In this short solo episode, I share what my plan is for the next 2 months and how you can fix your sleep in the meantime!   If you're someone who falls asleep fine but wakes up in the night and struggles to get back to sleep, take the Break Up With The Wake Up Quiz here (https://leighasaundersnd.com/quiz).    Ready to fix your broken sleep now? I share all my secrets at www.thesleepfix.com

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

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

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 fromWhy we’re really feeling anxiousWhat we actually need to do during the day to get better sleep at nightHow 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.

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 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 lifePaused 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 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 menopauseHow hormone changes in this life stage impact your sleepHow to advocate for a full and complete workup in menopauseWhy 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 RosesConnect with Dr.Kara on Facebook and Instagram @drkarandWebsite: 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.

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 issuesWhy cortisol levels become dysfunctional and out of balanceMy 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

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

The most common sleep complaint I hear my patients describe is that middle of the night wake up in which their mind starts racing.  If this happens to you too, how many of those nights do you spend thinking about your work stress? 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 workThe 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.

Honest question - do you try and tackle your overwhelm by doing MORE? Maybe you haven’t thought about it that way… but if you are someone who is:  A people pleaserA yes personA 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 anxietyThe different types of high functioning anxiety - find out what kind you might haveHow 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

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 connectedYou 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.

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 tiredWhat 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

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

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

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 heardShare what we wish you knew about your hormones and cycle 10-20 years before you typically know itAnd 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]

In this solo episode, I share what I’ve learned from wearing my Oura Ring over the past year. The Oura Ring is one of the more sophisticated sleep trackers on the market - and it’s just that - a ring you wear all day and night to track your sleep, but also other markers of your nervous system and health metrics.  In this episode I share:  How sleep is more than just “sleep” - learn how much of each stage you need to feel rested and refreshedHow the Oura ring measures how your body is dealing with stress and how that impacts your sleep and daily functioningHow 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.

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 themHow hormone replacement therapy, particularly progesterone, plays a role in helping women address sleep concernsWhy 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

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

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

Is pain keeping you up at night? 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