September 4, 2025 • 12 mins
👉 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
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LinkedIn | Instagram | Website | www.imhormonal.com/apply
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hi and thanks for listening to episode number 131
of I'm Hormonal.
I'm your host, bridget Walton,and today we're going to be
talking more about this ideathat we think we don't have time
to work on our hormone health,to work on our gut health.
If you are listening to this,I'm going to go out on a limb
and guess that you are a galwho's working a career, who has
(00:26):
a busy life.
You have a packed socialcalendar, you are ambitious,
you're going after the thingsthat are on your to-do list and
don't get me wrong, I love thatfor you.
I also want you to have easierperiods, more consistent periods
, greater confidence in yourfertility, and I know that you
(00:48):
can do this at the same time,like while you keep on going for
all the things that you have inyour career, while you keep on
keeping on with everything thatyou love to do, and I know that
it's possible to do these things.
I know that it's possible tobalance your hormones and fix
your gut health while you'reworking in one of these busy
(01:10):
environments, because I did itmyself as well.
So in today's episode, really,what I want you to take away
from this is the motivation tomake some change.
I went on at great length aboutthis on the previous episode,
number 130.
If you haven't listened to ityet, go check it out.
(01:30):
But this is all to say that Ihear quite often from gals
during consult calls or you know, I'm talking to a friend.
We were watching football theother day and I hear folks
saying, yeah, I just don't havethe time for that right now.
(01:50):
And I think, girl, when itcomes to your health, I mean A
we're going to talk about someways that you I mean you do have
time for it.
Let me show you that in just aminute here.
But B like that's how you getmore time, you support your
health, you have more energy,you have more confidence.
You then free up that mentalspace where before you were like
(02:15):
being stressed or trying toresearch different doctors, or
maybe this hormone coach namedBridget who you heard of, and
you started listening to ourpodcast, whatever it is for you.
But let me get off that soapbox.
Actually, what I want to do inthis episode is walk you through
a couple of things that you canmake swaps for now.
(02:37):
That will add basically no timeor will ultimately take away
time that you were previouslyspending, because it doesn't
have to be complex, it doesn'thave to be challenging to
incorporate better habits andbetter practices to support your
hormone health.
In a lot of cases, it's aboutdoing less, not doing more.
(03:00):
So stick with me.
Let me know if any of thesesuggestions resonate with you.
If they do, if you implement it, would love for you to share
your thoughts with me.
You can connect with me onInstagram at I'm underscore
hormonal.
We love to hear from you overthere.
So let's look at topic numberone, and so one thing that you
(03:23):
can do right away that's goingto add zero minutes to your
daily routine is swapping tobegin taking the supplements
that are actually right for you.
Take a second to think aboutthe supplements you're taking
right now.
How did you find them?
What do you think about thequality of the supplements?
Like, how do you know that theyhave in them whatever you hope
(03:47):
that they have in them?
This is something I work onwith my clients all the time.
Right, we're taking a look atwhat were they already taking?
What is the quality of thatsupplement?
But, larger than that, what isthe thing that's going to
actually move the needle for you, like, why are you taking?
You know, insert whateverrandom supplement it is,
(04:09):
whatever, maybe multi-mineral,let's just say like is that
something that's actually goingto help to support the
foundations of your health thatyou need in order to see easier
periods, more consistent periods, or is that not something
that's super foundational and wedon't need to spend the time or
(04:29):
energy with those yet?
So, anyway, you see where I'mgoing with that, but first
things first.
If you're going to be takingsupplements, take the right
supplements so that theyactually make an impact and help
you reach better health.
The second suggestion that Ihave for you that will not add
(04:51):
any time, could even take awaytime from your schedule is
figuring out what is the righttype of workout for you and what
is the right time of day to dothat workout, because, depending
on what your stress levels arelike, what your sleep is like,
you know, doing your workout inthe morning versus in the
(05:12):
evening can have a hugedifference.
Sometimes it's not aboutpowering through your workout,
because that's what you knowreally.
Strong looking people onInstagram said they do.
You've got to listen to yourbody.
Strong looking people onInstagram said they do.
You've got to listen to yourbody.
You've got to understand howyour stress hormone, cortisol,
which also governs your sleepwake cycles.
(05:32):
You know what's going on withcortisol and how can you work
with it instead of against it,as you try to, you know, nudge
your body back into its normalrhythm, that circadian rhythm
that's going to have you feelingmore energized throughout the
day and support healthier,happier menstrual cycles as well
(05:53):
.
