If you're looking for information on women's hormone health, how to support your menstrual cycle, and what you need to know for long term wellness--look no further. I'm Hormonal host, Bridget Walton, provides you with the information you need to get your hormones in balance so you can feel your best.
Bridget Walton, Functional Hormone Specialist & Menstrual Cycle Coach
Send us a textEarlier 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 otherConnect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentalsMindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlistMucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easyTempDrop Discount Code: 10% offCONNECT WITH BRIDGET LinkedIn | Instagram | Website Apply for 1:1 Coaching | Sign up for weekly tips via email
Send us a textThe 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 importantConnect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentalsMindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlistMucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easyTempDrop Discount Code: 10% off
Send us a textGetting 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. CONNECT WITH BRIDGET LinkedIn | Instagram | Website Apply for 1:1 Coaching | Sign up for weekly tips via email
Send us a textWe 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 issueCONNECT WITH BRIDGET LinkedIn | Instagram | Website Apply for 1:1 Coaching | Sign up for weekly tips via email
Send us a textPeriod 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 baselineCONNECT WITH BRIDGET LinkedIn | Instagram | Website Apply for 1:1 Coaching | Sign up for weekly tips via email
Send us a textPeriod 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 changesCONNECT WITH BRIDGET LinkedIn | Instagram | Website Apply for 1:1 Coaching | Sign up for weekly tips via email
Send us a textWe 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 tripsFuture 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.CONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textStill 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.Nixit Discount Code: 15% off your purchase• 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 connectionCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textWe 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 activitiesFREE RESOURCE DESIGNED FOR WOMEN IN SALESUnlocking Peak Performance: A Hormonal Guide for Women in Sales
Send us a textYour 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 periodsFREE RESOURCE DESIGNED FOR WOMEN IN SALESUnlocking Peak Performance: A Hormonal Guide for Women in Sales
Send us a textWe 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 levelsReferenced products:- Renude adaptogen drinks: click here or use code "hormonal" at checkout for a discount- LMNT electrolyte drink mix: click hereFREE RESOURCE DESIGNED FOR WOMEN IN SALESUnlocking Peak Performance: A Hormonal Guide for Women in Sales
Send us a textSupplements 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 guessingFREE RESOURCE DESIGNED FOR WOMEN IN SALESUnlocking Peak Performance: A Hormonal Guide for Women in Sales
Send us a textWe 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 resultsCymbiotika adaptogen supplement: Golden Mind packetsCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textPMS 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 productsCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textGet 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 bloatingCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textGet 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 bloatingAdaptogen option for supporting your body through stress: Cymbiotika's Golden EyeDigestive enzyme option: Pure EncapsulationsGuide to getting to the root cause of your bloating (free resource): Access the guide hereCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textToday 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 healthCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textFoundational 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 investigatingReferenced episodes:Cycle Syncing Series, Ep 6: A phase by phase break down | Ep. 45Cycle Syncing Series, Ep 4: Workshop to get clear on your phases | Ep. 437. Estrogen & Why It's Critical for Your Cyclical HealthCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textWe 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 cystsCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textFacial 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 approachesCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textUnpredictable 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 hormonesCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textUnpredictable 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 treatmentOther 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. 88Perimenopause: what to know about midlife's hormonal shift | Ep. 27Ep. 18. What is PCOS?CONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textCreating 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 travelingCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textWe 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 qualityCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textTravel 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 travelingCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textStress isn't just a mental burden—it's actively derailing your hormones and gut health, leading to unpredictable periods, constant bloating, and depleted energy levels.