A Bit Better Every Day

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.

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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. 

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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!

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FREE GIFT! Break the Cycle of Emotional Eating

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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

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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!

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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.

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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!

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To inquire about private mentorship, speaking engagements, etc., please email Ashlee at [email protected] 

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.

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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!

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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

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Are you the queen of over-complicating things? Get Brooklyn's FREE Let it Be Easy Hypnotherapy!

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Cycle School is open for enrollment!