If your health feels a little messy right now—mood swings, low energy, skin changes, sleep hiccups, tricky libido—you’re not alone. I recently joined psychologist Dr. Carla Manly on the Imperfect Love podcast to talk about simple, foundational shifts that make a real difference at any age and stage.

In this conversation, we cover:

Why I practice functional medicine (systems-based, root-cause care)
How stress and the gut talk to each other through the vagus nerve
Food as first medicine: fiber, color, and protein
Sleep, hormones, and when HRT can help (and when it won’t—yet)

🎧 Listen to the full episode for the whole, nuanced conversation and practical tips you can start today.

Two Foundations We Keep Coming Back To

1) Stress → Gut → Everything

Chronic stress isn’t “just in your head.” Through the vagus nerve, stress signals shift the gut microbiome, which can ripple into mood, energy, skin, inflammation, and hormone balance. First steps that help:

Create one true pause daily (walk, breathwork, journaling, prayer).
Try 4–7–8 breathing before meals and bedtime.
Protect one small boundary in your week to reduce overload.

2) Food as First Medicine

Supplements have a place, but whole foods do the heavy lifting. Aim for:

Fiber + color (“eat the rainbow”) to feed a healthy microbiome.
Protein at each meal to stabilize energy and mood.
Simple wins: double recipes for leftovers; bagged salad + rotisserie chicken; grab-and-go veggies (carrots, cukes, snap peas), chia pudding, pumpkin/sunflower seeds.

Quick Note on Hormones & Sleep

Sleep: The Non-Negotiable Lever

If you’re not sleeping, nearly everything worsens—focus, appetite, mood, libido. Prioritize a consistent bedtime, low light, and earlier, protein-forward dinners. For some women, targeted support (including, when appropriate, hormone therapy) can be the step that makes better sleep—and therefore better choices—possible. Read more here: How to Sleep Better.

About Hormone Therapy (HRT)

We touched on this in the podcast: I’m neither “for everyone” nor “never.” I’m for thoughtful, individualized care. Many women feel so poorly that starting HRT helps them sleep and function, which then makes nutrition, movement, and stress work stick. Others do beautifully with lifestyle first. The through-line: build (or rebuild) foundations either way.

Listen on Spotify here

Listen on apple podcasts here

If you’re craving grounded guidance—not hype—this episode will feel like a deep breath.
🎧 Tune in now, and tell me what lands for you or what you want me to unpack next.

IMPORTANT DISCLAIMER: No expert in this (or any episode) is offering medical or psychological direction; the content is purely informational in nature. Please consult your physician or healthcare provider before undertaking any new regimen or procedure.

Connect with Dr. Carla Manly:

Website: https://www.drcarlamanly.com

Instagram: https://www.instagram.com/drcarlamanly/

Twitter: https://www.twitter.com/drcarlamanly/

Facebook: https://www.facebook.com/drcarlamanly

LinkedIn: https://www.linkedin.com/in/carla-marie-manly-8682362b/

YouTube: https://www.youtube.com/@dr.carlamariemanly8543

TikTok: https://www.tiktok.com/@dr_carla_manly

Books by Dr. Carla Manly:

Joy From Fear: Create the Life of Your Dreams by Making Fear Your Friend

Date Smart: Transform Your Relationships and Love Fearlessly

Aging Joyfully: A Woman’s Guide to Optimal Health, Relationships, and Fulfillment for Her 50s and Beyond

The Joy of Imperfect Love: The Art of Creating Healthy, Securely Attached Relationships

The Huge Health Benefits of Reducing Stress and Eating Well