Explorez tous les épisodes du podcast I'm Hormonal | Hormone balance, gut health & nutrition insights

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I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode explains how previous courses of antibiotics could be impacting your gut health even if it's been a decade since you last took them. Unpredictable periods, missing periods, and hormone imbalance for women are all influenced by gut health. Learn where to start if you want to support your gut health or if you're ready to dive in, book your introductory call to get your personalized plan.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway

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I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode walks you through what short menstrual cycles (25 days or less) and short periods (2 days or less) could be indicating about your hormone levels. You'll learn what's the most important question to find an answer to: are you actually ovulating? And you'll learn two methods to get more clarity on that answer so you can make the best next step to restore balance to your hormones. 

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode walks you through how I would start off our work together if you came to me for support with PMS, tender breasts, bloating, and acne. Sounds like you? You will have actionable takeaways to try and see how they support your easiest period, clearest skin, and smoothest digestion yet. 

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This mini episode reveals the 3 questions you should ask yourself before starting another supplement for your hormone balance or gut health. You'll also learn how to tweak your mindset to make successfully and regularly taking supplements something that you feel confident in.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This mini episode reveals the 3 biggest supplement mistakes that keep women stuck with irregular periods and bloating - even when they're spending hundreds on "hormone support." Learn why relying on supplements alone backfires, how to spot quality vs. junk products, and the 3 foundational supplements worth researching if you want to start somewhere strategic. Plus why your friend's miracle supplement might be making YOUR symptoms worse.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This mini episode gives you concrete ways to advocate for yourself when doctors dismiss your period or gut problems. Learn the specific questions to ask for comprehensive hormone testing (including progesterone timing), what tests can rule out underlying conditions, and how to request specialist referrals. Plus actionable tips for tracking your cycle and symptoms to come prepared with data that gets you taken seriously.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

👉 Get on the waitlist for the exclusive 90 minute live training! The first 20 people on the waitlist will be able to get free, personalized feedback on their health goals (must attend the webinar live). All attendees will be able to ask questions during Q&A time.

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode reveals why you're still googling fertility support at midnight instead of getting answers from healthcare providers. Learn why our medical system focuses on treating problems after they happen rather than optimizing wellness, plus the 3 foundational areas every woman should address first: stress management, digestive health, and gut microbiome balance.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 Ready to fix your hormones for good? Start at imhormonal.com/goals
👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

 👉 Ready to fix your hormones for good? Start at imhormonal.com/goals

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This mini episode gives you 4 simple swaps that require zero extra time but can dramatically improve irregular periods and gut health: the right supplements for your body, optimal workout timing, plant diversity hacks, and strategic meal prep. Perfect for busy women who want hormone balance without sacrificing their packed schedules.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
 👉 See real client transformations and results at imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

 👉 Ready to fix your hormones for good? Set up your free strategy call with Bridget at imhormonal.com/goals

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode tackles the biggest excuse keeping women stuck with hormone problems: "I don't have time." Learn how to reallocate just 60 minutes from social media scrolling into hormone-healing activities, plus 4 zero-time changes that support irregular periods, energy crashes, and gut health without adding anything to your schedule.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
 👉 See real client transformations and results at www.imhormonal.com

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

👉 Ready to fix your hormones for good? Apply for 1:1 coaching at imhormonal.com/goals

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

This episode explores the connection between gut health and fertility, irregular cycles and conception, ovulation problems, reproductive health, and how to improve cycle regularity naturally. Learn why your menstrual cycle length predicts fertility issues before you start trying to conceive.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

 👉 Ready to fix your hormones for good? Apply for 1:1 coaching at imhormonal.com/goals

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

Today's episode covers irregular menstrual cycles, short cycles, long cycles, ovulation problems, fertility issues, and how cycle length affects your ability to conceive. Learn the difference between normal period length and concerning cycle irregularities that could impact your reproductive health.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

I'm Bridget Walton, founder of I'm Hormonal and a Women’s Hormone Coach helping ambitious women ages 25-40 restore their hormone balance and get regular periods without restrictive dieting or guessing games.

