Rooted Light Somatics

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Melanie Custodio is a Somatic Practitioner who helps women reclaim embodied self trust and unfiltered self-expression after years of disconnection through 1:1 sessions using Somatic Experiencing.

09/08/2026

1. Lifting weights, but not as often as you might think

You should lift heavy—whatever “heavy” is for you. But really you only need to lift 2–3 days a week… and if I’m being honest I got away with once a week during peak craziness in my life.

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2. Eat enough protein, but also eat your carbs too

Yes, we know protein = muscle growth. 💪 But it’s doing more than that.

Protein helps with blood sugar regulation and supports the enzymes involved in estrogen, progesterone, and thyroid hormone metabolism.

And carbs? Please stop being afraid of them. They fuel your training, support recovery, and provide the energy your reproductive system needs.

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3. Worry less about doing the “right” exercises and care more about how your body feels doing them

Does your body feel like stretching today instead of deadlifts. Do it.

Maybe you feel like walking instead of running. Perfect!

The idea of a 9pm living room workout after putting your kids to bed makes your skin crawl?

Full Stop and put on your audiobook.

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4. Find your go-to Rest menu.

Find out what things make you feel rested… especially if you’re a new mom only getting 4 hours of sleep a night.

A walk in the woods?

A good soak in the tub?

YouTube ASMR?

Ted Lasso?

Clarify what things recharge you 10% more when you’re in need of a boost.

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5. Movement snacks!

Everyone approaches exercise like it’s a 5 course meal.

A movement snack is a zero commitment spur of the moment choice to stack a little exercise onto a low effort daily activity.

I say zero commitment because it’s meant to be a little silly. Save your discipline and structure to when you can actually make it to the gym.

Some examples of movement snacks for me are:

* Goblet squats while the tea water is boiling
* Calf raises while I brush my teeth
* Single leg balance while I stand at my computer
* Seated dumbbell overhead press when watching Netflix.

Follow Dr. Melanie Custodio 🌸 Pelvic PT & Somatics for pelvic health, strength, hormones & somatics—aka learning how to get stronger without living in a constant state of clench. 🍑

09/07/2026

Belly Breathing can create a pressure imbalance that results in excess downward pressure into the abdomen and front of the pelvic floor. This can create problems like abdominal hernias, worsening diastasis recti, and pelvic heaviness/prolapse.

However, this is only if you habitually belly breathe or are overdoing belly breathing as a practice when it may not be indicated for you.

Belly breathing CAN be a great tool if you chronically brace in your abdomen, use a lot of your upper chest and neck muscles to breathe, or deal with more urgency and tightness in the pelvic floor.

Eventually we still begin to turn towards 360 or diaphragmatic breathing to balance out pressure more evenly through the body.

What questions do you have about breathing? Drop them below 👇

09/06/2026

This is a common posture for pregnancy and baby wearing… but also with people who struggle with finding stability through their deep core (ie: EDS and hyper mobile folks)

When we’re looking at pelvic floor issues such as incontinence, painful s*x, constipation, prolapse etc we start with balancing pressure through the abdomen by getting ribs over pelvis.

However, even if you don’t have these pelvic floor symptoms you might be dealing with low back or shoulder and neck pain due to the strain in this positioning.

Try out this postural correction and comment below to let me know how it went! I’m happy to help give you some pointers if you’re stuck! 💬🧐

In Fall 2022 I learned about Somatics Experiencing.I didn’t know much about it. My gut was shouting that this was someth...
08/18/2026

In Fall 2022 I learned about Somatics Experiencing.
I didn’t know much about it.
My gut was shouting that this was something to look into.

I looked into it. There was going to be an introductory workshop in White River Junction of all places.
Hell yes I’m going.

The one hour workshop ended and I knew in every fiber of my being that I wanted to pursue the professional program.
I had to wait almost a whole year to start (bummer)
But I could do 2 years of the training in person only an hour away (hell yeah… I mean I live in Vermont, to not have to travel to Boston or Montreal is a big deal)

The 2 years have passed now.
The spiraling nature of healing I found in SE fills me with awe and also with a big old belly laugh.

I began the training absorbing it all.
The wisdom, but also the pain of every nervous system in the room of 50 people.
My nervous system desperately finding safety by being a chameleon, shape shifting and accommodating, to make other people comfortable and safe.
Psychically “fixing” others when they never consented to it.

What I learned is that there is a gift to be able to do that in a 60 minute session, but not 12 hours a day.

I learned what it was like to belong with others in a group— not through blending and merging, but by being unwavering unto myself with clear boundaries.

(Also I went from terrified to ask a question in front of the whole class to singing “In this House” by MaMuse… there is no video evidence so I’m featuring the OGs)

More in the comments

and this is to make a long story short.everything I do now is to honor both parts of me.I’m here to show you that you ca...
07/04/2026

and this is to make a long story short.

everything I do now is to honor both parts of me.
I’m here to show you that you can be both strong and soft.
You can be powerful without being forceful.
You can access healthy aggression.
You can practice radical vulnerability too.

06/30/2026

Sometimes I literally have no energy to pick up a pen and write in my journal or call a friend and tell them how I’m feeling.

That’s because sometimes I don’t know how I’m feeling and that’s when I know it’s a good time to spend five minutes on the ground to connect with my body.

These 3 movements are my go-to when I need to take a pause and come back to earth.

Save these for the next time you need to slow down and step out of the mind for a little while.

06/27/2026

Deep rooted emotional and nervous system healing isn’t the absence of activation.
We don’t do breathing exercises and mantras to shut down the discomfort.
It’s the ability to move into activation, through it, and back into safety.
(In a titrated way with a lot of support and resource… of course)

Sometimes the path to feeling calm isn’t calming down first.
It’s allowing the body to complete the story it never got to finish and to feel what was not possible to be felt.

Our bodies don’t just need rest.
They need resolution. And to get to resolution our body needs to build capacity to be with what doesn’t feel “good.”

06/26/2026

When you’re in pain your body feels vulnerable and like it’s in DANGER 🚨

Imagine it’s 8,000 years ago and you have to rely on your body to hunt for food and run away from predators. 🦁

Going into survival mode is a very natural and protective strategy that’s ingrained in our bodies. Heck yeah, Nervous system doing it’s job! 🥇

AND… it’s been two weeks and you back still hurts like crazy and you don’t have a lion chasing you so that strategy is no longer helpful.

I help you bring those alarms down through breathing, reassurance/education, stretching, getting back to your pre-injury routine. Easing you back into a para-sympathetic (rest and digest) state. 🧘🏻‍♀️

BUT! We can’t stop there. We need to build that body to be able to be with activation, to be able to hold tension, become more resilient. Or else it may hold the memory of that injury for a very long time. 🧠

We don’t need a regulated nervous system- we need a flexible and resilient one! 🤸🏻‍♀️

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Montpelier, VT
05601-05604, 05609, 05620, 05633

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