17. Pee Rags, Menstrual Cups, and More with Angie Marie

In episode 17 of the Outdoor Minimalist podcast, we are going to talk about a topic that I think is applicable to everyone, whether or not you experience a menstrual cycle. The focus will be on using pee rags, menstrual cups, and more in the backcountry.

Topics regarding hygiene, peeing, and menstrual cycles in the backcountry, I believe, are important to understand and have some knowledge of even if you don’t experience them yourself. So, maybe you’re a dad that wants to bring their daughter backpacking. Maybe you’re a scout leader of a mixed gendered group. Or maybe you work in the outdoor industry and want to be more inclusive in your understanding of outdoor experiences. Even having a better understanding of your partner when you’re out in the woods can go a long way in relationship dynamics during your trip.

This episode is for all, not just assigned at birth females. I am an advocate for reusables in all aspects of your life, but in the backcountry, reusable menstrual products can be an interesting topic that is uncomfortable for some individuals to discuss openly.

To help me reframe the conversation and give all people more confidence when talking about all things menses, I’d like to introduce Angie Marie.

Angie Marie is your hormone hype gal and hiking partner with the best snacks. As a fertility awareness educator with an adventurous edge, she helps athletic and outdoorsy people interpret their bodies and use the menstrual cycle to feel strong and confident as they get after their goals. Angie teaches people to harness their natural physiology to boost performance and strengthen the mind-body connection.

Hormone Hacker

Website: https://www.thehormonehacker.com/

Instagram: https://www.instagram.com/hormonehacker/

Facebook: https://www.facebook.com/hormonehacker

Episode Resources

Kula Cloth: https://kulacloth.com/

Thinx Period Underwear: https://www.shethinx.com/

Reusable Pads: https://bettergoods.org/reusable-menstrual-pads/

Travel Bidet: https://hellotushy.com/products/tushy-travel-bidet

.PAC Period Pack: https://www.garagegrowngear.com/blogs/startup-stories/pac-ultralight-period-pack-kits-menstruation-backpacking

LNT Period Info: https://lnt.org/leave-no-trace-skill-series-feminine-hygiene-how-to-deal-with-your-period-while-camping/

How to Dig a Cathole: https://lnt.org/when-nature-calls-how-to-dig-a-cathole/

Put a Cup In It: https://putacupinit.com/

This transcript was edited to remove some filler words and phrases and is not verbatim according to what is spoken in the audio recording.

Meg: So, thank you so much for joining me today, Angie. I'm thrilled to have you and to discuss these topics that some people might think are taboo. But I already know that I’m going to learn so much.

Before we get right into things, can you just share more about your background, your love for outdoor recreation, and a little bit about your work?

Angie: Thank you, Meg! My name is Angie Marie, and I am a fertility awareness educator. My business is called The Hormone Hacker, but my true love is being outside. I’ve found a way to mesh my passions for menstrual health and the outdoors.

I actually started my career in the outdoors as a river guide in Moab, Utah. Since then, I’ve dabbled in a handful of other outdoor recreation jobs. I’ve also done a lot of work with the Girl Scouts, helping youth get outdoors and feel confident and competent.

I have my little resume of outdoor certifications, but I really wanted to find a way to weave in my passion for menstrual health. That’s why I’m here to talk about periods and peeing in the outdoors—I could probably chat about this all day! Hopefully, we can have a great conversation.

Meg: I really like that you’re combining those two topics because, in my experience outdoors—and some girlfriends of mine have mentioned this too—depending on the group, especially if it’s mixed-gender, that type of knowledge isn’t really mainstream.

When you bring it up, there can be stigma or even disgust about the conversation. So, hearing you wanting to combine those things is really cool, especially with groups like the Girl Scouts. Do you do that type of work with them?

Angie: I haven’t actually done any menstrual education with Girl Scouts. Definitely, though, peeing and pooping in the outdoors has come up a lot with them. It’s really interesting to see how different demographics and regions of the country react to the idea of peeing in the woods.

