[Mini] Supplement Swaps: Getting Through a Busy Work Week | Ep. 103

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

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

Referenced products:

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

- LMNT electrolyte drink mix: click here

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Episode Transcript

Speaker 1 (00:01):
Hey friend, welcome to this week's mini episode of
I'm Hormonal.
I'm your host, bridget Walton,and, as always on Thursdays, we
just have a shorty episode.
We're going to get straightinto the good stuff, talking
about supplements.
As an extension of this week'searlier longer form episode, I
talked about what you want tolook out for and what are the

(00:21):
main mistakes that I see folksmaking when it comes to
supplements.
On that same note, today Iwanted to talk about supplements
.
But how can we actually justget some of these nutrients from
the food that we eat?
What can you do to first focuson incorporating a
nutrient-dense diet?
Or maybe is there a lifestyleshift that could be?

(00:43):
I don't know.
Let's get crazy and say equallyor more effective than the
supplement that you're going tohave to spend money on.
So that's what we'll dive intohere momentarily.
I want to say welcome.
If you are listening to thepodcast for the first time.
I'm really glad that you foundme and I'm hormonal.
And to those of you who havebeen here before then, thank you

(01:04):
for coming back, thank you forsharing with your friends, with
your sisters, with yourcoworkers, with whoever else is
in your sphere out there.
All right, here we go.
Supplements for a busy work week.
The first thing that comes tomind when I think about work,
when I think about when I wasworking in corporate, especially
when I was working in themilitary, is stress.

(01:27):
So we know that there are somesupplements we can take to help
our body be resilient during atime of stress.
I'm kind of thinking ofmagnesium.
Also, ashwagandha is anotherone that is top of mind, but how
can we be incorporating theseinto our week as it relates to
food, more so than takingcapsules?

(01:47):
So, when it comes to adaptogens, there are and let me back up
for half a second adaptogens,ashwagandha being an example of
one are plants or herbs that aresupportive of your HPA access,
hypothalamic, pituitary, adrenalaccess, which is a fancy way to
say your body's stress system.

(02:10):
Now, at least here in the US,you can find a bunch of
different options for adaptogencoffees or mixes that you can
put into your coffee or anotherhot beverage in the morning,
right?
One option that comes to mindthat I really like is Renewed.
There's a link in the bio ifyou want to check it out, but
they are incorporating chaga,which is a type of mushroom,

(02:32):
into your morning coffee orespresso.
So just one option to consider.
Of course, you could also buyanother adaptogen in the form of
a powder Again making sure thatyou're getting it from a
credible, reputable source andincorporating that into your
coffee.
Or maybe it's a powder that youput into like an energy kind of

(02:57):
date balls you know what I meanwhen you put oats and dates or
chocolate chips if you'refeeling crazy whatever you want,
and you can put some of thatpowder in there too.
So one way to incorporatesomething into your food that
will help to support what'sgoing on with your stress.
That's the first idea that I'vegot for you.

(03:17):
The second idea that I want toshare with you, which is on the
same note of stress, would beinstead of focusing on something
to incorporate into your food,it's just okay.
What can we do lifestyle wise?
Instead of spending 30 bucks ona supplement to support your
HPA access, could you find aYouTube video that has a solid

(03:41):
breathwork class that you loveto do and that helps you to feel
grounded and chill when you gethome from work?
Another option could be justswapping your regular coffee or
regular espresso for decaf right, because caffeine is probably
just going to be stressing youout a little bit more.
So making an easy swap likethat would support how you're

(04:04):
feeling, in your anxiety levels,most likely.
And then my third thought here,coming back to or keeping on
this trend of liquids, would behey, if you're stressed, then
why don't you swap out acocktail for a mocktail, and
that can better support yourmood overall.
So, using food or liquids tosupport your body and to support

(04:28):
these normal processes.
The third thing that I want tosuggest to you would be
incorporating electrolytes intoyour week.
These are also uh, so what areelectrolyte?
Why can't I say electrolytes?
Electrolytes are minerals thatyour body needs for, I don't

(04:51):
know, approximately a kajillionprocesses.
I think kajillion is thetechnical specific term for it.
So incorporating electrolytesinto your week could be as
simple as when you get up in themorning, shaking some sea salt
or some Himalayan salt into aglass of warm water and also

(05:12):
squeezing a lemon in there.
Right, one easy option youcould incorporate an electrolyte
drink mix.
I've got a link in the bio forLincoln Bio.
I have a link in the show notesfor Element or LMNT.
That's my personal preference.
I think they're tasty, I thinkthey're convenient to travel

(05:32):
with, and so if I'm feeling likeA, we're a little bit stressed,
or B I've just done a bigworkout today, been outside
sweating, et cetera.
Let me incorporate electrolytes, because I know these are
essential for basically all ofmy body's processes, to include
supporting my body during timesof stress.

