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Emotional and physical symptoms that occur in the one to two weeks before a menstrual period.

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UI Breakfast: UI/UX Design and Product Strategy
Episode 231: Organizing Meetups with Jon Setzen

UI Breakfast: UI/UX Design and Product Strategy

Play Episode Listen Later Jan 21, 2022 45:24


How much work goes into organizing a successful meetup? Our guest today is Jon Setzen, creative director at Kandji and former host of CreativeMornings LA. You'll learn how to handle meetup logistics, why great volunteers are essential, how to set speakers up for success, and more.Download the MP3 audio file: right-click here and choose Save As.Podcast feed: subscribe to https://feeds.simplecast.com/4MvgQ73R in your favorite podcast app, and follow us on iTunes, Stitcher, or Google Podcasts.Show NotesCreativeMornings LA — the CreativeMornings chapter Jon ledTina Roth Eisenberg — founder of CreativeMorningsKandji — Jon's current place of employmentSwissmiss — a design blog run by Tina Roth EisenbergDrew Kelly's Instagram — teaching in North KoreaEpisode 165: Designing Event Experiences with Paul CampbellApply to start a chapterTim Hunter, Wet Design — a CreativeMornings LA talk on water featuresSmallhours.co — Jon's personal websiteToday's SponsorThis episode is brought to you by Zeplin. Designers know that clarity is just as important as creativity. That's why designers need Zeplin. Zeplin lets you organize and showcase your designs for developers and PMs. Your team will understand exactly what you want to build. No more confusing design files or endless meetings — Zeplin gives your team way more than just specs. Sign up for free at zeplin.io to see why.Interested in sponsoring an episode? Learn more here.Leave a ReviewReviews are hugely important because they help new people discover this podcast. If you enjoyed listening to this episode, please leave a review on iTunes. Here's how.

Petros And Money
A Crunchy Groove Thursday (Hour 2) 1/20/22

Petros And Money

Play Episode Listen Later Jan 21, 2022 43:33


Number, Word and Song of the Day. Flip Top Story of the Day. PMS "Watch List" roll call

The Remote Real Estate Investor
This is the reality of owning multi-family property

The Remote Real Estate Investor

Play Episode Listen Later Jan 20, 2022 24:14


We often hear investors tell the story about starting in single-family rentals and then quickly changing to multi-family properties to kick their growth into hyper-speed. But that transition is not always perfectly seamless. In this episode, Emil shares his struggle with one of his multi-family properties, and Michael helps him come up with a plan to solve his problem. --- Transcript Before we jump into the episode, here's a quick disclaimer about our content. The Remote Real Estate Investor podcast is for informational purposes only, and is not intended as investment advice. The views, opinions and strategies of both the hosts and the guests are their own and should not be considered as guidance from Roofstock. Make sure to always run your own numbers, make your own independent decisions and seek investment advice from licensed professionals.   Michael: What's going on everybody? Welcome to another episode of The Remote Real Estate Investor. I'm Michael album and today I'm joined by my co host,   Emil: Emil Shour.   Michael: And today, Emil and I gonna be talking about his real life debacle that he's in with his triplex and how he's going to be getting himself out of it. So let's get into it.   All right, well, a meal first and foremost, and to all of our listeners and watchers. Happy New Year. We're recording this a couple days after the first, you have a good celebration?   Emil: Happy New Years, my friend. Yes. I had some delicious I made some wagyu steak at home. We fired up the hot tub at our new house. So it was very mellow, but very relaxing and awesome new year. How about you, man?   Michael: Nice. It was great. I went with my wife to a friend's house out in Stinson Beach. California was just right on the water hanging out through the beach walking doing some paddle boarding so no complaints very relaxing.   Emil: Very good man.   Michael: So today earlier before this episode, you and I were chatting and you've got this triplex and it's given you some headache. And I know you've talked about the this particular triplex in the past but maybe never in this capacity. So if you could bring all of our listeners up to speed what's going on with this triplex?   Emil: Oh, man, so for anyone who's probably been listening to the show for a while they know the infamous triplex I'm sure you're tired of hearing about it. But this was a triplex I bought is my first foray into small multifamily. I bought this the end of 2020, November 2020. middle of last year, we had as planned some tenants move out, which was great. We wanted to do some work because it was pretty far under market rent. And so long story short, took us a couple months got the work done. And this one unit of mine has just been sitting vacant for a very long time.   I had a my previous pm who wasn't very good. They came to me and they said, all right. It's very diplomatic of you. We have it I have a new property manager as of late so we're seeing how they're doing. But this property manager, we finished everything, the leasing agent. I thought this this property could probably rent for or this unit would rent for somewhere in like the $600 neighborhood. He's like, No, the market has gone up a ton. It's really hot in St. Louis right now. I'm going to shoot for $850 and kind of raise a red flag, but I'm like, You know what, I think this will be a good test of this leasing agent. If they're confident it they can make it happen. I mean, who's gonna say no to 200-250 bucks more rent per month, right? Like, I was like,   Michael: Okay, and this was, this was the old pm?   Emil: This is the old property manager. Correct. Okay, so sir, a 50. Crickets, I think a month later. Yeah, go ahead.   Michael: Sorry. Emil, what was the rent when you bought it?   Emil: The rent on this unit was I think 485 or something.   Michael: Okay, so you did the Reno and then your projection of six to 650 was already a big jump, but they're saying, Okay, now maybe almost double.   Emil: Right. Right. They're saying, you know, okay, we've seen rents go up across the country. They, I think they just overshot it. But I was, again, testing, right property manager I've been working with for about six months, new leasing agent, let's see what they can do. Right, let's see if they can, I think these are all just things to test, right. I try to trust and enable my property manager as much as possible. So I just let them run with it sits there for about a month, nothing, not getting really any applications with decided lower to 800 nothing for another two, three weeks, we lower it to 725 as Keep going Keep going. We get down to I think 675 650. And it had been months and months. And it was just the same old story, you know, property. The leasing agent coming back to me every week, telling me oh, I'm confident we're gonna get it this week. And it's just crickets every week.   And so, at that point, you know, this property with with getting it rehabbed and being marketed, were at like, five, six months of no rents. And to me it was just a major, major red flag. Like we're in a hot market, it's true rent is going up, but they just can't execute. And so for me, it was a time to pull the trigger and find a new property manager. I like to move fast. I don't want to wait too long. I think I gave them enough chance and I just wasn't really happy with what they were doing. So I have since then moved to a new property manager, the beginning of December. We've been Marketing at 650. And we're getting kind of similar stuff.   What's interesting though, what the difference is here, this property manager, they no longer accepting voucher tenants, and they just have higher qualifications, which I'm okay with. I'm okay if we wait a little.   Michael: And what's a voucher tenant?   Emil: Voucher is Section Eight, someone who meets a certain income threshold where the city the local authority is helping them pay their rent.   Michael: Okay, so this Pm is not accepting those tenants.   Emil: Yeah, they've decided, I think this is recent, they decided they're no longer filling vacant units with voucher tenants. So okay, which is fine. I want them to manage, you know, I want them to do whatever they're comfortable with, they have 1200 plus units, they manage they know this game, so I'm letting them handle it.   So it's a new year, you know, December was slow the holidays, we didn't get much. And so now it's like, my leasing agent comes to me, he's like, I think we should be at 600. That seems where the market is, is telling us to be. And so, you know, this is just a rough spot for me where I'm like, What do I do here? I've tried multiple property managers. Is it my location? Is it the property like what's going on? And I, you know, I get different answers every week. But it's like, Man, I don't know. I'm curious if you've been in positions like this, what do you what have you done to get a tenant in place? Some additional background, I'd call this a classy property over 100 years old, you know, it's been, there's things have been fixed, but it hasn't gone like I didn't got rehab this place or anything special. So okay. That's the context.   Michael: All right. Well, I've got an answer for your question. But I'm gonna first answer it with a couple of more quality questions for you, my friend. So this Pm that you got rid of, because I think I know, I've been hearing a lot of stories like this from people both in the academy, and then just people, fellow investor, friends and colleagues that they're frustrated with their PM, and they don't know what to do, and they don't know how to approach a situation. So was this lack of getting a proper at least, like the final straw? The, the, the, the property manager had been kind of screwing up up to this point. And this was the straw that broke the camel's back, or, or was this kind of that first, second and third strike for you that said, Hey, I gotta I gotta make a move.   Emil: The rehab, I think was it went a lot longer than originally anticipated. I think that's every rehab, right? Like, every time you hear about that, it was just like, you know, I got pictures back. And the quality of my property managers telling me, oh, work was great, blah, blah, blah, I'm looking at the work. I'm like, yeah, it's okay. And it looks like we you know, we didn't pay. It wasn't the cheapest, but it wasn't the highest. I don't know, just, it was a couple things for me. But I would say the majority of it, it's the if you can't lease my place, like, how can I continue working with you? That was the majority of it, like, your leasing agent isn't doing their job? I can just keep a property with you. That's sitting two thirds vacant?   Michael: Yeah. Now it makes total sense. And so what was the physical process that you went through to get a new property manager? Was it a, let's have a discussion with the existing pm saying kind of an ultimatum, hey, if you can't do this, then this is the consequence? Or was it you know what I'm so fed up. And now I did this other stuff. So walk me through what you did.   Emil: I thought about saying, Guys, if you don't get this place rented by the end of whatever, like, I need to move on. My fear there is then I'm basically forcing their hand to find a terrible tenant, just to fill the place and keep my business. So I refused. I didn't want to set an ultimatum and then be in a worse situation a couple months down the road, I try to work with them. You know, I'm following up. I'm not like playing on the sidelines, like I'm getting regular updates. I'm trying to just hold them accountable as much as I can. And just seeing how they do things. And I I wasn't happy with it for months. And so for me, it was just time to move on. Try something new.   Michael: And so were you interviewing other PMS? Did you cut the cord before you found a new one? What was that process? Like?   Emil: You know, I talked to this was my second property manager in St. Louis. So I had been talking to some other property managers, there's people in the academy who you know, I chat with in Slack, and they tell me, Hey, you should check out so and so. It's funny, you talk to two different investors who've used the same property manager and you get a different story. And so I hadn't, I hadn't there was one backup I was thinking of, but I had mixed reviews about them. And then actually, you had a friend who was raving about a property manager they use in St. Louis. And I, you know, I was getting fed up like, Hey, man, just give them a call. So I called them we had a good conversation. They seem like they really knew their stuff and so, so further out has been great.   You know, the last property manager, I was using smaller team, which I was curious to see, like, you know, do I get a little bit more sway with them because they don't have 1000 plus units. But I think sometimes you find that their operations are lacking, or as this company 1200 Plus units, their operations are much tighter, I get answers faster. They have a person who like they have people who master a certain domain, not like you're wearing seven hats within the company, which is actually yeah, I think better personally.   Michael: Yeah. Makes total sense. Just, you know, why did you say you're so surprised? Like, can you have a friend like, what are you just like, pick? I don't have friends.   Emil: And what was funny, because you asked, and I'm like, Well, you know how this story ends? She told me about the property manager. You're asking me like, you don't know. But you know,   Michael: It's it's part of the ship, man, you know, it's for the pod. Alright, cool. That makes sense. And I think that's really good takeaway from from like a process standpoint, for anyone who is in a similar situation or feels like they might be in a similar situation with the property manager of being kind of fed up or having the the demerits accumulate. This is a pretty repeatable process that anyone can go through. And frankly, I think you should be interviewing property managers, as soon as you get an inkling of yours not working out, because you don't want to wait till after the fact you don't wanna be playing catch up, you want to be proactive and have a plan B, and possibly even C, for if and when that day ever does come that you're like, I'm done.   Emil: Yeah, I can tell you personally, every time I've started to have doubts about a person, a vendor, or whatever, and I try to work through it, it almost always doesn't work out. So I feel like once you have that gut feeling like things aren't working out. Like you said, you should be talking to other people as a backup, because I found it rarely works out.   Michael: Yeah. But so do you think then now having had that experience, you as soon as your next vendor, or relationship you get that gut feel? Are you going to cut the cord sooner? Or are you still going to try to kind of work through it to give people the benefit of the doubt?   Emil: I stupidly still give people benefit of the doubt and try to work through it. Because you know, I'm, I'm not like going to fire somebody at the first. A mess up is different to me than like, I don't feel like this is going to work out. Everyone messes up its account, a bit like, are they accountable? Do they have a plan for how to fix this? It's a matter of like, when people mess up and there's no accountability, and they're not. They don't have a game plan for how we're going to fix this or anything. Or they're just being vague. That's when I'm like, Okay, this is starting to give me red flags.   Michael: Yeah, makes total sense. And then just out of curiosity, when you ran this, the numbers on this property, how did it cash flow? I mean, what was your expected monthly cash flow?   Emil: I don't remember the number I can probably go dig it up. It was probably gonna, I think it was gonna be once we rehabbed it, you know, if I include all the rehab costs, as like, my cash in the property, we were probably going to cash on cash around 10%. I think it was   Michael: Okay. And so now the fact that this property or this unit, the middle or whatever, the the unit is vacant, are you negative cash flow every month? Are you still able to cover your costs?   Emil: Uh, that one we were okay with when it was offline, we have the bigger townhouse style of the triplex vacant. That's the moneymaker. Right? That one's like 1000 Plus that we're marketing it for right now. It was at like 850 or 900. Before. So with just the one bedroom that we were talking about just now, offline or vacant, we were okay. But now that two are are vacant. Yeah, we're, I'm coming out of pocket every month. Right now.   Michael: Okay. All right. And so is your property manager seeming confident that I can get the bigger unit rented out just as easily as the smaller one.   Emil: They I mean, when I'm looking around my like, on Zillow for in the area for a three bedroom apartment. There's nothing right now. So for me, it's a rough time because it's the new year. It's cold, usually in colder climates, tougher to get people moving, like people don't move as much during the winter. Plus, you also just had the holidays. So not a lot of people, not as many people are moving. But in looking at the landscape. Like within a half mile mile radius. There's literally no three bedrooms for rent. So anyone who needs some bigger space, we're looking pretty good. I just think it was a time of year. So I'm more optimistic about that one. I'm just this this one bed one bath is like, Man, when are we going to figure this one out?   Michael: Yeah. All right. Well, that's super good perspective and good background. So getting back to the crux of your question with you know, advice tips have ever been a situation before? Yes to all three. In April of 2020. So right when COVID was really hitting hard in the States, I was trying to rent out a freshly rehabbed four unit that I talked a lot about on prior episodes, which is like, Oh, my God, could you have picked a worse time to have four units have to come online. And like at a at a premium, they were really expensive units, because I put a ton of money into them, they're very high end, because when I started the rehab in 2019, that's the way things were going. And so things would have worked out quite well.   And so we just could not get these things rented for the life of us, my property manager, somebody your started high, and then brought them down low, which I was fine with, because they've been vacant for so long. So it's an extra three, four or five weeks to try to get them leased up. So it would came to a point where we were kind of at our bottom threshold of where we could be. And I said, Hey, let's start doing some some moving specials. 200 bucks off, 300 bucks off 400 bucks off per month to get someone to move in, just so it made that easier for them to get in the door.   Because I think that I think a lot of people forget myself included, is when you physically go move into a new property. There are a lot of expenses associated with doing that. So first and foremost, there's the physical cost of moving, if you're going to rent, some kind of assistance, whether that's movers or a truck, whatever, then there's a security deposit, which is usually at a minimum, one month's rent could be one and a half month's rent. And then you have first month's rent, and sometimes last month's rent. So depending on what the lease structure looks like, I mean, so for that $600 A month unit, you're looking at a minimum of 1200 bucks if they move themselves 600 bucks and in deposit 600 bucks for the first month's rent. And so if you could just make it a little bit easier on someone to move in, it can often go a long way towards actually getting the needle moving, so to speak.   And so we did this on, I think three of the four units. And we had people in there, I think within a month, which was pretty awesome. And so what I did is basically I just said, Okay, how much is this each unit? How much is it costing me on a daily basis in like last opportunity costs essentially. And so what I figured out is, look, if I can get someone here in here in two weeks versus a month, and I'm giving them 400 bucks off, I'm kind of picking numbers here at random. That's actually cheaper than if the thing sat vacant for an additional two weeks. And so I would encourage you to do the same thing and sit down and say, Okay, what can I stomach from a financial perspective? Forget the ego side. But put that aside, your ego is not your Amigo. And you know, what can you financially stomach and say, Okay, well, if I can get if I give that to a discount, and somebody just to get them in here is you know, that can often be a really good move.   Emil: Yeah. I have a question. Did you find that you guys weren't getting a lot of activity? And then you did that special? And you were? Because we're we're getting interest? We're just not getting qualified applicants. So did you guys have a like a traffic problem? Or was there a quality problem as well that your PM was like, No, we don't want these types of this tenant doesn't qualify before you?   Michael: I, I think it was both, I think but because they handle all the inbound leads. That's not something that I get too involved in. So I don't I don't really remember specifically. But I think it was both a traffic and a quality issue. But try it. I mean, worst case scenario, you still don't get any qualified tenants inside two weeks, and you take it down, and you go back to what you're doing originally. I don't think it it hurts to try.   Emil: Yeah, yeah, I should. I should just email my leasing agent. Honestly, I'm gonna do that right after this episode be like, Hey, let's do a $200 off special. And we should just time bound it right. Did you guys time bound to like move in before the end of January or? Yeah,   Michael: Exactly. Yep. To encourage encourage people to stuff like, Hey, here's a carrot to do something.   Emil: Right. Cool. I'm doing that right after we hit pause on this. Yeah, stop record. Right.   Michael: Yeah. Can you post it? I think little things to differentiate yourself too. Because I mean, there might be a bunch of other ones in the area for 600 bucks a month. Right? But if you can be different. And we all like to think that we're different because of whatever we did to the property physically, that we put in granite countertop, whatever, why couldn't someone see the value here, like, of course is a good deal. But we need to remove ourselves from the situation. And so yeah, often just giving a monetary instead of like money talks.   Emil: From these experiences, do you when you go into a vacancy, and when you're going to rent it out? Where do you like to be? Do you go market do you start a little high and come down if it doesn't work out? Where do you how do you start the game?   Michael: Yeah. So on these ones, we started definitely top of market because they were brand new. And so that didn't work out. So then we kept lowering and lowering and lowering. So I think that especially for for some of the markets that I'm in and in the price points for the rents that I'm in the difference between market and under market, like isn't a huge deal, right? You know, 50 bucks, maybe maybe 100 bucks versus what does that vacancy cost? In, in the amount of time it takes you to get that unit leased?   Emil: Right.   Michael: So it tends to be nominal. And so I'm happy being slightly under market, just to get bodies into the property qualified bodies into the property. But that's how I think about it. And then once someone's in there, I mean, it's much easier to keep someone and incrementally incrementally increase the rent, as opposed to trying to get someone in at a much higher rent. And so that's what we did on the on that four Plex is I knew that we were well under market. And so I got seven to 9% rent increases almost across the board on those units, because the rent went up, but it was still a great deal. So that's kind of how I think about it.   Emil: Yeah, I'm, I'm starting to feel the same way. Like if my property manager ever wants to go above, I'm going to say, no, I'd rather be at or slightly below and get someone who men turns are the worst vacancies are the, like, they crush you. So if you can be a little bit under I mean, I get it for commercial stuff. You know, every extra dollar you get of NOI it changes the value of the property, I get that. But in the single family and small multifamily space where things are run on comps, right? Like, I think getting rid of your vacant like having less vacancy, having someone just stay longer. I mean, I've seen it in my own portfolio, like the best performers are the ones where the tenants just don't move, and you slowly increase their rent, you know, maybe, maybe it's even small moves, nothing, maybe it's 2%, whatever it is, but like, making sure you don't have vacancies is like so key.   Michael: It's so so key. It's so key. And I mean to that point, too. And when it comes time for renewals, like you mentioned, think about even maybe not raising my rent, if someone's a really great tenant, what's it worth, it's you to keep them, right, 25 bucks a month, 30 bucks a month of what you might get in an increase. I think we need to sometimes get outside the spreadsheet, and just look holistically and say, okay, is this truly worth it?   Emil: No, Michael, my cash on cash will only be 8% instead of nine. And I'm not happy with that.   Michael: And my pro forma said nine.   Emil: That's right. And I want to tell people about my percentage on the spreadsheet. But let me tell you the percentages blow up real fast when you have a three to six month vacancy.   Michael: Yeah. So yeah, very, very fast.   Emli: So anyway, that's, that's what I've learned.   Michael: Awesome. We'll do this was like super insightful and great, I think, for a number of different reasons to talk about problems with PMS problems with leasing problems with rent setting. This is all really real world stuff. And it's not always butterflies and rosebuds, so I appreciate you being vulnerable and sharing with us.   Emil: Absolutely. I mean, I like when people talk about this stuff, like the actual stuff going on instead of   Michael: The real stuff.   Emil: Yeah, instead of just, you know, it's always this we talk about all the time, this is this is part of the business, like you have to be good at dealing with problems. It's not, you know, just mailbox money all the time. That's not how it works. So I think people have more realistic expectations. It's easier to when you have those challenges to just work through them so…   Michael: Well, already when that was our episode, a big thanks to a meal for sharing. This was great, man. really insightful, really humanizing, you know, this is good. This is good. This is therapeutic. This is cathartic. It's good to talk about the crap stuff.   Emil: That's right. You gotta you gotta.   Michael: As always, if you liked the episode, feel free to leave us a rating or review wherever it is that you listen to podcast. We look forward to seeing on the next one. Happy investing.   Emil: Happy investing everyone.  

Discover with Dr. Dan | Proactive Health
#69: Omega-3 | Powerful Health Benefits for Your Body and Brain

Discover with Dr. Dan | Proactive Health

Play Episode Listen Later Jan 20, 2022 19:44


Today we're talking about Omega-3, and we're going to talk about its discovery, its health benefits, Omega-3 deficiency and how that's a problem, how it works in the body, and what to look for in an Omega-3 supplement. Studies have shown taking Omega-3 fatty acids can reduce the risk of developing coronary artery disease, heart attack, and stroke. It can help decrease symptoms of depression and helps people who suffer from bipolar disorder, and has even been shown to raise a young child's IQ by more than 3.5 points. It has even been shown to reduce deterioration of the brain in the elderly, such as dementia and Alzheimers. Omega-3 can reduce the pain that women experience with PMS and can improve an individual's focus when they struggle with ADHD. The discovery of Omega-3 1:04The health benefits and clinical studies 3:17Heart health 3:37Cognitive function 6:26PMS 8:20ADHD 10:02Cancer, anxiety, and vision 12:48Reducing inflammation 13:45“If you get it as a supplement, or eating seafood, it's one of the most important nutrients that you need to get in the body for proper function of the metabolism to make sure these millions of chemical reactions that go on in the body every single second are functioning properly.” 3:22https://feelbrilliant.com/

Motherhood in ADHD
MIA 127: Feeling the Rage before your Period? Beyond PMS: Symptoms & Treatment for Premenstrual Dysphoric Disorder (PMDD)

Motherhood in ADHD

Play Episode Listen Later Jan 20, 2022 28:37


When you've got PMS on steroids, the rage and depression are exponential. Ever hear of pre-menstrual dysphoria disorder? They call it PMDD for short, and it's a very real and serious hormonal disorder that affects up to 10% of women! Symptoms include things mood swings (aka rage attacks), sadness, anxiety, hopelessness, depression, and even severe panic attacks. Many women with PMDD are either extremely tired or have bouts of insomnia. And then there's excessive crying and other emotional swings. Not to mention all the bloating, gastro issues, food cravings, and possible weight gain. Phew. I need a nap after writing that alone! Today my guest Heidi and I unpack what PMDD is, the symptoms of PMDD, how PMDD can be linked to post-partum issues, and how to talk to your doctor about getting a diagnosis. If you've been following along on in the last few months, we've talked a lot about menstrual health, hormones, and cycle syncing. We've uncovered numerous ways our menstrual cycle relates to ADHD symptoms in women. It's fascinating and disturbing at the same time. But there is hope, Successful Mama! Heidi Hogarth is a naturopath, a mom of two, and a PMDD survivor. She's on a mission to support women who suffer from PMDD and help them find the best natural health tools so they can get off the hormonal emotional rollercoasters & back to their calm, positive, and loving selves. She's a wealth of knowledge when it comes to understanding symptoms of PMDD. She offers insight into what supplements and dietary changes can help you when you feel like you are suffering from PMDD. A big thank you to Heidi for helping women understand their bodies so they can do what they can to live a happy and healthy life. If you are looking for more resources to help you along in your ADHD journey I would like to invite you to head to my resource page and snag some great free tools. Go to patriciasung.com/resources. Not only will you be able to download ADHD resources on the spot, but you'll also get more ADHD mom tips right to your inbox. :) ➡️ Tell me in the comments, have you ever experienced any PMDD symptoms and wondered if there was more going on under the surface? ⬅️ FOR THE BLOG: Links to resources mentioned in this episode: International Association of Premenstrual Disorders Wild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power Book Cycle Synching Basics for ADHD Women: Your Hormones are Your Energy Superpower #116 Tapping (EFT) as Treatment and Self Care for Adult ADHD with Kate Moryoussef #89 Click for full transcript.

