👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

You've always been the empathetic one. The supportive one. The one who just knows when something feels off in a room.

But what if some of what you've called empathy is actually your nervous system doing something completely different, something it learned to do a long time ago, just to keep you safe?

In this episode, we're unpacking the surprising connection between being a highly sensitive woman and becoming a people-pleaser, and it starts with a stress response most people have never heard of.

You probably know fight, flight, and freeze. But there's a fourth one. It's called the fawn response, and it's incredibly common in sensitive women. The tricky part? From the outside, it can look almost identical to genuine care and connection.

So how do you tell the difference between fawning and actually choosing to show up for people? There's a simple internal check that makes it surprisingly clear, and once you know it, you'll start noticing it everywhere.

This episode will also help you make sense of why so many sensitive women feel increasingly drained by patterns that used to feel totally normal, and why that shift isn't a sign something is wrong with you. It might actually be a sign that something is finally going right.

Enjoy!

Jess

✨️ Private Monthly Coaching

Research & Resources Mentioned

• Aron, E. N. (1997). Sensory-Processing Sensitivity and Its Relation to Introversion and Emotionality. Journal of Personality and Social Psychology.
https://doi.org/10.1037/0022-3514.73.2.345
(Foundational research describing the Highly Sensitive Person trait.)

• Highly Sensitive Person research overview (Elaine Aron, PhD)
https://hsperson.com/research/
(Accessible summary of sensory processing sensitivity and HSP traits.)

• Walker, P. The Four Trauma Responses: Fight, Flight, Freeze, Fawn.
http://www.pete-walker.com/fourFs_TraumaTypologyComplexPTSD.htm
(Well-known clinical explanation of the fawn response.)

• Taylor, S. E. et al. (2000). Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review.
https://doi.org/10.1037/0033-295X.107.3.411
(Landmark study introducing the tend-and-befriend stress response.)

• UCLA summary of the Tend-and-Befriend response
https://www.psychology.ucla.edu/news/tend-and-befriend
(Readable overview of the research and biological mechanisms.)

• Polyvagal Institute educational resources
https://www.polyvagalinstitute.org
(Information on autonomic nervous system states, safety responses, and social engagement.)

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Most women don’t struggle with consistency because they lack discipline.

They struggle because they’re trying to apply rules that were never designed for their female body or their stage of life.

In this episode, we look at why habits that once felt easy can suddenly require far more effort, why pushing harder often backfires in your 30s and 40s, and how many women unknowingly start working against their own nature while trying to “stay on track.”

If you’ve been wondering why your body no longer responds the way it used to, this conversation may help you better understand why and reframe the way you think about it. 

Enjoy!

Jess

✨️ Private Monthly Coaching

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

If your cycle, energy, or PMS feels less forgiving in winter, then you'll want to listen to this episode.

I dive into why hormonal symptoms often feel amplified this time of year and how you can  approach support differently during this season.

Enjoy!

✨️ Private Monthly Coaching

References:

• Czeisler, C. A., et al. (2015). Circadian rhythms, sleep, and endocrine regulation. Endocrine Reviews, 36(4), 447–470.
🔗 https://academic.oup.com/edrv/article/36/4/447/2354686

• Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
🔗 https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144318

• Loucks, A. B., Kiens, B., & Wright, H. H. (2011). Energy availability in athletes. Journal of Clinical Endocrinology & Metabolism, 96(7), 2030–2041.
🔗 https://academic.oup.com/jcem/article/96/7/2030/2833678

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Every January, there's always a surge in people setting new personal, health, or business goals that are many times hard to reach. And that can put pressure on you to set unachievable goals for yourself, too. 

But what if you've set reasonable goals for yourself, yet these feel heavy and difficult to achieve?

This episode offers a different way to understand what’s happening. I dive into why motivation can drop when capacity is low, how winter affects the body’s ability to initiate change, and what it means to approach goals with more ease instead of pressure.

Enjoy!

✨️ Private Monthly Coaching

References:

• Czeisler, C. A., et al. — Circadian rhythm, sleep, and hormonal regulation
Endocrine Reviews
https://academic.oup.com/edrv/article/36/4/447/2354686

• Lambert, G. W., et al. — Light exposure, dopamine activity, and motivation
The Lancet
https://www.sciencedirect.com/science/article/pii/S0140673603134016

• McEwen, B. S. — Stress, cortisol, and how the body allocates energy
Annals of the New York Academy of Sciences
https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2008.03995.x

• Schiller, C. E., et al. — Progesterone, GABA, and stress tolerance
Frontiers in Neuroendocrinology
https://www.sciencedirect.com/science/article/pii/S0091302213000338

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In this reflective, confession-style episode, I share why I took an unplanned pause from podcasting, and what it showed me about burnout and capacity.

