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I'm Hormonal | Hormone balance, gut health & nutrition insights
Welcome to I’m Hormonal — the podcast where we make sense of your bloating, brutal PMS, and missing periods… without blaming it all on “just stress” or “being a woman.”
Hosted by Bridget Walton, Women’s Hormone Coach, this show is your no-BS guide to decoding your cycle, calming your gut, and actually balancing your hormones (not just crossing your fingers and hoping for the best).
Each week, we break down what no one taught you about hormones, nutrition, and gut health in your 30s — especially if you're tired of guessing what your body is trying to tell you.
Expect solo episodes packed with real talk and root-cause tools, plus the occasional expert guest to help you feel less confused and more in control.
Because you deserve better periods, better digestion, and a better shot at getting pregnant — without burning out trying to figure it all out alone.
I'm Hormonal | Hormone balance, gut health & nutrition insights
10-Minute Hormone Practices: Practical Ways to Focus on Foundations | Ep. 111
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.
CONNECT WITH BRIDGET
Hey friend, thanks for hanging out with me on this Thursday for episode 111 of I'm Hormonal. I'm your host, bridget Walton, and on Tuesday, earlier this week, I talked to you all about the importance of getting to the root cause of whatever is going on with your hormones, whatever is going on with your gut. Check that out if you haven't already. But what I want to talk about in this episode today is like the more approachable side of getting to the root cause. Sometimes, I'm fully aware, when we talk about getting to the root cause, it's like oh, oh, my gosh, bridget, that feels very like acute, that feels kind of heavy. We have to figure out how do I support my liver, how do I support my blood sugar? Whatever it is for you, and that's why today I want to talk about some of the easy things, like the way that this can look in real life, so that addressing the root cause of your hormone balance is not something that seems daunting or like too much. So what I'm going to run through with you today are three things that you can do for your hormone balance in less than 10 minutes. We're going to keep it super actionable, super easy and digestible for you pun intended. So we'll get there in just a second. Before we jump in, I want to say welcome to all of you again, especially if today is your first time listening Again.
Speaker 1:My name is Bridget, I'm a women's hormone coach, and my jam is sharing with you all what I know about hormones, about hormone balance, about what you can make, of what your body is trying to tell you. I think it is beyond important to understand what's going on in our bodies and what can we do about it, and I think that you deserve more and better information, access to that information so you can take the right steps that best support your health. This is something that I certainly wish that I had. I don't know about what, nine years ago, when I was starting to deal with some gut problems that ended up resulting in super itchy vagina that resulted in a lot of bloating that then snowballed into PMS and just not feeling so hot. So, anyway, feeling so hot, so anyway. That's how we got to where we are now. Thanks for joining me.
Speaker 1:Okay, so let's refocus on these three things that you can do to support your hormone balance in less than 10 minutes, and the way that we'll walk through these recommendations is really by looking at. Okay, what is the foundation? What is this? What's this domino that's going to be able to knock over the other domino, which really sets off this chain reaction? And that's how we'll go through these three. So recommendation number one for you this this is a couple of things you can focus on to help support this foundation of optimizing your nutrition and supporting stable blood sugar levels.
Speaker 1:So the first thing this is something that I do most weeks to make my life easier is I boil some damn eggs at the beginning of the week so that I know my mornings are set up for success. I know I'm going to have my hard-boiled eggs. I like to have my little salad with it. If you've been here for a minute, you've probably heard me blab about my favorite breakfast salad with a bunch of seeds. But regardless, on Sundays or whatever day best suits you, setting aside literally 10 minutes to hard boil eggs can make blood sugar up for success.
Speaker 1:And why are these foundational? Well, because whatever is going on with your nutrition and with your blood sugar, that's certainly going to impact your hormone balance. Because when your blood sugar is cray cray, that can often make your period be cray cray and yes, I do think that's the technical term that you would see in the textbook cray cray. One other thought for you, though. If you're like yeah, I don't know, that's just not how my calendar works well, in less than 10 minutes you can also go ahead and set up a meal delivery service. Sometimes I mean, I haven't done a meal delivery service myself in a couple of years, but if you are consistently like no matter what you try not being able to make the time or not interested in making the time to get solid, well-rounded, nourishing meals together, there are services out there who can help you with that. So take advantage of them. Right, if you're here in Southern California, near me, there's Chio. Right, they're a clean company, or I should say they make food. They create these delicious, tasty meals for you in a way that also is supportive of your hormone balance. They have some selections, too, for pregnant and postpartum gals. So just one shout out for Chio. I have a coupon code for you in the show notes if you want to check them out. But TLDR less than 10 minutes support some of these foundational aspects of your hormone balance, like supporting stable blood sugar levels, getting into the nutrients that you need by either boiling some dang eggs so you have an easy morning, or order some meals that can make that just even that much quicker for you.
