Watch this video for a brief introduction to the Fluent program.

Hi, I'm Dr Anthea Todd a Holistic Women's health practitioner and Chiropractor, with a little bit of spice. 

After completing my Chiropractic degree and working with patients, I realised a gap in the healthcare that female patients received.

I would often refer my female patients to their GP for things like: 

Severe Period Pain
Irregular periods
Fatigue
Persistent Iron deficiency
Weight gain for no apparent reason
Gastro intestinal issues
And often they would report back that, 'there was nothing wrong' because all of the scans and tests didn't show anything. 

I found this super frustrating because both myself and the patient knew there was something wrong. 

So I decided to go and study the Medical side to see if there was something we were missing. I ended up completing a double Masters in Women's Health Medicine and Reproductive Medicine. 

And after learning a lot of amazing information, It just highlighted to me the large gap that women get lost in. 

The gap that doesn't recognise dysfunction, rather it acknowledges it as normal because it's so common. Things like PMS, bloating, struggle to manage weight, mood swings, breast tenderness, painful period periods, periods that are annoying...

So how do we fix this issue? 

By educating ourselves as women about what our body is telling us, so we can make changes before disease starts. 
Having Practitioners and people who can give us the resources we need to make the changes
In this Fluent program you will find the education you need to understand what your female body is telling you, as well as some tools to help you create change in your own life.

**Note the information provided in this program is for education purposes only. It does not replace the guidance and recommendations of your primary healthcare practitioner. If you are considering making a change to your current recommendations speak to your doctor**

Welcome & About Your Instructor

Total length: 21-35 days
Follicular Phase (Variable usually 7-10 days)
Ovulatory phase (3-4 days)
Luteal phase (12 +/- 2 days)
Menstrual phase (3-7 days)
Length of bleed: 3-7 days of bleeding
Mucus changes
Minimal symptoms in each of the phases, although will notice some natural fluctuations
What triggers bleeding?
 

How do you know when something is wrong? 
 

Less than 10 periods a year. 
Spotting at ovulation (Mid cycle)
Bleeding less than 3 days
Bleeding more than 7 days
Pain (Endometriosis?/ 
Blood/discharge colour colour 
Smell/ odour
Remembering that if you’re taking a hormonal contraceptive most of the time your ‘period’ isn’t your period so these rules don’t apply. Check out the section on contraceptives to find out more 
When we understand what a healthy cycle is, it makes it easier for us to understand when our body is telling us something isn’t working.

Module 1: What Is A Healthy Menstrual Cycle?

What defines heavy? 

Needing to change sanitary item more than once every two hours
Dark purple/ deep red blood
Clotting bigger than a 20 cent piece
Stopping you from leaving the house
Needing double protection (Pad/tampon)
Needing to change your moon cup more than once a day
Why is it heavy? 

Functionally?

Not producing progesterone effectively
Poor liver detoxification
Blood sugar and metabolism issues (thyroid and adipose tissue)
Medically? 

Fibroids
Thyroid dysfunction
Gut/ liver detoxification issues
Peri-menopause (Low progesterone)
What can you do about it?

Fibroids (Feeling of fullness in the lower abdomen, can be harder to use the toilet, more common in peri-menopausal women, more common in women that have more adipose tissue) 

Medically: Seek internal ultrasound, possible hysterectomy/ partial removal
Functional: 
Thyroid? (Cold, tired, difficulty losing weight, lump in throat, difficulty swallowing, hot/ burning up) 

Medically: Seek blood tests and possible ultrasound
Functionally: Hair test, support female fundamentals
Supporting the liver is always a great idea. Sulphur rich foods are great for this to support 2nd stage detox.

Module 1: Heavy Periods

Less than 3 days
Not enough oestrogen
Hypothalamic amenorrhea (Not enough foods/nutrients)

Module 1: Light Periods

What defines a painful period? 

Pain that is more than a 4 day old bruise
Why is it painful? (Possible causes)

Prostaglandins
Mineral imbalance
Inflammation
Poor liver function
Endometriosis?!
Depends on where the tissue is…
Pain during sex
Pelvic pain
Erratic pelvic pain
Infertility (50% of women)
Pain pooping
Symptoms are cyclical and worse with menstruation
What can you do about it?

In the long run– Support liver, increase magnesium, fish oil 
In the moment– NSAIDS, Turmeric, acu-pressure point


Module 1: Painful Periods

Fluent_freepreview

What are irregular periods? 

Happen more frequently than every 21 days
Happen less frequently than 35 days
What can cause them? 

