When sickness hits your home, it can feel like a never-ending cycle of coughs, sniffles, and exhaustion. In this episode, Dr. Rachel Zimmer, a nurse researcher and food-as-medicine expert, shares practical, research-backed strategies to help you and your family recover faster. From healing foods to simple home adjustments and stress-reducing techniques, these tips go beyond “drink water and rest” to support your body’s ability to heal.

In This Episode, We Cover: 🍵 Food as Medicine – What to eat (and avoid) to speed up recovery 🏡 Home Hacks – Small changes that help prevent illness from spreading 🧘‍♀️ Stress & Immunity – How chronic stress slows healing (and what to do about it) 💡 Quick & Easy Tips – Simple, low-effort ways to care for yourself and your loved ones

Key Takeaways: ✔️ 70% of your immune system lives in your gut—nourish it wisely ✔️ Chicken soup, bone broth, and ginger are more than comfort foods—they have science-backed healing properties ✔️ Opening windows and using a humidifier can reduce airborne viruses by up to 80% ✔️ Zinc and vitamin C play a major role in shortening colds—get them through food for better absorption ✔️ Stress weakens immunity, so rest, deep breathing, and cozy comforts matter more than you think

Resources & Recommendations: 🛒 Shop my favorite cozy wellness essentials: Hygge Abode 📚 Want more wellness insights? Subscribe to The Hygge Nurse podcast! 📲 Let’s connect on Instagram! @hyggeabodelife

Enjoyed this episode? Share it with a friend, tag me on Instagram, and leave a review—it helps more people find simple, sustainable wellness tips!

Stay well, stay cozy, and I’ll see you next time!

Are you always on—even when you’re supposed to be resting? Do you wake up at 3 AM with a to-do list running through your head? If so, this episode is for you.

In today’s conversation, Dr. Rachel Zimmer, nurse practitioner and food-as-medicine researcher, dives deep into the science of true restorative rest—beyond just sleep. Chronic stress, especially for women, is at an all-time high, impacting our health in ways we may not even realize. In this episode, Rachel explores:

✅ Why rest is an active state of repair for your body and mind ✅ The latest research on chronic stress and its impact on women’s health ✅ Seven essential types of rest (hint: it’s not just sleep!) ✅ How to build simple, evidence-backed rest practices into your daily life—without guilt

If you’ve ever felt like taking a break is a luxury you can’t afford, this episode is here to change your mind. Because rest isn’t just something you deserve—it’s something your health depends on.

Resources & Links: 🌿 Download the free 5-Day Nourish & Unwind Guide – a research-backed meal and mindfulness plan designed to support your body and mind. Get it here!

📖 Studies & Reports Mentioned:

• 2023 Stress in America Report by the American Psychological Association
• Harvard Medical School study on gratitude and stress reduction

Let’s Connect! 📩 Have a takeaway from this episode? DM Rachel on Instagram @HyggeAbodeLife or email her at [email protected]. 💛 If you loved this episode, share it with a friend who needs a reminder that rest isn’t selfish—it’s essential.

🎧 Don’t forget to subscribe and leave a review! It helps more women reclaim the rest they actually need.

Until next time, take care and be well, friends. 🌿💛

Feeling anxious, overwhelmed, or caught in an endless loop of checking the news? You’re not alone. In this episode of The Hygge Nurse, Dr. Rachel Zimmer shares why our brains are wired to fixate on negative news, how the constant stream of updates impacts our nervous system, and—most importantly—how to break free from the stress cycle while still staying informed.

With science-backed strategies and simple mindfulness techniques, Rachel walks us through ways to calm our bodies, set intentional news consumption habits, and take meaningful action instead of spiraling into helplessness. If the weight of the world feels heavy right now, this episode is for you.

What You’ll Learn in This Episode:

✅ Why doomscrolling triggers stress and anxiety (the science behind negativity bias)

✅ How the news cycle is designed to keep you hooked—and how to disengage

✅ Quick nervous system resets, including the 5-4-3-2-1 grounding method and vagus nerve activation

✅ Practical ways to set healthier news consumption boundaries

✅ How to transform anxiety into action for positive change

✅ The power of community, joy, and nature in restoring balance

Try This Challenge:

Pick one small action from today’s episode and try it this week! Whether it’s setting a news check-in time, practicing a grounding exercise, or swapping doomscrolling for a mindful moment—pay attention to how it makes you feel. Let me know what works for you!

✨ Loved this episode? Share it with a friend who could use more peace in their life.

📌 Connect with me:

• Website: www.hyggeabode.com
• Instagram: @hyggeabodelife
• Email: [email protected]

💛 Thanks for being here. See you next time!

