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Mindset & Menstrual Cycle - How can we use it to our advantage?

Updated: May 13

During this podcast episode, I had a conversation with Renata Trebing, she specialises in supporting women with their cycle with food, but how can we use our menstrual cycle to our advantage during business?

AI generated image of mindset and the menstrual cycle
AI generated image of mindset and the menstrual cycle

Here is the transcript of the Podcast for those that prefer to read rather than watch or listen, on the conversation Renata and I had on using our Menstrual Cycle to support our Mindset and our Business.

- Leah Crowfoot (Leah Crowfoot)

Welcome to Money, Mindset and Business Podcast. Today we are talking to Renata Trebing.

She's an intuitive nutrition coach. And she specializes in supporting women around their menstrual cycle and how they can alleviate those mood swings with nutrition and food.

And I thought this would be quite prevalent and useful for women business owners who do have those quite an up and down cycle mood swings.

I know myself have had this sort of mood change, which is what I myself work with Renata on changing my diet and adding things into

So I wanted to bring the rod and just to talk to you about what it's all about and why things change and what we can do about it.

- Renata Trebing (

Hello, thank you so much for having me. I'm so excited to be here on your podcast.

So hi to everyone. I'm Renata from Nourish with Renata. As Leah mentioned, I'm an intuitive nutrition coach, which really means that instead of forcing you into some kind of diet, just because everybody else is doing it.

Like you see it all over social media. It's really about finding the food that works best for your body.

And this means getting intuitive and getting in tune with yourself. What helps your body feel good, feel energized?

What helps you to have, for instance, more regular menstrual cycles or better bowel movements or more stable blood sugar levels, all of these things play a part in understanding the foods that work best for your body.

- Leah Crowfoot (Leah Crowfoot)

Awesome. So let's start from the beginning. What? What got you into working with women's mental cycles? Where did this kind of idea, and motivation come from?

- Renata Trebing (

Great question. So I remember when I was about 11 and I first got my period that I was like, is this happening?

I don't understand. I felt awful. had terrible cramps. I felt like the only thing I could do was just lie down and just be wrapped up in a blanket.

And I really didn't have a good understanding of the menstrual cycle. Well, as I've grown up and I've gone through different phases of life, I've noticed that one of the things about the menstrual cycle is that even though 50% of the population goes through it, really we fight it a lot.

We don't talk about it. With other women, we barely talk about it with our OBGYNs, our obstetrics and gynaecologists.

So think about how much your husband knows about your menstrual cycle, probably not that much. And then think about how much our kids are being taught about the menstrual cycle at school.

I myself have a daughter and I have two sons and primarily the way that the education system is created is that it's focused on educating really more girls.

And I heard a really crazy story from a teacher at school. And so for us here in the US, our elementary school goes to fifth grade.

So the kids are about 10 11.

- Leah Crowfoot (Leah Crowfoot)

Yeah, the same time as us.

- Renata Trebing (

Okay. So what I found out was that more girls are getting their periods earlier. So that means that even while they're still in elementary school, they might be getting their period in fourth grade versus a few years ago it wasn't fifth grade.

And so because these girls don't have an understanding of how puberty works and how their bodies are changing, they're coming to teachers at school and having.

Questions like, I'm bleeding. Like, is something wrong with me? Am I dying? You know, all these questions like that.

Teachers have to be the ones on the front lines for many different reasons, but in particular, in terms of girls understanding their menstrual cycle.

So for me, the reason why I got into this was really because I noticed that I had a really terrible relationship with my menstrual cycle.

I really didn't understand it for a long time. I was on birth control for a long time, basically trying to stop it or to minimize the impact of it.

And I was basically trying to run away from it all the time. And I realized that when I started learning more about the menstrual cycle, it actually was telling me clues.

It was giving me clues all the time about what was going on with me internally. And when I could understand what those clues meant, it gave me greater freedom, it gave me greater peace of mind.

Because I understood myself so much better that I could release the emphasis on trying to control everything all the time.

And instead, just leaned into that feminine energy and understand it and have grace with me because I knew why my emotions, my energy, and my mood was changing.

- Leah Crowfoot (Leah Crowfoot)

I love that so much. I mean, my kind of experience with the menstrual cycle was pretty much the same on birth control pills from the age of like 16 to calm the periods down.

