September 2, 2025 • 24 mins
👉 Ready to fix your hormones for good? Set up your free strategy call with Bridget 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 episode tackles the biggest excuse keeping women stuck with hormone problems: "I don't have time." Learn how to reallocate just 60 minutes from social media scrolling into hormone-healing activities, plus 4 zero-time changes that support irregular periods, energy crashes, and gut health without adding anything to your schedule.
👉 DM us on Instagram @im_hormonal - we want to hear your biggest takeaway
👉 See real client transformations and results at www.imhormonal.com
CONNECT WITH BRIDGET
LinkedIn | Instagram | Website | www.imhormonal.com/apply
Claim Your Free Strategy Call | Sign up for weekly tips via email
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Let's do a quick show of hands out here.
Raise your hand.
If you are somebody who haslistened to a billion podcasts
about hormone health by now, butyou haven't actually made any
changes yet.
Or are you somebody who feelslike you don't actually have the
time to improve your hormonehealth, but you want to happen,
so you're just listening as away to make yourself feel like
(00:23):
you're doing something?
Well, if that is you, then you,my girl, are in the right spot,
because today we are going tomake yourself feel like you're
doing something.
Well, if that is you, then you,my girl, are in the right spot,
because today we are going tomake some change.
Today you are going to takeaction, and I'm going to tell
you why.
It is going to take way lesstime and less energy than you
think.
Let's do it.
Welcome to.
I'm Hormonal, your source ofinformation about women's
(00:43):
hormone health and how tosupport 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
access to accurate informationabout what's up with your unruly
(01:03):
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Hello, hello.
You are listening to episodenumber 130 of I'm Hormonal.
I'm your host, bridget Walton.
I'm really glad that you'rehere with me today, because
(01:24):
something that I hear all toooften, that surely I myself have
uttered as well, is that Idon't really have the time to do
this thing that I want to do orthat I need to do, like, oh my
gosh, I used to say this all thetime about replacing my windows
and my patio door.
(01:44):
Okay, we're going to go intoquick story time.
I dated this guy and Iapparently had mentioned to him
that I really wanted to get newwindows and doors.
Then we stopped dating.
I think like six months laterwe saw each other again,
apparently, I mentioned it andhe says oh yeah, you were like,
you mentioned that, you knowlast year.
(02:06):
And I was like oh shit, am Isomebody who just talks about
doing something and I don'tactually do it?
And let me tell you, I don'tknow if it was that day, but
certainly that week I was likewe're taking action, we're
figuring out windows and doorsand we are making a change here,
(02:27):
because I can't just bestagnant.
The temperature of my home isat risk here.
So, when it comes to our hormonehealth, when it comes to your
gut health whether you haveunpredictable periods or you
have crazy period pain or youhave constant bloating you're
(02:47):
probably listening to thispodcast because you want to see
a change there.
And it is so easy.
It is all too human to want tolisten to a bunch of podcasts,
read a bunch of books, get abunch of whoever's
recommendations on what to do,get a bunch of whoever's you
(03:08):
know recommendations on what todo and then, once you finally
have all of the information,then you're going to take action
.
But that's just how it soundsin our heads.
In real life.
You gotta start taking action.
So I think you see where I'mgoing with this.
I obviously am feeling a littlebit passionate about this today.
I don't know what my mood islike, but I had a whole other
(03:28):
plan for a different topic.
I went to go start recordingand I was like, no, no, no, no.
This is not.
You know, what we need to talkabout is this idea where we
think we don't have enough time,because a lot of the time, it's
not even about time.
It's more so about energy andabout what we want to put our
(03:50):
energy into, whether that's likeyou know hey, this is where I
want to put my effort and myfocus or like, literally, I'm
tired.
I'm tired because I've beenstressed, because I'm underslept
, because my hormones, mycortisol, is on the fritz and it
is making me feel sleepy like alittle baby.
(04:13):
I'm being a little bit dramatichere, but I would even ask you
the question.
Then I would say well, do youhave the energy not to impact
your hormones and to improvewhat's going on with your
hormones?
Because once you start to makethose changes, you're going to
feel better.
You're going to see your timemultiplying, right.
(04:35):
Isn't that what you want?
It can be so difficult to takethat first step right.
Change is hard.
If you've been here before,you've heard me say that, and
actually let me even stop myself, because I really just got
right into this, but I alwayslike to stop and say hello and a
special welcome to those of youwho are listening to the
podcast for the first time today.
(04:57):
I'm really glad that you foundme.
What I started the podcast foris to help educate you, educate
all the gals out there aboutwhat's going on with your body,
how you can understand what'sgoing on and how you can feel
better sooner, because youdeserve to have easy periods.
