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.

In this cozy and insightful episode, Dr. Rachel Zimmer, nurse researcher, nurse practitioner, and founder of Hygge Abode, guides us through the essentials of winter wellness. From combatting the winter blues to building spaces that nourish both body and mind, Rachel offers practical, research-backed strategies to support your well-being during the colder months. This episode is your gentle reminder that winter doesn’t have to be a season of survival—it can be a time of deep rest, comfort, and care for yourself and your loved ones.

What You'll Learn in This Episode:

• What is Seasonal Affective Disorder (SAD) and How It Affects Your Body: Rachel explains the biological reasons why shorter days impact mood, sleep, and energy—and how to counteract those effects.
• How to Create a Home That Supports Your Health: Discover why natural light, warm textures, and sensory elements like touch can positively impact your mental and physical well-being.
• The Power of Light Therapy: Learn how light therapy boxes can increase serotonin and support your circadian rhythm, as well as how to optimize your natural light exposure at home.
• The Importance of Layering Your Space: From cozy throws to soft textures, Rachel shares how layering materials can offer more than just warmth—it’s also a tool to reduce stress and invite relaxation.
• Food as Medicine for Winter: Rachel highlights immune-boosting foods, like root vegetables and warming spices, and simple ways to incorporate them into your meals. Plus, learn why bone broth and herbal teas are essential for gut health and overall wellness during the winter months.
• Clean Air, Clean Mind: Learn how humidifiers, air-purifying plants, and even cracking a window can improve the air quality in your home and boost your immune health.

"Winter wellness is not about perfection—it’s about progress. Your goal is not to create a 'perfect' home. It’s to make small, intentional shifts that leave you feeling supported instead of depleted."

🌿 Winter Wellness Guide: Grab your free Winter Wellness Checklist for simple, practical tips to support your health and home this season. This guide is filled with actionable steps to create a warm, wellness-forward space.

Follow & Connect: Follow Rachel Zimmer and Hygge Abode on Instagram at @hyggeabodelife for more tips on how to create a peaceful, wellness-centered home.

Next Episode: This is our last episode of the year, but we’ll be back in January with fresh ideas for wellness and mindful living. Until then, remember that wellness is not a luxury—it’s a lifestyle. See you in the new year!

In this episode of The Hygge Nurse Podcast, Dr. Rachel Zimmer explores the transformative power of boundaries for physical, emotional, mental, and spiritual wellness. Drawing from her personal experiences as a nurse, nurse researcher, and student of Brené Brown’s work, Rachel explores how boundary issues manifest in our bodies and minds and how setting boundaries can lead to a healthier, more balanced life.

What You'll Learn in This Episode

🌿 What it means to live “wholeheartedly” and why boundaries are essential to this way of living. 🌿 The mind-body connection and how boundary issues physically impact your body. 🌿 The science behind allostatic load and how chronic stress damages your health over time. 🌿 Why tension headaches, digestive issues, and sleep disturbances may be signals from your body about boundary violations. 🌿 How boundaries can increase compassion and why “clear is kind.” 🌿 Rachel’s 4 Pillars of Boundary Wellness: Physical, Emotional, Mental, and Spiritual Boundaries. 🌿 The NURSE Method for Boundary Setting — a step-by-step approach to setting limits with clarity and confidence.

Key Quotes from the Episode 💬 “Setting boundaries isn’t about building walls — it’s about creating healthy gates. You get to decide what comes in and what stays out.” — Dr. Rachel Zimmer

💬 “When we consistently override our limits, our bodies release stress hormones like cortisol and adrenaline. Over time, this creates what we call ‘allostatic load’ — the wear and tear on your body from chronic stress.” — Dr. Rachel Zimmer

💬 “Boundaries don’t just happen once and stay in place forever. It’s something you wake up every day and think about strategically.” — Dr. Rachel Zimmer

