How to Love “That Time of the Month” with Health Coach Nicole Jardim, #33

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Show Notes

In this week’s episode of Food, Sex & Life for the Modern Woman, Nicole Jardim explains the four phases of our menstrual cycle. This episode is a must listen if you’re interested in getting in touch with your body on a hormonal level.

Our hormones are not these crazy, wild emotional roller coasters out to ruin our lives. Our endocrine system and hormones are our guiding system. They react according to the current phase our body is going through and the sooner we learn to follow their guide, the better we will feel and know our bodies.


Four Phases of the Menstrual Cycle

Phase 1- The Bleeding Phase or Menstruation

The emphasis is on this phase being the big deal, but this is actually the last part of what happens to our bodies throughout the month. Hormones are at their lowest. Jardim recommends during this phase we plan to keep our calendar clear. Energy level is at it’s lowest.

Phase 2- The Follicular Phase

During this period our brain tells our ovaries to start producing hormones, and starts pushing eggs out of ovaries. We fell more energy, mood is better, our verbal communication is better and everything starts to take a life of its own. Testosterone is activating our libido. It is recommended during this phase that we do strenuous exercise, brainstorm, go on job interviews, give presentations, go to networking events and go on dates!

Phase 3- Ovulatory Phase

This is “THE BIG DEAL”. Eggs are released from the ovaries, travel down the fallopian tubes and are either fertilized and implanted in the uterus or released in next period. Estrogen is real high. We get feel good vibes, cervical fluid is changing, cervix goes up high to catch best swimming sperm. We feel confident, self image is through the roof, libido is high and we have a heightened sense of vision, smell, taste and verbal. We feel the most bold. Recommendation: ask for a raise!

Phase 4- The Luteal Phase

This is the last half of our cycle, will last 10-14 days long, and will determine how long our cycle will be. We start producing progesterone which is the natural calming hormone, helps control hunger, cravings, mood  and PMS symptoms. Note: stress reduced progesterone levels. Recommendation is that during this phase we take Epsom salt baths, magnesium for building progesterone, go to bed earlier and try to remain relaxed a much as possible.


One of Nicole’s biggest recommendations is that we exercise according to our menstrual cycle, and avoid strenuous exercise during our cycle and the days leading up to it. Our bodies need less strenuous exercise…not more! Hmmm….where have we heard that before?? Yes, during our interview with Jason Seib, The Four Phases of Weight Loss- Exercise!!


What Should Our Menstrual Cycle Look Like?

The four phases of the menstrual cycle should last between 25 to 35 days without much fluctuation from month to month. Two or three days off is OK. If it’s not that regular, there is a hormonal imbalance.

Common Period Problems and Tips to Alleviate Them

Nicole goes over the most common period problems she sees with her clients:

  1. Spotting
  2. Period stops and starts
  3. Amenorrhea
  4. PCOS

She also gives some tips on what may be causing them and how to alleviate them. But she recommends going in steps.

From a physical standpoint:

  • Look at food first- what can you bring into your diet that will help.
    • Maybe you start by eating leafy greens twice a day, instead of trying to revamp your entire diet all at once.
    • Bring in healthy fats.
    • Eliminate refined wheat and sugar
  • Test blood sugar levels and stabilize.

From an emotional standpoint:

Start with the phases of your cycle. What can you do at each phase to nourish your body and build it into your calendar.


“You have to fill your cup first, before you take care of others.”



If you want more help fixing your period, try one of Nicole’s “Fix Your Period” Courses:


Suffering related to your menstrual cycle is unnecessary… and most definitely NOT normal. (Statistically normal perhaps, but I promise it’s not the way your body was designed.) Your symptoms point to an underlying hormonal imbalance, and they are your body’s way of trying to tell you something is wrong. This innovative program will guide you through an easy step-by-step process to treat the root cause of your symptoms, so you can regain your sanity and have normal, healthy periods again – without pills or surgery.


While PMS is a huge problem for millions of women, there are just as many who suffer from incredibly irregular periods or no periods at all. The common causes are hormonal contraceptives, excess stress, lack of nutrients or over-exercising. Think of this program as a sort of “search and rescue” team for your period! This unique program contains the most up-to-date solutions available to treat the root cause of your symptoms so you can bring it all back: a regular period, your sexy, your energy, your healthy glow and your peace of mind.


Nicole’s 3 Habits to Ensure Her Hormonal Health:

  1. Get hugs everyday. It builds oxytocin. Builds closer connections.
  2. Have breakfast. Balances your sugar levels and allows you to power through your day.
  3. Have a grounding morning routine:
    1. Use heartmath
    2. Have 1 large glass of warm lemon water + 2 more large glasses of water- helps to go to the bathroom 😉
    3. Have breakfast
    4. Read something non-work related


Nicole Jardim’s Bio:

Nicole Jardim is a Certified Women’s Health Coach and creator of Fix Your Period, a series of programs that empower women to reclaim their hormonal health in a fun and sassy way. She runs a successful group coaching business and has helped thousands of women from all around the world who are struggling with PCOS, infertility, amenorrhea, PMS and much more.

Rather than treating problems or symptoms, Nicole treats women by addressing the root cause of what’s really going on in their bodies and minds. She passionately believes that the fundamentals to healing any hormonal imbalance lie in an approach that addresses the unique physiology of every woman. This is essential to reclaiming and maintaining feminine vitality at any age.

Sign up here for her Fix Your Period Quickstart Kit, a FREE 7-Day E-Course, to discover the top secrets doctors don’t tell you about your hormones, your symptoms & how to finally fix them!


Links and Resources