(05:18):
You deserve to have confidencein your fertility or in your
reproductive health.
You deserve to feel good afteryou eat a tasty treat and not
bloated like you know, trying todo whack-a-mole and figure out
what's causing your bloating.
All of that, and more, is someof what we touch on here at
(05:49):
touch on here at on in thepodcast.
So I just like to say thanksfor listening.
Again, my name is Bridget Walton, and okay, now let me get back
to.
I'm stepping back up onto mysoapbox here about timing,
because, as I was saying, wethink, okay, I don't have the
time to do that, but it's reallysomething else.
This is really something else.
And you know another thing I'llsay here, kind of at the start
(06:12):
too, is that, of course, part ofmy job?
My job as a hormone coach is toinspire and motivate my clients
to take action, to make changesthat will help them get closer
to their health goals, andthat's what I'm doing here too.
(06:33):
It's in a little bit of adifferent form than normal,
because it's not about how tosupport estrogen detoxification
so you can enjoy less PMS.
There's another episode forthat, but today, what I really
want to motivate you to do, whatI want you to walk away from
this episode with, is theinspiration not even just
(06:55):
inspiration like take actionright.
If you have not yet made achange, an actual change, on how
you're going to better supportyour period, your gut health,
then today is the day to do it.
Make this promise to me, thispromise to yourself, and do it.
Okay, you know, one thing that Ithought was pretty interesting,
(07:16):
because right along the samelines of you know whether it's
me making this excuse forsomething else, or when I'm
talking with a client on aconsole call and she says to me
I just don't think I have thetime right now, work is going to
be getting busy or whatever itis that comes up.
I just also like to reiteratethat my coaching program is
(07:40):
designed for busy women who arejust like you, and that's
because I used to be you.
I used to work in a corporateenvironment, I used to be
traveling two or three weeks outof the month.
Like we all are pressed fortime, and that's why my
(08:00):
one-on-one coaching program isstructured in a way that makes
it make sense for busy peoplewho are on the go.
So just one quick note there.
While I was thinking about howmuch time do we have or do we
lack, I did a little goog and Iwas well first surprised to see
that the average woman inAmerica spends two hours and 23
(08:26):
minutes a day on social media.
Right, we think we don't havetime, but we're getting stuck in
these scroll holes.
Now, sub note.
I was further shocked when Ichecked my own screen time and I
was like not far behind thataverage usage, prefer social
media each day, immediately,immediately.
(08:48):
I went and put a what's itcalled like a time limit on my
Instagram app.
Go ahead and do that if youfeel like you are creeping up,
getting close to that average aswell.
Well, I took this two hours and23 minutes and I said okay, let
me make a couple suggestions foryou about what you can
(09:10):
reallocate that time for, exceptlet's make it more realistic.
Let's just say that you evenspend 60 fewer minutes each day
on social media.
Like what would I do to breakup that time?
That's what I'll go throughnext year, and then I'm going to
actually run you through acouple of suggestions that I
(09:30):
have for you that literally donot take more time.
That will give you more timeback in your day, potentially,
and will also keep you on a goodtrack towards supporting your
hormone and gut health.
Coming back to these 60 minutes,I thought to myself okay, how
would I break up this hour if Iwanted to have a better hormone
(09:53):
balance?
So, again, this is for you ifI'm thinking about you who has
unpredictable periods, if yourperiod is totally MIA, if you
have really heavy periods, ifyou have super light periods.
The through line on all ofthose things that I just
mentioned is ovulation right.
Are you ovulating regularly?
(10:15):
Is that like a qualityovulation?
And the things I'll mention injust a moment here are all
adjustments that will take youzero extra minutes basically to
implement.
So the first thing that Iallocated 20 minutes to is sleep
.
All of us here, if you arelistening to me and you are not
(10:38):
yet getting a consistent eighthours of sleep, maybe seven
hours at the very minimum thefirst thing that I would love
for you to do with your extrahour each day, when you forgo
that hour of social mediascrolling, would be to sleep for
a couple extra minutes.
Sleeping is so good.
(10:58):
I mean, it sounds so dumb tosay sometimes like sleeping is
good for you.
Yes, everybody knows that.
But let's break this down forjust one hot second about why is
sleeping good for your hormonehealth?
Maybe it's actually easier toexplain why it's not good for
your hormone health.
If you lack sleep and that's inpart because one your stress
(11:21):
hormone, cortisol, is going togo up.
If you've been here before, youknow that when your cortisol
levels are higher, that's alsogoing to drive up your blood
sugar and your insulin.
That can be a bit inflammatory.