I’m speaking from the middle of the process: noticing how mental, emotional, physical, and social energy can quietly become overextended, especially for highly sensitive, high-capacity women.

This episode explores:

- what burnout can look like before it becomes obvious

- what consistency isn’t

- how sensitivity isn’t the problem and what is 

- and what it means to slow down 

This is an honest reflection and an  invitation to listen inward, especially if your nervous system has been asking for less.

If you’ve been feeling stretched thin, disconnected, or quietly exhausted, this episode is a reminder that honoring your capacity is part of sustainable wellness and that pausing can be an act of integrity.

✨️ Monthly Private Coaching

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Whether you struggle with eating out, overindulging at social events, or feeling “off” when you travel, these moments can make healthy habits feel nearly impossible.

If you feel like restaurants, gatherings, or travel days tend to throw you off your routine, this episode will help you understand why it feels so challenging, and what your body is actually trying to communicate.

I cover all the areas that shape your eating experience long before you even take a bite.

(And if you want the deeper, step-by-step support, we just had a full intentional eating lesson inside the Hormone Refresh Membership covering dining out, social eating, and travel from a hormone-supportive, nervous-system–aware approach. See membership link below.) 

XO,

Jess 

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Got a podcast topic idea? Click here.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Just a little check-in today. If you’re in a full season or feeling stretched thin, this episode is your permission slip to rest, pause, and just be. You’re allowed to slow down and I hope this gives you the reminder you needed. 

XO,

Jess 

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Got a podcast topic idea? Click here.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

If you’ve ever felt like you’re “good for a week” and then crash… or you’ve been judging yourself for not being consistent, you’re not alone. And you’re not inconsistent. You’re cyclical.

In this episode, I talk about why you may feel inconsistent, especially when it comes to work, home responsibilities, friendships, and your health; and why none of it means you’re doing anything wrong.

This conversation is here to help you exhale, feel seen, and finally understand yourself through a softer, more compassionate lens.

Enjoy!

XO,

Jess 

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Got a podcast topic idea? Click here.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

A tiny chore that seems so simple ended up teaching me so much about my brain, my nervous system, and the way I relate to certain tasks. 

Tune in to this week's episode to hear how I make laundry feel less dreadful, what helps me move through it with more ease, and what it  taught me about myself. 

Enjoy!

XO,

Jess 

✨️Join The Hormone Refresh Membership✨️

Got a podcast topic idea? Click here.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

You finally get a quiet moment… and suddenly your brain starts running through your to-do list. Taking a break feels wrong, or like you’re falling behind or wasting time.

Sound familiar?

In this episode, I talk about why rest can feel unproductive, what’s really happening beneath that guilt, why it’s so hard to slow down, what your body might really be trying to tell you, and  and why learning to pause or rest is one of the most powerful forms of self-leadership and personal growth.

Enjoy!

Jess 

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Sometimes, even when you love what you do, showing up feels hard.

In this honest episode, I share a behind-the-scenes moment from my own life as an introvert and HSP, and what it really feels like when I don't feel like showing up. 

And if you’ve ever put pressure on yourself, and have felt guilty for needing rest or pulling back, I invite you to tune in to this one. 

Enjoy!

Jess

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In today's episode, I talk about four boundaries that are foundational, especially for women of faith to feel balanced and live a peaceful & purposeful life.

I go into each of these boundaries, how boundaries are actually biblical, and offer practical ways to identify where your boundaries are too loose or too rigid, so you can restore balance and well-being.

Enjoy!

Jess

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Over the years, my perspective on nutrition and wellness has changed more than I ever expected.

In this episode, I share some of the beliefs I once held about food, discipline, supplements, routines, and weight loss. And why real-life experience, client work, and deeper understanding challenged many of them.

Some of these shifts surprised me. Others took years to understand.

If your health journey has ever felt more complicated than the advice you’ve been given, this conversation may offer a different way of looking at what’s actually going on.

Enjoy!

Jess

✨️ Private Monthly Coaching

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In today's episode, we're diving into:

- Why boundaries aren’t rude

- How to protect your energy

- And what to do when people just don’t understand

My hope is that this episode will help you find peace in the moments that feel draining and remind you that honoring your needs is an act of love to both you and others, even when others can’t see it or disagree with you.

Enjoy!

