Solo 2.0

Heal Your Hormones Without Restriction: Micro Habits That Create Big Results

What if your symptoms weren’t random… but clues? In this special crossover episode from Your Hormone Balance, Jess sits down with her sister Rye to talk about how to decode your body’s signals and build daily rituals that actually support your hormones instead of stressing them out. They break down how to track symptoms, understand what each cycle phase is telling you, and create small, nourishing habits that feel luxurious (not restrictive) — so you can feel better without overhauling your entire life. Because healing your hormones isn’t about perfection. It’s about awareness + consistency + compassion.  Key Takeaways ✨ Awareness beats restriction ✨ Track symptoms to see patterns (not to micromanage yourself) ✨ Your cycle phases each need different support ✨ Most “common” PMS symptoms aren’t actually normal ✨ Nervous system regulation = hormone support ✨ Rituals work when they feel good, not forced ✨ Romanticize your habits so you want to keep them ✨ Progress compounds like interestYour Next Steps: 👉 Take the “Decode Your Symptoms” Quiz 👉 Decode Your Hormones w/ YHB’s Test + Custom Natural Balance Guide👉 Listen to the Decode Your Hormones podcast 👉 Check Out Jess’s Membership + Course: Supercharge Your Cycle (SYC) Membership — cyclical living, hormone harmony, monthly coaching, Sexy 6 meal guidance, nervous system tools, and a supportive community + Watch: Behind-The-Scenes SYC Tour 🎥 👉 Follow Jess on Substack Resources: — Sign up for the Your Hormone Balance newsletter — MyFLO App (cycle tracking by Alisa Vitti) — 28 App (cycle syncing + lifestyle guidance) — Natural Cycles (fertility + ovulation tracking) — Oura Ring (wearable for temperature, HRV, sleep) — Tempdrop (overnight temp tracking armband) — Daysy (basal body temperature device) — Moon phase tracking app (for cyclical living without a period)  — Atomic Habits by James Clear Enter our Podcast Giveaway 🎁  👉 Subscribe to our SOLO Substack to be entered to win:1) 3 Months Inside the SYC Membership (value: $291)2) 30-Min Hormone Call w/ Candace Burch (value $199) +A customized hormone balance guidebook based on your symptoms & life stageFollow The Hosts:🎧 Podcast IG → @solo2.0podcast💜 Jess’s IG → @bodyblissbyjess💜 Rye’s IG → @ryeburch📩 Email Us → solo2.0podcast@gmail.com✨ Hormone Testing & Consulting → Your Hormone Balance🧡 If this episode resonated, be sure to rate + review—it really helps us grow! ⏳ Episode Timestamps:0:00 – Intro + why this episode is a special Decode Your Hormones crossover 02:09 – Meet Jess + her coaching philosophy 03:20 – “Day in the Life Review” (how Jess assesses clients) 06:30 – Becoming a compassionate detective instead of judging yourself 08:45 – Why tiny tweaks beat total life overhauls 10:00 – How to track symptoms (apps + tools) 11:00 – Favorite cycle tracking apps explained 12:15 – Basal body temperature tracking + ovulation accuracy 14:00 – Natural Cycles, Oura Ring, Tempdrop, Daysy explained 18:30 – What to do if you DON’T have a regular cycle 19:30 – Using moon phases for cyclical living 22:50 – Common symptoms by phase (what’s common vs what’s normal) 24:45 – Ovulation breakouts + testosterone connection 26:20 – Luteal hunger & metabolism (why you need more food) 28:45 – Migraines, stress & multi-layered root causes 31:00 – “Romanticizing your rituals” explained 33:00 – Morning routine examples + nervous system support 36:30 – Atomic Habits strategy: make good habits attractive 37:45 – Small lifestyle upgrades that change your energy 40:00 – Creating joyful family rituals (not just “healthy” ones) 41:00 – Real client wins: weight loss, symptom relief, periods returning 43:30 – Stop obsessing over the goal — focus on daily actions 45:00 – How to connect with Jess + SYC membership

Your Cycle Is Your Secret Weapon (w/Kelly Smith of “Mindful in Minutes”)

