June 12, 2025 • 11 mins
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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Episode Transcript
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Speaker 1 (00:00):
Hey friend, thanks for hanging out with me on this
Thursday for episode 111 of I'mHormonal.
I'm your host, bridget Walton,and on Tuesday, earlier this
week, I talked to you all aboutthe importance of getting to the
root cause of whatever is goingon with your hormones, whatever
is going on with your gut.
Check that out if you haven'talready.
(00:22):
But what I want to talk aboutin this episode today is like
the more approachable side ofgetting to the root cause.
Sometimes, I'm fully aware,when we talk about getting to
the root cause, it's like oh, oh, my gosh, bridget, that feels
very like acute, that feels kindof heavy.
We have to figure out how do Isupport my liver, how do I
(00:45):
support my blood sugar?
Whatever it is for you, andthat's why today I want to talk
about some of the easy things,like the way that this can look
in real life, so that addressingthe root cause of your hormone
balance is not something thatseems daunting or like too much.
So what I'm going to runthrough with you today are three
(01:07):
things that you can do for yourhormone balance in less than 10
minutes.
We're going to keep it superactionable, super easy and
digestible for you pun intended.
So we'll get there in just asecond.
Before we jump in, I want tosay welcome to all of you again,
especially if today is yourfirst time listening Again.
(01:28):
My name is Bridget, I'm awomen's hormone coach, and my
jam is sharing with you all whatI know about hormones, about
hormone balance, about what youcan make, of what your body is
trying to tell you.
I think it is beyond importantto understand what's going on in
our bodies and what can we doabout it, and I think that you
(01:50):
deserve more and betterinformation, access to that
information so you can take theright steps that best support
your health.
This is something that Icertainly wish that I had.
I don't know about what, nineyears ago, when I was starting
to deal with some gut problemsthat ended up resulting in super
(02:11):
itchy vagina that resulted in alot of bloating that then
snowballed into PMS and just notfeeling so hot.
So, anyway, feeling so hot, soanyway.
That's how we got to where weare now.
Thanks for joining me.
(02:34):
Okay, so let's refocus on thesethree things that you can do to
support your hormone balance inless than 10 minutes, and the
way that we'll walk throughthese recommendations is really
by looking at.
Okay, what is the foundation?
What is this?
What's this domino that's goingto be able to knock over the
other domino, which really setsoff this chain reaction?
And that's how we'll go throughthese three.
(02:55):
So recommendation number onefor you this this is a couple of
things you can focus on to helpsupport this foundation of
optimizing your nutrition andsupporting stable blood sugar
levels.
So the first thing this issomething that I do most weeks
(03:16):
to make my life easier is I boilsome damn eggs at the beginning
of the week so that I know mymornings are set up for success.
I know I'm going to have myhard-boiled eggs.
I like to have my little saladwith it.
If you've been here for aminute, you've probably heard me
blab about my favoritebreakfast salad with a bunch of
seeds.
(03:36):
But regardless, on Sundays orwhatever day best suits you,
setting aside literally 10minutes to hard boil eggs can
make blood sugar up for success.
And why are these foundational?
(04:07):
Well, because whatever is goingon with your nutrition and with
your blood sugar, that'scertainly going to impact your
hormone balance.
Because when your blood sugaris cray cray, that can often
make your period be cray crayand yes, I do think that's the
technical term that you wouldsee in the textbook cray cray.
One other thought for you,though.
(04:28):
If you're like yeah, I don'tknow, that's just not how my
calendar works well, in lessthan 10 minutes you can also go
ahead and set up a meal deliveryservice.
Sometimes I mean, I haven'tdone a meal delivery service
myself in a couple of years, butif you are consistently like no
matter what you try not beingable to make the time or not
(04:53):
interested in making the time toget solid, well-rounded,
nourishing meals together, thereare services out there who can
help you with that.
So take advantage of them.
Right, if you're here inSouthern California, near me,
there's Chio.
Right, they're a clean company,or I should say they make food.
(05:15):
They create these delicious,tasty meals for you in a way
that also is supportive of yourhormone balance.
They have some selections, too,for pregnant and postpartum
gals.
So just one shout out for Chio.
I have a coupon code for you inthe show notes if you want to
check them out.
But TLDR less than 10 minutessupport some of these
(05:37):
foundational aspects of yourhormone balance, like supporting
stable blood sugar levels,getting into the nutrients that
you need by either boiling somedang eggs so you have an easy
morning, or order some mealsthat can make that just even
that much quicker for you.
