In this episode of The Hygge Nurse, Dr. Rachel Zimmer dives deep into the psychology of habits—why we repeat the ones we don’t want and why willpower alone isn’t enough to break them. Whether it's pouring a glass of wine at night, endlessly scrolling on your phone, or stress eating, your brain isn’t addicted to the habit itself—it’s addicted to the relief it brings.

Rachel walks through the habit loop—cue, craving, response, reward—and shares science-backed strategies to break unhelpful habits by replacing them with ones that serve you better. She explores: ✔️ The real reason habits stick (hint: it’s not about self-control) ✔️ How to rewire your brain with habit stacking ✔️ Why environment plays a bigger role than motivation ✔️ The power of mindful rituals to replace unhealthy coping mechanisms ✔️ Practical, sustainable alternatives to alcohol for relaxation and connection

If you’ve ever struggled with breaking a habit, this episode is for you. By the end, you’ll walk away with actionable steps to make new habits stick—without relying on willpower alone.

Resources & Links:

📖 Atomic Habits by James Clear – A must-read on the science of behavior change

🍵 Rachel’s favorite chamomile tea for a calming evening ritual

📓 Free Habit Tracker – Download to track your new habit swaps 🎧 Connect with Rachel on her website, The Hygge Nurse, and Instagram: @hyggeabodelife

If you loved this episode, please leave a review! Your feedback helps more people find the show and supports our mission of helping you create a healthier, more intentional life. 💛

Welcome back to The Hygge Nurse Podcast! This is our first episode of the year, and I’m thrilled to introduce my friend and esteemed colleague, Dr. Amber Brooks. She’s a board-certified anesthesiologist and comprehensive pain management physician from Wake Forest School of Medicine, and today we’re diving deep into holistic, science-backed ways to manage pain.

Dr. Brooks is an incredible advocate for treating pain beyond just medications—she weaves together innovative, whole-body approaches that empower individuals to take control of their health. In this episode, we explore:

🔹 The mind-body connection in chronic pain and why addressing stress, sleep, and emotions is key. 🔹 How movement is medicine—and why exercise doesn’t have to be intimidating. 🔹 Nutrition for pain relief—what foods and supplements support inflammation reduction. 🔹 How mindfulness and body scanning techniques can help manage discomfort. 🔹 Tips for advocating for yourself at doctor’s appointments and ensuring your concerns are heard.

We also share our personal experiences with choosing a word for the year, how simple habits like walking can have mental health benefits, and how biofeedback tools (even checking your heart rate after deep breathing!) can show real-time improvements in well-being.

If you’re looking for practical, compassionate strategies to improve your pain management or overall wellness, this episode is full of actionable insights to help you take the next step in your journey.

Resources Mentioned in This Episode

📱 Apps for Pain & Wellness:

• Yuka – A barcode scanning app that helps you identify hidden additives in food and personal care products.
• Calm – Guided meditations, body scanning, and sleep stories for relaxation and stress relief.
• Insight Timer – A free meditation app with thousands of mindfulness and pain management practices.

🧘‍♀️ Mindfulness Strategy:

• Body Scanning – A simple mindfulness technique to help you become aware of tension and pain while activating relaxation responses.

🎧 If you enjoyed this episode… ✔ Subscribe to The Hygge Nurse Podcast ✔ Leave a review—it helps others find this content! ✔ Share this episode with a friend who might benefit from these insights.

Be sure to follow us for more tips on staying healthy and well all year! IG: @hyggeabodelife

Wishing you a healthy, happy start to the new year—see you next time! 🎙💛

Podcast Show Notes: Nutrition Strategies for Busy Moms with Annael Brown

Welcome back to The Hygge Nurse podcast! In this episode, Dr. Rachel Zimmer chats with Annael Brown, a registered dietitian nutritionist, busy mom of four (soon to be five!), and founder of Annael Brown Nutrition. Annael lives in Israel and specializes in helping women balance their health and nutrition amidst the beautiful chaos of motherhood.

Together, they explore:

• Why busy moms often prioritize others over themselves when it comes to eating.
• The challenges of emotional eating and nighttime snacking – and how to address them.
• Rethinking meal prepping to make it flexible, efficient, and realistic.
• Tips for creating simple, nutrient-dense snacks and meals that work for busy schedules.
• How to navigate conflicting nutrition advice and focus on what truly matters for your health.

Whether you’re a working mom, stay-at-home parent, or seeking practical ways to improve your nutrition, this episode is packed with actionable insights and relatable stories.

Resources Mentioned in This Episode

• Annael Brown Nutrition: Explore Annael’s services and resources for busy moms here.
• Meal Planning Made Easy Workshop: Join Annael for a live, one-hour workshop on Monday, January 13th, to learn simple strategies for meal planning that fit your lifestyle. Click here for details and to enroll.

Upcoming Workshop: Eat Well, Feel Well: A No-Fuss Blueprint to Winter Wellness

I am also inviting you to my own Eat Well, Feel Well workshop, designed to help you find nourishment and balance this winter season. Learn about:

• Strategies to incorporate more plant-based meals.
• Key vitamins and nutrients to focus on during winter.
• How to simplify your pantry and meal planning for long-term success.

📅 Date: January 15th ⏰ Time: 7pm EST 📍 ] 🎟️ Details and Registration: https://learn.hyggeabode.com/winterwellness

Connect with Us

• Visit Hygge Abode for curated home goods and wellness resources.
• Follow Rachel on Instagram: @HyggeAbodeLife.