Soul-Body Snacks

About Soul-Body Snacks

Your nervous system is running more of your life than you know. Soul Body Snacks is a bite-sized deep dive into the science of how your body holds and moves through stress, how that shapes your health, longevity and your life — and how to actually change it. Where science meets soul. Where insight becomes embodied. One podcast snack at a time.

Publisher

by Estee

Category

health & fitness

Language

en

Explicit

No

First episode

22 May 2026

Latest episode

28 Oct 2026

Latest episodes

19 episodes in the feed.

1. 

   28 Oct 2026

   19. How biohacking let me down, and why longevity starts with recovery & safety.

   I went deep into the biohacking world, but I finally realised what was missing. It wasn’t another protocol. It was my nervous system. I did everything "right". Sleep dialed in, organic whole foods cooked at home, movement, stress management hacks, supplements, tracking, testing, all of it. Yet I was diagnosed with an autoimmune condition a few years later.In this episode: Why biohacking genuinely helped me at first, and what it couldn’t reach Stress management vs. your stress response system What the ACE research says about early stress and health, and why it’s not destiny Biohacking vs. a nervous-system-first approach Related episodes: Ep.15: You might be chronically stressed and not know it. Here's how to tell if it's impacting your health & longevity. Ep.17: Autoimmunity as an awakening, not a punishment & why the nervous system is the foundation of recovery with Erika Bustos

2. 

   21 Oct 2026

   18. Autumn rituals- 5 areas to consider for your longevity practices as seasons change

   Autumn is a yin season: inward, restorative, nourishing. Which of your rituals still fit? 5 key areas to consider and some science-backed insights for each to support your health better: light and sleep, nourishment, movement, hormesis, release. ---- Try this somatic practice with me: https://calendly.com/estee-esteelantos/1-1-ground-release ---- References: Robertson-Dixon I et al. (2023). The influence of light wavelength on human HPA axis rhythms: a systematic review. Life, 13(10), 1968. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC10608196/) Zolfaghari S et al. (2023). Effects of season and daylight saving time shifts on sleep symptoms: Canadian Longitudinal Study on Aging. Neurology, 101(1), e74-e82. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC10351306/) Revell VL et al. (2006). Advancing human circadian rhythms with afternoon melatonin and morning intermittent bright light. Journal of Clinical Endocrinology & Metabolism, 91(1), 54-59. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC3841985) Gooley JJ et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC3047226/) Chang AM et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232-1237. PubMed (https://pubmed.ncbi.nlm.nih.gov/25535358/) Nussbaumer-Streit B et al. (2019). Light therapy for preventing seasonal affective disorder. Cochrane Database of Systematic Reviews. Cochrane (https://www.cochrane.org/evidence/CD011269_light-therapy-prevention-seasonal-affective-disorder) Qin S, Chee MWL (2024). The emerging importance of sleep regularity on cardiovascular health and cognitive impairment in older adults: a review of the literature. Nature and Science of Sleep, 16, 585-597. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC11145062/) Drake C et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC3805807/) Wehrens SMT et al. (2017). Meal timing regulates the human circadian system. Current Biology, 27(12), 1768-1775. PubMed Central (https://pmc.ncbi.nlm.nih.gov/articles/PMC5483233/) Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP (2018). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566-576. DOI (https://doi.org/10.1001/jamapsychiatry.2018.0572) Gordon BR, McDowell CP, Lyons M, Herring MP (2017). The effects of resistance exercise training on anxiety: a meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine, 47(12), 2521-2532. PMID 28819746. PubMed (https://pubmed.ncbi.nlm.nih.gov/28819746/) https://pubmed.ncbi.nlm.nih.gov/38641082/ (https://pubmed.ncbi.nlm.nih.gov/38641082/) Mattson MP (2008). Hormesis defined. Ageing Research Reviews, 7(1), 1-7. DOI (https://doi.org/10.1016/j.arr.2007.08.007) Kukkonen-Harjula K, Kauppinen K (1988). How the sauna affects the endocrine system. Annals of Clinical Research, 20(4), 262-266. Record (https://www.semanticscholar.org/paper/How-the-sauna-affects-the-endocrine-system.-Kukkonen-Harjula-Kauppinen/a0996d956bd103c62181f77e10cf0f1c32637656) Leppäluoto J et al. (1986). Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica. Wiley (https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1986.tb08000.x) Salivary cortisol response to post-exercise infrared sauna declines over time. PubMed Central (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12416168/) (check authors and journal) Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. PubMed (https://pubmed.ncbi.nlm.nih.gov/31331560/) Braunsperger A et al. (2025). Scientific Reports, 15, 1263. DOI (https://doi.org/10.1038/s41598-025-85304-8) Cold-induced stress responses during a self-rescue exercise from accidental immersion in ice water in military personnel. PubMed Central (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12678073/) (check journal) Effects of cold exposure on cardiovascular and cardiac autonomic control responses: systematic review and meta-analysis. HAL (https://hal.univ-lille.fr/MOVE-UP/hal-04554821v1) (check journal and year) Cain T et al. (2025). Effects of cold-water immersion on health and wellbeing. PLOS ONE, 20(1), e0317615. PubMed (https://pubmed.ncbi.nlm.nih.gov/39879231/)