Some groups of Girl Scouts are really interested in pee funnels, while others don’t see the need for them. It just proves how individual this topic is—everyone has different needs and preferences. But the more you know about your options, the better!

Meg: That’s part of the reason I was excited to connect with you. Even as someone who has done outdoor recreation my whole life, I’m just now, in my late 20s, learning about all the options. Having that representation early on would’ve been so helpful.

Angie: What’s wild to me is that 50% of the world has periods at some point in their life. The menstrual cycle is the entire reason the human population exists! The more we can talk about it, normalize it, and feel comfortable discussing periods, menstrual cycles, and peeing in the woods, the better.

It’s truly the reason life exists, and we should respect that.

Meg: I’d be interested to hear your perspective on how you frame those conversations around peeing outside and menstruating for people with vulvas. It’s not always a comfortable conversation.

Angie: Totally, and it definitely depends on the environment. Based on where you are, your method of urinating might look different.

I’ve found in my work that the best thing you can do is be a good role model and explain the environmental implications of the urination method. When I was a river guide in the Southwest U.S., the rule for that river section was the solution to pollution is dilution, so you would pee in the river.

When you tell people, “Hey, when we’re on the raft today and you need to go to the bathroom, the river is your bathroom,” a lot of people will double-take. They feel uncomfortable because they’re not used to peeing outside, let alone in the open.

At first, no one would do it. So, when I had to pee, I’d just pee in the river—no big deal—and act like it was completely normal. I didn’t announce it; I just modeled the behavior. Eventually, people saw their guide doing it, and they started to feel more comfortable.

If you, as a leader—or even just a more experienced person in your outdoor group—can show others that it’s no big deal, whether it’s peeing in the river or digging a cat hole to poop, they’ll feel more at ease. Acting nonchalantly about it can help everyone feel more at home.

Meg: Yeah, I like that approach. It makes a lot of sense in a group setting to do that sort of thing. But what about if you're with a partner? It could be a romantic partner or maybe just a friend—someone who wouldn’t have to stop and take their backpack off, like if you’re backpacking. You might not want to slow the group down. How would you approach that conversation?

Angie: I think it totally depends on your relationship. One idea is to have a code word for any time you need to pee or take care of something. It can be anything—like “potato” or “penguin” or whatever works.

When you use that code word, they’ll know to keep hiking and wait for you about five minutes ahead. That way, you don’t have to stop the group entirely, and they can keep moving.

For me, I’ve always surrounded myself with people who don’t really mind things like that. I think most people would be surprised to find that others don’t care about the fact that you need to pee, poop, or deal with a period situation in the woods.

Most people who enjoy outdoor activities are accustomed to being in nature and understand that your body is natural and needs to do natural things. It’s just like the animals around you in the outdoors.

If you’re squeamish or feel uncomfortable—maybe because you’re with a new partner—you can use softer language. For example, you could say, “Hey, I just need a few moments of privacy. Can you wait up for me a quarter mile ahead on the trail?”

Over time, I’ve found that every person who spends time outdoors has a mishap story about bodily functions—whether it’s about peeing, pooping, or periods. If you spend enough time in nature, sooner or later, you’ll have one of those awkward stories. That’s just part of being human and part of being in nature.

Eventually, you might even reach a point where you can share those stories around a campfire, and everyone will laugh along with you. In the meantime, think about using a code word or finding softer ways to communicate your needs so you can feel more comfortable.

Meg: I love that—opening the conversation and easing into it so you can figure out where each person is comfortable. I definitely agree; I have so many stories about that, but that’s a topic for another time!

Since we’ve been talking mostly about urination, I want to touch on the different options for people. Personally, I’m comfortable squatting and using a pee rag. If I’m just on a day hike or something, I sometimes don’t wipe at all. Could we discuss the pros and cons of different methods?

Angie: Absolutely! The end goal when you’re peeing in the backcountry is to get dry and keep moving. It’s really individual.

