Heart and Health Wellness

Heart & Health Wellness Episode 32

released 2/3/26

Episode Title:

Emotional Regulation 101: Stress, Capacity, Overwhelm

Keywords:

overwhelm, exhaustion, over-functioning, mental health, wellness, biopsychosocial, self-care, burnout, emotional support, sustainable functioning

Summary

In this episode, Dr. Melissa Welch explores the themes of overwhelm and exhaustion, particularly in high-functioning individuals. She discusses the concept of over-functioning, where individuals take on excessive responsibilities, leading to chronic stress and burnout. The conversation emphasizes the importance of recognizing these patterns and understanding the biopsychosocial spiritual lens to address wellness holistically. Dr. Welch encourages listeners to reflect on their own experiences and the weight they carry in their daily lives, promoting awareness as the first step towards sustainable functioning.

Takeaways

• This is not just one person's experience.

• Over-functioning is a common issue.

• Functioning is not the same as being well.

• Chronic nervous system strain can lead to burnout.

• The biopsychosocial-spiritual lens is crucial for understanding wellness.

• Awareness of what you carry is the first step.

• Rest often feels unsafe before it feels helpful.

• Sustainable functioning is key, not just survival.

• Recognizing over-functioning can lead to better self-care.

• You are exactly where you need to be.

Chapters

00:00 Introduction and Listener Inspiration

02:32 Understanding Over-Functioning

05:51 The Biopsychosocial Spiritual Lens

08:55 Recognizing Your Own Patterns

10:11 Reflection and Next Steps

10:42 Introduction to Self-Care and Wellness

11:11 Engagement and Community Building

Hope for High Achieving Moms Returning to Work after Maternity Leave

If you are a mom returning to your career and struggling with guilt, confusion, or doubt after maternity leave, send me a DM on Instagram and let’s talk about how you can become clear, confident, calm, and guilt free.

Check out Heart & Health Wellness Resources mentioned on the show:

We Are AMMA:

Shop the cocoon and the New Mama Bundle or any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA. Use code “MELISSA” for 15% off your entire order!

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Music for intro and outro:

Music from #Uppbeathttps://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their music and sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode may be affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 31

released 12/31/25

Episode Title: Year in Review: How to Reflect on2025 and Plan for 2026 with Intention

Keywords

reflection, goals, personal growth, planning,self-improvement, wellness, mindset, daily practices, accountability, community

Summary

In this reflective episode, Dr. Melissa Welch guideslisteners through a thoughtful review of the past year, encouraging them toacknowledge their wins and lessons learned from 2025. She emphasizes theimportance of setting meaningful goals for 2026, focusing on dreams rather thanjust objectives. The conversation transitions into practical daily habits thatcan support these goals, highlighting the significance of mindset and communityin achieving personal growth. The episode concludes with a call to action forlisteners to create a plan for the new year, reminding them that they are notstarting from scratch but building on their experiences.

Takeaways

Reflecting onthe past year helps in personal growth.

Acknowledgingsmall wins is as important as big accomplishments.

Lessons learnedfrom losses can shape future success.

Focus on dreamsrather than just setting goals.

Daily practicesare essential for achieving long-term goals.

Mindset plays acrucial role in personal development.

Creating asupportive community can enhance accountability.

It's importantto identify and address barriers to success.

Having a cleardirection can provide inspiration and hope.

You arebuilding on your past experiences, not starting from scratch.

Chapters

00:00Reflecting on 2025: A Year in Review

05:32Dreaming Ahead: Setting Goals for 2026

08:53Daily Practices: Building Towards Your Goals

11:59Creating Your Plan: Focus and Commitment

15:49Inspiration and Community: Joining the Journey

New Program for High Achieving Moms Returning to Workafter Maternity Leave

If you are a mom returning to yourcareer and struggling with guilt, confusion, or doubt after maternity leave,send me a DM on Instagram and let’s talk about how you can become clear,confident, calm, and guilt free.

Check out Heart & Health Wellness Resources mentionedon the show:

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canvafor editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make apurchase—at no extra cost to you. I only share products I truly love andbelieve in. Thank you for supporting the show!

Heart & Health Wellness Episode 30

released 12/16/25

Episode Title: When Your Child Brings Home a Cold: How Parents Can Rest, Recover, and Let Go of Guilt

Keywords

parenting while sick, caring for a sick child, working momburnout, guilt when resting, biopsychosocial wellness, sick days as a parent, holiday stress and illness, daycare sickness guilt, rest without shame, family illness self-care

Summary

When sickness hits your household—especially as a parent—itrarely affects just one person. In this episode, Dr. Melissa Welch speaks directly to parents (and anyone) who are sick, recovering, or caring for a sick child while still trying to function at work, at home, and in life.

