welcome to my Newsletter, for women, by a woman!

Let’s start at the beginning , quite literally. Before we dive into symptom tracking, food, sleep, or any of the topics we’ll cover this month, I want to talk about something so many of us were never taught to actually pay attention to: our cycle.

If you’re in your late 30s, 40s, or even early 50s and your periods have started doing strange new things , showing up early, running late, getting heavier, getting lighter, or just feeling different.

I want you to know something important: this isn’t random, and it isn’t “just stress.” It’s data. Your body is giving you information.

Here’s what’s actually happening

During perimenopause, ovarian function doesn’t decline in a neat, predictable line, it’s much messier than that… no wonder we call it "The Zone of Chaos”. Perimenopause is the period of physiologic change marking progression toward your final menstrual period, beginning with menstrual irregularities and typically lasting around four years, though the timeline varies a lot from woman to woman. (Source PubMed Central)

What drives those irregular cycles? Early on, FSH (follicle-stimulating hormone) levels can fluctuate markedly, and that fluctuation becomes more pronounced as cycles space out. Meanwhile, research tracking women’s menstrual calendars has found that as cycles become irregular, bleeding duration becomes more variable too , with more spotting, longer bleeds, and changes in flow. Cycle length itself shifts over time: short cycles and short bleeding episodes tend to show up more in early perimenopause, while cycles of 90 days or longer tend to appear later in the transition, and generally, increasingly longer cycles signal you’re getting closer to your final period. (Source PubMed + 3)

In plain terms: your ovaries are running out of follicles, the hormonal feedback loop that used to run like clockwork is getting glitchy, and your cycle is simply reflecting that. You are not broken. You are not “too sensitive.” Your body is doing exactly what bodies do during this transition, just not always in the order the textbooks suggest.

Why tracking matters (and it’s not about control)

I know “track your cycle” can sound like one more task on an already overflowing plate. But here’s the reframe: tracking isn’t about controlling your hormones, it’s about understanding your own personal pattern, so you stop second-guessing yourself and start noticing what’s yours. Maybe your cycle shortens before a long one. Maybe spotting shows up two days before bleeding starts. Maybe certain weeks bring more brain fog or more irritability. None of that is something to fix immediately, it’s simply information that helps you (and your provider, if needed) make sense of what’s going on.

This is also genuinely empowering when you go to your doctor. Instead of saying “my periods have been weird,” you can say “my cycles have ranged from 24 to 41 days over the last four months, with two episodes of spotting.” That’s a conversation starter, not a vague complaint to brush off.

A gentle note on the both/and

Whether you eventually explore hormone therapy, herbal support, nutrition shifts, or simply want to understand your body better before deciding anything, tracking your cycle is the foundation either way. There’s no single “right” approach here, conventional or natural. The goal is just to know your own baseline. And if you’re on any medications or hormone therapy already, definitely loop your provider in on any pattern changes you notice.

This week’s gentle action step: Start jotting down your cycle start date, length, and flow, even just in your phone’s notes app. We’ll build on this next week with a full symptom diary, so this is your foundation.

You don’t have to have it all figured out. You just have to start paying attention.

With you in this,
Chantal

🌸 Feeling like you need more personalized support?
I offer 1:1 sessions where we dig into your specific symptoms, history, and what your body actually needs.

Book a session →

🔒 Want the full protocol?

Paid subscribers get this week’s step-by-step cycle tracking protocol — including exactly what to track, when, and how to use your data to have better conversations with your doctor. Plus the printable cycle tracker worksheet, and access to this month’s live Q&A.

👉 Upgrade your subscription to unlock the full how-to below.

Understanding Your Cycle

Welcome to the paid section, friend. This is where we go from knowing the “what” to actually doing the “how.” Let’s get specific.

1. The Protocol: Your Cycle Awareness Starter Plan

The goal this week is simple: build a clear, consistent picture of where you are in your cycle and what it’s doing. Here’s exactly how to do it.

Step 1 — Choose your tracking tool (today)
Pick one and commit to it for at least 30 days. Options:

• A dedicated app (Clue, Moody Month, or even a basic period tracker)

• The printable worksheet below

• A notes app on your phone

• A small journal kept by your bed

There is no “best” option — the best one is whichever you’ll actually open every day.

Step 2 — Record these five things daily (takes two minutes)

• Cycle day (Day 1 = first day of proper bleeding, not spotting)

• Flow: none / spotting / light / medium / heavy

• Dominant physical symptom of the day (one word is enough — “bloating,” “headache,” “tender”)

• Mood: calm / irritable / anxious / low / good

• Energy: 1–5

Step 3 — Note cycle length at the end of each cycle (if you are bleeding)
When your next period starts, count back. Write down the number. Clinically, perimenopause is identified when cycle length begins varying by more than seven days from your usual pattern — so knowing your baseline is genuinely useful data, not just self-monitoring for its own sake. nih

Step 4 — Add herbal support if relevant

If your cycles have become irregular, notably shorter, or you’re experiencing significant PMS-like symptoms (breast tenderness, mood shifts, bloating in the lead-up to your period), this is where Vitex agnus-castus (chasteberry) may be worth discussing with your provider.