3. 

   14 Oct 2026

   17. Autoimmunity as an awakening, not a punishment & why the nervous system is the foundation of recovery with Erika Bustos

   Your body hasn't turned against you. It's asking you to return to it. Autoimmunity, chronic illness, and burnout are often framed as the body breaking down. In this conversation, Erika offers a different lens: what if symptoms are a form of communication from a nervous system that has spent a lifetime in protection? Together with Estee, she explores why safety is foundational to health and what it really means to listen to your body. We cover: Where to start with nervous system work Why a diagnosis can become a doorway rather than a sentence The difference between "survival parts" and who you really are underneath Interoception: how to start understanding this language Why curiosity is a sign of safety Letting stress cycles complete and following your body's natural impulses Why letting your body lead, instead of the "shoulds" of the thinking brain, can change the course of your life Why healing is a relationship, not a destination About Erika Bustos Erika helps people experiencing chronic nervous system dysregulation and illness reclaim their wellness through Polyvagal-informed principles, somatics, and embodied wisdom. Her process is slow, gentle, and rooted in a natural return to safety, connection, and true self. She believes agency is foundational to recovery. Connect with Erika: Instagram: @just.erikabustos Website: https://erikabustos.com/ (https://erikabustos.com/) Connect with Estee: Instagram: @holisticestee Website: https://esteelantos.com/

4. 

   7 Oct 2026

   16. The energetics of burnout: how to read your body's early warning signals

   Burnout rarely arrives out of nowhere. Your body sends signals long before you hit the wall, and this episode is about learning to read them. Estee and Virginie go deeper into the energetic side of burnout, covering the elements we haven't explored yet. We talk about why unproductive time matters so much in a hustle-culture world, and why being able to play is itself a sign your nervous system feels safe. Then we look at an energetic profiling framework, Human Design, which, unlike most head-based assessments, brings your body along as a tool for self-reflection. We explore the emotional signatures of being out of alignment for each types. Why living in sync with your hormonal cycle protects against burnout. Realign your life with who you are, reconnect with what lights you up, and listen early, before your body has to get loud. Thanks @giniemassot for the conversation!

5. 

   30 Sept 2026

   15. You might be chronically stressed and not know it. Here's how to tell if it's impacting your health & longevity.

   In this episode, Estee breaks down the real difference between normal, healthy stress and chronic stress- and why so many people live for years without realizing their body has never returned to baseline. You'll learn: The difference between acute stress and chronic stress, and why one is a normal, healthy response while the other quietly erodes your health. The key systems in your body chronic stress impacts. How to actually test for chronic stress. Simple, free foundations you can start laying today to begin healing these patterns. It’s measurable, and it's reversible. This is the first of several episodes digging into different pieces of the puzzle, from HRV to nervous system work to nutrition. Books mentioned in the episode: On functional breathing-https://oxygenadvantage.com/collections/books If you are interested in either somatic sessions or biological age testing with Estee, please sign up here: https://esteelantos.com/freebies

6. 

