A Bit Better Every Day

Tips to heal your hormones, make peace with your menstrual cycle, and thrive as a woman!

141. Mental Health in Perimenopause and Beyond 05/20/2024

141. Mental Health in Perimenopause and Beyond 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? /episode/index/show/abitbettereveryday/id/31297557

140. Nutrition in Perimenopause and Beyond 05/06/2024

140. Nutrition in Perimenopause and Beyond 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! Are you interested in one-on-one coaching? Not sure what supplements can help support your perimenopause journey? Studies cited in this episode: /episode/index/show/abitbettereveryday/id/31094918

139. Repeat After Me: Fiber is My Friend 04/11/2024

139. Repeat After Me: Fiber is My Friend 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. /episode/index/show/abitbettereveryday/id/30789108

138. Are You Estrogen Dominant? 04/01/2024

138. Are You Estrogen Dominant? 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 is for you! To inquire about private mentorship, speaking engagements, etc., please email Ashlee at /episode/index/show/abitbettereveryday/id/30633598

137. How to Eat Healthy Without Breaking the Bank 03/25/2024

137. How to Eat Healthy Without Breaking the Bank 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. /episode/index/show/abitbettereveryday/id/30505658

136. Using Heart Rate Variability as a Tool For Gauging Your Health 03/18/2024

136. Using Heart Rate Variability as a Tool For Gauging Your Health 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 Connect with me /episode/index/show/abitbettereveryday/id/30365298

135. Let Go of What's Holding You Back with Brooklyn Jolley 03/11/2024

135. Let Go of What's Holding You Back with Brooklyn Jolley 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! Are you the queen of over-complicating things? /episode/index/show/abitbettereveryday/id/30309963

134. Endometriosis & Mental Illness: My Story 03/04/2024

134. Endometriosis & Mental Illness: My Story 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! /episode/index/show/abitbettereveryday/id/30071713

133. Do You Really Need to Drink Electrolytes? 02/26/2024

133. Do You Really Need to Drink Electrolytes? 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. /episode/index/show/abitbettereveryday/id/29978213

132. The Power of Rhythm and Routine 02/19/2024

132. The Power of Rhythm and Routine 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: /episode/index/show/abitbettereveryday/id/29977018

131. Weight Gain in Mid-Life 02/12/2024

131. Weight Gain in Mid-Life 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. /episode/index/show/abitbettereveryday/id/29835498

130. Hot Flashes in Perimenopause 02/05/2024

130. Hot Flashes in Perimenopause 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! Are you interested in private coaching? Studies cited in this podcast: pectrometry /episode/index/show/abitbettereveryday/id/29762803

129. The Benefits of MCT Oil 01/29/2024

129. The Benefits of MCT Oil 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. ! /episode/index/show/abitbettereveryday/id/29654738

128. Is this Imbalance Causing Your Chocolate Craving? 01/22/2024

128. Is this Imbalance Causing Your Chocolate Craving? 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. 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. Learn more about the courses offered through /episode/index/show/abitbettereveryday/id/29551493

127. Cravings, Weight Loss, and Trusting Your Body with Weight Loss Coach, Lisa Salisbury 01/15/2024

127. Cravings, Weight Loss, and Trusting Your Body with Weight Loss Coach, Lisa Salisbury 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. Connect with Lisa on You can learn more about women's hormones on /episode/index/show/abitbettereveryday/id/29419678

126. How to Reinvent Yourself 01/08/2024

126. How to Reinvent Yourself 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? to learn more about how you can support your hormones. To inquire about options for one-on-one coaching, please Follow Ashlee on Learn more about menstrual and hormone health in by James Clear /episode/index/show/abitbettereveryday/id/29348063

125. Crush Your Goals 01/01/2024

125. Crush Your Goals 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 Let's be friends! /episode/index/show/abitbettereveryday/id/29267083

124. Your Hormones Aren't on Holiday 12/25/2023

124. Your Hormones Aren't on Holiday It may be the holidays, but that doesn't mean your hormones are taking a break. /episode/index/show/abitbettereveryday/id/29157993

123. Lose Belly Fat For Good 12/18/2023

123. Lose Belly Fat For Good 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! for details about private coaching. If you love learning about the menstrual cycle and cyclical superpowers, you will LOVE Cycle Strategy 101! Learn more /episode/index/show/abitbettereveryday/id/29088883

122. Tell-Tale Symptoms of a Hormone Imbalance 12/11/2023

122. Tell-Tale Symptoms of a Hormone Imbalance Listen to learn what some of the most common symptoms of a hormone imbalance are, then and start taking action to improve your health now. Give the women in your life the gift that keeps giving. for her, and you! /episode/index/show/abitbettereveryday/id/28996463

121. Is it Perimenopause or a Thyroid Issue? 12/04/2023

121. Is it Perimenopause or a Thyroid Issue? 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. /episode/index/show/abitbettereveryday/id/28854458

120. Protein Intake: What Women Need to Know 11/27/2023

120. Protein Intake: What Women Need to Know 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! now! Learn more from me on Learn how dairy affects your hormones in Learn how our symptoms can become background noise in Read the study cited in this episode: /episode/index/show/abitbettereveryday/id/28744153

119. Damage Control and How to Create a Calmer Luteal Phase 11/20/2023

119. Damage Control and How to Create a Calmer Luteal Phase 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 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 Listen to my podcast episode, PMS Rage and Hating My Hormones, with my client, Heather Shuler, Learn why I recommend a magnesium supplement for every woman in /episode/index/show/abitbettereveryday/id/28696168

118. Ditch the Doubt with Confidence Coach, Leslie Randolph 11/13/2023

118. Ditch the Doubt with Confidence Coach, Leslie Randolph 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. /episode/index/show/abitbettereveryday/id/28576853

117. Macro Habits with Anne Miller 11/06/2023

117. Macro Habits with Anne Miller 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. /episode/index/show/abitbettereveryday/id/28491488

116. Tips to Lower Your Blood Sugar Fast 10/30/2023

116. Tips to Lower Your Blood Sugar Fast 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! /episode/index/show/abitbettereveryday/id/28423997

115. Midlife Chaos with Life Coach, Karen Michelle 10/23/2023

115. Midlife Chaos with Life Coach, Karen Michelle 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! /episode/index/show/abitbettereveryday/id/28358411

114. Is it Time to Find a New Doctor? 10/16/2023

114. Is it Time to Find a New Doctor? 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. If you have questions about private coaching, please email Sign up for the Holiday Coaching package /episode/index/show/abitbettereveryday/id/28301468

113. Beyond Mindset: Processing Emotions in the Body with Relationship Coach, Bridget Covill 10/09/2023

113. Beyond Mindset: Processing Emotions in the Body with Relationship Coach, Bridget Covill 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! /episode/index/show/abitbettereveryday/id/28236872

112. Why Walking is So Beneficial for a Woman's Health 10/02/2023

112. Why Walking is So Beneficial for a Woman's Health 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 /episode/index/show/abitbettereveryday/id/28188401

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