ISS SO – der Ernährungspodcast mit Achim Sam
68: Period Power – Wie Ernährung den weiblichen Zyklus unterstützen kann – Zu Gast: Julia Schultz

ISS SO – der Ernährungspodcast mit Achim Sam

Play Episode Listen Later Jan 20, 2022 29:53


Wie vermeide ich Heißhungerattacken in Verbindung mit dem prämenstruellen Syndrom (PMS)? Welche Lebens- und Nahrungsergänzungsmittel können mich in den einzelnen Zyklusphasen unterstützen? Und was passiert da eigentlich alles im Körper? Auf all diese Fragen hat die Hormoncoachin Julia Schultz die passende Antwort! Außerdem verrät sie in dieser Folge, warum Brühe ein absolutes Must-have auf dem Speiseplan für Menschen mit Periode ist Du hast Fragen, Anregungen, Kritik? Dann schreibe uns eine Email unter: issso@edeka.de oder besuche uns auf: Instagram: https://www.instagram.com/issso_podcast/ Facebook: https://www.facebook.com/issso.podcast Unserer Webseite: https://www.edeka.de/issso

Jason and Deb Full Show
The Morning X with Jason Dick and Friends - Full Show - Is Affluence Hill Set To Explode?

Jason and Deb Full Show

Play Episode Listen Later Jan 19, 2022 94:39


We discuss That Guy who's a little to honest for Jason, whether equating PMS to being hangry is sexist, and why Jason's house might literally explode at any second. See omnystudio.com/listener for privacy information.

Greater Than Code
267: Handling Consulting Businesses and Client Loads

Greater Than Code

Play Episode Listen Later Jan 19, 2022 62:06


00:36 - Panelist Consulting Experience and Backgrounds * Debugging Your Brain by Casey Watts (https://www.debuggingyourbrain.com/) * Happy and Effective (https://www.happyandeffective.com/) 10:00 - Marketing, Charging, and Setting Prices * Patreon (https://www.patreon.com/) * Chelsea's Blog (https://chelseatroy.com/) * Self-Worth by Salary 28:34 - GeePawHill Twitter Thread (https://twitter.com/GeePawHill/status/1478950180904972293) - Impact Consulting * Casey's Spreadsheet - “Matrix-Based Prioritization For Choosing a Job” (https://docs.google.com/spreadsheets/d/1qVrWOKPe3ElXJhOBS8egGIyGqpm6Fk9kjrFWvB92Fpk/edit#gid=1724142346) * Interdependence (https://www.merriam-webster.com/dictionary/interdependence) 38:43 - Management & Mentorship * Detangling the Manager: Supervisor, Team Lead, Mentor (https://dev.to/endangeredmassa/detangling-the-manager-supervisor-team-lead-mentor-gha) * Adrienne Maree Brown (https://adriennemareebrown.net/) 52:15 - Explaining Value and Offerings * The Pumpkin Plan: A Simple Strategy to Grow a Remarkable Business in Any Field by Mike Michalowicz (https://www.amazon.com/Pumpkin-Plan-Strategy-Remarkable-Business/dp/1591844886) * User Research * SPIN Selling: Situation Problem Implication Need-payoff by Neil Rackham (https://www.goodreads.com/book/show/833015.SPIN_Selling) 55:08 - Ideal Clients Reflections: Mae: The phrase “indie”. Casey: Having a Patreon to help inspire yourself. Chelsea: Tallying up all of the different things that a given position contributes to in terms of a person's needs. This episode was brought to you by @therubyrep (https://twitter.com/therubyrep) of DevReps, LLC (http://www.devreps.com/). To pledge your support and to join our awesome Slack community, visit patreon.com/greaterthancode (https://www.patreon.com/greaterthancode) To make a one-time donation so that we can continue to bring you more content and transcripts like this, please do so at paypal.me/devreps (https://www.paypal.me/devreps). You will also get an invitation to our Slack community this way as well. Transcript: CHELSEA: Welcome to Greater Than Code, Episode 267. I'm Chelsea Troy, and I'm here with my co-host, Mae. MAE: And also with us is Casey. CASEY: Hi, I'm Casey. And today's episode, we are our own guests. We're going to be talking to you about our experiences in consulting. To get this one started, how about we share what got us into consulting and what we like, don't like about it, just high-level? Chelsea, would you mind going first? CHELSEA: Sure. So I started in consulting, really in a full-time job. So for early in my programming career, I worked for several years for a company called Pivotal Labs and Pivotal Labs is chiefly, or was chiefly at the time, a software engineering consulting organization. My job was to pair program with folks from client teams, various types of clients, a lot of health insurance companies. At the time, there was a restaurant loyalty app that we did some work for. We did some work for General Motors, various clients, a major airline was also a client, and I would switch projects every three to six months. During that time employed by Labs, I would work for this client, pair programming with other pivots, and also with client developers. So that was my introduction to consulting and I think that it made the transition to consulting later, a little bit easier because I already had some consulting experience from under the Labs' umbrella. After I worked for Labs, I moved on to working at a product company for about 2 years and my experience at that product company burned me out on full-time programming for a little while. So in my last couple of months at that job, I realized that I was either going to have to take some time off, or I was going to have to find an arrangement that worked better for me for work, at least for the next little while. And for that next little while, what I decided I wanted to try to do was work part-time because I was uncomfortable with the idea of taking time off from programming completely. I felt that I was too early in my career and the skill loss would be too great if I took time off completely, but I knew I needed some space and so, I quit my full-time job. After I quit the full time—I probably should have done this before I quit the job, but I didn't—I called an organization that I had previously done some volunteer work with, with whom I discussed a job a couple of years prior, but for a couple of different reasons, it didn't work out. I said to them, “I know that you're a grant-funded organization and you rarely have the funding and capacity to bring somebody on, but just so you're aware, I like working with you. I love your product. I love the stuff that you work on. All our time working together, I've really enjoyed. So if you have an opening, I'm going to have some time available.” The director there emailed me that same day and said, “Our mobile developer put in his two weeks' notice this morning. So if you have time this afternoon, I'd really like to talk to you,” [chuckles] and that was my first client and they were a part-time client. I still work with them. I love working with them. I would consider them kind of my flagship client. But then from there, I started to kind of pick up more clients and it took off from there after that summer. I spent that summer generally working 3 days a week for that client and then spending 4 days a week lying face down in a park in the sun. That helped me recover a little bit from burnout. And then after that, I consulted full-time for about 2 years and I still consult on the side of a full-time job. So that's my story. Is anyone feeling a penchant for going next? MAE: I can go. I've been trying to think how am I going to say this succinctly. I've had at least two jobs and several club, or organization memberships, or founding, or positions since I was 16. So wherever I go, I've always been saying, “Well, I've done it these 47 ways already [laughs] even since I was a teenager.” So I've sort of always had a consulting orientation to take a broader view and figure out ways in which we can systematize whatever it is that's happening around me. Specifically for programming, I had been an administrator, like an executive leader, for many years. I just got tired of trying to explain what we as administrators needed and I just wanted to be able to build the things. I was already a really big Microsoft access person and anybody who just got a little [laughs] snarky in there knows I love Microsoft Access. It really allowed me to be able to offer all kinds of things to, for example, I was on the board of directors of my Kiwanis Club and I made a member directory and attendance tracker and all these things. Anyway, when I quit my executive job and went to code school in 2014, I did it because I knew that I could build something a lot better than this crazy Access database [laughs] that I had, this very involved ETL things going on in. I had a nonprofit that I had been involved with for 15 years at that point and I had also taken a database class where I modeled this large database that I was envisioning. So I had a bunch of things in order. I quit my full-time job and went to an income of $6,500 my first year and I hung with that flagship customer for a while and tailored my software. So I sort of have this straddling of a SaaS situation and a consulting situation. I embed into whoever I'm working with and help them in many ways. Often, people need lots of different levels of coaching, training, and skills development mixed with just a place to put things that makes sense to them. I think that's the brief version [laughs] that I can come up with and that is how I got where I am and I've gone in and out of also having a full-time job. Before I quit that I referenced the first year I worked a full-time job plus at least 40 to a 100 hours on my software to get it ready for prime time. So a lot of, a lot of work. CASEY: Good story. I don't think I ever heard these fuller stories from either of you, even though I know roughly the shape of your past. It's so cool to hear it. Thanks for sharing them. All right, I'll share about me now. So I've been a developer, a PM, and I've done a lot of design work. I've done all the roles over my time in tech. I started doing programming 10, 15 years ago, and I'm always getting burnt out everywhere I go because I care so much and we get asked to do things that seem dumb. I'm sure anyone listening can relate to this in some organization and when I say dumb, I don't use that word myself directly. I'm quoting a lot of people who would use that word, but I say either we're being asked to do things that don't make sense, aren't good ideas, or there are things that are we're being asked to do that would make sense if we knew why and it's not being communicated really well. It's poor communication. Either one, the other, or both. So after a lot of jobs, I end up taking a 3-month sabbatical and I'm like, “Whatever, I got to go. I can't deal with caring so much anymore, and I'm not willing to care less either.” So most recently, I took a sabbatical and I finished my book, Debugging Your Brain, which takes together psychology ideas, like cognitive behavioral therapy and programming ideas and that, I'm so proud of. If you haven't read it yet, please check it out. Then I went back to my job and I gave them another month where I was like, “All right, look, these are things need to change for me to be happy to work here.” Nothing changed, then I left. Maybe it's changing very slowly, but too slowly for me to be happy there, or most of these past companies. [laughs] After I left, this last sabbatical, I spent three to six months working on a board game version of my book. That's a lot of fun. And then I decided I needed more income, I needed to pay the bills, and I can totally be a tech consultant if I just deal with learning marketing and sales. That's been my… probably six months now, I've been working on the marketing in sales part, thinking a lot about it. I have a lot of support from a lot of friends. Now I consult on ways to make teams happier and more effective and that's my company name, Happy and Effective. I found it really easy to sell workshops, like diversity, equity, and inclusion workshops to HR departments. They're pretty hungry for those kinds of workshops and it's hard to find good, effective facilitators. It's a little bit harder to get companies to pay for coaching for their employees, even though a new EM would love coaching and how to be a good leader. Companies don't always have the budget for that set aside and I wish they would. I'm working with a lot of companies. I have a couple, but not as many as I'd like. And then the hardest, my favorite kind of client is when I get to embed with the team and really work on seeing what's going on me on the ground with them, and help understand what's going on to tell the executives what's happening and what needs to change and really make a big change. I've done that once, or twice and I'd love to do that more, but it's the hardest. So I'm thinking about easy, medium, hard difficulty of selling things to clients. I would actually make plenty of money is doing workshops, honestly, but I want the impact of embedding. That's my bigger goal is the impact. MAE: Yeah. I basically have used my software as a Trojan horse for [laughs] offering the consulting and change management services to help them get there because that is something that people already expect to spend some money on. That, though has been a little problematic because a few years in, they start to think that the line item in the budget is only for software and then it looks very expensive to them. Whereas, if they were looking at it as a consultant gig, it's incredibly inexpensive to them. CASEY: Yeah. It's maybe so inexpensive that it must not be a quality product that they're buying. MAE: Yes. CASEY: Put it that way implicitly. MAE: Definitely, there's also that. CASEY: When setting prices, this is a good general rule of thumb. It could be too low it looks like it'll be junk, like a dollar store purchase, or it can be too high and they just can't afford it, and then there's the middle sweet spot where it seems very valuable. They barely can afford it, but they know it'll be worth it, and that's a really good range to be in. MAE: Yeah. Honestly, for the work that I do, it's more of a passion project. I would do it totally for free, but that doesn't work for this reason you're talking about. CASEY: Yeah. MAE: Like, it needs to hurt a little bit because it's definitely going to be lots and lots of my time and it's going to be some of their time and it needs to be an investment that not hurt bad [laughs] but just be noticeable as opposed to here's a Kenny's Candy, or something. CASEY: I found that works on another scale, on another level. I do career coaching for friends, and friends of friends, and I'm willing to career coach my friends anyway. I've always been. For 10 years, I've reviewed hundreds, thousands of resumes. I've done so many interviews. I'm down to be a career coach, but no one was taking me up on it until I started charging and now friends are coming to me to pay me money to coach them. I think on their side, it feels more equitable. They're more willing to do it now that I'm willing to take money in exchange for it. I felt really bad charging friends until I had the sliding skill. So people who make less, I charge less for, for this personal service. It's kind of weird having a personal service like that, but it works out really well. I'm so happy for so many friends that have gotten jobs they're happy with now from the support. So even charging friends, like charging them nothing means they're not going to sign up for it. MAE: Yes, and often, there is a bias of like, “Oh, well, that's my friend.” [laughs] so they must not be a BFD.” CASEY: Yeah. But we are all BFDs. MAE: Exactly! How about you Chelsea? How did you start to get to the do the pricing thing? CHELSEA: Yeah, I think it's interesting to hear y'all's approaches to the marketing and the pricing because mine has been pretty different from that. But before I get off on that, one thing I do want to mention around getting started with offering personal services at price is that if it seems too large a step to offer a personal service to one person for an amount of money, one thing that I have witnessed folks have success with in starting out in this vein is to set up a Patreon and then have office hours for patrons wherein they spend 2 hours on a Sunday afternoon, or something like that and anyone who is a patron is welcome to join. What often ends up happening for folks in that situation is that people who are friends of theirs support their Patreon and then the friends can show up. So effectively, folks are paying a monthly fee for access to this office hours, which they might attend, or they might not attend. But there are two nice things about it. The first thing about it is that you're not – from a psychological perspective, it doesn't feel like charging your friends for your time with them. It feels more indirect than that in a way that can be helpful for folks who are very new to charging for things and uncomfortable with the idea. The second thing is that the friends are often much more willing to pay than somebody who's new to charging is willing to charge. So the friends are putting this money into this Patreon, usually not because they're trying to get access to your office hours, but because they want to support you and one of the nice things about Patreon is that it is a monthly amount. So having a monthly email from Patreon that's like, “Hey, you we're sending you—” it doesn't even have to be a lot. “We're sending you 40 bucks this month.” It is a helpful conditioning exercise for folks who are not used to charging because they are getting this regular monthly income and the amount is not as important as receiving the regular income, which is helpful psychological preparation for charging for things on your own, I think. That's not the way that I did it, but I have seen people be effective that way. So there's that. For me, marketing was something that I was very worried about having to do when I started my business. In fact, it was one of those things where my conviction, when I started my consulting business, was I do not want to have to sell my services. I will coast on what clients I can find and when it is no longer easy, I will just get a full-time job because selling traditionally conceptualized is not something that I enjoyed. I had a head start on the marketing element of things, that is sort of the brand awareness element of things, my reputation and the reason for that is that first of all, I had consulted at Labs for several years, which meant that every client team that I had ever worked with there, the director remembered me, the product owner remember me. So a lot of people who had been clients of Labs – I didn't actually get anybody to be a client of mine who was a client of Labs, but the individuals I had worked with on those projects who had then changed jobs to go to different companies, reached out to me on some occasions. So that was one place that I got clients from. The other place that I gotten clients from has been my blog. Before I started my business, I had already been writing a tech blog for like 4, or 5 years and my goal with the tech blog has never actually been to get clientele, or make money. My goals for the blog when I started it were to write down what I was learning so that I would remember it and then after that, it was to figure out how to communicate my ideas so that I would have an easier time communicating them in the workplace. After that, it became an external validation source so that I would no longer depend on my individual manager's opinion of me to decide how good I was at programming. Only very recently has it changed to something like, okay, now I'm good enough at communicating and good enough at tech that I actually have something to teach anybody else. So honestly, for many years, I would see the viewership on my blog and I would be like, “Who are all these people? Why are they in my house?” Like, this is weird, but I would get some credibility from that. CASEY: They don't expect any tea from me. CHELSEA: Yeah. I really hope. I don't have enough to go around, [laughs] but it did help and that's where a lot of folks have kind of come from. Such that when I posted on my blog a post about how I'm going to be going indie. I've quit my job. I didn't really expect that to go anywhere, but a few people did reach out from that and I've been lucky insofar is that that has helped me sustain a client load in a way that I didn't really expect to. There's also, I would be remiss not to mention that what I do is I sling code for money for the majority of my consulting business, at least historically and especially in the beginning was exclusively that, and there's enough of a demand to have somebody come in and write code that that helped. It also helped that as I was taking on clients, I started to niche down specifically what I wanted to work on to a specific type of client and to a specific type problem. So I quickly got to the point where I had enough of a client load that I was going to have to make a choice about which clients to accept, or I was going to have to work over time. Now, the conventional wisdom in this circumstance is to raise your rates. Vast majority of business development resources will tell you that that's what you're supposed to do in this situation. But part of my goal in creating my consulting business had been to get out of burnout and part of the reason for the burnout was that I did not feel that the work that I was doing was contributing to a cause that made me feel good about what I was doing. It wasn't morally reprehensible, but I just didn't feel like I was contributing to a better future in the way that my self-identity sort of mandated that I did. It was making me irritable and all these kinds of things. MAE: I had the same thing, yeah. CHELSEA: Yeah. So it's interesting to hear that that's a common experience, but if I were to raise my rates, the companies that were still going to be able to afford me were going to be companies whose products were not morally reprehensible, but not things that coincided with what I was trying to get out of my consulting business. So what I did instead was I said, “I'm specifically looking to work with organizations that are contributing to basic scientific research, improving access for underserved communities, and combating the effects of climate change,” and kept my rates effectively the same, but niche down the clientele to that. That ended up being kind of how I did it. I find that rates vary from client to client in part, because of what you were talking about, Casey, wherein you have to hit the right price in order to even get clients board in certain circumstances. CASEY: Right. CHELSEA: I don't know a good way to guess it. My technique for this, which I don't know if this is kosher to say, but my technique for this has been whoever reached out to me, interested in bringing me on as a consultant for that organization, I ask that person to do some research and figure out what rate I'm supposed to pitch. That has helped a lot because a lot of times my expectations have been wildly off in those circumstances. One time I had somebody say to me, this was for a custom workshop they wanted. I was like, “What should I charge?” And they were like, “I don't know, a few thousand.” I was like, “Is that $1,200? Is that $9,000? I don't know how much money that is,” and so they went back and then they came back and they were able to tell me more specifically a band. There was absolutely no way I would've hit that number accurately without that information. CASEY: Yeah, and different clients have different numbers. You setting your price standard flat across all customers is not a good strategy either. That's why prices aren't on websites so often. CHELSEA: Yeah. I find that it does depend a lot. There's similarly, like I said, a lot of my clients are clients who are contributing to basic scientific research are very often grant funded and grants funding is a very particular kind of funding. It can be intermittent. There has to be a skillset on the team for getting the grant funding. A lot of times, to be frank, it doesn't support the kinds of rates that somebody could charge hourly in a for-profit institution. So for me, it was worth it to make the choice that this is who I want to work with. I know that my rate is effectively capped at this, if I'm going to do that and that was fine by me. Although, I'm lying to say it was completely fine by me. I had to take a long, hard look in the mirror, while I was still in that last full-time job, and realize that I had become a person who gauged her self-worth by the salary that she commanded more than I was comfortable with. More than I wanted to. I had to figure out how to weaken that dependency before I was really able to go off and do my own thing. That was my experience with it. I'm curious whether y'all, well, in particular, Casey, did you find the same thing? CASEY: The self-worth by salary? CHELSEA: Yeah. CASEY: I felt that over time, yeah. Like I went from private sector big tech to government and I got a pay cut and I was like, “Ugh.” It kind of hurt a little and it wasn't even as much as I was promised. Once I got through the hiring process, it was lower than that and now I'm making way less. When I do my favorite impact thing, the board game, like if I made a board game about mental health for middle schoolers, which is something I really want to do, that makes less than anything else I could with my time. I'll be lucky to make money on that at all. So it's actually inverse. My salary is inversely proportional to how much impact I can have if I'm working anyway. So my dream is to have enough corporate clients that I can do half-time, or game impact, whatever other impact things I'm thinking about doing. I think of my impact a lot. Impact is my biggest goal, but the thing is salary hurts. If I don't have the salary and I want to live where I'm living and the lifestyle I have, I don't want to cut back on that and I don't need to, hopefully. CHELSEA: Right. CASEY: I'm hoping eventually, I'll have a steady stream of clients, I don't need to do the marketing and sales outreach as much and all those hours I kind of recoup. I can invest those in the impact things. I've heard people can do that. I think I'll get there. CHELSEA: No, I think you absolutely will. Mae, I'm curious as to your experience, because I know that you have a lot of experience with a similar calculation of determining which things are going to provide more income, which things are probably going to provide less income, and then balancing across a bunch of factors like money, but also impact, time spent, emotional drain, and all that stuff. MAE: Well, Chelsea. [laughter] I am a real merry go round in this arena. So before I became a programmer, I had a state job, I was well paid, and I was pretty set. Then I was a programmer and I took huge pay cut because I quit. I became a programmer when I was 37 years old. So I already had a whole career and to start at the beginning and be parallel with 20-year-old so it's not just like my salary, but also my level and my level of impact on my – and level of the amount of people who wanted to ask me for my advice [laughs] was significantly different. So like the ego's joking stopped and so when you mentioned the thing about identity. Doing any kind of consulting in your own deal is a major identity reorganization and having the money, the title, the clout, and the engagement. Like a couple years, I have spent largely alone and that is very different than working at a place where I have colleagues, or when I live somewhere and have roommates. But I have found signing up for lots and lots of different social justice and passion project things, and supporting nonprofits that I believe in. So from my perspective, I'm really offering a capacity building grant out of my own pocket, my own time, and my own heart and that has been deeply rewarding and maybe not feel much about my identity around salary. Except it does make me question myself as an adult. Like these aren't the best financial decisions to be making, [chuckles] but I get enough out of having made them that it's worth it to me. One of the things probably you were thinking of, Chelsea, we worked together a little bit on this mutual aid project that I took on when the pandemic started and I didn't get paid any dollars for that and I was working 18 hours a day on it, [chuckles] or something. So I like to really jump in a wholeheartedly and then once I really, really do need some dollars, then I figure something else out. That is kind of how I've ebbed and flowed with it. But mostly, I've done it by reducing my personal overhead so that I'm not wigged about the money and lowering whatever my quality-of-life spending goals [chuckles] are. But that also has had to happen because I have not wanted to and I couldn't get myself to get excited about marketing of myself and my whole deal. Like I legit still don't have a website and I've been in operation now since 2014 so that's a while. I meet people and I can demonstrate what it is and I get clients and for me, having only a few clients, there's dozens of people that work for each one. So it's more of an organization client than a bunch of individuals and I can't actually handle a ton. I was in a YCombinator thing that wanted me to really be reporting on income, growth rates, and all of these number of new acquisition things, and it just wasn't for me. Those are not my goals. I want to make sure that this nonprofit can help more people this year and that they can get more grant money because they know how many people they helped and that those people are more efficient at their job every day. So those are harder to measure. It's not quite an answer to your question, [laughs] but I took it and ran a little. CHELSEA: No, I appreciate that. There is a software engineer and a teacher that I follow on Twitter. His name is GeePawHill. Are y'all familiar with GeePawHill? MAE: No. CHELSEA: And he did a thread a couple of days ago that this conversation reminds me of and I found it. Is that all right if I read like a piece of it and paraphrase part of it? MAE: Yes, please. CHELSEA: Okay. So this is what he says. He says, “The weirdest thing about being a teacher for young geek minds: I am teaching them things…that their actual first jobs will most likely forbid them to do. The young'uns I work with are actually nearly all hire-able as is, after 18 months of instruction, without any intervention from me. The problem they're going to face when they get to The Show isn't technical, or intellectual at all. No language, or framework, or OS, or library, or algorithm is going to daunt them, not for long. No, the problem they're going to face is how to sustain their connection to the well of geek joy, in a trade that is systematically bent on simultaneously exploiting that connection while denying it exists and refusing any and all access to it. It is possible, to stick it out, to acquire enough space and power, to re-assert one's path to the well. Many have done it; many are doing it today. But it is very hard. Very hard. Far harder than learning the Visitor pattern, or docker, or, dart, or SQL, or even Haskell. How do you tell people you've watched “become” as they bathed in the cool clear water that, for some long time, 5 years or more, they must…navigate the horrors of extractive capitalist software development? The best answer I have, so far, is to try and teach them how and where to find water outside of work. It is a lousy answer. I feel horrible giving it. But I'd feel even more horrible if I didn't tell them the truth.” CASEY: I just saw this thread and I really liked it, too. I'm glad you found it. MAE: Oh, yeah. I find it honestly pretty inspiring, like people generally who get involved in the kinds of consulting gigs that we three are talking about, which is a little different than just any random consulting, or any random freelancing. CASEY: Like impact consulting, I might call that. MAE: Yeah. It's awesome if the money comes, but it's almost irrelevant [chuckles] provided that basic needs are meant. So that's kind of been my angle. We'll see how – talk to me in 20 more years when I'm [chuckles] trying to retire and made a lot of choices that I was happy with at the time. CASEY: This reminds me of a conversation I had with a friend who's an executive director of an orchestra in the nonprofit space and he was telling me that so many nonprofits shoot themselves in the foot by not doing enough fundraising, by not raising money, and that comes from not wanting to make money in a way because they're a nonprofit, money is not a motive, and everybody's very clear about that. That's noble and all, but it ends up hurting them because they don't have the money to do the impactful things they would as a nonprofit. Money is a necessary evil here and a lot of people are uncomfortable with it. Including me a lot of the time. Honestly, I have to tell myself not to. What would I tell a friend? “No, charge more money.” Okay, I guess I'll tell myself to do that now. I have this conversation with myself a lot. MAE: Yeah. I've been very aware that when I become anti-money, the well dries up. The money well. [laughs] CASEY: Yeah. MAE: And when I am respectful of and appreciative of money in the world, more comes my way. There is an internal dousing, I think that happens that one needs to be very careful about for sure. CASEY: One of the techniques I use with myself and with clients is a matrix where I write out for this approach, this thing that I'm thinking about how much money will it make, how much impact will it have on this goal, and all the different heuristics I would use to make the decision, or columns and all the options arose. I put numbers in it and I might weight my columns because money is less important than impact, but it's still important. It's there. I do all this math. In the end, the summary column with the averages roughly matches what's in my head, which is the things that are similar in my head are similar on paper, but I can see why and that's very clarifying for me. I really like being able to see it in this matrix form and being able to see that you have to focus on the money some amount. If you just did the high impact one, it wouldn't be on the top of the list. It's like, it's hard to think about so many variables at once, but seeing it helps me. CHELSEA: It is. GeePaw speaks to that some later in the thread. He says, “You've got to feed your family. You've got to. That's not negotiable. But you don't got to forget the well. To be any good at all, you have to keep finding the well, keep reaching it, keep noticing it. Doesn't matter whether it's office hours, or after hours. Matters whether you get to it. The thing you've got to watch, when you become a professional geek, isn't the newest tech, and it sure as hell isn't the org's process. You've got to watch whether, or how you're getting to the well. If you're getting to the well, in whatever way, you'll stay alive and change the world.” I think I'm curious as to y'all's thoughts on this, but like I mentioned earlier, I have a full-time job and I also do this consulting on the side. I also teach. I teach at the Master's program in computer science at University of Chicago. I do some mentoring with an organization called Emergent Works, which trains formerly incarcerated technologists. The work situation that I have pieced together for myself, I think manages to get me the income I need and also, the impact that I'm looking for and the ability to work with people and those kinds of things. I think my perspective at this point is that it's probably difficult, if it's realistic at all, to expect any one position to be able to meet all of those needs simultaneously. Maybe they exist, but I suspect that they're relatively few and far between and I think that we probably do ourselves a disservice by propagating this idea that what you need to do is just make yourself so supremely interview-able that everybody wants to hire you and then you get to pick the one position where you get to do that because there's only one in the entirety of tech, it's that rare. Sure, maybe that's an individualist way to look at it. But when we step back and look more closely, or when we step back and look more broadly at that, it's like, all right, so we have to become hypercompetitive in order to be able to get the position where we can make enough while helping people. Like, the means there seem kind of cutthroat for the ends, right? [laughs] CASEY: This reminds me of relationships, too and I think there's a lot of great parallels here. Like you shouldn't expect your partner to meet all of your needs, all of them. MAE: I was thinking the same thing! CASEY: Uh huh. Social, emotional, spiritual, physical, all your needs cannot possibly by one person and that is so much pressure to put on that person, CHELSEA: Right. CASEY: It's like not healthy. CHELSEA: Right. CASEY: You can choose some to prioritize over others for your partner, but you're not going to get a 100% of it and you shouldn't. CHELSEA: Well, and I find that being a conversation fairly regularly in monogamous versus polyamorous circles as well. Like, how much is it appropriate to expect of a partner? But I think it is a valid conversation to have in those circles. But I think that even in the context of a monogamous relationship, a person has other relationships—familial relationships, friend relationships—outside of that single romantic relationship. CASEY: Co-workers, community people, yeah. CHELSEA: Right. But even within that monogamous context, it's most realistic and I would argue, the most healthy to not expect any one person to provide for all of your needs and rather to rely on a community. That's what we're supposed to be able to do. CASEY: Yeah. MAE: Interdependence, not independence. CHELSEA: Right. CASEY: It's more resilient in the face of catastrophe, or change in general, mild, more mild change and you want to be that kind of resilient person for yourself, too. Just like you would do a computer system, or an organization. They should be resilient, too. MAE: Yes. CASEY: Your relationship with your job is another one. MAE: Totally. CHELSEA: Right. And I think that part of the reason the burnout is so quick – like the amount of time, the median amount of time that somebody spends at a company in tech is 2.2 years. MAE: I know, it's so weird. CHELSEA: Very few companies in tech have a large number of lifers, for example, or something like that. There are a number of reasons for that. We don't necessarily have to get into all of them, although, we can if you want. But I think one of them is definitely that we expect to get so much out of a full-time position. Tech is prone. due to circumstances of its origin, to an amount of idealism. We are saving the world. We, as technologists, are saving the world and also, we, as technologists, can expect this salary and we, as technologists, are a family and we play ping pong, and all of these things – [laughter] That contribute to an unrealistic expectation of a work environment, which if that is the only place that we are getting fulfillment as programmers, then people become unsatisfied very quickly because how could an organization that's simultaneously trying to accomplish a goal, meet all of these expect for everybody? I think it's rare at best. CASEY: I want to bring up another example of this kind of thing. Imagine you're an engineer and you have an engineering manager. What's their main job? Is it to get the organization's priorities to be done by the team, like top-down kind of thing? We do need that to happen. Or is it to mentor each individual and coach them and help them grow as an engineer? We need that somewhere, too, yeah. Or is it to make the team – like the team to come together as a team and be very effective together and to represent their needs to the org? That, too, but we don't need one person to do all three of those necessarily. If the person's not technical, you can get someone else in the company to do technical mentorship, like an architect, or just a more senior person on, or off the team somewhere else. But we put a lot of pressure on the engineering managers to do that and this applies to so many roles. That's just one I know that I can define pretty well. There's an article that explains that pretty well. We'll put in the show notes. MAE: Yes! So what I am currently doing is I have a not 40 hours a week job as an engineering manager and especially when I took the gig, I was still doing all of these pandemic charity things and I'm like, “These are more important to me right now and I only have so many hours in the day. So do you need me to code at this place? I can, but do you need me to because all those hours are hours I can go code for all these other things that I'm doing,” and [laughs] it worked. I have been able to do all three of the things that you're talking about, Casey, but certainly able to defer in different places and it's made me – this whole thing of not working full-time makes you optimize in very different ways. So I sprinkle my Slack check-ins all day, but I didn't have to work all day to be present all day. There's a lot that has been awesome. It's not for everyone, but I also have leaned heavily on technical mentorship happening from tech leads as well. CASEY: Sounds good. MAE: But I'm still involved. But this thing about management, especially in tech being whichever programmer seems like the most dominant programmer is probably going to be a good needs to be promoted into management. Just P.S. management is its own discipline, has its own trajectory and when I talk to hiring managers and they only care about my management experience in tech, which is 6 years, right? 8, but I have 25 years of experience in managing. So there's a preciousness of what it is that we are asking for the employees and what the employees are asking of the employer, like you were talking about Chelsea, that is very interesting. It's very privileged, and does lead a lot of people to burnout and disappointment because their ideas got so lofty. I just want to tie this back a little bit too, something you read in that quote about – I forget the last quote, but it was something about having enough to be able to change the world and it reminded me of Adrienne Maree Brown, pleasure activism, emergent strategy, and all of her work, and largely, generations of Black women have been saying, “Yo, you've got to take care [chuckles] of yourself to be able to affect change.” Those people have been the most effective and powerful change makers. So definitely, if you're curious about this topic, I urge you to go listen to some brilliant Black women about it. CASEY: We'll link that in the show notes, too. I think a lot about engineering managers and one way that doesn't come up a lot is you can get training for engineering managers to be stronger managers and for some reason, that is not usually an option people reach for. It could happen through HR, or it could happen if you have a training budget and you're a new EM, you could use your training budget to hire coaching from someone. I'm an example. But there's a ton of people out there that offer this kind of thing. If you don't learn the leadership skills when you switch roles, if you don't take time to learn those skills that are totally learnable, you're not going to have them and it's hard to apply them. There's a lot of pressure to magically know them now that you've switched hats. MAE: And how I don't understand why everyone in life doesn't have a therapist, [laughs] I don't understand why everyone in life doesn't have multiple job coaches at any time. Like why are we not sourcing more ideas and problem-solving strategies, and thinking we need to be the repository of how to handle X, Y, Z situation? CASEY: For some reason, a lot of people I've talked to think their manager is supposed to do that for them. Their manager is supposed to be their everything; their boss. They think the boss that if they're bad, you quit your job. If they're good, you'll stay. That boss ends up being their career coach for people, unless they're a bad career coach and then you're just stuck. Because we expect it so strongly and that is an assumption I want everyone listening to question. Do you need your manager at work to be that person for you? If they are, that's great. You're very fortunate. If not, how can you find someone? Someone in the community, a friend, family member, a professional coach, there's other options, other mentors in the company. You don't have to depend on that manager who doesn't have time for you to give you that kind of support. CHELSEA: So to that end, my thinking around management and mentorship changed about the time I hit – hmm. It was a while ago now, I don't know, maybe 6 years as a programmer, or something like that. Because before that, I was very bought into this idea that your manager is your mentor and all these types of things. There was something that I realized. There were two things that I realized. The first one was that, for me, most of my managers were not well set up to be mentors to me and this is why. Well, the truth is I level up quickly and for many people who are managers in a tech organization, they were technologists for 3 to 5 years before they became managers. They were often early enough in their career that they didn't necessarily know what management entailed, or whether they should say no based on what they were interested in. Many managers in tech figure out what the job is and then try to find as many surreptitious ways as possible to get back into the code. MAE: Yeah. CHELSEA: Additionally, many of those managers feel somewhat insecure about their weakening connection to the code base of the company that they manage. MAE: Yeah. CHELSEA: And so it can be an emotionally fraught experience for them to be mentor to someone whose knowledge of the code base that they are no longer in makes them feel insecure. So I learned that the most effective mentors for me – well, I learned something about the most effective mentors for me and I learned something of the most effective managers for me. I learned that the most effective managers for me either got way out ahead of me experience wise before they became managers, I mean 10 years, 15 years, 20 years, because those are not people who got promoted to management because they didn't know to say no. Those are people who got promoted to management after they got tired of writing code and they no longer staked their self-image on whether they're better coders than the people that they manage. That's very, very important. The other type of person who was a good manager for me was somebody who had never been a software engineer and there are two reasons for that. First of all, they trended higher on raw management experience. Second of all, they were not comparing their technical skillset to my technical skillset in a competitive capacity and that made them better managers for me, honestly. It made things much, much easier. And then in terms of mentors, I found that I had a lot more luck going outside of the organization I was working for mentors and that's again, for two reasons. The first one is that a lot of people, as they gain experience, go indie. Just a lot of people, like all kinds. Some of my sort of most trusted mentors. Avdi Grimm is somebody I've learned a lot from, indie effectively at this point. GeePawHill, like I mentioned, indie effectively at this point. Kenneth Mayer, indie effectively at this point. And these are all people who had decades of experience and the particular style of programming that I was doing very early in my career for many years. So that's the first reason. And then the second reason is that at your job, it is in your interest to succeed at everything you try—at most jobs. And jobs will tell you it's okay to fail. Jobs will tell you it's okay to like whatever, not be good at things and to be learning. But because if I'm drawing a paycheck from an organization, I do not feel comfortable not being good at the thing that I am drawing the paycheck for. MAE: Same. CHELSEA: And honestly, even if they say that that's the case, when the push comes to shove and there's a deadline, they don't actually want you to be bad at things. Come on! That doesn't make any sense. But I've been able to find ambitious projects that I can contribute to not for pay and in those situations, I'm much more comfortable failing because I can be like, “You know what, if they don't like my work, they can have all their money back.” And I work on a couple projects like that right now where I get to work with very experienced programmers on projects that are interesting and challenging, and a lot of times, I just absolutely eat dirt. My first PR doesn't work and I don't know what's wrong and the whole description is like somebody please help and I don't feel comfortable doing that on – if I had to do it at work, I would do it, but I'm not comfortable doing it. I firmly believe that for people to accelerate their learning to their full capacity for accelerating their learning, they must place themselves in situations where they not only might fail, but it's pretty likely. Because that's what's stretching your capacity to the degree that you need to get better and that's just not a comfortable situation for somewhere that you depend on to make a living. And that ended up being, I ended up approaching my management and my mentorship as effectively mutually exclusive things and it ended up working out really well for me. At this particular point in time, I happened to have a manager who happened to get way out ahead of me technically, and is willing to review PRs and so, that's very nice. But it's a nice-to-have. It's not something that I expect of a manager and it's ended up making me much more happy and manage relationships. MAE: I agree with all of that. So well said, Chelsea. CHELSEA: I try, I try. [laughs] Casey, are there things that you look for specifically in a manager? CASEY: Hmm. I guess for that question, I want to take the perspective inward, into myself. What do I need support on and who can I get that from? And this is true as also an independent worker as a consultant freelancer, too. I need support for when things are hard and I can be validated from people who have similar experiences, that kind of like emotional support. I need technical support and skills, like the sales I don't have yet and I have support for that, thank goodness. Individuals, I need ideally communities and individuals, both. They're both really important to me and some of these could be in a manager, but lately, I'm my own manager and I can be none of those things, really. I'm myself. I can't do this external support for myself. Even when I'm typing into a spreadsheet and the computer's trying to be a mirror, it's not as good as talking to another person. Another perspective that I need support on is how do I know what I'm doing is important and so, I do use spreadsheets as a mirror for that a lot of the time for myself. Like this impact is having this kind of magnitude of impact on this many people and then that calculates to this thing, maybe. Does that match my gut? That's literally what I want to know, too. The numbers aren't telling me, but talking to other people about impact on their projects really kind of solidifies that for me. And it's not always the client directly. It could be someone else who sees the impact I'm having on a client. Kind of like the manager, I don't want to expect clients to tell me the impact I'm having. In fact, for business reasons, I should know what the impact is myself, to tell them, to upsell them and continue it going anyway. So it really helps me to have peers to talk through about impact. Like that, too types of support. What other kinds of support do you need as consultants that I didn't just cover? MAE: I still need – and I have [laughs] hired Casey to help me. I still need a way to explain what it is that I am offering and what the value of that really is in a way that is clear and succinct. Every time I've gone to make a website, or a list of what it is that I offer, I end up in the hundreds of bullet points [laughs] and I just don't – [overtalk] CASEY: Yeah, yeah. MAE: Have a way to capture it yet. So often when people go indie, they do have a unique idea, a unique offering so finding a way to summarize what that is can be really challenging. I loved hearing you two when you were talking about knowing what kinds of work you want to do and who your ideal customer is. Those are things I have a clearer sense of, but how to make that connection is still a little bit of a gap for me. But you reminded me in that and I just want to mention here this book, The Pumpkin Plan, like a very bro business book situation, [chuckles] but what is in there is so good. I don't want to give it away and also, open up another topic [laughs] that I'll talk too long about. So I won't go into it right now, but definitely recommend it. One of the things is how to call your client list and figure out what is the most optimal situation that's going to lead toward the most impact for everybody. CASEY: One of the things I think back to a lot is user research and how can we apply that this business discovery process. I basically used the same techniques that were in my human computer interaction class I took 10, or 15 years ago. Like asking open ended questions, trying to get them to say what their problems are, remembering how they said it in their own words and saying it back to them—that's a big, big step. But then there's a whole lot of techniques I didn't learn from human computer interaction, that are sales techniques, and my favorite resource for that so far is called SPIN selling where SPIN is an acronym and it sounds like a wonky technique that wouldn't work because it's just like a random technique to pull out. I don't know, but it's not. This book is based on studies and it shows what you need to do to make big ticket sales go through, which is very different than selling those plastic things with the poppy bubbles in the mall stand in the middle of the hallway. Those low-key things they can manipulate people into buying and people aren't going to return it probably. But big-ticket things need a different approach than traditional sales and marketing knowledge and I really like the ideas in SPIN selling. I don't want to go into them today. We'll talk about it later. But those are two of the perspectives I bring to this kind of problem, user research and the SPIN selling techniques. I want to share what my ideal client would be. I think that's interesting, too. So I really want to help companies be happier and more effective. I want to help the employees be happier and more effective, and that has the impact on the users of the company, or whoever their clients are. It definitely impacts that, which makes it a thing I can sell, thankfully. So an organization usually knows when they're not the most happy, or the most effective. They know it, but my ideal client isn't just one that knows that, but they also have leadership buy-in; they have some leader who really cares and can advocate for making it better and they just don't know how. They don't have enough resources to make it happen in their org. Maybe they have, or don't have experience with it, but they need support. That's where I come in and then my impact really is on the employees. I want to help the employees be happier and more effective. That's the direct impact I want, and then it has the really strong, indirect impact on the business outcomes. So in that vein, I'm willing to help even large tech companies because if I can help their employees be happier, that is a positive impact. Even if I don't care about large tech companies' [chuckles] business outcomes, I'm okay with that because my focus is specifically on the employees. That's different than a lot of people I talk to; they really just want to support like nonprofit type, stronger impact of the mission and that totally makes sense to me, too. MAE: Also, it is possible to have a large and ever growing equitably run company. It is possible. I do want to contribute toward that existing in the world and as much as there's focus on what the ultimate looking out impact is, I care about the experience of employees and individuals on the way to get there. I'm not a utilitarian thinker. CASEY: Yeah, but we can even frame it in a utilitarian way if we need to. If we're like a stakeholder presentation, if someone leaves the company and it takes six months to replace them and their work is in the meantime off board to other people, what's the financial impact of all that. I saw a paper about it. Maybe I can dig it up and I'll link to it. It's like to replace a person in tech it costs a $100K. So if they can hire a consultant for less than a $100K to save one person from leaving, it pays for itself. If that number is right, or whatever. Maybe it was ten employees for that number. The paper will say much better than I will. CHELSEA: I think that in mentioning that Casey, you bring up something that businesses I think sometimes don't think about, which is some of the hidden costs that can easily be difficult to predict, or difficult to measure those kinds of things. One of the hidden costs is the turnover costs is the churn cost because there's how much it takes to hire another person and then there's the amount of ramp time before that person gets to where the person who left was. CASEY: Right, right, right. CHELSEA: And that's also a thing. There's all the time that developers are spending on forensic software analysis in order to find out all of the context that got dropped when a person left. CASEY: Yeah. The one person who knew that part of the code base, the last one is gone, uh oh. CHELSEA: Right. CASEY: It's a huge trust. And then engineering team is often really interested in conveying that risk. But if they're not empowered enough and don't have enough bandwidth time and energy to make the case, the executive team, or whoever will never hear it and they won't be able to safeguard against it. MAE: Or using the right language to communicate it. CASEY: Right, right. And that's its own skill. That's trainable, too thankfully. But we don't usually train engineers in that, traditionally. Engineers don't receive that training unless they go out of their way for it. PMs and designers, too, honestly. Like the stakeholder communication, everybody can work on. MAE: Yeah. CASEY: That's true. MAE: Communication. Everyone can, or not. Yes. [laughs] I learned the phrase indie today. I have never heard it and I really like it! It makes me feel cool inside and so love and – [overtalk] CASEY: Yeah, I have no record label, or I am my own record label, perhaps. MAE: Yo! CASEY: I've got one. I like the idea of having a Patreon, not to make money, but to have to help inspire yourself and I know a lot of friends have had Patreons with low income from it and they were actually upset about it. So I want to go back to those friends and say, “Look, this prove some people find value in what you're doing.” Like the social impact. I might make my own even. Thank you. MAE: I know I might do it too. It's good. That's good. CHELSEA: Absolutely. Highly recommended. One thing that I want to take away is the exercise, Casey, that you were talking about of tallying up all of the different things that a given position contributes in terms of a person's needs. Because I think that an exercise like that would be extremely helpful for, for example, some of my students who are getting their very first tech jobs. Students receive a very one-dimensional message about the way that tech employment goes. It tends to put set of five companies that show remain unnamed front and center, which whatever, but I would like them to be aware of the other options. And there is a very particular way of gauging the value of a tech position that I believe includes fewer dimensions than people should probably consider for the health of their career long-term and not only the health of their career, but also their health in their career. CASEY: One more parting thought I want to share for anyone is you need support for your career growth, for your happiness. If you're going to be a consultant, you need support for that. Find support in individuals and communities, you deserve that support and you can be that support for the people who are supporting you! It can be mutual. They need that, too.