If you listen to I'm Hormonal, you'll learn how to fix irregular periods, reduce bloating, and support your hormones through strategic nutrition -- doing it naturally, holistically, and without sacrificing any part of your busy lifestyle.

Ready to stop letting your hormone & gut challenges control your life? Let’s make sure 1:1 coaching is right for you. Book a free call at imhormonal.com/goals.

In today's episode:
👉 how my perfectionist client transformed her digestion in the first 2 weeks of working together 1:1
👉 why the 80% rule is where you should focus
👉 why cycle awareness is an important skill for perfectionists who want to improve their period and hormone health
👉 why the ROOTED Method works well for perfectionists

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

I'm Bridget Walton, founder of I'm Hormonal and a Women’s Hormone Coach helping ambitious women ages 25-40 restore their hormone balance and get regular periods without restrictive dieting or guessing games.

If you listen to I'm Hormonal, you'll learn how to fix irregular periods, reduce bloating, and support your hormones through strategic nutrition -- doing it naturally, holistically, and without sacrificing any part of your busy lifestyle.

Ready to stop letting your hormone & gut challenges control your life? Let’s make sure 1:1 coaching is right for you. Book a free call at imhormonal.com/goals.

In today's episode:
👉 why your perfectionism is keeping you from reaching your hormone goals
👉 3 ways perfectionism can backfire
👉 how a perfectionist's stress can impede hormone health
👉 3 starting points to begin restoring hormone balance

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway from today's episode
👉 See real client transformations and results at imhormonal.com
👉 Ready to fix your hormones for good? Apply for 1:1 coaching at imhormonal.com/goals

Support the show

CONNECT WITH BRIDGET

LinkedIn | Instagram | Website | www.imhormonal.com/apply

Claim Your Free Strategy Call | Sign up for weekly tips via email

Send us a text

Hi, I'm Bridget! Women's Hormone Coach, Functional Hormone Specialist, and the host and founder of I'm Hormonal. 

You're doing everything right - tracking macros, meal prepping, hitting the gym religiously. So why do you feel exhausted, bloated, and like your period has gone MIA? Here's the plot twist: the problem isn't what you're eating, it's how much you're NOT eating.

Most high-achieving women are unknowingly starving their hormone production. When you undereat, your body goes into survival mode - cortisol spikes, digestion shuts down, and period production gets put on the back burner. Your body literally can't afford to make a baby when it thinks you're in a famine.

In this episode, we're breaking down:

• Why your "clean" 1,200-calorie diet is actually sabotaging your hormones
• How undereating creates the perfect storm for PCOS symptoms and blood sugar chaos
• Why you need way more fat and protein than you think (and no, it won't make you gain weight)
• The simple 3-day tracking method I use with clients to uncover their eating patterns
• Real client stories of women who saw changes in their periods after just weeks of adjusting their nutrient intake

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The thought "I've already tried everything" is likely holding you back from seeing real progress with your hormone and gut health. By examining five foundational questions, you can refresh your perspective and identify what's actually preventing healing rather than continuing to apply band-aid solutions.

Ready to invest in your health? Apply for one-on-one hormone coaching at imhormonal.com/goals. 

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We explore the psychological trap of believing "I've tried everything" and how this mindset prevents many women from finding solutions to their hormone health issues. The 100-day follicle development cycle means many women don't give interventions enough time to work before abandoning them.

• Taking a step back to look at your health holistically rather than focusing on isolated interventions
• Understanding that consistently implementing changes is crucial for hormone health
• Recognizing that unpredictable periods often indicate inconsistent ovulation
• Identifying whether blood sugar regulation might be affecting your hormone balance 
• Exploring the possibility that gut health issues are causing symptoms like acne and bloating
• Considering how stress and inadequate nutrition affect hormone production
• Acknowledging that healing takes time and requires patience
• Recognizing your power to change health patterns through consistent action

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Our bodies often send signals that we misinterpret as a lack of discipline or willpower, when in fact they are important communications about hormonal needs and imbalances. In this episode, learn about what sugar cravings, desire to "overeat," a need to hit the snooze button, and doomscrolling could be telling you about your hormones. 

