The Holistic Life with Jess Martinez, CHN | For Women in Their 30s & 40s Who Want To Balance Their Hormones, Live Holisticall

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 I used to think the feeling of hearing people laugh and gather at a distance, without being in it, was just a quirky thing about me. Turns out there's a real explanation, and it opened up a bigger question I've been sitting with: how much of my introversion, sensitivity, and people-pleasing is actually me, and how much did I learn in order to belong? I'm walking through the nervous system science, my own story, and what I now understand about personality versus programming. If this is a question you've asked yourself, as well, then I invite you to listen along. Enjoy! Jess Need more support? Apply for a Free 20-Minute Hormone Audit Session. What happens in a Hormone Audit Session? A Hormone Audit is not a coaching session. Rather, it is a free laser focused session where I take a careful look at the patterns in your life that may be influencing your current hormone status the most. You'll walk away understanding what factors may be affecting you, and what would likely need to be stabilized first in order to achieve hormonal balance and good health. This is application only, so if this is resonating with you, shoot me an email at: hello@holisticallybyjess.com with the phrase: "Hormone Audit" in the subject line. Then, tell me a little bit about your health challenges and why you would like support from me. I will review your email and get back to you to let you know if it's a good fit and schedule a time to meet. ✨️ Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 I'm back! 🤍 I wanted to ease back into this with something a little more honest and a little less scripted. This episode is intentionally different. I wanted it to feel like we're catching up over coffee. I talk about real life and lessons I've learned over my break from podcasting. I get into something that's been shifting for me lately, some boundaries work that's genuinely changed how I approachy holistic lifestyle, and a few small things I've been loving. If you've been missing this show, this one's for you. Jess References & products mentioned https://docs.google.com/document/d/153TZRuQutzxq6mU6uOt4szpAyErXeZ8JPGCgbMJGyEI/edit?usp=drivesdk Need more support? Apply for a Free 20-Minute Hormone Audit Session. What happens in a Hormone Audit Session? A Hormone Audit is not a coaching session. Rather, it is a free laser focused session where I take a careful look at the patterns in your life that may be influencing your current hormone status the most. You'll walk away understanding what factors may be affecting you, and what would likely need to be stabilized first in order to achieve hormonal balance and good health. This is application only, so if this is resonating with you, email the phrase: "Hormone Audit" to: hello@holisticallybyjess.com and I'll get back to you to find out if it's a good fit and schedule a time to meet. ✨️ Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If you have ever felt totally in control all day and then completely out of control by 9 p.m., you are not alone. This pattern is so much more common than you think, especially for women who have spent years trying to eat less. In this episode, I get into the real reasons this cycle keeps repeating, including what is happening with your blood sugar, your hormones, and even your mindset around food. Plus what you can actually do about it. Enjoy! Jess ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If you are a highly sensitive woman who understands herself really well and is still exhausted, still overwhelmed, and still giving more than you have, you are not doing anything wrong. Your nervous system just needs something different than information. In this episode, I walk through why insight alone is rarely enough to change how your body responds to stress, what survival mode actually looks like for highly sensitive women, and the small daily shifts that build real regulation over time. Enjoy! Jess ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Click below to register for my next live online class: Reset Your Hormones for Smoother Periods, Less PMS, Steady Energy, & a Happy Weight Or go to: https://hormonereset2026.eventbrite.com/ Hope to see you there! Jess

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Do you pick up other people’s energy and emotions? Are you deeply affected by the world around you? Are you a deep feeler and thinker? If you have spent years wondering why, this episode might change everything. I break down what it actually means to be a highly sensitive person, why so many women only figure this out in their 30s and 40s, and why what looks like anxiety, hormone issues, or burnout is sometimes something else entirely. Your nervous system may simply be wired for deeper processing than the world has given you credit for. 