Healthy Hormones for Women Podcast
183: Finding Relief from Chronic Headaches and Migraines

Healthy Hormones for Women Podcast

Play Episode Listen Later Jan 19, 2022 44:57


You can find all the info and links about this episode at https://holisticwellness.ca/episode183. Thanks for listening! Important Announcements: If you're a practitioner, a nutritionist, or a coach, don't miss my 5-day business training over at the Holistic Business Collective Facebook group. If you are not yet a member,  just search it up on Facebook and come and join us there! Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breathwork exercises and so much more inside this program to help you feel your very best! Join the Adrenal Reset program at this link here - https://bit.ly/28dayadrenalreset Grab your free 5-day Sugar Detox Program and get started today. I've created a delicious meal plan to help you balance your blood sugar and optimize your hormone health - holisticwellness.ca/sugardetox. Sign up for our newsletter at holisticwellness.ca/newsletter and connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there's anything you'd love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you're listening to us on.  Links to things we talk about in the show: Say Goodbye to Headaches Naturally with Dr. Meg's 8 Step HEADACHE Protocol: https://www.subscribepage.com/headache You can also learn more about her HeadStrong program here - www.happinessbeyondheadaches.com Whether you suffer from embarrassing diarrhea, constipation, gas, bloating, heartburn, or autoimmune diseases that cause debilitating pain, you can restore your gut and transform your life, becoming your best self from the inside out. Check out Steven's amazing gut health products and save $15 off  over at Healthygut.com with the coupon code - HEALTHYHORMONES. If you're in the US, get free shipping too! www.healthygut.com/healthyhormones Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. If you're looking to use CBD for PMS support, I recommend the extra-strength CBD oil and the CBD salve for cramps. They've also just launched their brand new Organic Superfood Bites in 4 delicious flavours. The hemp + espresso + dark chocolate is my fav! Learn more here - https://eatonhemp.com. My favourite pendant for EMF protection and stress support. Save up to 50% off the HARMONI Pendant by clicking this link here. We've had so many women in our community use this pendant and absolutely LOVE it! It makes a great Christmas gift -->  https://www.wendymyersdetox.com/2CN2HP5/BP658/?uid=39 Two of my go-to products for PMS are the Organifi HARMONY and the GOLD chocolate. The harmony contains powerful herbs for women's hormones and the GOLD is perfect for stress and sleep. Save 15% off any Organifi Products at organifishop.com. Also check out their GOLD in Pumpkin spice which is absolutely delicious for this time of year. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca.  I love taking their magnesium bisglycinate, Myo-inositol and MYCO10 for immune support. They've also just launched their Omega Twists which are delicious. Check out some of their products here: https://canprevwomen.ca/products/cramp-relief/ https://canprevwomen.ca/products/magnesium-bis-glycinate-berry-hibiscus/ https://canprev.ca/products/omega-twist Save 15% over at https://www.middaysquares.com with the coupon HEALTHYHORMONES15. I am IN love with all of their bars and flavours. Super clean and a great macro breakdown of carbs, protein and fat. Where you can find Dr. Meg: https://www.instagram.com/drmegmill https://www.facebook.com/drmegmill Where you can find me: Samantha's Instagram Samantha's Facebook Samantha's Website Samantha's Twitter Healthy Hormones for Women Podcast Private Community on Facebook How you can work with me: 6-Week Healthy Hormones for Women Intensive  Healing & Dealing with Hashi's

Unlock the Sugar Shackles Podcast
How Estrogen & Progesterone Levels affect Insulin Sensitivity with Karen Martel | Episode 80

Unlock the Sugar Shackles Podcast

Play Episode Listen Later Jan 19, 2022 75:47


*NEW PROGRAM ALERT!*: OPTIMIZE YOUR DIGESTION FOR LOW CARB DIETS Bloating? Heartburn? Constipation? Diarrhea? Do you struggle with digestive issues? Have they gotten worse since going low carb or keto?!Maybe you don't have a gallbladder or all the extra fat seems to "run right through you".You're not alone! For years we may have eaten inflammatory foods, low-fat, bad fats, and insufficient protein. This can set the stage for digestive issues. In my new course Optimize Your Digestion for Low-Carb Diets, you'll get all the tools to improve your digestion and gut so you can finally feel amazing on your low-carb diet!Get on the Waitlist for my brand new upcoming course *Optimize your Digestion for Low-Carb Diets*!! https://www.daniellehamiltonhealth.com/optimize-your-digestion-wait-list_______________________TODAY'S GUEST: Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women's weight loss expert.She is the founder of the revolutionary program OnTrack, a women's hormone balancing & weight loss program and the host of the top-rated women's health podcast The Other Side of Weight Loss.After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women's health and weight management. Karen's passion lies in helping women breakthrough weight loss resistance and find their personal weight loss code through diet variation and hormone optimization.In today's interview Karen shares some incredible, eye-opening information about how our female hormones (like estrogen and progesterone) can impact our insulin sensitivity. We also discuss: Karen's own journey with female hormones and how she was able to lose weight, get off antidepressants, and improve her sleep, PMS and get rid of migrainesThe age at which hormones tend to start declining (I was not happy about this! It was way earlier than I thought!)Estrogen's effect on insulin and how this impacts what we should eat during the first and second half of our menstrual cyclesWhich hormone is responsible for water retention and insomniaWhy stress has a greater impact on your health in your 30s and 40s (psst - it has to do with progesterone!)The connection between menopause, Type II Diabetes and estrogenWhy replacing hormones with bioidenticals is recommended over not replacing themWhy hormone replacement therapy got a bad rapWhy blood testing is NOT recommended for hormone testing and what to do insteadI was taking notes during this episode and it was one of my favorite interviews I've ever done. You are going to be blown away by the information Karen shares!Follow Karen Martel:FacebookInstagramYoutubePodcast________________________________STAY IN TOUCH:You can find me on Instagram @daniellehamiltonhealth and on Facebook at Danielle Hamilton Health. My website is daniellehamiltonhealth.com. Thank you for subscribing, rating, reviewing, sharing and reposting the show! I appreciate each and every one of you!