The NURSE Method for Boundary Setting Rachel’s simple yet effective method for setting boundaries in all areas of life: 1️⃣ Notice your needs (physical, emotional, mental, spiritual) 2️⃣ Understand your limits (what’s truly possible for you) 3️⃣ Respond with clarity (clear communication) 4️⃣ Support yourself first (like the oxygen mask principle) 5️⃣ Evaluate and adjust (boundaries need maintenance)

Resources 📘 Brené Brown — Books on wholehearted living and boundaries 📘 Henry Cloud — Author of Boundaries: When to Say Yes, How to Say No to Take Control of Your Life;

🧾 Free Resource: Download the Seasonal Wellness Rituals for Winter guide for practical tools to support your mental and physical health throughout winter. Get access to ideas for a healing drinks station, tips on light therapy, and a winter wellness checklist. Download the guide here.

Support the Show 🌿 Love this episode? Leave a review on Apple Podcasts, Spotify, or wherever you listen. Your support helps us grow!

Stay Connected 📍 Website: Hygge Abode 📍 Instagram: @hyggeabodelife 📍 Newsletter: 🌿 For more wellness tips and boundary-setting inspiration Subscribe here

Welcome back to The Hygge Nurse Podcast! In today’s special holiday episode, Dr. Rachel Zimmer dives into the heart of the home—the kitchen—to help you create a space that supports your wellness goals and brings calm and joy to your holiday season.

If meal prep chaos, cluttered counters, or mismatched utensils overwhelm you, this episode is here to help. Dr. Rachel shares actionable strategies to simplify, declutter, and organize your kitchen so it becomes a place of ease rather than stress. From the science of decluttering to eco-friendly swaps, you’ll leave with practical tools to transform your kitchen one small step at a time.

What You’ll Learn in This Episode:

• Starting small with one high-traffic area is the key to decluttering success.
• How visual clutter impacts your brain and stress levels—and how to fix it.
• The power of a 10-minute decluttering sprint using the Pomodoro Technique.
• Tips for organizing your kitchen into zones for maximum efficiency.
• Simple eco-friendly swaps to reduce waste and create a cozy holiday atmosphere.
• How to let go of sentimental seasonal items and embrace intentional living.

Free Resource:

Download your free guides: 5 Steps to Creating a Healthier, Stress-Free Kitchen in Just 10 Minutes a Day. Packed with simple, science-backed tips, this guide will help you reclaim and align your kitchen space with your wellness goals.

Transform your kitchen into a calm, wellness-focused space with the Mini Kitchen Wellness Overhaul Guide—packed with personalized tips and actionable steps to help you create a more organized, stress-free environment—download it now!

Mentioned in the Episode:

• Marie Kondo’s Tidying Philosophy: Learn to ask, "Does this bring me joy?" when deciding what to keep or let go.
• Pomodoro Technique: Work in short, focused intervals to stay productive and reduce overwhelm.

Additional Resources to Check Out:

1. Decluttering at the Speed of Life by Dana K. White – A practical approach to decluttering and creating a space that works for you.
2. Beeswax Wraps – A reusable alternative to plastic wrap, perfect for reducing waste during the holiday season.
3. Hygge Abode’s Sustainable Kitchen Collection – Beautiful, functional, and eco-friendly items for a mindful kitchen.

Stay Connected:

Follow Rachel Zimmer on Instagram for more tips and inspiration: @HyggeAbodeLife

If you enjoyed this episode, share it with a friend and leave a review to help more listeners discover The Hygge Nurse Podcast. Happy decluttering, and here’s to a calmer, more joyful holiday season!

Welcome back to The Hygge Nurse podcast! In today’s episode, we explore how your kitchen can become more than just a cooking space—it’s the heart of your home, a hub for connection, and a powerful tool for your health. This episode is inspired by my upcoming workshop, Five Steps to a Wellness-Centered Kitchen (happening live on December 4th).