Speaker 1:Now the next area that I want to focus on are a couple of recommendations that can help to support your stress levels and your digestion. Again, stress and digestion are two foundational areas for your health. The first thought that I have for you is to chew thoroughly. Right, if you've listened to the pod before, you've heard this one. But chewing thoroughly takes almost no time. Let's call it two extra minutes per your meal, but it's so important because that's the first step where your saliva is really being produced. It's providing those enzymes that your food needs in order to be broken down, and that is just setting up the whole digestive process to go off without a hitch. So, chewing thoroughly, it will take less than 10 minutes. Your body will thank you.
Speaker 1:Another idea that takes just one second would be to make yourself a little pre-meal bev of apple cider vinegar in sparkling water. Right, we don't have to be crazy, but personally I think it's a pretty tasty combo, com rather, you don't like, need something fresh. You might have these things on hand, and apple cider vinegar is going to be supportive of your blood sugar. I know we're talking about stress and digestion, but your blood sugar ties into both stress, and the apple cider vinegar is going to support your stomach acid levels, which supports your digestion. So this is one quick thing that you can do. Third one this is kind of like a freebie. You know, this is like the middle spot on a bingo card, because what you can do in 10 minutes or less is, instead of scrolling on your phone and I'm guilty of this too, but I wish that more often instead of scrolling on Instagram, I would just take 10 minutes to do nothing. That's what's going to be helpful for my stress levels and when my stress levels are lower, that's going to support my digestion your digestion. It's such an easy switch that our human brains don't automatically think of because of you know the way that they make social media, so we'll keep on looking at it. But if you can manage to accommodate this one like, none of these things are rocket science, it's just we need a little nudge sometimes. Hopefully, this is that nudge for you to make just a slight, short, quick change to your habits. That's going to help you feel better.
Speaker 1:Okay, moving on to category number three for things that you can do to support your hormone balance. Here we're going to be looking at a couple things that fall under this stress and sleep category, right? Because when we're thinking of sleep, that really is dependent upon what's going on with your cortisol levels, your circadian rhythm. So my first sub recommendation for you here is to take a lap around the block in the morning. Just get out in the sun for 10 minutes, because that's going to help through the sunlight, getting into into your eyeballs, into your brain, right, that's going to help reaffirm to your body. Hey, girl, it's that time of day we need to be cranking out the cortisol in a good way, right, we need cortisol to have energy and then at the end of the day you will be in a better spot for your body, for your brain, to wind that cortisol production down. So in the morning, spend 10 minutes getting some steps in, or kicking some steps in, as my boyfriend likes to say, around the block. Second thought this would take way less than 10 minutes.
Speaker 1:But if you are somebody who works in an office or otherwise, you're out and about running some chores, just park on the far side of the parking lot and then walk on in. This is for kind of the same purpose, right? Maybe you aren't able, or maybe you don't live in an area where you really want to take a 10-minute walk, but like the least effort, still convenient option for you then could be to just park further away. Get a couple more steps in, move your body, get that sunshine into your eyeballs, and that's going to be helpful for you and help you feeling good throughout the day. As an addendum to that, just remember that you can always open your windows up on your drive in the morning too, because having that again sunshine in your eyeballs, you're like Bridget, we get it.
Speaker 1:But I can't emphasize this enough, especially as somebody who's guilty of being inside like a lot of the day. Right, I try to get outside as much as I can, but I'm inside. The sun is being filtered through these windows that are blocking some of the light, and so sunshine, sunshine, sunshine that's what's going to help support your stress levels and support your circadian rhythm. So that's all I've got for you today. I hope that that was just like a little nudge that you needed, the little reminder that, hey, you don't have to make huge changes to address the root cause of what's going on. It can be small changes that take less than 10 minutes. They just need to be targeted to what your body needs.
Speaker 1:So thanks so much for listening. I'll see you on the next one. If you loved today's episode and got something good out of it, make sure you subscribe so that these episodes show up automatically in your feed, no work needed on your side. Let's put it on autopilot. As always, I need to give you my reminder that the information I share with you here is for educational purposes only, and it should not be used as a replacement for medical advice or diagnosis. Now, if you are, on the other hand, in the market for some one-on-one support, then I would love for you to take me up on my offer for a free strategy call. You can find these links and more in the show notes.