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The truth is that behavior change is NOT easy.

Most of us can't just say we want to do something, and then just do it. Especially if it's something we're trying to incorporate into our lives for a long period of time, regularly.

We have rhythms and patterns we are accustomed to. Sometimes they're healthy for us, and sometimes they're not. Sometimes we're choosing them, and sometimes they're just our default.

In working with clients for years, and also through my extensive health coach training, I've found that most of us don't have an easy time implementing something new into our lives, even if we know it's healthy for us or even if it's something we 100% want (myself included).

So today I decided to riff on the framework I see as foundational in the process of implementing something new.

Honestly I was inspired to speak to this partly because of this week's very controversial holiday (honor to ALL the indigenous people of Turtle Island who are certainly not represented accurately in the stories we learned in school).

But the act of true thanks-giving and allowing ourselves to feel gratitude is to me, the first step in effectively adding something new into our lives.

Not because our gratitude encourages change in itself, but because when we feel that sense of abundance in our lives, we can move from a foundation of feeling what's good, and what's possible. Accepting ourselves where we have been and are now, before beginning to envision what's next for us.

Instead of coming from a place of lack, we're coming from a place of nourishment.

And from there we can move into vision, gathering resources, intention and goal setting, creative action and then maintenance over time.

I speak to all of this and, as usual, so much more in this week's episode.

Listen to learn:

• some of the reasons we often don't achieve our goals
• the foundational pillars of behavior change from my perspective
• why I think gratitude is a huge and often missing factor
• what the difference is between vision and intention
• how normal it is to face obstacles after implementing change
• how this is relevant to the upcoming Natural Contraception course

Resources:

• Grab your spot on the Natural Contraception course waitlist here
• Today's shownotes: How to create new pathways of embodied possibility
• Episode 12: The simple practice of making herbal teas
• Episode 107: The healing practice of everyday rituals
• Free guide: Track your cycle naturally (FAM basics)

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

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What herbs are must-have remedies for every home apothecary? I think every herbalist would probably answer that differently.

But there are certain foundational herbs that are not-to-be-missed, partly because they are safe, gentle, and versatile.

Those are the kinds of herbs we cover in today's episode.

Clinical herbalist and host of The Herbalist's Path podcast, Mel Mutterspaugh shares about 5 of her absolute favorites to have on hand as a mama (or parent) for those common accidents, ailments or conditions that require a little first aid care.

Which herbs, you ask? We cover plantain, comfrey, echinacea, yarrow and calendula.

Especially for those bumps, scrapes, bruises, gashes, splinters, colds, flus, fevers, etc... these simple herbal remedies are some of our best allies!

I remember when I first discovered I didn't need to go to the pharmacy to get first aid supplies. I truly barely ever even set foot in there anymore.

So much of what we need is growing right outside your doorstep, or easy to grow in your garden. It's the kind of home herbalism we all deserve access to.

Simple, accessible, effective and abundant.

Mel shares practical tips, stories and experiences from her own family and community herbalism work in the apothecary she used to run.

We talk everything from sprains from ski injuries to flus and fevers to pulling out an embedded blackberry thorn and more.

It's a fun and informative conversation that I hope you love.

Listen to learn:

• how leading outdoor trips led Mel to herbal medicine
• why Calendula is Mel's favorite plant (+ how it helps "where the sun don't shine")
• what Echinacea does aside from supporting our immunity
• why plantain might be called "nature's band-aid" + how it helps the gut
• the magic of comfrey as a topical application + was we both think of those pyrrolizidine alkaloids it contains
• the versatility and first-aid-kit-in-a-plant that yarrow is
• a couple great tips on encouraging kids to actually *take* their herbal medicine from Mel's 11+ years of experience as an herbalist mama

Resources:

• Today's shownotes: Get links to all of Mel's offerings, courses, etc
• Grab your spot on the Natural Contraception course waitlist
• Episode 4: Herbal spotlight on Tulsi
• Episode 12: The simple sacred practice of making herbal teas
• Episode 82: Making herbal vinegars, oxymels, shrubs
• Episode 134: Herbal baths and compresses
• Download the FREE Track your cycle naturally guide

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

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Fire. The energy of light, of transformation, digestion, metabolism, creation, vitality, radiance.

In Ayurveda, the concept of Agni (which is akin to digestive fire) is a key to digesting, metabolizing and absorbing both food and information.

It's not solely related to the gastro-intestinal tract but relates to anything we are taking in -- through our meals, sensory experiences, information, etc.

So the state of our Agni has a direct impact on everything from our hormones to our organs to our brain function.

And while we ideally want to experienced "balanced" agni, it's more likely to experience imbalance in some way (typically fast, slow or variable).

According to today's guest Ayurvedic practitioner Kimberly Kubicke, the quality of our agni corresponds to our hormonal and overall health.

Not only do we need to support the optimal function of agni, but we also need to both cultivate an optimal environment for it *and* maintain it over time.

