July 15, 2025 • 17 mins
Dietary fats are essential building blocks for hormone production and can help with issues like missing periods, low energy, and intense cravings. This misunderstood nutrient plays a crucial role in hormone balance, blood sugar regulation, and overall reproductive health.
• Healthy fats are literally the building blocks of your hormones
• Excellent sources of healthy fats include avocados, fatty fish, nuts, seeds, olive oil, and avocado oil
• Fat-rich breakfasts help maintain stable blood sugar and reduce cravings throughout the day
• Practical ways to incorporate more fats: use full-fat dairy, cook with quality oils, add seeds to meals
• A fat-forward diet helps with satiety and reduces the need for constant snacking
• Even simple changes like choosing full-fat yogurt or adding avocado to meals can make a difference
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Healthy.
Fats are the building blocks ofyour hormones.
If you've been struggling withlow energy, missing periods
maybe you've had more cravingsthan you used to.
It could be time to take a lookat what's on your plate, and
today we're gonna talk about whyfats are an essential part of
your diet, how to pick the rightones and why they are the
opposite of the enemy.
(00:20):
Let's do it.
Welcome to I'm Hormonal, yoursource of information about
women's hormone health and howto support your body.
Naturally, I'm your host,bridget Walton, and I'm a
certified functional hormonespecialist and menstrual cycle
coach.
I am on a mission to hold thesehormone conversations with as
many menstruators as possible,because you deserve easier
(00:42):
access to accurate informationabout what's up with your unruly
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Hello, hello, welcome toepisode 118 of I'm Hormonal.
I'm your host, bridget Walton.
I'm really excited that you'relistening of I'm Hormonal.
(01:04):
I'm your host, bridget Walton.
I'm really excited that you'relistening, especially for this
episode that is about somethingthat can be so confusing.
I'm what?
I'm 32 right now.
Maybe you are in a similar agebracket, or maybe not, but
perhaps you yourself wentthrough a part of your life when
you avoided fat like the plague.
Maybe you're still doing it,maybe you saw your mom do it or
(01:25):
other gals in your life.
But here we are in 2025.
We're working on getting ourhormones back in balance.
We're working on improving ourstress, we're working on
supporting our health for thelong run, and fat is a huge,
huge, huge, huge part of thatconversation.
If you're somebody who hasmissing periods she gone, she's
(01:50):
MIA.
Maybe you have low progesterone, which means your luteal phase
is really quite short.
Maybe you have had low libidorecently, or just your stress
levels are maxed out.
For any of these reasons ormore, this episode could be
really perfect for you Because,again, we have to figure out
what's the right way to getthese healthy fats back into
(02:12):
your diet, and I hear this allof the time from my clients that
I work with one-on-one.
I hear gals with this perceptionthat you know I prefer to get
low-fat yogurt or low-fat cheese, whatever it is, because I want
to minimize my calorie intake.
Or for another gal I workedwith recently, she says I just
(02:33):
always thought that more fat inmy food meant more fat on my
body.
It's really unfortunate that wein the English language use
this one word, one word, fat foractually several different
things.
Because the fat that you eatthrough your food is not the
same, not exactly the same asthe fat that is on your body.
(02:55):
Or even when we think of thefat that is in or on our body,
we have different types of fat,like around our organs, that
visceral fat, versus what is onour arm and maybe keeps waving a
little bit after we're donewaving goodbye.
I also want to mention here thatadipose tissue, fat tissue.
(03:18):
It is important, absolutelycritical for hormone production.
That fat, that cholesterol, isthe building block for your
hormones.
But even beyond that, theadipose tissue in your body is
used to help translate, converttestosterone into estrogen.
(03:40):
So it's this back and forth ofokay, you need fat in order to
create your hormones.
You also like fat from yourdiet to create those hormones.
You also need some fat on yourbody in order to maintain
hormone balance.
So that's where I want to start,kind of setting the stage for
(04:01):
what is the conversation beenabout it?
And it's.
This is confusing.
There's a lot of informationthat was popular in maybe the
late 1900s.
I feel like I'm 200 years oldwhen I say in the late 1900s,
but some of the studies on thisare evolving.
