Ep 41 - How Self-Compassion and Simple Rituals Can Transform Family Chaos in Perimenopause

Ep 41 - How Self-Compassion and Simple Rituals Can Transform Family Chaos in Perimenopause

In this episode, Dr. Ella shares her personal journey and professional insights into perimenopause, focusing on mental health, hormonal shifts, sleep strategies, and family relationship care. Whether you're experiencing perimenopause or supporting someone who is, this conversation offers practical tools and compassion-driven approaches. Key Topics: * The rapid decline of resilience and coping buffers during perimenopause * Common emotional challenges: irritability, quick stress responses, guilt, and shame * Impact of hormonal fluctuations on relationships and family dynamics * Repair strategies: repairing ruptures with children through honest communication and emotional literacy * Practical tips for improving sleep hygiene amidst hormonal changes, emphasizing circadian rhythm, blood sugar balance, and screen time * The role of minerals like magnesium, zinc, and calcium in supporting mood and physical health * How to approach medical care: advocating for yourself, recognising red and green flags in practitioners * The influence of neurodivergent brains on perimenopausal symptoms and the importance of personalised treatment * Self-compassion practices and their biological benefits for stress reduction and emotional regulation Timestamps:  00:00 - The sudden loss of resilience during perimenopause 00:34 - Introducing Dr. Ella and her background in hormonal health 01:11 - How hormonal and psychological factors intertwine in women’s health 03:43 - Emotional and relational challenges during perimenopause 04:53 - Effects on parenting and family stress responses 06:02 - Hormonal impacts on relationships and common issues 07:45 - Strategies for navigating family dynamics with compassion 09:25 - Repairing ruptures with children through honest, age-appropriate communication 10:44 - The science behind self-compassion and stress reduction 11:52 - Practical self-compassion exercises and routines 13:30 - Personal growth and mindfulness during stressful times, like COVID 16:07 - How hormonal fluctuations affect sleep and practical sleep hygiene tips 20:25 - Blood sugar balance and circadian rhythm as sleep supports 24:24 - Minerals’ impact on mood, stress, and physical health during perimenopause 28:08 - Personalised mineral testing and supplementation approaches 31:10 - Advocating for better women's healthcare and navigating the medical system 34:20 - Recognising and trusting current research on menopause treatments 37:40 - Neurodiversity and how neurochemical changes worsen symptoms in some women 39:09 - Supporting emotional regulation over long perimenopause journeys Resources & Links: Instagram [https://www.instagram.com/drella.psychologist/] - Dr  Ella Instagram -Ale Wiecek  [https://www.instagram.com/alewiecek] Website - Dr Ella [https://www.perimenopausebalance.com/] Mineral Testing - Dr Ella [https://www.perimenopausebalance.com/mineral-balancing-sales-page] Breath In F**k This S**t Out Book [https://mybook.to/biftsbo]- Ale Free Daily Intention Challenge  [https://www.biftsbo.com/free-30-day-daily-intention-challenge] Disclaimer: For tailored supplement plans or mineral testing, consult a qualified practitioner.

Ep 40 - Why Ignoring Your Cycle Could Sabotage Your Success and Well-Being

Are you struggling with persistent exhaustion despite resting? Do cycles of pushing and crashing feel endless? In this episode, Ale Wiecek, founder and author explores how our work systems often ignore female biology, leading to burnout and stress. Discover practical frameworks rooted in neuroscience and somatics to realign your work and life with your natural rhythms. Key Topics Covered: * How traditional work systems are built around male hormonal cycles and why this is problematic for women * The impact of hormonal fluctuations across menstrual, follicular, ovulatory, and luteal phases * The concept of somatic awareness and how it can prevent burnout by listening to your body's signals * Synchronizing your workload with your energy cycles for optimal productivity * Nutrition, rest, light, and movement as performance levers to support your nervous system * Creating workplace culture that normalizes menstrual and hormonal health * The definition of flow as variability and self-awareness, not perfection * Introducing the "From Burnout to Flow" program — an 8-week container to build systemic support for female biology in work * Timestamps: * 00:00 - Why persistent tiredness despite rest is a designed work phenomenon * 00:35 - The misconception of burnout and its real biological root * 01:10 - The economic and organizational costs of burnout in women * 02:17 - How work designed for male biology causes stress in women * 02:42 - The hormonal differences and fatigue in female bodies * 03:08 - Burnout as a misalignment between biology and work * 03:40 - Personal journey through perimenopause, ADHD, and burnout * 05:14 - The "from burnout to flow" framework — a new way of working * 06:57 - What is somatic awareness and how it prevents burnout * 08:16 - Synchronizing workload with natural energy rhythms * 09:36 - Planning activities around hormonal phases * 11:28 - Nourishment strategies: food, light, rest, boundaries * 12:23 - Building workplace culture supporting hormonal health * 14:21 - Redefining flow: variability, self-awareness, and self-compassion * 15:27 - The cost of ignoring biology and continuous burnout * 16:11 - Introducing the "From Burnout to Flow" program details * Resources & Links: * Breath In F**k This S**t Breath Out [https://riverside.com/#] (book by Ale Wiecek) here [https://mybook.to/biftsbo] * From Burnout to Flow Program [https://riverside.com/#] - enrolment link here [https://www.biftsbo.com/cycle-syncing-cohort-enrolment]. You can use CODE ‘PODCAST100’ TO GET 100 EUROS OFF. Enrolment closes Sat 14th Feb 11:59 CET Connect with Ale Wiecek: * LinkedIn [https://linkedin.com/in/alewiecek] * Instagram [https://instagram.com/alewiecek]

