▶︎ 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.

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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

▶︎ 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 

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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

▶︎ 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/ 

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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

▶︎ 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/ 

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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

▶︎ 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 

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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

▶︎ 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 

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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

▶︎▶︎ 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/ 

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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

▶︎ 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  

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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

▶︎ 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 

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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

▶︎ 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 

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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