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Fighting hormone imbalance isn't about willpower or discipline – it's about understanding what your body truly needs and addressing the root causes disrupting your hormonal health. Willpower isn't always what's missing when you struggle to meet health goals.

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Fat is an essential building block for hormone health that many women mistakenly avoid. Understanding how to incorporate healthy fats can reduce PMS symptoms, restore missing periods, and help balance hormones naturally. Not sure where to start? Listen for easy ideas you can incorporate today.

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Dietary fats are essential building blocks for hormone production and can help with issues like missing periods, low energy, and intense cravings. This misunderstood nutrient plays a crucial role in hormone balance, blood sugar regulation, and overall reproductive health.

• Healthy fats are literally the building blocks of your hormones
• Excellent sources of healthy fats include avocados, fatty fish, nuts, seeds, olive oil, and avocado oil
• Fat-rich breakfasts help maintain stable blood sugar and reduce cravings throughout the day
• Practical ways to incorporate more fats: use full-fat dairy, cook with quality oils, add seeds to meals
• A fat-forward diet helps with satiety and reduces the need for constant snacking
• Even simple changes like choosing full-fat yogurt or adding avocado to meals can make a difference

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We explore practical ways to combat inflammation while traveling to protect your hormone health. Inflammation, especially during travel, can disrupt cortisol levels and bamboozle your sex hormones, leading to irregular cycles and increased PMS symptoms.

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Chronic inflammation could be the hidden factor disrupting your hormone balance and causing period problems, but understanding its signs and sources can help you restore easier cycles naturally.

• Inflammation is a prolonged inflammatory response characterized by an overactive immune system continuously releasing inflammatory compounds
• Signs of chronic inflammation include persistent pain, fatigue, insomnia, joint stiffness, skin problems, GI issues, mood disorders, and frequent illness
• Inflammation impacts three key hormones: cortisol (stress hormone), insulin (blood sugar regulation), and thyroid hormone
• When cortisol is high due to inflammation, your body may delay ovulation or not ovulate at all, leading to cycle irregularity and PMS
• Common causes include processed foods, sugar, alcohol, insufficient sleep, lack of exercise, environmental toxins, infections, and emotional stress
• Dietary changes like incorporating whole foods, colorful produce, and fatty fish rich in omega-3s can help reduce inflammation
• Regular movement, meditation, and quality sleep are foundational approaches to managing inflammation levels
• Adaptogenic supplements may provide additional support once the foundations are addressed

Save 15% on your Cymbiotika purchase

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Your hormonal symptoms like acne, bloating, PMS, and irregular periods are all interconnected rather than separate issues. Understanding the connections between these symptoms can help you identify underlying imbalances and address multiple concerns at once. In today's episode, Bridget responds to questions and DMs that she got this week. 

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Not your usual episode of I'm Hormonal today because today (June 24th) is when you can join me for a free class! Save your seat here. 

Stay tuned for your normal long-form episode on Thursday! Enjoy this story about me and how I got here in the meantime. Love you guys -- thanks for listening to the pod! - Bridget

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Earlier this week, Bridget interviewed Nat (@fertilityawarenessproject) about all things fertility awareness. This episode recaps Bridget's main takeaways from the conversation.

• Fertility awareness works even for those with irregular cycles like PCOS
• The method tracks three key indicators: cervical mucus, LH levels, and basal body temperature
• Rising estrogen before ovulation changes cervical mucus quality and quantity
• LH strips help predict when ovulation is about to occur
• Basal body temperature rises after ovulation due to progesterone production
• FAM differs from the rhythm method by using your body's specific signals, not calendar predictions
• Temperature can be tracked with devices like TempDrop or traditional oral thermometers
• Fertility awareness and cycle awareness complement each other

Connect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:

FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentals
Mindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlist
Mucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easy

TempDrop Discount Code: 10% off

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The Fertility Awareness Method (FAM) offers a science-backed approach to natural birth control that helps you understand your fertile window through tracking biological markers like basal body temperature and cervical mucus. Nat, a fertility awareness educator, explains how this method empowers women by providing deeper insights into their cycles and hormonal patterns.