🎧 Press play if you have ever felt like you need more recovery than everyone else, or like nothing quite fits. Enjoy! Jess ✨️ Private Monthly Coaching References & Resources: The Highly Sensitive Person — Dr. Elaine N. Aron https://hsperson.com/books/the-highly-sensitive-person/ The Highly Sensitive Person's Workbook — Dr. Elaine N. Aron https://hsperson.com/books/the-highly-sensitive-persons-workbook/ The HSP Self-Test by Dr. Elaine Aron https://hsperson.com/test/highly-sensitive-test/ Dr. Elaine Aron's Official Site https://hsperson.com/ Aron & Aron (1997) — Sensory-Processing Sensitivity and its Relation to Introversion and Emotionality https://pubmed.ncbi.nlm.nih.gov/9248053/ Taylor et al. (2021) — Experiences of Adults High in the Personality Trait Sensory Processing Sensitivity https://pmc.ncbi.nlm.nih.gov/articles/PMC8584340/ Greven et al. (2019) — Sensory Processing Sensitivity in the Context of Environmental Sensitivity https://pubmed.ncbi.nlm.nih.gov/30100161/ Harrold et al. (2024) — The Association Between Sensory Processing and Stress in the Adult Population https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/aphw.12554 Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 You've always been the empathetic one. The supportive one. The one who just knows when something feels off in a room. But what if some of what you've called empathy is actually your nervous system doing something completely different, something it learned to do a long time ago, just to keep you safe? In this episode, we're unpacking the surprising connection between being a highly sensitive woman and becoming a people-pleaser, and it starts with a stress response most people have never heard of. You probably know fight, flight, and freeze. But there's a fourth one. It's called the fawn response , and it's incredibly common in sensitive women. The tricky part? From the outside, it can look almost identical to genuine care and connection. So how do you tell the difference between fawning and actually choosing to show up for people? There's a simple internal check that makes it surprisingly clear, and once you know it, you'll start noticing it everywhere. This episode will also help you make sense of why so many sensitive women feel increasingly drained by patterns that used to feel totally normal, and why that shift isn't a sign something is wrong with you. It might actually be a sign that something is finally going right . Enjoy! Jess ✨️ Private Monthly Coaching Research & Resources Mentioned • Aron, E. N. (1997). Sensory-Processing Sensitivity and Its Relation to Introversion and Emotionality. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.73.2.345 (Foundational research describing the Highly Sensitive Person trait.) • Highly Sensitive Person research overview (Elaine Aron, PhD) https://hsperson.com/research/ (Accessible summary of sensory processing sensitivity and HSP traits.) • Walker, P. The Four Trauma Responses: Fight, Flight, Freeze, Fawn. http://www.pete-walker.com/fourFs_TraumaTypologyComplexPTSD.htm (Well-known clinical explanation of the fawn response.) • Taylor, S. E. et al. (2000). Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review. https://doi.org/10.1037/0033-295X.107.3.411 (Landmark study introducing the tend-and-befriend stress response.) • UCLA summary of the Tend-and-Befriend response https://www.psychology.ucla.edu/news/tend-and-befriend (Readable overview of the research and biological mechanisms.) • Polyvagal Institute educational resources https://www.polyvagalinstitute.org (Information on autonomic nervous system states, safety responses, and social engagement.) Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Most women don’t struggle with consistency because they lack discipline. They struggle because they’re trying to apply rules that were never designed for their female body or their stage of life. In this episode, we look at why habits that once felt easy can suddenly require far more effort, why pushing harder often backfires in your 30s and 40s, and how many women unknowingly start working against their own nature while trying to “stay on track.” If you’ve been wondering why your body no longer responds the way it used to, this conversation may help you better understand why and reframe the way you think about it. Enjoy! Jess ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Over the years, my perspective on nutrition and wellness has changed more than I ever expected. In this episode, I share some of the beliefs I once held about food, discipline, supplements, routines, and weight loss. And why real-life experience, client work, and deeper understanding challenged many of them. Some of these shifts surprised me. Others took years to understand. If your health journey has ever felt more complicated than the advice you’ve been given, this conversation may offer a different way of looking at what’s actually going on. Enjoy! Jess ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If you’ve ever felt anxious or overwhelmed trying to live low-tox, this episode is for you. We talk about why toxin exposure isn’t as black-and-white as it’s often made out to be, how hormones respond to context and timing, and why trying to eliminate everything can sometimes create more stress than positive results. If you’ve been wondering what actually matters and what doesn’t when it comes to toxins and hormone health, this episode will give you a different way to think about it. Enjoy! Jess ✨️ Private Monthly Coaching References: Zlatnik, M. G. (2016). Endocrine-disrupting chemicals and reproductive health. Clinical Obstetrics and Gynecology. https://pmc.ncbi.nlm.nih.gov/articles/PMC6701840/ Laws, M. J., et al. (2021). Endocrine-disrupting chemicals and reproductive disorders in females: A review. https://pmc.ncbi.nlm.nih.gov/articles/PMC9743013/ Li, J., et al. (2024). Phthalate exposure and menstrual cycle characteristics. Environment International. https://www.sciencedirect.com/science/article/pii/S0160412023006359 Stoddard, O. P., et al. (2025). Prenatal exposure to phthalates, parabens, and phenols