Some people don’t feel the need to wipe; they’ll just shake dry. Others prefer to wipe to avoid the chance of getting even a drop of urine on their clothing. If you choose to wipe, there are different options depending on your comfort level.

Some people like to use a bandana—a dedicated pee bandana that you keep tied to the outside of your backpack. That works great, and there’s nothing wrong with it. But there’s also a really cool product on the market called the Kula Cloth.

A Kula Cloth is a square piece of fabric specifically designed for wiping after you pee in the outdoors. It’s functional, comfortable, and beautiful, with designs created by artists. It snaps onto your backpack for easy access, stays clean when closed, and has a waterproof side to protect your hands. The absorbent, antimicrobial side is for wiping.

It even has reflective stitching, so you can find it at night with your headlamp. It’s easy to clean—just rinse it at the end of the day and hang it to dry. UV rays from the sun do a great job of sterilizing it, too.

If you’re nervous about peeing in the backcountry and want something that feels comfortable and looks nice, a Kula Cloth is a great option. It doesn’t scream “pee rag.”

Meg: I’ll put a link in the show notes so people can check them out. They really are beautiful and don’t look like pee rags at all!

Angie: Totally! I love that they let people reclaim their power. So many of us who squat to pee are used to hiding it, like, “Don’t let anyone see me!” But now, you can have a beautiful item that helps you take care of yourself, without any shame.

Meg: That’s a really cool perspective. I haven’t thought of it that way, but it’s true. When I was younger, I used to think I had to be sneaky about it. Now, reclaiming that feels really powerful.

Since we’re talking about wiping, what about general hygiene on the trail?

I know people sometimes struggle with things like UTIs or infections—even on short trips, not just through-hikes. Do you have tips for trail hygiene that aren’t specific to periods?

Angie: For me, the number one priority is having clean, dry underwear. They don’t weigh much, so I don’t mind carrying a few extra pairs for a week-long trip.

When I was a river guide, I was constantly in and out of the water, and I hated the feeling of always having wet bottoms. It took some trial and error, but I eventually learned to pack dry underwear and sometimes a sarong to stay comfortable.

For general hygiene, I like to carry a small waterproof bag with essentials. I keep hand sanitizer in a little refillable squeeze bottle for low-waste purposes. I also bring a small washcloth to wipe myself down at night.

Even if I can’t shower, wiping down the areas where I feel dirtiest—like my face, hands, and other key spots—makes a huge difference. It can feel like a mini shower before crawling into my tent.

Having a little hygiene kit with these items—tailored to your comfort—can make a trip so much more enjoyable.

Meg:Yeah, I definitely agree. I bring a really similar thing—I call it my "poop pouch." I use it to carry my trowel for digging cat holes, hygiene products, and a rag for wiping down. Every day in the backcountry, I make it a point to change my underwear.

Honestly, I usually don’t change my outer clothes, but changing your underwear is a game changer. It’s refreshing and makes you feel clean, almost like hitting the reset button for the day. I’ll either do that as part of my morning routine or at night, depending on the weather.

Angie:Yeah, that’s great. You can think about what keeps you most comfortable at home and find ways to adapt it for the backcountry. For example, some people swear by bidets.

I don’t own one myself, but I’ve tried them, and I’m like, “Wow, this would be amazing in a dream home!”

But you can actually get a small, lightweight squeeze bottle that works as a backcountry bidet. It’s a great option for those who prefer not to use a pee rag or a Kula Cloth.

Then there are pee funnels, which I’d recommend practicing with in the shower before taking them out on a trip. Make sure you get a good seal to avoid leaks. There are even pants now designed for people with vulvas—they have a fly that opens all the way around, so you can squat and pee without taking your pants off.

If there’s something that would make you more comfortable, check to see if it exists—it very well might! And if it doesn’t exist, that could be a great business idea that half the population might be interested in.

Meg: My mind is blown! I hadn’t heard about those pants or the little travel bidet—I’m going to have to check those out.

Since we’re talking about products, this might be a good time to shift into discussing menstrual products. What kinds of options are out there, and how can people figure out what works best for them?

