The Word On The Sleep (Dr. Leigha Saunders ND)

You might be surprised at the notion that optimizing your sleep has the potential to also optimize your fertility.

But think about this: If you’re operating in a chronic state of high stress and difficulty sleeping, then your body may not be ready to reproduce.

The good news is that regulating your hormones, particularly cortisol, can help regulate your cycles, optimize your sleep and improve fertility outcomes.

My guest on this episode is Dr. Alissia Zen (Dr. Zen), Naturopathic doctor, who has a clinical focus on helping women better understand their hormone health and get pregnant naturally.

This episode is for you if you’re thinking about getting pregnant or are navigating the world of fertility. We chat about all things hormones, stress, and fertility - how they’re all intertwined and how small, but intentional and actionable steps will have a big impact on your hormonal health. We hope you feel empowered on your journey after listening! With that, I bring you, Dr. Zen

Download your free guide to optimal sleep here; https://www.nmdwellnessofscottsdale.com/optimal-sleep

Connect with Dr. Zen and all things fertility and sleep on her IG @drzennmd; https://www.instagram.com/drzennmd/

Dr. Zen is a naturopathic doctor and the founder of NMD Wellness of Scottsdale, AZ, a premier naturopathic clinic focusing on helping women in their 20s-30s take a proactive approach to their hormone health. She has been featured as a lead wellness expert in various publications, including, Instyle, Shape and Forbes. Her mission is to empower women to get back into the driver's seat of their own health by helping women better understand their hormone health and get pregnant naturally.

We’ve talked about burnout before… and there’s no coincidence they’re the most listened to episodes! 

On this episode on burnout, I’m joined by naturopathic doctors Destiny & Erin, who are also co-founders of Soul Spark Sisterhood - a community for ambitious females to help move them from burnout to soul sparked by rebuilding energy of body, mind, and soul. 

It was a fun conversation filled with so many great actionable steps for you to take to understand if you’re in burnout, where on the burnout scale you lie, and what you can do to start recovering. 

We covered:

• How to know if you’re in burnout
• If burnout is inevitable - and what you can do to prevent it
• The top 3 things you can start doing today to prevent and recover from burnout

Episode Resources:

• Want to find out where you are on the burnout scale and start your journey to Soul-Sparked Energy!? Do the quiz: www.soulsparksisterhood.com/burnout

• Connect with Destiny and Erin on Instagram @soulsparksisterhood (www.instagram.com/soupsparksisterhood) 
• Website: soulsparksisterhood.com
• Books they mentioned: 

• • Never Split the Difference - Chris Voss
  • We are all perfectly fine - Jillian Horton, MD

Destiny Spurrell and Erin Wiebe are both wives, mothers, naturopathic doctors, and co-founders of Soul Spark where they move ambitious female entrepreneurs from burnout to soul sparked by rebuilding energy of body, mind, and soul. 

Erin's obsessive curiosity to understand the dance of women’s hormones combined with Destiny’s relentless quest to understand our relationship to our Mind & Soul has created a powerful and truly holistic approach.

Destiny is a recovering approval seeker. Her superpower is listening deeply and helping women uncover the truth of their ‘wise woman’ that lies within. Destiny uses her EQ superpower at home as the chief space holder for her three boys who are 9, 7, and 4.

Erin is a self-proclaimed recovering perfectionist. When she is not working in her clinical practice supporting healthy hormones in women, she can be found at home where her role is chief nutrition optimizer and cuddler extraordinaire for her son who is 7 and daughter who is 2. 

Their philosophy is: when a woman lives attuned and aligned to her body, mind, and soul, she is unleashed to live with energy and confidence. 

Kate shares the key things you want to know when it comes to choosing and using herbs and I share my fave blends from Foggy River.

To learn more about Foggy River Farm’s herbal tea blends for sleep and relaxation, visit foggyriverfarm.com; https://www.foggyriverfarm.com/ and use coupon code SWEETDREAMS for 15% off.

Follow Kate and Phil on IG @foggyriverfarm; https://www.instagram.com/foggyriverfarm/

Kate Collins was born & raised in Toronto, but followed her inner-pull to the countryside where she now runs a regenerative herb farm and forest garden with her husband in Uxbridge, Ontario.  They handcraft herbal teas, tinctures and other potions made from the farm’s bounty. Kate is dedicated to sharing how local plants can be an empowering addition to any home, as a tool for physical and mental wellbeing.  When not working, she can be found making play-doh cats with her beautiful 2-year-old daughter.

While the goal of this podcast is to help you get better sleep each night, the reality is there are still going to be nights that you don’t sleep well.

Psssst that means you’re human! There’s no such thing as the perfect sleeper.

In this episode, I share: 

• Why choosing progress over perfection can help you lower anxiety about sleep
• Why keeping a consistent wakeup time is important
• What happens to your hormones when you don’t get enough sleep
• 5 tips that you can easily integrate into your day (as soon as today!) to recover after a bad night’s sleep

If you’d like to connect on improving your sleep at night and energy during the day, book your complimentary hormone + sleep solution discovery call here: www.leighasaundersnd.com/call. 

Bio: 

If we don’t already know each other, I’m Dr. Leigha. I’m a mom, entrepreneur, community builder and naturopathic doctor on a mission to help women achieve their highest potential.

I’ve combined my years of training and practice as a naturopathic doctor with extensive knowledge in the science of sleep after struggling with my own insomnia.

After treating thousands of women, I’ve developed a unique methodology that bridges the gap between sleep struggles, hormone imbalances and your mindset. The result and power of consistent deep sleep is the best possible version of you!

This solo episode is kicking off a hormone + sleep series!

To learn more and do a deep dive on the hormone + sleep connection - register for my upcoming Masterclass at www.thesleepfix.com

In this episode, I break down:

• How hormones impact your sleep - particularly PMS, postpartum and perimenopause hormone changes
• What “cycle syncing” is and how you can use this as your superpower
• The specific hormone patterns that influence sleep over a woman’s lifetime
• How you can start to identify your own hormone patterns
• The surprising benefit of tracking your menstrual cycle

Come hang out to learn much more on this topic on October 13th - register at www.thesleepfix.com

Can’t wait to connect!

- Dr. Leigha

If so, there’s so much more you can do than pop another pill.

My guest on this episode of The Word on The Sleep Is Dr. Kirstie Griffiths, Chiropractor, Yoga Instructor and best-selling author. She is passionate about helping people overcome back pain using a mind-body approach.

We talked about some of the surprising contributing factors that can lead to chronic pain and how to interrupt the vicious pain-sleeplessness cycle.

We dropped some great tips about how to get a good night’s sleep if you’re someone who lives in physical pain - or whether that pain is also coming from the annoying habits of your bed partner.

This was a fun conversation and I hope you enjoy!

Connect with Dr. Kirstie:
www.yogachiropractor.com

IG: https://www.instagram.com/thechiropracticyogi/?hl=en

Tik Tok: https://www.tiktok.com/@drkirstiegriffiths?

FB Group: https://www.facebook.com/groups/gettingbacktowellness  

Dr. Kirstie Griffiths is a Canadian chiropractor, yoga teacher, and best-selling author practicing in Guelph, Ontario. Her passion is in helping people overcome back pain using a mind-body approach that integrates chiropractic and yoga. Dr. Griffiths offers holistic, heart-centered care to patients and practices an evidence-informed model of healthcare. She has a particular interest in assessing and treating chronic pain and understanding the interplay between mental and physical health. Dr. Griffiths is the author of "Back to Wellness: A mind-body approach to managing your back pain" and the founder of “Yoga for Back Pain,” a 12-week online program that combines education, movement, and meditation, specifically designed for individuals with back pain.

Resources We Mentioned

• Atlas of the Heart by Brene Brown
• *Custom earplugs for a better night's sleep: https://www.protectear.com/product/db-life-sleepers-non-vented/ 
• Dr. Kirstie’s 15-minute Yoga for Back Pain class: https://mailchi.mp/9e23b86d8851/yoga-for-back-pain-video

Thinking about stepping outside of your comfort zone probably makes you anxious.

