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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.

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

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Ever felt like your world spirals out of control just before your period hits? Join me on this mini episode of I'm Hormonal as I unravel the truth behind premenstrual dysphoric disorder (PMDD) and how it might be affecting your life. Discover the critical differences between PMDD and PMS and why understanding these could be the key to reclaiming your life from mood swings, irritability, food cravings, and more. Hear about actionable steps you can take for hormone balance, from stress management to nutrition, and how small changes can significantly improve your well-being. 

Get 20% off your purchase from Ladywell by using code Bridget20 at getladywell.com. Connect with Ladywell on Instagram @getladywell.

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Today we're talking about PMDD with Ashley Rocha, the founder of Ladywell. Ashley opens up about her personal battle with Premenstrual Dysphoric Disorder (PMDD) and how it inspired her journey into hormonal health advocacy. You'll hear her recommendations for supporting your hormonal health, understand the difference between PMS and PMDD, and will learn about how Ladywell products can support your hormone balance.

CONNECT WITH ASHLEY ROCHA
Ashley, founder of Ladywell
Instagram - @getladywell
Website - www.getladywell.com
Promo code for 20% off your Ladywell purchase: Bridget20

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Today’s episode focuses on how strength training can significantly impact women's hormonal health and fitness. We discuss actionable steps for starting strength training, nutritional tips to fuel workouts, and the importance of understanding hormonal fluctuations during the menstrual cycle.

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

• Exploring the connection between muscle building and hormone health 
• Overcoming intimidation in the gym with strategic planning 
• Crafting a manageable strength training routine 
• Importance of fueling exercise with proper nutrition 
• Understanding how to measure progress beyond the scale 
• Tailoring fitness to align with hormonal changes throughout the cycle

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Ever wondered why your hormones fluctuate and how to get to the root cause of those pesky symptoms? Join me, Bridget Walton, as we unlock the mysteries of hormone testing, especially tailored for those curious about their hormone health. You'll gain a comprehensive understanding of the Dutch test, a powerful tool that sheds light on hormone metabolism and uncovers the root causes of imbalances. We also highlight the crucial role gut health plays, particularly if your cycles are irregular. Before diving into your hormone levels, we emphasize the importance of nailing down the basics: sleep, nutrition, and stress management. If you've recently transitioned off hormonal birth control, patience is key as your body adapts before you test.

Navigating the hormone testing world can be tricky, and costly mistakes are not uncommon. I share my own experiences to guide you in avoiding unnecessary expenses due to misguided advice on test timing. These lessons will help ensure your hormone journey is as smooth as possible. If you're hungry for more insights or need personalized guidance, feel free to reach out to me on Instagram at Bridget Walton. I’m passionate about connecting with you and supporting your path to optimal hormone health. Let's make informed decisions together and take charge of our health goals!

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In this episode, Bridget walks through the most common questions that she gets about hormone testing and panels. If you're wondering what to do about hormone tests, which one is right for you, or when is the right time to test--this episode is for you.

To lock in your Black Friday/Cyber Monday offer, schedule your free consult call with Bridget before midnight on Wednesday, December 4th.  

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Could your menstrual health be influenced by everyday chemicals? Join me, Bridget Walton, as we explore the critical impact of endocrine disrupting chemicals (EDCs) on our menstrual cycles. You'll gain valuable insights into how these sneaky chemicals mimic estrogen and wreak havoc on our endocrine system, leading to symptoms like heavy bleeding, period pain, PMS, and more. Discover the common culprits lurking in plastics and printed receipts and learn practical strategies to shield yourself from these disruptors, including a simple switch to menstrual discs made from medical-grade silicone.

Nixit discount code for 15% off your purchase

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Curious about the invisible culprits wreaking havoc on your hormones and menstrual cycle? Join us as we unravel the mysteries of endocrine-disrupting chemicals (EDCs) and their pervasive presence in our daily lives. Through our conversation, you'll learn how to take control over these sneaky disruptors like BPA and glyphosate, which quietly lurk in common environments and everyday products. We dive into the world of EDCs to empower you with actionable strategies that can lead to a healthier, more balanced lifestyle.

Jessica Franklin is the host of The Live Lightly podcast.

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Her Podcast's Instagram
Youtube
Website
FREE GUIDE: Sustainable Products

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Unlock the secrets to optimal thyroid health with our special guest, Nicole Sivba, a certified functional nutrition consultant and founder of True Potential Wellness. This mini episode of "I'm Hormonal" is your quick guide to understanding the complex world of thyroid hormones and their vital role in women's health. Nicole shares her expert insights into how stress, sleep deprivation, and poor blood sugar regulation can wreak havoc on your thyroid function. We unravel the mystery of symptoms like brain fog, fatigue, and period irregularities, and why your annual thyroid panel could be your best friend.

