756. How To Create A Safe Place To Regulate Your Nervous System

Today I'm talking about how to create a real safe space so your brain and body can downshift, regulate, and actually recover—especially when the world feels loud and chaotic. Even if you've been eating well, taking your supplements, moving your body, and still feel dysregulated, this might be the missing layer: your environment and boundaries. Why this matters We're processing more inputs than our nervous systems evolved for—constant news, social feeds, and everyone else's emotions at work and at home. That unseen load keeps cortisol revved and makes it hard to feel grounded, sleep deeply, and digest well. If you don't have a calm place to land, everything feels harder. What I cover in this episode The nervous system cost of "always on" and why your stress response takes longer to reset now. How to spot dysregulation at home (it's often not about the puppy, the purchase, or the dinner choice). Creating sanctuary in real life when you share space with others—and they're dysregulated too. Boundaries that lower friction (what we discuss, when we discuss it, and why timing matters). The power of temporary unplugging: how 48 hours off social + dim evenings can change your sleep and mood within days. Scripts that help in the moment so you can opt-out of hot-button conversations without escalating conflict. Why rest isn't laziness (yes, I want you to schedule the nap—your cortisol curve will thank you). Practical steps you can start tonight Evening calm protocol (90 minutes): soft lighting only, no overheads; music or quiet; screens off at a set time. House rules that preserve peace: choose one window per week for budget/"new purchase" talks; table all non-urgent ideas until then. Weekend reset: tell your people you're going phone-off from Friday night to Sunday night; no news, no feeds. Conversation boundaries: pleasant/creative topics on weeknights; heavier topics reserved for agreed times. Sanctuary cues: a chair, blanket, tea, journal—same place, same time—so your body learns "we're safe now." Micro-breaks that count: 10-minute outside walks, eyes off screens, slow exhales (4 seconds in, 6–8 seconds out). Permission to rest: if afternoon fatigue hits, a 20–30 minute nap is a tool, not a failure. What changes when you do this Sleep comes easier and feels deeper. Mood smooths out; reactivity drops. Digestion calms (less bloat, better motility). Clarity returns—you can actually see what to work on next. Ready for a guided first week? If you want a simple, done-for-you plan to Restore Energy, Reset Mood & Renew Digestion—with checklists, timing, and if-this-then-that troubleshooting—join my 7-Day Recharge. It's the exact structure I use to help you regulate quickly so the rest of your health work finally sticks. Join the 7-Day Recharge: Restore Energy, Reset Mood & Renew Digestion — join us here!  Share this episode with a friend who needs a calmer place to land. Your home can become the sanctuary that rebuilds your nervous system—starting tonight.

If you're overwhelmed by all the health advice and not sure where to start, this episode is your simple, targeted on-ramp. I'm breaking down exactly how just 7 focused days can nudge your hormones, nervous system, energy, mood, and digestion in the right direction—without complicated protocols or expensive gadgets. (Gary, my Springer spaniel, also makes a cameo… and yes, petting him is great for cortisol.) Why 7 Days Works (and what we actually target) Instead of trying to fix everything at once, we stack a few high-leverage habits that calm the nervous system, steady blood sugar, and support digestion—so your hormones can follow suit. You'll know what to do and what to try next if your first step doesn't land. Our three pillars: Energy: Create better mornings by prepping your nights (sleep hygiene + gentle cortisol "turn-on" routine). Mood: Steadier blood sugar + specific fast-acting herbs and nutrient repletion you can feel, while longer-build supports get started. Digestion: Simple shifts that reduce bloat, improve motility, and help you actually absorb what you eat. What You'll Learn in This Episode How to stop the overwhelm and pick the first right step (and the second, if needed). AM/PM routines that signal your hormones at the right time (sleep → morning energy). The 80/20 of blood sugar regulation for mood steadiness all day. Quick-win gut supports to reduce bloat and re-train digestion. A clear troubleshooting path if your first attempt doesn't move the needle. Why short, focused action breaks the freeze state and builds momentum. Real-Life Impact I share client stories (including one who was at a serious crossroads in her marriage) where regulating mood and stabilizing energy revealed the next obvious target—sleep and gut. Once the fog lifted, the path forward got clear and doable. What Can Shift in 7 Days Days 1–2: Deeper sleep onset, fewer middle-of-the-night wakeups, less morning grogginess. Days 3–4: Smoother energy curve; fewer crashes; less "hanger." Days 5–7: Noticeable mood steadiness, reduced reactivity, lighter bloat/pressure, more "I feel like myself." (Everyone's timeline is unique, but these are the common early wins.) What's Inside the 7-Day Plan Daily AM/PM checklists (so you don't have to think). Meal framework for blood sugar balance without counting or apps. Mini mood protocol (quick-start nutrients + herbs that act faster). Digestion reset basics (timing, bitters, fiber progression, gentle motility cues). If-this-then-that troubleshooting when Plan A doesn't click. Weekend strategy so you don't lose momentum. Is This For You? You wake up tired, snap more than you want to, and bloat is "just normal." You've tried "all the things" but need a simple, guided first week to gain traction. You're not ready for full testing yet—but want to do something that actually helps. Ready to Start? Join the 7-Day Recharge If you want a done-for-you, step-by-step week to Restore Energy, Reset Mood & Renew Digestion, hop into 7-Day Recharge. I built it to remove the guesswork and give you early wins that build momentum.  Join the 7-Day Recharge: Restore Energy, Reset Mood & Renew Digestion: Join the 7 Day Recharge

