A Journey to Whole Woman Health

Send us Fan MailOne season. Twenty-eight episodes. Countless conversations.In this special Season 1 finale, Dr. Jamie Erwin and Dr. Mary Kathryn Nader pause to reflect on what they've learned from launching the podcast, the lessons that surprised them, and the moments that impacted them the most.They answer listener questions about self-care, perimenopause, perfectionism, and their favorite episodes from Season 1 while sharing honest encouragement for anyone afraid to start something new.You'll also get an exciting preview of topics coming in Season 2—including women's leadership, GLP-1 medications, menopause, midlife health, and more.Whether you've listened from the beginning or are just joining us, thank you for being part of this journey.In this episode you'll hear about:What starting a podcast taught us about courage and imperfectionWhy waiting until you're "ready" keeps you from growingOur favorite self-care habitsThe biggest myths about perimenopauseFavorite moments and guests from Season 1Topics coming in Season 2How you can help support the podcastThank you for listening, sharing, reviewing, and walking alongside us this season. We can't wait to see you again in Season 2.Support the show

Send us Fan MailOne in three women will experience pelvic floor dysfunction, yet many suffer in silence because they think urinary leakage, painful sex, prolapse, or pelvic pain are simply "part of getting older" or "what happens after having babies."They're not.In this episode, we're joined by pelvic floor physical therapist Dr. Haley Miller, who explains what the pelvic floor actually is, why it affects so much more than bladder control, and how pelvic floor therapy can dramatically improve quality of life.We discuss:• Why leaking urine during running, coughing, or laughing is never normal • Pregnancy, postpartum recovery, and preparing for labor • Pelvic organ prolapse explained simply • Painful intercourse and pelvic pain • Constipation, bowel health, and pelvic floor function • The surprising connection between your feet, hips, posture, and pelvic floor • Menopause, estrogen, vaginal health, and urinary symptoms • What to expect during your first pelvic floor therapy appointment • Who should consider pelvic floor physical therapy • Practical ways every woman can protect her pelvic floorWhether you're an athlete, pregnant, postpartum, perimenopausal, menopausal—or simply want to understand your body better—this conversation will empower you with evidence-based information and hope.Remember: You are not broken, and help is available.Support the show

Send us Fan MailWhy does making friends feel so much harder as an adult?We may be surrounded by coworkers, children, spouses, neighbors, and hundreds of online connections—and still feel deeply lonely. Motherhood and midlife can make friendship especially complicated as schedules fill up, identities change, and the easy, organic connections of our younger years become harder to find.In this episode, Dr. Jamie Erwin and Dr. Mary Kathryn Nader welcome Emily Youree, owner and CEO of Fort Worth Moms and host of the Momfessions podcast, for an honest conversation about adult friendship, loneliness, vulnerability, and community.Emily explains why we need to let go of the idea of finding one “perfect” friend and instead become open to different friendships for different seasons. The conversation also explores the fear of initiating, the pressure to appear as though we have everything together, and the surprising intimacy of allowing someone to see the laundry on the bed, the messy car, and the realities of everyday life.You’ll hear practical ways to meet new people, strengthen existing friendships, become a more generous friend, and create connection without adding another overwhelming obligation to your life.Most importantly, Emily reminds us that while friendship with others matters, we must also learn to become a compassionate friend to ourselves.In This Episode:Why friendship is an important pillar of healthHow motherhood can increase isolation and lonelinessWhy one friend does not have to meet every needThe danger of searching for the “ideal friend”How friendships can serve different purposes and seasonsWhy friendships rarely happen organically in adulthoodPractical places to meet potential friendsHow to initiate without making it awkwardWhy vulnerability creates deeper connectionThe pressure to appear like the “ideal mom”Making room for friends who think or parent differentlyHow to be the kind of friend you hope to findWhy friendship should enrich your life rather than become another obligationWhat it means to become a friend to yourselfKey Takeaways:Stop searching for one perfect friend.A running friend, neighborhood friend, childhood friend, work friend, or fellow mom can each hold a valuable—and different—place in your life.Adult friendship requires intention.Friendships may no longer form automatically. Someone often has to send the message, suggest coffee, join the group, or put the next lunch on the calendar.Assume the other woman wants connection too.The person who appears to have a full social life may still feel lonely, left out, or grateful to receive an invitation.Let people see real life.You do not need a spotless house, clean car, perfect children, or perfectly managed life before welcoming someone in.Be open to difference.A meaningful friend does not have to parent, vote, think, worship, or live exactly as you do. Curiosity and mutual respect can create stronger relationships.Friendship is not another measure of success.Some seasons naturally leave less margin for social connection. The goal is not to feel guilty but to recognize when you desire more support and take one manageable step.Be a friend to yourself.Notice whether your internal expectations and criticism are harsher than anything you would say to someone you love.Support the show