And your anxiety probably interrupts your sleep. 

But my guest on this podcast episode will convince you why it’s totally worth it.

Billy Anderson is a coach and the founder of The Courage Crusade, a movement to help people build courage by understanding what lights them up.

In this conversation, we talk about: 

• How being disconnected from what you really value shows up as anxiety, depression and burnout
• Why we need the courage to get better sleep
• AND why Billy and his wife sleep separately and why it’s important to consider a sleep divorce so you don’t get an actual divorce

I hope you have as much fun listening to Billy as I had interviewing him!

Learn your own value system here: https://couragecrusade.com and read Billy’s Book, Your Comfort Zone is Killing You. 

Billy has been on a lifelong journey of uncovering the secrets to motivation, passion and purpose.  He is a keynote speaker and coach, and the founder of The Courage Crusade.  He is also the author of "Your Comfort Zone Is Killing You."

Billy continually finds way to build his own courage “muscle” through world travel and adrenaline sports such as bungee jumping, skydiving and swimming with sharks. He has jumped out of an airplane exactly 101 times, he ran with the bulls in Spain, and he has led over 30 wilderness leadership trips for Outward Bound Canada.  Billy also led two humanitarian projects in Central America and the South Pacific.

And he's scared of the same things as everyone else: failure, looking stupid, and not being liked.

Want to know more? Connect with Billy on:

• Learn your own value system here: https://couragecrusade.com and read Billy’s Book, Your Comfort Zone is Killing You
• Facebook [ https://www.facebook.com/billy.anderson.9250]
• LinkedIn [https://www.linkedin.com/in/billyanderson416/] 
• Other readings: The Alchemist, The Four Agreements

In this short & sweet solo episode that’s landing on International Women’s Day, I’m sharing a special announcement (you have to listen to learn what it is!). 

And on the verge of daylight savings time in which our clock will spring forward, I’m sharing my top 3 tips for you to keep your sleep on track even before the time changes. 

If you want more direction from here, let’s fix your sleep. Get instant access to my online program, The Sleep Fix here: www.thesleepfix.com

Get ready to crack open the conversation with Shirley Weir, Women’s Health & Menopause Advocate and Creator and Founder of Menopause Chicks, an online community that connects and empowers women on their menopausal journey.  

In this podcast episode, we talked about:

• Signs you might be suffering, unnecessarily 

• How you can change the trajectory of your own menopausal experience - regardless of your age or current life stage

• And fun stuff, like vaginal dryness (and how to treat it!), sleep and sex!

Shirley also shared her own experience of navigating peri-menopause and menopause, including how she went from dismissed and sleepless to empowered and well rested!

If this episode resonates with you, I invite you to connect with Shirley and her incredible community [HERE]

Shirley Weir is on a mission to empower women to navigate perimenopause-to-menopause (& beyond!) with confidence and ease. She is the founder of Menopause Chicks & its popular  online community focused on helping you learn, build your health team....and reminding you that you are not alone!

@MenopauseChicks [https://www.instagram.com/menopausechicks/] on Instagram & Twitter

Follow Shirley on Facebook here = Facebook.com/MenopauseChicks or request to join her Private Facebook Community of over 40,000 women here:  MenopauseChicksCommunity.com

If you are a woman or a person with ovaries, this episode is a must-listen.

Peri-menopause and menopause often leave women feeling that they’re in unchartered territory. But my guest today, Dr. Kara Dionisio, Naturopathic Doctor, is here to guide you on your way.

At least 40-60% of women will report sleep disturbances across their lifetime, with a particular increase in incidence around menopause. We’re here to tell you, you don’t have to just live with it.

Dr. Kara walks us through what’s really happening in peri-menopause and menopause, how your hormones impact almost every aspect of your health, and why sleep - both getting it and making sure you’re not losing it - is crucial to thriving, not just surviving, through this life stage.

Dr. Kara drops the following:

• What’s really happening with your hormones in peri-menopause and menopause
• How hormone changes in this life stage impact your sleep
• How to advocate for a full and complete workup in menopause
• Why we need to stop settling for dismissal of concerns, particularly sleep, in menopause

Dr. Kara is an absolutely incredible naturopathic doctor with a busy clinical practice focused on women’s health and has additional training and certification in treating menopause.

Whether you’re post-partum or already through menopause, this is a conversation you will find so informing and empowering.

With that, I bring you, Dr. Kara...

Episode Resources:

• Book Series - Sarah Mass - A Court of Thorns and Roses
• Connect with Dr.Kara on Facebook and Instagram @drkarand
• Website: www.drkarand.com

Dr. Kara Dionisio, B.Sc, M.Sc, ND, NCMP is a sparkly-geeky-lady-doctor-in-heels with a clinical focus in women’s health and hormones. Equipped with expert hormone detective skills, she helps women understand (and even fall in love with) their hormones. She has particular street cred in hormones, period problems, vaginal issues, menopause, and hormone replacement therapy.

After owning a large and successful integrative health clinic in Owen Sound, Health Squad, she gave it up to focus solely on her clinical practice and to forge new directions in women’s health. She sees patients in person and virtually all over Ontario.

Dr. Kara is one of only a few Naturopathic Doctors in North America accredited as a North American Menopause Society (NAMS) Certified Practitioner (NCMP).

She is a mom to two adorable feisty kids and wife to her sexy red-bearded Irish dude.

So I’m bringing you the expert! 

My guest on today’s podcast episode is Stephanie Massey. Stephanie is a young breast cancer survivor and through her journey with cancer treatment and menopause, turned to the world of medical cannabis for pain relief, mood support and of course, sleep.

In this episode, Stephanie shares: 

• What happened when she first smoked a joint at age 42
• How her experience with medical cannabis allowed her to come off of numerous pharmaceutical medications
• And how this inspired her to create her own business as a medical cannabis educator and consultant to help people navigate the world of medical cannabis

Stephanie breaks down the difference between THC and CBD and also shares how different strains, formulations and ratios of cannabis can impact sleep.

This episode encourages you to consult with your own healthcare providers or someone like Stephanie, who can help you navigate the world of medical cannabis safely.

Connect with Stephanie on her podcast, A Tincture in Time, or at www.stephiemassey.com, and on Instagram here:@thatcannabislady

The obvious question - are you stressed? 

Have you ever been told you have “adrenal fatigue”? 

Or, are you a practitioner who diagnoses your patients with adrenal fatigue? 

In this solo episode, I’m challenging the diagnosis of adrenal fatigue (but not your stress levels) and highlighting the importance of ruling out sleep apnea.

Now, before you roll your eyes or scroll past - you need to know that we are missing sleep apnea in a lot of women and under- or misdiagnosing it.

We typically think of it as a condition that affects mostly males, but that’s simply not true. Sleep apnea also presents very differently in women and when left untreated or unmanaged, it can have a detrimental impact on your health. 

So, if you’re tired of feeling tired and want to know if you or your patients fit the “non-classical” picture of sleep apnea, listen up! 

If after listening to this episode, you want to investigate these things further, , I invite you to book an appointment so we can do just that. 

If you are yet to become a patient, book a discovery call here - www.leighasaundersnd.com/call

If you are already a patient, you can book your next appointment online here. - www.leighasaundersnd.com/appointment

Alright, clinicians! This one is for you. (And if you’re not a clinician - you still might want to listen and send this to your practitioner. It’s a really important conversation.) For the second week in a row, I’m bringing you a hybrid episode - I’m joined by another one of my very best friends, incredible naturopathic doctors, and creator of The Wild Collective, Dr. Michelle Peris. 

Michelle is a dreamer, a visionary, a leader who has an insatiable appetite for doing things differently - so it’s no surprise that 1 - we’re friends and that 2 -  we’re talking about disrupting healthcare.

We are talking about how the 1:1 model is what we as patients, healthcare consumers, and clinicians are taught to be best, but how the community is the catalyst for health transformation. 

Private practice can be isolating. We know that entrepreneurs are more likely to also suffer from mental health challenges. When we combine those things, we have a recipe for burnout. 