And I think I came off it when I was like 27. And that was predominantly due to an old school teacher who got cancer and died and it was based upon her being on contraception for so long.

And I had the implant in my arm at that point and I was like, right, I'm having it out and I don't want anything else.

So I haven't had contraception since I was about 27, I think, and I'm 38 now, for those of you who don't know.

So about 10 years, I've had no contraception. And I can say obviously that the periods have got worse and the mood swings have got worse because I don't have that hormonal control until recently.

- Renata Trebing (


- Leah Crowfoot (Leah Crowfoot)

So kind of explain to everybody about the phases of the cycle because I can imagine there are a lot of women listening or even men that listen to that don't quite actually understand the menstrual cycle on what it's all about, what's happening and what happens, the way it happens.

- Renata Trebing (

Yeah, so I love that you mentioned men in this.

Really everyone needs to know something about the menstrual cycle because it just makes us better companions and friends and family members.

And it really allows more understanding and compassion for everyone that is experiencing a menstrual cycle.

So it is important not just for women but for everyone.

And so for instance, like my Two boys, I have twin boys. They know what a period is and they're only eight.

So that's really important for me. We want to normalise this kind of discussion for everyone.

- Leah Crowfoot (Leah Crowfoot)

So I that you mentioned that. Put my hand up there. My two boys are three and six. They know what a period is.

I don't hide my cycle from them. And they ask me Mom why are you bleeding? And I explain to them that it's something that women do.

It's not going to be something you're physically going to have to deal with. But I don't want them to be scared of it or think of it as a taboo subject to talk about because whether they are with a female or they have female friends.

It's going to be something that females in their life are going to be going through. So it was so important to me from birth that my kids were aware of it.

What was going on with me every month?

- Renata Trebing (

So much aware of it as well. I really want to acknowledge you for that because that's such an empowering place to raise your children from.

They don't need to be afraid of their bodily functions. They don't need to be afraid of anyone else's bodies and how they work.

It's really understanding and it's building that amazing stable foundation for them to be able to grow into empowered people themselves.

I love that you're doing that. So back to your original question. Okay, so based on your cycle. So basically anyone that has a regular or fairly regular menstrual cycle is divided into four different phases.

So the first phase is the one that we often call the period, which is really the menstruation phase. That's when you're actively bleeding.

I also sometimes call it the bleed phase for obvious reasons. So obviously during this particular time, you're actively bleeding and this is when, you know, the uterine lining has shed and you, know, are bleeding for anywhere between three to seven days.

If you are experiencing bleeding greater than that, duration of time. Consistently, so say it's been six months, the very heavy bleeding for 10 to 14 days, I do recommend getting a professional health care provider to help you with that because that could potentially lead to other conditions.

So just assuming a quote-unquote normal cycle, roughly three to seven days of active bleeding. One thing to note here is if you get a little bit of spotting before your period begins, we don't count those days of spotting as part of your day.

Like day one would be really the first day that you bleed. So when you have a full bleed, not spotting that's day one and you can count every day thereafter as a consecutive day.

So obviously that's the menstruation phase.

Now the second phase is the follicular phase. And it's called this because there's a hormone called the follicular stimulating hormone that basically is activated to help your uterus grow follicles.

So those follicles end up becoming like helping you to create eggs, which eventually could become babies, right? So that's why it's called the follicular phase and this is also when hormones set to change. So in that menstruation phase, your estrogen and your progesterone are really low.

Those are the two main female sex hormones that we talk about. Then in the follicular phase, we're starting to see estrogen come up.

So estrogen is increasing because it's a growth hormone that helps you to grow and to hold on to things. And so in this case, we want estrogen to increase because we want to start growing that uterine lining.

We want to basically get the body to a point where in the next phase, it's ready for possible implantation.

And that's in the ovulatory phase. So that's called the ovulatory phase because you ovulate, right? That's when the egg is released, you have basically about five days prior and the day of ovulation to possibly become pregnant.

And so for anyone that is interested in pregnancy, knowing when you're ovulating is key. And there are various different ways to do that.

So that phase is quite short because it's truly when you're ovulating and the few days before that.

Followed by the luteal phase. And this is when we're seeing all of these hormones decrease again. So we've reached kind of a peak during the ovulatory phase.

We're feeling really good. We have high energy, high emotions.

The reason is that then we can look really great to possible mates and possibly procreate, right?

