• the anatomy & physiology of the menstrual cycle
• our hormonal health
• how our cycles affect: inflammation, illness, sleep, weight gain, muscle activation, exercise, PMS, emotional health, motivation, & so much more!
• 
  

links mentioned in the pod::

oura ring

femm

fitr

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00:00 Introduction

04:14 The Science Behind Your Menstrual Cycle

12:12 Characteristics of the Menstrual Phase

16:00 Characteristics of the Follicular Phase

17:57 Characteristics of the Ovulatory Phase/ Luteal Phase

21:10 Characteristics of the Secretory Phase/ Luteal Phase

22:26 Why you should track your cycle

23:26 How to track your cycle & resources for tracking 

25:35 A note on Birth Control

31:00 Conclusion

in this episode we cover::

• the physiology of the menstrual cycle
• how our hormones affect our nervous system
• what we should focus on when it comes to fueling, diet, exercise, & movement
• how brain health is affected by our hormones
• debunking what "cycle syncing" actually is
• tools & devices to help you track your cycle!
• 
  

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00:00 Introduction to Cycle Syncing

03:12 The theory behind cycle syncing

03:34 The Science Behind Your Menstrual Cycle

07:01 Hormonal Regulation of our Menstrual Cycles

10:35 The Problems With Cycle Syncing 

13:48 Debunking Cycle Syncing Marketing  

22:00 Recommendations for working WITH your cycle

27:20 Resources to help when tracking your menstrual cycle

33:05 Conclusion

episode 20:: cycle syncing unlocked!

this week we wellness girl chat all about pms symptoms, motivation, moodiness, & our overall emotional health & dive further into explaining & understanding the menstrual cycle!! we discuss how our overall hormonal balance throughout our menstrual cycle influences our emotions, our tendency towards moodiness, when we might feel more motivated, & how awareness of our female hormones can help us feel more confident in our bodies!

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loving the pod? click the follow button, & we'd love if you could leave a review!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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tiktok:: @dr.kelsyvickdpt

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let’s talk about how inflammation plays a key role in your menstrual cycle. this week, we’re covering everything from period cramps and bloating to the phases of your cycle where inflammation helps your body thrive. missed the first two parts? don’t worry—we’ve already tackled the basics of inflammation, the inflammatory process, and its effects on tissues like skin, muscle, and more.

in this episode, we’ll break down:

:: how inflammation impacts your cycle during each phase.

:: why inflammation is crucial for regulating your period.

:: the real reason behind common symptoms like cramps, bloating, fatigue, and digestive issues.

:: how your body shifts between pro-inflammatory and anti-inflammatory states throughout the month.

if you’re ready to understand your cycle on a whole new level, hit play now!

00:00 Introduction to Inflammation Series

02:07 Why we need inflammation for our menstrual cycles

03:26 The Inflammatory Process Explained

05:13 Inflammation on our Period

07:24 The Cause of Period Symptoms

08:33 Inflammation During the Follicular Phase

08:58 Inflammation During Ovulation

09:25 Inflammation During the Luteal Phase

10:24 Systemic Inflammation during our Menstrual Cycles

13:55 Tips and Tricks for Period Symptoms

15:08 Conclusion

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TLDR::

:: female-specific fueling for training and body composition

:: the difference in fueling for men & women

:: why women need to prioritize carbohydrates and proteins

:: a "quick" way to know how to fuel your body pre- & post-workout

:: a deep dive on creatine, especially in women's health!

:: the importance of the menstrual cycle & what it can tell us

she mentions a few resources on this episode, so here are the links!

Creatine Supplementation in Women's Health: A Lifespan Perspective

Common questions & misconceptions about creatine supplementation: what does the scientific evidence really show?

Dr. Katie's Research

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00:00- 02:42 Meet Dr. Katie Hirsch!

