I'm Hormonal | Hormone balance, gut health & nutrition insights – Détails, épisodes et analyse

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Nutrition is key to supporting balanced hormones, and the episode highlights three essential dietary must-dos. We discuss the significance of whole foods, prioritizing protein, and the importance of mindfulness while eating, offering actionable steps for you to improve your hormonal health. 

• Highlighting the importance of whole foods in regulating hormones 
• Discussing the detrimental impact of processed foods 
• Encouraging varied, colorful diets for nutrient diversity 
• Emphasizing the necessity of protein at each meal 
• Sharing practical insights for mindful eating practices 
• Offering actionable steps for nutritional improvement 
• Encouraging listeners to assess and alter their dietary habits

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Today's episode offers a practical guide to incorporating strength training into your routine, highlighting its vital role in hormonal balance and overall health. With insights on workouts, nutrition, goal setting, and listening to your body, we encourage listeners to take actionable steps toward building muscle and confidence.

• Discussing the connection between blood sugar levels and hormones
• Recommendations for beginners on full body workouts
• Suggestions for effective arm, leg, and core exercises
• Importance of nutrition before and after workouts
• Setting realistic, strength-based fitness goals
• Listening to body signals during hormonal changes
• Long-term benefits of muscle building, including supporting bone health

This week's guest was Coach Liv, a registered dietitian and fitness coach, who supports female athletes in achieving optimal performance while keeping their hormones in balance. 

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Discover how understanding your menstrual cycle can transform your relationship with your body. This episode features Laura Federico and Morgan Miller, authors of "The Cycle Book," who share insights on individualized cycle tracking and the importance of incorporating pleasure into the process.

• Learn about the gap in sex education regarding menstrual cycles
• Discover the benefits of analog cycle tracking
• Understand the various biomarkers to observe during the cycle
• Explore the significance of pleasure and comfort in tracking
• Recognize the role of cycle tracking for managing PMDD and chronic illnesses
• Discuss data privacy concerns related to digital tracking options
• Find actionable tools for integrating tracking data with healthcare providers

BUY THE BOOK & CONNECT WITH THE AUTHORS
www.thecyclebook.com
Instagram - @thecyclebook
Laura Federico's website - laurafedericotherapy.com
Morgan's website - morganmillermidwifery.com

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This episode focuses on essential resources and strategies for effective goal setting, emphasizing the importance of understanding personal motivations and building supportive communities. We explore books, tools, and programs that aid in achieving holistic goals, particularly for those centered on health and wellness.

• Discussing the concept of habit formation from "Atomic Habits" by James Clear
• Exploring Gretchen Rubin's "The Four Tendencies" for accountability
• Emphasizing the power of community and mutual support in goal setting
• Promoting my upcoming program Stress Less in 2025: 21-Day Meal Prep Training and use code "2025" to save $20.25 on registration
• Encouraging investments in personal development resources
• Highlighting practical tools for hormone health and wellness
• Discount codes for Bridget's favorite tools

Nixit - Use code bridgetw15 to save 15%
Ladywell - Use code bridget20 to save 20%
DirtFood - Use code bridget to save 10%
TempDrop - Use this link to save 10%

Register here for the Stress Less in 2025: 21-Day Meal Prep Training
Start date: Monday, February 3rd
Use code "2025" for $20.25 off your registration.

Your investment gets you:
- Meal plan suggestions & tools to find meals that you will love
- Training in how to schedule your week for meal prep success
- Practice with making new meals with the support of a community
- Group chats with likeminded gals
- Three 30-min live calls with Q&A

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This episode focuses on the mindset, planning, and practical strategies needed to achieve hormone health goals while addressing common obstacles and promoting habit formation. Listeners will discover how to set realistic goals, incorporate accountability, and implement practical changes for better hormone health.

