70 - Can’t Sleep in Perimenopause? Stop Treating the Wrong Problem

Ask Ashley or CommentYou might feel like you're handling life's challenges just fine, but is your body telling a different story? Stress doesn't always look like anxiety or overwhelm. Sometimes it shows up as poor sleep, digestive issues, fatigue, or unexplained physical symptoms. And with the holiday season approaching, understanding how your body responds to stress is more important than ever.I'm breaking down what actually happens inside your body when stress hits, the difference between physical and emotional stress, and why cortisol isn't the villain it's made out to be. You'll also learn how to recognize hidden stressors that may be affecting your health and discover a simple breathing technique you can use anywhere to help your body process stress.The Crap to Cut:Stress means you're not coping well. Stress is a normal biological response, not a reflection of how well you're handling life.Cortisol is bad for you. Cortisol is an essential hormone. The goal isn't to eliminate it but to understand your body's stress response.Managing stress has to be complicated. Simple breathing techniques and recognizing your personal stress triggers can help support your body's response.Chapters:00:00 Introduction to Stress and Your Health03:45 Understanding Stress and Stressors06:03 What Happens Inside Your Body During Stress09:47 How Chronic Stress Affects Your Health12:13 Physical vs. Emotional Stress14:31 Identifying Your Hidden Stress Triggers16:49 Breathing Techniques to Reduce Stress18:41 The Crap to Cut About Stress and Cortisol19:35 Ask Ashley: Can Your Body Feel Stressed When You Don't?21:10 Final Takeaways and Stress SupportSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentAn extra hour of sleep sounds pretty amazing, right? Unfortunately, your body doesn't automatically adjust just because the clocks do! The fall time change can disrupt your internal clock, leave you waking up earlier than expected, and throw off your entire family's sleep schedule. But what if a few small changes before the clocks change could help you avoid all that?I'm breaking down the science behind why the time change affects your sleep and sharing simple, practical strategies to help you and your kids adjust without the exhaustion and frustration. From using natural light to support your circadian rhythm to making small bedtime adjustments, you'll learn what actually works and which common mistakes could make your sleep worse.The Crap to Cut:Assuming an extra hour on the clock means an extra hour of sleep.Using caffeine, long naps, or inconsistent schedules to compensate for disrupted sleep.Changing your child's bedtime by an entire hour overnight instead of making gradual adjustments.Ignoring how light exposure affects your body's natural sleep-wake cycle.Chapters00:00 - Introduction02:39 - How Light Affects Your Internal Clock04:09 - Why the Time Change Disrupts Your Sleep06:39 - Adjusting Your Bedtime Before the Clocks Change08:34 - Sleep Habits That Help Your Body Adjust10:54 - What to Do When You Wake Up Too Early13:09 - Preparing Kids for the Fall Time Change15:34 - Managing Early Wake-Ups and Bedtime Routines17:09 - The Crap to Cut17:54 - Your Fall Time Change Sleep PlanSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentIf your sleep suddenly went off the rails in perimenopause, there’s a reason. Maybe you’re exhausted all evening but wide awake the second your head hits the pillow. Maybe you fall asleep easily but wake up at 2 a.m. hot, anxious, or thinking about something you haven’t thought about in 20 years.Disrupted sleep during perimenopause doesn’t have one cause, which means it doesn’t have one universal fix. The key is figuring out what is actually disrupting your sleep and finding a solution for that problem. A cooler, darker bedroom isn’t going to help if acid reflux is what’s actually waking you up. And a supplement may not help if racing thoughts are keeping you awake.I’m breaking down some of the reasons you may be waking up that you probably haven’t considered, why the usual sleep advice may not be working, and what you can try instead. We’ll talk about racing thoughts, morning light, caffeine, magnesium, melatonin, tart cherry juice, and a few surprisingly simple strategies that may help.The Crap to Cut:Stop treating every sleep problem the same. Different disruptions need different solutions.Don’t assume a supplement will fix your sleep. Magnesium, melatonin, and tart cherry juice each have different uses.Match the solution to what’s actually waking you up. Pay attention to your sleep pattern and work backward from there.Chapters0:00 Intro1:24 Why Perimenopause Messes With Your Sleep3:11 Hormones, Temperature & Night Sweats5:54 What’s Actually Waking You Up?7:48 Racing Thoughts & the 2 A.M. Brain10:06 Simple Tricks to Help You Fall Back Asleep11:58 The Sleep Basics That Still Matter13:55 Magnesium, Melatonin & Tart Cherry Juice17:00 The Crap to Cut About Perimenopause Sleep18:21 Ask Ashley: How Do I Stop the Middle-of-the-Night Worry?  