A Bit Better Every Day: Recent Episodes
Ashlee Sorensen
Where does a woman begin balancing her hormones? Right here! Understand the symptoms of hormone imbalance and what you can do about them.
Learn the benefits of supplementing with creatine, an amino acid found naturally in the body. Creatine supplements are effective for high-intensity activities like weightlifting and benefit women in perimenopause and beyond, including enhanced strength and workout performance and positive impacts on brain health, bone strength, and skin.
Connect with me on Instagram!
Become a VIP member of my community!
Take control of your hormone health! Sign up for online courses through Cycle School!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/ (includes the dosing guidelines for creatine supplementation in females)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
https://psychiatryonline.org/doi/full/10.1176/appi.ajp.2012.12010009
Learn how to get your nutrition working for you during menopause, allowing you to experience fewer symptoms and more energy.
Become a VIP member and receive all the latest updates, including news about the menopause coaching group!
Follow me on Instagram!
Sources:
https://www.healthline.com/nutrition/menopause-diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428489/
https://pubmed.ncbi.nlm.nih.gov/27301975/
https://pubmed.ncbi.nlm.nih.gov/19949277/
https://pubmed.ncbi.nlm.nih.gov/18328014/
In this empowering episode, body image expert Marla Mervis-Hartmann shares insights on improving your relationship with food and your body. Discover how women's hormones affect body image and gain valuable strategies for overcoming challenging days. Join us as we open up about our body image struggles during perimenopause. This episode is for women of all ages!
Follow Ashlee on Instagram!
Become a VIP member of my community and receive weekly tips delivered straight to your inbox!
Enroll in Cycle School and become educated on menstrual, and menopause health!
Pre-order Marla's new book
FREE GIFT! Break the Cycle of Emotional Eating
Watch Marla's TED talk!
Marla's website
Subscribe to Marla's YouTube channel
Follow Marla on Instagram
Join the Love Your Body, Love Yourself Facebook Group
Why is there a high rate of suicide in women aged 45–54 years? Is it related to the biological changes associated with the menopause? What causes depression and anxiety during mid-life, and what can we do about it?
Perimenopausal depression – an under-recognized entity
Connect with me on Instagram!
Schedule your free consultation!
Changing our eating habits can lead to a reset in our hormones, enhanced weight loss, and relief from bothersome menopausal symptoms. While it may be challenging to make these changes, the positive outcomes we can achieve are truly transformative. The dramatic changes in our hormones, symptoms, and quality of life are within our reach! Explore the top 5 foods I'm eating in perimenopause to manage my symptoms, and discover some additional pro tips for maximizing your nutrition in perimenopause and beyond!
Writing, recording, and producing a podcast is a labor of love. Thank you for listening! If you have found this episode helpful, please consider leaving a 5-star rating and review in Apple Podcasts. This will help other women find and benefit from this information, too!
Connect with me on Instagram!
Book your Hormone Jumpstart Session!
Are you interested in one-on-one coaching? Schedule a free consult call!
Purchase Beating Endo on Amazon.
Not sure what supplements can help support your perimenopause journey? Access my perimenopause supplement protocol!
Studies cited in this episode:
The Importance of Nutrition in Menopause and Perimenopause-A Review
Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics
Amelioration of estrogen deficiency-induced obesity by collagen hydrolysate
Collagen peptide supplementation for pain and function: is it effective?
Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women
Not All Maca Is Created Equal: A Review of Colors, Nutrition, Phytochemicals, and Clinical Uses
Are you tired of hearing about the benefits of fiber? Well, hold your horses because focusing more on my nutrition is helping me feel my best during perimenopause, and it can do the same for you, regardless of your life stage! No more calorie counting or trying to be the skinniest girl in the room. (Are you officially old when you start talking about fiber?) Whether you're in your reproductive years, navigating perimenopause like me, or post-menopausal, fiber will do wonders for your hormones and overall health.
Connect with me on Instagram!
Cycle School and other resources
Estrogen dominance is a common issue, particularly among women in their late 30s and older. This condition can arise due to factors such as age, excess body fat, exposure to hormone-mimicking chemicals, poor digestion, stress, adrenal problems, and autoimmune conditions. Do you know what the symptoms of estrogen dominance are? Listen and learn what to watch for and how to use nutrition and lifestyle to take charge of your health today!
Do you want to deepen your understanding of the menstrual cycle so you can access your cyclical superpowers? Then Cycle Strategy 101 is for you!
Connect with me on Instagram!
To inquire about private mentorship, speaking engagements, etc., please email Ashlee at AshleeSorensenCoachingLLC@gmail.com
Is it expensive to be healthy? I’m here to tell you it doesn’t have to be! Healthy nutrition can be affordable by following a few easy tips. This episode will demonstrate how to prioritize healthy eating without breaking the bank by focusing on budget-friendly ingredients, savvy shopping methods, and easy meal planning.
Get $50 off your Butcher Box purchase!
Connect with me on Instagram!
Enroll in Steady and Strong and learn to use your hormone fluctuations to help you be more consistent with exercise!
Track your Heart Rate Variability by getting a peak into your nervous system regulation and stress resilience. In this episode, I explain what HRV is, how to track it, what range to aim for, and how to improve your HRV with lifestyle hacks.
Save 15% on your purchase of the online course Steady & Strong!
Connect with me on Instagram!
What's standing in your way of reaching your goals and achieving your dreams? As small children, we receive information from the world and the people around us that helps to shape our thoughts about ourselves, our worth, our potential, and much more. Some of these thoughts and beliefs affect us negatively as we grow into adulthood, holding us back from reaching our potential. Brooklyn Jolley is a Master Hypnotherapist specializing in supporting service-based entrepreneurs to overcome limiting thoughts, beliefs, and behavior. Even if you're not an entrepreneur or have a side hustle, you will gain so much insight into subconscious programming and how to use hypnotherapy to bust through limiting beliefs once and for all!
Episode #6: Subconscious Self-Sabotage
Connect with Brooklyn on Instagram
Are you the queen of over-complicating things? Get Brooklyn's FREE Let it Be Easy Hypnotherapy!
Request a custom-made hypnotherapy session from Brooklyn!
Follow me on Instagram!
Cycle School is open for enrollment!
One in ten women are diagnosed with endometriosis. Chances are high that you know a woman who is silently suffering from this whole-body disease. In this episode, I share my personal story of my struggle with endometriosis and how it affected my mental health. Please listen to this episode and share it with everyone!
Connect with me on Instagram!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440042/
Electrolyte beverages are all the rage in the health and wellness world, but do you really need to supplement electrolytes? In this episode, I de-mystify the role of electrolytes and help you understand if drinking an electrolyte beverage is a good choice for you.
Re-Lyte Electrolytes
LMNT Electrolytes
If you struggle with chronic fatigue, brain fog, trouble concentrating, or feeling reliant on caffeine and other stimulants to get through your day, the answer may be more straightforward than you thought. Because humans are bombarded with so much artificial light, it's easy for our biological rhythms to get thrown out of whack, which can lead to all sorts of chronic issues and diseases. Learn how to support and reset your body's circadian rhythms.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
https://pubmed.ncbi.nlm.nih.gov/12480364/
In this episode, learn the two main reasons why women gain weight in mid-life and how to uncover the root cause of your weight gain.