Now the next area that I want tofocus on are a couple of
(05:59):
recommendations that can help tosupport your stress levels and
your digestion.
Again, stress and digestion aretwo foundational areas for your
health.
The first thought that I havefor you is to chew thoroughly.
Right, if you've listened tothe pod before, you've heard
this one.
But chewing thoroughly takesalmost no time.
(06:19):
Let's call it two extra minutesper your meal, but it's so
important because that's thefirst step where your saliva is
really being produced.
It's providing those enzymesthat your food needs in order to
be broken down, and that isjust setting up the whole
digestive process to go offwithout a hitch.
So, chewing thoroughly, it willtake less than 10 minutes.
(06:42):
Your body will thank you.
Another idea that takes just onesecond would be to make
yourself a little pre-meal bevof apple cider vinegar in
sparkling water.
Right, we don't have to becrazy, but personally I think
it's a pretty tasty combo, comrather, you don't like, need
(07:04):
something fresh.
You might have these things onhand, and apple cider vinegar is
going to be supportive of yourblood sugar.
I know we're talking aboutstress and digestion, but your
blood sugar ties into bothstress, and the apple cider
vinegar is going to support yourstomach acid levels, which
supports your digestion.
(07:25):
So this is one quick thing thatyou can do.
Third one this is kind of likea freebie.
You know, this is like themiddle spot on a bingo card,
because what you can do in 10minutes or less is, instead of
scrolling on your phone and I'mguilty of this too, but I wish
that more often instead ofscrolling on Instagram, I would
(07:46):
just take 10 minutes to donothing.
That's what's going to behelpful for my stress levels and
when my stress levels are lower, that's going to support my
digestion your digestion.
It's such an easy switch thatour human brains don't
automatically think of becauseof you know the way that they
make social media, so we'll keepon looking at it.
(08:08):
But if you can manage toaccommodate this one like, none
of these things are rocketscience, it's just we need a
little nudge sometimes.
Hopefully, this is that nudgefor you to make just a slight,
short, quick change to yourhabits.
That's going to help you feelbetter.
Okay, moving on to categorynumber three for things that you
(08:30):
can do to support your hormonebalance.
Here we're going to be lookingat a couple things that fall
under this stress and sleepcategory, right?
Because when we're thinking ofsleep, that really is dependent
upon what's going on with yourcortisol levels, your circadian
rhythm.
So my first sub recommendationfor you here is to take a lap
(08:50):
around the block in the morning.
Just get out in the sun for 10minutes, because that's going to
help through the sunlight,getting into into your eyeballs,
into your brain, right, that'sgoing to help reaffirm to your
body.
Hey, girl, it's that time ofday we need to be cranking out
the cortisol in a good way,right, we need cortisol to have
(09:11):
energy and then at the end ofthe day you will be in a better
spot for your body, for yourbrain, to wind that cortisol
production down.
So in the morning, spend 10minutes getting some steps in,
or kicking some steps in, as myboyfriend likes to say, around
the block.
Second thought this would takeway less than 10 minutes.
(09:34):
But if you are somebody whoworks in an office or otherwise,
you're out and about runningsome chores, just park on the
far side of the parking lot andthen walk on in.
This is for kind of the samepurpose, right?
Maybe you aren't able, or maybeyou don't live in an area where
you really want to take a10-minute walk, but like the
(09:57):
least effort, still convenientoption for you then could be to
just park further away.
Get a couple more steps in,move your body, get that
sunshine into your eyeballs, andthat's going to be helpful for
you and help you feeling goodthroughout the day.
As an addendum to that, justremember that you can always
open your windows up on yourdrive in the morning too,
(10:20):
because having that againsunshine in your eyeballs,
you're like Bridget, we get it.
But I can't emphasize thisenough, especially as somebody
who's guilty of being insidelike a lot of the day.
Right, I try to get outside asmuch as I can, but I'm inside.
The sun is being filteredthrough these windows that are
blocking some of the light, andso sunshine, sunshine, sunshine
(10:43):
that's what's going to helpsupport your stress levels and
support your circadian rhythm.
So that's all I've got for youtoday.
I hope that that was just likea little nudge that you needed,
the little reminder that, hey,you don't have to make huge
changes to address the rootcause of what's going on.
It can be small changes thattake less than 10 minutes.
(11:06):
They just need to be targetedto what your body needs.
So thanks so much for listening.
I'll see you on the next one.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
automatically in your feed, nowork needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
(11:29):
I share with you here is foreducational purposes only, and
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
my offer for a free strategycall.
