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

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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

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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.

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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 

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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

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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

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Today's episode offers a practical guide to incorporating strength training into your routine, highlighting its vital role in hormonal balance and overall health. With insights on workouts, nutrition, goal setting, and listening to your body, we encourage listeners to take actionable steps toward building muscle and confidence.

• Discussing the connection between blood sugar levels and hormones
• Recommendations for beginners on full body workouts
• Suggestions for effective arm, leg, and core exercises
• Importance of nutrition before and after workouts
• Setting realistic, strength-based fitness goals
• Listening to body signals during hormonal changes
• Long-term benefits of muscle building, including supporting bone health

This week's guest was Coach Liv, a registered dietitian and fitness coach, who supports female athletes in achieving optimal performance while keeping their hormones in balance. 

CONNECT WITH COACH LIV

Freebie & website

Instagram

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Today’s episode focuses on how strength training can significantly impact women's hormonal health and fitness. We discuss actionable steps for starting strength training, nutritional tips to fuel workouts, and the importance of understanding hormonal fluctuations during the menstrual cycle.

Today's guest, Coach Liv, is a registered dietitian and fitness coach who supports female athletes in achieving optimal performance while keeping their hormones in balance. 

• Exploring the connection between muscle building and hormone health 
• Overcoming intimidation in the gym with strategic planning 
• Crafting a manageable strength training routine 
• Importance of fueling exercise with proper nutrition 
• Understanding how to measure progress beyond the scale 
• Tailoring fitness to align with hormonal changes throughout the cycle

CONNECT WITH COACH LIV

Freebie & website

Instagram

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This (part two!) episode centers on the importance of understanding and embracing the cycles of womanhood, from menstruation to motherhood and aging. Bridging personal stories with broader societal themes, Bridget and Kasia discuss the duality of grief and celebration at each life stage and offer practical resources for women to live in harmony with their cycles.

Kasia is the founder of In Flow and host of the podcast, The Other Way. Listen to The Other Way and check out In Flow's flagship product, a personalized planner that uses your menstrual cycle (or the moon cycles) to offer tailored guidance in aligning your plans with your cycle.

Discount code: 15% off with code BRIDGET15.

• Understanding the journey from maiden to mother 
• Celebrating transitions and recognizing grief 
• Embracing aging and societal views on wrinkles 
• Exploring the concept of spirit babies 
• Practical tips from the In Flow planner for cycle syncing 
• Encouragement for daily embodiment and self-awareness

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Cyclical living is a transformative approach to understanding how women's menstrual cycles impact productivity, creativity, and overall well-being. Today's episode is part one of Bridget and Kasia's conversation; they discuss the value of living in alignment with one's cycles while exploring practical steps to integrate this awareness into daily life and the workplace. 

Kasia is the founder of In Flow and host of the podcast, The Other Way. Listen to The Other Way and check out In Flow's flagship product, a personalized planner that uses your menstrual cycle (or the moon cycles) to offer tailored guidance in aligning your plans with your cycle.

Discount code: 15% off with code BRIDGET15.

• Understanding cyclical living and its implications for women's health 
• Recognizing the energy levels across different menstrual phases 
• Challenging societal perceptions of low-energy periods 
• Cycle syncing strategies for enhancing productivity 
• Practical tips for aligning personal and professional responsibilities 
• The potential for corporate environments to embrace cyclical wellness 
• The importance of self-awareness and listening to one's body 
• Insights on cultivating a healthier relationship with cycles

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This episode explores the significance of optimizing health before conception, featuring insights from midwife Morgan Miller on essential nutrients and creating a supportive pregnancy team. The conversation highlights the importance of establishing healthy habits early and encourages proactive care for future parents.

• Exploring the role of midwives in preconception care
• Key nutrients for pregnancy preparation: magnesium, vitamin D, iron
• Importance of nourishing the body for reproductive health
• Assembling a supportive pregnancy team, including doulas and lactation consultants
• The relevance of pelvic floor care during and after pregnancy
• Questioning why health measures are often delayed until pregnancy

BUY THE CYCLE BOOK & CONNECT WITH THE AUTHORS
www.thecyclebook.com
Instagram - @thecyclebook
Laura Federico's website - laurafedericotherapy.com
Morgan's website - morganmillermidwifery.com

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