Dr. Rachel Zimmer opens up the deep connections between food access, health, and policy in this heartfelt episode of The Hygge Nurse Podcast. She shares personal experiences that have shaped her passion for food as medicine and discusses the real-life impact of programs like SNAP, WIC, Meals on Wheels, and produce prescription initiatives. With policy changes threatening the accessibility of these vital resources, Rachel highlights the human cost of food insecurity and the importance of community-driven solutions.

Key Takeaways: ✔️ Food is medicine – Nutrition isn't just about eating; it's a fundamental pillar of health and disease prevention. ✔️ Social determinants of health matter – Up to 80% of health outcomes are shaped by housing, food security, and transportation factors. ✔️ Policy decisions have real-life consequences – Cuts to food assistance programs disproportionately harm low-income families, older adults, and people with chronic illnesses. ✔️ Community-driven solutions work – Research-backed interventions like produce prescription programs show measurable health improvements. ✔️ We all have a role to play – Volunteering, advocating, and fostering connectedness can create healthier, more compassionate communities.

Ways to Get Involved: 🔹 Volunteer with Meals on Wheels to help deliver meals to older adults. 🔹 Support organizations like Hope of Winston-Salem, which provides families with fresh produce and nutrition education. 🔹 Learn about and advocate for policies that protect food assistance programs like SNAP and WIC. 🔹 Explore local community-based food initiatives in your area.

Relevant Books & Resources: 📖 Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet—One Bite at a Time by Dr. Mark Hyman 📖 The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest by Dan Buettner 📖 What the Eyes Don't See: A Story of Crisis, Resistance, and Hope in an American City by Dr. Mona Hanna-Attisha

Connect with Rachel: 💌 Email: [email protected] 📲 IG: @HyggeAbodeLife ⭐ Love this episode? Leave a rating & review to help support the podcast!

Closing Thought: Maybe make yourself a cup of tea, breathe deeply, and consider one small way to contribute to a more connected and nourished world.

Stay cozy, stay compassionate, and take care, friends. 💛

In this episode of The Hygge Nurse, Dr. Rachel Zimmer dives deep into the psychology of habits—why we repeat the ones we don’t want and why willpower alone isn’t enough to break them. Whether it's pouring a glass of wine at night, endlessly scrolling on your phone, or stress eating, your brain isn’t addicted to the habit itself—it’s addicted to the relief it brings.

Rachel walks through the habit loop—cue, craving, response, reward—and shares science-backed strategies to break unhelpful habits by replacing them with ones that serve you better. She explores: ✔️ The real reason habits stick (hint: it’s not about self-control) ✔️ How to rewire your brain with habit stacking ✔️ Why environment plays a bigger role than motivation ✔️ The power of mindful rituals to replace unhealthy coping mechanisms ✔️ Practical, sustainable alternatives to alcohol for relaxation and connection

If you’ve ever struggled with breaking a habit, this episode is for you. By the end, you’ll walk away with actionable steps to make new habits stick—without relying on willpower alone.

Resources & Links:

📖 Atomic Habits by James Clear – A must-read on the science of behavior change

🍵 Rachel’s favorite chamomile tea for a calming evening ritual

📓 Free Habit Tracker – Download to track your new habit swaps 🎧 Connect with Rachel on her website, The Hygge Nurse, and Instagram: @hyggeabodelife

If you loved this episode, please leave a review! Your feedback helps more people find the show and supports our mission of helping you create a healthier, more intentional life. 💛

Welcome back to The Hygge Nurse Podcast! This is our first episode of the year, and I’m thrilled to introduce my friend and esteemed colleague, Dr. Amber Brooks. She’s a board-certified anesthesiologist and comprehensive pain management physician from Wake Forest School of Medicine,. Today, we’re diving deep into holistic, science-backed ways to manage pain.

Dr. Brooks is an incredible advocate for treating pain beyond just medications—she weaves together innovative, whole-body approaches that empower individuals to take control of their health. In this episode, we explore:

🔹 The mind-body connection in chronic pain and why addressing stress, sleep, and emotions is key. 🔹 How movement is medicine—and why exercise shouldn’t be intimidating. 🔹 Nutrition for pain relief—what foods and supplements support inflammation reduction. 🔹 How mindfulness and body scanning techniques can help manage discomfort. 🔹 Tips for advocating for yourself at doctor’s appointments and ensuring your concerns are heard.

We also share our personal experiences with choosing a word for the year, how simple habits like walking can have mental health benefits, and how biofeedback tools (even checking your heart rate after deep breathing!) can show real-time improvements in well-being.

if you seek practical, compassionate strategies to improve your pain management or overall wellness. In that case, this episode contains actionable insights to help you take the next step.

