Untamed & Unfiltered Wellness
If your stress, sleep, or hormones have shifted and nothing you used to do is working anymore, this is where we get honest about why and what to do next. We deal in real solutions here.
Untamed and Unfiltered Wellness is a podcast for women noticing changes in energy, sleep patterns, mood, recovery, or stress tolerance and wanting to understand what the body is communicating.
Each week, we break down:
- Stress and nervous system regulation
- Sleep changes and sleep support that actually works
- Cortisol, blood sugar, and hydration patterns
- Perimenopause and hormone transitions
- Herbal strategies for a steadier baseline
This isn’t surface-level wellness. Real bodies. Real responsibilities. Real stress loads.
You’ll leave each episode with something you can actually use...practical guidance and realistic shifts that help your body feel more predictable, supported and steady.
Hosted by Jo Swensson, Herbalist and Holistic Lifestyle Health Coach.
Untamed & Unfiltered Wellness
Food Timing & Sleep: What to Eat (and When) for Better Rest
This episode explains how evening food timing, hydration patterns, alcohol, and sugar intake influence the 2–3 AM cortisol spike and sleep depth. Your sleep starts at dinner, not at bedtime.
We’ll talk about:
- Why the 2–3 AM wakeup is often a blood sugar and cortisol pattern, not anxiety
- How alcohol sedates you but blocks deep sleep repair
- The sugar → insulin → cortisol loop and how it shows up overnight
- How hydration affects heart rate and nervous system downshifting
- A simple, supportive dinner plate for steadier sleep
- Papaya or kiwi as digestive support
- A grounded herbal tea ritual to signal “the day is done”
No restriction. No perfection. Just nervous system pacing and timing your food so your body feels resourced enough to rest.
Your body wants to sleep.
We’re just setting the conditions that let it.
Free Substack subscription: https://oliviabellwellness.substack.com
Website: OliviaBellWellness.com
I hope you find some time today for some peace, some plants and some paws!
☮️🌿🐾
Jo
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