Certainly more recognition that, again, fat is an important
(04:23):
part of the diet.
I'll probably say that fivemore times in this episode, but
great, we're all on the samepage here.
So let's get into it a littlebit more, because I really want
to make it actionable and easyto comprehend for how you can
incorporate some healthy fatsinto your diet.
What do you want to steertowards and what might you want
(04:45):
to steer away from?
So let's look at some differentsources of fats and as we jump
into this part of theconversation, I also want to
remind you about omega-3s andomega-6s.
So omega-3 fatty acids, omega-6fatty acids You've probably
heard of omega-3s, because whenyou're checking out the options
(05:09):
for trail mixes, you'll see thatthere's like a heart healthy
omega-3 mix.
Or you'll see right, maybeyou've just taken fish oil
supplements or know somebody whohas and those are normally
centered around omega-3s.
Omega-6s are another type ofacid.
Our body needs both of them.
We need both of these, omega-3sand omega-6s.
(05:32):
But there is a certain balancethat best supports our health
and best supports our bodybetween the two, namely more
omega-3s than omega-6s.
So we'll get into this in asecond too, just so you can
understand.
Okay, where am I getting most ofthe 6s from, most of the 3s
(05:53):
from?
It's not something that youneed to math out and keep
specific track of, that's not myrecommendation, but being aware
that, oh, okay, yeah, omega-6s,when in excess, can create a
bit more inflammation, that'ssomething worth noting.
So let's start with thoseomega-6s, because, while, yes,
there are omega-6s in some ofthe items that I will recommend
(06:18):
to you for healthy sources, theyare also particularly high when
you're consuming fried foods,when you're consuming processed
foods, when you're consumingrefined seed oils.
Anything that has been overlyprocessed probably has more
omega-6s.
If we're making ageneralization and just trying
(06:38):
to help paint the overallpicture for you, so for
Americans at least, on average,americans are getting much more
exposure or taking in much moreomega-6 fatty acids than we are
omega-3s.
So what I just mentioned whenit comes to fried foods, refined
seed oils, anything that'soverly processed, if you can't
(07:02):
picture the plant that it comesfrom when you read the word on
the label, then that's overlyprocessed.
If you can't picture the plantthat it comes from when you read
the word on the label, thenthat's just something to think.
Hmm, okay, is this one of thesegood sources that I want to
keep in my diet on a regularbasis?
Now, on the other hand, let'slook at some of these good
sources that you do want toincorporate, right, because good
(07:24):
sources of fats that I includein my diet that I would love for
you to consider upping in yourspotentially could be things
like avocado, avocado yeah, newedition of avocados just dropped
, called avocado.
Okay, I even said it wrong thesecond time, but hopefully you
guys felt me with that joke.
(07:45):
Back to business Avocado, fishand especially fatty fish,
chicken, or, if you eat othermeat I'm not really, I don't
really consume mammals, but ifyou do, then that's another
source of fats.
Also, walnuts, other nuts,seeds, extra virgin olive oil,
olive oil, avocado oil.
(08:05):
I'll mention all of these againin just a couple minutes here.
I also use butter and ghee.
Today.
I'm not going to, you know,dive into this debate on is
butter, is ghee, a good part ofthe diet?
Coconut oil also falls intothis.
It's something that I choose toincorporate, but that is a
(08:28):
deeper discussion for anotherday on those types of fats.
Suffice it to say that balanceis important and if you feel
comfortable incorporating butter, then definitely looking for a
grass-fed butter is a good wayto go.
Kerrygold is one of thosebrands that, for me at least, I
(08:51):
trust.
I trust the quality of theproduct.
Ghee, if that's new to you, isbasically butter, but with the
dairy removed, so it's likecooked down a little bit more.
And then coconut oil.
You guys know coconut oil fromwell, from our coconut friends.
Okay, so, taking a step back,you're like Bridget, you ran
(09:14):
through that pretty quickly, yes, so let's come back to it and
I'll walk you through just oneexample of what I might eat in
an average day through the lensof making sure that I'm getting
adequate fats in.