Angie: I have so many thoughts on this! Feel free to interrupt me if I start going too fast.

When it comes to managing periods outdoors, this is where the "plan ahead and prepare" principle of Leave No Trace really comes into play.

We need to normalize the fact that many of us have periods when we’re outside, and that’s something that needs to be supported by guides and trip leaders. If you’re on a guided trip, they should plan for and accommodate the possibility that participants might be on their periods.

Packing lists and orientation materials should include a section on what to do if you get your period during the trip. That would ease so much anxiety for people.

The way I see outdoor period management being minimalist is by finding a system that works for you, sticking to it, and refining it over time. Your system might look different from someone else’s, but the key is dialing it in and practicing so you’re not wasting supplies.

I usually recommend four steps to creating your backcountry period setup:

1. Learn your options: There are pros and cons to all the different period products, and it’s worth exploring what works best for you.

   
   

2. Organize your kit: Pack your supplies in a way that’s convenient and comfortable for you.

   
   

3. Practice your method: This helps you feel more confident and reduces the chance of mishaps.

   
   

4. Be a steward: Whatever method you choose, make sure you’re leaving no trace and protecting the environment.

For learning your options, there are plenty of ways to manage menstrual fluid outdoors. Personally, I’m team menstrual cup. I’ve been using one for over seven years, and I first discovered it when I was working as a river guide. I was looking for an easier, lower-waste option for backcountry trips, and the menstrual cup fit the bill.

A cup takes a bit of practice, so I’d recommend trying it out at home—maybe in the shower—before taking it on a trip. Once you get the hang of it, it’s so much easier. I prefer cups to tampons because they’re more affordable over time, more comfortable, and I don’t have to deal with chafing. They’re also easier to clean and don’t require the same disposal considerations as tampons.

Plus, they’re compact and lightweight—perfect for the backcountry. If you’re hesitant to try one, I’d suggest starting with an affordable silicone cup instead of splurging on a high-end brand right away.

There’s even a great website called PutACupInIt.com that can guide you through finding the right cup for your body.

Meg: I had a question about menstrual cups and choosing the right one. That’s a really great resource you shared, but is it really a matter of trial and error to find the one that fits comfortably and doesn’t leak? Or are there other ways people can get recommendations based on their shape and flow?

Angie: Great question! If you have a healthcare provider, like an OB-GYN or a naturopath, they’re a great resource. Someone qualified to perform a pap smear or assess your cervix can help guide you. They can tell if you have a tilted uterus or other factors like whether you’ve given birth, which might influence what kind of cup is best for you.

You can tell your healthcare provider, “I’m interested in trying a menstrual cup. Do you have recommendations based on my anatomy?” That’s an excellent first step.

Something I didn’t know until years into using a menstrual cup is that about 25% of people with uteruses have a tilted, retroflexed, or retroverted uterus. If that’s the case, the cup might not seal properly and could leak.

Here’s a game-changing hack: try turning the menstrual cup inside out. This alters the suction and can prevent leaks. It worked for me! I used to struggle with leaks, but now it’s never an issue. You may not even need a new cup—just that small adjustment.

There are also different cup materials, like rubber or silicone, which might feel different. While there’s some trial and error involved, you can cut down on that by talking to your healthcare provider and checking out resources like PutACupInIt.com, which helps match cups to your specific needs.

Meg: That’s all amazing information! I didn’t know about flipping the cup inside out. I also have a tilted uterus and have always struggled to find a cup that works for me. I’ll definitely try that.

Angie: Please let me know if it works for you! I remember thinking, “Why didn’t I know this sooner?” It’s such a game-changer.

Meg: That kind of ties into hygiene. Could you explain how to empty and clean your cup in the backcountry?

Angie: Of course! One of the great things about menstrual cups is that they can be left in for up to 12 hours. When it’s time to empty your cup, what you do depends on where you are.

If you’re near a toilet or trash receptacle, you can dump the fluid there.

