In this episode, Anna challenges hustle culture and reframes rest as a powerful productivity tool and health necessity. She explains how chronic overwork and lack of sleep can dysregulate hormones, weaken the immune system, and increase emotional reactivity—especially for women whose biology requires cyclical rest. Drawing on Barbara O'Neill's "8 hours rest / 8 hours work / 8 hours play" framework, she offers practical tips for improving sleep quality and using visualization and breathing techniques to wind down. The episode closes with an invitation to rethink daily rhythms so that rest, work, and play are all honored.



Key Points

 * Rest is productive, not lazy
 * Hustle culture can harm health
 * Women's biology needs cyclical rest
 * Immune system depends on sleep
 * Chronic sleep loss raises illness risk
 * Emotional reactivity can signal fatigue
 * Aim for 8 hrs rest / 8 work / 8 play
 * Make bedroom dark, quiet, and cool
 * No electronics 1 hour before bed
 * Consider blue-light blocking tools
 * Use cooling pads if you overheat
 * Try deep breathing before sleep
 * Visualize safe, familiar places
 * Visualize future goals in detail
 * Reassess how you spend your 24 hours



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

251. Why rest is productive (and Hustle Is Making You Sick)

In this episode, you explain how thoughts are not harmless but act as biochemical instructions that can either support healing or keep the body stuck in stress and illness. You connect mindset with physiology—stress hormones, sleep, inflammation, and even gene expression—and encourage listeners to consciously choose more supportive inner dialogue, explore epigenetics (e.g., Dr. Bruce Lipton's work), and consider coaching to rewire their neural networks.



Key Points

 * Thoughts act as biochemical instructions in the body
 * Chronic negative self-talk raises stress hormones (e.g., cortisol)
 * High cortisol disrupts melatonin and healthy sleep
 * Negative thinking keeps the body inflamed and blocks healing
 * Inner dialogue is as important as nutrition and supplements
 * Beliefs can shape physiological outcomes and health
 * Thoughts and environment influence gene expression (epigenetics)
 * The reticular activating system (RAS) filters reality to match beliefs
 * Reframing with "What if that wasn't true?" opens new perspectives
 * Choosing positive thoughts helps healing vs. staying sick and stuck
 * Coaching can help rewire neural networks and shift mindset



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

250. You're Thoughts Aren't Harmless… They're Biochemical Instructions

In this episode, we explore why you can be eating clean, working out, and taking all the right supplements yet still not feel well. Anna explains how unresolved emotional stress keeps the body from feeling safe, which blocks physical healing. You'll learn why safety cues, breathwork, and coaching support are crucial for deeper, lasting healing beyond diet and exercise.



Key Points:

 * Doing "all the right" health habits but still feel unwell
 * Body won't heal when it doesn't feel emotionally safe
 * Unresolved emotional stress suppresses immune function
 * Stress slows tissue repair and workout recovery
 * Brain prioritizes survival over healing and recovery
 * Safety cues are essential for healing (trauma-informed view)
 * Breathwork helps release stored emotional stress
 * Coaching provides guidance, support, and accountability
 * Visualization used to help the body feel safe to heal
 * Anna shares personal journey of "perfect" habits but inner struggle
 * Invitation to seek support and not do the inner work alone
 * Healing is a journey; it's not instant but accelerates once you start



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

249. Why You're Doing 'All The Right' Things and Still Not Healing

In this episode, we explore the powerful connection between your gut, stress, and emotions. Anna explains how anxiety and chronic stress can disrupt the gut-brain axis, damage immune function in the gut, and show up as bloating and digestive issues. You'll learn simple daily practices and supportive supplements that help calm the nervous system, restore gut lining, and address both the emotional and physical sides of gut healing.