Join me, Bridget Walton, as I explore my enlightening conversation with Nicole, focusing on the gut-thyroid connection. We discuss how inflammation, leaky gut, and sensitivity to foods like gluten and sugars can cause imbalances, and why maintaining a healthy gut lining is crucial for a well-functioning thyroid. This episode underscores the importance of blood sugar balance as a cornerstone of thyroid health—a topic I'm passionate about. Whether you're battling unexplained fatigue or emotional highs and lows, this episode is packed with actionable advice to help you reclaim your hormonal balance. Don't miss the chance to learn from Nicole's expertise and take control of your thyroid health!

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Unlock the secrets to nurturing your thyroid and hormonal health with me, Bridget Walton, as I sit down with Nicole Sivba, a certified functional nutrition consultant and the founder of True Potential Wellness. Together, Nicole and I explore the profound impact of thyroid function on women's health, including menstrual cycles and fertility. We promise you'll walk away with a deeper understanding of the common symptoms of thyroid imbalances, such as irregular periods and infertility, and why comprehensive testing beyond TSH levels is crucial. Stress management, quality sleep, and blood sugar regulation are key focus areas that can support your thyroid for the long run.

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This is a mini episode recapping Tuesday's longer conversation with Kate Ursin about acne, hormones, and how to take care of your skin. Listen to Ep. 58 for the full conversation with Kate.

You'll learn where hormonal acne is located on the face, what the main drivers of hormonal acne are, and what hormone imbalances to look out for if you do have acne.

CONNECT WITH KATE
Instagram - @skintuition_sd
Website - www.skintuitionsd.com

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Trying to understand if your acne flair ups are a result of hormone imbalance? With over 15 years of experience, licensed esthetician and guest, Kate, shares her expertise on how hormonal imbalances can trigger acne and discusses the value of personalized skincare routines and hormone coaching. We talk through the specifics of hormonal acne, dissecting how androgens and menstrual cycles play a pivotal role, and discuss the potential impacts of hormonal birth control.

The episode wraps up with a look at holistic approaches to acne management, featuring natural remedies such as anti-androgenic teas, reishi mushrooms, and zinc supplements. We discuss the influence of social media on skincare choices, advocating for personalized routines tailored to individual needs over fleeting trends.

CONNECT WITH KATE 
Instagram - @skintuition_sd
Website - www.skintuitionsd.com

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In this mini episode, you'll learn about why blood sugar regulation is so important for hormone health, overall health, and what you can do to start getting your glucose under control.

Check out Ep 56 for the longer form conversation on this topic!

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Understanding how to eat and move in a way that supports stable blood sugar levels--this is essential. These principles are so important for many aspects of health in addition to menstrual cycle health! Join me to learn about why this is important and what you can start doing to avoid glucose spikes. 

Referenced in episode:
- @glucosegoddess on Instagram or www.glucosegoddess.com for more information on glucose control

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This (part two!) episode centers on the importance of understanding and embracing the cycles of womanhood, from menstruation to motherhood and aging. Bridging personal stories with broader societal themes, Bridget and Kasia discuss the duality of grief and celebration at each life stage and offer practical resources for women to live in harmony with their cycles.

Kasia is the founder of In Flow and host of the podcast, The Other Way. Listen to The Other Way and check out In Flow's flagship product, a personalized planner that uses your menstrual cycle (or the moon cycles) to offer tailored guidance in aligning your plans with your cycle.

Discount code: 15% off with code BRIDGET15.

• Understanding the journey from maiden to mother 
• Celebrating transitions and recognizing grief 
• Embracing aging and societal views on wrinkles 
• Exploring the concept of spirit babies 
• Practical tips from the In Flow planner for cycle syncing 
• Encouragement for daily embodiment and self-awareness

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This is a mini episode about PCOS and will be a good intro for you if you have irregular cycles and/or signs of high androgens like midsection weight retention, unwanted facial hair, or acne. Check out Ep. 54 for the longer form version of this episode.

Let me know what you think about these mini episodes! It's something new I'm trying so you have the chance to hear the topic again (we're all multitasking adults and need a bit of repetition in our lives) or in case you just want to cut straight to the point. DM me on Instagram @bridgetwalton or rate/review the show. 

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Trying to figure out what to do to restore regular cycles and support health androgen levels? This episode is for you if you're wondering what direction to go if you think you have PCOS.

