Chronic Health Solutions | Chronic Illness, Symptoms, Stress Management, Sleep Hygiene, Fatigue, Brain Fog, Inflammation

180. This Is The Coffee Timing Mistake That's Fueling Fatigue + Brain Fog

Hey friend, 
Why am I still so tired—even after 8 hours of sleep?Is my afternoon coffee affecting my rest more than I realize?Could one small rhythm shift help my body actually recover?
In this episode, I’m sharing how caffeine—especially in the afternoon—might be disrupting your sleep, even if you don’t feel wired. I’ll explain the half-life of caffeine, how it interferes with deep sleep, and why moms with chronic symptoms are often more sensitive to it. You’ll also learn how caffeine interacts with stress, hormones, and your body’s natural rhythms. I’ll walk you through a gentle reset you can try, plus some calming Power 9 swaps that can restore energy without overstimulation.Resources and Links Mentioned: 1:1 Chronic Health Coaching HERE
156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast
149. Why You’re Feeling So Drained — And the Free Fix That Boosts Energy & Mood
139. Having Trouble Sticking To Your Healthy Habits? How To Create Habits That Last 
Connect With Me: Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

179. Why You’re Tired All the Time: The Caffeine Habit Hurting Your Sleep Hygiene

Hey friend, 
Are you relying on caffeine just to make it through the day?Do you ever feel more tired, anxious, or wired after your coffee?Could your go-to energy boost actually be blocking your healing?
In this episode, I’m breaking down the hidden connection between caffeine and your chronic symptoms—like fatigue, inflammation, and stress. If you feel dependent on coffee to survive the day, you’re not alone. But there’s a gentler, more supportive way to feel better. I’ll walk you through what caffeine does to your nervous system, how it impacts recovery, and why your body may be more sensitive than you realize. We’ll also talk about small shifts that support your healing—without requiring you to “give up” your favorite drink overnight.
Resources and Links Mentioned: 1:1 Chronic Health Coaching HERE171: Brain Fog and Fatigue? Why Vitamin D Might Be The Cause (Even If Your Levels Are "Normal") 
169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower Connect With Me: Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

178. 5-Minute Holiday Connection Routines for Moms in a Chronic Illness Flare-Up

Hey friend, 
Feeling exhausted by holiday expectations and “perfect” family traditions?
Struggling to connect with your kids or spouse without adding stress?
Wondering how to create meaningful holiday moments without burning out? 
In this episode, I’m sharing Cozy-Connection Moments—tiny, intentional ways to bring warmth and calm to your home during the holiday season. These moments are designed for moms with chronic symptoms who want to connect with their family without triggering exhaustion or the holiday “crash” cycle. You’ll hear practical ideas for connecting with your kids and spouse, along with a gentle mindset shift that makes these anchors feel doable, restorative, and joyful.
Learn more about Chronic Health Coaching HERE

177. Holiday Evening Wind-Down Anchors to Reduce Stress and Improve Sleep

Hey friend,
Evening chaos taking over your home while your brain refuses to slow down?
Are you feeling burned out, exhausted, or fatigued after a full day, struggling to settle yourself and your kids before bedtime?
Wondering how to reclaim your evenings without adding more stress, even while managing chronic illness, adrenal fatigue, or chronic exhaustion?
In this episode, I share low-effort Evening Wind-Down Anchors that help moms with chronic symptoms, fatigue, and brain fog symptoms feel calm, restored, and connected to their families. You’ll learn simple, actionable ways to support your nervous system, reduce stress, and create meaningful moments during the holiday season—without Pinterest-worthy routines or extra pressure.
These anchors are perfect for busy moms navigating chronic illness, exhaustion, fatigue, nervous system overload, and sleep disruption, giving you practical strategies to feel better, calm your home, and enjoy your evenings.
 Resources and Links Mentioned:
Coaching for personalized support: ashleybraden.com/coaching
166. Can’t Lose Weight No Matter What You Try? Why Sleep Might Be to Blame
160. Struggling with Poor Sleep and Chronic Symptoms? This May Be Why  
146. Stress Relief for Busy Moms: Simple Strategies to Stop Multitasking and Start Focusing
 
Connect With Me: Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0dNext Steps:Get more personalized support with one-on-one coaching at ashleybraden.com/coaching 
Join our free Facebook group for support, tips, and community.
 

