In this episode of Autoimmune Alchemy, Dr. Stephanie Cowie — a naturopathic doctor and psychotherapist who blends functional medicine with mental health expertise to treat burnout, gut dysfunction, and hormone imbalances that leave women feeling dismissed and unheard.

From burnout rooted in cortisol dysregulation to rage and irritability mistaken for a personality flaw instead of perimenopause, this episode is packed with real clinical insight and practical tools to help you finally read your body’s signals correctly.

Chapters and Time-stamps

01:30 What Burnout Really Is

02:45 Her Personal Journey

04:23 Key Burnout Symptoms

06:03 Cortisol And Stress Physiology

07:29 Gut Issues In Burnout

08:53 Daily Habits That Worsen It

11:27 Mood Changes In Midlife

15:27 Tools To Regulate Sleep

17:28 Caffeine Effects And Swaps

20:59 Alcohol As A Coping Ritual

23:24 Perimenopause Habit Traps

25:58 Her Wind Down Routine

28:05 Early Warning Signs

30:21 Talking To Family And Work

32:27 Signs You Are Recovering

34:06 Labs To Rule Things Out

36:36 Protein First Nutrition Strategy

40:03 Hormone Supporting Foods

41:45 Final Wisdom And Where To Find Her

Key Takeaways

🔥 Burnout Isn’t Laziness — It’s an Empty Tank

⏰ Cortisol Has a Rhythm, and Burnout Breaks It

🍳 Breakfast Is the Glucose Regulator of Your Whole Day

😤 Rage That Doesn’t Match the Moment Is a Signal, Not a Flaw

🌞 Morning Sunlight Beats Morning Scrolling — Every Time

🍷 That “Relaxing” Glass of Wine Is Sabotaging Your Sleep

🩸 Your Labs Can Tell You What Your Symptoms Can’t

🛌 Healing Takes Patience — Rest First, Then Rebuild

Guest Details & Links

Guest: Dr. Stephanie Cowie, ND

Specialty: Naturopathic Doctor | Certified Nutritional Practitioner | Gut, Hormone & Burnout Health

Background: Struggled with debilitating exhaustion, brain fog, and bloating starting at age 22, after being repeatedly dismissed by practitioners as “just tired.” That experience launched a years-long search for real answers — leading her to build a multidisciplinary practice treating burnout, gut health, and hormones through both a clinical and psychological lens.

Education: Naturopathic Doctor (ND); Bachelor of Arts, McGill University (Spanish major, Italian & French minors); Master’s in Human Development and Applied Psychology (M.Ed), University of Toronto; Diploma in Holistic Psychotherapy

Certifications: Certified Nutritional Practitioner; Certified Life Coach; Certified Aromatherapy Health Practitioner

Past Work: Practiced as a psychotherapist before transitioning fully into naturopathic medicine; co-authored Evidence Informed Nutrition with Dr. Vizniak

Turning Point: Her own decade-long burnout — and the medical system’s failure to explain it — pushed her to combine nutrition, functional labs, and nervous-system work into one integrated approach for women

Known For: Dual-licensed ND (Ontario & British Columbia) specializing in perimenopausal women; helping patients decode burnout through cortisol, blood sugar, and gut-brain connections

Offers: Customized gut and hormone strategies (Ontario & BC residents); upcoming online gut & hormone workshops

Links:

• 🌐 Website: drstephaniecowie.com
• 📷 Instagram: @dr.stephaniecowie
• 🎵 TikTok: @drstephaniecowieND

About Your Hosts

Micah Yu, MD, MHA, MS, ABOIM, DipABLM, IFMCP

Dr. Micah Yu is a triple board-certified integrative rheumatologist who blends conventional medicine with holistic, nutrition-based healing to treat autoimmune and chronic inflammatory conditions. A patient himself, Dr. Yu brings a deeply personal perspective to his work, having reversed his own autoimmune arthritis through lifestyle and integrative medicine. He is certified in internal medicine, rheumatology, integrative medicine, lifestyle medicine, and functional medicine. As the founder of MyAutoimmuneMD and co-founder of Dr. Lifestyle Clinic, Dr. Yu empowers patients to address the root causes of illness and reclaim their health from the inside out.

Melissa Mondala, MD, MHA, MS, DipABLM

Dr. Melissa Mondala is a dual board-certified physician in Family and Lifestyle Medicine, with advanced training in Integrative Psychiatry and Integrative Medicine. As President of Dr. Lifestyle Clinic in Newport Beach—recognized by UC Irvine as a Public Health Site of Excellence—she pioneers a holistic, patient-centered approach to chronic disease. Dr. Mondala is a nationally recognized Lifestyle Medicine Intensivist, core faculty at Loma Linda University’s Preventive Medicine Department, and a passionate advocate for plant-based nutrition, mental health, and women’s wellness. A sought-after speaker and educator, she combines cutting-edge science with deep compassion to empower lasting healing, especially for those silently suffering from autoimmune, mental health, and long COVID conditions. She shares practical inspiration for healthy living and cooking at @drmelissaskitchen.

About AutoImmune Alchemy Podcast

Mission: Blending science with soul to transform autoimmune struggles into healing alchemy

AutoImmune Alchemy is a podcast dedicated to the autoimmune community, offering hope, validation, and evidence-based solutions for those struggling with complex autoimmune conditions. Hosted by the dynamic duo Dr. Melissa Mondala and Dr. Micah Yu, the show features expert interviews exploring root causes like hormonal imbalances, leaky gut, and inflammation that traditional medicine often overlooks. Each episode empowers listeners to take proactive control of their health through lifestyle medicine, nutrition, and integrative approaches.

Connect with AutoImmune Alchemy

• Website:MyAutoimmuneMD.com
• Dr. Lifestyle Clinic:www.drlifestyle.org
• Instagram: @myautoimmunemd
• Facebook: @MYAutoimmuneMD
• YouTube: @myautoimmunemd
• Email:[email protected]

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