Drawing from personal experience as a working mom, thisepisode explores how to care for your biopsychosocial and spiritual (BPSS) health when illness shows up at the worst possible time—right before the holidays. Melissa normalizes the guilt, pressure, and internal conflict that often come with slowing down, sending a child back to daycare, or lettingthings go undone.

Instead of pushing through with shame, this episode offerspermission—and practical guidance—to rest, heal, and care for yourself without guilt. You’ll learn how illness is not a failure, why rest is not laziness, and how compassion (not productivity) supports true recovery.

Takeaways

Illness is not a personal failure
Rest is treatment, not a reward
Choose 1–2 non-negotiables and let the rest go
Guilt and shame don’t heal—compassion does
Daycare, support systems, and boundaries are part ofwellness

Chapters

00:01 – 04:17
Why this episode matters + personal story of parenting through sickness

04:17 – 06:18
Why illness feels harder as a parent (mental load, caregiving, productivityculture)

06:18 – 08:27
Biological health: rest, hydration, warmth, reducing output

08:27 – 10:53
Psychological health: guilt, “shoulds,” daycare decisions, self-compassion

10:53 – 11:38
Reframing guilt and productivity during illness

11:38 – 13:49
Social health: accepting help, canceling plans, letting connection be imperfect

13:49 – 15:46
Spiritual health: radical acceptance, slowing down, grounding practices

15:46 – 17:30
ractical reflections and reminders for healing without shame

17:30 – 18:08
What’s coming next: year-end reflection episode + 75 Hard accountability invite

18:08 – End
Final encouragement, gratitude, and reminder to rest and be well

Hope for High Achieving Moms Returning to Work afterMaternity Leave

If you are a mom returning to your career and struggling with guilt, confusion, or doubt after maternity leave, send me a DM on Instagram and let’s talk about how you can become clear,confident, calm, and guilt free.

Check out Heart & Health Wellness Resources mentionedon the show:

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

New Scalloped Cocoon available in three colors: natural(that’s the one I have), honey, and olive (what I’m getting next).

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode may be affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 29

released 12/4/25

Episode Title: How to Cope with Anniversary Grief during the Holidays, Why Old Loss Feels New Again—and Gentle Ways to Support Yourself Through It

Keywords

anniversary grief, coping with loss, grief during holidays,emotional healing, personal stories, family dynamics, navigating grief, grief strategies, mental health, emotional well-being

Summary

In this episode of the Heart and Health Wellness podcast,Dr. Melissa Welch discusses the concept of anniversary grief, sharing her personal experiences during the first holiday season without her grandfather. She explores how grief can resurface during significant dates and offers practical coping strategies for those navigating similar feelings, especially when children are involved. The episode emphasizes the importance of acknowledging grief as a natural part of life and provides insights into how to honor loved ones while managing emotions.

Takeaways

Anniversary grief is a common experience for many people.

Grief can resurface during significant dates or seasons.

It's important to allow yourself to feel grief without judgment.

Children can sense their parents' emotions and need guidance on how to process them.

Grief does not have a finish line; it can continue beyond the first year.

Your body remembers emotional events, triggering griefresponses.

Creating rituals can help honor the memory of loved ones.

It's okay to lower expectations during difficult times.

Sharing stories about loved ones can keep their memory alive.

Validation of feelings is crucial in the grieving process.

Chapters

00:00 Understanding Anniversary Grief

10:53 Navigating Grief During Holidays

16:51 Coping Strategies for Grief

New Program for High Achieving Moms Returning to Workafter Maternity Leave

If you are a mom returning to your career and struggling with guilt, confusion, or doubt after maternity leave, send me a DM on Instagram and let’s talk about how you can become clear,confident, calm, and guilt free.

Check out Heart & Health Wellness Resources mentionedon the show:

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

New Scalloped Cocoon available in three colors: natural(that’s the one I have), honey, and olive (what I’m getting next).

