February 4, 2025 • 29 mins
Ever felt like you're juggling too many plates and one might just come crashing down? After taking a much-needed break in November, I’m back with a heartfelt blend of personal and professional stories, ready to rekindle our connection in the Tea Tasting Room. As we embrace the theme of expansion for 2025, I share snippets from my nonprofit adventures and the relentless hustle of grad school. It's been a year of growth, challenges, and gratitude, all of which I'm excited to share with you, my steadfast listeners. This episode is a promise of authenticity and renewal, setting the stage for fresh starts and invigorating opportunities to grow together.
I’m thrilled to introduce a new chapter in our journey—my brand-new website, tanyakambrose.com, an empowering hub crafted alongside Narsha from CreateHers. It's your go-to space for women's wellness and reproductive health, featuring enlightening blog posts, inspiring podcast highlights, and vital services like doula support. We'll chat about holistic health approaches, dive into innovative topics like nervous system regulation, and offer practical wellness tips tailored to your seasonal needs. From trying out box breathing to joining a run club, we explore ways to nurture your well-being while celebrating community connections. Join me as we embark on this empowering journey towards holistic health and collective empowerment.
Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!
Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!
Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living while doing all.
(00:20):
Hi, friend, welcome back to Teawith Tanya, transforming every
aspect.
And I'm your host, your girl,tanya.
You know, your maternal healtheducator and reproductive health
educator, your nonprofitfounder, doula and just your
guide to exploring whole womanwellness.
(00:41):
Whether you're tuning in for thefirst time, my friend, or
you've been here with me sincethe beginning.
I am very, very I am sograteful to have you here.
Like you have no idea how goodit feels to be back here in the
Tea Tasting Room.
It's been a minute, not toolong, just a minute, but your
girl is back and we're going tobe here having the time of our
lives in 2025 here in the TeaTasting Room.
(01:03):
So definitely, you know I'mhappy to be back, but now, by
the time you're hearing thisepisode, we're going to be at
least 30 days, 30 something daysin the new year.
But I don't care, because I amwho I am.
I'm going to take this time towish you a very happy new year
and I hope that this yearblesses you abundantly.
Anything that you pray for, youask for, we're going to be
(01:30):
manifesting, we're going to beleveling up, we're going to be
expanding when it comes to thethings that we want to do in our
life.
And you know fun fact the wordexpand expand is my word of the
year.
Last year, I had a color thatwas green.
I'm bringing that green colorinto 2025 because I feel like me
having the color green.
It was, like you know, a signof success.
And I had a really good 2020point as it relates to growth,
with my nonprofit essentially aswell, and even just some
(01:52):
personal growth as well.
So my word this year is goingto be expanding.
I'm lucky stealing this word ofthe year from Pastor Travis
Green, because I went to churchNew Year's Eve and he started
talking about expanding.
You know, 2025, we're going toexpand.
We're going to expand, we'regoing to expand and I'm like it
just stuck with me and I'm likeyou know what I can do, that I
can expand in so many differentways.
(02:13):
As a multifaceted person, Idefinitely can expand in ways
that I may not have thought waspossible but is possible.
And in 2025, we are showing up10 toes down here to do what we
set out to do in 2025.
All right, so definitely wantto wish you a happy new year and
blessings and abundance in 2025.
But this episode for me, myfriend, is extra special because
(02:37):
it's not just a new year for me.
It is a new year, don't get mewrong, but it is the start of a
new chapter for me and for T mewrong, but it is the start of a
new chapter for me and for Tea,with Tanya, for Squad 5 Kids,
the many things that I do.
It's definitely a start of anew chapter and I'm very, very
excited.
I'm looking forward to that.
But I'll be honest before weget into any updates or exciting
announcements because we dohave an exciting announcement
(02:57):
coming in the episode at somepoint in time I do want to
acknowledge something veryimportant.
Of course, you know, if you area regular listener here, you may
have noticed, my friend, that Itook a break back in November.
I didn't mean to leave youhanging, my friend.
I honestly did not.
I should have had more respector manners for you and telling
you I was going to take a break,but this break has happened
unexpectedly.
Honestly, I had to step backfor a while.
(03:20):
I mean, I had episodes recorded, to be honest with you, my
friend, but one school waskicking my butt.
School was listen, I was in mylast year of grad school, okay,
and this last semester justalmost took everything in me.
It was challenging in a goodway, because you don't love a
challenge, and then it waschallenging in a bad way, where
(03:40):
you have group mates who aren'tshowing up during the part, so
you have to take on the role oftwo other people for a project
that's meant to be for two orthree people.
It was just a lot and I waslike, okay, you know I'm an
overachiever, because we'vespoken about this on the podcast
.
I am an overachiever and I hadto double down.
And then, if I can be quitehonest with you, the election
season really just brought a lotof stress and uncertainty, and
(04:01):
especially for someone likemyself in a public health field
and knowing what it means or howmuch we are needed in today's
society, you know, just seeingwhat was happening, that was
just like, wow, here we go againand that was just a level of
uncertainty that I didn't likeand I found myself honestly
grappling with anxiety in ways Ihadn't before.
(04:21):
Because, if you don't know Idon't know how often I've talked
about it but I do have anxietyand I do take medication to
control my anxiety.
I mean, do I take itconsistently?
No, but don't be like me,that's not the point.
But I just realized that it wasa lot realizing that you know
what you're getting ready tograduate with your master's
degree in public health.
There's so many differentthings and things that you want
to do in this field.
(04:42):
But then you know, things arejust not shaping up because,
again, of the results of theelection, if I'm going to be
honest.
So, yeah, go ahead and take astep back, because I didn't feel
like my authentic selfuploading episodes that I didn't
necessarily, I didn't reallypour in my all into, if that
makes sense, and I'm very big onenergy and I do appreciate you
(05:04):
for sticking with me andlistening to my episodes.
So I want to make sure that I'malways showing up as my best
self with you and I couldn't dothat.
But, again, like I said, Icould have given you a notice.
You know what I'm saying.
I really could have my friends.
So please forgive your friend,please forgive me, okay, please,
please forgive me For those ofyou who don't know if you're new
(05:31):
here or you, just you've missedthat episode.
I am in the final semester of mymaster's program in public
health.
Okay, like I said, lastsemester was kicking me.
That was my last year and Ihave literally four more months
until I put on that gown, takemy cute pictures, hear my name,
walk across the stage, get mydegree.
It's been a long time coming.
I'm honestly, honestly, I'mbittersweet about this because I
am a lifelong learner.
I mean, I don't have to be inschool to learn and get me wrong
, okay, my friend, but I justlove the idea of learning.
(05:52):
For some reason.
I just love academics.
I just want to learn, I want todo projects, I want to write, I
want to do everything.
So I I going to do when Igraduate, because I feel like me
being in grad school became oneof my part of my personality.
Like you cannot tell meanything.
Oh, I'm in grad school.
Grad school, like it becamepart of my personality.
But I'm just so I'm excitedthat the time is here.
(06:13):
I can't believe it.
Like I just started last weekand here we are about to
graduate in a matter of months,you know, and I have to give a
very, very big shout out to myschool.