ashley  ashleySupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentAbsolutely — two short paragraphs before the three takeaways will make it tighter and easier to scan.Did you ever think you might eat fewer cookies simply by moving where you keep them? Or that sitting on the couch at night could be part of what makes you automatically reach for a snack? We give willpower a lot of credit—and blame—but where we are, what we see, the time of day, and even what we do right before a behavior can become context clues that trigger our habits. Sometimes those cues support our health goals. Other times, they're quietly working against them.Habits can make healthy behaviors easier, but they aren't necessarily permanent—and not every healthy behavior needs to become a habit. That's why I intentionally practice walking in different environments, even when I'm traveling. Staying active is connected to a long-term goal that matters to me, not just one routine or location. I'm sharing how you can use these same principles to build healthy behaviors that can adapt when your schedule, environment, or life inevitably changes.You'll learn:How context clues in your environment can trigger behaviors—and how changing those cues may help interrupt patterns working against your goalsWhy healthy habits can disappear when your environment or schedule changes, and why needing to make an intentional choice doesn't mean you've failedHow practicing important behaviors in different environments and connecting them to a meaningful goal may help them survive the inevitable changes of real lifeI know it's not that easy, but it really is that simple.Chapters00:03 – A Simple Trick to Make Healthy Behaviors More Automatic02:11 – What Science Is Teaching Us About Habits04:37 – Habit vs. Goal-Directed Behavior: What’s the Difference?08:24 – The Big Myth About Habits10:23 – Why Context and Environment Matter More Than You Think12:24 – Why Your Healthy Routine Can Fall Apart When Life Changes14:30 – Why Needing to Plan Doesn’t Mean You’ve Failed16:50 – Can a Habit Become a Choice Again?18:59 – Should This Be a Habit—or Stay Connected to a Goal?21:13 – How to Build Clear Cues for Healthy Behaviors23:32 – Why I Practice Walking in Different Environments25:59 – Cut the Crap: Your Habits Don’t Have to Be Permanent27:00 – The Big Takeaway: Flexibility, Not Perfect AutopilotSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentIf you're still exercising primarily to burn calories, it may be time to rethink what you're actually training for. Strength training isn't just about changing how your body looks—it's about building a body that can support you for decades to come.I'm joined by Kim Samari from MASE Fitness, who has spent more than 25 years in health and wellness. We talk about why muscle becomes increasingly important as women move through their 40s, 50s, and beyond—and why effective strength training doesn't require hours in the gym.You'll learn:Why building muscle matters for metabolism, blood sugar, function, and long-term healthWhat progressive overload actually means—and how to know if you're lifting enoughWhy common beliefs about getting “bulky,” needing more cardio, and being sore after every workout can keep women stuckHow to make strength training work in real life, even if you only have 5–10 minutesWhy recovery, proper form, and measuring progress beyond the scale are just as important as the workout itselfThe goal isn't to punish your body with more exercise. It's to build strength that helps you move better, stay independent, support your health, and keep doing the things you want to do as you age.I know it's not that easy, but it really is that simple.Learn more about Mase Fitness: www.masefitness.comSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentWhy am I suddenly so hungry—and why don't I feel satisfied even after I eat? If you've hit perimenopause and feel like your appetite, cravings, or thoughts about food have changed, it may not be a sudden lack of discipline.Hunger isn't just about willpower. It's an ongoing conversation between your gut, brain, hormones, and stored energy—and estrogen is part of that conversation. As estrogen becomes more unpredictable during perimenopause, the way your brain responds to hunger and fullness signals may change too. I experienced this myself, and understanding the biology completely changed how I approached it.You'll learn:Why your brain—not just your stomach—plays a major role in hunger and fullnessHow hormones like ghrelin, GLP-1, PYY, CCK, and leptin communicate with your brainHow changing estrogen levels may influence hunger and satiety during perimenopauseWhy feeling hungrier doesn't automatically mean you've lost your willpowerHow satisfying, high-volume meals with adequate protein and fiber can helpWhy sleep, strength training, and consistency belong in the appetite conversationWhat to ask yourself when you feel like you're constantly hungry or thinking about foodYour appetite isn't controlled by one hormone, and perimenopause doesn't mean you're powerless over it. Understanding what's changing gives you better information so you can stop fighting your body and start working with it.Got a health question you want me to answer? Ask Ashley! This week, I’m tackling protein powders—what to look for, whey vs. plant-based, and what I personally use. Join the Ladies Cut the Crap Facebook community, submit your question, and you might hear it answered on an upcoming show.Support the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentIf you've suddenly become more forgetful, easily overwhelmed, anxious, irritable, or feel like your brain simply isn't working the way it used to, there's a physiological reason.Perimenopause isn't just about periods, hot flashes, or fertility. It's a major neurological and metabolic transition. Estradiol and progesterone influence your brain, nervous system, neurotransmitters, sleep, mood, memory, focus, and even how you respond to stress. When those hormones become unpredictable, your brain has to adapt too.You'll learn:Why perimenopause can feel like "PMS on steroids"How fluctuating estradiol affects memory, focus, mood, and motivationWhy word-finding, brain fog, anxiety, and overwhelm can suddenly show upHow progesterone and GABA influence that feeling of calmWhy these symptoms have real physiological explanationsSix foundational