Then if we're not pregnant, all of these hormones come back down again. And as a result, most women feel lower energy.

They usually feel cravings occur during this time. And then they also might feel their mood get really low. So they might feel more anxiety because progesterone is an anti-anxiety hormone.

And when it's dropping down, you might feel more anxious. You might feel more depressive symptoms. might just feel more tired, less like you want to go out and do things.

And that's really a great sign that you're getting to the end of this particular cycle and the menstruation phase is about to come up again.

Now I do want to touch on one thing that you mentioned too. So when we're on birth control or mono birth control, the thing to remember is that our bleed phase or our menstruation phase is not a true menstruation phase because hormonal birth control works by stopping ovulation right so that makes sense if we're not creating an egg we can't really get pregnant right as long as you're using the birth control correctly.

So really that particular bleed phase whilst you're on hormonal birth control is sometimes called withdrawal bleeding. And the reason is that you're taking a break from the hormones, the synthetic hormones that the pill has, and you get a little bit of bleeding but it's not a true menstruation phase.

And so that's why oftentimes women will experience much heavier flow or more cramping, you know, various other PMS symptoms when they're off with birth control because that's really like a true menstruation phase versus when you're on the pill.

- Leah Crowfoot (Leah Crowfoot)

Awesome. Awesome. That's such a detailed explanation of basically the woman's monthly cycle, which is something that almost every woman goes through.

All because there are complications with everything. So in terms of relating this to mindset and business. From my own experience, the PMT phase as we call it is when I'm very low because obviously the hormones my mood low.

So what would you say for something like myself that really struggles at that point in time? Yet there's something that needs to get done in business.

But you've lacked that motivation, you're lacking that drive because your hormone levels have dropped. And you're feeling those low-grade emotions.

What can we be doing? How can we be supporting ourselves too, I mean obviously we need to give ourselves a break because we women go through these cycles and they're tough on our bodies. They are tough on our bodies or these ups and downs of all the things.

What can we do to ensure that while we're in that fight, we're still being creative and not just going to bed, occurring up and just hiding away from the world, which is what we want to do?

- Renata Trebing (

Right, and there's nothing wrong if you want to do that. So the way that I approach this is twofold.

And so number one is really the intangible is what I call it and that is working specifically on mindset.

So when you know you're getting to your loosey phase, which is when those hormones are going down, it's important to recognize that this is when your body needs more self-care.

It needs to slow down. It needs more rest. It needs more nurturing. so this is a great time, if possible, to really start writing down things.

So journaling is a great way of processing what's going on in your mind. sometimes we don't have the time and space to be able to do that.

So sometimes if we want to be productive, it's actually great It's really important to stop, pause, and rest first.

And that may involve journaling out thoughts and feelings. Now as we mentioned before, your energy and mood might be really low in the luteal phase.

And maybe we need to get those feelings and thoughts out of our heads, right, before we can really move on and be more productive.

So it might be helpful to write down, I'm really feeling frustrated today, my body's hurting, I'm so tired like I need, I need rest, I need all these things.

And just get it out of your mental space in order to create space for new thoughts to come in.

So that's part of the intangibles. Like how can I kind of let go of some of the negative thoughts and emotions through journaling?

Or perhaps it's talk therapy or talking with a friend, or maybe it is just, know, moving your body a little bit to help feel some release.

And then what I found is that actually helps me to have more energy to do other things. Now in addition to that, let's talk about the tangibles.

And so for me, this always comes back to nutrition. So what foods can I eat that will actually Help me to improve my energy?

So what we know about this luteal phase is that we can actually eat up to like 239 more calories during this phase because our body is literally preparing to shed itself.

It's going to shed that uterine lining. So we're going to need the energy to do that. Most women feel like, oh my gosh, if my hunger levels increase and it has to mean something terrible, right?

means I'm going to gain weight. It means I'm going to get fat, like all these things, right? But it's important to note that in that luteal phase when our hunger is a bit higher, it's actually contrasted with the follicular phase, which happens right after menstruation.

And that's usually when appetite is a little bit lower. So when we think about the full cycle, it really balances out in the wash because we have a period where we have high hunger and a period when we have low hunger.

So eat a little bit more and specifically complex carbohydrates. So our body needs complex carbohydrates. And by that, I mean things like sweet potatoes, you know,

As well as starchy carbohydrates. So in that, I mean, such vegetables. So we can actually produce more progesterone, which is once again that anti-anxiety hormone.