   23 Sept 2026

   14. Inside Sardinia's Blue Zone: longevity principles You can apply no matter where You are

   Today's guest didn't just study longevity — she grew up inside it. Annacarla Denti was raised in Sardinia's Blue Zone, in a family of centenarians, and studied biotechnology before turning that research into a career leading longevity-focused tours and retreats across the Blue Zones. In this episode: The health & longevity habits you can apply wherever you live. The Blue Zone myth almost everyone gets wrong about meat, carbs, and protein. Why the world's longest-living people are the least obsessed with optimizing. The daily ritual that's basically meditation — and you're probably already skipping it. A Sardinian tradition for "found family" that has nothing to do with blood — but everything to do with community. You can find Annacarla here:https://www.longerajourneys.com/about-us/ (https://www.longerajourneys.com/about-us/)https://www.instagram.com/annacarla.denti/ (https://www.instagram.com/annacarla.denti/) Annacarla Denti grew up surrounded by people who lived past 100 — and it took her years, and a research career, to understand why. She is a longevity researcher born and raised in Sardinia, one of only five Blue Zones on Earth. She founded Longèra Journeys to do something most longevity brands don't: take people directly into the communities where the science actually lives, and hand them practical tools to bring that way of life home.

7. 

   16 Sept 2026

   13. What happens when burnout doesn’t look like burnout?

   In this episode, we explore the hidden side of chronic stress: the version where you keep achieving, keep showing up, and keep functioning… until your body can no longer carry the load. Our guest shares her powerful story of how years of high performance and survival mode eventually led to an autoimmune condition, and how understanding the nervous system became the missing piece in her healing journey. We dive into: Why some people never “burn out” outwardly but experience the effects internally How chronic stress can impact the immune system, hormones, and overall health The difference between stress activation and true nervous system flexibility Why your body is not your enemy, but a system constantly trying to protect you How tools like HRV tracking, hormone testing, nutrition, and nervous system work can support recovery A conversation about moving beyond simply managing symptoms and learning to rebuild a deeper sense of safety in the body. --- AI prompt you can use to find your adaptogen match, not the trending one. A copy-paste prompt that helps based on your unique nervous system pattern to decide which adaptogen (or small combination) actually fits you. Copy this to AI: Help me find the single adaptogen, or small combination of adaptogens, that best matches my current nervous system state — not a generic list, an actual match with your reasoning shown.Here's where I'm starting from:- My main pattern right now is: [e.g. "wired but exhausted," "anxious and can't switch off," "flat, foggy, low motivation," "fine all day then crash at night"]- Sleep: [falling asleep fine / can't fall asleep / wake at 3am / sleep fine but never feel rested]- Energy pattern across the day: [e.g. "okay until 2pm then crash," "tired all day," "wired all day"]- Current medications, supplements, or health conditions: [include thyroid conditions, blood pressure or blood-thinning meds, antidepressants/anti-anxiety meds, diabetes meds, autoimmune conditions, and whether you're pregnant or breastfeeding]- Caffeine and stimulant sensitivity: [very sensitive / normal / not sensitive]- What I've already tried, if anything: [list, including what did or didn't help]Now do the following:1. Based on my pattern, name the 2–3 adaptogens that are the best mechanistic fit for me — explain why in terms of what each one actually does (HPA-axis/cortisol effect, calming vs. stimulating profile, which part of the stress response it targets), not marketing claims.2. Tell me honestly how strong the current human clinical evidence is for each one you suggest — a meta-analysis or multiple RCTs, one well-designed RCT, or still mostly early/preclinical. Don't round up weak evidence to sound more convincing.3. Tell me if a combination makes more sense than one adaptogen alone for my pattern, and why — including any pairing that's redundant or any two that shouldn't be stacked.4. Flag any contraindications or interactions specific to what I listed above.5. Give me the dosing range actually used in the studies you're citing, and whether it's better taken morning or evening for my pattern.6. Summary: your top pick, and one sentence on why you didn't recommend the most-hyped option if it wasn't actually the best fit for me.Be direct if the honest answer is "the evidence isn't strong enough yet for your specific pattern" — I'd rather know that than get an inflated answer. I'll confirm anything you suggest with my doctor or pharmacist before starting, especially given what I listed above. ---- This page is for general educational information only and does not constitute medical advice. Nothing here is a personal recommendation to take any specific adaptogen. If you choose to try any adaptogen mentioned on this page, that decision — and any outcome from it — is entirely your own responsibility. We accept no liability for how this information is used, or for any effects experienced as a result. Always speak with a doctor before starting a new supplement.