They won't they.
And I have to give a very, verybig shout out to my school.
They don't even know I'm doingthis.
(06:34):
I mean, those who listen, whoare my classmates and other
faculty will probably hear it.
But I have to give a special,special shout out, my friend,
honestly, to the support offaculty and classmates and
students, the encouragement, theso many different things that
I've been able to accomplish inmy time here at USC that I'm
telling you I don't want toleave Because I've just never,
(06:57):
I've just been blessed to have agood undergraduate experience
and then now even an even bettergrad school experience because,
again, my school, I don't know,they just create a lot of
opportunities that they set youup for success.
You know what I mean.
So, with balancing school work,my non-profit and just life in
general, you know it hasn't beeneasy but it has been worth it.
(07:19):
I can tell you that much.
It has been worth it.
So that break honestly comingback to you right now in the tea
tasting room that break gave mea chance to really and truly
regroup, prioritize my mentalhealth and refocus my energy so
I can gain clarity, so I can beback here with you sipping on
some tea here in the tea tastingroom.
You feel me my friend, so yeah.
(07:40):
So again, anxiety is somethingthat we deal with, because then
I mentioned that and it's justimportant that we talk about
these things openly, really andtruly, because we have to have
this open conversation.
But through dealing with myanxiety, you know, I was
practicing a lot of mindfulness.
I leaned on my support systemwhen I felt like I needed to and
just remind myself that it's OKto pause, because I'm always on
(08:00):
the go and of course thatcontributes to my anxiety.
So I have to keep remindingmyself that it's open.
It's okay to take a pause and Istart having these little
sticky notes, post-it notes withdifferent affirmations or just
little reminders here and there,because if you see an emerging
show, you know what I'm talkingabout.
If not, we'll talk about itlater.
But definitely I feel like arenewed sense of self and
(08:21):
purpose and again, it's okay topause and take care of yourself.
It's really okay for you totake care of yourself, my friend
, if you're in a similar place.
That's not that I see you and Ihope this episode feels like a
safe space for you to just resetand refocus.
So yeah, you got us back.
We are back here in the teatasting room.
Of course, send me some teasuggestions, let me know what
(08:48):
tea we got in the life going on,let me know.
Let me know.
I'm excited to hear all aboutit.
So I'm happy to be back.
Now that I'm back, I am veryexcited to share what's next.
So let me just give a littlereintroduction briefly.
Okay, I am Tanya.
I am the host of Tea with Tanyahere that you're listening to.
I'm also the founder of ScrubLife Kids, a non-profit
organization that's dedicated tosupporting teens and women
(09:08):
through education, advocacy andresources focused on
reproductive health as well.
So that's who I am.
Are we going here?
We want to get it going, okay,but today I am beyond excited to
announce something that's beena labor, a true, true labor of
love, passion and purpose, andthat is my new website,
(09:31):
tanyakambrosecom.
So that's wwwTanyaKAmbrosecom.
It is officially live, and letme tell you this has been a true
labor of love, and what I tellyou, my mantra in life is
nothing happens before it's time.
This has been a true labor oflove, and what I tell you.
My mantra in life is nothinghappens before it's time.
This has been a long time inthe making and I sit here and
think would I have been readytwo years ago if I had it then
(09:55):
or now, you know?
So I feel like I've got to aplace where I know who I am.
I'm still learning, but knowwho I am for the most part.
I'm embracing every aspect ofwho I am and I am really just
changing how I show up in thisworld, how I show up for my
community.
Honestly, and when I saynothing happened before, this
time, this is the perfect timingand I'm super excited.
(10:15):
So I'm going to need you, myfriend, to click in the show
notes, go to TanyaKAmboscom,check the site out, let me know
what you think, share somethoughts, all these different
things.
It's been a labor of love, andI have to give a special shout
out to my web designer, brandStrategist.
You know Narsha over atCreateHers, because we met a few
years ago and we went back andforth trying to get this website
together and as I evolved, wewere able to put that into the
(10:41):
website.
So it really is a true labor oflove.
Like, honestly, like this spacewas like this website.
This space was created with you, my friend, in mind.
With you, it is a hub forresources, events, you know, and
services centered on, you know,total body wellness and
reproductive health.
So you know, here's a glimpseof what you'll find when you go
(11:03):
to the site, because I want youto go and I want you to let me
know what you think.
Okay, so you're going to findwomen's wellness blog posts and
downloadable resources.
I am back in my blogging era.
That's how I started.
Blogging opened the gate for meto have speaking engagement and
for that speaking engagement tospark this podcast.
So definitely I'm going back towhere it all started as well.
So you'll see Women's Wellnessblog posts.
(11:24):
Of course, they're going to bepodcast highlights focusing on
minority women in health and youknow other health professionals
.
That's helping to shape ourcommunity as well.
And then you know you'll seesome other services, like my
doula services, reproductivehealth consultations and other
services to empower women totake control of their bodies and
their futures.
(11:45):
It begins with us.
We have to really and trulytake that control.
So definitely trying tocultivate that safe space with
you in mind.
So for me, it's more than justa website, it is a movement and
it's really a place just tocelebrate womanhood in all its
complexity and beauty, becauseit's.
You know, we're very complexpeople, but we are so beautiful
inside out the things that wecan do we are honestly just
(12:09):
magic.
What this journey to get herehas been an incredible one.
It has been filled with a lotof learning and growing and
pushing myself out of my comfortzone.
So I'm just so grateful,honestly, to be back here, and
I'm grateful for you, for eachof you, for being a part of this
journey from the beginning,from Instagram Live to now to
even if you're a new listener.
We go together real bad now,you know.
(12:30):
So, together, we are justcreating something powerful, and
I want us to really and trulybelieve that.
When you hear my words, that weare creating something powerful
and one of my favoritescriptures right now is Proverbs
31, verse 25.
And it reminds us that she'sclothed with strength and
dignity.
She can laugh at the days tocome.
So definitely one of us.
(12:51):
Let us grow, let us heal, letus empower each other in 2025.
You feel me, my friend.
You get what I'm saying, allright?
So now that I'm done catchingyou up a little bit with my life
.
Let's dive into today's episode,and that's going to be about
whole woman wellness in 2025.
And in this episode, we'regoing to be talking about what
it means to truly prioritizeyour health, not just physically
(13:13):
, but holistically.
And I think sometimes for me,as a health educator working in
public health, it's more thanjust you know, oh, go to the
doctor, get your usual annualcheckup.
We want to look from the total,the whole woman body.
We want to look at it from aholistic standpoint.
So that's what we're going tobe doing in 2025.
So now let's start with a littlehealth tea.
(13:34):
You know, before we had tea ofthe week or tea of the day.
Right now, I'm trying tointroduce this segment and, if
you like it, it's called ahealth tea segment, whereas
we're going to talk aboutexciting things that's happening
in the news from a healthstandpoint.
It could be my tea, because Igot a lot of tea to spill for me
personally, but it's other tea,you know, just encouraging and
learning and going together.