Resources Mentioned in This Episode

📱 Apps for Pain & Wellness:

• Yuka – A barcode scanning app that helps you identify hidden food and personal care product additives.
• Calm – Guided meditations, body scanning, and sleep stories for relaxation and stress relief.
• Insight Timer – A free meditation app with thousands of mindfulness and pain management practices.

🧘‍♀️ Mindfulness Strategy:

• Body Scanning – A simple mindfulness technique to help you become aware of tension and pain while activating relaxation responses.

🎧 If you enjoyed this episode… ✔ Subscribe to The Hygge Nurse Podcast ✔ Leave a review—it helps others find this content! ✔ Share this episode with a friend who might benefit from these insights.

Be sure to follow us for more tips on staying healthy all year! IG: @hyggeabodelife and at our website: The Hygge Nurse

Wishing you a healthy, happy start to the new year—see you next time! 🎙💛

In this episode, Dr. Rachel Zimmer chats with Annael Brown, a registered dietitian nutritionist, busy mom of four (soon to be five!), and founder of Annael Brown Nutrition. Annael lives in Israel and specializes in helping women balance their health and nutrition amidst the beautiful chaos of motherhood.

Together, they explore:

• Why busy moms often prioritize others over themselves when it comes to eating.
• The challenges of emotional eating and nighttime snacking – and how to address them.
• Rethinking meal prepping to make it flexible, efficient, and realistic.
• Tips for creating simple, nutrient-dense snacks and meals that work for busy schedules.
• How to navigate conflicting nutrition advice and focus on what truly matters for your health.

Whether you’re a working mom, stay-at-home parent, or seeking practical ways to improve your nutrition, this episode is packed with actionable insights and relatable stories.

Resources Mentioned in This Episode

• Annael Brown Nutrition: Explore Annael’s services and resources for busy moms here.

Connect with Us

• Visit The Hygge Nurse website for more wellness resources.
• Follow Rachel on Instagram: @HyggeAbodeLife.

In this cozy and insightful episode, Dr. Rachel Zimmer, nurse researcher, nurse practitioner, and founder of Hygge Abode, guides us through the essentials of winter wellness. From combatting the winter blues to building spaces that nourish both body and mind, Rachel offers practical, research-backed strategies to support your well-being during the colder months. This episode is your gentle reminder that winter doesn’t have to be a season of survival—it can be a time of deep rest, comfort, and care for yourself and your loved ones.

What You'll Learn in This Episode:

• What is Seasonal Affective Disorder (SAD) and How It Affects Your Body: Rachel explains the biological reasons why shorter days impact mood, sleep, and energy—and how to counteract those effects.
• How to Create a Home That Supports Your Health: Discover why natural light, warm textures, and sensory elements like touch can positively impact your mental and physical well-being.
• The Power of Light Therapy: Learn how light therapy boxes can increase serotonin and support your circadian rhythm, as well as how to optimize your natural light exposure at home.
• The Importance of Layering Your Space: From cozy throws to soft textures, Rachel shares how layering materials can offer more than just warmth—it’s also a tool to reduce stress and invite relaxation.
• Food as Medicine for Winter: Rachel highlights immune-boosting foods, like root vegetables and warming spices, and simple ways to incorporate them into your meals. Plus, learn why bone broth and herbal teas are essential for gut health and overall wellness during the winter months.
• Clean Air, Clean Mind: Learn how humidifiers, air-purifying plants, and even cracking a window can improve the air quality in your home and boost your immune health.

"Winter wellness is not about perfection—it’s about progress. Your goal is not to create a 'perfect' home. It’s to make small, intentional shifts that leave you feeling supported instead of depleted."

🌿 Winter Wellness Guide: Grab your free Winter Wellness Checklist for simple, practical tips to support your health and home this season. This guide is filled with actionable steps to create a warm, wellness-forward space.

Follow & Connect: Follow Rachel Zimmer and Hygge Abode on Instagram at @hyggeabodelife for more tips on how to create a peaceful, wellness-centered home.

Next Episode: This is our last episode of the year, but we’ll be back in January with fresh ideas for wellness and mindful living. Until then, remember that wellness is not a luxury—it’s a lifestyle. See you in the new year!

In this episode of The Hygge Nurse Podcast, Dr. Rachel Zimmer explores the transformative power of boundaries for physical, emotional, mental, and spiritual wellness. Drawing from her personal experiences as a nurse, nurse researcher, and student of Brené Brown’s work, Rachel explores how boundary issues manifest in our bodies and minds and how setting boundaries can lead to a healthier, more balanced life.