That can cause you to be on anenergy roller coaster the next
day.
Also, when cortisol and insulinare higher, that is your body
(11:44):
like yelling to your ovaries.
Hey girl, shut that factorydown.
It's a little bit stressful outhere.
We don't need to be ovulating,right?
It's coming back to thatthrough line of.
You know, are you ovulating?
Is it a quality ovulation?
So that's all to say.
(12:04):
Spend 20 extra minutes that youjust got back in your day on
sleep.
Now the second thing that I'malso allocating 20 minutes to is
spending a little bit more timemaking dinner and the reason
why I thought this was soimportant to allocate a third of
this imaginary new hour in yourday is because when you are
(12:26):
getting in nutrient-dense foods,when you're eating enough
because a lot of the gals that Iwork with are, and even myself,
sometimes everybody well, youtell me A lot of folks out there
are not eating enough theyrealize through doing a food and
mood journal or doing somethingalong those lines, they're like
(12:49):
oh shoot, I've really beenunderestimating how much I've
been taking in.
Let's change that.
Let's get you those buildingblocks, those nutrients, those
vitamins and minerals that yourbody needs in order to build and
produce an appropriate amountof hormones, as well as all the
other cofactors that your bodyneeds to process those hormones
(13:11):
and the gazillion I think that'sthe technical number gazillion
functions that your bodyperforms each day.
So we're spending a little bitmore time sleeping, a little bit
more time being intentionalabout our meals.
You don't need to be a chef,you need to just get some
variety.
(13:32):
We've got 20 minutes left thatwe've gained from our imaginary
hour, and the first 10 minutes Iwould recommend spending
walking in nature, gettingoutside, getting the sunshine
into your eyeballs, into yourbrain, telling your brain what
time of day it is, moving yourbody a little bit.
You're going to get a bonuspoint if you take this 10 minute
(13:54):
walk after your most carbforward meal of the day.
That'll support your bloodsugar.
But get out in nature Also.
Right, hearing bird songs, likebeing in green spaces,
especially being by the ocean.
Or I'm trying to think of astudy.
I read it like a year ago, butit referenced being by you know
(14:14):
huge blue the ocean or no.
No, what's the sentence I want?
When you're looking out intothe distance and a large portion
of your view is blue, thatseems to be good for your
nervous system Also.
Guys, thanks for sticking withme.
I'm doing this episode todayunedited and I feel like my
(14:38):
sentences aren't flowing assmooth as they normally do, so
appreciate you.
Okay, stick with me for thisnext and final 10 minute chunk
of this hour.
I would spend that 10 minuteseither meditating or laughing.
Now this is what I want you tospend the last 10 extra minutes
(14:58):
on, because it's reallyimportant what's going on in
your nervous system.
It's really important for howwell you can digest your food,
how well your whole digestiveprocess is functioning.
Conversation about stressLaughter is so good, connecting
(15:23):
with other humans so good, andso what we can do to lower
stress like lower inflammationis going to be golden, okay, so
if you haven't already gone intoyour phone and checked what
your screen time has been likefor social media, maybe take a
little look at that now.
Set a goal for yourself toavoid or spend 60 fewer minutes
(15:48):
on social media each day, andhow can you maybe allocate that
in the proportions that Irecommended or in another way
that better suits you than justdoom scrolling and not being
able to remember what youactually just looked at?
Okay, let me share with you acouple of other timeless needle
(16:09):
movers here.
The first thing that I want tomention here is how big of a
difference it can make to starttaking the right supplements.
A lot of my clients, when theycome to me, they're already
taking supplements.
You, my friend, are probablytaking some type of supplement,
but are you taking the rightones?
(16:30):
This is something I work onclosely with my one-on-one
clients.
Looking at A, what is thequality of the supplement that
you are already taking?
Does that meet the level or thequality level that you want to
see?
But next to that, like, whatare the foundations that we need
(16:52):
to support?
Because if you have a stresslevel at 10 out of 10, you know,
is your zinc supplement goingto really make the difference
that you need it to?
That's just one random example,but you see where I'm coming
from when we're thinking of,okay, if you're taking
supplements anyway, what you cando even better for zero extra
(17:15):
minutes, is making sure that youare taking the right
supplements to support youroverall progress.
Another thing that I want tosuggest to you and one of my
recent clients had a hugesuccess with this because
figuring out what is, a theright type of workout for you
and, b what is the right timingof that workout, my friend, your
(17:41):
whole day can be changed bythis.
So this is again something.
You don't have to necessarilyspend more time exercising, but
for some people perhaps you,when you work out in the morning
, you feel smoked the whole restof the day, and vice versa.
