Make Some Noise with Andrea Owen (general)

Michelle Smith joins me for a conversation about breaking the stigma of sobriety and recovery.  Michelle is a best-selling author, keynote speaker, and the founder of Recovery is the New Black, a digital community for women living or exploring an alcohol-free life. In this episode, we highlight the importance of seeking help and support and how practicing self-awareness and setting boundaries can go a long way in the journey toward sobriety.

This episode marks the end of the theme of recovery. Thank you so much for tuning into all of the themed episodes we’ve explored over the last year.  Next week we return to episodes featuring guest interviews covering various areas of personal development. Stay tuned! 

Featured topics:

  • Some alcohol truths that no one talks about such as alcohol does not discriminate - alcohol dependency can affect anyone (4:28)

  • The first steps someone can take towards sobriety such as practicing awareness and curiosity about why you are drinking, as well as taking a look at your social circle (8:12)

  • Mother-drinking culture as “self-care”: If we are not addressing “why the grief, why the stress, why, the pain, why the overwhelm?” women are going to keep drinking (16:11)

  • Why are boundaries so important in sobriety (33:39)


Direct download: MSN-516.mp3
Category:general -- posted at: 1:00am EDT

As I draw closer to the end of the theme on recovery, author Annie Grace joins me on the show! Annie is the author of "This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life" and "The Alcohol Experiment: A 30-day, Alcohol-Free Challenge to Interrupt Your Habits and Help You Take Control." Her work has made a significant impact on the way many approaches living an alcohol-free life.

In this episode, we cover a range of topics, including why willpower isn't effective when trying to stop drinking, the backstory behind her work, "This Naked Mind," and how Annie's approach to changing the role of alcohol in her life differs from traditional recovery programs. We also delve into the ways alcohol increases anxiety and the societal trend of "mommy wine drinking." 

This is a must-listen episode for anyone interested in rethinking their relationship with alcohol or supporting loved ones who are navigating their own recovery journey. 

Featured topics:

  • Why willpower does not work if you want to stop drinking (11:51)
  • The origin story of “This Naked Mind” (12:51)
  • How does changing the role of alcohol in Annie’s life differ from other recovery programs (15:32)
  • Some of the ways that alcohol increases anxiety (24:55)
  • The culture of mommy wine-drinking (35:43)
  • Misconceptions and stigma about non-drinkers (42:48)

Direct download: MSN-515.mp3
Category:general -- posted at: 1:00am EDT

In today’s minisode episode, I’m bringing you the summary of a coaching session I had with a woman named Lisa (not her real name). She came to the session wanting coaching around confidence– it was something she wanted more of, especially around her career. 

Listen in to this short episode as I walk you through the questions I asked her, that hopefully you will ask yourself to be able to work on your own level of confidence. Spoiler…confidence is the end goal, and the path to get there needs to be intentional and specific. 

I’m sure you’ll see bits of yourself in this minisode, and find some guidance in the questions and tools I give here.



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Ambery Lago, all around badass lady, is on the podcast this week! In this episode, she shares her incredible story of how she got into a terrible accident, went through unimaginable physical pain, and decided to get sober. We also explore the importance of asking for help and not feeling ashamed of one's struggles, as well as the need to confront shame and practice radical acceptance in order to heal.

For those new to Amberly and her work, she is a Peak Performance Coach, TEDx Speaker, Podcaster, and a leading expert in the field of resilience and transformation. 

Some of the topics we discussed include:

  • Amberly shares her story of how she started drinking wine to cope with pain which led to her alcohol addiction (4:35)

  • Confronting shame and embracing radical acceptance (17:47)

  • The difference between grit and resilience (29:55)

  • What it means to live life from a place of ease and flow (36:36)


Direct download: MSN-513.mp3
Category:general -- posted at: 2:00am EDT

The Sober Body Builder Brad Jensen is on the show this week! Brad is a former client of mine who has a tremendous redemption story. He is the founder of Key Nutrition, where he works with his clients to help them live healthy lives and understand how food and fitness can change your life for the better. In this episode, Brad shares his journey of overcoming addiction and finding wellness through fitness, nutrition, and personal development. 