Vitex is believed to work by modulating hormone levels involved in the menstrual cycle — particularly by acting on the hypothalamic-pituitary-gonadal axis in a way that supports progesterone production, while also influencing serotonin and dopamine pathways that affect mood. A real-world cohort study of 1,700 women found that three months of Vitex treatment substantially reduced the percentage of women with irregular cycles — dropping from 9.1% to just 0.1% — and significantly reduced breast tenderness and pain. RuthieharperAmissa

Dosage guidance (always check with your healthcare provider first):

• Typical studied dose: 4mg of standardised VAC extract (as in Cyclodynon or Mastodynon) or 20–40mg of dried berry extract daily

• Timing: mornings, on an empty stomach

• Allow 3 full cycles to assess effectiveness — this is not a quick fix

• Not suitable if you are on hormonal contraception, dopamine-related medications, or HRT — always check with your provider

Also consider vitamin B6 (pyridoxine) alongside cycle tracking if mood shifts are prominent. B6 supports serotonin and dopamine production and has been shown in clinical evaluation to help reduce irritability, mood swings, and anxiety associated with hormonal cycle shifts. Typical studied dose: 50–100mg daily with food — again, check with your provider, especially if you’re on any medications. Ruthieharper

What to expect: Within the first two to four weeks of tracking, most women start seeing a pattern they hadn’t consciously noticed before. That alone is calming.

What if you stopped bleeding? Hormones don’t just go away; we are still impacted by their shifts and lowering amounts, so tracking at least other aspects of your “cycle” outside the bleed, can help you see a pattern between Estrogen and Progesterone.

2. This Week’s Action Step

Tonight, before you go to sleep, open whatever tool you’ve chosen and log today as Day One of your tracking — even if it’s the middle of your cycle. Write down today’s date, a rough cycle day estimate if you know it, and one word for your mood. That’s it. You’ve started.

3. Science Spotlight

Researchers have worked hard to map exactly when perimenopause begins and what defines its stages. The Stages of Reproductive Aging Workshop (STRAW) — a landmark multidisciplinary project — developed a detailed map of the hormonal and clinical changes that precede and follow the final menstrual period, dividing the menopausal transition into early and late stages based on cycle patterns and hormone shifts. What this means practically: perimenopause is defined as beginning when cycle length starts persistently varying by more than seven days, and no laboratory tests are needed to confirm it in women over 40 — your menstrual pattern itself is the most reliable diagnostic tool available. CareClinicAalto

Takeaway: Your cycle data isn’t just personal journaling — it’s the same clinical information your doctor uses to determine where you are in the transition.

4. My Client Insight

One of my clients came to me completely convinced something was “seriously wrong” — her cycles had gone from a reliable 28 days to anywhere between 19 and 38 days over six months, and she’d been to her GP twice with no clear answers. We started simply: just tracking cycle length, flow, and one mood note per day. Within three cycles, she had a clear, documented pattern — her shorter cycles were consistently followed by a longer one, and her worst anxiety days clustered in the week before her period every single time. At her next GP appointment, she brought her tracking data. For the first time, she left with a referral rather than gaslighting . Within four months of targeted support, including Vitex and B6, her cycle variability had narrowed and her pre-period anxiety had dropped noticeably. She told me: “I stopped feeling like I was imagining it.” That’s the power of a piece of paper and two minutes a day.

BONUS POST : Tracking with the Moon When You No Longer Have a Cycle

Menopause and Post Menopause women, did you really think I forgot about you?

A paid subscriber exclusive — for every woman in this community, whether she’s still bleeding, bleeding irregularly, or has left her cycle behind entirely.

First — a note to my postmenopausal readers

If you’ve already crossed into postmenopause, you might have read this week’s moon tracking content and thought: “That’s lovely, Chantal, but I don’t have a cycle anymore. What does this have to do with me?”

Everything, actually. Just not in the way you might expect.

Because here’s what the research shows: the loss of your menstrual cycle doesn’t mean the loss of your rhythmic nature. It means your primary external rhythm, your cycle , is gone, and something else needs to anchor you in its place. And that’s precisely where the moon becomes most useful.

What happens to your body’s rhythms after menopause

Your body has always run on multiple overlapping clocks, your 24-hour circadian rhythm, your monthly hormonal cycle, and subtler seasonal rhythms. When menopause arrives, the monthly hormonal rhythm disappears. But the other clocks don’t, they just become more vulnerable.

Research confirms this clearly. Postmenopausal women show meaningfully reduced circadian robustness and increased rhythm fragmentation, with phase advances of approximately one hour, lower rhythm amplitude, and greater circadian instability compared with premenopausal women. In practical terms: your internal clock becomes less stable, less predictable, and more easily disrupted. Amissa

Melatonin secretion also declines after menopause, postmenopausal women have lower nocturnal melatonin concentrations and shorter secretion durations than perimenopausal women, which further impairs circadian regulation and sleep quality. And circadian rhythms of core body temperature, melatonin, and cortisol all show phase advances in older women compared to younger adults, consistent with the earlier morning awakenings and earlier sleep schedules so many postmenopausal women notice. Amissa Dr. Anna Cabeca

This is the real story of postmenopausal fatigue, disrupted sleep, and that “out of sync” feeling so many women describe. It’s not weakness. It’s a circadian system that has lost one of its key anchors, ovarian hormones, and needs new ones.