If you're struggling with weight loss resistance, and proper nutrition and exercise aren't helping, you may have a hormone imbalance that is preventing you from dropping excess weight. I'm proud to offer free DUTCH hormone testing to the women in my private mentorship program. Learn more about DUTCH testing.
Please schedule a consultation if you would like to learn more about my private mentorship packages.
Enroll in Cycle Strategy 101
Connect with me on Instagram!
This podcast represents the opinions of Ashlee Sorensen, Functional Health Coach, and her guests. The content shared on this podcast is for informational purposes only and should not be taken as medical advice. Because each person is unique, please consult your healthcare professional for any medical questions.
80% of women experience hot flashes in perimenopause and menopause. In this episode, I explain the cause of hot flashes and share my best tips for easing hot flashes and night sweats!
Connect with me on Instagram!
Are you interested in private coaching? Schedule a no-pressure chat to ask all your questions!
Studies cited in this podcast:
-
The Midlife Women’s Health Study – a study protocol of a longitudinal prospective study on predictors of menopausal hot flashes | Women's Midlife Health | Full Text (biomedcentral.com)
-
Menopausal Hot Flashes: A Concise Review - PMC (nih.gov)
-
Magnitude of the impact of hot flashes on sleep in perimenopausal women - PMC (nih.gov)
-
Hot Flashes: A Review of Pathophysiology and Treatment Modalities - PMC (nih.gov)
-
Hot Flashes: Why They Happen, Treatment, Prevention (webmd.com)
-
Hot flashes - Symptoms and causes - Mayo Clinic
-
What causes hot flushes? The neuroendocrine origin of vasomotor symptoms in the menopause - PubMed (nih.gov)
-
The relationship of longitudinal change in reproductive hormones and vasomotor symptoms during the menopausal transition - PubMed (nih.gov)
-
Evaluating urinary estrogen and progesterone metabolites using dried filter paper samples and gas chromatography with tandem mass spectrometry
-
The Free Hormone Hypothesis: When, Why, and How to Measure the Free Hormone Levels to Assess Vitamin D, Thyroid, Sex Hormone, and Cortisol Status - PMC (nih.gov)
-
Daily salivary cortisol patterns in midlife women with hot flashes
-
Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysis - PubMed (nih.gov)
-
Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)
-
Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative - PMC (nih.gov)
-
Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review - PubMed (nih.gov)
-
Menopausal symptoms and risk factors for cardiovascular disease in postmenopause - PubMed (nih.gov)
-
Menopausal symptoms and risk factors for cardiovascular disease in postmenopause - PubMed (nih.gov)
-
Vasomotor symptoms and insulin resistance in the study of women's health across the nation - PubMed (nih.gov)
-
Association between menopausal symptoms and metabolic syndrome in postmenopausal women - PubMed (nih.gov)
-
Caffeine and menopausal symptoms: what is the association? - PubMed (nih.gov)
-
An exploratory study on perceived relationship of alcohol, caffeine, and physical activity on hot flashes in menopausal women (scirp.org)
-
The International Menopause Study of Climate, Altitude, Temperature (IMS-CAT) and vasomotor symptoms - PubMed (nih.gov)
-
Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t - PMC (nih.gov)
I've included MCT oil in my daily nutrition for several years. In this episode, I share why MCT oil can benefit a woman's blood sugar and metabolic health.
Sign up to receive exclusive offers and discounts!
Connect with Ashlee on Instagram!
Do your chocolate cravings intensify during the colder months, or at certain times of the cycle? You're not alone. In this episode, learn why a neurotransmitter imbalance may be the cause.
Become a Hormone VIP to receive exclusive discounts, first dibs on new programs and courses, and weekly tips delivered straight to your inbox (with love) every Sunday.
Boost your serotonin levels naturally with brewed cacao. Save $5 on your Crio Bru order!
Learn more about the courses offered through Cycle School.
Have you struggled to lose weight because you're PMS cravings are through the roof? Or perhaps you have a habit of starting a new diet strongly and eventually losing momentum and having to start back at the beginning yet again. This episode is for you if you are desperate to lose weight or want to feel more controlled around food. Lisa Salisbury helps women lose weight without counting calories, calculating macros, or measuring a dang thing, and this week, she is sharing tips on what to do about those pesky cravings and how to stop feeling out of control around food. Schedule a free call with Lisa!
Well With Lisa Podcast
Connect with Lisa on Instagram!
Get Lisa's FREE Go-To Meals Guide!
You can learn more about women's hormones on Instagram!
I love learning from the author of Atomic Habits, James Clear. In this episode, I share some insightful questions he uses as he conducts his annual self-review, which I looked at through the lens of menstrual cycle awareness and found to be powerful journal prompts for the cyclical woman. Do you know where you're headed? Do you like where your daily habits and behaviors are leading you? This episode will be a guide in helping you see and change your current habits to embody the future you're trying to create now.
Like what you're learning from this podcast? Subscribe to my weekly Brilliant in the Basics e-mail to learn more about how you can support your hormones.
To inquire about options for one-on-one coaching, please schedule a free call with Ashlee here.
Follow Ashlee on Instagram!
Learn more about menstrual and hormone health in Cycle School!
Atomic Habits by James Clear
If the thought of New Year's Resolutions gives you a little anxiety, let me introduce you to a new way of goal-setting and achieving using the guidance and wisdom of your menstrual cycle. Learn how your innate cyclical superpowers will keep you motivated, excited, on track, and aligned to reach your goals.
Take your menstrual cycle awareness practice to a new level! Enroll in Cycle Strategy 101 here!
Let's be friends! Say hi on Instagram!
Did you know that there are two different kinds of fat? Belly fat is called visceral fat and is the most dangerous kind. In this episode, learn why visceral fat harms our health and why you may be focusing on the wrong things to try to lose your belly fat. Implement these six strategies offered in this episode, and you will see a belly weight reduction. If you feel like you've tried everything and nothing is working, you will want to listen to this episode, where I share some insightful questions to ask yourself when evaluating your progress and results.
If you want to lose belly fat for the LAST time, you've come to the right place! DM me on Instagram for details about private coaching.
If you love learning about the menstrual cycle and cyclical superpowers, you will LOVE Cycle Strategy 101! Learn more here!
Listen to learn what some of the most common symptoms of a hormone imbalance are, then sign up for your Hormone Jumpstart Session and start taking action to improve your health now.
Give the women in your life the gift that keeps giving. Purchase Cycle Strategy 101 for her, and you!
Perimenopause symptoms can mimic those of hypothyroidism. I discovered this this past year as I was diagnosed with hypothyroidism myself. In this episode, I share three things that helped me discern if it's perimenopause or, indeed, a thyroid issue.
Connect with me on Instagram!
Women’s nutritional and fitness needs are different. While there are indeed some incredible female bodybuilders going for significant muscle mass gains, most of us have other goals. And that leaves women with a lot of questions. In this episode, I answer the following questions:
- Why is protein intake so important?
- How much protein should I be eating?
- Will too much protein make me bulky or fat?
- Should I try a protein shake?
The questions about protein are nearly endless. While I can’t address all of them here, let me give you some of the most critical information I share with my private clients.