Send us Fan MailWhen was the last time you let someone help you?For many women, asking for help feels harder than doing everything ourselves.In this week's episode, Dr. Jamie Erwin and Dr. Mary Kathryn Nader sit down with pediatrician and pediatric hospitalist Dr. Erin Eastman for an honest conversation about motherhood, medicine, perfectionism, community, and learning to receive help.Whether you're preparing for your first baby, balancing career and family, or simply feeling overwhelmed trying to hold everything together, this episode is a reminder that strength isn't found in doing everything alone.Together they discuss:• Why high-achieving women struggle to ask for help• Building your village before you desperately need it• Practical ways friends and family can actually support new parents• Colic, breastfeeding, formula and the pressure of being a "perfect" mom• Balancing career, marriage and motherhood• Finding yourself again through movement, friendship and faithThis conversation is full of wisdom, encouragement and practical advice for women in every season.Support the show

Send us Fan MailShould breastfeeding hurt? Is formula really "failing"? What actually matters most during those overwhelming first days with a newborn?In this episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader welcome board-certified pediatrician and newborn hospitalist Dr. Erin Eastman for an honest, compassionate conversation every new parent needs to hear.Together, they unpack what really happens during the first 48 hours after birth—from the "Golden Hour" to cluster feeding—and explain why so many mothers feel intense pressure to breastfeed perfectly.More importantly, they challenge the idea that successful motherhood is measured in ounces of milk.This episode explores:• What happens during the Golden Hour after delivery• Why skin-to-skin contact benefits both babies and fathers• The normal newborn feeding timeline• Cluster feeding explained• Common breastfeeding challenges• Risk factors for low milk supply• When supplementation may actually be the healthiest choice• How birth expectations affect postpartum mental health• Why bonding matters more than perfection• How to recognize postpartum struggles in both mothers and fathersWhether you're expecting your first baby, supporting someone who is, or simply want evidence-based reassurance, this episode offers practical guidance, grace, and freedom.Because healthy families aren't built on perfection.They're built on connection.Support the show

Send us Fan MailWhy do so many women feel exhausted, overwhelmed, resentful, and emotionally drained—and still say yes to one more thing?In this episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader unpack one of the most common struggles women face: boundaries.We explore why saying no can feel physically uncomfortable, why women often confuse being needed with being valued, and how people-pleasing, perfectionism, anxiety, trauma history, caregiving identities, and fear of rejection can make healthy boundaries feel almost impossible.You’ll learn:• What boundaries actually are—and what they are not• Why “clear is kind”• How people-pleasing leads to resentment and burnout• Why being needed is not the same as being valued• How your nervous system may react when you begin setting boundaries• Why resentment can be a signal that a boundary is missing• Practical time, emotional, relational, and digital boundaries• Simple scripts for saying no without over-explaining• How boundaries show up in motherhood and marriage• Why healthy boundaries model emotional maturity for our children• What faith teaches us about rest, solitude, and protecting our capacityYou do not have to earn rest. You do not have to prove your worth through exhaustion. And you are allowed to protect the life, health, peace, and relationships that matter most.If this episode encouraged you, share it with a woman who needs permission to stop disappearing in the service of everyone else.Subscribe to A Journey to Whole Woman Health for weekly conversations where science, mental health, and faith come together to educate, empower, and encourage women in every season of life.Disclaimer: The information shared in this podcast is for educational purposes only and is not intended as medical or mental health advice. Listening does not establish a doctor-patient or therapist-client relationship. Always consult your own qualified healthcare provider regarding medical or mental health concerns.Support the show