Have you experienced this? You go into the doctor, you're tired, foggy, dragging through your day, your hair's falling out, your energy is gone, and your provider says, "Everything looks fine." But you know something isn't right. We're talking about the huge difference between normal labs and functional labs. Because "normal" just means you're not sick enough yet to trigger a red flag. Functional medicine looks at how your body is actually operating — where you might already be in a state of dysfunction long before it turns into a diagnosis. In this episode, I share my own story of living anemic for years — as a teenager, as an athlete, even into college. My iron was always low, but it was "not bad enough" for anyone to dig deeper. It wasn't until I stopped eating gluten that my iron levels finally normalized — and I haven't been anemic since. No one ever looked beyond the surface. And I think about how different my life could have been if someone had connected the dots sooner. If you've ever been dismissed or told you're fine when you clearly don't feel fine, this episode is for you. We will discuss: What typical "normal" labs miss (and why that matters). What functional ranges really show about your health. How to identify when you're stuck in a state of dysfunction. Why women can feel terrible for years before anyone catches it. What kind of testing actually reveals what's going on — from full thyroid and iron panels to inflammation markers and DUTCH testing. You deserve to feel good — not just "not sick." That's exactly what we do inside The 12-Week Female Hormone Solution Program. My team and I look at your full picture — your labs, your lifestyle, your history — and build a plan that actually fits your life. If you've been told "everything looks normal," but you know in your gut something's off, get on the waitlist for the next round of the 12-Week Female Hormone Solution. This is one of the last times we'll be running it in this format, and spots always fill fast. Join the waitlist now: https://drbethwestie.com/waitlist/ Because "normal" shouldn't mean barely functioning. It's time to feel like yourself again.

I wanted to share something different today — something that's been coming up a lot in my conversations with women lately and honestly, in my own life too. It's this idea that we're waiting for someone to come save us. Waiting for the magic fix, the person, the event, the miracle that changes everything. But the truth is — no one's coming. The person who saves you is you. For so long, I didn't talk about the hard parts of my story — the trauma, the abuse, the pain — because I didn't want that to be what people saw when they looked at me. I didn't want to be "that girl." But I've realized that silence was another trauma response. Sharing these stories isn't about staying stuck in them; it's about showing what healing can look like on the other side. I used to believe if I just worked harder, loved harder, stayed positive, things would get better. That's what we're taught, right? Be good, do good, and good things happen. But when you've lived through trauma — when the people who were supposed to protect you didn't — you internalize this belief that if you can just hold on long enough, someone will finally see your pain and come fix it. When my husband was arrested for domestic violence, I remember sitting on the kitchen floor, shaking, completely frozen, and realizing… there's no one coming. I had to figure it out — how to get a protection order, how to start over, how to rebuild from nothing. It was terrifying and lonely. But that's the moment I got in the driver's seat of my own life. That's the thing about trauma: it trains you to look outward for safety instead of inward. You might find yourself waiting for the right partner, the right job, the right body, or the right doctor to "save" you. But no one can do the work for you. You have to take that first step, even when it feels impossible. I see this all the time with the women I work with. They've been dismissed, gaslit, told their symptoms are "all in their head." They come to me scared to even look at their test results because they've been conditioned to believe their pain isn't real. And then when we go through their Dutch hormone test together and they see, yes, something's actually off — it's so validating. You can see the relief wash over them. That's what I love about this work. It's not me saving them — it's me helping them get back in the driver's seat. Helping them take back control. And that's exactly what the 12-Week Female Hormone Solution is all about. It's not a quick fix or a "magic wand" — it's a guided process to help you understand your body, your hormones, and your patterns so you can stop waiting for someone else to fix you. You get the tools, the knowledge, and the support to start saving yourself. If you've been listening and thinking, "That's me. I'm stuck waiting for someone to rescue me," this is your sign. Get on the waitlist for the 12-Week Female Hormone Solution. It's where we start shifting from waiting to acting, from surviving to thriving. You'll learn how to work with your body instead of fighting against it — and I promise, that's when everything changes. Because once you realize no one's coming to save you, you stop waiting and start living. You become the person who shows up for yourself every single day. You become the hero of your own story. You are the one who saves you. Learn more: https://drbethwestie.com/waitlist/  