Get a jumpstart on your 2024 health goals! Purchase and schedule your Hormone Jumpstart Session now!
Learn more from me on Instagram!
Learn how dairy affects your hormones in this podcast episode.
Learn how our symptoms can become background noise in this podcast episode.
Read the study cited in this episode: The Role of Protein in Weight Loss and Maintenence.
I've been practicing menstrual cycle awareness for several years now, but a recent experience reminded me that MCA is a practice and continual learning experience. I also share five tips for how to create a calmer luteal phase.
Learn how hormones affect exercise performance and how a woman can benefit from changing her exercise as she moves through the phases of the menstrual cycle. Save 20% on the Steady and Strong online course!
Dive deep into the four inner seasons or phases of the menstrual cycle. Learn how to get the most from each phase and how to tap into your cyclical superpowers in the Cycle Strategy 101 online course. Learn more about Cycle Strategy 101 here.
Listen to my podcast episode, PMS Rage and Hating My Hormones, with my client, Heather Shuler, here.
Learn why I recommend a magnesium supplement for every woman in this podcast episode.
Connect with me on Instagram!
Do you ever wish you were more confident? Do the insecurities that you felt as a youth still creep up from time to time? Do you let fear hold you back? If you answered yes to any of these questions, you're in for a treat! Join me for a powerful conversation with Confidence Coach Leslie Randolph and learn how to combat the inner mean girl and ditch the doubt so you can accomplish your goals and realize your dreams.
www.confidencecoachforgirls.com
The Why Didn’t They Tell Us? Podcast
Connect with Leslie on Facebook
Connect with Leslie on Instagram
Connect with Ashlee on InstagramEnroll in Cycle Strategy 101
Are you trying to establish healthy habits but need help figuring out where to start? Maybe you feel like you're so off-course that it's not worth trying anymore. Join me as I talk with Macro Coach and Personal Trainer Anne Miller about how long-lasting and life-changing habits begin with small and simple changes.
Connect with Anne on Instagram!
Join my Holiday Private Mentorship at a special price!
Learn more from me on Instagram!
Blood sugar spikes in and of themselves are a natural and normal reaction and process of the pancreas when we eat, so when do spikes become a problem? If you still want to enjoy your favorite foods during the holidays but don't want the short and long-term consequences of blood sugar spikes, you'll want to listen to the hacks I offer in this episode.
You don't have to miss out on all your favorite foods or sacrifice fun times to get and stay healthy this holiday season! You can receive support and RESULTS like never before in my private mentorship program! Sign up for my Holiday Coaching Package!
Connect with me on Instagram!
When I think of a midlife crisis, I usually think of a man buying a fancy, new sports car, but I sat down with Life Coach Karen Michelle and asked her what a midlife crisis looks like for a woman. In this episode, Karen explains that she calls this time a "chaos" rather than a "crisis" and that so many women feel isolated in midlife because conversations around five main topics aren't happening. We dive into those topics in this episode!
The Midlife Chaos podcast
Connect with Karen on Instagram
The Midlife Chaos on Facebook
How do you know it's time to find a new doctor, and how do you know you've found the "right one"? In this episode, I share some red flags that are sure signs it's time to look for a new doc and how to advocate for yourself in an office visit with your doctor.
Connect with me on Instagram!
Find a Functional Health Practitioner in your area.
If you have questions about private coaching, please email AshleeSorensenCoachingLLC@gmail.com.
Sign up for the Holiday Coaching package here.
Perhaps you've worked with a coach or therapist through trauma or a specific challenge but found that mindset work only took you so far. Now what? In this episode, Life and Relationship Coach Bridget Covill shares her 3-step approach for processing emotions in the body. Bridget also shares her experience of how mindset work only took her so far when she stopped drinking alcohol and what she learned, implemented, and now teaches about somatic work or releasing damaging, pent-up emotions in the body using various mind-body techniques. You will love this episode!
Learn more from Bridget!
Wake Up and Thrive Podcast with Bridget Covill
Connect with Bridget on Instagram!
Are you looking for personalized coaching that delivers results ASAP? Look no further! Schedule your Hormone Jumpstart Session!
Connect with me on Instagram!
Walking may be one of the most underrated forms of movement, but it can boost mood, improve insulin sensitivity, and keep you fit. Why aren't we doing it more? Listen to this episode and learn the benefits of walking and why it's essential for a healthy, balanced mind, body, and spirit.
Access my online courses through Cycle School here!
Schedule your Hormone Jumpstart Session!
Connect with me on Instagram!
Did you know that 40% of US adults aged 18-44 are insulin-resistant? Insulin resistance may be the reason you are gaining fat around your abdomen or having difficulty losing weight. In this episode, I explain what happens when you're insulin-resistant and what warning signs and symptoms to look for. I also share five strategies to help you reverse insulin and get yourself on a path to healing.
Schedule your Hormone Jumpstart Session here!
Connect with me on Instagram!
Sign up to receive tips for healthy hormones delivered to your inbox weekly!
Do you have a hard time surrendering to pleasure? Do you trust your body? Enjoy this powerful conversation with Amber Smith, a Sex and Empowerment Coach for Women, and learn how to surrender to more pleasure and enjoyment in life, even while healing past trauma. You are worthy of a beautiful life!
Connect with Ashlee on Instagram!
Schedule your Hormone Jumpstart Session!
Connect with Amber Smith on Instagram
WellandWorthyEveryday.com
The Well and Worthy After Dark Podcast
Have you noticed that your PMS mood symptoms are worsening the older you get? In this episode, I explain why this happens and what you can do about it.
Connect with me on Instagram!
Sign up for the Hormone Empowered Masterclass!
Stop feeling like a victim of your hormones, and begin experiencing healing now! Schedule your Hormone Jumpstart Session!
Podcast episode with my client, Heather Shuler: PMS Rage and Hating Your Hormones
Once you start experiencing perimenopause symptoms, can you still get pregnant? What are the best options for birth control during perimenopause? All these questions and more are answered in this episode!
Save your seat at the Hormone Empowered Masterclass!
Connect with me on Instagram!
Crio Bru
If you've been trying to heal your acne with no luck, chances are it's because the root cause of acne still needs to be addressed. In this episode, I share with you what steps I recommend to uncover the root cause of your acne and the part nutrition plays in your healing process.
Connect with me on Instagram.
Pub Med Study: Effects of Alcohol on the Endocrine System
Find clean skin-care products.
Enroll in the Hormone Empowered Masterclass!
Understand how oral contraceptives affect your hormones, menstrual cycle, and long-term health.
Connect with me on Instagram
Enroll in Cycle Strategy 101 and learn to love your hormones!
Beyond the Pill by Dr. Jolene Brighten
Endometrial ablation is a procedure used to alleviate heavy periods. In this episode, learn what this procedure involves, the pros and cons, and if the procedure may be right for you.
If you have a question about menstruation or women's hormones, please send me a direct message on Instagram.
Enroll in Cycle School!
Learn more about cyclical pain after ablation.
Learn more about the health benefits of being around water.
If you spend more time Googling and researching your symptoms than actually taking action, this episode is for you!
Schedule your Hormone Jumpstart Session
Connect with me on Instagram.
