EPISODE · Oct 8, 2025 · 34 MIN
Balancing your hormones using the SPOKE model
from wellbeing4mothers · host Dr Dunni
Being a working mother means you’re constantly switching gears, leading at work, nurturing at home, and trying to keep a little energy for yourself. It’s no wonder your hormones can feel off-balance. The truth is, your hormones respond to the way you live your daily life, including your rest, nutrition, physical activity, and even your social connections, as outlined in the SPOKE model.Key Takeaways:The SPOKE ModelS – Stay Connected Nurture relationships that fill you up. Genuine connection lowers cortisol and boosts oxytocin — your natural stress reliever.P – Prioritise Rest Sleep is your nightly hormone reset. Aim for consistent rest so melatonin can do its job.O – Optimise Nutrition Fuel your body with real foods. Each meal helps balance insulin and other hormones naturally.K – Keep Moving Find joy in movement. A few minutes of walking or stretching can boost endorphins, regulate energy, and steady your mood.E – Eliminate ToxinsReduce exposure to chemicals in plastics, cleaners, and beauty products. Your liver and your hormones will thank you.CONNECT ON SOCIAL MEDIA Ig- https://www.instagram.com/drdunni.lifecoach/YouTube- https://www.youtube.com/channel/UC9C1oJwHyISEuqiX8USaYKgCH- https://www.clubhouse.com/@drdunni-druwaFB- https://www.facebook.com/druwaacademyTwitter- https://twitter.com/drdunniPatreon - https://patreon.com/wellbeing4mothers HOST BIOYour host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com
What this episode covers
Being a working mother means you’re constantly switching gears, leading at work, nurturing at home, and trying to keep a little energy for yourself. It’s no wonder your hormones can feel off-balance. The truth is, your hormones respond to the way you live your daily life, including your rest, nutrition, physical activity, and even your social connections, as outlined in the SPOKE model.Key Takeaways:The SPOKE ModelS – Stay Connected Nurture relationships that fill you up. Genuine connection lowers cortisol and boosts oxytocin — your natural stress reliever.P – Prioritise Rest Sleep is your nightly hormone reset. Aim for consistent rest so melatonin can do its job.O – Optimise Nutrition Fuel your body with real foods. Each meal helps balance insulin and other hormones naturally.K – Keep Moving Find joy in movement. A few minutes of walking or stretching can boost endorphins, regulate energy, and steady your mood.E – Eliminate ToxinsReduce exposure to chemicals in plastics, cleaners, and beauty products. Your liver and your hormones will thank you.CONNECT ON SOCIAL MEDIA Ig- https://www.instagram.com/drdunni.lifecoach/YouTube- https://www.youtube.com/channel/UC9C1oJwHyISEuqiX8USaYKgCH- https://www.clubhouse.com/@drdunni-druwaFB- https://www.facebook.com/druwaacademyTwitter- https://twitter.com/drdunniPatreon - https://patreon.com/wellbeing4mothers HOST BIOYour host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com
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Balancing your hormones using the SPOKE model
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