Welcome to Nurture and Thrive with Kathryn Ramirez, LM, CPM. Kathryn is a home birth midwife and women’s metabolic health coach. In this coaching-style Q&A, we unpack how your circadian rhythm shapes sleep quality, cravings, mood, and key hormones (melatonin, cortisol, insulin, estrogen, progesterone). You’ll leave with simple, family-friendly evening rituals to help you fall asleep faster, sleep deeper, and wake restored—even if you’re juggling kiddos, night shifts, or an on-call schedule.

If you wake “on paper” with 7–8 hours but still feel drained, this one’s for you.

What you’ll learn:

How morning sunlight & sunset cues reset your circadian clock

Blue light basics: Night Shift/Dark Mode, screen warmth, brightness, and realistic cut-off times

Why poor sleep increases insulin resistance, hunger, and weight gain (it’s biology, not willpower)

Navigating perimenopause sleep: hot flashes, anxious wake-ups, rhythm-friendly supports Night-shift/on-call strategies: daylight anchors, power naps, gentle resets

Gentle bedtime rituals for moms & little ones (red light, stories, tea, breathwork) Low-tech sleep tracking (journal) vs wearables (Oura Ring, Apple Watch)

Products & resources mentioned (no affiliation unless noted)

Calm App — 30-day invitation: Leave a review for the show on YouTube/Apple/Spotify/Amazon, screenshot it, and DM @kathrynsramirez on any social media platform.

Favorite sleep story: “Wonder” (narrated by Matthew McConaughey).

“Fast Like a Girl” by Dr. Mindy Pelz (as mentioned in the episode; plus her related works)

Yogi Tea – Kava Stress Relief (gentle, stress-soothing blend) https://amzn.to/46BVCQc

Bedtime herbal teas: Chamomile, Lemon Balm, Tulsi/Holy Basil, Passionflower

Himalayan Salt Lamp or warm/red night-lights for nurseries & hallways. This is the one Kathryn has: https://amzn.to/3IinRKo

Blue-light filter glasses (as a backup; turning screens off is best)

Oura Ring / Apple Watch for sleep tracking

Sleep headphones (lay-flat style)

Dr. Jeffrey Thompson – “Delta Sleep” music album https://amzn.to/4gqslvk

Device settings to try: Night Shift / Dark Mode / True Tone, reduce brightness, warmer color temperature

Giveaway mentioned: A private webinar featuring Dr. Mindy Pelz was referenced in the episode. This has now passed. If you’re interested in future insider notices comment “Circle” below and stay tuned on Instagram/TikTok.

This week’s challenge:

Choose one: Dim house lights by ~8:00 PM

Power down screens 30–60 minutes before bed

Sip a calming herbal tea

Read by warm light (no scrolling in bed) 5–10 minutes of slow breathing or gentle stretches

Tell us your pick in the comments and tag @kathrynsramirez in your Stories so we can cheer you on.

Connect & live schedule:

Live times (Pacific):

• Tuesdays 9:00 AM — Topic intro

• Wednesdays 5:30 PM — Special guest

• Thursdays 12:00 PM — Q&A + live coaching

TikTok | Instagram | Facebook: @kathrynsramirez

Audio on: Apple Podcasts | Spotify | Amazon Music

YouTube for full video episodes https://www.youtube.com/@NurtureAndThrivePodcast

You were made to thrive.

Begin again tonight—with one small, loving habit.

Why does sleep feel so out of reach for women — especially in seasons of stress, motherhood, and hormonal change? In this heartfelt episode, host Kathryn Ramirez is joined by Certified Nurse Midwife and Women’s Health Nurse Practitioner Deborah Landes for a deep and practical conversation about the connection between sleep, hormones, and the nervous system.

Together they unpack:

The hormonal cost of poor sleep

What circadian disruption really looks like

Why light (sunlight, screens, red light) is medicine or a toxin depending on timing

Tools for sleep-deprived moms and peri-menopausal women

Breathwork and bedtime rituals that actually help

Hope for the woman who feels broken by exhaustion

Whether you're navigating perimenopause, late-night toddler wakeups, or just running on fumes — this episode is your invitation to rest, reset, and remember what’s possible for your health.

PART 2 of our 3-part series: Reset Your Clock – The Sleep-Hormone Connection Stay tuned for Part 3 with LIVE coaching + Q&A!

RESOURCES MENTIONED

Calm App Gift: DM @kathrynsramirez with a podcast review screenshot

Deborah's Favorite Sleep Tea: Yogi Kava Stress Relief https://amzn.to/46BVCQc

Red Light & Salt Lamp: Support your melatonin (the one Kathryn has): https://amzn.to/3IinRKo

Books: Fast Like a Girl and Age Like a Girl by Dr. Mindy Pelz https://amzn.to/4mbqImg

LET’S CONNECT

Follow Kathryn on TikTok, Instagram and Facebook @kathrynsramirez

Follow Deborah on TikTok @speakanecdotally

Follow Nurture and Thrive on Instagram @nurture_n_thrive

Subscribe for more episodes on hormone health, circadian rhythm, and metabolic healing

Leave a comment: What’s one small change you’re making for better sleep?

Share this episode with a friend who’s ready to rest and rise again

Welcome to Nurture and Thrive with Kathryn Ramirez — home birth midwife, metabolic health coach, and advocate for healing the whole woman: body, mind, and spirit. In this heartfelt episode (recorded after a night on-call at a birth!), Kathryn explores how disrupted circadian rhythms impact your hormones — and what simple, natural practices can help you restore restful sleep and vibrant health. Whether you're an early bird, a night owl, or somewhere in between, you'll walk away with actionable tools to calm your nervous system, boost hormone balance, and improve your sleep — starting tonight.

What You’ll Learn:

Why sunlight first thing in the morning resets your internal clock

How late-night scrolling disrupts melatonin and deep sleep

The link between poor sleep and insulin resistance

Natural ways to support cortisol, estrogen, and progesterone

Kathryn’s favorite wind-down rituals for deep rest

How to use blue light, red light, and warm lighting wisely

Tips for tracking your sleep (with or without tech)

How Kathryn reversed fibromyalgia, insulin resistance, migraines & fatigue

Want a FREE 30-Day Trial of the Calm App? Leave a review on YouTube, Apple, Spotify, or Amazon Podcasts, screenshot it, and message Kathryn on TikTok or Instagram (@kathrynsramirez). She’ll send you a gift link to 30 days of Calm!

This Week’s Challenge:

Choose one simple evening habit to reset your circadian rhythm:

Dim the lights at sunset

Read by warm light

Power down screens early

Sip calming tea Journal or stretch before bed

Let us know what you choose in the comments!

New Episodes Recorded LIVE on TikTok Weekly:

Tuesdays @ 9 AM PT

Wednesdays @ 5:30 PM PT (With a Guest)

Thursdays @ 12 PM PT (Live Coaching + Q&A!)

Stay Connected: TikTok | Instagram | Facebook → @kathrynsramirez

Subscribe to the podcast → Apple | Spotify | Amazon Music

Full archive + show notes → YouTube: Nurture and Thrive

You were made to thrive.

Come back tomorrow as we welcome Certified Nurse Midwife Deborah Landes to share a sweet sunset ritual that supports the circadian rhythm for kids and grown-ups!