Just a once off? 
Stress
Pregnancy?
Peri-menopause
Consistently irregular?
PCOS (Irregular, high androgens, blood sugars)
Thyroid issues (Difficulty losing weight, cold, tired/fatigued, Loss of the outside of your eyebrow, hair thinning, slow bowels)
Blood sugar imbalance (Skin tags, darkened skin around the creases of body, getting up to use the toilet of a night, sleep apnea, tired after eating, HbA1c, Fasting glucose, GTT
Chronic stress 
Brain issue- Cyst, tumour, trauma
What can you do about them?

Medically
Investigate cause, ultrasound and blood tests (FSH, LH, Prolactin, Androgen index, thyroid, Liver function, Iron levels)
If no issues, Prescribe contraceptives 
Functionally
Investigate with hair test 
Thorough history to identify which of the 4 Female Fundamentals is the main driving factor (Nervous system, blood sugars, nutrients, metabolism)

Module 1: Irregular Periods

How do you know if you have tender breasts?

Simple signs

Run/ jump up and down without having any pain
Touch/squeeze breasts without pain
Side note: Non-tender lumps, non-moveable. – Breast exam

What can cause them? 

Before your period

High copper/zinc ratio
PMS: Fatigue, depression, weight gain, frontal headaches, breast tenderness
Fibrous growth (Oestrogen)
Poor liver function/ high amounts of caffeine
After your period

High zinc/copper ratio
Post-menstrual syndrome: also may have anxiety, fluid retention along with tender breasts
 

What can you do about it?

 

Understand the mechanism underlying it
 

A great way to understand the unique cause for you is through a hair tissue mineral analysis. Helps. Copper? Zinc? Liver? Thyroid? Stress?

Module 1: Breast Tenderness

Premenstrual Syndrome (PMS)

Affects 75-95% of women to varying degrees

Symptoms vary from mood, cognitive and physical concerns
Low mood
Sadness
Irritability
Anxiety
Forgetfulness
Low libido
Mastalgia
Fluid retention
Weight gain
Nausea
Headaches
What causes PMS

Functional: Slow metabolism, low progesterone (high oestrogen), Copper/ Zinc ratio
Current evidence suggests that PMS and PMDD result from an abnormal or exaggerated effect of cyclic changes in oestrogen and progesterone on brain serotonin, in particular, plays an important role.

What does work for PMS (According to research)

Managing diet salt, sugar, caffeine
Moderate exercise 
Some evidence of Vit B6* of 50-100mg daily can be helpful for mild-moderate PMS (more is not better, be careful of neuropathy)
Need more rest 
THE 4 FEMALE FUNDAMENTALS


Biocycle study illustrated the longer PMS goes untreated the higher the risk of heart disease, diabetes, cancer and dementia in postmenopause 

 

Premenstrual Dysphoric Disorder (PMDD) 

Severe and debilitating ‘version’ of PMS.

Affects 3-5% of women. 


Symptoms

Similar to PMS but associated with clinically significant distress and functional impairment. Difficult to function in working life and relationships. 


Symptoms occur from ovulation onwards (Luteal phase)


Can be a week before, 2 weeks before or 10 days before the cycle. It changes from woman to woman but will always be in the luteal phase of the cycle. 


DDx- Make sure it’s not a mental health condition exacerbated by hormonal shifts or medication side effects. 


Bipolar disorder
Major depressive disorder
Generalised anxiety
Chronic dysthymia
Somatization
Complex PTSD
Borderline personality disorder

A good mental health history and a visit on 2-3 separate occasions helps with diagnosis. 


Take menstrual history

Gynaecological history

Relationship and lifestyle factors that could be present


Blood tests

Iron deficiency
Thyroid
Sex hormone tests don’t help unless trying to exclude early menopause. 

Treatment: 

Moderate to severe PMS/PMDD

Suppress the hypothalamic pituitary axis (HPA) using the oral contraceptive pill. 
SSRI or SNRI

Significant PMDD

Sometimes GnRHa with add back therapy aka HRT oestrogen, low dose testosterone cream and endometrial protection (Progesterone IUD)
Surgery (Hysterectomy)

Support body by looking at 4 Female Fundamentals



Module 1: PMS and PMDD (Mood Changes)

Intention: Understand when you’re ovulating and what could be causing your symptoms?

 

Normal ovulation signs

Egg white mucus
Feel more communicative 
Libido generally increased
Signs of imbalance at ovulation

Mid cycle spotting
Breast  tenderness
One sided abdominal pain
Skin breakouts 

Module 1: Ovulation Pain/Symptoms

Welcome to Module 2

Facts….

