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:

▶︎ YouTube

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▶︎ Website

Have you ever had that full-body ‘NO’ moment  (the one where every part of you is screaming not to do something) but you overrode it to keep the peace, look “easy,” or avoid being “too much”?

So many of us as women have been conditioned to disconnect from our intuition, to downplay our needs, and to override the very guidance that was designed to protect and lead us.

In this powerful conversation, I sit down with Abby Miller: holistic business strategist, founder of the Work Womb Podcast, and self-described “yoga teacher turned productivity preacher.” Abby works with visionary women who are building big dreams and teaches them how to follow their intuition, regulate their nervous system, and set the kind of boundaries that create freedom instead of burnout.

Inside the episode, we explore:

• Why intuition is your most underused business and life strategy as well as how to strengthen it in small daily decisions

• What happens when you override your gut (Abby’s raw stories of trauma, healing, and self-forgiveness)

• The surprising link between intuition, pleasure, and permission — and how to reclaim all three

• How to shorten the gap between inspiration and action by letting go of permission-seeking

• The role of boundaries in creating safety for yourself, your business, your kids, and your relationships

• Why community is essential for breaking through ceilings and moving past imposter syndrome

This is a conversation about trusting yourself in motherhood, in business, and in the messy, beautiful daily moments of life. Abby’s honesty, humor, and wisdom are such a gift.

Resources:

•Abby’s podcast Workwomb: https://www.workwomb.com/podcast

•Book suggestion: Unbound by Kasia Urbaniak: https://amzn.to/466tKn1

Join our community of amazing women reconnecting with ourselves through books and sisterhood:

https://beehive.drmelissasonners.com/book-nook

Have you ever faced something so dark, so overwhelming, that you were sure there was no coming back?Khalil Rafati knows exactly what that feels like. Once homeless, addicted to heroin, and certain his life was beyond repair, Khalil found a way to rebuild — not just to survive, but to create something extraordinary.Today, he’s the founder of SunLife Organics, a bestselling author, and a living example that no situation is truly hopeless.In this powerful episode, Khalil, author of I Forgot to Die, takes us through his journey from rock bottom to a life of deep purpose. He shares the raw truth of addiction and recovery, the unlikely opportunities that opened up when he dared to be unapologetically himself, and the spiritual and practical steps that helped him heal.We dive into:- The exact moment he decided to fight for his life — and what surrender had to do with it- How serving others became the most fulfilling “business plan” he could imagine- The unconventional wellness practices he swears by, from supplements to somatic healing- Lessons from meeting and working with incredible mentors (and how those connections came from simply showing up as himself)- The role of inner child work in releasing deep trauma- Why vision boards, when paired with action, can be a powerful tool for transformation- This conversation is real, unfiltered, and filled with hope. Whether you’ve faced your own rock bottom or just need a reminder that change is always possible, Khalil’s story will stay with you long after the episode ends.Resources:•‘I Forgot to Die’ by Khalil Rafati: https://amzn.to/4mX2duK •Join our community of amazing women reconnecting with ourselves through books and sisterhood: https://beehive.drmelissasonners.com/book-nook

Have you ever faced something so dark, so overwhelming, that you were sure there was no coming back?Khalil Rafati knows exactly what that feels like. Once homeless, addicted to heroin, and certain his life was beyond repair, Khalil found a way to rebuild — not just to survive, but to create something extraordinary.Today, he’s the founder of SunLife Organics, a bestselling author, and a living example that no situation is truly hopeless.In this powerful episode, Khalil, author of I Forgot to Die, takes us through his journey from rock bottom to a life of deep purpose. He shares the raw truth of addiction and recovery, the unlikely opportunities that opened up when he dared to be unapologetically himself, and the spiritual and practical steps that helped him heal.We dive into:- The exact moment he decided to fight for his life — and what surrender had to do with it- How serving others became the most fulfilling “business plan” he could imagine- The unconventional wellness practices he swears by, from supplements to somatic healing- Lessons from meeting and working with incredible mentors (and how those connections came from simply showing up as himself)- The role of inner child work in releasing deep trauma- Why vision boards, when paired with action, can be a powerful tool for transformation- This conversation is real, unfiltered, and filled with hope. Whether you’ve faced your own rock bottom or just need a reminder that change is always possible, Khalil’s story will stay with you long after the episode ends.Resources:•‘I Forgot to Die’ by Khalil Rafati: https://amzn.to/4mX2duK  •Join our community of amazing women reconnecting with ourselves through books and sisterhood: https://beehive.drmelissasonners.com/book-nook

Have you ever thought, “Why am I so tired even when I’m doing everything right?”

