▶︎▶︎Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code

We’re living in a time where information is everywhere, yet so many women still feel overwhelmed and stuck in survival mode. Modern self-care often adds more pressure, more rules, and more to-do’s, leaving the nervous system even more dysregulated than before.

In my recent stage talk for the International Hyperbarics Association, I shared why healing doesn’t come from doing more, chasing protocols, or perfect routines. It begins with nervous system regulation, connection, and learning how to shift out of chronic fight-or-flight and back into safety, presence, and intuition — using simple, realistic tools that actually fit into daily life.

What You’ll Learn:

• Why chronic stress, digital overload, and constant stimulation keep the nervous system stuck in fight-or-flight

• How nervous system dysregulation shows up as anxiety, burnout, brain fog, hormonal imbalance, and emotional overwhelm

• The difference between living in beta brainwaves versus accessing alpha and theta for healing and clarity

• Why self-care needs a rebrand — and why traditional self-care often misses the nervous system entirely

• What “regulation reps” are and how short, consistent moments of regulation rewire the nervous system

• How micro moments of connection improve mood, focus, resilience, and emotional regulation

• Why play, joy, and oxytocin are powerful tools for hormone balance and nervous system health

• How to move from living in your head back into your heart — without adding more to your plate
  

Resources:

• Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code

• My Red Light faves, with special codes and discounts: https://www.drmelissasonners.com/red-light-guide

• Be Inspired Mama Journal: https://amzn.to/4afbs3s

Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts (you can even leave a review on Apple too!). And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

▶︎▶︎Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code

If you’re in your 40s and have been feeling “off” lately: low energy, anxious for no clear reason, gaining weight around your middle, waking up at 3AM, or wondering why your sex drive suddenly disappeared — there’s a powerful explanation hiding in your hormones. These symptoms are some of the most common early perimenopause signs, even in women who still have regular periods.

In this episode, I sit down with women’s hormone & menopause expert Dr. Mariza Snyder to break down the ONE midlife hormone shift that can silently disrupt your mood, metabolism, sleep, libido, stress tolerance, and sense of self. This neuroendocrine transition often starts in your late 30s or 40s, and understanding it is the key to feeling like yourself again.

We talk about the hidden hormone changes most women don’t realize they’re experiencing, why so many women in midlife describe feeling “lost,” and what’s actually driving symptoms like anxiety, brain fog, irritability, weight changes, low motivation, and emotional overwhelm.

This season of life is an incredible opportunity to rebirth your energy, clarity, and purpose.

What You’ll Learn:

• The midlife hormone imbalance that affects mood, sleep, weight, and libido

• Early perimenopause symptoms women often miss

• Why so many women in their 40s feel disconnected or “not like themselves”

• The brain chemistry changes behind anxiety, irritability, and overwhelm

• The identity “upgrade” that happens during hormonal shifts

• Exercise snacks for blood sugar, metabolism, and emotional regulation

• Pleasure stacking & nervous system tools for daily stress

• Low libido in perimenopause — what’s hormonal vs emotional

• The newest HRT research + FDA vaginal estrogen update

• How to rebuild community and connection during life transitions

Resources:

• Dr. Mariza Snyder: https://drmariza.com/

• Get her book ‘The Perimenopause Revolution: Reclaim Your Hormones, Metabolism & Energy’: https://amzn.to/3FwSAlK

• Melissa’s Red Light faves, with special codes and discounts: https://www.drmelissasonners.com/red-light-guide

• Be Inspired Mama Journal: https://amzn.to/4afbs3s

Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts (you can even leave a review on Apple too!). And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

If you’ve ever wondered why the massages, pedicures, or “treat yourself” moments don’t actually make you feel restored and grounded, this episode will finally bring clarity.

Women today are carrying a level of mental load and emotional responsibility that traditional self-care simply can’t touch. And when you’re juggling so much, it’s easy to blame yourself for feeling overwhelmed — when the truth is, the model we’ve been given doesn’t support the reality of a woman’s nervous system, hormones, or daily rhythm.

In this conversation, we break down why self-care isn’t working, why so many women are stuck in survival mode, and what actually helps you feel calm, connected, and back in your body again. These are the tools I teach inside my community and the exact practices I use in my own life to prevent burnout before it happens.

Don’t worry, you won’t be adding more to your plate. This is about finally understanding what your mind and body have been asking for all along.