Some of the topics we discussed include:

  • Brad shares his downward spiral into addiction and later recovery, which spanned  six treatment centers between 2005 and 2012 and 17 bookings in the county jail (5:37)

  • “The gift of desperation often offers a moment of clarity. The gift is to be desperate enough to do something different.” (31”08)

  • How Brad handles triggers today and employs better coping mechanisms following his recovery (34:57)


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Warning, this episode contains talk of attempted suicide and harm to children. 

The Lindsay Clancy story may not have made national news, but you’ve probably seen it if you live in the eastern U.S. 

Lindsay was a mother of three, who allegedly killed her three young children while suffering from postpartum psychosis. This is an absolutely unimaginable and tragic case, and one that opens up a bigger conversation about women’s mental health. As well as a personal one for me, as I struggled greatly with postpartum anxiety and some psychosis after the birth of my son in 2007. 

Lindsay was being treated for her mental illness, and allegedly was on several medications. A recent article quotes an OB/GYN nurse and perinatal mental health advocate by the name of  Melissa Anne DuBois, where she explains, “The rhetoric coming from the prosecution and other people in authority hazardously distort the medical complexity of this disorder. When they paint Lindsay as a monster who carried out an elaborate, premeditated murder, instead of as someone suffering from a serious mental illness that wasn’t properly treated and who subsequently had a psychotic break, it sends a message to all the struggling parents out there [that] nothing can help me.”

This episode shares Linday’s tragic story, my own personal journey here, touches on how privilege is operating here, as well as what we can do.



Direct download: MSN-511.mp3
Category:general -- posted at: 1:00am EDT

Laura Cathcart Robbins returns to the podcast to share her story of addiction and recovery from prescription pills. Her forthcoming Atria/Simon & Schuster memoir, STASH, comes out next month, and I am thrilled to have her back to talk about her journey. 

The episode continues our current podcast theme on recovery, which features guests who have struggled with addiction in different areas of their lives. Even if you don't identify as an addict, Laura’s journey (and memoir) is a great story. I hope you tune in!

In this episode, you’ll hear:

  • Laura recounts her addiction to prescription pills and how it impacted her life (7:20)

  • What Laura means when she says addiction is a disease of “not enough” (7:56)

  • The effects of hiding your addiction from loved ones (13:33)

  • Laura’s experience with “doctor shopping” as a means to satisfy her addiction to benzos (28:02)

  • The point of no return; what happened when the pills ran out (43:28)

  • Some of the hard truths of recovery, including the fact that “You can’t take everyone with you.”(51:08)


Direct download: MSN-510.mp3
Category:general -- posted at: 1:00am EDT

Laura McKowen returns to the show! Laura opens up about the turning point that led her to sobriety and the underlying issues she had to confront. She also shares some insights and teachings from her latest book, Push Off From Here: Nine Essential Truths to Get You Through Sobriety (and Everything Else). She is also the Founder of The Luckiest Club, an international sobriety support community. 

We also discuss how drinking is often just one symptom of deeper issues and the importance of honesty and vulnerability in the healing journey. Whether you or someone you know is struggling with addiction, this episode offers insight and hope for anyone seeking a life in recovery and offers a compassionate perspective for understanding and overcoming these challenges.

Some of the topics we discussed include:

  • Laura's sobriety and the turning point that made her realize she had to get sober (5:24)

  • How alcohol can be a red flag for underlying issues (7:03)

  • Substance addictions are only a tiny part of a more significant issue of addiction that is almost always rooted in trauma (21:16)

  • Honesty is the foundation for developing healthier coping mechanisms and relationships (23:51)


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Category:general -- posted at: 1:00am EDT

I’ve talked about what I refer to as “the point of no return” many times in my books and on the podcast, and I’m talking about it again today. This is a point in our lives that we reach many different times, and everyone does to varying degrees. 