Menarche (1st period) until 8 years afterwards…It takes 8 years for the brain and ovary connection to solidify
Menstrual cycles can take up to 2 years to regulate after menarche. 
Oral contraceptives impact on brain and ovary connection (Block it)
Development

Physiologically at 6-7 weeks gestation is when our sex is determined (Male or Female)
By the time we reach puberty we have around 400,000 ova (young eggs)
Breast development between 8-13 years (If outside of this, need investigation)
Breast budding develops first, then pubic and armpit hair. 
Period normally starts around 2 years after major growth spurt
If you haven’t had your first period by the age of 15 need investigation
Abnormal

If irregular cycles 3 years after first period, look into PCOS particularly if there are signs of abnormal hair growth or loss (Also look at blood sugar abnormalities)
Period pain that inhibits performing normal tasks
Clots larger than 20 cents
Jawline acne
Severe mood swings and PMS
Intense pain/ period poos
Obesity and dramatic weight gain (blood sugars, thyroid?)
Low BMI and absent period
Symptoms like PMS, fullness in lower abdomen, skin changes, mood shifts for 12 months without menstruation
Best way to support? 

4 Fundamentals…
Good quality carbs
Nutrition food at regular intervals 
Weight bearing exercise after max vertical height is reached (16 yrs approx)
Liver support for skin… Pooping regularly? (Fibre)
Mental resilience and teaching embodiment practices. 

Module 2: Puberty

Facts

On average 21 yrs (or 8 years after first period) to 34 yrs old
Cultivate a regular menstrual cycle to strengthen the brain and the ovaries
Hormonal balance starts with regular ovulation, this is the natural state of our body at this time of our life.
Bone strength is created here and carries through into older life (Peak bone density at 30 years old)
Notice collagen production starts to slow in early to mid 30’s.



What’s healthy?

Notice changes in moods and exercise tolerance throughout your cycle. 
Slight bloating before your period (Note difference between slight bloating and fluid retention)
Increased appetite in last half of your cycle
What is abnormal?

Hair thinning
Severe mood swings with cycle
Hormonal acne
Pain during sex
Constipation/diarrhoea
Pain using tampon/menstrual cup
Clots larger than 20 cent piece
Waking frequently at night needing the bathroom 
Inability to lose weight with consistent lifestyle change



Red flags

Loss of menstrual period
Lump/nodule on the thyroid
Persistent fatigue after pregnancy… combined with dry skin, hair thinning, anxiety
Hard, immobile, non-tender lymph nodes
Bone fracture/ cracked teeth with minimal trauma
Night sweats
Weight loss without changing diet or lifestyle
This is not an exhaustive list… If you are concerned about any symptom speak to your practitioner.

 

Best way to support?

4 Female Fundamentals
Cultivate a Regular menstrual cycle (what about contraception?)
Build bone and muscle to carry you through the rest of your life by lifting weights.
150g of protein per day (2.2g per kg of body weight)
Eat at 2-3 hour intervals to support 
Unless insulin resistant or diabetic avoid intermittent fasting

Module 2: Peak Years

Approx 35-43yrs old

Facts

Follicle number and quality may start to decline more rapidly (35- 43yrs)
Metabolism may start to become ‘wonky’ due to improper ovulation
Anovulation may start to creep in and trigger decreased resilience to stress
Pregnancy depletes key micronutrients and if not replenished have knock on effects to vital organ function. 



What’s healthy?

Slight PMS 2-3 days before menstrual period
Some bloating before your period
Initial shift in metabolism, then adaptation
What is abnormal?

Hair thinning
Feeling cold all the time / poor circulation
Severe mood swings with cycle
Hormonal acne
Pain during sex
Constipation/diarrhoea
Pain using tampon/menstrual cup
Clots larger than 20 cent piece
Waking frequently at night needing the bathroom 
Inability to lose weight with consistent lifestyle change
 

Red flags

Loss of menstrual period
Lump/nodule on the thyroid
Persistent fatigue after pregnancy… combined with dry skin, hair thinning, anxiety
Hard, immobile, non-tender lymph nodes
Bone fracture/ cracked teeth with minimal trauma
Night sweats
Weight loss without changing diet or lifestyle
This is not an exhaustive list… If you are concerned about any symptom speak to your practitioner.

 

Best way to support?

