[et_pb_section fb_built=”1″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.20.0″ _module_preset=”default” header_font=”|700|||||||” header_text_color=”#C8795C” header_font_size=”40px” header_letter_spacing=”2px” global_colors_info=”{}”]

The Fueled and Free Podcast

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Header” _builder_version=”4.20.0″ _module_preset=”default” background_color=”RGBA(255,255,255,0)” use_background_color_gradient=”on” background_color_gradient_direction=”94deg” background_color_gradient_stops=”#feeee7 1%|#f1d8d0 44%|#cf958b 99%” background_enable_image=”off” background_position=”bottom_center” custom_padding=”||0px||false|false” border_width_all=”2px” border_color_all=”#EDCCC3″ box_shadow_style=”preset2″ collapsed=”on” global_colors_info=”{}”][et_pb_row _builder_version=”4.20.0″ _module_preset=”default” background_enable_image=”off” background_size=”contain” custom_margin=”||||false|false” custom_padding=”0.6%||0.6%||true|false” background_last_edited=”on|tablet” background_size_tablet=”cover” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.17.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.20.0″ _module_preset=”c16985e1-e0d6-4022-964d-e2bfc04fa633″ text_text_color=”#193247″ header_font=”Sarabun|800|||||||” header_text_color=”#76959C” header_font_size=”72px” header_line_height=”1.2em” header_2_text_color=”#7E7974″ header_2_font_size=”41px” min_height=”132.4px” custom_margin=”||-36px||false|false” custom_margin_tablet=”||0px||false|false” custom_margin_phone=”” custom_margin_last_edited=”on|phone” custom_padding=”||0px||false|false” header_font_size_tablet=”40px” header_font_size_phone=”24px” header_font_size_last_edited=”on|phone” global_colors_info=”{}”]

S1 E3: mastering your hormones with cycle syncing

[/et_pb_text][et_pb_post_title title=”off” author=”off” comments=”off” featured_image=”off” _builder_version=”4.20.0″ _module_preset=”default” title_level=”h2″ title_font=”|||||on|||” title_text_color=”#76959C” title_font_size=”31px” global_colors_info=”{}”][/et_pb_post_title][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_audio audio=”https://fueledandfree.com/wp-content/uploads/2023/03/FAF-Margaret-ep3-FINAL.mp3″ title=”Mastering Your Hormones with Cycle Syncing” artist_name=”Margaret Powell” image_url=”https://fueledandfree.com/wp-content/uploads/2023/03/Untitled-design-1.jpg” _builder_version=”4.20.0″ _dynamic_attributes=”link_option_url” _module_preset=”23688cf4-76de-4565-9dd8-e9fc50c1786d” title_font=”Sarabun|700|||||||” title_text_color=”#9B9E97″ title_font_size=”25px” title_line_height=”1.2em” caption_font=”Quattrocento Sans|700|||||||” caption_text_color=”#9B9E97″ background_color=”#FEEEE7″ background_layout=”light” link_option_url=”@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wb2RjYXN0Iiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IiJ9fQ==@” motion_trigger_start=”bottom” hover_enabled=”0″ title_font_size_tablet=”” title_font_size_phone=”16px” title_font_size_last_edited=”on|phone” border_radii=”on|20px|20px|20px|20px” border_color_all=”#EDCCC3″ border_color_all_image=”#FAF1EC” box_shadow_style=”preset1″ global_colors_info=”{}” alt=”Mastering your hormones with cycle syncing” title_text=”square logo” sticky_enabled=”0″][/et_pb_audio][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ make_equal=”on” _builder_version=”4.20.0″ _module_preset=”default” global_module=”3087″ saved_tabs=”all” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_text=”Apple Podcast” button_alignment=”center” _builder_version=”4.20.0″ _module_preset=”default” custom_button=”on” button_text_color=”#CF958B” button_bg_color=”#ffffff” button_border_radius=”11px” global_colors_info=”{}”][/et_pb_button][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_text=”Spotify” button_alignment=”center” _builder_version=”4.20.0″ _module_preset=”default” custom_button=”on” button_text_color=”#CF958B” button_bg_color=”#ffffff” button_border_radius=”11px” global_colors_info=”{}”][/et_pb_button][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_text=”Newsletter” button_alignment=”center” _builder_version=”4.20.0″ _module_preset=”default” custom_button=”on” button_text_color=”#CF958B” button_bg_color=”#ffffff” button_border_radius=”11px” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Blog” _builder_version=”4.20.0″ _module_preset=”default” custom_padding=”||16px|||” border_width_all=”2px” border_color_all=”#EDCCC3″ box_shadow_style=”preset2″ collapsed=”on” global_colors_info=”{}”][et_pb_row _builder_version=”4.20.0″ _module_preset=”default” custom_padding=”|||25px||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”]

