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Unpredictable cycles can severely impact your schedule, quality of life, and family planning goals. Today we explore how proper nourishment during busy workdays can support hormonal balance and help regulate your cycle.

• Recap of three common causes of irregular periods: stress, perimenopause, and PCOS
• Additional factors include elevated prolactin levels and medication effects
• Many women are unknowingly undernourished, creating hormonal stress
• Chia pudding cups provide excellent protein, fiber, and versatility for meal prep
• Protein-forward smoothies with minimal sugar help maintain stable blood sugar
• Trail mix with nuts and seeds offers portable nutrition without sugar crashes
• Quality protein/superfood bars provide sustained energy during busy days
• Fat-forward options like guacamole offer satiating nutrition on-the-go
• Creating habits around proper eating prevents the stress of day-long fasting
• Regular nourishment helps prevent blood sugar spikes that impact mood and hormones

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
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Unpredictable periods signal potential hormone imbalances that can impact everything from mood to fertility and energy levels. This comprehensive guide walks through the three most common causes of irregular cycles and helps you determine where to start addressing your specific situation.

• Irregular periods defined as cycles varying by more than four days from one cycle to the next
• Stress as a primary cause through elevated cortisol levels that disrupt hormone communication
• Physical stressors like intense exercise, under-eating, or even morning caffeine can impact cycle regularity
• Perimenopause typically begins in your 40s with lengthening cycles first, then more erratic patterns
• PCOS affects 6-13% of reproductive-age women with up to 70% going undiagnosed
• Insulin resistance, post-birth control adjustment, inflammation and adrenal issues can all drive PCOS
• High prolactin levels and thyroid dysfunction can also cause cycle irregularities
• Understanding your root cause is essential for effective treatment

Other episodes referenced in this episode that will give you a deeper dive:

• Stress's Impact on Your Period & Energy: Why You Should Take Stress Seriously | Ep. 88
• Perimenopause: what to know about midlife's hormonal shift | Ep. 27
• Ep. 18. What is PCOS?

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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Creating a consistent bedtime routine is essential for hormonal balance, especially when traveling or dealing with busy schedules. This mini-episode provides a step-by-step guide to building a nighttime ritual that grounds you and supports quality sleep no matter where you are.

• Reflect on your current routine and identify what works and what needs improvement
• Use technology strategically by setting up wind-down reminders and sleep mode on your phone
• Share your sleep goals with partners or roommates for better accountability
• Incorporate calming activities like stretching, tea, or skincare into your wind-down period
• Journal briefly to document tomorrow's priorities and meal plans
• Create three versions of your routine: dream version, realistic version, and bare minimum
• Consider writing your minimal routine on an index card to keep in your toiletry bag while traveling

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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We uncover the critical connections between sleep deprivation and hormone imbalances, revealing why inadequate rest might be sabotaging your health. Through practical guidance on optimizing your sleep environment and habits, we provide actionable steps to improve your hormonal balance and overall wellbeing.

• Cortisol and melatonin work in opposition—when cortisol is high, melatonin is low and vice versa
• Morning sunlight exposure helps regulate your circadian rhythm and signals proper hormone production
• Caffeine blocks adenosine receptors, temporarily masking sleep pressure but potentially disrupting sleep quality
• Poor sleep affects hunger hormones (leptin and ghrelin), increasing appetite and decreasing satiation
• Sleep requirements may increase during luteal phase and menstruation due to progesterone's effects
• Consider limiting food intake 3-4 hours before bedtime to prevent blood sugar crashes during sleep
• Simple interventions like reducing blue light exposure, lowering bedroom temperature, and using an eye mask can significantly improve sleep quality

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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Travel doesn't have to derail your hormonal health and stress levels. We explore three practical strategies to stay balanced while on the road, helping you maintain your hormonal equilibrium no matter where your journey takes you.