02:43- 06:43 female specific nutrition, training, & performance- the myths of fasting for women

06:44- 08:55 carb-loading for fitness & endurance training

08:56- 12:51 the importance of female-specific health research

12:52- 16:16 estimated ratios for fueling for female athletes pre-workout and post-workout

16:17- 22:21 the difference between men & women when it comes to fueling & fasting

22:22- 29:32 low energy availability & RED-S (reduced energy deficiency in sport)

29:33- 45:10 creatine deep dive for females! (creatine & the menstrual cycle, pregnancy, and brain health)

45:11- 55:08 the importance of the menstrual cycle, painful periods, and new research

55:09- 57:25 what Dr. Katie wishes young women would know & understand!

57:26- 57:59 outro 

TLDR::

:: nutrition in our 20s and 30s

:: cycle syncing and what that really means to an expert

:: supplement & vitamin checklist in our 20s and 30s

:: body image chit chat & how we can work to overcome those pathways

:: how to speak to our future kiddos and younger girls & boys about nutrition

:: how to build our plates

:: the natural shifts that should happen in our fueling

:: contributors to our overall nutrition & how our body feels throughout life 

Resources::

Nutrition by Mel website

Mel's instagram

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00:00- 07:48 meet mel! & her deeper why

07:49- 14:16 the BS of cycle syncing & the truth behind the menstrual cycle

14:17- 26:55 priority items when it comes to nutrition in our 20s, 30s, & how to build our plates!

26:56- 31:34 fueling for hormonal conditions (PCOS, endometriosis)

31:35- 36:05 core supplement options for women in our 20s and 30s

36:06- 41:13 the importance of awareness and coaching

41:14- 51:43 Mel’s take on body image, body dysmorphia, & ways to unpack & rebuild

51:44- 55:20 there is no such thing as good and bad foods!

55:21- 59:26 take the time to understand your menstrual cycle & fuel your body! 

Wellness girl chat with us this week about the history of how humanity has viewed the menstrual cycle! We talk about the “inferiority of women”, how women on their periods could “kill livestock”, and how our periods were once viewed as getting rid of the toxins that our spongier bodies just naturally accumulated. This episode is both sad and a little comical thinking of both how far, and how not-far, we’ve come from those viewpoints. We also chat feminine hygiene through the ages and how the marketing of products really hasn’t changed all that much. This episode was an interesting one to research, write, record, and edit, so join us as we learn a bit more about the history of the menstrual cycle! 

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Menstrual Cycle Series::

19:: menstrual cycle 101 (for the girls!)

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

Sanza App

Emily B LinkedIN

Resources::

Coleman, A. Why are we so uncomfortable? The confusing taboo in Ancient Rome and the Modern Era. The Claremont Colleges Library. Accessed March 12, 2025. https://pressbooks.claremont.edu/clas112pomonavalentine/chapter/why-are-we-so-uncomfortable-the-confusing-taboo-of-menstruation-in-ancient-rome-and-modern-america/#:~:text=Menstruation%20to%20Aristotle%20is%20not,significant%2C%20if%20any%2C%20backlash. 

Weissman, A. Period pice: Menstruation’s Hidden History. History Colorado. Accessed March 12, 2025. https://www.historycolorado.org/story/2024/08/16/period-piece-menstruations-hidden-history 

Bell, J. What was it like to get your period in Ancient Greece? A Q&A with historian Helen King. Clue. Accessed March 12, 2025. https://helloclue.com/articles/culture/what-was-it-like-to-get-your-period-in-ancient-greece 

00:00- 04:00 the menstrual cycle program

04:01- 06:50 aristotle's viewpoints on our periods

06:51- 09:01 hippocrates' viewpoints on our periods

09:02- 11:15 Pliny the Elder's viewpoint on menstrual cycles

11:16- 11:45 overarching themes of ancient viewpoints of our menstrual cycles

11:46- 13:14 feminine hygiene products through the ages

13:15-17:55 marketing of period care products

17:56- 21:51 our periods are our power