Petros And Money
A Tu Hermano Tuesday (Hour 2) 1/18/22

Petros And Money

Play Episode Listen Later Jan 19, 2022 42:25


Number, Word and Song of the Day . NFL on FOX Analyst and former QB Mark Sanchez. Great Sportstalk and PMS business venture.

This EndoLife
What I Do on My Period to Avoid a Pain Flare

This EndoLife

Play Episode Listen Later Jan 17, 2022 30:06


So, following on from last week, where I shared the most effective strategies, I've tried from the past seven years of managing endo, today I want to share what I do on my period to avoid a pain flare. Essentially, what I do on my period that allows me to experience either low pain levels or no pain at all, and if for some reason my levels do start to creep up, how I get them back down quickly and prevent them from getting worse.  Go back to last week's episode if you haven't listened to it already, but for context, before I started managing my endometriosis, my periods were excruciating. I would take pain killers upon pain killers with little to no relief at all. I couldn't stand, sleep, walk, eat – pretty much anything.  Over the years, as I've come to train and to experiment, I have been able to pull together essentially a toolbox of strategies that I always go to on my period. To be clear, for me, managing endometriosis is something I do all cycle long, because if I don't, the tools I am going to share today just aren't as effective and my pain is worse, but a combination of month-long strategies like anti-inflammatory eating and physiotherapy for example, plus these tools on Day 1 of my cycle, really guarantee me the best results.  For years and years, I suffered with period pain that on a pain scale of 1-10, were a 12, now they're 0-3, and a bad period would be seeing them creep to say a 5, which usually only happens very temporarily and using the strategies listed, my levels return back to normal. Now, I want to be clear that we're all different. You may have to play around for a few cycles to work out what you respond to, it may take you a couple of months to lower your inflammation overall, you may need different tools and strategies. So, please don't give up if you don't have the relief, you want straight away! This episode is here to inspire and motivate you, but ultimately, it's my personal protocol, and you'll need to work out what yours looks like too.  So, now you have a bit of background and context, let's get started… So once I actually see fresh blood (as opposed to spotting or light pink or brown discharge), that's when I bring in my main go-tos. As you all may know, I usually take a handful of anti-inflammatory supplements each month, and normally I will stagger these throughout the day. When I am due on however, I wait until my period starts, and then take them all at once – at the moment, I'm taking quercetin, glutathione which is a potent antioxidant and omega 3 fish oil. But I vary them up depending on what I need and if I'm on a specific healing protocol for say SIBO and histamine.  Taking them, all together gives me a dose of anti-inflammatory antioxidants that can start lowering any inflammation which comes with menstruation, and in turn, can help lower pain.  Sometimes I don't take the whole dose in one go but instead split them into two. So, at the moment I take two glutathione a day and two omega 3 caps, and 6 quercetin, and so when I see the blood, I may take half of that, then a few hours later if I feel pain creeping in, I take them again. The reason why I do this is because I've noticed a pattern in my bleeding. If I'm going to get any pain, it's going to be when I first see fresh red blood, because that's when the inflammation and inflammatory chemicals are doing their job to cramp the uterus up and shed the uterine lining. Then things calm down and I would say about five hours later, I get another flow of fresh red blood and if I am going to get any pain, that would be when the second wave comes, and so I may save my other dose for then.  The other things I do when I start bleeding is that I immediately put on my BeYou patches, one on the front of my pelvis and one of the back. These release natural essential oils selected for their anti-spasmodic properties, essentially, they reduce cramps. Once that's in place, I pretty much soak my pelvis and sometimes my lower back if I'm a little achy there, with magnesium spray. Magnesium helps to reduce period pain, but also relaxes muscles and reduces cramping and inhibits the inflammatory chemical prostaglandin E2.  Now, a very quick science lesson, I talk about this in more depth in other podcast episodes and in my courses, etc. but essentially, inflammatory chemicals like histamines and prostaglandin E2 cause the smooth muscle of the uterus to contract, helping to shift the lining. That's normal. However, when we have too many of these chemicals, it causes too much inflammation and cramping, and therefore pain. Research has found that people with endo have high levels of histamines and high levels of prostaglandin E2 in their pelvic cavity and menstrual blood, research also shows that people with dysmenorrhea or painful periods have high levels of prostaglandin E2 in their menstrual blood as well. So, what I am doing here, is essentially trying to lower the levels of inflammation and cramping.  Now, I do this all month long by adopting an anti-inflammatory diet and lifestyle and by avoiding things that raise prostaglandin E2 levels like refined vegetables oils, processed foods and too much sugar, and adding in practices that lower their levels, like eating a diet rich in antioxidants and omega 3 fats and utilising supplements and tools like magnesium baths.  But back to what I do on my actual period, within minutes of using all of these tools, any cramping I may feel creeping in dissolves or reduces greatly, and if I have none at all, this usually keeps it that way. Once those bits have been done, I or my boyfriend make a ginger tea. Ginger root powder is naturally anti-inflammatory, is an effective pain reliever and has been shown to alleviate period pain when taken for the first three days of the cycle. The studies range between using 1000mg to 2000mg a day for period pain, and it's safe to go to 2000mg generally. I divide this dose across several teas if I'm not taking  it in supplement form. You shouldn't take too much ginger in one go, as it can cause diarrhoea, so you'll find most supplements and studies dose at 250mg to 400 or 500mg at any one time. I tend to go for 250mg of dried ginger root powder per tea. I used to do higher, but it was just too spicy for me! So, I now drink less of it, but drink it more frequently.  If I have them in the house, I will also add turmeric and cinnamon, which both have anti-inflammatory properties, and cinnamon helps to alleviate heavy menstrual bleeding. I have to be a bit cautious with cinnamon because of my histamine intolerance, but I tend to allow it on my period as I'm usually only having it for one day.  I'll link in the show notes to a latte recipe which includes ginger, turmeric, and cinnamon. So, I drink that, and at the same time as we're already boiling the kettle, I may also get a hot water bottle, which I'll use for about 30 minutes, as any longer can actually worsening cramping because the blood vessels begin to restrict. I don't love using hot water bottles, so I only really use them if I feel I need the comfort or if I feel like I need an extra tool to keep the cramping from increasing. As I mentioned earlier, usually I am pain free or very low pain, and there are numerous factors that allow me to live with endo in this way, and I know from experience, that if I didn't use these strategies, my pain would usually increase or will last longer.  Next up is movement and posture. I have noticed that if I am in that point where I'm bleeding freely, that point I mentioned earlier when if I'm going to be pain, it'll be then, if I'm lying down, then the cramps can sometimes worsen. I think this is very likely my body realising it has to work harder to move the blood out, and I start to cramp more. It could also be that by lying down, I don't have much else to focus on except for the sensation, and so I pay more attention to it, I get scared that it might get worse, my brain feels unsafe and sends danger signals, and then of course, the brain responds by increasing pain. If you want to learn more about how pain signals work, I've linked to an episode in the show notes.  So, it could be either of those or both. Either way, I find if I want to relax in bed, that sitting up or at least propped up, helps to reduce the chances of this happening and if it has already happened, it tends to reduce those cramps down again fairly quickly, which is why I think it's more to do with the body having to work harder to shift the blood out because lying down has slowed the flow. If I still don't feel very comfortable sitting up, say the cramping has continued, then I'll move around. I find that when I'm moving out of choice, rather than force, so I have chosen to get out of bed and move around vs. I have to get up and catch a train to a meeting, then the movement is very helpful and tends to support my menstrual flow and eases the cramping. A walk around the house, yoga for endometriosis and period pain or a walk outside if I'm up to it, tend to ease the cramps. The exception being is if I'm stuck out for some reason, I'm tired and I don't have any of my tools with me – that kind of scenario would increase my pain.  This leads me onto my next strategy. As much as I can, I love to rest on the first day of my period. If I can fit it into my schedule, Day 1 of my period will be the one day of the month that I allow myself to sit in bed all day and just watch romcoms and chick flicks. And I'm going to say something that might sound strange to you, and I hope it doesn't anger or upset you because please remember, I once suffered with horrific pain too – but I actually look forward to my period now. I know my period will (hopefully) involve a bath and a day in bed watching light-hearted films and series, all guilt free. I usually watch some of my favourites like period dramas, or a classic romcom like Notting Hill. In short, it's a very stereotypical ‘girly' day – and I love it. I don't often do these things, and it just feels very indulgent, comforting and like a returning to myself because I get to pause. I have found that if I don't do this, I end up dragging myself through my period and coming out the other end of it exhausted. Your period is when your hormones are at their lowest. Your hormones help with energy, neurotransmitter production and a heap of other functions in your body. You quite literally have less energy, less happy hormones and less of a drive to socialise on your period as a result. Not to mention, you're using up energy and nutrients in the process of bleeding, including losing iron and magnesium, two essential nutrients for energy production, so you're more likely to be tired. When we push through the lowest hormone days, 1 to three being the lowest, we are stressing are body and forcing it to function off cortisol and adrenaline to get us through, because it knows it needs to meet demands it doesn't have the physical resources to meet. It's no wonder then, that if I don't allow even a little bit of rest, that I feel burnt out that month, which is the inevitable result of getting by on cortisol and adrenaline. Now, clearly, I have the privilege of working for myself and I also don't have children to look after. So, I appreciate that most of you have to go to work and some of you have people depending on you. And I get that, for many years I was an employee working with vulnerable homeless young people, who I couldn't let down. I would drag myself to work in whatever state I was in. These days, it's a bit different, but I still have commitments. I see clients every week, so if my period falls on a day when I have one or two clients, I will see them and rest afterwards or beforehand, and I'll push everything else to the next day. If I know ahead that I have a really busy day of clients, I will move some around in advance – it's worth stating here that the only way I am able to do this is by tracking my period and ensuring I know which day I'm due on, or as close to. Back when I wasn't tracking my period, I'd be taken by surprise every single time. Anyway – back to the point, strangely, I don't have to do rearrange my days too often as the universe seems to organise it that my clients ask to swap a day, or my period falls on an admin day or a day when I don't have too many sessions. Like I said, if I do have a day with a few clients and I haven't moved them, I'll rest up as much as possible between calls or afterwards, and I'll also try to take some time out the next day, so I can squeeze in a full day's rest. If that fails and for some reason, I'm unable to take any time out, say when I'm in a course launch, then I'll take a weekend day out to rest.  For those of you who work for a company, perhaps you can talk to your managers about arranging it so you can work from home on Day 1 of your cycle, having endometriosis means you're legally entitled to reasonable adjustments at work, even though it's not classified as a disability. So, for example, when I worked at Centrepoint, I could work from home on Day 1 of my cycle and the other days of my period I could come in later and leave earlier, and I would make up the time at other points in my cycle – though honestly, they didn't even expect me to do that. If you're not sure what you're legally entitled to, have a listen to my episode with Clare from See Her Thrive, which is all about this topic. It's episode number xxx.  Now of course, if you have children, I understand this may be totally unrealistic and I'm not sharing this info about what I do for you guys to replicate it all. Instead, I hope it inspires you to carve out some kind of rest or time out that works for you and your lifestyle on Day 1. It could be having five minutes to yourself before the children wake up, or it could be that your partner takes the baby for half an hour whilst you lie down, or if you're a single parent, maybe this is a day when your friend or your own parent might be able to give you a helping hand, so you don't have to juggle everything alone.  I don't know what will work for you, but I'm sharing what works for me, and I hope that perhaps it'll help you discover what works for you! So, my next strategy is an Epsom salt bath! Yes, I rave about these and with good reason. Research shows that having a bath two to three times a week with 500 g to 600 g of Epsom salts, for 10 to 30 minutes, reverses magnesium deficiency. Now here's the thing, most of us are deficient in magnesium, especially people who menstruate or who experience frequent stress (which let's be honest, living with chronic illness can be stressful) as these both deplete magnesium. And as I mentioned earlier, Magnesium is not only anti-inflammatory, but reduces muscle cramping, has been shown to reduce period pain and PMS, is essential for healthy hormone balance, energy production and helps to stabilise blood sugar. All important for managing endo and for aiding in energy and pain relief on our period.  So, on my period, I try my best to make time for a bath, even if it's just 10 minutes, to soak up that magnesium, and help to relieve the tension from my muscles and uterus and restore my energy levels.  I also always have a couple of baths in the lead up to my period to help prevent my cramps being bad on my actual period.  If you don't have a bath, you can do this with a foot soak or you can actually get inflatable baths, fold out baths and plastic bathtubs online, that you can just store away! So, you could always try that. The benefit of soaking in bath on your period as well, is that the heat actually works as a pain therapy too.  Next is how I eat on my period. As you learned last week, once upon a time I used to fast on Day 1 of my period. I would now never do that, given how much energy we need for Day 1 of our cycle! Then when I started being able to eat on my period, I moved to more keto based meals on Day 1, to avoid a blood sugar spike, which would lead to a pain flare on my period. Now I seem to have better stability with my blood sugar, I can eat meals with a normal amount of carbs, but I ensure that meal is blood sugar balancing as much as possible – so fat, fibre, protein, and complex carbs. I do actually still ease up a bit of the fibre, so I tend to have more low FODMAP veggies on day 1, just because we are already prone to having loose stools or diarrhoea on our periods  because the prostaglandins also cause the colon to cramp and contract, and as I have SIBO, if I also aggravate that, the situation just gets worse and I can get intestinal inflammation and further cramping, causing me more pain and more IBS trouble.  I also add in a few extra blood sugar hacks now that I'm eating more carbs on my period, just to avoid any spikes. I have a tablespoon of vinegar in water before I eat, which has been shown to reduce blood sugar spikes and I eat my veggies first or try to have a side salad first, and eat my starches last in a meal, which again, has been shown to reduce blood sugar spikes because the fibre from the veggies delays the glucose release. And just to credit her, this info is from the incredible biochemist Glucose Goddess. I also walk around the house for 10 minutes after a meal, or just move gently on the spot, which helps to use up any excess glucose, preventing a spike. I have found that using these hacks on Day 1 of my period, really allow me to eat more comfort food like a pasta or something carby, without having a pain flare.  If you want to understand this process in more detail, have a listen to last week's episode and episode xx, and it's definitely worth checking out the Glucose Goddess!  So that's it! That's everything I do on my period to prevent a pain flare or to reduce pain if I have any. Usually, these practices keep me pain free or at a low level of pain, but if for some reason it creeps up, I double down on these and repeat some of the processes, like spraying magnesium, drinking tea, applying a new patch, or taking some more supplements, and if I really need to, I take a paracetamol. Usually, I just need one and that's enough to nip it in the bud.  Now of course, what works for me may not work for you because we're all different. This period protocol has been created after years of experimenting and training as an endo health coach, and I've adapted it over the years as my endo has changed. If you'd like to create your own protocol, I really recommend going over some previous podcasts and articles for further research and information, and of course, I have the masterclasses and my course Live and Thrive with Endo. Please do consult your doctor before taking any supplements or making any dietary changes!   Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to my free Ease Endo Tea Challenge here. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.  Show Notes  Super Turmeric Latte Anti-inflammatory Living for Endometriosis (pain signals) Christie Uipi episode (pain signals) Curcumin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4533742/ https://www.karger.com/Article/FullText/491886 https://www.sciencedirect.com/science/article/abs/pii/S0753332217346838?via%3Dihub https://www.sciencedirect.com/science/article/pii/S1756464615000092 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407015/ https://pubmed.ncbi.nlm.nih.gov/24672232/ https://pubmed.ncbi.nlm.nih.gov/25277322/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3476912/ Quercetin https://pubmed.ncbi.nlm.nih.gov/19462895/ https://www.hindawi.com/journals/ecam/2014/781684/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/ https://pubmed.ncbi.nlm.nih.gov/19297429/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/ https://avivaromm.com/remedies-seasonal-allergies/ Omega 3 Fatty Acids https://pubmed.ncbi.nlm.nih.gov/16531187/ https://pubmed.ncbi.nlm.nih.gov/2832216/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614254/ https://pubmed.ncbi.nlm.nih.gov/11687013/ https://pubmed.ncbi.nlm.nih.gov/17434511/ https://pubmed.ncbi.nlm.nih.gov/22261128/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ Magnesium https://www.mdpi.com/2072-6643/5/10/3910 https://onlinelibrary.wiley.com/doi/full/10.1111/dme.12250 https://drbrighten.com/boost-low-progesterone/ https://www.composednutrition.com/blog/increase-progesterone-naturally https://pubmed.ncbi.nlm.nih.gov/2675496/ https://pubmed.ncbi.nlm.nih.gov/25023192/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/ https://pubmed.ncbi.nlm.nih.gov/30880352/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4847116/ https://pubmed.ncbi.nlm.nih.gov/17229895/ Ginger https://pubmed.ncbi.nlm.nih.gov/23865123/ https://pubmed.ncbi.nlm.nih.gov/26177393/ https://pubmed.ncbi.nlm.nih.gov/25912592/ https://onlinelibrary.wiley.com/doi/10.1002/ptr.6730 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7171779/ https://pubmed.ncbi.nlm.nih.gov/23657930/ Cinnamon https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443385/ https://pubmed.ncbi.nlm.nih.gov/30396627/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220230/ https://academic.oup.com/ajcn/article/89/3/815/4596714 https://pubmed.ncbi.nlm.nih.gov/30396627/ https://examine.com/supplements/cinnamon/ https://jandonline.org/article/S2212-2672(16)30899-1/fulltext Essential oils https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979258/ https://www.hindawi.com/journals/prt/2016/8158693/ https://www.sciencedirect.com/science/article/pii/S2221169115001033?via%3Dihub

Drinks After Work
Why Your Gut Health Matters ft. Ceci Blanco

Drinks After Work

Play Episode Listen Later Jan 17, 2022 50:13


This week, Shannen and Abby are joined by Cecilia Blanco, Nutrition Practitioner and Founder & CEO of The Healthy Gut Club. Ceci shares her experience in the fitness industry and the defining moment that led her to make her gut health a priority. After starting her company and helping clients heal their gut, there is nothing Ceci hasn't seen — parasites, overgrowth of bacteria, poop, you name it. The girls discuss it all in this episode so if you've ever wondered if your acne, bloating, GI issues, or horrible PMS was due to something underlying then listen up! Ceci dives into her business and explains what to expect as a new client, the benefits of joining the HG club, and why a bio-individualized approach is key to healing your gut. Get your pen and paper ready baddies!

The Jillian Michaels Show
Rebalancing Your Hormones, with Naturopath Dr. Sonya Jensen

The Jillian Michaels Show

Play Episode Listen Later Jan 17, 2022 51:16


Naturopath Dr. Sonya Jensen joins Jillian to discuss a holistic approach to hormone regulation through proper nutrition, supplementation, liver detoxing and more, in order to manage negative symptoms from PMS, postpartum, and menopause.Guest Links:The Book: https://womanunleashedbook.comWebsite: drsonyajensen.comSocial: @drsonyajensenFor 25% off The Fitness App by Jillian Michaels, go to www.thefitnessapp.com/podcastdealFollow us on Instagram @JillianMichaels and @MartiniCindyJillian Michaels Community: https://www.facebook.com/groups/1880466198675549Email your questions to JillianPodcast@gmail.comYou can find new episodes of Keeping It Real: Conversations with Jillian Michaels, completely ad free, on Wondery+ https://wondery.app.link/jillianSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Tim Conway Jr. on Demand
Hour 3 | Tim's Podcast Class @ConwayShow

Tim Conway Jr. on Demand

Play Episode Listen Later Jan 15, 2022 36:24


PMS on Conway REPLAY City of L.A. / Podcast class / Getting outta stuff // Be nice!! CA to get billions for infrastructure // closures 10 / NHL / Covid when is it over???

Petros And Money
A Crunchy Groove Thursday (Hour 1) 1/13/22

Petros And Money

Play Episode Listen Later Jan 14, 2022 42:58


A FLEX ALERT before the Clippers-Pelicans game. PMS is upset with another radio show in the building. Minor Sports Stories. Secret Textoso Roundup

Voices from DARPA
Episode 53: So, You Want to Become a DARPA Program Manager?

Voices from DARPA

Play Episode Listen Later Jan 12, 2022 46:23


In this episode of the Voices from DARPA podcast, listeners will hear a “best hits” medley from program managers (PMs), who since 2016 have chronicled in the podcast their joy, sense of accomplishment, scientific stimulation, privilege to influence entire fields of research and development, sense of mission as they further the cause of national defense and security, fun, and, in short, the overall awesomeness of their jobs. Every program manager arrives at DARPA with an expiration date on their badges. It's a short-term deal that constantly brings in new blood and is routinely cited as part of DARPA's “special sauce.” Those who become PMs know their jobs likely will end three to five years after they start. Yet so many of them say there is no better job and that they wouldn't have it any other way. Their collective message is that being a DARPA PM can be a dream job for just about any scientist or engineer, whether they are only beginning to rev up their careers; already making a name for their themselves in an academic, start-up, industry, or government setting; or in search of a second-career to apply the experience and wisdom they have accrued over previous decades of work. At the end of the podcast, DARPA director and former program manager Stefanie Tompkins encapsulates the collective message of the many DARPA voices in this episode: “The program manager is the center of DARPA. The PMs, each and every one of them, has a chance to change the world.”