Ep 39 - Aligning Work With Women's Biological Rhythms

The conversation explores the impact of hormonal health on women's work performance and the need for workplace adaptation. It emphasizes the importance of aligning work with women's biological rhythms and provides practical strategies for achieving this alignment. Takeaways * Hormonal health significantly impacts women's work performance * Adapting work environments to women's hormonal health is crucial for productivity and well-being Chapters * 00:00 The Need for Alignment * 05:29 Understanding Hormonal Influence * 10:55 Practical Strategies for Workplace Adaptation You can join the From Burnout to Balance Masterclass on the 4th or 5th February here [https://www.biftsbo.com/from-burnout-to-balance-masterclass] There are two live sessions (to fit global time zones), and the session is not recorded, because presence matters for this work. You can choose the session that works for you The Masterclass is tailored for sustainable work for women, looking at energy, hormones, and nervous system instead of productivity hacks. To download the energy/emotions tracker I promised in the episode, you can do so here [https://ale-wiecek.kit.com/episode39] If you enjoy this episode, let us know. It helps me keep going!

Ep 38 - How to Transform Your 2026 Resolutions with Cycle Syncing

In this episode, Ale Wiecek, founder of BIFTSBO discusses the importance of aligning New Year resolutions with one's biological cycles to achieve sustainable success in 2026.  She emphasises the need to match goals with hormonal cycles and introduces the concept of cycle syncing as a strategic tool for planning. Ale also shares practical tools and rituals to help listeners plan effectively according to their body's natural rhythms. You can join the FREE 30-Day Daily Intention Challenge [https://www.biftsbo.com/free-30-day-daily-intention-challenge], built to help you set yourself up for success in 2026 the cycle-synced way. It’s 5–10 minutes a day, and it’s designed for real life: work, kids, deadlines, hormones, perimenopause… all of it. Every day you’ll do: * 2 minutes to regulate your nervous system * 1 minute to check in with your energy * 2 minutes to set one intention * 1 tiny action that matches your capacity And you’ll choose your track: * Under 35 / predictable cycle: phase-based planning for momentum * 35+ / perimenopause / irregular cycles: energy-based planning for stability, with zero guilt * It’s free, it’s simple, and it’s the easiest way to stop overriding your body this year. Go to https://www.biftsbo.com/free-30-day-daily-intention-challenge [https://www.biftsbo.com/free-30-day-daily-intention-challenge] or find the sign up page under our resources section here [https://www.biftsbo.com/free-30-day-daily-intention-challenge] CHAPTERS * 00:00:47 Introduction to Cycle Syncing * 00:04:31 Aligning Goals with Biology * 00:05:36 The Anti-Resolution Reset * 00:09:10 Using Your Body in Planning * 00:19:01 Hormone-Aligned 2026 Mapping * 00:25:12 Consistency and Discipline * 00:27:24 Bare Minimum Plan Ritual * 00:28:39 Cycle Syncing Weekly Planning * 00:42:03 Conclusion and Invitation ---------------------------------------- Resources & links: * Download Free Emotions Tracker and Cycle Planner here [https://ale-wiecek.kit.com/episode38] * Sign up to Free 30-Day Daily Intention Challenge (Cycle-Synced + Nervous-System-Led) [https://www.biftsbo.com/free-30-day-daily-intention-challenge] * Website: www.biftsbo.com [http://www.biftsbo.com] * Buy Book Breath In F**k This S**t Breath Out here [https://mybook.to/biftsbo]

Ep 37 - Navigating the World Through Design: A Conversation with Kevin Finn

In this conversation, Ale and Kevin Finn, Designer, Author, Brand Expert and TEDx Speaker, explore the profound impact of design on personal and professional growth. They discuss the evolution of design thinking, the importance of ethical business practices, and the necessity of living in alignment with one's values. Kevin shares insights on navigating the entrepreneurial landscape, emphasizing the balance between passion and practical business acumen. The dialogue highlights the significance of curiosity, integrity, and the power of giving oneself permission to explore new avenues. As they wrap up, Kevin shares his future projects and the importance of using current jobs as motivation for pursuing passions. Takeaways ● Design is a deliberate process aimed at achieving outcomes. ● Design thinking can transform personal and professional lives. ● Life-centred design shifts focus from human-centred to ecosystem thinking. ● Ethical considerations are crucial in business decision-making. ● Clarity and focus are essential for startups and entrepreneurs. ● Integrity plays a vital role in aligning business practices with values. ● Curiosity drives growth and exploration in uncertain territories. ● Living in alignment means balancing personal values with professional responsibilities. ● Generosity and humility foster a culture of sharing knowledge. ● The world has changed, and so must our approaches to business and design. Follow Kevin Finn https://thesumof.com.au/ [https://thesumof.com.au/] http://linkedin.com/in/kevin-finn [http://linkedin.com/in/kevin-finn] www.designerd.global [http://www.designerd.global]