4 Female Fundamentals (Stress management and blood sugars in particular)
Cultivate a Regular menstrual cycle (what about contraception?)
Build bone and muscle to carry you through the rest of your life by lifting weights.
150g of protein per day (2.2g per kg of body weight) this is important!
Eat at 2-3 hour intervals to support 
Unless insulin resistant or diabetic avoid intermittent fasting

Module 2: Plateau Years

Women usually enter between 45-55 give or take, hormonal shifts are in full swing and will need support for these changes.  (Can last between 2-8 years before menopause)

Facts

Ovaries have an increased resistance to LH and FSH therefore follicular development and ovulation become more erratic
This stage is much like puberty but in reverse (The great magnifiers)
Is the 2-8 years before last menstrual period
How you support your body in peri-menopause will impact how you progress through menopause. 
Often the time when women look back at where they’ve been and how far they’ve come. Grieve the loss of any unrealised dreams and prepare the soil for the next stage of her life.
Changes to our lifestyle: Caring for ageing parents, children leaving home, change to occupation or spouse occupation/retirement 



How do we know when we’re in menopause? 

 

Physical signs and symptoms

Blood tests

Decreased resilience to stress
Changes to usual menstrual cycle
Heavier periods
Hot flashes
Insomnia
Shift in metabolism and increased abdominal fat
Brain fog
Day 2-5 FSH level greater than 10mlU/ml indicative of ovarian ageing
LH levels are initially normal
Oestradiol levels may be higher initially
Day 21 progesterone may be low (if an anovulatory cycle)
 

What happens to your hormones?

Progesterone

Progesterone levels plummet resulting in:
Higher core body temp and disrupted sleep
Higher tendency towards anxiety and panic attacks
Migraines
Irritability and sometimes rage
Decreased ability to create muscle
PMS
Bloating
Oestrogen

Levels often increase until last 1-2 years beforehand due to elevated FSH levels and relative remaining function of ovary
Decreased ability to create muscle
Testosterone

Levels remain still quite high in relevance to other sex hormones
Responsible for ‘menopause beard’
 

**Note on contraception** 

Fertility tracking is very difficult in this time period and is not advised
Progestin IUD are often prescribed as they also thin the lining of the uterus and help reduce the heaviness of periods
Condoms also protect against STIs depending on relationship status
Vasectomy is most effective with least amount of side effects
 

Red Flags

Persistent nausea/ lack of appetite
Family history of female cancers 
Hard, immobile, non tender lymph nodes
Smoking and hormone replacement/hormonal contraceptives
Unexplained weight loss
New type headache with sudden severe onset
Night sweats paired with any of the above



How to support in Peri-menopause Fundamentals

Stress management is pivotal to maintain hormone function
 

Weight bearing exercise 
Incorporate phyto-oestrogens into daily diet
 

Balance your blood sugars and metabolism
Increase nutrient dense foods
Hormone therapy in conjunction with medical practitioner can be highly beneficial 

Module 2: Peri-Menopause

Example of what occurs…

Day 1 = first day of bleeding

Day 11-12 = maximal blood level of oestradiol = oestradiol peak

Day 13 = Brain tells ovaries to release the egg with a peak in Luteinizing hormone

Day 14-15 = ovulation

Day 21-22 = progesterone peak

Day 28 = last day before next bleed

 

The variable length of a cycle between women and from month to month is the amount of time it takes to develop a follicle (first half of your cycle). 

Eg. 

Ovulation can occur on day 7, if your cycles are usually 21 days. (14 days of your luteal phase)
on day 21 in a 35 day cycle at time when many women might consider themselves too late in the cycle for pregnancy to occur.
Roughly minus 14 days. (A way you can the life cycle of your corpus luteum is to note the day you experience stringy clear mucus, or body temperature momentarily dips… and then track how many days until your 1st day of bleed? This is how long your corpus luteum lives for) Will be between 12-16 days Most women 14 days)



Module 3: Calendar Method- Tracking your cycle

The principles of the Fertility Awareness Method are encapsulated in the answers to the following three questions:

How long after ovulation is an egg capable of being fertilised?
From IVF research, maximum ovum survival is believed to be 24 hours, but successful fertilisation appears to be much less likely beyond the 12-hour mark.

How long can the average sperm survive in a female reproductive tract?
Stress, illness and increasing age can all affect sperm parameters and impact on the success, or otherwise, of Fertility Awareness methods. 

Sperm normally survive no more than 6 hours in the vagina since the acid conditions of the vaginal environment are hostile to sperm. However, sperm survival in the cervical, uterine, and tubal fluid also appears very variable. Sperm can be found in the cervix within 90 seconds of ejaculation and small numbers of 
sperm commonly survive for up to 5 days after intercourse once they have transited to the upper genital tract (though their capacity to actually fertilise an oocyte is markedly reduced by then). 
In some particularly fertile couples, there may be occasions when the sperm may survive and be capable of fertilisation for up to 6-7 days.
What changes can be detected in a woman’s body at ovulation?