Key Points

 * Stress and anxiety strongly affect gut health
 * Gut-brain axis communicates via the vagus nerve
 * Fight-or-flight state disrupts digestion and heart rhythm
 * Deep breathing, humming, and singing support vagus nerve
 * Most anxious clients also have digestive/gut issues
 * Gut often reflects emotional stress and life strain
 * Simple daily practice: barefoot in grass + deep breathing
 * Sunlight exposure (5–10 min) helps regulate the body
 * Lemon balm (in Calm You) gently calms the nervous system
 * Solar plexus chakra links digestion and emotional processing
 * Emotional work must accompany supplements for true healing
 * Bloat List You formula supports gut lining (with mastic gum)
 * Stress can weaken gut lining over time
 * Combining lifestyle tools + Calm You + Bloat List You is recommended



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

248. Your Gut Has Feelings Too/ Why Healing Starts In The Gut

In this episode, Anna explains why what we label as "laziness" is often actually burnout and nervous system overload. She shares her own experience of hitting a wall after years of high productivity, describes how chronic stress keeps us stuck in survival mode, and outlines simple, science-backed ways to regulate the nervous system. Listeners are encouraged to see burnout as a biological state—not a character flaw—and to reclaim energy through rest, boundaries, and basic self-care.



Key Points

 * Burnout is a nervous system issue, not a character flaw
 * Mindset matters at first, then stress becomes a physical response
 * Chronic stress keeps you in sympathetic "fight-or-flight" mode
 * Symptoms: exhaustion, no joy, low motivation, poor sleep
 * Burnout can impact digestion, immunity, focus, and metabolism
 * Anna shares personal story of overworking and hitting a wall
 * People-pleasing and fear of disappointing others fuel burnout
 * Regulation, not "more discipline," is what you actually need
 * Be mindful who you spend time with—some drain, some energize
 * Step back from draining people and obligations when needed
 * Protect your schedule and take real time off to reset
 * Prioritize basics: sleep, healthy food, movement, sunlight
 * Do 2–3 minutes of deep breathing first thing in the morning
 * Morning breathwork can reduce reactivity throughout the day
 * Feeling "lazy" may be your nervous system asking for rest

Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

247. You're Not Lazy - Your Nervous System Is Fried!

In this episode of "Lessons I Didn't Expect to Learn," Anna reflects on how losing her grandmother reshaped her understanding of success. Instead of measuring life by revenue and achievements, she explores family time, presence, and connection as the metrics that really matter. Through a tender story of her grandmother's final days, she shares how grief led her to redesign her life around proximity to loved ones and choosing memories over milestones.



Key Points:

 * Success is often measured by numbers, not connection
 * Loss of grandmother prompted deep reflection on priorities
 * Final visit with grandmother became a cherished, intentional goodbye
 * Grandmother valued experiences and relationships over accomplishments
 * Her gift was making others feel seen and special
 * Realization: family time must be prioritized now, not "when life calms down"
 * Decision to create homes in Michigan and California for family proximity
 * No amount of success can replace missed family moments
 * Listeners urged to ask: "Who am I building this for?"
 * A life well lived: connection is central, not an afterthought
 * There's always another email or sale—but not always another chance to see a loved one



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

246. Lesson's I didn't expect to learn (Part 6)

In this episode of "Lessons I Didn't Expect to Learn", Anna explores how reframing disappointment as information rather than a personal failure can be deeply freeing—especially for people pleasers. By recognizing that many disappointments reflect others' capacities, fears, and seasons (not our worth), we can release self-blame, soften resentment, and respond with more clarity, peace, and self-compassion.



Key Points:

 * Disappointment isn't personal; it's information
 * We often over-own disappointments that aren't ours
 * Many disappointments reflect others' stress, fear, and limits
 * Shifting perspective reduces shame and self-criticism
 * Disappointment can reveal capacity and alignment in relationships
 * People pleasers tend to internalize others' dissatisfaction
 * You can't be everything for everyone
 * Some disappointments are your responsibility—and you can own them
 * Others' reactions are not a verdict on your worth
 * Ask: "What is this situation showing me?" (no story attached)
 * Clarity brings peace and reduces self-blame
 * Viewing disappointment as data supports self-love and compassion



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

245. Lesson's I didn't expect to learn (Part 5)

In this episode, Anna explores the uncomfortable reality that hitting big goals doesn't always bring the fulfillment we expect. She shares candid stories about giving keynotes that didn't feel authentic, how borrowing others' "success frameworks" shook her nervous system, and why tying worth to achievement leads to restlessness and anxiety. The conversation centers on reclaiming authenticity, listening to the body's signals, and examining whether our goals are truly ours or shaped by others' expectations.



