10 Simple Substitutions for Better Health, Hormones, and Happiness

Ever notice how some days you just feel...off? Despite your best efforts with diet and exercise, something still feels wrong. The culprit might be hiding in plain sight—your laundry detergent, cookware, or even those lovely scented candles creating the perfect ambiance.

Welcome to a game-changing episode where we unpack ten simple swaps that can dramatically improve your health without dramatic lifestyle changes. From trading conventional cleaning products for natural alternatives to rethinking your lighting choices, each recommendation addresses hidden factors that might be sabotaging your wellness journey. 

Most importantly, these aren't extreme measures requiring significant investment or upheaval. Each swap represents a small, manageable shift that yields remarkable results for hormone balance, energy levels, and even your budget. Did you know that simply switching from fluorescent to full-spectrum lighting can impact your sleep quality and mood? Or that trading plastic water bottles for stainless steel eliminates daily exposure to chemicals disrupting your endocrine system?

The beauty of these recommendations lies in their flexibility. You don't need perfect implementation—just choose one or two swaps that resonate with your current situation and give them a try. Whether you're navigating perimenopause, struggling with mysterious inflammation, or simply seeking to create a healthier home environment, these evidence-based changes provide an accessible entry point to meaningful wellness.

Ready to discover which everyday items might be silently affecting your health? Pour something in your glass that makes you happy and join us for this enlightening conversation about the small changes that create profound shifts in how you feel, function, and thrive. Which swap will you try first? Share your experience with us on social media or in our private Facebook community!

Chapters

• 0:00 Welcome to Spandex and Wine

Transcript

Speaker 1: 0:00

Hello and welcome to the Spandex and Wine podcast. I'm your host, robin Hackney, and I'm so happy that you're here. This podcast is a place for conversations about balancing a healthy lifestyle and being happy more specifically, happy hour. Together we'll explore all things wellness and wine. I hope you learn a little, laugh a lot and, along the way, know you're not alone on this balanced wellness journey. Ready to jump in? Pour something in your glass that makes you happy, because it's time for Spandex and Wine.

Speaker 1: 0:34

Hey friends, welcome back to the Spandex and Wine podcast, where I try and keep things real, simple and sustainable when it comes to feeling better, moving better and living better. One healthy habit at a time. So I hope that's what you're getting from this podcast, and today I think I have a fun one for you. So if you follow me on social media or if you get my newsletter, you've seen that I like to do healthy swaps. Well, today I have 10 healthy swaps that can make a big difference in your energy, hormones, even your gut, health and budget, and they're all easy shifts. It's nothing extreme or drastic, and I'll explain why each one matters so you can decide which ones to try first. Okay, so let's jump into this. So the first swap is giving up your scented laundry detergent for fragrance-free, non-toxic brands. So many laundry detergents are full of artificial fragrances and chemicals that can disrupt your hormones. Especially important if you're going through perimenopause or menopause, a fragrance-free, non-toxic option helps reduce skin irritation and endocrine disruptors in your home. And you know, last summer I just went on a huge spree with that, even though, like my grandsons, it helps their skin. If someone has eczema or any kind of skin issues, this is going to be huge for them. So that's swap number one. Second up I haven't done yet completely, but it is nonstick pans and instead using stainless steel or cast iron. So nonstick pans may release toxic fumes when they're overheated. I know it doesn't make sense, right? Why would they do that to us? So stainless steel and cast iron are safer, they last forever and, as a bonus, cast iron even gives you a little extra iron in your diet. So that's kind of cool.

Speaker 1: 2:33

Swap three I've said this one before all those scented candles or air fresheners. Instead use essential oil diffusers. So those yummy smelling candles often release VOCs that affect your respiratory system and hormones. So try a diffuser with maybe lavender or some citrus oil instead. It smells amazing and can actually lift your mood and help you sleep. That is a really nice bonus.

