Stress Isn’t The Enemy, It’s Your Sign to Start | Gentle Changes with Jacki Volden Russell cover art

Stress Isn’t The Enemy, It’s Your Sign to Start | Gentle Changes with Jacki Volden Russell

Stress Isn’t The Enemy, It’s Your Sign to Start | Gentle Changes with Jacki Volden Russell

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 In this episode of The Complete Woman, holistic lifestyle coach Jacki Volden Russell invites us to see stress not as an enemy, but as a message from the body asking for care. Together with Tori, she explores how gentle shifts—like eating within 30 minutes of waking, morning sunlight, and magnesium support—can rewire our nervous system for calm. This is your reminder that healing doesn’t have to be hard. It starts with listening.

Cottage Cheese Waffles

1 cup cottage cheese
1/2 cup egg whites or 4 eggs
2 tbsp milk
1 tbsp melted butter
1 cup flour
1 1/2 tsp baking soda

Blend wet ingredients until smooth.

In a separate bowl mix the flour and baking soda.

Fold the two mixtures together (it’s a fairly thick consistency). Fry on a skillet until thoroughly!

This makes 3 full sized waffles.

Full recipe:
955 calories
111g carbs
7g fats
66g protein

1 waffle:
318 calories
37g carbs
2.5g fat
22g protein

Chapters
02:48 Understanding Stress as a Signal
05:27 The Importance of Somatic Healing
08:09 Cortisol and Circadian Rhythms
11:11 Practical Tips for Managing Stress
14:13 Nutrition's Role in Stress Management
17:17 Creating Healthy Morning Routines
23:04 The Importance of Eating Regularly
24:04 Caffeine and Its Effects on Hormones
25:55 Transformative Changes Through Simple Habits
29:02 The Role of Magnesium in Health
33:06 Building a Morning Routine for Success
38:07 Understanding Emotional Responses and Tolerance
42:26 The Power of Small Changes
45:37 Creating an Evening Routine for Better Sleep
50:30 Self-Compassion and Personal Growth

Jacki Volden-Russell | IG: @jackivoldenrussellcoach
FB: https://www.facebook.com/groups/mindbodyconnectioncollective


Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
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