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

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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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We explore practical ways to combat inflammation while traveling to protect your hormone health. Inflammation, especially during travel, can disrupt cortisol levels and bamboozle your sex hormones, leading to irregular cycles and increased PMS symptoms.

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Chronic inflammation could be the hidden factor disrupting your hormone balance and causing period problems, but understanding its signs and sources can help you restore easier cycles naturally.

• Inflammation is a prolonged inflammatory response characterized by an overactive immune system continuously releasing inflammatory compounds
• Signs of chronic inflammation include persistent pain, fatigue, insomnia, joint stiffness, skin problems, GI issues, mood disorders, and frequent illness
• Inflammation impacts three key hormones: cortisol (stress hormone), insulin (blood sugar regulation), and thyroid hormone
• When cortisol is high due to inflammation, your body may delay ovulation or not ovulate at all, leading to cycle irregularity and PMS
• Common causes include processed foods, sugar, alcohol, insufficient sleep, lack of exercise, environmental toxins, infections, and emotional stress
• Dietary changes like incorporating whole foods, colorful produce, and fatty fish rich in omega-3s can help reduce inflammation
• Regular movement, meditation, and quality sleep are foundational approaches to managing inflammation levels
• Adaptogenic supplements may provide additional support once the foundations are addressed

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Your hormonal symptoms like acne, bloating, PMS, and irregular periods are all interconnected rather than separate issues. Understanding the connections between these symptoms can help you identify underlying imbalances and address multiple concerns at once. In today's episode, Bridget responds to questions and DMs that she got this week. 

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Not your usual episode of I'm Hormonal today because today (June 24th) is when you can join me for a free class! Save your seat here. 

Stay tuned for your normal long-form episode on Thursday! Enjoy this story about me and how I got here in the meantime. Love you guys -- thanks for listening to the pod! - Bridget

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Earlier this week, Bridget interviewed Nat (@fertilityawarenessproject) about all things fertility awareness. This episode recaps Bridget's main takeaways from the conversation.

• Fertility awareness works even for those with irregular cycles like PCOS
• The method tracks three key indicators: cervical mucus, LH levels, and basal body temperature
• Rising estrogen before ovulation changes cervical mucus quality and quantity
• LH strips help predict when ovulation is about to occur
• Basal body temperature rises after ovulation due to progesterone production
• FAM differs from the rhythm method by using your body's specific signals, not calendar predictions
• Temperature can be tracked with devices like TempDrop or traditional oral thermometers
• Fertility awareness and cycle awareness complement each other

Connect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:

FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentals
Mindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlist
Mucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easy

TempDrop Discount Code: 10% off

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The Fertility Awareness Method (FAM) offers a science-backed approach to natural birth control that helps you understand your fertile window through tracking biological markers like basal body temperature and cervical mucus. Nat, a fertility awareness educator, explains how this method empowers women by providing deeper insights into their cycles and hormonal patterns.

• FAM is not the rhythm method or natural cycles, but rather tracks ovulation signs specifically
• Reliable ovulation signs include basal body temperature, cervical mucus, and sometimes LH tests
• Manual charting is preferred over predictive algorithmic apps
• Daily tracking takes only minutes but provides powerful insights about fertility status
• FAM works effectively even with irregular cycles or PCOS
• Ovulation can be confirmed through temperature shifts, making it possible to identify safe periods
• Cervical mucus observations don't require large amounts - subtle signs are equally important

Connect with Nat on Instagram @FertilityAwarenessProject or visit fertilityawarenessproject.ca. Grab her freebies:

FAM Fundametals Freebie - https://fertilityawarenessproject.ca/fam-fundamentals
Mindful Mucus Method Waitlist - https://fertilityawarenessproject.ca/mindful-waitlist
Mucus Made Easy Freebie - https://fertilityawarenessproject.ca/mucus-made-easy

TempDrop Discount Code: 10% off

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Getting to the root cause of hormone imbalance doesn't require overwhelming changes or massive time investments. Small, targeted actions that address foundational aspects of hormone health can create powerful shifts in how you feel while fitting seamlessly into your busy schedule. Today we talk about some things you can do in 10-minutes or less to help support balanced hormones. 

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We explore why addressing hormone imbalances requires focusing on the underlying root cause rather than applying symptom-focused band-aids. Taking a foundational approach saves time, money, and frustration while creating lasting results for issues like PMS, irregular periods, and bloating.

• Root cause approach means fixing the actual problem (like repairing a roof leak) rather than managing symptoms
• Functional lab testing helps identify which specific body systems need support
• The same symptom (PMS, irregular periods, bloating) can have completely different causes in different people
• Track patterns and symptoms to gather data about your unique situation
• Addressing root causes isn't about willpower but about targeting the right issue

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Period pain doesn't have to be your monthly reality despite what society has normalized. Most clients see significant improvements within 30-90 days by making specific diet, nutrition, and lifestyle changes.

• Understanding the difference between normal prostaglandin-related pain and problematic symptoms
• Recognizing how inflammation, infection, and allergies can worsen period pain
• Distinguishing between typical cramping and symptoms of endometriosis/adenomyosis
• Identifying other potential causes including pelvic floor issues and ovarian cysts
• Minimizing processed food, sugar, and alcohol to reduce inflammation
• Supporting your liver with cruciferous vegetables and quality supplements
• Avoiding cow dairy for at least four weeks to test its impact
• Consider magnesium glycinate and zinc supplements for short term relief
• Tracking your consumption patterns without judgment to establish a baseline

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