Living in Alignment with Ale Wiecek Rojo

Aviso de contenido: más adelante en este episodio hablo de un momento muy oscuro de mi vida. Si estás ahí ahora mismo, por favor busca apoyo. Mi kit gratuito de salud mental tiene una meditación para momentos de angustia y líneas de ayuda verificadas de muchos países, sin email: https://drive.google.com/drive/folders/1DJxVdVNp7sglr-7jDvGf_ygZhVH4Pr-Z. En España también puedes llamar al 024.

Encontré una foto mía de cuando tenía unos 20 años, y todo mi cuerpo gritaba: soy pequeña.

Este episodio es sobre ella. Sobre mi cementerio de ideas. Y sobre la primera vez que saqué algo al mundo antes de sentirme lista.

En este episodio

• La foto, y lo que mi cuerpo estaba diciendo
• De dónde viene sentirme pequeña, y lo que me enseñaron los Sistemas de Familia Interna (IFS)
• Cómo la perimenopausia despertó a mi parte más valiente
• Por qué lo que yo llamaba perfeccionismo en realidad era miedo
• Las ideas cambian de dueña
• Mi valor no depende de un lanzamiento
• La app de disruptores endocrinos y mi reto de 28 días
• Mi creencia nueva: no soy demasiado, y mi voz importa

Mencionado

• App dedisruptores endocrinos (gratis mientras la pruebo)
• Lista de espera Reto Detox (inglés)
• Lista de espera Reto Detox (español)
• Mi libro (inglés)
• Mi libro (español)
• Productos que uso y recomiendo aca
• Sígueme si quieres acompañarme mientras construyo esto en voz alta

Y para cerrar: ¿cuál es el paso real más pequeño que podrías dar esta semana, antes de sentirte lista? Cuéntamelo en los comentarios. Te leo.

Algunos enlaces son de afiliada: si compras con ellos recibo una pequeña comisión, sin coste extra para ti. Como afiliada de Amazon, obtengo ingresos por las compras que cumplen los requisitos.

Esto es información general, no consejo médico.

Content note: later in this episode I talk about the darkest moment of my perimenopause journey. If you are there right now, please reach out to someone. My free mental health toolkit, with a meditation and helplines from many countries, no email needed. If you are in immediate danger, call your local emergency number.

A friend sent me a photo of myself at 20, and my whole body was screaming “I’m small”. That girl never really left. She has been quietly running parts of my life, and burying my best ideas.

In this episode I share where feeling small started, how perimenopause and ADHD rejection sensitivity turned my ideas into a cemetery, and how I finally put something into the world before I felt ready.

What I share:

• How what happened to me as a child shaped my sense of worth
• What Internal Family Systems (IFS) showed me about the parts of me that hold back
• Why waiting for the perfect moment was really fear
• Why my worth does not depend on success
• The free endocrine disruptor app I built, buggy on purpose
• My new pattern: idea, test, out loud

Links

• App (free while I test it)
• Detox Challenge waiting list (english)
• Detox Challenge waiting list (spanish)
• To Be Magnetic annual link
• To Be Magnetic payment plan link
• My book (english)
• My book (spanish)
• Products I use and recommend here: ​​https://docs.google.com/document/d/1Uhp09M2aTNtmgFSSWe0DJw32x8xKS0jy02J76ulRI0E/edit?tab=t.0
• Subscribe and/or follow if you want to keep me company while I build this out loud.

What does living in alignment mean to you? And what is one small step you can take this week on the idea that keeps knocking? Tell me in the comments. I read every one, and I will reply.

Some links are affiliate links: if you buy through them I get a small commission, at no extra cost to you.

This is general information, not medical advice.

#perimenopause #adhd #womenover40 #endocrinedisruptors #takingupspace

In this episode, Dr. Ella shares her personal journey and professional insights into perimenopause, focusing on mental health, hormonal shifts, sleep strategies, and family relationship care. Whether you're experiencing perimenopause or supporting someone who is, this conversation offers practical tools and compassion-driven approaches.

Key Topics:

• The rapid decline of resilience and coping buffers during perimenopause
• Common emotional challenges: irritability, quick stress responses, guilt, and shame
• Impact of hormonal fluctuations on relationships and family dynamics
• Repair strategies: repairing ruptures with children through honest communication and emotional literacy
• Practical tips for improving sleep hygiene amidst hormonal changes, emphasizing circadian rhythm, blood sugar balance, and screen time
• The role of minerals like magnesium, zinc, and calcium in supporting mood and physical health
• How to approach medical care: advocating for yourself, recognising red and green flags in practitioners
• The influence of neurodivergent brains on perimenopausal symptoms and the importance of personalised treatment
• Self-compassion practices and their biological benefits for stress reduction and emotional regulation