Jess

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In today’s conversation, I want to offer you a reframe that might change the way you think about your inconsistency with your health habits and goals. 

I’ll walk you through:

▪︎ What is often at the root of low motivation

▪︎ What is the real foundation for lasting health habits

▪︎ How to go from feeling like you lack willpower to understanding what it takes to achieve your wellness goals

Enjoy!

Jess

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Quick fixes can feel so satisfying in the moment — the promise of fast results, the structure of a strict plan, the relief of “finally doing something.” I've fallen for them, too.

But the truth is, those same fixes often leave you more stressed, depleted, and right back where you started.

Tune into this week's this episode to find out:

✨ Why quick fixes give that short-term rush (and why it never lasts)
✨ How they quietly stress your hormones, energy, and mood
✨ The gentler, steadier approach that actually helps you feel better for the long haul

Enjoy!

Jess

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

I didn’t buy every new product or gadget — but I did feel the pressure to. The pressure to keep up with what clients and followers were asking about was very real.

In this episode, I’m opening up about how I carried that weight, why it didn’t align with the message I truly wanted to share, and the measures I took that helped me go — from feeling pressured and the desire to people-please → to something that feels sane, simple, aligned, pressure-free, and sustainable.

🎧 I hope you enjoy! 

Love,

Jess

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

You feel like you’re always “starting over”. Like you stick with something for a while… and then life happens, and suddenly you’re back at square one, again. 

If that spoke to you, in this episode, I get into why this keeps happening and share ways you can deal with setbacks, choose smaller steps that fit, and find a flow you can stay consistent with. 

Enjoy!

Jess

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

If you've tried meditation, deep breathing, journaling, and all the stress hacks out there, but you still end the day totally drained — you’re not the only one and there's a reason  that's happening.

The way most of us are taught to “manage” stress just doesn’t work in real life.

In this episode, I’m diving into why all the usual stress management advice isn’t working for you… and what actually will.

I'll talk about:

✨ why those quick fixes don’t stick
✨ the hidden stuff that's keeping you stressed
✨ what actually helps your body feel calm + balanced

If you’re tired of trying to relax and still ending up stressed, this one’s for you.

Enjoy!

Jess

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Consistency with fitness has always been a struggle for me—and maybe for you, too. Between old back injuries, hormonal struggles, and the belief that workouts had to look a certain way to be effective, I could never make it stick.

But something shifted recently. I’ve found a new workout flow that actually feels sustainable, enjoyable, and possible. In this episode, I’m sharing the honest story of how I got here—and the surprising things that finally made consistency click.

If you’ve ever wondered why fitness hasn’t “worked out” for you in the past, this one’s for you.

I'll share the simple shifts that turned my fitness routine from frustrating to sustainable—and how they can work for you, too.

Enjoy! 

Jess

Me enjoying my iced decaf matcha latte 🍵 

Here's the matcha powder I used

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Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

✨️ In this short and heartfelt episode, I’m inviting you into something I’ve quietly been working on behind the scenes — a soft landing place for women who want to feel better in their bodies, without pressure, burnout, or perfectionism.

If you've been feeling stuck in cycles of fatigue, stress, difficul periods, or frustration with your body… you're not alone. And you're not failing — you're just ready for something new.

Tune in to hear about this new way to support your body, your cycle, and your life — one that feels calm, nourishing, and doable. 💛

XO,

Jess

📽 Click here to watch my video invitation to my membership. 

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

✨️ I'm back! And in this episode, I’m taking you behind the scenes of an unforgettable experience where 16,000 people from the U.S. and around the world gathered for uplifting spiritual activities — supported by 10,000 volunteers who gave their time, energy, and resources to make it happen.

I’ll share how being part of it boosted my happiness and mental and emotional well-being — and how experiences like this can do the same for you.

I hope you enjoy the episode!

🫶 Jess

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If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

You've heard about "cycle syncing," but what if the online advice is making it harder, not easier, to have better menstrual cycles? 

In this episode, we're rethinking cycle syncing. I share with you my realest thoughts on cycle syncing, why I don't use that term and the terms I use instead, what I've seen in myself and in my coaching practice to be the most beneficial, and what I'd recommend staying away from. 

Moreover, I share about my sustainable, stress-free approach to supporting your hormones for fewer mood swings, smoother periods, and lasting energy. 

So, if this topic interests you, go ahead and tune into the episode. 

Enjoy!

Jess

And if you’re tired of those relentless mood swings and frustrating PMS symptoms, I’ve created a free guide just for you! It’s called “Tackle Your PMS for Less Mood Swings & More Comfort: Powerful Hacks You Probably Haven't Tried, But Really Work.” You can grab your free copy right now by clicking here or going to: tinyurl.com/tackleyourpms

✨️Join The Hormone Refresh Membership✨️

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

If you’ve ever felt anxious or overwhelmed trying to live low-tox, this episode is for you.

We talk about why toxin exposure isn’t as black-and-white as it’s often made out to be, how hormones respond to context and timing, and why trying to eliminate everything can sometimes create more stress than positive results.

If you’ve been wondering what actually matters and what doesn’t when it comes to toxins and hormone health, this episode will give you a different way to think about it.

Enjoy!

Jess

✨️ Private Monthly Coaching

References: 

Zlatnik, M. G. (2016). Endocrine-disrupting chemicals and reproductive health. Clinical Obstetrics and Gynecology.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6701840/

Laws, M. J., et al. (2021). Endocrine-disrupting chemicals and reproductive disorders in females: A review.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9743013/

Li, J., et al. (2024). Phthalate exposure and menstrual cycle characteristics. Environment International.
https://www.sciencedirect.com/science/article/pii/S0160412023006359

Stoddard, O. P., et al. (2025). Prenatal exposure to phthalates, parabens, and phenols and menstrual outcomes.
https://pubmed.ncbi.nlm.nih.gov/40587922/

Steinemann, A. (2016). Fragranced consumer products: exposures and health effects. Air Quality, Atmosphere & Health.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5093181/

Rádis-Baptista, G., et al. (2023). Synthetic fragrances in personal care and household products: potential health risks.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10051690/

Lin, K. H., et al. (2022). Volatile organic compound emissions from consumer products.
https://aaqr.org/articles/aaqr-22-06-oa-0250

Irga, P. J., et al. (2024). Indoor volatile organic compounds and environmental exposure considerations.
https://www.sciencedirect.com/science/article/pii/S0360132324002841

Poitras, M., et al. (2024). Psychological stress and menstrual dysfunction: systematic review.
https://pubmed.ncbi.nlm.nih.gov/38950686/

Cheng, M., et al. (2025). Neuroinflammation, stress, and PMS/PMDD pathways. Frontiers in Endocrinology.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1561848/full

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical pract

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Ever feel like the quest for a "toxin-free" life is causing more stress than wellness? If so, this episode is for you. 

Join me for a deeply personal Confession Session as I share my personal journey with attempting to live by "toxin-free" standards and how I caught myself before it became a toxic relationship with my own well-being and disrupted my mental peace. 

In this Confession Session, you'll learn my perspective around:

▪︎ The "all or nothing" mentality around toxins 

▪︎ The "toxin-free" movement

▪︎ Social media shaming

 ▪︎ My practical, sustainable approach to low-tox living. Plus, areas where you can make improvement without the overwhelm 

Tune into The Holistic Life Podcast with Jess Martinez wherever you listen to podcasts. 

Enjoy!

➡️ Download my FREE Hormone-Friendly Low-Tox Starter Guide at tinyurl.com/stressfreelowtox to help you navigate the toxin reduction world and live a low-tox lifestyle that is sane, sustainable, and stress-free. 

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Ever hit a wall with your health goals, work, or business tasks and projects, feeling completely uninspired, unmotivated, and creatively dry? You're not alone. In this week's episode, I share my recent, honest struggle with a total lack of drive, which was actually a symptom of deeper internal needs.

If this resonates with you, then this episode is for you. Understand why you're seemingly struggling with consistency and how to rekindle your motivation, inspiration, and b drive for long-term success.

Tune in to learn about the "invisible work" that needs to happen during these low points. And why pushing through isn't always the answer.

I hope you enjoy the episode ✨️

Jess

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Need an energy boost? Want higher productivity and performance? In this episode, I dive into the best times to start healthy habits and explore how a more intentional morning routine can completely change your energy levels and productivity. 

Learn exactly what to do and avoid to set yourself up for a great day, immediately increasing your focus at work and sustaining your energy.

Enjoy!

Jess

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Please note: This episode discusses sensitive topics around self-image, body image, and food; listener discretion is advised.

🙅‍♀️ Are you ready to stop the cycle of self-criticism and finally feel comfortable in your own skin? 

In this episode, I'm diving deep into the subtle ways we sabotage our body image and self-worth. 

💆‍♀️ I'll share gentle, compassionate strategies, and mindful techniques to help you quiet your inner critic, foster genuine peace with your body, and build a more supportive relationship with yourself. 

Please note: This episode discusses sensitive topics around self-image, body image, and food; listener discretion is advised.

XO,

Jess

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In this week's episode, I aim to help you identify and overcome the sneaky ways you might be sabotaging your own peace, joy, and energy. 

Tune in to learn actionable ways to build stress resilience, emotional well-being, and sustainable energy, so you can finally find your center and tackle those self-sabotaging patterns head-on.

Enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Are you ready to end the monthly self-sabotaging patterns that make your period and PMS worse? In this week's episode, I dive deep into the subtle ways we unintentionally self-sabotage our efforts towards easier periods and reduced PMS. 

I talk about how disempowering thoughts and fear of change can cause you to want to give up, feel stuck, and block your progress. 

Then, I'll offer some practical strategies to challenge your inner critic so you can stop the self-sabotage and start having more comfortable periods and calmer days leading up to it. 

Enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

✨️Join The Hormone Refresh Membership✨️

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Tired of restrictive and strict diets? Listen to this week's episode for a gentler path to fat loss. I dive into proven ways to manage cravings, boost satiety, and achieve sustainable results without deprivation or giving up indulging on your favorite foods, while still losing weight or reducing body fat, if that is your goal. 

Listen in for my approach on the most easeful, effortless, sane, and sustainable way to reach your body goals. 

I hope you enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Feeling like you're constantly chasing a number on the scale? Tune into this week's episode to learn the real difference between what you think you want when it comes to your body, and what you actually need. 

I talk about how your thoughts, feelings, and ingrained beliefs influence your food choices and why focusing solely on "weight loss" can often miss the mark. 

I also touch on how to begin building a kinder, more sustainable path towards feeling good in your own skin, inside and out.

I hope you enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Ever notice how life moves in cycles? Just like the seasons, women possess an incredible, often overlooked, cyclical nature. 

In this week's episode, I talk about the parallels between our natural cycles and the cycles found in the natural world.

I cover why embracing our cyclical selves can lead to deeper self-understanding and appreciation.

Enjoy!

Seasons of the year : Menstrual cycle phases

Inner winter = menstrual phase (period week)

Inner spring = follicular phase (the 2 weeks after your period)

Inner summer = ovulatory phase (short few days mid cycle/month)

Inner fall = luteal phase (pre-period)

< More on this in a future episode >

For more on the changes that happen in the brain throughout the different phases of the menstrual cycle, listen to the episode below. 

S1 E2: The Menstrual Cycle and The Brain - "Why Is My Energy and Mood Always Changing?"

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In today's episode, I am reviewing low-tox & toxin-free products from brands like Agent Nateur, Cleo & Coco, Tok Beauty, Tower 28, Lily Lolo, Kosas, Crunchi, Carina Organics, Evolvh, Innersense, and more...

I talk about my skin type, why a product worked for me or didn't, and what I like and appreciate about these products and/brands.

I give my honest opinions and reviews, so if you're interested, be sure to take a listen.

Enjoy!

Jess 

And if you want a copy of my free Hormone-Friendly Low-Tox Starter Guide, just click here to grab it! 😊 

Below are the links to all products mentioned - listen to the episode for my honest reviews and then make your own informed decision 😀

Tower 28 mascara

Tok Beauty mascara

Lily Lolo mascara

Agent Nateur deodorant

Kosas thin brow pencil

Kosas thick brow pencil

Fitglow night lip serum

Cleo & Coco deodorant

Carina Organics shampoo & conditioner

Attitude Living shampoo & conditioner

Evolvh hair balm (I use as heat protectant)

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

If thinking about your health feels mentally exhausting, you’re not alone. 

In this episode, I talk about decision fatigue and why making “good” choices around food, hormones, and wellness can start to feel overwhelming, especially when stress is high and hormones are shifting. 

I share how this shows up in our daily life, why it’s so common for thoughtful, high-achieving women, and what actually helps create momentum without needing to think about your health all day long.

Enjoy!

Jess

✨️ Private Monthly Coaching

References: 

• Danziger, Levav, & Avnaim-Pesso (2011)
  Extraneous factors in judicial decisions
  https://www.pnas.org/doi/10.1073/pnas.1018033108
• Linder et al. (2014)
  Time of day and the decision to prescribe antibiotics
  https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1910546
• Vohs, K. D., et al. (2008)
  Making choices impairs subsequent self-control
  https://pubmed.ncbi.nlm.nih.gov/18444745/
• Polman, E., & Vohs, K. D. (2016)
  Decision fatigue: Choosing and self-control
  https://carlsonschool.umn.edu/sites/carlsonschool.umn.edu/files/2018-12/polman_vohs_2016_spps_decision_fatigue_0_0.pdf
• McEwen, B. S. (2007)
  Stress and adaptation: Central role of the brain
  https://pubmed.ncbi.nlm.nih.gov/17615391/
• Poromaa, I. S., & Gingnell, M. (2014)
  Menstrual cycle influence on cognition and emotion
  https://pmc.ncbi.nlm.nih.gov/articles/PMC4241821/

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In today's episode, I dive into body fat percentage, the ideal body fat for women’s health, whether you can be healthy at any size, and how to balance it all when you have a desire to lose weight. 

I hope you enjoy!

Jess 

For a body fat percentage visual, click here. 

For the full list of references, click here.

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself, food, and body? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Today's episode is different and special because it is the podcast's 50th episode. 🎉

Tune in to find out which were the top 5 most downloade episodes in the last year.

And listen till the end for my special giveaway as a thank you to each and every one of my listeners. 🤍

(GIVEAWAY IS ON PAUSE UNTIL FURTHER NOTICE) 

Jess

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you an INFJ personality or do you consider yourself an introvert, empath, and/or HSP (highly sensitive person), and are struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Are you a high-achieving, purpose-driven woman with big dreams and goals for 2025, but struggling with the following things holds you back?

• Difficult periods leave you feeling miserable, disconnected from your body, and dreading it every single month.

• Stress and mood swings are impacting your daily life and overall well-being. You long for more joy and peace in your life.

• You're tired of feeling constantly drained, sluggish, and foggy. You want to manage and increase your energy naturally.

Then, I invite you to my FREE workshop; Transform Your Menstrual Cycle & Hormones For Better Female Health, taking place on Zoom, Sunday, April 27th, 2025 at 10:45 am Pacific Time.

Imagine if you could finally start:

• Experiencing easier periods by learning how to support your body for smoother, more predictable, and manageable menstrual cycles

• Having less stress & mood swings and learning practical tools to regulate your stress, enhance your mood, and start feeling calm, centered, and serene

• Waking up with renewed energy to tackle your day. No more dragging yourself through work. No more missing out on the things that matter most to you or missing out on spending time with your loved ones

Sign me up

In this live workshop, you will learn 3 of the top hormone disruptors most women aren't aware of that are wrecking their hormones, potentially leading to painful and heavy periods, mood swings, low energy, weight gain, and more.

This workshop is not a class where you come to learn a thousand things and then you're left with all the pieces wondering what are the next steps to take. I give you actionable tips you can start taking right away.

BONUS: I will be giving away a surprise free gift to everyone who attends live to help you get a head start on your journey to happy hormones. You won't want to miss it!

Sign up today and be well on your way to experiencing smoother periods, balanced moods, more calmness, & sustained energy, and you can crush your goals in 2025! 💃

Register for this FREE workshop 

See you there!

Jess Martinez, CHN

Holistic Women’s Nutritionist & Wellness Coach

Instagram: @holistically_by_jess

Website: www.holisticallybyjess.com

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting y

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Today, I delve into 8 reasons why you may be feeling run-down, depleted, & burnt out.

Find out which of these reasons may be the culprit for your depletion or what area(s) need attention. 

Some of these reasons might surprise you and some might serve as reminders. 

Either way, my hope is that this episode is beneficial to you and if so, please share with a friend or two!

Enjoy!

Jess

✨️ Join The Hormone Refresh Membership for a 30-day trial for just $1 

Or go to:

tinyurl.com/hormonemembership ✨️

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you an INFJ personality or do you consider yourself an introvert, empath, and/or HSP (highly sensitive person), and are struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Tune into today's episode for a peek inside my kitchen! 

This week, I'm sharing a detailed look at everything stocked in my fridge, pantry, and freezer. Find out my preferred protein sources, dairy selections, produce, beverages, gluten-free choices, and more. 

So, if you want the breakdown of what's in my kitchen this week, be sure to listen to the full episode.

Enjoy!

Jess

Get access to practitioner grade supplements for 15% off through my Fullscript dispensary.

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you an INFJ personality or do you consider yourself an introvert, HSP (highly sensitive person), or empath struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Curious what a day looks like for a holistic nutritionist and wellness coach? In this episode, I'm taking you behind the scenes and giving you a glimpse into my daily life as a holistic nutritionist and women's wellness coach. 