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.Affiliate Disclosure: Some links in this episode may be affiliatelinks, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 28

released 11/18/25

Episode Title: Why Moms Get Overstimulated And How to Take Your Energy Back

Summary: In this episode, Dr. Melissa Welch discussesthe concept of overstimulation, particularly in the context of busy women and working moms. She explains how overstimulation occurs when the brain receives more sensory input than it can process, leading to feelings of overwhelm. Dr. Welch emphasizes that this is a natural response of the nervous system and not a personal failing. She highlights the importance of recognizing these signals and the need for self-care and downtime to manage stress effectively.

Keywords: overstimulation, brain processing, nervous system, busy women, mental health, sensory input, working moms, emotional well-being, stress management, self-care

Chapters:

00:00 Understanding Overstimulation

00:15 The Brain's Response to Overstimulation

00:42 The Impact on Busy Women and Moms

 Check out Heart & Health Wellness Resources mentionedon the show:

NEW 5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Take the FREE Wellness Blind Spot Quiz here: https://heartandhealthwellness.kit.com/d51ba0d18b

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

New Scalloped Cocoon will officially debut to the publicnext week! Three colors: natural (that’s the one I have), honey, and olive (what I’m getting next).

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode may be affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 27

released 11/3/25

Episode Title: Simplify Your Wellness: How to FindMicro-Moments for a Healthier, Happier Life

Summary: In this episode, Dr. Melissa Welchsimplifies what it really means to “prioritize wellness” when your plate isalready full. From mindful moments during your morning coffee to turning yourcommute into a mini-reset, Melissa shares practical, free ways to support yourhealth without adding to your to-do list. You’ll walk away with easy,evidence-informed ways to nurture your physical, emotional, social, andspiritual wellness—one micro-moment at a time.

Keywords: simplify wellness, healthy habits,micro-moments, wellness tips

Takeaways

Wellness doesn’t require more time—just more intention.Use the moments you already have instead of waiting for the “perfect” routine.

Micro-moments matter. A single deep breath beforeopening your laptop or a short walk from a farther parking spot can shift yourday.

Consistency beats duration. Doing something smallevery day impacts your nervous system more than an occasional long session.

Your commute is a wellness opportunity. Turn it intotime to learn, reset, or connect instead of letting it drain your energy.

Biopsychosocial-spiritual wellness can happen in 5minutes. Hydrate, text someone you love, express gratitude, or take amindful pause—these are all powerful resets.

Chapters:

00:00 – 01:00 | Welcome &Video Update
Melissa returns to video and sets up the theme of simplifying wellness.

01:00 – 04:30 | Why WeOvercomplicate Wellness
The trap of “shoulds,” perfectionism, and unnecessary pressure aroundself-care.

04:30 – 06:30 | ReframingWellness
Wellness isn’t about doing more—it’s about noticing what already exists in yourday.

06:30 – 11:00 | Micro-Momentsof Wellness
Real-life examples: deep breaths in the driveway, mindful coffee, walkingfarther, texting loved ones.

11:00 – 14:30 | Using YourCommute as a Wellness Ritual
Listening to audiobooks, calling loved ones, or using drive time to decompressand reflect.

14:30 – 20:00 | Reclaiming TimeYou Already Have
How to identify small, unused moments and turn them into simple wellnesspractices.

20:00 – 23:00 |Biopsychosocial-Spiritual Breakdown
Quick wins for physical, mental, relational, and spiritual health.

23:00 – 25:00 | Sponsor Break:We Are Amma + The 5-Day Wellness Reset
Gift ideas for moms and free tools for deepening your wellness journey.

25:00 – 27:00 | Final Thoughts& Weekly Challenge
Pick one 5-minute habit, practice it daily for a week, and notice how you feel.

Check out Heart & Health Wellness Resources mentionedon the show:

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Take the FREE Wellness Blind Spot Quiz here: https://heartandhealthwellness.kit.com/d51ba0d18b

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canvafor editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make apurchase—at no extra cost to you. I only share products I truly love andbelieve in. Thank you for supporting the show!

Heart & Health Wellness Episode 26

released 10/14/25

Episode Title: How to Have Difficult Conversations: Communication Skills for Healthier Relationships

Summary: In this episode, Dr. Melissa Welch discusses the importance of having difficult conversations in both personal and professional relationships. She outlines the who, what, when, where, and why of these conversations, emphasizing the need for clarity and intentionality. Dr. Welch provides practical strategies for effective communication, including thesandwich method for feedback and the use of 'I' statements to express feelings. The episode concludes with a reminder that while you cannot control how others respond, being prepared can lead to more productive outcomes.

