April 24, 2025 • 13 mins
We dive deep into how workplace factors might be worsening your PMS symptoms and offer practical solutions for busy professionals to reclaim their full month and eliminate that "caution tape" week.
• PMS symptoms like bloating, anxiety, headaches, and mood swings typically occur the week before your period and should alleviate shortly after it begins
• Work-related stress (both mental and physical) can significantly exacerbate PMS symptoms through hormonal disruption
• Daily bowel movements are critical for eliminating estrogen metabolites - when traveling, prioritize hydration and fiber intake
• Planning meals ahead when traveling for work is essential - avoid relying on processed foods and continental breakfasts
• Adaptogens like reishi, ashwagandha and rhodiola can help support your body's stress response, especially during work travel
• Creating a specific action plan and following it consistently is key - give changes at least three months to show results
Cymbiotika adaptogen supplement: Golden Mind packets
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey team, welcome to episode 101 of I'm Hormonal.
I'm your host, bridget Walton,and today we are going to be
talking about PMS again, whatyou can do about it.
I know that a lot of youlistening are gals who are
working in corporate America.
Working in corporate insertname of country that you live in
.
You are on the go, life is busy, and so I thought it would be a
(00:25):
great extension of this week'searlier episode, where I talked
in greater depth about PMS, totalk in this episode about
specifically ways that workcould be contributing to your
PMS, so you can just really zoomin and say all right, I have a
good understanding of how I cansupport my body so that I have
(00:46):
an easier cycle, so I don't haveto have this caution tape
around this week out of my month, and that's what I want for you
.
So why don't we go ahead anddive in?
Let's kick it off with a justbrief refresher that if you are
experiencing PMS premenstrualsymptoms that is going to be
(01:07):
symptoms like bloating, anxiety,headaches, irritability, mood
swings, those sorts of symptomsthat come along in that week
before your period.
They should alleviate shortlyafter your period begins.
So I say that to say if you aretrying to problem solve for
(01:27):
something going on that isoutside of that window, that is
outside of that week or 10 daysbefore your period starts.
What I'm talking about heremight not be 1 million percent
transferable.
So just something to keep inmind as you are troubleshooting.
Now the first thing I want totalk about, first of three, is
(01:48):
stress, because when stresslevels are high, as sometimes
they are, when we have thesework deadlines, we have these
big projects, we have theseexpectations, especially when we
are traveling and on the gomoving, moving, moving for work
stress levels can be a littlebit higher.
And, of course, when we aretalking about stress, we're
(02:10):
thinking of the mental andemotional stress, but there's
also the physical stress.
The physical stress on yourbody of moving or the lack of
sleep Could be stress on yourbody through eating different
foods that are a little bit moreirritating.
Or I don't know about you, butwhen I was traveling for work a
lot or going to differentconferences, there was always
(02:32):
free alcohol and I was drinkingsome vino because, well, because
vino is tasty, but I'm like Idon't need to be drinking this
vino.
This is not good for my body.
This is a source of stress onmy body.
Maybe you feel the same way, sothat's all to say.
When stress levels are high,that's absolutely a factor in
(02:53):
exacerbating your PMS symptoms.
So quitting your job probablyisn't like the best first option
.
That's not what I'm suggesting,but can you, is there any way
that you can Sit down, do alittle audit of the stress that
is present for you at work, athome, in your relationship, in
(03:18):
any other facet of life that isrelevant for you, and make a
little plan for what you caneliminate, what you can even
just strike from your mentalto-do list, because it doesn't
have to be there, or what canyou get help from, whether it's
from your partner, from ababysitter, from a therapist,
from a trainer, from somebodywho's going to exercise with you
(03:42):
and be your accountabilitythere.
You have so many options on howyou can mitigate that stress.
I know that's way easier saidthan done, but starting to take
some baby steps is where you gotto start sometimes.
The other thing I want you tofocus on, especially during
times of stress, or acute stress, I guess, is what I'm thinking
(04:04):
Maybe while you are on the roadfor work, for example, focusing
on eating well and nourishingyour body, ideally with whole
foods, ideally getting like alittle bit of a variety.
Hopefully you're not justrelying on the processed foods.
I'll talk about this a littlebit more for number three.