I like to give the disclaimerthat by no means do I think that
what I eat in a day is perfect.
It works well for me.
(09:35):
It might not work well for you,and that's totally okay.
This is just to give you anexample of a couple of ways to
incorporate these healthy fats.
So take what works for you,leave the rest, try something
out if it sounds like it wouldsuit you.
So here's what I love to eat ina day.
This is my ideal.
I don't know, today's a Mondayas I record this my ideal Monday
(09:57):
meal set of meals.
So what I'm doing is, forbreakfast, I'm eating eggs
normally two eggs, and I putsome goat cheese on that.
Both of those have fat in them,of course.
Sometimes, if I'm feeling alittle bit crazy, I'll put half
of an avocado on it.
(10:17):
Avocados, really.
They give you probably the mostbang for your buck when it
comes to how much fat you wantto get out of your one item
there.
So sometimes I'll put a littlebit of avocado on there as well.
I also, for breakfast, will eata little salad.
I love to get some greens infirst thing in the day.
(10:38):
I normally put.
I have spring mix, I putsprouts on it, I will put ground
flax seed, I will put some hempseed or other seeds, then I'll
follow it up with extra virginolive oil, apple cider vinegar
and tahini.
So a lot of the things that I'msaying right now are some of
these good fat sources.
(10:59):
When we look at all of thosedifferent seeds, when we look at
extra virgin olive oil and thenalso tahini right, tahini is
sesame seed, like sesame seedsare to peanut butter, as how do
you say that?
Anyway, you know peanuts are topeanut butter, what sesame
seeds are to tahini.
So that's how I start my day.
(11:21):
When I start my day with abreakfast that is more fat
forward, more protein forward.
That helps me to feelparticularly satiated throughout
the day and I'm not feelinghungry.
I'm not looking for snacks.
So I mentioned that because, ofcourse, we started out or I
started out the conversation bytelling you how fat is important
(11:43):
for building hormones, which,yes, it is.
It's also important and reallyhelpful for keeping your blood
sugar levels stable and we knowthat is also helpful and
supportive for your balancedhormones, namely insulin and
your cortisol, your stresshormone cortisol because when
(12:06):
you have more fat in your diet,that's going to help support
more stable blood sugar levels.
So I love to mention some bloodsugar regulation.
So cool, check that box fortoday's conversation, all right.
So we looked at breakfast.
Moving on to the rest of the day, I'll a lot of times have a
protein smoothie midday.
Sometimes, if I didn't haveavocado earlier in the day, I'll
(12:29):
put half of a frozen avocado inthere, which makes your
smoothie real creamy.
I will also normally put inmaybe two tablespoons of chia
seeds and blend that up nice andgood with it to have that
additional source of fiber andfat.
But I guess, yeah, relativelylow fat lunch, especially if I'm
(12:51):
like just having a smoothieLater in the day, or maybe as an
alternative for lunch.
I will oftentimes have um well,have a meat in my meal.
For me, meat meaning eitherchicken or fish, or sometimes
shrimp.
When I make rice, I love to makerice with coconut milk, so most
(13:12):
of the liquid is a can of fullfat coconut milk.
I'll add a little bit morewater, but that's another way to
make a super tasty rice.
If you haven't tried it, I hopeyou love it.
And a fat source in there too.
Now, this might sound a littlecrazy.
Like Bridget, why are yougetting in a million fat sources
?
It also happens to be that thisis just what helps me feel good
(13:36):
and what I find to be tasty, soI love to give a disclaimer.
There it is.
What else do I want to mentionhere?
No, maybe that's good.
A couple of ideas.
You can also.
You know, maybe you're alreadyeating yogurt and you just say,
okay, hey, I'm going to opt forthe full fat yogurt.
I'm already eating whatevercheese, I'm going to opt for the
(13:59):
full fat cheese, because fat isnot our enemy here, especially
when we are trying to get yourhormones back in balance, get
things in shape, and if you arehaving cravings, if you're
having trouble not snacking inbetween meals, then it can be
really supportive to bridge thatgap, bridge that time, keep
(14:21):
your blood sugar levels balancedin between meals.