Referenced episodes:
- Ep 18. | What is PCOS?
- How to eat for consistent energy throughout the day | Ep. 34

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This is the first mini episode of I'm Hormonal where you get a recap of what to do if you have irregular cycles. You'll hear Bridget's personal experience and response to cycle mayhem during a stressful summer.

What are these mini episodes about? They're short, sweet, and to the point. Minis will recap the week's earlier podcast as a bite-sized way for you to get all of the good info ahead of listening to the longer form episode, or if you want a quick refresher. Let me know what you think about these minis by DMing me on Instagram @bridgetwalton.

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Even if you know a ton about hormones and cycles, sometimes life gives you a little practical application work to do. Earlier this year I had a series of irregular cycles and hope is that you can learn from what I did to navigate them and give my body the support it was asking for.

I focused on:
- Moderate exercise
- Avoiding alcohol/caffeine
- Tracking symptoms carefully
- Removing unnecessary to-dos from my calendar
- Nourishing through adequate food + sleep

I also tried out incorporating:
- Maca powder
- Cryotherapy and red light therapy
- Melatonin

References:
- Ep. 18 What is PCOS?

Note: These things may or may not be a good fit for you and your body! If you're looking for 1:1 support, click the link below to set up a consult call. 

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Join me for a conversation with Randi Halaway about mindset, transformation, prioritizing yourself, and so much more. Being in the right frame of mind to make change--especially when it comes to your health--is essential before embarking on any journey.

Together, we challenge societal norms that equate self-sacrifice with goodness, probing the genuine nature of giving and the essential practice of self-care — because you can't pour from an empty cup. Randy shares insights into overcoming limiting beliefs and mastering manifestation to align your inner and outer worlds; shifting from victim to victor; and why caring for yourself is key to having the life and health that you want.

Join us for EXPANDED: A Wellness Event
REGISTER HERE
Discount Code for 20% off: EXPANDED20
Oct 26th, 10-3 in San Diego
Not in the area? Join us virtually!

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Today we'll review the top five causes of hormone imbalance. Are these factors that you were already familiar with, or are these new? They are:
- Stress
- Endocrine disrupting chemicals
- Poor gut health/diet
- Lack of sleep
- Underlying health conditions

If you have period pain, irregular cycles, missing periods, or PMS--this episode is for you. You can start making changes one baby step at a time. You got this!

Oh also... thank you for listening! This is the pod's 50th episode so I want to drop a little bit of extra gratitude. I'm so happy that you're listening and I hope that you're learning a ton and feeling AMAZING. 

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What if you could achieve hormonal balance and reclaim your energy levels? This just in: you absolutely can! Let me help. 

In todays episode, we’ll troubleshoot symptoms including:

• PMS
• Period pain
• Irregular cycles
• Missing periods
• Low/irregular energy 

You’ll learn about common causes as well as first steps you can take to get some relief. 

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Even simple daily (good) habits can have a drastic impact on your hormone balance! Join me, Bridget Walton, your certified functional hormone specialist and menstrual cycle coach, as I share the top three game-changing daily practices that I use to support hormone health. Find out how incorporating leafy greens for essential nutrients, taking a refreshing morning walk to set the tone for the day, and prioritizing quality sleep can stabilize your energy levels and enhance your menstrual health. Plus, get practical tips on how to easily integrate sulforaphane-rich foods like broccoli and kale into your diet with simple yet nutritious meals.

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If you're new to womb healing, this is the place for you to learn the basics and understand how it can be a valuable tool for you as you move through life. Creating an environment of safety and trust in your pelvic bowl can support your overall health and wellbeing. Maddie bring here experience working with clients and walks you through how to incorporate aspects of womb healing into your own daily life. 

Maddie's work is around womb and pelvic care, working with the menstrual cycle and emotional/energetic blockages in womb space. Her work also supports clients who have experienced sexual trauma or birth trauma. Last but not least: Maddie is also a birth doula with a background in clinical herbalism.

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This week, Bridget talks with Andoeni about all things endometriosis. This episode is for you if you have endo, if a friend has endo, or if you are curious about this condition that impacts approximately 1 in 10 menstruators.

You'll learn about:
- signs and symptoms
- myths
- options for remediation
- resources
- lifestyle changes to consider making now

Check out Andoeni's newsletter here or connect with her on Instagram or Tiktok (@cuerpocurativo). Not a Spanish speaker? DM her for an English version of her downloadables. 

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Cyclical living is a transformative approach to understanding how women's menstrual cycles impact productivity, creativity, and overall well-being. Today's episode is part one of Bridget and Kasia's conversation; they discuss the value of living in alignment with one's cycles while exploring practical steps to integrate this awareness into daily life and the workplace. 

