A Bit Better Every Day

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 s 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!

It may be the holidays, but that doesn't mean your hormones are taking a break.

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: 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.