Ever find yourself wondering why you still feel like garbage—even though you're eating clean, sleeping well, and doing "everything right"? You're not alone, and in this episode, I'm breaking down exactly why that happens and what to do about it. We often think that if we're checking all the "healthy" boxes—organic foods, 8 hours of sleep, daily movement—then we should feel good. But if your body's been running in a state of dysfunction or chronic stress for years, just eating cleaner or sleeping more won't fix the root cause. Here's the truth: your system has a tipping point. I use the "bucket" analogy—your body is constantly trying to process and detox what's coming in. But when stress, illness, loss, or overwork pile up, that bucket fills faster than your system can drain it. Eventually, it overflows. That's when symptoms hit: fatigue, brain fog, hair loss, weight gain, anxiety, thyroid issues—you name it. And here's what I want you to remember: It's not your fault. You didn't "mess up" your health because you had a cookie at the office party. You've simply reached the limit of what your body can handle right now—and it needs support to rebalance. In this episode, I share: ✨ Why your energy can crash even with a healthy lifestyle ✨ How hidden inflammation and thyroid dysfunction sneak in ✨ What stress over the last 5–10 years has likely done to your system ✨ My own story of burnout, Hashimoto's, and getting my energy back ✨ The foundational steps you can take today to start shifting things You don't need to overhaul your entire life. You just need to rebuild from the foundations—and I've created a Free Getting Started Guide to help you do that. This guide walks you through the exact first steps I use with my clients (and myself!) to start restoring balance—how to eat for your cycle, how to support your thyroid and adrenals naturally, and how to stop feeling like you're starting over every Monday. 👉 Download your free Getting Started Guide here: https://dr-beth-westie.mykajabi.com/where-to-start Once you start implementing even a few of these basics, you'll begin to notice subtle shifts—better energy, clearer skin, less bloating, and that feeling of "I'm finally moving in the right direction."  

Are you eating the right foods for your cycle—or fighting against your hormones without even knowing it? In this episode, I'm breaking down exactly what to eat during your estrogen phase versus your progesterone phase, and why cooling foods, warming foods, and even the right herbs can make a night and day difference for PMS, cramps, and heavy bleeding. And if you're ready for the easiest way to support your cycle? Check out my phase-specific herbal tinctures at https://nutritionforyourhormones.com/collections/all. They're the shortcut to eating for your hormones without the guesswork. Tune in now and learn how to live with your cycle instead of fighting it!

I am so excited share something I've never opened to the public before: my brand-new Hormone Foundations Program. Here's what makes the Hormone Foundations Program different: DUTCH hormone testing shipped to your home so you can finally see what's going on with your hormones. Personalized, one-on-one recommendations based on your results—not cookie-cutter protocols. Monthly one-on-one calls for six months, plus email support and an educational video library. A second DUTCH test at the end so we can measure your before-and-after progress in black and white. This program is all about customizing the process to you—whether your body responds quickly, slowly, or hits bumps in the road. I don't force you into a template. I adapt as your body changes, so you always know the next step forward. And here's the best part: 👉 The first 20 women who join will get their first round of customized supplements completely on us. That's right—your protocol will be based on your unique results, and we'll cover the first set to get you started strong. If you've been struggling with fatigue, brain fog, cycle issues, or just the nagging feeling that "something's off," this is your chance to finally get answers and real guidance. Click below grab your spot today—because those first 20 spots with free supplements will go fast. I can't wait to help you lay the foundation for balanced hormones and a body that actually works with you instead of against you. Join the Hormone Foundations Program: https://drbethwestie.com/hormone-foundations-program/

