Are you looking into becoming a doctor, a nurse, nurse practitioner, or other healthcare provider? Then you will want to hear this episode. Welcome a beautiful young woman, Courtney Bostrom, to The Hormone Genius Podcast! Courtney is passionate about people, medicine, and dancing. Her current role as a medical student feeds her endless curiosity,  “as I learn more about the way God designed our bodies to function. I feel continually honored and humbled by the people and patients who teach me so much about the relationship between our Creator and His creation.” As a future physician, Courtney hopes to one day open her own practice in Integrative Medicine and support others in their pursuit of wholeness from the inside out. 


Opinions, statements, and beliefs of our interviewees are not necessarily a reflection of the HG podcast's beliefs and opinions as a whole.

Medical disclaimer: The information presented in The Hormone Genius Podcast is for informational purposes only and is not intended to be a substitute for actual medical or mental health advice from a doctor, psychologist, or any other medical or mental health professional.

S2 Ep. 24:  A Medical Students Passion for Being Whole with Courtney Bostrom

Here is why we are doing a Hormone Genius Podcast solely on the benefits of sleep for your health!
The reasons are numerous but some of the most important are:
-Improved immune system
-Improved hormone regulation
-Decreased stress
-Improved emotional stability
-Brain detoxification
-Improved daytime energy, mind clarity, and daily performance
-Reduced chronic diseases such as diabetes, heart disease & obesity

Sleep at many points in life has been hard for us to attain; think college, having babies, working shift jobs, or just trying to fit too much in during the day. 

According to the CDC:

70 million Americans have chronic sleep problems (CDC, 2017).
1 in 3 U.S. adults regularly don’t get enough sleep  (CDC, 2016). 
Insufficient sleep is experienced by about 30% of the general population that’s over the age of 18 (CDC, 2018).  
48% of Americans report snoring during the night (ASA, 2021). 
88% of American adults reportedly lose sleep due to binge-watching (American Academy of Sleep Medicine, 2019). 
If you are between the ages of 18 to 65 you need on average 7 to 9 hours asleep. 

Best Tips to get the needed 7 to 9 hours of sleep:
-Get up at the same time every day.
-Within the first 2 hours expose your skin to 20 minutes of sunlight, and try a second time during the day to get another 20 minutes of sunlight on your skin. 
-Avoid caffeine after the early morning, or at least 8 to 10 hours before sleep. 
-Avoid napping during the day, and if you must keep it to 45 minutes or less.
-Avoid bright lights after 8 to 10 pm, especially artificial lighting, all digital/screen lights ( get blue blocker glasses if you must use screens). 
 -Keep your room as dim/dark as possible during bedtime hours. 
-Keep your room 1 to 3 degrees cooler while sleeping
 
-For those who struggle with anxiety, or trouble falling asleep, consider adding 200 to 400 mg of magnesium glycinate, and/or 3 to 5 mg of melatonin, and/or 200 mg L-theanine 20 minutes before sleep. 

We cannot stress how important sleep is, the closer you get to 9 hours a night, the more you erase years of lack of sleep and its toll on your health. You cannot continue to rationalize that you must get up at 5 AM for working out, for meditation/prayer/quiet time, or any other reason if you do not get a full night’s sleep. In the end, you will suffer the effects of lack of sleep and you will not make the progress you want to make.
 
Here is another couple good resources to read on sleep!
https://www.nhlbi.nih.gov/files/docs/public/sleep/healthysleepfs.pdf

https://www.hubermanlab.com/newsletter/toolkit-for-sleep

Thanks to Fiat Institute for sponsoring this episode of the Hormone Genius Podcast! To learn more about becoming a hormone coach, visit www.fiatinstitute.com. If you are looking to work with a hormone coach, please visit www.fiatinstitute.com/directory.

Medical disclaimer: The information presented in The Hormone Genius Podcast is for informational purposes only and is not intended to be a substitute for actual medical or mental health advice from a doctor, psychologist, or any other medical or mental health professional.

S4 Ep. 16: The Importance of Sleep for Your Health

Moms & Daughters, join Sr. Miriam for a special Advent Retreat: December 11-13, 2015.  Click here to learn more! http://palisadesretreatcenter.org/retreat-details/?retreat=499

Sr. Miriam James Heidland, Mother & Daughter Advent Retreat

Classical Music For Studying And Concentration - Relaxing Piano Music

Sr. Miriam James Heidland, SOLT, author and speaker, delivers her talk entitled "The Power of Mercy: Set Free to Love."  Sr. Heidland's talk was part of the Year of Mercy Series at Franciscan University of Steubenville.

Watch the Video

Sr. Miriam James Heidland, SOLT: The Power of Mercy: Set Free to Love

Today we sit down with Dr. Sally Chapman the Founding Medical Director of Health Change, an integrative medical practice in Hobart. Sally has worked in the medical world since her graduation in 1989. With ongoing research and continual learning, she has expanded her practice to include a holistic approach to health after conventional medicine failed to answer all of her questions.

    
We hope you enjoy this conversation!

#09: Holistic Health and Hormonal Harmony with Dr. Sally Chapman

Sarah Swafford, author of "Emotional Virtue: A Guide to Drama-Free Relationships," delivers her talk entitled "Emotional Virtue."  Ms. Swafford's  talk was part of the Gift of Human Sexuality Symposium at Franciscan University of Steubenville.

Sarah Swafford: Emotional Virtue

In the Blood Isaac Kenney

Welcome to The Hormone Genius Podcast! Co-hosts Jamie Rathjen and Teresa Kenney desire to be a voice of hope for women across the world. Their mission is to inspire a new generation of women who are educated and informed about the gift and beauty of the feminine design. This is a generation of women who deserve a holistic approach to women's healthcare. Jamie and Teresa want to inspire, inform, and empower their listeners, and to make women the genius of their own hormones!

Medical disclaimer: The information presented in The Hormone Genius Podcast is for informational purposes only and is not intended to be a substitute for actual medical or mental health advice from a doctor, psychologist, or any other medical or mental health professional.

S4 Ep. 16: The Importance of Sleep for Your Health

The Hormone Genius Podcast

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