For some people who work out inthe evening, it negatively
(18:01):
impacts their sleep and thenthey're starting off on the
wrong foot the following morning.
So all of that is to say whattime of day is best for you to
work out, given your currenthormonal situation.
A lot of the recommendations outthere are, for you know.
Hey, if you are in perfect,excellent health.
You should work out in themorning, for example.
(18:23):
But if you've got something alittle bit off balance, is that
the best for you?
So that's my secondrecommendation.
And just thinking about youknow, do you need to be doing a
HIIT workout or would you bebetter off doing some weight
lifting, weight training, maybeeven going for a walk, instead
of, like training for your ultramarathon?
You go, girl, but sometimesthese healthy events like, let's
(18:49):
even say, a half marathon,sometimes that can be a stressor
on your body too, right, allright.
Recommendation number three thatI have here that can take you
almost no extra time in your dayis increasing the number of
plants that you're consuming.
Now you might think, well,bridget, that sure as heck
(19:09):
sounds like it's going to takesome more time.
But I promise you that youspend, okay, let's say, an extra
30 seconds while you're at thegrocery store to pick up a few
extra or new, like seeds orherbs or spices.
Maybe you grab a sauerkraut orsome olives, some real easy,
(19:30):
quick veggies.
Spend those 30 seconds whileyou're at the store.
Then, obviously, once they'rein your house they're so easy to
just sprinkle on to eat acouple bites of that yogurt or
kimchi, that's going to bereally supportive of your
digestive system too.
So I say that because a lot ofpeople, or a lot of my clients,
(19:54):
they kind of dread me.
They know I'm going to say, hey, we should maybe up the
diversity of what you're eating.
Let's get a couple more plantsin here.
But they are almost alwayssurprised at how easy it was to
incorporate a wider variety andhow much better they felt when
they started to switch it up alittle bit.
(20:15):
So that's recommendation numberthree.
Fourth and finally, I want toremind you that, even though
you're not currently let me evenrevise my sentence so far you
may not be meal prepping on theweekends, and by that I don't
mean prepping every single meal,but I just mean, like, making
(20:37):
something ahead of time.
And you're still going to bemaking up that time, though, in
the middle of the week, when yourun to Chipotle or when you run
to the grocery store or whenyou you know what's the cost of
not having a meal and thenfeeling like, but you know.
(21:00):
So I say that to say it reallymakes a difference to spend
let's even say, tops 60 minuteson a Sunday preparing a meal
that will save you timethroughout the week, because you
don't have to do these lastminute scrambles.
You don't have to do a lastminute like how do I feel?
You don't have to spend fourhours being not super productive
(21:25):
at your work because you'rehungry and your blood sugar is a
little bit cray-cray.
Really, I promise you, spendinga couple of minutes on the
weekend is going to save you somuch time when it comes to
figuring out what you can eat,what you want to eat and what's
going to help keep you fueledand feeling really good.
Can eat what you want to eatand what's going to help keep
(21:48):
you fueled and feeling reallygood.
All of this is to say that, ifyou're somebody who you're like
gosh, I got to wait until theperfect time to make a change to
what I'm eating.
I have to wait for the perfecttime to be ready to fix my
hormones and feel better Likegirl.
Please, please, please, takethis message.
Listen to this episode again ifyou need to, but you have
(22:12):
everything that you need to makea change.
You've got it.
You can do this, and oftentimesit's about doing less, not
doing more.
Remember that, because you knowthat, in and of itself, is going
to save you some time.
You get to decide what'simportant to you.
You get to decide when you areready to move forward, when you
(22:32):
are ready to make a change, whenyou are ready to feel better.
So if you keep choosing to makean excuse to wait until a later
time to fix your period, youknow what is it that's really
holding you back.
That's what I would encourageyou to inspect.
But, if nothing else, from thisconversation, you know that
(22:56):
time-wise fixing your hormonesis going to be a lot easier than
you thought it was, and you canstart retelling, like rewriting
, this story for yourselfBecause, again, you deserve to
feel really good in your body,you deserve to know how to
support your body and youdeserve like to prioritize, or
(23:18):
rather spend your time onsomething other than figuring
out your hormone health and yourgut health.
So let me help you out with that.
Figuring out your hormonehealth and your gut health, so
let me help you out with that.
That is literally what I'm herefor.
If you are ready for any typeof one-on-one support, check out
the link in the show notes.
I would love to talk with youon a strategy call, about what
(23:38):
your goals are and how mycoaching could be a good match
for you.
In the meantime, check yourscreen time.
What is it that you're going todo instead of spending some of
that screen time on social media?
So thank you guys for listeningAgain.