and menstrual outcomes. https://pubmed.ncbi.nlm.nih.gov/40587922/ Steinemann, A. (2016). Fragranced consumer products: exposures and health effects. Air Quality, Atmosphere & Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC5093181/ Rádis-Baptista, G., et al. (2023). Synthetic fragrances in personal care and household products: potential health risks. https://pmc.ncbi.nlm.nih.gov/articles/PMC10051690/ Lin, K. H., et al. (2022). Volatile organic compound emissions from consumer products. https://aaqr.org/articles/aaqr-22-06-oa-0250 Irga, P. J., et al. (2024). Indoor volatile organic compounds and environmental exposure considerations. https://www.sciencedirect.com/science/article/pii/S0360132324002841 Poitras, M., et al. (2024). Psychological stress and menstrual dysfunction: systematic review. https://pubmed.ncbi.nlm.nih.gov/38950686/ Cheng, M., et al. (2025). Neuroinflammation, stress, and PMS/PMDD pathways. Frontiers in Endocrinology. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1561848/full Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If thinking about your health feels mentally exhausting, you’re not alone. In this episode, I talk about decision fatigue and why making “good” choices around food, hormones, and wellness can start to feel overwhelming, especially when stress is high and hormones are shifting. I share how this shows up in our daily life, why it’s so common for thoughtful, high-achieving women, and what actually helps create momentum without needing to think about your health all day long. Enjoy! Jess ✨️ Private Monthly Coaching References: Danziger, Levav, & Avnaim-Pesso (2011) Extraneous factors in judicial decisions https://www.pnas.org/doi/10.1073/pnas.1018033108 Linder et al. (2014) Time of day and the decision to prescribe antibiotics https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1910546 Vohs, K. D., et al. (2008) Making choices impairs subsequent self-control https://pubmed.ncbi.nlm.nih.gov/18444745/ Polman, E., & Vohs, K. D. (2016) Decision fatigue: Choosing and self-control https://carlsonschool.umn.edu/sites/carlsonschool.umn.edu/files/2018-12/polman_vohs_2016_spps_decision_fatigue_0_0.pdf McEwen, B. S. (2007) Stress and adaptation: Central role of the brain https://pubmed.ncbi.nlm.nih.gov/17615391/ Poromaa, I. S., & Gingnell, M. (2014) Menstrual cycle influence on cognition and emotion https://pmc.ncbi.nlm.nih.gov/articles/PMC4241821/ Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 This episode dives into why sustainable weight loss/fat loss and metabolic health aren’t built through control, restriction, or suppression, but through regulation and skill-building. We look at how the body responds to stress, why consistency matters more than restriction, and what it takes to support energy, hormones, and appetite without relying on extremes. Enjoy! Jess ✨️ Private Monthly Coaching References: McEwen BS. Protective and damaging effects of stress mediators. Annals of the New York Academy of Sciences Loucks AB et al. Energy availability and reproductive function. Journal of Clinical Endocrinology & Metabolism Berthoud HR. The neurobiology of food intake and body weight regulation. Physiology & Behavior Walton JC et al. Circadian rhythms, metabolism, and hormonal regulation. Endocrine Reviews Schiller CE et al. Progesterone, GABA, and stress tolerance. Frontiers in Neuroendocrinology Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Intermittent fasting works well for some people and not at all for others. In this episode, I discuss how intermittent fasting interacts with women’s hormones, energy, and stress levels, and why the same strategy can feel regulating in one season and destabilizing in another. The goal of this episode is to help you make informed choices instead of following trends. Enjoy! Jess ✨️ Private Monthly Coaching References: ▪︎ Circadian Rhythm Fasting Sleep Foundation. https://www.sleepfoundation.org/nutrition/circadian-rhythm-fasting ▪︎ Time-Restricted Eating and Metabolic Health Sutton EF et al., Cell Metabolism (2018). https://pubmed.ncbi.nlm.nih.gov/29951594/ ▪︎ Intermittent Fasting and Stress Hormones Carlson O et al., Journal of Nutrition (2007). https://pubmed.ncbi.nlm.nih.gov/17921383/ ▪︎ Energy Availability, Cortisol, and Reproductive Function Loucks AB et al., Journal of Clinical Endocrinology & Metabolism. https://academic.oup.com/jcem/article/88/1/297/2845084 ▪︎ Chronic Stress, HPA Axis, and Metabolic Dysregulation McEwen BS, Annals of the New York Academy of Sciences. https://pubmed.ncbi.nlm.nih.gov/17003125/ ▪︎ Sex Differences in Fasting and Metabolic Response Clayton DJ et al., Nutrition & Metabolism (2015). https://pubmed.ncbi.nlm.nih.gov/25775639/ Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 GLP-1 medications are increasingly discussed in conversations about weight and metabolic health. In this episode, I take a grounded look at how GLP-1s work, what they do in the body, who they may be appropriate for, and what’s important to think through before using them. I also explore with you natural ways to support metabolic regulation, so you can make an informed decision with clarity, agency, and a broader perspective. Enjoy! Jess ✨️ Private Monthly Coaching References: New England Journal of Medicine — Semaglutide and weight loss https://www.nejm.org/doi/10.1056/NEJMoa2032183 NIH — GLP-1 physiology and mechanisms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5397288/ NIH Bookshelf — GLP-1 receptor agonists https://www.ncbi.nlm.nih.gov/books/NBK551568/ Cleveland Clinic — GLP-1 agonists overview https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists PubMed — Long-term outcomes and adherence https://pubmed.ncbi.nlm.nih.gov/35441470/ Reuters — Discontinuation rates of GLP-1 weight-loss drugs https://www.reuters.com/business/healthcare-pharmaceuticals/most-patients-using-weight-loss-drugs-like-wegovy-stop-within-year-data-show-2023-07-11/ NBC News — Eating disorder risk and GLP-1 medications https://www.nbcnews.com/health/mental-health/eating-disorders-increase-weight-loss-drugs-wegovy-zepbound-rcna162124 Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If you value independence but feel curious about coaching, I invite you to listen to this episode. I respond honestly to the most common questions and concerns I hear about dependency, accountability, and readiness. The goal of this conversation isn’t to convince you to seek support. The goal is to help you discern when coaching helps, when it doesn’t, and how to decide what would truly serve you right now. Enjoy! ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Many women are doing all the “right” things for their health and still feel off. In this episode, I break down what a holistic nutritionist and hormone wellness coach actually does, how this work supports hormones, energy, and overall health, how it differ from medical care, and why this kind o support could be the missing piece for your health. Enjoy! ✨️ Private Monthly Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 If your cycle, energy, or PMS feels less forgiving in winter, then you'll want to listen to this episode. I dive into why hormonal symptoms often feel amplified this time of year and how you can approach support differently during this season. Enjoy! ✨️ Private Monthly Coaching References: • Czeisler, C. A., et al. (2015). Circadian rhythms, sleep, and endocrine regulation. Endocrine Reviews, 36(4), 447–470. 🔗 https://academic.oup.com/edrv/article/36/4/447/2354686 • Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. 🔗 https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144318 • Loucks, A. B., Kiens, B., & Wright, H. H. (2011). Energy availability in athletes. Journal of Clinical Endocrinology & Metabolism, 96(7), 2030–2041. 🔗 https://academic.oup.com/jcem/article/96/7/2030/2833678 Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Every January, there's always a surge in people setting new personal, health, or business goals that are many times hard to reach. And that can put pressure on you to set unachievable goals for yourself, too. But what if you've set reasonable goals for yourself, yet these feel heavy and difficult to achieve? This episode offers a different way to understand what’s happening. I dive into why motivation can drop when capacity is low, how winter affects the body’s ability to initiate change, and what it means to approach goals with more ease instead of pressure. Enjoy! ✨️ Private Monthly Coaching References: • Czeisler, C. A., et al. — Circadian rhythm, sleep, and hormonal regulation Endocrine Reviews https://academic.oup.com/edrv/article/36/4/447/2354686 • Lambert, G. W., et al. — Light exposure, dopamine activity, and motivation The Lancet https://www.sciencedirect.com/science/article/pii/S0140673603134016 • McEwen, B. S. — Stress, cortisol, and how the body allocates energy Annals of the New York Academy of Sciences https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2008.03995.x • Schiller, C. E., et al. — Progesterone, GABA, and stress tolerance Frontiers in Neuroendocrinology https://www.sciencedirect.com/science/article/pii/S0091302213000338 Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 In this reflective, confession-style episode, I share why I took an unplanned pause from podcasting, and what it showed me about burnout and capacity. I’m speaking from the middle of the process: noticing how mental, emotional, physical, and social energy can quietly become overextended, especially for highly sensitive, high-capacity women. This episode explores: - what burnout can look like before it becomes obvious - what consistency isn’t - how sensitivity isn’t the problem and what is - and what it means to slow down This is an honest reflection and an invitation to listen inward, especially if your nervous system has been asking for less. If you’ve been feeling stretched thin, disconnected, or quietly exhausted, this episode is a reminder that honoring your capacity is part of sustainable wellness and that pausing can be an act of integrity. ✨️ Monthly Private Coaching Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀 Whether you struggle with eating out, overindulging at social events, or feeling “off” when you travel, these moments can make healthy habits feel nearly impossible. If you feel like restaurants, gatherings, or travel days tend to throw you off your routine, this episode will help you understand why it feels so challenging, and what your body is actually trying to communicate. I cover all the areas that shape your eating experience long before you even take a bite. (And if you want the deeper, step-by-step support, we just had a full intentional eating lesson inside the Hormone Refresh Membership covering dining out, social eating, and travel from a hormone-supportive, nervous-system–aware approach. See membership link below.) XO, Jess ✨️ Join The Hormone Refresh Membership ✨️ Got a podcast topic idea? Click here. Medical Disclaimer: This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.