What you’ll learn:

• Why traditional self-care fails women—and what your nervous system really needs

• How the mental load blocks your ability to relax (even during downtime)

• A simple practice to reconnect with your intuition in the middle of a busy day

• How a morning sit spot sets the tone for emotional regulation and clarity

• How to shift out of survival mode using alpha and theta brainwaves

• Why community is essential for women’s emotional well-being

• How self-connection helps you make aligned decisions without second-guessing yourself

Resources:

• Pre-order my book, ‘The Connection Code’: The Connection Code Book: Reset & Realign Your Nervous System

• Learn more about creating your own sit spot: How to Set the Tone for Your Day: Morning Sit Spot Ideas

• More on brain waves: Stop Overwhelm in Its Tracks: Nervous System Regulation Made Simple

If you’ve ever caught yourself spiraling in negative self talk, this episode with Case Kenny is for you. Case Kenny, a best-selling author, mindfulness coach, and host of New Mindset, Who Dis?, (one of the most streamed self improvement shows worldwide) shares how to stop negative self talk and reframe your thoughts for confidence and calm.

He’s known for making self reflection practical—combining psychology, journaling for mental health, and simple mindset shifts that actually stick. Together, we unpack why your inner dialogue can make or break your self confidence, and how to rewire your brain through language, awareness, and movement-based thinking.

You’ll hear Case Kenny guide a live journaling exercise that helps you identify and rewrite the phrases keeping you stuck in self-doubt. Whether you’re trying to build positive self talk, find anxiety relief, or simply speak to yourself more kindly, this episode offers grounded, repeatable tools to get there.

What you’ll learn:

• The real science behind negative self talk and how to interrupt it

• Case’s 3-word technique to flip rumination into clarity

• The “Language of Optimism” — phrasing that turns problems into progress

• Why perfectionism and overthinking stem from the same mental loopHow visualization and mindful journaling reprogram your reticular system

Resources:

• More about Case Kenny: https://www.casekenny.com/

• New Mindset, Who Dis? Podcast: https://podcasts.apple.com/us/podcast/new-mindset-who-dis/id1383599078

• Case Kenny’s book, The Opposite of Settling: https://amzn.to/47Cbr8K

• The Soul’s Code by James Hillman: https://amzn.to/4hCratc

• Be Inspired Mama Journal for daily reflection: https://amzn.to/4afbs3s

• Sauna Space Glow Light (Use the code INSPIRED): https://bit.ly/3ucd6lr

Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts (you can even leave a review on Apple too!). And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

Follow Melissa:

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Feeling puffy, sluggish, or bloated—especially in the morning? If you're a busy mom or woman on a wellness journey, it might be time to give your lymphatic system some love.

In this episode, I sit down with lymphatic health expert Dr. Caitlin Czezowski (Doc Talks Detox) to talk all things lymphatic drainage for women: what it is, why it matters, and how you can support it at home in just minutes a day.

You’ll learn how your lymphatic system, liver, and gut work together. Discover simple tools like dry brushing, breathwork, and cold exposure that can help you reduce puffiness and bloat naturally, support detox, and boost your energy. This is one of the most practical and empowering conversations I’ve had this season.

Whether you're completely new to this or already exploring lymphatic drainage routines at home, you'll leave this episode with science-backed tips, mom-friendly routines, and a totally doable plan you can start today.

• The exact 2-minute lymphatic drainage routine Dr. Caitlin uses daily

• Dry brushing tips and how it supports the lymph + nervous system

• How to use vagus nerve breathing to calm the body and move lymph

• The hidden ways tight clothing, stress, and shallow breathing block your drainage

• What morning puffiness says about your gut, liver, and lymph health

• How to use cold tools (like Amazon ice sticks!) for sleep and detox support

• The connection between lymphatic health and women’s hormones

• Why your nervous system and lymph system need to work together

• Plus: How I use this in my own life—and why it’s been a game changer
  

This one’s for every woman who wants to feel clearer, lighter, and more in tune with her body.

Resources

• Dr. Caitlin's YouTube Channel (for drainage demos & more): https://www.youtube.com/@doctalksdetox

• Dry Brush (Melissa-approved! Use the code DRSONNERS15): https://tidd.ly/3WfnoMx

• Cold Facial Ice Sticks: https://amzn.to/3WcaizN

• Higher Dose PEMF Mat (use the code DRSONNERS15): https://tidd.ly/4dMg2pZ

• Season 1 Episode with Dr. Caitlin: https://www.youtube.com/watch?v=cieTzAMUMOA

• Tony Robbins – 6 Human Needs Framework: http://bit.ly/48zMSeY

• Preorder my book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code

• Join our amazing community of women growing through books: https://beehive.drmelissasonners.com/book-nook

Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts. And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

Follow Melissa:

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Learn how to reframe self-doubt, regulate your nervous system, and unlock the breakthrough that’s been waiting for you.

Do you hear that voice telling you, “You’re not enough”? What if that inner critic is actually a signal you’re on the verge of breakthrough, not failure? This episode will help you reframe resistance, turn self-doubt into fuel, and step into your power.

We dive deep into how those negative inner voices don’t mean you’re unworthy—they mean you're challenging old limits. Together we explore how to engage with your inner critic, reframe ego, and move toward transformation through emotional regulation and nervous system support.