• FAM is not the rhythm method or natural cycles, but rather tracks ovulation signs specifically
• Reliable ovulation signs include basal body temperature, cervical mucus, and sometimes LH tests
• Manual charting is preferred over predictive algorithmic apps
• Daily tracking takes only minutes but provides powerful insights about fertility status
• FAM works effectively even with irregular cycles or PCOS
• Ovulation can be confirmed through temperature shifts, making it possible to identify safe periods
• Cervical mucus observations don't require large amounts - subtle signs are equally important

Connect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:

FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentals
Mindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlist
Mucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easy

TempDrop Discount Code: 10% off

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Getting to the root cause of hormone imbalance doesn't require overwhelming changes or massive time investments. Small, targeted actions that address foundational aspects of hormone health can create powerful shifts in how you feel while fitting seamlessly into your busy schedule. Today we talk about some things you can do in 10-minutes or less to help support balanced hormones. 

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We explore why addressing hormone imbalances requires focusing on the underlying root cause rather than applying symptom-focused band-aids. Taking a foundational approach saves time, money, and frustration while creating lasting results for issues like PMS, irregular periods, and bloating.

• Root cause approach means fixing the actual problem (like repairing a roof leak) rather than managing symptoms
• Functional lab testing helps identify which specific body systems need support
• The same symptom (PMS, irregular periods, bloating) can have completely different causes in different people
• Track patterns and symptoms to gather data about your unique situation
• Addressing root causes isn't about willpower but about targeting the right issue

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Period pain doesn't have to be your monthly reality despite what society has normalized. Most clients see significant improvements within 30-90 days by making specific diet, nutrition, and lifestyle changes.

• Understanding the difference between normal prostaglandin-related pain and problematic symptoms
• Recognizing how inflammation, infection, and allergies can worsen period pain
• Distinguishing between typical cramping and symptoms of endometriosis/adenomyosis
• Identifying other potential causes including pelvic floor issues and ovarian cysts
• Minimizing processed food, sugar, and alcohol to reduce inflammation
• Supporting your liver with cruciferous vegetables and quality supplements
• Avoiding cow dairy for at least four weeks to test its impact
• Consider magnesium glycinate and zinc supplements for short term relief
• Tracking your consumption patterns without judgment to establish a baseline

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Period pain isn't a normal part of womanhood that we should accept and endure. Up to 71% of women report having period pain, with 45% saying it impacts their daily activities and 30% needing to take days off work.

• Prostaglandins cause normal period cramps by triggering uterine contractions to shed the endometrial lining
• Inflammation from diet, stress, digestive issues or infections can significantly worsen period pain
• Histamine reactions from allergies can increase uterine contractions and nerve sensitivity
• Endometriosis and adenomyosis involve abnormal growth of endometrial tissue and require specific treatment approaches
• Most clients see improvements in their very first cycle after implementing these changes

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We explore the five key factors beyond hormone imbalance that can cause vaginal irritation, infection, and microbiome disruptions that many women experience without clear explanations. This mini-episode provides practical detection strategies and solutions for identifying your specific triggers, with special focus on maintaining vaginal health while traveling.

• Blood sugar spikes provide food for yeast and other microbes, especially when consuming sugar without protein, fiber or fat
• Gut health imbalances and antibiotic use disturb both digestive and vaginal microbiomes
• Estrogen levels affect glycogen availability and infection susceptibility when too high or too low
• Vaginal pH can be disrupted by menstrual products, soaps, fragrances, menstrual blood, and semen
• Compromised immune function from stress or illness decreases your body's ability to maintain microbiome balance
• Choose breathable cotton underwear and appropriate menstrual products when traveling
• Plan ahead for proper sleep, hydration, and nutrition when traveling to maintain immune function
• Prepare protein and fat-forward snacks to stabilize blood sugar during trips

Future you is going to love yourself for planning ahead, and you will feel so much better throughout the day, energy-wise, plus hopefully you won't have as much irritation.