So let me give you one otherquick suggestion, then we'll
wrap it up for today.
But if you are looking forsomething even more specific of
like One other quick suggestion,then we'll wrap it up for today
.
But if you are looking forsomething even more specific of
like wait, bridget, what do Iactually do first, then here are
what five things to think about.
(14:42):
First, grab avocados when you'reat the store next time.
So incorporate an avocado intoyour day, depending on how your
morning looks.
For breakfast, maybe you aregoing to fry two eggs or maybe
you're going to hard boil eggsahead of time, so you can just
grab and go Super easy.
So avocado, eggs, fat sourcefor in the morning when you go
(15:05):
grocery shopping.
Next, if you do eat meat or eatfish, just grab maybe one
package of the fatty fish.
My favorite fish is salmon.
Another easy option if youdon't have extra virgin olive
oil in your house already.
Go ahead, pick that up and thenyou can just drizzle that on
any vegetables that you'rehaving.
(15:26):
Of course you can use it tocook with.
Of course you can use it asdressing in salads, so that's
another easy source.
And then, last but not least,when you are trying to noodle
through what is a good snackthat you can have keeping your
car, keeping your bag at work,keeping your bag for when you're
traveling, find the omega-3heart healthy trail mix that's
(15:46):
going to be on the aisle at yourlocal grocery store, just as
another quick way, quick thingto go to that will be supportive
and a good fat source.
So I hope that's helpful foryou.
If you feel like you need alittle bit more direction.
You're not exactly sure how totweak your diet to support
easier, more consistent periods.
Well, this is exactly what Isupport my one-on-one coaching
(16:09):
clients with.
So if you want that extraguidance and support to
understand where to go, what todo next, you can go to
imhormonalcom slash apply or godown and click the show notes
link.
You'll share a little bit ofinformation with me about your
health goals and then pick atime for us to get together for
your free strategy.
(16:30):
Call goals and then pick a timefor us to get together for your
free strategy call.
So that is it for me today.
If you have any questions forme, if you have any requests for
topics that you want to hear metalk about next, you can always
connect with me on Instagram atI'm underscore hormonal.
I would love to connect withyou over there, but that's it
for today.
We'll be back on Thursday for amini version of this episode
with you, and we'll see you onthe next one.
(16:52):
Thanks, if you loved today'sepisode and got something good
out of it, make sure yousubscribe so that these episodes
show up automatically in yourfeed.
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
(17:15):
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.
All right, we'll see you on thenext one.
Healthy.
Fats are the building blocks ofyour hormones.
If you've been struggling withlow energy, missing periods
maybe you've had more cravingsthan you used to.
It could be time to take a lookat what's on your plate, and
today we're gonna talk about whyfats are an essential part of
your diet, how to pick the rightones and why they are the
opposite of the enemy.
(00:20):
Let's do it.
Welcome to I'm Hormonal, yoursource of information about
women's hormone health and howto support your body.
Naturally, I'm your host,bridget Walton, and I'm a
certified functional hormonespecialist and menstrual cycle
coach.
I am on a mission to hold thesehormone conversations with as
many menstruators as possible,because you deserve easier
(00:42):
access to accurate informationabout what's up with your unruly
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Hello, hello, welcome toepisode 118 of I'm Hormonal.
I'm your host, bridget Walton.
I'm really excited that you'relistening of I'm Hormonal.
(01:04):
I'm your host, bridget Walton.
I'm really excited that you'relistening, especially for this
episode that is about somethingthat can be so confusing.
I'm what?
I'm 32 right now.
Maybe you are in a similar agebracket, or maybe not, but
perhaps you yourself wentthrough a part of your life when
you avoided fat like the plague.
Maybe you're still doing it,maybe you saw your mom do it or
(01:25):
other gals in your life.
But here we are in 2025.
We're working on getting ourhormones back in balance.
We're working on improving ourstress, we're working on
supporting our health for thelong run, and fat is a huge,
huge, huge, huge part of thatconversation.
If you're somebody who hasmissing periods she gone, she's
(01:50):
MIA.
Maybe you have low progesterone, which means your luteal phase
is really quite short.
