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Nicole Hutton Shannon, Ph.D., joins us to discuss holistic wellness, accessibility, and the many ways people can support their health and well-being. As the owner of HSB Crossbuck LLC, a holistic wellness boutique in Shelbyville, Michigan, Nicole offers dry salt therapy, sound baths, yoga, barre, and movement experiences designed to promote relaxation and connection. A certified Halotherapist™, Sound Facilitator, Barre Instructor, and Registered Yoga Teacher, Nicole shares how her personal experiences living with a limb difference and autoimmune conditions have shaped her approach to wellness. In this episode, we explore the importance of accessible wellness, reconnecting with the body, and discovering what living well can look like for each individual. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

What happens when life changes in an instant—and pain becomes part of your everyday story? In this episode, we talk with Dr. Esther Combs, educator, therapist, and founder of The Alternative Counseling Center. Esther shares how a serious car accident changed her relationship with pain, resilience, and recovery, and how that experience now shapes the way she supports others. We explore self-advocacy, the impact of past experiences, finding your own “recipe” for well-being, and learning to give yourself grace while still looking toward what comes next. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Living with chronic pain can make it difficult to truly rest. Even when the body slows down, the nervous system may remain on high alert—watching, anticipating, and responding. In this episode, Deb and Lindsay are joined by Debra Hart, Level 1 iRest® Meditation Teacher, to explore iRest, a guided meditation practice designed to support deep rest, body awareness, and nervous-system regulation. Deb shares how iRest grew from the practice of Yoga Nidra and how it is being used with people experiencing chronic pain, stress, sleep difficulties, trauma, and other challenges. We talk about what actually happens during an iRest practice, why body sensing and choice are important, and how practices like iRest can complement—not replace—conventional approaches to pain care. We also explore an important theme of this season: there is rarely one tool that works for everyone. Building a personal toolbox and discovering what helps your body feel safer, calmer, and better supported can be an important part of living well with persistent pain. Resources: https://www.healwithcfte.org/research https://shop.irest.org/pages/about-irest iREST Meditation event registration Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

The mind-body connection is more than a wellness buzzword. It’s the ongoing, two-way communication between your brain, nervous system, thoughts, emotions, and the physical processes happening throughout your body. In this episode, Deb and Lindsay explore what the mind-body connection really means—and what it doesn’t. Your thoughts don’t simply “cause” chronic pain or illness, and physical symptoms aren’t “all in your head.” Instead, the brain and body are constantly exchanging information, influenced by stress, past experiences, emotions, relationships, environment, movement, and more. We’ll talk about how the nervous system, hormones, immune system, and gut-brain connection all play a role in this communication, and why stress can influence the way we experience pain and other physical symptoms. You’ll also hear practical ways to support a healthier mind-body connection through nervous system regulation, movement, recovery, social connection, and simply becoming more curious about the patterns your body is showing you. If you’re living with chronic pain or chronic illness, understanding the mind-body connection can offer a different way to look at your symptoms and bring greater awareness and more options for supporting your health. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Chronic pain comes with a lot of messages about what pain means, what you should avoid, and what you need to do to get better. But what if some of those long-held beliefs are actually making it harder to move forward? In this episode, Deb and Lindsay unpack common chronic pain myths—including the belief that pain always means damage, imaging tells the whole story, stress makes pain “psychological,” rest is always best, and you need to eliminate pain before you can start living again. Drawing from current pain science and their backgrounds in nursing, physical therapy, nervous system regulation, and chronic pain care, they explore a more complete way of understanding pain—and why movement, stress regulation, mindset, connection, and gradually building capacity can all be important pieces of the puzzle. If chronic pain has left you fearful, frustrated, or unsure what to believe, this conversation may help you look at your pain—and your possibilities—a little differently. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

What happens when the life you knew changes in an instant? After a serious automobile accident left Jessica Crosby with significant injuries, pain, and mobility limitations, she found herself facing a long and uncertain road ahead. In this episode, Jessica Crosby, owner of Delight Designs & Remodeling, joins Deb and Lindsay for an open conversation about grieving the life she knew, accepting help, finding ways to keep participating in the things she loves, and learning that progress and grief can exist at the same time. Jessica also shares the words that have become her new life statement: “The vision is bigger than the setback.” This is a conversation about hope, perspective, and continuing to live—even when the road ahead looks different than you expected. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Have you ever left a doctor's appointment wishing you'd remembered to ask one more question? You're not alone. In this episode, Dr. Pam Zelasko joins us to share simple, practical tips for preparing for healthcare appointments, communicating with confidence, and building a stronger partnership with your healthcare team. It's a conversation filled with ideas that can help you feel more informed, empowered, and heard.  Download our Guide to Getting the Most From Your Healthcare Visit HERE. Popular symptom trackers:  https://bearable.app/ https://www.curablehealth.com/ https://managemypainapp.com/ http://www.mypaindiary.com/ https://flaredown.com/ https://careclinic.io/ Chronic Illness Tracker:  https://play.google.com/store/apps/details?id=chronic.illness.tracker&hl=en_US https://medisafeapp.com/ https://sleepcycle.com/ Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