• Different types of stress affect your body: work pressure, chemical exposure, food sensitivities, sleep deprivation, blood sugar spikes, and intense workouts• High cortisol levels can prevent ovulation, disrupting your entire hormone cycle• Without ovulation, your body can't produce adequate progesterone, leading to PMS symptoms• Stress impairs gut health by reducing appetite, decreasing stomach acid production, and disrupting digestion• Poor digestion prevents proper hormone excretion, creating a cycle of estrogen dominance• Mitigate stress by identifying major stressors and creating a plan to address them• Avoid alcohol, reduce caffeine, and skip intense workouts during high-stress periods• Support your body with adaptogens like maca and reishi mushroom• Replenish electrolytes with pink Himalayan salt, lemon water, or mineral supplements• Consider magnesium glycinate specifically for hormone and mood support• Don't underestimate the stress-relieving power of social connection with friendsProducts/resources mentioned in the episode:AG1LMNTDigestive enzymesYuka HeadspaceActivationsInsight TimerCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textBlood sugar management is essential for hormonal health and overall well-being. We explore five focus areas to help regulate blood sugar, especially while on the go.• Identifying the impact of blood sugar on energy, mood, and hormonal balance • Practical snack suggestions for busy lifestyles • Tips for choosing healthier options at restaurants • Importance of sleep for stable blood sugar levels • Movement as a tool to manage stress and blood sugar Today I mentioned Cymbiotika's magnesium l-threonate pouches which can be supportive of quality sleep. They're my current magnesium go-to pouch. Use this link for 15% off your Cymbiotika purchase.CONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textThis episode dives into the essential role of blood sugar regulation in women's health. We explore how imbalances can lead to symptoms like fatigue, cravings, and irregular cycles, while providing practical solutions to stabilize your levels.• Understanding blood sugar's impact on hormones • The importance of glucose management for energy and clarity • Key signs of blood sugar imbalances • Four foundational strategies for blood sugar stabilization • The role of dietary changes and movement • Tips for monitoring and improving your blood sugar health CONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textThis episode explores essential nutrition strategies to support hormonal balance, particularly for those with busy travel schedules. Key insights include the importance of whole foods, prioritizing protein at breakfast, and tips for healthy eating while on the move.• Emphasizing the importance of a variety of whole foods • The role of protein in stabilizing blood sugar • Importance of relaxation during meals for better digestion • Suggestion to hit grocery stores after arriving at a destination • Focus on packing high-protein breakfasts like yogurt and granola • Suggested practice of drinking tea to maintain routine while traveling • Strategies for healthier airport food choices • Packing your own snacks to prevent poor food choices • Encouraging planning ahead for better food choicesCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textNutrition 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 habitsCONNECT WITH BRIDGET LinkedIn | Instagram | Website Book your free strategy call here | Sign up for weekly tips via email
Send us a textToday'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 healthThis 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. CONNECT WITH COACH LIVFreebie & websiteInstagramCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textToday'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 cycleCONNECT WITH COACH LIVFreebie & websiteInstagramCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis (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-awarenessCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textCyclical 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 cyclesCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis 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 AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comMEAL PREP TRAINING PROGRAMRegister here - 21-Day Meal Prep Training ProgramProgram starts Feb 3rdRegister by Feb 1stUse code "2025" to save $20.25JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis episode highlights the essentials of preconception and pregnancy care, emphasizing the beneficial role of midwives and doulas in creating a supportive birthing environment. Listeners learn about the importance of nutrition, holistic care, and the need for clear communication with healthcare providers to enhance their pregnancy experiences. • Overview of the historical role of midwives and current practices in the U.S. • Importance of nutrition and nutrient levels during and before pregnancy • Benefits of preconception care and regular lab testing • Holistic gynecology as a way to manage reproductive health • Role of doulas and midwives in supporting the birthing process • Exploration of alternative birthing options like water birth • How to build an effective support team for pregnancyBUY THE CYCLE BOOK & CONNECT WITH THE AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comMEAL PREP TRAINING PROGRAMRegister here - 21-Day Meal Prep Training ProgramProgram starts Feb 3rdRegister by Feb 1stUse code "2025" to save $20.25JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis episode emphasizes the importance of unlearning childhood lessons about sex and body image while cultivating compassion for ourselves. Bridget shares insights from her conversation with Laura Federico, exploring themes of curiosity, self-dialogue, connection with the body, and useful resources for deeper understanding.