The Calm Collective - a wellness podcast for women

Ever wondered why your hormones still feel "off" even after trying all the supplements, hormone-balancing tips, and wellness trends?

In this episode, Colleen is sharing why she doesn't typically start with hormone testing like a DUTCH test when women come to me struggling with painful periods, PCOS, endometriosis, PMS, infertility, perimenopause symptoms, bloating, fatigue, anxiety, or mood swings.

Instead, she explains why she almost always begin by looking at two foundational areas: gut health and mineral balance.

We'll talk about why she believes hormones are responders, how your gut plays a critical role in estrogen detoxification, what bacterial imbalances and inflammation can mean for your hormone health, and why minerals are the "spark plugs" that help every system in your body function—including your hormones.

If you've been wondering why your symptoms keep coming back or why you don't feel like yourself anymore, this episode will help you understand the bigger picture and why identifying the root cause matters so much more than guessing.

In this episode, you'll learn:

• Why she doesn't usually start with hormone testing

• What it means when she says "hormones are responders"

• How your gut influences hormone health

• What a GI-MAP can reveal about your symptoms

• Why minerals are essential for healthy hormone function

• How stress, the adrenal glands, and perimenopause are all connected

• When hormone testing does make sense

If you're tired of guessing and you're ready to understand what your body is actually trying to tell you, this episode is for you.

Ready to uncover the root cause of your symptoms?

Book your complimentary 20-minute consultation here:https://l.bttr.to/2ldW7

Learn more about working with Colleen:www.mindfully-nourished.com

Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

We enter summer with one collective goal: to finally rest. Yet, by mid-July, most of us find ourselves completely overstimulated, playing cruise director for our kids, and cleaning up the physical and emotional mess of an overscheduling spiral.

Why does the season of relaxation always end up feeling so incredibly dysregulated?

This week on The Calm Collective, Colleen and Ashlee break down the exact strategies mom entrepreneurs (and busy parents) need to protect their energy this summer.

They unpack how unexpected calendar shifts, travel-induced digestive issues, and the frantic urge to constantly look for the "next big activity" completely rob us of our presence.

From setting firm boundaries around work-cation time to letting our kids embrace the deeply regulating power of pure boredom, this episode is your blueprint for a summer that actually fills your cup instead of draining it.

Colleen and Ashlee lean into:

• The Unscheduled Entertainment Blueprint: How Ashlee sets structured routines with her teenager to avoid the trap of constant, frantic entertainment-seeking.

• The Travel Dysregulation Loop: Colleen breaks down how dehydration, stress, and poor sleep derail your digestion, and how to plan vacations that don't require a vacation to recover from.

As parents—and especially as mothers—we are the emotional thermostats of our homes. Our kids look to us to cue them on whether a situation is safe, calm, or chaotic. But what happens when our own internal thermostat malfunctions right when they need us the most?

In this incredibly vulnerable solo episode, Ashlee pulls back the curtain on a major reality check she experienced during her son’s recent grade-eight graduation. Marking the end of his 10-year elementary school journey should have been a day of celebration, but instead, it became a masterclass in how easily our own dysregulation can create an emotional mess for the people we love.

Ashlee gets radically honest about the anatomy of her spiral: from over-scheduling her day and neglecting her baseline energy to completely forgetting to account for the frantic "energy-switching" between tasks.

By the time she was circling a parking lot during her son’s pre-graduation haircut, her system was on fire—and the ripple effect on her anxious, suit-wearing teenager was immediate.

If you’ve ever wanted to be the steady, calm anchor for your child during a big life milestone, but ended up snappy, frustrated, and swimming in guilt instead, this episode is a compassionate space to land.

Ashlee breaks down:

• The Blueprint of a Spiral: The two critical mistakes Ashlee made on graduation morning that guaranteed her nervous system would crash.

• The Co-Regulation Reality: How our internal stress subconsciously dysregulates our children, making them more anxious and defensive.

• The Graduation Dance Friction: What happened when Ashlee’s dysregulation collided with her son's teenage anxiety, and why she struggled to hold steady boundaries.

• Radical Responsibility vs. Shame: How to look at your parenting missteps, clear out the guilt, and extract the lesson so you can do it differently next time.

