I'm Hormonal | PCOS, periods, gut + hormone health insights

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On today’s show, Bess Berger joined me for a conversation about what you can do to best support yourself when living with PCOS. As a Registered Dietitian-Nutritionist, Bess has over 20 years of experience working with clients and she focuses on women’s health–specifically PCOS and menopause support.

If you have PCOS then don’t miss out on this conversation, and come back next week when we deep dive the drivers behind PCOS and more of the ins and outs.

Here’s a glimpse at what we cover today:

• PCOS is very responsive to good nutrition and changes in nutrition.
• Bess’s top recommendations for women with PCOS
• Why it’s important to set a doable and realistic plan when making diet/nutrition changes and why all-or-nothing isn’t the best way to make changes
• The importance of making small changes instead of overhauling your diet all at once
• Bess’s clients’ outcomes are best when they can incorporate changes to food that don’t feel like a diet at all
• How dairy, gluten, processed foods, and blood sugar spikes impact PCOS symptoms
• Carbs are necessary for menstruators
• Why going too long between meals can be bad for your blood sugar
• How soon can you see cycle improvements and changes after making changes to your diet and nutrition?
• Supplement recommendations and how they can change depending on the driver of your PCOS
• Why vitamin D is so essential for PCOS and cyclical health
• The best and first thing you should do to support your PCOS is decrease intake of processed foods and increase intake of whole foods.

Connect with Bess via her website (Nutrition by Bess)
Talk with Bess by phone at (201)281-0787
Email Bess at [email protected]

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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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Join your host, Bridget, to hear about what you can start doing today to support a healthy hormone balance. Don't worry--it's not as hard as you think it might be. You've got this.
You'll learn some simple swaps or additions to your day, whether it's product or habit, in order to mitigate stress, avoid toxins, and give your gut health the lil nudge that it needs. Here are just a few:
- Use a sunrise alarm clock and ditch your iPhone alarm
- Incorporate meditation to help regulate your stress hormone
- Avoid eating out of plastic containers
- Try an adaptogen latte
- Eat organic, and focus on whole foods
- Put away your phone during meals
- DIY your deodorant and dry shampoo
TempDrop - 10% off of your order
Nixit - 15% off of your order
Instagram: @bridgetwalton

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Haven't heard of seed cycling yet? Tune in to hear about it today. It's a simple addition of seeds to your diet based on where you're at in your menstrual cycle (first half versus second half) because for many menstruators out there this can help to alleviate pesky symptoms like cramps, breast tenderness, and PMS. Join me for a short conversation where we look at:
- How to identify which half of your menstrual cycle you're in
- Eating pumpkin seed and flax seed during the first half of the cycle
- Eating sesame seed and sunflower seed during the second half of the cycle
Give it a try and see what you think, and let us know how you like it. If you want more info on how the menstrual cycle is broken into phases, check out this link: Cycle Syncing Guidebook
TempDrop - 10% off of your order
Nixit - 15% off of your order

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We are kicking off the new year with our very first guest! On today’s show, Elizabeth Tidwell joins us to share her perspective on and experience with menstrual cycle awareness and living in support of her cyclical body. If you are curious about how you can tune in more carefully with your body and its signals, this will be a good listen for you. Elizabeth is a holistic menstrual cycle coach and founder of My Club Red, a hormone-friendly period self-care subscription box designed to transform menstruators' periods into a time of self-nurture, radical rest, and self-connecting ritual.

Awareness of your cycle can be the first step to connecting with yourself, first and foremost, but it can also help you keep tabs on changes in your hormones as well as develop a sense for how your cycle may be changing over time.

Today’s conversation touches on the following topics:

• What is menstrual cycle awareness?
• The four phases of the menstrual cycle
• Cycle tracking methods and styles
• How you can practice living cyclically even if you don’t currently have a period
• Awareness of our cycle has a regulating effect on it
• Our cycle ‘problems’ are our body’s signal that we need to make a change in our life
• Menstrual cycle awareness is the best gift you can give yourself

When starting an awareness practice, start off by deciding on how you want to note your observations of your cycle. A journal is a good start or take a look at what cycle tracking app feels like a good fit for you (Bridget uses Flo, if you need a place to start). Here are a few things to keep track of if you’re starting out:

• Cycle day (ex. day 3)
• Physical symptoms/experiences (ex. Cramps, tender breasts)
• Mental (ex. Excited about planning)
• Emotional (ex. optimistic)
• Desires (whether or not they came to fruition) (ex. Today I wanted to do a lot of organizing in the house)

Elizabeth’s Website: https://myclubred.com/

Elizabeth’s Instagram: https://www.instagram.com/myclubred/

Elizabeth’s FREE Menstruality Magazine https://myclubred.com/pages/menstruality-magazine

My FREE Cycle Syncing Guidebook

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Book your free strategy call here | Sign up for weekly tips via email