3 | Your Fifth Vital Sign

4 | Cycle-Sync Your Workouts: How Hormones Impact Strength, Endurance & Recovery

Have you ever wondered how your menstrual cycle impacts your workouts? In this episode, we’ll explore how your cycle influences energy metabolism, thermoregulation, hydration, perceived exertion, strength, endurance, and recovery. If you engage in any form of movement - running, HIIT, yoga, Pilates, weightlifting, you name it - this information is for you. In this episode, you'll gain valuable insights that will transform how you approach your workouts, diet, and lifestyle. ⁠VITAL Program:⁠ [https://www.holisticafem.com/vital] This 6-week deep dive into fertility awareness will equip you with everything you need to confidently track your cycle, optimize your reproductive health, and take control of your fertility—whether you’re trying to conceive (TTC), avoiding pregnancy (TTA), or simply looking to live in sync with your body. Here’s what you’ll gain from VITAL: 👉🏽 How to track your cycle and create your own graphs 👉🏽 A deep understanding of your anatomy and physiology 👉🏽 Mastering basal body temperature, cervical mucus, and cervix position—how they evolve through your cycle and what subtle changes reveal 👉🏽 Chart interpretation skills—spotting patterns, identifying irregularities, and truly understanding your body's signals 👉🏽 TTC & TTA strategies—timing, rules, and the details that make fertility awareness a reliable method 👉🏽 3 additional months of personalized support— 1:1 guidance to review your charts, answer questions, and refine your tracking 👉🏽 A nurturing community—connect with like-minded women on the same journey 👉🏽 A comprehensive library of resources—nutritional guides, worksheets, journal prompts, graph templates, and all program notes If you're looking for a natural way to conceive, prevent pregnancy, regulate your cycle, or simply reconnect with your body—this program was made for you. Note: spots are limited! ⁠Click here ⁠ [https://www.holisticafem.com/vital]to save yours! Related blog article 👉🏽⁠⁠ [https://www.holisticafem.com/blog/your-fifth-vital-sign]Cycle-Sync Your Workouts: How Hormones Impact Strength, Endurance & Recovery [https://www.holisticafem.com/blog/cycle-sync-your-workouts-how-hormones-impact-strength-endurance-and-recovery] Instagram 👉🏽⁠⁠⁠@holisticafem⁠⁠⁠ [https://www.instagram.com/holisticafem/] in Spanish⁠⁠⁠ @holistica.inhealth⁠⁠⁠ [https://www.instagram.com/holistica.inhealth/] in English Guided Meditations 👉🏽⁠⁠⁠Insight Timer⁠⁠⁠ [https://insighttimer.com/holisticafem] Free initial chat 👉🏽⁠⁠⁠Find a time that works for you⁠⁠⁠ [https://calendly.com/hola-holisticafem/30min] Newsletter 👉🏽⁠⁠⁠Sign up⁠⁠⁠ [https://tr.ee/0BxLLEetI0] Free Resources 👉🏽⁠⁠⁠Check them out!⁠⁠⁠ [https://www.holisticafem.com/freebies] Web 👉🏽⁠⁠⁠ww.holisticafem.com⁠⁠⁠ [http://holisticafem.com] In health, Mane

3 | Your Fifth Vital Sign

Did you know your menstrual cycle is just as important as your heart rate or blood pressure? It’s actually considered a fifth vital sign - a key indicator of your overall health. In this episode, I’m diving into why tracking your cycle is one of the most powerful things you can do for your health, what your period symptoms might be telling you, and how to work with your body instead of against it. VITAL Program: [https://www.holisticafem.com/vital] This 6-week deep dive into fertility awareness will equip you with everything you need to confidently track your cycle, optimize your reproductive health, and take control of your fertility—whether you’re trying to conceive (TTC), avoiding pregnancy (TTA), or simply looking to live in sync with your body. Here’s what you’ll gain from VITAL: 👉🏽 How to track your cycle and create your own graphs 👉🏽 A deep understanding of your anatomy and physiology 👉🏽 Mastering basal body temperature, cervical mucus, and cervix position—how they evolve through your cycle and what subtle changes reveal 👉🏽 Chart interpretation skills—spotting patterns, identifying irregularities, and truly understanding your body's signals 👉🏽 TTC & TTA strategies—timing, rules, and the details that make fertility awareness a reliable method 👉🏽 3 additional months of personalized support— 1:1 guidance to review your charts, answer questions, and refine your tracking 👉🏽 A nurturing community—connect with like-minded women on the same journey 👉🏽 A comprehensive library of resources—nutritional guides, worksheets, journal prompts, graph templates, and all program notes If you're looking for a natural way to conceive, prevent pregnancy, regulate your cycle, or simply reconnect with your body—this program was made for you. Note: spots are limited! Click here [https://www.holisticafem.com/vital]to save yours! Related blog article 👉🏽⁠⁠Your Fifth Vital Sign [https://www.holisticafem.com/blog/your-fifth-vital-sign] Instagram 👉🏽⁠⁠@holisticafem⁠⁠ [https://www.instagram.com/holisticafem/] in Spanish⁠⁠ @holistica.inhealth⁠⁠ [https://www.instagram.com/holistica.inhealth/] in English Guided Meditations 👉🏽⁠⁠Insight Timer⁠⁠ [https://insighttimer.com/holisticafem] Free initial chat 👉🏽⁠⁠Find a time that works for you⁠⁠ [https://calendly.com/hola-holisticafem/30min] Newsletter 👉🏽⁠⁠Sign up⁠⁠ [https://tr.ee/0BxLLEetI0] Free Resources 👉🏽⁠⁠Check them out!⁠⁠ [https://www.holisticafem.com/freebies] Web 👉🏽⁠⁠ww.holisticafem.com⁠⁠ [http://holisticafem.com] In health, Mane