Healthy Hormones for Women Podcast
182: How Butyrate Can Support your Microbiome, Histamine, and Leaky Gut

Healthy Hormones for Women Podcast

Play Episode Listen Later Jan 12, 2022 51:00


You can find all the info and links about this episode at https://holisticwellness.ca/episode182.  Thanks for listening! Important Announcements: Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breathwork exercises and so much more inside this program to help you feel your very best! Join the Adrenal Reset program at this link here - https://bit.ly/28dayadrenalreset Grab your free 5-day Sugar Detox Program and get started today. I've created a delicious meal plan to help you balance your blood sugar and optimize your hormone health - holisticwellness.ca/sugardetox. Sign up for our newsletter at holisticwellness.ca/newsletter and connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there's anything you'd love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you're listening to us on.  Links to things we talk about in the show: -- Whether you suffer from embarrassing diarrhea, constipation, gas, bloating, heartburn, or autoimmune diseases that cause debilitating pain, you can restore your gut and transform your life, becoming your best self from the inside out. Check out Steven's amazing gut health products and save $15 off over at Healthygut.com with the coupon code - HEALTHYHORMONES.  If you're in the US, get free shipping too!  www.healthygut.com/healthyhormones -- Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. If you're looking to use CBD for PMS support, I recommend the extra-strength CBD oil and the CBD salve for cramps. They've also just launched their brand new Organic Superfood Bites in 4 delicious flavours. The hemp + espresso + dark chocolate is my fav! Learn more here - https://eatonhemp.com -- My favourite pendant for EMF protection and stress support. Save up to 50% off the HARMONI Pendant by clicking this link here. We've had som many women in our community use this pendant and absolutely LOVE it! It makes a great Christmas gift --> https://www.wendymyersdetox.com/2CN2HP5/BP658/?uid=39 -- Two of my go-to products for PMS are the Organifi HARMONY and the GOLD chocolate. The harmony contains powerful herbs for women's hormones and the GOLD is perfect for stress and sleep. Save 15% off any Organifi Products at organifishop.com. Also check out their GOLD in Pumpkin spice which is absolutely delicious for this time of year. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com -- Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca. I love taking their magnesium bisglycinate, Myo-inositol and MYCO10 for immune support. They've also just launched their Omega Twists which are delicious. Check out some of their products here: https://canprevwomen.ca/products/cramp-relief/ https://canprevwomen.ca/products/magnesium-bis-glycinate-berry-hibiscus/ https://canprev.ca/products/omega-twist -- Save 15% over at https://www.middaysquares.com with the coupon HEALTHYHORMONES15. I am IN love with all of their bars and flavours. Super clean and a great macro breakdown of carbs, protein and fat. Where you can find Steven: https://www.facebook.com/groups/healthygutsupplements www.healthygut.com/healthyhormones Where you can find me: Samantha's Instagram Samantha's Facebook Samantha's Website Samantha's Twitter Healthy Hormones for Women Podcast Private Community on Facebook How you can work with me: 6-Week Healthy Hormones for Women Intensive  Healing & Dealing with Hashi's

The Times of Israel Daily Briefing
Who are you calling crazy? Two former Israeli PMs face off in court

The Times of Israel Daily Briefing

Play Episode Listen Later Jan 11, 2022 17:01


Welcome to The Times of Israel's Daily Briefing, your 15-minute audio update on what's happening in Israel, the Middle East, and the Jewish world, from Sunday through Thursday. Political correspondent Tal Schneider and senior analyst Haviv Rettig Gur join host Amanda Borschel-Dan in today's episode. We start the program by discussing the complicated relations between Israel and Hungary vis a vis the Bennett government. What's on the horizon? We then move to the made-for-reality-tv lawsuit of a libel case against former prime minister Ehud Olmert brought by former prime minister Benjamin Netanyahu and his family. In May, Netanyahu's family filed a defamation lawsuit against Olmert for calling the then-prime minister, his wife Sara, and eldest son Yair “mentally ill” in interviews. We explore why it's not an easy case to judge. The second half of the program is devoted to a scoop brought by Schneider in which she discovered that the Central Bureau of Statistics is changing its categorization of almost half a million Israelis from "other" to a new "extended Jewish" category. What does this mean? Discussed articles include: Two former PMs clash in court, as Netanyahus sue Olmert for calling them crazy Israel to begin classifying non-Arab gentile citizens as ‘extended Jewish' Subscribe to The Times of Israel Daily Briefing on iTunes, Spotify, PlayerFM, Google Play, or wherever you get your podcasts. Image: Former prime minister Ehud Olmert in the Tel Aviv Magistrate's Court, January 10, 2022, during a preliminary hearing in a defamation lawsuit brought by former prime minister Benjamin Netanyahu and his family. (Avshalom Sassoni/Pool Photo via AP) See omnystudio.com/listener for privacy information.

It's Hertime.
123. Period Cravings: How to Ease the Crave

It's Hertime.

Play Episode Listen Later Jan 11, 2022 43:16


Does your appetite for pizza, pastries, chocolate, and anything with sugar in it skyrocket before or during your period? Some of us women have a unique ability to tell when our periods are about to start based on how intense our food cravings are. You can call it a sixth sense or a woman's intuition, but it's actually based on physiological changes happening in the body. It's also a common symptom of premenstrual syndrome (also known as PMS) that usually happens during the luteal phase of your period.Good or bad, PMS cravings are surprisingly common. If you've ever wondered why you turn into the Cookie Monster at the same time every month, tune into today's episode about what you should know about why women get period cravings and how we can deal with them.Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also rate us and leave a comment on iTunes.Join Mixhers email list and be the first to have access to new products and be the girl in the know! Be sure to join our movement by following us on Instagram @mixhersorCody Sanders @soulhappyandhealthyJess Toolson @jesstoolsonTo submit questions or if you think you'd be a perfect guest to have on our podcast reach out to us on speakpipe and record your questions for us! You can also contact mccall@mixhers.com or DM McCall @mixhers on IG.Today's show is sponsored by Mixhers

This EndoLife
My Most Effective Strategies After Seven Years of Managing Endo

This EndoLife

Play Episode Listen Later Jan 10, 2022 48:51


Okay so as it's the start of a new year I thought I'd do a reflective type episode.  I've been doing this podcast for a couple of years and many of you have been with me on this journey of transformation with my endometriosis, but I realised I've not really done an episode where I've shared my biggest needle movers in terms of endo strategies. I recently did a live on my key go-to daily strategies and this is a bit similar, but this is all about the things I am certain have made the biggest changes to my symptoms.  Now, they're not the only changes – supporting my liver, improving my gut health, adhesion work, physiotherapy and many more strategies have made a big difference too, but if for some crazy reason my life depended on it and I had to give just four strategies that I think made the biggest difference, it would be these. The reason why I'm sharing this is because I've seen many people and clients go down rabbit holes with very niche changes. They start researching alkaline water and focusing on only drinking that, or drinking celery juice every day, or drinking apple cider vinegar every day or doing a fast or a juice cleanse. And sure, I'm not saying there aren't benefits to some of these more nuanced additions (some of them however do more harm than good!), but if your diet is still full of processed foods or you're drinking alcohol every day, or you're not getting enough sleep or you have an underlying condition like SIBO, these smaller changes are only going to do so much. So, I'm trying to save you time by giving you an insight as to what really worked for me.  Now of course, this is my personal experience so you may respond differently, but I will say as an endo health coach, that a healthy anti-inflammatory diet and balanced blood sugar are essential to managing endometriosis. That's why I talk about them so much and why they are at the core of my work with endometriosis clients. How that fits into each client's life, if at all, is down to the individual, but all of us can benefit from a healthy diet and balanced blood sugar, even if we don't have endometriosis!  So again, before we get started, the following is my personal experience, not a protocol for you to follow, but I hope that my experience might inspire you with where to start or how to continue on your own journey of healing your endo symptoms. If you do want a more step-by-step protocol based on the science and research, then I have countless articles, podcasts and then of course my classes, courses and coaching that you can use to create your own plan for beating endo.  So let's get started… 1.      Number 1 is anti-inflammatory nutrition. This was the first thing I tried for endometriosis, way back in the beginning when I was waiting for my second operation, about seven years ago. At that time, my life was miserable. I lived in fear of my endometriosis flares, and my period was excruciating. I would have pain that would start before I was bleeding, sometimes a full 24 hours beforehand, at a level 10 on the pain scale – and then, I'd start bleeding and it would be even worse. The worst of the pain would be for about 48 hours to maybe three days, and by the third day it would start to clear and would be manageable again and would fade away.  Nothing seemed to help for the pain, I would take way too many painkillers and then spend the next couple of days recovering from the number of painkillers I had taken, feeling sick and experiencing migraines and drowsiness.   Feeling desperate, I went down a rabbit hole learning about nutrition for endo and inflammation, and I had so long to wait until my surgery that I decided to give it a go. Now, to caveat, how I did this is not how I would recommend my client's do it having now qualified as an endometriosis health coach. So, please don't take this initial bit as advice, I'm just sharing what I did for context… So, unfortunately, I didn't change my diet very strategically. I didn't do an elimination diet, where you remove certain common inflammatory foods and allergens and then add them back in one by one to see which ones you respond to. Instead, I just removed a handful and pretty much kept them out for the most part, which is not what I would recommend doing now, unless it was a food that you know, for health reasons it's generally best to keep to minimal amounts, like alcohol and added sugar. But for the most part, I wouldn't advise clients to just cut out a bunch of foods and never try them again or to stay strictly away from them forever. I guess the difference with me in this scenario is that I had just done a food intolerance test and it showed I was really intolerant to gluten and diary, and when I removed them I felt so much better, the difference in my IBS symptoms and period was so dramatic, that I think that test had been pretty accurate, though generally they're quite unreliable (an elimination diet is the most effective way to test if you have a food intolerance).  So anyway, I removed gluten, dairy, added sugar and caffeine specifically – I already wasn't drinking alcohol and so I continued with that, and I was already vegetarian so I went fully vegan at this point and decided to remove eggs too. Back then I wasn't a health coach and I was confused about the health verdict of eggs at the time (which has changed over the years), so as I wanted to go vegan anyway, I just removed them too. I don't think I was eating them much anyway, except in baked goods.  And just a side note, if you're happy to eat animal protein and it fits with your lifestyle and values (because we're all different and have to do what's right for us as individuals!), eggs are nutrient dense, great for hormones and healthy, providing that they're organic, free-range and from hens fed a diet mostly based on grass and foraging. Lean, unprocessed meat can have a role in a healthy anti-inflammatory diet for endometriosis, providing it is grass-fed, organic and free range or wild, to avoid the added hormones and inflammatory chemicals. That's a big topic for another discussion, but in short, most anti-inflammatory diets in the research show a greater intake of plant foods over meat. The link between red meat and endo is more complex and requires an entire episode itself, the bottom line is that if you do eat red meat, it's all about quality and quantity. If you want to learn more, I do cover it in my Nutrition for Endo Masterclasses and in the Live and Thrive with Endo course and this will be covered in another episode later in the year, it's just a guest episode and we haven't been able to pin a date down yet. But back to the main point, I did this elimination diet for one month, and had a pain free period. My first pain free period in years. This was the start of my managing endo naturally and holistically.  I then went onto experiment, unfortunately not very strategically as I already shared, and I would add things in here and there, and make changes, and sometimes I would have good periods and sometimes I would have bad, and because I wasn't being very strategic, I didn't always know what the cause was. But what I did know is that if I ate a diet low in inflammatory foods, and for me, what I worked out from my experiments is that my biggest inflammatory triggers were sugar, dairy, gluten, caffeine and alcohol, then I had dramatically better periods. I had some hiccups, as I'll come to explain later, but this change meant that I got my life back.  Now I didn't just swap these foods for a bunch of processed replacements like soy meat products and gluten free bread, because let's not forget, processed foods whether veggie, vegan or meat based, are still processed foods – and we know a diet high in processed food is generally inflammatory. Instead, I ensured my diet was rich in whole plant foods that were full of antioxidants, which fight inflammation. Since then, I've come to learn the science behind anti-inflammatory nutrition and a more sustainable approach to changing our diet as part of my training as an endo health coach.  In short, I focus on what we call ‘crowding out' the inflammatory or processed foods with more nutrient dense whole foods such as vegetables, fruits, healthy fats including olive oil, avocados, fatty fish if applicable, and nuts and seeds; lean protein like beans and legumes, fish and grass-fed organic meat in moderation, and whole grains, gluten free if necessary. These foods are the key foods that come up time and time again in the research as being the basis of an anti-inflammatory diet, the biggest difference is that some diets include a little meat, some not at all and some quite a bit, like the paleo diet – however, as I said before, the key takeaway is that plants outweigh meat and are the star players of an anti-inflammatory diet.  Now of course, every single body is different, so what is generally anti-inflammatory in the research may not be anti-inflammatory to you, so for example, tomatoes are very anti-inflammatory in general and according to the research, but for me, because I have histamine intolerance, they're inflammatory. So just keep that in mind, there's no one size fits all for anti-inflammatory nutrition and it also comes down to your personal lifestyle and values.  Then, if or when my client's feel ready, we go through a short 4-week elimination phase where we remove a small list of common inflammatory foods or allergens, and then we retest them one by one to see which ones are worsening inflammation and endo symptoms.  These days, I personally adopt the 80/20 rule. For the most part, I eat an anti-inflammatory diet, rich in those food groups I mentioned above. Then, occasionally, usually at the weekends, I allow myself to have some foods that aren't normally in my personal anti-inflammatory diet, like a takeaway (or take out for my American listeners) or added sugar or caffeine.  Now, this is a very short discussion on anti-inflammatory eating, and more so from my personal perspective, so please don't base any changes on what I've shared here. Instead, do further research and listen to my other episodes on anti-inflammatory nutrition for endo or read my articles, or if you want a step-by-step outline on how to make changes safely and realistically, there's of course my Nutrition for Endo Masterclasses, my course Live and Thrive with Endo or you can work with me one to one. As always, consult your doctor before making any dietary changes! And if you have a history of an eating disorder or currently have one, please work with a nutritionist or dietician and a mental health practitioner before making changes. But personally, for me, this was the first change I ever made to manage my endo and it will forever be the biggest game changer. This was the pillar that the following changes were built on.   2.   Number 2 was adding in anti-inflammatory supplements, specifically curcumin, ginger and magnesium. When I first started managing endo with nutrition, I would say that my endo was still unpredictable. I was still learning and as you'll come to see in strategy 3, I didn't really understand the science behind what my body was and wasn't responding to. To have a pain free period I felt like I had to eat “perfect” all the time, and that I could never eat any of the foods that I had cut out in the beginning - as soon as I strayed, I would end up having a really bad period that month. I felt like I was just too sensitive, and I had to work really hard to control it. It was incredible that I could even have a pain free period after years of suffering, but trying to maintain that every month was difficult. I was then offered a curcumin and ginger supplement to trial, both have been shown in studies to be effective pain relievers, and just as effective as NSAIDS, and curcumin has been shown in rat models to directly target endo and reduce lesion size and growth rate, whilst ginger has been shown time and time again to reduce period pain. I wasn't offered the supplement to test for endo, but actually for immunity, but that month was December and I had already been more relaxed with my eating so I was worried I would have a flare around my period. But then my period arrived and I felt absolutely fine, I still remember my shock and confusion trying to understand what I had done differently. For me, this was the start of consistently low pain or pain free periods. Adding supplements on top took the edge off and allowed me to be more flexible with my diet and lifestyle. This is when I really moved into the 80/20 rule I shared earlier, because I had more freedom to. Since that first encounter, I have experimented with lots of supplements and there are some great, incredibly effective ones out there which I share in episodes 130 and 131. For me, I like curcumin because there's promising research on its effects on endo, when taken consistently it's just as effective as ibuprofen so has pain relieving benefits daily, it helps to heal leaky gut which is important for keeping inflammation down, it's a powerful anti-inflammatory and we know inflammation drives pain and it can also help with brain fog. I haven't actually taken curcumin for a long time because I've had to focus on supplements for SIBO and there's only so many I can take or afford, but for several years this was my go-to and I believe played a huge role in my healing. I still take ginger to this day, just before and on my period. I would take it daily but unfortunately it burns my bladder because of my interstitial cystitis. However, I use ginger to prevent and reduce any mild cramping that may come with my period, just so I can be sure I can keep to the pain free or low pain levels that I'm used to.  What I love about ginger as well, is that if I find I have higher pain levels than usual, it really pretty much stops them in their tracks. So, for example, if there's been a birthday or event near my period and I've eaten lot of sugar or something I know flares me that I wouldn't normally eat, I find the ginger means I don't suffer severely for it, it gets the pain under control quickly. A handful of times I may add a single paracetamol in there if I find it's not strong enough, but that's rare! If you're interested in the dosing etc. of ginger, have a listen to my supplements episode, episode 131. Finally, a later addition was magnesium. Magnesium is not only anti-inflammatory, but reduces muscle cramping, has been shown to reduce period pain and PMS, is essential for healthy hormone balance, energy production and helps to stabilise blood sugar, which you'll learn about in my next strategy. The difference I experience in my energy, my hormones, my moods, my sleep and my period pain with magnesium is extraordinary.  I use both magnesium spray on my body daily and directly on my abdomen during my period, and I use magnesium baths throughout the month. If I feel any cramping during my period, I spray a couple of times on my pelvis, and the cramps literally melt away in minutes, so in that way, I use it for in the moment pain relief as and when needed. But when I use magnesium spray and baths consistently, the need for spray during my period is greatly reduced, I just find my body's tolerance and resilience is so much higher, I can be more flexible and have less consequences, and it takes a lot more to cause me pain. That doesn't mean I can eat junk food and sugar every day as long as I use magnesium, I want to be clear that you can't out supplement a bad diet and eating healthy isn't just about endo, but all of the other chronic diseases we are at greater risk of with an unhealthy diet, like heart disease, cancer and diabetes. So yes, I still focus on my 80/20 approach, but it means that I can eat out more and have some treats without such severe reactions as I used to.  You know I am all about foundations, so for me, it's about laying the foundations of good health and then adding in some extra endo support, because we tend to need a little more than the average person. And I feel like these supplements do that for me. They're the cherry on the top that have really enhanced my endo management and freed up my life.  3.  Number 3 is balancing my blood sugar, which came many years later when I started my training as a health coach. Something I had noticed was despite my endo pain being better, I was always exhausted. I had severe dips during the day which would leave me slumped in my chair and so tired I literally would hold my eyes open whilst staring at my computer. It's a wonder that no one on my management team pulled me up on it! I additionally had severe brain fog and low moods. I also felt hungry quickly after big meals, would have trouble sleeping, would wake up tired and starving, and would often feel faint, dizzy, shaky and irritable.   I put this all down to having endometriosis and the chronic fatigue and brain fog that can come with it. I now don't think it's as simple as endo causes brain fog and fatigue, I actually think -well, know - there are multiple factors that contribute to these symptoms, and I explore them in episode 119 for those of you who would like to learn more. I was really interested in understanding why I had managed to clear my endo pain, but not my fatigue and brain fog. The other issue was that I had noticed that I couldn't eat heavy carbs on my period without causing a pain flare. I could be pain free, had a great month, but if I ate some fruit, a bowl or oats, rice, grains, pasta or potato, I would be in agony within 30 minutes or so. I started noticing that I was better off sticking to fasting on Day 1 of my period, or eating a small amount of protein, fats and low starchy vegetables for the first 24 hours to two days. I was also depressed, anxious and had awful PMS and mood swings and spent a good portion of each month feeling suicidal. I do have my suspicions about whether I suffered with PMDD and that it's now largely under control, but I wasn't tracking my period and I didn't even know when my period would start, so I can't really say whether these feelings were cyclical, but I feel like they were. Regardless, all of that has gone away since balancing my hormones and learning about blood sugar. And when I finally did learn about blood sugar, it all made sense!  So, let's do a recap of what blood sugar is and means for the body.  Blood sugar is the measurement of glucose a.ka. sugar, in the blood stream. We get glucose from carbohydrates, after they break down in the gut through digestion. Glucose is the body's main source of fuel, but it needs to be in the right amount to benefit us. Too much and we'll have problems, too little and we'll have problems too.  Complex carbohydrates like vegetables, contain fibre and are broken down over time, so you get a steady drip of glucose to the blood stream over a sustained period, which creates even energy levels.  However, simple carbohydrates like processed carbs such as white bread, white pasta and simple sugars like honey, maple syrup and white sugar, contain very little fibre and are made up of only very short chains of glucose. It doesn't take the body much time at all to break down those chains into single glucose molecules that get absorbed into the blood stream. So, this creates a large spike in blood sugar, in a very short amount of time. Our body actually finds this spike a stressor, as we're not designed to have that much glucose in our blood at one time. The body wants to clean up all this glucose quickly, so it releases lots of insulin from our pancreas. Insulin is a hormone that delivers glucose to cells for fuel, but when we have too much glucose, it quickly shoves it away in storage in our fat cells and liver. Because the body has released so much insulin in a panic to sort our blood sugar levels out, our glucose levels end up dropping dramatically and our levels get too low. As a result, our brain and body are now starved of glucose, because all of it has been put into storage and none has been left for actual fuel. It's this dip that I was experiencing during my sleep, when I was waking in the morning, when I felt exhausted mid-morning and afternoon, it's why I would eat a huge meal and feel starving shortly after. It's why I felt dizzy, shaky, depressed, anxious. It's also why my moods fluctuated and it's also why I had severe PMS and oestrogen dominance symptoms, because blood sugar dysregulation drives up oestrogen levels and can lower progesterone levels, creating hormonal imbalances.  Now the other issue is that high blood sugar levels raise inflammatory chemicals called prostaglandins, and we know that inflammation is a driver of pain in endometriosis. This would explain why I would have surges in pain when eating a carb heavy meal during my period, especially when I hadn't created these meals to be blood sugar balancing. I can now eat a blood sugar balanced meal on my period and not experience any pain at all, which to me is still revolutionary. At the time, when I was experiencing all of these problems, I was eating a wonderful anti-inflammatory diet rich in an antioxidant rich foods, but I was mainly eating carbs, and wasn't paying enough attention to protein or healthy fats. I would pile my plate with hummus, potatoes, rice, falafel and vegetables. These aren't unhealthy foods. Carbs are not the enemy here – as I've already explained, the glucose from carbs is essential fuel for us. But it's about how we eat carbs. There are a few steps to balancing your blood sugar and I dive into those in more details in other episodes, articles, my course Live and Thrive with Endo and my nutrition masterclasses, but in short, the first step is having a balanced plate. That means having fat, fibre, protein and complex carbs with every meal.  Fat, fibre and protein are not only nutrient dense and provide essential nutrients for managing endo and balancing hormones, but they slow down the release of glucose from carbohydrates because they take longer to digest.  At the IWHI where I trained, we're taught to balance a plate with 50% of the plate being low starch vegetables like cruciferous veg, peppers, cucumbers, etc., 25% of your plate is protein, whether that's animal or plant based, and the final 25% is split between healthy fats and extra carbs, usually starchier ones or more veggies, depending on what your body needs. So, for example, it might look like having some root vegetables which are starchier and higher in carbs, or whole grains which again are starchier and higher in carbs, and tend to break down more quickly than low starch veg. For fat, we're looking at about two tablespoons or two golf ball sized portions.  Now this will need tweaking for each individual, as someone who is very active will probably need more starchy carbs than someone who has a desk job, but regardless, it's about focusing on those four pillars and their rough portion sizes, adjusting to what feels right to you. Once I made this change, I felt such a huge difference, I almost think about my health in the sense of before and after blood sugar balancing! My moods are much more stable, my energy is consistent in the sense that I don't often have those swings anymore or those crashes unless my blood sugar is unstable for some reason, I rarely ever have oestrogen dominance symptoms unless I haven't taken care of my blood sugar, I don't have PMS again unless I haven't taken care of my blood sugar, my brain fog is minimal and I'm much more focused, and I don't have these surges of pain when I eat on my period anymore. Of course, if you have an eating disorder or a history of an eating disorder and this feels triggering for you, I don't recommend you make any changes without the support of a dietician or nutritionist versed in eating disorders and a mental health practitioner. If you'd like to learn more about blood sugar in-depth, I listed earlier the resources where I provide more step-by-step actions. 4.     My last biggest needle mover has been surprising for me and that's clearing my SIBO, despite having relapsed shortly afterwards. I haven't spoken about this much because I wanted to be sure, but even though I am quite certain I have relapsed with my SIBO, since I got a negative test result, I've experienced yet again, a new level of resilience in my period, similar to how I felt with adding in those supplements.  Just after I got the all clear we spent six weeks in Greece, where my options for endo friendly foods were limited. I ended up incredibly sick with gut health issues, because I am intolerant to gluten and dairy and having to eat those a few times a week ended up causing a lot of IBS issues, but in the past I would have been in cripplingly agony on my period if I was eating these foods regularly, but instead, whilst I did have an increase in pain, it wasn't anywhere near how it was previously.  I will say, during treatment my period was up and down because there was a lot of inflammation going on in my body, so it was more coming out on the other side that I've seen the difference. And since treating, I've introduced gluten for a coeliac disease test, but again, despite it being worse than normal and I've needed to take some time out of work for it, the pain with my periods wasn't anywhere to the level it would have been in the past.  Secondly, my blood sugar levels have dramatically improved. Prior to treating my SIBO, I would have to work very hard to control my blood sugar levels and I was incredibly sensitive to any increases or dips, now they are much less sensitive and more stable. And even though I could eat more on my period learning how to balance my blood sugar, I still had to eat a low level of carbohydrates to prevent a blood sugar spike, which would normally lead to a pain flare. So, in terms of what I could eat on my period, I had gone from pretty much needing to fast or eating minimal amounts of fat and protein, to then being able to eat low carb meals once I learnt how to balance my blood sugar. However, now the difference is remarkable. My period was on New Year's Eve and I truly cannot believe what I ate. I had already noticed over the past months that I was becoming more and more resilient with what I could eat, so we decided to have noodles on New Year's Eve. Usually, I would stay away from anything with a high carb content on my period because it would just shoot my pain up, but because I had been dipping my toes in over the past few months and as it was New Year's Eve, I decided to try something I would never normally even consider eating on my period. I'm pretty sure I also ate some of my gluten free bread that day too and probably some other Christmassy carbs. And whilst I got slightly more pain than my usual low pain or pain free periods, with some extra ginger and magnesium, it went away quickly (as in, within half an hour). So again, just to be clear, I'm not about to fill my diet with foods I know make me sick, like dairy, gluten, caffeine and sugar, and I'm certainly not going to start swapping my veggies for more processed food. But it's nice to know I don't have to panic if I eat a slice of birthday cake near my period or if I want a bowl of pasta on my period.  Now you're probably wondering why treating the SIBO would make a difference. Without offering my body up for research, I can only hypothesize as to what's happened, but I think I can reasonably believe this is correct.  Firstly, SIBO, especially methane type SIBO, can cause blood sugar imbalances, as can other forms of bacterial imbalances in the gut. I believe that whatever bacteria I specifically had that was behind my SIBO, was driving some of my blood sugar issues. You've heard me talk about this for a long time, that even when I ate for blood sugar, I would still notice how sensitive I was to blood sugar changes or a meal that wasn't perfectly balanced. Now there are numerous bacteria responsible for SIBO, so for example, two people could have methane type SIBO, but the bacteria causing their methane SIBO could be different. I think that the bacteria causing my blood sugar issues has either been cleared entirely and it's a different bacteria that's causing my current relapse, or it's returned but is in low levels so I'm not so affected by it.  Secondly, bacteria from SIBO can release a toxin called endotoxins or lipopolysaccharides. These cause a huge inflammatory reaction in the body and have been found in the pelvic cavity of people with endo and have been shown to contribute to the inflammation and growth of endometriosis. Having cleared SIBO, it's possible that I may have reduced the level of endotoxins in my blood and pelvic cavity, reducing the inflammation in that area. And as a result, my body is more resilient to changes that can increase inflammation because it's not already being inflamed by SIBO. Clearly, I need to get back on top of my SIBO to keep reaping the benefits because I don't want the endo toxins or bacteria to build up to high levels again. It's not something I'm doing just yet because I'm working on my root causes, to prevent relapsing again, and as you know, I've been exploring candida overgrowth and mould too, which can cause relapse, but all of these things take time. If I notice any negative changes, I'll try to do the treatment quicker, but for now, I'm enjoying the benefits!  So that's it. Those are my top four changes that I feel made the biggest difference to my endo symptoms in the past seven years. I hope you've found this episode inspiring, motivating and hopeful!  See you next week. Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to my free Ease Endo Tea Challenge here. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order. Show Notes Anti-inflammatory nutrition https://www.integrativepainscienceinstitute.com/diet-works-best-pain/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684110/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/ https://pubmed.ncbi.nlm.nih.gov/11093597/ https://pubmed.ncbi.nlm.nih.gov/11093597/ https://gut.bmj.com/content/65/11/1812.long https://gut.bmj.com/content/70/7/1287#article-bottom https://pubmed.ncbi.nlm.nih.gov/23419794/ https://academic.oup.com/endo/article/149/3/1190/2455150 https://pubmed.ncbi.nlm.nih.gov/15051604/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2693127/  https://pubmed.ncbi.nlm.nih.gov/17434511/  https://journals.asm.org/doi/10.1128/msystems.00031-18?permanently=true    Magnesium https://www.mdpi.com/2072-6643/5/10/3910 https://onlinelibrary.wiley.com/doi/full/10.1111/dme.12250  https://drbrighten.com/boost-low-progesterone/ https://www.composednutrition.com/blog/increase-progesterone-naturally https://pubmed.ncbi.nlm.nih.gov/2675496/ https://pubmed.ncbi.nlm.nih.gov/25023192/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/ https://pubmed.ncbi.nlm.nih.gov/30880352/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4847116/ https://pubmed.ncbi.nlm.nih.gov/17229895/   Ginger https://pubmed.ncbi.nlm.nih.gov/23865123/ https://pubmed.ncbi.nlm.nih.gov/26177393/ https://pubmed.ncbi.nlm.nih.gov/25912592/ https://onlinelibrary.wiley.com/doi/10.1002/ptr.6730 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7171779/ https://pubmed.ncbi.nlm.nih.gov/23657930/    SIBO https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7375730/ 