Kasia is the founder of In Flow and host of the podcast, The Other Way. Listen to The Other Way and check out In Flow's flagship product, a personalized planner that uses your menstrual cycle (or the moon cycles) to offer tailored guidance in aligning your plans with your cycle.

Discount code: 15% off with code BRIDGET15.

• Understanding cyclical living and its implications for women's health 
• Recognizing the energy levels across different menstrual phases 
• Challenging societal perceptions of low-energy periods 
• Cycle syncing strategies for enhancing productivity 
• Practical tips for aligning personal and professional responsibilities 
• The potential for corporate environments to embrace cyclical wellness 
• The importance of self-awareness and listening to one's body 
• Insights on cultivating a healthier relationship with cycles

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Download your free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is the last of six episodes in this cycle syncing series where Bridget reviews recommendations phase-by-phase so you know what adjustments to make as you start cycle syncing. By tailoring your diet, exercise, work tasks, and more to align with your menstrual cycle phase, you're able to work with your cycle instead of against it. 

Check out the earlier episodes in this series to learn how cycle syncing can benefit you, why ovulation is important for cycle syncing, and how to prepare to implement these principles. 

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Are you interested in cycle syncing but you're not familiar with your body's signs of ovulation? Listen to this shortie episode to learn why ovulation is key to think about so you can get the most bang for your cycle-syncing-buck, but also because it's a key marker of overall health. I don't think ovulation is talked about enough in the context of cycle syncing but it's essential and I am going to stay up on this soapbox for a while! Join me.

Download your free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is episode two of this cycle syncing series. In this series you will hear about:
1. Why cycle sync? What's the benefit? 
2. How to prepare for cycle syncing 
3. Why your hormones should be balanced before cycle syncing 
4. Workshop: Mapping your cycle to sync it effectively **this was last week's episode
5. Why ovulation is important for cycle syncing**today's episode
6. Replay of "Getting Familiar with Cycle Syncing"

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Follow along with this workshop by downloading the Cycle Syncing Workshop! CLICK HERE.

Not sure which exact days in your cycle correlate with each cycle phase? This episode will be perfect for you. Download the guide, above, to follow along and get clear on the phases of your cycle: menstrual, follicular, ovulatory, and luteal.

Download your free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is episode two of this cycle syncing series. In this series you will hear about:
1. Why cycle sync? What's the benefit? 
2. How to prepare for cycle syncing 
3. Why your hormones should be balanced before cycle syncing **this was last week's episode
4. Workshop: Mapping your cycle to sync it effectively **today's episode
5. Why ovulation is important for cycle syncing
6. Replay of "Getting Familiar with Cycle Syncing"

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Thinking about cycle syncing? You're in the right place. But did you know that cycle syncing might not be the right tool to help you actually overcome your hormone imbalance? Learn about why you should consider focusing on balancing your hormones and regulating your cycle in order to get the most juice out of your cycle syncing squeeze.

Download your free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is episode two of this cycle syncing series. In this series you will hear about:
1. Why cycle sync? What's the benefit? 
2. How to prepare for cycle syncing **this was last week's episode
3. Why your hormones should be balanced before cycle syncing **today's episode
4. Workshop: Mapping your cycle to sync it effectively
5. Why ovulation is important for cycle syncing

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Curious about how to harmonize your lifestyle with your menstrual cycle? If you're wondering how you can start cycle syncing, this episode is for you. You certainly can dive right in. BUT. If you take a minute to get familiar with your cycle before making any changes... I think that will support your cycle syncing journey.

Download your free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is episode two of this cycle syncing series. In this series you will hear about:
1. Why cycle sync? What's the benefit? **this was last week's episode
2. How to prepare for cycle syncing **today's episode
3. Why your hormones should be balanced before cycle syncing
4. Workshop: Mapping your cycle to sync it effectively
5. Why ovulation is important for cycle syncing

Books referenced:
- Period Power by Maisie Hill
- In the FLO by Alisa Vitti

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Have you heard about cycle syncing but aren't sure what's the point? This episode is for you. Today you'll hear about the benefits of cycle syncing and how it can enhance your experience and relationship to self.

Download my free cycle syncing guide to get more familiar with how you can incorporate this practice into your routine. CLICK HERE.

