If you find yourself dreading the holidays or stressed just thinking about everything on your to-do list, today’s episode is for you. In this episode, we're joined with Dr. Lana Butner and Dr. Jordan Trapp to share their expert tips on "hacking the holidays" to keep stress in check and embrace a calm, mindful season. Together, we’ll guide you through practical strategies for managing the hustle and keeping the holidays from taking over. So, if you're ready to ease into the festivities without the chaos, tune in and lean into a more peaceful holiday mindset.
Dr. Lana Butner, ND, LAc:
Dr. Lana Butner is a Board-Certified Naturopathic Doctor (ND) and Licensed Acupuncturist (LAc). She earned her Doctorate of Naturopathic Medicine at the Southwest College of Naturopathic Medicine (now known as Sonoran University of Health Sciences) and her Masters of Science in Acupuncture from the Phoenix Institute of Herbal Medicine and Acupuncture in Arizona. Dr. Lana’s lifelong interest in health and wellness stems back to her early childhood while in ballet recitals and tennis lessons, as it was from those initial experiences that her love of fitness and her reverence for the mind-body connection was instilled. While at Tulane University, she studied Exercise Science and was on track to advance to a Masters when she was introduced to naturopathic medicine. It was in 2011 that she had a pivotal encounter with a Naturopathic Doctor regarding her own chronic GI issues + mental health struggles, and her career trajectory was forever changed. She then discovered that she was able to combine the foundational concepts that she models her own life: movement, nutrition, and mindfulness, into a career as a Naturopathic Medical Doctor It is by combining Eastern and Western modalities that she is able to help guide others to achieve their optimal health by balancing hormones, easing digestion, calming the nervous system, losing the extra weight and ultimately helping other feel, sleep, look and think better in the process!
Website: https://www.drlanawellness.com/
Instagram: @drlanawellness / @drlanabutner
Dr. Trapp is a Naturopathic Doctor with a passion for individualized natural therapies, including nutrition, botanical medicine, acupuncture, and IV nutrient therapy. She received her B.S. in Molecular and Cellular Biology from the University of Arizona, where her fascination with the intricacies of human biology took root. Dr. Trapp went on to earn her Doctorate of Naturopathic Medicine from Sonoran University of Health Science, followed by an internship in naturopathic oncology and complex diseases in Seattle, WA.
Her background as a personal fitness trainer uniquely positions her to offer comprehensive, personalized treatment plans that emphasize the importance of nutrition and physical health. Dr. Trapp’s approach is grounded in the belief that true wellness encompasses the whole person, integrating physical, mental, and emotional health.
Specializing in female health and hormones, hormone replacement therapy, thyroid health, gastrointestinal health, and chronic illness, Dr. Trapp is dedicated to helping her patients achieve optimal health. Her expertise allows her to provide targeted support for each individual's unique needs, fostering balance and vitality through both Eastern and Western medical traditions. By combining these modalities, she empowers her patients to feel, sleep, and think better, guiding them towards their healthiest selves.
Instagram: https://www.instagram.com/jordan.trappp/
10-Part PCOS Course — Dr. Lana WellnessHack the Holidays — Dr. Lana Wellness
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00:56 Dr. Lana Butner introduction
02:33 Dr. Jordan Trapp introduction
04:12 Holiday stress and societal pressures on women
05:46 Audience questions on chronic stress impact
06:03 The effects of stress on the female body
07:17 Impact of stress on gut health
08:11 Chronic stress, gut microbiome, and nutrient absorption
09:21 Autoimmune issues linked with trauma and stress
09:46 Vagal tone and stress regulation
10:05 Differentiating high-stress events and chronic stress
10:49 Recognizing stress symptoms that seem "normal"
12:24 Hypervigilance and physical symptoms of stress
13:10 Fatigue and irritability in stressed moms
14:09 Dismissing symptoms as “normal” and tools to listen to the body
15:22 Foundational stress management techniques
16:14 Benefits of morning sunlight
17:21 Alternate nostril breathing for calmness
18:01 Sunshine's role in circadian rhythm
19:08 Cortisol support for stress management
20:07 Dr. Butner’s night-before stress prep techniques
21:04 Importance of lighting for evening relaxation
21:39 Cycle syncing for managing stress
22:37 Listening to yourself and stress cues
23:13 HALTS acronym for body awareness
24:33 Tracking cycles as the “fifth vital sign.”
25:10 Diet recommendations for blood sugar stability
26:56 Intermittent fasting considerations for women
28:13 Importance of fats for hormonal balance
30:24 Sleep and exercise considerations for stress
31:09 Impact of chronic stress on sleep
32:08 Cortisol and progesterone’s role in sleep
33:20 Importance of sleep for overall health
34:28 Link between immune system and sleep
35:10 Water hack for mid-night wake-ups
36:10 Supplements for stress management: Theanine
38:20 Ashwagandha and appropriate usage
39:30 Taurine’s role in managing anxiety
40:24 Importance of dosing and quality of supplements
41:38 Differences in supplement quality
43:09 Bioavailability of supplements
44:13 Social media myths and misinformation on supplements
47:12 Overview of the Hack the Holidays Challenge
48:50 Managing digestion, blood sugar, and movement during holidays
50:34 Encouragement for small changes, not New Year’s resolutions
54:17 Where to find more information and connect with guests
57:26 Mindset of Matter coaching contest announcement
