In this episode of The Complete Woman, holistic lifestyle coach Jacki Volden Russell invites us to see stress not as an enemy, but as a message from the body asking for care. Together with Tori, she explores how gentle shifts—like eating within 30 minutes of waking, morning sunlight, and magnesium support—can rewire our nervous system for calm. This is your reminder that healing doesn’t have to be hard. It starts with listening. 
 
Cottage Cheese Waffles  
 
1 cup cottage cheese 
1/2 cup egg whites or 4 eggs  
2 tbsp milk  
1 tbsp melted butter  
1 cup flour  
1 1/2 tsp baking soda  
 
Blend wet ingredients until smooth.  
 
In a separate bowl mix the flour and baking soda.  
 
Fold the two mixtures together (it’s a fairly thick consistency). Fry on a skillet until thoroughly!  
 
This makes 3 full sized waffles. 
 
Full recipe: 
955 calories  
111g carbs  
7g fats 
66g protein  
 
1 waffle:  
318 calories 
37g carbs  
2.5g fat  
22g protein 
 
Chapters 
02:48 Understanding Stress as a Signal 
05:27 The Importance of Somatic Healing 
08:09 Cortisol and Circadian Rhythms 
11:11 Practical Tips for Managing Stress 
14:13 Nutrition's Role in Stress Management 
17:17 Creating Healthy Morning Routines 
23:04 The Importance of Eating Regularly 
24:04 Caffeine and Its Effects on Hormones 
25:55 Transformative Changes Through Simple Habits 
29:02 The Role of Magnesium in Health 
33:06 Building a Morning Routine for Success 
38:07 Understanding Emotional Responses and Tolerance 
42:26 The Power of Small Changes 
45:37 Creating an Evening Routine for Better Sleep 
50:30 Self-Compassion and Personal Growth 
 
Jacki Volden-Russell | IG: @jackivoldenrussellcoach 
FB: https://www.facebook.com/groups/mindbodyconnectioncollective 
 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com