EducationSelf-Improvement

Be Inspired Mama

Dr. Melissa Sonners

The Be Inspired Mama Podcast is a community for women who are ready to transform struggles into victories by taking action.

I’m on a mission to help moms get unstuck so they can positively impact generations of children to come.

On this show I will interview top-notch health & wellness experts to give you the best holistic tools and strategies for living a vibrant life.

Prepare to be inspired!

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#116
June 25 · 1 hr 21 min
The Breakdown I Never Saw Coming - Mindy Pelz | Ep 116
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com Dr. Mindy Pelz had spent decades building a life most people would call a success... a thriving career, bestselling books, a message reaching millions. But underneath it, she was running on empty, and she didn't see it coming until her body forced her to stop. In this conversation, Dr. Mindy opens up about the year everything caught up with her: a devastating personal loss, the LA fires, and an anxiety so intense it felt physically crushing. We talk about what it really means to lose yourself while doing everything "right," and how the body keeps score long before the mind is willing to listen. Using the framework from my book, The Connection Code, we walk through what misalignment actually looks like in real life, why it builds in small moments rather than one big crisis, and what it takes to find your way back to yourself when you've spent years prioritizing everyone else. In this episode, we explore: ▶︎ Why breakdowns are rarely caused by one event, but by many small misalignments ▶︎ How chronic people-pleasing and performance can disconnect you from yourself ▶︎ What it means to "ask your body" what it's trying to protect you from when you’re feeling anxious or depressed ▶︎ Why reconnecting with the version of yourself that existed before responsibility took over matters ▶︎ Simple, daily practices for staying connected to yourself, even when life doesn't slow down If you've ever felt like you're holding everything together on the outside while quietly falling apart on the inside, this conversation will feel like an exhale. Dr. Mindy Pelz is a holistic health expert, fasting educator, and bestselling author of Fast Like a Girl, Eat Like A Girl, Age Like A Girl, The Menopause Reset, and The Reset Factor. **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#115
June 11 · 50 min
Release Stored Stress, Reconnect to Your Body & Become Your Own Healer w/Michael Holland | Ep 115
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ ▶︎ Grab my new book The Connection Code and join me for a free live webinar to uncover what's really driving your stress, reactions, and patterns: https://theconnectioncodebook.com Do you ever feel like you're doing all the right things…checking the boxes, pushing through, staying productive...and still feeling off? Still feeling like you can never fully exhale? You're not alone. And you're not broken. In this episode, Michael Holland, creator of a global movement of body-based practices that started on the beaches of Miami and are now spreading around the world, shares how simple movement and breath can release the stored stress your body has been holding onto, regulate your nervous system, and help you reconnect to yourself from the inside out. This isn't about adding another thing to your to-do list. It's about coming home to yourself. We cover: ▶︎ Why high performers are often the most disconnected from their bodies ▶︎ How stored stress works, and why pushing through never fully clears it ▶︎ The simple movement and breath practice that takes 10-15 minutes a day ▶︎ How to shift from ego-driven striving to self-love as your motivation ▶︎ Why becoming your own best healer starts with listening to your body If you've been overwhelmed, running on empty, or craving a simpler and more honest way back to yourself, this conversation is for you. RESOURCES Transform your life by mastering your mind body & energy with Michael Holland: https://www.mindbodyenergymovement.com Follow Michael on Instagram: https://www.instagram.com/mikerholland **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#114
May 28 · 1 hr 3 min
Stress Is Not the Problem. CHRONIC Stress Is - Salim Najjar | Ep 114
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ ▶︎ Grab my new book The Connection Code and join me for a free live webinar to uncover what's really driving your stress, reactions, and patterns: https://theconnectioncodebook.com Stress isn’t the problem. Staying stuck in stress is. Do you ever feel like you're always "on" and never truly recovering? Maybe you're doing all the “right” things...the workouts, the morning routines, the self-care...but you still feel like you can't fully come down from the stress of your day. Stress isn't the enemy. It's actually your body's best friend. The real problem is when we get stuck in that stressed state and never come back down. That's chronic stress, and science has made it pretty clear that it's the number one driver of inflammation, aging, and disease on a cellular level. In this episode, I