Dr. Pam Wilson

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...

12/03/2025

Holiday travel does that — long hours sitting still make joints stiff and circulation sluggish. But a few simple movements can change everything.
This week’s Dr. Pam’s Weekly Insight shares easy ways to keep your body mobile and pain-free on long flights or drives. You don’t need a workout — just a reminder that your body thrives on motion, even in small doses.

Read “Travel-Proof Your Body” here → https://drpamwilson.substack.com/p/0c900299-baf4-464e-bc4f-ab389a546eaf

11/29/2025

When we eat foods tied to love and tradition, the brain releases serotonin and dopamine — the same chemicals that signal calm and joy. The problem? Most holiday favorites are loaded with sugar and starch, so the lift doesn’t last.
Pairing your favorite sides or desserts with protein and healthy fats keeps your blood sugar steady — and your mood right there with it. You don’t need to skip the pie; just give your body what it needs to handle it with grace.

Read “The Chemistry of Comfort Food” here →https://drpamwilson.substack.com/.../26dda0c2-3cdb-4a02...

11/27/2025

11/26/2025

For me, it’s my mother’s homemade cranberry sauce — the smell, the sound of the berries popping, and that perfect mix of tart and sweet. Every Thanksgiving, I make it from her handwritten recipe, and it fills the house with memory.

In this week’s Dr. Pam’s Weekly Insight, I share how comfort food connects more than taste — it taps into the brain’s chemistry of calm, joy, and connection. The key is balance: you can enjoy every bite and still feel steady when the meal’s over.

Read “The Chemistry of Comfort Food” here →https://drpamwilson.substack.com/p/26dda0c2-3cdb-4a02-ad26-d4f7f0ba61cf

11/20/2025

Each time you name what you’re thankful for — even one small thing — you’re showing your brain what to notice tomorrow. Gratitude isn’t fluff; it’s neuro-training.

This week, try pausing at the end of each day and writing down three specific moments that made you smile or breathe easier. Over time, your Gatekeeper learns to filter for calm, connection, and progress.

Read “Gratitude Reset: How to Train Your Brain for Calm and Clarity” and subscribe to my newsletter to get all of Dr. Pam's Weekly Insights by clicking here or copying and pasting the link→ drpamwilson.substack.com

11/18/2025

That’s not just mindset — it’s the way your brain’s filter works. The Reticular Activating System (RAS) listens to what you focus on most and delivers more of it.

In this week’s Gratitude Reset, I share how consciously focusing on gratitude teaches your brain to look for steadiness instead of stress. It’s how calm becomes something you create — not just something you hope to find.

Read “Gratitude Reset: How to Train Your Brain for Calm and Clarity” and subscribe to my newsletter to get all of Dr. Pam's Weekly Insights by clicking here or copying and pasting the link→ drpamwilson.substack.com