Why the moon matters more, not less, after menopause

Without a menstrual cycle to track, the moon offers something genuinely valuable: a consistent external rhythm to orient your body to. Not as a replacement for your hormones, nothing replaces those , but as a reliable environmental cue that your nervous system can use to re-establish some predictability.

Think of it this way. Your circadian rhythm is set primarily by light, specifically, the rising and setting of the sun. Light signals modulate your master pacemaker, the suprachiasmatic nucleus, through core clock genes that regulate sleep, hormone secretion, metabolism and behaviour across the 24-hour cycle. The moon, as a consistent and predictable light source that changes in a monthly rhythm, is simply the next layer of that same system — a slower, softer version of the light signal your body already uses every day. Nirva Health

Research has found that melatonin levels are measurably lower around the full moon — even in people without a menstrual cycle. The moon is still influencing your biology whether you’re bleeding or not. The question is simply whether you’re conscious of it and working with it. nih

How to use the moon cycle as your new monthly rhythm

For postmenopausal women, I think of moon tracking less as “syncing your cycle” and more as creating a conscious monthly container — a gentle rhythm to organise your energy, rest, and self-care around. Given that your circadian system is more fragile and more easily disrupted post-menopause, having any reliable monthly rhythm to lean into is genuinely supportive.

Here’s how to work with each phase:

🌑 New Moon — Rest, Reset, and Reflect
Your body’s circadian system now craves more rest than it used to. Research shows postmenopausal women have dampened circadian rhythms in sleep — less deep delta sleep, more fragmented nights — compared to younger women. The new moon is your monthly permission slip to go inward deliberately. Schedule lighter days. Prioritise early nights. Use this as your monthly check-in: How is my body? What do I need this month? nih

Support: Magnesium glycinate 300–400mg in the evening supports both sleep quality and nervous system regulation — always check with your provider, especially if you’re on medications.

🌒 Waxing Moon — Build and Begin
As the moon grows, lean into rising energy for planning, starting new projects, social connection, and movement. Your cortisol naturally peaks in the morning — cortisol, which peaks shortly after awakening, is a key biochemical marker of your circadian phase — so this is the phase to work with your morning energy rather than fighting it. Schedule demanding tasks and exercise here. Nirva Health

Support: Protein-rich breakfasts help stabilise the cortisol awakening response and support sustained energy through the day.

🌕 Full Moon — Peak Energy and Heightened Sensitivity
Many postmenopausal women notice heightened emotional sensitivity, lighter sleep, or more vivid dreams around the full moon — and there’s a biological reason for this. Melatonin is measurably lower at full moon, which affects both sleep quality and emotional regulation. Rather than fighting this window, use it consciously: schedule important conversations, creative work, or social engagements here — and protect your sleep environment more carefully during this phase. nih

Support: Reduce screen light after 8pm during the full moon window. Consider a sleep mask. This is when your sleep is most vulnerable to disruption, so protecting it matters most.

🌘 Waning Moon — Release, Restore, and Integrate
As the moon retreats, mirror it. This is your monthly window for letting go — decluttering, completing unfinished things, reducing your schedule, and doing restorative rather than vigorous movement. Postmenopausal nervous systems genuinely benefit from deliberate downregulation, and this phase offers a natural rhythm to do it within.

Support: Adaptogenic herbs like ashwagandha (300–600mg of root extract, standardised to withanolides) have good evidence for supporting cortisol regulation and stress resilience in this population — but always discuss with your healthcare provider before starting, particularly if you have thyroid conditions or are on medications.

Your postmenopause moon tracking practice

Instead of tracking cycle day and flow, here’s what to track alongside the moon phase each day:

• Energy — 1 to 5

• Sleep quality — 1 to 5

• Mood — one word

• One physical note — anything notable (joint stiffness, bloating, headache, calm)

Do this for one full lunar month — 29 days. At the end, look back. Most women are surprised to find a pattern they hadn’t noticed before — even without a menstrual cycle, the body still pulses.

This week’s action step

Look up tonight’s moon phase and write it down alongside how you feel today — energy, mood, one physical note. That’s Day One of your new monthly rhythm. You don’t need a cycle to be cyclical.

Science Spotlight

One of the most important findings in postmenopausal research is how much circadian stability matters for quality of life. Studies using polysomnography, wrist temperature, cortisol profiles, and rest-activity cycles confirm that postmenopausal women experience measurably greater circadian instability than premenopausal women — and this instability underlies many of the symptoms that feel most disruptive: poor sleep, afternoon energy crashes, mood fragility, and early waking. The good news is that circadian rhythms are responsive to environmental cues — light, routine, and rhythm. Working consciously with the moon’s monthly cycle is a low-cost, zero-risk way to give your body an additional external rhythm to anchor to. Amissa

Takeaway: You don’t need a period to be a cyclical being. Your body is still listening for rhythm — give it one.

