The Ultimate Guide to Women’s Nutrition: Hormones, Exercise, PMOS & Endometriosis with Dr Hazel Wallace

Are you training and eating as a woman, or a man?

In today’s episode with Dr Hazel Wallace, we breaking down what women actually need to know about fuelling for exercise, periods, PMOS, endometriosis, iron deficiency and hormone health without falling for every wellness trend online.

Dr Hazel Wallace is a former NHS doctor, registered associate nutritionist, author, and the founder of The Food Medic, a platform she launched over 14 years ago to make evidence-based health and nutrition information accessible, practical, and easy to implement. Through her work, Hazel aims to challenge outdated narratives around women’s health and empower women with the knowledge and tools to better understand and support their bodies.

We also talk about:

🩸 The #1 red flag you might be under-fuelling
🧘‍♀️ Why cycle syncing your workouts isn’t as evidence-based as it sounds
⚡ What to eat 30–60 minutes before a workout
🥗 The diet linked with less endometriosis pain
🏃‍♀️ Why HIIT isn’t the problem for women’s hormones
🫘 The iron trick to know if you don’t eat meat

ad this episode is sponsored by @larocheposay & focusing on La Roche-Posay Cicaplast Baume B5+ for damaged skin barrier & Dr Faye’s go-to dry skin favourite.

As a dermatologist-recommended option for skin barrier repair, this ultra-soothing, rich cream is enriched with Vitamin B5 (panthenol) and helps to speed up the natural repair process for dry, irritated skin and scarring - making it a go-to solution when you are searching for the best barrier repair cream for sensitive skin.

Useful links for skin barrier repair:

Best La Roche-Posay skin barrier repair cream → Cicaplast Baume B5+ https://www.laroche-posay.co.uk/en_GB/cicaplast-baume-b5-repairing-balm/LRP_035.h
Complete guide to the Cicaplast range → Repair your skin’s moisture barrier with Cicaplast

https://www.laroche-posay.co.uk/en_GB/repair-your-skin-s-moisture-barrier-with-cicaplast.html
What is panthenol? → What is panthenol? Benefits & uses for skin https://www.laroche-posay.co.uk/en_GB/panthenol.html

Resources & links mentioned:

• Dr Hazel’s book ‘Not Just a Period’: https://www.amazon.co.uk/Not-Just-Period-Reclaim-Hormones/dp/1035049597
• Dr Hazel’s Instagram: https://www.instagram.com/drhazelwallace/?hl=en
• 36:20 clarification: A 2022 review found that reproductive health accounted for 44% of topics in women’s health journals overall (PMID: 35333604)
• Inositol reference: Duan M, Yang M, Li C, Wu X, Yin X, Zhu H. Effects of inositol in women with polycystic ovary syndrome: an umbrella review of meta-analyses from randomized controlled trials. Front Endocrinol (Lausanne). 2026 Feb 11;17:1741509. doi: 10.3389/fendo.2026.1741509. PMID: 41757236; PMCID: PMC12932251.

🔔 Join the HERd* broadcast channel here: https://www.instagram.com/channel/AbY4liwxlLnewx4H/?igsh=MWhuaXFweGtucTB3cA==

📱 Find us on socials:

Instagram & Tiktok - @drfayebate

Podcast Instagram & Tiktok: @herdiscussionspod

📩 Want to reach out?

Email: drfaye@outreachtalentgroup.com

🛑 Disclaimers:

Opinions are my own. This content is for educational / entertainment purposes and not medical or financial advice.