Women’s Hormones, PMS, Gut Health & Fertility: What Your Hormones Are Trying to Tell You | Precision PT Podcast Episode 46
Many women grow up believing painful periods, bloating, fatigue, PMS, hormonal acne and irregular cycles are simply “part of being a woman.”
But according to nutritional therapist and herbalist Aishling Fox, that is far from the truth.
In Episode 46 of the Precision PT Podcast, Kyle sits down with Aishling Fox from AOK Nutrition to discuss women’s hormones, menstrual health, fertility, stress, gut health, nutrition and the lifestyle factors that can massively impact how women feel on a daily basis.
This episode is packed with practical insights for women struggling with:
PMS
Painful or heavy periods
Hormonal acne
Irregular cycles
Low energy
Fertility concerns
Gut health issues
Stress and burnout
Blood sugar crashes
Hormonal imbalances
Whether you’re into fitness, weight loss, performance, or simply want to feel healthier and more energised, this conversation provides a powerful introduction to understanding female health properly.
Who Is Aishling Fox?
Aishling Fox is a nutritional therapist, herbalist and the host of the Spilling the Tea podcast. She works closely with women dealing with:
Hormonal imbalances
Fertility issues
Endometriosis
PCOS
Gut health concerns
Inflammation
Menstrual cycle problems
Female wellbeing
Aishling also combines modern nutritional science with herbal medicine and Chinese medicine approaches in her clinic work.
One of the major themes throughout the podcast is education — particularly around how little women are taught about their hormones and menstrual cycles growing up.
“Just Because It’s Common Doesn’t Mean It’s Normal”
One of the strongest points Aishling makes early in the episode is this:
“Just because it’s common doesn’t make it normal.”
Many women experience:
Severe PMS
Heavy periods
Exhaustion
Hormonal acne
Cramping
Mood swings
Irregular cycles
…but often assume these symptoms are simply unavoidable because so many other women experience them too.
Aishling explains that these symptoms are often signs that the body is under stress or that hormones are not functioning optimally.
Lifestyle factors like:
chronic stress,
poor sleep,
poor digestion,
nutrition,
inflammation,
and blood sugar instability
can all influence hormonal health significantly.
What Does a Healthy Menstrual Cycle Actually Look Like?
One of the most valuable sections of Episode 46 is Aishling’s breakdown of what a healthy menstrual cycle should actually look like.
According to Aishling:
Your cycle should not be extremely painful
You should not feel awful for two weeks every month
Heavy bleeding is not normal
Constant PMS symptoms are red flags
Ovulation is a major sign of health
She explains that many women are never taught how their cycle actually works, despite hormones affecting:
energy,
mood,
libido,
recovery,
sleep,
skin health,
fertility,
and overall wellbeing.
Aishling also explains the key hormonal phases of the menstrual cycle and how symptoms can provide clues about what is happening internally.
Why Ovulation Matters More Than Most Women Realise
A major takeaway from this episode is the importance of ovulation.
Aishling explains that many women assume that getting a period automatically means they are ovulating — but that is not always true.
Ovulation is important for far more than fertility alone.
According to the podcast, healthy ovulation supports:
mood,
energy,
libido,
hormone balance,
heart health,
and long-term wellbeing.
Aishling also explains some of the signs of ovulation, including changes in cervical mucus and cycle tracking awareness.
This section of the conversation is especially valuable for women trying to better understand:
fertility,
irregular cycles,
or hormone-related symptoms.
Stress & Hormones: The Connection Most People Ignore
Stress is one of the biggest recurring themes throughout Episode 46.
Aishling explains that stress can significantly impact progesterone levels — a hormone heavily involved in:
mood regulation,
calmness,
sleep,
cycle health,
and PMS management.
She describes how women often operate under constant low-level stress from:
work,
poor sleep,
parenting,
under-eating,
overtraining,
caffeine,
and busy lifestyles.
This ongoing stress load can contribute to:
PMS,
anxiety,
poor recovery,
fatigue,
cycle irregularities,
and hormone imbalances.
One of the key messages from the episode is that women are not “small men” — and lifestyle strategies should reflect that.
The Biggest Nutrition Mistakes Affecting Women’s Hormones
Another standout part of the episode focuses on nutrition and blood sugar balance.
Aishling explains that many women unintentionally under-eat protein and go too long without eating.
Common issues she sees include:
Low-protein breakfasts
Skipping meals
Excess caffeine
Blood sugar crashes
Constant snacking
Afternoon energy slumps
Cravings for sugar and carbohydrates
One of the biggest takeaways:
Protein Matters for More Than Muscle
Aishling explains that protein is not just for bodybuilders or gym-goers.
Adequate protein intake helps with:
blood sugar stability,
energy levels,
hormone health,
satiety,
recovery,
and reducing cravings.
She encourages women to focus on including a quality protein source with every meal rather than obsessing over perfection or restrictive diets.
Blood Sugar Balance & Cravings
The podcast also dives into why blood sugar instability can impact hormones and energy levels so heavily.
Aishling explains that when blood sugar crashes:
cravings increase,
energy dips,
stress hormones rise,
and decision-making around food becomes much harder.
This is why she emphasises:
protein with meals,
regular eating patterns,
and reducing long periods without food.
The conversation provides practical, realistic advice that women can apply immediately without extreme dieting.
Is Intermittent Fasting Good for Women?
Intermittent fasting is another topic discussed in the episode.
Aishling explains that while intermittent fasting may work for some women, it can also create additional stress on the body — especially for women already dealing with:
hormonal imbalances,
fatigue,
poor sleep,
high stress,
or irregular cycles.
She also points out that much of the research around fasting has historically been done on men rather than women.
This section is particularly useful for women wondering why certain nutrition approaches may work for men but leave them feeling exhausted or run down.
Caffeine & Female Hormones
Another highly relatable topic covered in Episode 46 is caffeine.
Aishling explains that women can respond differently to caffeine because of the interaction between stress hormones and progesterone.
Some of her practical recommendations include:
Avoiding coffee first thing on an empty stomach
Eating before caffeine
Being mindful of stress levels
Understanding how caffeine affects energy and anxiety
Rather than demonising coffee, the conversation focuses on better timing and awareness.
Key Takeaways From Episode 46
Here are some of the biggest lessons from the episode:
1. Painful Periods Are Not Something You Should Ignore
Symptoms are often signs the body needs support.
2. Hormones Affect Far More Than Fertility
Hormones impact energy, mood, recovery, skin, sleep and overall wellbeing.
3. Stress Plays A Huge Role In Female Health
Lifestyle stress can significantly affect hormone balance and PMS.
4. Protein & Blood Sugar Matter
Simple nutrition changes can dramatically improve energy and cravings.
5. Women Need Individualised Approaches
Nutrition, training and recovery strategies should account for female physiology.
Listen to Precision PT Podcast Episode 46
If you want to better understand:
women’s hormones,
menstrual health,
fertility,
nutrition,
stress,
gut health,
and female performance,
Episode 46 with Aishling Fox is packed with practical education and actionable advice.
🎙️ Listen now on Spotify, YouTube and all major podcast platforms.
Precision PT Podcast Sponsor
This episode is proudly sponsored by Macánta Nutrition — an Irish supplement company based in Galway focused on clean ingredients, no unnecessary fillers and high-quality supplements made in-house in Ireland.
Use code PPT15 for 15% off your order.