But if you’re in the backcountry and the area allows cat holes—like you’d dig for poop—you can also dispose of menstrual fluid in a cat hole. For those unfamiliar, a cat hole is a hole at least 6 inches deep, located at least 200 feet away from water, trails, or campsites. Once you’ve emptied the cup, bury the fluid with soil.

Cleaning the cup is simpler than it might sound. You can rinse it with a little water—ideally from a clean, portable bottle—and wipe it off before reinserting. Some people like to bring a small, collapsible silicone container for cleaning. You just add water, shake it to clean the cup, and it uses minimal water.

If you don’t have a special container, a small squeeze bottle of biodegradable soap and water works well. At the end of your trip, you can sterilize the cup with boiling water at home. Be sure to read the instructions that come with your cup; some materials like rubber shouldn’t be boiled.

One important tip: never clean your cup in lakes or rivers. You don’t want to pollute drinking water or risk introducing bacteria like Giardia. Always carry water for cleaning and stay mindful of Leave No Trace principles.

Meg: That’s super helpful. What about tampons? Any advice for managing those in the backcountry?

Angie: Tampons are definitely an option. For the lowest waste, I recommend applicator-free tampons. They take up less space and eliminate the plastic applicators that often end up as litter.

Look for organic, unscented cotton tampons—especially if you’re prone to UTIs or yeast infections, as scented options can irritate sensitive areas.

If you use tampons, make sure to pack out all waste. You can use a small trash bag and add things like tea bags, crushed aspirin, or coffee grounds to help mask any odor. And for those who prefer applicators, there’s now a reusable option from Thinx that’s lightweight and backcountry-friendly.

Meg: What about period underwear? Do those work for the backcountry?

Angie: Absolutely! Period underwear is a great option. Brands like Thinx and Knix make absorbent underwear that can hold as much as multiple tampons or pads. If it’s a short trip, you can pack a small bag for used pairs and wash them at home.

For longer trips, bring a dry bag to rinse and wash them in the backcountry. You can hang them to dry in the sun, which also helps sterilize them with UV rays. Having two pairs works well—one to wear while the other dries.

Period underwear comes in a variety of styles, so you can find what’s most comfortable for you. They’re a great zero-waste alternative that simplifies period management outdoors.

Meg: Yeah, I think some people do this—I haven’t personally tried it—but using a pair of Period Panties as a backup can be a good idea. Especially if you’re new to menstrual cups, it’s great to have in case the cup leaks.

When you’re in the backcountry, you don’t want it leaking through your underwear and pants, especially if you only have one pair of pants. So, I like having them as a backup option.

Angie: Yes, that’s a great idea. I prefer to use a backup option at night, just in case. You know, I like to sleep long, and when I’m in the backcountry, I’m usually in bed by eight.

If you’re going to be in your tent for a while and you’re worried about leakage, having Period Panties, a cup, or even a tampon as a backup is really helpful. I actually really love reusable pads too. A lot of people don’t realize that’s an option. They’re cloth pads that are washable and super easy to use. They’re similar to Period Panties but snap onto your underwear instead of being built-in.

I like using them overnight on my heavier flow days. It gives me peace of mind—whether it’s as a backup with a cup or just using the pad alone—so I don’t have to worry about leaks or changing a tampon.

Meg: That’s such a good tip. I never thought about reusable pads for camping, but it makes sense.

Angie: They’re great, but if you choose disposable pads, be careful about chafing. You might want to grab some body lubricant like Body Glide and apply it to your thighs or pelvis to prevent irritation, especially if you’re moving a lot or sweating. That’s something to keep in mind with disposables for sure.

Meg: Oh yeah, that’s a great point. I didn’t even think about the possibility of chafing. Since we’re talking about disposal, one question I got from a listener before this conversation was: can you empty a menstrual cup into a composting toilet?

Angie: That’s a great question! I haven’t found a definitive answer, because there’s no “period law” out there, and companies say different things. If you’re talking about one of those big trailhead composting toilets, you should be fine. From what I’ve found, there’s nothing against dumping your period blood into a large composting toilet.