Cycling women: DOWNLOAD YOUR WORK SHEET HERE

Meno and Post Menopause: DOWNLOAD YOUR TRACKER HERE

Monthly Extras Reminder

📅 This month’s live Q&A and video are coming in Week Four — mark your diary!

Between now and then, start sending me over your questions as they come up!

The more specific they are, the more useful the Q&A will be for everyone

Want to go even deeper with personalised support? I work with a small number of 1:1 clients each month to build a plan tailored specifically to your hormones, history, and lifestyle.
Book a discovery session →

This episode is sponsored by Lumen the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

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Namawell the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

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About Matt 

Matt Bennett is a Holistic Health Educator with a passionate focus on raw, living foods, and detoxification. Matt grew up with several common health issues including asthma, eczema, dry skin, frequent congestion, and more. After discovering the concept of a whole-food, plant-based, raw vegan diet, and lifestyle in 2011, he witnessed the healing of virtually all of his childhood health conditions. He now enjoys inspiring people to eat more raw fruits and vegetables through his books, social media, and his monthly newsletter at Myrawintuition.com. Find Matt's books and services at: https://myrawintuition.com/shop/ 

Also find Matt’s books on Amazon: https://www.amazon.com/stores/author/B09Z35CF3K/allbooks?ingress=0&visitId=01c61faa-bd98-4461-b28e-2a22f70049c5&store_ref=ap_rdr&ref_=ap_rdr 

Guests opinion opinions are their own. Any lifestyle decisions should be made with awareness and medical guidance, if you have health conditions or take medications.

Women’s health + holistic living for everyone
Where wellness meets real life

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This is what our cycles from perimenopause can look like and you deserve real answers!

Get the free Perimenopause Survival Checklist : the symptoms most women are never told are connected, in one page.

Subscribe now

If that thought has been running through your head , you’re not imagining it. You’re not “just stressed.” And you’re definitely not crazy.

Weight that won’t budge. Sleep that won’t come, or won’t stay. Mood swings that feel bigger than the moment deserves. Brain fog. Aches that show up out of nowhere. A low hum of anxiety even when everything in your life looks fine on paper.

These are real, common, hormone-driven signs of perimenopause and menopause — and most women are never told what’s actually happening, let alone what to do about it. Doctors dismiss it. Friends shrug it off. You’re left Googling at 2am wondering if you’re losing your mind.

You’re not. And you have far more power to change this than you’ve been led to believe.

I put together The Perimenopause Survival Checklist , a free, one-page guide that names the most common symptoms across body, sleep, mood, and the quieter signs most women never connect to hormones. It’s the first step in knowing what you’re actually dealing with, so you can finally do something about it.

Subscribe below and it’ll land straight in your inbox.

Subscribe now

I’m Chantal — a naturopath and holistic nutritionist who works exclusively with women in perimenopause through postmenopause. Every week here, I’ll be sharing real, science-backed guidance (with the holistic tools that actually work) to help you feel like yourself again.

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This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out @Nuzest 

EU /UK 

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Get 10% off here https://www.im8health.com/CyclesWellness10

Want to know about your body composition and health? Check out the HUME Pod, 99% DEXA accuracy at home

https://www.humehealth.com/CHANTAL53458  Get 35% off  

ABOUT DR GRAHAM

Dr. Douglas N. Graham is a lifelong athlete, raw-food educator, author, and speaker best known as the creator of The 80/10/10 Diet, a low-fat raw vegan approach to health, nutrition, and athletic performance. He has been part of the raw-food movement for decades and has worked with athletes, performers, and health-seekers around the world. A former chiropractor, Dr. Graham is also the author of several books on raw food, fitness, and natural health, including The 80/10/10 Diet, Nutrition and Athletic Performance, Grain Damage, The High Energy Diet Recipe Guide, and Perpetual Health 365. His work focuses on vitality, performance, and the role of lifestyle in supporting long-term wellbeing.

Website / Links: Dr. Graham’s website is foodnsport.com, and you can find him on social media at @drdouggraham https://www.instagram.com/drdouglasgraham

Buy Dr Graham's books : https://foodnsport.com/store/get-started-combo.html 

Join the 80/10/10 Coaching Program  -  teach others about the lifestyle 

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Guest opinion opinions are their  own. Any lifestyle decisions should be made with awareness and  medical guidance,  if you have health conditions or take medications. 

Women’s health + holistic living for everyone
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NOTE Time stamp - conversation about our cycles: 0:44 I wanted to clarify my comment about HA. Some practitioners see very little bleeding as lack of it; and try to fix this. this is what I meant. Amenorrhea is the absence of a cycle in a cycling woman (age ) who is not in menopause or has no other obvious issues! Often times Hypothalamic Amenorrhea is present in women who don't seemingly eat enough or work out too much , so we see this a lot in Women Athletes. Disclaimer: I am facing this at the moment too.