2 | The Birth Control Pill Won´t Fix It

Were you ever given the birth control pill to "regulate" your cycle or treat period problems? What about for acne, PMS, or heavy bleeding? You’re not alone. But the truth is — hormonal contraceptives don't actually solve those issues. In this episode, I’m breaking down what the birth control pill really does, why your symptoms come back when you stop taking it, and how you can support your hormones and treat the root cause of your symptoms - naturally. ✨ VITAL Program:⁠ [https://www.holisticafem.com/vital] This 6-week deep dive into fertility awareness will equip you with everything you need to confidently track your cycle, optimize your reproductive health, and take control of your fertility—whether you’re trying to conceive (TTC), avoiding pregnancy (TTA), or simply looking to live in sync with your body. Here’s what you’ll gain from VITAL: 👉🏽 How to track your cycle and create your own graphs 👉🏽 A deep understanding of your anatomy and physiology 👉🏽 Mastering basal body temperature, cervical mucus, and cervix position—how they evolve through your cycle and what subtle changes reveal 👉🏽 Chart interpretation skills—spotting patterns, identifying irregularities, and truly understanding your body's signals 👉🏽 TTC & TTA strategies—timing, rules, and the details that make fertility awareness a reliable method 👉🏽 3 additional months of personalized support— 1:1 guidance to review your charts, answer questions, and refine your tracking 👉🏽 A nurturing community—connect with like-minded women on the same journey 👉🏽 A comprehensive library of resources—nutritional guides, worksheets, journal prompts, graph templates, and all program notes If you're looking for a natural way to conceive, prevent pregnancy, regulate your cycle, or simply reconnect with your body—this program was made for you. Note: spots are limited! ⁠Click here ⁠ [https://www.holisticafem.com/vital]to save yours! Related blog article 👉🏽⁠The Birth Control Pill Won't Fix It [https://www.holisticafem.com/blog/the-birth-control-pill-wont-fix-it] Instagram 👉🏽⁠@holisticafem⁠ [https://www.instagram.com/holisticafem/] in Spanish⁠ @holistica.inhealth⁠ [https://www.instagram.com/holistica.inhealth/] in English Guided Meditations 👉🏽⁠Insight Timer⁠ [https://insighttimer.com/holisticafem] Free initial chat 👉🏽⁠Find a time that works for you⁠ [https://calendly.com/hola-holisticafem/30min] Newsletter 👉🏽⁠Sign up⁠ [https://tr.ee/0BxLLEetI0] Free Resources 👉🏽⁠Check them out!⁠ [https://www.holisticafem.com/freebies] Web 👉🏽⁠ww.holisticafem.com⁠ [http://holisticafem.com] In health, Mane

1 | Decoding Hormonal Imbalances: Symptoms, Causes & How to Restore Balance

Feeling tired, moody, or struggling with irregular cycles? Your hormones might be out of balance! In this episode, we’re decoding hormonal imbalances... what they are, what causes them, and how to bring your body back into balance - naturally. I’ll walk you through: ✅ How your hormones work (in a detailed, yet simple way) ✅ What disrupts your cycle & hormone health ✅ Key signs your hormones may be imbalanced (spoiler: PMS, fatigue, or painful periods) ✅ Practical, natural strategies to restore balance & support fertility If you're ready to stop guessing and start understanding your body, this episode is for you. 🌿✨ Related blog article 👉🏽What Your Hormones Are Trying to Tell You: Decoding Hormonal Imbalances [https://www.instagram.com/explore/] Instagram 👉🏽@holisticafem [https://www.instagram.com/holisticafem/] in Spanish@holistica.inhealth [https://www.instagram.com/holistica.inhealth/] in English Guided Meditations 👉🏽Insight Timer [https://insighttimer.com/holisticafem] Free initial chat 👉🏽Find a time that works for you [https://calendly.com/hola-holisticafem/30min] Newsletter 👉🏽Sign up [https://tr.ee/0BxLLEetI0] Free Resources 👉🏽Check them out! [https://www.holisticafem.com/freebies] Web 👉🏽ww.holisticafem.com [http://holisticafem.com] In health, Mane