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Still wondering how your hormones influence potential infections, and how you can get to the bottom of it all? Vaginal health is influenced by multiple factors beyond hormones, including blood sugar, gut health, estrogen levels, vaginal pH, and immune function. Understanding these connections can help address and prevent recurrent infections or irritations.

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• Blood sugar spikes provide food for yeast, making glucose stabilization key for preventing infections
• Gut microbiome health mirrors vaginal microbiome health, making digestive issues important to address
• Antibiotics can wipe out beneficial bacteria along with harmful ones, creating imbalances
• Both high and low estrogen can increase infection risk through different mechanisms
• Vaginal pH can be disrupted by menstrual blood, certain products, and sexual activities
• Menstrual products and synthetic underwear can cause irritation and micro-tears
• Stress compromises immune function, making infections more likely
• Most immune function is housed in the digestive system, creating another gut-vaginal connection

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We explore how women in sales can align work activities with their menstrual cycle phases to maximize productivity and success. This mini-episode breaks down specific strategies for leveraging hormonal patterns throughout the month to feel more naturally aligned with different sales tasks and professional responsibilities.

Grab your free guide "Unlock Peak Performance: A Guide to Hormone Health for Women in Sales" here, so you can work with your hormones for more productive work days.

• Menstrual phase: Best for reflection, reviewing previous performance, setting goals, and planning travel 
• Follicular phase: Ideal for creative problem-solving, reaching out to new clients, and leading team calls as estrogen increases social energy
• Ovulatory phase: Peak time for pitching, closing deals, conducting interviews, and especially negotiating compensation
• Luteal phase: Perfect for detail work like revising proposals and wrapping up projects as progesterone rises
• Cycle syncing works best with already-balanced hormones but can help anyone become more attuned to their natural energy patterns
• Consider marking expected ovulation and period dates on your calendar to better plan important work activities

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Your menstrual cycle can be your secret weapon for peak professional performance when you understand how to align your workflow with your changing hormones throughout the month. By recognizing the unique strengths of each cycle phase, you can strategically schedule tasks, meetings, and presentations to match your natural energy levels and cognitive abilities.

Grab the free guide so you can successfully implement these tips and find out how to experience better energy at work, so you can finally work with your hormones instead of against them. Unlock Peak Performance: A Hormone Health Guide for Women in Sales

• Menstrual phase (period days) is ideal for reflection, reviewing performance, and setting new goals
• Follicular phase (post-period to pre-ovulation) brings creative energy perfect for brainstorming and starting new projects
• Ovulatory phase provides peak confidence and communication skills—schedule important presentations and negotiations here
• Luteal phase enhances attention to detail, making it perfect for administrative tasks and completing projects
• Tracking your cycle with calendar reminders helps you anticipate energy levels and plan your work schedule accordingly
• Negotiating your salary or raise during your ovulatory phase takes advantage of your natural confidence and communication skills
• Strategic planning around your cycle works best when you have relatively regular periods

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We explore how to get essential nutrients from food and lifestyle changes rather than expensive supplements. This mini episode dives into practical alternatives that can be equally or more effective than bottled supplements.

• Incorporate adaptogens into your daily routine through adaptogen coffee blends or powders added to energy balls
• Support your stress response with free breathwork videos, decaf coffee, or mocktails instead of alcohol
• Add electrolytes through morning warm water with sea salt and lemon or targeted drink mixes
• Prioritize fatty fish in your weekly grocery shopping to get omega-3s naturally
• Use turmeric in golden milk lattes or curry dishes to fight inflammation
• Move your body regularly and get adequate sleep to maintain ideal inflammation levels

Referenced products:

- Renude adaptogen drinks: click here or use code "hormonal" at checkout for a discount

- LMNT electrolyte drink mix: click here

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Supplements are an important tool in today's world where our food has fewer nutrients than in the past, but taking them without understanding why or choosing low-quality brands can waste money and potentially harm health. We explore the top three mistakes people make with supplements and how to choose products that genuinely support your body's needs.