Because in 2025, you know, wholewoman wellness is about
(13:57):
embracing a more comprehensiveapproach to our health.
Like I mentioned, it's aboutrecognizing that wellness just
doesn't mean eating right orexercising.
It's really about caring forour mind, your spirit and your
connection to your community,and I'm very big on that
community.
Community is very, veryimportant in today's society.
It's always been and we'll sumall straight away for a bit.
But community is very, veryimportant in today's, in our
(14:21):
lives.
It's important to have.
So today's health tea is goingto be prioritize nervous system
regulation.
So when you think about that,what's the health tea of the day
of the week is going to be?
To prioritize nervous systemregulation, because we must
remember, friend, that yournervous system is the foundation
(14:42):
of your health.
It impacts how you managestress Me it connects you with
others and even how yourhormones function.
We already know, as a woman,right now, we have probably one
good week out of a month wherewe feel like we are in normal
set because our hormonesfluctuate.
Things happen.
There's so many differentthings you know.
So when you think aboutprioritizing your nervous system
(15:03):
regulation, you want to thinkabout something as simple as
daily breath work or groundingexercises that can make a huge
difference in your day, in yourday, honestly speaking.
Because for me, I think whenwe're talking about grounding
and these breath work, you knowI think about breath work.
It's like deep breathingactivities or exercises.
So, you know, like these deepbreathing, it helps to activate
(15:26):
the parasympathetic system andthat helps to calm your body
down.
So, for me, sometimes, when myanxiety is acting up, I have to
just, you know, take some deepbreaths to bring me back to
center, to activate thatparasympathetic system, because
it helps the body to calm downand to heal.
So you definitely want to workon regulating your nervous
system.
(15:46):
Part of that, too, is alsonutrition.
When you think about the typesof food that we eat, foods that
are rich in omega-3 fatty acids,the magnesium and the B
vitamins, you know they have tosupport nervous system repair
and function as well.
So you want to be up with yournutrients, your nutrition, your
vitamins, your minerals.
These are things that you'regoing to want to put into
consideration.
(16:07):
Then sleep that's a big one forme.
What even is sleep?
Because if you know what timeI'm recording this episode, you
will be like Tanya girl, youknow.
But the central nervous system,it repairs itself during sleep,
especially that deep sleep.
So it's very important for us toprioritize rest, because it is
really and truly essential forour healing.
And they're probably thinking.
(16:28):
Tanya, you know I have to be anadult, I have responsibilities,
I have X, y, z to do, and thatis true.
You know they recommend ushaving eight hours of sleep.
But I'll be honest, my realityis I can't get eight hours of
sleep, but I just I can't.
Maybe a smooth six I would.
I am aiming for eight hoursbecause you know your girl is
getting up there in age now, soshe got to realize me, so she's
(16:49):
prioritizing her sleep.
But I still have to say youdefinitely want to again do that
.
Breath work, eat right,prioritize rest, prioritize
sleep so we can heal our bodies,because many of our bodies just
keep going on constantly.
We do need to bring our bodyback and repair it as well.
And then think about some bodywork when it comes to practices
(17:13):
like acupuncture, chiropracticcare and even a gentle
stretching alignment will helpto realign the body and reduce
stress on the nervous system.
For me, when I was living inAtlanta, I was seeing a
chiropractor every week.
Let me tell you that felt sogood.
But I was seeing that just to,of course, get my body aligned,
but also to help minimize orreduce the amount of migraines I
would have in an entire week ormonth and that worked really
(17:33):
well for me.
I haven't tried acupuncture yet, but it's on my to-do list for
2025.
So that's something because Iwant to get back into getting my
monthly massages, my facialsand these different things so I
can feel much better aboutmyself but just also pour into
myself in other ways as well.
So I do encourage going to thechiropractor.
They do work some wonders.
(17:53):
You know, when we talk aboutgentle stretching, I just signed
up for a stretch labconsultation the other day so I
can, because I feel like I needa good stretch.
You know what I mean like thatgood stretch I need.
I do need that.
And then we won't talk aboutgrounding ourselves.
So spending time in nature orpracticing grounding techniques,
you know it helps to regulateagain the nervous system by
reducing stress and boostingyour mood.
You'll be surprised how takinga walk outside just for five
(18:14):
minutes, how much that can boostyour energy.
It helps to regulate again thenervous system by reducing
stress and boosting your mood.
You'll be surprised how takinga walk outside just for five
minutes, how much that can boostyour energy and just get the
blood flowing and make you feelmuch better as well, and
sometimes it distracts youessentially from the stress that
you're thinking about.
So you definitely want to leaninto grounding yourself as well.
The last thing there is thetrauma healing.
(18:36):
Now let me just say this All ofus I don't care who you are we
are all dealing with some sortof trauma.
It could be childhood trauma.
Whatever it is, we are dealingwith trauma.
I know a lot of us are evendealing from trauma from just
the pandemic alone.
You know what I mean.
So you definitely want toaddress, like addressing, you
know, emotional or physicaltrauma through a therapy as well
, you know.
But again, I also understandthat because it can help to
(18:58):
release any stored up tension inthe nervous system.
But I also understand thateveryone doesn't have the
privilege to essentially see atherapist or even afford a
therapist, and the way, the waythis society is going right now,
it's going to get harder andharder.
But there's so many otherresources out there that you can
use, you can utilize to get thehelp that you need to address
these traumas that we aredealing with.
(19:19):
And I'll make sure I have thaton my website as well, where you
can go for it to see where youcan seek help.
But that's going to be very,very, very important as well.
So definitely want to practiceyour breath work.
Focus on your nutrition so thatyour breath work means deep
breathing.
Nutrition is foods rich inomega-3 fatty acids, magnesium,
vitamin b vitamins as well, andthen you want to have at least
(19:40):
eight hours of sleep.
You want to practice some bodywork, like acupuncture,
chiropractor or gentlestretching, and then, of course,
grounding, where you'respending time in nature, even if
it's just for five minutes in aday, and then we're going to be
working on healing from ourtrauma.
So we're going to be addressingour emotional and our physical
trauma through some sort oftherapy or someone that you can
(20:00):
trust as well, because it's very, it's not hard.
Even if you can't afford atherapist, my friend, let's try
to find a trusting adult,somebody who you feel safe with,
that you can talk to and reasonwith and see what that does for
you and your nervous system aswell.
So definitely consider that Allright.
So my attempt at breaking downwhat whole woman wellness means
to me because when you hearabout whole woman wellness,
(20:22):
let's put my name next to itright now, because that's my
focus.
That's what we're doing on theentire woman.
Okay, so what is whole womanwellness?
It's the.
For me, it's the idea that truehealth extends beyond just the
physical.
It's really about honoringevery part of who you are, my
friend, you know mind, body andspirit and how those elements
(20:43):
really and truly interact withinthe context of your community.
Whatever that may be for you,your community could be your
immediate family, it could beyour co-workers, whoever it is,
it's really how those the mind,body and spirit interact within
the context of what yourcommunity and who your community
is right.
So in 2025, I do see I seewellness for women shifting
(21:05):
towards topics we don't talkabout enough, and that's one of
my goals here on the podcast toreally just dive deep, like what
I did the last two years.