• Exploring the importance of mindset and motivation for health goals
• Identifying and addressing potential obstacles to progress
• Strategies for habit stacking and automating new routines
• The role of accountability and community in achieving goals
• Understanding personal motivations and subconscious blocks
• Encouragement to take imperfect actions towards goals
• Specific hormone health goals addressing PMS, irregular cycles, and bloating 
• Tips for managing heavy periods and tracking ovulation
• A motivational call to take charge of one's health journey

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This mini episode is an extension of Episode 71 where Bridget interviewed Keiko, a coach who supports breast cancer survivors in feeling their best. The conversation explores the significance of reducing exposure to endocrine disruptors, prioritizing liver health, maintaining stable blood sugar, and rebuilding gut health.

Highlights:
• Importance of understanding endocrine disrupting chemicals
• Strategies to minimize exposure to plastics
• Benefits of buying organic produce
• Need for filtering tap water
• Evaluating skincare products for harmful substances
• Supporting liver health through dietary choices
• Balancing blood sugar for energy and mood stability
• Rebuilding gut health post-chemotherapy
• Listen to the full episode with Keiko for deeper insights

If you are feeling inspired to contribute to Pink Strength, a nonprofit that supports breast cancer survivors, they’d be so grateful for your support and you can check out more information here: https://www.pinkstrength.org/

CONNECT WITH KEIKO
Work with her 1:1
Instagram - @wellness_afterbreastcancer
Freebie: Nutrition & Fitness Guide for Menopause Women

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This week, Bridget interviews Keiko Tanaka, a certified holistic nutrition, hormone health, and Christian life coach passionate about helping breast cancer survivors and menopausal women take charge of their health. You'll hear about her journey through breast cancer, the importance of self-awareness, holistic healing, and community support. She shares her insights on navigating treatment side effects, emotional health, and dietary changes to empower survivors and promote recovery.

Highlights include:
• The significance of regular breast self-exams
• Insights into treatment experiences and their emotional impact
• The benefits of holistic approaches and dietary changes
• The importance of emotional healing and community support
• Recommendations for improving gut health, liver detox, and blood sugar balance
• Addressing sexual health and intimacy post-cancer
• Key takeaways for prevention and maintaining breast health

If you are feeling inspired to contribute to Pink Strength, a nonprofit that supports breast cancer survivors, they’d be so grateful for your support and you can check out more information here: https://www.pinkstrength.org/

CONNECT WITH KEIKO
Work with her 1:1
Instagram - @wellness_afterbreastcancer
Freebie: Nutrition & Fitness Guide for Menopause Women

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Unlock the secrets of your hormones with me, Bridget Walton, as I navigate the fascinating world of women's health on I'm Hormonal. Ever wondered why your menstrual cycle seems so unpredictable, or why you can't seem to find clear answers about your fertility? This episode is your gateway to understanding these mysteries. With a new format rolling out in 2025, you'll find comprehensive discussions on Tuesdays and quick, mini-episodes on Thursdays. Whether you're tuning in for the first time or you've been with me since 2023, there are exciting updates to explore, and your feedback is more important than ever.

Join me as I reflect on our journey through 2024, highlighting your favorite episodes and giving you a glimpse of insightful conversations with experts and nutritionists on the horizon. My passion for hormone health stems from my personal quest for answers, a journey that's led to a career change and an ongoing education in holistic nutrition. I invite you to connect with me on Instagram, share your thoughts, and suggest topics you'd love to hear about. Together, we can empower every menstruator with the knowledge they deserve to feel their best.

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Curious about the hidden factors that make your period pain more intense than it should be? You'll learn about the role of prostaglandins and histamine in period pain, and you'll hear about what's considered normal versus what might need additional attention from you. 

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Today, Bridget chats with neuromuscular massage therapist, Nicki Mercede. You'll learn about how we experience pain in the body and how discover the surprising ways that pain can present, as well as ways to address pain. If you have pain or cramping but aren't sure if it's strictly period-related, given that you have the pain throughout the month then this will be a good resource for you.

Nicki's massage practice is located in San Diego. She practices craniosacral therapy, neuromuscular massage, and has a degree in medical massage.

CONNECT WITH NICKI
Instagram - @balancedbodywork.sd 
Website - www.massagebook.com/biz/nickimercede

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