You can find these links andmore in the show notes.
Hey friend, thanks for hanging out with me on this
Thursday for episode 111 of I'mHormonal.
I'm your host, bridget Walton,and on Tuesday, earlier this
week, I talked to you all aboutthe importance of getting to the
root cause of whatever is goingon with your hormones, whatever
is going on with your gut.
Check that out if you haven'talready.
(00:22):
But what I want to talk aboutin this episode today is like
the more approachable side ofgetting to the root cause.
Sometimes, I'm fully aware,when we talk about getting to
the root cause, it's like oh, oh, my gosh, bridget, that feels
very like acute, that feels kindof heavy.
We have to figure out how do Isupport my liver, how do I
(00:45):
support my blood sugar?
Whatever it is for you, andthat's why today I want to talk
about some of the easy things,like the way that this can look
in real life, so that addressingthe root cause of your hormone
balance is not something thatseems daunting or like too much.
So what I'm going to runthrough with you today are three
(01:07):
things that you can do for yourhormone balance in less than 10
minutes.
We're going to keep it superactionable, super easy and
digestible for you pun intended.
So we'll get there in just asecond.
Before we jump in, I want tosay welcome to all of you again,
especially if today is yourfirst time listening Again.
(01:28):
My name is Bridget, I'm awomen's hormone coach, and my
jam is sharing with you all whatI know about hormones, about
hormone balance, about what youcan make, of what your body is
trying to tell you.
I think it is beyond importantto understand what's going on in
our bodies and what can we doabout it, and I think that you
(01:50):
deserve more and betterinformation, access to that
information so you can take theright steps that best support
your health.
This is something that Icertainly wish that I had.
I don't know about what, nineyears ago, when I was starting
to deal with some gut problemsthat ended up resulting in super
(02:11):
itchy vagina that resulted in alot of bloating that then
snowballed into PMS and just notfeeling so hot.
So, anyway, feeling so hot, soanyway.
That's how we got to where weare now.
Thanks for joining me.
(02:34):
Okay, so let's refocus on thesethree things that you can do to
support your hormone balance inless than 10 minutes, and the
way that we'll walk throughthese recommendations is really
by looking at.
Okay, what is the foundation?
What is this?
What's this domino that's goingto be able to knock over the
other domino, which really setsoff this chain reaction?
And that's how we'll go throughthese three.
(02:55):
So recommendation number onefor you this this is a couple of
things you can focus on to helpsupport this foundation of
optimizing your nutrition andsupporting stable blood sugar
levels.
So the first thing this issomething that I do most weeks
(03:16):
to make my life easier is I boilsome damn eggs at the beginning
of the week so that I know mymornings are set up for success.
I know I'm going to have myhard-boiled eggs.
I like to have my little saladwith it.
If you've been here for aminute, you've probably heard me
blab about my favoritebreakfast salad with a bunch of
seeds.
(03:36):
But regardless, on Sundays orwhatever day best suits you,
setting aside literally 10minutes to hard boil eggs can
make blood sugar up for success.
And why are these foundational?
(04:07):
Well, because whatever is goingon with your nutrition and with
your blood sugar, that'scertainly going to impact your
hormone balance.
Because when your blood sugaris cray cray, that can often
make your period be cray crayand yes, I do think that's the
technical term that you wouldsee in the textbook cray cray.
One other thought for you,though.
(04:28):
If you're like yeah, I don'tknow, that's just not how my
calendar works well, in lessthan 10 minutes you can also go
ahead and set up a meal deliveryservice.
Sometimes I mean, I haven'tdone a meal delivery service
myself in a couple of years, butif you are consistently like no
matter what you try not beingable to make the time or not
(04:53):
interested in making the time toget solid, well-rounded,
nourishing meals together, thereare services out there who can
help you with that.
So take advantage of them.
Right, if you're here inSouthern California, near me,
there's Chio.
Right, they're a clean company,or I should say they make food.
(05:15):
They create these delicious,tasty meals for you in a way
that also is supportive of yourhormone balance.
They have some selections, too,for pregnant and postpartum
gals.
So just one shout out for Chio.
I have a coupon code for you inthe show notes if you want to
check them out.
But TLDR less than 10 minutessupport some of these
(05:37):
foundational aspects of yourhormone balance, like supporting
stable blood sugar levels,getting into the nutrients that
you need by either boiling somedang eggs so you have an easy
morning, or order some mealsthat can make that just even
that much quicker for you.