Instead, we invite you to join us in our Incubator for Innovation. We’re hosting a free 5 Day Challenge that starts February 7th where we are going to share our secrets and walk you through what we would have done differently from day 1.

If this podcast episode piques your curiosity, register for the challenge at www.wildcollectiveclinicians.com/5in5 and come join us. The week is going to be jam-packed full of value AND you’ll have the opportunity to win some pretty epic prizes - Oura ring, anyone?!

Until then, stay Wild friends!

Let me just open by saying this episode is SOOO good. 

If you have a teenager at home and feel like you’re white-knuckling through these years with them - listen up!

In this episode, I’m joined by Dr. Erin Tewinnkel - Erin is a naturopathic doctor focusing on teen health and has a lot to say about how we’re pushing our teens to the brink of exhaustion waaaayyy too early in life. 

We talked about: 

• The very real and very massive shifts in brain development teens experience
• Why do teens NEED to go to bed late and sleep in
• Tips and tricks to navigate connecting and communicating with your teen

Honestly, I was blown away by this conversation - and I’m not even the parent of a teenager. If you are - I hope you find the episode incredibly informative and connect with Dr. Erin from here.

About Dr. Erin, 

I’m on a mission to improve teen wellness and tear down the stigma surrounding what adolescence is really all about. I am here to help families create environments where everyone thrives through this period instead of just trying to survive it.

Part of this is working on educating teens on their ever-changing bodies! We deal with hormonal struggles, acne, painful periods, anxiety, depression, dieting/diet culture, healthy bodies, and healthy brains.

Episode Resources:

@drtewinkel

www.drtewinkelnd.com

Brainstorm by Dan Segal

Rooted, Resilient & Ready by Lindsey Sealey

The Rent Tent

I have been so excited for this episode to go live! 

In this episode of The Word on The Sleep, I’m joined by my friend and colleague, Dr. Jordin Wiggins, naturopathic doctor.

Jordin is the founder and creator of The Pleasure Collective and is on a mission to set a higher standard for women’s sexual health. 

Why do so many women struggle with low libido and dissatisfying sex lives? And what does that have to do with sleep? 

Well… in this episode, we open the conversation right up. We talk about: 

• Why women aren’t experiencing pleasure inside or outside of the bedroom
• The real reasons women struggle with low libido
• The truths and myths about your sex drive
• What you can start doing today to invite more pleasure into your life 

When we mention pleasure, you might default to thinking about sex - but it’s about so much more!

I hope you enjoyed this episode as much as I enjoyed interviewing Jordin! It’s my pleasure to bring you, Dr. Jordin Wiggins…

Dr. Wiggins is the founder of The Pleasure Collective, a coaching community and sexual health and wellness re-education program for women. She is setting a higher standard for women’s sexual health, using pleasure as the way back to wellness and outstanding health, not another pill. As the author of The Pink Canary, Dr. Wiggins explores the hidden secret to optimal women’s wellness along with the research to support it and real-life actions you can start right now to welcome pleasure back into your life. Dr. Wiggins is the host of her own podcast, the Pleasure Principles which explores topics where sex, science, and sensuality meet. 

Follow and connect with Dr. Jordin Wiggins, ND on the following platforms!

Website: https://www.thepleasurecollective.com/

Instagram @drjordinwiggins

Facebook: https://www.facebook.com/drwigginsnd

Linkedin: https://www.linkedin.com/in/drwigginsnd/

This episode was pretty special to record - I had the chance to sit down and actually have a real, in-person conversation with both Sarah and Michelle about storytelling as medicine and what we’ve learned in “The Wild”.

Michelle is the creator of the Wild Collective, a transformative women’s health program that Sarah and I both facilitate. 

Through being Wild Collective Facilitators, we have watched women step into their most authentic selves, reclaim their voices, share their dreams and go after them. 

And we’ve also seen how many women stay stuck (and struggle with sleep at night!) because they don’t give themselves permission to listen and challenge the stories they tell themselves. 

So in this episode, we share some personal stories and share how you can get started on reclaiming your “wild”, too. 

My next Wild Collective starts Tuesday, March 22nd - if you want a spot (spaces are limited), you can read more about the program and register here: www.thewildcollectiveuxbridge.com

If you’re like most of the women I work with, you love that time in the evening - when all is quiet and you get “your” time.

But if we’re being totally honest, sometimes that means you end up going to bed way later than you intended. Enter the vicious cycle of wanting to hit snooze, catching some extra Zzz’s, having a chaotic morning, a stressful day and just wanting that peace at the end of the day.

So in this episode, I break down:

• Why women find themselves in this cycle and how they can get out of it
• What “Revenge Bedtime Procrastination” is
• How creating your own morning routine can actually help you sleep better at night

I also share my morning routine elements and hope it inspires you to create your own too! Being consistent with my morning routine has been a game changer and has helped me go from feeling frenetic to calm and collected. Sound like what you’re looking for, too? Tag me over on Instagram (@drleighasaundersnd) as you create and execute on your own morning routine!

Finally ready to get that deep sleep you deserve? Get your name on the waitlist That Sleep School - my signature online program that’s launching in October! Space is limited and be the first to know all the details when you add your name at thesleepfix.com

Do you notice that your mood, energy and sleep all ride a roller coaster at *that* time of the month?

Premenstrual Syndrome (PMS) is a common experience for many women, but it doesn’t mean you have to suffer.

In this episode, I’m joined by my friend and colleague, Dr. Stephanie Bayliss, ND.

We talk all things PMS, including:

What most women do wrong when it comes to PMS

How your eating and nutritional habits impact your PMS

What nutrients to make sure you have enough of (you’ll find this one surprising!) to minimize PMS

Where hormone testing fits in with diagnosing and treating PMS

And of course, how your sleep and PMS are interconnected and how you can improve both!

Want to learn more? Hang out with Dr. Stephanie on Instagram @drstephaniebayliss; https://www.instagram.com/drstephaniebayliss/ and check out her incredible guide to Riding the PMS Rollercoaster found here

Well this episode was a whole lot of fun and a whole lot different!

I’m joined by two of my colleagues, Dr. Marissa and Dr. Andrew, naturopathic doctors and founders of NaturoBlocks - professional quality blue blocking glasses. 

In this episode, we talk a whole lot about the impact of blue light on our natural rhythms and of course sleep. 

We get into: 

• What blue light is and how it impacts not just your sleep, but your overall health
• The importance of getting the opposite - red light
• How to optimize your daily energy and productivity with light and dark exposure
• What makes their company and blue light blocking glasses unique

If you’re excited to try a pair of blue blockers for yourself, Marissa & Andrew are offering 10% off to our listeners with coupon code DRLEIGHA10 at www.naturoblocks.com. (That’s DRLEIGHA10)

You can also follow Marissa and Andrew for all their awesome content on Instagram @Naturoacademy 

Resources Mentioned in this episode: 

• Why we sleep
• The idiot’s guide to Ayurveda

BIO: 

Dr. Marissa Canning and Dr. Andrew Chelladurai are Naturopathic Doctors and co-creators of NaturoAcademy. Their mission is to share their knowledge of how to achieve optimal health by reconnecting to the rhythms of nature. They provide a truly holistic approach optimizing the mind, body and spirit by combining ancestral wisdom with modern science. Marissa and Andrew are also the creators of NaturoBlocks: professional quality blue blocking glasses. 

Wondering where I’ve been over the past 6 weeks? 

In this short episode, I share a little life update (it’s actually a big one), the 3 things I’ve learned and encourage you to take away as well. 

Are you someone who falls asleep fine but wakes up in the night? Take the Break Up With The Wake Up Quiz here: www.leighasaundersnd.com/quiz

Relationship stress is one of our biggest sleep sabotagers and in this episode, I’m joined by communication and relationship expert, Dr. Shyamala Kiru.

Dr. Shyamala is a good friend of mine and a clinically trained relationship expert. She has spent the past two decades helping women improve the quality of their lives by transforming their relationships. Her mission is to help women show up as their best self, in every arena of their life.