The progesterone produced by the corpus luteum causes a small rise in the basal body temperature of 0.24-0.65 degrees Celsius after ovulation 
There are changes in the amount and character of cervical mucus as a woman approaches ovulation, and once ovulation has occurred
There are also changes in the position and texture of the cervix and in the diameter of the cervical os throughout the cycle
Thus, while temperature changes are only useful in the latter part of the cycle because they have no ability to predict approaching ovulation, the cervical and cervical mucous changes signal the likely start of the fertile period.

 

BBT

A slight drop sometimes precedes ovulation by 12-24 hours, but this may be missed
Sustained rise after ovulation. Body temperature rises under the influence of progesterone (0.25-0.64 degrees celsius)
Temp remains high until menstruation
How to collect temperature?

The temperature should be measured immediately on waking i.e. before getting out of bed and before eating, drinking, smoking, having sex etc.
Can be taken either orally or vaginally, but the site must be consistent throughout the cycle
Sleeping patterns will influence BBT- readings can be inaccurate if the person has had less than 3 hours sleep or has had to get up several times during the night
The typical biphasic pattern of BBT in a menstrual cycle can be disrupted by many other factors
MUCUS

Menstruation

Minimal mucus production
Follicular

Mucus production slowly begins, with quantity increasing. Texture is thick and cloudy… becoming thinner towards the end of this window
Ovulatory

Stringy (egg white lick consistency)
Luteal

Thick and creamy again and drops off in volume in 5-7 days prior to cycle
Note**

Semen, douching, lubricants and anything inserted into the vagina the prior can  can interfere with mucus readings

 

Cervical position

Menstruation

During menstruation, the cervix is usually easy to touch with a finger. The central opening, the cervical os, is soft and widened to allow for the menstrual flow.
Follicular

Immediately after menstruation, the cervix remains low and easy to feel but its texture is firmer, like that of the tip of a nose. Also, the os is closed rather than open- though this can be a subtle sign.
Ovulatory

As ovulation approaches, the rising oestrogen levels cause the cervix to move higher, away from the vaginal opening. Therefore, the women must be instructed to insert her finger further into the vagina to feel it. The cervix also softens and the os dilates, so that it feels more like two lips rather than a nose. These changes all assist sperm transit
Luteal

 Following ovulation, the rising progesterone level causes the os to close, the tissues to feel firmer and the cervix to slowly return to its lower position in the vaginal canal
Note**

In women who haven’t given birth the os feels like a dimple, whereas in a woman who has had a vaginal delivery it is usually felt as a slit across the middle
Women who have vaginally birthed children relaxation of the uterine ligaments and supporting structures can occur. This can make it more difficult to feel the rising and lowering of the cervix

Module 3 - Fertility Awareness Method- Tracking your cycle

This applies to oral contraceptives and Contraceptives that work by shutting off brain and ovary connection

Want to stay on hormonal contraceptives and also want to support my health at the same time. 
4 Female Fundamentals
Nervous system
Blood sugars
Nutrients
Metabolism
Add in… 
Multivitamin (B’s, Magnesium, Zinc) 
Support your liver and gut 

Module 3: Staying on contraception and supporting your body

Track your cycles for 3 months – Use protection ie barrier methods /withdrawal method for 3 months. Need to establish a baseline average. 

 

Common reasons for wanting to come off the pill

 

Reasons to come off or swap the pill:

Just because you want to. 
Shortness of breath or aching legs
New onset or increased frequency of headaches/ migraines
You or a close loved one has notice you have been ‘a bit off’ or not like yourself
You have subsequently developed anxiety or depression
Weight gain that is not due to any change in your lifestyle
Want to get control of your periods naturally
Relationship change and don’t ‘need’ constant contraception
Want to measure fertility 
You want the chance to have a baby

Module 3: Stop contraception & Avoid pregnancy

What were your periods like beforehand?

Irregular?
Acne?
Hair growth?
Pain?
Different expectations for different forms of contraceptives

What is the latency period?

The Oral combined pill
Can be the month afterwards. 
Often depends on what your periods were like before starting ‘the pill’
Copper IUD 
Straight away
Mirena 
Straight away… but often can be a month
Depo provera 
12-18 months
Implanon
Straight away

Module 3: Stop Contraceptive & Fall Pregnant

Ideal If....

When long term contraception is needed
Have a history of blood clotting 
Heavy periods 
 

Should be avoided when...