Send us Fan MailHave you ever woken up at 2 or 3 a.m., wide awake with your mind racing, wondering if it's stress, hormones, anxiety, blood sugar, or something else?You're not alone—and you're not imagining it.In this episode of A Journey to Whole Woman Health, board-certified OB-GYN Dr. Jamie Erwin and licensed professional counselor Dr. Mary Kathryn Nader explore the science behind women's sleep and why so many women struggle with middle-of-the-night awakenings, especially during perimenopause and midlife.You'll learn what happens inside your body while you sleep, why you may consistently wake between 2 and 3 a.m., and how hormones, cortisol, blood sugar, stress, and anxiety all work together to disrupt restorative sleep.We also discuss practical strategies to improve sleep, the evidence behind Cognitive Behavioral Therapy for Insomnia (CBT-I), common sleep medications, wearable sleep trackers, and when it may be time to talk with your healthcare provider about a sleep study.If you've been telling yourself, "I should be able to sleep," this conversation is for you.In this episode you'll learn:• Why women commonly wake between 2–3 a.m.• The role of cortisol, estrogen, progesterone, and blood sugar in sleep• What actually happens during REM and non-REM sleep• How stress and anxiety affect your sleep cycle• What sleep hygiene really means—and what actually works• Why CBT-I is considered the first-line treatment for chronic insomnia• Pros and cons of common sleep medications like Ambien, Benadryl, Unisom, and trazodone• How accurate wearables like Garmin and Oura Ring really are• Signs you may need a sleep study for sleep apnea or another sleep disorder• Simple habits that can improve the quality of your sleep starting tonightKey TakeawaySleep isn't a luxury. It's one of the most powerful tools your body has for healing, hormone regulation, memory, immune function, and emotional health. If you're waking up every night exhausted, you deserve answers—and there is help.If this episode encouraged you, please subscribe, leave a review, and share it with a friend who could use a better night's sleep.Follow us for more evidence-based conversations where science, mental health, and faith come together to educate, empower, and encourage women in every season of life.Support the show

Send us Fan MailTrauma is a word we hear often, but what does it actually mean?In this episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader explore how trauma affects the brain, nervous system, body, relationships, and sense of self.Together they discuss:• What qualifies as trauma• Acute vs. chronic trauma• Childhood trauma and relational trauma• Birth trauma, miscarriage, and medical trauma• PTSD and complex PTSD• Why certain sounds, smells, or situations trigger strong reactions• How trauma impacts anxiety, sleep, hormones, and relationships• EMDR therapy and other evidence-based treatments• Practical tools for healing and nervous system regulationWhether your trauma was loud and obvious or quiet and invisible, healing is possible.You are not broken.You are not alone.And your story is not over.Subscribe for weekly conversations where science, mental health, and faith come together to educate, empower, and encourage women in every season of life.Support the show

Send us Fan MailIn Part 2 of our conversation with authors Jen Harris and Courtney Huckabay, we move beyond clutter and dive into the practical process of reclaiming your home, your peace, and your mental bandwidth.If you've ever looked around your house and felt overwhelmed, exhausted, or frustrated by the constant cycle of organizing and re-organizing, this episode is for you.Jen walks us through the complete RECLAIM framework, including how to create systems that actually work, why perfectionism keeps us stuck, and how our physical environments directly affect our nervous systems.We also explore:• Why sentimental items can be so difficult to release• How grief and loss influence our attachment to possessions• The connection between clutter, stress, and mental load• Practical strategies for maintaining organized spaces• How to stop buying things you don't need• Why your home should feel like a sanctuary, not another source of stressWhether you're staring at an overflowing closet, a chaotic pantry, or simply craving more peace in your home, this episode offers practical wisdom and encouragement to help you reclaim both your space and your mind.Because sometimes the path to feeling lighter starts with letting go.Join the Journey.Support the show