• Mistake #1: Relying on supplements instead of focusing on a nutrient-dense diet and lifestyle changes
• Mistake #2: Buying supplements without checking brand credibility – 4 out of 5 supplements from major retailers don't contain the herbs listed on labels
• Mistake #3: Taking supplements without a clear reason or understanding if they're actually helping
• Look for third-party certifications like NSF, GMP, ISO, or IFOS (for fish oil) when purchasing supplements
• Consider working with a practitioner who can help identify what supplements will specifically support your needs
• Use lab testing to make data-backed decisions about supplementation rather than guessing

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We dive deep into how workplace factors might be worsening your PMS symptoms and offer practical solutions for busy professionals to reclaim their full month and eliminate that "caution tape" week.

• PMS symptoms like bloating, anxiety, headaches, and mood swings typically occur the week before your period and should alleviate shortly after it begins
• Work-related stress (both mental and physical) can significantly exacerbate PMS symptoms through hormonal disruption
• Daily bowel movements are critical for eliminating estrogen metabolites - when traveling, prioritize hydration and fiber intake
• Planning meals ahead when traveling for work is essential - avoid relying on processed foods and continental breakfasts
• Adaptogens like reishi, ashwagandha and rhodiola can help support your body's stress response, especially during work travel
• Creating a specific action plan and following it consistently is key - give changes at least three months to show results

Cymbiotika adaptogen supplement: Golden Mind packets

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PMS is not an inevitable part of womanhood but rather a signal that your hormone balance is off. Understanding the relationship between estrogen dominance and progesterone insufficiency gives us the power to address these symptoms and support our bodies for smoother menstrual cycles.

• PMS specifically refers to symptoms occurring 7-10 days before your period starts, not during your period
• The root cause is typically an imbalance between estrogen and progesterone in the second half of your cycle
• Ovulation quality directly impacts progesterone production - if you're not ovulating, you won't produce adequate progesterone
• Liver health significantly affects estrogen processing and elimination
• Alcohol and caffeine consumption can burden the liver and worsen PMS symptoms
• Constipation can cause estrogen to be reabsorbed rather than eliminated
• Stress, histamine responses, and endocrine-disrupting chemicals in everyday products can disrupt hormone balance
• Regular sauna sessions help eliminate estrogen through sweat
• Cruciferous vegetables support liver detoxification pathways
• Try avoiding alcohol and reducing caffeine in the second half of your cycle
• Consider using apps like Yuka or ThinkDirty to identify hormone-disrupting chemicals in your products

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Get the resource that accompanies this episode! Click here to download.

We tackle the frustrating issue of persistent bloating with five practical strategies you can implement immediately, while emphasizing the importance of addressing root causes for lasting relief.

• Digestive enzymes as a helpful supplement, especially when traveling or eating foods outside your normal diet
• Apple cider vinegar before meals to boost stomach acid and improve digestion
• The critical importance of thoroughly chewing your food to support digestive processes
• Choosing lower-sugar options to reduce inflammation and avoid feeding harmful gut bacteria
• Creating dedicated, distraction-free time for eating rather than multitasking through meals
• Using a future-self mindset when making health decisions that affect bloating

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Get the resource that accompanies this episode! Click here to download.

Bloating isn't a necessary evil that women must endure due to stress, busyness, or menstruation. We break down the real causes and practical solutions so you can finally address this uncomfortable issue and move on with your life.

• Bloating stems from swallowed air, gas in your digestive tract, or fluid retention
• Hormonal fluctuations before your period naturally cause mild bloating, but excessive bloating may indicate imbalance
• Chronic stress impairs digestive function by reducing necessary stomach acid and enzymes
• Common food triggers include gluten, dairy, raw vegetables, sugar, alcohol, and lectin-containing foods
• Tracking your symptoms is essential for identifying your unique bloating triggers
• Sit down and eat slowly to support proper digestion and adequate stomach acid production
• Try incorporating apple cider vinegar before meals to support digestion
• Digestive enzymes can provide relief while you work on addressing root causes
• Reducing processed foods, alcohol and sugar decreases inflammation that contributes to bloating

Adaptogen option for supporting your body through stress: Cymbiotika's Golden Eye

Digestive enzyme option: Pure Encapsulations

Guide to getting to the root cause of your bloating (free resource): Access the guide here

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Today we debunk five common hormone myths to help you understand what's truly normal for your menstrual cycles and what symptoms might indicate hormonal imbalances.

