What if the fatigue, mood swings, and unexpected weight gain you’re experiencing aren’t random at all? What if they’re messages your body has been sending for years that you didn’t yet have the tools to interpret? AND imagine if you were equipped with those tools how they could make puberty, fertility, perimenopause and beyond much less of a struggle?
In this episode of Small Daily Habits, I sit down with Ashley Rocha, Founder & CEO of Ladywell, to talk about the habits that help women understand and support their hormones at every age, so perimenopause (and beyond) feels less like a cliff and more like a path you’re prepared to walk.
Ashley’s Story: From PMDD to “I finally understand my body”
Ashley shares that from her very first periods she struggled with intense mood swings, painful cramps, and depression to the point of taking “like 20 Advil a day.” For nearly two decades, she was told it was “just PMS.” Standard options like birth control or SSRIs didn’t resolve the root cause for her.
Everything shifted in her mid-30s while navigating fertility challenges. Working with a naturopath, Ashley began cycle tracking, learning the role of hormones as the body’s tiny messengers, and using targeted supplements and herbs. Over time, she says she eliminated her PMDD symptoms and ultimately had two sons. Through that experience Ladywell was born.
Why Early Hormone Education Matters
Many of us haven’t been taught how to read our bodies’ signals let alone slow down enough to actually do something about it. As Ashley notes, women’s health has historically been under-researched, and even well-meaning providers can miss the full picture. That’s why self-education and simple daily habits are so powerful. Not just for us but for the next generation of women who are watching us.
If you have a daughter (or simply your younger self in mind), modeling cycle awareness, basic fertility literacy, and hormone friendly routines can make a profound difference later on in her life.
Perimenopause: Reverse Puberty (and why it sneaks up on us)
Perimenopause can start earlier than many expect, sometimes as early late 30s, and can last years before your final period. It rarely arrives overnight. Symptoms build slowly: sleep changes, brain fog, mood shifts, irregular cycles, weight changes. Many women at this stage are juggling careers, caregiving, and life transitions. So, it becomes easy to brush it off as stress or miss the patterns until you’re in the thick of it.
The reassuring news? Small daily habits with the progress over perfection mindset help.
The Habits Ashley Recommends at Any Age
1) Track Your Cycle (Start here)
Cycle tracking was Ashley’s entry point to understanding her mood, energy, and symptoms in context. Whether you use an app or a paper log, noting period length/flow, ovulation signs, sleep, energy, skin, cravings, and mood can reveal patterns. Those patterns can then guide smarter choices about your schedule, training, and self-care.
Try this week: Track three things daily: sleep quality, energy (1–10), and mood. After one cycle, notice what happens right before, during, and after your cycle.
2) Nourish for Hormone Stability
Ashley emphasizes eating clean, balancing blood sugar, and getting enough protein a shift that was pivotal in her own journey as well as my own.
- Protein at every meal to steady energy, keep you full, and manage mood
- Leafy greens and cruciferous veggies to support natural estrogen metabolism
- Be mindful with sugar and caffeine, which can worsen acne, cramps, and mood swings in some
- Stay hydrated and include fiber for regularity and gut support
Try this week: Build your plate “protein first,” then add produce, a complex carb, and healthy fat. Note how you feel two hours later.
3) Support Your Gut (Your “estrobolome” is listening)
Ashley highlights that your gut health influences how your body handles excess estrogen. If digestion is off, estrogen can recirculate instead of being cleared, which may contribute to symptoms.
- Aim for fiber-rich and fermented foods, and consider probiotics if appropriate
- Notice how your gut responds to highly processed foods and alcohol. These are common triggers for many women
Try this week: Add one gut-friendly food to your plate each day (e.g., kefir, yogurt, kimchi, sauerkraut, beans, berries, or oats) and keep tabs on your digestion, bloating, and energy.
4) Guard Your Sleep
Sleep quality becomes more influential with age. While teens can bounce back, midlife bodies are less forgiving.
- Create a wind-down routine (dim lights, stretch, read)
- Keep consistent bedtimes/wake-ups to set circadian rhythm
- Limit late-night exposure to blue light (screens) and caffeine after noon if you’re sensitive
Try this week: A 10-minute nightly wind-down ritual. Track your mood and focus the next day.
5) Smart Supplementation
We are all different, but Ashley suggests starting with common gaps many women have and herbs that are widely used for hormone support:
- Magnesium
- B-complex
- Chasteberry (vitex) for mood, cramps, and cycle regularity
- Adaptogens to support stress resilience
Ladywell’s Daily Hormone Balance blends adaptogens, vitamins, herbs, and amino acids designed for foundational support, especially for women in their earlier years or anyone wanting a proactive base. (Always check with your healthcare provider before starting anything new.)
Try this week: If cleared by your provider, experiment with one add-in (e.g., magnesium at night) and observe sleep, cramps, and mood over one cycle.
Perimenopausal Women: You’re Not Late, you’re Learning
Perimenopause isn’t a personal failure; it’s a physiological transition. If you’re feeling behind, you’re in excellent company as most women our age were never taught this. Start where you are:
- Track your cycle, even if it’s irregular
- Prioritize protein and fiber
- Reduce alcohol, caffeine and ultra-processed snacks
- Move most days (strength work matters)
- Protect your sleep
- Consider targeted supplements if appropriate
Tiny, consistent choices compound. You don’t need a complete life overhaul, just one steady shift at a time.
Quick-Start Checklist (Pick One This Week)
- Log your cycle + 3 daily markers (sleep, mood, energy)
- Add 20–30g protein to breakfast
- Add one leafy green or cruciferous veggie per day
- 10-minute wind-down before bed
- Swap one ultra-processed snack for a whole-food option
- Trial a provider-approved supplement (e.g., magnesium)
Share your progress with #smalldailyhabits #getladywell. We love cheering you on!
Connect with Ashley and Ladywell (+ a listener perk)
Explore stage-specific support for PMS, fertility, pregnancy, and perimenopause at getladywell.com and follow @getladywell for education and resources. Ashley arranged a 20% off code for our community: smalldailyhabits20 at checkout.
If you are new to my blog and podcast, I’ve been on hiatus for the summer and last week was my first week back. If you missed it you can listen here and read the show notes here.
Wishing you much love, health, and happiness,
Christine