Like I said, we're expanding in2025.
We're going to be talking abouttopics that we don't talk about
enough, and that is fromperimenopause and the importance
of early education, because,believe it or not, I have people
who I know who are in the sameage bracket as me, who are now
(21:27):
going through perimenopause, andwe know we've heard that
menopause starts, at least atleast by 50.
You only maybe perimenopauselate 40s or 50s, but right now I
have individuals that are in myage category that are
experiencing perimenopause andhave no idea, or even the
education behind of it.
So there's nothing.
Gonna be talking about thatsome more, because it's a
(21:47):
conversation that's worth having.
We're gonna talk about theconnection between nutrition and
reproductive health.
Everything that happens to usstems from our gut, so we're
going to be talking about thatin 2025.
That's what I see the shift inwhen it comes to women's health
and well-being.
And then also another thingthat I think we will be talking
about, from what I see, is howcommunity and connection play
(22:12):
vital roles in our overallwell-being.
As someone who grew up in acommunity that had my parents,
my aunts, uncles, grandparentsand even the people in the
village, that is very importantand it does has.
It plays a vital role in ouroverall well-being.
So that's what I see.
That's why I see wellness forwomen shifting towards this in
2025.
(22:32):
It's going to be it's shiftinggears, but we're gonna do the
best that we can to ensure thatwe are having these
uncomfortable conversations aswell and removing and breaking
that stigma about certain topicsas it relates to women's health
.
So, before I go, I do want toleave some practical tools for
wellness, so let's break it downit's going to be nutrition for
(22:52):
reproductive health.
Now, depending on where you are, like which hemisphere you're
in my friend, you know you wantto focus on foods in that season
.
So, if you're in the northernhemisphere, then you want to
think about root vegetables,leafy greens that support
hormonal balance Because, again,we know, as a woman, our
hormones fluctuate all over theplace.
You definitely want to ensurethat you are eating foods in
(23:14):
season and eating the vegetablesand leafy greens that support,
you know, hormonal balance aswell.
Now, if you're in the southernhemisphere, fruits like berries
and omega-3 rich foods like fishor flaxseed also can work a lot
of wonders in your life as well.
So you definitely want to takeyour nutrition into account when
it comes to reproductive healthand, of course, you know your
(23:36):
girl got you, she got theresources.
She's going to bring the peopleon talk about that.
But that's just something tothink about as it relates to
practical tools for yourwellness.
Like I mentioned earlier,nervous system regulation
incorporates simple practices,my friend.
Like breathing, like boxbreathing gratitude.
(23:57):
Like breathing, like boxbreathing gratitude, journaling
because you know I lovejournaling or any sort of going
and exercise, again, spendingtime in nature, depending on
where you are in the world.
You know these tools really dohelp to reduce the stress and
overall health, especially whenit comes to your nervous system.
Then, of course, the other oneis to have low-impact fitness.
You know that could includeyoga, walking or a gentle
stretch can improve the bloodflow and it also helps to reduce
stress.
But I will say, my friend, youknow the magic is where it's
(24:19):
consistency.
Consistency is more importantthan intensity.
You'll be surprised what a walkin a mile or two can do for you
in a day.
Your cholesterol I can tell youthat much because that's me,
I'm in that position it can helpto lower your blood pressure as
well.
I mean, that's not me, but ifthat's you or somebody that you
may know, you know youdefinitely want to encourage
walking, because I'm telling you, I mean, if you live in an area
(24:40):
that's cold, I would not adviseagainst.
I would advise against thatbecause I don't do the cold.
But again, just think about lowimpact fitness that can keep
you active because, again,consistency is more important
than intensity.
And then the last one iscommunity connection.
So I will say wellness is not asolo journey, like I thought it
was, but it's not, my dearfriend, it is not.
(25:02):
So you definitely want to seekout local or online groups that
align with your health goals.
That could be a reproductivehealth advocacy group or it
could be a wellness circle.
You know, really and truly theconnection matters.
It's really very important thatwe really and truly have that
connection.
For me, I just joined a run clubhere in Columbia, south
Carolina.
Am I going to be able to run?
Absolutely not, because I'mgoing to be out of it by the
(25:24):
next minute.
But I told him I say I'll bewalking.
What for me, again, is just tohave that community to try
things, you know, in a differentway and stretch myself and push
past the regular norm for meand just break out.
So I'm looking forward to thefirst walk, or run as you call
it, with these group of people.
You know I'm looking forward tonetworking and connecting with
(25:45):
people.
You just never know, and Ithink one of my strengths is
talking about networking.
But that's going to be a wholedifferent episode.
But yes, my friend, so I wantto leave you here.
I know I mentioned earlier aboutgetting some sticky notes or
post-its to put the health teathat says prioritize your
nervous system regulation.
But before we go, if you'veever seen being Mary Jane on BET
(26:07):
when MJ had a bunch of post-itsthat she would write stuff, she
would put it on her mirrors,she would put it above her
bedhead, whatever the case maybe, because those were her way
of, you know, reaffirming her,affirming her when she was
having a tough time, and Iadapted that time when that show
first came on and let me tellyou that did wonders to me I
(26:28):
fell off the wagon, startedagain last year.
But what I was doing with that?
Essentially I would putaffirmations and I put it on my
computer.
That's at work.
I put it where I can see it andthen I started even doing my
to-do list on these posts aswell, because it made the work,
you know, into small incrementsand I can be much more
successful in that way.
So we are, I am adopting thepost-it note and it's going to
(26:49):
be the whole woman post-it noteand you will hear this at the
end of every episode.
So you got to make sure youtune in to the end.
We're going to get our post-itnotes and we're going to talk
about the things that we want toremember, what we're going to
put down so we can progress andhonestly be reminded of the
magic that we are as a woman.
So this week's post-it note toget your pen and your paper.
(27:11):
Let's remember now.
Get your pen, your pen to thepaper, whatever it is, get that
sticky note.
And this week let's rememberthat progress is progress, no
matter how small.
Wellness is not a destination,but it's a daily practice.
So I'm going to repeat ourpost-it note now Progress is
progress, no matter how small.
Wellness is not a destination,but a daily practice.
(27:34):
Okay, my friend, that's all Igot for you.
I want to sit here and talk allday, but you know, someone's
got to go to bed, someone's gotto get ready to go to work.
There's so many differentthings going on, but I am happy
to be back.
As I wrap up today's episode, Iwant to express again my deepest
gratitude to you for being herein the Tea Tasting Room with me
, for sharing up for yourselfand for being part of this
(27:54):
growing community that we'rehere building in the Tea Tasting
Room.
And, of course, my friend,please, please, please, don't
forget to check outTanyaKAmbrosecom to explore
resources, event services and,of course, tailored to women's
health.
There is a PDF a good.
I spent a lot of time doing theresearch and I put together an
e-guide and a checklist to you.
So make sure you subscribe tothe newsletter, make sure you
(28:16):
click the link in the show notesto get that that.
Well, woman, whole WomanWellness e-guide and checklist
as well.