I'm sharing my typical day, highlighting how I structure my day for optimal energy and balance as an introvert. 

From my morning routine to my evening wind-down, tune in to find out what practices help me thrive and how I make holistic wellness work for my introverted needs.

Enjoy!

Jess

Links & references:

S1 E1: What Is Holistic Nutrition and Wellness?

Goodonya Electrolyte Powder

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If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you an INFJ personality or do you consider yourself an introvert, HSP (highly sensitive person), or empath struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself? Want to experience easier menstrual cycles and more energy so you can pursue your purpose in life more easily?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

You want to grow - in your business, at work, or in your personal life. But every piece of advise your hear or read from health, business, or life coaches seems plain impossible to achieve?

I get it. For years, anything even slightly outside my comfort zone felt extremely overwhelming and impossible to do, especially when it came to my business and even in my personal life.

The truth is, I was severely under-resourced. In this episode, I'm sharing how learning to prioritize my needs and building physical and mental resilience transformed my perspective. 

I'll go into how being well-resourced empowers us to tackle those seemingly impossible things. Because sometimes, the biggest obstacle is simply not having the resources we need when we need them.

I talk about:

- How your mental and emotional state REALLY impacts how you receive, interpret, and act on information.

- The sneaky way that ignoring your needs can block you from growth.

- How simple, everyday self-care can be exactly what you need to gain mental clarity and understanding about a situation or phase of life.

Be sure to listen until the end to find out about the insight and valuable lessons I learned that I want to share with you. 

Enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Are you an INFJ personality or do you consider yourself an introvert, HSP (highly sensitive person), or empath struggling with ongoing stress and overwhelm? Do you crave inner peace, calm, and a better relationship with yourself? Want to experience easier menstrual cycles and more energy?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

In the last episode, I talked about self-awareness, and I truly believe that understanding yourself is the foundation of any successful wellness journey. 

As a holistic nutritionist and wellness coach, I've seen firsthand how personality plays a massive role in our habits, motivations, and ultimately, our health.

Today, I'm discussing the 16 Myers-Briggs personality types and sharing how you can use this knowledge to tailor your nutrition and wellness plan to fit your personality and achieve lasting transformation. 

This isn't just theory – I'm sharing practical tips and insights that you can apply to your own life right now. 

#personalitytype #mbti #healthhabits #personalitytypeandhealth #mbtiandyourhealth

References & resources:

Free personality test

Your Myers-Briggs® Personality Type and Your Brain

More info on the 16 MBTI types

What is MBTI

How to stick to your health goals by personality type 

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Need ongoing support to reach your wellness goals?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Ever feel like you're fighting your own mind? In this episode, I talk about self-awareness and how it can be a game-changer, especially when it comes to hormone wellness and holistic health goals. 

I'll cover signs you may need to work on developing more self-awareness, why it matters for your well-being, and a great method to figure out how to accelerate the results you want.  

Enjoy!

References:

Free personality test:

https://survey.alchemer.com/s3/1073088/Genius-Style-Assessment

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Need ongoing support to reach your wellness goals?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Struggling with body image? In this episode, I dive into the differences among body negativity, positivity, and neutrality and all the nuance surrounding the topic. 

I'll discuss how to challenge negative self-talk, embrace self-acceptance, and cultivate a more peaceful and loving relationship with your body.

Enjoy!

Jess

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

This episode dives into why sustainable weight loss/fat loss and metabolic health aren’t built through control, restriction, or suppression, but through regulation and skill-building. 

We look at how the body responds to stress, why consistency matters more than restriction, and what it takes to support energy, hormones, and appetite without relying on extremes.

Enjoy!

Jess

✨️ Private Monthly Coaching

References:

• McEwen BS. Protective and damaging effects of stress mediators. Annals of the New York Academy of Sciences
• Loucks AB et al. Energy availability and reproductive function. Journal of Clinical Endocrinology & Metabolism
• Berthoud HR. The neurobiology of food intake and body weight regulation. Physiology & Behavior
• Walton JC et al. Circadian rhythms, metabolism, and hormonal regulation. Endocrine Reviews
• Schiller CE et al. Progesterone, GABA, and stress tolerance. Frontiers in Neuroendocrinology

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Ever wonder why colds and flu seem to peak during the fall and winter?  

It's not just about the cold! In this episode, I dive deep into the complex reasons why winter illnesses are so common during this time.   

I'll give you practical, research-backed tips and I share some things I personal do to strengthen my defenses and navigate when I do get sick. 

Enjoy!