But if you’re living the #vanlife and have your own composting toilet in your van, it might depend on the system you’re using. The size, how often you empty it, and the type of composting toilet you have all factor in. I don’t have a solid answer for that, but we really need more data. Not many people talk about where menstrual blood can and can’t go.

Meg: That’s true. And if someone’s willing to test it and share what works, it could help so many people with the same question.

Angie: Exactly! If you’re comfortable trying it, that knowledge could help a lot of others. For those with composting toilets in their vans or RVs, it’s worth checking with the manufacturer. They might be able to give a yes or no answer based on how the system works.

Meg: That’s a great idea. I would guess the manufacturers know their systems well enough to provide guidance.

Angie: Totally. And if they don’t know the answer, it’s good for them to hear that people are asking.

First, it helps normalize the question.

Second, it might encourage them to include that information in future manuals or marketing materials. That way, people can get accurate answers instead of going down an internet rabbit hole.

Meg: Absolutely. Sometimes the things you find online aren’t reliable, so having a legitimate resource would be really helpful. I hope that question didn’t derail us too much. What other topics did you want to cover?

Angie: No problem! Let’s talk about building a period kit. You want to organize a kit or small bag to bring on your backcountry adventures to keep you comfortable and clean. No matter which method you choose—whether you prefer a cup, tampons, Period Panties, or pads—you can put together a kit to fit your needs.

To minimize waste, I recommend using something reusable, like a Stasher bag, mini Tupperware, or another durable container, instead of a bunch of disposable baggies.

If you use disposable items like tampons, you’ll want two bags or containers: one for unused supplies and one for used ones. For the used items, consider an opaque bag or cover it with duct tape if you’d rather not see the contents.

You can also add odor-absorbing materials like baking soda, coffee grounds, or tea bags. When you get back, just toss that whole bag in the trash.

Meg: That’s smart—having a system for used items is so important.

Angie: Totally. For your unused supplies, keep fresh toilet paper, pads or tampons, and maybe some hand sanitizer in a separate bag.

If you’re using a cup in the backcountry, your kit might also include a small squeeze bottle of biodegradable soap and an extra bag for storing your cup or Period Panties when they’re not in use.

Basically, your period kit needs two things: your supplies and a way to carry out your waste.

Meg: That’s straightforward. Are there pre-made kits available for people who don’t want to assemble their own?

Angie: Yes! There are pre-made options, like the DOT Pack or Anamosa kits. They’re great for folks who’d rather not piece everything together. These kits are usually waterproof and come with everything you need for a sanitary experience. They even have different sizes based on the length of your trip.

Meg: That’s super convenient. Whether you make your own or buy a pre-made kit, it sounds like the key is being prepared.

Angie: Exactly! Having the right supplies and a system in place makes all the difference.

Meg:Yeah, I'll put a couple of links in the show notes. If you want to look at any of those products we mentioned, you can check those out.

One thing that I found works relatively well—which I actually mentioned in the dog episode because it's useful for carrying dog poop too—are wet bags for diapers. They make them in a bunch of different sizes, so you can get small ones that would just be for one diaper.

I found those work well because they can hold wet contents and seal in the smell when closed. Plus, you can wash them when you're done. I like to use them for carrying any type of menstrual product because if you're worried about people seeing what's inside, they often have fun designs. It just looks like a little makeup bag or something like that.

Angie:That's a great tip. I love it!

Meg: You've already provided a lot of different resources for folks on this topic. As we wrap things up, are there other resources you'd recommend? Especially for people in group settings who may not experience a menstrual cycle themselves but want to be more informed—like guides or trip leaders—so they can have products available and talk about these things?

Angie: Yeah, absolutely. First, we need to get comfortable with the fact that half of us are going to have periods in the outdoors if we are outdoors people. Like I said earlier, every outdoors person has had some experience with pee, poop, or periods. There's no shame in accidental mishaps.