176. 5 Sensory Anchors to Regulate Your Nervous System and Support Chronic Illness During Holiday Chaos

Hey friend,
Feeling pressure to make the holiday season “perfect” even though you’re exhausted, struggling with chronic illness, or battling chronic fatigue?
Wondering how to actually feel comforted without adding more tasks to your plate while managing fatigue, brain fog symptoms, or nervous system overload?
Struggling with inflammation and diet, sleep disruption, sleep hygiene issues, or nervous system dysregulation as the holidays approach?
In this episode, I’m sharing low-effort sensory anchors that help moms with chronic health conditions feel comforted, calm, and supported during the holiday season. You’ll learn simple, low-tox ways to engage your senses, reduce stress, support your nervous system, and boost natural energy without doing “all the things.” This episode is perfect for moms managing fatigue, brain fog, adrenal fatigue, and autoimmune symptoms who want to still create meaningful moments with their family.
Part 3: Resources and Links Mentioned
Work with me for personalized coaching: ashleybraden.com/coaching 169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower 167. Can't Focus or Think Clearly? 5 Quick Reset Routines for Brain Fog and Fatigue 164. 4 Quick Stress Relief Tips To Reset Your Nervous System and Feel Better  Connect With Me: Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0dNext Steps:Get more personalized support with one-on-one coaching at ashleybraden.com/coaching

175. Healing from Chronic Illness? Try This Habit for Hormone + Adrenal Support

Hey friend,
Are you still feeling tired all the time even while eating “healthy”?
Could skipping breakfast be keeping your thyroid and adrenals in survival mode, fueling adrenal fatigue or chronic exhaustion?
Wondering how a simple morning habit can boost natural energy, reduce stress, and support nervous system regulation?
This episode explains why breakfast is essential for thyroid and adrenal health, how meal timing affects insulin, fat burning, and energy levels, and small, actionable steps to stabilize energy, improve hormone balance, and support your nervous system. 
Resources / Links Mentioned:
Personalized Coaching: ashleybraden.com/coaching 174. Struggling with Low Energy and Weight Gain? Why Blood Sugar Balance Might Be the Missing Piece 
154. Why Hardcore Fasting Doesn’t Work for Moms With Chronic Symptoms158. 5 Natural Energy Hacks for Exhausted Moms Who Are Tired of Running on Caffeine
171. Brain Fog and Fatigue? Why Vitamin D Might Be The Cause (Even If Your Levels Are “Normal”)
Connect With Me: Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0dNext Steps:Get more personalized support with one-on-one coaching at ashleybraden.com/coaching 
Try a protein-rich breakfast within an hour of waking.
Notice how your energy and focus change over a few days.
Join our free Facebook group for support, tips, and community.

174. Struggling with Low Energy and Weight Gain? Why Blood Sugar Balance Might Be the Missing Piece

Hey friend, 
Ever do everything “right” — eat healthy, exercise, rest — and still feel exhausted?
Wonder why the scale won’t budge no matter how hard you try?
Feel like your body just isn’t cooperating no matter how much you plan or prep?In this episode, I’m sharing why low energy and stubborn weight are often rooted in blood sugar imbalance — and three gentle, realistic steps you can take to start restoring balance. You’ll learn how small, simple shifts with meals, movement, and stress management can help your body feel safe, supported, and energized. This episode is for any mom who’s tired of feeling stuck in her body and ready to finally get her energy back.
Part 3: Resources and Links Mentioned
Chronic Health Coaching
169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower 
156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast
166. Can’t Lose Weight No Matter What You Try? Why Sleep Might Be to Blame 
Connect With Me: 
Contact: → hello@ashleybraden.comFacebook Group: → Join our free Facebook groupFacebook: → https://facebook.com/chronichealthmomsInstagram: → https://instagram.com/chronichealthmomsYouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d
 
Next Steps:
Choose one of the three ideas covered in this podcast episode to focus on this week: choose blood sugar balancing meals, move after eating, or manage stress intentionally.
Join a supportive community of moms looking for gentle, realistic ways to regain energy and support healthy weight at the free Facebook group: Chronic Health Moms
Get more personalized support with Chronic Health Coaching at https://ashleybraden.com/coaching

