In this episode of The Calm Collective, Ashlee and Colleen have a real and relatable conversation about stress—what triggers it, how it shows up, and the tools we lean on when life feels like a lot.
We normalize the reality that stress is ongoing—it’s not about eliminating it, but learning how to recognize it sooner and support ourselves through it with more intention and compassion.
We each share our go-to tools and practices—from breathwork and movement to journaling and mindset shifts—and offer simple ways you can start using these strategies in your own life.
What You’ll Learn:
- Common causes of stress
- Breathwork as a nervous system reset
- Journaling to process and release emotional clutter
- Movement as medicine
- Why awareness is your most powerful tool
- How to support yourself before you hit burnout
This episode is your reminder that it’s okay to feel overwhelmed—but you don’t have to stay there. You have tools. You have support. And you can move through it with more ease.
Resources Mentioned:
Shadow Work Journal: https://amzn.to/4mjUbex
Let That Shit go: https://amzn.to/450pRON
Let’s face the chaos together—with curiosity, breath, and a few powerful tools in our back pocket.
In this solo episode of The Calm Collective, Ashlee dives into what it really means to become the main character of your own life—instead of drifting through your days like a Non-Player Character (NPC).
She explores why so many of us end up feeling like background characters in our own story, from conditioning and expectations to patterns of numbing and disconnection. Ashlee shares practical, compassionate ways to start stepping back into your power and living with intention.
What You’ll Learn:
- Why and how we slip into NPC mode
- The power of intention-setting and reflection to reclaim your story
- How to recognize when you’re numbing out—and what to do instead
- The importance of putting yourself on your calendar
- How to create your “joy list” to reconnect with what lights you up
This episode is your invitation to wake up from autopilot and start living your life with purpose, presence, and joy—because you are the only one who can play your role.
Connect with us: Ashlee & Colleen
Take some time for you with this grounding breathwork audio: Download here
Feeling exhausted but wired? Crashing every afternoon? Getting hangry when you're hungry? Your symptoms aren't character flaws - they're your body's way of telling you something important about your cortisol and blood sugar balance.
In this solo episode, Colleen is breaking down the hidden connection between what you eat and how you feel.
You'll discover why that 3 PM energy crash happens, what's really going on when you feel anxious out of nowhere, and how to use nutrition to stabilize your energy and mood naturally.
What you will learn:
✨ The cortisol-blood sugar connection - Why these two systems are intimately linked and how they affect every aspect of how you feel
✨ The real reason you're tired but wired - How blood sugar imbalances trigger stress hormones that leave you exhausted yet unable to relax
✨ Why skipping meals backfires - How under-eating or irregular eating creates chronic cortisol elevation
✨ The mood-food connection - Why you feel anxious, overwhelmed, or irritable when hungry (it's not just being "hangry")
✨ Foods that stabilize vs. sabotage - Specific nutrition strategies to keep your blood sugar and cortisol in their happy place
✨ How to build the perfect plate - The exact macronutrient balance that supports stable energy and calm mood all day long
Key Takeaways:Your afternoon energy crashes aren't normal - they're blood sugar crashes triggering cortisol spikes
Feeling anxious when hungry is a physiological stress response, not a personal weakness
Every meal should include protein, healthy fats, and complex carbs for optimal hormonal balance
Consistent meal timing is just as important as what you eat
When you support stable blood sugar, you're supporting your entire nervous system
This episode is perfect for you if you're tired of feeling like you're at the mercy of your energy levels and mood swings. It's time to work WITH your body's natural systems instead of against them.
Resources Mentioned:
Protein Powder: Equip Prime Protein - my go-to for easy, clean protein to stabilize blood sugar: https://www.equipfoods.com/COLLEEN15Ready for More? Join Colleen's Fatigue to Flourish group coaching program for the complete system to transform yourenergy and calm your nervous system: https://fatiguetoflourish.my.canva.site/fatigue-to-flourish
In this episode of The Calm Collective, Ashlee and Colleen sit down for an honest conversation about consistency especially during summer when routines often shift.
We explore why staying consistent with your habits is soimportant for maintaining momentum in your health and wellness journey. We chat about ditching excuses, letting go of the all-or-nothing mindset, and share our own non-negotiables that help us stay grounded and feeling good, no matter what the season brings.
You’ll also hear us discuss:
☀️ Why perfection isn’t required for progress
☀️ How boundaries help you create capacity (and maintain consistency)
☀️ The importance of knowing what actually supports you
☀️ Why taking a break from healthy habits can set you back
☀️ Simple ways to keep your routines flexible yet strong this summer
This episode is your reminder that consistency isn’t about rigidity—it’s about choosing what feels good and supportive for you, over and over again.