This episode is brought to you by Nama  https://namawell.com/?ref=LIVELEANHEALTH , the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

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About DR Robert Morse N.D.

Dr. Morse, a licensed naturopathic physician, biochemist, iridologist and a great herbalist, has a naturopathic practice and is the founder of the International School of Detoxification in the USA. For the past 50 years, Dr. Morse has developed a cell regenerating detoxification program that is suitable for anyone who wants to have a healthy and vital body.

Due to the fact that people have systematically consumed the wrong food for years, the condition of our human cells has reached a dramatic low point. All our organs and glands, which are in constant cooperation with our lymph system (our waste system) and have a life-supporting function, have never been so low in their vitality, with all kinds of complaints as a result. The kidneys and adrenal glands play the central role in the deacidification of our body and all forms of inflammation. Acidification is caused, among other things, by wrong lifestyle habits and hereditary degeneration. In recent decades, people have been focused on “diseases” and “combating complaints”, so that we have completely forgotten how we can help ourselves in a natural way. Our health is a direct result of what we drink, eat, breathe in and what we put on our skin. By detoxifying your body you can regain the vitality and balance of your body.

No matter what your age, health is one of your greatest assets while you're living your journey on this planet. For generations, man has been ignorant of his/her body's proper nutritional needs. It is not difficult to understand the proper foods man should be consuming, which is simply reflected in the physiological design of the human species. Once called omnivores by many, humans are actually frugivores. Man's diet should be predominantly fruits and vegetables, instead of dead animals, their milks, and dormant foods (grains & beans).

Understanding this and what one must do to reverse this is vital in the preservation of our species and one's experience of True Health. There is so much misinformation, mainly because of big business, that man is confused and frustrated.

Dr Morse's clinic has been dedicated to truth and using Regenerative Detoxification to assist humans and animals back to health for over 40 years now. Health becomes very simple when you understand how one loses it. Dr Morse has spent decades assisting thousands in restoring and regenerating the tissues of their physical bodies as well as connecting them with God again.

True happiness is a combination of physical, emotional and mental balance with a broader understanding of who you, as an individual, really are. 

Please note that Dr. Morse is no longer seeing clients so he may focus on research, writing, and educating. Our other counselors were carefully chosen and trained by Dr. Morse for their knowledge, experience, passion and dedication to helping the suffering find true health. You can however, ask questions to Dr Morse on his amazing TV channel and he will reply in video format https://drmorse.tv 

Dr Morse' school of healing has amazing resources and great courses too:  https://courses.internationalschoolofthehealingarts.com/start/ 

Healing herbs by Dr Morse https://handcraftedbotanicalformulas.com/herbs/

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About Dan 

Dan grew up during the rise of processed foods, a lifestyle that later contributed to weight gain, anxiety, and serious heart issues. After multiple health scares in his early adulthood, he made a life-changing decision to take control of his health. His journey led him from burnout to peak performance, culminating in completing an Ironman triathlon at age 40. In the years that followed, he shifted his focus from intense fitness to long-term wellness, embracing a clean, organic diet and making juicing a daily ritual for himself and his family., after his diagnose of T1 Diabetes. Today, his story is one of transformation, from convenience-driven habits to intentional living, guided by resilience, discipline, and a deep commitment to health and thriving with diabetes on an abundance of plants, including fruit juices :) 

FOLLOW ME 

https://www.instagram.com/liveleanhealth 

www.instagram.com/cycleswellness 

work with me 

www.liveleanhealth.com 

Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD 

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

https://nuzest-usa.com/cycles  Code 15% CYCLESWELLNESS 

FOLLOW ME 

https://www.instagram.com/liveleanhealth

 www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com

Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

EMAIL DEBORA TO RECEIVE A FREE GIFT nature.alley.wellness@gmail.com 

Debora opens up about her personal journey—how she navigated skin challenges, fertility struggles, and PCOS—finding healing and balance through the power of plants. She shares how she fell in love with aromatherapy and herbalism, transforming that passion into nourishing recipes and natural skincare creations. As one of our exhibitors at Elevate in Braga, it’s truly a joy to chat with her today—not just about her work, but about deeply personal experiences she hasn’t shared before. It’s an honest, inspiring conversation you won’t want to miss.

This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

https://nuzest-usa.com/cycles  Code 15% CYCLESWELLNESS 

About Debora 

Debora is a certified aromatherapist based in Northern Portugal, where she creates herbal kitchen medicine as well as offering  massage treatments. 

Trained in Clinical Aromatherapy at Neal’s Yard Remedies in London, she specializes in pregnancy massage and has continued her studies with leading practitioners, including Jo Kellett and Helen Nagle-Smith, with a focus on trauma-informed care.

With over a decade of experience, Debora creates bespoke essential oil blends tailored to each individual, supporting balance across mind, body, and spirit. Her work extends beyond massage into education and community. She runs workshops on essential oils, natural living, and homemade skincare and kitchen herbalism, and has worked with children through hands-on experiences like non-toxic product making and plant distillation.