So that's suggestion number two.
Figure out, is your workout thatyou're doing the right type for
you, meaning, do you need to bedoing sprints?
Would a walk maybe better suityou?
Do you need to be doing sprints?
Would a walk maybe better suityou?
How do you feel aboutweightlifting versus HIIT or
Pilates versus a boxing class?
None of these are inherentlybad.
Right, but what's best for youand your body in this moment?
(06:22):
The next suggestion that I havefor you this is something that a
lot of folks can just feeloverwhelmed by, but it's
actually not that hard andthat's increasing the variety of
plants that you have in yourdiet.
This is something that can bereally helpful because I mean A
let's get a variety of vitaminsand minerals, but also because
this is going to support yourdigestive health, your bacteria,
(06:47):
your whole gut microbiome whenyou have a diverse array of
foods.
It can seem overwhelming, but acouple of quick pro tips.
When you grab a couple ofdifferent seeds from the store,
seeds are really easy tosprinkle.
Sprinkle here, sprinklesprinkle there.
When you stock up on a coupleof more kind of herbs and spices
(07:09):
that you learn to cook with,that's an easy way to get in
different plants.
And then, final honor I'llmention this is probably my
favorite like rotating throughdifferent fermented foods is
going to be super easy becauseyou can just grab a couple bites
of sauerkraut, grab a couplebites of kimchi, grab a couple
(07:30):
spoonfuls of yogurt, whatever itis that tickles your fancy, and
it's not going to add that muchtime to your day at all.
Now, my final suggestion here isrelated to meal prep.
And, of course, on the one hand, sure, if you were so inclined,
you could spend an entire daymeal prepping food for a week,
(07:53):
but you don't have to spend thatlong.
When you spend 60 minutes onthe weekend preparing a side or
preparing a couple of meals,you're going to save at least 60
minutes throughout the week,right?
Because even though you're notcooking your, you know, in and
out burger and fries, or you'renot cooking the salad that you
(08:15):
got at Sweetgreen.
You still need to go there andgo home and wait in line and all
those things, that which I meanyou don't need me to tell you
that that time adds up to.
But those are just fourstarting points that I think are
really solid ways to startmaking changes and tweaks to
your time so that you can see,hey, this doesn't take that much
(08:39):
time.
You know, I can see that I feelbetter.
I see different results than Ihad before.
You know, I can see that I feelbetter, I see different results
than I had before.
And I'm not sacrificing a bunchof time On this note too.
I'm just thinking about, like,if you are somebody who's
telling yourself I just don'thave that much time right now,
just ask yourself, like, what isa layer deeper than that, right
(09:03):
?
Is it that you know?
Like, what happens if you wereto make the change?
Maybe that's the question toask yourself If I did make this
change and I started eatingthree meals a day, what impact
would that have on myrelationships or on my work or
(09:24):
on whatever else that comes tomind for you and that can help
you to uncover what else isthere for you?
Because, again, a lot of thetimes when I'm on a consult call
with somebody and she says Idon't have the time.
It's not about time, it's aboutsomething else.
So I hope this inspires you tomake some change, to take your
(09:48):
health, grab it by the hornsright, you can do this, you've
got this.
You're obviously somebody whois invested in learning about
how you can support your body.
People who don't want to improvethemselves they don't listen to
podcasts, so you're already astep ahead of the rest.
If you are at a point whereyou're like, okay, I've actually
(10:12):
tried these things, like thisall sounds familiar because I've
done it, I've done this andmore, yet you're still not
seeing the improvements orchanges in your period or in
your gut health that you want toclick on the link in the show
notes.
I would love to set up a timeto talk with you about your
goals, share with you about howmy program is designed for women
(10:35):
who are just like you, who arebusy and on the go, and how we
can work together to make someof these changes that are really
going to move the needle.
Because, again, you deserve tofeel better, you deserve to have
easy periods and have easydigestion and it's closer than
you think and you're already onyour way.
(10:55):
So thank you so much forlistening to this mini episode.
We'll be back next week kickingoff with another kind of normal
long form episode.
If you have been listening fora minute, then I want to say
thank you, a special thank youto you, because this month is
actually I'm Hormonal's two yearanniversary, or second birthday
(11:18):
, kind of like birthday better.
So I just wanted to shout thatout again because I really
appreciate those of you who'vebeen listening for a hot minute,
who've been sharing with yourfriends and helping to expand
the I'm Hormonal community.