• Why resistance doesn’t mean “stop,” but often signals a ceiling you’re ready to break

• How to dialogue with your ego instead of suppressing it

• A powerful story of my daughter confronting fear and what that teaches us

• Why supportive community and aligned friendships magnify your growth

• Practical next steps to shift fear, reclaim confidence, and make forward moves

This episode is for you if you’ve ever felt internal conflict, shame over wanting more, or stuck in your next big step. Let’s re-parent the voice inside, expand your confidence, and lean into the truth that you are capable.

What you’ll learn:

• Why resistance doesn’t mean “stop,” but often signals a ceiling you’re ready to break

• How to dialogue with your ego instead of suppressing it

• A powerful story of my daughter confronting fear and what that teaches us

• Why supportive community and aligned friendships magnify your growth

• Practical next steps to shift fear, reclaim confidence, and make forward moves

This episode is for you if you’ve ever felt internal conflict, shame over wanting more, or stuck in your next big step. Let’s re-parent the voice inside, expand your confidence, and lean into the truth that you are capable.

Resources

•Preorder my book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code

•Join our amazing community of women growing through books: https://beehive.drmelissasonners.com/book-nook

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#SelfDoubt #InnerVoiceHealing #WomenEmpowerment #MindsetShift #EgoHealing #BreakthroughMindset #EmotionalRegulation #NervousSystem

Feeling scattered, exhausted, or like your brain just won’t turn off?Most of us spend our days stuck in overdrive: bouncing between tasks, running on stress, and never really landing in calm. In this episode, you’ll learn how to guide your brainwave states to unlock more focus, creativity, and energy while supporting nervous system regulation, self-connection, and restful sleep hygiene.Together, we’ll explore how to shift between theta brainwaves for intuition, alpha brainwaves for creativity and flow, beta for focus and productivity, and delta sleep for deep repair. You’ll also discover how brainwave entrainment practices and a simple evening wind down routine can reduce burnout, improve emotional balance, and even teach you how to calm anxiety in the moment.What you’ll discover:Why short daily breaks in theta and alpha states prevent burnoutHow to intentionally access flow state instead of waiting for it to happenThe role of beta brainwaves in stress, and how to use them without overdriveWhy delta sleep is the foundation of healing, recovery, and emotional regulationA simple “5 P’s” framework for guiding your brain and reclaiming balanceThis is a practical guide to living in rhythm with your mind and body. You’ll walk away with tools to feel calm on command, boost mental clarity, and protect your energy without adding another thing to your to-do list.Resources:•Free “5 P’s of Brainwave Alignment” cheat sheet: https://www.drmelissasonners.com/regulate-your-rhythm•Red light recommendations: + phone filter tutorial: https://www.drmelissasonners.com/red-light-guide•Journaling prompts for mindfulness and self-connection: https://www.drmelissasonners.com/be-inspired-guided-journal#nervoussystemregulation #stressmanagement #focusandproductivity #Women’sHealth #SelfConnection #Mindfulness #beinspiredmama

Struggling with hormone imbalances, restless sleep, or unexplained fatigue?

Women everywhere are being told their labs are “fine,” even when their bodies are clearly asking for help.

If you’ve ever felt that way, this episode brings clarity, hope, and practical tools for women’s health, nervous system regulation, self-connection, and metabolic health.

In this episode I’m joined by Dr. Nasha Winters, pioneer in integrative oncology and co-author of The Metabolic Approach to Cancer (our recent Book Nook pick).

With decades of experience, she shows how getting to the root cause can transform not only cancer prevention but also hormonal health, metabolism, and overall wellbeing.

What you’ll discover in this conversation:

• Why “more hormones” isn’t always the answer, and what else could be at play

• The key signals that throw women out of balance and how to start restoring them

• How mitochondria influence hormones and energy more than most of us realize

• The overlooked role of everyday toxins in food, products, and clothing

• Simple, realistic steps to bring your body back into balance without overwhelm
  

This is about listening to your body, reclaiming your health, and finding confidence in your own intuition.

If you’ve ever felt dismissed, confused, or stuck in your health journey, this episode will help you take the next step forward.

Resources:

• The Metabolic Approach to Cancer by Dr. Nasha Winters: https://amzn.to/42nnCW6

• Book Suggestion: Venus on Fire, Mars on Ice: Hormonal Balance - The Key to Life, Love and Energy: https://amzn.to/463FMwe

• IMMH25: Revolutionising Mental Health Care with Integrative Medicine: https://www.immh.org/immh-2025/

• Join our community of women reconnecting with ourselves through books and sisterhood: https://beehive.drmelissasonners.com/book-nook

Follow Dr. Melissa:

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▶︎ Website