UI Breakfast: UI/UX Design and Product Strategy
Episode 230: Design Systems for SaaS with Pek Pongpaet

UI Breakfast: UI/UX Design and Product Strategy

Play Episode Listen Later Jan 7, 2022 47:14


How can design systems help us build products more efficiently? Our guest today is Pek Pongpaet, founder of Impekable, an award-winning agency. You'll learn the importance of design systems, why documentation for these systems is important, how to organize design components, and more.Download the MP3 audio file: right-click here and choose Save As.Podcast feed: subscribe to https://feeds.simplecast.com/4MvgQ73R in your favorite podcast app, and follow us on iTunes, Stitcher, or Google Podcasts.Show NotesImpekable — Pek's agencyApple HIC, Google Material Design, Tailwind — popular design systemsEpisode 103: UX Personalization with Samuel HulickWorkday Canvas Design System — example of another design systemEpisode 228: Design Advisory with Brian LovinFree UI Kits for Adobe XD — including kits made by ImpekableWhat is UX? — Pek's podcastS2E3 Designing for Millions of Arduino DevelopersFollow Pek on LinkedInFollow Pek on TwitterToday's SponsorThis episode is brought to you by Zeplin. Designers know that clarity is just as important as creativity. That's why designers need Zeplin. Zeplin lets you organize and showcase your designs for developers and PMs. Your team will understand exactly what you want to build. No more confusing design files or endless meetings — Zeplin gives your team way more than just specs. Sign up for free at zeplin.io to see why.Interested in sponsoring an episode? Learn more here.Leave a ReviewReviews are hugely important because they help new people discover this podcast. If you enjoyed listening to this episode, please leave a review on iTunes. Here's how.

Nourishing Women Podcast
325: Best Of: Kendra Tolbert RD/N on Enhancing Your Fertility with Yoga & Nutrition

Nourishing Women Podcast

Play Episode Listen Later Jan 7, 2022 36:03


Kendra Tolbert MS, RDN, CDN, LD, RYT, Cert AT is a registered dietitian nutritionist, registered yoga teacher, and certified aromatherapist specializing in PCOS, fertility, and PMS. She received her Bachelor of Science in Nutritional Sciences from Howard University and her Master of Science in Nutrition and Public Health from Teachers College, Columbia University. In 2017, She was awarded the Emerging Professional Award from the Women's Health Dietetic Practice Group.   Kendra has experience helping individuals, families, and communities make improvements to their wellbeing and quality of life by adopting healthier habits. Her areas of expertise include women's health, PCOS, fertility, mind-body practices, and community nutrition.    Kendra is passionate about helping women live fertile. To LIVE FERTILE is to live the most joyful, productive, and fruitful life you can by caring for your body, mind, and soul. Whether your goal is to have more energy, make peace with your body, or get pregnant, living F.E.R.T.I.L.E. can help you get there.     Enhancing your fertility isn't something you do through force or trying to wrestle your body into submission. It's something you set the stage for by supporting yourself with life-giving habits. Our bodies and fertility are beautifully complex, but supporting and enhancing our wellbeing and fertility is simple.   In this episode we discuss: Kendra's journey to becoming a registered dietitian, yoga teacher, aromatherapist andspecializing in PCOS and fertility, and starting Live Fertile. Kendra's passion for helping women who want to conceive (someday or today) preserve and optimize their fertility all without restrictive diets, exhausting exercise, and extreme measures. Why extreme measures aren't necessary for fertility, and may even inhibit it. Why with PCOS, Kendra doesn't counsel most women to diet or exercise excessively, and instead encourages gentle nutrition practices like using the plate method. Types of behaviors that lead to long term health, happiness and happy hormones, including how yoga benefits your fertility and hormone balance. Strategies to include in your life to either protect their fertility or conceive soon. How Kendra practices wellness without obsession.   Learn more about Kendra at: livefertile.com youtube.com/livefertile instagram.com/live.fertile   This episode is brought to you by Food & Body Peace Playbook, which is officially open for enrollment for our January program. If you ready to say YES to intuitive eating and treating your body well in 2022 join now to grab one of the limited spots inside the program.   Resources for you: Learn more about our services at Nourishing Minds Nutrition. Read testimonials from our amazing clients here.  Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support. Take a look at our online shop, the Wellness Without Obsession Shop.   Let's hang out! Connect with Victoria and the staff at NMN: Victoria's Instagram Victoria's Website Nourishing Minds Nutrition Instagram Nourishing Minds Nutrition website   For every guest that comes on the show, we donate money to Loveland Foundation. The Loveland Foundation, is a foundation that provides therapy and  healing to Black women and girls. We are honored to donate monthly to the Loveland Foundation, and you can learn more and donate yourself here.

Younger with Dr. Robyn Benson
Title: What is C60 and why should you take it?

Younger with Dr. Robyn Benson

Play Episode Listen Later Jan 7, 2022 43:05


Key Takeaways:  Understand what C60 is, or as the scientist community calls it Buckminster Fullerene, how and why you should consider taking it daily.  Learn who discovered it and how they won a Nobel Prize in Chemistry when they did.  Hear how Kenneth Swartz discovered C60.  Find out why many are saying C60 could be the next CBD.  Hear the definitive difference between C60 from other antioxidants.   Learn more about the 4 key antioxidants available in C60.  Find out what a “free radical sponge” is and how it can help your body.  Understand the healthy power of neutralizing oxidative radicals.   Hear about the health benefits of C60, what to expect and why you want to have access to the best quality available.  What research is confirming about C60 as a great anti-aging molecule for youthful skin and joints.  Ways C60 can support a balanced immune function and healthy inflammatory response.  Learn what most people notice after taking C60 daily for more than a month.  Hear more about the results men are having with C60 and the benefits women are finding.  Know there are a few contraindications.  Listen so you know what they are and when you should consult their doctor before using C60.  Learn why some say C60 more powerful than vitamin C, but should not replace it.   Hear Kenneth's thoughts about activated charcoal C60.  Distinguish C60 Purple Power from other products on the market and hear how they use 99.99% pure sublimated Carbon 60, (never exposed to solvents), and why C60 is made with 100% certified organic oils.  Episode Summary:  In this episode you will learn more about C60 and why it is becoming one of the most powerful antioxidants available on the market today!  C60 is an antioxidant that is proving to offer an efficacy that is equal to several hundred times over conventional antioxidants.  Research is showing it can help maximize the positive desired results for cells in the production of energy, but it may also provide cellular protection against many toxic environmental factors we live with today.  Imagine releasing a free radical scavenger into your body that is a natural occurring molecule comprised of 60 carbon atoms that forms something like a hollow soccer ball.  C60 is one of the only molecules known today that defined as a single element and can form a spherical cage.  Think of this unique structure like a “free radical sponge” with the ability to neutralize free radicals and reset itself again and again.     Team Bios:   Kenneth Swartz   Ken Swartz, aka “Ken the Scientist,” is the founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available.    Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher, and he continues to be passionate about helping and educating people.    Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60.    He first began using C60 as a radiation protectant while leading a fusion research project. About 8 months after Ken started taking C60, he had a positive experience occur with his health.* But due to FDA regulations, we aren't able to share that information on this site. However, Ken's personal experience with C60 was so profound that he decided to dedicate himself to the research, study, and manufacturing of C60 Buckminsterfullerene products.    In 2016, Ken founded C60 Purple Power which offers 99.99% pure sublimated Carbon 60, (never exposed to solvents), delivered in 100% certified organic oils, made in the USA. Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take control of their health.    *Results shared in this YOUNGER podcast episode may not be typical. These statements and products have not been approved by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.   Jessica MacNaughton   Jessica MacNaughton serves as the Chief Operating Officer for C60 Purple Power and leads the day-to-day business operations with oversight for all aspects of business development and strategy, sales, marketing, and technology. She earned an MBA and a Bachelor of Arts in Communications from the University of Denver.     After taking C60 for about 12 months, she noticed her body's response to seasonal allergies were less noticeable, as well as her very painful PMS symptoms. She also noticed a dramatic increase in hair and nail growth, and that her mental clarity and focus were substantially sharper.   Inspired by her own health journey with C60, she joined Ken in early 2019 to help accelerate his mission to bring C60 to the world.   Like Ken, she is passionate about helping people and their pets, achieve optimal health, at every age.    Resources for a Younger Lifestyle:  Contraindications:    If you are on a blood thinner, consult with your doctor before using any form of C60 and make sure you do extra testing.  If you are pregnant or breast feeding, consult with your doctor before using any form of C60.  Forbes Magazine Article: This Nobel Prize-Winning Molecule Could Be The Best Thing For Anti-Aging - https://www.forbes.com/sites/rebeccasuhrawardi/2021/04/30/this-nobel-prize-winning-molecule-could-be-the-best-thing-for-anti-aging/?sh=161c88d26ada   Research Gate: Possible Mechanisms of Fullerene C60 Antioxidant Action - https://www.researchgate.net/publication/258503997_Possible_Mechanisms_of_Fullerene_C60_Antioxidant_Action   PubMed: The applications of buckminsterfullerene C60 and derivatives in orthopaedic research - https://pubmed.ncbi.nlm.nih.gov/24409811/   C60 Purple Power [20% off your first purchase when you use Discount CODE: DrBenson] - https://c60purplepower.com/     Quotes:  Jessica: “I want to jump in here and say, Ken was pissed off about Fukushima, and he was trying to prove a more efficient form of nuclear fusion, so when you know Ken like I do, you will realize he is a big problem solver.”  Kenneth: “C60 is an antioxidant and takes care of those oxidative radicals which can help protect you against that sort of that secondary sort of damage from radiation.”  Jessica: “What C60 truly is, is it's a molecule of carbon with 60 tiny atoms in it.  What we are finding is it works at the cellular level to lift the oxidative burden in for example, people that are dealing with inflammation, oxidative stress.  Think of it as a free radical which is how many who are taking it benefit.”  Kenneth: “That's why it's characterized as several 100 times more powerful than conventional antioxidants. Because it has the capacity to reset itself. It doesn't need any other chemistry to do that because it can do it by itself.”  Jessica: “I heard a statistic the other day that stated most men before leaving their house are exposed to 300 chemicals a day, and most women are exposed to 500 chemicals today.”  Kenneth: “We've had people that have taken C60 for a long time, and their average telomere length seems to increase.  C60 is not making the telomeres in your inside the cells longer, but rather wipes out the cellular senescence with very short telomeres.”   

The Nifty Thrifty Dentists
Episode 233: 12 Days of Mango

The Nifty Thrifty Dentists

Play Episode Listen Later Jan 6, 2022 29:41


SHOW NOTES:   This week, Dr. Glenn Vo spoke to Cody Wardle from Mango Voice.For some of you, Cody might be a new face. That makes sense: Cody joined Mango Voice within the last few months, but he's loving his role there thanks to their team full of good-natured, authentic folks like himself.While Cody might not be familiar to some Nifty Thrifty members, most members are aware of how Mango Voice has consistently been a champion for the Nifty Thrifty community.In fact, some Nifty Thrifty members have grown spoiled with how responsive they are (not a bad thing, though!). Whenever there's something we need, Mango Voice is always willing to go back to their tech department and see what can be done to meet our needs and/or wants.Maybe you're not acquainted with Mango Voice. Well, you're in for a treat! They offer enterprise-grade VoIP phone systems specifically tailored to dental practices—they're both an asset and relief for any dental team.Whether you're at the office or on the go, Mango gives you the tools you need to engage with customers like never before with their cloud-based automated phone system.When it comes to Mango Voice's features, one of Glenn's personal favorites is the auto attendant. First off, his dental team has so much fun customizing it (without any extra cost!). Secondly, it takes a lot of stress off of the shoulders of his front desk team.If you're thinking it might be a hassle to integrate Mango Voice into your dental practice, don't sweat it! Whether you have a PES or PMS software, Mango Voice strives to make the transition easy for practice owners.Although they're sure to put measures in place to make the transition as seamless and unique as possible, Mango Voice's tech support is no joke—they're always there to help their clients! You can get a hold of them through their web chat feature and/or via phone call.Learn about:What are some of Mango Voice's features? Which ones do dental teams specifically love?Hint: the call recording feature has done wonders for quite a few dentists (and—like many of their features—it doesn't cost you any extra!).How is Mango Voice different from other phone companies? How does it help you avoid getting nickel-and-dimed by third party providers?Which exciting new features are in their pipeline?What's Mango+? How much does it cost?What does Glenn love about their app?How can Mango Voice help you to cut your phone bill in half?How can you utilize their time-saving features to make your business run better?What's the difference between VoIP and a regular phone line? How does VoIP offer a more “robust” experience?If there's a power outage, what does Cody recommend you do?What's the one thing Glenn strongly recommends you do during the onboarding process (if you choose to go through with Mango Voice)?Why is the Nifty Thrifty deal a prime opportunity for startups?And more!   NIFTY DEAL:   Free phones with an annual payment (no contract)2 Free months of service on the back end. Pay for 12 months and get the 13th and 14th months free.Free Phone upgrade. T-57 (maximum of 2) and T-54 modelsStarts on the day of the Facebook Live and runs through   Get The Deal Here: https://mangovoice.com/nifty/

Stepping Up: Become Who You Are Meant To Be
Love Your Moon Cycle ~ Interview with Reenee Khanna

Stepping Up: Become Who You Are Meant To Be

Play Episode Listen Later Jan 6, 2022 38:21


Reenee Khanna is the Founder of Love Your Moon Cycle, a clinical herbalist and purveyor of ancient wisdom and medicine.Over the last five years, Reenee has been helping women around the world battle PMS and painful periods, using ancient medicinal wisdom and Ayurveda.  Not only have these women been able to find relief from painful periods, but they have also transformed their lives to feel energized and vibrant throughout their cycle. What you'll hear in this episode:Ayuverda for healingHonoring your cyclical natureAcceptance of yourselfIllness and toxic energyConnect with Reenee: Five natural ways to stop mood swings: Free Download Instagram @LoveYourMoonCycleYouTube @ReeneeKhanna  ------------------------------------------------------------------------

Goddess Got Goals
61: Your PMS Toolkit

Goddess Got Goals

Play Episode Listen Later Jan 6, 2022 53:49


I'm going to give you your own PMS toolkit - yes it's an actual step by step actionable episode with a special download you can access. These hormone episodes always go down really well because it is something all women struggle with in one way or another - right? And often we don't talk about or seek help for these things but yet really benefit from educating themselves about it. Be sure to listen if you struggle with difficult, heavy, painful periods or moodiness, cravings and other symptoms before and during your period. Or struggle with what to eat or when to exercise in relation to your menstrual cycle. Check out the full shownotes on the website: www.warriorgoddesskettlebelltraining.com/podcasts/61 Did this Podcast or any of our programs help you in any way? Leave us a Voice Note just like you hear in this episode. There is a link in our shownotes you can access. https://anchor.fm/lisa-barwise/message And be sure to connect with Lisa Barwise/Warrior Goddess Kettlebell Training on social media: Instagram @Lisa_barwise @wgkettlebelltraining Facebook www.facebook.com/warriorgoddesskettlebelltraining Subscribe & Review in iTunes 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! https://lovethepodcast.com/goddessgotgoals Now if you're feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. 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. Thank you! Click here to subscribe in iTunes! https://lovethepodcast.com/goddessgotgoals --- Send in a voice message: https://anchor.fm/lisa-barwise/message

How To Succeed In Product Management | Jeffrey Shulman, Red Russak & Soumeya Benghanem

In this episode of the How to Succeed in Product Management Podcast, marketing professor Jeff Shulman and The Product Management Center advisory board member Red Russak welcome Kelcey Joyce (Bright Health) to talk about PMs having an MBA. Is it a necessary credential for all aspiring and existing PMs? Will it matter if you have one? Listen in to find out if pursuing advanced education is a must!    Support for How to Succeed in Product Management is brought to you by Apptentive, which enables product managers to measure shifts in customer emotion and gather actionable feedback across the mobile customer journey. To learn more, go to Apptentive.com/UW.   What to Listen For: 00:00 Intro 00:57 Do I need an MBA? 08:26 People with technical background may not need an MBA   10:01 How does having an MBA help? 12:39 Diversity for people pursuing an MBA 15:05 Juggling priorities between work and pursuing advanced education 19:27 Understand what other players are within your industry 25:29 Moving things through in a heavily regulated industry 31:00 What is the role of a product manager? 36:51 Help customers find the products that will solve their problems 41:54 It's about presenting the product and giving value to it 47:23 Find a good resume matching tool 51:39 An MBA can help accelerate your career shift, but not a requirement 53:02 It depends on your end goal

Healthy Hormones for Women Podcast
181: Recovering From Covid - Symptoms + Supplements

Healthy Hormones for Women Podcast

Play Episode Listen Later Jan 4, 2022 62:51


You can find all the info and links about this episode at https://holisticwellness.ca/episode181.  Thanks for listening! Recovering from Covid: Head to https://covid19criticalcare.com for more information on supplements, medication, testing and IVM What I took: - Ivermectin - NAC - Herbion cold n' flu tea - https://www.herbion.ca/products/cold-flu-remedy-granules/- Homeopathics (took based on my own symptoms and what my homeopath recommended). Eupatorium 200ch is good for body aches and Oscillococcinum® for cold and flu symptoms - https://www.boiron.ca/en/shop/ccf/- Nebulizer with 3% hydrogen peroxide - Electrolytes - Immunomulti from CanPrev - https://canprev.ca/products/immuno-multi/?gclid=Cj0KCQiAlMCOBhCZARIsANLid6YTwm6GehVm1vJu7CpyR_QbiqBJrWZtVTe4KzEel_IyrUQeeHgo0JIaArGGEALw_wcB Important Announcements: Our group coaching and our program will officially kick off on January 17, 2022. Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breathwork exercises and so much more inside this program to help you feel your very best! Join the Adrenal Reset program at this link here - https://bit.ly/28dayadrenalreset Grab your free 5-day Sugar Detox Program and get started today. I've created a delicious meal plan to help you balance your blood sugar and optimize your hormone health - holisticwellness.ca/sugardetox. Sign up for our newsletter at holisticwellness.ca/newsletter and connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there's anything you'd love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you're listening to us on.  Links to things we talk about in the show: Head to healthygut.com/healthyhormones and check out the amazing gut healing products that I spoke about on this episode. They have been a game-changer for me in helping me heal leaky gut and overcome my allergies and histamine intolerance. Save $15 off at this link here - healthygut.com/healthyhormones Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. If you're looking to use CBD for PMS support, I recommend the extra-strength CBD oil and the CBD salve for cramps. They've also just launched their brand new Organic Superfood Bites in 4 delicious flavours. The hemp + espresso + dark chocolate is my fav! Learn more here - https://eatonhemp.com. If you're looking for budget-friendly clean beauty products, Skin Essence is a fav of mine. They have beautiful formulations and are 100% clean beauty approved. Save 20% off with the coupon code HEALTHYHORMONES. This is a one-time use code, so be sure to grab all the goodies you want! Plus, it's free shipping over $49. My fav products are the Nourish Facial Moisturizer and the Rosehip oil. Shop CAD here - https://www.skinessence.ca/shop/ Shop US here - https://www.skinessenceorganics.com/shop/ My favourite pendant for EMF protection and stress support. Save up to 50% off the HARMONI Pendant by clicking this link here. We've had so many women in our community use this pendant and absolutely LOVE it! It makes a great Christmas gift -->  https://www.wendymyersdetox.com/2CN2HP5/BP658/?uid=39 Two of my go-to products for PMS are the Organifi HARMONY and the GOLD chocolate. The harmony contains powerful herbs for women's hormones and the GOLD is perfect for stress and sleep. Save 15% off any Organifi Products at organifishop.com. Also check out their GOLD in Pumpkin spice which is absolutely delicious for this time of year. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca.  I love taking their magnesium bisglycinate, Myo-inositol and MYCO10 for immune support. They've also just launched their Omega Twists which are delicious. Check out some of their products here: https://canprevwomen.ca/products/cramp-relief/ https://canprevwomen.ca/products/magnesium-bis-glycinate-berry-hibiscus/ https://canprev.ca/products/omega-twist Save 15% over at https://www.middaysquares.com with the coupon HEALTHYHORMONES15. I am IN love with all of their bars and flavours. Super clean and a great macro breakdown of carbs, protein, and fat.   Where you can find me: Samantha's Instagram Samantha's Facebook Samantha's Website Samantha's Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6-Week Healthy Hormones for Women Intensive  Healing & Dealing with Hashi's

This EndoLife
Festive Special Series - Five Natural Tips to Reduce Oestrogen Dominance and Balance Hormones with Endometriosis