You definitely again rememberour post-it note is progress is
progress, no matter what, nomatter how small.
Wellness is not a destinationbut a daily practice.
Next week we're going to bediving into some disparities in
reproductive health care and thetools you can use to advocate
(28:39):
for yourself and others.
You know we're going to see,but if there's any topic you
want to hear me talk about,please feel free to reach out.
Again, my friend.
Until then, take care, staywell and remember you are worthy
of a life that nourishes everypart of who you are.
I love you for listening.
Thank you for joining me foranother episode of Tea with
(29:03):
Tanya.
If you like this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
Podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living while doing all.
(00:20):
Hi, friend, welcome back to Teawith Tanya, transforming every
aspect.
And I'm your host, your girl,tanya.
You know, your maternal healtheducator and reproductive health
educator, your nonprofitfounder, doula and just your
guide to exploring whole womanwellness.
(00:41):
Whether you're tuning in for thefirst time, my friend, or
you've been here with me sincethe beginning.
I am very, very I am sograteful to have you here.
Like you have no idea how goodit feels to be back here in the
Tea Tasting Room.
It's been a minute, not toolong, just a minute, but your
girl is back and we're going tobe here having the time of our
lives in 2025 here in the TeaTasting Room.
(01:03):
So definitely, you know I'mhappy to be back, but now, by
the time you're hearing thisepisode, we're going to be at
least 30 days, 30 something daysin the new year.
But I don't care, because I amwho I am.
I'm going to take this time towish you a very happy new year
and I hope that this yearblesses you abundantly.
Anything that you pray for, youask for, we're going to be
(01:30):
manifesting, we're going to beleveling up, we're going to be
expanding when it comes to thethings that we want to do in our
life.
And you know fun fact the wordexpand expand is my word of the
year.
Last year, I had a color thatwas green.
I'm bringing that green colorinto 2025 because I feel like me
having the color green.
It was, like you know, a signof success.
And I had a really good 2020point as it relates to growth,
with my nonprofit essentially aswell, and even just some
(01:52):
personal growth as well.
So my word this year is goingto be expanding.
I'm lucky stealing this word ofthe year from Pastor Travis
Green, because I went to churchNew Year's Eve and he started
talking about expanding.
You know, 2025, we're going toexpand.
We're going to expand, we'regoing to expand and I'm like it
just stuck with me and I'm likeyou know what I can do, that I
can expand in so many differentways.
(02:13):
As a multifaceted person, Idefinitely can expand in ways
that I may not have thought waspossible but is possible.
And in 2025, we are showing up10 toes down here to do what we
set out to do in 2025.
All right, so definitely wantto wish you a happy new year and
blessings and abundance in 2025.
But this episode for me, myfriend, is extra special because
(02:37):
it's not just a new year for me.
It is a new year, don't get mewrong, but it is the start of a
new chapter for me and for T mewrong, but it is the start of a
new chapter for me and for Tea,with Tanya, for Squad 5 Kids,
the many things that I do.
It's definitely a start of anew chapter and I'm very, very
excited.
I'm looking forward to that.
But I'll be honest before weget into any updates or exciting
announcements because we dohave an exciting announcement
(02:57):
coming in the episode at somepoint in time I do want to
acknowledge something veryimportant.
Of course, you know, if you area regular listener here, you may
have noticed, my friend, that Itook a break back in November.
I didn't mean to leave youhanging, my friend.
I honestly did not.
I should have had more respector manners for you and telling
you I was going to take a break,but this break has happened
unexpectedly.
Honestly, I had to step backfor a while.
(03:20):
I mean, I had episodes recorded, to be honest with you, my
friend, but one school waskicking my butt.
School was listen, I was in mylast year of grad school, okay,
and this last semester justalmost took everything in me.
It was challenging in a goodway, because you don't love a
challenge, and then it waschallenging in a bad way, where
(03:40):
you have group mates who aren'tshowing up during the part, so
you have to take on the role oftwo other people for a project
that's meant to be for two orthree people.
It was just a lot and I waslike, okay, you know I'm an
overachiever, because we'vespoken about this on the podcast
.
I am an overachiever and I hadto double down.
And then, if I can be quitehonest with you, the election
season really just brought a lotof stress and uncertainty, and
(04:01):
especially for someone likemyself in a public health field
and knowing what it means or howmuch we are needed in today's
society, you know, just seeingwhat was happening, that was
just like, wow, here we go againand that was just a level of
uncertainty that I didn't likeand I found myself honestly
grappling with anxiety in ways Ihadn't before.
(04:21):
Because, if you don't know Idon't know how often I've talked
about it but I do have anxietyand I do take medication to
control my anxiety.
I mean, do I take itconsistently?
No, but don't be like me,that's not the point.
But I just realized that it wasa lot realizing that you know
what you're getting ready tograduate with your master's
degree in public health.
There's so many differentthings and things that you want
to do in this field.
(04:42):
But then you know, things arejust not shaping up because,
again, of the results of theelection, if I'm going to be
honest.
So, yeah, go ahead and take astep back, because I didn't feel
like my authentic selfuploading episodes that I didn't
necessarily, I didn't reallypour in my all into, if that
makes sense, and I'm very big onenergy and I do appreciate you
(05:04):
for sticking with me andlistening to my episodes.
So I want to make sure that I'malways showing up as my best
self with you and I couldn't dothat.
But, again, like I said, Icould have given you a notice.
You know what I'm saying.
I really could have my friends.
So please forgive your friend,please forgive me, okay, please,
please forgive me For those ofyou who don't know if you're new
(05:31):
here or you, just you've missedthat episode.
I am in the final semester of mymaster's program in public
health.
Okay, like I said, lastsemester was kicking me.
That was my last year and Ihave literally four more months
until I put on that gown, takemy cute pictures, hear my name,
walk across the stage, get mydegree.
It's been a long time coming.
I'm honestly, honestly, I'mbittersweet about this because I
am a lifelong learner.
I mean, I don't have to be inschool to learn and get me wrong
, okay, my friend, but I justlove the idea of learning.
(05:52):
For some reason.
I just love academics.
I just want to learn, I want todo projects, I want to write, I
want to do everything.
So I I going to do when Igraduate, because I feel like me
being in grad school became oneof my part of my personality.
Like you cannot tell meanything.
Oh, I'm in grad school.
Grad school, like it becamepart of my personality.
But I'm just so I'm excitedthat the time is here.
(06:13):
I can't believe it.
Like I just started last weekand here we are about to
graduate in a matter of months,you know, and I have to give a
very, very big shout out to myschool.
They won't they.
And I have to give a very, verybig shout out to my school.
They don't even know I'm doingthis.
(06:34):
I mean, those who listen, whoare my classmates and other
faculty will probably hear it.
But I have to give a special,special shout out, my friend,
honestly, to the support offaculty and classmates and
students, the encouragement, theso many different things that
I've been able to accomplish inmy time here at USC that I'm
telling you I don't want toleave Because I've just never,
(06:57):
I've just been blessed to have agood undergraduate experience
and then now even an even bettergrad school experience because,
again, my school, I don't know,they just create a lot of
opportunities that they set youup for success.
