The Mama Coach-Jamie Sustakoski RN, FNP BC

05/13/2026

Women deserve more than 15 minutes.

I know that deeply because I see what happens when women are finally given the time and space to tell their whole story.
They share the exhaustion, the brain fog, the anxiety, the sleep changes, the weight changes, the painful periods, the low libido, the perimenopause symptoms, and the quiet fear that maybe they are just supposed to feel this way.

But they are not.

Through my women’s health practice with The Mama Coach, I have been able to care for women differently.
I have time to listen.
Time to assess the whole picture.
Time to educate.
Time to support women with evidence-informed care, including HRT and metabolic health support when clinically appropriate.
And now, I get to mentor other Nurse Practitioners who want to build this kind of practice too.

The Mama Coach women’s health division gives NPs the training, tools, programming, mentorship, and ongoing support to build a holistic, evidence-informed women’s health practice.

As part of this, we will provide comprehensive training and mentorship around women’s health care, including hormone therapy, metabolic support, assessment, patient education, and how to care for women in a way that is both thorough and deeply personal.
We will also support you in becoming a Menopause Society Certified Practitioner, while you receive direct mentorship from me as an NP with a thriving women’s health practice inside The Mama Coach.
If this sounds like it could be for you, or you know a Nurse Practitioner who wants to provide deeper care while also building a practice that gives her time to care for herself, tag her below.

Join us for a free webinar:
Wednesday, May 20 at 7 pm EST.
Details here:

The Mama Coach provides empathetic non-judgmental information and evidence informed solutions from Registered Nurses and Nurse Practitioners to help make parenthood easier.

04/04/2026

01/03/2026

You can’t out-hustle a tank that’s running on empty.

So before you set new goals or stack new habits this year, take a moment.

Ask yourself: Why does your body feel this way?

Testing isn’t about finding something wrong.

It’s about finding your starting point, so every change you make is rooted in truth, not trial and error.

Begin your year with clarity. Contact us today to book your lab evaluation and start your personalized hormone optimization program.
You deserve to feel great.

12/31/2025

Being told your labs are “normal” doesn’t mean they are optimal for you. At The Mama Coach, we interpret labs through the lens of symptoms, life stage, and whole body health—because that’s where answers live.
Ready to stop being dismissed and start being understood? Book at 🔗 in bio. Comment FINE to get my free lab guide cheat sheet.

12/22/2025

Holiday meals are meant to be enjoyed, not feared.

A few small shifts may protect your digestion without feeling restrictive:

Stay hydrated between rich foods and drinks.

Keep fiber and protein on your plate.

Listen to fullness cues before reaching for round two.

Your gut deserves support during the most indulgent time of year. And if you’re already noticing discomfort? That’s a signal worth paying attention to.

I will help you navigate holidays without the crash. Want a tailored plan? DM me or click link in bio to book a FREE discovery call!

10/06/2025

I’m so excited to officially welcome you to my new space inside Aspire Massage & Co in Chesapeake!

This space has been built with intention — a calm, supportive environment where women can feel understood, cared for, and empowered in their health journey. 🌿

Stop by tonight for our Open House — enjoy light bites, sips, giveaways, and a chance to see what The Mama Coach is all about.

📍 Aspire Massage & Co. 1401 Kristina Way #203 Chesapeake, VA
🕓 10/6/25 from 5-7 pm
🎁 Enjoy 15% off your first package with code FRIENDS15 — just for attending!

Whether you’ve been following along or you’re just curious to learn more, I’d love to meet you in person and celebrate this new chapter together. ✨

09/21/2025

✨ We’re celebrating! ✨
I’m so excited to announce the Grand Opening of my new office inside Aspire Massage & Co. in Chesapeake 🎉

Join me for an evening of connection, learning, and women’s wellness:
🌸 Meet & Greet with me, your new women’s health NP
🌸 Hormone & Wellness Q&A
🌸 Free mini-consults, giveaways, and more!

📅 Monday, October 6th, 2025 | 5–7 PM
📍 Aspire Massage & Co. | 1401 Kristina Way #203, Chesapeake, VA

Whether you’re navigating perimenopause, menopause, or just want to learn more about supporting your hormones, metabolism, and gut health — this event is for YOU 💛

👉 RSVP or learn more here: jamie-sustakoski.themamacoach.com/classes/

Tag a friend who should come with you 🌿✨

08/30/2025

Living in a "Blue Zone" refers to adopting lifestyle habits similar to those found in regions of the world where people live significantly longer and healthier lives.