My audio quality is less than my best - but I promise the conversation is worth listening to in its entirety.

In this episode, we talk about how to navigate difficult conversations with ease so you can say what you want to say, stress less and sleep more!

Connect with Dr. Shyamala in her private Facebook Group, The EQ Lab; https://www.facebook.com/groups/theeqlab or on Instagram ;https://www.instagram.com/dr.shyamalakiru/ .

Dr. Shyamala is also offering access to her Free 5-day intensive: Unlock the Success Habits of High Powered Women Click Here to get Signed Up; https://pages.shyamalakiru.com/free-event/

Stress is likely not a stranger to you; it can have a HUGE impact on your sleep and for many people is the cause of their insomnia.

You’re stressed and you can’t sleep.

You can’t sleep and you get stressed.

Sound familiar? 

In this episode of The Word On The Sleep, I break down:

• The top signs and symptoms that your cortisol is out of whack and causing your sleep issues
• Why cortisol levels become dysfunctional and out of balance
• My Top 3 Tips for controlling cortisol to get better sleep

If this episode describes you, how stress is impacting your sleep and how cortisol might be the cause of your insomnia, let’s fix that! 

Learn how to Control Your Cortisol in my signature program, The Sleep Fix. Learn how to lower your cortisol to fall asleep faster and stay asleep all night here: www.thesleepfix.com 

In the meantime, connect with me, Dr. Leigha, over on Instagram here: www.instagram.com/drleighasaundersnd.com

Are you someone who suffers with painful periods? Do you suspect you might have or have been diagnosed with endometriosis? If your period pain interferes with your ability to show up as your best during the day or get a full, pain-free night’s sleep, then this episode is for you!

I’m joined by my close friend and brilliant colleague, Dr. Jordan Robertson, naturopathic doctor. Jordan is a wealth of information on this topic and breaks down:

• What alarm bells should be ringing for you and your healthcare practitioner if you have painful periods
• Exactly where to start looking for the solution for your cramps
• How painful periods and sleep are intricately connected

Jordan is on a mission to help decrease the often very long time it can take women to be diagnosed with endometriosis. She believes that pain isn’t a price women should have to pay for their period; I hope that you find this episode empowering.

If this episode doesn’t apply directly to you, please share it with someone who could benefit from listening! Let’s change women’s healthcare, together.

 RESOURCES

• Follow Jordan on Instagram @drjordannd
• Tune into some of the latest episodes on her podcast, Women's Health Unplugged here
• Are you an integrative practitioner? Find out what is happening in The Confident Clinician Club 
• Find out more about what is offered at Dr. Jordan's clinic Clarity Health in Burlington, Ontario Canada.

Dr. Jordan Robertson is a Naturopathic Doctor, the host of the Women’s Health Unplugged Podcast and a women’s health author. She published a book on miscarriage and recurrent pregnancy loss titled Carrying to Term: How to get pregnant, stay pregnant and carry a healthy baby to term (Amazon 2020). Her passion for women’s health began when she experienced three consecutive miscarriages in her final year of schooling. She turned her personal experience and her background in medical research into a springboard to support women in their own health journeys. She’s known for her relentless search for the best quality evidence in integrative medicine and her willingness to stand up for women as they pursue their health goals. Her passion is to educate and empower women to understand their health and how to care for themselves. Jordan is the off site ND for the Endometriosis clinic at McMaster Hospital and has years of clinical experience and research treating women with Endometriosis and menstrual pain.

If you are a woman or a person with ovaries, this episode is a must-listen.

Peri-menopause and menopause often leave women feeling that they’re in unchartered territory. But my guest today, Dr. Kara Dionisio, Naturopathic Doctor, is here to guide you on your way.

At least 40-60% of women will report sleep disturbances across their lifetime, with a particular increase in incidence around menopause. We’re here to tell you, you don’t have to just live with it.

Dr. Kara walks us through what’s really happening in peri-menopause and menopause, how your hormones impact almost every aspect of your health, and why sleep - both getting it and making sure you’re not losing it - is crucial to thriving, not just surviving, through this life stage.

Dr. Kara drops the following:

• What’s really happening with your hormones in peri-menopause and menopause
• How hormone changes in this life stage impact your sleep
• How to advocate for a full and complete workup in menopause
• Why we need to stop settling for dismissal of concerns, particularly sleep, in menopause

Dr. Kara is an absolutely incredible naturopathic doctor with a busy clinical practice focused on women’s health and has additional training and certification in treating menopause.

Whether you’re post-partum or already through menopause, this is a conversation you will find so informing and empowering.

With that, I bring you, Dr. Kara...

Episode Resources:

• Book Series - Sarah Mass - A Court of Thorns and Roses
• Connect with Dr.Kara on Facebook and Instagram @drkarand
• Website: www.drkarand.com

Dr. Kara Dionisio, B.Sc, M.Sc, ND, NCMP is a sparkly-geeky-lady-doctor-in-heels with a clinical focus in women’s health and hormones. Equipped with expert hormone detective skills, she helps women understand (and even fall in love with) their hormones. She has particular street cred in hormones, period problems, vaginal issues, menopause, and hormone replacement therapy.

After owning a large and successful integrative health clinic in Owen Sound, Health Squad, she gave it up to focus solely on her clinical practice and to forge new directions in women’s health. She sees patients in person and virtually all over Ontario.

Dr. Kara is one of only a few Naturopathic Doctors in North America accredited as a North American Menopause Society (NAMS) Certified Practitioner (NCMP).

She is a mom to two adorable feisty kids and wife to her sexy red-bearded Irish dude.

In this episode I share: 

• How sleep is more than just “sleep” - learn how much of each stage you need to feel rested and refreshed
• How the Oura ring measures how your body is dealing with stress and how that impacts your sleep and daily functioning
• How the Oura ring can give you specific suggestions on the behavioural changes you can make for better sleep and more energy

I regularly post my Oura scores and insights over on Instagram @drleighasaundersnd

If after you listen to this episode, you’re interested in getting an Oura ring - reach out! I have a limited number of discount codes available.

Say whaaaaat?!

My guest on this episode is Adele Tevlin, my very own mindset coach, and biz mentor.

Adele is known for her ability to bust limiting beliefs that keep people stuck and experiencing limited success in their health, relationships, careers, and finances. She is a master at reframing our experiences into opportunities.

Adele can see people’s blind spots and all that gets in the way of their ability to accomplish their goals. She's a pattern interrupter and behavioral expert and can help shift any undesired behaviors over time to create sustainable change.

How does she do this? Well…

If you are someone who has:

• Been “on and off” of any plan or protocol 
• Been spinning your wheels, feeling like you’re trying “everything” to get where you’re wanting to go in any aspect of your life
• Paused or given up on a goal because “something” gets in your way,

then listen to this episode to learn more.

Adele and I had a beautiful conversation and I shared my experience in working with Adele over the past year as well.

If I could make this episode mandatory to listen to, I would. So, enjoy!

Follow Adele on Instagram @adele_tevlin

Find out more about the next C.E.O Blueprint Masterclass, happening on October 20 here.

Adele Tevlin is the CEO and Founder of C.E.O Blueprint, a Transformational Leadership Development Company.

Over the past 20 years, Adele has specialized in helping business leaders in North America create and produce massive elevations in their leadership and performance. Not only does her work apply to the business environment, but it also allows her clients to incorporate her methodology into their personal lives and relationships. "How you do one thing is how you do everything."

She is a behavioral expert and pattern interrupter that uses a combination of Cognitive Behavioural Therapy (CBT), neuroscience, and psychology to ensure clients achieve the transformation and breakthroughs they are committed to making in their lives.

Superpower: Adele can see people’s blind-spots and all that gets in the way of their ability to accomplish their goals. She's a pattern interrupter and behavioral expert and can help shift any undesired behaviors over time to create sustainable change.

Adele is also a lifelong learner and is now enrolled in her dream program at Harvard University in the Masters of Psychology program. That is after already attaining a B.Sc in Neuropsychology, a certificate in Cognitive Behavioral Therapy and a Diploma in Applied Holistic Nutrition.

