can reduce stress and improve overall well-being. Your metabolism can be supported and improved with the right strategies. Chapters 00:00 Understanding Hormones and Weight Loss 08:16 The Role of Blood Sugar Balance 15:08 Cycle Syncing for Hormonal Health 23:27 The Importance of Sleep and Stress Management Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Keywords cycle syncing, women's hormones, menstrual cycle, health, nutrition, exercise, hormonal balance, fertility, wellness Summary In this episode, we explore the transformative concept of cycle syncing, which aligns lifestyle choices with the four phases of the menstrual cycle. The host shares personal experiences and insights on how understanding and supporting hormonal changes can lead to improved health, reduced period symptoms, and enhanced overall well-being. Practical tips for tracking cycles, adjusting nutrition, and exercise routines are provided, making cycle syncing accessible for busy women. Takeaways Cycle syncing can significantly improve menstrual health. Understanding hormonal phases is crucial for women's wellness. Nutrition should align with the menstrual cycle phases. Gentle movement is recommended during the menstrual phase. Strength training is most effective during the follicular phase. The ovulatory phase is the best time for high-intensity workouts. Excess estrogen can lead to hormonal imbalances. Tracking your cycle is essential for effective syncing. Small changes can lead to significant health improvements. Cycle syncing is a natural way to support women's health. Chapters 00:00 Introduction to Cycle Syncing 02:29 Understanding the Four Phases of the Menstrual Cycle 05:07 The Menstrual Phase: Rest and Nourishment 08:29 The Follicular Phase: Rising Energy and Motivation 12:40 The Ovulatory Phase: Peak Energy and Social Magnetism 15:58 The Luteal Phase: Preparing for the Next Cycle 19:58 Practical Tips for Cycle Syncing Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello I'm back!!! In this episode, I’m breaking down where I've been, the key differences between male and female hormones, why women need different health strategies, and how to start supporting your body the way it was designed to work. Most health advice was made for men. But women’s bodies, hormones, and rhythms are completely different — and when we ignore that, we feel tired, inflamed, and frustrated. Whether you’re struggling with weight loss, painful periods, low energy, or mood swings — this is the foundational truth you need to hear. What you’ll learn today: How men’s and women’s hormone patterns differ Why women’s health advice needs to change What happens when women don't support their hormones Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love, In this episode I dive why it is so important to prioritize yourself. We discuss: +my 10 day social media break +stress and how that impacts our weight loss, energy levels, periods, mood, etc. +ways to start prioritizing you +and more! as mentioned in this episode: smart ring link: https://amzn.to/4drbQwM Free masterclass: "The secret to effortless weight loss, more energy and periods you barely notice": https://event.webinarjam.com/register/2/knqv9sz Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love 💛 In this episode, we're diving deep into the foundations of weight loss to help you achieve sustainable and long-lasting results. Forget the quick fixes and diet trends that promise rapid weight loss but leave you frustrated and disappointed. I'm here to guide you on a healthier, more effective path. What We’ll Cover: The pitfalls of diet trends and why they don’t work long-term. My personal journey with weight loss and the mistakes I made. How dieting and undereating can lead to hormone imbalances and metabolic issues . The importance of solid foundations in your weight loss journey. Essential nutritional strategies, including blood sugar balance and gut health . The critical role of sleep and how it impacts your metabolism. Effective stress management techniques to support hormone balance. The best types of exercise for sustainable weight loss. Why hydration is crucial for boosting your metabolism. By focusing on these key foundations, you’ll not only lose weight more easily but also enjoy more energy, better periods, and improved overall health. Tune in to learn how to make these fundamental changes and transform your life. Keywords: Weight loss Sustainable weight loss Hormone balance Blood sugar balance Gut health Metabolism boost Stress management Sleep and weight loss Effective exercise for weight loss Healthy hydration Listen now to start your journey towards a healthier, more balanced you! Don't forget to check out our free masterclass, "The Secret to Effortless Weight Loss, More Energy, and Periods You Barely Notice," linked in the show notes. Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love, By popular request, I'm sharing part of my course cycle savvy for FREE! This episode will dive into: cycle syncing the benefits the hormones involved in your menstrual cycle and the roles they play estrogen dominance how to get started with cycle syncing and so much more! Enjoy 😉 Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love, I'm doing something I've never done before in todays episode! I'm sharing a part of my course Metabolism Magic for FREE You're getting access to my module on gut health so you can start having moe balanced hormones! enjoy 😉 Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love! In this episode I'm sharing why traditional dieting is not good for long term weight loss and your hormone//metabolism health! I have also put together a challenge for the month of June 30-20-10 30 grams of protein per meal, 20 grams of fiber per day, 10,000 steps per day This challenge will help you boost your metabolism and balance your hormones so you can shed weight just in time for summer! It is only $11 to join! You can join the Challenge here 30-20-10 Challenge starts June 1 Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hey Girl! Today's episode is all about maximizing weight loss using your menstrual cycle. We talk about How Estrogen and Progesterone fluctuate through your cycle and how they affect your weight and metabolism Foods to be eating and exercises to do to support these hormones and lose more weight How to get better results with less effort. Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello love! In this episode I'm sharing exactly what I am focusing on to lose 60 pounds postpartum. Even if you're not postpartum this plan will help you lose weight too! We discuss: +postpartum hormones and how they affect weight loss +hormone support to maximize metabolism +my 4 step method for losing weight while balancing hormones (PS you will hear my baby in the back ground for a few minutes..I apologize in advance but that's my life now 😊) Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello love! In this episode I'm sharing all about how to get better sleep for hormone balance so you can lose more weight, have more energy, and have better periods! Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love! In this episode I'm sharing all about my birth story and how labor went. I'm also recapping my pregnancy weight gain and my plan to lose the weight postpartum! Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

Hello Love! In this episode I'm sharing with your the #1 thing you should be changing to lose more weight! It is the FIRST thing I have my clients fix with their nutrition and it is blood sugar balance. In this episode we will dive into: What is blood sugar Why is it important 2 ways to help manage blood sugar and keep it stable. Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/

SPOILER ALERT-YES Hello love! In this episode I am explaining all about hormones: what they are, what causes them to be imbalanced my 4 step process to bring them back into balance This is a good one! Cycle Savvy : get 15% off when you use code PODCAST at checkout https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy enroll in Metabolism Magic https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone follow me on instagram @sheis.well https://www.instagram.com/sheis.well/