Now the next area that I want tofocus on are a couple of
(05:59):
recommendations that can help tosupport your stress levels and
your digestion.
Again, stress and digestion aretwo foundational areas for your
health.
The first thought that I havefor you is to chew thoroughly.
Right, if you've listened tothe pod before, you've heard
this one.
But chewing thoroughly takesalmost no time.
(06:19):
Let's call it two extra minutesper your meal, but it's so
important because that's thefirst step where your saliva is
really being produced.
It's providing those enzymesthat your food needs in order to
be broken down, and that isjust setting up the whole
digestive process to go offwithout a hitch.
So, chewing thoroughly, it willtake less than 10 minutes.
(06:42):
Your body will thank you.
Another idea that takes just onesecond would be to make
yourself a little pre-meal bevof apple cider vinegar in
sparkling water.
Right, we don't have to becrazy, but personally I think
it's a pretty tasty combo, comrather, you don't like, need
(07:04):
something fresh.
You might have these things onhand, and apple cider vinegar is
going to be supportive of yourblood sugar.
I know we're talking aboutstress and digestion, but your
blood sugar ties into bothstress, and the apple cider
vinegar is going to support yourstomach acid levels, which
supports your digestion.
(07:25):
So this is one quick thing thatyou can do.
Third one this is kind of likea freebie.
You know, this is like themiddle spot on a bingo card,
because what you can do in 10minutes or less is, instead of
scrolling on your phone and I'mguilty of this too, but I wish
that more often instead ofscrolling on Instagram, I would
(07:46):
just take 10 minutes to donothing.
That's what's going to behelpful for my stress levels and
when my stress levels are lower, that's going to support my
digestion your digestion.
It's such an easy switch thatour human brains don't
automatically think of becauseof you know the way that they
make social media, so we'll keepon looking at it.
(08:08):
But if you can manage toaccommodate this one like, none
of these things are rocketscience, it's just we need a
little nudge sometimes.
Hopefully, this is that nudgefor you to make just a slight,
short, quick change to yourhabits.
That's going to help you feelbetter.
Okay, moving on to categorynumber three for things that you
(08:30):
can do to support your hormonebalance.
Here we're going to be lookingat a couple things that fall
under this stress and sleepcategory, right?
Because when we're thinking ofsleep, that really is dependent
upon what's going on with yourcortisol levels, your circadian
rhythm.
So my first sub recommendationfor you here is to take a lap
(08:50):
around the block in the morning.
Just get out in the sun for 10minutes, because that's going to
help through the sunlight,getting into into your eyeballs,
into your brain, right, that'sgoing to help reaffirm to your
body.
Hey, girl, it's that time ofday we need to be cranking out
the cortisol in a good way,right, we need cortisol to have
(09:11):
energy and then at the end ofthe day you will be in a better
spot for your body, for yourbrain, to wind that cortisol
production down.
So in the morning, spend 10minutes getting some steps in,
or kicking some steps in, as myboyfriend likes to say, around
the block.
Second thought this would takeway less than 10 minutes.
(09:34):
But if you are somebody whoworks in an office or otherwise,
you're out and about runningsome chores, just park on the
far side of the parking lot andthen walk on in.
This is for kind of the samepurpose, right?
Maybe you aren't able, or maybeyou don't live in an area where
you really want to take a10-minute walk, but like the
(09:57):
least effort, still convenientoption for you then could be to
just park further away.
Get a couple more steps in,move your body, get that
sunshine into your eyeballs, andthat's going to be helpful for
you and help you feeling goodthroughout the day.
As an addendum to that, justremember that you can always
open your windows up on yourdrive in the morning too,
(10:20):
because having that againsunshine in your eyeballs,
you're like Bridget, we get it.
But I can't emphasize thisenough, especially as somebody
who's guilty of being insidelike a lot of the day.
Right, I try to get outside asmuch as I can, but I'm inside.
The sun is being filteredthrough these windows that are
blocking some of the light, andso sunshine, sunshine, sunshine
(10:43):
that's what's going to helpsupport your stress levels and
support your circadian rhythm.
So that's all I've got for youtoday.
I hope that that was just likea little nudge that you needed,
the little reminder that, hey,you don't have to make huge
changes to address the rootcause of what's going on.
It can be small changes thattake less than 10 minutes.
(11:06):
They just need to be targetedto what your body needs.
So thanks so much for listening.
I'll see you on the next one.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
automatically in your feed, nowork needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
(11:29):
I share with you here is foreducational purposes only, and
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
my offer for a free strategycall.
You can find these links andmore in the show notes.
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