If we give our bodies a little bit more carbohydrates during this time, it actually helps us to have more energy.

It boosts our blood sugar level a bit and helps with creating more hormones. We actually feel better. So we want to make sure we're eating enough food, eating enough complex carbohydrates that actually can really help with your overall sensible.

So that you can still be productive in whatever way that you feel is best for you.

- Leah Crowfoot (Leah Crowfoot)

Awesome. Awesome. So for somebody who's not been working with you, when you say starchy carbohydrates and complex carbohydrates, you've mentioned sweet potatoes, what food does that actually cover? Because I know before speaking to you on a professional level, I had no idea what that meant.

- Renata Trebing (

Yeah. Okay. Great question. Yeah. let's first talk about Look about simple carbohydrates. And so these are going to be like fast carbs.

So basically it's a carbohydrate that your body can process really quickly. It gives you a quick surge in energy because it raises your blood sugar and then it's gone.

And so these would be things like refined carbs, so like cakes and cookies and biscuits. And you know, anything like that that might come already packaged.

These fast carbohydrates, as I mentioned, are typically higher in sugar. And so that's why it raises your blood sugar level really quickly.

But then it also drops your blood sugar level really quickly too, because it is kind of like pure sugar.

Just going straight into your bloodstream. Then we want to contrast that with complex carbohydrates. And so complex meaning it takes longer for your body to process it.

And so I mentioned sweet potatoes before because it's not just carbohydrates, right? It also has a bunch of other nutrients in it that help our whole body.

It's not just something that's processed that gives you a quick burst of energy. It's going to have more. More elongated energy over a longer period of time.

So in addition to sweet potatoes, it might be brown rice. Brown rice has the hull still on it. So it gives you more fibre, which helps with feelings of fullness and helps with making sure that you feel like you're getting a good carbohydrate in, but it's just more slowly broken down by the body.

And then you might also think about things like carrots or white potatoes. These have higher status in them.

And so it's really important to remember vegetables. We don't need to demonize carbohydrates, but we want to be sure we're having more of those complex carbs versus the ones that have been really, really refined.

And so we want to look at all of those fruits and vegetables that have good carbohydrates. They get a long time to be broken down in the body.

So that's really important. So we've talked about sweet potatoes. We've talked about brown rice. We've talked about carrots and things like that.

Corn is usually one that people talk about, I don't really count it as a vegetable. I count it more as a carbohydrate in terms of more of a refined carbohydrate, also need to be careful about corn because it's usually genetically modified and all those other things that could potentially impact your health too.

So corn is usually one that's like a sometimes food, but in terms of other complex carbohydrates, it could be things like oatmeal.

oatmeal is fantastic. It has so many great benefits in addition to fibre, which is great for digestive health, but you could have more oatmeal in the morning or you can make a granola that you put on top of your yogurt.

That's another great option as well as things like quinoa, which you can cook the same as rice, but it also has protein as well as complex carbohydrates in there too.

And then lastly, beans and the goons love those because it's a great protein source for our vegetarian and vegan friends.

But also it's got tons of fibre. got tons of carbohydrates in there that are more slowly broken down by the body.

- Leah Crowfoot (Leah Crowfoot)

Awesome. Also really it's funny that you mention corn because my experience with corn is the fact it comes out the same way as it goes in. Yes. in it's a nice food to eat, but I don't feel that it has any impact on anything because it goes in and out.

- Renata Trebing (

It's very true.

- Leah Crowfoot (Leah Crowfoot)

Yes, it does. Yeah.

- Renata Trebing (

It is pretty high in fibre though. So if you get good quality corn, perhaps you're making a great polenta or you're making a gluten-free pasta, it does potentially have higher fibre in it, than regular pasta, for instance, and so that could be one of the benefits of eating a good quality corn product or corn itself.

- Leah Crowfoot (Leah Crowfoot)

Awesome. Awesome. That kind of is where we should be when we're in that kind of low-mood phase. What about the other parts of our cycle?

So we're coming out of the bleed phase or even when we're in the bleed phase because that can be quite for me, it's quite heavy. I'm in pain and I do generally just one like PMT phase bleed phase I pretty much just want to lie in bed because it's uncomfortable.

It's heavy and it hurts. So what can we do? What can we be doing there? from nutrition from a nutrition point of view to support how we're feeling during that phase.

