Understanding Hormones & Menstrual Health

In this episode, Jordan and Cindra share personal updates—Jordan’s pregnancy journey and Cindra’s endometriosis surgery for infertility—before diving into the connection between hormones and overall health. They break down the menstrual cycle into two main phases: pre-ovulation (menstrual & follicular) and post-ovulation (ovulation & luteal). Estrogen plays a key role in the first half, while progesterone dominates the second half. Understanding these shifts is essential, as estrogen regulates fat distribution (often in the lower body, shifting to the abdomen with menopause), and progesterone can cause bloating and water retention. Insulin resistance, often triggered by excess refined carbs, leads to fat storage and an increased risk of Type 2 diabetes. Many women experience painful periods, irregular cycles, or severe PMS, which could indicate underlying issues like estrogen dominance, PCOS, or nutritional deficiencies. Just because something is common doesn’t mean it’s normal, and tracking hormonal health is key. Apps like Premom, Kindara, Flo, and Ovia can help, along with at-home LH strips and PROOV tests. Bloodwork markers like estradiol, testosterone, fasting insulin, and progesterone (tested 7 days post-ovulation) are crucial for understanding hormonal balance and fertility.

To support hormone health, women should prioritize healthy omega-3 fats from foods like avocados, nuts, fish, and animal fats while avoiding low-fat diets that can disrupt hormone production. Strength training (3-4x per week) combined with moderate cardio (1-2x per week) helps regulate insulin and support metabolism. Stress management is also crucial, as high stress elevates fasting insulin and disrupts hormonal function. Detox pathways can be supported with castor oil packs and a nutrient-rich diet with at least two servings of fruit and three servings of vegetables daily. Women must advocate for themselves when seeking medical support, ensuring they receive proper hormone testing rather than generic treatments. This episode is packed with valuable insights to help women optimize their health, fertility, and overall well-being through intentional lifestyle changes.