Rooted deeply in sustainability and respect for nature, Debora uses only high-quality, ethically sourced oils and honours the full journey of the plants she works with. Her studies in Herbal Energetics have further deepened her intuitive, personalized approach to healing.

Through her treatments, products, and teaching, her mission is to support women in finding balance, peace, and connection at every stage of life.

Connect and Follow Debora 

Website: https://naturealleywellness.my.canva.site/retail-website/#page-1

NatureAlley Instagram: https://www.instagram.com/nature.alley.wellness

NatureAlley Kitchen Instagram: https://www.instagram.com/nature_alley_herbal_kitchen

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Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

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This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

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Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

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Where wellness meets real life

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@thewellnesswoman

This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

https://nuzest-usa.com/cycles  Code 15% CYCLESWELLNESS 

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work with me www.liveleanhealth.com

Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

About Asia 

Asia is an author, teacher, earth intuitive, and guide who helps sensitives create a deep connection with the Earth and understand their own medicine. Her website and social media are a sanctuary to help people embrace their unique gifts through a joyful engagement with the natural world. In the last decade Asia worked with over 100,000 students and empaths and sensitives need support to thrive in this shifting world. Asia's journey was marked by chronic pain and illness, including a condition called vulvodynia and Lyme disease. These experiences led her to the altar of the green world, and the deep knowing that everything is medicine. Since that time, she has gone on to publish a bestselling book, host a beloved podcast called "Remember Why You Are Here", send apothecary medicines all over the world, and reach students in over 70 countries through her online courses. 

Study with Asia: https://asiasuler.com 

New Course, Earth Angel, starting April 15th: https://asiasuler.com/earthangelschool/ 

Business Course for Empath and Sensitives https://asiasuler.com/businessasaspiritualjourney/ 

Follow Asia FB https://www.facebook.com/asiasuler/ 

Instagram https://www.instagram.com/asiasuler/ 

You Tube https://www.youtube.com/channel/UC1qABt5BdTywmi8VCXjQYfQ/featured

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This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

https://nuzest-usa.com/cycles  Code 15% CYCLESWELLNESS 

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work with me www.liveleanhealth.com

Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

About Kate 

Kate is qualified as a Master Personal Trainer, Life Coach, NLP Practitioner and has also completed the eCornell Plant-Based Nutrition Certificate program. 

Kate first got into fitness as a way to transform her body and confidence. She has spent 17 years helping thousands of individuals sculpt a body and life they love and over the past seven years has focused on Vegan Health Coaching as one of the most powerful ways to advocate for animals is to be fit, strong, and healthy.

Her vision: To create a fit, strong, happy, healthy, compassionate vegan world.

On an actionable level, Kate's intention is: to help you create the Mindset that makes your best eating and exercising choices simple and sustainable.

Get Kate's Plant Positive Journal https://strongbodygreenplanet.lpages.co/plant-positive-journal/ 

JOIN KATE ON SKOOL https://www.skool.com/plant-positive/about 

Connect with Kate

Website https://strongbodygreenplanet.com

Instagram https://www.instagram.com/strongbodygreenplanet/

YouTube https://www.youtube.com/channel/UCP2H0s1tFFMiv335thVmUCg

Facebook https://www.facebook.com/StrongBodyGreenPlanet/

Podcast: https://strongbodygreenplanet.com/podcast-the-best-of/

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Check out our first episode together   https://wellnesswoman.simplecast.com/episodes/lets-eat-plants-with-maddie 

This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube 

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest 

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

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About Maddie 

Maddie is the founder of Let's Eat Plants! 

Let's Eat Plants encourages anyone who is newly vegan, plant based or curious to learn more about this lifestyle! Maddie herself shares how she is learning new vegan recipes and new ways to cook everyday, and she wants to share those recipes with everyone! 

She may not be an expert chef, but she is learning right along with her audience and not shy to trying new things. She thrives to inspire others through her own trials  to make more plant based recipes. Her motto is :"Let's learn more about vegan eating together!" 

Follow Maddie on You Tube https://www.youtube.com/@LetsEatPlants 

Instagram https://www.instagram.com/lets.eat.plants/ 

Women’s health + holistic living for everyone
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@thewellnesswoman

This episode is sponsored by Lumen  , the most progressive metabolism switching tracker! Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube  

 @Namawell  https://namawell.com/?ref=LIVELEANHEALTH the BEST cold press juicers , blender and milk makers , on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your morning routine? Check out  @Nuzest  

EU /UK 

https://www.nuzest.co.uk/LIVELEANHEALTH Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA 

https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

FOLLOW ME 

https://www.instagram.com/liveleanhealth

 www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com 

Stay tuned for our new show: Nutrition Unpacked, with Brenda Davis RD

Women’s health + holistic living for everyone
Where wellness meets real life

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@thewellnesswoman

Please support the show by buying through my affiliates, follow me on social and like, share and comment so we can grow and invite more and more amazing experts on! 