 Ongoing pelvic infections
Recently post partum (Given birth)
Bladder or uterine prolapse
Fibroids
 

Side effects can include and are not limited to:

Weight gain
Migraines
Mood swings
Anxiety/Depression
Decreased libido
Acne
Fluid retention

Module 3: Contraceptive Types - Hormonal IUD

Ideal If....

Want long term contraception
Want to avoid hormones
Still want to keep ovulation happening but achieve long term contraception too
 

Should be avoided when...

Post partum (post giving birth)
Current or recurrent history of STIs, pelvic inflammatory disease or endometriosis
Heavy periods
Fibroids
Side effects can include and are not limited to:

Weight gain
Migraines
Mood swings
Anxiety/Depression
Decreased libido
Acne
Fluid retention

Module 3: Contraceptive Types - Non Hormonal IUD

Ideal If....

Want a temporary contraceptive that can easily be stopped and started
Need to stop heavy bleeding from periods due to significant blood loss, whilst other options are considered long term
Want to trial something out
 

Should be avoided when...

Family history of clotting disorders
Personal history of blood clots
History os Seizures 
Liver disease
Over the age of 35yrs
History of Migraines with Aura
Smoke more than 5 cigarettes a day

Module 3: Contraceptive Types -  Oral Combined Contraceptive

Ideal If....

Want a long term contraceptive
Don't want to have to remember to take a contraceptive everyday
 

Should be avoided when...

Personal history of liver disease
Personal history of seizures
Undiagnosed vaginal bleeding
Liver disease
History of anxiety/depression be cautious with this

Module 3: Contraceptive Types - Implanon

Considered when...

Want a semi permanent contraceptive
History of Oestrogen sensitive cancers
 

Should be avoided when...

History of anxiety/depression
bleeding disorders or taking anticoagulant medication.
undiagnosed abnormal bleeding.
history of some forms of cancer.
certain other serious medical problems.
already pregnant.
wanting to become pregnant within 12 months.

Module 3: Contraceptive Types - Depo Provera

Link to free quiz...https://quiz.typeform.com/to/xsppHJ6Q?typeform-source=www.femalefundamentals.com.au 

Welcome to Module 3

Welcome to Module 4

Regulating your nervous system is vital to sustaining long term health. 

As one of the 4 Female Fundamentals, when it is stuck in a dysregulated state it has knock on effects across the whole body. 

Understand the signs your body is telling you that your nervous system is stuck in a dysregulated state and cultivate an agile nervous system. 

How do you know you're in Fight/Flight (Sympathetic Dominance)?

Tight jaw/ jaw issues
Tight shoulders/ headaches
Large pupils
Recurrent achilles ankle issues
Plantar fasciitis 
Avoid conflict/ tough conversations
Fast heart rate
Constipation/diarrhoea
Fast metabolic type on hair tissue mineral analysis
 

How do you know you're in Freeze/Fawn Parasympathetic Dominance)?

People pleasing
Put others needs before your own
Avoid conflict
Unsure how you feel when asked
Don't know what your needs are
Conflate others needs being met with your needs being met 
Large pupils
Numb
High pain threshold
Constipation/diarrhoea
Slow metabolic type on hair tissue mineral analysis
 

Tools you can use to help regulate your nervous system: 

Develop a good morning routine. (Even if it's just 5-10 minutes to yourself)
Breathwork ideally daily, minimum 3x per week
Red lenses - https://www.sdprotocol.com/shop-retail/red-lenses/ 
Red filter on your smart phone - https://www.youtube.com/shorts/omuGVs7eP-A
Posture Pole - https://www.sdprotocol.com/shop-retail/posture-corrector/
Eye mask at night time to minimise light
Embodiment practice
Journal prompt 'What am I making this mean?'
Breathwork: 

17 minutes 

https://www.youtube.com/watch?v=ZnWufmJD7Gw&t=1s

5 minutes

https://www.youtube.com/watch?v=w2Mi0a5dDhc&t=1s

 

Daily Embodiment Practice:

This helps you get in touch with your body. It's often something we don't think about and go all day without realising that we've been breathing really shallowly, we've been rushing from one task to the other, 

How do you do it?

I start by putting on a nice relaxing song that doesn't have any lyrics. (Usually something that lasts between 3-10 minutes)
Laying down on your bed or in a comfortable position (You can even do this in the shower)
Start by taking a couple of deep belly breaths and imagining yourself sinking deeper and deeper into yourself. 
Then calmly ask your body 'Is there anything you'd like to let me know?' Whilst you continue to breathe
You can also slowly stroke/touch your body (arms, legs, torso) and ask your body the same question intermittently
You may feel a twinge or tightness somewhere in your body, or you may feel other sensations
You may notice different visuals in your imagination or a deep inner voice talking to you
Just continue to breathe and allow your body to communicate to you
In the beginning this exercise can seem strange. Commit to doing it for 2 weeks everyday (morning or night or both) and notice how your relationship with your body, intuition and emotions changes.