Maybe you have had low libidorecently, or just your stress
levels are maxed out.
For any of these reasons ormore, this episode could be
really perfect for you Because,again, we have to figure out
what's the right way to getthese healthy fats back into
(02:12):
your diet, and I hear this allof the time from my clients that
I work with one-on-one.
I hear gals with this perceptionthat you know I prefer to get
low-fat yogurt or low-fat cheese, whatever it is, because I want
to minimize my calorie intake.
Or for another gal I workedwith recently, she says I just
(02:33):
always thought that more fat inmy food meant more fat on my
body.
It's really unfortunate that wein the English language use
this one word, one word, fat foractually several different
things.
Because the fat that you eatthrough your food is not the
same, not exactly the same asthe fat that is on your body.
(02:55):
Or even when we think of thefat that is in or on our body,
we have different types of fat,like around our organs, that
visceral fat, versus what is onour arm and maybe keeps waving a
little bit after we're donewaving goodbye.
I also want to mention here thatadipose tissue, fat tissue.
(03:18):
It is important, absolutelycritical for hormone production.
That fat, that cholesterol, isthe building block for your
hormones.
But even beyond that, theadipose tissue in your body is
used to help translate, converttestosterone into estrogen.
(03:40):
So it's this back and forth ofokay, you need fat in order to
create your hormones.
You also like fat from yourdiet to create those hormones.
You also need some fat on yourbody in order to maintain
hormone balance.
So that's where I want to start,kind of setting the stage for
(04:01):
what is the conversation beenabout it?
And it's.
This is confusing.
There's a lot of informationthat was popular in maybe the
late 1900s.
I feel like I'm 200 years oldwhen I say in the late 1900s,
but some of the studies on thisare evolving.
Certainly more recognition that, again, fat is an important
(04:23):
part of the diet.
I'll probably say that fivemore times in this episode, but
great, we're all on the samepage here.
So let's get into it a littlebit more, because I really want
to make it actionable and easyto comprehend for how you can
incorporate some healthy fatsinto your diet.
What do you want to steertowards and what might you want
(04:45):
to steer away from?
So let's look at some differentsources of fats and as we jump
into this part of theconversation, I also want to
remind you about omega-3s andomega-6s.
So omega-3 fatty acids, omega-6fatty acids You've probably
heard of omega-3s, because whenyou're checking out the options
(05:09):
for trail mixes, you'll see thatthere's like a heart healthy
omega-3 mix.
Or you'll see right, maybeyou've just taken fish oil
supplements or know somebody whohas and those are normally
centered around omega-3s.
Omega-6s are another type ofacid.
Our body needs both of them.
We need both of these, omega-3sand omega-6s.
(05:32):
But there is a certain balancethat best supports our health
and best supports our bodybetween the two, namely more
omega-3s than omega-6s.
So we'll get into this in asecond too, just so you can
understand.
Okay, where am I getting most ofthe 6s from, most of the 3s
(05:53):
from?
It's not something that youneed to math out and keep
specific track of, that's not myrecommendation, but being aware
that, oh, okay, yeah, omega-6s,when in excess, can create a
bit more inflammation, that'ssomething worth noting.
So let's start with thoseomega-6s, because, while, yes,
there are omega-6s in some ofthe items that I will recommend
(06:18):
to you for healthy sources, theyare also particularly high when
you're consuming fried foods,when you're consuming processed
foods, when you're consumingrefined seed oils.
Anything that has been overlyprocessed probably has more
omega-6s.
If we're making ageneralization and just trying
(06:38):
to help paint the overallpicture for you, so for
Americans at least, on average,americans are getting much more
exposure or taking in much moreomega-6 fatty acids than we are
omega-3s.
So what I just mentioned whenit comes to fried foods, refined
seed oils, anything that'soverly processed, if you can't
(07:02):
picture the plant that it comesfrom when you read the word on
the label, then that's overlyprocessed.
If you can't picture the plantthat it comes from when you read
the word on the label, thenthat's just something to think.
Hmm, okay, is this one of thesegood sources that I want to
keep in my diet on a regularbasis?