• Your cycle doesn't have to be exactly 28 days—anything from 21-35 days is considered normal
• Not everyone ovulates on day 14—ovulation timing varies widely among individuals
• Signs of approaching ovulation include increased, stretchier cervical fluid and a temperature rise after ovulation
• Pregnancy can only occur during your fertile window (5-6 days before ovulation), not anytime in your cycle
• Severe period pain that disrupts daily activities isn't normal and warrants investigation
• Extreme mood swings that impact relationships or productivity may indicate hormonal imbalances
• Understanding your unique cycle patterns gives you more control over your hormonal health

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Foundational knowledge about your menstrual cycle is essential before you can effectively address hormone imbalances causing problematic symptoms. Understanding the key hormones at play during different phases helps you recognize patterns and identify potential imbalances affecting your health.

• Five important hormones regulate your menstrual cycle: estrogen, progesterone, testosterone, luteinizing hormone, and follicle stimulating hormone
• Your "cycle" refers to the entire month from day one of your period to the day before your next period starts
• The cycle divides into two halves with ovulation as the midpoint – estrogen dominates before ovulation, progesterone after
• For more detail, think of four phases: menstrual, follicular, ovulatory, and luteal phases each with distinct hormone patterns
• Cycles naturally change as you age, especially during your 40s when progesterone decreases and later when estrogen fluctuates
• Red flags include periods shorter than 2 days or longer than 7 days, cycles under 21 or over 35 days, inconsistent cycle lengths
• PMS and period pain are common but not normal – they indicate hormone imbalances worth investigating

Referenced episodes:

• Cycle Syncing Series, Ep 6: A phase by phase break down | Ep. 45
• Cycle Syncing Series, Ep 4: Workshop to get clear on your phases | Ep. 43
• 7. Estrogen & Why It's Critical for Your Cyclical Health

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We dive into five key signs of high testosterone in women, exploring how hormonal imbalances manifest in the body and what each symptom might reveal about your health. This mini-episode offers practical insights to help you decode your body's hormonal signals and understand when testosterone might be playing a role in your symptoms.

• Facial hair growth, especially coarse chin hairs, often indicates elevated testosterone or androgen levels
• Jawline and chin acne can be connected to hormones due to higher concentration of androgen receptors in these areas
• Midsection weight retention may signal higher androgens, particularly during perimenopause or menopause
• Irregular cycles or fertility challenges can result from testosterone's impact on follicle development and ovulation
• PCOS typically requires two of three criteria: irregular cycles, high androgens, or ovarian cysts

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Facial hair growth in women isn't random but a sign of hormone imbalance that should be addressed at its root cause to prevent worsening over time. 

• Facial hair often indicates high androgens (testosterone, DHT) which can cause irregular periods, acne, and scalp hair thinning
• Contributing factors include genetics, stress, diet, medications, PCOS, and insulin resistance 
• Androgens and insulin resistance create a problematic cycle that reinforces each other
• Balanced meals, strength training, and reduced sugar intake can help break this cycle
• Consider supplements including inositol, zinc, magnesium, and spearmint tea
• Understanding your personal hormone picture is crucial before starting any supplement regimen
• Exercise, stress reduction, and blood sugar regulation are universally beneficial approaches

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Unpredictable cycles can severely impact your schedule, quality of life, and family planning goals. Today we explore how proper nourishment during busy workdays can support hormonal balance and help regulate your cycle.