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Need ongoing support to reach your wellness goals?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

What happens in a FREE Hormone Strategy Session?

The purpose of this call is for me to learn about you and what your challenges are and for you to learn how I may be able to support you.

Book your free call here.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

Sources:

https://link.springer.com/article/10.1007/s00424-011-1044-0

https://psycnet.apa.org/record/2004-12377-001

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

https://www.sciencedirect.com/science/article/pii/S209525461830113X

https://academic.oup.com/nutritionreviews/article/68/8/439/1785590

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/

https://www.amjmed.com/article/S0002-9343(05)00684-2/fulltext

https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001364.pub4/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521014/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400192/

https://link.springer.com/article/10.1007/BF02849929

https://www.mdpi.com/2304-8158/12/3/659

https://www.mdpi.com/2072-6643/15/17/3842

https://www.frontiersin.org/articles/10.3389/fcimb.2023.1282431/full

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provi

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Winter blues got you down?

This season calls for extra TLC. And in today's episode, I'm sharing my personal winter well-being toolkit – the strategies & practices that help me navigate the colder months and stay positive. 

I share many holistic tips and self-care strategies for mind, body, and spirit that help me fight the winter blues.

My hope is that these actionable tips can inspire you and help *you* beat the winter blues and boost your mood, too. 

Enjoy!

Jess

Links to products mentioned:

Instant Decaf Coffee with Adaptogenic Mushrooms

Supplements for winter well-being support

All new clients get 25% on their entire purchase of practitioner grade supplements when purchasing through my dispensary through this link.

Daily detox tea for liver support

Light Therapy Lamp

Graphic T-shirt

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Need ongoing support to reach your wellness goals?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

Book your free call here.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

If you're interested in therapy, I recommend trying out BetterHelp. 

You can get two free weeks of therapy when you join through my referral link here.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

Feeling stuck in a rut? In this episode, I dive into 12 evidence-based strategies to help you live a fuller life: experience more joy, purpose, and meaning. 

Tune in to learn how to live a truly rewarding life that you feel good about living. 

Enjoy!

Jess

References:

▪︎ Holt-Lunstad, J., Robles, T. F., & Sbarra, D. A. (2017).Advancing social connection as a
public health priority in the United States. AmericanPsychologist, 72(6), 517.

▪︎ Goldman, B. M., & Kernis, M. H. (2002). The role ofauthenticity in healthy psychological
functioning and subjective well-being. Annals of theAmerican Psychotherapy Association,
5(6), 18-20.

▪︎ Vlachopoulos, S. P., & Michailidou, S. (2006). Developmentand initial validation of a
measure of autonomy, competence, and relatedness inexercise: The Basic Psychological Needs in Exercise Scale. Measurement in physical educationand exercise science, 10(3), 179-201.

▪︎ Emmons, R. A. (2003). Personal goals, life meaning,and virtue: wellsprings of a positive
life.

▪︎ Benson, H., & Friedman, R. (1996). Harnessing thepower of the placebo effect and renaming it remembered wellness. Annual Review of Medicine-Selected Topics in the Clinical Sciences, 47, 193-200.

If you want to chat more about this topic, I would love to continue this conversation with you, over on Instagram! @holistically_by_jess

Need personalize support to reach your wellness goals?

Book a FREE 45-minute Hormone Strategy Session with me here to find out if I can help you.

What happens in a FREE Hormone Strategy Session?

The purpose of this call is for me to learn about you and what your challenges are and for you to learn how I may be able to support you.

Book your free call here.

If you don't see any available spots, please email me at: hello@holisticallybyjess.com and we can work out a date and time that works for you.

If you're interested in therapy, I recommend trying out BetterHelp. 

You can get two free weeks of therapy when you join through my referral link.

Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

👋 Hi, there! Do you have a question about a topic covered on this podcast? Click here to send me your question! I'll answer it in an upcoming episode. Include your name and IG handle if you'd like a shout out! You can also use this link to send me a non-question message. 😀

This episode is a condensed version of the Coffee Chat I hosted on January 21st with some of the highlights and points I thought you'd enjoy.

You'll hear about the nervous system, the menstrual cycle, fitness, and more.

Enjoy!

Edit: 'Para' means "stop" in Spanish, not Latin. In Latin, the prefix 'para' means: contrary to, protection against, or in opposition to. So, your parasympathetic nervous system turns on to control your sympathetic nervous system and keep blood pressure, heart rate, breathing, etc. under control. 

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Register for my FREE Transform Your Cycle workshop here.


Medical Disclaimer:

This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.