In this episode, Ale Wiecek, founder of BIFTSBO discusses the importance of aligning New Year resolutions with one's biological cycles to achieve sustainable success in 2026. 

She emphasises the need to match goals with hormonal cycles and introduces the concept of cycle syncing as a strategic tool for planning. Ale also shares practical tools and rituals to help listeners plan effectively according to their body's natural rhythms.

You can join the FREE 30-Day Daily Intention Challenge, built to help you set yourself up for success in 2026 the cycle-synced way.

It’s 5–10 minutes a day, and it’s designed for real life: work, kids, deadlines, hormones, perimenopause… all of it.

Every day you’ll do:

• 2 minutes to regulate your nervous system
• 1 minute to check in with your energy
• 2 minutes to set one intention
• 1 tiny action that matches your capacity

And you’ll choose your track:

• Under 35 / predictable cycle: phase-based planning for momentum
• 35+ / perimenopause / irregular cycles: energy-based planning for stability, with zero guilt

It’s free, it’s simple, and it’s the easiest way to stop overriding your body this year.

Go to https://www.biftsbo.com/free-30-day-daily-intention-challenge or find the sign up page under our resources section here

• 00:00:47 Introduction to Cycle Syncing
• 00:04:31 Aligning Goals with Biology
• 00:05:36 The Anti-Resolution Reset
• 00:09:10 Using Your Body in Planning
• 00:19:01 Hormone-Aligned 2026 Mapping
• 00:25:12 Consistency and Discipline
• 00:27:24 Bare Minimum Plan Ritual
• 00:28:39 Cycle Syncing Weekly Planning
• 00:42:03 Conclusion and Invitation

Resources & links:

• Download Free Emotions Tracker and Cycle Planner here
• Sign up to Free 30-Day Daily Intention Challenge (Cycle-Synced + Nervous-System-Led)
• Website: www.biftsbo.com
• Buy Book Breath In F**k This S**t Breath Out here

  
  

In this conversation, Ale and Kevin Finn, Designer, Author, Brand Expert and TEDx Speaker, explore the profound impact of design on personal and professional growth. They discuss the evolution of design thinking, the importance of ethical business practices, and the necessity of living in alignment with one's values. Kevin shares insights on navigating the entrepreneurial landscape, emphasizing the balance between passion and practical business acumen.

The dialogue highlights the significance of curiosity, integrity, and the power of giving oneself permission to explore new avenues. As they wrap up, Kevin shares his future projects and the importance of using current jobs as motivation for pursuing passions.

Takeaways

● Design is a deliberate process aimed at achieving outcomes.

● Design thinking can transform personal and professional lives.

● Life-centred design shifts focus from human-centred to ecosystem thinking.

● Ethical considerations are crucial in business decision-making.

● Clarity and focus are essential for startups and entrepreneurs.

● Integrity plays a vital role in aligning business practices with values.

● Curiosity drives growth and exploration in uncertain territories.

● Living in alignment means balancing personal values with professional responsibilities.

● Generosity and humility foster a culture of sharing knowledge.

● The world has changed, and so must our approaches to business and design.

Follow Kevin Finn

https://thesumof.com.au/

http://linkedin.com/in/kevin-finn

www.designerd.global

Ale Wiecek and Dr Nancy Allen, GP & Menopause Specialist based in the UK, address questions from the BIFTSBO community around perimenopause and post-menopause symptoms such as fatigue, anxiety, and joint pain, while also exploring the hormonal changes that women experience during this transition.

If you would like to receive personalised questions from us on the next rapid fire session, please submit your questions to www.biftsbo.com/rapidfire. We will answer any questions you might have about your individual symptoms.

Disclaimer: Dr Nancy is a qualified GP and Menopause Specialist and does her best to answer community questions in this rapid fire format. However, this conversation provides only general information and should not replace a personal consultation. For tailored advice about your health, we recommend booking an appointment with a qualified healthcare professional or hormone specialist like Dr Nancy.