Now, on the other hand, let'slook at some of these good
sources that you do want toincorporate, right, because good
(07:24):
sources of fats that I includein my diet that I would love for
you to consider upping in yourspotentially could be things
like avocado, avocado yeah, newedition of avocados just dropped
, called avocado.
Okay, I even said it wrong thesecond time, but hopefully you
guys felt me with that joke.
(07:45):
Back to business Avocado, fishand especially fatty fish,
chicken, or, if you eat othermeat I'm not really, I don't
really consume mammals, but ifyou do, then that's another
source of fats.
Also, walnuts, other nuts,seeds, extra virgin olive oil,
olive oil, avocado oil.
(08:05):
I'll mention all of these againin just a couple minutes here.
I also use butter and ghee.
Today.
I'm not going to, you know,dive into this debate on is
butter, is ghee, a good part ofthe diet?
Coconut oil also falls intothis.
It's something that I choose toincorporate, but that is a
(08:28):
deeper discussion for anotherday on those types of fats.
Suffice it to say that balanceis important and if you feel
comfortable incorporating butter, then definitely looking for a
grass-fed butter is a good wayto go.
Kerrygold is one of thosebrands that, for me at least, I
(08:51):
trust.
I trust the quality of theproduct.
Ghee, if that's new to you, isbasically butter, but with the
dairy removed, so it's likecooked down a little bit more.
And then coconut oil.
You guys know coconut oil fromwell, from our coconut friends.
Okay, so, taking a step back,you're like Bridget, you ran
(09:14):
through that pretty quickly, yes, so let's come back to it and
I'll walk you through just oneexample of what I might eat in
an average day through the lensof making sure that I'm getting
adequate fats in.
I like to give the disclaimerthat by no means do I think that
what I eat in a day is perfect.
It works well for me.
(09:35):
It might not work well for you,and that's totally okay.
This is just to give you anexample of a couple of ways to
incorporate these healthy fats.
So take what works for you,leave the rest, try something
out if it sounds like it wouldsuit you.
So here's what I love to eat ina day.
This is my ideal.
I don't know, today's a Mondayas I record this my ideal Monday
(09:57):
meal set of meals.
So what I'm doing is, forbreakfast, I'm eating eggs
normally two eggs, and I putsome goat cheese on that.
Both of those have fat in them,of course.
Sometimes, if I'm feeling alittle bit crazy, I'll put half
of an avocado on it.
(10:17):
Avocados, really.
They give you probably the mostbang for your buck when it
comes to how much fat you wantto get out of your one item
there.
So sometimes I'll put a littlebit of avocado on there as well.
I also, for breakfast, will eata little salad.
I love to get some greens infirst thing in the day.
(10:38):
I normally put.
I have spring mix, I putsprouts on it, I will put ground
flax seed, I will put some hempseed or other seeds, then I'll
follow it up with extra virginolive oil, apple cider vinegar
and tahini.
So a lot of the things that I'msaying right now are some of
these good fat sources.
(10:59):
When we look at all of thosedifferent seeds, when we look at
extra virgin olive oil and thenalso tahini right, tahini is
sesame seed, like sesame seedsare to peanut butter, as how do
you say that?
Anyway, you know peanuts are topeanut butter, what sesame
seeds are to tahini.
So that's how I start my day.
(11:21):
When I start my day with abreakfast that is more fat
forward, more protein forward.
That helps me to feelparticularly satiated throughout
the day and I'm not feelinghungry.
I'm not looking for snacks.
So I mentioned that because, ofcourse, we started out or I
started out the conversation bytelling you how fat is important
(11:43):
for building hormones, which,yes, it is.
It's also important and reallyhelpful for keeping your blood
sugar levels stable and we knowthat is also helpful and
supportive for your balancedhormones, namely insulin and
your cortisol, your stresshormone cortisol because when
(12:06):
you have more fat in your diet,that's going to help support
more stable blood sugar levels.
So I love to mention some bloodsugar regulation.
So cool, check that box fortoday's conversation, all right.
So we looked at breakfast.
Moving on to the rest of the day, I'll a lot of times have a
protein smoothie midday.
