Dr. Erin Ley ND

Dr. Erin Ley ND A naturopath and Menopause Practitioner - helping you navigate perimenopause and menopause with expertise, compassion, and support.

06/18/2026

Comfortable with the messy đŸ«Ÿ

Not because I have it all figured out. Because I stopped waiting until I did.

The health goal that’s sitting on the back burner? The habit you keep meaning to start? The thing you’ll do once conditions are better?

I’ve been there. I have genuinely stalled on starting a workout routine because I didn’t have the right hair tie yet đŸ«Ł

The research on perfectionism is pretty clear: it’s not high standards that hold people back. It’s fear. Fear of doing it wrong, looking silly, not being ready enough.

And that fear is expensive. It keeps people out of the gym, away from the grocery store, far from the doctor.

You don’t need to start clean. You just need to start.

👇 What’s the thing you’ve been putting off?

06/17/2026

Welcome to Couch Chats.

A monthly live conversation where two naturopathic doctors talk about women’s health the same way we’d talk about it on the couch with our friends.

No wellness fear-mongering.
No lectures.
No perfect morning routines.

Just evidence-based conversations about the stuff women are actually dealing with.

Think sleepover energy meets medical research.

Our first Couch Chat is happening July 10 and we’re kicking things off with a conversation about s*x, vaginal health, lubricants, moisturizers, toys, and all the things nobody taught us.

Bring your questions.
Bring your snacks.

We’ll see you on the couch.

xo Ashley & Erin đŸ‘Żâ€â™€ïž

DM or comment CHATS and we’ll hook you up 🩄

06/12/2026

The floor is free. The data is wild.

This is called the Sitting-Rising Test, it costs nothing, and the research behind it is cool.

It was developed to measure musculoskeletal fitness- things like lower body strength, flexibility, coordination, and balance- all in one simple move. And when researchers followed thousands of adults over more than a decade, the people who scored lowest had dramatically higher rates of all-cause and cardiovascular mortality compared to those who scored highest.

Not a little higher. We’re talking death rates of 42% in the lowest scorers versus under 4% in the highest group.

Here’s how it works ✅
You score yourself out of 10: 5 points for sitting down, 5 points for getting back up. Every time you use a hand, knee, or forearm for support, you lose a point. Lose half a point for wobbling.

The goal is to do it with zero support. Clean down, clean up.

Try it and drop your score below!👇

And if your score wasn’t what you hoped- that’s actually really useful information. It’s not about being an athlete. It’s about the kind of functional strength and mobility that supports you for the long haul, and the good news is it’s trainable.

06/04/2026

Hot take: the most “illegal” thing I do is ask women questions nobody else bothered to ask them 😅

Folks who come to see me aren’t broken. They’re just chronically under-fueled and nobody connected the dots between what they’re eating and why they feel like garbage by 2 PM.

💬 Comment or DM me TIRED and I’ll send you my free Daily Energy Blueprint calculator.

It’ll show you your protein and fiber targets and how to front-load them before 3 PM for steadier energy, better focus, and fewer 3 PM crashes. No tracking apps. No perfection. Just practical numbers that actually make sense for your life.

05/15/2026

There’s a lot of well-meaning advice circulating about PMS. Some of it is harmless. Some of it might actually be making things worse. Here’s what I don’t recommend đŸ™…â€â™€ïž

1. Going gluten-free and dairy-free “for hormones”
Unless you have a diagnosed allergy or intolerance, cutting these out may actually work against you. Dairy is a meaningful source of calcium, and gluten-containing foods contribute fibre — both of which have legitimate roles in PMS symptom management. Restriction without a reason isn’t a protocol.

2. Avoiding intense exercise in your PMS window
If you feel well enough to move, please move. The evidence doesn’t support changing your exercise habits based on cycle phase. And for some people, reducing activity in the premenstrual window may actually worsen mood and physical symptoms. Your body isn’t more fragile before your period.

3. An “estrogen detox”
PMS is not estrogen dominance. Liver detox herbs, DIM supplements, and juice cleanses are not treating the underlying physiology of PMS or PMDD. If this framing has been sold to you, I’m sorry — it’s not well-supported.

4. Topical progesterone in the premenstrual window
The idea that PMS is caused by progesterone deficiency has been around for decades. The evidence doesn’t hold it up. Topical progesterone in the luteal phase is not a validated treatment for PMS or PMDD, and it’s still being recommended more than it should be.

5. Avoiding the pill because “it’s not natural”
This one’s for my integrative community specifically. Dismissing the pill because the wellness world has decided hormonal contraception is the villain does a disservice to people who might genuinely benefit.
The goal is always the best option for that person — not ideological consistency.

What works for your PMS should be based on your history, your symptoms, and actual evidence — not a one-size-fits-all protocol you found on the internet

If you’re not sure where to start, that’s what I’m here for! Send me a DM and I’ll help point you in the right direction! 🩄

05/14/2026

Full disclosure: I haven’t done a workout in over two monthsđŸ™‹â€â™€ïž

Not because I don’t know better. I literally know ALL of it — the data on resistance training, cardiovascular health, sleep, mood, PMS, ADHD. I know it. And I still couldn’t make myself do it.

Task initiation felt impossible. The bar felt too high. And ironically, knowing exactly what I should be doing made it harder, not easier.

So I finally asked myself a different question.

Not “what should I be doing?” but “what do I actually WANT to do?”

And my honest answer? I wanted to sweat. I wanted loud music I actually like. I wanted someone to tell me what to do and maybe make me laugh. I wanted it to feel fun, not like homework.

So I got on my Peloton. I pre-selected 15 classes with music I love so I’m not relying on motivation to go hunting for a class at 6am. Decision fatigue: eliminated. I just get on and ride.

Is it the resistance training I “should” be doing? No. Is it 150 minutes of higher-intensity exercise a week that’s doing great things for my dopamine, my sleep, and my mood? Yes.

Sometimes the best exercise prescription is the one you’ll actually do.

If you’re stuck in the “I know what I should do but can’t make myself do it” loop — you’re not broken. Behavior change is hard for everyone, including the people who teach it.

Start with want, not should. The should can come later đŸ’Ș

02/09/2026

No, I will not be giving up my morning coffee because some influencer discovered cortisol last week 💃

My adrenal glands and I are on excellent terms, thank you.

02/04/2026

When the brain chemicals said “we’re taking our lunch break” and left you on read đŸ˜”â€đŸ’«

fun fact: in the luteal phase (aka PMS week), estrogen drops which means less serotonin AND dopamine able to do their thing. Your brain literally has fewer feel-good chemicals to work with. So that task you could do easily last week? Now it feels like pushing a boulder uphill in quicksand.

Executive function? She’s on vacation. Working memory? Never heard of her. The ability to start literally anything? Left the chat.

So if you’re staring at your to-do list like it’s written in ancient hieroglyphics, you’re not broken or lazy - you may be noticing the impact of menstrual cycle changes on your brain.

Survival tips: lower the bar, do 10% of the thing, be aggressively kind to yourself, remember this will pass in like 3-7 days, track your cycle, AND SEEK SUPPORT if the PMS window is affecting your quality of life 💕

Address

4380 South Service Road
Burlington, ON
L7L5Y6

Telephone

+19056315353

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