For those of us with wombs, our fluctuating cycles and the major transitional times like postpartum and perimenopause are all impactful ON our agni, too.

Learn about many ways to caretake your unique agni on today's episode.

Listen to learn:

• what agni is
• why agni is not just "digestive fire" but also relates to brain function
• the four kinds of agni according to Ayurveda
• how to protect, support and maintain your digestive fire
• some initial practical steps you can take to support your own agni
• how agni impacts our hormones and vice versa

Resources:

• Today's shownotes: Get links to Kimberly's offerings
• Grab your spot on the Natural Contraception course waitlist here
• Episode 3: Ayurveda + your hormonal health
• Episode 49: How to create a sacred window

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

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Click here to send me a quick message :)

Well hey my loves, it's a freaking wild time in the world. Full of uncertainty. Who knows what's coming this week, this year, in the next decade, and on and on.

There is so much we have no power or control over. But one thing we DO is our own bodies and ideally also, our choice of what to do with them.

But when we talk about choice related to our bodies, it's often speaking to access to contraption or termination options provided by practitioners or medical establishments outside of ourselves. (and unfortunately widely controlled by those in power in our governmental or religious organizations).

What I mean when I speak to choice is something entirely different. It is the POWER inherent in practicing natural contraception from the lens of Fertility Awareness Method (FAM) combined with herbal allies to help us prevent pregnancy if needed.

It is entirely within our capacity to prevent pregnancy with no outside assistance. And that, to me, is embodied sovereignty.

Today I share a little about 5 benefits of practicing natural contraception based on my personal 16 years of doing so, and teaching tens (maybe hundreds now) of others to do so too.

My life and work has been profoundly shaped by this practice, so I'm excited for you to hear these benefits especially if you're considering walking this path, too.

Listen to learn:

• what I mean by natural contraception
• how learning your unique rhythm + cycle can change your life
• how practicing natural contraception is an act of resistance
• about FAM as a skill to build towards resilience
• how natural contraception compares with hormonal birth control
• 5 benefits I have found practicing FAM for 16 years and counting

Resources:

• Free Guide: Track Your Cycle Naturally with FAM
• Grab a spot on the Natural Contraception course waitlist
• Episode 5: Are you ovulating? And why it matters
• Episode 84: Herbal support for transitioning off hormonal BC
• Episode 105: What is your fertile window?
• Episode 143: What is FAM?

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

Support the show

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I don't know how else to say it... we are in times of collective, regional, political, global and personal upheavals that somehow feel more unraveling than previous generations.

Is that true? Are there people who've faced so much all at once previously? Yes, probably.

The reality is that it's likely that humans have faced collective trauma over our entire evolutionary history. We've always had periods of relative upheaval... whether through disease, war, famine, colonization, natural disasters, or who knows what else.

Maybe it's part of the human condition, to endure crisis.

But we're exposed now, through our devices, to many crises happening all at once. With vivid imagery. And consequences.

Perhaps we're at a threshold of how much we can hold, each of us. Our hearts. Our bodies. Our minds.

The too-much-ness is so apparent right now.

Which is why we all need tools, strategies, practices to support us.

Today's guest, personal trainer and somatic nervous system coach Lizzy Zima, has both personal experience and professional training in how to support ourselves through times of upheaval and crisis.

She lives in Swannanoa, NC - one of the most devastated communities after Hurricane Helene - and has recent stories and embodied wisdom to share about what it's been like on the ground in a disaster zone *and* what helped her most when she was in her most activated sympathetic nervous system states.

She also shares some simple somatic practices to explore if (and when) you're feeling stuck in a "freeze" state to help you sense safety in a gentle way.

Mostly this is a poignant and timely conversation in a world that feels unsteady.

Listen to learn:

• how strength training can support perimenopausal health
• some basics on sympathetic nervous system activation
• what "mobilization" looks like when adrenaline + cortisol are pumping
• why it's key to learn about how to tend your nervous system
• how to identify and navigate the "freeze" state

Resources:

• Today's shownotes: Get Lizzy's links + free offerings here
• Episode 17: How stress messes with your hormones
• Episode 97: Nourish your nervous system w Ayurveda
• Episode 142: Relaxation through song + ancestral folk traditions
• Grab Lizzy's free somatic deep rest meditation

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

Support the show

Click here to send me a quick message :)

There is power in circles. Both the actual shape, reminding us of our cycles, the ways the seasons move, the shape of the sun and the full moon.

But also, there is power in creating spaces to share and grow in the form of circles, and perhaps even more potency when we gather as women (or folks with wombs) in this space together.

Ritually. Ceremonially. Intentionally.

For today's guest, Danielle Catherine, women's circles have changed her life.

They've helped her to reflect on her own tendencies to try to fix others, people please and initially not really be listening.

Through about 10 years of facilitating circles in-person in France, Costa Rica, Peru and now Bali - as well as leading women's circles online - she has learned a LOT about herself and encouraged her to grow into a deeply intuitive and adapting style of holding these ceremonial spaces in her communities.