If you are someone who struggles with anxiety - or the “busy brain” - or what I like to call “Monkey Mind” at night, this episode is for you.

I’m joined by my friend and colleague, Dr. Katie Thomson Aitken. Katie has a clinical focus in treating anxiety and is the creator of The Tranquil Minds Program and author of Create Calm - and has graciously shared a free copy of her audiobook with you!

In this episode, Katie and I have a beautiful conversation about anxiety and sleep. We went deep and talked about: 

• The 3 archetypes of anxiety and how where they come from
• Why we’re really feeling anxious
• What we actually need to do during the day to get better sleep at night
• How to quiet our busy brains to create calm and invite sleep

Katie also shares her story of sleep struggles through postpartum depression and grief after experiencing a stillbirth, and what tools and techniques she found helpful to heal through that journey.

Connect with Dr. Katie on Instagram: https://www.instagram.com/tranquilmindnaturopath And download her free audiobook, Create Calm here: 

 https://katiethomsonaitken.com/createcalm-audiobook/

Dr. Katie Thomson Aitken is Naturopathic Doctor & a Mental Wellness Advocate. She is the author of Create Calm: The Professionals Guide to Overcoming Anxiety from the Inside out, and the founder of the Tranquil Minds Anxiety Programs. Katie creates calm in her own life by singing in her church choir and spending time with her husband and daughter. 

Do you ever feel anxious about going to bed because you’re worried you won’t sleep well? Do you worry when you wake up in the night about how you’ll feel or function the next day if you don’t get enough sleep?

Welcome to the world of sleep catastrophe - convincing yourself that you’ve always been and still are a terrible sleeper.

The good news is that you can change that!

This episode with Catherine Wright, certified sleep coach and educator, is all about shifting your mindset to get better sleep.

Catherine explains how as women, we need to tap into our “being” not just our “doing” selves to surrender into sleep, and how sleep is the ultimate expression of self care. We talk about setting boundaries, maintaining value in ourselves even when we’re not being productive and are resting, and how sleep is the ultimate productivity and performance enhancer.

Episode Resources:

Burnout: The secret to unlocking the stress cycle by Emily Nagoski

Connect with Catherine on her website here: https://www.recoop.care/

Bio: 

Catherine is a lifelong lover of sleep.  Starting in early childhood, she discovered sleep was a stabilizing force in her life, something to protect to keep her grounded and happy.

Almost a decade ago, after becoming a Mom and bumping up against the realities of sleep deprivation,  she evolved her practice as a birth doula and shiatsu therapist into a sleep coaching practice – supporting other new families on this frontier.  Her practice has since blossomed again, and she now also works with school aged kids, teens and adults.

Catherine’s soulful approach to sleep is evidence based and integrates cognitive behavioural therapy for insomnia, sleep science, and mindset work.  She is a certified sleep coach and educator, and founder of Recoop (www.recoop.care).

Alright - here’s the deal. 

I want us to focus on the outside world to what we really need - and that’s to create consistency and certainty from within. I want to open the conversation about what’s actually happening in the world and challenge you a little bit.

We’re here for growth, right? 

In this episode, I talk about the pandemic for the first time in-depth on the podcast; I’ve been feeling the desire to speak up and wasn’t really sure how until now. 

I share my thoughts on: 

• Why do we need to start focusing on what we want instead of what we don’t have
• What we really need to do to incite change and come up with a better plan
• The 4 things every person needs access to for health
• 3 action items you can do today to start taking radical responsibility for a different outcome

I want you to share your thoughts too. If you listen to this episode, screenshot it and tag me over on IG @drleighasaundersnd so we can open the conversation up.

Stay well, friends!

Do you find it difficult to quiet your mind at night, or turn off your busy brain? Maybe you have restless, ruminating thoughts that repeat over and over when your head hits the pillow or when you wake up in the middle of the night.

While our tendency can be to ignore this inner voice, my guest, Dr. Sarah Vadeboncoeur ND, encourages women to listen in.

In this episode, we talk about how women too often ignore their inner voice and intuition, which becomes a huge source of stress that ultimately keeps you up at night.

Instead, Dr. Sarah has a powerful message to encourage women to reconnect with their bodies, tune into their inner voice and intuition and speak their truths to ultimately reclaim their health.

This was such an incredibly open and empowering conversation - I hope you love listening to it as much as I loved recording it and it inspires you to use your own voice, too!

You can reach Dr. Sarah on social, @drsarahvadeboncoeur, https://www.instagram.com/sarahvadeboncoeur/ or on Facebook Dr. Sarah Vadeboncoeur ND; https://www.facebook.com/DrSarahVadeboncoeurND

This episode is brought to you by Bullet Proof Your 40’s - a full day, live and interactive workshop happening on January 29th, 2022

Why Bulletproof your 40’s? 

Well… one of my best friends and incredible naturopathic doctor, Jordan Robertson, is turning 40 in January. 

To celebrate, we want to bring women together to feel empowered as they face their 40’s and beyond. 

We give you a sneak peek into the workshop with this podcast episode and break down:

• Hormones 101 - what really happens with your cycles and why they go wonky
• The truth & myths about Hormone Replacement Therapy
• Menopausal Metabolism - why weight gain happens and how to manage it
• Managing Stress & Resiliency - the secret ingredient for thriving at this life stage
• Sleep (no surprise!) - why women are 60% likely to suffer from insomnia at this point in their life and what you can do about it

Because imagine how you would feel if:

• You knew exactly what was happening in your body
• You could make peace with your hormones instead of thinking they hate you
• You could make choices based on knowledge and empowerment instead of fear
• You could feel confident advocating for yourself knowing what your options are

Your chance to register and attend is dwindling! Get your ticket at www.thesleepfix.com/bulletproof 

In this one day, you’ll have the opportunity to walk away with the knowledge it usually takes a full year for our patients to obtain and integrate. If you can’t attend live, you’ll be able to access all of the recordings for 60 days following their release.

We promise to make it fun and worth your while for a Saturday!

See you on January 29th!

Pssst if it’s most of them, you’re not alone!

So then the question is - what can you do about it? Maybe you can’t change your job, but maybe you can change the way you feel and function within it. 

So I called in my friend and colleague, Dr. Emily Bennett, ND, who is incredibly passionate about helping both employees and their workplaces treat and ideally, prevent the upstream reasons most people find themselves overwhelmed and burning out at work. 

After listening to this episode, you will learn: 

• The 3 key signs you’re burnt out (you will find them surprising!)
• How you can build your own resiliency to manage stress at work
• The one next step to take to prevent burnout from happening again in the future

Connect with Dr. Emily online at www.dremilybennett.com or on Instagram here: www.instagram.com/dremilybennett 

Resources:

Want to know if your organization is burnout-prone? Take the quiz: https://dremilybennett.com/quiz

Well Being At Work by Jim Clifton and Jim Harter

Bio

Dr. Emily Bennett, ND is a coach, consultant and creator of the Kindling Framework, a strategic approach to wellbeing & burnout prevention designed specifically for nonprofit and social service organizations.

After years of serving folks working in the nonprofit and social service sector in her one-on-one naturopathic medical practice, Emily was concerned about the number of her patients for whom leaving their job seemed the only solution to resolving the symptoms of their stress and mental health concerns. She became dedicated to helping nonprofit organizations create workplace wellness programs that work for them and keep their dedicated, mission-driven staff healthy & burnout free. 

They might seem totally unrelated, but your digestion and ability to get deep sleep are connected!

In this episode, I’m joined by my colleague, Dr. Vanessa, who focuses on digestive health. We also share a passion for helping patients understand how their sleep is a fundamental pillar of health and chatted about how sleep, stress and yes, stools (!) are all connected. 