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

Froya Organics, a wonderful plant based , botanical ski care range that will make your skin glow . use the link below to get your discount : https://froyaorganics.com/?snowball=CYCLESWELLNESS

FOLLOW ME 

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work with me www.liveleanhealth.com 

Listen to our previous episode 

About Dr Popper 

Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of Wellness Forum Health. Dr. Popper served as part of Dr. T. Colin Campbell’s teaching team at eCornell, teaching part of a certification course on plant-based nutrition.

She has been featured in many widely distributed documentaries, including Processed People and Making a Killing and Forks Over Knives, which played in major theaters throughout North America in 2011. She is one of the co-authors of the companion book which was on the New York Times bestseller list for 66 weeks. Her most recent book is Food Over Medicine: The Conversation That Can Save Your Life.

Dr. Popper is featured as one of the lead experts in a new documentary, Food Choices, which was released in September 2016, and is co-authoring the companion book for this film. She also appears as an expert in several new films which will be released in 2017-2018.

Dr. Popper is also a lobbyist and public policy expert, and continually works toward changing laws that interfere with patients’ right to choose their health provider and method of care. She has worked on changing laws in several states, testified in front of legislative committees on numerous occasions, and has testified twice in front of the USDA’s Dietary Guidelines Advisory Committee.

Dr. Pam Popper is a straight-talking professional who is not afraid to criticize national health organizations, government agencies, medical professionals, pharmaceutical companies, agricultural organizations and manufacturing companies, many of whom have agendas and priorities that interfere with distributing truthful information and promoting public health. 

Dr Popper's website https://wellnessforuminstitute.com

2024 courses https://wellnessforuminstitute.com/wp-content/uploads/2023/12/Course-descriptions-winter-2024.pdf 

Email Dr Popper : pampopper@msn.com 

Books http://drpampopper.com/books/ 

SOCIAL MEDIA

You Tube https://www.youtube.com/@drpamsnewschannel 

Instagram https://www.instagram.com/pam.popper/?hl=en 

Facebook https://www.facebook.com/drpampopper/ 

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@thewellnesswoman

SDA STUDY 1 https://adventisthealthstudy.org/studies/AHS-1 

SDA STUDY 2 https://adventisthealthstudy.org/studies/AHS-2

STUDIES REPOSITORY https://adventisthealthstudy.org/studies 

Please support the show by buying through my affiliates, follow me on social and like, share and comment so we can grow and invite more and more amazing experts on! 

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

Froya Organics, a wonderful plant based , botanical ski care range that will make your skin glow . use the link below to get your discount : https://froyaorganics.com/?snowball=CYCLESWELLNESS

Brenda Davis  is one of the leading plant-based pioneers and an internationally acclaimed speaker. She is widely regarded as a rock star of plant-based nutrition and was referred to as “The Godmother” of vegan dietitians by VegNews.

Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in over 20 countries on 5 continents. Her most interesting adventures include a personal consult and lecture for a member of the royal family (and his staff) in Saudi Arabia (with colleague, Dr. Michael Greger), a lifestyle intervention demonstration project for the medical community in Lithuania (with colleague, Dr. John Kelly), and serving as the lead dietitians in a diabetes intervention research project in the Marshall Islands. On her last trip to the Marshall Islands (November 2017), she developed a nutrition education curriculum for kindergarten through grade 6 and trained teachers in all public schools.

As a prolific nutrition and health writer, Brenda has authored/co-authored 13 books with nearly a million copies in print in 15 languages. Her most recent works include Plant Powered Protein , with her son Cory and colleague Vesanto Melina, Nourish: The Definitive Plant-based Nutrition Guide for Families(Shah and Davis, 2020), Kick Diabetes Essentials (Davis, 2019), The Kick Diabetes Cookbook (Davis and Melina, 2018), Becoming Vegan: Comprehensive Edition (Davis and Melina, 2014) and Becoming Vegan: Express Edition (Davis and Melina, 2013). Nourish won gold in the 2020 Nautilus Book Awards and was also a Canada Book Award winner. Becoming Vegan: Comprehensive Edition won a 2014 REAL Best of 2014 Book Award and Becoming Vegan: Express Edition won the Canada Book Award and was a finalist and received honorable mention in the Foreward Book of the Year Award. Becoming Vegan: Comprehensive and Express Editions have also received a star rating by the American Library Association as the “go-to books” on plant-based nutrition. And of course Becoming RAW

Brenda has co-authored numerous professional and lay articles. She is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda has been promoting plant-based diets since making the transition herself in 1989. Her personal and professional life goals are one in the same – to make this world a more sustainable, more health supportive, and kinder place. Brenda’s work focuses on ensuring that everyone who wishes to be plant-based can succeed brilliantly. In 2007, Brenda Davis was inducted into the Vegetarian Hall of Fame.

Check out Brenda's extensive presentations, interviews an webinars on You Tube 

Food Guide Canada HERE

FOLLOW ME 

https://www.instagram.com/liveleanhealth/ 

www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com 

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

Please support the show by buying through my affiliates, follow me on social and like, share and comment so we can grow and invite more and more amazing experts on! 