In this solo episode of The Calm Collective, Ashlee dives deeper into the practice of breathwork—what it really is, why it works, and how to use it in a safe, grounded, and empowering way.
Ashlee shares her personal perspective on the importance of trauma-informed breathwork and why safety and intentionality must come before intensity. She unpacks how your breath directly influences your nervous system, your emotions, and your overall health—and how to build a supportive relationship with breathwork that aligns with your unique needs and life.
Whether you’re brand new to breathwork or deepening your practice, this episode will help you understand its transformative potential—not just in healing moments, but as a daily anchor to return to yourself.
What You’ll Learn:
Resources Mentioned:
Grab my free 8 minute audio to start your breathwork practice today (Download here)
In this solo episode, Colleen opens up about her personal journey with hormonal imbalance, including being diagnosed with endometriosis at age 14 and told she’d likely never be able to have kids. She shares how that difficult diagnosis led her down a path of learning how to support her body naturally—through nutrition, lifestyle, and foundational healing.
Colleen unpacks the common myths around hormone health and explains why hormones are responders, not the root cause. If you’ve been chasing symptoms and still not feeling better, this episode offers the clarity you’ve been craving.
💡You'll Learn:
Simple, sustainable nutrition and lifestyle changes that actually work
Whether you're struggling with painful cycles, feeling exhausted around your period, or just want to feel more in control of your health—this episode will give you the insight, encouragement, and practical tools to feel more energized and at ease in your body.
👉 Ready for deeper support? Join the Fatigue toFlourish group coaching program to get to the root, restore your energy, and experience better cycles—all in a powerful, supportive community.
DM Colleen the word “Flourish” or click the link: https://fatiguetoflourish.my.canva.site/
In our very first guest expert episode, we’re joined by Rachel Robertson, Founder of Return to Form—a passionate movement specialist and wellness guide—for a powerful conversation about redefining how we relate to movement, stress, and rest.
Rachel shares her wisdom on the importance of recovery, how stress impacts the body’s ability to heal, and why building a more intuitive relationship with movement is essential for long-term wellness. Together, we explore what it means to listen to your body, rest without guilt, and stay consistent with movement in a way that feels good—not forced.
We also dive into the willingness to change, how it is often met first with resistance but creates opportunities to feel so good on the other side.
What You’ll Learn:
The connection between movement, recovery, and your nervous system
How to build trust with your body through intuitive movement
Why rest is not a reward—but a requirement
Ways to incorporate mindful movement into your daily life with consistency
How to soften into change, let go of "shoulds," and lead with self-trust
Follow Rachel here: Return to form
Check out Rachel's Online Mat Class Here
In this humorous & heartfelt episode of The Calm Collective, we get real about the messy, beautiful truth of motherhood—especially the moments that don’t go as planned.
We explore how hustle culture and nervous system dysregulation contribute to those “mom fail” moments, and why they’re not signs of failure, but powerful invitations to slow down, reflect, and realign.
Through honest conversation, we share personal parenting mishaps, what they taught us, and how we’re learning to hold grace and growth side-by-side.
You'll also hear tips for managing the invisible mentalload, balancing responsibilities, and setting yourself up for more ease and less overwhelm—without needing to be perfect.
What You’ll Learn:
- Why “mom fails” often stem from doing too much, too fast- The weight of the mental load—and how to manage it with more intention- How to find a more sustainable balance in parenting responsibilities- Ways to regulate your nervous system in the thick of motherhood
- Planning ahead with compassion (and flexibility!) for more grounded days- How to move from guilt to grace—and turn mishaps into meaningful growth
In this solo episode of The Calm Collective, Ashleetakes you deeper into the dynamics of drama and how it drains your energy, disrupts your nervous system, and keeps you stuck in survival mode.
She unpacks the emotional toll of staying in the DramaTriangle (Victim, Rescuer, Persecutor) and how these patterns often show up unconsciously in everyday life. Ashlee then shares simple but powerful nervous system regulation tools to help you reclaim calm in the moment—and introducesthe Empowerment Dynamic as a healthier path forward.
Through personal insight and practical guidance, Ashleeshows how personal growth work helps you move through drama faster, respond instead of react, and stay grounded in your own power.
What You’ll Learn:
- The energetic cost of staying stuck in drama
- Tools to regulate your nervous system when triggered
- How the Empowerment Dynamic helps you shift from reactivity to conscious choice
- The role of personal growth in building emotional resilience - How to create space between stimulus and response so you can lead with intention
In this solo episode of The Calm Collective, Colleenshares her personal journey with boundaries—what she’s learned, what she’s unlearned, and how redefining her limits transformed her health, energy, and relationships.