But I just think, especiallyduring times of stress, when
(04:26):
your body is using up itsresources of electrolytes and
more, it's going to be reallyimportant for you to send these
signals of safety to your bodyand in some part that's through
food.
You can also just make surethat before you head out for
your trip, you're packing someexercise clothes so you can
(04:48):
check out the gym or you caneven just go for a little walk
around a couple of blocks.
Just get your body moving in agentle way.
And, as always, prioritizingyour sleep.
It's so important.
How can you make sure that, nomatter what's going on, you are
really prioritizing your sleep?
It's not just something thathappens at the end of the day,
(05:09):
it's a really essential andimportant component of your life
and your health, especially asit relates to stress and
therefore, as it relates to PMS.
If that's part of the picturefor you.
Two other thoughts, or reallyone other thought as it relates
to stress.
If it makes the most sense foryou to incorporate some
adaptogens into your diet, thenmaybe that's one of the most
(05:33):
attainable ways for you tosupport your stress.
Adaptogens are different typesof plants or herbs that can help
to support your HPA access or,in short, helps to support your
adrenal glands and overall, howyour body is navigating stress.
Some adaptogens that might befamiliar to you could be reishi
(05:55):
or ashwagandha or rhodiola.
There are an array of differentmushrooms that you may have
heard of that are in like mudwater or other kind of, but
chagachino is one that I like,and I'll put a link in the show
notes too for Symbiotica'sGolden Mind packets Super easy
to travel with.
A lot of times when I travel, Ibring Symbiotica packets.
(06:18):
They're so convenient, and sothat could be an easy way, too,
to just throw some of thesepackets in your bag.
You've got some adaptogens tohelp support your body while you
were on the move and away fromhome.
So stress was the first topicthat we just covered.
The second topic that I reallywant to zoom in on and I regret
(06:38):
saying that, which you'll knowwhy in a second is because bowel
movements are so important.
Daily bowel movements areimportant for eliminating
estrogen metabolites.
Right, if you haven't listenedto the earlier episode this week
.
Check that out after you'redone here.
But let me expand a little biton that, because once your body
(07:00):
uses up the estrogen metabolitesas if it could use it all up at
the same time Once your bodyuses up some of its estrogen and
it's going through the processof filtering it out,
metabolizing it and eliminatingit eliminating it man guys, I'm
talking a little bit too fast,huh?
Let me slow down.
In the process of eliminatingestrogen metabolites, a lot of
(07:25):
those metabolites are excretedthrough your stool.
If you're not having regulardaily bowel movements, then
there is the chance for some ofthose metabolites to come back
into circulation in your system,which is resulting in higher
levels of estrogen.
It's oftentimes, when estrogenis higher your estrogen is
(07:49):
outweighing the progesterone inyour system that you have PMS
symptoms.
So that's why this is important.
Now, if you are on the road,then you're going to want to
focus on one, making sure thatyou're hydrating.
And two, how can you get avariety of plants and fiber?
Or is there something that youcan take with you, like
(08:09):
magnesium or some smooth movetea, something else that can
help to keep you regular?
All right, my friend.
The third and final area that Iwant to focus on for today is
just the fact that when you areon the move for work, you are
oftentimes eating processedfoods and on the go or at least
that was how I was when I wastraveling a lot for my sales
(08:32):
role you are just like, okay,let me run from this meeting to
this meeting and let me justgrab whatever I can.
Let me run by Starbucks, let merun by Subway, let me run by
whatever it is for you.
I know you've got something topof mind.
I would encourage you to take acouple minutes.
Maybe it's on your flight towherever you're going, maybe
(08:53):
it's just through whatever yournormal meeting planning process
is, or while you're packing yourbag, packing your car to leave,
but take a couple of minutes toreally thoughtfully put
together a list of food, whetherit's a restaurant or a grocery
store that you'd want to go to,make a list of places that are
(09:16):
good options for you.
Make this on a note on yourphone, write this down and print
it out, or put it in yourplanner whatever works for you,
you will actually see it,actually reference it so that
when you it in your planner,whatever works for you, or you
will actually see it, actuallyreference it, so that when you
are in that city or once youleave for the day of work, you
don't have to actually planthose things.