In this special collaborative episode, Jess joins Kelly Smith on the Mindful in Minutes Podcast (one of the most-downloaded meditation podcasts in the world) to explore how your menstrual cycle, nervous system, and mindset work together — and how syncing your life to your cycle can reduce burnout, ease PMS, and help you feel more confident, grounded, and powerful in everything from your relationships to your bank account. This conversation brings cycle syncing out of the clinical world and into real life — with simple, doable ways to support your body through meditation, movement, food, and energy so you stop fighting yourself and start working with your natural rhythm. ✨ In This Episode, We Cover: • What cyclical living actually means (and why women don’t operate on a 24-hour clock)• How your hormones change your energy, focus, mood, cravings & stress tolerance• How to align meditation & nervous system work with each cycle phase• Why PMS, anxiety, burnout, and crashes aren’t random• How to use your cycle to plan work, launches, networking & money moves• Nervous-system-safe ways to support cramps, bloating, and emotional swings• How to feel powerful, not broken, in your body Meet Kelly Smith: Host of Mindful in Minutes and specialist in nervous-system-safe meditation & real-life mindfulness. 👉 Follow Kelly on Instagram Resources Mentioned: 🧘‍♀️ Free Gift from Kelly Kelly created a FREE Cycle Support Meditation Bundle with four guided meditations — one for each phase of your cycle, so you can start practicing cyclical living right away. These include:• Menstrual phase body scan + cramp support• Follicular manifestation + energy meditation• Ovulatory confidence & productivity meditation• Luteal grounding & nervous-system reset💎 Special Listener Bonus from Jess If you DM “mindful” to Jess on Instagram and join her Supercharge Your Cycle (SYC) Membership, you’ll receive: ✨ Two full weeks of free Telegram coachingVoice-note support + back-and-forth messagingFocused on one goal (cycle syncing, nutrition, mindset, or nervous system) Learn about Jess’s Membership + Course 👉 Supercharge Your Cycle (SYC) Membership — cyclical living, hormone harmony, monthly coaching, Sexy 6 meal guidance, nervous system tools, and a supportive community 👉 SYC Behind-The-Scenes Tour 🎥 - Watch Video Follow Jess on Substack: 👉 Jess’s Substack Enter our Podcast Giveaway 🎁 👉 Subscribe to our SOLO Substack to be entered to win:1) 3 Months Inside the SYC Membership (value: $291)2) 30-Min Hormone Call w/ Candace Burch (value $199) +A customized hormone balance guidebook based on your symptoms & life stage Your Hormone Balance Hormone Test Bundle: 👉 Decode Your Hormones Test + Custom Natural Balance Guide Your Hormone Balance NEW secret podcast: 👉 Decode Your Hormones  Stay Connected: 🎧 Podcast IG → @solo2.0podcast📲 Jess’s IG → @bodyblissbyjess📲 Rye’s IG → @ryeburch📩 Email Us → solo2.0podcast@gmail.com🧡 If this episode resonated, be sure to rate + review—it’s how we grow!

Guided Visualization: Becoming the Woman You’re Ready to Be

Listen to this guided visualization as a powerful way to release what no longer serves you and gain clarity on the direction you want to move in during this next chapter of your life.Jess & Rye recently recorded a year end reflection episode [Year End Reflection Exercises for Relationships, Health & Success], where they guide you through reflective journaling prompts designed to help you assess “what feels good” and “what needs work” in your relationships, success and health.This guided visualization is the recommended next step after completing those journal prompts, helping you move from reflection to projection— so clarity isn’t just something you think about, but something you feel in your body and then act upon.This experience was created and recorded by Jess Suchan: podcast cohost, and holistic health and certified breathwork and meditation facilitator. She designed this visualization to support you in releasing old patterns, reconnecting to your intuition, and stepping into confidence, alignment, and aligned action.When to Listen: we recommend listening in the morning, when your subconscious mind is naturally more receptive (you’re spending more time in alpha and theta brainwave states). These states support creativity, emotional processing, visualization, and habit change — making it an ideal time to plant new intentions and anchor in clarity.How to Use This ExperienceFor best results:Start with the Solo guided reflection journaling episode (and get the worksheet by subscribing to our substack and commenting on THIS substack post).👉Listen to this guided visualization to integrate what came up and connect with your 2.0 Self.You can also start here if you’re craving grounding or clarity right now and return to the journaling prompts later to further support insight around your life, energy, goals, and what’s asking for change.REMINDER: download the FREE reflection worksheet by following these steps: 1. Subscribe to our Substack2. Comment the word “reflection” on THIS post This practice is meant to feel supportive, spacious, and grounding — not rushed or forced. Come back to it anytime you feel yourself standing at the edge of a new chapter.👉 Visit substack to reveal the new NAME & share your opinions (HERE)Enter our December Podcast Giveaway 🎁 👉 Subscribe to our SOLO Substack to be entered to win:1. 3 Months Inside the SYC Membership (value: $291)2. A 30-Min Hormone Call w/ Candace Burch (value $199)+A customized hormone balance guidebook based on your symptoms & life stage (value $199)To enter → subscribe on Substack.Resources:👉 Visit substack to reveal our new podcast NAME (HERE)Learn about Jess’s Membership + Course👉 Supercharge Your Cycle (SYC) Membership — cyclical living, hormone harmony, monthly coaching, Sexy 6 meal guidance, nervous system tools, and a supportive communityYour Hormone Balance Hormone Test Bundle👉 Decode Your Hormones Test + Custom Natural Balance GuideFollow Jess on Substack:👉 Jess’s Substack Stay Connected: 🎧 Podcast IG → @solo2.0podcast📲 Jess’s IG → @bodyblissbyjess📲 Rye’s IG → @ryeburch📩 Email Us → solo2.0podcast@gmail.com🧡 If this episode resonated, be sure to rate + review—it’s how we grow!

