Welcome to Nurture and Thrive with Kathryn Ramirez — home birth midwife, metabolic health coach, and advocate for healing the whole woman: body, mind, and spirit. In this heartfelt episode (recorded after a night on-call at a birth!), Kathryn explores how disrupted circadian rhythms impact your hormones — and what simple, natural practices can help you restore restful sleep and vibrant health. Whether you're an early bird, a night owl, or somewhere in between, you'll walk away with actionable tools to calm your nervous system, boost hormone balance, and improve your sleep — starting tonight.

What You’ll Learn:

Why sunlight first thing in the morning resets your internal clock

How late-night scrolling disrupts melatonin and deep sleep

The link between poor sleep and insulin resistance

Natural ways to support cortisol, estrogen, and progesterone

Kathryn’s favorite wind-down rituals for deep rest

How to use blue light, red light, and warm lighting wisely

Tips for tracking your sleep (with or without tech)

How Kathryn reversed fibromyalgia, insulin resistance, migraines & fatigue

Want a FREE 30-Day Trial of the Calm App? Leave a review on YouTube, Apple, Spotify, or Amazon Podcasts, screenshot it, and message Kathryn on TikTok or Instagram (@kathrynsramirez). She’ll send you a gift link to 30 days of Calm!

This Week’s Challenge:

Choose one simple evening habit to reset your circadian rhythm:

Dim the lights at sunset

Read by warm light

Power down screens early

Sip calming tea Journal or stretch before bed

Let us know what you choose in the comments!

New Episodes Recorded LIVE on TikTok Weekly:

Tuesdays @ 9 AM PT

Wednesdays @ 5:30 PM PT (With a Guest)

Thursdays @ 12 PM PT (Live Coaching + Q&A!)

Stay Connected: TikTok | Instagram | Facebook → @kathrynsramirez

Subscribe to the podcast → Apple | Spotify | Amazon Music

Full archive + show notes → YouTube: Nurture and Thrive

You were made to thrive.

Come back tomorrow as we welcome Certified Nurse Midwife Deborah Landes to share a sweet sunset ritual that supports the circadian rhythm for kids and grown-ups!