173. Still Exhausted With “Normal” Thyroid Labs? Here’s What’s Could Be Missing

Hey friend, 
Have you ever been told your thyroid is “fine” even though you still feel awful?
Could fatigue, brain fog, or weight struggles be linked to labs that aren’t showing the whole picture?
What if “normal” isn’t really optimal?
In this episode, I’m wrapping up my 3-part series on the shifts that helped me finally feel better. Today’s focus is the thyroid — and why being told “your labs are normal” isn’t always the full story.
I’ll share my own journey of years of dismissal, what happened when I finally got a full thyroid panel, and the difference between normal and optimal ranges. You’ll learn which labs to ask for, why Free T3 and antibodies matter, and how to advocate for yourself when you’re not being heard.
If you’re still exhausted and struggling with brain fog despite being told everything is fine, this episode will help you take the next step.
Resources and Links Mentioned:
1:1 CHRONIC HEALTH COACHING FREE Facebook Community 
170. Why Your Chronic Symptoms Flare Up Every Fall (And How to Feel Better)
169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower
165. Why Complaining Feels Good—But Wires You for Emotional Burnout
Connecting with Me:
Contact me: hello@ashleybraden.com
Join our free community: Chronic Health Moms
Facebook: facebook.com/chronichealthmoms
Instagram: @chronichealthmoms
YouTube: Chronic Health Solutions

172. Struggling With Poor Sleep and Anxiety? Why Progesterone Might Be the Key

Hey friend, 
Do you feel wired but exhausted, like your body won’t calm down?
Have you been told your hormones are “fine,” but you still don’t feel right?
What if there’s a simple test that could reveal why you can’t rest?
In this episode, I’m continuing my 3-part series on the shifts that finally helped me feel like myself again. Today’s focus is progesterone — the hormone often called “nature’s Valium.”
I’ll share how low progesterone left me reactive, restless, and sleepless, and what changed when I finally got it tested the right way. We’ll talk about why timing matters for hormone testing, what a full panel should include, and how to look at the balance between estrogen and progesterone.We discuss how daily rhythms like rest, stress management, and nourishing food support hormone balance. But when those rhythms aren’t enough, it may be time to dig deeper with labs. I want to give you the full picture of what helped me heal, so you can feel calmer and more rested too. 
 
Resources and Links Mentioned:
Chronic Health Coaching: HEREFree Facebook Community: Chronic Health Moms
160. Struggling with Poor Sleep and Chronic Symptoms? This May Be Why
156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast
 
145. The Real Reason You’re So Stressed (Hint: It’s Not Just the Kids)
 
Connect with Me
Email: hello@ashleybraden.com
Facebook: facebook.com/chronichealthmoms
Instagram: @chronichealthmoms
YouTube: YouTube
 

171. Brain Fog and Fatigue? Why Vitamin D Might Be The Cause (Even If Your Levels Are “Normal”)

Hey friend, 
Do you drag through the day no matter how much rest or coffee you get?
Could your “normal” labs actually be too low for you to feel well?
What if the missing piece of your energy puzzle is as simple as vitamin D?
In this episode, I’m kicking off a 3-part series on the shifts that helped me finally feel calm, energized, and clear again. Today, we’re focusing on vitamin D.
I’ll share why addressing chronic exhaustion and fatigue isn’t just about feeling tired, and how small, daily micro habits can make a big difference. Even if you’ve been told your levels are “normal,” you might still feel anything but normal. If you’ve been struggling with brain fog, sleep hygiene, or inflammation, this episode will give you insights to start feeling better and boost energy naturally.
Resources and Links Mentioned:
Chronic Health Coaching: HEREFree Facebook Community: Chronic Health Moms156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast
149. Why You’re Feeling So Drained — And the Free Fix That Boosts Energy & Mood
139. Having Trouble Sticking To Your Healthy Habits? How To Create Habits That Last
 
Connect with Me
Email: hello@ashleybraden.com
Facebook: facebook.com/chronichealthmoms
Instagram: @chronichealthmoms
YouTube: YouTube