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In our previous episode, Dr. Millie and endocrine dietitian Dr. Yardena Bauer mapped the four phases of the menstrual cycle and showed how nutrition, training style, and sleep can be aligned with each phase for better energy, mood, and long‑term health.

This follow‑up conversation goes a level deeper.
Dr. Bauer explains what happens when energy intake doesn’t match those hormonal needs, specifically, how chronic undereating, extreme calorie deficits, and long‑term restrictive diets can:

• Lower basal metabolic rate and push the body into “fuel‑saving” mode
• Suppress FSH, LH, estrogen, and progesterone, leading to irregular or missing periods
• Reduce egg quality and compromise fertility
• Intensify stress responses, disrupt sleep, and stall fat loss despite eating less

Listeners will learn:

• Why calories are only one piece of the puzzle: protein, fiber‑dense carbs, micronutrients, and meal timing play equal roles
• Practical protein baselines (~30 g per meal) for stable blood sugar and ovulation support
• How fermented foods, prebiotics, and a diverse microbiome help clear “used” estrogen
• When intermittent fasting or time‑restricted eating can be useful and when it can backfire
• The metabolic benefits of closing the kitchen 2–3 hours before bed
• Why strength training combined with adequate fueling is a non‑negotiable for hormone balance

Who this episode is for:
Anyone dealing with missing or irregular periods, HA (hypothalamic amenorrhea), PCOS, endometriosis, lingering fatigue, stalled weight loss, or a desire to rebuild trust with their body after years of dieting.

Links:

Connect with Yardena: @Yardena Instagram
Follow Millie:  @milliedpt
Join the Core to Floor community:  https://millie-schweky.mykajabi.com/intimacy