I know this has been a littlebit of a different episode than
(23:58):
my normal ones, but I hope thiswas helpful and I hope this
motivated you to make somechange.
I'm going to leave it on that.
Make some change.
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.
(24:20):
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
my offer for a free strategycall.
You can find these links andmore in the show notes.
(24:43):
All right, we'll see you on thenext one.
Let's do a quick show of hands out here.
Raise your hand.
If you are somebody who haslistened to a billion podcasts
about hormone health by now, butyou haven't actually made any
changes yet.
Or are you somebody who feelslike you don't actually have the
time to improve your hormonehealth, but you want to happen,
so you're just listening as away to make yourself feel like
(00:23):
you're doing something?
Well, if that is you, then you,my girl, are in the right spot,
because today we are going tomake yourself feel like you're
doing something.
Well, if that is you, then you,my girl, are in the right spot,
because today we are going tomake some change.
Today you are going to takeaction, and I'm going to tell
you why.
It is going to take way lesstime and less energy than you
think.
Let's do it.
Welcome to.
I'm Hormonal, your source ofinformation about women's
(00:43):
hormone health and how tosupport 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
access to accurate informationabout what's up with your unruly
(01:03):
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Hello, hello.
You are listening to episodenumber 130 of I'm Hormonal.
I'm your host, bridget Walton.
I'm really glad that you'rehere with me today, because
(01:24):
something that I hear all toooften, that surely I myself have
uttered as well, is that Idon't really have the time to do
this thing that I want to do orthat I need to do, like, oh my
gosh, I used to say this all thetime about replacing my windows
and my patio door.
(01:44):
Okay, we're going to go intoquick story time.
I dated this guy and Iapparently had mentioned to him
that I really wanted to get newwindows and doors.
Then we stopped dating.
I think like six months laterwe saw each other again,
apparently, I mentioned it andhe says oh yeah, you were like,
you mentioned that, you knowlast year.
(02:06):
And I was like oh shit, am Isomebody who just talks about
doing something and I don'tactually do it?
And let me tell you, I don'tknow if it was that day, but
certainly that week I was likewe're taking action, we're
figuring out windows and doorsand we are making a change here,
(02:27):
because I can't just bestagnant.
The temperature of my home isat risk here.
So, when it comes to our hormonehealth, when it comes to your
gut health whether you haveunpredictable periods or you
have crazy period pain or youhave constant bloating you're
(02:47):
probably listening to thispodcast because you want to see
a change there.
And it is so easy.
It is all too human to want tolisten to a bunch of podcasts,
read a bunch of books, get abunch of whoever's
recommendations on what to do,get a bunch of whoever's you
(03:08):
know recommendations on what todo and then, once you finally
have all of the information,then you're going to take action
.
But that's just how it soundsin our heads.
In real life.
You gotta start taking action.
So I think you see where I'mgoing with this.
I obviously am feeling a littlebit passionate about this today.
I don't know what my mood islike, but I had a whole other
(03:28):
plan for a different topic.
I went to go start recordingand I was like, no, no, no, no.
This is not.
You know, what we need to talkabout is this idea where we
think we don't have enough time,because a lot of the time, it's
not even about time.
It's more so about energy andabout what we want to put our
(03:50):
energy into, whether that's likeyou know hey, this is where I
want to put my effort and myfocus or like, literally, I'm
tired.
I'm tired because I've beenstressed, because I'm underslept
, because my hormones, mycortisol, is on the fritz and it
is making me feel sleepy like alittle baby.
(04:13):
I'm being a little bit dramatichere, but I would even ask you
the question.
Then I would say well, do youhave the energy not to impact
your hormones and to improvewhat's going on with your
hormones?
Because once you start to makethose changes, you're going to
feel better.
You're going to see your timemultiplying, right.
(04:35):
Isn't that what you want?
It can be so difficult to takethat first step right.
Change is hard.
If you've been here before,you've heard me say that, and
actually let me even stop myself, because I really just got
right into this, but I alwayslike to stop and say hello and a
special welcome to those of youwho are listening to the
podcast for the first time today.
(04:57):
I'm really glad that you foundme.
What I started the podcast foris to help educate you, educate
all the gals out there aboutwhat's going on with your body,
how you can understand what'sgoing on and how you can feel
better sooner, because youdeserve to have easy periods.
(05:18):
You deserve to have confidencein your fertility or in your
reproductive health.
You deserve to feel good afteryou eat a tasty treat and not
bloated like you know, trying todo whack-a-mole and figure out
what's causing your bloating.
All of that, and more, is someof what we touch on here at
(05:49):
touch on here at on in thepodcast.