sit down with Salim Najjar, better known as The HRV Guy, to talk about heart rate variability. What it is, why it matters, and how it reveals whether your nervous system is stuck in "go mode" or actually recovering the way it's designed to. Salim shares his five pathways for improving your HRV and building a more resilient nervous system: ▶︎ Why sleep is the non-negotiable foundation for nervous system health ▶︎ How hormetic stress (like cold plunges and saunas) trains your body to recover faster ▶︎ The power of reframing... and how one simple mindset shift tripled Salim's HRV overnight ▶︎ Why the intention behind what you're doing matters more than the doing itself ▶︎ How your relationships and community directly impact your nervous system We also talk about something I think every woman needs to hear: The difference between doing self-care and actually receiving it. Because if your rest still feels like a to-do list, your body isn't getting what it needs. Whether you're new to HRV or already tracking it, this conversation will change the way you think about stress, recovery, and what it really means to feel calm. RESOURCES ▶︎ Take Salim's free HRV Archetype Quiz: https://thathrvguy.com/hrv-quiz ▶︎ Interested in an Oura Ring for tracking your HRV? Grab one here CONNECT WITH SALIM Website: https://thathrvguy.com/ Instagram: https://www.instagram.com/thathrvguy/ **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#113
May 14 · 51 min
Hormones, HRT & Perimenopause: What Women Actually Need to Know - Dr. Amy Killen | Ep 113
▶︎ Grab The Connection Code and join me for a free live webinar to uncover what's really driving your stress, reactions, and patterns: https://theconnectioncodebook.com ▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ The hormonal landscape today is so confusing. Everywhere you turn there's different advice about what you should or shouldn't do, especially as a woman in midlife. Have you been to your doctor feeling exhausted, anxious, unable to sleep... and been told your labs look fine? Maybe you've even been prescribed antidepressants or sleep medication when the real issue was never addressed? You're not alone, and it's not your fault. In this episode I sit down with Dr. Amy Killen, a former ER physician turned integrative and hormonal medicine expert, to finally bring some clarity to the overwhelming world of hormones, HRT, and perimenopause. Dr. Amy has seen the failures of the traditional medical system firsthand (including with her own mother) and now dedicates her career to helping women feel heard, get real answers, and optimize their health. We cover so much in this conversation, including: ▶︎ Why perimenopause can start as early as 35 and what symptoms to watch for ▶︎ The one hormone most women are losing first (and why it matters so much) ▶︎ The truth about hormone therapy and cancer... what the 2002 study actually showed ▶︎ Why bioidentical hormones are different from what scared everyone 20 years ago ▶︎ How stress is literally stealing your progesterone ▶︎ The surprising connection between sex, oxytocin, and longevity ▶︎ How to find a provider who will actually listen to you Whether you're in perimenopause, approaching it, or just trying to make sense of all the conflicting information out there, this one is for you. My goal is always to bring in brilliant women with differing perspectives so that you can take in the information, trust your inner compass, and build your own map. There is no one size fits all...there is one size fits YOU. Dr. Amy’s Links: Website: http://www.dramykillen.com/ Humanaut Health Website: http://www.humanauthealth.com/ Instagram: https://www.instagram.com/dr.amybkillen/ TikTok: https://www.tiktok.com/@dr.amybkillen Substack: https://dramybkillen.substack.com/ OTHER RESOURCES: ▶︎ Podcast episode about hormones with Dr. Nasha Winters: https://youtu.be/_fjW29liO6A ▶︎ If you’re looking for another trusted resource for help with your hormones, reach out to Dr. Laura DeCesaris: https://www.instagram.com/dr.lauradecesaris/ **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#112
April 30 · 33 min
Why You Can’t Sleep or Focus (Even When You’re Doing Everything Right) w/Caroline Alan | Ep 112
▶︎ Reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com Are you doing all the things...eating well, exercising, trying to get more sleep...and still feeling off? Brain fog, exhaustion, trouble sleeping, hair thinning, brittle nails...if any of this sounds familiar, there might be one foundational piece that’s missing (and nobody's talking about). In this episode I'm sitting down with Caroline Alan, a mineral expert and health educator, and she blew my mind with this conversation. We're talking about how most of us are mineral depleted and don't even know it, and how that one missing piece could be behind so many of the symptoms we've been trying to fix with everything else. Caroline shares her own story of dealing with flatlined adrenals, gut inflammation, recurring sinus infections, periodontal disease, and years of terrible sleep, and how re-mineralization changed all of it. We'll cover things like: ▶︎ Why our food no longer