Sometimes, if I didn't haveavocado earlier in the day, I'll
(12:29):
put half of a frozen avocado inthere, which makes your
smoothie real creamy.
I will also normally put inmaybe two tablespoons of chia
seeds and blend that up nice andgood with it to have that
additional source of fiber andfat.
But I guess, yeah, relativelylow fat lunch, especially if I'm
(12:51):
like just having a smoothieLater in the day, or maybe as an
alternative for lunch.
I will oftentimes have um well,have a meat in my meal.
For me, meat meaning eitherchicken or fish, or sometimes
shrimp.
When I make rice, I love to makerice with coconut milk, so most
(13:12):
of the liquid is a can of fullfat coconut milk.
I'll add a little bit morewater, but that's another way to
make a super tasty rice.
If you haven't tried it, I hopeyou love it.
And a fat source in there too.
Now, this might sound a littlecrazy.
Like Bridget, why are yougetting in a million fat sources
?
It also happens to be that thisis just what helps me feel good
(13:36):
and what I find to be tasty, soI love to give a disclaimer.
There it is.
What else do I want to mentionhere?
No, maybe that's good.
A couple of ideas.
You can also.
You know, maybe you're alreadyeating yogurt and you just say,
okay, hey, I'm going to opt forthe full fat yogurt.
I'm already eating whatevercheese, I'm going to opt for the
(13:59):
full fat cheese, because fat isnot our enemy here, especially
when we are trying to get yourhormones back in balance, get
things in shape, and if you arehaving cravings, if you're
having trouble not snacking inbetween meals, then it can be
really supportive to bridge thatgap, bridge that time, keep
(14:21):
your blood sugar levels balancedin between meals.
So let me give you one otherquick suggestion, then we'll
wrap it up for today.
But if you are looking forsomething even more specific of
like One other quick suggestion,then we'll wrap it up for today
.
But if you are looking forsomething even more specific of
like wait, bridget, what do Iactually do first, then here are
what five things to think about.
(14:42):
First, grab avocados when you'reat the store next time.
So incorporate an avocado intoyour day, depending on how your
morning looks.
For breakfast, maybe you aregoing to fry two eggs or maybe
you're going to hard boil eggsahead of time, so you can just
grab and go Super easy.
So avocado, eggs, fat sourcefor in the morning when you go
(15:05):
grocery shopping.
Next, if you do eat meat or eatfish, just grab maybe one
package of the fatty fish.
My favorite fish is salmon.
Another easy option if youdon't have extra virgin olive
oil in your house already.
Go ahead, pick that up and thenyou can just drizzle that on
any vegetables that you'rehaving.
(15:26):
Of course you can use it tocook with.
Of course you can use it asdressing in salads, so that's
another easy source.
And then, last but not least,when you are trying to noodle
through what is a good snackthat you can have keeping your
car, keeping your bag at work,keeping your bag for when you're
traveling, find the omega-3heart healthy trail mix that's
(15:46):
going to be on the aisle at yourlocal grocery store, just as
another quick way, quick thingto go to that will be supportive
and a good fat source.
So I hope that's helpful foryou.
If you feel like you need alittle bit more direction.
You're not exactly sure how totweak your diet to support
easier, more consistent periods.
Well, this is exactly what Isupport my one-on-one coaching
(16:09):
clients with.
So if you want that extraguidance and support to
understand where to go, what todo next, you can go to
imhormonalcom slash apply or godown and click the show notes
link.
You'll share a little bit ofinformation with me about your
health goals and then pick atime for us to get together for
your free strategy.
(16:30):
Call goals and then pick a timefor us to get together for your
free strategy call.
So that is it for me today.
If you have any questions forme, if you have any requests for
topics that you want to hear metalk about next, you can always
connect with me on Instagram atI'm underscore hormonal.
I would love to connect withyou over there, but that's it
for today.
We'll be back on Thursday for amini version of this episode
with you, and we'll see you onthe next one.
(16:52):
Thanks, if you loved today'sepisode and got something good
out of it, make sure yousubscribe so that these episodes
show up automatically in yourfeed.
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
(17:15):
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.
All right, we'll see you on thenext one.
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