Key Points:

 * Success can feel empty even when goals are met
 * Fulfillment is not guaranteed by achievement
 * Self-worth must be separate from results
 * Constant "next level" chasing is exhausting
 * Using others' frameworks can dilute authenticity
 * A keynote based on someone else's style "did not land"
 * Misalignment can trigger nervous system distress
 * Panic and anxiety amplified by inauthentic success
 * Take advice, but don't abandon your own blueprint
 * Other people's goals can reshape your original vision
 * Reflect on whether a goal was truly yours
 * Ask what feeling you hoped the goal would create
 * The body's signals are important data, not a flaw
 * Misaligned success is an invitation to deeper self-inquiry
 * True success is rooted in purpose, not ego or validation



Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

244. Lesson's I didn't expect to learn (Part 4)

In this episode, the Anna reflects on the moment she realized she didn't need another program, course, or coach—she needed to live what she already knew. She explores the subtle shift from endlessly preparing and collecting frameworks to actually integrating, embodying, and trusting her own wisdom. This is a gentle call, especially to high achievers, to step back from constant "doing," embrace stillness, honor their values, and become the work instead of buying more of it.



Key Points:

 * Realizing it's time to live the work, not buy more of it
 * Love of growth can become a distraction from embodiment
 * Pattern of always preparing but never fully "arriving"
 * Not lacking information—lacking integration and trust
 * True work requires stillness, slowness, and discipline
 * Transformation often looks unglamorous and repetitive
 * Integrity, alignment, and presence aren't what gets "sold"
 * No certification for listening to your body and values
 * Commitment this year: mindset, health, and alignment
 * Letting work move quietly through podcasts and writing
 * Encouragement to stop stacking programs and tools
 * Invitation to integrate what you already know first
 * Key question: collecting wisdom or willing to live it?
 * Embodiment (not more info) is what creates real change

Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

243. Lesson's I didn't expect to learn (Part 3)

In this episode, we explore why hiring the "right" people or reaching big milestones doesn't automatically create the inner fulfillment we imagine. Anna shares how chasing external solutions, experts, and next steps led to a powerful wake-up call: true clarity, alignment, and purpose can't be outsourced. You'll hear reflections on confusing productivity with alignment, the emptiness of goals set by others, and the importance of slowing down, trusting your timing, and returning to your own inner compass.



Key Points:

 * You can't outsource fulfillment
 * Experts can't give you inner alignment
 * Productivity ≠ true alignment
 * Outward success can still feel empty
 * Emptiness is a sign of misalignment
 * Many "goals" are set by others' expectations
 * The journey of self-discovery is ongoing
 * Build and hire from authenticity, not fear
 * You are not behind in your journey
 * Trust timing and enjoy the process

Connect with Anna:

Email: annamarie@happywholeyou.com / info@HappyWholeYou.com

Website: www.happywholeyou.com [http://www.happywholeyou.com/] / https://linktr.ee/happywholeyou

Personal Website: www.DrAnnaMarie.com [http://www.drannamarie.com/]

Instagram: @happywholeyou [https://www.instagram.com/happywholeyou/]

Personal Instagram: @Dr.Anna.Marie

Facebook: Happy Whole You [https://www.facebook.com/happywholeyou]

LinkedIn: Anna Marie Frank [https://www.linkedin.com/in/annamariefrankhappywholeyou/]

Venmo: @happywholeyou [https://account.venmo.com/u/happywholeyou]

242. Lesson's I didn't expect to learn (Part 2)

Better health, wealth, happiness, and success grows when your brain and biology thrive. Brain health and wellness enthusiast share the key biological downloads that have helped them and hurt them. This podcast is for anyone looking to upgrade their brain, biology, and life! Get ready to hack into a new you!