Wellness + Wisdom Podcast Exhausted Moms: This 2-Minute Fix Restores Your Feminine Power (Dr. Melissa Sonners)
Nov 25, 2025
Dr. Melissa Sonners, a women's mind-body alignment expert and chiropractor, discusses systemic causes of women's burnout and emphasizes the power of 'being' over 'doing.' She shares practical self-care tips for busy moms, including microdosing connection and nervous system regulation. Dr. Sonners introduces the concept of cycle syncing to align life with natural biological rhythms. She also highlights the importance of communication in relationships and suggests using short practices to maintain emotional well-being, ultimately encouraging mothers to prioritize self-regulation.
01:35:07
Power Comes From Being
- Feminine power lives in being rather than doing and resists a male-dominant system built for constant action.
- Regulating your nervous system and embracing presence restores creativity, intuition, and aligned performance.
Microdose Self-Care Daily
- Microdose self-care by using brief pockets of time (minutes) to regulate your nervous system throughout the day.
- Anchor morning and evening rituals to build familiarity so you can access calm during chaos.
Five-Minute Morning And Night Reset
- Practice nervous-system regulation morning and night for high-impact neural rewiring and easier access to calm.
- Use five minutes each morning and night (avoid phones) to anchor intuition and emotional clarity.
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Intro
00:00 • 2min
Why Women Are Exhausted; Power in Being
01:35 • 3min
Microdosing Self-Care for Busy Moms
04:52 • 2min
Practical Starts for Overwhelmed Mothers
06:40 • 4min
Macro vs Micro Self-Care: Reframing Rest
10:49 • 2min
Anchoring Regulation: Morning & Night Practice
13:00 • 5min
Reading as a Neurological Tool
18:20 • 4min
Cycle Syncing: Aligning with Female Biology
22:07 • 3min
Using Cycle Awareness in Relationships
24:52 • 4min
Illness as Wake-Up Call; Health as Priority
28:24 • 4min
Hustle Culture as Trauma-Avoidance
32:26 • 2min
Integrating Shadow Work and Parts
34:40 • 6min
Alignment Feels Like Flow and Ease
40:43 • 2min
Decision Matrix: Values, Intuition, Nervous System
42:44 • 2min
Connection to God and Source
44:31 • 17min
Somatic Healing: Body Keeps the Score
01:01:54 • 7min
Creating Digital Community to Find In-Person Support
01:09:00 • 7min
Bioharmonizing Tools: Oxygen, Red Light, HBOT
01:16:06 • 6min
Working with a Spouse: Communication & Growth
01:21:58 • 4min
Couplehood First: Prioritizing the Relationship
01:26:09 • 4min
What Moms Need Most: Regulate and Co-regulate
01:29:54 • 3min
Where to Find Melissa and Her Book
01:33:14 • 2min
Outro
01:34:56 • 3sec
#45
• Mentioned in 211 episodes
Ego is the Enemy
Ryan Holiday
In *Ego Is the Enemy*, Ryan Holiday delves into the concept of ego and its detrimental effects on personal and professional success.
The book is divided into three sections: Aspiration, Success, and Failure, each offering valuable lessons and perspectives.
Holiday draws on a vast array of stories and examples from literature, philosophy, and history, featuring figures such as George Marshall, Jackie Robinson, Katharine Graham, Bill Belichick, and Eleanor Roosevelt.
These individuals achieved great success by conquering their own egos, and their strategies and tactics are presented as models for readers.
The book emphasizes the importance of staying grounded, continually learning, and embracing a mindset of growth rather than letting ego hinder development.
#20
• Mentioned in 309 episodes
The Body Keeps the Score
Brain, Mind, and Body in the Healing of Trauma
Bessel van der Kolk
In this book, Dr. Bessel van der Kolk uses recent scientific advances to show how trauma reshapes both the body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust.
He explores various treatments, including neurofeedback, meditation, sports, drama, and yoga, which activate the brain’s natural neuroplasticity to aid in recovery.
The book emphasizes the power of relationships in both causing and healing trauma and offers hope through descriptions of novel approaches to treatment.
It is based on Dr. van der Kolk’s own research and that of other leading specialists in the field.
What if the burnout, overwhelm, and self-sacrifice so many women carry isn't personal failure, but evidence of a system that was never designed for them?
Josh Trent welcomes Dr. Melissa Sonners, Women's Mind-Body Alignment Expert, to the Wellness + Wisdom Podcast, episode 783, to reveal why women aren't meant to live in the constant grind, why true feminine power lives in being instead of doing, and how self-care, intuition, and cyclical alignment can rebuild a woman's health from the inside out.
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In This Episode, Dr. Melissa Sonners Uncovers: [01:30] Women's Power Lies in Being, Not Doing- Why the world is male-dominant.
- How women are not meant to do it all.
- The importance of shifting our focus to how we're doing things.
- Why women feel burnt out.
Resources:
[04:50] How Can Mothers Take Care of Themselves?- Why mothers feel like they have to do it all.
- How women lose control of their lives when they become mothers.
- Why we were sold the wrong idea of self-care.
- How we can microdose self-care through connection.
- What women can do to fit self-care into their busy schedules.
- How Melissa learned to put herself first in order to be able to show up for her family.
- Why self-care appointments are an escape from our lives.
- How we need to learn self-regulation in stressful situation.
- Why we always default to what's familiar.
- How morning and evening nervous system regulation reprograms our brain.