contains the minerals it used to (and what that means for your body) ▶︎ The difference between supplementation and re-mineralization ▶︎ Why your body is like a city in a "brownout" when it's mineral depleted ▶︎ The symptoms that are actually your body asking for help ▶︎ A simple, foundational solution that works for the whole family (my kids use it too!) If you've ever felt like your body isn't broken but something is just...missing, this one's for you. Resources mentioned: ▶︎ BEAM Minerals: http://www.beamminerals.com (Use code MELISSA for a discount!) ▶︎ Caroline's book, The Mineral Reset: https://mineralresetbook.com Connect with Caroline: Website: https://www.carolinealan.com/ Instagram: https://www.instagram.com/carolinealan.official/ Tiktok: https://www.tiktok.com/@carolinealan.official Facebook: https://www.facebook.com/carolinealan.official YouTube: https://www.youtube.com/@carolinealan.official **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#111
April 23 · 31 min
Train Your Nervous System to Handle Stress Better - Dr. Ingrid Yang | Ep 111
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencyreset ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com What if stress isn’t the enemy? In this conversation, Dr. Melissa Sonners sits down with physician, yoga teacher, and longevity expert Dr. Ingrid Yang to explore a powerful reframe: the right kind of stress can actually make us stronger. They talk about how intentional stressors like breathwork, cold exposure, exercise, and fasting can help build resilience, and why recovery is the piece most people miss. You’ll also hear how to think about chronic stress, nervous system regulation, burnout, and why learning to recover may be one of the most important skills for long-term health. If you’ve been feeling overwhelmed, depleted, anxious, or like your body is working against you, this episode will help you understand what stress is really doing, and how to work with it instead of against it. In this episode, we cover: - Why stress is not always the problem - How resilience is built through challenge + recovery - The role of breathwork in nervous system regulation - When stress is helpful vs. when it becomes too much - Why recovery is a skill you have to practice - A fresh perspective on perimenopause, menopause, and reinvention Connect with Dr. Yang: Website: https://ingridyang.com/ Instagram: http://instagram.com/ingridyangMD **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#110
April 16 · 22 min
This Is Why Your Free Time Isn't Recharging You | Ep 110
▶︎▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com How many times have you gotten to the end of the day feeling completely depleted, only to realize you get to wake up and do it all again tomorrow? I've been there. For a long time, I was there every single day. As women, we're natural caretakers. We spend our days pouring into everyone and everything around us, and by the time we find a spare five minutes, we're so fried that we don't even know what we actually need anymore. So we default to what I call a "Jacuzzi experience"... scrolling our phones, checking email one more time, reaching for something that feels good in the moment but leaves us feeling empty. The problem isn't that you don't have free time. It's that the free time you DO have isn't actually recharging you. In this episode I'm walking you through The Connection Code framework: Five simple categories of things you can do in just five minutes to actually reconnect with yourself, generate dopamine naturally, and feel like yourself again. You don't need more hours in your day. You just need to be more intentional with the minutes you already have. That's the whole promise of The Connection Code, and I cannot wait for you to feel the difference. RESOURCES ▶︎ Download your Connection Code PDF here: https://drmelissasonners.com/connection-code/ ▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencymasterclass/ **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#109
April 9 · 50 min
I Ditched The Protocols And Felt Better In 3 Days With THIS - Carrie Bennett | Ep 109
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencyreset ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com Are you doing all the "right things" for your health...the supplements, the protocols, the cleanses...and still not feeling like you hoped? What if the missing piece isn't more complicated health protocols, but something simple you need to return to? In this episode I'm joined by Carrie Bennett, a quantum biologist, educator, and founder of Sol Circle, who spent years trying to heal through protocols and supplement routines that weren't moving the needle. Within three days of making simple changes to her light environment and daily habits, she felt better than she had in years. Carrie breaks down the science of circadian biology in a way that is both grounded and profoundly practical, and shares the simple shifts you can start tonight and tomorrow morning to change how you sleep, how you feel, and how you show up. In this episode we cover: ▶︎ What quantum biology actually is (and why it's more accessible than it