What happens when the person everyone else depends on suddenly becomes the one who needs help?  In this episode, we're joined once again by professional organizer and Michigan NAPO President Susie Marsh. After an unexpected series of heart health challenges turned her world upside down, Susie shares the realities of navigating chronic illness, accepting support, rebuilding her health, and discovering new priorities along the way. Her story is an honest reminder that healing isn't just about recovering physically—it's about learning to adapt, finding gratitude, and creating systems that help us through life's most difficult seasons.  Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Receiving a diagnosis is often just the beginning of the journey. In Part 2 of our conversation with certified professional coach Allison Troyer Wiswell, we move beyond the diagnosis to talk about what it really takes to live well with chronic illness. Allison shares her personal experience navigating autoimmune disease, chronic pain, grief, and the challenges of finding answers within the healthcare system. Together, Deb Timmerman, RN, Lindsay Vertalka, MSPT, and Allison discuss the emotional side of chronic illness, the importance of self-advocacy, the role of caregivers, and why building a support system can make all the difference. They also explore how our thoughts, emotions, and nervous system influence the way we experience pain and healing. If you've ever felt discouraged by unanswered questions, overwhelmed by medical appointments, or wondered if anyone truly understands what you're going through, this conversation offers practical wisdom and genuine hope. In this episode, you'll learn:  Why receiving a diagnosis doesn't always bring immediate answers.  How to become a stronger advocate for your own health.  The emotional impact of living with chronic illness and chronic pain.  Why caregivers need support too.  How mindset and nervous system health can influence the experience of pain.  Small steps that can help you move forward with greater hope and resilience. Whether you're living with a chronic condition yourself or caring for someone who is, this episode is a reminder that while the journey isn't always easy, you don't have to walk it alone. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Why does pain sometimes continue long after an injury heals? Why can stress make symptoms worse? And what does the nervous system actually have to do with chronic pain? In this episode, Deb Timmerman and Lindsay Vertalka take a practical look at the connection between chronic pain and the nervous system and why understanding that connection can change the way people approach healing and recovery. Together, they explore how the body’s stress response, pain pathways, emotions, movement, sleep, and daily stressors can all influence the pain experience. They also discuss why chronic pain is often far more complex than simply “something being wrong” structurally in the body. In this episode, you’ll learn:  How the nervous system influences chronic pain  Why pain can persist even after tissues heal  The role stress and overload can play in pain cycles  How the brain and body work together in the pain experience  Why calming the nervous system matters  Practical ways to begin supporting recovery and resilience Whether you’re living with chronic pain yourself or supporting someone who is, this episode offers a grounded, hopeful look at how the body responds to stress, pain, and healing. Video version of this podcast: https://youtu.be/UjQrhR0Ocdc Heart Focused Breathing Tool Lindsay's Pain Diagram Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Welcome to Season 4 of the Less Stress in Life Podcast. This season, Deb Timmerman, registered nurse and board-certified reflexologist, and Lindsay Vertalka, master’s-level licensed physical therapist, are focusing on what it really looks like to live well with chronic illness. Through practical tools, research-backed insights, fresh approaches, and honest conversations with guests who are walking this path, this season is here to help you feel more hopeful, more informed, and more supported. In this first episode, Deb and Lindsay begin with a practical question: What actually counts as a chronic illness? Is it only major diagnoses like autoimmune disease, fibromyalgia, diabetes, or multiple sclerosis? What about migraines, chronic fatigue, digestive issues, chronic pain, or symptoms that never seem to fully go away? Together, they explore what chronic illness really means, why symptoms are often more connected than they seem, and how stress, pain, nervous system patterns, and daily life can all overlap. Whether you’ve been diagnosed for years, are still searching for answers, or are supporting someone you love, this episode offers a grounded starting point for understanding chronic illness through a more holistic lens. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Feeling overwhelmed by stress or stuck in survival mode? In this episode, we unpack the difference between basic self-care and true stress care—and why your nervous system needs more than the occasional bubble bath. Tune in to discover how complementary therapies like reflexology, breathwork, and even decluttering can help your body finally exhale.  Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

What if movement didn’t have to mean hitting the gym? In this episode of the Empowered Wellness Series, we explore how simple, joyful movement—like walking, gardening, or even grocery shopping—can boost your mood, protect your brain, and support your health at any age. Physical therapist Lindsay Vertalka breaks down the difference between movement and exercise, and why both are essential for feeling your best. 🎧 Tune in for practical tips and real-life stories that just might get you moving! Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!

Welcome to the Less Stress in Life Podcast – Empowered Wellness Series Hosted by Deb Timmerman, RN, board-certified reflexologist and natural health practitioner, alongside co-hosts Susie Marsh, LBSW and professional organizer, and Lindsay Vertalka, master’s-level physical therapist. Episode Summary: In this episode, we’re diving into fear avoidance—what it is, how it shows up in the body and mind, and why it can hold you back from healing. Whether it's from an injury, a fall, or a painful experience, fear can quietly set the stage for a feedback loop that limits movement, confidence, and recovery. Together, Deb, Lindsay, and Susie unpack the brain's protective mechanisms, the role of the nervous system, and the importance of small, supportive steps in rewiring fear-based patterns. You’ll hear real-life stories, science-backed strategies, and practical tools to help you or someone you love move through pain—physically and emotionally—with more trust and less stress. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!