We're so grateful to have fellow Registered Dietitian, Kelli Yates, on the podcast today. Kelli specializes in the intricate worlds of migraine and gut health, and we dive deep into why these topics are so closely intertwined with our hormone health.

If you’ve ever struggled with migraine, felt overwhelmed by endless trigger lists, or been told to "just manage your stress," this conversation is a breath of fresh air. Kelli brings a compassionate, resilient-focused approach to a condition that is so much more than just a bad headache.

Episode Highlights:

• The critical difference between a migraine and a common headache.
• Why focusing on your body's resilience is more important than chasing individual triggers.
• How to use blood sugar balance as a powerful tool to prevent attacks.
• The undeniable link between your gut health and migraine frequency.
• The truth about hormonal migraines and how to navigate your cycle.
• How to use medication effectively without compromising your gut.
• Practical ways to manage stress and calm your nervous system to raise your migraine threshold.
• Why most online food trigger lists are misleading and what to focus on instead.
• The two most common nutrient deficiencies that worsen migraines.
• The "bucket analogy" that finally explains why your triggers seem to change day-to-day.

And many more!

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with:

Instagram: @the.migraine.dietitian

Website: https://www.themigrainedietitian.com/

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

You do not have to be a professional athlete to experience the devastating effects of underfueling and overtraining. This week, we're diving deep into the reality of Relative Energy Deficiency in Sport (RED-S) with professional ultra runner and coach, Jazmine Lowther. Jasmine gets radically honest about her journey from winning a 100k and turning pro to a two-year battle with weight gain, sleep disturbances, stress fractures, and a missing period. We break down the confusing signs her body was screaming, the flawed advice she received, and the pivotal changes that finally allowed her to heal. This is a crucial conversation for any woman who moves her body, has ever felt confused by her cycle, or has struggled to nourish herself adequately amidst a culture of "less is more."

Episode Highlights:

• RED-S is a risk not just for elites, but for any active woman.
• Early warning signs like night sweats and sleep issues were initially ignored.
• A weight-focused mindset from rock climbing negatively influenced her running.
• Exhaustion, digestive problems, and stress fractures finally forced her to stop.
• Weight gain can be a confusing symptom of your body starving for energy.
• "Just stop and rest" is incredibly difficult when your sport is your identity.
• Healing began by ditching intermittent fasting and eating breakfast immediately.
• She now fuels with 80-90 grams of carbs per hour during long runs.
• Heavy strength training is non-negotiable for durability and bone health.
• Track your cycle, sleep, and energy to understand your personal baseline.
• Avoid comparing your training to others on Strava; you are an individual.

And many more!

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Connect with Jazmine Lowther:

Instagram: @jazmine_lowther

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.

"What if your period isn’t the main event of your cycle—ovulation is?"

In this episode, Monica and Norah dive deep into ovulation—the often-overlooked powerhouse of your menstrual cycle. Whether you're trying to conceive, avoiding pregnancy, or just want to understand your body better, ovulation is a vital sign of health that impacts everything from mood to bone strength.

• Not just for baby-making—ovulation impacts your sleep, stress resilience, and long-term health.
• How to tell if you’re ovulating (or if your body’s waving red flags).
• Real-life fixes—from diet tweaks to stress hacks—to support your cycle.
• Monica’s personal story of overtraining, short cycles, and how she got back on track.

And many more!

Spoiler: Your period is just the encore—ovulation is the main event. 🎭

Listen now and learn how to work with your body’s natural rhythm—not against it.

***This episode is not meant to be medical advice. If you're currently experiencing something out of the normal please contact your medical provider for individualized care.***

Learn more about Marea: http://www.mareawellness.com/
Get 15% off your first month of MAREA with code FLOWSTATE

Connect with The Flow State Podcast Hosts:

Norah Candito, Registered Dietitian: @nutritionwithnorah

Website: https://www.nutritionwithnorah.com/

Join the Nutrition with Norah Academy to be empowered through community and education to support your health: https://nutrition-with-norah.mn.co/plans/375829?bundle_token=f88f88f5b19e1cb7c141096a1f658ded&utm_source=manual

What Labs Should You Have Drawn Free download

https://nutritionwithnorah.myflodesk.com/m4od87uri6

Monica Grohne, Marea’s founder, PMDD warrior and wellness junkie: @monicagrohne

Want to connect with other like minded wellness girlies? Join the FLOW STATE UNIVERSITY community where you can get access to free workshops, community support & more.