We talk all about what women's circles are, how Danielle structures her circles (which is a little different in person than online), and what the growth and healing potential is when consistently participating in (or leading) these spaces.

If you've ever been curious about how to bring a women's circle (or circle for folks with wombs, or any particular group) into your community, this is a perfect episode for you to get started.

Listen to learn:

• how to craft an intentional, heart-centered women's circle
• what 10 years of participating and leading circles has taught Danielle
• the basic structure of an effective, ceremonial circle
• the importance of deeply listening and not responding in circle
• some ideas on how to intuitively plan each circle
• Danielle's advice on self-reflection before hosting your first circle

Resources:

• Sign up for the Natural Contraception course waitlist!
• Today's shownotes: Get links to Danielle's offerings + Yoni Shakti book
• Episode 34: What if your womb was an altar?
• Episode 52: Beyond aphrodisiacs
• Episode 90: 5 effective non-hormonal birth control options

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

Support the show

Click here to send me a quick message :)

If you're newer to body literacy, cyclical living and cycle tracking, you might be wondering what the heck FAM (Fertility Awareness Method) is.

Or maybe you've read about it and kind of know, but you haven't started practicing it. Or maybe you are already practicing it but you're not sure how to tell what your personal cycle rhythms are telling you about your hormones.

Wherever you're at on your cycle tracking journey, this episode is an introductory glimpse at what FAM entails (tracking BBT, cervical mucus and the optional sign of cervical position) *and* what those signs are telling you about your hormonal health.

Every person is unique, and your cycle and your signs will be unique to YOU. Which is why it's so important to start tracking earlier in your life and watch the changes over time.

When you know how to confirm your own ovulation, you can use this method for contraception, conception AND to better understand your irregular cycle or *when* you're going to bleed in what can otherwise feel like the unknown times of perimenopause or postpartum.

Understanding what your cervical mucus is telling you about your estrogen, and why your temperature rise and pattern throughout your luteal phase is an important indicator of progesterone levels is empowering to say the least.

What if you didn't have to invest in expensive hormonal testing in order to understand what kinds of imbalances you're working with?

FAM is a perfect place to start. You can always incorporate other methods in for conception, contraception or your hormonal health goals, but it's a foundation that all of these other methods can build on.

Learn why in this week's episode.

Listen to learn:

• what FAM (Fertility Awareness Method) is
• why FAM is foundational for TTC, natural contraception or hormonal imbalances
• the two required signs and the optional sign to practice FAM effectively
• how your cervical mucus and BBT relate to estrogen and progesterone
• insights into what your cycle is telling you about your hormones

Resources:

• Free Guide: Track Your Cycle Naturally with FAM
• Grab a spot on the Natural Contraception course waitlist
• Today's shownotes: What is FAM?
• Episode 5: Are you ovulating? And why it matters
• Episode 98: Reclaim your cervix!
• Episode 105: What is your fertile window? + how to decipher it

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

Support the show

Click here to send me a quick message :)

So many of us have all but lost connection with our ancestral lineage traditions.

Especially those of us living in westernized, industrialized cultures...

and even more so if we live in the United States (or somewhere far from our lineage homelands) where so many of us have been cut off from the threads of deep relationship to land, place, community and family story for generations.

But even those of us who feel entirely lost from our ancestral folk traditions can begin to weave our way back in with a little effort.

Today's guest, herbal brewess, myth-teller and musician Heather Wolf, shares about ways she's explored the history of folk traditions like herbal brewing, music and song, and ritual both in her own ancestry and around the world.

She speaks of how many of the folk traditions (and even herbal brewing!) as well as ancient initiatory rituals were often held in the hands of women...

often post-menopausal elder women in their crone years.

And how these potent traditions were systematically taken away from women (herbalism included) and placed into the expanding power structures that embraced capitalism over commerce, Christianity over earth-based rituals, and professional arts and music over folk traditions.

Heather's way of weaving myth into history and a commitment to reclaiming our throne as the powerful leaders we have the potential to be - true creators in all senses of the word - is deeply inspiring.

In the end, it really is all about the resurgence of folk culture, meaning that each and every one of us has a place in creating it.

It's community, connection, creativity, expression.

And it's carrying on the crafts (and adding in modern elements) so we can find meaning and purpose in our lives and with each other.

With the womb at the center. ;)


Listen to learn:

• how herbal brewing was historically an elder woman's domain!
• what herbal brews are and how ancient they've been found to be
• how Heather has woven herself back into her own ancestral folk ways
• why learning myths can be a key to living a full life
• the connection between voice and the pelvic bowl

Resources:

• Today's shownotes: Get the book references and Heather's links!
• Grab the free Womb Connection and Clearing meditation
• Episode 89: Return to wholeness w womb at center w Robin Rose Bennett
• Heather's website: Heatherwolf.love

If you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.

And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you. ❤️

DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I’m an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal concerns.

Support the show