The Truth About Period Pain

Welcome to For the Real Body Builders, where Ritual founder and CEO Kat Schneider lifts not weights but outdated myths about women’s health. For the premiere episode, Schneider dives into the mysteries of menstruation with two absolute powerhouse guests: Alisa Vitti, a functional nutritionist and women’s hormone expert (known as the OG “hormone whisperer”), and Yasmin Nouri, co-founder of BIA Wellness and host of Behind Her Empire. The result? A fascinating chat filled with expert advice, personal stories, and revelations that will make you rethink everything you know about periods.

Period Pain: Setting the Record Straight

The episode kicks off with Schneider recounting her teenage period woes: painful cramps she thought were “normal” and a lifelong relationship with painkillers. “I still think back to when I first got my period and how shocking and painful it was,” Schneider shares. “I thought it was normal to live with that pain, and then learning from you guys that it’s not normal was just incredibly eye-opening.”

Viti and Nouri dispel this myth: period pain stems from structural issues (like endometriosis or fibroids) and chemical imbalances. The biggest culprit? Prostaglandins (a group of compounds that trigger uterine contractions). Eating the wrong foods, like dairy and animal fats, can increase the pain-causing prostaglandins, while foods like seeds and omega-3-rich fish can reduce inflammation and cramps.

Nouri reflects on her transformation: “I used to have debilitating periods starting at age 13, and it got worse after I went off birth control. I was desperate. But within one cycle of changing my diet and trying seed cycling, I had minimal cramps. It was life-changing.”

The Four Phases of the Menstrual Cycle

Viti explains how each menstrual phase—follicular, ovulatory, luteal, and menstrual—is a hormonal superpower waiting to be harnessed:

• Follicular phase: You’re creative, curious, and energized.
• Ovulatory phase: Peak estrogen makes you sociable and confident (hello, networking events).
• Luteal phase: Time to focus and crush those to-do lists.
• Menstrual phase: Your hormones are at their lowest, but your brain is primed for introspection. Treat day one like a holiday, complete with comfy clothes and tea.

Nouri adds that knowing your cycle is the ultimate life hack: “It’s like a report card for how you’ve been treating your body. If something’s off—mood swings, cramps, acne—it’s telling you to pay attention and make adjustments.”

Busting Wellness Myths

Intermittent fasting and black coffee on an empty stomach? Hard no for menstruating women, says Vitti. These trendy biohacks might work for men, but for women, they can wreak havoc on blood sugar and cortisol, disrupting hormones and increasing PMS symptoms. “I’m a big intermittent fasting and black coffee girl,” Schneider admits, laughing. “But now I’m questioning my entire life.”

Period Toolkit Must-Haves

If you’re building your period toolkit, Nouri highlights protein snacks (beef sticks and olives were cited as faves), seed cycling, and magnesium supplements to stabilize mood and energy. “I take my food intake very seriously during my period,” Nouri says. “Spikes or dips in blood sugar make me a mean person, so I always have protein and fat on hand.”

Vitti, meanwhile, makes day one of her period a full-on queen’s retreat. “I treat it like a holiday,” she shares. “I have an outfit that makes me feel beautiful, a special teapot for my raspberry-leaf tea, and I clear my calendar to relax and journal. It’s my time to reflect and reset.”

Empowering Your Cycle

By the end of the episode, Schneider—a self-proclaimed period rookie—admits she’s blown away by the science and eager to make her period a ritual of empowerment. Nouri and Vitti leave us with one final takeaway: Treat your period like the gift it is and don’t settle for discomfort. “There’s so much you can do to feel better,” Nouri says. “Your cycle is your superpower—you just have to learn how to work with it.”This isn’t just a podcast about periods—it’s a cultural reset. Whether you’re a hormone health newbie or a seasoned tracker, For the Real Bodybuilders offers something for everyone. With Schneider’s relatable humor, Nouri’s real talk, and Vitti’s expert wisdom, the episode feels like chatting with your big sisters—if your sisters had PhDs at busting menstrual myths.