 

Journal Prompt: 

When something triggering happens to you or an event your deep unfortunate ask yourself this prompt and re-write your story. 

Eg. 

- My partner broke up with me which means I'm bad at relationships... Rewritten: I'm great in relationships, that relationship ran it's course

- My business isn't busy because I don't know what I'm doing... Rewritten: I need to let people know what I do so my ideal customers can find me

- My mum always tells me what to do because she doesn't trust me... Rewritten: My mum is trying to look out for me the best she can because she loves me. I know what I'm doing and trust myself.

 

Module 4: Nervous System

Unbalanced blood sugars and blood sugar spikes are perhaps one of the most overlooked reasons for poor moods. We often consider diabetes as an underlying contributor to many chronic illnesses, but we fail to recognise the importance of regulating our blood sugars across the day even when we don't have insulin resistance or diabetes. 

When we establish well maintained blood sugars we can cultivate a steady foundation for the rest of our hormones. It helps our brain relax and not think it's under threat. It helps our brain communicate clearly to our ovaries so sex hormone production works in a rhythmic nature. It helps our liver work well so it can create and breakdown our hormones.

Long story short, blood sugar regulation is important for everyone to cultivate. 

 

Signs of blood sugar peaks and troughs:

Erratic moods
Hangry
Not feeling full after eating
Feeling tried after eating
Faint if you haven't eaten
Sweet cravings
 

Signs you may have insulin resistance:

Fall asleep when you sit down
Sleep apnea (stop breathing in your sleep)
Skin tags
Darkened skin around the creases (groin, neck, armpits)
Sweet smelling breath
Frequent urination
Increased thirst
Polycystic Ovarian Syndrome (PCOS)
Fasting glucose and HbA1c blood test.
 

Best ways to support your blood sugars on a daily basis: 

Aim to have at least 20g of protein in every meal (even more at breakfast)
A high protein and fat breakfast
5-10 minute walk after eating
When eating a meal, consume it in this order... Vegetables/salad, protein/fat component, starches (rice/potato/pasta) eg. If you're having steak chips and veggies. Have the salad first, then the steak, then the chips. 
Have vinegar before eating your meal. This could be a simple green leafy salad with vinegar on it before eating your meal. Or it could be having a shot of vinegar. However you want to have it. Consuming vinegar before your meal has been shown to decrease blood sugar spikes.
 

**Note** If you have signs of insulin resistance or you have diabetes speak to your doctor or diabetes educator about how best to manage your blood sugars. 

Module 4: Blood Sugars

Nutrients are made up of vitamins and minerals. 

They are the spark plugs for our cells. Without them our cells cannot function properly. 

Our cells are responsible for things like:

Digestion
Production of enzymes
Nerve impulses
Hormone production
Reproduction
Immune Function
Muscle contraction and relaxation 
**This list is not exhaustive**


The best way to get your vitamins and minerals is through a variable diet. 

Even still with the most perfect diet, unfortunately with the agricultural climate we currently have a lot of our foods have lost their nutrients. That is where supplementing can be helpful, particularly if you're noticing challenges with any of the above functions. 

Below are a list of some of the main nutrients and minerals and signs that you may be deficient. It can be a good idea to increase your dietary intake of these nutrients, however when supplementing consider a HTMA test or speak to your practitioner as having high doses of a particular mineral or nutrient can cause depletion of others. 

Magnesium: Responsible for helping you stay asleep at night time and works to relax your muscles. If you're having trouble with sleep, muscle cramps or bowel habits. Magnesium could be playing a part.

Calcium: Responsible for helping you fall asleep, establish strong bones, contract your muscles including skeletal muscles and your bowel muscles. If you're having trouble with sleep, muscle cramps or bowel habits. Magnesium could be playing a part. It also helps your cells be sensitised to insulin, therefore helping control your blood sugars.

Copper: Is linked to oestrogen levels in the body. It also helps you bring your stored iron into the blood stream in order to be used. If you're having issues with your periods, skin, digestion (liver), chronic iron issues or immune system (chronic/recurrent bacterial infections) then copper maybe out of balance.