In this episode, I'm opening up about my own journey with PCOS, multiple autoimmune conditions, and how functional testing—especially the DUTCH test—has changed everything for me and the women I work with. For years, I pushed through health challenges: PCOS, Hashimoto's, celiac, even mysterious skin flares from annuloma granulare. Add to that the exhaustion, thyroid struggles, ovarian cysts after childbirth, and the rollercoaster of perimenopause symptoms—and I know firsthand what it feels like when your body seems to betray you. Like so many women, I was raised in the "no pain, no gain" culture. I kept going, even when I was so weak I couldn't carry my baby in his car seat without stopping. Doctors gave me creams, steroids, and quick fixes, but nothing addressed the deeper issue: my body was desperately out of balance. That's when testing became my lifeline. Not just blood work, but the DUTCH test—a comprehensive hormone panel that shows exactly how your body is producing and processing hormones. With it, I learned how my cortisol, thyroid, estrogen, and progesterone were really functioning—and how to actually support them. Here's why this matters: Symptoms overlap. Fatigue, hair loss, weight gain, irregular cycles—it could be thyroid, adrenals, perimenopause, or PCOS. Without testing, it's guesswork. Numbers don't lie. The DUTCH test gives you black-and-white data that takes away the uncertainty. No one-size-fits-all fixes. The results guide a plan tailored to your unique body—nutrition, supplements, lifestyle, and sometimes simply rest. I see this with clients all the time. So many women wait, punishing themselves, thinking they just need to "try harder." But the truth is—you don't need to push harder. You need the right information about your body so you can finally work with it instead of against it. If you've ever wondered, Am I in perimenopause? Is this my thyroid? Do I have PCOS flares?, the DUTCH test is the place to start. It gives us the roadmap, so you stop guessing and start healing. Don't wait years like I did. Don't wait until you're completely burned out. Get answers now: https://drbethwestie.com/dutch-hormone-testing/

What actually causes endometriosis? If you've been struggling with painful periods, fertility challenges, or symptoms that doctors brush off without testing your hormones, you are not alone. Endometriosis is one of the most under-researched and misunderstood conditions women face, even though it can be completely debilitating. In this episode, I break down: Why research is so limited on endometriosis and how that impacts the care women receive. What we do know so far: It's estrogen-driven, and hormone processing plays a big role. Genetics can increase your risk (especially if you're a poor methylator or detoxer). It's often tied to your immune system and can behave like an autoimmune condition. How endometrial tissue behaves once it migrates outside the uterus—it can attach like scar tissue or a web, causing pain, inflammation, and even impacting organs like the bladder or bowel. Why your symptoms are unique: no two women experience endometriosis in the exact same way, which is why dismissive comments like "you can't have it because you got pregnant" are just flat-out wrong. I also share why the DUTCH Test is one of my favorite tools for uncovering the root hormone patterns behind endometriosis. Unlike standard bloodwork, it shows how your body is actually processing estrogen, cortisol, neurotransmitters, and more—giving us a real window into what's going on and where to start. Here's the most important thing: you don't have to guess anymore, and you don't have to do this alone. If you're ready to finally get answers and a plan that's personalized to you, I invite you to apply for my 1:1 VIP Program. In this high-level coaching program, we combine advanced testing like the DUTCH test with a comprehensive strategy tailored to your body—so you can finally start feeling like yourself again. When your body functions better, you feel better. Apply here: https://drbethwestie.com/jumpstart-program/

This episode might sound a little fiery because, honestly, I am fired up. I cannot tell you how many times I hear stories of women going through procedures, even surgeries, for hormone-related issues—and not a single hormone test has ever been run. That is bananas. Truly bananas. Today, I'm walking you through the story of a client I'll call Kathy. She's in her early 30s and has been struggling with hormone issues for over a decade. She's had multiple surgeries for endometriosis, gone through devastating life stress, and tried to do everything right—from eating clean to exercising, ditching toxic products, and living a "healthy" lifestyle. And yet, nobody ever thought to test her hormones. Not once. When we finally ran her Dutch Test and GI Map, everything came into focus. Her body wasn't crazy, broken, or betraying her—her test results told the real story. And when we layered in genetic testing, we found answers that explained why even her max effort couldn't keep her body going during periods of intense stress. The relief she felt when she saw her results in black and white was huge. Numbers don't lie, and finally, she had the validation that she wasn't crazy. In this episode, I break down: Why surgery without testing is such a huge disservice to women The difference between PCOS and endometriosis (and how they can overlap) Why urine testing (DUTCH) + gut testing give us a much deeper picture than blood work alone How genetics like MTHFR can change the way you handle stress, inflammation, and detoxification The importance of targeted, specific protocols—not just "eat healthy and exercise" If you've ever felt like you were doing everything right and still not getting answers, this episode will resonate with you. You are not crazy. You deserve real answers and solutions that actually match what's happening in your body. Want to learn more about testing and working together 1:1? Apply here: https://drbethwestie.com/jumpstart-program/