(05:53):
The fourth thing that I want totalk about today would be fish
oil.
Right, fish oil is one of themost common supplements, or
omega-3s are really what we'regoing for in fish oil most of
the time.
Now, this one isn't rocketscience, but if you are each
week when you're groceryshopping, prioritizing, checking
for a fish, right, checking fora fatty fish in your cart

(06:16):
before you head over to thecheckout, that's going to be a
helpful way to make sure thatyou are getting some of those
omega-3 fatty acids into yourdiet naturally.
Now, again, I know that's notlike a crazy nuanced tip, but I
think it's just worth thereminder that if you are taking
even 45 seconds a week to thinkand be thoughtful and be

(06:42):
intentional about okay, what amI going to put into my body this
week, you got it.
You're on the right track.
Like, it doesn't have to besomething that is
overcomplicated.
It doesn't have to be somethingagain that you are shelling out
a bunch of money for insupplements.
It can be as easy as findingthe wild caught fish option in
your local grocery store orwherever you can get that nearby

(07:05):
you, and incorporating thatinto your week.
I want to come back to thistopic super quick about money
and supplements, because it'snot even necessarily about can
you afford to buy thesupplements or not, although
that certainly is a factor formost.
You know many, many, manypeople out there.
What I mean to say, though, isI don't know about you, but I

(07:27):
love to spend money on thethings that are important to me
and that are effective andefficient, and I don't want to
waste my money.
So, even if you can buy fishoil pills or omega-3 supplements
, could you be doing it betterby incorporating these into your
nutrition, into your diet, andthen seeing okay, well, where am

(07:50):
I falling short insupplementing from there?
Hopefully, that makes sense foryou.
Let me move on to the fifth andfinal recommendation that I have
for you, because inflammationis something that many, many,
many folks face right.
Namely, I'm thinking ofinflammation in our digestive
system caused by some of thethings that we're eating, but

(08:11):
also thinking of, okay, a lot ofus have stress.
We've talked about a couple ofways to support your body
through nutrition as it relatesto stress, but you also want to
be considering okay, well, youknow that turmeric, or
specifically curcumin, which isa part of turmeric that,
combined with pepper blackpepper is going to be supportive

(08:34):
for inflammation levels,supportive of your liver that's
one thing where, instead ofgetting a turmeric supplement,
you could maybe have a goldenmilk latte at the end of the
liver.
That's one thing where, insteadof getting a turmeric
supplement, you could maybe havea golden milk latte.
At the end of the day, youcould maybe say okay, I'm going
to have curry once a week, ormake something, make a curried
chickpea salad at the beginningof the week that you can start

(08:55):
to incorporate and start to seeyour food as well.
Sometimes I hesitate to sayfood as medicine, but, like food
, how can you really nourishyour body and give your body the
elements that it needs to, inthis case, support ideal
inflammation levels Outside offood, too, just thinking, well,

(09:17):
moving your body is going to bea great way to help support
ideal inflammation levels.
Now, asterisk, right, if youjust broke your foot, then
that's a different situation.
But generally moving your body,going for walks.
Exercising is going to be goodfor overall inflammation levels
in your body, as will gettinggood sleep and enough sleep.

(09:40):
So I know that those are notfood supplements.
But on this topic of okay, a lotof you who listen to this
podcast are busy working gals.
You have your schedules likelocked down right, going from
one thing to the next to thenext and in addition or I guess
before supplements.
How can you be supporting yourbody and feeling your best?

(10:03):
And so that's what I reallywanted to walk through with you
today.
That's really all I've got foryou today.
I hope that was some helpfulfood for thought as you are
noodling through supplements andwhat is right for you, what is
a good fit for you.
If this conversation was helpfuland you think somebody else in
your life needs to hear it, Iwould love it if you shared this
with them, and if you have anyquestions about supplements.

(10:25):
If you want to chat more, thenclick on the link in the show
notes to set up your freestrategy call.
I would love to chat with youand understand what are your
goals and how can I support you.
So that is it for today.
Thanks for listening to.
I'm Hormonal.
I am Bridget Walton and I willsee you on the next one.
If you loved today's episodeand got something good out of it

(10:46):
, make sure you subscribe sothat these episodes show up
automatically in your feed.
No work 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

(11:09):
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.