Chapters: 

00:00 Introduction to Menopause and Personal Journeys

04:45 Understanding Symptoms and Seeking Help

11:07 Exploring Hormonal Changes and Mental Health

16:24 Addressing Physical Symptoms and Lifestyle Adjustments

21:37 Navigating Unique Symptoms and Their Implications

26:50 Long-Term Health Considerations and Hormonal Therapy

31:54 Conclusion and Future Discussions

About Dr Nancy

Dr Nancy Allen is an experienced GP and recognised Menopause Specialist with over two decades in clinical practice. A member of the British Menopause Society, European Menopause Society and International Menopause Society, she is passionate about evidence-based medicine and supporting women through midlife and beyond.

Nancy is regularly invited to share her expertise across national media, including BBC Radio 5 Live, LBC News, Capital Radio, and FUBAR Radio, as well as numerous podcasts. She is known for her ability to translate complex medical science into clear, engaging, and relatable messages for both professional and public audiences.

As a keynote speaker, Nancy covers topics such as menopause in the workplace, the psychological and biological impact of midlife transition, lifestyle medicine, and women's health leadership. Her talks combine medical authority with warmth, honesty, and humour, leaving audiences informed, reassured, and inspired. 

Dubbed by the US media as 'the excuse-buster from Down-Under', Lizzie Williamson is the author of The Active Workday Advantage: Unlock your most energised, engaged and happy self at work (out Jan 30, 2024). Lizzie is the founder and author of Two Minute Moves, TEDx speaker, keynote speaker, fitness presenter and certified personal trainer. She is a regular on morning television and in global news publications with her work featured on Good Morning America, Studio 10, the Today Show, Women's Health and Prevention Magazine. Through her fun, interactive keynotes, workshops and videos, Lizzie motivates workforces around the world to integrate micro movement breaks into their day so they can be their most engaged, energised and happiest selves. She has got hundreds-of-thousand attendees around the world stretching, moving and dancing at conferences featuring President Barack Obama, Michelle Obama, Arianna Huffington and the Dalia Lama.

In this episode of Living in Alignment, Ale interviews Lizzie Williamson, author of The Active Workday Advantage and founder of Two Minute Moves. Lizzie shares her inspiring journey from postnatal depression to becoming a global advocate for micro movements in the workplace.

Discover how simple, consistent movement can transform not only your mental health but also productivity and workplace culture. Lizzie dives into practical tips for leaders and organizations to build a culture of wellness, one small move at a time.

Guest:

Lizzie Williamson

📘 The Active Workday Advantage

🌐 twominutemoves.com

Key Topics:

• Overcoming postnatal depression through movement
•  Micro movements for mental health & productivity
• How shame thrives in silence 
• Making movement part of your daily routine
• Why leaders must model wellness behaviors
• Creating a fun and active corporate culture

Chapters:

00:00 Intro

02:55 Lizzie's Journey

07:01 Seeking Help

09:12 Movement at Work

11:38 Tips & Protocols

18:54 Exercise Hacks

24:13 Mindset Shifts

27:20 The Book

31:46 Vision for the Future

34:16 Connect with Lizzie

35:52 Outro

In this special episode, we dive into the most powerful insights from the 15th European Menopause and Andropause Society (EMAS) Congress 2025. From groundbreaking research to much-needed conversations, this event brought together global experts to challenge the stigma around menopause and hormonal health.

You'll learn about:

• The ongoing stigma around menopause and why education still matters

• The evolving role of hormonal therapy and its impact on the gut microbiome

• Why transgender individuals need long-term, individualised hormonal care

• The rise of social media as a primary source of information — and misinformation

• How small workplace accommodations can make a big difference

• The urgent call for systemic change in healthcare and workplace culture

Whether you're navigating hormonal changes yourself, supporting others, or working to create more inclusive environments, this episode is filled with empowering takeaways and real talk from the front lines of hormonal health advocacy.