So I just like to say thanksfor listening.
Again, my name is Bridget Walton, and okay, now let me get back
to.
I'm stepping back up onto mysoapbox here about timing,
because, as I was saying, wethink, okay, I don't have the
time to do that, but it's reallysomething else.
This is really something else.
And you know another thing I'llsay here, kind of at the start
(06:12):
too, is that, of course, part ofmy job?
My job as a hormone coach is toinspire and motivate my clients
to take action, to make changesthat will help them get closer
to their health goals, andthat's what I'm doing here too.
(06:33):
It's in a little bit of adifferent form than normal,
because it's not about how tosupport estrogen detoxification
so you can enjoy less PMS.
There's another episode forthat, but today, what I really
want to motivate you to do, whatI want you to walk away from
this episode with, is theinspiration not even just
(06:55):
inspiration like take actionright.
If you have not yet made achange, an actual change, on how
you're going to better supportyour period, your gut health,
then today is the day to do it.
Make this promise to me, thispromise to yourself, and do it.
Okay, you know, one thing that Ithought was pretty interesting,
(07:16):
because right along the samelines of you know whether it's
me making this excuse forsomething else, or when I'm
talking with a client on aconsole call and she says to me
I just don't think I have thetime right now, work is going to
be getting busy or whatever itis that comes up.
I just also like to reiteratethat my coaching program is
(07:40):
designed for busy women who arejust like you, and that's
because I used to be you.
I used to work in a corporateenvironment, I used to be
traveling two or three weeks outof the month.
Like we all are pressed fortime, and that's why my
(08:00):
one-on-one coaching program isstructured in a way that makes
it make sense for busy peoplewho are on the go.
So just one quick note there.
While I was thinking about howmuch time do we have or do we
lack, I did a little goog and Iwas well first surprised to see
that the average woman inAmerica spends two hours and 23
(08:26):
minutes a day on social media.
Right, we think we don't havetime, but we're getting stuck in
these scroll holes.
Now, sub note.
I was further shocked when Ichecked my own screen time and I
was like not far behind thataverage usage, prefer social
media each day, immediately,immediately.
(08:48):
I went and put a what's itcalled like a time limit on my
Instagram app.
Go ahead and do that if youfeel like you are creeping up,
getting close to that average aswell.
Well, I took this two hours and23 minutes and I said okay, let
me make a couple suggestions foryou about what you can
(09:10):
reallocate that time for, exceptlet's make it more realistic.
Let's just say that you evenspend 60 fewer minutes each day
on social media.
Like what would I do to breakup that time?
That's what I'll go throughnext year, and then I'm going to
actually run you through acouple of suggestions that I
(09:30):
have for you that literally donot take more time.
That will give you more timeback in your day, potentially,
and will also keep you on a goodtrack towards supporting your
hormone and gut health.
Coming back to these 60 minutes,I thought to myself okay, how
would I break up this hour if Iwanted to have a better hormone
(09:53):
balance?
So, again, this is for you ifI'm thinking about you who has
unpredictable periods, if yourperiod is totally MIA, if you
have really heavy periods, ifyou have super light periods.
The through line on all ofthose things that I just
mentioned is ovulation right.
Are you ovulating regularly?
(10:15):
Is that like a qualityovulation?
And the things I'll mention injust a moment here are all
adjustments that will take youzero extra minutes basically to
implement.
So the first thing that Iallocated 20 minutes to is sleep
.
All of us here, if you arelistening to me and you are not
(10:38):
yet getting a consistent eighthours of sleep, maybe seven
hours at the very minimum thefirst thing that I would love
for you to do with your extrahour each day, when you forgo
that hour of social mediascrolling, would be to sleep for
a couple extra minutes.
Sleeping is so good.
(10:58):
I mean, it sounds so dumb tosay sometimes like sleeping is
good for you.
Yes, everybody knows that.
But let's break this down forjust one hot second about why is
sleeping good for your hormonehealth?
Maybe it's actually easier toexplain why it's not good for
your hormone health.
If you lack sleep and that's inpart because one your stress
(11:21):
hormone, cortisol, is going togo up.
If you've been here before, youknow that when your cortisol
levels are higher, that's alsogoing to drive up your blood
sugar and your insulin.
That can be a bit inflammatory.
That can cause you to be on anenergy roller coaster the next
day.
Also, when cortisol and insulinare higher, that is your body
(11:44):
like yelling to your ovaries.
Hey girl, shut that factorydown.
It's a little bit stressful outhere.
We don't need to be ovulating,right?
It's coming back to thatthrough line of.
You know, are you ovulating?
Is it a quality ovulation?