- Renata Trebing (

Yeah, so a couple of things I want to mention here in the bleed phase. Obviously, you're bleeding and blood contains a lot of iron.

So we want to make sure that we're we have good iron stores. And so this is really something to incorporate not just in the bleed phase but throughout the whole cycle.

And so maybe you want to make sure you're taking a multivitamin that contains iron or maybe you want to make sure you're eating iron-rich foods regularly.

Many times women will kind of steer away from red meat because there are some potentially unwanted things that could occur when you eat a lot of red meat.

But we do want to make sure that we have some form of iron, whether it's through red meat or whether it's through plants.

So when you are having red meat, that's awesome. Usually about once a week is typically what people can get benefit from or the supplements like we talked about.

And then if you want to get your iron from plants, leafy greens are fantastic for that. But we want to pair it with vitamin C because the type of iron in plants is less easily absorbable by the body.

So when we pair it with vitamin C, it helps to increase how much we absorb from those amazing plant foods.

So making sure you're getting iron either from animals or from plants is key. And the second thing I want to mention too is vitamin B6.

So vitamin B6 is really important for the production of progesterone, which we talked about earlier. And vitamin B6 can be found in things like poultry and eggs.

It's really fantastic for just making sure that you're converting the food that you're eating. So, efficiently into energy. And so, whenever I hear women talk about, oh, I just have really low energy.

I look at iron and I look at vitamin B. So, it's really important to make sure you're getting good quality sources of both iron and vitamin B six in your food because that will also help with just everything that's happening in the cycle completely.

And also, it helps with your gut health as well. So, everything is tied together, your menstrual cycle health and your gut health too.

- Leah Crowfoot (Leah Crowfoot)

Yeah, I mean, definitely. mean, this is a TMI, whatever. It's my podcast that's similar to life. That's right. Yeah.

- Renata Trebing (

When I am in my bleed phase, I do find that my bowels are a lot looser.

- Leah Crowfoot (Leah Crowfoot)

Yeah. You're in that bleed phase. So, kind of increasing the fibre, bulk it up a bit. that's a lot of, in my particular case, then that's really, it's really interesting. mean, that's The other phase, we're pretty much on a high. I know I am.

- Renata Trebing (

Yeah, exactly.

- Leah Crowfoot (Leah Crowfoot)

But there are things that you can be doing to kind of regulate yourself during those other phases as well, I'm sure.

So have you got any tips and advice for people during those other phases? Because obviously, you've got the pre-menstrual and the menstrual phase where these hormones are going a bit haywire, you feel a bit meh.

But then you've got the other two phases where you're just on a bit of a high and things are kind of more up there.

But what can we do during those times to make ourselves just a little bit better than we already do?

- Renata Trebing (

Yeah, I love that. So three things I want to mention here. first is the number one thing that I see women come to me and they're not eating enough of, and that is protein.

So protein is an essential building block for all of our cells, and unfortunately for many women, they tend to steer away from protein.

And there's one. Lots of reasons for that. However, protein is also the highest satiating macronutrient, which basically means it makes you feel full.

So if you're not getting enough protein and you're feeling really hungry all the time, it's important to look at how much protein is actually getting.

And so I'd like to recommend between 20 and 40 grams of protein per meal basically like at least one palm-sized portion of protein every meal.

And so that could be your chicken breast or fish or steak or hamburger. It could also be your tofu or your edamame, like whatever you are using as your protein source.

So that's the first thing. The second thing and you already mentioned it is fiber. So I love packing in as much fibre as possible into my day.

Many women are usually getting between 12 and 15 grams of fibre daily, but our recommended daily intake is actually 25 grams at a minimum.

So as you can see, many women are getting about half as much of the fibre they need and they're suffering from things like clog.

So that means eating all the different colours of the rainbow when it comes to plant foods. So all different plant foods have fibre.

So each of those different kinds of fibre feeds different gut microbiomes. So we want to make sure, okay, how can I eat the rainbow?

How can I integrate different fruits and veg every single week? So I keep the diversity of my gut as well.

And the last thing I want to share is about seed cycling, which is something I know you're very fond of.

So seed cycling is a holistic way of adding a few different seeds into your diet to help with hormone synthesis and hormone regulation.

And so during the menstruation phase and the follicular phase, there are two seeds you want to focus on. Okay.