What You’ll Learn in This Episode:

• Why is your kitchen a wellness hub, and how does it influence your behaviors?
• Simple decluttering tips to reduce chaos and decision fatigue.
• Strategies for creating zones that make healthy choices easy and accessible.
• The connection between gut health and overall well-being includes actionable tips for incorporating probiotics, prebiotics, and nutrient-dense foods into your meals.
• How mindful eating and mindful food preparation can transform your relationship with food.

Resources Mentioned in This Episode:

1. Workshop Registration: Sign up for the Five Steps to a Wellness-Centered Kitchen workshop on December 4th at 12 PM EST. Learn practical strategies for redesigning your kitchen for health and wellness. Register here!
2. Decluttering Starter Guide: Download my free guide to help you take the first steps toward an organized and intentional kitchen.
3. Books on Gut Health:
   • The Mind-Gut Connection by Dr. Emeran Mayer
4. Recommended Products:
   • Glass storage containers for meal prep and reducing waste.
   • Herb garden kits for small spaces.
   • Sustainable kitchen tools from Hygge Abode, like our hand-carved utensils and jute placemats.
5. Recipe Inspiration:
   • Add variety to your meals with these gut-friendly foods:
     • Probiotics: Yogurt (with live cultures), kimchi, sauerkraut, miso
     • Prebiotics: Garlic, onions, bananas (slightly green), asparagus
     • Snack ideas: Roasted broccoli, veggie-packed smoothies, hummus with pre-cut veggies

Ready to take the next step? Join me live on December 4th for the Five Steps to a Wellness-Centered Kitchen workshop. Together, we’ll:

• Create a decluttering action plan tailored to your needs.
• Design purposeful kitchen zones that make wellness a priority.
• Share easy, nutrient-dense recipes to incorporate into your weekly routine.

Don’t miss out! Click here to register now and transform your kitchen into a space that supports your health and well-being.

If you enjoyed this episode, please:

• Please share and leave a review—it helps others discover the show!
• Subscribe to my email list for updates, resources, and exclusive access to the workshop details.

Let’s nourish your body, mind, and spirit together.

In this episode of The Hygge Nurse Podcast, Dr. Rachel Zimmer explores the transformative power of gratitude—not just as a fleeting feeling but as a practice that can enhance your well-being and your home's atmosphere. Learn about the fascinating science behind gratitude, how it rewires your brain for positivity, and discover five simple, actionable tips to make gratitude a part of your daily life and physical space. From gratitude journals to creating a cozy gratitude nook, this episode is packed with ideas to inspire you this holiday season.

What You’ll Learn:

• The neuroscience of gratitude and its impact on happiness, stress, and sleep.
• How your home environment can amplify the benefits of practicing gratitude.
• Five actionable tips to weave gratitude into your everyday life and surroundings.
• Practical ideas for making gratitude a family tradition and a personal practice.

Resources Mentioned in This Episode:

1. Gratitude Journals: Start your gratitude practice with our curated selection of beautiful, sustainably made journals at Hygge Abode. Perfect for reflecting on what you’re thankful for each day.
2. Books on Gratitude:
   • The Gratitude Diaries by Janice Kaplan: A fantastic read about how focusing on gratitude can transform your life.
   • The Little Book of Hygge: Danish Secrets to Happy Living by Meik Wiking. Discover how the Danish practice of hygge intertwines with gratitude, leading to a happier, more balanced life.
3. Mindfulness Resources: Explore gratitude meditations and prompts through the Insight Timer or Calm apps.
4. DIY Gratitude Practices: Create a gratitude jar for your family.
5. The Hygge Abode Blog: Visit our blog here to find inspiration for creating cozy, gratitude-filled spaces in your home with simple, intentional touches.

Connect with Rachel: If you enjoyed this episode, tag me on Instagram @HyggeAbodeLife and share how you're cultivating gratitude in your space!

Thank you for listening. Remember: a grateful heart leads to a joyful home. Stay cozy, stay warm, and be loved, my friends!