(09:36):
You're just going to befollowing the plan that you've
already put together and youknow already that doing the work
ahead of time to plan, that'swhat's going to set you up for
success.
It's not like winging it atlunchtime or dinnertime when
you're hungry.
It's going in with a planmaking sure that you are
(09:57):
nourished and fueled, becausethat not only is going to help
you feel the best, as it relatesto PMS, but that's also going
to help you to do your jobbetter and focus more on what
you are working on.
And so it's overall like I justI could stay on the soapbox
forever.
Nourishing your bodyintentionally and thoughtfully
(10:18):
is so important for all areas oflife.
If you've listened to thepodcast before, then you have
probably heard this, but I loveto.
When I land somewhere, I get tothe airport, I get my rental
car, I just head to Whole Foodsor another grocery store where I
can get breakfast foods foreach day that I will be
traveling for.
(10:38):
So, whether this is forvacation or this is for work,
travel.
I'm just not into thecontinental breakfast.
That's not what my body needsto feel good.
Those aren't the I mean, it'smostly processed foods, at least
here in the United States.
So I would totally encourageyou to plan to head to the
(10:58):
grocery store, grab some foodsthat are going to set you up for
success throughout your day.
Set your body up for success asit relates to your PMS and
overall.
You're just going to be feelingyour best, and that's what I
want for you.
All in all, whatever works bestfor you, take what works, leave
the rest.
Come up with a plan Once thisepisode is over, take a minute,
(11:23):
open up your notes app, put yourthoughts together, but write
down a specific plan that youwant to follow for yourself and
hold yourself accountable to it.
And if you are consistent withthat plan and if you're feeling
better, amazing job.
If you have made it to thethree month mark and you haven't
seen the changes that you wantto see, then at least you know
(11:46):
okay, this is what I've tried,these are the changes that I've
made, and I still need to dosomething different, but at
least you have that context,that data going in when you are
maybe deciding to work withsomebody to get your hormones
back in balance, or you want toget your hormones checked, or
maybe it's just when you'reproblem solving with one of your
girlfriends who's going throughsomething similar.
(12:08):
So I hope for you that your PMSis just disappearing cycle by
cycle.
If you have any questions aboutanything that I've talked about
today, or you have any requestsfor upcoming episodes, you can
always DM me on Instagram atBridget Walton, or I would love
for you to follow me there.
That is really it for today,team.
(12:29):
Thank you again for listening tothis episode number 101 of I'm
Hormonal.
I'm Bridget Walton and I willsee 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
(12:53):
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 team, welcome to episode 101 of I'm Hormonal.
I'm your host, bridget Walton,and today we are going to be
talking about PMS again, whatyou can do about it.
I know that a lot of youlistening are gals who are
working in corporate America.
Working in corporate insertname of country that you live in
.
You are on the go, life is busy, and so I thought it would be a
(00:25):
great extension of this week'searlier episode, where I talked
in greater depth about PMS, totalk in this episode about
specifically ways that workcould be contributing to your
PMS, so you can just really zoomin and say all right, I have a
good understanding of how I cansupport my body so that I have
(00:46):
an easier cycle, so I don't haveto have this caution tape
around this week out of my month, and that's what I want for you
.
So why don't we go ahead anddive in?
Let's kick it off with a justbrief refresher that if you are
experiencing PMS premenstrualsymptoms that is going to be
(01:07):
symptoms like bloating, anxiety,headaches, irritability, mood
swings, those sorts of symptomsthat come along in that week
before your period.
They should alleviate shortlyafter your period begins.
So I say that to say if you aretrying to problem solve for
(01:27):
something going on that isoutside of that window, that is
outside of that week or 10 daysbefore your period starts.
What I'm talking about heremight not be 1 million percent
transferable.
So just something to keep inmind as you are troubleshooting.
Now the first thing I want totalk about, first of three, is
(01:48):
stress, because when stresslevels are high, as sometimes
they are, when we have thesework deadlines, we have these
big projects, we have theseexpectations, especially when we
are traveling and on the gomoving, moving, moving for work
stress levels can be a littlebit higher.
And, of course, when we aretalking about stress, we're
(02:10):
thinking of the mental andemotional stress, but there's
also the physical stress.