So they are flax. Seeds and pumpkin seeds. And both of these seeds, have different benefits, but basically, it's to make sure that supporting your estrogen and progesterone levels.

Then in the other two phases, which are your ovulatory and your luteal phase, we change those seeds to sesame seeds and sunflower seeds.

And so once again, this is helping as your hormones are winding down. So these different seeds help a little bit differently to support you as your hormones are reducing.

So seed cycling has been shown to be really powerful for so many women. And I will say that science is still trying to figure out exactly what's happening to the body as you are eating these seeds.

We know that there are sources of healthy fats, which we do need in order to create hormones and still more research is going on to determine, hey, what exactly happens to our bodies that help us by eating these seeds and our hormones.

So this is a really wonderful thing that's so easy to use because you just have like one to two tablespoons of each of these seeds every day.

Here's how I've seen some amazing benefits from just adding a couple of seeds into your diet, right?

- Leah Crowfoot (Leah Crowfoot)

Yeah, definitely. was going to share once you were finished my experience of what you've just said.

- Renata Trebing (

Yeah, go ahead, go ahead.

- Leah Crowfoot (Leah Crowfoot)

So in terms of the colourful veggies, you'd be so proud. made myself a chakra salad yesterday. Which had spinach, and carrot with the skins on.

- Renata Trebing (

Very good.

- Leah Crowfoot (Leah Crowfoot)

What else did I have feta on there? I had peppers in there. There was other stuff as well. Poniconic seeds.

Ooh, yum. Mango. So I had all the colours in there. And I did a big massive bowl and I managed to do about half because I was so full.

Yeah. And this was all, there was chicken in there as well because we were a meat-eating family so I had some air-fried chicken on there as well.

But it really filled me up. It really filled me up. So I had the rest of it for lunch today.

- Renata Trebing (

Thanks, I love a good meal prep.

- Leah Crowfoot (Leah Crowfoot)

That's so good. But in terms of the seed cycling, so I've been doing seed cycling with Renata for more months now.

And I myself have experienced a calming of the spikes is what I'm going to say. When I first spoke to Renata, had really bad rage, pre-menstrual.

Kind of to the point, my fuse was flipped like that. This isn't helpful when you've got children because children generally will irritate you because that's what they're there for.

testing you. They're pushing you. And then helping you to grow as a human, a mum, a dad or whatever.

But when your fuse goes like that, it's not helpful. So I reached out to Renata, which like, I need some help because this is not who I want to be. I don't want to be this mom that snaps. So I started the seed cycling and it's calmed down massively to the point where I'm dancing and singing during my pre-medical phase now, which is incredible.

So although the research is still kind of going, I am sharing that this does actually help just these little tiny additions into your diet, the seed seeds, plus kind of switching out some fibrous foods and all this stuff.

Definitely helps overall. And it's definitely worth everything.

- Renata Trebing (

I love hearing that. And I really want to I like your commitment to yourself. And for me, this is what nutrition is all about.

Sometimes we look at nutrition like a diet, oh, I got to eat nothing and just lose weight for some kind of event, right?

But what I love about your approach to this, and this occurred at the beginning of the year, I believe, is that you really made the decision to focus on looking after yourself and your health.

And it is paying off in dividends because we are now over halfway through the year and look at the incredible progress you made.

I mean, I just remember at one point we were talking, you were like, I can't eat this, I can't eat this, I can't eat this, because it had a negative impact to your gut health.

very recently, you were like, I was able to eat all of these foods and nothing happened. And then in addition to that, just noticing how your hormones have regulated themselves, oh my gosh, that's huge.

I talked to so many women and have been talking to so many women about how they feel about their PMS or their PMT.

He feels debilitated. It feels like they had no control over it. And look at you. Look at that commitment that you made yourself and how much it has helped you to improve your mood, to improve your energy and to improve your quality of life.

- Leah Crowfoot (Leah Crowfoot)

Exactly. mean, it all comes down to the understanding of it. And the actual one. I was aware. And I didn't like what was going on around my cycle.

But the fact I have a cycle, there's nothing I can do about it. Because I'm female. And until I hit that menopausal phase, which in itself is a whole other ball game and a podcast for another day, it's going to happen on a monthly basis.

the best thing I can do and the easiest thing I can do is take control of what I'm eating.