sounds) ▶︎ How your home lighting may be keeping your nervous system stuck on high alert ▶︎ Why morning sunlight is one of the most powerful free health tools available ▶︎ How "microdosing" sunlight in 2-minute breaks throughout your day can reset your mood, focus, and energy ▶︎ The surprising impact of earthing and grounding on your brainwave state ▶︎ How EMFs from Wi-Fi, devices, and smart tech may be disrupting your sleep ▶︎ Practical tips for creating a sleep-promoting light environment tonight ▶︎ How to model these habits for your kids without forcing anything If you've been craving something that feels science-based but also deeply human...something that's about doing less, not more...this conversation is going to feel like the exhale you've been looking for. CONNECT WITH CARRIE: Website: https://www.carriebwellness.com/ Instagram: https://www.instagram.com/carriebwellness/ YouTube: https://www.youtube.com/@carriebwellness RESOURCES ▶︎ Red light filter hack for your iPhone: https://youtu.be/XZ3EFgs3CQg ▶︎ Glow Light by Sauna Space: https://sauna.space/inspired ▶︎ Regular Red light bulbs: https://amzn.to/3Q9CZLc ▶︎ My favorite blue blocker glasses (use code INSPIRED for a discount!): https://vivarays.com/melissasonners ▶︎ EMF blocking wearables: blushield.com **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#108
April 2 · 37 min
Physically Present, Mentally Gone? Let's Fix It | Ep 108
▶︎ If you’re stuck in constant urgency mode, this free mini masterclass will help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencyreset ▶︎ Order my new book The Connection Code: https://theconnectioncodebook.com Are you physically present in your life but mentally somewhere else entirely? Maybe you’re also snapping at the people you love, or moving so fast through your days that you know you're going to look up one day and not remember the moments within them. You don’t have a discipline or motivation problem...it's a physiology problem. Your nervous system has been running in survival mode for years, and nobody taught you how to shift out of it. In this episode I'm walking you through my Roadmap to Realignment. This is the resource I get asked about more than any other, and the one women keep coming back to because it works in real life. Not just on a perfect morning, but when you're overwhelmed, when you're behind, and when you're about to lose it on someone you love. Your brain has natural “gears” (theta, alpha, beta, and delta brainwaves) and most of us are running in the "get sh*t done" gear all day long, completely skipping the other gears. I'll show you how to move through your entire day using all of them the way you’re wired to. We'll cover: ▶︎ The morning practice that seeds calm into your entire day (it's not meditation) ▶︎ Why your best ideas come in the shower (and how to access that state on purpose) ▶︎ The 90-minute "pulse" technique to keep your brain from burning out during the workday ▶︎ How to actually wind down at night so you get deep, restorative sleep ▶︎ Why catching yourself when you drift is the win (not perfection) This isn't about becoming someone new. It's about coming back home to who you already are. Grab something to write with... you're going to want to take notes. Resources mentioned: ▶︎ Sit Spot Ideas: https://youtu.be/w7biHnjVFdk ▶︎ Red Light Filter iPhone Shortcut: https://youtu.be/XZ3EFgs3CQg ▶︎ Order my Journal: https://drmelissasonners.com/be-inspired-guided-journal/ Light related items: ▶︎ Glow Light by Sauna Space: https://sauna.space/inspired ▶︎ Regular Red light bulbs: https://amzn.to/3Q9CZLc ▶︎ Amber book light: https://amzn.to/3SXa3Gx ▶︎ Red light pen: https://amzn.to/3U9d3ks ▶︎ Sleep aid red night lights: https://amzn.to/3UlPqp8 ▶︎ Viva Ray blue light blocker glasses (use code INSPIRED for a discount!): https://vivarays.com/melissasonners **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#107
March 26 · 26 min
How to Get Out of Your Head and Stop the Stress Loop | Ep 107
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencyreset ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com Does one stressful moment end up following you around for the rest of your day? Maybe someone cuts you off in traffic, or you have a tense interaction with your partner or a coworker, and hours later you're still replaying it in your head. If that sounds familiar, you're not alone. And it's actually not your fault. In this episode I'm walking you through the simple neuroscience behind why your brain gets stuck in these negative "mental loops" and, more importantly, how to get out of them quickly. You'll learn why we're hardwired for negativity (and how that's actually meant to protect us), the difference between your amygdala's fear response and your prefrontal cortex (your "CEO brain"), and practical macro and micro strategies to reset when stress pulls you out of alignment. I'll also share free tools and resources to help you train this muscle every single day, so you can be more present with your family, respond instead of react, and stop letting stress run your life. Whether you're a busy mom juggling it all or just someone who tends to overthink, this episode will give you the awareness and the tools to take back control. RESOURCES ▶︎ Join the 5-Day Self-With Challenge: https://drmelissasonners.com/5-day-challenge-of-being-self-with/ ▶︎ Get The Connection Code Video & PDF: https://drmelissasonners.com/connection-code/ ▶︎ My favorite PEMF Mat: https://tidd.ly/4dMg2pZ ▶︎ Glow Light by Sauna Space: https://sauna.space/inspired ▶︎ Regular red light bulbs: https://amzn.to/3Q9CZLc ▶︎ Amber book light: https://amzn.to/3SXa3Gx ▶︎ Here’s the blue square study I mentioned: https://www.sciencedaily.com/releases/2001/03/010327080532.htm **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#106