I appreciate you so much.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
(11:39):
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
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
(12:01):
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
Hi and thanks for listening to episode number 131
of I'm Hormonal.
I'm your host, bridget Walton,and today we're going to be
talking more about this ideathat we think we don't have time
to work on our hormone health,to work on our gut health.
If you are listening to this,I'm going to go out on a limb
and guess that you are a galwho's working a career, who has
(00:26):
a busy life.
You have a packed socialcalendar, you are ambitious,
you're going after the thingsthat are on your to-do list and
don't get me wrong, I love thatfor you.
I also want you to have easierperiods, more consistent periods
, greater confidence in yourfertility, and I know that you
(00:48):
can do this at the same time,like while you keep on going for
all the things that you have inyour career, while you keep on
keeping on with everything thatyou love to do, and I know that
it's possible to do these things.
I know that it's possible tobalance your hormones and fix
your gut health while you'reworking in one of these busy
(01:10):
environments, because I did itmyself as well.
So in today's episode, really,what I want you to take away
from this is the motivation tomake some change.
I went on at great length aboutthis on the previous episode,
number 130.
If you haven't listened to ityet, go check it out.
(01:30):
But this is all to say that Ihear quite often from gals
during consult calls or you know, I'm talking to a friend.
We were watching football theother day and I hear folks
saying, yeah, I just don't havethe time for that right now.
(01:50):
And I think, girl, when itcomes to your health, I mean A
we're going to talk about someways that you I mean you do have
time for it.
Let me show you that in just aminute here.
But B like that's how you getmore time, you support your
health, you have more energy,you have more confidence.
You then free up that mentalspace where before you were like
(02:15):
being stressed or trying toresearch different doctors, or
maybe this hormone coach namedBridget who you heard of, and
you started listening to ourpodcast, whatever it is for you.
But let me get off that soapbox.
Actually, what I want to do inthis episode is walk you through
a couple of things that you canmake swaps for now.
(02:37):
That will add basically no timeor will ultimately take away
time that you were previouslyspending, because it doesn't
have to be complex, it doesn'thave to be challenging to
incorporate better habits andbetter practices to support your
hormone health.
In a lot of cases, it's aboutdoing less, not doing more.
(03:00):
So stick with me.
Let me know if any of thesesuggestions resonate with you.
If they do, if you implement it, would love for you to share
your thoughts with me.
You can connect with me onInstagram at I'm underscore
hormonal.
We love to hear from you overthere.
So let's look at topic numberone, and so one thing that you
(03:23):
can do right away that's goingto add zero minutes to your
daily routine is swapping tobegin taking the supplements
that are actually right for you.
Take a second to think aboutthe supplements you're taking
right now.
How did you find them?
What do you think about thequality of the supplements?
Like, how do you know that theyhave in them whatever you hope
(03:47):
that they have in them?
This is something I work onwith my clients all the time.
Right, we're taking a look atwhat were they already taking?
What is the quality of thatsupplement?
But, larger than that, what isthe thing that's going to
actually move the needle for you, like, why are you taking?
You know, insert whateverrandom supplement it is,
(04:09):
whatever, maybe multi-mineral,let's just say like is that
something that's actually goingto help to support the
foundations of your health thatyou need in order to see easier
periods, more consistent periods, or is that not something
that's super foundational and wedon't need to spend the time or
(04:29):
energy with those yet?
So, anyway, you see where I'mgoing with that, but first
things first.
If you're going to be takingsupplements, take the right
supplements so that theyactually make an impact and help
you reach better health.
The second suggestion that Ihave for you that will not add
(04:51):
any time, could even take awaytime from your schedule is
figuring out what is the righttype of workout for you and what
is the right time of day to dothat workout, because, depending
on what your stress levels arelike, what your sleep is like,
you know, doing your workout inthe morning versus in the
(05:12):
evening can have a hugedifference.
Sometimes it's not aboutpowering through your workout,
because that's what you knowreally.
Strong looking people onInstagram said they do.
You've got to listen to yourbody.
Strong looking people onInstagram said they do.
You've got to listen to yourbody.
You've got to understand howyour stress hormone, cortisol,
which also governs your sleepwake cycles.
(05:32):
You know what's going on withcortisol and how can you work
with it instead of against it,as you try to, you know, nudge
your body back into its normalrhythm, that circadian rhythm
that's going to have you feelingmore energized throughout the
day and support healthier,happier menstrual cycles as well
(05:53):
.
So that's suggestion number two.