Speaker 1: 3:03

Swap number four I have been preaching this one for forever Swapping out the soda or sugary drinks for a sparkling water or just water infused with fruit. So this is a super simple one. Reducing your sugar and artificial sweeteners helps with inflammation, your weight, your blood sugar balance. Plus, it supports your gut health, and you guys know how much I have been talking about gut health. So maybe try a sparkling water with lemon or berries or mint. I even have a skinny water recipe that I share all the time. So if you have not received that, then please let me know. You can reach out to me and I'm happy to send that to you.

Speaker 1: 3:47

Swap number five so those chemical cleaners, instead using vinegar, water and essential oils how many times have you heard that? I mean, that's what people used to use all the time is vinegar and water. So making your own cleaner with vinegar and essential oils can cut out toxic fumes and it's very budget-friendly. So you'll breathe easier like literally and your home will still sparkle. It's very good for wood floors, too, all right. Swap number six fluorescent bulbs or dull bulbs instead using full-spectrum LED lighting. This one took me a little bit to get used to, but full spectrum lighting supports your natural sleep-wake cycle. I know, isn't that wild. It's good for mood energy and especially helpful if you spend a lot of time indoors or struggle with seasonal blues. So I thought that was so interesting.

Speaker 1: 4:44

And then swap number seven Okay, here we go. That conventional meat instead, choosing grass-fed or organic and as much as you can. I realize it's a little more expensive, but you can also cut back on your portions just a little bit. So, when you can, choosing the grass-fed meat means fewer hormones and antibiotics and more omega-3s and nutrients that actually reduce inflammation and support heart health. So that's a big one. Swap number eight Okay, this one is nothing new, but I guarantee that a lot of you out there haven't done it, and I haven't done it 100% either. I try my very best. So the plastic water bottles instead, using reusable stainless steel bottles. So ditch the plastic and switch to that stainless steel water bottle or some type of tumbler to avoid BPA and other hormone disrupting chemicals. It's better for your health, it's better for the environment and it's better for your wallet. All right.

Speaker 1: 5:46

Swap number nine canned veggies with BPA versus frozen or fresh. So some canned goods have BPA lined containers. I know, isn't that crazy? Choosing frozen or fresh reduces your exposure and it keeps things budget friendly. Frozen veggies are picked at the peak ripeness and I mean they're like flash frozen and they're so super nutritious. All right.

Speaker 1: 6:15

Last one for today swapping out your conventional lotion for a natural fragrance-free oh, my goodness, I'm having a hard time talking natural fragrance-free or coconut oil. So your skin absorbs what you put on it, and many lotions contain parabens and synthetic fragrances, and the cleaner alternatives support your skin and your hormones. It's just a win-win, and you're just going to look so amazing using those natural products. So there you have it 10 healthy swaps that are simple and they're doable, but yet they can be so powerful and you don't have to do all of them at once. I mean, just like I tell everyone with exercise and their nutrition, pick one or two that resonate and give them a try. And remember, it's not about being perfect, it's just about making those small shifts that add up over time. So you might even decide for the next 10 minutes, or 10 minutes, 10 months. You're going to choose one of these to implement.

Speaker 1: 7:17

So if this episode gave you an aha moment. Please share it with a friend I am really struggling here or tag me on social media. I'd love to hear what you're swapping first. So until next time, keep making those small healthy changes that help you feel strong, energized and more like you again. Thank you for listening. If you're enjoying this podcast, be sure to follow Spandex Wine so you don't miss an episode. To do this, just go to the podcast and click subscribe or follow. Wherever you're listening, look for the plus sign or follow button. This is one of the best things that you can do for the podcast. If you'd also be willing to give a five-star review, that would be amazing and much appreciated. Lastly, please share an episode with a friend or five to keep the love going, and join the Spandex and Wine community in our private Facebook group by searching Spandex and Wine. Feel free to reach out to me at any time by emailing info at spandexandwinecom or text me at 913-392-2877. I appreciate you. Thank you.