How does a woman's exercise need to evolve as she ages? What should be the focus of her workouts? How to accurately measure progress? How to find the motivation to exercise when you don't feel well? All of these questions and so much more are answered in this conversation with Certified Fitness Trainer and YouTube fitness sensation PJ Wren.
Connect with Ashlee on Instagram!
Sign up for a Hormone Jumpstart Session
FitnessWithPJ.com
Over Fifty Fitness
PJ's favorite fitness tools
Connect with PJ on Instagram!
There are four phases of perimenopause, and you may be surprised to learn that the first phase begins in your mid-30s! In this episode, I answer common questions about perimenopause, symptoms, and testing to see if you are in perimenopause. I also share the symptoms I experienced at the beginning of my perimenopause transition.
Connect with me on Instagram!
Save 25% on your purchase of Cycle Strategy 101
Schedule your Hormone Jumpstart Session!
Learn how exposure to chemicals hurts your hormone health and what you can do about it.
Connect with me on Instagram!
Find toxic-free products!
Thank you for 100 episodes and over 13,000 downloads of A Bit Better Every Day!
Save 25% on Cycle Strategy 101!
Save 25% on Steady & Strong!
Are you using the menstrual cycle to your full advantage? In this episode, learn how the menstrual cycle can organize you. If you frequently feel overwhelmed with your to-do list and need help being consistent, this episode will teach you how to schedule your to-do list with what you are biologically primed for at phases of your cycle.
Purchase the Cyclical Intimacy Course
Schedule your Hormone Jumpstart Session!
Connect with me on Instagram!
Get the most out of your menstrual cycle! Enroll in Cycle Strategy 101!
Learn the correlation between hormones and migraines and how to get some relief!
Get my migraine supplement protocol!
Use code: AshleeS10 to save 10% on your Mixhers order!
Schedule your Hormone Jumpstart Session!
Connect with me on Instagram!
Learn how to stay motivated to reach your long-term goals.
Connect with me on Instagram!
Schedule your Hormone Jumpstart Session!
Enroll in courses!
Learn how a teen girl's cycle differs from a grown woman's and the red flags to be aware of.
Connect with me on Instagram.
Cycle Strategy 101
What causes insomnia during the luteal phase and perimenopause, and what can you do? Listen and learn how to ensure you get the shut-eye your body needs every night.
Schedule your Hormone Jumpstart Session
Save 10% on high-quality supplements when you order through my Fullscript account. Click here to create your account, then click on my PMS protocol to order magnesium and vitamin B6, mentioned in this episode.
Connect with me on Instagram
You've heard of blood sugar, but what is it, and why does it matter? In this episode, Functional Nutrition Therapy Practitioner Danielle Hamilton explains what blood sugar is and why it's essential that every woman understands how it affects her hormones and overall well-being. Dani shares her experience discovering the root cause of her PCOS (polycystic ovarian syndrome), acne, and PMS and how after her experience of being gaslit by her doctor, she used her intuition to find answers and heal her body. This episode will inspire you!
Connect with Dani on Instagram!
Unlock the Sugar Shackles Podcast
Follow me on Instagram for more info on hormones & menstruation!
I'm wrapping up this month's Ignite series by sharing my insight and favorite moments from the past four episodes. I'm also sharing some information about inner winter you may not know!
Save $15 on the 2023 Sex Seminar
Bundle & Save on the 2020-2023 Sex Seminars! Only $46!
Connect with me on Instagram!
Episode 4 of May's Ignite Podcast Series. Did you know that sensuality and pleasure are superpowers of the ovulatory phase (inner summer)? Do you have a hard time allowing yourself to experience pleasurable experiences? Do you have a hard time being present during sex? It was an honor to sit down with Tammy Hill and talk about how we, as women, can connect with our minds and bodies to experience more sexual pleasure. Tammy shares how we can explore and embrace the sensual side of ourselves. Tammy also shares information about how women who have experienced sexual trauma can heal so that they can feel the sexual pleasure that they were designed to experience.
Save $15 on the 2023 Sex Seminar
Get the 2020-2023 Sex Seminars for only $46
Order your copy of Replenish by Tammy Hill
Connect with Tammy on Instagram
Live Your Why podcast with Tammy Hill
Episode 3 of the Ignite Podcast Series. In this episode, Aimée and I discuss why a connection to self is so valuable in a healthy relationship with a spouse or partner. Aimée shares so many golden nuggets of wisdom in this podcast, including tools to help us have effective conversations that lead to resolutions instead of causing contention and resentment. Aimée even shares some red flags to be aware of that might mean you are in a co-dependant or "tangled" relationship.
Purchase the 2023 Sex Seminar for only $20!
Bundle & save 43% on 2020-2023 Sex Seminars!
AimeeGianni.com
Connect with Aimee on Instagram
Sign up for Aimee's weekly Love Notes
Most lubes on the market contain ingredients that can contribute to a hormone imbalance. Save 15% on your purchase of Coconu Natural Lube!
Connect with me on Instagram!
Why is it so hard to get in the mood for sex? How do we desire sex more often? How do we have healthy conversations with our partners about sex without hurting feelings? How do we break the low desire/resentment cycle? Learn the answer to these questions and more in this episode with my friend and sex coach, Jamee Andelin.
Save 15% on Coconu Organic Lube.
Follow me and learn more on Instagram
Follow Jamee on Instagram
CoachingWithJamee.com
Amanda's back on the podcast, and today we are talking about igniting passion in and out of the bedroom! This episode touches on everything from getting yourself in the mood for sex to rediscovering yourself in perimenopause and beyond. This episode is the first of four in my Ignite podcast series. You're going to love this conversation!
AmandaLouder.com
Connect with Amanda on Instagram
Save 15% on Coconu natural lube with code: ASHLEE
Multiple studies show that having a consistent yoga nidra practice can help improve hormone health as well as improve the phycological affects a hormone imbalance can have on a woman. Listen to this episode and learn how to use Yoga Nidra as another helpful tool for hormone regulation.
Studies mentioned in this episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/
https://pubmed.ncbi.nlm.nih.gov/23647406/
Save 10% on Steady & Strong
How do you know if you genuinely need rest or are using your hormones and cyclical nature to get you out of doing certain items on your to-do list or seeing certain people? In this episode, I share the magical question I use to help me know.
Connect with me on Instagram
Save 10% on your purchase of Cycle Strategy 101!
Is there a purpose for tracking your cycle post-hysterectomy or post-menopause? Yes, there is! In this episode, I explain the purpose behind menstrual cycle awareness even if you no longer experience a bleed. Grab some note-taking materials because this episode is packed with information!
Thank you for listening to the podcast! Click here to save 10% on your purchase of Cycle Strategy 101.
Connect with me on Instagram.
Perimenopause is often referred to as a second spring because the body changes. But did you know that it's not uncommon for insecurities from your puberty to resurface again mid-life? In this episode, I share my personal experience with this and how what my inner critic taught me during my last cycle.
Save 15% on Cycle Strategy 101
Study: Eating disorder symptoms in women in perimenopause and early postmenopause
Study: Body image, satisfaction with sexual life, self-esteem, and anxiodepressive symptoms: A comparative study between premenopausal, perimenopausal, and postmenopausal women
Connect with me on Instagram
How do you teach your daughter to love and appreciate her period? In this episode, I explain how to prepare your daughter about the power of her hormones in a way that doesn't just get you a bunch of eye rolls in return.
