For years, women have been told that painful, exhausting periods are just part of life. On episode 6 of The Saalt Show, host, Saalt Co-founder, and CEO Cherie Hoeger sits down with nurse practitioner Julie Franden for a functional medicine look at the cycle. Julie does not just treat symptoms. She looks for why they are happening in the first place. Here are the ideas worth holding on to.
In this article
Common is not the same as normal
Your cycle has phases, and each one feels different
When it looks like estrogen dominance, but it's really progesterone deficiency
The conditions women hear about most
Perimenopause can start earlier than you think
Tired all the time? Start here
Nutrients worth your attention
Seed cycling, a simple place to start
Advocate for yourself
Common is not the same as normal
Julie's core message is simple. Many period problems are common, but that does not make them normal. Missing days of work or school, severe cramps, heavy bleeding, and big mood swings are all things she hears about often. Common means that many women live with it. Normal would mean your body is working the way it should. Those are two different things, and the gap is where real answers start.
Your cycle has phases, and each one feels different
Many women think of a period as just one week. It is actually part of a full cycle across the month, and your hormones shift the whole time. During the follicular phase, many women feel their most energetic, which can be a good window for big efforts. During the luteal phase, in the week or so before your period, it is common to feel more tired and tender. Julie's advice for that stretch is to give yourself some grace and know that hormone changes are real.
When it looks like estrogen dominance, but it's really progesterone deficiency
Here is a shift that surprises many people. Most women who come in convinced they have estrogen dominance actually have normal estrogen. What tends to be low: progesterone. When there is not enough progesterone to balance estrogen, you can feel off. Gut health matters here too. If your body cannot clear extra estrogen well, it gets reabsorbed, which can make an elimination problem look like a hormone problem.
The conditions women hear about most
Two names come up again and again: endometriosis and PCOS/PMOS. Endometriosis can take about 10 years to diagnose on average, which is far too long. Julie's key takeaway is to catch it early, especially for anyone thinking about fertility. PCOS, now called PMOS, is a whole-body diagnosis, not just cysts on the ovaries. You do not need follicles on an ultrasound to have it, so being dismissed for that reason is not the end of the story.
Perimenopause can start earlier than you think
One of the first signs of perimenopause is often a 3 a.m. wake-up, followed by a foggy, not quite yourself feeling. You might forget names or find it harder to multitask. Julie's advice is to see a good provider sooner rather than later, keep moving, protect your sleep, and take care of your nervous system.
Tired all the time? Start here
For fatigue, Julie starts with sleep: a cool, dark, quiet room and a real wind-down routine. From there, she looks at nutrients like magnesium, iron, and ferritin, which are often missed on a standard blood panel. She also talks about cortisol, reminding us that cortisol is not a bad thing; it’s our body taking care of itself. Problems can happen when cortisol is out of balance. The goal is a healthy rhythm, higher in the morning and lower in the afternoon.
Nutrients worth your attention
Julie explains that proper nutrition is essential for maintaining a healthy gut. She emphasizes that focusing on fiber-rich foods – specifically fruits and vegetables – is crucial for keeping hormones moving properly through the body and feeding beneficial gut bacteria.
Seed cycling, a simple place to start
If you want one practical habit, seed cycling is an easy one to start. It uses four seeds: flax and pumpkin in the first half of your cycle, sunflower and sesame in the second half. A couple of teaspoons of ground seeds a day, sprinkled on food, can help support hormone balance. Julie's number one rule stays the same, though: plenty of vegetables, aiming for four to five cups a day.
Advocate for yourself
The message that ties it all together is about trusting yourself. If you know something is not right and a provider brushes you off, it is okay to seek a second opinion. In Julie's words, keep digging and do not just give up. Better information and better care are out there.
If reusable period care is part of your self-care, a Saalt cup is a gentle option to explore.
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Medical disclaimer:
The content on the Saalt Show is for informational, educational, and entertainment purposes only. Statements made by our hosts or guests – including medical professionals – are not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding any personal health concerns or medical conditions.
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Learn More About the Guest:
Julie Franden is a board-certified family nurse practitioner with a doctorate in nursing practice. She specializes in functional and integrative medicine at Ritual Wellness in Boise, Idaho, with a focus on hormone balance, gut health, and longevity.
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