Or “Why can’t I just feel calm, even when I finally get a break?” If so, don’t miss this.

Today’s episode is a recording of my talk at the Return to Nature event hosted by Quantum Lens Wellness in the beautiful hills of Franklin, Tennessee. 🌿

I talk about:

•Why feeling anxious, reactive, or burnt out isn’t a sign you’re broken. It’s just your nervous system calling for support

•How to gently work with your natural rhythm using the 5 key brain waves: Theta, Alpha, Beta, Delta, and Gamma

•What it actually looks like to regulate your nervous system in real life (no fancy tools or perfect routines required)

•How the 5 Ps—Pause, Prepare, Produce, Plan, and Peace—can guide your day without making it feel like another to-do list

•Why joy, movement, and even play (yes, I talk about adult gymnastics)

If you’ve been craving more ease, flow, and connection in your days, I hope it gives you the soft permission you’ve been needing. 🫶

Resources:

•Be part of next year’s Return to Nature Event by Quantum Lens Wellness: https://www.quantumlenswellness.com/retreat

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

•My FREE resource to regulate your body’s own rhythm: https://www.drmelissasonners.com/regulate-your-rhythm

•Learn more about Quantum Lens Wellness and their beautiful events: https://www.quantumlenswellness.com

If you’ve been feeling snappy, scattered, or just bone-tired no matter how hard you try to “do it all,” this episode is for you.In this solo episode, I’m sharing something I wish every woman knew: you’re not doing it wrong, and there’s nothing wrong with you.Most of us are just stuck in a rhythm that isn’t built to carry us through the entire day. Our brains and bodies are wired to move through different waves of energy, focus, and rest—but no one ever taught us how.Together, we’ll explore a gentle, science-based system that helps you work with your brain instead of against it. No fancy tools, no rigid routines. Just simple practices you can layer into the life you’re already living.Inside the episode, I’ll walk you through:What each brain wave really does, like the morning dreaminess of theta, the calm flow of alpha, the go-get-it energy of beta, the healing power of delta, and the magic of gammaHow to know when you’re overusing a certain state (hello burnout!) and how to gently shiftLittle ways to reset your nervous system using light, music, movement, and intentional pausesA daily rhythm that feels supportive instead of depletingHow to use the 5 Ps: pause, plan, produce, plan again, and peace—to shape your day with intentionThis isn’t about doing less. It’s about doing things differently. Most importantly, it’s about remembering that your body already knows how to come home to calm, clarity, and flow. You just need the space to listen.Resources:Join our community of amazing women reconnecting with ourselves through books and sisterhood: https://beehive.drmelissasonners.com/book-nookMy FREE resource to regulate your body’s own rhythm: https://www.drmelissasonners.com/regulate-your-rhythm

Have you ever felt like you were doing everything right—eating better, trying to fast, doing the workouts—and yet your energy still crashes, your brain feels foggy, or your sleep just won’t improve?

In this powerful conversation with bestselling author and health educator Ben Azadi, we explore what it really means to get your body back on your side. It’s not through more control or more willpower—it’s through listening, pausing and realigning with what your body is already trying to tell you.

Ben’s message is one I know so many of us need to hear right now: your body isn’t broken. It’s wise. And when you remove the interference (stress, disconnection, overdoing) it remembers how to heal.

Inside the episode, we talk about:

•Why the nervous system is the starting point for metabolic health

•How Ben recovered from burnout and a panic attack in the middle of his book launch

•What fasting looks like when it’s in tune with your hormones (especially during perimenopause)

•The surprising connection between cortisol, glucose spikes, and weight plateaus

•How to use tools like HRV, CGMs, and body cues to actually listen to your stress response

•Why joy, play, and oxytocin are just as important as nutrition when it comes to healingYou’ll also hear Ben share his personal health rock-bottom and the mindset shift that helped him rebuild his body and come back home to himself. This one is about so much more than fasting.

Resources:

•Metabolic Freedom by Ben Azadi: https://amzn.to/41lWpAZ

•Learn more about Ben:https://www.benazadi.com

•Follow Ben on Instagram:@‌thebenazadi