March 19 · 30 min
How to Start Your Day Calm, Clear, & Focused (5-Minute Reset) | Ep 106
▶︎ Watch this free mini masterclass to help you reset your nervous system and return to clarity, calm, and presence: https://drmelissasonners.com/urgencyreset ▶︎ Order my new book “The Connection Code”: https://theconnectioncodebook.com Are you waking up every morning and immediately jumping into logistics, emails, and go-mode? Your "productive" morning routine is actually training your nervous system to stay in fight or flight. If that’s you, you’re not alone…that was my story! I used to wake up, slam coffee so strong it made my armpits sweaty, catch up on emails, and then hit a 5:45 AM CrossFit class, flipping tires while my body was still stiff from the night. From the outside it looked like I was "filling my cup," but I was actually programming my nervous system for stress before my day even started. But there’s a better way! In this episode I'm sharing how you can literally rewire your brain for calm by using the first few minutes of your morning differently. When you wake up, you're in a powerful brainwave state called alpha. It’s a state that is highly suggestible and directly connected to your subconscious. What you do (or don't do) during this window shapes how your entire day unfolds. I'll walk you through exactly how to set up what I call a "sit spot," the simple tools you can use during this time, and just as importantly... what NOT to do. You'll also learn: ▶︎ Why your "productive" morning routine might actually be training your nervous system for fight or flight ▶︎ The difference between alpha and beta brainwaves and why it matters for moms ▶︎ How just 5 minutes in alpha can give you access to clarity, calm, and peak performance all day ▶︎ Practical tips for setting up your sit spot (lighting, sound, environment) ▶︎ How to build trust in the process when it feels uncomfortable or unproductive at first This isn't about adding more to your plate. It's about letting go of the habits that pull you away from who you actually are, so you can show up as a calmer, more present, more connected version of yourself. RESOURCES ▶︎ PEMF Mat: https://tidd.ly/4dMg2pZ ▶︎ Glow Light by Sauna Space: https://sauna.space/inspired ▶︎ Regular Red light bulbs: https://amzn.to/3Q9CZLc ▶︎ Amber book light: https://amzn.to/3SXa3Gx **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#105
March 12 · 32 min
You Don't Need More Discipline. You Need THIS Instead - Samantha Skelly | Ep 105
▶︎ Get my FREE ‘Self-with' Checklist: https://beehive.drmelissasonners.com/Self-With-checklist ▶︎ Order my new book The Connection Code: https://theconnectioncodebook.com You've been told to be more disciplined. To push harder. To just do the thing. But what if discipline was never the real problem? In this episode, breathwork expert and global speaker Samantha Skelly breaks down the concept of nervous system safety and why building it is the key to breaking free from the patterns holding you back. Procrastination, self-sabotage, and shutting down aren't character flaws... they're your body trying to protect you from something it still perceives as unsafe. Samantha shares her own journey from anxiety, eating disorders, and a relentless inner critic to healing, building multiple seven-figure businesses, and discovering that peace is more powerful than pressure ever was. Plus, she walks us through her signature Breath of Joy practice live, a two-to-three minute breathwork technique you can do anywhere to clear your mind, shift your energy, and reconnect with yourself fast. You’ll learn things like: ▶︎ Why self-sabotage and procrastination are protection responses, not laziness ▶︎ What somatic safety is and how to build it daily ▶︎ How breathwork became Samantha's gateway out of anxiety and into healing ▶︎ Why peace has made her more successful than pressure ever did ▶︎ The cost of your current decisions on your future self ▶︎ The Breath of Joy practice (done live, step by step!) Whether you're a busy mom, an entrepreneur, or just someone who's tired of feeling stuck, this episode is your reminder that you already have everything you need inside of you, and a shift in your state is just a breath away. FOLLOW SAMANTHA Website: https://www.samanthaskelly.com/ Instagram: https://www.instagram.com/samanthaskelly/ Pause Breathwork website: https://www.pausebreathwork.com/ Pause Breathwork App: https://www.pausebreathwork.com/app/ RESOURCES ▶︎ My favorite red light - The Glow Light by Sauna Space: https://sauna.space/inspired Use code INSPIRED for 10% off! ▶︎ Grab your Higher Dose PEMF Mat (use code DRSONNERS15 for a discount): https://higherdose.com/products/infrared-pemf-mat?utm_source=awin&utm_medium=1711217&1711217&sv1=affiliate&sv_campaign_id=1711217&awc=86123_1764658767_4b696c1751239db29557ca7413c6a23b **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#104
March 5 · 16 min
The Inner Voice You Stopped Listening To | Ep 104
▶︎ Order my new book, The Connection Code: https://theconnectioncodebook.com ▶︎ Get my FREE ‘Self-with' Checklist: https://beehive.drmelissasonners.com/Self-With-checklist Do you ever feel like you've lost touch with yourself? Like somewhere along the way, the confident, knowing, grounded version of you got buried under the noise of daily life? You're not alone... and it's not your fault. In this video, Dr. Melissa Sonners introduces you to the inner voice that's been with you your entire life. She's your intuition, your inner guide, your most powerful ally. And most of us have completely stopped listening to her. You'll learn how to: ▶︎ Identify your inner voice and understand how she shows up in your life ▶︎ Name her (yes, really!) so you can start working with her instead of against her ▶︎ Create a little distance between your inner critic and your true, highest self ▶︎ Redefine self-care in a way that actually fits into your busy life ▶︎ Reconnect with your feminine intuition for more clarity, confidence, and calm This isn't about adding more to your plate. It's about tuning back in to the guide you were born with, the one who's been waiting for you to listen. She's still there. And she has a lot to say. **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#103
February 26 · 22 min
How to Get Out of Fight or Flight When Life Won't Stop | Ep 103
▶︎ Get my FREE ‘Self-with' Checklist: https://beehive.drmelissasonners.com/Self-With-checklist ▶︎ Order my new book The Connection Code: https://theconnectioncodebook.com Does it feel like you’re stuck in fight or flight? What if the most powerful health tool you have isn't a gadget, a supplement, or a self-care appointment, but is already inside you? In this talk from Copenhagen Health Week (CPHHW), Dr. Melissa Sonners shares why so many women have outsourced their wellbeing to external tools, and what it looks like to come back home to yourself instead. Drawing from her own experience with meningitis, encephalitis, and Lyme disease brought on by years of ignoring her body's whispers, Melissa breaks down the neuroscience of nervous system regulation in a way that's simple, practical, and actually fun. This isn't another thing to add to your to-do list. It's a reminder that YOU are the magic, and you always have been. **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#102
February 19 · 25 min
The Inflammation Problem That Feels Like Aging - Dr. Shivani Gupta | Ep 102
▶︎▶︎ Get my FREE ‘Self-with' Checklist: https://beehive.drmelissasonners.com/Self-With-checklist Are you experiencing brain fog, joint stiffness, or constant fatigue? Do you wake up tired, struggle to think clearly, or feel like your body just isn't what it used to be? You might be telling yourself "I guess this is just aging"... but what if it's not? In this episode, Dr. Shivani Gupta (PhD and Ayurvedic practitioner) reveals why that constellation of symptoms you're experiencing isn't aging at all...it's inflammation. And more importantly, she shares the simple daily rituals that can help you pause the inflammation and feel like yourself again. Discover how ancient Ayurvedic wisdom meets modern science to address chronic inflammation at the root cause, not just mask the symptoms. These practical, ancient tools are perfect for busy women who want better health without adding another full-time job to their plate. Your body isn't failing you...it's sending you messages. Start listening today. RESOURCES ▶︎ Dr. Shivani's Supplements & Teas (use code: MELISSA for a discount!): https://fusionaryformulas.com/?sca_ref=10256069.6Jms0prGWhCFdMAL ▶︎ The Inflammation Code book by Dr. Shivani Gupta: https://amzn.to/3OlCq2v ▶︎ Order my new book The Connection Code: https://theconnectioncodebook.com Connect with Dr. Shivani: Website: https://shivanigupta.com Instagram: https://instagram.com/dr.shivanigupta Facebook: https://www.facebook.com/theshivanigupta YouTube: https://www.youtube.com/@dr.shivanigupta Pinterest: https://www.pinterest.com/theshivanigupta **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#101
February 12 · 1 hr 3 min
What Actually Creates Bliss In Your Life | Ep 101
▶︎▶︎ Get my FREE ‘Self-with' Checklist: https://beehive.drmelissasonners.com/Self-With-checklist If you’ve ever felt lonely even while surrounded by people, busy but disconnected, or like you’ve somehow lost your spark along the way — this episode is for you. In this conversation, I sit down with Aubry Marie — a movement teacher, breathwork facilitator, artist, and mama whose work and presence have deeply shaped my own journey back into my body and back into myself. What started as a handstand workshop turned into a friendship rooted in vulnerability, play, and showing up scared. Together, we talk about female friendship, community, identity, and what it really takes to feel alive again as a woman. We explore why adult friendships can feel awkward and hard to build, why so many women quietly play small, and how reclaiming the parts of yourself you’ve set aside can open the door to deeper connection — with others and with yourself. This episode is about finding your people and remembering who you are in the process. In this episode, we cover: ▶︎ Why adult female friendship feels lonely and harder than we admit ▶︎ The subtle ways women lose their spark over time ▶︎ Why community doesn’t just “happen” — and how it’s actually built ▶︎ How vulnerability creates real connection between women ▶︎ The role movement and embodiment play in reconnecting to yourself ▶︎ Motherhood, identity shifts, and belonging ▶︎ Why being seen can feel scarier than being alone — and why it matters ▶︎ How to stop playing small and start showing up as who you really are Aubry Marie is a movement teacher, breathwork facilitator, artist, and mama based in Miami. She’s a three-time American Ninja Warrior competitor, rock climber, yoga instructor, and the first Alo Yoga billboard model. Her work centers on helping people reconnect with their bodies, confidence, and inner spark through movement, play, and embodiment. She’s also the creator of I (love) you, a message rooted in self-love, presence, and connection that has grown into a community movement and wearable art. Resources: ▶︎ Order my new book The Connection Code: https://theconnectioncodebook.com ▶︎ Grab my favorite red light - The Glow Light by Sauna Space (Use code INSPIRED for 10% off!): https://sauna.space/inspired ▶︎ Connect with Aubry Marie on Instagram: https://www.instagram.com/aubrymarie ▶︎ Aubry’s I (love) you merch: https://aubrymarie.com/ **************** 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.
#100
February 5 · 1 hr 14 min
Stop Forcing Through Life (Do THIS Instead) | Ep 100
▶︎▶︎ Get my FREE ‘Self-with' Checklist ▶︎▶︎ Get Dr. Sonya's new book, Heal Your Hormones, Reclaim Yourself If you feel anxious, overwhelmed, emotionally reactive, or numb — even while doing all the “right” things — your nervous system and hormones may be driving the cycle, not your mindset or willpower. In this episode, I’m joined by Dr. Sonya Jensen, a naturopathic physician and women’s health expert, to explore why so many women feel stuck in chronic stress, why self-care isn’t working, and how hormonal shifts and nervous system regulation shape how safe, calm, or on edge you feel in your body. We talk about why anxiety, burnout, and emotional overwhelm aren’t personal failures, how survival mode becomes a default state, and what actually helps your body return to calm and regulation. This conversation focuses on real life — small pauses, awareness, and simple nervous system tools you can use throughout the day. If you’ve been wondering why your body won’t relax, why stress feels constant, or why you feel “off” without a clear reason, this episode will help you understand what’s happening underneath — and how to work with your body instead of pushing against it. In this episode, we cover: Why anxiety and overwhelm are nervous system patterns, not flaws How hormones affect stress, mood, and emotional safety Why many women stay stuck in fight-or-flight or shutdown Why productivity-based self-care doesn’t lead to nervous system regulation Simple, everyday ways to support your nervous system Resources: ▶︎ Preorder my new book The Connection Code ▶︎ Grab your Higher Dose PEMF Mat (use code DRSONNERS15) ▶︎ Higher Dose PEMF Go Mat (use code DRSONNERS15) ▶︎ Heal Your Hormones, Reclaim Yourself by Dr. Sonya Jensen ▶︎ Dr. Sonya Jensen’s website ▶︎ Follow Dr. Sonya Jensen on Instagram **************** 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: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok
#99
January 29 · 14 min
This One Nerve Controls Stress, Shutdown, and Calm | Ep 99
If you feel constantly overwhelmed, anxious, emotionally numb, or stuck in survival mode, your nervous system may be driving the cycle — not your mindset, motivation, or willpower. In this episode, we dive into the vagus nerve, the primary nerve responsible for regulating stress, calm, emotional safety, digestion, and connection. When the vagus nerve isn’t supported, the body stays locked in fight-or-flight or shutdown, no matter how much self-care you try to add on. This conversation breaks down why modern women feel chronically stressed and exhausted, why quick fixes don’t last, and how to work with your nervous system instead of overriding it. You’ll learn how simple, science-backed practices can shift your body out of survival mode and back into calm, clarity, and connection — in real life, not just on retreat. I also share my personal experience with burnout: doing “all the right things” while still feeling reactive, disconnected, and depleted. What finally changed everything wasn’t more discipline — it was learning how to regulate my nervous system from the inside, in small moments throughout the day. In this episode, we cover: ▶︎ What the vagus nerve is and why it controls stress, calm, and emotional regulation ▶︎ The difference between fight-or-flight, shutdown, and safety states ▶︎ Why chronic stress isn’t a mindset problem — it’s a nervous system pattern ▶︎ How posture, breath, and focus directly affect vagal tone ▶︎ The “2-3-4 regulation rule”: two minutes, three times a day, for real change ▶︎ Why narrow focus and screens keep the nervous system stuck in survival mode ▶︎ How expanded gaze instantly signals safety to the brain ▶︎ Why cold exposure activates the vagus nerve ▶︎ How long exhales calm anxiety and lower stress hormones ▶︎ Why play and laughter are powerful nervous system regulators ▶︎ How small, consistent regulation reps outperform one-hour self-care routines