And it's shown. Incredible results just by eating simple swaps and additions to your diet. That's not mean that you're starving yourself and you're on a diet, you're counting calories and you're doing all these whatever it is that these diets are.

It's all about understanding yourself. And I think from working with you, Renata and your knowledge and experience. And you're listening to what's actually going on.

Like you say, you're an intuitive nutrition coach, you would intuitively know, oh, you need to try this. Like, I mean, I had an issue with onions and peppers and lettuce.

I had for heat the other day with onions and peppers and I was absolutely fine. And it's from the work that I've done to repair the gut.

- Renata Trebing (


- Leah Crowfoot (Leah Crowfoot)

I'm swapping out different foods and adding things in. It's just, it's mental how you can completely and utterly change your diet.

For my own cycle with food.

- Renata Trebing (

Yeah, so simple and so effective and I love that you're such a proponent of women being empowered with their health through the foods that they're eating and you're just the most incredible testament to commitment to yourself and to really leaning into healing your body versus like any kind of aesthetic thing that you could possibly want.

- Leah Crowfoot (Leah Crowfoot)

Yeah, I mean, it kind of linking this back to what this podcast. My is all about. A big part of this podcast is about mindset.

And for me, the mental cycle was causing issues in not just my life, but in the business because the motivation was not there during those pre-menstrual and menstrual phases.

Yeah, life doesn't switch off. It doesn't switch off. Business ownership doesn't switch off. And tackling challenges doesn't stop just because you're pre-menstrual and menstrual.

So if we can take control and say, actually, no, I don't accept this. I'm doing something about it. It's the best thing we can do for ourselves.

It's the most selfless thing we can do because as business owners, we are of service to ourselves and others.

But until you stop serving yourself, you can't serve others to your full potential. And that's what I've seen myself over the last six, seven months of just working with you, allowing with all the work that I do with myself.

- Renata Trebing (

So it's just incredible. I love that. It really reminds me of a quote from one of our favourite people, Devon Bandison.

And that is that love and service is incomplete if it doesn't include yourself. Always think about that. So powerful.

Thank you for sharing that.

- Leah Crowfoot (Leah Crowfoot)

Yeah, I mean, it's so true that we as women, as mothers, instinct society tells us to put our children first.

But I turn around and say no, because how are you able to be the best mother caregiver that you can be if you're not putting yourself first?

And your plot point of example, are you showing to your children if you're not saying actually my welfare comes first?

Simple as that. And that's a very, it's a, I would actually say that's probably one of the biggest hurdles or realizations or weaknesses that I've had to realize.

I'm not going to say overcome these real lies. And it's incredibly, incredibly powerful. I hope for when you actually get there.

- Renata Trebing (

It is. I love that. And from that point, what I hear through your share is you're making sure that your proverbial cup is full.

- Leah Crowfoot (Leah Crowfoot)

Yet no one else gets to fill that up.

- Renata Trebing (

You fill that up for yourself on a daily basis. And so from there, that's how we really can feed into our businesses.

So speaking to how you talked about there are times when you feel productive and times when you have high energy and times when you don't for your business.

It's also important to consider the strengths of each phase and leaning into that for your business. So for instance, we talked about the menstruation phase.

It's a great time for reflection in your business. What's going well? perhaps is not going well? projects did you have in mind that you haven't fleshed out yet?

Then as you move into your follicular phase, that's when your energy is growing. So you're starting to notice like, oh, you know what?

Actually, I'm getting much better at communication. I'm able to verbalize my thoughts while. I feel more social, so that's a time when perhaps networking is a good idea, or doing front-facing opportunities such as podcasts or webinars, or going out and doing workshops in your community.

Then you get into your ovulatory phase. That's like your really high-energy time, but it's also short. So maybe you want to do more date nights with your partner.

Maybe you want to make sure that you're reaching out to clients in a different new way that feels energizing.

What can you do there to lean into that strength? And then in your luteal phase, as your energy is coming down, that's a great time for finishing projects.

So maybe you want to finish your YouTube videos and get all of that lined up. Maybe you want to finish getting all your blog posts lined up for the next couple of weeks.

So ending projects during the luteal phase and leaning into that winding down kind of feeling is really important. that's how you can actually work with your cycle in terms of your business as well.

- Leah Crowfoot (Leah Crowfoot)

I love that so much. I'm making a mental note. Right. Track my month based on my cycle. Perfect planning sort.

