Eat for a Thriving Cycle: Gut Health, PMS Relief, Seed Cycling Research + Hormone-Friendly Nutrition | Period Besties Stasha and Katie host a Period Besties panel on food, menstrual cycle health, and “undernourishment,” moderated by Jennifer Lang, with panelists Roxy (menstrual cycle nutritionist focused on the gut microbiome) and neurologist Leonie Kanzler of Two Moons. They discuss how inadequate intake, poor meal timing, low plant diversity, and impaired digestion/absorption can worsen PMS, missing periods, bloating, and period pain, including endometriosis symptoms. Leonie explains seed cycling (flax/pumpkin in the follicular phase; sesame/sunflower in the luteal phase), why seeds and vitex/chasteberry may support cycle regulation, and summarizes a Two Moons study of 40 women showing high willingness to recommend/continue and improvements in sleep, skin, and gut health. Roxy shares practical coaching strategies, fiber building, savory breakfasts, budget-friendly meals, and conversations about alcohol and caffeine, plus Q&A on macros, fish choices, SIBO/dysbiosis, ovulation, Mirena, ferritin, and bloating. 00:00 Welcome and Food Nerds 01:04 Moderator Intro and Audience Q&A 03:11 Meet the Panelists 06:17 Why Food Shapes Cycles 08:34 Undernourished and Gut Issues 14:37 Endometriosis and Diet Changes 18:23 Seed Cycling Explained 22:20 Study Results and Women’s Research Gap 29:01 Eating for a Healthy Cycle 38:31 Alcohol and Hormone Detox Talk 44:48 Opening Audience Questions 44:59 Alcohol Health Reversal 45:30 Liver Clearance Changes 46:57 Coffee Caffeine Pregnancy 48:29 Breast Cancer Alcohol Risk 50:14 Alcohol as Coping Tool 51:58 Macros for Hormones 53:00 Protein Fats Cholesterol 58:00 Fish Choices Mercury 01:02:40 Cycle Based Cravings 01:06:57 Affordable Healthy Eating 01:13:02 Bone Broth Zero Waste 01:18:00 Fiber Intake Microbiome 01:22:22 Microbiome Gene Power 01:23:16 Post Pill Ovulation Fixes 01:28:48 Seed Cycling and Vitex 01:32:54 Luteal Phase Gut Relief 01:38:49 Bloating and Mindful Eating 01:45:36 Mirena Endo and Ferritin 01:55:10 Iron Timing and Carbs 01:59:31 Wrap Up and Next Panels 02:02:07 Podcast Outro and Sponsors Todays episode is sponsored by: Period Coaching School and Katie Bressack Wellness. Email us: PeriodBestiesPodcast@gmail.com Our Websites: PeriodCoachingSchool.com KatieBressack.com Instagram and Facebook: @StashaWashburn @KatieBressack Freebies: Charting with Stasha https://ThePeriodCoach.com/etrc Eating For Your Hormones Guide https://katiebressack.com/freegift/ Books: The Revolution Will Be Bloody https://ThePeriodCoach.com/Revolution Bloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/ Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound
