Episode 019: Breaking Free from Band-Aid Solutions with Sarah Bigman
I am so excited to share this conversation with you because it touches on something I'm absolutely passionate about - the intersection of mental health and functional medicine. When I sat down with Sarah Bigman, a licensed therapist and functional medicine practitioner, we dove deep into why traditional Western medicine often falls short for neurodivergent entrepreneurs like us.
Sarah brings this incredible dual perspective as both a mental health professional and someone who understands functional medicine. Her journey mirrors what so many of us experience - being told "your labs look normal" while feeling anything but normal inside our bodies.
Why Root Cause Matters More Than Quick Fixes
Here's what I love about Sarah's approach: she doesn't just slap a band-aid on symptoms. As she explained, Western medicine is designed to keep you on that line of "fine" - handle the big emergencies like cancer or broken bones, but when it comes to actual wellness and quality of life? That's where we need a different approach.
I shared my own health journey - PCOS, endometriosis, PMDD, ADHD, autism, CPTSD, hormonal imbalances, and perimenopause symptoms starting in my early thirties. Sound overwhelming? It was. But functional medicine helped me understand these weren't separate issues happening to me randomly. They're all connected.
Sarah broke down the concept of metabolic cascade beautifully. When one system in your body starts struggling, it creates a domino effect. If you're not digesting nutrients properly, you can't make hormones effectively. If your hormones are imbalanced, your sleep suffers. When sleep is disrupted, your stress response goes haywire. You see how this connects?
The Truth About "Normal" Lab Results
Listen, I cannot tell you how many times I've heard "your labs look normal" when I felt like absolute garbage. Sarah and I both laughed about this because the "normal" range goes from 10 to 900 - that's not exactly precise, is it?
Sarah's own health crisis during COVID led her to functional medicine after countless doctors couldn't provide answers. Her aunt suggested she try a functional medicine practitioner, and as Sarah put it, "they saved my life." This experience completely shifted her perspective on healing.
Working With Your Body, Not Against It
One thing that really resonated with me was Sarah's discussion about toxic load versus specific toxins. You know how overwhelming it can get when you start learning about all the things that might be harming your health? Sarah's approach is refreshing - it's not about eliminating every single toxin (impossible and stressful), but about managing your overall toxic load.
For example, if you need to take Advil for headaches while you're healing, take the Advil. Just be a little more mindful about other exposures like alcohol or synthetic fragrances. It's about balance, not perfection.
I had to laugh when I told Sarah about my diet soda situation. Listen, this low-dopamine-producing brain needs her Fresca and Diet Dr Pepper sometimes! There's dopamine packed in there (they don't list it on the label, but it's there). The point is finding what works for YOU, not following someone else's perfect protocol.
Understanding Your Nervous System and Stress Response
Sarah introduced me to some incredible grounding techniques, especially the 5-4-3-2-1 exercise. When you're dysregulated, you name:
5 things you see
4 things you feel physically
3 things you hear
2 things you smell
1 thing you taste
This brings you back to your body and the present moment. As someone who lives in my head (hello, ADHD), this tool has been game-changing.
We also talked about the difference between grounding skills and coping skills. Walking and journaling are great coping tools - but only when you're already regulated. If your brain is screaming "you're not safe," those activities might actually increase stress because you're adding to an already overwhelmed system.
The Power of Cold Exposure
I love that Sarah brought up cold exposure because my spirit guides have been practically screaming at me about this! I do cold water at the end of every shower, and Sarah uses it as a nervous system regulation tool too.
What's fascinating is how our tolerance changes based on our current state. Some days I can handle the cold water for much longer than others. Sarah explained this connects to overstimulation - when we're already sensory overloaded, temperature extremes feel more intense.
Hormone Cycles and Self-Compassion
Here's something that needs to be said louder: women's energy cycles are completely different from men's. We're not designed to perform at the same level every single day. Men have 24-hour cycles, but ours are 28-32 days.
Sarah's work with her own PMDD was eye-opening. Instead of just accepting a psychiatrist's suggestion to "take Prozac at the end of the month," she investigated the root cause. Through testing, she discovered severe estrogen dominance and detoxification issues. By addressing those underlying imbalances, her PMDD symptoms mostly cleared up.
I can so relate to this. Once I figured out my luteal week patterns, everything made more sense. During that time, I consider divorce once a month (mentally, not out loud!), but as soon as my period ends, I'm back to "I love my husband so much!" It's wild how hormones affect our entire experience.
Redefining Self-Care
We spent time talking about how the term "self-care" has become almost meaningless. I prefer calling it "personal care" because it's more specific. Did you shower today? No? Did you at least do baby wipes in the PTA (pits, tits, and ass)? Great, personal care accomplished.
Sarah's approach focuses on aligning self-care with your personal values, not what works for someone else on TikTok. She uses values exercises to help clients identify what actually restores them versus what they think should work.
For me, personal care includes things like:
Taking my makeup off at night
Telling my family I love them
Honoring when I need to just watch shows in bed with my weighted blanket
Recognizing when I'm in my crusty luteal week and need extra support
The Validation Journey
We touched on trauma - both "big T" traumas (car accidents, deaths, disasters) and "little t" traumas (daily invalidation, emotional neglect, bullying). Dr. Gabor Maté talks about how little t traumas often add up to more impact than single big events.
The key insight? The severity of trauma has nothing to do with the incident itself - it's about how alone you felt when you experienced it.
This completely reframed trauma for me. We're so conditioned to minimize our experiences, but invalidation is harmful no matter the scale.
Finding Your Regulation Tools
Sarah emphasized using your values to guide your self-care choices rather than copying what works for others. Her top values include alone time, relaxation, family time, music, and learning. When she aligns her daily practices with these values, she feels most balanced.
For breathing work (which has been huge for me), Sarah reminded us that traditional meditation isn't for everyone. I'm a high-strung person who needs moving meditation or guided practices. I literally have to fall asleep to Downton Abbey because it's the perfect level of stimulation for my brain to finally quiet down.
The Functional Medicine Difference
What I appreciate most about functional medicine practitioners like Sarah is the time and comprehensive approach. They're looking at your whole system, not just isolated symptoms. They understand that your gut health affects your hormones, which affects your sleep, which affects your stress response, which affects your mental health.
If you're struggling with multiple symptoms that don't seem connected, or if you've been told "everything looks normal" while feeling far from normal, functional medicine might be worth exploring.
Ready to dive deeper into topics like this? Join my newsletter at https://mindsetmelanie.com/newsletter where I share insights and resources for neurodivergent entrepreneurs who want to build businesses that actually work with their brains, not against them.
Connect with Sarah Bigman
Website: Healing Human Integrative Health
LinkedIn: Sarah Bigman
Instagram: @healinghumanintegrativehealth
TikTok: @sbbigs
Sarah is currently working on setting up her private practice while working full-time (because ADHD and business setup is... a lot). Follow her on TikTok for regular insights about functional medicine and nervous system regulation.
Remember: you know your body better than anyone else. Trust your instincts, seek practitioners who listen, and don't let anyone convince you that feeling awful is "normal."
