Fasting for Women, PCOS & Hormonal Balance: Non-Negotiable Wellness Tips with Renee Brown

Fasting for Women, PCOS & Hormonal Balance: Non-Negotiable Wellness Tips with Renee Brown

Have you ever wondered if fasting around your cycle works? Renee from @wellnessbyreneebrown chats to us this week on the pod all about her experience giving Intermittent Fasting a try, tips and advice if you’re wanting to give it a go.

She shares how her personal journey with PCOS inspired her to balance her hormones through wellness and nourishment, becoming a health coach to be able to share with other women going through similar experiences.

We also chat about:
How women can add in more nutrients for nourishment
Fasting around the menstrual cycle
Non negotiables as mothers
Taking moments to check in with yourself through the day
Her fave Beauty Bircher Bowl recipe
Renee’s new business BYRÉ wellness

Renee has such a glow in her presence and really does inspire you to give new and challenging things a go in health and wellness that you may not have before.

Renee Instagram @wellnessbyreneebrown
BYRÉ Wellness Club Instagram @byrewellnessclub
Quick guide to Fasting for Women HERE
Wellness By Renee Website HERE

Transcript

Renee: Figure out how to nourish your body. First, figure out what foods make you feel amazing. And then if you've got that sorted and you're looking for almost the next step in your wellness journey, then fasting around your cycle can be like a really beautiful way to do it. And it's fun. You do tune in a lot more with your body.

Elise: Hello, I'm Elyse and this is the inspiring her podcast. It's all about you here, your wellness, your nourishment, your lifestyle and finding that unstoppable glow. I'm bringing you conversations with my guests and friends to spark change in your health. Embrace your power and live your best life. Get ready to be inspired, uplifted and empowered as we chat about the tips and tools that will light up your journey to a vibrant, glowing you. If you are someone who is struggling with your hormonal health, or maybe just wants to take a little step up in your nourishment nutrition, you want to try some new things, challenge yourself in wellness, then this chat with Renee Brown from wellness by Renee on instagram is just going to light you up and help you feel motivated to do just that. In her chat today, we talk about how women have a lack of nutrients at the moment because generally our lives are just so busy and we aren't eating enough whole foods. So how can we eat a diversity of foods to get the nutrients to fit our best? Renee chats through her journey with hormonal imbalance and pcos. She shares what has worked with her to help and inspire other women who are also going through this. One of my favourite things about this chat is when we talk about how fasting around our cycles is helpful to balance our hormone health. To tune into our body, reduce pm's and increase our energy, Renee shares her favorite go to recipe at the moment, which you will not want to miss. It sounds delicious. And lastly, Renee gives us a little sneak peek about a new business that she's launching called by Ray which is actually going live in October. So make sure you listen to the end of the chat to hear more about that. I just love everything you're about on your social profiles and your business and I'm especially fascinated by how you share nutrition and nourishment through a plant based lifestyle. It's so interesting because I personally have been plant based in the past. Now I'm dabbling in eating more types of animal sources, but I still, in my heart, I feel so strongly about plant based nutrition. So what do you think? Let's jump straight in what do you think the biggest nutrient that women are lacking and what foods can they add in in terms of plant based foods to increase those nutrients?

Renee: Yeah, this is a great question. I think, to be honest, I don't think it's like a specific nutrient that in general we're missing. I think it's just a lack of nutrients in general. Like, I think it's all of them. I think so often, especially like as women, we're busy, we're juggling a million different things. Our diet is maybe not looking how maybe it once was pre kids, pre busyness. And I think what I have seen and what so many people come to me, it's like they just one are not eating all of the like good, healthy whole foods that we should be eating. And so because that's not like the norm and their diets are not filled with, you know, whole fruits and vegetables and leafy greens and nuts and seeds, there is just this lack of overall nutrients coming in. And so I would say like that is the biggest thing. And that's what I'm always sharing and talking about. It's like let's just focus on adding in goodness in our day. And when we do that and we really prioritize like whole foods and fruits and vegetables and like leafy greens and these things that make us feel unbelievably like amazing and nourished, it's like then that is when you get everything you need. So like that's, that's always kind of been my message. I'm not like a big supplement person. I don't even take that many supplements. Like, I truly look to food in order to get all of these different nutrients. And I think when we eat a variety of different foods and that almost becomes our focus, like eating variety and diversifying what we eat and maybe even eating seasonally. So you get that variety naturally. That is when you will get those nutrients and you'll start to, you know, really feel your absolute best.