So that's all to say.
(12:04):
Spend 20 extra minutes that youjust got back in your day on
sleep.
Now the second thing that I'malso allocating 20 minutes to is
spending a little bit more timemaking dinner and the reason
why I thought this was soimportant to allocate a third of
this imaginary new hour in yourday is because when you are
(12:26):
getting in nutrient-dense foods,when you're eating enough
because a lot of the gals that Iwork with are, and even myself,
sometimes everybody well, youtell me A lot of folks out there
are not eating enough theyrealize through doing a food and
mood journal or doing somethingalong those lines, they're like
(12:49):
oh shoot, I've really beenunderestimating how much I've
been taking in.
Let's change that.
Let's get you those buildingblocks, those nutrients, those
vitamins and minerals that yourbody needs in order to build and
produce an appropriate amountof hormones, as well as all the
other cofactors that your bodyneeds to process those hormones
(13:11):
and the gazillion I think that'sthe technical number gazillion
functions that your bodyperforms each day.
So we're spending a little bitmore time sleeping, a little bit
more time being intentionalabout our meals.
You don't need to be a chef,you need to just get some
variety.
(13:32):
We've got 20 minutes left thatwe've gained from our imaginary
hour, and the first 10 minutes Iwould recommend spending
walking in nature, gettingoutside, getting the sunshine
into your eyeballs, into yourbrain, telling your brain what
time of day it is, moving yourbody a little bit.
You're going to get a bonuspoint if you take this 10 minute
(13:54):
walk after your most carbforward meal of the day.
That'll support your bloodsugar.
But get out in nature Also.
Right, hearing bird songs, likebeing in green spaces,
especially being by the ocean.
Or I'm trying to think of astudy.
I read it like a year ago, butit referenced being by you know
(14:14):
huge blue the ocean or no.
No, what's the sentence I want?
When you're looking out intothe distance and a large portion
of your view is blue, thatseems to be good for your
nervous system Also.
Guys, thanks for sticking withme.
I'm doing this episode todayunedited and I feel like my
(14:38):
sentences aren't flowing assmooth as they normally do, so
appreciate you.
Okay, stick with me for thisnext and final 10 minute chunk
of this hour.
I would spend that 10 minuteseither meditating or laughing.
Now this is what I want you tospend the last 10 extra minutes
(14:58):
on, because it's reallyimportant what's going on in
your nervous system.
It's really important for howwell you can digest your food,
how well your whole digestiveprocess is functioning.
Conversation about stressLaughter is so good, connecting
(15:23):
with other humans so good, andso what we can do to lower
stress like lower inflammationis going to be golden, okay, so
if you haven't already gone intoyour phone and checked what
your screen time has been likefor social media, maybe take a
little look at that now.
Set a goal for yourself toavoid or spend 60 fewer minutes
(15:48):
on social media each day, andhow can you maybe allocate that
in the proportions that Irecommended or in another way
that better suits you than justdoom scrolling and not being
able to remember what youactually just looked at?
Okay, let me share with you acouple of other timeless needle
(16:09):
movers here.
The first thing that I want tomention here is how big of a
difference it can make to starttaking the right supplements.
A lot of my clients, when theycome to me, they're already
taking supplements.
You, my friend, are probablytaking some type of supplement,
but are you taking the rightones?
(16:30):
This is something I work onclosely with my one-on-one
clients.
Looking at A, what is thequality of the supplement that
you are already taking?
Does that meet the level or thequality level that you want to
see?
But next to that, like, whatare the foundations that we need
(16:52):
to support?
Because if you have a stresslevel at 10 out of 10, you know,
is your zinc supplement goingto really make the difference
that you need it to?
That's just one random example,but you see where I'm coming
from when we're thinking of,okay, if you're taking
supplements anyway, what you cando even better for zero extra
(17:15):
minutes, is making sure that youare taking the right
supplements to support youroverall progress.
Another thing that I want tosuggest to you and one of my
recent clients had a hugesuccess with this because
figuring out what is, a theright type of workout for you
and, b what is the right timingof that workout, my friend, your
(17:41):
whole day can be changed bythis.
So this is again something.
You don't have to necessarilyspend more time exercising, but
for some people perhaps you,when you work out in the morning
, you feel smoked the whole restof the day, and vice versa.
For some people who work out inthe evening, it negatively
(18:01):
impacts their sleep and thenthey're starting off on the
wrong foot the following morning.
So all of that is to say whattime of day is best for you to
work out, given your currenthormonal situation.
A lot of the recommendations outthere are, for you know.
Hey, if you are in perfect,excellent health.
You should work out in themorning, for example.
