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PODCAST

Grown Up Girl Talk

Dr. Leigha Saunders ND

Grown Up Girl Talk is a bold, honest, and unfiltered podcast for women who are done playing small. Hosted by Dr. Leigha Saunders—a naturopathic doctor, women"s health advocate, and Menopause Society Certified Practitioner—this show dives deep into the conversations midlife women need to be having. Whether you"re navigating burnout, hormones, motherhood, career pivots, or just ready to stop settling, this is your space. Each episode blends raw truth-telling, expert insights, and empowering stories

health & fitness medicine

All Episodes

30:11

24: My 3 B’s of 2021 - what are yours?

Grown Up Girl Talk ·

2021/12/21

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

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49:51

23: From Busy Brain to Tranquil Mind: Addressing...

Grown Up Girl Talk ·

2021/12/14

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

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46:40

22: A lighter conversation - The real impact blue...

Grown Up Girl Talk ·

2021/12/07

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

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38:50

21: Step Out of Your Comfort Zone and Into Your Best...

Grown Up Girl Talk ·

2021/11/30

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

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44:08

20: Sweet Dreams: Why Caring About Your Blood Sugar...

Grown Up Girl Talk ·

2021/11/23

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

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40:58

19: Your bladder shouldn’t keep you up at night - the...

Grown Up Girl Talk ·

2021/11/16

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

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45:26

18: Beating Burnout like a Badass with Soul Spark...

Grown Up Girl Talk ·

2021/11/09

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

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54:28

17: Menopause & Sleep - What’s really happening and...

Grown Up Girl Talk ·

2021/11/02

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

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39:30

16: Sleep Support for Optimal Fertility - How sleep,...

Grown Up Girl Talk ·

2021/10/26

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

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35:31

15: Hormones: What’s a girl to do? The connection...

Grown Up Girl Talk ·

2021/10/19

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

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58:46

14: Is your period pain keeping you up at night?...

Grown Up Girl Talk ·

2021/10/12

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

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29:21

13: The Hormone Sleep Connection

Grown Up Girl Talk ·

2021/10/05

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

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48:20

12: Why you really wake up in the night and are only...

Grown Up Girl Talk ·

2021/09/28

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

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45:49

11: Sleep & Autoimmunity - The Link for Restoring...

Grown Up Girl Talk ·

2021/09/21

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,

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28:18

10: How my morning routine changed everything,...

Grown Up Girl Talk ·

2021/09/14

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

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24:41

9: Stop Stopping Yourself: On a mission to give you...

Grown Up Girl Talk ·

2021/09/07

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

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47:43

8: Listening To Your Inner Voice & Speaking Your...

Grown Up Girl Talk ·

2021/08/31

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

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42:29

7: Mind Your Sleep - Shifting Your Mindset for Better...

Grown Up Girl Talk ·

2021/08/24

The way you think about sleep matters. 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

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18:03

6: The Myth of the Perfect Sleeper: Tips to Recover...

Grown Up Girl Talk ·

2021/08/17

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

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44:33

5: How herbal medicine can help calm anxiety +...

Grown Up Girl Talk ·

2021/08/10

My guest on this episode is Kate Collins, co-owner of Foggy River Farm in Uxbridge, ON. Kate lived a past life in the corporate world of marketing and traded that in for 23 acres of farmland to grow medicinal herbs. The theme of this conversation was choice. You can choose sleep! Kate shares how it’s not just the herbs, but all the other things you’re doing from the time you wake up in the morning to the time you go to bed that can either help or hinder your ability to sleep. We talk about sleep in

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