How do I track my period? What are my inner seasons? How do I know what inner season I'm in? What are my cyclical superpowers? What can I do for PMS? All these questions and more are answered in my self-paced online course, Cycle Strategy 101.
Save 15% when you purchase Cycle Strategy 101.
Connect with me on Instagram.
Have you heard of yoni steaming or vaginal steaming? Get ready to have your mind blown! My special guest, Shastá Robinson, is a Certified Steam Practitioner and owns a spa (Healing Moon Phases) in Salt Lake City, Utah. I recently began seeing Shastá regularly for steaming; the benefits have amazed me! In this episode, Shastá explains the origins of vaginal or yoni steaming and the benefits of a regular steaming practice. I originally went to see Shastá in hopes that she could help minimize some of my perimenopause symptoms; little did I know how much this would help heal my relationship with my womb space. We also discuss what to expect when at a vaginal steam appointment, the benefits of steaming for men, and the emotional release you can experience when you steam. This episode is so good. I know you will love Shastá as much as I do.
Connect with Shastá on Instagram
Healing Moon Phases website
FAQs about steaming
I love connecting with you on Instagram! Send me a DM and tell me what you loved about this episode!
My last cycle was rough, and it all started with menstrual cramping on day one of my cycle. In this episode, I walk you through my last cycle and give a personal example of how my reaction to a painful period affected my entire cycle. There are so many golden nuggets in this episode.
This is a must-listen if you experience painful periods: cramps, migraines, or otherwise.
*ERROR
At the end of the episode, I share that you can save 15% when you purchase Cycle Strategy 101 using the link in the show notes. Unfortunately, the 15% discount was for International Women's Day and expired on 3/10/2023. I apologize for the inconvenience; however, as a thank you for listening and sharing the podcast, please use this link to save 10% when you enroll in Cycle Strategy 101. I appreciate you!
I love connecting with you on Instagram! So send me a DM and let me know what you love about the podcast and what topics or guest recommendations you have for future episodes!
I recently had the honor of chatting with fitness expert Tracy Campoli to discuss exercise. Tracy is well known in the fitness industry and has been featured on Good Morning America and in various publications. In this interview, Tracy and I talk about the benefits of exercise and why it's vital that women exercise with their hormones and menstrual cycle in mind. Tracy also answers your questions about strength training, exercise during pregnancy and postpartum, and spot training.
I love reading your messages. Send me a DM on Instagram!
Learn how to exercise to heal your hormones and keep them healthy! Save 10% when you enroll in Steady & Strong!
Connect with Tracy on Instagram
Tracy's website
Meet my client Heather. Heather joined my one-on-one mentorship because her PMDD rage was taking its toll and was negatively affecting her quality of life. In this tell-all episode, Heather explains how learning about the menstrual cycle and her hormone fluctuations has helped her evolve as a wife, mom, entrepreneur, and incredible woman. In addition, Heather shares the tools she utilizes to avoid experiencing debilitating anger and anxiety in her inner autumn and how practicing menstrual cycle awareness has helped deepen her relationship with herself, her husband, and God. Around 90% of women experience PMS mood swings, yet many do not seek help because PMS has been labeled normal. Although PMS mood swings are common, they are not normal. Please spread awareness by sharing this episode with the women in your life. You may save a woman who is suffering in silence.
Learn the four seasons of the menstrual cycle and how to access your superpowers! Enroll in Cycle Strategy 101 and save 10%!
Connect with me on Instagram!
Testosterone pellets have been around for a long time, but are they safe? Are T pellets the best option to restore your libido and ramp up your energy? In this episode, I share some of the information about pellets that many women aren't aware of.
Learn how to exercise for optimal hormone health. Click here to Enroll in Steady & Strong!
Receive personalized hormone support. Schedule your consultation!
Say hi to me on Instagram!
When we begin to make healthy changes, we expect everyone in our life to be excited and supportive of our new lifestyle. So, if and when they aren't, we may feel torn between choosing what we want and what makes other people feel comfortable. People-pleasing is a sneaky way that we can self-sabotage, and you may not even realize that it's happening or that fear of rejection is preventing you from getting started. Listen to this episode to learn more about how this shows up and what you can do.
Connect with me on Instagram.
Tap into your cyclical superpowers! Save 10% on Cycle Strategy 101!
Nutrition is vital when you want to heal a hormone imbalance and support your body through the inner seasons of your menstrual cycle and the different seasons of life. In this episode, I share four more ingredients/foods that I always have on hand because of their excellent nutritional value, plus I share two bonus ingredients that you won't find in my kitchen but that I always have on hand.
Cycle Strategy 101
Steady & Strong
Connect with me on Instagram
Chickapea+Greens
As a Menstrual & Hormone Coach, One of the top 5 questions I'm asked is, "What do you eat?"
I'm taking you to the grocery store with me in this episode! I'm sharing the top 5 foods I always ensure to have on hand and why they are so good for a woman's health.
Learn how to exercise for optimal hormone health. Save 10% when you enroll in my online course, Steady & Strong.
Inquire about my private mentorship program.
Do you ever feel like you're about to use your mind, particularly in the latter part of your luteal phase, as you inch closer to your bleed? Perhaps that thing your partner did last week that you found so endearing is now like nails on a chalkboard. Or maybe the fun, patient mom of your ovulatory phase turns into the "crazy, lazy mom." Or perhaps you lose your motivation for all those goals you felt so passionate about at the beginning of the cycle. Most women blame it on PMS, but it goes much deeper than that. PMS symptoms like mood swings and irritability, for example, stem from a woman not honoring the fluctuation of hormones that occurs as she enters the menstrual phase (inner winter). In this episode, I will teach you signs that your hormones are shifting, and you are entering the menstrual phase (bleeding is usually the last sign we receive). I will also explain the sacred task we have as women when we experience this shift in our hormones or this "call." This episode is for you if you're tired of losing your crap every time your luteal phase rolls around. Thank you so much for listening to and sharing this podcast with the women in your life. It means the world to me!
Want to heal your hormones? I can help you! Sign up for a consultation!
How do you know you've received the call to your Inner Temple? I would love to hear from you! Send me a DM on Instagram!
Sign up for my Brilliant in the Basics weekly email to receive tips for women's health delivered straight to your inbox weekly.
Understanding how your fluctuating hormones influence metabolism, motivation, and much more will help create a consistent, doable exercise plan. Learn how to build lean muscle, burn more fat, have more energy, and stay consistent with exercise in my online course, Steady & Strong! As a thank you for listening to the podcast, please click here to save 10% when you enroll!
Learn more about the inner seasons and superpowers of the menstrual cycle in my online course, Cycle Strategy 101. This course has helped dozens of women optimize their hormones and create ease and flow in their schedules. Save 10% when you enroll today!
Went a little overboard over the holidays? I'm sharing my Hormone First Aid Kit with you to help you support your hormones when you overdo it.
Enroll in Steady & Strong
Do you experience anxiety regularly? In this episode, I explain how a woman's fluctuating hormones affect the brain, why many women experience cyclical anxiety, the root cause, and what you can do about it. I also explain the science behind our inner summer superpowers.