The physical stress on yourbody of moving or the lack of
sleep Could be stress on yourbody through eating different
foods that are a little bit moreirritating.
Or I don't know about you, butwhen I was traveling for work a
lot or going to differentconferences, there was always
(02:32):
free alcohol and I was drinkingsome vino because, well, because
vino is tasty, but I'm like Idon't need to be drinking this
vino.
This is not good for my body.
This is a source of stress onmy body.
Maybe you feel the same way, sothat's all to say.
When stress levels are high,that's absolutely a factor in
(02:53):
exacerbating your PMS symptoms.
So quitting your job probablyisn't like the best first option
.
That's not what I'm suggesting,but can you, is there any way
that you can Sit down, do alittle audit of the stress that
is present for you at work, athome, in your relationship, in
(03:18):
any other facet of life that isrelevant for you, and make a
little plan for what you caneliminate, what you can even
just strike from your mentalto-do list, because it doesn't
have to be there, or what canyou get help from, whether it's
from your partner, from ababysitter, from a therapist,
from a trainer, from somebodywho's going to exercise with you
(03:42):
and be your accountabilitythere.
You have so many options on howyou can mitigate that stress.
I know that's way easier saidthan done, but starting to take
some baby steps is where you gotto start sometimes.
The other thing I want you tofocus on, especially during
times of stress, or acute stress, I guess, is what I'm thinking
(04:04):
Maybe while you are on the roadfor work, for example, focusing
on eating well and nourishingyour body, ideally with whole
foods, ideally getting like alittle bit of a variety.
Hopefully you're not justrelying on the processed foods.
I'll talk about this a littlebit more for number three.
But I just think, especiallyduring times of stress, when
(04:26):
your body is using up itsresources of electrolytes and
more, it's going to be reallyimportant for you to send these
signals of safety to your bodyand in some part that's through
food.
You can also just make surethat before you head out for
your trip, you're packing someexercise clothes so you can
(04:48):
check out the gym or you caneven just go for a little walk
around a couple of blocks.
Just get your body moving in agentle way.
And, as always, prioritizingyour sleep.
It's so important.
How can you make sure that, nomatter what's going on, you are
really prioritizing your sleep?
It's not just something thathappens at the end of the day,
(05:09):
it's a really essential andimportant component of your life
and your health, especially asit relates to stress and
therefore, as it relates to PMS.
If that's part of the picturefor you.
Two other thoughts, or reallyone other thought as it relates
to stress.
If it makes the most sense foryou to incorporate some
adaptogens into your diet, thenmaybe that's one of the most
(05:33):
attainable ways for you tosupport your stress.
Adaptogens are different typesof plants or herbs that can help
to support your HPA access or,in short, helps to support your
adrenal glands and overall, howyour body is navigating stress.
Some adaptogens that might befamiliar to you could be reishi
(05:55):
or ashwagandha or rhodiola.
There are an array of differentmushrooms that you may have
heard of that are in like mudwater or other kind of, but
chagachino is one that I like,and I'll put a link in the show
notes too for Symbiotica'sGolden Mind packets Super easy
to travel with.
A lot of times when I travel, Ibring Symbiotica packets.
(06:18):
They're so convenient, and sothat could be an easy way, too,
to just throw some of thesepackets in your bag.
You've got some adaptogens tohelp support your body while you
were on the move and away fromhome.
So stress was the first topicthat we just covered.
The second topic that I reallywant to zoom in on and I regret
(06:38):
saying that, which you'll knowwhy in a second is because bowel
movements are so important.
Daily bowel movements areimportant for eliminating
estrogen metabolites.
Right, if you haven't listenedto the earlier episode this week
.
Check that out after you'redone here.
But let me expand a little biton that, because once your body
(07:00):
uses up the estrogen metabolitesas if it could use it all up at
the same time Once your bodyuses up some of its estrogen and
it's going through the processof filtering it out,
metabolizing it and eliminatingit eliminating it man guys, I'm
talking a little bit too fast,huh?
Let me slow down.
In the process of eliminatingestrogen metabolites, a lot of
(07:25):
those metabolites are excretedthrough your stool.