Send us Fan MailHave you ever looked around your home and thought:Why does this feel so overwhelming?Not just messy—but heavy.In this episode of A Journey to Whole Woman Health, we welcome counselor, author, and speaker Courtney Huckabay, co-author of Reframe and Reclaim, to explore the surprising connection between clutter, stress, identity, and mental health.This conversation goes far beyond organizing closets and cleaning countertops. We discuss how our physical environments can reflect our emotional lives, why decision fatigue leaves so many women feeling exhausted, and how clutter can become a visible manifestation of the invisible mental load many women carry every day.Whether you're a busy professional, a mother juggling countless responsibilities, or simply someone longing for more peace in your home and mind, this episode will help you begin to understand what's really underneath the overwhelm.In This Episode We Discuss: Why clutter is rarely just about "stuff"  The connection between clutter, stress, and anxiety  How decision fatigue impacts mental health  The role identity plays in what we keep  Why letting go can feel emotionally difficult  Research linking clutter to lower life satisfaction  The first steps of the Reframe & Reclaim process  How to begin creating a home that supports peace rather than stress Key TakeawayYour home may not be the source of your stress—but it may be reflecting it.When we begin to understand our relationship with our belongings, we can start reclaiming not only our space but also our peace.GuestCourtney Huckabay, LPC-S, RPT-S, NCC Licensed Professional Counselor Supervisor, Registered Play Therapist Supervisor, EMDR Therapist, Co-Author of Reframe and ReclaimResources Mentioned📖 Reframe and Reclaim by Courtney Huckabay & Jennifer Harris🎙 Reframe and Reclaim PodcastComing Next WeekPart 2: Reclaiming Your SpaceWe'll continue the conversation with co-author Jennifer Harris and walk through the practical steps of the Reframe & Reclaim method so you can begin transforming your environment with purpose and intention.If this episode encouraged you, please subscribe, leave a review, and share it with a friend who may need to hear this conversation today.Join the JourneySupport the show

Send us Fan MailIn this powerful episode, Dr. Jamie Erwin and Dr. Mary Kathryn Nader discuss the difference between stress and stressors — and why so many women stay trapped in chronic stress, anxiety, burnout, exhaustion, insomnia, irritability, and overwhelm even after the stressful event is over.Inspired by the groundbreaking book Burnout by Emily & Amelia Nagoski, this episode explores how to “complete the stress cycle” and teach your body that it is finally safe again.We discuss: The physiology of stress  Cortisol, adrenaline & the nervous system  Why women feel chronically overwhelmed  How stress affects libido, sleep & health  The difference between stress and stressors  The 7 evidence-based ways to complete the stress cycle  Physical movement & exercise  Deep breathing & nervous system regulation  Connection, laughter & affection  Crying as emotional release  Creativity & healing  Burnout, compassion fatigue & anxiety  Listening to your body If you’ve ever felt stuck in survival mode, this episode is for you.✨ Join the journey.Support the show

Send us Fan MailWhat happens when you love your partner… but your desire is gone?In this honest and science-backed episode, Dr. Jamie Erwin and Dr. Mary Kathryn Nader break down the truth about women’s libido, desire, hormones, stress, relationships, and emotional connection.They discuss: Why women’s libido is more complex than men’s  The invisible mental load women carry  Testosterone and estrogen’s role in desire  Painful sex, vaginal dryness, and postpartum changes  How stress and cortisol affect intimacy  SSRIs and libido  Why scheduling sex may actually help  Testosterone therapy for women: what the science says  Emotional connection, resentment, exhaustion, and intimacy  The 5 pillars of desire This episode is empowering, educational, and deeply validating for women in every season of life.Because you are not broken. Your body is communicating with you.🎧 Join the journey. Support the show

Send us Fan MailGrief is one of the most universal human experiences—and yet, when you're in it, it can feel completely isolating.In this episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader explore what grief actually looks like—physically, emotionally, and spiritually. Together, they unpack the myths we’ve been taught about grief, including the idea that it follows a neat timeline or a predictable set of stages.From miscarriage and infertility to identity shifts, relationship changes, and life transitions, grief shows up in ways many women don’t expect.You’ll learn: What grief really is (beyond death and loss)  The truth about the “five stages” of grief—and why they’re often misunderstood  How grief shows up in the body (sleep, headaches, gut symptoms)  Why there is no “right way” or timeline for grieving  The concept of duality—holding grief and joy at the same time  Practical ways to support someone who is grieving  The role of faith when you’re walking through loss If you’re navigating grief—or walking alongside someone who is—this episode will remind you:You are not alone. You are not doing it wrong. And you are allowed to carry both sorrow and strength at the same time.Support the show