Year End Reflection Exercises for Relationships, Health & Success

In this final episode of 2025, Jess and Rye invite you into their favorite end-of-year ritual centered on reflection, release, and intentional momentum.They explore the concept of the “Year of the Snake” (shedding, inner work, letting go) and the “Year of the Horse” (movement, self-trust, aligned action). This episode is part heart-to-heart conversation, part guided self-inquiry — designed to help you close the year with honesty and step into the next chapter with clarity, compassion, and confidence.You’ll be guided through reflection prompts around relationships, success, and health, followed by an invitation to take the next step via a calming guided visualization to help you release what no longer serves you and reconnect to your next-level self. (The 13 minute guided visualization by Jess is released as a standalone minisode on the podcast which you can access HERE)📓Free Reflection Worksheet 📓How to grab your downloadable Reflection & Projection Worksheet used for this exercise:How to get it:1) Subscribe to our Substack2) Comment the word “reflection” on THIS post Resources Mentioned:👉 Visit substack to reveal our new podcast NAME (HERE)Enter our Podcast Giveaway 🎁 👉 Subscribe to our SOLO Substack to be entered to win:1) 3 Months Inside the SYC Membership (value: $291)2) 30-Min Hormone Call w/ Candace Burch (value $199)+A customized hormone balance guidebook based on your symptoms & life stageLearn about Jess’s Membership + Course👉 Supercharge Your Cycle (SYC) Membership — cyclical living, hormone harmony, monthly coaching, Sexy 6 meal guidance, nervous system tools, and a supportive communityYour Hormone Balance Hormone Test Bundle👉 Decode Your Hormones Test + Custom Natural Balance GuideYour Hormone Balance NEW secret podcast:👉 Decode Your Hormones Follow Jess on Substack:👉 Jess’s Substack Book Jess Mentioned:The Slight Edge by Jeff OlsonStay Connected: 🎧 Podcast IG →⁠ @solo2.0podcast⁠📲 Jess’s IG →⁠@bodyblissbyjess⁠📲 Rye’s IG →⁠ @ryeburch⁠📩 Email Us → ⁠solo2.0podcast@gmail.com⁠🧡 If this episode resonated, be sure to rate + review—it’s how we grow!Episode Timestamps00:00 – Welcome to Solo 2.000:57 – End-of-Year Energy + Holiday Reflections05:00 – How to Use This Episode06:10 – Podcast Update + Substack Announcement07:30 – Year of the Snake Explained09:55 – Entering the Year of the Horse14:38 – Redefining “Momentum”15:00 – Reflection Exercise: Relationships20:00 – Sisterhood, Support & Self-Awareness27:21 – Reflection Exercise: Success30:00 – The Slight Edge Principle33:51 – Jess on Career Evolution & Coaching Integrity41:27 – Reflection Exercise: Health48:49 – Rebuilding a Supportive Fitness Routine50:00 – Phone Boundaries, Digital Detox & Mental Space53:15 – Moving From Reflection to Action55:00 – Guided Visualization (Pre-Recorded)57:00 – Closing Reflections & Looking Ahead to 2026

We’re baaaack (sort of…) with some BIG updates!

Jess and Rye are finally BACK from break and sharing some personal and professional updates, big plans for the podcast (including a name change) and a giveaway you can join right now!👉 Visit substack to reveal the new NAME & share your opinions (HERE)👉 Enter our substack giveaway HERE Enter our December Podcast Giveaway 🎁 👉 Subscribe to our SOLO Substack to be entered to win: 1. 3 Months Inside the SYC Membership (value: $291) 2. A 30-Min Hormone Call w/ Candace Burch (value $199) +A customized hormone balance guidebook based on your symptoms & life stage (value $199) To enter → subscribe on SubstackResources Mentioned: Follow Rye + Jess on Substack to share your opinions on the podcast’s evolution & enter our giveaway:👉 Solo SubstackLearn about Jess’s Membership + Course👉 Supercharge Your Cycle (SYC) Membership — cyclical living, hormone harmony, monthly coaching, Sexy 6 meal guidance, nervous system tools, and a supportive community Your Hormone Balance NEW package: 👉 Decode Your Hormones Test Bundle + Custom Rebalancing Guide Your Hormone Balance NEW secret podcast: 👉 Decode Your Hormones Follow Jess on Substack: 👉Jess’s Substack Stay Connected: 🎧 Podcast IG → @solo2.0podcast📲 Jess’s IG → @bodyblissbyjess📲 Rye’s IG → @ryeburch📩 Email Us → solo2.0podcast@gmail.com🧡 If this episode resonated, be sure to rate + review—it’s how we grow!