May 13, 2026

EP19: Stress & Its Response to the Body - Chronic Conversations with Katherine Rose

EP19: Stress & Its Response to the Body - Chronic Conversations with Katherine Rose
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Apple Podcasts podcast player iconSpotify podcast player icon

In this episode of Chronic Conversations, we dive deep into the physiology of stress and the transformative power of the breath. Our guest, Eileen McDonald, a former critical care nurse turned holistic coach, shares her powerful story of being diagnosed with Celiac disease over 30 years ago after a long period of being dismissed by the medical community.

We explore how stress isn't just "in your head" but is a biological state that dictates how our bodies function. From understanding the "fight, flight, freeze, or fawn" responses to learning the literal chemistry of breathing and the "body budget," this episode provides a roadmap for anyone looking to "dance with the mess of stress" and reclaim their health through curiosity and self-exploration.

Host Bio

Hosted by Katherine Rose, Certified Integrative Health Practitioner, Personal Trainer, founder of Reclaimable, future published author, and someone who knows firsthand what it's like to be exhausted, dismissed, and unheard in her own health journey.

This is the go-to space for women who are navigating chronic symptoms like brain fog, burnout, autoimmunity, or hormone chaos. You've done everything right, but still don't feel right.

Social Media Handle: @reclaim.able

Website: www.reclaim-able.com

Connect with Host Katherine:

If you’re navigating midlife health and feel like you’ve hit a wall, know this: it’s not “in your head,” it’s not “just stress,” and you don’t need to just work out more or eat less.

Guest Bio

With more than three decades of experience across multiple industries, Eileen M McDonald is a well-being strategist, registered nurse, certified coach, behavioral breath coach, and speaker. Her mission is to help women cultivate resilience, navigate life’s challenges, and align with their most vibrant selves.Having witnessed how stress can quietly take incredible women off their game, Eileen helps them understand and work with their stress response so they can show up steady, clear, and fully in their power. Many capable, driven women have learned to push through stress as the price of success.Over time, that pattern can erode energy, clarity, health, and their connection to themselves.Through her work, Eileen helps women redefine their relationship with stress by learning to listen to their breath, body, and nervous system. Using biofeedback and practical mind-body tools, she teaches women how to move out of constant pressure and build the capacity to meet life with greater steadiness, clarity, and confidence. When one woman learns to do this well, the ripple effect extends to every life she touches. When she’s not supporting her clients, Eileen enjoys spending time with her family, traveling, meditating, reading, and playing cribbage.

Episode’s Main Topics

  • The Journey to Diagnosis: Navigating the medical system when you feel dismissed and the reality of living with autoimmune disease before it was "mainstream."

  • The Biology of Stress: Moving beyond stress as a "personality flaw" and understanding it as a physiological state that floods the body with hormones.

  • The Four Stress Responses:

    • Fight or Flight: Protecting yourself or escaping.

    • Freeze: Becoming paralyzed and unable to move forward or defend yourself.

    • Fawn: The "people-pleasing" response, often developed in childhood to appease others and maintain safety.

  • Early Stress Signals: Recognizing physical cues like "cement back" tension and the "belly flip-flop" before a stress cascade takes over.

  • The Body Budget: Why meeting basic needs (protein, sleep, movement, hydration) is essential for emotional regulation.

  • Emotions in the Body: How the fascia and lymph system store "muscle memory" of past traumas and how to gently release them.

  • The "Curiosity vs. Fear" Mindset: How shifting from fear to curiosity opens up the brain’s problem-solving capabilities.

Resources Mentioned in This Episode

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