I'm Hormonal | Hormone balance, gut health & nutrition insights

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#29. Are you curious about acupuncture, herbalism, and Chinese medicine? Have you considered how seeking a plan tailored to your specific symptoms and experience could help you achieve your health and hormone goals?

Bridget interviewed Daniel Schwartz, an Acupuncturist and Herbal Medicine Practitioner, who shared his perspective on the importance of building a foundation of healthy living, a focus on recognition that your body is the healer and heals itself, and how Chinese medicine practices can be used to elevate your health.

DOWNLOAD THE ACUPRESSURE DIAGRAM HERE
Important note: Acupressure points are NOT recommended for those of you gals who are pregnant.

This conversation touches on:
- How Daniel got started in acupuncture and herbalism
- Your body is the healer
- The basics of acupuncture
- Yin and yang
- Using a pulse to identify health status of other organs and energy system
- Bringing us back to following nature is an essential part of health
- The eight branches of east Asian medicine (nutrition, movement, meditation, medical massage, cupping and gua sha, moxibustion, herbal medicine, acupuncture)
- A foundation of health is essential and there are no quick fixes
- Chinese medicine not as "alternative" medicine but just as medicine
- The balance between western and Chinese medicines for optimal health
- Acupuncture as a supplement and support for fertility and pregnancy
- Acupressure points to consider for hormone balance and pain relief

DANIEL'S INSTAGRAM - @apolloacu
DANIEL'S WEBSITE - www.apolloacu.com
SET UP AN APPOINTMENT WITH DANIEL

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#27. Have you ever noticed a pattern in your cervical mucus? The white or clear liquid that gathers in your undies throughout the month. This episode walks you through what cervical mucus is, why you have it, what it does, and what it can reveal to you about where you're at in your menstrual cycle.

This episode is for you if:
- You're trying to conceive, and want to understand what your cervical mucus says about your fertile window
- You want to avoid pregnancy, and therefore want to understand when your fertile window is
- You have a cervix and wonder why she does what she does

Click here to go to the episode transcript at bridgetwalton.com/podcast/27

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#28. Perimenopause? She's menopause's sister and is our topic for today. The transitional time between your regular fertile/cycling years and your non-menstruating years (menopause) can illicit changes in your hormones and the way you feel normally starting in your late 30s or 40s.

Listen to this episode to hear about:
- What perimenopause is
- What are the phases of perimenopause
- What you can do now to prepare your body for perimenopause

I referenced Dr. Lara Briden's book, Hormone Repair Manual, to build my notes for this episode. Great reference... check it out. 

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#26. This week Bridget talks with Dr. Anna Melendez, a holistic chiropractor who practices in North County San Diego. With a background in nutrition, Dr. Anna has a passion for supporting women along their health journey and she shares insights on everything from chiropractic care's link to the menstrual cycle, ways to avoid inflammation, and tips for optimal metabolic health.

In this episode you'll hear more about:
- How chiropractic care helped Dr. Anna to relieve chronic headaches as a teen
- How improper spine alignment can impact hormonal health and our menstrual cycles
- Why taking pressure off of our nerves (through spinal alignment) can allow our body to heal itself
- The top recommendations Dr. Anna has for patients to avoid inflammation: avoid seed oils (canola, sunflower, safflower, etc.); practice awareness of neck/head positioning
- Why you should focus on keeping your ears over your shoulders (and not further forward) and make sure your shoulders aren't rounding forward
- Your skull as your brain's helmet and spine as your spinal cord's helmet
- Nutrition for metabolic health
- Symptoms of impaired metabolic health
- Dr. Anna's top four recommendations to support healthy metabolic function
- If meal planning isn't your thing, try to prep foods to keep in the kitchen that you can put together for well-rounded, nutritious meals.
- Dr. Anna's pillow & ergonomic recommendations for spinal health
- Everything takes time
- Dr. Anna's non-negotiables for living a healthy lifestyle

Schedule a chiropractic visit with Dr. Anna
Instagram: @the.fresh.pursuit
Tik Tok: @the.fresh.pursuit
YouTube: The Fresh Pursuit
https://www.thefreshpursuit.com/
Dr. Anna's meal plan

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#25. This week we are talking about cycle tracking: what is it, why can it be an asset to your health, and how do we get started? Host, Bridget Walton, shares details about her cycle tracking styles throughout the past six years and overviews tracking methods including:
- App-based tracking
- Journal-style tracking
- Calendar reminders

You'll hear about what factors to start noting, including:
- cycle start date and duration
- symptoms throughout your cycle (cramps, bloating, mood, etc.)
- basal body temperature
- and more.

If you are interested in starting to track your basal body temperature, which provides you with insight into whether or not ovulation has occurred, consider using this link to get a 10% discount on your TempDrop purchase. Bridget has been using her TempDrop thermometer since late 2022 and it's a great way to keep track of her cycle health without having to actively think about taking her temperature first thing in the morning. USE THIS TEMPDROP LINK FOR 10% OFF YOUR PURCHASE.

Free downloadable: Irregular Cycle SOS Guide

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#24. Discover the power of syncing your fitness plan with the rhythm of your menstrual cycle for a transformative approach to health and wellness. I'm Bridget Walton, here to guide you through the ebb and flow of hormones and how they interplay with exercise. As we journey together, you'll find out how each phase of your cycle—menstrual, follicular, ovulatory, and luteal—offers unique opportunities to maximize your workouts, from soothing yoga sessions when you're menstruating to the adrenaline rush of high-intensity interval training during ovulation. By tuning into your body's natural signals and adapting your exercise intensity, you'll unlock the door to improved well-being and hormonal harmony.