Save 10% on Cycle Strategy 101
Connect with Ashlee on Instagram
Book a consultation with Ashlee
You've undoubtedly heard that gaslighting is a red flag in relationships, but did you know there is something called medical gaslighting? Medical gaslighting is a term used to describe when healthcare providers dismiss a patient's concerns, feelings, or complaints, and unfortunately, it is a common issue amongst women. Please listen to this episode to learn the red flags.
Have you been trying to balance your hormones (or achieve any health goal) and feel frustrated because you still aren't seeing your desired results? You may be putting too much focus on the wrong things. In this episode, I talk about the Hormone Pyramid, a specific order in which particular areas of health are addressed to achieve healthy hormones. When you constrain your focus to these things, you will build a steady foundation of health that can then be built upon. There are many worthy areas of health to focus on, but the order in which you do them matters. Listen and learn more.
Change how you experience your menstrual cycle, your hormones, and your ever-changing body. Enroll in Cycle Strategy 101 and save 10%!
I love receiving your DM's! Say hi to me on Instagram!
Make 2023 your best year yet! Schedule a consultation call!
Other episodes you may enjoy:
How to Get More Sleep
Your Word is Your Wand
How To Reach Your Goal Faster
Playing the Long-Game
I've struggled with seasonal depression since I was a child. In this episode, I'm getting honest with you about my experience and sharing my best tips for surviving winter. I also share some fun connections I've seen with the inner winter of our menstrual cycle and nature's winter. Please share this episode with someone who struggles with seasonal affective disorder.
Recommended Listening:
Episode 36: Oxytocin Moments
Light Therapy Lamp
Sunrise Alarm Clock
Cozy Nordic Socks
One of the biggest reasons women never reach their goals isn't because they lack willpower or motivation. The real problem is that they need to get crystal clear on what they want, and it must go deeper than "I want to be healthy" or "I want to have energy." The clearer the target is, the easier it will be to see it and hit it!
Connect with me on Instagram
Ease & Flow Group Mentorship
Recommended listening:
Embodying A New Identity podcast
One of the biggest reasons women never reach their goals isn't because they lack willpower or motivation. The real problem is that they need to get crystal clear on what they want, and it must go deeper than "I want to be healthy" or "I want to have energy." The clearer the target is, the easier it will be to see it and hit it!
Connect with me on Instagram
Ease & Flow Group Mentorship
Recommended listening:
Embodying A New Identity podcast
"The most wonderful time of the year" isn't always all that wonderful. For some, the holidays mean increased stress and anxiety for many reasons. In this episode, I share five tips for reducing anxiety during the holiday or any time of the year!
Inquire about Ease & Flow Group Mentorship
Have a question? Please send me a DM on Instagram!
Learn more about the menstrual cycle and your hormones
"When is the best time of the menstrual cycle to have difficult conversations?" I was recently asked this question and today I'm focusing an entire podcast on it.
Do you experience flu-like symptoms during your bleed? Have you ever wondered if it's all in your head, or maybe your doctor even told you it was. I'm here to tell you that it's not your imagination. Period flu isn't an official diagnosis but is used to describe flu-like symptoms during menstruation. In this episode, I share the exact cause of period flu and what you can do about it.
Save 10% on Cycle Strategy 101 Use code: PODCAST10
Register For Ease & Flow Group Mentorship
Connect with me on Instagram
It's frustrating when you feel you've been doing everything "right," yet the scale isn't moving in the right direction. In this episode, I talk about the problem I see with weighing yourself and a much better and more accurate way to measure your success.
Enroll in Cycle Strategy 101! Use code: PODCAST10 to save 10%
Balance Progesterone Cream
Message me on Instagram!
I never thought I would do a boudoir photography session in a million years. Back in February, I had the opportunity to do a sexy photoshoot, and Kara was my photographer. Kara is a professional boudoir photographer based out of southern Utah. She focuses on empowering women by embracing and celebrating their bodies.
In this episode, Kara and I talk about our experiences with boudoir photography and why I am now a big fan.
Follow Kara on Instagram
Enroll in Cycle Strategy 101 (2.0)
Premenstural dysphoric disorder (PMDD) is a severe, sometimes disabling form of PMS. PMDD causes extreme mood shifts that can disrupt daily life and damage relationships.
Rose Alkattan is a PMDD relationship expert who teaches women how to stop breaking up with their partner every month.
Please share this episode with your friends.
Amanda Louder is a Certified Sex & Marriage Coach who helps women from conservative Christian backgrounds love their sex life. She helps women embrace their sexuality so that they can strengthen their relationship with themselves, their spouse, and God.
She's also a dear friend of mine and an incredible coach! Today, I invite you to "come to lunch with us" so to speak and just enjoy a friendly and fun coversation about sex!
Get on Ashlee's email list and be the first to hear the latest news!
Connect with Amanda on Instagram!
AmandaLouder.com
Come As You Are by Emily Nagoski
Can Menstrual Cycle Awareness strengthen your marriage? Dan Purcell is the founder of Get Your Marriage On! and the Intimately Us app, the fun and sexy app for your marriage. Dan recently added a period tracker to the app, which I thought was a brilliant idea. I had to assume that a woman was the brains behind that move, but it was actually Dan's fascination with his wife's cyclical patterns that inspired him to add a tracker on the app (which has been downloaded more than 300,000 times)! Learn how an understanding of the menstrual cycle can increase intimacy between a couple, or...it can drive a wedge. Connect with Dan on Instagram! https://getyourmarriageon.com/podcast/
Can Menstrual Cycle Awareness strengthen your marriage? Dan Purcell is the founder of Get Your Marriage On! and the Intimately Us app, the fun and sexy app for your marriage. Dan recently added a period tracker to the app, which I thought was a brilliant idea. I had to assume that a woman was the brains behind that move, but it was actually Dan's fascination with his wife's cyclical patterns that inspired him to add a tracker on the app (which has been downloaded more than 300,000 times)! Learn how an understanding of the menstrual cycle can increase intimacy between a couple, or...it can drive a wedge. Connect with Dan on Instagram! https://getyourmarriageon.com/podcast/
LeAnn Austin is a certified life coach who guides women in the journey of loving themselves. If you struggle to love yourself sometimes, you'll want to listen as LeAnn shares her helpful tips on how to create a habit of acknowledging your awesomeness and truly loving who you are.
Save your spot in Ease & Flow 2023
Connect with LeAnn on Instagram
LeAnn Austin is a certified life coach who guides women in the journey of loving themselves. If you struggle to love yourself sometimes, you'll want to listen as LeAnn shares her helpful tips on how to create a habit of acknowledging your awesomeness and truly loving who you are.
Save your spot in Ease & Flow 2023
Connect with LeAnn on Instagram
You know the saying, "the spirit is willing, but the flesh is weak"?
In this episode I talk with Megan Teerlink about how meditation and getting still can help us overcome "the natural man" or ego, so that the things that we do actually align with our highest self and what we truly desire. Megan has taught more than 1000 classes on yoga and meditation, but her definition and description of what meditation really is and what it "should" look like just may surprise you! Megan also shares her personal experience with PCOS (polycystic ovarian syndrome), and what she notices about her symptoms when she isn't working with the natural ebb and flow of her hormones. Ease & Flow Group Coaching Training the Animal Within Challenge Connect with Megan on Instagram
You know the saying, "the spirit is willing, but the flesh is weak"?