You know what I mean.
So, with balancing school work,my non-profit and just life in
general, you know it hasn't beeneasy but it has been worth it.
(07:19):
I can tell you that much.
It has been worth it.
So that break honestly comingback to you right now in the tea
tasting room that break gave mea chance to really and truly
regroup, prioritize my mentalhealth and refocus my energy so
I can gain clarity, so I can beback here with you sipping on
some tea here in the tea tastingroom.
You feel me my friend, so yeah.
(07:40):
So again, anxiety is somethingthat we deal with, because then
I mentioned that and it's justimportant that we talk about
these things openly, really andtruly, because we have to have
this open conversation.
But through dealing with myanxiety, you know, I was
practicing a lot of mindfulness.
I leaned on my support systemwhen I felt like I needed to and
just remind myself that it's OKto pause, because I'm always on
(08:00):
the go and of course thatcontributes to my anxiety.
So I have to keep remindingmyself that it's open.
It's okay to take a pause and Istart having these little
sticky notes, post-it notes withdifferent affirmations or just
little reminders here and there,because if you see an emerging
show, you know what I'm talkingabout.
If not, we'll talk about itlater.
But definitely I feel like arenewed sense of self and
(08:21):
purpose and again, it's okay topause and take care of yourself.
It's really okay for you totake care of yourself, my friend
, if you're in a similar place.
That's not that I see you and Ihope this episode feels like a
safe space for you to just resetand refocus.
So yeah, you got us back.
We are back here in the teatasting room.
Of course, send me some teasuggestions, let me know what
(08:48):
tea we got in the life going on,let me know.
Let me know.
I'm excited to hear all aboutit.
So I'm happy to be back.
Now that I'm back, I am veryexcited to share what's next.
So let me just give a littlereintroduction briefly.
Okay, I am Tanya.
I am the host of Tea with Tanyahere that you're listening to.
I'm also the founder of ScrubLife Kids, a non-profit
organization that's dedicated tosupporting teens and women
(09:08):
through education, advocacy andresources focused on
reproductive health as well.
So that's who I am.
Are we going here?
We want to get it going, okay,but today I am beyond excited to
announce something that's beena labor, a true, true labor of
love, passion and purpose, andthat is my new website,
(09:31):
tanyakambrosecom.
So that's wwwTanyaKAmbrosecom.
It is officially live, and letme tell you this has been a true
labor of love, and what I tellyou, my mantra in life is
nothing happens before it's time.
This has been a true labor oflove, and what I tell you.
My mantra in life is nothinghappens before it's time.
This has been a long time inthe making and I sit here and
think would I have been readytwo years ago if I had it then
(09:55):
or now, you know?
So I feel like I've got to aplace where I know who I am.
I'm still learning, but knowwho I am for the most part.
I'm embracing every aspect ofwho I am and I am really just
changing how I show up in thisworld, how I show up for my
community.
Honestly, and when I saynothing happened before, this
time, this is the perfect timingand I'm super excited.
(10:15):
So I'm going to need you, myfriend, to click in the show
notes, go to TanyaKAmboscom,check the site out, let me know
what you think, share somethoughts, all these different
things.
It's been a labor of love, andI have to give a special shout
out to my web designer, brandStrategist.
You know Narsha over atCreateHers, because we met a few
years ago and we went back andforth trying to get this website
together and as I evolved, wewere able to put that into the
(10:41):
website.
So it really is a true labor oflove.
Like, honestly, like this spacewas like this website.
This space was created with you, my friend, in mind.
With you, it is a hub forresources, events, you know, and
services centered on, you know,total body wellness and
reproductive health.
So you know, here's a glimpseof what you'll find when you go
(11:03):
to the site, because I want youto go and I want you to let me
know what you think.
Okay, so you're going to findwomen's wellness blog posts and
downloadable resources.
I am back in my blogging era.
That's how I started.
Blogging opened the gate for meto have speaking engagement and
for that speaking engagement tospark this podcast.
So definitely I'm going back towhere it all started as well.
So you'll see Women's Wellnessblog posts.
(11:24):
Of course, they're going to bepodcast highlights focusing on
minority women in health and youknow other health professionals
.
That's helping to shape ourcommunity as well.
And then you know you'll seesome other services, like my
doula services, reproductivehealth consultations and other
services to empower women totake control of their bodies and
their futures.
(11:45):
It begins with us.
We have to really and trulytake that control.
So definitely trying tocultivate that safe space with
you in mind.
So for me, it's more than justa website, it is a movement and
it's really a place just tocelebrate womanhood in all its
complexity and beauty, becauseit's.
You know, we're very complexpeople, but we are so beautiful
inside out the things that wecan do we are honestly just
(12:09):
magic.
What this journey to get herehas been an incredible one.
It has been filled with a lotof learning and growing and
pushing myself out of my comfortzone.
So I'm just so grateful,honestly, to be back here, and
I'm grateful for you, for eachof you, for being a part of this
journey from the beginning,from Instagram Live to now to
even if you're a new listener.
We go together real bad now,you know.
(12:30):
So, together, we are justcreating something powerful, and
I want us to really and trulybelieve that.
When you hear my words, that weare creating something powerful
and one of my favoritescriptures right now is Proverbs
31, verse 25.
And it reminds us that she'sclothed with strength and
dignity.
She can laugh at the days tocome.
So definitely one of us.
(12:51):
Let us grow, let us heal, letus empower each other in 2025.
You feel me, my friend.
You get what I'm saying, allright?
So now that I'm done catchingyou up a little bit with my life
.
Let's dive into today's episode,and that's going to be about
whole woman wellness in 2025.
And in this episode, we'regoing to be talking about what
it means to truly prioritizeyour health, not just physically
(13:13):
, but holistically.
And I think sometimes for me,as a health educator working in
public health, it's more thanjust you know, oh, go to the
doctor, get your usual annualcheckup.
We want to look from the total,the whole woman body.
We want to look at it from aholistic standpoint.
So that's what we're going tobe doing in 2025.
So now let's start with a littlehealth tea.
(13:34):
You know, before we had tea ofthe week or tea of the day.
Right now, I'm trying tointroduce this segment and, if
you like it, it's called ahealth tea segment, whereas
we're going to talk aboutexciting things that's happening
in the news from a healthstandpoint.
It could be my tea, because Igot a lot of tea to spill for me
personally, but it's other tea,you know, just encouraging and
learning and going together.
Because in 2025, you know, wholewoman wellness is about
(13:57):
embracing a more comprehensiveapproach to our health.
Like I mentioned, it's aboutrecognizing that wellness just
doesn't mean eating right orexercising.
It's really about caring forour mind, your spirit and your
connection to your community,and I'm very big on that
community.
Community is very, veryimportant in today's society.
It's always been and we'll sumall straight away for a bit.
But community is very, veryimportant in today's, in our
(14:21):
lives.
It's important to have.
So today's health tea is goingto be prioritize nervous system
regulation.
So when you think about that,what's the health tea of the day
of the week is going to be?