Elise: Yes, I think especially at the moment where there's such focuses on different types of diets. Almost like labelling what you're eating. Are you animal based, are you plant based, are you dairy free or restricts? It's also a mental thing as well, but it just restricts, as you say, the amount of nutrients that we're absorbing as a general, as a whole diet perspective. And I love that you say it's more about adding in those nutrients rather than taking them out. How did you get into really focusing so much on this nutrient nourishment for women and your health and wellness, I.

Renee: Think it's always just kind of come naturally to me. Like, I love feeling my best. That's, that's always, like, been my biggest driver. I'm passionate about health and wellness. I love trying all the different things. Like, I'm always like one to experiment on myself and add in different foods and just always see what works. And I think since having, like, my kids, I've also got pcos. So that's like an hormonal imbalance that has really made me be so aware of, like, how I'm feeling, what I'm putting into my body, how I keep my body in balance. Because I know that when I don't prioritize, like, my own health and what I eat each day and when I even let it slip for a few days, it's like the consequences and how I feel and my energy and my mood and, like, my skin and everything. Like, I noticed it so much. And so that's always been, like, for me, my biggest driver. And then I just love sharing. I'm just somebody that if I find something that I love, I'm like, I have to share it. It's like, it's just like part of, part of how I am and what I love to do. So it just comes naturally to me to try things and then share what's working in hopes that, like, other people will be able to try it themselves. Yeah, exactly. And that it'll make it a little bit easier for them and then they'll give it a go. So that's always kind of been my, my little motivator.

Elise: I think that's so beautiful because it comes from such a genuine place and it's hard to show up sometimes on socials and share your life. So you really can't do it unless you're genuinely there for such an authentic place. You love sharing and you're like the trial and error, you know, you're experiencing it firsthand and then you can share that with your clients or your community, which is really cool and just being in tune with your body. Have you always been in tune with your body or do you think that came more after pregnancy and motherhood?

Renee: Came more after pregnancy and motherhood? I think pre children, I probably, I was healthy and I was like, in tune with my body, but not to, like, the level that I am now. I'm like, now I'm so aware, especially like during like my cycle. I understand how my body is going to feel, why it feels that way. I understand what foods throw me off I understand, like, the impact for me if I don't show up and do my morning routine, how that then directly impacts, like, my thoughts, my energy, how I show up for the rest of the day. So I'm very aware of that. And I think that just comes, like, once you have kids, you're so busy, and it's like, life is so busy. And I almost think you just realize that if you don't look after yourself, you just, you're never going to have time. If you don't prioritize it, you're never going to be able to prioritize it. And so that just, like, has made me tune in a little bit more to myself. And I've always been, well, now especially, like, I'm just the biggest believer in taking a few minutes to really connect. I think just simply because we do move through the day so much and it's so easy not to. And when you really, like, slow down, it can be as simple as, like, having a lemon water and just taking a few breaths. And I think when you do that, you realize, like, oh, I'm actually, like, my shoulders are up here. I'm, like, breathing in my chest. I'm actually a little bit anxious. Oh, I haven't been outside today. Like, all these things come up and you're like, it only took a minute of, like, slowing down for me to realize what I actually needed to bring my body a little bit more into balance. And I'm the biggest believer that if we were doing that more often, I think a lot of health issues, a lot of wellness issues, I think a lot of, like, mental health issues would be, like, positively impacted if we were just able to tune into our body a little bit more and understand that, you know, we do need to listen to what our body's telling us because otherwise it's just going to get louder and louder and louder and louder.

Elise: That's really inspiring because it doesn't take, you don't have to go and put on a half an hour meditation, as you say. You can walk outside with your lemon water or I love how you share when you have your coffee in the mornings and you go out and put your feet in the grass, you know, that's two minutes. And, yeah, it just makes you more conscious, I guess, of the moment that you're in the.

Renee: I think it's like that being present. I think so many of us, I reckon, would all say, like, we sometimes just move through the day. We're not even present at all. So it's like, can you just find tiny little ways that you can be a little bit more grounded, a little bit more present, a little bit more in tune with your body, and just have those little reminders scheduled in throughout the day just to literally check in. If all it is, is to just check in for 30 seconds, like you're going to be in a better place at the end of the day. If you've done that, then if you just like, move through your whole day and you never want to stop and.

