Have you ever noticed how stress, guilt, or that constant need to “do more” can actually show up in your body:  fatigue, bloating, breakouts, or inflammation? In this episode we dive deep into the mind-body connection and explore how chronic stress keeps your body inflamed even when you’re eating all the “right” foods.

We walk through five transformative steps to cultivate an anti-inflammatory mindset  one that supports healing not just physically, but emotionally and mentally.

This episode blends practical tools, real talk, and science-backed insights.

Perfect for every woman ready to stop running on cortisol, calm her mind, and come home to her body.

Step 1: Awareness of Triggers (Mental and Physical)

Techniques to Try:

• 30 second body scan: Notice where tension lives and breathe into it.

• Label it to tame it: Say out loud what you feel (“I’m feeling rushed.”).

• Physiological sigh: Inhale, small top-up inhale, slow exhale through mouth.

• Hand-on-heart reminder: “I’m safe enough to slow down.”

• 3-3-3 grounding: Name 3 things you see, feel, and hear.

Step 2: Replace Self-Criticism with Self-Compassion

Techniques to Try:

• Catch the critic: Name the voice “That’s my inner critic.”

• Flip the script: Ask “Would I say this to someone I love?”

• Compassion break: Hand on heart  “This is hard. I’m doing my best.”

• Progress not perfection: Swap “I should” for “I could.”

• Micro moments of soothing: One minute of rest, breath, or fresh air.

Step 3: Reframe Stress  From Enemy to Messenger

Instead of resisting stress ask what it’s trying to tell you.

• Name it out loud : “I’m noticing pressure right now.”

• Change the language: “My body’s asking for support.”

• Body based release: Walk, stretch, dance, shake it out.

• Pattern check: Notice repeated stressors — they point to change needed.

• Stress aftercare: After a high-stress moment, take 5 minutes to downshift.

Step 4: Protect Your Energy with Boundaries

• Pause before you respond: “Let me get back to you.”


• Notice the ‘should’ energy: Heavy yes = misaligned yes.


• Create micro boundaries: Silence notifications, block quiet time.


• Shift the story: Boundaries aren’t selfish they’re sacred.


• Body cue check: Tight chest or sinking gut = “not aligned.”

Step 5: Cultivate Calm and Gratitude

• Bookend gratitude: One thing you’re thankful for in the morning and night.


• Turn routines into rituals: Light a candle, stretch, or breathe before


• Nature reset: Step outside, breathe, feel the ground.


• Gratitude swap: Share one small appreciation with a loved one daily.