This conversation is for you if… 

• You’re frustrated with your digestive symptoms 
• No one’s helped you understand how your gut + nervous system is connected
• You have digestive + sleep issues

Connect with Dr. Vanessa online here: www.drvanessarugeles.com and on Instagram: @dr.vanessarugeles

Dr. Vanessa is a naturopathic doctor & licensed acupuncturist based in New Jersey. Dr. Vanessa helps women with digestive challenges and hormone imbalances experience relief and freedom so they can get their joy back. She uses a combination of western and eastern practices to support her patients and uses functional foods and lifestyle modifications to help her patients make sustainable, long-lasting changes to their health.

Wondering why your mind races at night? Are you craving not just more, but better sleep, so you can have all the energy you want during the day? Wondering why you wake up at the same time every night or feel tired no matter how much sleep you get? Maybe you’re wondering if your hormones are wrecking your sleep...

If you’re trapped in the cycle of exhaustion during the day but sleeplessness and restlessness at night - you’re in the right place.

Welcome to The Word on the Sleep Podcast where we will answer ALL of these questions, share the truth on all things sleep from an entirely new perspective and so much more!

With every episode, host Dr. Leigha Saunders ND brings you behind the scenes into how and why better sleep means a better YOU. A you that is more energetic, more productive and ultimately, happier. You’ll learn the real reasons you’re not sleeping and how balancing your hormones and aligning your mindset is the ultimate solution for the deep sleep you deserve.

Dr. Leigha shares tangible tips and strategies that she used to overcome her own insomnia that now forms her signature methodology, The Sleep Fix. You’ll also hear from expert guests who share their secrets, habits, and routines to sleep deep at night so they - and you - can pursue their passion and do what sets their soul on fire during the day.

Are you in? All you have to lose is more sleep… instead, subscribe and start sleeping better tonight!

Are you tired of feeling tired?

The obvious might be that you’re not sleeping enough… but what if there’s something else going on? 

Something that’s preventing you from having optimal energy, no matter how much sleep you get?

In this episode of The Word on The Sleep, I’m going through the top 5 tests I run in my practice to help women identify and understand why they’re feeling so tired and what they can do about it.

You’ll learn:

• What tests should be at the top of your list when you want to understand why you’re so tired
• What the optimal level of your results should be - not just what’s “normal”
• How you can do 2 of these tests at home (start now!)

If you want to start figuring out your fatigue and run these tests, let’s do it!

If you’re not yet a patient but want to get started, book your complimentary call here: www.leighasaundersnd.com/call

If you’re already patient and it’s been a while - and we need to re-do that bloodwork - you can book your next appointment here: www.leighasaundersnd.com/appointment

If you are someone who struggles with anxiety - or the “busy brain” - or what I like to call “Monkey Mind” at night, this episode is for you.

I’m joined by my friend and colleague, Dr. Katie Thomson Aitken. Katie has a clinical focus in treating anxiety and is the creator of The Tranquil Minds Program and author of Create Calm - and has graciously shared a free copy of her audiobook with you!

In this episode, Katie and I have a beautiful conversation about anxiety and sleep. We went deep and talked about: 

• The 3 archetypes of anxiety and how where they come from
• Why we’re really feeling anxious
• What we actually need to do during the day to get better sleep at night
• How to quiet our busy brains to create calm and invite sleep

Katie also shares her story of sleep struggles through postpartum depression and grief after experiencing a stillbirth, and what tools and techniques she found helpful to heal through that journey.

Connect with Dr. Katie on Instagram: https://www.instagram.com/tranquilmindnaturopath And download her free audiobook, Create Calm here: 

 https://katiethomsonaitken.com/createcalm-audiobook/

Dr. Katie Thomson Aitken is Naturopathic Doctor & a Mental Wellness Advocate. She is the author of Create Calm: The Professionals Guide to Overcoming Anxiety from the Inside out, and the founder of the Tranquil Minds Anxiety Programs. Katie creates calm in her own life by singing in her church choir and spending time with her husband and daughter. 

Join us for Bulletproof Your 40's on January 29th - find out more and get your ticket here www.thesleepfix.com/bulletproof

It’s thaaaaat time of year again!

One, I want to say thank you for hanging out with me for the past 6 months on the podcast.

Two, I want you to honour you.

In this episode, I reflect back on 2021 and share my 3 B’s… 

• What I broke
• What I built
• And what my greatest breakthrough was

And, I encourage you to do the same. 

It’s so easy to check things off your to-do list, reach a goal, make an accomplishment and then keep trudging on.

But what if you took a moment to look at how far you’ve come? To honour your progress? To allow yourself to feel proud of what you’ve let go of and what you’re working on?

I hope you enjoy this episode and exercise. It was inspired by a group call I had recently with my business coach and mentor, Dr. Meghan Walker. She’ll be hopping on the episode next week and you won’t want to miss it!

From the beach,

xo Dr. Leigha

With a new year right around the corner, this episode couldn’t come at a better time. And no, I’m not going to take you through setting a new year’s resolution - I want you to think about your whole life, differently, after listening to this episode. 

I’m joined by Meghan Walker, my own business coach and mentor. Meghan is (what she likes to call) a recovering naturopathic doctor and is one of the most articulate women I know.

She now works with clinicians, including myself, to build and scale their dream practices and teaches something called the Entrepology Life System. 

Now, even if you don’t identify yourself as an entrepreneur, this episode still has so much for you! Especially if you are the kind of woman who ends up overwhelmed and unfulfilled in your day and like you’re running on empty, all over the place. 

In this episode, Meghan shared: 

• How she discovered how when people are connected to their purpose, they thrive
• How to move out of martyrdom to giving yourself permission to make time for you
• How reaching your goals starts with making a decision

I hope this episode leaves you feeling inspired to start exploring your own purpose - not your responsibilities - so you can move from unfulfilled and overwhelmed to passionate and excited, especially as we leap into a whole new year.

And of course, what does this have to do with sleep? Listen and you’ll find out!

How annoying is it when you’re cozy and warm in bed and your bladder is just bursting?! Or maybe you’re that person who has to pee 3-4 times before you fall asleep because you just can’t ignore the sensation of having to go... Whether you’re newly postpartum, menopausal or anywhere in between, many women assume it’s normal to have to visit the bathroom one, two or more times each night or that pelvic pain and discomfort are just par for the course. But what if we told you it doesn’t have to be that way? My guest on this Word on The Sleep episode is Chana Ross - Chana is a Pelvic Floor Physiotherapist who is incredibly passionate about busting the myths of what women think they have to live with and helping women reclaim their whole health (and sleep!) by addressing their pelvic health. As a mother of 4, Chana shares her experience with pelvic pain and we get real about how too often, women’s concerns are brushed aside and dismissed and how we’re working to change that. Most recently, Chana is using her expertise and experience with virtual physiotherapy care to coach and empower other manual practitioners to provide exceptional virtual care and create valuable offerings outside of 1:1 in clinic care to support their clients and fulfil on their missions to change the world! Want to know more? Follow Chana on her channels @chanarosspt; https://www.instagram.com/chanarosspt/  

@vitalphysiotherapyandwellness; https://www.instagram.com/vitalphysiotherapyandwellness/ www.vitalphysiotherapy.com; http://www.vitalphysiotherapy.com

Did you know that your blood sugar control is intricately connected to your energy during the day AND your sleep quality at night? 

AND that your blood sugar control is largely dependent on how you’re managing your stress? 

In this episode of The Word on The Sleep, I’m joined by my friend and colleague, Dr. Jayelle Haavaldsen.

We break down how what you eat, when you eat and how your blood sugar regulation is impacting the bigger picture of your health.

The best part of the conversation? We don’t make it complicated. 

Eat well and sleep well, friends!

Dr. Jayelle Haavaldsen is a naturopathic doctor who practices in Edmonton AB. She is particularly passionate helping stressed and burnt out women feel healthy, happy and vibrant. She strongly believes in empowering patients with sustainable long term health solutions that address physical, mental and emotional health. 

Episode Resources: 

• Instagram @dr.jayelle.nd  [https://www.instagram.com/dr.jayelle.nd/]
• Website: [www.drjayellend.com]
• Burnout Book: The Secret to Unlocking the Stress Cycle by Amelia Nagoski and Emily Nagoski

It’s that time of year again! Immune support is needed.