8. 

   9 Sept 2026

   12. The biggest burnout myths we need to stop believing

   Despite how common burnout has become, it's still widely misunderstood. We often hear that a holiday will fix it, that only people with stressful jobs experience it, or that it's simply a matter of learning to manage your time better.But what if the real story is much more complex?In this first episode of our burnout series, we challenge some of the biggest misconceptions about burnout and explore why lasting recovery goes far beyond getting more rest. If you've ever wondered why some people burn out while others don't, or why you can feel exhausted even when you're doing everything "right," this conversation is for you.

9. 

   2 Sept 2026

   11. Too happy to sleep? The dysregulation you didn’t see coming

   Why do we feel exhausted after a super happy day? You've probably heard a version of that narrative — that nervous system dysregulation comes from something going wrong: stress, conflict, fear. Think again. In this episode, Estee and Ginie explore how joy and excitement can activate your nervous system — leaving you wired, sleepless, and wondering why an amazing day left you feeling like you can't come down. They get into the practical tools they each use to actually regulate after a high — movement, shaking, journaling, and sleep habits that work with the nervous system instead of against it. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

10. 

    26 Aug 2026

    10. Connection doesn't require self-abandonment

    Ever felt a sense of resentment as you ignored your own needs just to make the other person happy and keep the relationship conflict-free? When we fawn, we lose ourselves just to stay connected. Our nervous system learned this is the way to keep us safe. Estee's healing framework begins right there: noticing when we disappear, without shame. In this episode, she walks us through all six steps — out of fawning, and into a more authentic self, and deeper, truer connection. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

11. 

    19 Aug 2026

    9. The many layers of healing from fawning

    Un-Fawning moves through your whole life. In this episode we trace our own journey: from finding tools that actually help to bring safety to the body, to using nervous system data as a way back into our bodies, to redefining what "self-devotion" means beyond hustle and self-improvement. We also get honest about the part no one warns you about- the relationships that change or end as you stop fawning, and the grief that comes with finally choosing yourself. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

12. 

    12 Aug 2026

    8. Appeasing to survive: Inside the fawn response

    Fight, flight, and freeze get all the attention — but there's a fourth stress response most people don't even know they have: fawn. It's what happens when your nervous system decides the safest way to survive a threat is to appease it. In this episode, we unpack what fawning actually looks like — the inability to say no, losing touch with your own preferences, over-adapting to whoever's in front of you. We also get into the guilt that comes with fawning, why it can feel like you're your own worst enemy, and why it's not a character flaw — it's a nervous system that learned, correctly, how to survive back then, even if that same response doesn't serve you now. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

13. 

    5 Aug 2026

    7. You were always the swan

    That quiet belief that you're wrong, unworthy, or that you never fully belong? In this episode, Ginie and Estee talk about the little ugly duckling's journey to realising they are a swan. Why complex trauma teaches us to internalize all the wrong things instead of "I'm in the wrong environment"Playing small, managing your environment as survival strategies and more. An honest debate: do we need outside validation to heal, or is it all inner work?

14. 

    29 Jul 2026

    6. Reclaiming your energy, reclaiming yourself

    Do you constantly feel exhausted, overwhelmed, or like you're running on empty no matter how hard you try to keep up? In this episode, we explore a powerful shift that many of us were never taught: managing your energy instead of simply managing your time.Together, we unpack how chronic stress, overgiving, and years of overriding your body's signals can quietly drain your nervous system and disconnect you from yourself. You'll learn how to identify your unique energy drainers and energy boosters, why your environment matters more than you think, and how food, sugar, and other coping mechanisms often become ways to regulate when your system is depleted.We also explore the hidden costs of living in survival mode, the pressure of perfectionism, and why willpower is rarely the issue. Instead, you'll discover practical ways to build inner capacity, create an energy buffer before life becomes overwhelming, and develop a more compassionate relationship with yourself. If you've ever felt like you're surviving rather than living, this conversation offers a gentler, more sustainable path back to yourself. Because reclaiming your energy isn't just about feeling better. It's about reclaiming who you are. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

15. 

