#93: Holiday Stress Hacks for Women with Dr. Lana Butner and Dr. Jordan Trapp

If you find yourself dreading the holidays or stressed just thinking about everything on your to-do list, today’s episode is for you. In this episode, we're joined with Dr. Lana Butner and Dr. Jordan Trapp to share their expert tips on "hacking the holidays" to keep stress in check and embrace a calm, mindful season. Together, we’ll guide you through practical strategies for managing the hustle and keeping the holidays from taking over. So, if you're ready to ease into the festivities without the chaos, tune in and lean into a more peaceful holiday mindset. About the guests: Dr. Lana Butner, ND, LAc: Dr. Lana Butner is a Board-Certified Naturopathic Doctor (ND) and Licensed Acupuncturist (LAc). She earned her Doctorate of Naturopathic Medicine at the Southwest College of Naturopathic Medicine (now known as Sonoran University of Health Sciences) and her Masters of Science in Acupuncture from the Phoenix Institute of Herbal Medicine and Acupuncture in Arizona. Dr. Lana’s lifelong interest in health and wellness stems back to her early childhood while in ballet recitals and tennis lessons, as it was from those initial experiences that her love of fitness and her reverence for the mind-body connection was instilled. While at Tulane University, she studied Exercise Science and was on track to advance to a Masters when she was introduced to naturopathic medicine. It was in 2011 that she had a pivotal encounter with a Naturopathic Doctor regarding her own chronic GI issues + mental health struggles, and her career trajectory was forever changed. She then discovered that she was able to combine the foundational concepts that she models her own life: movement, nutrition, and mindfulness, into a career as a Naturopathic Medical Doctor It is by combining Eastern and Western modalities that she is able to help guide others to achieve their optimal health by balancing hormones, easing digestion, calming the nervous system, losing the extra weight and ultimately helping other feel, sleep, look and think better in the process! Connect with Dr. Butner: Website: ⁠https://www.drlanawellness.com/⁠ Instagram: ⁠@‌drlanawellness⁠ / ⁠@‌drlanabutner⁠ Dr. Jordan Trapp, ND: Dr. Trapp is a Naturopathic Doctor with a passion for individualized natural therapies, including nutrition, botanical medicine, acupuncture, and IV nutrient therapy. She received her B.S. in Molecular and Cellular Biology from the University of Arizona, where her fascination with the intricacies of human biology took root. Dr. Trapp went on to earn her Doctorate of Naturopathic Medicine from Sonoran University of Health Science, followed by an internship in naturopathic oncology and complex diseases in Seattle, WA. Her background as a personal fitness trainer uniquely positions her to offer comprehensive, personalized treatment plans that emphasize the importance of nutrition and physical health. Dr. Trapp’s approach is grounded in the belief that true wellness encompasses the whole person, integrating physical, mental, and emotional health. Specializing in female health and hormones, hormone replacement therapy, thyroid health, gastrointestinal health, and chronic illness, Dr. Trapp is dedicated to helping her patients achieve optimal health. Her expertise allows her to provide targeted support for each individual's unique needs, fostering balance and vitality through both Eastern and Western medical traditions. By combining these modalities, she empowers her patients to feel, sleep, and think better, guiding them towards their healthiest selves. Connect with Dr. Trapp: Instagram: https://www.instagram.com/jordan.trappp/ Mentioned resources: ⁠10-Part PCOS Course — Dr. Lana Wellness⁠⁠Hack the Holidays — Dr. Lana Wellness⁠ ⁠Cycle Syncing Ebook⁠ ⁠📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠ 🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Let's get connected: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tiktok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Timestamps: 00:00 Intro 00:56 Dr. Lana Butner introduction 02:33 Dr. Jordan Trapp introduction 04:12 Holiday stress and societal pressures on women 05:46 Audience questions on chronic stress impact 06:03 The effects of stress on the female body 07:17 Impact of stress on gut health 08:11 Chronic stress, gut microbiome, and nutrient absorption 09:21 Autoimmune issues linked with trauma and stress 09:46 Vagal tone and stress regulation 10:05 Differentiating high-stress events and chronic stress 10:49 Recognizing stress symptoms that seem "normal" 12:24 Hypervigilance and physical symptoms of stress 13:10 Fatigue and irritability in stressed moms 14:09 Dismissing symptoms as “normal” and tools to listen to the body 15:22 Foundational stress management techniques 16:14 Benefits of morning sunlight 17:21 Alternate nostril breathing for calmness 18:01 Sunshine's role in circadian rhythm 19:08 Cortisol support for stress management 20:07 Dr. Butner’s night-before stress prep techniques 21:04 Importance of lighting for evening relaxation 21:39 Cycle syncing for managing stress 22:37 Listening to yourself and stress cues 23:13 HALTS acronym for body awareness 24:33 Tracking cycles as the “fifth vital sign.” 25:10 Diet recommendations for blood sugar stability 26:56 Intermittent fasting considerations for women 28:13 Importance of fats for hormonal balance 30:24 Sleep and exercise considerations for stress 31:09 Impact of chronic stress on sleep 32:08 Cortisol and progesterone’s role in sleep 33:20 Importance of sleep for overall health 34:28 Link between immune system and sleep 35:10 Water hack for mid-night wake-ups 36:10 Supplements for stress management: Theanine 38:20 Ashwagandha and appropriate usage 39:30 Taurine’s role in managing anxiety 40:24 Importance of dosing and quality of supplements 41:38 Differences in supplement quality 43:09 Bioavailability of supplements 44:13 Social media myths and misinformation on supplements 47:12 Overview of the Hack the Holidays Challenge 48:50 Managing digestion, blood sugar, and movement during holidays 50:34 Encouragement for small changes, not New Year’s resolutions 54:17 Where to find more information and connect with guests 57:26 Mindset of Matter coaching contest announcement