areas that can support your brain and body through this transition: nutrition, exercise, sleep, stress regulation, connection, and reducing toxin exposureUnderstanding what's happening won't make every symptom disappear, but it can replace some of the confusion with context—and help you better support your body through this season.I'm also sharing details about our FREE community screening of The M Factor II: Before the Pause on August 29 in the Jacksonville area. Join us as we continue breaking the silence and creating better conversations around perimenopause.Register through the link in the show notes.I know it's not that easy, but it really is that simple.RSVP Now to secure your seat at the screening of M Factor II: Before The PauseCheck out the Facebook Event: M Factor II: Before The PauseSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentPerimenopause isn't a disease. It isn't something to fear. And you're certainly not alone.Too many women spend years wondering why they suddenly feel different—struggling with anxiety, sleep changes, weight gain, low energy, or simply feeling "off"—without realizing their bodies are doing exactly what they're designed to do. The problem isn't that women are broken. The problem is that no one taught us what to expect.Today, I'm joined by my podcast manager, Tiffany Mason, for an honest conversation about what we've learned, what surprised us most, and why it's time to stop treating perimenopause like a taboo subject. We also share why we're bringing the documentaryThe M Factor: Before the Pause to our local community and why these conversations matter.RSVP Now to secure your seat at the screening of M Factor II: Before The PauseCheck out the Facevbook Event: M Factor II: Before The PauseConnect with Tiffany Mason: TiffanyMason.meSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentThere's no shortage of health advice these days—but more information doesn't always lead to better results.Every day we're told to try a new diet, buy another supplement, follow the latest trend, or completely change the way we eat. The problem isn't that all of the advice is wrong. It's that most of it is just noise.In this episode, I break down one of the most important lessons I've learned on my own health journey: how to separate the signal from the noise. We also explore what decades of research on successful weight maintenance reveal about the habits that actually move the needle—and why consistency will always beat perfection.In this episode: What "signal vs. noise" means for your health  Why more information isn't always the answer  The common habits of people who lose weight and keep it off  Why quick recovery is more important than perfect consistency  How to stop letting one off-plan meal turn into weeks off track  The role of nutrition, movement, sleep, and self-monitoring  Why focusing on the fundamentals leads to lasting success Key Takeaways: Prioritize nutritious foods most of the time.  Move your body consistently.  Pay attention to your habits without becoming obsessive.  Protect your sleep and recovery.  When life happens, get back to your routine as quickly as possible. You don't need another diet, another supplement, or another health hack.You need a better filter.When you learn to tune out the noise and focus on the habits that truly matter, sustainable health becomes much simpler.References National Weight Control Registry. Long-term studies of successful weight-loss maintainers.Rena R. Wing & James O. Hill. Research on long-term weight-loss maintenance behaviors.Arlet V. Nedeltcheva et al. (2010). Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine.American College of Sports Medicine. Physical activity recommendations for adults.Centers for Disease Control and Prevention. Adult sleep and healthy lifestyle recommendations.RSVP Now to secure your seat at the screening of M Factor II: Before The PauseCheck out the Facevbook Event: M Factor II: Before The PauseSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!

Ask Ashley or CommentThink eating better is the key to better health? It might actually start with getting better sleep.Sleep isn't just about feeling rested; It influences your hunger hormones, food choices, metabolism, stress, blood sugar, and even your ability to maintain a healthy weight. If you've been struggling with cravings, low energy, or feeling like your nutrition plan just isn't working, poor sleep may be the missing piece.In this episode, I break down the science behind the powerful relationship between sleep and nutrition, explain why your body craves more sugar when you're sleep deprived, and share simple, evidence-based strategies to improve your sleep, without supplements or complicated routines.In this episode: How sleep affects hunger hormones like GLP-1, leptin, and ghrelin  Why poor sleep increases cravings for sugar and ultra-processed foods  The surprising link between sleep and weight management  Why better sleep naturally improves food choices  The impact of sleep during perimenopause and menopause  Five simple strategies to improve your sleep quality  Why health habits don't exist in isolationThe 5 Sleep Strategies:Keep a consistent wake timeGet morning sunlightLimit caffeine later in the dayCreate a relaxing bedtime routineKeep your bedroom cool and dark Because when you sleep better, making healthy choices becomes easier. RSVP Now to secure your seat at the screening of M Factor II: Before The PauseCheck out the Facevbook Event: M Factor II: Before The PauseSupport the showGet Weekly Health Tips:  thrivehealthcoachllc.comJoin the Thrive Collective Facebook group and submit any questionsLet's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Produced by Virtually You!