    22 Jul 2026

    5. Am I resting or am I just shut down? How to tell the difference.

    In this episode, we go into how to tell the difference between healthy tiredness and the kind of low energy that's actually a nervous system stuck bracing for threat. We unpack what happens when the body becomes stuck in activation or shutdown, why slowing down can feel surprisingly uncomfortable, and how learning to recognise these different states is an important step towards healing. Together, we discuss practical ways to tune into your body's signals, understand your natural rhythms, and support your nervous system through small, sustainable habits. From the role of morning sunlight and movement to recognising hyperarousal, hypoarousal, and your window of tolerance, this conversation offers a compassionate framework for understanding what your body truly needs. Rather than chasing perfect routines or quick fixes, we explore how lasting healing comes from gently rebuilding trust in yourself, one small step at a time. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

16. 

    14 Jul 2026

    4. How is your nervous system regulation going? Meet HRV — the metric that actually shows you.

    This is your introduction to one of the most powerful health & longevity metrics worth tracking: HRV, or heart rate variability.HRV measures the variation in time between each of your heartbeats. That variation is controlled by your autonomic nervous system — which means your HRV score is a direct window into how well your body is regulating stress, recovering, and adapting. Not just physically, but emotionally too. In this episode we cover how lifestyle factors influence your score, and the one under-discussed factor that actually moves the needle the most. We also get into something rarely talked about: the right balance between using data as a tool and trusting your body's own intuitive signals — because the numbers and your lived experience are meant to work together, not compete.In this episode: What HRV is and how it works The lifestyle factors that influence your score The one under-discussed factor that improves HRV the most Metrics vs intuition — finding the balance that actually serves you Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

17. 

    14 Jul 2026

    3. Healing beyond the mind: the nervous system frameworks that support your journey towards feeling safe in your body

    We often talk about healing, but what does it actually look like in practice? In this episode, we dive into the foundations of nervous system regulation and explore the tools, habits, and perspectives that can help create lasting change. We discuss why healing requires more than understanding our patterns intellectually, the powerful role of somatic work, and how reconnecting with the body's signals can transform the way we relate to stress, emotions, and ourselves. Together, we explore the importance of self-awareness, self-trust, emotional processing, community, and creating a strong foundation for wellbeing. We also discuss why nervous system healing is rarely about dramatic breakthroughs and more often about small, consistent steps that gradually teach the body a new experience of safety. If you've ever felt frustrated that insight alone wasn't creating change, this conversation offers a compassionate and practical roadmap for moving from understanding to embodiment. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

18. 

    14 Jul 2026

    2. When safety feels foreign: understanding nervous system regulation

    We hear the term nervous system regulation everywhere, but what does it actually mean? In this conversation, we explore why stress isn't the problem, why feeling safe is essential for healing, and how our past experiences shape the way we respond to life's challenges today. Together, we unpack the difference between regulation and dysregulation, the role of trauma and chronic stress, and why lasting change requires more than mindset work alone. You'll discover how your body, environment, habits, and personal history all influence your capacity to navigate stress and return to balance. This episode is an invitation to understand yourself with greater compassion and learn why healing often happens through small, consistent steps rather than dramatic breakthroughs. Would you like to know more? Connect with us on social media: @holisticestee @giniemassot Disclaimer: This podcast is for educational purposes only. Music by Denis Pavlov from Pixabay

19. 

    22 May 2026

    1. Welcome to Soul-Body Snacks

    There is a way to set yourself up for better health & longevity, building deeper trust in your body’s ability to heal, a deeper trust in yourself- by helping you transform a chronic state of survival into one where internal safety feels more available, and with that, life can become more wholesome. There's a way to learn to set boundaries, to express your needs, to experience genuine connections that don't require you to hide away parts of yourself or self-sacrifice constantly. There's a way to feel more like yourself again. There's a way to feel calm, clarity and a sense of purpose. We created this podcast to support you on your journey, providing short episodes packed with everything we learned along the way. Inviting experts along we adore, thought leaders who bring emerging mind-body science.

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