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

Froya Organics, a wonderful plant based , botanical ski care range that will make your skin glow . use the link below to get your discount : https://froyaorganics.com/?snowball=CYCLESWELLNESS

Brenda Davis  is one of the leading plant-based pioneers and an internationally acclaimed speaker. She is widely regarded as a rock star of plant-based nutrition and was referred to as “The Godmother” of vegan dietitians by VegNews.

Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in over 20 countries on 5 continents. Her most interesting adventures include a personal consult and lecture for a member of the royal family (and his staff) in Saudi Arabia (with colleague, Dr. Michael Greger), a lifestyle intervention demonstration project for the medical community in Lithuania (with colleague, Dr. John Kelly), and serving as the lead dietitians in a diabetes intervention research project in the Marshall Islands. On her last trip to the Marshall Islands (November 2017), she developed a nutrition education curriculum for kindergarten through grade 6 and trained teachers in all public schools.

As a prolific nutrition and health writer, Brenda has authored/co-authored 13 books with nearly a million copies in print in 15 languages. Her most recent works include Plant Powered Protein , with her son Cory and colleague Vesanto Melina, Nourish: The Definitive Plant-based Nutrition Guide for Families(Shah and Davis, 2020), Kick Diabetes Essentials (Davis, 2019), The Kick Diabetes Cookbook (Davis and Melina, 2018), Becoming Vegan: Comprehensive Edition (Davis and Melina, 2014) and Becoming Vegan: Express Edition (Davis and Melina, 2013). Nourish won gold in the 2020 Nautilus Book Awards and was also a Canada Book Award winner. Becoming Vegan: Comprehensive Edition won a 2014 REAL Best of 2014 Book Award and Becoming Vegan: Express Edition won the Canada Book Award and was a finalist and received honorable mention in the Foreward Book of the Year Award. Becoming Vegan: Comprehensive and Express Editions have also received a star rating by the American Library Association as the “go-to books” on plant-based nutrition. And of course Becoming RAW

Brenda has co-authored numerous professional and lay articles. She is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda has been promoting plant-based diets since making the transition herself in 1989. Her personal and professional life goals are one in the same – to make this world a more sustainable, more health supportive, and kinder place. Brenda’s work focuses on ensuring that everyone who wishes to be plant-based can succeed brilliantly. In 2007, Brenda Davis was inducted into the Vegetarian Hall of Fame.

Check out Brenda's extensive presentations, interviews an webinars on You Tube 

Food Guide Canada HERE

FOLLOW ME 

https://www.instagram.com/liveleanhealth/ 

www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com 

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

Please support the show by buying through my affiliates, follow me on social and like, share and comment so we can grow and invite more and more amazing experts on! 

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

FOLLOW ME 

https://www.instagram.com/liveleanhealth/ 

www.instagram.com/cycleswellness 

https://www.instagram.com/thewellnesswomanpod/

work with me www.liveleanhealth.com 

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

Froya Organics, a wonderful plant based , botanical ski care range that will make your skin glow . use the link below to get your discount : https://froyaorganics.com/?snowball=CYCLESWELLNESS

FOLLOW ME 

https://www.instagram.com/liveleanhealth/ 

www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com 

Women’s health + holistic living for everyone
Where wellness meets real life

Follow, rate & share to support the show 🌿

@thewellnesswoman

WATCH ON YOU TUBE 

This episode is sponsored by Lumen ,the most progressive metabolism switching tracker!  Use code Cycleswellness for 20% off 

Check out my intro to Lumen on You Tube

@Namawell  www.namawell.com the BEST cold press juicers on the planet with the revolutionary J2 being the most amazing Bulk juicing champion. To get your Nama juicers and other machines at a discount, use code CHANTAL10 for 10% off! 

Want to add some extra nutrients to your smoothies? Check out @Nuzest 

EU /UK https://www.nuzest.co.uk/LIVELEANHEALTH

 Get 15% off with my code LIVELEANHEALTH (without worrying about customs) 

USA https://nuzest-usa.com/cycles 

Code 15% CYCLESWELLNESS 

FOLLOW ME 

https://www.instagram.com/liveleanhealth/ 

www.instagram.com/cycleswellness 

work with me www.liveleanhealth.com 

About Gary

Gary Yourofsky is back and, though he might not need any introduction to most people, we are delving into his story for those who may have not encountered him b before, as he was away for ten years to reset and take care of himself from the pressure of activism and fighting against animals cruelty. But he is back, because the animals need him.

Gary Yourofsky is an American animal rights activist, lecturer, and educator best known for his viral 2010 speech, "The Most Important Speech You Will Ever Hear," which significantly influenced modern veganism. He founded the organization ADAPTT, and his activism has included direct action, like a 1997 raid on a Canadian fur farm, and extensive public speaking tours. After a decade away from public speaking, he has recently returned to advocate for animal sanctuaries. 

Follow Gary  https://www.instagram.com/realgaryyourofsky/?hl=en

Support Sasha Farms

Become aware of sanctuaries that need support where you are too 

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