Here’s how you can optimize your current life to emulate living in a Blue Zone:

🌿Emphasize Plant-Based Foods: Increase your intake of vegetables, fruits, nuts, and whole grains. The diet in Blue Zones is heavily plant-based, supplemented occasionally with meat mostly as a side dish. Consider incorporating legumes as they are a staple in Blue Zone diets.
🚶🏻Regular, Natural Exercise: Blue Zone residents don't typically go to gyms; instead, they incorporate physical activity naturally through gardening, walking, and performing their daily tasks. Aim to integrate more natural movement into your day, like biking, taking stairs, or starting a garden.
👯Foster Strong Social Connections: Social engagement is a key factor in the longevity seen in Blue Zones. Strengthen your relationships with family and friends. Regular social activities can improve mental health and reduce stress and depression.
🧘🏾Reduce Stress: Chronic stress can lead to chronic inflammation, associated with every major age-related disease. The world’s longest-lived people have routines to shed stress. You might adopt daily practices like meditation, yoga, napping, or simply spending time in nature.
🧠Purposeful Living: People in Blue Zones wake up with purpose. Known as “Ikigai” in Okinawa and “Plan de Vida” in Nicoya, having a sense of purpose can add up to seven years of extra life expectancy. Reflect on what brings you joy and meaning, and seek to align your daily activities with this purpose.
✨Moderate Calorie Intake: The practice of “Hara Hachi Bu” (eating until you are 80% full) is common in Okinawa. Try to eat slower to allow your stomach to tell your brain it’s full, reducing the risk of overeating.
🍷Limit Alcohol and Avoid Smoking: No amount of alcohol as been found to be good for you. If you do consume alcohol, do so in moderation and in a social setting.
😴Prioritize Sleep: Ensure you get enough restful sleep. In Blue Zones, people often sleep for eight hours a night, aligning their sleep patterns closely with the natural daylight cycle.

By integrating these habits into your daily routine, you can create an environment and lifestyle that promotes longevity and well-being, much like living in a Blue Zone.

“I’d love to hear — what’s your favorite daily ritual that keeps you grounded?”

08/28/2025

Hormone fluctuations aren't just about physical health—they significantly impact brain health too.

Studies show that changes in estrogen levels can affect cognitive function and may even influence long-term brain health.

With Alzheimer's disease being up to 2-3 times more common in women than in men, understanding and managing your hormone levels could be key to prevention and maintaining mental acuity as you age.

You can prioritize your brain health by staying informed and proactive about your hormone health.

Drop your questions below in the comments or click the link in bio to schedule an appointment!

08/27/2025

Ever been so tired you can barely get off the couch, and someone cheerily suggests, "Why don’t you just exercise more?" 🤔

Ah, if only our energy levels were as high as their optimism🤪

Here’s a newsflash: telling women who are already running on empty to power through more workouts isn't just unhelpful—it's practically a comedy skit.

It’s like telling someone without shoes to run faster—probably not going to end well. Instead of stacking unrealistic expectations on your tired shoulders, let's cut through the noise.

Low energy isn’t a sign that you need a new gym membership—it might be a signal from your body that something deeper needs attention.

Hormonal imbalances, nutrient deficiencies, or underlying health issues could be the real culprits sapping your energy.

So, before you let someone enroll you in the "just push harder" club, consider this: a conversation with a healthcare provider who actually listens and wants to get to the root of your health issues might just be what you need.

Find someone invested in your overall well-being, not just your workout schedule.

That's where we come in. Make an appointment today if you're ready to find a true partner in your well being. We'll help you every step of the way.
Link to book in bio.

08/26/2025

Feeling like you're running on empty or that migraine just won't quit? It could be due to something many of us overlook: hormone imbalance.

Yep, those hormones again! As they fluctuate, they can impact more than just our mood—they're often behind that unshakeable fatigue, skin changes, and even persistent headaches.

It turns out, these hormonal imbalances aren’t just a normal part of aging that we have to accept; they're actually manageable. Whether these changes are due to menopause, stress, or other health challenges, it's essential not to dismiss your symptoms. Your body is trying to tell you something important.

A simple check of your hormone levels might explain a lot. If you're dealing with new symptoms, it could very well be your hormones signaling for some attention.

Taking a deeper dive into your labs is the first step toward finding the root cause of your symptoms.

If you want to understand more how your hormones are impacting your health, make an appointment so we can do some detective work. You deserve it.