This EndoLife

Play Episode Listen Later Jan 3, 2022 42:35


Today's episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain. So these episodes are designed to provide you with some tips you can quickly implement if you're worried about your upcoming period, or you're feeling rough and need some tips to improve your symptoms. Now of course, it's natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they're about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don't have to try them all! And whilst I'm here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they're still discounted because I haven't had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present! Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year. So, without further ado, let's get to today's episode. I really hope it helps you manage some of your symptoms over this festive period. Seven Foods To Alleviate PMS with Endometriosis In episode 107 I took you through what oestrogen dominance is, the causes and the symptoms, alongside seven foods to help alleviate the hormonal imbalance. If you haven't listened to that episode yet, go ahead and check it out, then come back to this one! But why is oestrogen dominance even a problem? Oestrogen has been shown in multiple studies to play a pivotal role in the development and growth of endometriosis, it's why many doctors use progestin only hormonal birth control methods to possibly help lower symptoms (though not everyone responds well to this option). If we have too much oestrogen in our body, we may be further fuelling our endo and additionally, the symptoms of oestrogen dominance look a lot like endometriosis and we for sure don't want to be worsening those! So today, I'm taking you through five natural lifestyle and nutrition tips to reduce oestrogen dominance and balance hormones with endometriosis. Stress management - The body responds to stress by releasing cortisol and adrenaline. In acute moments of genuine threat and danger, this is helpful and normal but long-term chronic stress, whether it's a low lying level of stress or severe, can cause hormonal disruption, lowering progesterone and creating an oestrogen dominant scenario. Stressors don't just have to be emotional or mental (like 2020!), they can also be physiological, like over-exercising, heavy caffeine consumption, underlying infections or conditions like SIBO, chronic inflammation, lack of sleep, dysregulated blood sugar, etc. Strategies that have been shown to lower cortisol include meditation, mindfulness, breath work, yoga and walking in nature. Blood sugar balance - Blood sugar balance is absolutely key to healthy hormones and imbalanced blood sugar can lead to oestrogen dominance, as well as inflammation (worsening pain). There are numerous ways that dysregulated blood sugar causes imbalanced hormones, but for the purpose of today's conversation, I'll focus on two areas… High insulin levels (caused by a spike in blood sugar) raises aromatase, an enzyme that coverts testosterone into oestrogen, creating excess oestrogen in the body. Additionally, blood sugar imbalance can also cause sporadic ovulation or a lack of ovulation entirely, lowering progesterone and further exacerbating the oestrogen dominance scenario. Three key ways to balance blood sugar are making sure your meals include fat, fibre, protein and complex carbohydrates. Eating regularly and not allowing yourself to get really hungry, hangry, shaky or faint before meals and reducing refined carbohydrates like pastries and sugary snacks. Daily bowel movements - You should be having at least one bowel movement a day, as this not only allows waste to leave the body but any old oestrogen too. Constipation can lead to oestrogen dominance because oestrogen is reabsorbed if it's not eliminated quickly enough - and I see this often with my clients who suffer with constipation from SIBO! Ensure you're drinking enough water (at least half your body weight in lbs, in oz) and you're eating 8-10 servings of fruits and veggies a day for adequate fibre. Foods like chia seeds can also really help, but would be best avoided if you have SIBO as chia seeds can aggravate symptoms. If your bowel movements are fine, your gut may still need some attention. The gut microbiome contains a group of bacteria called the estrobolome which is responsible for eliminating oestrogen from the gut, if you have an imbalance and not enough of this bacteria, you may not be able to properly remove oestrogen. Additionally, an enzyme in the gut called beta-glucuronidase can actually take old and used up oestrogen and convert it back into the usable form, causing an excess of oestrogen in the body. You can test your gut microbiome using a test called the GI Map. If you think something is up with your gut microbiome, I encourage you to go back to my episodes on the endo belly and try some of the strategies listed there. Removing xenooestrogens - Xenooestrogens are chemicals that are in the environment, pesticides, beauty products, cleaning products and more, which mimic oestrogen and have been linked in numerous studies to hormonal disruption, endometriosis and fertility problems. They additionally over-burden the liver and so old oestrogen is put on the back burner whilst the liver works hard to clear out these toxins in our body. Both the xenooestrogens themselves plus our own waste oestrogen building up leads to oestrogen dominance. Strategies to reduce our exposure include drinking filtered water, going organic as much as possible, swapping our beauty, body and cleaning products for non-toxic versions and replacing our non-stick cookware and Tupperware with stainless steel, cast iron, ceramic, glass, silicone and non-toxic non-stick products. Yes, this is a lot to do, so start slowly! Even if it takes you a year to work through, that's fine! We can also support our liver further with lowering our exposure to drugs, alcohol, caffeine, sugar, drinking plenty of water and eating a nutritious diet. Good nutrition - You knew it was coming! 8-10 servings of fruits and vegetables a day fill us with fibre to help daily bowel movements, feed our gut bacteria and also provide essential nutrients for healthy hormones. Additionally, cruciferous veg play a key role in helping to clear out our waste oestrogen. Healthy fats, protein and complex carbohydrates also aid in keeping our blood sugar levels balanced and supporting our body to make healthy, happy hormones. For more tips on nutrition, head to episode 107. Listen and subscribe on your favourite player or listen directly/download MP3 here or just listen below! Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order. Show Notes Hormone balance with Nicole Jardim My blood sugar episode Understanding the Endo Belly Part 1 Understanding the Endo Belly Part 2  

Cleanse Heal Ignite
77. Think Twice before you take this Black Box Warning Antibiotic (And the danger of ALL antibiotics)

Cleanse Heal Ignite

Play Episode Listen Later Jan 1, 2022 40:37


Relationship Advice
333: How To Stay In Love

Relationship Advice

Play Episode Listen Later Dec 29, 2021 44:41


Understanding our biology can help us stay connected to our partners. Most of our shows focus on the psychology of connection and problem solving in relationships. However, understanding our evolutionary traits of connection and biological developments can have equal value to improving relationships. Listen to Dr. Fisher's biological approach to improving relationships to learn new and valuable tools. Enjoy this extremely helpful show! In this episode with Dr. Helen Fisher, we discuss relationship advice topics that include: Why we fall in love with one person versus another Understanding that childhood experiences create who we are but not completely What to do if you and your partner hit an impasse that does not involve talking about it Understanding who your partner really is The major factors shown in individuals who are in love in a long term relationship The importance of recognizing your negativity bias And much more! For more information on our guest, and for the episode links visit: https://idopodcast.com/332 Sign up for our 14 Day Happy Couples Challenge here: 14 Day Happy Couples Challenge Do you want to hear more on this topic? Continue the conversation on our Facebook Group here: Love Tribe Sponsors BetterHelp: Get help on your own time and at your own pace. Get 10% off your first month by visiting BetterHelp.com/IDO. Bonafide offers naturally derived products to treat menopause, PMS and intimacy issues. It's easy to use, safe, hormone-free & recommended by thousands of doctors. Get 20% off your first purchase when you subscribe to any product. Go to HelloBonafide.com and use promo code IDO. Foria is an innovative health and sexual wellness company that designs all-natural sexual intimacy products for women, people with vulvas, and the people who love them. Get 20% off your first order by visiting foriawellness.com/ido Swell is an asynchronous, voice-based social platform where you can have and host conversations with people all over the world on your own time. And now, you can download the Swell app for FREE on the app store or play store, or by visiting swell.life/podcast! Spark My Relationship Course: Get $100 off our online course. Visit SparkMyRelationship.com/Unlock for our special offer just for our I Do Podcast listeners! If you love this episode (and our podcast!), would you mind giving us a review in iTunes? It would mean the world to us and we promise it only takes a minute. Many thanks in advance! – Chase & Sarah

Empowered Nutrition
Regain your energy & fix your periods by syncing your life with your cycle

Empowered Nutrition

Play Episode Listen Later Dec 29, 2021 39:01


Leisha Drews is an RN, FDN-P and women's health educator with a passion for holistic women's healthcare. She believes that there is so much more to hormone health than just “getting by” or using band-aid solutions to cover up symptoms and loves to help her clients get to the root cause of their hormone and gut issues so they can have better energy, better periods, and feel like themselves again (even as a mom!) She uses functional lab testing and personalized health education and protocols to support her clients along their health journey, and believes that support and accountability are key in truly making progress. When not talking about periods, Leisha can be found hanging out with her two kids outside, trying a new recipe, or planning an adventure. In this episode we discuss:  The story of how she struggled with her own health and became interested in women's health from a functional medicine standpoint A few of her “quick shift” ideas for women who want to try and improve their energy levels, hormone health and cycles Some of the elemental points for feeding female bodies to ensure there are the proper building blocks for energy levels and hormone balance The importance of sleep for women's health, determining how much sleep is needed, and how to improve sleep quality The major environmental factors that have impact on endocrine disruption and how to check products for safety Macro cycling based on menstruation cycle and the benefits cycling for those with bad cycles, PMS, cycle irregularity, and exhaustion How each week of your cycle can require different needs and provide different benefits:  Week one is a more inward and gentle and planning week Week two -three are times of high social and physical energy  Week four as a week of your period and ensuring you have time to “recharge”  Resources for Cycle Syncing  Functional solutions and testing to help prevent the need for birth control for hormonal balance to include fixing gut health, DUTCH testing for complete hormone testing, mineral testing, and liver support  The importance of liver function and foods and supplements to support the liver and detoxification How to contact Leisha for more information   Check out the full episode at: https://erinskinner.com/empowerednutrition/LeishaDrews Visit Leisha's website: www.abundant-lifewellness.com   Instagram: @abundant.life.wellness To get her free Empowered Fertility guide click here: https://view.flodesk.com/pages/5eb9b93848b5a70026dc7c56  Decode Your Cycle Course: https://abundant-wellness-academy.teachable.com/p/decode-your-cycle  60 min health strategy call: https://p.bttr.to/2xMoKH5  Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com or as a DM on Instagram (erinskinner_rd).  Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!    Also, I'm accepting new clients for functional nutrition!  Book a free chemistry call to discuss your story and see if we're a good fit HERE.   Follow me on Facebook | Instagram | Pinterest

How To Succeed In Product Management | Jeffrey Shulman, Red Russak & Soumeya Benghanem
Best of 2021 - Transferrable Skills and Mastering Product Execution

How To Succeed In Product Management | Jeffrey Shulman, Red Russak & Soumeya Benghanem

Play Episode Listen Later Dec 29, 2021 66:50


In this episode of the How to Succeed in Product Management Podcast, marketing professor Jeff Shulman and The Product Management Center advisory board members Red Russak and Soumeya Benghanem welcome Diego Granados (Microsoft), Welly Lee (Microsoft), and Shyvee Shi (LinkedIn) to talk about the value of transferable skills and experiences. It's never about building from scratch, it's all about the journey that helps build your skills as a PM and the experiences you can bring with you wherever you go and whenever you work on a new product.   Support for How to Succeed in Product Management is brought to you by Apptentive, which enables product managers to measure shifts in customer emotion and gather actionable feedback across the mobile customer journey. To learn more, go to Apptentive.com/UW.   What to Listen For: 00:00 Intro 01:35 Some PMs aren't aware of the multitude of experiences and skills necessary in other roles 13:15 The most valuable transferable experiences or job roles 19:27 Create a compelling argument why an undervalued area can work 23:52 What aspiring PMs should have: transferable skills & complete understanding of product management 27:21 Product management is about managing risks 32:41 The PM role is a practice of balancing tension 35:16 You cannot be a good product manager if you don't like people 44:51 Resources to look into to learn product management 48:49 Start by doing the baseline, understand the gaps, then create a plan 52:49 At the beginning, you have to be good at execution 57:51 PMs a lot of time wear multiple hats 58:47 Important career pivoters 01:00:34 No single recipe is going to work for everyone 01:02:49 It's the journey to learn new things 

You Turn Podcast w/ Ashley Stahl
[LOVE] Ep. 218 Dating Apps + Best Practices To Find Love in the New Year! With Bela Gandhi

You Turn Podcast w/ Ashley Stahl

Play Episode Listen Later Dec 29, 2021 53:06


How much do you value partnership?   This week, Ash sits down with Bela Gandhi, a TEDx Speaker and founder of the Smart Dating Academy to have a conversation all about the secrets to finding lasting love.    The reality is, 48% of adults in the US are single, and the majority are ready to find love. And while dating aps are everywhere, it can be overwhelming. That is why this episode is here for you. Bela breaks down dating apps, how to enter into the new age of dating and know what you want in a relationships.   Bela and Ash talk through creating good pacing in dating, serial monogamy, when to bring sex into the equation and how to identify red flags in a relationship. This episode is packed with insights on all things date! This episode is here for you if you want to be educated on dating and are ready to find love!   Resources: Attached by Amir Levine   In This Episode, You'll Learn: When the peak dating period begins and how to get into it. How to create an online dating site or app that works and represents you well. Tools to develop a healthy mindset to take when dating. How to identify red flags or signs of incompatability in a relationship. Why certain marriages end in divorce, and how to avoid this.   Where You Can Find Bela Gandhi https://www.smartdatingacademy.com/ @smartdatingacademy  Watch her TEDx Talk: The Secret To Finding Lasting Love   ORGANIFI   Want to upgrade your health? Visit organifi.com/youturn and enter code YOUTURN to get 20% off at check out!    Here are some of Ash's favorite goodies to put in your next coffee, tea, water or smoothie:   ✨Pure Powder: Lion's Main extract, aloe vera and ginger extract are just a few of the superfoods packed into this powder to improve your mental clarity and overall brain health.  

This EndoLife
Festive Special Series - Seven Foods To Alleviate PMS with Endometriosis

This EndoLife

Play Episode Listen Later Dec 29, 2021 27:03


Today's episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain. So these episodes are designed to provide you with some tips you can quickly implement if you're worried about your upcoming period, or you're feeling rough and need some tips to improve your symptoms. Now of course, it's natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they're about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don't have to try them all! And whilst I'm here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they're still discounted because I haven't had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present! Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year. So, without further ado, let's get to today's episode. I really hope it helps you manage some of your symptoms over this festive period. Seven Foods To Alleviate PMS with Endometriosis Bloating? Anxiety? Tearfulness? Painful breasts? If you experience any of these symptoms, you likely experience PMS in the lead up to your period. Even though PMS is very common, it doesn't mean it's just something we have to live with - especially when we're dealing with endometriosis as well. In fact, PMS is caused by hormonal imbalances, often oestrogen dominance or excess oestrogen and sometimes low progesterone - and when we get these into balance, a lot of our endo symptoms ease too! So this week, I wanted to share with your seven foods that you can add in during your luteal phase (the phase after ovulation, before your period) that contain wonderful nutrients that have been shown to alleviate PMS and support healthy hormone balance… Leafy greens for magnesium, calcium and potassium. You guys must know by now how much I love magnesium! It helps to alleviate cramps, aids in oestrogen detoxification but also progesterone production and reduces bloating. Potassium additionally supports bloating, which is another bonus considering so many of you reach out to tell me this is one of your worse symptoms. Finally, in research calcium has been shown to help with PMS symptoms too! Add to smoothies, salads and whatever you're having for dinner - think leafy greens with each meal. Nuts and seeds, particularly sunflower seeds, sesame (tahini is best here as sesame seeds are often too small to chew and pass through undigested) and pumpkin seeds. Nuts and seeds and these three in particular are rich in magnesium, and zinc which supports healthy progesterone levels and good levels of vitamin E, which has been shown to help alleviate period pain and PMS. Add nut butter to your porridge, overnight oats and smoothies and drizzle tahini over your veggies. Protein for B6, including organic free range and pasture raised chicken and turkey, organic grass-fed beef, fish, lentils and chickpeas. B6 helps to keep blood sugar levels stable (in turn, keeping hormones balanced and anxiety and fatigue at bay) and has actually been shown to reduce PMS and depressive symptoms, and is truly a crucial vitamin for healthy hormonal balance! Try a chickpea curry for dinner and perhaps wild caught fish or another animal protein at lunch with lots of veggies and some healthy complex carbs and fat. Sweet potatoes, squash and beetroot (and all other root veggies) actually help to raise serotonin levels in our brain thanks to their complex carbohydrate content. Our feel-good neurotransmitter, serotonin works closely with oestrogen during the first half of our cycle, and when oestrogen lowers in our second half our mood can take a bit of a hit - especially if our progesterone levels aren't high enough. Eating root veggies with a good serving of protein and fat improve our mood, boost our energy and keep our blood sugar levels stable. Root vegetables also contain hormone loving B vitamins, calcium and magnesium - all great for balancing hormones and alleviating PMS. Try steaming and freezing root vegetables for smoothies or making up a lentil and beetroot salad. Peppers and other vitamin C rich foods like berries and broccoli can actually help to increase progesterone levels. Low progesterone levels can lead to PMS, anxiety, low moods, short cycles and pre-menstrual spotting. Try a salad of leafy greens, broccoli, peppers and lentils for a hit of vitamin C, magnesium and B6! Kidney beans, black beans, adzuki beans and other beans for B vitamins. B vitamins are some of the foundational nutrients behind healthy hormones - they ensure you're making healthy amounts, keep oestrogen in check, support progesterone if it's low and so much more that I'll have to do a whole podcast on them. In short, they can help alleviate PMS symptoms by making sure any excess or old oestrogen is cleared out and that you have a healthy level of progesterone in your luteal phase. Try an Italian bean salad with rocket, pumpkin seed pesto, adzuki beans, borlotti beans, olives, red onion, tomatoes, pepper, artichokes and olive oil! Broccoli sprouts, broccoli and other cruciferous vegetables for healthy oestrogen elimination. Broccoli and broccoli sprouts contain DIM and sulforaphane which support the liver to break down oestrogen in a healthy way and therefore lowers any chance of PMS symptoms. Throw a big handful or half a cup of broccoli sprouts in your smoothies or on salads, and try adding cauliflower rice to your chickpea curry. Even just adding one or two of these foods in on a daily basis could make a difference! Try making a meal plan or some meal ideas with any of the above suggestions and track how your PMS symptoms over a few cycles to see if things change. Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order. Show Notes Hormone balance with Nicole Jardim My blood sugar episode Lisa Hendrickson-Jack Fertility Awareness Method My FLO app Magnesium: Magnesium for oestrogen clearance The Association Between Serum Magnesium and Premenstrual Syndrome: a Systematic Review and Meta-Analysis of Observational Studies Magnesium--a new therapeutic alternative in primary dysmenorrhea Potassium: Potassium foods for bloating Calcium: A systematic review of the role of vitamin D and calcium in premenstrual syndrome Zinc: Zinc induced changes in the progesterone binding properties of the human endometrium Vitamin E: Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial B6: The Interactions between Vitamin B6 and Hormones Nutritional factors in the etiology of the premenstrual tension syndromes Dr Jolene Brighten B6 Vitamin C: Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women Low progesterone B vitamins: Dr Joelene Brighten Broccoli sprouts:  Magdalena Wszelaki broccoli sprouts Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection

Crazy, Rich Neighbors
Ep. 36 - Bad Medicine

Crazy, Rich Neighbors

Play Episode Listen Later Dec 28, 2021 41:51


Our favorite feisty fairy, Dr. Sex Fairy, is back and answering our “below the belt” questions. Our recipe for Bad Medicine cocktails hails from her hometown, New Delhi, India. We also discuss near-fatal medical mishaps that happened to us. How can we protect ourselves and our loved ones? Is this lackluster care specific to Florida, or is it rampant? Our Bougie Bible features include a homespun Irish candle company and a natural supplement that may help PMS, inflammation, and other common ailments.FOLLOW US:www.crazyrichneighbors.com/bougiebiblewww.facebook.com/CRNPodcasthttps://www.instagram.com/crazyrichneighbors/Dr. Kanwal Bawa:https://www.bawamedical.comhttps://www.instagram.com/drkanwalbawa/https://www.instagram.com/therealdrsexfairy/

Period, Sis Podcast
Diet, Menstrual Cycle, and Your Period

Period, Sis Podcast

Play Episode Listen Later Dec 27, 2021 37:27


Hey Box Owners!! We are officially passed our one year mark and we want to thank all of you for listening every week and supporting official box owner! In each episode our host Mandii B covers a myriad of topics about sexual and reproductive health. This week, we are joined by a former official box owner partner and a previous guest of the show, Kate Morton MS, RD. Kate is a hormone dieting and the CEO of @funk.it.wellness a woman-owned menstrual health company focused on seed cycling and education on women's health. In this episode you'll find out why Kate waters her plants with her period blood (6:00), the importance of magnesium and symptoms to identify possible deficiency (9:00), The characteristics of a healthy period (12:00), the 4 phases of your menstrual cycle (15:30), signs you shouldn't ignore during your cycle (PMS vs PMDD) (26:00), and what you can do FOR FREE to help your menstrual cycle. This episode is really insightful and we urge you to pay special attention during the 12:00 mark where Kate walks us through the characteristics of a healthy period: - Texture: Similar to sugar water - Clots: Should not be larger than the size of a dime - Quantity: You should only bleed up to 16 teaspoons, yes… TEASPOONS (you can use a menstrual cup to measure how much you're bleeding) - Duration: 21-31 days is a normal “cycle” Connect with us: Connect with us: @officalboxowner @fullcourtpumps officialboxowner.com Connect with our guest: @CARBSANDKATE https://linktr.ee/funkitwellness

The Adulting With ADHD Podcast
Racism in Healthcare: A Conversation with Sonia Lewis

The Adulting With ADHD Podcast

Play Episode Listen Later Dec 27, 2021 21:24


In this episode, I'm joined by an anti-racism specialist and founder of ASCRIBE Educational Consulting, Sonia Lewis, to talk about racism in healthcare.  Inequality in our hospitals Sonia is a trained doula and mom so she knows a lot about childbirth. She shares how many people of color find it challenging to articulate their needs when they seek medical treatment. She recommends people articulate their needs and make sure they document anything that happens during a consultation.  What does a 'just' health system look like? Sonia describes a just health system as one where everyone has access. Equality means it does not matter what your status is, you are treated with the same level of care as everyone else.  She also believes bedside manner is key, if a healthcare professional listens to their patient it creates a far better experience. Being your own advocate and feeling like you have agency are also important components to a fair system.  Don't miss this important conversation about what we can all do to create a fairer system. Sonia shares one of her most challenging situations in a hospital and what she did to demand a good outcome.  Sonia's Link https://www.drlesliek.com/ About The Adulting With ADHD Podcast It's not just you – we aren't talking enough about ADHD and hormones. There are so many things I wish I had known about hormones and ADHD earlier. They play such a fundamental role in the human body, deeply impacting a person's life at all of their life stages. As a former journalist and current ADHD'er, I unpack this topic through patient stories, expert interviews, and personal narrative. With new episodes biweekly on Wednesdays, The Adulting With ADHD Podcast covers a variety of ADHD hormone topics including puberty, menopause, perimenopause, PMS, PMDD, and more. Why aren't we talking about this more? What do you do if you find yourself struggling with ADHD and hormones? We discuss this and much more. Need basic info about ADHD and hormones? Get the free quick guide at https://adultingwithadhd.com/hormones. Show highlights 7:30 A just health care system is equitable in the sense everyone has access  10:00 It's incredible that we have been allowed, especially in this country to lead every industry around the world, but other countries are getting it right. 15:00 And I proceed to have my last baby all by myself. I brought him up onto my chest. I reached over, I had enough time and wherewithal in my mind. I reached over and grabbed my cell phone out of my bag. Show edited by HK Productions  

Brave New Weed
Ep121 - Dr. Julie Holland (RECUT)

Brave New Weed

Play Episode Listen Later Dec 27, 2021 59:41


This episode originally released as episode 40 . This interview with Dr. Julie Holland marks the 40th podcast in the Brave New Weed series and it's one of our best yet. As a podcaster I can often map out the route a discussion will take, but this conversation with Julie ebbed and flowed in the most delightfully surprising ways. I never knew where it was leading. What I did know was that every turn it took was more interesting than the last.In this episode, we discuss: CBD and dental pain and how this remarkable cannabinoid calms nerve irritation What an orgasm and a delicious meal have in common (you never even thought to ask, did you?) Why men have nipples The real danger of masturbating to porn Screenophilia (or the reason why the next generation is falling in love with their screens) Curing your runny nose with psychedelicsHow cannabinoids can help cure our country's PMS.   Tune in and share it widely. As cannabis becomes more mainstream and a broader swath of people shake off the yoke of prohibition, so many more conversations about the plant's powers are taking place. Our mission is to stay at the forefront of these conversations and lead the way in the post-Prohibition era. If you value independent explorations such as these, free of advertising and the traditional constraints imposed by mainstream media, please support on us on Patreon. For less than the price of a coffee in NYC your donation can help us continue this work. We do this for love, not money, and we appreciate any help you can offer to keep the love flowing. And where else will you learn why men have nipples?