This is the first episode in a series, the "Cycle Syncing Series," which consists of the following topics:
1. Why cycle sync? What's the benefit?
2. How to prepare for cycle syncing
3. Why your hormones should be balanced before cycle syncing
4. Workshop: Mapping your cycle to sync it effectively
5. Why ovulation is important for cycle syncing

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You'll hear about why cycle syncing can sometimes fall short of the mark. Cycle syncing is amazing because it helps you to listen to your body and learn about how it changes throughout the cycle. It doesn't, however, help you to overcome hormonal imbalances. Coming back to balance oftentimes involves more nuance than cycle syncing.

Bridget shares about when cycle syncing is--and isn't--the panacea you might be looking for. She also sneak peaks the upcoming series on cycle syncing: a deep dive into how/when to apply it, how to make it actually work for you, and why balanced hormones are important for getting the most bang for your cycle-syncing buck.

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If you're a menstruator who is lucky enough to live into old age, you'll find yourself navigating perimenopause and then menopause one day. For a lot of gals out there, this can come with unwanted weight retention. Losing weight isn't the same way that it used to be. 

Listen to the episode to learn about:
- The factors causing "menopause belly"
- What to investigate further if you're in this situation
- Changes you can try right away to see the results that you're looking for

As a quick, loving disclaimer--your body is amazing and it truly deserves your love even if it isn't quite your preferred shape or size. Be easy on yourself, friend. 

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Do you suffer from migraines? Are you wondering if they could be related to your menstrual cycle? Join me, Bridget, for this conversation on how your hormone fluctuations can unfortunately lead to migraine pain. We'll look at the causes of migraines as well as what you can do to prevent them from coming back. 

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Have you ever wondered how the change of seasons may be influencing your hormones? Join me, Bridget Walton, as we explore the interplay between summertime and your hormones.  Sunlight, social connection, and time in nature are all good for your hormone balance. Plus, get practical tips for maintaining hormonal balance while traveling and socializing—think hydration, smart snacking, and mindful consumption. 

TLDR: Sun exposure allows our body to produce more vitamin D which can support healthy blood sugar levels. Wonky blood sugar levels can be problematic for your menstrual cycle, so this is important to refine and be aware of. 

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This episode explores the significance of optimizing health before conception, featuring insights from midwife Morgan Miller on essential nutrients and creating a supportive pregnancy team. The conversation highlights the importance of establishing healthy habits early and encourages proactive care for future parents.

• Exploring the role of midwives in preconception care
• Key nutrients for pregnancy preparation: magnesium, vitamin D, iron
• Importance of nourishing the body for reproductive health
• Assembling a supportive pregnancy team, including doulas and lactation consultants
• The relevance of pelvic floor care during and after pregnancy
• Questioning why health measures are often delayed until pregnancy

BUY THE CYCLE 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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#35. If you're new to the hormone conversation, this episode is for you. Today you've got a shortie episode about the basics of hormones. You'll learn:
- What are hormones?
- What functions do hormones allow our bodies to perform?
- What are the top three ways that you can impact your hormones?

The takeaway for today: hormones are essential for more than just our reproductive functions. Your actions and decisions can have a huge impact on your hormone levels (for better or for worse... but hopefully for the better).

Trying to understand if you have a hormone imbalance? Get my free resource here about the five common signs of hormone imbalance.

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#34. Spoiler alert! Protein protein protein.

If you have daily afternoon energy crashes then this episode is for you. Bridget talks through an average day of meals for her and how they benefit consistent energy levels throughout the day. Go to this link to find the resource which writes out Bridget's normal meals and her grocery shopping check list. It's not rocket science, but it could help you refine the way you shop and eat in order to feel energized all day long.

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#33. In this Mother's Day episode you'll learn about how hormones change after you... become a mother! There are a lot of hormonal changes during pregnancy and postpartum of course. Understanding what those changes are can be helpful in navigating the journey and looking forward to things leveling out after a bit of time. 

Today we discuss:
- Hormonal changes after birth
- Estrogen, progesterone, prolactin, thyroid, and cortisol
- Testing considerations with trouble shooting
- Recommendations for optimal hormone health postpartum

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#32. If you're someone with low energy or mid-day energy drop off AND you're in the practice of working out before breakfast... this episode is for you. Bridget talks about what happens on your bod (hormonally) when you workout on an empty stomach. If you're working on healing a hormone imbalance then consider incorporating some food (ideally protein-focused) in order to set your blood sugar levels (and therefore energy levels) up for success.

You'll learn about:
- What happens in your body when you work out in a fasted state
- How eating protein before a workout can stabilize blood sugar
- The correlation between blood sugar, stress hormones, and inflammation
- Easy pre-workout food suggestions

Noted in the episode:
- @glucosegoddess on IG for blood sugar regulating tips

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