Elise: Just reconnect, it's like how your apple Watch, if you have an apple watch and it tells you it's time to stand up, it's almost like we need to take that as a. It's time to stand up and check in with ourselves.

Renee: Absolutely. I think whatever works, whatever makes you have, like, a little momentous to reconnect, like, the better.

Elise: I'm really fascinated around fasting, and I've personally done fasting on and off for a number of years, but I don't think I've ever really looked into it in terms of the menstrual cycle. And I just love how you share this. Can you explain to me and to the listeners what you've experienced and like, how do you do it?

Renee: Yeah, it's interesting. I, like lots of people have been asking me about this. I think this is like another one of those things that I was just simply curious about and then tried it. I think it was last year that I really went quite deep into it. So I remember listening to this podcast and it was by Mindy Pell.

Elise: Yes.

Renee: She wrote the book. Yeah, she's amazing. So she wrote the book fast like a girl. And I was listening to her on the Saqqara podcast and it was so fascinating. I've never heard about it in terms of, like, cycle, cycle thinking, cycle fasting before. And basically what she talks about is that if you fast around your cycle, you're going to be able to better tune into your body, balance your hormones, help with your energy, help with your pm's. And it's one of the best ways, like, women can really tune in, like, once again, for lack of better word, whereas like, four men, they can just fast every single day the same way. And that's simply because they get testosterone released every 15 minutes. That's it. That's all they have to deal with. Their body's very consistent. Like, they can fast, like, for long amounts of time each day and they actually feel great. But for women, if we did that, we would just, like, feel depleted. I did it for a full year, like every single month. I was following it like 100%. I really, really enjoyed it. I felt like it gave me like this beautiful little challenge. It really impacted my energy levels. I do it mainly like my biggest driver was because of my pcos. So that's like one of the best things that you can do if you have pcos, apparently, is fasting around your cycle. So it is something that I definitely recommend looking into to. I don't think it's for everybody because, you know, it is challenging and I do say don't do it if you have not got like your nutrition down. So always do that first, like figure out how to nourish your body first. Figure out what foods make you feel amazing. And then if you've got that sorted and you're looking for almost the next step in your wellness journey, then fasting around your cycle can be like a really beautiful way to do it. And it's fun. You do tune in a lot more with your body. And basically the kind of approach to it is that when you get your period, like the first day of your period would be when you would start cycle thinking. You would start your fasting journey very slowly. You kind of build up to it and then right before you ovulate, like that kind of first phase of your cycle is when you are fasting and you really, like, the best way to do it is to go in and out of like 13 to 17 hours fast just to keep your body guessing a little bit. You'll find also your metabolism is a lot lower during this stage, so it is easier to fast. It's a lot gentler in the body during this stage and you'll find your energy feels really good and you'll feel great from it. And then basically the idea is once you've ovulated, so like bang smack in the middle of your cycle and you're hitting your luteal phase is when you want to go, no more fasting. Your body wants to rest a little bit more. You want to be really mindful of like stress levels going on and you really want to be focusing on like, nourishment and not fasting. And so, like, for that second half, that's what you do. And so that's the general principle behind it. There's so much to go into it. And if you're interested, I did launch a quick guide on this so that it kind of like breaks down exactly when I to do it. But yeah, it's a fun, it's definitely a fun little tool in the toolbox and it can. Yeah, it can be like a nice little challenge.

Elise: So that's so cool. I will make sure to link to that information that you've provided because I'm guessing it's on your website. If anybody wants to look it up, they can have a look. I'd love to do it more in depth because I've only just kind of dabbled with it. But I think it's such great advice, how you say, to make sure that you've checked in with your nutrition first and that you've got all the core nutrition there first because otherwise it's probably not going to support you as much as it could.

Renee: Absolutely. I think it can deplete you a little bit too much. If you were safe fasting and then the food that you're going to be adding in is maybe not so nutrient rich and you're really like the times when you are eating, you're not packing in the nutrients, then I think you can feel quite depleted. So definitely get your nutrition down. Focus on that. And then when you're looking for the next step, this be like a fun little one. Just try it. Always just say give it a go. If it works for you, great. If it doesn't, it's not meant for you. Move on. Find something else.

