If you've been trying to figure out how to reduce inflammation in the body naturally but feel like you're chasing ten different solutions at once, this episode is for you.

• You don't need more supplements.
• You don't need a harsher detox.
• You don't need more discipline.

You need the right order.

In this 500th episode, I'm breaking down why inflammation feels so hard to fix and walking you through a simple, foundational framework to stabilize your body first — before you add intensity.

We'll talk about:

• Why inflammation is a systems issue (not just one food or one supplement)

• The biggest mistake most women make when trying to heal

• How blood sugar swings, stress, sleep, and nervous system overload all connect

• What to focus on first (and what not to do yet)

• Signs your body is starting to respond

This isn't about perfection. It's about stabilization.

If you've been exhausted, inflamed, overwhelmed, and unsure what actually matters most, I want to help you simplify so your body can finally begin to heal.

For more information, check out the blog post that accompanies this podcast: https://melissaknorris.com/500

And be sure to join me for the Whole Health Reset challenge! We start March 9: https://melissaknorris.com/health

Have you ever tried winter sowing… only to wonder if you were doing something wrong? In today's episode, I'm chatting with Luke from MIgardener all about winter sowing, what it is, how it works, and who it's really best for.

I'll be honest with you — I haven't had success with winter sowing in my northern garden when it comes to warm-season vegetables like tomatoes and peppers. But after this conversation, I'm looking at it differently.

Instead of trying to make it replace my indoor seed-starting system, I'm shifting how I'll use it this year — especially for medicinal herbs, culinary herbs, and perennials (particularly those that benefit from cold stratification).

In this episode, we talk through:

• What winter sowing actually is
• Which crops thrive with this method
• Why warm-season crops struggle
• Cold stratification and why it matters
• How to handle watering and ventilation
• Dense planting tricks for lettuce
• How to simplify your seed-starting system

If you've ever felt overwhelmed by seed-starting calendars, grow lights, and timing everything perfectly, this episode may give you a refreshing perspective.

Gardening doesn't have to be complicated. Sometimes we just need to work with nature instead of trying to outsmart it. And if you're growing herbs and flowers this year, you may want to give winter sowing a try right alongside me.

Links Mentioned:

• My blog post on winter sowing (with full step-by-step instructions and what I'm testing this year): https://melissaknorris.com/podcast/how-to-winter-sow-seeds/
• My cold stratification chart for medicinal and perennial herbs: https://melissaknorris.com/cold-stratification-of-seeds/
• MIgardener's YouTube channel: https://www.youtube.com/MIgardener
• MIgardener seed shop: MIgardener.com
• FREE gardening tips! Email gardenhelp@migardener.com
• Luke's blog post on winter sowing: https://migardener.com/blogs/blog/winter-sowing-tips-for-the-impatient-gardener

Have you ever wondered if the oils sitting in your pantry might actually be contributing to inflammation?

In this episode, I'm diving into one of the most overlooked pieces of the inflammation puzzle: the types of fats we're using every day. Many of the oils marketed as "healthy" may actually be disrupting omega balance, stressing the gut, and keeping inflammation quietly simmering in the background.

I'm breaking down:

• What makes certain seed oils inflammatory
• Why the omega-6 to omega-3 ratio matters so much
• Which fats I personally avoid
• The traditional, stable fats I use instead
• How to confidently read ingredient labels at the store

This conversation builds directly on the last two episodes where I shared our personal health journey through a cancer diagnosis and what chronic inflammation really looks like in the body. If you haven't listened to those yet, I encourage you to start there:

👉 Chronic Inflammation: Why It Happens & What to Do About It
https://melissaknorris.com/podcast/chronic-inflammation/

👉 When Your Health Forces You to Stop (and What to Do Next)
https://melissaknorris.com/podcast/when-your-health-forces-you-to-stop/

👉 Learn more about the Whole Health Reset here: https://melissaknorris.com/the-whole-health-reset/

👉 For more information and any links mentioned in today's episode, visit the blog post here: https://melissaknorris.com/498

Thank you to Azure Standard for sponsoring this episode. I trust them for high-quality, minimally processed pantry staples and traditional fats that align with how I feed my family. You can explore their oils and bulk foods, plus get 15% off your first order of $100 or more with coupon code "Melissa15": https://melissaknorris.com/azure-standard

As always, this isn't about fear or perfection. It's about understanding your body, noticing patterns, and making simple changes that add up over time.