• Pack digestive enzymes to support your system when eating out or consuming foods you normally avoid
• Bring a multivitamin or adaptogenic supplement to counteract travel stress
• Include electrolytes to combat dehydration during travel days
• Pack clean personal care products to avoid hormone-disrupting chemicals
• Establish a consistent morning and evening routine that feels grounding
• Exercise early, meditate briefly, and maintain familiar rituals to reduce stress
• Prioritize quality sleep by booking flights at appropriate times
• Use eye masks and consider melatonin for adjusting to new time zones
• Set boundaries around work commitments to protect your rest
• Focus on the most urgent tasks when managing work while traveling

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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Stress isn't just a mental burden—it's actively derailing your hormones and gut health, leading to unpredictable periods, constant bloating, and depleted energy levels.

• Different types of stress affect your body: work pressure, chemical exposure, food sensitivities, sleep deprivation, blood sugar spikes, and intense workouts
• High cortisol levels can prevent ovulation, disrupting your entire hormone cycle
• Without ovulation, your body can't produce adequate progesterone, leading to PMS symptoms
• Stress impairs gut health by reducing appetite, decreasing stomach acid production, and disrupting digestion
• Poor digestion prevents proper hormone excretion, creating a cycle of estrogen dominance
• Mitigate stress by identifying major stressors and creating a plan to address them
• Avoid alcohol, reduce caffeine, and skip intense workouts during high-stress periods
• Support your body with adaptogens like maca and reishi mushroom
• Replenish electrolytes with pink Himalayan salt, lemon water, or mineral supplements
• Consider magnesium glycinate specifically for hormone and mood support
• Don't underestimate the stress-relieving power of social connection with friends

Products/resources mentioned in the episode:

• AG1
• LMNT
• Digestive enzymes
• Yuka 
• Headspace
• Activations
• Insight Timer

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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Blood sugar management is essential for hormonal health and overall well-being. We explore five focus areas to help regulate blood sugar, especially while on the go.

• Identifying the impact of blood sugar on energy, mood, and hormonal balance
• Practical snack suggestions for busy lifestyles
• Tips for choosing healthier options at restaurants
• Importance of sleep for stable blood sugar levels
• Movement as a tool to manage stress and blood sugar

Today I mentioned Cymbiotika's magnesium l-threonate pouches which can be supportive of quality sleep. They're my current magnesium go-to pouch. Use this link for 15% off your Cymbiotika purchase.

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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This episode dives into the essential role of blood sugar regulation in women's health. We explore how imbalances can lead to symptoms like fatigue, cravings, and irregular cycles, while providing practical solutions to stabilize your levels.

• Understanding blood sugar’s impact on hormones 
• The importance of glucose management for energy and clarity 
• Key signs of blood sugar imbalances 
• Four foundational strategies for blood sugar stabilization 
• The role of dietary changes and movement 
• Tips for monitoring and improving your blood sugar health 

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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This episode explores essential nutrition strategies to support hormonal balance, particularly for those with busy travel schedules. Key insights include the importance of whole foods, prioritizing protein at breakfast, and tips for healthy eating while on the move.

• Emphasizing the importance of a variety of whole foods 
• The role of protein in stabilizing blood sugar 
• Importance of relaxation during meals for better digestion 
• Suggestion to hit grocery stores after arriving at a destination 
• Focus on packing high-protein breakfasts like yogurt and granola 
• Suggested practice of drinking tea to maintain routine while traveling 
• Strategies for healthier airport food choices 
• Packing your own snacks to prevent poor food choices 
• Encouraging planning ahead for better food choices

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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Nutrition is key to supporting balanced hormones, and the episode highlights three essential dietary must-dos. We discuss the significance of whole foods, prioritizing protein, and the importance of mindfulness while eating, offering actionable steps for you to improve your hormonal health. 

• Highlighting the importance of whole foods in regulating hormones 
• Discussing the detrimental impact of processed foods 
• Encouraging varied, colorful diets for nutrient diversity 
• Emphasizing the necessity of protein at each meal 
• Sharing practical insights for mindful eating practices 
• Offering actionable steps for nutritional improvement 
• Encouraging listeners to assess and alter their dietary habits

The 100-Day Blueprint to Becoming Fertility-Ready, Bloat-Free & Period-Perfect (9/23, 5pm PT)
👉 Save your seat at www.imhormonal.com/training or CLICK HERE
👉 The first 20 podcast listeners to register will receive personalized feedback from me using the same assessment tools I use with my 1:1 clients. You must join the training live to be eligible for this bonus.

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