Elise: Totally. I love how you're all about sharing whole food swaps as well, and you make your own nut milks and it's just really inspiring to see all of the recipes that you share and also about avoiding additives, even in the supplements. As you said, I'm all about that, too. Like, I feel like we should be able to get all of our nutrients and the real goodness just from foods. So share with us your current recipe obsession. What is it that you're making on repeat, and how can we make it?

Renee: Oh, what am I making on repeat? I'm definitely a creature of habit when it comes to my recipes, which can get quite hard. Like, as somebody who's sharing recipes all the time on Instagram and they're constantly having to come up with them, I'm like, guys, sometimes I'm just boring and I'm eating literally the same thing every single day. I'm like, I don't have the mental capacity all the time. Time to make your recipes. But I would say, like, at the moment, my absolute, like, obsession in the morning is my beauty bircher bowls. So the recipe is on my website and it's like oats and gojis and hemp seeds and chia seeds and flax and cinnamon and I put that, like, all in a bowl. I like to make, like, a really big jar for the week because Matt and I, we both have it every morning. And then I make my homemade almond milk, which is literally half a cup of almonds to four cups of water. And I blend it, and then I strain it. I don't actually add anything else to it. I like it quite clean and simple. But you can totally add, like, vanilla, maple, cinnamon, like, whatever you would like to add to it. And I definitely did that at the start when I was transitioning from, like, store bought plant based milk to homemade. Because the difference in taste, you know, it's very, it's a lot cleaner when you make it yourself, but you don't have, like, those, like, sweeteners that I think we get so used to. And so I just pull that over my birch, and then I love that with, like, I do, like, warm, like, frozen berries. I'll warm them lightly, and then I smash them so they become, like, this berry compote. And it's so. I don't even know why I started doing it. I think I did it when the kids were little and I couldn't give them, like, these whole berries, so I would mash them. And then I do it for myself. And I top it with bee pollen, which is absolutely packed with nutrients. Yeah, I don't know if you add that in, but I, like, get that in. I'm almost like, that's my multivitamin because it's so full of nutrients. So I'll sprinkle that in the morning, and that's my breakfast every morning with, like, a lemon water and normally, like, a cold pressed green juice. And that's, like, me good to go. Like, full nutrient overloading feel amazing. And then I'm, like, ready to go until lunch.

Elise: Oh, my gosh. Can you come and live at my house?

Renee: So many people face me saying that. They're like, can you come and live with us and make food? I had.

Elise: I am such an advocate for bee pollen as well. It's so good. I can't get it at the moment. It seems to just be sold out. I think I need to find somewhere to order it online because I ordered.

Renee: Through ie produce, and you trade. I'm sure that they would ship to you, but that's where I get mine from. And she has, like, three, I believe, three different brands. They're all amazing. They're all organic. Um, okay. And, yeah, it's so good.

Elise: Thank you. I'm going to check it out because I used to make, um. I don't know if you do seed cycling as well, but I love doing seed cycling to support my cycle. And I would make, like, when I'm going to school pickup in the afternoon, I'd make, like, a smoothie with the seed, cycling the nuts and the seeds. And then I'd sprinkle the bee pollen over the top. And when you straw, it's, like, crunchy.

Renee: Oh, and it just looks pretty as well. Like, one of my biggest things. It's like, alcohol, food. Like, yes, it needs to be, like, delicious, and it needs to be full of goodness. But I was like, it also needs to be really pretty. And I need to, like, be enticed because I'm like, then I'm so much more likely going to have it. I'm not drinking these smoothies that are, like, brown, like, awful color. I'm like, no, no, mine are, like, pretty and vibrant and, like, let's get a beautiful glass. Let's get a beautiful straw. I need it to feel like a whole thing, because if I'm having it, then that's, like, my special little time and my moment, and then I'm like, then we're doing the rest of the day.

Elise: And that comes back to the mindful moments as well. Like, how. How can you make something beautiful out of every single step, especially as a mom, where you are in such a rush every day and you don't necessarily get heaps of self care, so just putting your smoothie in a beautiful glass, it just makes you feel a bit more special, doesn't it?

Renee: 100% agree. And I think people, like, almost laugh at that and think, like, it wouldn't have the impact. I'm like, it does. Sorry. Drinking it out of a pretty glass makes me happy. Sorry.

