Show Notes
In Today’s Episode
Chronic stress can affect far more than your mood it can influence sleep, hormones, digestion, blood sugar, inflammation, and overall health. In this episode, Melody Hartzler is joined by Dr. Sarah Bachofner and Dr. Nicole Grams to explore how chronic stress affects the body and share practical tools for managing it, from journaling and reframing thoughts to breathing, meditation, sleep, and identifying the behaviors that may be masking the root cause of stress.
Key Take Aways
- Chronic stress affects the whole body. Long-term activation of the stress response can disrupt hormones, sleep, digestion, the gut microbiome, immune function, and metabolic health.
- Stress isn’t only about what’s happening it’s also about how we perceive it. Examining the thoughts and beliefs surrounding stressful situations can change how the body responds.
- Getting your thoughts out of your head can be a powerful first step. Journaling or doing a “thought download” can help calm racing thoughts, particularly around bedtime.
- Small, realistic changes matter. Instead of overwhelming yourself with an entire list of lifestyle changes, identify one manageable step and build from there. Self-compassion and letting go of unnecessary “shoulds” can also reduce psychological stress.
- Stress management can take many forms. Deep breathing, singing, laughter, meditation, mindful movement, better sleep, stable blood sugar, and addressing inflammation can all support the body’s transition from fight-or-flight into rest-and-digest mode.
Topics Discussed
00:00 – Welcome to Table Talk: Addressing Stress
Melody introduces Dr. Sarah Bachofner and Dr. Nicole Grams and sets the stage for a conversation about chronic stress and anxiety.
01:00 – Personal Experiences With Stress
Sarah and Nicole share their own experiences with stress and why helping others navigate it has become an important part of their work.
02:00 – Understanding Chronic Stress
Exploring how stress can move beyond a normal response and begin affecting mental, emotional, physical, and environmental aspects of health.
03:00 – How Stress Affects the Body
Understanding the brain, nervous system, adrenal glands, cortisol, and the HPA axis—and what happens when the stress response remains activated.
05:00 – Stress, Digestion, and the Gut Microbiome
How chronic stress can affect digestion, inflammation, gut bacteria, dysbiosis, SIBO, and overall gut health.
07:00 – Stress, Hormones, and Metabolic Health
The conversation explores cortisol, female hormone balance, blood sugar, metabolic syndrome, inflammation, and immune function.
09:00 – Recognizing When You’re Overwhelmed
What chronic stress can look like in everyday life and why many people don’t recognize just how much stress they’re carrying.
11:00 – When Stress Becomes “Normal”
Why people may believe they handle stress well while their bodies continue experiencing the effects of prolonged stress.
12:00 – Cortisol Testing and Functional Medicine
A look at cortisol testing and how functional medicine practitioners determine when testing may or may not be necessary.
13:00 – How Your Thoughts Influence Stress
Exploring how the way we perceive stressful situations can influence our physical response and overall stress levels.
15:00 – Coping Behaviors vs. Addressing the Root Cause
Why turning to alcohol, food, exercise, or other behaviors may temporarily buffer stress without addressing what is actually causing it.
16:00 – Journaling and the Thought Download
A simple practice for getting racing thoughts out of your head and creating more mental space, especially around bedtime.
17:00 – Finding One Manageable First Step
Why overwhelmed patients need realistic, achievable changes rather than another long list of things they feel they should be doing.
19:00 – Letting Go of the “Shoulds”
Discussing self-criticism, societal expectations, and giving yourself permission to prioritize what is truly necessary.
20:00 – Breathing, Vagal Tone, and Rest & Digest
How deep breathing, laughter, singing, and other practices can help shift the body out of fight-or-flight and into a more relaxed state.
21:00 – Making Meditation More Accessible
Breaking down common misconceptions about meditation and exploring simple ways to begin, including guided practices, apps, yoga, and stretching.
23:00 – Meditation Doesn’t Have to Mean Sitting Still
How mindful walking, gardening, movement, and simply being present can all become forms of meditation.
24:00 – Stress, Sleep, and the Bigger Picture
Exploring the relationship between stress and sleep while also considering inflammation and blood sugar as additional factors.
25:00 – The Stress Solution and Next Steps
Melody introduces PharmToTable’s Stress Solution resources and coaching options for listeners who want to explore the topic further.
27:00 – Closing: Moving Toward Thriving
The conversation wraps up with encouragement for listeners to begin taking practical steps toward managing stress and improving their overall well-being.
Resources & Supplements Mentioned
Cortisol and stress support:
Magnesium and calming support:
- Magnesium Glycinate, 160 capsules
- Magnesium Glycinate Complex, 120 capsules
- Acti-Mag Plus powder
- L-Theanine Pro
- Liposomal GABA with L-Theanine
Sleep support, especially when stress affects sleep:
Tools for relaxation, breathing, and nervous system support:
Blood sugar and metabolic support:
Additional resources for reducing environmental stressors:
Courses & Resources
- The Stress Solution PharmToTable stress-focused summit/course
- PharmToTable: https://pharmtotable.life
Leading the way to better chronic disease management through functional and integrative medicine.