• Unlearning misconceptions about sex and body image • Importance of compassion in self-talk • Questioning the validity of negative thoughts • Body scans as a tool for reconnection • Resources for sexual health and body scans • Exploring the emotional side of hormones and desireResources referenced in episode:- Dr. Lori Brotto and her book, "Better Sex Through Mindfulness"- The book "Come As You Are" by Emily NagoskiBUY THE CYCLE BOOK & CONNECT WITH THE AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comMEAL PREP TRAINING PROGRAMRegister here - 21-Day Meal Prep Training ProgramProgram starts Feb 3rdRegister by Feb 1stUse code "2025" to save $20.25JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textIn this episode, we dive deep into the relationship between hormonal health and sexual desire, exploring how mental and emotional factors play crucial roles in our sexuality. We discuss the importance of cycle tracking, body connection, and the inevitable intersection of trauma and self-discovery. • Understanding psychotherapy and its role in sexual health • The barriers preventing clarity in sexual desires • Importance of self-compassion in body awareness • The impact of hormonal cycles on libido and desire • Recommendations for reconnecting with one's body • Cycle tracking as a tool for understanding sexuality Resources referenced in episode:- Dr. Lori Brotto and her book, "Better Sex Through Mindfulness"- The book "Come As You Are" by Emily NagoskiBUY THE CYCLE BOOK & CONNECT WITH THE AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comMEAL PREP TRAINING PROGRAMRegister here - 21-Day Meal Prep Training ProgramProgram starts Feb 3rdRegister by Feb 1stUse code "2025" to save $20.25JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textUnderstanding your menstrual cycle is key to enhancing your mental and physical well-being, and tracking it can reveal powerful insights about your body. This episode explores the benefits of cycle tracking, the importance of manual documentation, and the personal empowerment gained from observing your unique patterns. • Introduction to the cycle book and its authors • Importance of cycle tracking beyond just menstrual dates • Exploring mood changes and pleasure during different phases • Transitioning from app-based tracking to manual methods • Making daily tracking part of a self-care routine • Impacts of the luteal phase on mood and mindset • Using cycle tracking effectively for health discussions BUY THE CYCLE BOOK & CONNECT WITH THE AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comJOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textDiscover 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 providersBUY THE BOOK & CONNECT WITH THE AUTHORSwww.thecyclebook.comInstagram - @thecyclebookLaura Federico's website - laurafedericotherapy.comMorgan's website - morganmillermidwifery.comJOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis 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 toolsNixit - 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 TrainingStart date: Monday, February 3rdUse 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&AEnter for a chance to win the giveaway! Details:- USE THIS LINK to enter via IG post- Winner will get (3) coaching sessions with me + DirtFood Alkalizing Blend mix + matching set from C. Surf Co- Enter before Jan 13thThis giveaway is for you if your digestive discomfort and/or period problems are keeping you from feeling your best! JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis 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 journeyEnter for a chance to win the giveaway! Details:- USE THIS LINK to enter via IG post- Winner will get (3) coaching sessions with me + DirtFood Alkalizing Blend mix + matching set from C. Surf Co- Enter before Jan 13thThis giveaway is for you if your digestive discomfort and/or period problems are keeping you from feeling your best! JOIN THE MEAL PREP TRAINING PROGRAMRegister here (by Feb 2nd)Code "2025" for $20.25 off registrationStart date: Feb 3rdCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsite
Send us a textThis 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 insightsIf 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 KEIKOWork with her 1:1Instagram - @wellness_afterbreastcancerFreebie: Nutrition & Fitness Guide for Menopause WomenEnter for a chance to win the giveaway! Details:- USE THIS LINK to enter via my Instagram post (instructions in post)- Winner will get (3) coaching sessions with me + (1) DirtFood Alkalizing Blend mix- Winner to be announced on January 7thThis giveaway is for you if your digestive discomfort and/or period problems are keeping you from feeling your best! CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textThis 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 KEIKOWork with her 1:1Instagram - @wellness_afterbreastcancerFreebie: Nutrition & Fitness Guide for Menopause WomenCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textUnlock 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.CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textCurious 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. CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textToday, Bridget chats with neuromuscular massage therapist, Nicki Mercede. You'll learn about how we experience pain in the body and how discover the surprising ways that pain can present, as well as ways to address pain. If you have pain or cramping but aren't sure if it's strictly period-related, given that you have the pain throughout the month then this will be a good resource for you.Nicki's massage practice is located in San Diego. She practices craniosacral therapy, neuromuscular massage, and has a degree in medical massage. CONNECT WITH NICKIInstagram - @balancedbodywork.sd Website - www.massagebook.com/biz/nickimercedeCONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textEver 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.CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textToday 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 ROCHAAshley, founder of LadywellInstagram - @getladywellWebsite - www.getladywell.comPromo code for 20% off your Ladywell purchase: Bridget20CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textEver 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!CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
Send us a textIn 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. CONNECT WITH BRIDGET Email listInstagramBook a free consult callWebsiteSUPPORT THIS PODCASTBuy Me a CoffeeRate & review the podShare it with your BFF
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