🎧 Tune in now and let's continue the conversation that so many still avoid — but absolutely need to have.

Chapters

00:00 Understanding Menopause and Its Stigma

03:09 The Role of Hormonal Therapy

06:03 Gut Health and Menopause

08:48 Transgender Health and Hormonal Therapy

12:09 Social Media's Impact on Menopause Awareness

15:00 Menopause in the Workplace

18:00 Navigating the Hormonal Health Industry

La perimenopausia puede ser un desafío físico y emocional, pero no tienes que enfrentarlo sola. En este episodio, comparto mi historia, desde los momentos más difíciles hasta los descubrimientos que me ayudaron a recuperar el equilibrio y el bienestar.

🎙️ Hablaremos sobre:
✅ Cómo los cambios hormonales impactan tu estado de ánimo y comportamiento
✅ La falta de reconocimiento de los síntomas de la perimenopausia en la medicina
✅ El poder de la autoaceptación y el apoyo comunitario
✅ Estrategias y terapias para aliviar los síntomas
✅ La importancia de abrir el diálogo sobre la salud hormonal femenina

📖 También presento mi libro, una guía esencial para mujeres que atraviesan este proceso.

🔗 Recursos mencionados:
Perimenopause Quiz: https://form.typeform.com/to/O6W0RNVp

Pagina web: www.biftsbo.com

Book English: https://mybook.to/biftsbo 

Book Spanish:

Tapa blanda: https://mybook.to/biftsbospanish

Tapa dura:https://mybook.to/biftsbospanishblanda 

💬 ¿Has pasado por algo similar? ¡Me encantaría escuchar tu historia! Conéctate conmigo en @biftsbo en Instagram o TikTok.

👉 Si este episodio te ayudó, no olvides seguir el podcast, calificarlo y dejar una reseña para que más mujeres puedan encontrar esta conversación.

#Perimenopausia #SaludFemenina #Empoderamiento #EquilibrioHormonal #SaludMental #Autoaceptación

Perimenopause can feel like an emotional and physical rollercoaster—but you're not alone. In this episode, I open up about my personal journey, sharing the challenges, breakthroughs, and insights that helped me regain balance and well-being.

We'll explore:

✅ The hidden impact of hormonal changes on mood and mental health
✅ Why perimenopause symptoms often go unrecognized by healthcare providers
✅ The power of self-acceptance and community support
✅ How hormone therapy and holistic approaches can help
✅ Why open conversations about women's health are crucial

I also introduce my book, a powerful resource designed to help women navigate perimenopause with confidence.

Chapters

• 00:00 Breaking Points and Breakthroughs

• 00:30 Navigating Perimenopause: A Personal Journey

• 05:33 Understanding Hormonal Changes

• 07:28 Mental Health and Perimenopause

• 10:52 Exploring Hormonal Therapy Options

• 14:11 Creating a Supportive Community

• 17:55 The SMP Method: A Holistic Approach

• 21:26 A Call to Action for Women

• 23:20 Building a Community of Support

Have a hormonal story to share? I'd love to hear from you! Connect with me on [email protected].

Resources & Mentions:

///Perimenopause Quiz: https://form.typeform.com/to/O6W0RNVp

///Website: www.biftsbo.com

///Book English: https://mybook.to/biftsbo 

///Book Spanish:

Tapa blanda: https://mybook.to/biftsbospanish

Tapa dura: https://mybook.to/biftsbospanishblanda 

👉 If you found this episode helpful, don't forget to follow, rate, and leave a review—it helps more women find this important conversation!

In today's episode, I will explain a transformative creative approach I have been experimenting with lately to find motivation because, for the first time in FOREVER, I am lacking motivation…and I know…I am not alone!

When motivation appears hard to come by, keep in mind that it comes from the inside and is developed through consistent acts of joy and creativity.

I will share the practical steps I have been using to stop the guilt and unlock a new spark in my motivation THAT I KNOW WILL help you incorporate some tiny daily actions that will infuse your routine with elements that spark joy and creativity. 

