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Jo sits down with Rocsi — menstrual cycle nutritionist and the woman who focuses her life's work on reducing period pain, irregular cycles, PMS, PCOS symptoms, and more — through one thing: gut health.

What if everything you thought you knew about period pain was wrong?

Not your uterus. Not your hormones. Not bad luck - instead, maybe its in your gut?

The science is emerging, but the results so far are undeniable. 

Why You Need to Listen to This Episode

• You've been blaming your luteal phase — but it's not the end of the problem
• You struggle with anxiety, PMS and your mood before your period 
• You have a recent PMOS/ PCOS diagnosis 
• You have heavy, painful periods 

📋 What We Cover

• 🦠 What the gut microbiome is — and why it's the missing piece in women's health
• 🔄 The bidirectional relationship between gut health and your menstrual cycle — moving from correlation to causation
• 🩺 The three monthly cycles your body runs every single month — and why most women have never been told about them
• 💩 Period poops explained — the prostaglandin and progesterone interplay 
• 🌀 The estrobolome — the group of gut bacteria that controls how much oestrogen circulates in your body
• 😤 PMS and the gut — why dysbiosis makes PMS significantly worse, and what to do about it
• 🧠 The gut-brain axis — how serotonin, dopamine, and GABA are made in the gut and what happens when they can't be
• 🌸 PCOS and the gut — 70% of PCOS patients have insulin resistance, and the gut microbiome directly influences insulin and androgen levels
• ⚡ Endometriosis and the gut — a landmark double-blind RCT on a gut-derived metabolite (sakuranin) that could change everything for endo patients
• 🥗 The cycle syncing myth — why eating differently every week is burning women out, and what the research actually says
• 📱 Fibre maxing and gut scrub — what TikTok gets right and wrong
• 🌿 Rocsi's three non-negotiables for gut health that everyone can start today
• 🌙 The 10–12 hour overnight fast — what happens in your gut while you sleep (the "night crew" is coming)
• 🥦 The crucial rule on cruciferous vegetables — don't start here if you're new to fibre
• 🫙 Pickles in vinegar vs. brine — why this one detail matters
• 📊 Three real client case studies — from irregular periods to pain-free cycles
• 🐟 The five oily fish that could transform your period (and the sardine recipe that converts the haters)
• ⚡ What changed Rocsi's own health forever — the plant tracker that revealed she wasn't eating as well as she thought

💛 Resources & Further Support

• Her Aligned Hub — Rocsi's practice for menstrual health nutrition: heralignedhub.com
• Endometriosis UK — patient support and information: endometriosis-uk.org
• PCOS UK — support, information, and advocacy: pcosuk.org
• NICE Endometriosis Guidelines — updated November 2024: nice.org.uk/guidance/ng73
• NHS: Heavy periods — nhs.uk/conditions/heavy-periods
• NHS: PMOS update - https://www.nhs.uk/conditions/polyendocrine-metabolic-ovarian-syndrome-pmos/ 

📲 Follow & Subscribe

If this episode made you see your period — and your gut — differently, please share it with a woman in your life who needs to hear it. 💚

🎧 Available on: Spotify | Apple Podcasts | All major platforms

Living Hellth is a women's health podcast committed to honest, evidence-led conversations — because every woman deserves access to the information that could change how she feels in her own body, prevent and manage chronic disease

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