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 Shop Shala: www.Shala.com 

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