Zinc: Is linked to progesterone levels in the body. It helps to create serotonin in the body, aiding in mental health struggle, boosts viral immunity, improves skin and testosterone balance as well as aiding in regular ovulation. If you have white spots on your fingernails, you struggle with chronic yeast or bacteria vaginosis infections, you experience anxiety or depression... it can be a sign that your zinc/copper ratio is out of balance.

Sodium: Sodium is a main excitatory mineral in your body. It helps to speed up your cells energy. If you sweat a lot, drink a lot of water but don't seem to urinate in ratio than your sodium could be an issue. We tend to use a lot of this in times of chronic tress.

Potassium: Important for sensitising your cells to your hormones. When potassium is low, sometimes our cells can have trouble getting the nutrients we have into the centre of them. We can experience a slowed metabolism particularly when potassium is low in comparison to calcium.

Fat soluble vitamins: Vitamin A,D,E,K... We have to be cautious with overdosing on these vitamins as they are stored in our fatty tissue. If you're someone with a lot of adipose tissue then often your blood levels of these vitamins can be low. 


For an extensive look at your nutrients consider a CLARITY appointment. In this 1:1 appointment with Dr Anthea we do a deep dive into your health history using a functional medicine approach whilst also completing and reviewing a Hair Tissue Mineral Analysis (Hair Test). 

Book an appointment here - https://app.squarespacescheduling.com/schedule.php?owner=26472490&appointmentType=34239926 

Module 4: Nutrients

Metabolism is the process of your cells converting energy. 

Simply it's the conversion of an input (food/ nutrients) into an output (energy). The variable for everyone is how their cells function. 

Often when I see a patient who has multiple issues like: Depression, IBS, painful periods and migraines It is always important to go back to how the cells are functioning. The symptoms cross many different systems and whilst all systems are connected, the most basic building block is the cell. 

An amazing way to know exactly why your cells aren't functioning at their best is through a Hair Tissue Mineral Analysis (HTMA) You can read more about the test here - https://www.femalefundamentals.com.au/blog/hair-testing

Sometimes we can have a slow metabolism. You can imagine this like your cells are trying to drive 20km/h but they're driving in 6th gear. 

Other times we can have a fast metabolism. You can imagine this like your cells are trying to drive 100km/h but they're stuck in 2nd gear. 

The goal with our metabolism is to have our cells operating on cruise control. 

 

 

How this happens is through a complex relationship between your hormones, nutrients and cells.

We want to support: 

Adrenal Glands
Thyroid
Cells with nutrients
A great way to know how well your metabolism is functioning is to look at the following different body parts as they are all highly metabolically variable. Meaning they are the most sensitive to your metabolic type. 

Tongue
Mouth
Hair
Skin
Nails
If you are having issues with any of these it's a sign that your metabolism needs support. 

 

Some simple general ways to support your metabolism: 

Eat within 1 hour of waking
Have regular bedtime and wakeup time
See the early morning sunshine
Move your body for 1 hour a day (as simple as a 1 hour walk)
Eat every 2-3 hours (3 main meals with snacks in between)

**Hair Tissue Mineral Test will help you identify which specific supplements will benefit you. **

Module 4: Metabolism

A Women's health practitioner and Chiropractor, with a little bit of spice. 
I'm passionate about creating better healthcare options for women by leading education for females and practitioners in an integrative approach to healthcare.

After graduating and becoming a Chiropractor in 2017, I began working with people of all different ages, genders, shapes and sizes. From newborn babies to people in their late 90’s.

I found it interesting how many of the female patients I had would be experiencing a multitude of issues and would often report that they had been assessed through mainstream structures and told that their tests were ‘normal’ and therefore there was nothing wrong with them. This would often lead them to feel like their symptoms were just ‘in their head’. Interestingly I witnessed this on a much larger scale when comparing females to male patients.

I decided I didn't want to perpetuate the issue by my lack of knowledge so I decided to go on to study a double Masters in Womens's Health Medicine and Reproductive Medicine. These degrees helped me to understand not only the importance of medicine, but why 'the space between' that women continue to get lost in, still exists.

Creator

Move from confused to confident by learning to become Fluent in your Female Body. Everything every woman needs to know to feel confident in understanding what her body is trying to tell her. From different period symptoms, to how you can exercise or eat at different phases of your cycle to get the most out of your body… Oh and know how to change that across the different stages of your life. We told you it was good…

This is a guide that is designed to be used alongside my book "What's My Body Telling Me?". 

Inside you will find some general insights into understanding your body. If you would like to learn more and go deeper into this exploration, you can find details about the book here - https://www.femalefundamentals.com.au/what's-my-body-telling-me-dr-anthea-todd

Fluent

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