This EndoLife
Festive Special Series - Six Foods To Eat Before Your Period To Reduce Pain with Endometriosis

This EndoLife

Play Episode Listen Later Dec 27, 2021 34:16


Today's episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain. So these episodes are designed to provide you with some tips you can quickly implement if you're worried about your upcoming period, or you're feeling rough and need some tips to improve your symptoms. Now of course, it's natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they're about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don't have to try them all! And whilst I'm here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they're still discounted because I haven't had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present! Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year. So, without further ado, let's get to today's episode. I really hope it helps you manage some of your symptoms over this festive period. Six Foods To Eat Before Your Period To Reduce Pain with Endometriosis Today I wanted to follow up on last week's episode Six Tips for Reducing Endometriosis Pain in The Week Before Your Period, with something a little more focused around nutrition. As most of you will know by now, I lean towards making healthy choices to support us with endo all month long, but that doesn't mean that focusing on foods to add in just before our period can't be useful. In fact, if you're struggling with where to get started with endometriosis management, I would start here and with my last episode. As always, these are just options - you don't have to do them all nor do you have to do them exactly as suggested, tweak and tailor to your lifestyle and preferences. If you're triggered by any of this, seek the support of a therapist and dietician/health coach/nutritionist before making further dietary changes. So, here are any foods to to eat before your period to reduce pain with endometriosis: Spinach and other leafy greens such as kale, boy chow, lettuce, rocket, chard and other greens. Add these in for anti-inflammatory nutrients, magnesium iron and fibre. Leafy greens can help to reduce period pain, fatigue, PMS symptoms like bloating and can aid reducing any excess oestrogen. You can throw some spinach in your morning smoothie and a big handful or two of lettuce to your lunch. Olive oil and other Vitamin E containing foods such as almonds, olives, avocados, greens and sunflower seeds. Vitamin E has been shown to reduce inflammation in numerous studies, as well as reduce pain with endometriosis and painful periods. Try drizzling two tablespoons of olive oil or sunflower seed butter over your lunch time salad, and snacking on almonds! Broccoli and other cruciferous veg like kale, cauliflower, asparagus, broccoli sprouts, sprouts and cabbage. These help to reduce oestrogen dominance by supporting the body to remove old oestrogen that needs clearing out and can cause symptoms like clots periods, heavy periods and period pain. You could try roasting wedges of red cabbage and mixing into a salad, grating red cabbage over a tex-mea meal or adding broccoli sprouts to salads and smoothies. Salmon and other sources of omega 3 fats such as mackerel, anchovies, sardines, herring, walnuts and chia seeds. Omega 3 fats help to lower inflammation and have been shown to reduce period pain and in studies on rats, reduce the size of endometriosis lesions. Add no more than two portions of fatty fish a week in addition to walnuts and chia seeds, and be cautious of large fatty fish as these can have a higher mercury content. If you don't eat fish, it's worth noting that most of us can't convert plant-based sources of omega. fats into the usable form, so you'll need to supplement with a vegan DHA and EPA supplement. One way to get in extra fish is to pair it with a Mediterranean salad and whole grains like quinoa for dinner, and try adding in some chia with a chia pot snack mixed with blueberries, walnuts and some almond milk. Tomatoes and other colourful vegetables such as berries, red cabbage, parsnips, peppers, squashed carrots. Studies have shown that people with endometriosis have higher levels of oxidation (which leads to higher levels of inflammation and therefore pain) and that when participants added in a high anti-oxidant diet in the form of extra fruits and vegetables, their oxidation levels lowered. When it comes to fruit and veggies, the more colour, the more anti-oxidants - so eat the rainbow! Try snacking on red and yellow peppers and cucumber dipped in hummus, and make a dinner that has a delicious roasted veg salad with it such as roasted carrots, beetroot and fennel - delicious with some puy lentils, fresh herbs and rocket! Turmeric and other herbs and spices like cinnamon and ginger. Many herbs and spices are anti-inflammatory, yet turmeric, ginger and cinnamon are particular stand-out stars, with curcumin (the active compound in turmeric) showing promise with endometriosis lesion suppression and ruction in mice, and ginger being an effective pain reliever in people with primary dysmenorrhea. How about making up a daily turmeric latte and a carrot and ginger soup to enjoy for the week? Bonus food! Raw cacao and sugar free dark chocolate. Rich in magnesium, iron and anti-oxidants, raw cacao can help lower inflammation and support energy production, whilst helping us with those sugar cravings! Just be mindful of how much you have as cacao does have a little caffeine. My superfood hot chocolate recipe is a lovely way to get this delicious food into your diet before your period. So which one are you going to start with? Dm me over on Instagram and let me know which food you try this cycle! Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.   Show Notes My FLO How to track your period   Magnesium Study Magnesium baths for pain article Magnesium--a new therapeutic alternative in primary dysmenorrhea   Vitamin E Vitamin E, oxidative stress, and inflammation Antioxidant supplementation reduces endometriosis-related pelvic pain in humans Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea   Omega 3 Fatty Acids NHS fish guidance Dietary fish oil supplementation inhibits formation of endometriosis-associated adhesions in a chimeric mouse model Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain Effect of omega-3 fatty acids on intensity of primary dysmenorrhea Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin Outsmart Endometriosis by Dr Jessica Drummond   Eat the rainbow Foods That Fight Inflammation - Harvard Health Oxidative Stress and Endometriosis: A Systematic Review of the Literature Women with endometriosis improved their peripheral antioxidant markers after the application of a high antioxidant diet   Curcumin  Curcumin inhibits endometriosis endometrial cells by reducing estradiol production   Ginger Dr. Aviva Romm ginger recommendations The effect of ginger for relieving of primary dysmenorrhoea Comparison of Effects of Ginger, Mefenamic Acid, and Ibuprofen on Pain in Women with Primary Dysmenorrhea   Cacao 100% black sugar free peanut butter mini eggs Hazelnut truffles Absolute Black (can find the bar in Sainsburys) Hotel Chocolat buttons (these are AMAZING, but I don't love their other 100% chocolate products) So Free sweet dark chocolate Raw cacao (you can find this in Sainsburys, but generally you can get raw cacao everywhere and online) My brownie recipe

Petros And Money
A Crunchy Groove Thursday (Hour 3) 12/23

Petros And Money

Play Episode Listen Later Dec 24, 2021 41:04


Fun Fact. Quick Hits. PMS 2021 Hate List Part 2. Dead and Alive Guy

This EndoLife
Festive Special Series - Seven Foods to Alleviate Oestrogen Dominance with Endometriosis

This EndoLife

Play Episode Listen Later Dec 22, 2021 44:54


Today's episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain. So these episodes are designed to provide you with some tips you can quickly implement if you're worried about your upcoming period, or you're feeling rough and need some tips to improve your symptoms. Now of course, it's natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they're about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don't have to try them all! And whilst I'm here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they're still discounted because I haven't had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present! Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year. So, without further ado, let's get to today's episode. I really hope it helps you manage some of your symptoms over this festive period. Seven Foods to Alleviate Oestrogen Dominance with Endometriosis If you've listened to my podcast recently, you've likely heard a lot about oestrogen dominance or excess oestrogen and the problems these two imbalances can bring. Oestrogen in itself isn't a ‘bad' hormone - it's a wonderful hormone that plays a crucial role in our menstrual cycle and our overall health. But too much or too high in relation to progesterone is where the problems arise, and these problems can make our experience of endo worse. So what is oestrogen dominance? Oestrogen dominance occurs when the ratio of oestrogen to progesterone is too high, this can happen when progesterone is low, oestrogen is high or both! Excess oestrogen is when there is too much oestrogen circulating the body, and this would be likely cause oestrogen dominance, providing of course that progesterone isn't also too high (which in my experience with clients at least, is generally less common). Why does oestrogen dominance occur? We deep dive into this topic in other interviews and episodes (so check the links below), but to give you an overview, here are some of the common causes: Stress Imbalanced blood sugar Gut health issues Deficiencies, such as zinc Heavy alcohol consumption Overburdened liver Xenoestrogens Whilst taking a holistic approach looking at all of these areas is advisable, eating certain foods can help your body to remove any old or excess oestrogen and adding these foods in can be a great way to get started with healing any imbalances. Here are seven of my favourite foods for alleviating oestrogen dominance with endometriosis: Dandelion root tea or coffee to help support the liver with clearing out old and excess oestrogen. Be careful that you're not buying a caffeinated dandelion and coffee blend - we're looking for dandelion alone. You can drink it as a herbal tea or buy it roasted, then grind and have as coffee! It makes a lovely black coffee or latte. Broccoli sprouts provide a big, concentrated dose of SGS (sulforaphane glucosinolate) , a plant compound that also helps the liver to detoxify oestrogen and break it down in a healthy way Cruciferous vegetables such as kale, broccoli, cabbage and Brussel sprouts aid oestrogen detoxification. The active compound in cruciferous veggies is a nutrient called I3C (indole-3-cabinol), which further breaks down into SGS (sulforaphane glucosinolate) and DIM (diindolymethane) and both play a big role in supporting the liver with oestrogen detoxification. In fact, these nutrients are so powerful that you may recognise them - they're often found in oestrogen clearance supplements! Probiotic foods such as kefir, sauerkraut, kimchi and yoghurt help create a healthy gut microbiome and ensure that the bacteria which helps to eliminate oestrogen, the estrobolome, is well supported and that beta-glucuronidase, the enzyme that reactivates oestrogen (causing it to be reabsorbed into the blood stream), is prevented from getting too high. A caveat here is that if you have SIBO you may find probiotic foods aggravating. I would start slowly with one tablespoon and increase to tolerance over time. B6 foods such turkey, fish, seeds, nuts like pistachios, lentils, eggs, and a moderate amount of organic pasture-raised red meat helps to detoxify old and excess oestrogen and raise progesterone levels. Lignans from nuts and seeds, particularly pumpkin, sunflower, sesame and potentially flax (if you respond well to it) help bind and remove oestrogen. Flax can have weak oestrogenic effects, and is often recommended to help lower oestrogen dominance symptoms . However, I recommend being mindful here as I am not the only practitioner to have witnessed endo symptoms and oestrogen dominance symptoms worsening from flax, so I would just see how you personally respond. Having said that, lots of doctors, nutritionists and health coaches see an improvement, but just have an awareness when you try and if you try flax. Hopefully it works well for you!   Let's get social! Come say hello on Instagram or sign up to my newsletter. Sign up to the wait list for my course, Live and Thrive with Endo here. My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order. Show Notes SIBO episodes Ep 99 with Dr Allison Siebecker Ep 97 My SIBO treatment plan Oestrogen dominance episodes Ep 104 Blood Sugar episodes Ep 88 Ep 81 Ep 66 Ep 55 Broccoli sprouts and cruciferous veg  Magdalena Wszelaki broccoli sprouts Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection Estrobolome Alisa Vitti Histamine The 4-Phase Histamine Reset Plan B6 The Interactions between Vitamin B6 and Hormones Nutritional factors in the etiology of the premenstrual tension syndromes Dr Jolene Brighten B6 Lignans Dr Joelene Brighten on seed cycling and flax Lara Briden explains phytoestrogens

Relationship Advice
331: Making Your Crazy Work For You

Relationship Advice

Play Episode Listen Later Dec 21, 2021 44:15


Do you ever feel like you're going crazy? Many of us have dysfunctional self-relationships that can create personal and relational issues, making us feel a bit crazy. Listen to today's show to better understand your "crazy" and how to make it work for you.  In this episode with Dr. Mark Borg, we discuss relationship advice topics that include: How we sometimes create negative relationships with ourselves and how to remedy this Where dysfunctional relationships with ourselves can originate The performer identity to earn love and the key insights this can provide for improving your relationship Why we are sometimes driven in our relationships by the need to be seen as good How to have compassionate empathy toward ourselves Diving into your past to create powerful healing And much more! For more information on our guest, and for the episode links visit: https://idopodcast.com/331 Sign up for our 14 Day Happy Couples Challenge here: 14 Day Happy Couples Challenge Do you want to hear more on this topic? Continue the conversation on our Facebook Group here: Love Tribe Sponsors BetterHelp: Get help on your own time and at your own pace. Get 10% off your first month by visiting BetterHelp.com/IDO. Green Chef: The #1 Meal Kit for Eating Well. Visit  GreenChef.com/ido10 and use the code ido10 to get 10 Free Meals including free shipping! Bonafide offers naturally derived products to treat menopause, PMS and intimacy issues. It's easy to use, safe, hormone-free & recommended by thousands of doctors. Get 20% off your first purchase when you subscribe to any product. Go to HelloBonafide.com and use promo code IDO. Spark My Relationship Course: Get $100 off our online course. Visit SparkMyRelationship.com/Unlock for our special offer just for our I Do Podcast listeners! If you love this episode (and our podcast!), would you mind giving us a review in iTunes? It would mean the world to us and we promise it only takes a minute. Many thanks in advance! – Chase & Sarah

Healthy Hormones for Women Podcast
180: Metabolic Health Over the Holidays

Healthy Hormones for Women Podcast

Play Episode Listen Later Dec 21, 2021 45:10


You can find all the info and links about this episode at https://holisticwellness.ca/episode180. Thanks for listening! Important Announcements: Mark‌ ‌your‌ ‌calendars‌ ‌because‌ ‌our‌ ‌Metabolic‌ ‌Reset‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌on‌ ‌SALE‌ ‌on‌ ‌December‌ ‌26,‌ 2021!‌ ‌Our‌ ‌group‌ ‌coaching‌ ‌and‌ ‌our‌ ‌program‌ ‌will‌ ‌officially‌ ‌start‌ ‌on‌ ‌January‌ ‌10,‌ ‌2022.‌ ‌  ‌ Check‌ ‌out‌ ‌our‌ ‌NEWEST‌ ‌program,‌ ‌The‌ ‌Adrenal‌ ‌Reset‌ ‌28-Day‌ ‌Program.‌ ‌If‌ ‌you're‌ ‌feeling‌ exhausted,‌ ‌anxious,‌ ‌gaining‌ ‌weight,‌ ‌can't‌ ‌sleep,‌ ‌and‌ ‌feeling‌ ‌like‌ ‌you‌ ‌need‌ ‌a‌ ‌reset,‌ ‌this‌ ‌program‌ ‌ is‌ ‌the‌ ‌perfect‌ ‌fit!‌ ‌Our‌ ‌adrenals‌ ‌are‌ ‌front‌ ‌and‌ ‌centre‌ ‌when‌ ‌it‌ ‌comes‌ ‌to‌ ‌restoring‌ ‌hormonal‌ ‌health.‌ That's‌ ‌why‌ ‌we've‌ ‌included‌ ‌a‌ ‌nourishing‌ ‌meal‌ ‌plan,‌ ‌exercise‌ ‌program,‌ ‌breathwork‌ ‌exercises‌ ‌and‌ so‌ ‌much‌ ‌more‌ ‌inside‌ ‌this‌ ‌program‌ ‌to‌ ‌help‌ ‌you‌ ‌feel‌ ‌your‌ ‌very‌ ‌best!‌ ‌Join‌ ‌the‌ ‌Adrenal‌ ‌Reset‌ program‌ ‌at‌ ‌this‌ ‌link‌ ‌here‌ ‌-‌ ‌‌https://bit.ly/28dayadrenalreset‌ ‌  ‌ Grab‌ ‌your‌ ‌free‌ ‌5-day‌ ‌Sugar‌ ‌Detox‌ ‌Program‌ ‌and‌ ‌get‌ ‌started‌ ‌today.‌ ‌I've‌ ‌created‌ ‌a‌ ‌delicious‌ ‌meal‌ plan‌ ‌to‌ ‌help‌ ‌you‌ ‌balance‌ ‌your‌ ‌blood‌ ‌sugar‌ ‌and‌ ‌optimize‌ ‌your‌ ‌hormone‌ ‌health‌ ‌-‌ holisticwellness.ca/sugardetox‌.‌  ‌   Sign‌ ‌up‌ ‌for‌ ‌our‌ ‌newsletter‌ ‌at‌ ‌‌holisticwellness.ca/newsletter‌‌ ‌and‌ ‌connect‌ ‌with‌ ‌me‌ ‌over‌ ‌on‌ Instagram,‌ ‌‌@holisticwellnessfoodie‌.‌ ‌Let‌ ‌me‌ ‌know‌ ‌if‌ ‌there's‌ ‌anything‌ ‌you'd‌ ‌love‌ ‌for‌ ‌me‌ ‌to‌ ‌expand‌ on.‌ ‌It‌ ‌would‌ ‌also‌ ‌mean‌ ‌so‌ ‌much‌ ‌if‌ ‌you‌ ‌would‌ ‌leave‌ ‌us‌ ‌a‌ ‌rating‌ ‌or‌ ‌a‌ ‌review‌ ‌at‌ ‌any‌ ‌podcast‌ platform‌ ‌that‌ ‌you're‌ ‌listening‌ ‌to‌ ‌us‌ ‌on.‌ ‌ ‌   Links to things we talk about in the show: Head to healthygut.com/healthyhormones and check out the amazing gut healing products that I spoke about on this episode. They have been a game-changer for me in helping me heal leaky gut and overcome my allergies and histamine intolerance. Save $15 off at this link here - healthygut.com/healthyhormones Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. If you're looking to use CBD for PMS support, I recommend the extra-strength CBD oil and the CBD salve for cramps. They've also just launched their brand new Organic Superfood Bites in 4 delicious flavours. The hemp + espresso + dark chocolate is my fav! Learn more here - https://eatonhemp.com. If you're looking for budget-friendly clean beauty products, Skin Essence is a fav of mine. They have beautiful formulations and are 100% clean beauty approved. Save 20% off with the coupon code HEALTHYHORMONES. This is a one-time use code, so be sure to grab all the goodies you want! Plus, it's free shipping over $49. My fav products are the Nourish Facial Moisturizer and the Rosehip oil. Shop CAD here - https://www.skinessence.ca/shop/ Shop US here - https://www.skinessenceorganics.com/shop/ My favourite pendant for EMF protection and stress support. Save up to 50% off the HARMONI Pendant by clicking this link here. We've had so many women in our community use this pendant and absolutely LOVE it! It makes a great Christmas gift -->  https://www.wendymyersdetox.com/2CN2HP5/BP658/?uid=39 Two of my go-to products for PMS are the Organifi HARMONY and the GOLD chocolate. The harmony contains powerful herbs for women's hormones and the GOLD is perfect for stress and sleep. Save 15% off any Organifi Products at organifishop.com. Also check out their GOLD in Pumpkin spice which is absolutely delicious for this time of year. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca.  I love taking their magnesium bisglycinate, Myo-inositol and MYCO10 for immune support. They've also just launched their Omega Twists which are delicious. Check out some of their products here: https://canprevwomen.ca/products/cramp-relief/ https://canprevwomen.ca/products/magnesium-bis-glycinate-berry-hibiscus/ https://canprev.ca/products/omega-twist Save 15% over at https://www.middaysquares.com with the coupon HEALTHYHORMONES15. I am IN love with all of their bars and flavours. Super clean and a great macro breakdown of carbs, protein, and fat. Where you can find me: Samantha's Instagram Samantha's Facebook Samantha's Website Samantha's Twitter Healthy Hormones for Women Podcast Private Community on Facebook How you can work with me: 6-Week Healthy Hormones for Women Intensive - Get 60% off when you enroll today! Healing & Dealing with Hashi's

The Ali Damron Show
Yoni Steaming with Kit From Kitara

The Ali Damron Show

Play Episode Listen Later Dec 21, 2021 37:33


Episode 250. Yoni steaming AKA vaginal steaming or v steam is a women's health practice in Chinese Medicine and Ayurvedic medicine that is known to help a variety of conditions such as fibroids, PMS, heavy periods, spotting, vaginal dryness, postpartum healing, fertility and more.   Yoni steaming benefits are numerous. In this episode Kit Maloney explains yoni steaming, yoni steaming herbs and how to do yoni steaming to us.    www.kitaralove.com $10 off with code AliLove   ww.alidamron.com/consults www.facebook.com/groups/alidamron www.instagram.com/alidamron https://www.youtube.com/c/AliDamronWomensHormoneExpert

Relationship Advice
330: Teamwork and Having Your Partner's Back

Relationship Advice

Play Episode Listen Later Dec 20, 2021 40:54


Sheila believes that today's topic is the most important feeling you and your partner need to consistently have in the relationship. Do you feel like you and your partner have each other's backs? Listen to today's show to learn how to work like a team and improve this critical relationship component.  In this episode with Sheila Robinson, we discuss relationship advice topics that include: What to do if you feel like your partner doesn't have your back How to talk to your partner to start to heal and create more of a team dynamic The importance of being clear on what is your personal stuff to work on and what is your partner's, separate from the relationship The power of intentionality to improve your relationship How to not overprocess every little thing in your relationship The key signs of a healthy relationship And much more! For more information on our guest, and for the episode links visit: https://idopodcast.com/330 Sign up for our 14 Day Happy Couples Challenge here: 14 Day Happy Couples Challenge Do you want to hear more on this topic? Continue the conversation on our Facebook Group here: Love Tribe Sponsors BetterHelp: Get help on your own time and at your own pace. Get 10% off your first month by visiting BetterHelp.com/IDO. ZocDoc: Find the right doctor, right now with Zocdoc. Read reviews from verified patients and book an appointment with a nearby, in-network doctor. Visit Zocdoc.com/IDO and download the Zocdoc app to sign-up for FREE and book a top-rated doctor. Bonafide offers naturally derived products to treat menopause, PMS and intimacy issues. It's easy to use, safe, hormone-free & recommended by thousands of doctors. Get 20% off your first purchase when you subscribe to any product. Go to HelloBonafide.com and use promo code IDO. Foria is an innovative health and sexual wellness company that designs all-natural sexual intimacy products for women, people with vulvas, and the people who love them. Get 20% off your first order by visiting foriawellness.com/ido Spark My Relationship Course: Get $100 off our online course. Visit SparkMyRelationship.com/Unlock for our special offer just for our I Do Podcast listeners! If you love this episode (and our podcast!), would you mind giving us a review in iTunes? It would mean the world to us and we promise it only takes a minute. Many thanks in advance! – Chase & Sarah

Things Have Changed
How to Break Into the Most In-Demand Job in Tech - with Diego Granados

Things Have Changed

Play Episode Listen Later Dec 20, 2021 43:33


These days nearly every company is, or is in the process of becoming, a tech company. Retailers have mobile apps and e-commerce platforms. Grocery stores no longer expect customers to come inside to shop — they can place an order online and pick it up outside the store, or have it delivered right to their homes.Take McDonald's for instance - McD is more than just a burger joint today. It has essentially become a restaurant that offers its customers premium digital experiences such as its easy ordering through the mobile application, loyalty drops and self-order kiosks — thereby transforming the 'fast food experience'. This proliferation of technology in every day businesses has resulted in a huge growth in a specific set of skills that companies highly desire today. The increasing need to bridge the gap between - Customer, Business and Technology, has given rise to  “Product Management”, and Product Managers or PMs for short, have quickly become one of the most sought after roles within the Digital Economy. Today, we speak to Diego Granados, Senior AI/ML Product Manager at Microsoft and one of the best Content Creators on Youtube helping people all over the world, break into Product Management.He provides the THC community with some incredible insights into what the role of a Product Manager entails, what gap did he see to create a platform to share his advice and tips to get into the space and the all important question.. Do you need to have a technical background to get into Product Management?Support the show (https://www.thc-pod.com/)

Living Wild With Em
Bioenhancing Practices, Light, Water, Magnetism and Healing with Seasonal Rhythms with Carrie Bennett- EPS 30

Living Wild With Em

Play Episode Listen Later Dec 20, 2021 90:09


Welcome back to the podcast! We interview Carrie Bennett who is a Quantum Lifestyle Educator. She has her Masters Degree in Applied Clinical nutrition & a decade of private practice experience! Link to Youtube- https://youtu.be/NWDwxuuMHVg Connect with Carrie- @carriebwellness 0-What is easy water? 5min-Build structured water -Negative charge -Non native EMF diminishes EZ water 7min-Native EMF -Light frequencies & our biology -Earth's heartbeat 11min-Ancient Frequencies of Earth -Civilized human consequences 13min-Consistent small practices 16min-Light environment; healing or harmful 17min-Morning light produces; feel good chemicals & sets sleep/wake cycles 20min-Quantum mechanisms unite us with accessible practices 24min-Infrared expands our liquid crystal & EZ water 27min-Thyroid Dysfunction & Inflammation 33min-Light on our bodies and electrons 35min-Cold plunging in nature 39min-Nasal breathing, nitric oxide, EZ water 45min-OM Yoga & Ancient Practices 48min-Nature rhythms and observing them in our bodies 50min-Lifestyle Rhythms to self assess EZ water in body 55min-Tryptophan turns into serotonin with infrared light to help with depression and anxiety 58min-Fascia; structure and function! Communication superhighway 1hr3min-Autophagy, apoptosis, wrinkles and optimize repair bio-programs 1hr7min-Scar tissue, C-Section Scar and infrared light therapy 1hr11min-Photons of light in our body, dehydrating lifestyles (civilized) 1hr14min-PMS; signal from our body of an unmet need 1hr17min-The body knows, the mitochondria knows when its in sync 1hr21min-Glyphosate damages connective tissue of collagen 1hr27min-Quantum biology & Family routine rhythms We hope you enjoyed this episode! Connect with us -livingwild.me

You Turn Podcast w/ Ashley Stahl
[WELLNESS] Ep. 216 How To Sleep Better with Diane Macedo

You Turn Podcast w/ Ashley Stahl

Play Episode Listen Later Dec 15, 2021 52:51


How would you rank your sleep quality?   This week Ash talks with Diane Macedo, an anchor and correspondent on ABC and the author of The Sleep Fix. Diane is here to share all things sleep: how to get better sleep, what is impacting your ability to rest and so much more!   Restless leg syndrome, sleep apnea, and narcolepsy are only a few of the sleep orders that exist. Diane walks through what the disorders are to help you if you are struggling with sleep and don't know why.   Tune in to learn what to do if you snore throughout the night, wake up to pee consistently or feel restless all night long. Diane is a wealth of knowledge on one of the most vital wellness topics. You don't want to miss out!   In This Episode, You'll Learn: 2 main internal systems that drive sleep. How your circadian rhythm is impacting your sleep. Tips to identify why you aren't able to sleep. The impact of sleep positions on your quality of rest. What happens when you sleep with your pets.  How much sleep you actually need.   Where You Can Find Diane Macedo: Get Her Book: The Sleep Fix @dianermacedo ORGANIFI   Want to upgrade your health? Visit organifi.com/youturn and enter code YOUTURN to get 20% off at check out!    Here are some of Ash's favorite goodies to put in your next coffee, tea, water or smoothie:   ✨Pure Powder: Lion's Main extract, aloe vera and ginger extract are just a few of the superfoods packed into this powder to improve your mental clarity and overall brain health.