To prioritize nervous systemregulation, because we must
remember, friend, that yournervous system is the foundation
(14:42):
of your health.
It impacts how you managestress Me it connects you with
others and even how yourhormones function.
We already know, as a woman,right now, we have probably one
good week out of a month wherewe feel like we are in normal
set because our hormonesfluctuate.
Things happen.
There's so many differentthings you know.
So when you think aboutprioritizing your nervous system
(15:03):
regulation, you want to thinkabout something as simple as
daily breath work or groundingexercises that can make a huge
difference in your day, in yourday, honestly speaking.
Because for me, I think whenwe're talking about grounding
and these breath work, you knowI think about breath work.
It's like deep breathingactivities or exercises.
So, you know, like these deepbreathing, it helps to activate
(15:26):
the parasympathetic system andthat helps to calm your body
down.
So, for me, sometimes, when myanxiety is acting up, I have to
just, you know, take some deepbreaths to bring me back to
center, to activate thatparasympathetic system, because
it helps the body to calm downand to heal.
So you definitely want to workon regulating your nervous
system.
(15:46):
Part of that, too, is alsonutrition.
When you think about the typesof food that we eat, foods that
are rich in omega-3 fatty acids,the magnesium and the B
vitamins, you know they have tosupport nervous system repair
and function as well.
So you want to be up with yournutrients, your nutrition, your
vitamins, your minerals.
These are things that you'regoing to want to put into
consideration.
(16:07):
Then sleep that's a big one forme.
What even is sleep?
Because if you know what timeI'm recording this episode, you
will be like Tanya girl, youknow.
But the central nervous system,it repairs itself during sleep,
especially that deep sleep.
So it's very important for us toprioritize rest, because it is
really and truly essential forour healing.
And they're probably thinking.
(16:28):
Tanya, you know I have to be anadult, I have responsibilities,
I have X, y, z to do, and thatis true.
You know they recommend ushaving eight hours of sleep.
But I'll be honest, my realityis I can't get eight hours of
sleep, but I just I can't.
Maybe a smooth six I would.
I am aiming for eight hoursbecause you know your girl is
getting up there in age now, soshe got to realize me, so she's
(16:49):
prioritizing her sleep.
But I still have to say youdefinitely want to again do that
.
Breath work, eat right,prioritize rest, prioritize
sleep so we can heal our bodies,because many of our bodies just
keep going on constantly.
We do need to bring our bodyback and repair it as well.
And then think about some bodywork when it comes to practices
(17:13):
like acupuncture, chiropracticcare and even a gentle
stretching alignment will helpto realign the body and reduce
stress on the nervous system.
For me, when I was living inAtlanta, I was seeing a
chiropractor every week.
Let me tell you that felt sogood.
But I was seeing that just to,of course, get my body aligned,
but also to help minimize orreduce the amount of migraines I
would have in an entire week ormonth and that worked really
(17:33):
well for me.
I haven't tried acupuncture yet, but it's on my to-do list for
2025.
So that's something because Iwant to get back into getting my
monthly massages, my facialsand these different things so I
can feel much better aboutmyself but just also pour into
myself in other ways as well.
So I do encourage going to thechiropractor.
They do work some wonders.
(17:53):
You know, when we talk aboutgentle stretching, I just signed
up for a stretch labconsultation the other day so I
can, because I feel like I needa good stretch.
You know what I mean like thatgood stretch I need.
I do need that.
And then we won't talk aboutgrounding ourselves.
So spending time in nature orpracticing grounding techniques,
you know it helps to regulateagain the nervous system by
reducing stress and boostingyour mood.
You'll be surprised how takinga walk outside just for five
(18:14):
minutes, how much that can boostyour energy.
It helps to regulate again thenervous system by reducing
stress and boosting your mood.
You'll be surprised how takinga walk outside just for five
minutes, how much that can boostyour energy and just get the
blood flowing and make you feelmuch better as well, and
sometimes it distracts youessentially from the stress that
you're thinking about.
So you definitely want to leaninto grounding yourself as well.
The last thing there is thetrauma healing.
(18:36):
Now let me just say this All ofus I don't care who you are we
are all dealing with some sortof trauma.
It could be childhood trauma.
Whatever it is, we are dealingwith trauma.
I know a lot of us are evendealing from trauma from just
the pandemic alone.
You know what I mean.
So you definitely want toaddress, like addressing, you
know, emotional or physicaltrauma through a therapy as well
, you know.
But again, I also understandthat because it can help to
(18:58):
release any stored up tension inthe nervous system.
But I also understand thateveryone doesn't have the
privilege to essentially see atherapist or even afford a
therapist, and the way, the waythis society is going right now,
it's going to get harder andharder.
But there's so many otherresources out there that you can
use, you can utilize to get thehelp that you need to address
these traumas that we aredealing with.
(19:19):
And I'll make sure I have thaton my website as well, where you
can go for it to see where youcan seek help.
But that's going to be very,very, very important as well.
So definitely want to practiceyour breath work.
Focus on your nutrition so thatyour breath work means deep
breathing.
Nutrition is foods rich inomega-3 fatty acids, magnesium,
vitamin b vitamins as well, andthen you want to have at least
(19:40):
eight hours of sleep.
You want to practice some bodywork, like acupuncture,
chiropractor or gentlestretching, and then, of course,
grounding, where you'respending time in nature, even if
it's just for five minutes in aday, and then we're going to be
working on healing from ourtrauma.
So we're going to be addressingour emotional and our physical
trauma through some sort oftherapy or someone that you can
(20:00):
trust as well, because it's very, it's not hard.
Even if you can't afford atherapist, my friend, let's try
to find a trusting adult,somebody who you feel safe with,
that you can talk to and reasonwith and see what that does for
you and your nervous system aswell.
So definitely consider that Allright.
So my attempt at breaking downwhat whole woman wellness means
to me because when you hearabout whole woman wellness,
(20:22):
let's put my name next to itright now, because that's my
focus.
That's what we're doing on theentire woman.
Okay, so what is whole womanwellness?
It's the.
For me, it's the idea that truehealth extends beyond just the
physical.
It's really about honoringevery part of who you are, my
friend, you know mind, body andspirit and how those elements
(20:43):
really and truly interact withinthe context of your community.
Whatever that may be for you,your community could be your
immediate family, it could beyour co-workers, whoever it is,
it's really how those the mind,body and spirit interact within
the context of what yourcommunity and who your community
is right.
So in 2025, I do see I seewellness for women shifting
(21:05):
towards topics we don't talkabout enough, and that's one of
my goals here on the podcast toreally just dive deep, like what
I did the last two years.
Like I said, we're expanding in2025.
We're going to be talking abouttopics that we don't talk about
enough, and that is fromperimenopause and the importance
of early education, because,believe it or not, I have people
who I know who are in the sameage bracket as me, who are now
(21:27):
going through perimenopause, andwe know we've heard that
menopause starts, at least atleast by 50.
You only maybe perimenopauselate 40s or 50s, but right now I
have individuals that are in myage category that are
experiencing perimenopause andhave no idea, or even the
education behind of it.
So there's nothing.