- Why we need to start listening to what's happening within us.
- How reading books can help us reconnect with ourselves.
- Why reading creates an eye movement that targets brain balancing.
- How reading amplifies peak performance and nervous system regulation.
- Why women benefit from living in alignment with their cycle.
- How we can optimize our lives with our brain waves.
- Why men can support their partners by understanding and tracking their cycles.
- How Melissa got neurologically sick because of too much stress.
- What it was like for her to take care of her newborn, homeschool her children, and tackle her disease at the same time.
- Why we have to take care of ourselves first.
- Why people are afraid to hear their thoughts when they're alone.
- How no external tool can fix what's happening on the inside.
- Why the trauma of the CEOs becomes their ceiling.
- How people with trauma are better at pushing their limits.
Resources:
[37:40] How to Live in Alignment with Yourself- The importance of loving ourselves.
- Why Melissa craved playing and exploring.
- Why transformation feels like alignment.
- How healing is not about doing more but about letting go.
Resources:
[42:40] Get Clear on Your Values- What it takes to make aligned decisions.
- The importance of knowing our highest values.
- How saying yes to ourselves and saying no to others creates more synchronicities.
- Why liberating ourselves from a victim mentality starts with awareness.
- How we can understand where our old self is coming from.
- Why the ego is a part of us that we need to befriend.
- How the ego speaks from fear.
- Why all parts of ourselves are beautiful.
- How the things we do or have won't make us happy.
- Why being is the answer to happiness.
- What makes people lucky.
Resources:
[55:35] Relationship with God- Why Melissa's first experience of God felt disconnected.
- How God is everywhere.
- Why alignment reinforces our relationship with God.
- How God makes Melissa feel less alone and more confident to make the first step.
Resources:
[01:00:40] Your Physical Pain Is Emotional- How the body keeps the score of our emotions.
- Why Melissa struggled with pain from scoliosis as a teenager.
- How chiropractic changed her life.
- Why we can't heal the people who are not ready to be healed.
Resources:
[01:05:00] Don't Identify with Your Disease- Not everyone is ready to receive holistic healing.
- How most people identify with their diseases and are scared of letting go of them.
- The importance of finding community within ourselves.
- Why we find our community when we find ourselves.
Resources:
- 710 Dane Johnson | Beyond Medicine: Can Mindset + Diet Help To Heal IBD + Colitis Autoimmune Diseases?
- 590 Gut Check: Navigating Diet for a Vibrant Body + Mind (RUNGA LIVE)
- 744 Debra Silverman | Your Pain Has a Pattern… and Astrology Reveals It All (This Isn't Random)
- How Melissa feels the energy of other people.
- Why children naturally feel their mother's energy.
- How women need to connect back to their intuition.
- What makes people follow what feels good instead of what they should do.
- How the word "biohacking" implies force.
- Why we don't truly need to biohack.
- How biohacking helps us get back in alignment.
- The purpose of hyperbaric oxygen therapy.
- Why oxygen is the most healing nutrient to the nervous system.
- How oxygen helps us get back to homeostasis.
- The benefits of hyperbaric therapy.
- Why Melissa's husband is her favorite person and business partner.
- The challenges she has had working with her husband.
- How they give each other space to fill their cup and focus on their growth.
- Why our intuition and nervous system can help us choose the right tools for us.
- How navigating partnership and motherhood is difficult.
- Why understanding and knowing our partner creates a connection in critical moments.
- How being with our family can heal the world.
- Why there would be no wars if men got to see children being born.
- How true change starts with ourselves.
"We live in a very masculine-dominant world that's designed to fail women. And instead of looking at the system as the one failing women, women think they are failures. But women are not here to do it all." — Dr. Melissa Sonners
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All Resources From This Episode- Dr. Melissa Sonners
- Psychedelics Revealed (2022)
- Finding Joe (2011)
- Inside Out (2015)
- Ego Is The Enemy by Ryan Holiday
- 692 Paul Chek | Spirit Gym: How To Find The Truth of Your Soul + Live Your Dream
- The Body Keeps The Score by Bessel van Der Kolk
- 710 Dane Johnson | Beyond Medicine: Can Mindset + Diet Help To Heal IBD + Colitis Autoimmune Diseases?
- 590 Gut Check: Navigating Diet for a Vibrant Body + Mind (RUNGA LIVE)
- 744 Debra Silverman | Your Pain Has a Pattern… and Astrology Reveals It All (This Isn't Random)
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Dr. Melissa Sonners is a chiropractor and expert in mind-body alignment, dedicated to helping women reconnect with their whole selves. As the host of the Be Inspired Mama Podcast and founder of Best Friends Book Nook, she creates spaces for women to explore self-connection and personal growth, without adding more to their to-do lists.
Her passion for self-care and alignment deepened after being diagnosed in 2017 with neurological Lyme disease, meningitis, and encephalitis while juggling work and motherhood.
This challenge became a gift, leading her to discover the power of small, intentional shifts that create real transformation. It also sparked her obsession with understanding the female brain, how our brainwaves, hormones, and nervous system interact, and how simple, science-backed tools can regulate the mind, break the stress cycle & guide us home to our whole selves.
Through her platforms, Dr. Melissa helps women shift from disconnection to alignment, embracing both their ego and true self to create a life of ease, confidence, and joy. She empowers women to stop seeking outside validation and turn inward because the connection they've been searching for has been inside them all along.