In this episode I talk with Megan Teerlink about how meditation and getting still can help us overcome "the natural man" or ego, so that the things that we do actually align with our highest self and what we truly desire. Megan has taught more than 1000 classes on yoga and meditation, but her definition and description of what meditation really is and what it "should" look like just may surprise you! Megan also shares her personal experience with PCOS (polycystic ovarian syndrome), and what she notices about her symptoms when she isn't working with the natural ebb and flow of her hormones. Ease & Flow Group Coaching Training the Animal Within Challenge Connect with Megan on Instagram
Jamee Andelin helps women ignite their sexual desire and actually look forward to sex! Jamee and I sat down for a little chat where I had the opportunity to pick her brain on things like:
-
How to turn on your desire and pleasure!
-
How a woman can explore her personal pleasure.
-
How to talk to your partner about what you want in the bedroom.
-
How Menstrual Cycle Awareness supports a woman in discovering her sexuality and enjoying pleasure, in every area of her life!
Connect with Jamee on Instagram!
If you feel experience pre-menstrual cravings (or cravings during any time of the cycle), you don't want to miss this episode!
Connect with me on Instagram!
If you aren't in the business of baby-making, then what's the point of a monthly period? Is it really necessary. Tune into the episode to get all the facts.
Purchase Cycle Strategy 101
Connect with me on IG!
Cosmo article
Menstrual Cycle is 5th Vital Sign
The Atlantic article
Ovulation, A Sign of Health
The Secret Powers of Ovulation
A fear of failure is what holds us back and has us getting the same boring results. Failure is a neccessary and important part of your journey. In this episode I explain why I encourage my clients to embrace failure!
Your best intentions and efforts can fall by the wayside when you're sleep deprived. In this episode I share with you the affect a lack of sleep has on your hormones, and easy ways that you can ensure more restorative sleep!
View & purchase the supplements that I recommend for sleep here!
What you eat is only part of the equation. In this episode, I will teach you HOW to eat for optimal digestion and metabolism.
In this episode I share my personal experience navigating perimenopause and what I do to implement the tools of Menstrual Cycle Awareness (MCA) even with very unpredictable cycles. If you love what you're learning, please help other women find the podcast by leaving a rating and review in Apple podcasts.
Book a consult with me!
Where does confidence come from? How come some people are more confident than others? How do we create more of it? Learn it all here, plus I share my bonus tips.
Schedule your consult!
Wondering what "diet" is best to support optimal hormone health? You don't want to miss this episode.
In this episode I explain why I believe that cycle acceptance and body acceptance go hand-in-hand. Connect with me on Instagram!
What is the problem with dairy, and why does it cause hormone imbalances that cause miserable symptoms like period pain and PMS mood swings? Learn all about how dairy is affecting your hormones in this episode. Also learn how to set healthy boundaries around food.
Beat Endo
Connect with me on Instagram!
What causes GI distress, like diarrhea during your bleed? In this episode, I explain the cause and what you can do about it.
You can live in abundance and feel joy & fulfillment every single day by utilizing just one very powerful tool that I share with you in this episode. In this episode, I will teach you about the power of daily non-negotiables and how to uncover them by identifying your values.
Register for Cycle Sexcess
Connect with me on Instagram!
In this episode I explain one of the biggest mistakes I see women making when it comes to transitioning from the menstrual to the follicular phase. I'm sharing the thing that you probably have no idea is causing you to feel burnt out, crabby, and fatigued during your entire cycle, and robbing you of your superpowers!
Message me on Instagram!
In this episode I talk about some things that can contribute to low sex drive, and what you can do about it!
Register for Cycle Sexcess!
Exercise & Hormones Masterclass
Mighty Maca
14-Day Hormone Reset
Connect with me on Instagram!
In this episode I am sharing some things you want to be aware of if you are a caffeinated woman. Learn more this week on Instagram!
Make your dreams your reality by simply being more intentional with your language. Connect with me on Instagram!
Your Word is Your Wand by Florence Scovel Shinn
In this episode you will learn:
What vaginal microbiome is and why it's important.
What interferes with healthy vaginal health.
When to be concerned and seek treatment.
Magnesium might be a micronutrient, but it's benefits are huge and can make all the difference in how you feel.
In this episode I explain why magnesium supplementation is so important and what you can expect from taking it. I think you will be pleasantly surprised and excited when you hear the benefits!
Connect with me on Instagram!
Order High-Quality Supplements
Migraine patients and magnesium
Do you ever wish you had more energy? Have you ever wondered how you'll get it all done? In this episode you will learn how to plug your energy leaks, so that you have more energy for the things and the people you want to spend your energy on.
Exercise & Hormones Masterclass
Follow me on Instagram!
In the Flo by Alisa Vitti
How you identify yourself becomes your destiny. The way to bridge the gap between where you currently are and where you want to go, is by shifting your identity. In this episode I teach you how to do it.
In this episode, you will learn: 1. How to know if your flow is too heavy. 2. What a heavy flow might mean. 3. Why you want to track your flow. 4. How to track your flow. 5. What you can do about it.
In this episode I explain why it's so important to include activities that release oxytocin throughout your day.
I also describe the symptoms of low oxytocin and share my favorite ideas of how you can experience joy in my daily life.
What do you do when you aren't getting the results you'd hoped for?
Too often I see women give up when it doesn't happen fast enough, when all that was needed was a little adjustment.
The question, is are you willing?
In this episode I share some questions you many ask yourself to help you take a closer look at your thoughts and discover what they are creating for you.
You don't want to miss this one!
Discover if you're consuming information as a way to distract yourself from doing the actual work that is going to get you closer to your goal.
If you're not where you'd like to be, shift your focus.
If you want to reach your goal faster, stop focusing on the goal, and start focusing on the system that you need to develop to get you there.
The seemingly small steps that you take each day are what is going to collapse time and get you where you want to be even faster!
Atomic Habits by James Clear
I think one of the most beautiful gifts we are given as women, is the gift of a fresh start that comes with each new menstrual cycle.
In this episode I explain why you don't have to do New Year's resoultions if it doesn't resonate with you personally.
As a woman, you are given a natural time to release, reflect, plan, and execute goals with each new cycle. I go more into detail about that in this episode.
Before you jump into 2022, I hope you'll take a minute or two to celebrate all that you are.
In this episode I explain the why, when, how, and what of cycle tracking. A must-listen for every woman
Save your spot for January's Cycle Strategy 101!
In this episode, I talk about the health benefits of having a daily gratitude practice.
I also share 3 powerful questions to ask yourself daily that will help you discover the blessings in the present moment.
Thank you for listening and for being a part of my podcast family. Your support means so much to me.
In this episode I talk about how stress affects the body and a woman's ability to conceive and have a healthy pregnancy.
I also talk about different forms of stress that maybe you've never considered, as well as how you can discover the best stress management tools for you.