• The Danger of "High-Stakes" Multitasking: Why daily regulation habits (breathwork, movement, hydration) matter most on the days you think you have the least time for them.

If you are tired of letting a fried nervous system hijack your most precious family moments, you don't have to figure it out alone. Ashlee wants to help you build a lifestyle of steady, sustainable regulation.

DM Ashlee the word "REGULATED" over on Instagram (DM Ashlee Here) to get an exclusive, behind-the-scenes look at her upcoming nervous system regulation program.

Let’s learn how to hold the space, keep our cool, and stop making a mess out of the moments that matter most.

Are You Ready to Break the Cycle?

Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

Have you cleaned up your diet, cut out gluten, taken the probiotics, and you're still struggling with bloating, constipation, acid reflux, Hashimoto's, hormone imbalances, or low energy?

If so, this episode is for you.

One of the biggest misconceptions Colleen sees in the health world is that healing starts and ends with the gut. While your gut is incredibly important, it doesn't function on its own.

Every system in your body is connected, and one of the most overlooked pieces of the puzzle is your mineral status.

In this episode, Colleen is breaking down why she loves Hair Tissue Mineral Analysis (HTMA) and why it's one of her favorite functional lab tests for uncovering the root causes behind chronic gut symptoms and the systemic issues that often follow.

We'll talk about:

✨ Why your gut can't function properly without minerals

✨ How minerals impact stomach acid, digestive enzymes, nutrient absorption, and thyroid function

✨ The important roles of sodium, potassium, calcium, and magnesium—and why they do so much more than most people realize

✨ Why "just take magnesium" isn't always the best advice

✨ How HTMA provides a unique three-month snapshot of your body's mineral patterns and stress response

✨ How this test helps her create personalized nutrition, lifestyle, and supplement recommendations instead of relying on guesswork

If you're tired of chasing symptoms and you're ready to understand why your body isn't functioning the way it should, this episode will completely change the way you think about gut health.

Ready to stop guessing?

For a limited time, Colleen is offering her HTMA + Results Review Session at a discounted rate!

You'll receive:• An HTMA test kit shipped directly to your home• A comprehensive review of your results• Personalized nutrition, lifestyle, and supplement recommendations• A 60-minute one-on-one consultation where we'll walk through your results together and create a clear roadmap for healing.

Because healing isn't about throwing random supplements at symptoms.

It's about understanding what your body has been trying to tell you all along.

Book here

 Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

Have you ever bought a box of cookies just because they were labeled “gluten-free” or “vegan,” assuming they were automatically better for you?

This week on The Calm Collective, Colleen and Ashlee sit down with the incredible Chef Nina to unpack how diet culture has completely weaponized food labels, leaving us overwhelmed, fearful, and deeply disconnected from our own bodies.

Chef Nina shares her powerful personal transformation from viewing food strictly through the lens of weight loss to discovering her "Be Nourished" method—a philosophy rooted in self-love, body awareness, and using real food as fuel.

Together, they dive into why a truly nourishing lifestyle starts with regulating your nervous system through somatic practices like yoga and breathwork before you even look at your plate.

If you’ve ever found yourself second-guessing every meal or trapped in the fast-food convenience loop, this episode is the refreshing, non-judgmental reset you’ve been waiting for.

Colleen, Ashlee, and Chef Nina break down:

 The Label Trap: Why "gluten-free" and "dairy-free" don't automatically equal healthy, and how restrictive diets create a state of internal fear and hyper-vigilance.

 The Physiology of Processed Food: How chemical preservatives force the body to work overtime, triggering digestive issues, brain fog, and hormonal imbalances.

 The "Will This Nourish Me?" Filter: Chef Nina’s simple, mindful question to ask before eating to transition away from food addiction and toward conscious choices.

 The Future-Self Pivot: Why true wellness is about ditching instant gratification and anchoring your current choices in how they will make your future self feel.

 The Real Food Reset: How to cultivate deep self-compassion when you slip up, build food confidence, and embrace inclusive cooking that actually tastes amazing (yes, even nutrient-dense donuts!).

