Welcome to Nurture and Thrive with Kathryn Ramirez, LM, CPM. Kathryn is a home birth midwife and women’s metabolic health coach. In this coaching-style Q&A, we unpack how your circadian rhythm shapes sleep quality, cravings, mood, and key hormones (melatonin, cortisol, insulin, estrogen, progesterone). You’ll leave with simple, family-friendly evening rituals to help you fall asleep faster, sleep deeper, and wake restored—even if you’re juggling kiddos, night shifts, or an on-call schedule.

If you wake “on paper” with 7–8 hours but still feel drained, this one’s for you.

What you’ll learn:

How morning sunlight & sunset cues reset your circadian clock

Blue light basics: Night Shift/Dark Mode, screen warmth, brightness, and realistic cut-off times

Why poor sleep increases insulin resistance, hunger, and weight gain (it’s biology, not willpower)

Navigating perimenopause sleep: hot flashes, anxious wake-ups, rhythm-friendly supports Night-shift/on-call strategies: daylight anchors, power naps, gentle resets

Gentle bedtime rituals for moms & little ones (red light, stories, tea, breathwork) Low-tech sleep tracking (journal) vs wearables (Oura Ring, Apple Watch)

Products & resources mentioned (no affiliation unless noted)

Calm App — 30-day invitation: Leave a review for the show on YouTube/Apple/Spotify/Amazon, screenshot it, and DM @kathrynsramirez on any social media platform.

Favorite sleep story: “Wonder” (narrated by Matthew McConaughey).

“Fast Like a Girl” by Dr. Mindy Pelz (as mentioned in the episode; plus her related works)

Yogi Tea – Kava Stress Relief (gentle, stress-soothing blend) https://amzn.to/46BVCQc

Bedtime herbal teas: Chamomile, Lemon Balm, Tulsi/Holy Basil, Passionflower

Himalayan Salt Lamp or warm/red night-lights for nurseries & hallways. This is the one Kathryn has: https://amzn.to/3IinRKo

Blue-light filter glasses (as a backup; turning screens off is best)

Oura Ring / Apple Watch for sleep tracking

Sleep headphones (lay-flat style)

Dr. Jeffrey Thompson – “Delta Sleep” music album https://amzn.to/4gqslvk

Device settings to try: Night Shift / Dark Mode / True Tone, reduce brightness, warmer color temperature

Giveaway mentioned: A private webinar featuring Dr. Mindy Pelz was referenced in the episode. This has now passed. If you’re interested in future insider notices comment “Circle” below and stay tuned on Instagram/TikTok.

This week’s challenge:

Choose one: Dim house lights by ~8:00 PM

Power down screens 30–60 minutes before bed

Sip a calming herbal tea

Read by warm light (no scrolling in bed) 5–10 minutes of slow breathing or gentle stretches

Tell us your pick in the comments and tag @kathrynsramirez in your Stories so we can cheer you on.

Connect & live schedule:

Live times (Pacific):

• Tuesdays 9:00 AM — Topic intro

• Wednesdays 5:30 PM — Special guest

• Thursdays 12:00 PM — Q&A + live coaching

TikTok | Instagram | Facebook: @kathrynsramirez

Audio on: Apple Podcasts | Spotify | Amazon Music

YouTube for full video episodes https://www.youtube.com/@NurtureAndThrivePodcast

You were made to thrive.

Begin again tonight—with one small, loving habit.

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The Nurture and Thrive Podcast