Elise: I like to own it. I'm like, I like pretty things.

Renee: I do, too. I'm like, I want to be surrounded by pretty things. Let's make this a whole thing.

Elise: On that note, you are always glowing. Like, every time I see you showing up, you just have a glow. I think it's a credit to you. Like, you obviously glow from the inside out. But what are your non negotiables every day? As a busy mum, I love this topic.

Renee: One of my favorite things, I think, is to talk about non negotiables. And I think that just because, like, I have seen the impact on myself when I prioritize, like, these things, so I pull my non negotiables, really, like, my list of what helps me show up and be my absolute best. And so for me, at the moment, like, they are always changing. But at the moment, I would say my top ones are movement. Like, I have to move my body every day. Like, it doesn't need to be a lot. I'm pretty much, like, a 20 minutes moving my body person. Like, I'll do a yoga, I'll do pilates. I went for a beach walk this morning. So it's like, whatever I can fit in some kind of movement. Like, it just changes my energy completely. Meditation is another one. I do vedic meditation. So that's meant to be 20 minutes in the morning, 20 minutes in the afternoon. But, like, I just can't do both. 20 minutes. I've tried. I just can't. It's too much. But I will do 20 minutes in the morning. And I just sit in silence and I repeat a mantra that I was. Was given when I did the course. So that one, for me is, like, so powerful for how I think and, like, what I'm able to focus on and, like, reducing my stress levels, I find that that plays, like, a really big role. Food is another big one, so that is a non negotiable for me. And it really gets broken down, I think, into, like, my green juice is, like, one of my food non negotiables. My boosted matcha latte is another one because I add all my, like, adaptogens into it. And I have it outside in the sun and I ground my feet. So I kind of connect, like, a. A bunch of different rituals to that one. And then, like, my lemon water is another one. And I would say probably the moment those things and journaling is probably my non negotiables. But, like I said, they change and they flow depending on, like, where I'm at. But those are the ones I'm, like, really ticking off and, like, literally mentally ticking them off every day in order to, like, have energy and feel my.

Elise: Best and to have that toolbox. You can come back to it. If you're feeling a little bit overwhelmed or not yourself, you know that those are your three top things that you could focus on. Like, if you're just feeling absolutely depleted of energy, you can go make your boosted matcher, you know, or maybe you'll look forward to the fact that you're going to sit down after the kids are in bed and you're going to journal for even just ten minutes, and that's going to bring you back to yourself. I love that. I love non negotiations.

Renee: I think they're so important. And I think sometimes we get overwhelmed with, like, all the different wellness things that we could be doing. And so I always say to people, I'm like, I literally said this on my instagram yesterday. I was like, get a notebook and write down everything that makes you feel amazing. Like, just put it all down on a piece of paper, and then on that piece of paper, go through it and go, what? Like, two to three things do I want to do every single day? Because they have the biggest impact and then just focus on those. Like, don't worry about what time of day you do it. Like, we can always fit these types of things, and I believe if we prioritize them and they're important to us, like, we will find a way. There's always going to be some kind of way. And I think it's just then going, like, show up daily, because if we don't show up daily and do something, you just don't get that impact. Like, if I did a green smoothie, like, twice a week, I would never actually feel the impact of that smoothie. But if I have it every single day, I'm like, this is, like, going to transform my health. So that's where the non negotiables kind of come in. It's like, these are your daily practices. Lean on them. It might be boring, you might get sick of it, but just keep coming back to them. And that is how you are going to transform how you feel.

Elise: I think that's a really great tip for anyone out there who's feeling in a little bit of a rut and doesn't know where to start. I was going to ask you what your top three tips are to start today. I think writing everything down, as you say, that's a really brilliant one because it's getting it off your mind. And then you can actually go through the list and choose what does suit at the moment. And then the beauty of that is also you might pick two or three things to do this week, and a month from now, you might be like, wow, I've now got space to add on to that, to have it stacked, to find something else that works. So, yeah, aligned with that. What else do you think someone could do that wouldn't feel overwhelming to just start to get on top of their wellness?