S1 · E98
January 22 · 46 min
WTF are Peptides? Risks and Rewards | Ep 98
Modern wellness culture has taught us to chase fixes: supplements, biohacks, protocols — without ever addressing the root. But real healing doesn’t happen downstream. It happens upstream, where the nervous system, circadian rhythm, and cellular signaling quietly determine how everything else functions. In this episode, I sit down with Nathalie Niddam, a holistic nutritionist, longevity educator, and internationally recognized expert in peptides and bioregulators. Nathalie has spent decades studying how the body heals itself when we stop overriding it — and start working with its natural intelligence instead. Together, we explore what peptides and bioregulators actually are, how they differ, and why they’re best understood as signals, not shortcuts. We talk about the concept of “going upstream,” nervous system regulation as the foundation of health, and why no advanced intervention works without basics like light exposure, circadian rhythm, nutrition, and stress recovery in place. This conversation is not about doing more. It’s about doing things in the right order — and learning when the body needs support versus when it needs space to recalibrate on its own. You’ll learn: ▶︎ What peptides and bioregulators really are — and how they differ in the body ▶︎ Why bioregulators are considered epigenetic switches rather than stimulants ▶︎ The “upstream vs downstream” model of healing — and why symptoms are not the problem ▶︎ How nervous system regulation sits at the top of the health hierarchy ▶︎ Why circadian rhythm, light exposure, and melatonin influence aging, hormones, and immunity ▶︎ The role of peptides like BPC-157 and copper peptides in repair and regeneration ▶︎ Why peptides are tools — not replacements — for lifestyle foundations ▶︎ When advanced interventions help move the needle, and when they can backfire ▶︎ How to approach peptides and bioregulators safely, intelligently, and ethically ▶︎ Why healing works best when we trust the body’s design instead of constantly overriding it Resources: ▶︎ The Connection Code by Melissa Sonners The Connection Code Book: Reset & Realign Your Nervous System ▶︎ Follow Nathalie: Longevity Biohacker and Peptide Expert (@nathalieniddam) • Instagram profile ▶︎ Nathalie’s website: https://natniddam.com ▶︎ Peptide Pro App: PeptidePro - Your all-in-one peptide tool ▶︎ PEMF Mat (Use the code MELISSAS for 15% off): HigherDOSE PEMF Pro Mat
#97
January 15 · 14 min
3 Ways to Sabotage Your Nervous System | Ep 97
Most nervous system dysregulation doesn’t come from trauma, burnout, or “doing life wrong.” It comes from small, everyday habits we repeat without realizing how deeply they affect our brain, body, and emotional state. In this episode, I break down three common patterns that quietly keep the nervous system stuck in survival mode — even for women who are doing all the “right” things. These habits are especially common for busy women juggling work, family, and mental load, and they often show up as irritability, anxiety, brain fog, exhaustion, or snapping at the people we love most. Rather than adding more routines or self-care to your plate, this episode focuses on simple, realistic nervous system resets you can use in real life. We explore how brainwaves, device use, stress repair, and visual focus shape regulation — and how small, consistent shifts can help you return to calm, clarity, and connection throughout the day. What You’ll Learn ▶︎ Why starting your day on your phone pushes your brain straight into stress mode ▶︎ How theta, alpha, and beta brainwaves affect mood, focus, and emotional regulation ▶︎ Why snapping at loved ones is often a nervous system signal — not a personal failure ▶︎ Simple repair tools to reset after emotional reactions, especially with children ▶︎ How chronic narrow focus keeps the nervous system locked in survival ▶︎ What “expanded gaze” is and why it instantly signals safety to the brain ▶︎ Why short, consistent regulation reps are more effective than long self-care routines ▶︎ How to rewire your nervous system in minutes, not hours Resources: ▶︎ The Connection Code by Melissa Sonners: https://beehive.drmelissasonners.com/the-connection-code ▶︎ FREE Circadian Reset Resource: Circadian Rhythm Reset https://beehive.drmelissasonners.com/circadian-rhythm-reset

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