• Recap of three common causes of irregular periods: stress, perimenopause, and PCOS
• Additional factors include elevated prolactin levels and medication effects
• Many women are unknowingly undernourished, creating hormonal stress
• Chia pudding cups provide excellent protein, fiber, and versatility for meal prep
• Protein-forward smoothies with minimal sugar help maintain stable blood sugar
• Trail mix with nuts and seeds offers portable nutrition without sugar crashes
• Quality protein/superfood bars provide sustained energy during busy days
• Fat-forward options like guacamole offer satiating nutrition on-the-go
• Creating habits around proper eating prevents the stress of day-long fasting
• Regular nourishment helps prevent blood sugar spikes that impact mood and hormones

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Unpredictable periods signal potential hormone imbalances that can impact everything from mood to fertility and energy levels. This comprehensive guide walks through the three most common causes of irregular cycles and helps you determine where to start addressing your specific situation.

• Irregular periods defined as cycles varying by more than four days from one cycle to the next
• Stress as a primary cause through elevated cortisol levels that disrupt hormone communication
• Physical stressors like intense exercise, under-eating, or even morning caffeine can impact cycle regularity
• Perimenopause typically begins in your 40s with lengthening cycles first, then more erratic patterns
• PCOS affects 6-13% of reproductive-age women with up to 70% going undiagnosed
• Insulin resistance, post-birth control adjustment, inflammation and adrenal issues can all drive PCOS
• High prolactin levels and thyroid dysfunction can also cause cycle irregularities
• Understanding your root cause is essential for effective treatment

Other episodes referenced in this episode that will give you a deeper dive:

• Stress's Impact on Your Period & Energy: Why You Should Take Stress Seriously | Ep. 88
• Perimenopause: what to know about midlife's hormonal shift | Ep. 27
• Ep. 18. What is PCOS?

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Creating a consistent bedtime routine is essential for hormonal balance, especially when traveling or dealing with busy schedules. This mini-episode provides a step-by-step guide to building a nighttime ritual that grounds you and supports quality sleep no matter where you are.

• Reflect on your current routine and identify what works and what needs improvement
• Use technology strategically by setting up wind-down reminders and sleep mode on your phone
• Share your sleep goals with partners or roommates for better accountability
• Incorporate calming activities like stretching, tea, or skincare into your wind-down period
• Journal briefly to document tomorrow's priorities and meal plans
• Create three versions of your routine: dream version, realistic version, and bare minimum
• Consider writing your minimal routine on an index card to keep in your toiletry bag while traveling

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We uncover the critical connections between sleep deprivation and hormone imbalances, revealing why inadequate rest might be sabotaging your health. Through practical guidance on optimizing your sleep environment and habits, we provide actionable steps to improve your hormonal balance and overall wellbeing.

• Cortisol and melatonin work in opposition—when cortisol is high, melatonin is low and vice versa
• Morning sunlight exposure helps regulate your circadian rhythm and signals proper hormone production
• Caffeine blocks adenosine receptors, temporarily masking sleep pressure but potentially disrupting sleep quality
• Poor sleep affects hunger hormones (leptin and ghrelin), increasing appetite and decreasing satiation
• Sleep requirements may increase during luteal phase and menstruation due to progesterone's effects
• Consider limiting food intake 3-4 hours before bedtime to prevent blood sugar crashes during sleep
• Simple interventions like reducing blue light exposure, lowering bedroom temperature, and using an eye mask can significantly improve sleep quality

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Travel doesn't have to derail your hormonal health and stress levels. We explore three practical strategies to stay balanced while on the road, helping you maintain your hormonal equilibrium no matter where your journey takes you.

• Pack digestive enzymes to support your system when eating out or consuming foods you normally avoid
• Bring a multivitamin or adaptogenic supplement to counteract travel stress
• Include electrolytes to combat dehydration during travel days
• Pack clean personal care products to avoid hormone-disrupting chemicals
• Establish a consistent morning and evening routine that feels grounding
• Exercise early, meditate briefly, and maintain familiar rituals to reduce stress
• Prioritize quality sleep by booking flights at appropriate times
• Use eye masks and consider melatonin for adjusting to new time zones
• Set boundaries around work commitments to protect your rest
• Focus on the most urgent tasks when managing work while traveling

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