EPISODE 3 SHOW NOTES

Cycle syncing is a topic I love to talk about, and it’s something I get asked about quite often too. I’m excited to dive more into mastering your hormones with cycle syncing, because once you’re able to do this, you can truly tune in and align SO many parts of your life with your cycle! 

In today’s episode, I’m talking all about:

• How I discovered cycle syncing + my story with hormonal birth control. I had been on hormonal birth control since I was 16. I decided to have my IUD taken out once we were done having kids; I was done with the side effects I was having from birth control after learning more about it from a book I read by Alisa Vitti (linked in the resources below). I personally had no education regarding my cycle, and I was honestly terrified to go off of it once I did. I don’t regret my time on birth control; it did serve a purpose for me at that time in my life, but I’m grateful to know much more about it now.

• How to actually practice cycle syncing. You want to first track when your period starts (that’s considered day 1 of your cycle), and then determine when you’re ovulating. You can do this by tracking your body temperature (this should be done first thing in the morning before you even get out of bed), take an ovulation predictor test, observe your cervical mucus and its consistency, color, etc., and pay attention to your energy levels during this time (you should be feeling better and having more energy when you’re ovulating).

• Questions from my Instagram audience about cycle syncing. Some of the questions were about premenstrual dysphoric disorder (PMDD), polycystic ovarian syndrome (PCOS), and how to better manage their cycles so they don’t hate their periods every single month.

I also want to dive into the 4 phases of your menstrual cycle and what you can expect during each phase.

• Phase 1: Menstruation (winter). This phase can last anywhere from 3-7 days. You want to focus on warming and nourishing foods, as well as getting your minerals in. This isn’t a time to be super productive and doing all of the things; it’s a great time to turn inward, and really rest and reflect. You may experience some PMS-type symptoms, but they shouldn’t be severe (and if they are, you should be looking into them more).
• Phase 2: Follicular phase (spring). This phase starts when your period ends and ovulation begins. This is a great time to brainstorm and be creative, and really lean in to that extra energy you have. You can practice strength training and moderate cardio for exercise, and make sure you’re consuming plenty of hydrating, mineral-rich fruits.
• Phase 3: Ovulation phase (summer). This phase normally occurs halfway through your cycle. During ovulation, your body releases an egg and is trying to support reproduction. This is a wonderful time to socialize and schedule important meetings, because productivity is at an all-time high. This is also a great time to do HIIT or strength training workouts, and again, make sure you’re continuing to eat plenty of hydrating, mineral-rich fruits.
• PHase 4: Luteal phase (autumn/fall). You probably won’t like this phase if you have hormone issues (high estrogen, low progesterone). This phase typically lasts 10-14 days, and you’re most likely going to need more sleep during this time. You may notice your appetite increases and you have certain cravings. This is a great time to work on admin-type tasks and finish projects in your work. Make sure to increase your carb intake, and cut back on regular workouts. I especially love having a daily raw carrot salad during this time (recipe linked in the resources below). 

Mastering our hormones with cycle syncing is something we can do as women to really optimize our health and well-being.

Menstrual health is extremely important. Learning more about cycle syncing and how we can best support ourselves in this area is information ALL women need to know. Please share this episode with a female friend who could benefit from it, and of course, don’t be afraid to reach out if you have more questions about this topic too!