Renee: I would say find something in the morning that's going to really, like, lift your energy and your mood. Like, for me, a lemon water is just, like, something that I go through. I'm like, I, like, go into the kitchen. I'm getting ready to make everyone breakfast. I will, like, boil the kettle. I got this, like, beautiful little kettle. I've got my mug. I've got my, like, organic lemons. That in itself is a ritual. It's a habit. It's hydrating. It's also, like, something at the start of your day, which is just going to. To propel you for the rest of your day. I think we forget the impact of doing these really important, beautiful things at the start of our day. The same thing. Like, you could journal, you could write three things you're grateful for. You could say it in your head when you wake up in the morning, three things you're grateful for. You could, like, have a cold shower at the end of your shower, just do 30 seconds to kind of shock your body. And, like, I love that. Almost like, that doing something hard each day, which is where, like, fasting kind of comes in as well. Like, that's why I liked it. It was something challenging, something hard. And that's where, like, a cold shower can be another great thing. So I think find something in the morning that you can do for yourself that doesn't take a whole lot of time, and then just start there. And honestly, it will propel the rest of the things that you do. Like, don't overwhelm yourself. Just simply start with one thing in the morning and begin there.

Elise: You shared a quote, which I want to talk about next. Your new, exciting venture coming up, called by Ray. You can tell us about that. Yeah, I'm literally. You start telling us about Biray. I'm looking up this quote that you shared and I was like, oh, that's so good, girlfriend.

Renee: Yeah. So birate. I'm very excited. It's been a three and a half year journey of, like, creating this new business, which is just the way it is with kids and life and already having, like, a business and the juggle. I want to say it's like a passion project. It's just I've wanted to have a product based business forever, and this is kind of the start of it. So it's all about, like, beautiful rituals. It's all about bringing, like, beauty and wellness together. I can't see what the product is yet, but it's going to be launching next month. So it was very exciting to just be able to literally say the name last week when I announced it because I've been very like, hush hush. And he would say, what are you doing? And I'm like, it's coming, I promise. So I'm very, very excited. And, yeah, it's just going to be hopefully another beautiful way to inspire everyone to just like feel the best. That's what I'm the most passionate about. I have my resets, I have my ebooks, I have my guides. But I think when you have a product in front of you and you're able to add that in every single day, like what I'm always talking about, I think that's when real, like changes happen and like the smallest little habit can have the biggest impact on your whole life. So that's what I'm really hoping bire is going to do for a lot of women. It's just going to help you to show up, be your best self help to add beauty into your life and really just help to transform your wellness.

Elise: It's exciting. Congratulations.

Renee: Thanks.

Elise: Thank you. Gonna be so good. I'm personally really excited because I know that you like beautiful things and I feel like it's just going to be this, like, gorgeous. I can't wait. I'm excited for the launch.

Renee: It's definitely beautiful. I'm very excited.

Elise: The quote that you said, I'm going to read it because I loved it.

Renee: I love it.

Elise: Raise your vibration. No one can see it, but everyone can feel it. And I think that is just you in a nutshell. That just describes you. Oh, I love it. And it just reminds me and I hope it reminds others out there that, you know, you're the one that has to make the choice. And it is hard sometimes to show up, especially as a busy mom, especially in like different times of our cycle and, you know, give yourself some grace. But I think if you can come back to those little rituals, it does make an impact over time.

Renee: I think it definitely does. And yeah, that's what, that's why I shared that. I would say I believe like everyday our vibration, like it's something that does ebb and flow and I think we feel it. Like we all can feel it. You know, when someone walks into a room, you can feel their vibration, you can feel their energy. And I think sometimes we don't realize the consequence of what our own vibration and energy does to other people and people we're around in our children. And so one of my biggest goals each day is to just be empowered and in charge of like my own personal vibration and knowing that, you know, I need to do what I need to do to raise it up. And I believe when you do that and you're in your, your essence and you're feeling your best, so many beautiful things come your way. I've always found that to be true and I think that's kind of why I love to share that with everyone.

Elise: So where can we find you? If we want to come and connect with you or buy Ray so we can see the launch, let us know where can we find you?

Renee: So I'm at wellness by Renee Brown. That's kind of my main day to day Instagram account. I've got oneness by Renee is my website on that, where I've got ebooks and courses. I've got a reset on there. And then now you can find me at Byre Wellness club as well. So I'll be sharing little bits of daily inspiration and my new product, which will be coming out soon. So, yeah, those are kind of all the different places you can find me.