Dr. Pam Wilson

01/05/2026

This first week of January always invites reflection. Dan and I take time to look back at the past year — the wins, the challenges, and the moments that stretched us. Then we reframe the hard parts into lessons so they can guide us instead of weigh us down.
Reflection isn’t self-criticism. It’s clarity.
Reframing is what turns clarity into direction.
This week’s insight is about using both to reset your mindset for the year ahead — with purpose, not pressure.

Read this week’s insight →https://drpamwilson.substack.com/p/b0ab5b12-3a58-418a-bc6a-601e1f1f4489

01/02/2026

Your metabolism doesn’t take a holiday. It responds to every cue: what you eat, how you sleep, how much water you drink, and how stressed your system feels.
You don’t need a reset or a detox — your body already knows what to do. It just needs consistency. One balanced meal. A glass of water. A short walk. These small resets tell your metabolism it can settle again.

What’s one rhythm you’re keeping this week?

Read this week’s insight here → https://drpamwilson.substack.com/.../ebe90b76-31ad-4f8d...

01/01/2026

12/29/2025

This in-between week can feel like a free-for-all with leftovers, gatherings, and routines that drift. Dan and I do our best to stay steady with real food, hydration, and simple movement, because even during celebration, the body still responds to every choice we make.
Your metabolism adjusts to the signals you give it — through food, sleep, movement, and stress. When rhythm fades, energy does too. When you return to protein, natural fats, hydration, and rest, your system steadies again.
This week’s newsletter breaks down how to support your metabolism without rules or restriction — just awareness and rhythm.

Read this week’s insight here → https://drpamwilson.substack.com/p/ebe90b76-31ad-4f8d-90f4-a10061f50b8f

12/26/2025

Notice your posture right now.
Are you leaning forward?
Are your shoulders tense?
Is your breath shallow?

Read Posture and Breath: A Simple Way to Calm Your Nervous System → https://drpamwilson.substack.com/.../fc046f07-461d-4d46...

12/22/2025

As we head into Christmas week, many of us are pulled between finishing what needs to be done and slowing down to be present. I’ve been feeling it myself as I spend more time at the computer.
What surprised me was how quickly my posture reflected that stress — leaning forward, shoulders rounding, breath narrowing. That position sends the wrong message to the nervous system. It signals urgency, not calm.
This week’s newsletter breaks down how posture and breath work together to create steadiness, and how a simple reset can shift your whole system in seconds.

Read Posture and Breath: A Simple Way to Calm Your Nervous System → https://drpamwilson.substack.com/p/fc046f07-461d-4d46-9ce3-196e8cc68a07

12/19/2025

Before every meal this week, take 10–15 seconds to pause.
Set down what’s in your hands.
Feel your feet on the floor.
Take two slow inhales and one long exhale.
That tiny shift activates “rest and digest,” sending blood flow back to your digestive system so your body can actually use the nutrients you’re giving it. You’re not changing the food — you’re changing the physiology.
Read The Hidden Stress in Holiday Eating → https://drpamwilson.substack.com/.../7aed2cee-14b3-454a...

12/16/2025

The holidays speed everything up — plans, schedules, expectations, even meals. But here’s the hidden truth: when you eat while stressed or distracted, your nervous system switches into fight-or-flight. Digestion slows, nutrient absorption drops, and even healthy food doesn’t feel great.
In this week’s newsletter, I’m sharing why the state you’re in before you eat matters just as much as what’s on your plate — and how a simple pause can reset your metabolism in real time.

Read The Hidden Stress in Holiday Eating → https://drpamwilson.substack.com/p/7aed2cee-14b3-454a-a216-55d02d10e5f9

12/12/2025

The holidays pile on more than any of us can handle at once. But a calm mind isn’t luck — it’s physiology. When you pause and take three slow breaths, you’re telling your nervous system, “You’re safe. You can soften now.”
Your shoulders drop.
Your heart rate steadies.
Your thinking clears.

Read this week’s insight →https://drpamwilson.substack.com/.../7cbcf59b-8370-4e31...

12/08/2025

This season pulls at us from every direction — events, expectations, errands, and endless notifications. Calm can feel out of reach, but you don’t have to wait for it. You can create it.
In this week’s Calm Within the Chaos newsletter, I’m sharing the simplest tool we all overlook: your breath. A few slow inhales and steady exhales signal your brain that you’re safe — shifting you out of high alert and back into balance.
It’s one of the most powerful ways to reset your nervous system in real time.

Read this week’s insight →https://drpamwilson.substack.com/p/7cbcf59b-8370-4e31-a514-2873ce64445f

12/04/2025

Every 30–45 minutes, give your body a minute of motion: roll your ankles, shift your hips, draw a few slow shoulder circles. Small moves keep circulation steady and prevent that “frozen” feeling when you finally stand up.
What’s your go-to travel stretch or movement? Share it below — someone else might thank you halfway through their trip.

Read “Travel-Proof Your Body” here → https://drpamwilson.substack.com/.../0c900299-baf4-464e...