What You'll Learn in This Episode

🌿 What it means to live “wholeheartedly” and why boundaries are essential to this way of living. 🌿 The mind-body connection and how boundary issues physically impact your body. 🌿 The science behind allostatic load and how chronic stress damages your health over time. 🌿 Why tension headaches, digestive issues, and sleep disturbances may be signals from your body about boundary violations. 🌿 How boundaries can increase compassion and why “clear is kind.” 🌿 Rachel’s 4 Pillars of Boundary Wellness: Physical, Emotional, Mental, and Spiritual Boundaries. 🌿 The NURSE Method for Boundary Setting — a step-by-step approach to setting limits with clarity and confidence.

Key Quotes from the Episode 💬 “Setting boundaries isn’t about building walls — it’s about creating healthy gates. You get to decide what comes in and what stays out.” — Dr. Rachel Zimmer

💬 “When we consistently override our limits, our bodies release stress hormones like cortisol and adrenaline. Over time, this creates what we call ‘allostatic load’ — the wear and tear on your body from chronic stress.” — Dr. Rachel Zimmer

💬 “Boundaries don’t just happen once and stay in place forever. It’s something you wake up every day and think about strategically.” — Dr. Rachel Zimmer

The NURSE Method for Boundary Setting Rachel’s simple yet effective method for setting boundaries in all areas of life: 1️⃣ Notice your needs (physical, emotional, mental, spiritual) 2️⃣ Understand your limits (what’s truly possible for you) 3️⃣ Respond with clarity (clear communication) 4️⃣ Support yourself first (like the oxygen mask principle) 5️⃣ Evaluate and adjust (boundaries need maintenance)

Resources 📘 Brené Brown — Books on wholehearted living and boundaries 📘 Henry Cloud — Author of Boundaries: When to Say Yes, How to Say No to Take Control of Your Life;

🧾 Free Resource: Download the Seasonal Wellness Rituals for Winter guide for practical tools to support your mental and physical health throughout winter. Get access to ideas for a healing drinks station, tips on light therapy, and a winter wellness checklist. Download the guide here.

Support the Show 🌿 Love this episode? Leave a review on Apple Podcasts, Spotify, or wherever you listen. Your support helps us grow!

Stay Connected 📍 Website: Hygge Abode 📍 Instagram: @hyggeabodelife 📍 Newsletter: 🌿 For more wellness tips and boundary-setting inspiration Subscribe here

Welcome back to The Hygge Nurse Podcast! In today’s special holiday episode, Dr. Rachel Zimmer dives into the heart of the home—the kitchen—to help you create a space that supports your wellness goals and brings calm and joy to your holiday season.

If meal prep chaos, cluttered counters, or mismatched utensils overwhelm you, this episode is here to help. Dr. Rachel shares actionable strategies to simplify, declutter, and organize your kitchen so it becomes a place of ease rather than stress. From the science of decluttering to eco-friendly swaps, you’ll leave with practical tools to transform your kitchen one small step at a time.

What You’ll Learn in This Episode:

• Starting small with one high-traffic area is the key to decluttering success.
• How visual clutter impacts your brain and stress levels—and how to fix it.
• The power of a 10-minute decluttering sprint using the Pomodoro Technique.
• Tips for organizing your kitchen into zones for maximum efficiency.
• Simple eco-friendly swaps to reduce waste and create a cozy holiday atmosphere.
• How to let go of sentimental seasonal items and embrace intentional living.

Free Resource:

Download your free guides: 5 Steps to Creating a Healthier, Stress-Free Kitchen in Just 10 Minutes a Day. Packed with simple, science-backed tips, this guide will help you reclaim and align your kitchen space with your wellness goals.

Transform your kitchen into a calm, wellness-focused space with the Mini Kitchen Wellness Overhaul Guide—packed with personalized tips and actionable steps to help you create a more organized, stress-free environment—download it now!

Mentioned in the Episode:

• Marie Kondo’s Tidying Philosophy: Learn to ask, "Does this bring me joy?" when deciding what to keep or let go.
• Pomodoro Technique: Work in short, focused intervals to stay productive and reduce overwhelm.

Additional Resources to Check Out:

1. Decluttering at the Speed of Life by Dana K. White – A practical approach to decluttering and creating a space that works for you.
2. Beeswax Wraps – A reusable alternative to plastic wrap, perfect for reducing waste during the holiday season.
3. Hygge Abode’s Sustainable Kitchen Collection – Beautiful, functional, and eco-friendly items for a mindful kitchen.

Stay Connected:

Follow Rachel Zimmer on Instagram for more tips and inspiration: @HyggeAbodeLife

If you enjoyed this episode, share it with a friend and leave a review to help more listeners discover The Hygge Nurse Podcast. Happy decluttering, and here’s to a calmer, more joyful holiday season!