Whether you want general immune support or you’re someone who is living with an autoimmune condition, are wondering if you have one or have been searching for answers for your fatigue - only to be told over and over again that everything is “normal”, or that you’ll just have to “watch and wait” to see what happens with your slightly abnormal lab results, this episode is for you.

In this episode of The Word On The Sleep, I’m joined by my friend, colleague and go-to naturopathic doctor, Alison Danby.

Alison shares her own story of how chronic stress led to her diagnosis of Hashimoto’s thyroiditis (the most common, underlying condition in women who have low thyroid function) and how prioritizing and fixing her sleep allowed her to recover and now manage her hypothyroidism.

Alison also shared some important insights: 

• Differentiating autoimmune-related fatigue from other causes
• The tests you can advocate for if you have or are wondering if you have an autoimmune condition
• How you can get started in your autoimmune healing journey
• Her #1 sleep tip for couples that has allowed her to get deeper sleep

If you loved this episode, be sure to also connect with Alison on her own Podcast, Autoimmune Simplified here

Episode Resources:

Websites: www.AlisonDanby.com

Podcast -  AutoImmune Simplified

Instagram: @dr.alisondanby https://www.instagram.com/dr.alisondanby

Facebook: https://www.facebook.com/Dr.AlisonDanby.ND

Bio:

Dr. Alison Danby is a Naturopathic Doctor and Functional Medicine Practitioner who has a focus on autoimmune conditions. She is the founder of The Autoimmune Institute, The Autoimmune Integrative Clinic and owner of The Root of Health, Integrative Health Clinic. Dr. Danby's mission is to change the paradigm of how we medically treat autoimmune. She works with clients to find out why their body is behaving this way. Why is the immune system overreacting and we piece their health puzzle together. In order to calm the immune system, we need to identify why it’s over-stimulated, what is triggering it. When we can remove the triggers, we allow the body to start the healing process. Without this step, it can be a lifelong challenge of chasing symptoms with medication.

Isn’t it ironic that we can work ourselves into exhaustion that causes us to struggle to sleep? But that’s exactly what can happen in burnout - and something we need to talk more about!

In this episode, I’m joined by one of my closest friends and incredible colleague, Dr. Michelle Peris. Dr. Michelle is on a mission to disrupt the healthcare model by creating connections and using community medicine. She is the creator of The Wild Collective, a transformational women’s health care program that as a facilitator, has also changed my life.

If you’re someone who finds the idea of taking a break or slowing down daunting or downright scary, you’ll want to listen up.

If you’re someone who is on the edge of burnout or who is already there - or who doesn’t want to go back - we get real in this conversation.

Michelle dishes all the details on her own experience with burnout shares her past sleep struggles and gives us a full breakdown of her amazing (but quirky!) sleep routine.

This conversation is one you will want to listen to right until the very end and I sincerely hope this episode leaves you feeling inspired and empowered in your healthcare journey. With that, I bring you, Dr. Michelle Peris…

Do you feel empowered in your healthcare journey after listening to this conversation? Start your journey to health advocacy with your free guide to 7 Essential Blood Tests for Thriving Health found here,  https://learn.the-wild-collective.com/essential-tests-1. 

Connect with Dr. Michelle Peris on her IG @drmichelleperis https://www.instagram.com/drmichelleperis/ or through her website www.michelleperis.com; http://www.michelleperis.com

But that’s exactly what can happen in burnout - and something we need to talk more about!

In this episode, I’m joined by one of my closest friends and incredible colleague, Dr. Michelle Peris. Dr. Michelle is on a mission to disrupt the healthcare model by creating connections and using community medicine. She is the creator of The Wild Collective, a transformational women’s health care program that as a facilitator, has also changed my life.

If you’re someone who finds the idea of taking a break or slowing down daunting or downright scary, you’ll want to listen up.

If you’re someone who is on the edge of burnout or who is already there - or who doesn’t want to go back - we get real in this conversation.

Michelle dishes all the details on her own experience with burnout shares her past sleep struggles and gives us a full breakdown of her amazing (but quirky!) sleep routine.

This conversation is one you will want to listen to right until the very end and I sincerely hope this episode leaves you feeling inspired and empowered in your healthcare journey. With that, I bring you, Dr. Michelle Peris…

Do you feel empowered in your healthcare journey after listening to this conversation? Start your journey to health-advocacy with your free guide to 7 Essential Blood Tests for Thriving Health found here,  https://learn.the-wild-collective.com/essential-tests-1. 

Connect with Dr. Michelle Peris on her IG @drmichelleperis https://www.instagram.com/drmichelleperis/ or through her website www.michelleperis.com; http://www.michelleperis.com

In a world that’s been turned upside down, we know it’s tough to find time for you.

We know that you can feel like everyone’s needs have to come before your own, but we want you to move from feeling guilty, overwhelmed and anxious, to feeling calm, joyful, and empowered.

This “we” is Dr. Ally Power, naturopathic doctor & guest on this episode on the Word on The Sleep and I. As moms, wives, doctors, entrepreneurs and community builders - we work with women and moms all the time who find themselves at the bottom of their to-do list.

So we want to change the narrative.

In this episode, we invite you to remember your worth. To identify what you need. To find small, but meaningful and effective ways of taking care of you and your health - especially if you’re feeling tired and burnt out. 

Dr. Ally shares what lab tests you might want to run with your healthcare practitioner and how you can support your body + mind, even if you’re not getting the sleep you want because of those mid-night wake ups (no matter how old those kids are).

Mama, remember to put you first.

Resources:

• Follow Dr. Ally on Instagram: @drallypower 
• Connect with her and clinic: www.virtualhealthcollective.ca, www.drallypower.com
• Join the waitlist for her 5-week course called: Putting Mama first, here
• Book Callout Play Fair by Eve Rodsky

Maybe you haven’t thought about it that way… but if you are someone who is: 

• A people pleaser
• A yes person
• A perfectionist 
• Go-go-go (at the cost of your sleep, perhaps?!)

Yet, you often find yourself feeling overwhelmed, anxious, and maybe even burnt out, you might have something called high-functioning anxiety (even if you don’t think you’re the anxious type!).

The good news is that there is a way we can interrupt the cycle. 

In this episode, I’m joined by my colleague Dr. Ellen Wong, ND, who has had personal experience with high functioning anxiety and now works with women who want to feel calm and collected. 

We cover: 

• What high functioning anxiety actually is and how it differs/shows up differently than regular anxiety
• The different types of high functioning anxiety - find out what kind you might have
• How you can effectively manage high functioning anxiety and all the body systems it effects

Because we both believe when women are equipped with healthy bodies and happy minds, they have the inner peace, confidence, and courage to create more joy in their lives and in the lives of those around them.

Connect with Dr. Ellen online here https://drellenwong.com and on Instagram here: https://www.instagram.com/thejoyavenue

Want to know how much is High Functioning Anxiety affecting your life? Take the quiz! www.drellenwong.com/quiz

Bio

After years of living with high-functioning anxiety, Ellen eventually reached a tipping point after two hospitalizations related to burnout. Although she appeared like she "had it all together", she struggled internally with never-ending negative self-talk, difficulty saying no to others, perfectionism, and imposter syndrome. Determined to find a solution to high-functioning anxiety, Ellen combined her clinical expertise, and love for women's psychology and even traveled to the happiest countries on earth to learn about happiness. 

As a Naturopathic Doctor and Happiness Ambassador, Ellen works with professional and entrepreneurial women who feel like they’ve lost their “zest” in life and helps transform their overwhelm, stress and anxiousness into calm, mental peace, and happiness. Ellen firmly believes that women are powerful forces of positive impact. When we equip women with healthy bodies and happy minds, they will have the confidence and courage to create joy in every aspect of their life. And when one woman creates more joy in her life, she causes a ripple effect that creates more joy in the world.

Resources: 

Think Like a Monk - Jay Shetty

While our tendency can be to ignore this inner voice, my guest, Dr. Sarah Vadeboncoeur ND, encourages women to listen in.