(18:23):
But if you've got something alittle bit off balance, is that
the best for you?
So that's my secondrecommendation.
And just thinking about youknow, do you need to be doing a
HIIT workout or would you bebetter off doing some weight
lifting, weight training, maybeeven going for a walk, instead
of, like training for your ultramarathon?
You go, girl, but sometimesthese healthy events like, let's
(18:49):
even say, a half marathon,sometimes that can be a stressor
on your body too, right, allright.
Recommendation number three thatI have here that can take you
almost no extra time in your dayis increasing the number of
plants that you're consuming.
Now you might think, well,bridget, that sure as heck
(19:09):
sounds like it's going to takesome more time.
But I promise you that youspend, okay, let's say, an extra
30 seconds while you're at thegrocery store to pick up a few
extra or new, like seeds orherbs or spices.
Maybe you grab a sauerkraut orsome olives, some real easy,
(19:30):
quick veggies.
Spend those 30 seconds whileyou're at the store.
Then, obviously, once they'rein your house they're so easy to
just sprinkle on to eat acouple bites of that yogurt or
kimchi, that's going to bereally supportive of your
digestive system too.
So I say that because a lot ofpeople, or a lot of my clients,
(19:54):
they kind of dread me.
They know I'm going to say, hey, we should maybe up the
diversity of what you're eating.
Let's get a couple more plantsin here.
But they are almost alwayssurprised at how easy it was to
incorporate a wider variety andhow much better they felt when
they started to switch it up alittle bit.
(20:15):
So that's recommendation numberthree.
Fourth and finally, I want toremind you that, even though
you're not currently let me evenrevise my sentence so far you
may not be meal prepping on theweekends, and by that I don't
mean prepping every single meal,but I just mean, like, making
(20:37):
something ahead of time.
And you're still going to bemaking up that time, though, in
the middle of the week, when yourun to Chipotle or when you run
to the grocery store or whenyou you know what's the cost of
not having a meal and thenfeeling like, but you know.
(21:00):
So I say that to say it reallymakes a difference to spend
let's even say, tops 60 minuteson a Sunday preparing a meal
that will save you timethroughout the week, because you
don't have to do these lastminute scrambles.
You don't have to do a lastminute like how do I feel?
You don't have to spend fourhours being not super productive
(21:25):
at your work because you'rehungry and your blood sugar is a
little bit cray-cray.
Really, I promise you, spendinga couple of minutes on the
weekend is going to save you somuch time when it comes to
figuring out what you can eat,what you want to eat and what's
going to help keep you fueledand feeling really good.
Can eat what you want to eatand what's going to help keep
(21:48):
you fueled and feeling reallygood.
All of this is to say that, ifyou're somebody who you're like
gosh, I got to wait until theperfect time to make a change to
what I'm eating.
I have to wait for the perfecttime to be ready to fix my
hormones and feel better Likegirl.
Please, please, please, takethis message.
Listen to this episode again ifyou need to, but you have
(22:12):
everything that you need to makea change.
You've got it.
You can do this, and oftentimesit's about doing less, not
doing more.
Remember that, because you knowthat, in and of itself, is going
to save you some time.
You get to decide what'simportant to you.
You get to decide when you areready to move forward, when you
(22:32):
are ready to make a change, whenyou are ready to feel better.
So if you keep choosing to makean excuse to wait until a later
time to fix your period, youknow what is it that's really
holding you back.
That's what I would encourageyou to inspect.
But, if nothing else, from thisconversation, you know that
(22:56):
time-wise fixing your hormonesis going to be a lot easier than
you thought it was, and you canstart retelling, like rewriting
, this story for yourselfBecause, again, you deserve to
feel really good in your body,you deserve to know how to
support your body and youdeserve like to prioritize, or
(23:18):
rather spend your time onsomething other than figuring
out your hormone health and yourgut health.
So let me help you out with that.
Figuring out your hormonehealth and your gut health, so
let me help you out with that.
That is literally what I'm herefor.
If you are ready for any typeof one-on-one support, check out
the link in the show notes.
I would love to talk with youon a strategy call, about what
(23:38):
your goals are and how mycoaching could be a good match
for you.
In the meantime, check yourscreen time.
What is it that you're going todo instead of spending some of
that screen time on social media?
So thank you guys for listeningAgain.
I know this has been a littlebit of a different episode than
(23:58):
my normal ones, but I hope thiswas helpful and I hope this
motivated you to make somechange.
I'm going to leave it on that.
Make some change.
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.
(24:20):
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
my offer for a free strategycall.
You can find these links andmore in the show notes.
(24:43):
All right, we'll see you on thenext one.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.