Ideally, you want to sync your schedule to perfectly compliment your fluctuating hormones. This means planning activities that require more extroverted energy for the follicular and ovulatory phases, and less social events during your luteal and menstrual phases.
However, that isn't always possible. We are still living in a man's world and until women's hormones are acknowledged and honored by both men and women, here's some coping tools to help you make the most of your luteal phase when your schedule doesn't allow for a lot of flexibility.
Save your spot for November's masterclass Hormones & Exercise!
Do you ever feel like you turn into a different person the week before you start your bleed?
In this episode, I explain the difference between premenstrual syndrome and premenstrual dysphoric disorder.
I go into detail about the symptoms and how to distinguish between the two, as well as how to best take care of yourself if you struggle with PMS or PMDD.
Sign up for the Hormones & Exercise Masterclass!
This week I am continuing my conversation with my client, Jamee. In this episode Jamee talks about her experience with menstrual cycle awareness and how it helped her tap into her intuition and her divine femininity. Jamee explains how being aware of her cycle and gaining a knowledge of her hormones improved communication with her husband and deepened their relationship. Jamee shares so many nuggets of pure gold in this episode.
Have you ever wondered what it would be like to work with me? In this episode I talk with my client Jamee about her experience with her menstrual cycle and why she decided to invest in herself and hire me to be her coach about 3 months ago. Jamee also talks about why she believes that mindset work is only part of the equation, and what she noticed when she began honoring her hormones.
Learn more about Jamee here!
I love fall, but at the same time I'm sad to see summer go! In this episode I talk about the four phases of your cycle and why each phase, or each inner season has something beautiful to offer.
Learn how to harness your hormones so you can tap into your seasonal superpowers!
This week I'm talking with my friend and fellow coach Aubin Palmer about how to prioritize rest and how to do it without thinking our time would be better spent doing something "productive" or feeling guilty.
In this episode Aubin shares how she helps clients make rest a daily priority and how to do it guilt-free!
Follow Aubin on Instagram!
Learn more about Aubin!
It's easy to consume information, it's readily available to us through podcasts, the internet, social media, etc..
But, consuming information is only a part of the equation; it's also important to pause and digest the information we take in and then practice using it in our lives.
During mentruation (inner winter) I take time to journal the a few questions use the answers that I receive to set an intention or goal for the upcoming cycle.
Use these questions to help you evaulate your previous cycle and do any course correction that you feel inspired to make.
Your inner winter is the time to take care of you. Even though you are slowing down and allowing rest, your body is doing some powerful, necessary work. Take time to honor this season so you can burst forth in all your energetic glory come your inner spring.
https://calendly.com/ashleesorensencoachingllc
Do you love to hustle? Do you love to get things crossed off your to-do list? I'm with you sis! In this episode, I explain how I've learned the to incorporate rest in my routine. Rest is vitally important to the health of your hormones. Learn how to make it work for you!
Part of MCA (menstrual cycle awareness) is learning how to set appropriate boundaries that allow you to conserve your energy and refill your cup.
The results that you are currently experiencing have everything to do with the relationship that you have with yourself. In this episode I will teach you the importance of recognizing the amazing, beautiful person that you are. I will also teach you a powerful exercise that you can use today to get started on this journey of self-love and personal growth.
What does God have to do with your health journey? The truth is, God can be as involved as you want Him to be. In this episode I explain how God has helped me in my personal journey to heal my health, specifically to heal my hormones and the symptoms of my endometriosis.
How can you experience more joyful moments in your life on a daily basis? In this episode I explain the concept of emotional adult. We must take ownership of our thoughts and feelings.
In this episode I explain a way of looking at your symptoms as messengers and a sign that your body is doing it's job by sending you a message that something is off.
Sign up for Cycle Strategy 101!
The work of self-improvement can feel a bit like drinking from a fire hose.
Consuming information is helpful, but sometimes we can get caught up in cosuming and not implementing the information we are receiving.
Reserve your spot for Cycle Strategy 101 Masterclass
Schedule with me
In this episode I talk about the traits of both masculine and feminine energy and how to tell if you're favoring one side more than the other and how that could be putting a roadblock in your way.
Sign up for Cycle Strategy 101!
https://calendly.com/ashleesorensencoachingllc/discovery-call
In this episode, I share a little about my relationship with my body and how just like every relationship in my life, it requires constant care and devotion.
Because our body will change throughout our life, it's going to require different things as far as movement and nutrition goes.
The million dollar question we can all ask is, "Am I open to loving, supporting, and accepting my body in every stage of life?"
Body Kindness by Rebecca Scritchfield
Schedule a Discovery Call!
Follow me on Instagram!
A must-listen for anyone who is feeling like they aren't seeing results fast enough.
Healing your hormones, and improving your health in general is a process. It takes time, committment, and belief in yourself, your body and the process.
If you're frustrated in your journey, you're most likely focusing on the short-game. Too much focus on the short-game will leave you feeling defeated and unmotivated.
I explain more about playing the long-game and what progress really look like.
Atomic Habits by James Clear
Schedule your Free Discovery Call with me:
https://calendly.com/ashleesorensencoachingllc
Follow me on Instagram @AshleeSorensenCoaching
How do you think and feel about sex? Many women struggle with a lack of desire, which can signal a hormone imbalance and is important to address.
It's also crucial to explore your own beliefs about sex, your body, and your partner.
Julva Cream
Coconu
Are you denying yourself an opportunity to experience joy now, even if you don't have what you want yet or haven't reached your ultimate goal?
In this episode I explain the reason why anyone ever desires anything, and also how important it is to celebrate the little victories.
https://calendly.com/ashleesorensencoachingllc/discovery-call
You can't change past circumstances, but you CAN change the way you think about them. When you learn to do this, you can re-write your story and create a very empowering one where you play the heroine, not the victim.
Schedule a Discovery Call!
A Bit Better Every Day is changing! Get ready to learn so much more about women's menstrual and hormone health, as well as nutrition and mindset.
Do you struggle when relationships come to an end? Do you try to force a relationship to continue when it's just not happening naturally? In this episode, I offer a new, refreshing way to think about the relationships in your life.
What thoughts are you believing sub-consciously that are preventing you from making progress and reaching your goals?
Are you creating your routine based on what you truly desire, or on what you think your schedule should like? How do we create a morning routine that feels good, and works for our schedule? In this episode, I explain how to do it.
Are you avoiding taking action because you're afraid of failure or scared of rejection.
I talk about what I've learned from my experiences of demanding perfection of myself and others.
I also talk about why imperfect action is a good thing!
Click here to schedule with me.
When you're genuinely interested in learning more about someone or something, you ask questions.
Getting to know and understand yourself on a deeper level, will help you care for yourself on a deeper level.
Ask yourself these questions on a regular basis. Don't judge the answers that come. Receive the answers with pure love and curiosity.
- What do I want?
- How is this happening for me?
- What am I making this mean?
- What would love do in this moment?
- What would "little me" do?
Schedule with me!
Listening to "the nudge" is how this podcast came to be.
Listening to "the nudge" or your intuition is also important when it comes to taking care of you!
I explain what you can plan to hear when you tune into A Bit Better Every Day.
Email me at AshleeSorensenCoachingLLC@gmail.com with questions, comments and suggestions for this podcast.
Click here to work with me.