In this episode, we talk about how women too often ignore their inner voice and intuition, which becomes a huge source of stress that ultimately keeps you up at night.

Instead, Dr. Sarah has a powerful message to encourage women to reconnect with their bodies, tune into their inner voice and intuition and speak their truths to ultimately reclaim their health.

This was such an incredibly open and empowering conversation - I hope you love listening to it as much as I loved recording it and it inspires you to use your own voice, too!

You can reach Dr. Sarah on social, @drsarahvadeboncoeur, https://www.instagram.com/sarahvadeboncoeur/ or on Facebook Dr. Sarah Vadeboncoeur ND; https://www.facebook.com/DrSarahVadeboncoeurND

My guest on this episode of The Word on The Sleep is Melissa Biscardi. Melissa is a registered nurse and osteopathic manual practitioner who struggled with sleep through shift work and student life.

She resorted to taking Benadryl to help her sleep and this had unintended consequences on her cognitive health. 

In this episode, Melissa shares her story of recovery and we talk about: 

• Why and how you can be better supported in your quest for better sleep
• How sleep, concussions, cognitive function and dementia are connected
• The risks of using sleep aids (over the counter or prescription) long-term

Melissa has such a unique story and perspective to share - I hope you learn a lot in this episode and share it with someone else - person or practitioner - who could learn something too. 

With that, I bring you, Melissa!

Follow Melissa on Instagram:
@the.rehab.lab

www.rehablab.ca

What do you get when you put a pharmacist and a naturopathic doctor together? 

I might be biased, but I think a pretty incredible conversation and the beginnings of meaningful, impactful change for women’s health and healthcare.

My guest on this episode is Pharmacist Miranda Tawfik - she is the owner of two state-of-the-art compounding pharmacies here in Ontario that serve the whole province.

In this conversation, Miranda shares her experience and expertise on: 

• The truths and myths of prescription sleep aids - you’ll be particularly surprised at how long patients should be on them compared to how long they sometimes stay on them
• How hormone replacement therapy, particularly progesterone, plays a role in helping women address sleep concerns
• Why and how working with your pharmacist can change your whole healthcare experience

I work closely with Miranda and her team in my practice and am excited to let you in on our conversation.

If after listening to this episode, you want to connect about managing your current treatment plan and health goals, I invite you to book an appointment so we can do just that. (Linked up in show notes, along with how you can connect directly with Miranda and her team)

If you are yet to become a patient, book a discovery call here - www.leighasaundersnd.com/call

If you are already a patient, you can book your next appointment online here. - www.leighasaundersnd.com/appointment

Miranda Tawfik is a pharmacist & deeply committed patient advocate and owner of Origins Compounding Pharmacies, the outpatient pharmacies at the Oakville Trafalgar Memorial Hospital and Milton District Hospital. 

The pharmacies boast state-of-the-art compounding labs to serve the communities and hospitals to focus on compounding medications that are not commercially available. They focus all of their efforts on bridging gaps in health care delivery for patients in their communities. 

Connect with Miranda and her team at OriginsPharmacy.ca

Stress is likely not a stranger to you; it can have a HUGE impact on your sleep and for many people is the cause of their insomnia.

You’re stressed and you can’t sleep.

You can’t sleep and you get stressed.

Sound familiar? 

In this episode of The Word On The Sleep, I break down:

• The top signs and symptoms that your cortisol is out of whack and causing your sleep issues
• Why cortisol levels become dysfunctional and out of balance
• My Top 3 Tips for controlling cortisol to get better sleep

If this episode describes you, how stress is impacting your sleep and how cortisol might be the cause of your insomnia, let’s fix that! 

Learn how to Control Your Cortisol in my signature program, The Sleep Fix. Learn how to lower your cortisol to fall asleep faster and stay asleep all night here: www.thesleepfix.com 

In the meantime, connect with me, Dr. Leigha, over on Instagram here: www.instagram.com/drleighasaundersnd.com

In this episode on The Word on The Sleep, I am calling out our tendency as women to ask for permission.

“I don’t do that.” you might be thinking.

Wellllll, in this episode, I’m asking you to be radically honest with yourself and radically responsible for your own decisions.

What does this have to do with sleep? Everything.

Give it a listen and you might be surprised at how you didn’t even know you were doing this...

If you often find yourself looking to others for validation, approval or permission - or stopping yourself from doing something because you’re worried about what others might think, do, or say, this is for you.

This is also for every woman who has ever said “I’m going to talk to my husband/partner.” when it comes to making decisions about their health.

I share more about my story and give you some key points to think on. It’s a #truthbomb episode and I hope you love it (and psssst if you don’t, I’m ok with that!).

Sleep well, friends!

Want to keep connected between episodes? Come hang out with me on Instagram @drleighasaundersnd www.instagram.com/drleighasaundersnd

Hormones, hormones, hormones. 

Regardless of where you are in your hormone journey - whatever age or life stage you are in - this episode is for you!

I’m joined by my friend and colleague, Dr. Keila Roesner who, like me, LOVES talking hormones. 

In this episode, we: 

• Break down a lot of hormone myths you’ve probably heard
• Share what we wish you knew about your hormones and cycle 10-20 years before you typically know it
• And how to reframe your relationship with hormones when you think they hate you

Dr. Keila is hosting a free MC on April 7th and you can join that for free here: 

[https://www.roesnerwellnesssolutions.com/registration1647371480293]

Bio: 

Dr. Keila LOVES talking hormones (PMS? Hot flashes driving you crazy? What about your libido?), funny digestive noises and how to sleep like a champ.

She believes in being self-sufficient, growing my own food, playing music, and spending time outside so that we can learn how to do just about anything.

As a health geek, descended from a line of Cherokee medicine women, her passion is working with women on a mission to improve their energy, hormones and life so they can set the world on fire.

Resources Mentioned: 

The Period Repair Manual - Lara Briden

Dr. Keila’s Masterclass - [https://www.roesnerwellnesssolutions.com/registration1647371480293]

What if you reframed your trouble sleeping as something positive?

Say whaaaaat?!

My guest on this episode is Adele Tevlin, my very own mindset coach and biz mentor.

Adele is known for her ability to bust limiting beliefs that keep people stuck and experiencing limited success in their health, relationships, careers and finances. She is a master at reframing our experiences into opportunity.

Adele can see people’s blind-spots and all that gets in the way of their ability to accomplish their goals. She's a pattern interrupter and behavioral expert and can help shift any undesired behaviors over time to create sustainable change.

How does she do this? Well…

If you are someone who has:

• Been “on and off” of any plan or protocol 
• Been spinning your wheels, feeling like you’re trying “everything” to get where you’re wanting to go in any aspect of your life
• Paused or given up on a goal because “something” gets in your way,

then listen to this episode to learn more.

Adele and I had a beautiful conversation and I shared about my experience in working with Adele over the past year as well.

If I could make this episode mandatory to listen to, I would. So, enjoy!

Follow Adele on Instagram @adele_tevlin

Find out more about the next C.E.O Blueprint Masterclass, happening October 20 here.

Adele Tevlin is the CEO and Founder of C.E.O Blueprint, a Transformational Leadership Development Company.

Over the past 20 years Adele has specialized in helping business leaders in North America create and produce massive elevations in their leadership and performance. Not only does her work apply to the business environment, it allows her clients to incorporate her methodology into their personal lives and relationships. "How you do one thing is how you do everything."

She is a behavioral expert and pattern interrupter that uses a combination of Cognitive Behavioural Therapy (CBT), neuroscience and psychology to ensure clients achieve the transformation and breakthroughs they are committed to making in their lives.

Superpower: Adele can see people’s blind-spots and all that gets in the way of their ability to accomplish their goals. She's a pattern interrupter and behavioral expert and can help shift any undesired behaviors over time to create sustainable change.

🔹

Adele is also a lifelong learner and is now enrolled in her dream program at Harvard University in the Masters of Psychology program. That is after already attaining a B.Sc in Neuropsychology, a certificate in Cognitive Behavioral Therapy and a Diploma in Applied Holistic Nutrition.