Want more from Nina? Check out her Cook Once Guide

Follow her on the Gram: GetNourishedwithNina

and visit her Website

 Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

What does it really mean to nourish yourself?

If your first thought was food, you're not wrong—but nourishment is so much bigger than what's on your plate.

In this solo episode, Colleen shares her personal health journey from being a chronically sick child with frequent infections and antibiotic use to struggling with endometriosis, severe digestive issues, eczema, cystic acne, PMDD, brain fog, and debilitating fatigue in early adulthood.

After being told time and time again that her labs were "normal" and leaving appointments with more prescriptions than answers, she discovered something that changed everything: true healing starts with nourishment.

But nourishment isn't just about eating healthy.

Join Colleen as she explores the difference between dieting and nourishing, the obsession and fear often created by the wellness industry, and why functional nutrition looks beyond food to address the whole person.

In this episode, you'll learn:

✨ Why nourishment is about more than calories and macros

✨ The difference between restriction and true nourishment

✨ How stress and nervous system dysregulation impact digestion

✨ Why sleep is one of the most overlooked healing tools

✨ How functional nutrition connects food, lifestyle, digestion, hormones, and energy

✨ Why healing isn't about finding the perfect supplement or diet

✨ How functional lab testing can help uncover the "why" behind your symptoms

If you've ever felt exhausted, bloated, overwhelmed, frustrated by "normal" lab results, or stuck wondering why you don't feel like yourself, this episode is for you.

Resources Mentioned:

✨ HTMA + Single Session Package with FREE HTMA test! 

Your minerals tell the story your blood work often misses. Hair Tissue Mineral Analysis (HTMA) helps uncover how your body is handling stress, producing energy, and utilizing nutrients. Podcast listeners can receive a special discount on an HTMA + Single Session package, which includes:

• HTMA test kit shipped directly to your home

• 90-minute in-depth consultation

• Personalized recommendations based on your results

Use code PODCAST at checkout.

Grab it Here

How is it possible to have a perfectly healthy diet on paper, yet still struggle with brutal sleep issues, hormonal imbalances, chronic anxiety, and digestive problems?

This week on The Calm Collective, Colleen and Ashlee dive into a massive missing piece in the wellness world: you cannot eat your way out of a dysregulated life.

When life is stuck in a state of constant stress and survival mode, your body literally cannot absorb the benefits of your healthy habits. Colleen shares a heartbreaking pattern she sees in her practice—clients who are so profoundly depleted they can no longer even answer the question, "What brings you joy?"

Colleen and Ashlee break down why true self-nourishment isn’t another task for your to-do list; it’s a lifestyle built on emotional safety, rest, and presence. If you’ve been checking all the wellness boxes but still feel like you're running on fumes, this conversation will help you shift from just "going through the motions" to actually filling your cup.

Colleen and Ashlee discuss:

• The Clean Eating Trap: Why eating well while eating in a state of high stress prevents your body from actually resting and digesting.

• The Joy Deficit: What happens to your nervous system when life becomes entirely about obligation and checking requirements, leaving zero room for pleasure.

• The Power of Micro-Moments: Practical ways Ashlee uses and teaches "attention breaks" and unblocked meal times to anchor the nervous system during a hectic workday.

• Active vs. Passive Participation: Why showing up to the gym or doing breathwork while completely distracted yields "junk output"—and how to cultivate true presence.

• The Self-Nourishment Audit: A simple, real-world self-assessment to grade your nourishment across relationships, sleep, and boundaries, plus how to accept help so you can finally prioritize yourself

  Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

  And we encourage you to share this with one person you know who could benefit from this conversation.

When you think of the word "nourishment," what comes to mind? Is it the food you eat, the rest you get, or the way you move your body?

This month on the podcast, Colleen and Ashlee are diving deep into what it truly means to nourish ourselves. In this special solo episode, Ashlee shares a deeply personal, beautifully unexpected way she recently chose to nourish her own nervous system: by finally saying yes to a dream she’s carried for decades.

This episode drops a week before the official launch day of Success Redefined, a co-authored book featuring a chapter written by Ashlee alongside 10 other incredible women.

Ashlee pulls back the curtain on the real, raw journey of writing this chapter.

