Wellness Unfiltered with Dr. Quinnett

Avoiding something that makes you anxious can feel like relief. But what happens when that short-term relief starts influencing your decisions, relationships, and everyday life?

In this episode of Wellness Unfiltered with Dr. Quinnett, we're talking about the anxiety avoidance trap and why the things we do to feel better in the moment can sometimes keep us stuck in the long run.

Avoidance isn't always obvious. Sometimes it looks like procrastination, people-pleasing, perfectionism, overthinking, or constantly seeking reassurance before making a decision.

We'll explore:

• Why avoiding anxiety provides immediate relief but can reinforce the cycle

• How anxiety can influence your relationships, boundaries, and decisions

• Why perfectionism, overpreparing, and people-pleasing can be forms of avoidance

• The difference between healthy boundaries and avoiding emotional discomfort

• Three questions to help you recognize your own avoidance patterns

The perspective shift: You don't have to wait until anxiety disappears to make a decision or take a meaningful step forward. The goal isn't to eliminate anxiety. It's to stop letting anxiety sit in the driver's seat.

Stay Connected

• Explore Swank Counseling: www.swankcounseling.com

• Instagram: @DrQuinnett

• YouTube: @DrQuinnett

• My Journal: Journey to a New You

If this episode resonates with you, follow Wellness Unfiltered with Dr. Quinnett, leave a rating or review, and share it with someone who might benefit from a different perspective on anxiety.

Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for individualized mental health treatment, medical advice, or professional care.

Why is it so easy to focus on what you did wrong, what you should have done differently, or where you think you are falling short?

In this episode of Wellness Unfiltered with Dr. Quinnett, I’m talking about self-criticism, perfectionism, anxiety, and the pressure we place on ourselves to get everything right.

We’ll explore the difference between self-awareness and self-criticism, why being hard on yourself can feel productive, how impossible standards develop, and why self-acceptance does not mean lowering your expectations.

Sometimes the goal is not to push harder.

Sometimes it is to step back, look at the whole picture, and stop allowing one mistake, insecurity, or difficult moment to define how you see yourself.

Prefer to read?

Read the companion article:
Why Am I So Hard on Myself? How to Quiet Self-Criticism Without Lowering Your Standards
https://www.swankcounseling.com/blog/why-am-i-so-hard-on-myself

Stay connected:

Therapy in Nevada:
https://www.swankcounseling.com

Instagram: @DrQuinnett
https://www.instagram.com/drquinnett

YouTube: @DrQuinnett
https://www.youtube.com/@DrQuinnett

Listen to Wellness Unfiltered with Dr. Quinnett on your preferred podcast platform:
https://pod.link/1896861970

For educational purposes only. Not a substitute for therapy, medical care, or individualized mental health treatment.

When you feel anxious, it’s easy to assume the answer is entirely psychological. But your brain doesn’t operate separately from the rest of your body.

Your gut, thyroid, blood sugar regulation, sleep, stress, and nutrition can all influence how you feel physically and emotionally. And sometimes those physical signals can overlap with what we experience as anxiety.

In this episode, I’m widening the lens on anxiety and looking at the connection between mental and physical health.

We’ll talk about the gut-brain connection, how thyroid function can sometimes contribute to symptoms that feel like anxiety, and how blood sugar fluctuations and metabolic health can create physical sensations like shakiness, irritability, heart pounding, or simply feeling “off.”

This doesn’t mean every anxious feeling has a nutritional, hormonal, or metabolic cause. Anxiety is complex. Sometimes the answer is psychological, sometimes physiological, and often it’s a combination of both.

My goal is to help you look beyond a single explanation for what you’re experiencing and start asking a broader question:

What else might be happening in my body?

If you’ve been doing the mindset work but still feel like your body is sending you signals you don’t fully understand, this episode is for you.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, here.

• Connect on Instagram: Follow @DrQuinnett for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to @DrQuinnett for podcast episodes and educational content.

• Explore my journal: Journey to a New You offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick NoteThis podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

Cortisol has become one of the most talked-about hormones in wellness.

High cortisol. Cortisol belly. Cortisol face. Supplements to lower cortisol.

But cortisol itself isn’t the enemy.

Your body needs cortisol. It plays an important role in your stress response, energy regulation, blood sugar, inflammation, and your normal sleep-wake rhythm. The bigger concern is what happens when your body is repeatedly managing stress without enough opportunity for recovery.

In this episode, I’m shifting the conversation away from trying to “fix” cortisol and toward a more useful question:

What keeps asking your body to produce a stress response in the first place?

We’ll talk about psychological stress, poor sleep, under-fueling, training without adequate recovery, mental load, and other demands that can add to the total stress your body is managing.

I also challenge the idea that the answer is always another supplement, morning routine, or cortisol-lowering hack.

Sometimes your body isn’t malfunctioning. It may be adapting to the conditions you’re asking it to manage.

If you’ve been wondering whether cortisol or chronic stress could be contributing to weight changes, fatigue, cravings, sleep problems, or that wired-but-tired feeling, this episode will help you understand cortisol through a different lens and give you a better place to start.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠here⁠.

• Connect on Instagram: Follow ⁠@DrQuinnett⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠@DrQuinnett⁠ for podcast episodes and educational content.

• Explore my journal: ⁠Journey to a New You⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

PCOS has been renamed PMOS: Polyendocrine Metabolic Ovarian Syndrome. And the new name tells us something important about how we should be thinking about this condition.

For years, the conversation around PCOS has centered heavily on periods, fertility, ovaries, and cysts. But PMOS puts greater emphasis on something that deserves much more attention: endocrine and metabolic health.

In this episode, I’m breaking down why PCOS was renamed, what PMOS means, and why the word metabolic matters.

We’ll talk about hormones, insulin resistance and regulation, metabolic health, weight changes, and why these issues can continue to matter across different stages of a woman’s life.

My goal isn’t to make you fear another diagnosis or convince you that every symptom is hormonal. It’s to help you better understand the bigger picture, recognize why this condition extends beyond the ovaries, and give you better questions to bring into conversations about your health.

If you’ve previously been diagnosed with PCOS, you’re hearing PMOS for the first time, or you’ve always thought of PCOS primarily as a reproductive condition, this episode will give you a different way to think about it.----

Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

Every fall, the same thing seems to happen. Summer ends, school starts, schedules get fuller, and the healthy habits that felt manageable a few months ago suddenly become harder to maintain.

Then comes the familiar thought: I need to get back on track.

But what if you don’t need more discipline? What if your capacity has changed, but your expectations haven’t?

In this episode, I’m talking about why consistency with nutrition, movement, sleep, and wellness can feel harder during busy seasons and why trying to force yourself back into an old routine can keep you stuck in an all-or-nothing cycle.

I’ll also introduce the 1% rule, a practical way to keep making progress when you don’t have the capacity to do everything.

Because consistency doesn’t mean doing the same amount all year long. Sometimes it means adjusting your approach so your health habits can work within the life you’re actually living.

If fall usually leaves you feeling like you’ve fallen off track and need to start over, this episode will give you a different way to think about progress.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

If you’re trying to lose weight, build muscle, have more energy, or simply feel better after 35, it’s easy to start wondering whether you’re missing the right supplement.

I get it. I take supplements too.

I see them as tools that can support the work I’m already doing through nutrition, strength training, sleep, movement, stress management, and consistency.

In this episode, I’m breaking down the supplements I personally use: creatine and essential amino acids. I’ll share why I use them, what the research tells us, and where I think they fit into a realistic wellness plan for women over 35.

I’m talking about:

• Why creatine isn’t just for people trying to “bulk up”
• Creatine, water weight, and the fear of bloating
• How creatine may support muscle, recovery, and healthy aging
• The difference between BCAAs and essential amino acids
• Why getting all 9 essential amino acids matters
• Why amino acids don’t replace eating enough protein
• How I decide whether a supplement is actually worth adding to my routine

My goal with this episode isn’t to convince you that you need more supplements.

It’s the opposite.

I want you to understand what actually creates the foundation for better health so that, if you do choose to supplement, you’re using it intentionally rather than hoping it will do the work your body still needs from you.

Because supplements can support the work. But they can’t replace the work.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

What if the fastest way to better energy, easier weight loss, and more self-trust is to make your meals less exciting?

In this episode I make the case for boring meals, and why repeatable food routines often beat perfect macros, endless recipe hunting, and constant meal planning.

For high-achieving women, especially those navigating perimenopause, nutrition can turn into one more project to manage. I break down how the chase for novelty creates friction, decision fatigue, and all-or-nothing thinking, while a simple, familiar meal structure creates consistency you can actually sustain.

You'll discover:

• Why boring meals can be more effective than Instagram-worthy ones
• How fewer food decisions free up mental energy across a packed day
• Why simple routines give you a baseline for tracking energy, cravings, sleep, and recovery
• How one client working overnight shifted from caffeine dependence to better fueling, better sleep, and real progress
• The difference between a rigid diet and a repeatable framework built around protein, carbs, fat, and your real schedule

I also share how self-trust is built through repeated follow-through, not perfection. Instead of restarting every Monday, you'll learn how to return to your baseline after brunch, dinner out, or a week that went sideways, without punishing yourself or starting over.

If your nutrition feels complicated, this episode is a reset. It's especially useful if you want practical weight loss support, more stable energy, and a sustainable approach to perimenopause that fits real life, not internet perfection.

A simple food routine may not look impressive online, but it can change how you eat, how you feel, and how confidently you show up for your own goals.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

You can know exactly what to do for weight loss and still struggle to do it consistently.

In this episode of Wellness Unfiltered with Dr. Quinnett, we're talking about the connection between mindset, behavior change, and weight loss, and why knowing what to do is only part of the equation.

You'll learn how your thoughts and self-talk influence your habits, why all-or-nothing thinking can keep you stuck in the start-over cycle, and how shifting from judgment to curiosity can help create more sustainable behavior change.

We'll also explore Restore and Observe, the first two steps of the R.O.O.T.E.D. Method, and three questions to ask before changing your nutrition, workouts, supplements, or entire routine.

Because mindset doesn't magically create weight loss. Mindset influences behavior, and repeated behaviors influence results.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.

This is part 6 of 6 of the Summer Wellness Reset series.

Over the past five weeks I have talked about alcohol, nutrition, movement, sleep, and relationships. And today I am bringing it all together with the one pillar that makes everything else stick.

Identity.

Because most women do not just want a better routine. Underneath all of it they are asking a deeper question. Who am I now? Who am I in this season of life? Who am I becoming?

In this episode I cover who you were before you started putting yourself last and why that version of you did not disappear, why the old way of showing up no longer fits and what this season is actually asking of you, how identity is built through the small everyday choices you make and why those choices become evidence of who you are becoming, why you are allowed to want more for yourself without guilt, and how nutrition and strength training are not just physical tools but some of the most powerful tools you have for your mental health in perimenopause and beyond.

I also share the long-game approach to wellness. Not a quick fix. A real sustainable strategy that supports your whole self.

If you have been listening and thinking I need someone to help me put all of this together, this is the episode that will tell you exactly what that looks like.

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Stay Connected & Explore More

Wellness is an ongoing journey, and you don't have to have everything figured out. If today's episode resonated with you, here are a few ways to stay connected and continue learning.

• Learn more about my work: Explore mental health resources and learn about individual and couples therapy in Las Vegas, Nevada, ⁠⁠here⁠⁠.

• Connect on Instagram: Follow ⁠⁠@DrQuinnett⁠⁠ for insights on mental health, nutrition, behavior change, and whole-person wellness.

• Watch on YouTube: Subscribe to ⁠⁠@DrQuinnett⁠⁠ for podcast episodes and educational content.

• Explore my journal: ⁠⁠Journey to a New You⁠⁠ offers space for self-reflection, personal growth, and intentional living.

• Keep listening: Follow Wellness Unfiltered with Dr. Quinnett on your favorite podcast platform for new weekly episodes.

A Quick Note

This podcast is intended for educational and informational purposes only. Content does not constitute or replace psychotherapy, medical advice, nutritional treatment, or individualized mental health care. Listening to this podcast does not establish a therapist-client relationship. Always consult a qualified healthcare professional regarding your individual needs.