Timestamps: 

00:00 - The sudden loss of resilience during perimenopause

00:34 - Introducing Dr. Ella and her background in hormonal health

01:11 - How hormonal and psychological factors intertwine in women’s health

03:43 - Emotional and relational challenges during perimenopause

04:53 - Effects on parenting and family stress responses

06:02 - Hormonal impacts on relationships and common issues

07:45 - Strategies for navigating family dynamics with compassion

09:25 - Repairing ruptures with children through honest, age-appropriate communication

10:44 - The science behind self-compassion and stress reduction

11:52 - Practical self-compassion exercises and routines

13:30 - Personal growth and mindfulness during stressful times, like COVID

16:07 - How hormonal fluctuations affect sleep and practical sleep hygiene tips

20:25 - Blood sugar balance and circadian rhythm as sleep supports

24:24 - Minerals’ impact on mood, stress, and physical health during perimenopause

28:08 - Personalised mineral testing and supplementation approaches

31:10 - Advocating for better women's healthcare and navigating the medical system

34:20 - Recognising and trusting current research on menopause treatments

37:40 - Neurodiversity and how neurochemical changes worsen symptoms in some women

39:09 - Supporting emotional regulation over long perimenopause journeys

Resources & Links:

Instagram - Dr  Ella

Instagram -Ale Wiecek 

Website - Dr Ella

Mineral Testing - Dr Ella

Breath In F**k This S**t Out Book - Ale

Free Daily Intention Challenge 

Disclaimer: For tailored supplement plans or mineral testing, consult a qualified practitioner.

Are you struggling with persistent exhaustion despite resting?

Do cycles of pushing and crashing feel endless? In this episode, Ale Wiecek, founder and author explores how our work systems often ignore female biology, leading to burnout and stress. Discover practical frameworks rooted in neuroscience and somatics to realign your work and life with your natural rhythms.

Key Topics Covered:

• How traditional work systems are built around male hormonal cycles and why this is problematic for women
• The impact of hormonal fluctuations across menstrual, follicular, ovulatory, and luteal phases
• The concept of somatic awareness and how it can prevent burnout by listening to your body's signals
• Synchronizing your workload with your energy cycles for optimal productivity
• Nutrition, rest, light, and movement as performance levers to support your nervous system
• Creating workplace culture that normalizes menstrual and hormonal health
• The definition of flow as variability and self-awareness, not perfection
• Introducing the "From Burnout to Flow" program — an 8-week container to build systemic support for female biology in work

Timestamps:

• 00:00 - Why persistent tiredness despite rest is a designed work phenomenon
• 00:35 - The misconception of burnout and its real biological root
• 01:10 - The economic and organizational costs of burnout in women
• 02:17 - How work designed for male biology causes stress in women
• 02:42 - The hormonal differences and fatigue in female bodies
• 03:08 - Burnout as a misalignment between biology and work
• 03:40 - Personal journey through perimenopause, ADHD, and burnout
• 05:14 - The "from burnout to flow" framework — a new way of working
• 06:57 - What is somatic awareness and how it prevents burnout
• 08:16 - Synchronizing workload with natural energy rhythms
• 09:36 - Planning activities around hormonal phases
• 11:28 - Nourishment strategies: food, light, rest, boundaries
• 12:23 - Building workplace culture supporting hormonal health
• 14:21 - Redefining flow: variability, self-awareness, and self-compassion
• 15:27 - The cost of ignoring biology and continuous burnout
• 16:11 - Introducing the "From Burnout to Flow" program details

Resources & Links:

• Breath In F**k This S**t Breath Out (book by Ale Wiecek) here
• From Burnout to Flow Program - enrolment link here. You can use CODE ‘PODCAST100’ TO GET 100 EUROS OFF. Enrolment closes Sat 14th Feb 11:59 CET

Connect with Ale Wiecek:

• LinkedIn
• Instagram

The conversation explores the impact of hormonal health on women's work performance and the need for workplace adaptation. It emphasizes the importance of aligning work with women's biological rhythms and provides practical strategies for achieving this alignment.

Takeaways

• Hormonal health significantly impacts women's work performance
• Adapting work environments to women's hormonal health is crucial for productivity and well-being

Chapters

• 00:00 The Need for Alignment
• 05:29 Understanding Hormonal Influence
• 10:55 Practical Strategies for Workplace Adaptation

You can join the From Burnout to Balance Masterclass on the 4th or 5th February here

There are two live sessions (to fit global time zones), and the session is not recorded, because presence matters for this work. You can choose the session that works for you

The Masterclass is tailored for sustainable work for women, looking at energy, hormones, and nervous system instead of productivity hacks.

To download the energy/emotions tracker I promised in the episode, you can do so here

If you enjoy this episode, let us know. It helps me keep going!

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