Keywords: difficult conversations, communication skills, conflict resolution, emotional intelligence, relationship management

Chapters:

00:00 Navigating Difficult Conversations

09:17 The Framework for Effective Communication

 Check out Heart & Health Wellness Resources mentionedon the show:

5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Take the FREE Wellness Blind Spot Quiz here: https://heartandhealthwellness.kit.com/d51ba0d18b

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.Affiliate Disclosure: Some links in this episode may be affiliatelinks, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 25

released 10/1/25

Episode Title: Manage Your Energy, Not Your Time:The Secret to Real Wellness & Productivity

Summary: In this episode of Heart and Health Wellness, Dr. Melissa Welch discusses the importance of managing energy over time. She explores the concept of biopsychosocial spiritual health, emphasizing how energy management can lead to a more fulfilling life. Dr. Welch shares personal anecdotes and practical tips on how to identify energy drainers and energizers, encouraging listeners to focus on activities that rejuvenate them.

Keywords: energy management, wellness, biopsychosocial health, time management, personal growth

Chapters:

00:00 Introduction to Energy Management

00:03:00 Identifying Energy Drainers

00:09:00 Practical Tips for Energy Management

00:15:00 The Importance of Being Present

00:21:00 Planning Your Day Around Energy

Check out Heart & Health Wellness Resources mentionedon the show:

NEW 5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Take the FREE Wellness Blind Spot Quiz here: https://heartandhealthwellness.kit.com/d51ba0d18b

We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA.Use code “MELISSA” for 15% off your entire order!

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzppUse Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Heart & Health Wellness Episode 24

released 9/23/25

Episode Title: “I Feel Guilty No Matter Where I Am”: How Career Moms Can Return to Work After Baby Without Losing Confidence or Balance

Summary: In this episode, Dr. Melissa Welch introduces a new program aimed at supporting working mothers, particularly those reentering the workforce after maternity leave. She discusses the common struggles these women face, such as guilt and exhaustion, and outlines an eight-week journey designed to help them regain confidence and balance in their lives. The program includes practical tools, mindset shifts, and community support, culminating in a pilot program that invites early participants to shape its future. Dr. Welch encourages listeners to share the message and support those who may benefit from the program.

Keywords: working moms, guilt, career, motherhood,wellness, support, program, empowerment, mental health, community

Chapters:

00:00 Introduction to the Program

01:32 Understanding the Struggles of Working Moms

03:38 Program Overview and Structure

08:49 Pilot Program and Community Engagement

12:14 Encouragement and Call to Action

Music for intro and outro:

Music from #Uppbeat

https://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make apurchase—at no extra cost to you. I only share products I truly love andbelieve in. Thank you for supporting the show!

Heart & Health Wellness Episode 22

released 9/16/25

Episode Title: How Using AI Can Help or Hurt Your Health and Wellness

Summary: In this episode of Heart and Health Wellness, Dr. Melissa Welch explores the ethical considerations of using AI in health and wellness. She discusses the pros and cons of AI, its impact on biopsychosocial spiritual wellness, and how to use AI as a tool to complement professional guidance.

Keywords: AI, health, wellness, ethical considerations, biopsychosocial spiritual wellness

Chapters:

00:00:00 Introduction to AI in Health

00:03:00 Pros of Using AI

00:09:00 Cons and Ethical Concerns

00:15:00 AI in Biopsychosocial Spiritual Wellness

00:21:00 Conclusion and Recommendations

Check out Heart & Health Wellness Resources mentioned on the show:

NEW 5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset

Take the FREE Wellness Blind Spot Quiz here: https://heartandhealthwellness.kit.com/d51ba0d18b

We Are AMMA: Shop the cocoon and the New Mama Bundle or any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA. Use code “MELISSA” for 15% off your entire order!

And some wellness necessities:

New to Journaling? Start Here with the Five Minute Journal: https://amzn.to/4kpRkQk

Love Journaling and need to restock? Here’s my favorite basic lined journal: https://amzn.to/4kfKD3y

Never tried a weighted blanket?! You need to! Check this one out: https://amzn.to/42Wplln

Try this for reducing stress at bedtime – get relaxed tea: https://amzn.to/4iQUxqH

Music for intro and outro:

Music from #Uppbeathttps://uppbeat.io/t/mood-maze/trendsetter

Check out Uppbeat for Creators and enjoy using their music and sound effects here: https://share.uppbeat.io/sv0kftygrzpp

Use Canva for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn.

Affiliate Disclosure: Some links in this episode may be affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!