Yeah, done. Easy. You don't have to be the same every day.

- Renata Trebing (

And that's, I think, one of the traps that women can fall into because the way the society is structured is it's like, you know, every day needs to be somewhat the same.

And that's working off of the male hormones.

So for men, they have a 24-hour cycle when it comes to their hormones.

And so knowing that that's really what kind of created many of the schedules of society. But for us as women, we don't have to be exactly the same every day.

Having some fluctuations is normal. It's a part of life. It's how we bring variety into our life as well.

working with that as opposed to trying to fight and be the same kind of person every single day. That's when you actually find more freedom in your lifestyle too.

- Leah Crowfoot (Leah Crowfoot)

That makes so much more sense than that. I mean, I came from a corporate role, which was good work every day.

This, this, this, this, this. This. And it's taken, I'm coming up to three years now, I've been self-employed. And it's taken two and a half years to get to the point where I'm right, right, I'm going to work with myself now.

I'm in the pre-mental phase right now, so I had a meeting this morning, I went to the gym, and then I did nothing this afternoon because I didn't have to do anything.

I mean, I'm recording this now, it's 7 pm here, but Renata's in the US, as you can imagine. So it's the afternoon for her, but it worked perfectly because I kind of, get more energetic in the evening, and I know that about myself.

So it's all about self-awareness, so it's really powerful. So before we close off, do you have any final words or anything that you want to share with the audience about what's coming up in your world?

- Renata Trebing (

Yeah, well thank you so much for asking. So I would say, number one, today is a really special day because it's actually the second anniversary of my cookbook, Nourish Your Body.

Yeah, I can't believe it was two years ago that it was published. And so this is a really easy way of implementing some of the things that we talked about in terms of having more fibre, having more variety, and also not feeling like you have to be starving or sacrificing flavour when it comes to your food.

So that book, Nourish Your Body, is a 30-day healthy delicious meal plan and has so many great recipes in there, easy things like smoothies and salads and burgers and things like that.

So really, really easy stuff for you and your family. If you want to go to Amazon and find that, it is literally a five-star book.

And I'm just blown away by that.

- Leah Crowfoot (Leah Crowfoot)

to ask, is it now restocked in the UK?

- Renata Trebing (

Because I know that it stops today. They did. And so I'm hoping that it is back in. I haven't heard word yet, but it is planning to be back in.

So keep all your fingers and toes crossed.

- Leah Crowfoot (Leah Crowfoot)

It's finally there.

- Renata Trebing (

You can also get it on Kindle so you can get the digital version as well. So that's one thing.

I will also say that I am sharing more and more about the menstrual cycle and nutrition all over my Instagram.

And this is a fantastic place to stay in touch with me because it really is the day-to-day sharing of how can I integrate what we've learned about the menstrual cycle into how I'm eating, how I'm drinking, into my self-care practices.

This is really about making it a way of life, not just like some kind of thing that you might tap into every now and then.

I really encourage women lean into your cycle, lean into learning about it because when you do, you'll actually learn to love your cycle too.

And that's such a huge shift away from the way that I learned about my cycle. And I really want other women to feel that sense of freedom and grace and presence with who they truly are when it comes to their health, their wellness and their cycle.

- Leah Crowfoot (Leah Crowfoot)

I love that so much. It's all kind of pushing towards that whole. Female embodiment and working with yourself. Not what somebody else says you should be doing, but working with your body and the way you want to work and just taking that power for yourself.

That's what I feel that what you're offering people is just take your own power, live your own life, your own way.

But do it in a way that serves you. That's the most important.

- Renata Trebing (

Love that.

- Leah Crowfoot (Leah Crowfoot)

Anyway, thank you so much for coming on, Renata. I've loved this conversation and I can't wait to share it with the audience.

- Renata Trebing (

Thank you so much for having me.

- Leah Crowfoot (Leah Crowfoot)


- Renata Trebing (

Bye. Bye.

Renata is an intuitive nutrition coach, global speaker, author, wife and mom of 3 beautiful kids.

Her mission is to empower women to nourish their bodies by understanding foods that work best for them, how these foods impact their energy, and redefining their relationship with food and their bodies.

She loves creating good-for-you recipes that taste amazing, honours your body's energy and support your health transformation.

Book a FREE 20-minute nutrition consultation:

Nourish Your Body Cookbook:

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