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Resources and links mentioned in this episode:

• Connect with me on Instagram @margaretannpowell
• For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com
• Woman Code by Alisa Vitti
• Blog post for raw carrot salad recipe
• Download my free cycle syncing guide

Lots of Love,

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ _builder_version=”4.20.0″ _module_preset=”default” custom_padding=”1px|||||” global_module=”3088″ saved_tabs=”all” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][dssb_sharing_buttons columns=”1″ icon_color=”#FAF1EC” use_custom_icon_size=”on” icon_font_size=”21px” icon_bg=”#C8795C” use_sharing_title=”on” sharing_title_inline=”on” use_global_sharing=”on” _builder_version=”4.20.0″ _module_preset=”default” sharing_title_font_size=”1px” share_text_color=”#193247″ background_color=”RGBA(255,255,255,0)” min_height=”11px” global_colors_info=”{}”][dssb_sharing_button button_text=”Share to Facebook” icon_color=”#76959C” use_custom_icon_size=”on” icon_font_size=”2px” icon_bg=”#76959C” _builder_version=”4.20.0″ _module_preset=”default” share_text_align=”left” background_color=”RGBA(255,255,255,0)” background_enable_color=”on” border_radii_icon=”on|8px|8px|8px|8px” border_width_all_icon=”2px” box_shadow_style_icon=”preset2″ global_colors_info=”{}”][/dssb_sharing_button][/dssb_sharing_buttons][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][dssb_sharing_buttons columns=”1″ icon_color=”#FEEEE7″ use_custom_icon_size=”on” icon_font_size=”21px” icon_bg=”#C8795C” use_sharing_title=”on” sharing_title_inline=”on” use_global_sharing=”on” _builder_version=”4.20.0″ _module_preset=”default” sharing_title_font_size=”1px” share_text_color=”#193247″ background_color=”RGBA(255,255,255,0)” global_colors_info=”{}”][dssb_sharing_button social_network=”twitter” button_text=”Share to Twitter” icon_color=”#76959C” use_custom_icon_size=”on” icon_font_size=”2px” icon_bg=”#76959C” _builder_version=”4.20.0″ _module_preset=”default” share_text_align=”left” background_color=”RGBA(255,255,255,0)” background_enable_color=”on” border_radii_icon=”on|8px|8px|8px|8px” border_width_all_icon=”2px” box_shadow_style_icon=”preset2″ global_colors_info=”{}”][/dssb_sharing_button][/dssb_sharing_buttons][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][dssb_sharing_buttons columns=”1″ icon_color=”#FAF1EC” use_custom_icon_size=”on” icon_font_size=”21px” icon_bg=”#C8795C” use_sharing_title=”on” sharing_title_inline=”on” use_global_sharing=”on” _builder_version=”4.20.0″ _module_preset=”default” sharing_title_font_size=”1px” share_text_color=”#193247″ background_color=”RGBA(255,255,255,0)” global_colors_info=”{}”][dssb_sharing_button social_network=”copy” button_text=”Share a Link” icon_color=”#76959C” use_custom_icon_size=”on” icon_font_size=”2px” icon_bg=”#76959C” _builder_version=”4.20.0″ _module_preset=”default” share_text_align=”left” background_color=”RGBA(255,255,255,0)” background_enable_color=”on” border_radii_icon=”on|8px|8px|8px|8px” border_width_all_icon=”2px” box_shadow_style_icon=”preset2″ global_colors_info=”{}”][/dssb_sharing_button][/dssb_sharing_buttons][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Blog” _builder_version=”4.20.0″ _module_preset=”default” custom_padding=”22px|||||” border_width_all=”2px” border_color_all=”#EDCCC3″ box_shadow_style=”preset2″ collapsed=”on” global_colors_info=”{}”][et_pb_row column_structure=”2_5,3_5″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”2_5″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_column][et_pb_column type=”3_5″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_search exclude_pages=”off” placeholder=”Search Podcast” button_color=”#FAF1EC” placeholder_color=”#76959C” _builder_version=”4.20.0″ _module_preset=”default” form_field_text_color=”#76959C” form_field_focus_text_color=”#76959C” button_text_color=”#76959C” global_colors_info=”{}”][/et_pb_search][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_blog fullwidth=”off” posts_number=”3″ include_categories=”140680,all” show_author=”off” show_categories=”off” _builder_version=”4.20.0″ _module_preset=”default” header_font=”|700|||||||” header_text_color=”#76959C” body_text_color=”#193247″ meta_font=”|700||on|||||” meta_text_color=”#193247″ meta_font_size=”13px” read_more_text_color=”#193247″ pagination_font=”Sarabun|700||on|||||” pagination_text_color=”#193247″ pagination_font_size=”18px” pagination_letter_spacing=”1px” border_width_all=”0px” global_colors_info=”{}”][/et_pb_blog][et_pb_post_nav in_same_term=”off” _builder_version=”4.20.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_nav][/et_pb_column][/et_pb_row][/et_pb_section]