The episode explores why boundaries aren’t walls but bridges to self-respect, clarity, and peace.
Colleen unpacks the most common myths around boundaries (like "boundaries are selfish" or "they’ll push people away") and offers practical, compassionate steps for settingand maintaining them.
You’ll also hear how prioritization, delegation, and anhonest look at your energy leaks can help you create more space for what truly matters—without the guilt.
What You’ll Learn:
Why boundaries are essential for your well-being—not a luxury or a last resort
Common myths that keep women from setting healthy boundaries
Practical steps to set and hold boundaries with more confidence
The connection between delegation, prioritization, and honoring your limits
How embracing change and self-care go hand-in-hand with boundary work
An invitation to conduct an Energy Leak Audit to get honest about what’s draining you
Resources Mentioned:
In this episode of The Calm Collective, we explore a powerful framework that can completely shift the way you relate to stress, conflict, and healing: the Drama Triangle and the Empowerment Dynamic.
We break down what the Drama Triangle is, the three roles people unconsciously step into—Victim, Rescuer, and Persecutor—and how these patterns keep you stuck in stress, anxiety, and disempowerment. Then, we guide you into the alternative: the Empowerment Dynamic, where you become the Creator, Coach, or Challenger in your life.
This episode is packed with insights, real-life reflections, and practices to help you notice when you're in the triangle—and how to consciously shift into a more empowered, healing space.
What You’ll Learn:
🔺 What the Drama Triangle is and how each role (Victim, Rescuer, Persecutor) shows up
🔺 How living in the Drama Triangle keeps you in stress and survival mode
🔺 The Empowerment Dynamic and how to shift into Creator, Coach, and Challenger roles
🔺 Why awareness is the key to transformation—and how to build it
🔺 Practices to help you stay out of drama and rooted in personal power
Resources Mentioned:
Download Journal prompts to dig deeper: Access Here
Have questions? Connect with us on Instagram: Ashlee & Colleen
In this empowering episode of The Calm Collective, we’re exploring the deep connection between your mindset and your ability to heal. So often, true healing is blocked—not by your effort or intentions—but by old, unconscious patterns rooted in stress, fear, and perfectionism. Together, we peel back the layers of conditioning and share personal stories and practical tools to help you break free.
What You’ll Learn:
How cultural, family, and personal conditioning create hidden resistance to healing
The Stress-Healing Loop: why chronic stress keeps women stuck in exhaustion and how overgiving, perfectionism, and control patterns fuel it
Why mindset work alone isn’t enough if the nervous system is still stuck in survival mode
The power of awareness: spotting self-sabotage, perfectionism, and fear-based habits
Personal stories of when we realized we were stuck—and the mindset shifts that changed everything
Actionable Challenge:
This week, we invite you to identify one limiting belief or fear-based pattern and shift it. Awareness creates choice—and small shifts lead to powerful transformations.
Follow us on Instagram: https://www.instagram.com/ashlee.livingstone/
https://www.instagram.com/colleen_mindfullynourished/
In this solo episode of The Calm Collective, Ashlee shares how deep healing begins when we reconnect with the wisdom of our own bodies.
She explores the powerful role the mind-body connection plays in our health, how chronic stress traps us in survival mode, and how breathwork becomes a bridge to healing, balance, and lasting transformation.
Ashlee also offers practical ways to integrate breathwork into your daily life—making it a simple, accessible tool to support your nervous system, shift your mindset, and deepen your healing journey.
What You’ll Learn:
🌿 How the mind-body connection impacts your ability to heal
🌿 Why breath is one of the most powerful (and overlooked) healing tools
🌿 The shift from living in survival mode to living in a healing state
🌿 Simple ways to weave breathwork into your daily routine
Resources Mentioned:
Access your free breathwork audio here
Connect with Ashlee on Instagram: @ashlee.livingstone
In this solo episode of The Calm Collective, Colleen takes you on a deep dive into the powerful link between mindset and healing. She unpacks how your thoughts, beliefs, and patterns can either support or sabotage your health journey—and why true transformation starts from within.
Colleen shares the difference between a fixed and a growth mindset, why consistency (not perfection) is essential for lasting change, and how small daily shifts in awareness and intention can create profound healing over time.
You'll walk away with simple, practical strategies to start rewiring your mindset and supporting your body’s natural ability to heal.