This episode isn't just about theory; it's a candid look at my own experiences with over-exercise and the wisdom I've unearthed by aligning my physical activity with my menstrual cycle. Learn how to harness the benefits of strength training, not only to boost muscle mass and stabilize blood sugar but also as a potential ally against the challenges of menopause. We'll talk about the significance of workout form, injury prevention, and the importance of incorporating self-care routines, like yoga and sauna visits, into your regimen. It's time to embrace a holistic view of fitness that celebrates the hormonal shifts that make us uniquely ourselves and utilize them to fuel a healthier, more attuned lifestyle.

In short, you'll hear about:
- Recommended exercises for each of the four phases
- What time of day to work out depending on your phase
- Which phase you're most likely to face injury (focus on form!)
- The most important rule: do what feels best for you and your body

Free downloadable, Five Common Signs of Hormone Imbalance

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Have you ever wondered why your emotions seem to turn up a notch just before that time of the month? Join me, Bridget Walton, as we take a poignant journey through the hormonal fluctuations that trigger these intense feelings and uncover ways to navigate this tumultuous time with greater understanding and less distress. You'll journey alongside me into the world of estrogen and progesterone, where we'll learn how their delicate balance—or occasional imbalance—can impact our mood. With a mix of scientific insight and personal stories, I'll share some effective, natural interventions that promise to diminish the premenstrual emotional roller coaster.

This episode also shines a light on the often-overlooked connection between gut health and hormonal equilibrium. I'll guide you through practical tips for fostering gut wellness, which can have a profound effect on our emotional and hormonal states. From the importance of reducing inflammation to understanding the influence of whole foods, I touch on supplements that are allies in emotional regulation, and I'll discuss how self-care during the luteal phase is about so much more than bubble baths and chocolate. So, lay back, plug in, and let's take this ride together through the ups and downs of our monthly cycle—equipped with knowledge and a supportive community. Here's to fewer tears and more empowered days!

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Embark on a transformative journey that intertwines the mystical with the scientific as we unravel the complexities of conception and hormonal health. My special guest, holistic fertility coach Emma Kale, illuminates the conversation with her personal leap from competitive athlete to functional hormone specialist.

Discovering the subtle signs of imbalance is key to unlocking the mysteries of unexplained infertility. In our discussion, we illuminate the often-overlooked indicators of hormonal disharmony, offering hope and direction for those navigating this uncertain path. Stress and inflammation's role in reproductive health cannot be understated, and we break down actionable, budget-friendly strategies to bolster fertility. This episode will leave you empowered with knowledge, understanding how daily choices and deepened awareness can significantly influence your reproductive journey.

Finally, we plunge into the empowering world of mineral testing and hormone assessment, with tools like the DUTCH test providing a window into your body's intricacies. These non-invasive, informative methods stand as a beacon for those seeking clarity amidst the fog of fertility challenges.

Download your FREE guide to natural preconception support

Emma’s Instagram: @jewishfertilityproject

Emma’s Website: www.jewishfertilityproject.com

Book a 30-min free Connection Call with Emma

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If you're in California, join Bridget at the Encinitas Health & Wellness Expo on February 10th, 2024 from 10am-2pm! Register for free on Eventbrite.

When it comes to maintaining a healthy hormone balance, caffeine can be here to shake things up (yikes). Caffeine can also be a tool that you use to your advantage. It's all about understanding how caffeine impacts your body, your hormones, and what else is going on in your hormonal landscape. Caffeine consumption can lead to higher levels of cortisol. your stress hormone, and while we need cortisol to stay alive... too much can make us feel anxious and keep us from getting good shut eye, among other symptoms. Plus, if cortisol is too high then that can impact the hormones that help you ovulate and keep your cycle regular.

At the end of the day--decaf coffee tastes the same as regular, so maybe it's worth switching (okay okay... or going to half-caff!) for the sake of your hormones. 

Listen to this episode to hear:
- How caffeine impacts your hormones
- When should you consider limiting or avoiding caffeine consumption?
- How cortisol impacts your sex hormones
- Which part of the menstrual cycle to consider ditching caffeine
- My recommendation on caffeine consumption

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If you're in California, join Bridget at the Encinitas Health & Wellness Expo on February 10th, 2024 from 10am-2pm! Register for free on Eventbrite.

What you eat has a huge impact on your health, hormones, and how you feel. To vegan, or not to vegan? Are you someone who has dabbled in a plant-based diet as well? Join me, Bridget Walton, this week to hear about my transition into and out of a plant-based life and how I feel now that I'm just a regular omnivore again. 

You'll hear about:
- What prompted me to go vegan
- How I felt while I was vegan
- Testing that I did to assess my health
- Cholesterol is essential for hormone health
- What prompted my transition back to eating animal products
- Blood sugar regulation was much better eating animal products
- Why I now like to prioritize minimally-processed foods

Eating a diet that's both good for my body and for the climate is of the utmost importance to me, and hopefully for you too! Let's journey this together and learn what is the best thing that we can do for our health, communities, and for Mother Earth's wellness.

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