You will learn the essential principles of motivation and discover effective strategies for cultivating daily inspiration that will empower you to overcome obstacles, build resilience, and ultimately lead to lasting personal and professional growth. 

Remember, every small action you take toward joy and creativity is a step closer to unlocking the door to your intrinsic motivation and limitless potential.

You and I will break down the practical steps and actionable strategies to ignite your creativity, find joy in daily activities, and build the momentum needed to stay motivated in pursuing your goals. We'll also learn how daily, manageable tasks can fuel the flames of motivation and how seemingly unrelated activities can lead to unexpected bursts of inspiration. 

Together, let's unlock the secrets of lasting motivation and transform your aspirations into tangible achievements.

This is going to be a lot of learning, are you ready for it? :)

Xo, Ale

Topics we will cover:

(00:02:20) The nature of motivation

(00:04:48) Big Magic: Pulling the string

(00:07:21) Looking for products that will enhance your well-being while making the world a better place? Head over to www.baxterblue.com.au and explore their incredible range of products. Get an exclusive 15% discount on your purchase. Use my code: ALEWIECEK upon checkout. Visit the website today, and let's make a positive ripple together!

(00:10:00) What's it like when you lack motivation?

(00:13:52) Find motivation through joy

(00:16:01) Start a process of creativity

Key Takeaways:

"Motivation comes from within, it is something that requires something from inside of you and will be driven by your pure autonomy and purpose." – Ale Wiecek Rojo

"You need some tiny little actions every day to get that motivation going." – Ale Wiecek Rojo

"Pulling the string is doing something so small that you don't know where it might take you but you start anyway." – Ale Wiecek Rojo

"Motivation is not going to come to you. It is something that you create by starting a process of creativity, and enjoyment, and not expecting anything in return." – Ale Wiecek Rojo

Connect with Ale Wiecek Rojo:

Submit your Question FOR THE PODCAST Here: https://docs.google.com/forms/d/e/1FAIpQLScWgdFgNCtSKV44H_kSJbgQiLd5qR2_YxtRcD1nRAdXkR32QQ/viewform?usp=sf_link

Download Clarity Workbook:  https://alewiecekrojo.com/clarityworkbook

Download Experimentation Toolkit: https://www.sqrone.com.au/podcast/v/episode18

7 Questions to Your Purpose (Episode 2): https://alewiecekrojo.com/7questionstopurpose

FREE 7-Day to Alignment Challenge: https://alewiecekrojo.com/7dayschallenge to sign up.

Website: https://www.sqrone.com.au

Instagram: https://www.instagram.com/alewiecek

Facebook: https://www.facebook.com/groups/168135012857578

LinkedIn: https://au.linkedin.com/in/alewiecek

YouTube: https://www.youtube.com/@alewiecek1597

En este episodio, Gustavo Pardo-Borgogno, Ingeniero Agrónomo y fundador de Grow Farms, el primer mercado agrícola para el comercio de productos agrícolas a nivel nacional y mundial, nos habla de la idea de apoyar la transformación digital del sector agrícola y su idea de revolucionar la forma de hacer negocios en el sector agrícola.

Gustavo y yo nos conocimos en VDS en Valencia, mientras sostenía su yerba mate como buen argentino y sabía que esta conversación iba a estar llena de carisma, innovación, humildad, y gratitud.

Gustavo, nos habla de su camino como ingeniero agrónomo, su comienzo 'fallido' con sus restaurantes en Madrid, sus aprendizajes y cómo eso hizo que naciera la idea de Grow Farms.

Hablamos de como empezar pequeño, como validar tu negocio, cómo rodearte con personas que entiendan tu camino difícil de emprendedor, las rutinas y hábitos que han ayudado a Gustavo a mantener una buena salud mental y la visión de Grow Farm hacia el futuro

Gustavo es una persona humilde, llena de paz y energía, espero disfruten este episodio!