That said, practicing with your kit and supplies at home can relieve a lot of stress in the backcountry. Knowing what works for you helps. If there's a group packing list, including a period kit on the list can be enough to plant a seed for people who don’t get periods. It reminds them, "Oh yeah, this is something that could affect others in the group."

I think a lot of what you can do to help people without periods think about our needs and comfort is to not hide or suppress it but treat it as part of the "plan ahead and prepare" process. Including a list of period supplies in trip planning documents can normalize it. When shopping for supplies as a group, don’t be ashamed or embarrassed about buying those items.

During gear checks, it’s helpful to do a visual and mental checklist of everything you need to stay comfortable and clean. It puts the idea in others' minds that this is a normal, shared experience. Guides and outfitters especially need to include tips about managing periods in their trip planning documents and orientation safety talks.

The more we talk about it in group settings, the more normalized it becomes. It helps people feel welcome rather than singled out. As a guide, you’d never want to announce, “Hey, this person’s on their period,” or single someone out by pointing to who has menstrual supplies. That’s ostracizing and unnecessary.

For group leaders or guides—whether you experience periods or not—normalizing the conversation and including it in trip orientation helps everyone feel prepared and respected.

Meg: That's such a good point. Are there other resources you'd recommend for being comfortable in your environment?

Angie: Yes, I’d start with the Leave No Trace principles. They have great information about managing periods outdoors. It’s important to research the specific environment you’re in—like whether you’re on National Forest land, national park land, or other areas—because guidelines differ, especially for waste management and cat holes.

For example, in bear country, while there’s zero evidence that bears are attracted to menstrual fluid, you should treat used menstrual products as "smellable" items. Just like your toothpaste, lip balm, food, and trash, you’d store them in a bear-proof container or a bear hang. Familiarize yourself with Leave No Trace guidelines and practice responsible backcountry skills.

Meg: That’s really helpful. I’ll include links to Leave No Trace in the show notes. I also know you focus on more than just managing periods—you help people understand the bigger picture with hormone health. Can you share more about that?

Angie: Absolutely! At The Hormone Hacker, I focus on helping people understand the daily changes in their hormone levels. Your body is an incredible system of fluctuating hormones like estrogen and progesterone. These changes affect how you feel, think, and perform in sports or outdoor activities depending on where you are in your cycle.

For example, how you perform on the fifth day of your cycle might look totally different than on the 25th day. It can also affect how you make decisions and recover from activities.

I love teaching people how to use their menstrual cycles to elevate their performance, confidence, and comfort outdoors. I have tons of blog posts, social media content, and courses about this.

You can visit my website, TheHormoneHacker.com, to explore resources like how the four phases of your cycle can enhance different aspects of your outdoor pursuits.

If you’re new to this, I recommend starting with my free resources. I also offer self-paced courses, like Period Power for Outdoor Athletes, that can help you align your activities with your cycle.

Meg: That’s awesome. I’ll include links to your website and resources in the show notes. Are you on Instagram?

Angie: Yes! You can find me on Instagram and Facebook at @HormoneHacker. My website also has freebies, including one on cycle syncing, which we didn’t dive into but is a practice I love. It’s about aligning your activities with your cycle—choosing where to recreate, what to eat, and how to recover based on where you are in your cycle.

Meg: That’s great. Are there any final thoughts you’d like to share?

Angie: If you take anything away from this, I’d challenge you to reframe how you think about your period. Seeing it in a positive light can reflect in your comfort and confidence outdoors. It’s a natural process, and as you said, 50% of us experience it. Removing the stigma and appreciating the wonders of the human body can be transformative.

Meg: Thank you so much for sharing all of this valuable information. There’s so much we could talk about, but I think we covered a lot of important topics.

Angie: Thank you so much for having me! This was a great conversation.

Meg: Thank you again to Angie for taking the time to share all of this useful information. I learned so much about menstrual and hygiene products for the outdoors.

As mentioned, I’ll include links to everything we talked about in the show notes. Be sure to check out Angie’s website, TheHormoneHacker.com, and follow her on Instagram at @HormoneHacker.