Hi Reader,
β
Here's what I want you to do this weekend π . This will take you less than 15 minutes, will set you up for the week ahead, and supports the foundations of your health.
β
We can all be guilty of eating girl dinner once in a while. Or snacking when work is busy and you don't have the chance to do a proper grocery store run.
β
But if you want to get your hormones into shape and fix your period, you've got to get ahead of those things. Let me help you with that today.
β
All of my clients do a food journal when we start working together, and more than half of them are surprised to realize how much they're under nourishing their body each day.
β
This brings us to task #1... let's do a little math:
β
Multiple your lean body weight in kilograms by 1.2. That's the minimum amount of protein (in grams) you'll want to plan for each day.
β
So if you weigh 150 lbs that is 68 kg. 68 kg x 1.2 is 81. Make sure you get 81g of protein into your daily meal makeup.
β
This isn't a perfect final number, but it should be a baseline for you. If you're not getting enough protein in, your body doesn't have the resources needed to repair tissues, support stable blood sugar levels, support robust immune responses, etc.
β
If it's helpful, fill in the blanks and send this off to your fav AI tool: My daily protein goal is (blank) grams. On average lately I eat (insert info about your usual protein sources, if applicable). I like to eat (insert protein sources that you do enjoy eating here) and I do not like to eat (tell it what you want to avoid). Give me a clear suggestions about simple ways to meet my protein goal, including protein-rich snacks. Ask me any questions needed to formulate quality recommendations.
β
Task #2: Track the number of different types of plants you eat within a week. This isn't the number of servings, it's the number of individual plant species. Include all fruits, veggies, nuts, seeds, herbs, and spices you eat. Do not include processed foods (i.e. if you eat bread, don't include wheat).
β
My goal for you is to eat 30+ different plants each week. Your gut health--another foundational component of your wellness--will benefit from such a variety of plants.
β
Make it a goal each week to incorporate at least 3 new plants, whether you grab them from the produce section, start sprinkling seeds on your salads, or start your meals with a bit of sauerkraut.
β
Task #3: Audit your usual bedtime routine.
β
Isn't it so good that we're adults and we can do literally whatever we want, whenever we want?
β
Ahh, freedom.
β
But your body needs sleep and sometimes we all need a nudge to reassess our routines. If you have a partner or roommate, let him or her know your knew plan for when to get in bed for the evening. Schedule your phone to go into sleep mode 60 minutes before you want to be asleep.
β
Other pro tips for better sleep and better hormone balance:
- Swap out your night lights for something more dim, or get rid of them altogether.
- Find some blackout curtains on Facebook Marketplace if you've got a bright streetlight out your window.
- Close the door so your dog can't come in and wake you up 17 times. (You can still love your dog and also not let her sleep in bed with you. Experts say it's true.)
β
We all need reminders like these three from time to time. If you don't have these nailed down, this is the first thing I want you to do in your hormone balancing journey. And if you're not sure if you're ovulating each cycle, that's the second thing I want you to do--click the button below my photo to listen to this week's podcast where I talk about just this.
β
Many of you will need more specific and personalized guidance than this to reach your health goals. But many of you will also start to feel better once you prioritize these easy tweaks and I'm excited for you to enjoy full, delicious meals, cozy evenings in bed, and a happy gut microbiome.
β
Hit reply and let me know what you think,
Bridget
β
Bridget Walton, NTP, IC-FHS
Women's Hormone Coach
Founder of I'm Hormonal
P.S. My cat, Betty, wakes me up every night but I can't bring myself to close the door on her so I feel you if that idea is enticing yet seemingly impossible. #2026newyearsresolution -- wish me luck.
β