From the initial instinct to downplay her achievement and let her inner critic take the wheel, to the profound moment she realized this wasn't just a project—it was an act of profound inner child healing.

Ashlee opens up about growing up feeling unsafe around other girls, always choosing to do things entirely alone, and how this book allowed her to finally heal that programming by trusting, sharing, and being cheered on by a community of safe women.

In this intimate solo episode, Ashlee shares:

• The 30-Year-Old Journal Entry: Looking back at the moment she first admitted she wanted to write a book, and how life and additional responsibilities almost made her bury the dream entirely.

• Overcoming the Inner Critic: How she stopped downplaying her success ("it's just a chapter") and shifted her mindset from comparison to pure self-celebration.

• Healing Through Sisterhood: Releasing the old programming that women aren't safe, and leaning into the deeply regulating power of female community.

• A Sneak Peek Inside: Ashlee reads a few short passages straight from her chapter, sharing the exact ways breathwork changed—and saved—her life from chronic survival mode.

Your dreams aren't a burden, and they aren't something to put off until life is "perfect." This episode is your warm invitation to look at what you’ve been denying yourself for decades and finally claim it.

If you are ready to stop letting your inner critic run your life, peel back the layers of your own programming, and see what is possible when women lock arms to redefine what success looks like, we want you to read this book.

• Purchase Your Copy Today: Support Ashlee and the other incredible co-authors by grabbing your copy right now! [ Purchase Success Redefined Here]

• Join the Launch Celebration: If you're listening to this before June 11th, Ashlee is stepping onto the stage to celebrate this milestone live. Grab your copy, join the energy, and let's honor our dreams together! [Join Here]

Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

We’ve all been there: a minor comment from your partner triggers an immediate, defensive spike in your chest, and before you know it, you're locked in a screaming match.

But what if the issue isn’t your partner's behavior, but your own dysregulated response to it?

This week on The Calm Collective, Colleen and Ashlee are joined by Michelle Purta, marriage coach and host of The Marriage & Motherhood Podcast.

Together, they pull back the curtain on how childhood programming and pride show up in our marriages today, and why trying to "win" an argument is the fastest way to lose connection.

Colleen, Ashlee, and Michelle break down:

• "What Side of the Street Can I Own?": Shifting away from blame and defensiveness by identifying your own loops and triggers in real-time.

• The PEACE Method: Michelle’s structured communication framework for choosing logic over raw emotion when things get heated.

• The Power of the Pause: Why forcing an immediate resolution usually backfires, and how to stay grounded when a conversation feels uncomfortable.

• The Hardest Apology: Ashlee gets vulnerable about her own struggle with apologizing and how different "versions" of our past selves show up in our current relationships.

Your marriage doesn't need less conflict; it needs more regulation. If you’re ready to trade the repetitive cycles of keeping score for a relationship built on true co-regulation, this episode is a must-listen.

Connect with Michell here: www.michellepurta.com/pg/confidence 

Marriage & Motherhood - How To Reconnect With Your Spouse After Kids

Listen to it on Apple

Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.

If you keep starting and stopping diet changes or a new workout plan because there’s just too much on your plate, grab a cup of coffee and listen in.

Colleen is calling out a pattern so many women get stuck in—putting their own health last to keep everything else running smoothly.

Over time, that shows up in the body as bloating, fatigue, crashes, and feeling like you’re constantly running on empty.

Here’s the shift: your health doesn’t need permission.

In this episode, Colleen breaks down how to actually create change without overwhelming your family or yourself—small, realistic steps that stick.

She also shares simple communication strategies, boundary-setting tools, and flexible food ideas that support your goals without adding stress at home.

If you’ve been stuck in the “I’ll start when life calms down” cycle, this is your reminder—it doesn’t need to be all or nothing. Just one change that finally includes you.

If you’re ready to stop guessing and start getting answers:

Colleen is offering a 90-Minute Gut Strategy Session where you’ll walk away with a personalized plan, clear next steps, and real direction for your healing.

👉 Grab your session here: https://l.bttr.to/KApiu

Connect with us on Instagram - we love to hear your feedback: ⁠Ashlee⁠ & ⁠Colleen⁠

And we encourage you to share this with one person you know who could benefit from this conversation.