Gonna be talking about thatsome more, because it's a
(21:47):
conversation that's worth having.
We're gonna talk about theconnection between nutrition and
reproductive health.
Everything that happens to usstems from our gut, so we're
going to be talking about thatin 2025.
That's what I see the shift inwhen it comes to women's health
and well-being.
And then also another thingthat I think we will be talking
about, from what I see, is howcommunity and connection play
(22:12):
vital roles in our overallwell-being.
As someone who grew up in acommunity that had my parents,
my aunts, uncles, grandparentsand even the people in the
village, that is very importantand it does has.
It plays a vital role in ouroverall well-being.
So that's what I see.
That's why I see wellness forwomen shifting towards this in
2025.
(22:32):
It's going to be it's shiftinggears, but we're gonna do the
best that we can to ensure thatwe are having these
uncomfortable conversations aswell and removing and breaking
that stigma about certain topicsas it relates to women's health
.
So, before I go, I do want toleave some practical tools for
wellness, so let's break it downit's going to be nutrition for
(22:52):
reproductive health.
Now, depending on where you are, like which hemisphere you're
in my friend, you know you wantto focus on foods in that season
.
So, if you're in the northernhemisphere, then you want to
think about root vegetables,leafy greens that support
hormonal balance Because, again,we know, as a woman, our
hormones fluctuate all over theplace.
You definitely want to ensurethat you are eating foods in
(23:14):
season and eating the vegetablesand leafy greens that support,
you know, hormonal balance aswell.
Now, if you're in the southernhemisphere, fruits like berries
and omega-3 rich foods like fishor flaxseed also can work a lot
of wonders in your life as well.
So you definitely want to takeyour nutrition into account when
it comes to reproductive healthand, of course, you know your
(23:36):
girl got you, she got theresources.
She's going to bring the peopleon talk about that.
But that's just something tothink about as it relates to
practical tools for yourwellness.
Like I mentioned earlier,nervous system regulation
incorporates simple practices,my friend.
Like breathing, like boxbreathing gratitude.
(23:57):
Like breathing, like boxbreathing gratitude, journaling
because you know I lovejournaling or any sort of going
and exercise, again, spendingtime in nature, depending on
where you are in the world.
You know these tools really dohelp to reduce the stress and
overall health, especially whenit comes to your nervous system.
Then, of course, the other oneis to have low-impact fitness.
You know that could includeyoga, walking or a gentle
stretch can improve the bloodflow and it also helps to reduce
stress.
But I will say, my friend, youknow the magic is where it's
(24:19):
consistency.
Consistency is more importantthan intensity.
You'll be surprised what a walkin a mile or two can do for you
in a day.
Your cholesterol I can tell youthat much because that's me,
I'm in that position it can helpto lower your blood pressure as
well.
I mean, that's not me, but ifthat's you or somebody that you
may know, you know youdefinitely want to encourage
walking, because I'm telling you, I mean, if you live in an area
(24:40):
that's cold, I would not adviseagainst.
I would advise against thatbecause I don't do the cold.
But again, just think about lowimpact fitness that can keep
you active because, again,consistency is more important
than intensity.
And then the last one iscommunity connection.
So I will say wellness is not asolo journey, like I thought it
was, but it's not, my dearfriend, it is not.
(25:02):
So you definitely want to seekout local or online groups that
align with your health goals.
That could be a reproductivehealth advocacy group or it
could be a wellness circle.
You know, really and truly theconnection matters.
It's really very important thatwe really and truly have that
connection.
For me, I just joined a run clubhere in Columbia, south
Carolina.
Am I going to be able to run?
Absolutely not, because I'mgoing to be out of it by the
(25:24):
next minute.
But I told him I say I'll bewalking.
What for me, again, is just tohave that community to try
things, you know, in a differentway and stretch myself and push
past the regular norm for meand just break out.
So I'm looking forward to thefirst walk, or run as you call
it, with these group of people.
You know I'm looking forward tonetworking and connecting with
(25:45):
people.
You just never know, and Ithink one of my strengths is
talking about networking.
But that's going to be a wholedifferent episode.
But yes, my friend, so I wantto leave you here.
I know I mentioned earlier aboutgetting some sticky notes or
post-its to put the health teathat says prioritize your
nervous system regulation.
But before we go, if you'veever seen being Mary Jane on BET
(26:07):
when MJ had a bunch of post-itsthat she would write stuff, she
would put it on her mirrors,she would put it above her
bedhead, whatever the case maybe, because those were her way
of, you know, reaffirming her,affirming her when she was
having a tough time, and Iadapted that time when that show
first came on and let me tellyou that did wonders to me I
(26:28):
fell off the wagon, startedagain last year.
But what I was doing with that?
Essentially I would putaffirmations and I put it on my
computer.
That's at work.
I put it where I can see it andthen I started even doing my
to-do list on these posts aswell, because it made the work,
you know, into small incrementsand I can be much more
successful in that way.
So we are, I am adopting thepost-it note and it's going to
(26:49):
be the whole woman post-it noteand you will hear this at the
end of every episode.
So you got to make sure youtune in to the end.
We're going to get our post-itnotes and we're going to talk
about the things that we want toremember, what we're going to
put down so we can progress andhonestly be reminded of the
magic that we are as a woman.
So this week's post-it note toget your pen and your paper.
(27:11):
Let's remember now.
Get your pen, your pen to thepaper, whatever it is, get that
sticky note.
And this week let's rememberthat progress is progress, no
matter how small.
Wellness is not a destination,but it's a daily practice.
So I'm going to repeat ourpost-it note now Progress is
progress, no matter how small.
Wellness is not a destination,but a daily practice.
(27:34):
Okay, my friend, that's all Igot for you.
I want to sit here and talk allday, but you know, someone's
got to go to bed, someone's gotto get ready to go to work.
There's so many differentthings going on, but I am happy
to be back.
As I wrap up today's episode, Iwant to express again my deepest
gratitude to you for being herein the Tea Tasting Room with me
, for sharing up for yourselfand for being part of this
(27:54):
growing community that we'rehere building in the Tea Tasting
Room.
And, of course, my friend,please, please, please, don't
forget to check outTanyaKAmbrosecom to explore
resources, event services and,of course, tailored to women's
health.
There is a PDF a good.
I spent a lot of time doing theresearch and I put together an
e-guide and a checklist to you.
So make sure you subscribe tothe newsletter, make sure you
(28:16):
click the link in the show notesto get that that.
Well, woman, whole WomanWellness e-guide and checklist
as well.
You definitely again rememberour post-it note is progress is
progress, no matter what, nomatter how small.
Wellness is not a destinationbut a daily practice.
Next week we're going to bediving into some disparities in
reproductive health care and thetools you can use to advocate
(28:39):
for yourself and others.
You know we're going to see,but if there's any topic you
want to hear me talk about,please feel free to reach out.
Again, my friend.
Until then, take care, staywell and remember you are worthy
of a life that nourishes everypart of who you are.
I love you for listening.
Thank you for joining me foranother episode of Tea with
(29:03):
Tanya.
If you like this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
Podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
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