If you're not having regulardaily bowel movements, then
there is the chance for some ofthose metabolites to come back
into circulation in your system,which is resulting in higher
levels of estrogen.
It's oftentimes, when estrogenis higher your estrogen is
(07:49):
outweighing the progesterone inyour system that you have PMS
symptoms.
So that's why this is important.
Now, if you are on the road,then you're going to want to
focus on one, making sure thatyou're hydrating.
And two, how can you get avariety of plants and fiber?
Or is there something that youcan take with you, like
(08:09):
magnesium or some smooth movetea, something else that can
help to keep you regular?
All right, my friend.
The third and final area that Iwant to focus on for today is
just the fact that when you areon the move for work, you are
oftentimes eating processedfoods and on the go or at least
that was how I was when I wastraveling a lot for my sales
(08:32):
role you are just like, okay,let me run from this meeting to
this meeting and let me justgrab whatever I can.
Let me run by Starbucks, let merun by Subway, let me run by
whatever it is for you.
I know you've got something topof mind.
I would encourage you to take acouple minutes.
Maybe it's on your flight towherever you're going, maybe
(08:53):
it's just through whatever yournormal meeting planning process
is, or while you're packing yourbag, packing your car to leave,
but take a couple of minutes toreally thoughtfully put
together a list of food, whetherit's a restaurant or a grocery
store that you'd want to go to,make a list of places that are
(09:16):
good options for you.
Make this on a note on yourphone, write this down and print
it out, or put it in yourplanner whatever works for you,
you will actually see it,actually reference it so that
when you it in your planner,whatever works for you, or you
will actually see it, actuallyreference it, so that when you
are in that city or once youleave for the day of work, you
don't have to actually planthose things.
(09:36):
You're just going to befollowing the plan that you've
already put together and youknow already that doing the work
ahead of time to plan, that'swhat's going to set you up for
success.
It's not like winging it atlunchtime or dinnertime when
you're hungry.
It's going in with a planmaking sure that you are
(09:57):
nourished and fueled, becausethat not only is going to help
you feel the best, as it relatesto PMS, but that's also going
to help you to do your jobbetter and focus more on what
you are working on.
And so it's overall like I justI could stay on the soapbox
forever.
Nourishing your bodyintentionally and thoughtfully
(10:18):
is so important for all areas oflife.
If you've listened to thepodcast before, then you have
probably heard this, but I loveto.
When I land somewhere, I get tothe airport, I get my rental
car, I just head to Whole Foodsor another grocery store where I
can get breakfast foods foreach day that I will be
traveling for.
(10:38):
So, whether this is forvacation or this is for work,
travel.
I'm just not into thecontinental breakfast.
That's not what my body needsto feel good.
Those aren't the I mean, it'smostly processed foods, at least
here in the United States.
So I would totally encourageyou to plan to head to the
(10:58):
grocery store, grab some foodsthat are going to set you up for
success throughout your day.
Set your body up for success asit relates to your PMS and
overall.
You're just going to be feelingyour best, and that's what I
want for you.
All in all, whatever works bestfor you, take what works, leave
the rest.
Come up with a plan Once thisepisode is over, take a minute,
(11:23):
open up your notes app, put yourthoughts together, but write
down a specific plan that youwant to follow for yourself and
hold yourself accountable to it.
And if you are consistent withthat plan and if you're feeling
better, amazing job.
If you have made it to thethree month mark and you haven't
seen the changes that you wantto see, then at least you know
(11:46):
okay, this is what I've tried,these are the changes that I've
made, and I still need to dosomething different, but at
least you have that context,that data going in when you are
maybe deciding to work withsomebody to get your hormones
back in balance, or you want toget your hormones checked, or
maybe it's just when you'reproblem solving with one of your
girlfriends who's going throughsomething similar.
(12:08):
So I hope for you that your PMSis just disappearing cycle by
cycle.
If you have any questions aboutanything that I've talked about
today, or you have any requestsfor upcoming episodes, you can
always DM me on Instagram atBridget Walton, or I would love
for you to follow me there.
That is really it for today,team.
(12:29):
Thank you again for listening tothis episode number 101 of I'm
Hormonal.
I'm Bridget Walton and I willsee 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
(12:53):
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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