Send us Fan MailIn Part 2 of our conversation with Kate Jennings, LPC-S, founder of The Bug and The Bee in Fort Worth, we continue exploring how anxiety shows up in kids, teens, and even parents.Kate helps us understand the physical signs of anxiety—from stomachaches and headaches to sweating, racing hearts, and sensory overwhelm—and explains why helping kids name what is happening in their bodies can reduce fear and build emotional awareness.We also talk about overscheduled kids, performance pressure, risk-aversion in teens, and how parents can guide children through hard conversations about death, divorce, scary news, illness, and grief.This episode is full of practical language, compassionate reframes, and parent-friendly tools for raising emotionally healthy, resilient kids.In This Episode, We Discuss How anxiety shows up physically in children and teens  Why stomachaches, headaches, sweating, and racing hearts may be anxiety signals  The “face the wind” sailboat analogy for anxiety  Why bravery means feeling anxious and doing the hard thing anyway  How overscheduling keeps kids from feeling and processing emotions  Why “being the best” does not always mean performing  How to talk to kids about divorce, death, illness, and scary news  Why we should use clear words like “death” and “dying” with children  How to talk about suicide with less stigma  Helping teens take healthy risks and tolerate failure  Mom mantras for hard days: “progress, not perfection,” “you can do hard things,” and “we’re doing the best we can” Key TakeawaysBehavior is communication. Anxiety often shows up in the body before kids have words for it.When we teach children to notice what is happening inside their bodies, we help them feel less afraid and more empowered.Bravery is not the absence of anxiety. Bravery is feeling anxious and doing the hard thing anyway.Hard conversations do not have to be perfect. They need to be honest, age-appropriate, and grounded in safety and connection.Call to ActionIf this episode encouraged you, share it with a parent, caregiver, teacher, or friend who loves a child or teenager.Support the show

Send us Fan MailWhat if your child’s “bad behavior” isn’t something to fix—but something to understand?In this powerful episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader sit down with licensed professional counselor supervisor Kate Jennings, founder of The Bug and the Bee, to unpack what’s really going on beneath tantrums, anxiety, and overwhelm in kids and teens.From toddler meltdowns on airplanes to middle school friendship struggles and rising anxiety, Kate shares practical, evidence-based tools for parents to respond with empathy, clarity, and confidence.You’ll learn why behavior is communication, how anxiety shows up in the body, and how small shifts in your response can completely change your child’s emotional world.What You’ll Learn: Why behavior is always about gaining or avoiding something The power of “connect before redirect” How anxiety activates the fight, flight, or freeze response Why saying “you’re fine” can actually increase anxiety  The mind-gut connection and why kids feel anxiety in their bodies  How to respond to tantrums, overwhelm, and emotional outbursts  Practical scripts to help your child process fear and uncertainty  How to model emotional regulation as a parent Key Takeaways: Kids do well if they can Behavior is not random—it’s communication Anxiety lives in the body, not just the mind  Connection builds safety—correction alone does notResources Mentioned: SSRIs (Selective Serotonin Reuptake Inhibitors)  Mind-gut connection research  Collaborative Problem Solving framework Connect with Our Guest: Kate Jennings, LPC-S The Bug and the Bee (Fort Worth, TX)If this episode helped you better understand a child in your life, share it today with a parent, teacher, or caregiver.Support the show

Send us Fan MailIn this episode of A Journey to Whole Woman Health, Dr. Jamie Erwin and Dr. Mary Kathryn Nader talk about exercise for women and why movement matters so much for physical, mental, and emotional health.Jamie shares her own background as a lifelong athlete, from gymnastics and track to collegiate competition and marathon running, and explains how her relationship with exercise has changed over time. Instead of punishment and pressure, movement has become a way to honor the body, build longevity, and care for overall health.Together, Jamie and Mary Kathryn break down a simple framework for women’s fitness using the acronym FACE:F – Flexibility Why mobility and stretching matter every dayA – Aerobic How zone 2 cardio supports heart health, endurance, and longevityC – Carry the Load Why strength training is essential for women, especially in midlifeE – Equilibrium How balance training helps prevent falls, improve stability, and support healthy agingThey also discuss: common myths about women and weight training  why women should not be afraid of lifting heavy  the role of VO2 max in longevity  why too much high-intensity exercise can backfire in midlife  how exercise supports insulin sensitivity, bone health, and muscle mass  the importance of movement during pregnancy  why finding joyful movement matters for long-term consistency This conversation is both practical and encouraging, whether you are a marathoner, a walker, a class lover, or someone just trying to move more in this season of life.Because movement is not about punishment. It is about strength, stewardship, and caring for the one body you have.Support the show