Conectate con Ale Wiecek Rojo:

Submit your Question FOR THE PODCAST Here: https://docs.google.com/forms/d/e/1FAIpQLScWgdFgNCtSKV44H_kSJbgQiLd5qR2_YxtRcD1nRAdXkR32QQ/viewform?usp=sf_link

Descargar Kit de Experimentación: https://www.sqrone.com.au/podcast/v/episode18

7 Questions to Your Purpose (Episode 2): https://alewiecekrojo.com/7questionstopurpose

FREE 7-Day to Alignment Challenge: https://alewiecekrojo.com/7dayschallenge to sign up.

Website: https://www.sqrone.com.au

Instagram: https://www.instagram.com/alewiecek

Facebook: https://www.facebook.com/groups/168135012857578

LinkedIn: https://au.linkedin.com/in/alewiecek

YouTube: https://www.youtube.com/@alewiecek1597

In today's episode, I will explain the simple and innovative process for you to directly engage with me by submitting your burning questions that would allow us to bridge the gap and transform our connection into an interactive platform where your concerns, challenges, and aspirations take center stage.

In the tapestry of life, each thread represents a moment of growth, a lesson learned, or a connection made. As you contemplate your questions in the quiet hours of the night or find yourself at a crossroads, know that you are not alone.

You will gain a deeper understanding of how to prioritize different aspects of your life, create a human-centered business, and tap into your own healing journey.

Remember, your journey is uniquely yours, and every step, every challenge, and every triumph have its purpose. Embrace the path you're on, for it is molding you into the person you are destined to become.

You and I will break down the topics where I can be of great help to you. From understanding your core values and unraveling the mysteries of imposter syndrome to providing practical advice on starting and growing your business, I'm here to guide you every step of the way. We will explore the interactive way on how you can submit your questions and be a part of this exciting podcast journey, ensuring that your voice is heard, and your questions are addressed.

Together, let's make each episode a shared exploration of the boundless possibilities that unfold when purpose, passion, and community unite.

This is going to be a lot of learning, are you ready for it? :)

Xo, Ale

Topics we will cover:

(00:02:11) Words of gratitude

(00:03:14) I'm missing your voice.

(00:04:14) Feature your questions.

(00:05:21) Looking for products that will enhance your well-being while making the world a better place? Head over to www.baxterblue.com.au and explore their incredible range of products. Get an exclusive 15% discount on your purchase. Use my code: ALEWIECEK upon checkout. Visit the website today, and let's make a positive ripple together!

(00:07:50) Things I can help you with

(00:10:01) You just need yourself.

Key Takeaways:

"Sometimes doing a podcast on your own can feel a little bit lonely to be fully honest." – Ale Wiecek Rojo

"The podcast has been part of my calling and it's been a platform for me to provide guidance and value but at the same time, I feel like I'm missing something and I'm missing your voice." – Ale Wiecek Rojo

"Whatever your question is, the universe has those answers ready for you. You don't need ale, you don't need living in enlightenment, you just need yourself." – Ale Wiecek Rojo

"Remember that the path ahead is the way it needs to be for a reason. Don't be discouraged because you are the light needed right here and right now." – Ale Wiecek Rojo

Connect with Ale Wiecek Rojo:

Download Clarity Workbook:  https://alewiecekrojo.com/clarityworkbook

Download Experimentation Toolkit: https://www.sqrone.com.au/podcast/v/episode18

7 Questions to Your Purpose (Episode 2): https://alewiecekrojo.com/7questionstopurpose

FREE 7-Day to Alignment Challenge: https://alewiecekrojo.com/7dayschallenge to sign up.

Website: https://www.sqrone.com.au

Instagram: https://www.instagram.com/alewiecek

Facebook: https://www.facebook.com/groups/168135012857578

LinkedIn: https://au.linkedin.com/in/alewiecek

YouTube: https://www.youtube.com/@alewiecek1597