What You’ll Learn:
Connect with Colleen on Instagram to learn more: https://www.instagram.com/colleen_mindfullynourished/
In this eye-opening episode of The Calm Collective, we’re diving into one of the most essential (and misunderstood) pillars of wellness: sleep.
From late-night wake-ups to trouble falling asleep, we’re debunking common myths and offering real, actionable tools to help you get the deep, restorative rest your body and mind crave.
We explore the surprising connection between blood sugar and sleep, how much sleep you actually need, and simple shifts—from food choices to bedtime routines—that can make a big impact. Plus, we talk about the emotional resistance many of us have to slowing down and how to gently work through it.
What You’ll Learn:💤 Common myths around waking in the night or struggling to fall asleep
💤 The ideal number of sleep hours (and why it matters)
💤 How blood sugar fluctuations may be sabotaging your rest
💤 Nourishing foods that naturally support healthy sleep
💤 The benefits of quality sleep you might not know about
💤 How to build a calming bedtime routine that sticks
💤 Why we resist rest—and how to shift that pattern
Resources + Tools:Check the show notes for sleep-supportive tools, bedtime routine guides, and our favorite sleep-promoting foods and supplements.
Follow us on Instagram: @colleen_mindfullynourished and @ashlee.livingstone
Whether you’re a light sleeper, a night owl, or just craving more energy—this episode is your invitation to reclaim rest and finally wake up feeling refreshed.
In this episode of The Calm Collective, Colleen opens up about her personal journey from burnout and chronic exhaustion to reclaiming her health and vitality. We explore the pivotal moment that shifted her perspective, the difference between dieting and sustainable lifestyle changes, and how she learned to trust her body again. Colleen’s story is a powerful reminder that true wellness isn’t about quick fixes—it’s about honoring your body’s wisdom and making choices that nourish your mind, body, and spirit.
What You’ll Learn:
✨ Colleen’s struggles with chronic fatigue and health challenges
✨ Her turning point and journey toward lasting change
✨ Why sustainable lifestyle shifts are more effective than diets
✨ How nutrition can empower women to reclaim their energy
✨ Practical tips and trusted resources to support your own wellness journey
Resources Mentioned:
Colleen is a Functional Nutritional Therapy Practitioner,Licensed Clinical Social Worker, and co-host of The Calm Collective podcast.
With a no-nonsense yet deeply supportive approach, she helps burnt-out, anxious moms in their 30s and 40s regain their energy, calm, and clarity. Through functional lab testing, whole-food nutrition, and nervous system support,
Colleen empowers women to break free from exhaustion and thrive. When she's not diving into all things wellness, you’ll find her soaking up nature on walks or at the beach, spending time with friends/family, or reading (usually more than one book at once)
Reclaim your energy guide link - https://mindfully-nourished.myflodesk.com/reclaimenergy
Join us as we uncover how small, consistent changes can lead to profound transformation!
In this episode of The Calm Collective, we turn the spotlight on Ashlee as she shares her transformative journey into personal growth and breathwork. Ashlee opens up about how her own challenges with stress, overwhelm, and balancing a busy life led her to explore breathwork as a powerful tool for healing and empowerment. She breaks down the science behind breathwork, how it helps regulate the nervous system, and why building a supportive community is essential for lasting change.
What You’ll Learn:
✨ Ashlee’s path to personal growth and discovery
✨ How breathwork transformed her relationship with stress and overwhelm
✨ The science behind breathwork and its incredible benefits
✨ Practical ways to balance health and wellness amidst a busy life
✨ Why community and support are key to long-term well-being
Resources Mentioned:
Get ready to be inspired as Ashlee shares how small, intentional shifts can create lasting transformation!
About Ashlee:
Ashlee Livingstone is a transformation coach and breathwork facilitator who empowers high-achieving women, busy moms, and entrepreneurs to release stress, create clarity, and build habits that support their well-being.
As a mom to an only boy, a wife, and a devoted dog mom, Ashlee understands firsthand the challenges of balancing a full life while staying connected to yourself. Through her work, she helps women overcome limiting beliefs, prioritize their emotional health, and build lives filled with confidence, calm, and freedom.
Welcome - we are so glad you landed here. This is episode number 1 of The Calm Collective - a wellness podcast for women.
In this kick off episode we share who we are (hi we are Colleen and Ashlee), why we started this podcast and what you can expect.
It's short and sweet but a great way to connect and get to know us and the podcast!
For more information about Colleen follow her here:https://www.instagram.com/colleen_mindfullynourished/
For more information about Ashlee follow her here: https://www.instagram.com/ashlee.livingstone/