Self-Care Doesn't Have to Be Hard: How to Rewire Your Nervous System in Two Minutes with Dr. Melissa Sonners

The Resetter Podcast with Dr. Mindy

Dr. Mindy Pelz

Alternative Health, Science, Health & Fitness

4.7 • 1.4K Ratings

🗓️ 15 April 2026

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you've ever felt like the self-care conversation has become just another "to-do list," this episode is going to change everything.

Dr. Melissa Sonners, author of The Connection Code, and a dear friend, walked me through the most practical, science-backed, and genuinely achievable approach to self-care I've ever encountered. Just two minutes, three times a day – and a completely new way of understanding what your brain actually needs.

We dig into the five brainwave gears we move through every day, why most of us are stuck in a high-beta state from the moment we wake up until we crash at night, and how to use simple, free tools to give your nervous system the reset it's been craving.

If you've ever said "I don't know how to relax," this one is for you.

For more resources related to today's episode, visit the podcast episode page: https://www.drmindypelz.com/ep335

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Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Transcript

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0:00.0	On this episode of The Resetter podcast, I am bringing you a very dear friend.
0:08.1	Her name is Dr. Melissa Sauners.
0:10.4	And I have to tell you that Melissa is one of my friends that seems to handle a large amount of work, family activities with so much grace. And I've always
0:26.6	wondered why, and with such a great attitude. And in this episode, she's going to share her secret.
0:34.0	So let me give you a little bit of a background on her and let me talk about what you're going to hear because so many of you are going to benefit from this conversation.
0:43.9	For starters, Dr. Melissa and her husband are both chiropractors. They have been in practice as long as I was in practice over 20 years and they are really rooted in functional medicine. Both of them are deeply
0:57.1	invested in the through the root cause medicine which is becoming so popular now. And Melissa's special
1:04.5	skill set is that she helps burnt out women get out of stress mode. How many like raise your hand if that is you because that has been me multiple times.
1:16.2	And she now has a new book out called The Connection Code, which is phenomenal.
1:20.9	I highly recommend that you get it.
1:22.8	And what she's teaching us is a different version of self-care that you have never heard before.
1:31.2	At least I haven't heard this before.
1:33.9	And so in this episode, we talk about why self-care, when people are like, you need more self-care.
1:39.8	You need to stop stressing.
1:41.2	How many of you are tired of that conversation? Like, how am I going to
1:46.0	fit that in to my busy day? Melissa offers us a totally different solution. And it's all built
1:54.9	off of our brain waves and how to use our brain waves that we operate from in a day, how to look at them as like gears.
2:04.7	So you're going to hear in this conversation, what are those gears? And how do we switch out
2:11.4	of like a high beta brainwave state, which so many of us are in every single day. Well, Melissa has some very simple.
2:20.7	They're all free. They're easy to do. They're fun little hacks for moving you out of anxiety,
2:29.7	moving you out of overwhelm, and specifically moving you out of burnout. This was such an enjoyable
2:36.4	conversation. I can't wait for you all to hear it. And most importantly, I can't wait for you
	...

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