Figure out, is your workout thatyou're doing the right type for
you, meaning, do you need to bedoing sprints?
Would a walk maybe better suityou?
Do you need to be doing sprints?
Would a walk maybe better suityou?
How do you feel aboutweightlifting versus HIIT or
Pilates versus a boxing class?
None of these are inherentlybad.
Right, but what's best for youand your body in this moment?
(06:22):
The next suggestion that I havefor you this is something that a
lot of folks can just feeloverwhelmed by, but it's
actually not that hard andthat's increasing the variety of
plants that you have in yourdiet.
This is something that can bereally helpful because I mean A
let's get a variety of vitaminsand minerals, but also because
this is going to support yourdigestive health, your bacteria,
(06:47):
your whole gut microbiome whenyou have a diverse array of
foods.
It can seem overwhelming, but acouple of quick pro tips.
When you grab a couple ofdifferent seeds from the store,
seeds are really easy tosprinkle.
Sprinkle here, sprinklesprinkle there.
When you stock up on a coupleof more kind of herbs and spices
(07:09):
that you learn to cook with,that's an easy way to get in
different plants.
And then, final honor I'llmention this is probably my
favorite like rotating throughdifferent fermented foods is
going to be super easy becauseyou can just grab a couple bites
of sauerkraut, grab a couplebites of kimchi, grab a couple
(07:30):
spoonfuls of yogurt, whatever itis that tickles your fancy, and
it's not going to add that muchtime to your day at all.
Now, my final suggestion here isrelated to meal prep.
And, of course, on the one hand, sure, if you were so inclined,
you could spend an entire daymeal prepping food for a week,
(07:53):
but you don't have to spend thatlong.
When you spend 60 minutes onthe weekend preparing a side or
preparing a couple of meals,you're going to save at least 60
minutes throughout the week,right?
Because even though you're notcooking your, you know, in and
out burger and fries, or you'renot cooking the salad that you
(08:15):
got at Sweetgreen.
You still need to go there andgo home and wait in line and all
those things, that which I meanyou don't need me to tell you
that that time adds up to.
But those are just fourstarting points that I think are
really solid ways to startmaking changes and tweaks to
your time so that you can see,hey, this doesn't take that much
(08:39):
time.
You know, I can see that I feelbetter.
I see different results than Ihad before.
You know, I can see that I feelbetter, I see different results
than I had before.
And I'm not sacrificing a bunchof time On this note too.
I'm just thinking about, like,if you are somebody who's
telling yourself I just don'thave that much time right now,
just ask yourself, like, what isa layer deeper than that, right
(09:03):
?
Is it that you know?
Like, what happens if you wereto make the change?
Maybe that's the question toask yourself If I did make this
change and I started eatingthree meals a day, what impact
would that have on myrelationships or on my work or
(09:24):
on whatever else that comes tomind for you and that can help
you to uncover what else isthere for you?
Because, again, a lot of thetimes when I'm on a consult call
with somebody and she says Idon't have the time.
It's not about time, it's aboutsomething else.
So I hope this inspires you tomake some change, to take your
(09:48):
health, grab it by the hornsright, you can do this, you've
got this.
You're obviously somebody whois invested in learning about
how you can support your body.
People who don't want to improvethemselves they don't listen to
podcasts, so you're already astep ahead of the rest.
If you are at a point whereyou're like, okay, I've actually
(10:12):
tried these things, like thisall sounds familiar because I've
done it, I've done this andmore, yet you're still not
seeing the improvements orchanges in your period or in
your gut health that you want toclick on the link in the show
notes.
I would love to set up a timeto talk with you about your
goals, share with you about howmy program is designed for women
(10:35):
who are just like you, who arebusy and on the go, and how we
can work together to make someof these changes that are really
going to move the needle.
Because, again, you deserve tofeel better, you deserve to have
easy periods and have easydigestion and it's closer than
you think and you're already onyour way.
(10:55):
So thank you so much forlistening to this mini episode.
We'll be back next week kickingoff with another kind of normal
long form episode.
If you have been listening fora minute, then I want to say
thank you, a special thank youto you, because this month is
actually I'm Hormonal's two yearanniversary, or second birthday
(11:18):
, kind of like birthday better.
So I just wanted to shout thatout again because I really
appreciate those of you who'vebeen listening for a hot minute,
who've been sharing with yourfriends and helping to expand
the I'm Hormonal community.
I appreciate you so much.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
(11:39):
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
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
(12:01):
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
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