Today I’m referring to when you’re in transition. You decided you’re done with your ultra-stressful job and you have to quit– but you’re not sure what’s next. You can’t go back to feeling like you can just trudge through, but you’re not ready yet to take the next step. Or maybe that’s happened in a relationship. You leave a partner (or make the decision to leave) and you can’t go back, but are nervous for what’s next. 

This is such an important time in our lives and one that doesn’t get talked about enough. So, I'm talking about it today! 

Even if this isn't where you are right now, make sure you save this episode in case you need to listen to it again, or share it with someone who you know who's going through a transition in their life.


Direct download: MSN-508.mp3
Category:general -- posted at: 1:00am EDT

We have another thrilling and exciting interview for you today around recovery. Melissa Bond joins me to discuss her story of addiction and recovery from benzodiazepines, more specifically, Ativan. Melissa is a narrative journalist and poet. In the years of her dependence on benzodiazepines, she has blogged and become a regular contributor for Mad in America. She is also the author of the memoir Blood Orange Night where she writes about becoming dependent upon and then withdrawing from benzodiazepines. 

Some of the topics we discussed include:

  • Melissa shares her story of addiction to benzodiazepines and how it affected her life with her family (5:53)

  • “Benzos are the thieves that take everything.” (21:29)

  • How Melissa decided to withdraw from benzos and took it upon herself to do it (24:19)

  • Identifying as an addict and why as a culture we must ask, “What is addiction?” (38:12)



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Category:general -- posted at: 1:00am EDT

This week, we explore how to stop overdrinking with special guest Sherry Price. Sherry helps women moderate their drinking and as someone who identifies as an addict, I was a bit skeptical of her work. However, after our conversation, I have new insight into her expertise and her thoughts on alcohol and addiction. We also discussed the stigma around addiction, different paths to recovery, and the importance of having the right support network during your journey. 

Sherry is a certified life coach, pharmacist, and creator of the Drink Less Lifestyle podcast and EpicYOU program. Using empowerment-based tools, she helps women to stop overdrinking, lose weight, improve relationships, and live as their most epic self.

Some of the topics we discussed include:

  • Drinking for the experience versus self-medication (12:09)
  • The joy of saying, “No.” (14:28)
  • Overdrinking: what it is and some reasons women may do it (18:24)
  • We explore the question, “Is alcoholism a disease or not?” (29:01)
  • Why “you can’t punish addiction out of somebody.” (32:49)
  • The importance of figuring out the “why” for your overdrinking or addiction (34:40)


Direct download: MSN-506.mp3
Category:general -- posted at: 1:00am EDT

I’m going back to my roots today and giving you a pep talk of sorts around following your dreams. I know, I know, follow my dreams? In this economy!? Stay with me…

So, a dear friend of mine is turning 50 at the end of this year, and she posted on Facebook about bucket list items she wants to do before she turns 50. She wants to have 50 things to do and needed more ideas to fill her list. As I was reading through all her comments, things like skydiving, volunteering at a shelter, and traveling to Europe, it got me thinking about all of you. 

Listen to this episode as I give you some coaching questions to ask yourself as you think about your own bucket list, small action steps to take, obstacles to look for, as well as giving you a good old fashioned motivational speech about going after your dreams. You may want to listen to this one more than once and send it to your friends!


Direct download: MSN-505.mp3
Category:general -- posted at: 1:00am EDT

This episode marks the introduction to the recovery theme of the podcast.  Betsy Byler, LPC-SAS, ICS, LPCC,  joins me to talk about substance addiction, love addiction, and the difference between the two. We also discuss addiction from the perspective of brain science and how the brain actually changes the addicted person. It’s a fascinating and insightful conversation. 

Before you turn the episode off or think this theme might not be applicable to you - there's a saying in recovery, “Everyone's recovering from something.” So even if you don’t have a dysfunctional relationship with alcohol or another substance, throughout this series we'll be talking about recovery in general. If you are interested in personal development, I really do think that you will walk away with some nuggets of wisdom. If nothing else, you will understand what it's like to be a person in recovery. I hope you do tune in. 

For those of you new to Betsy, she is a mental health therapist, substance abuse counselor, clinical supervisor, and host of the All Things Substance podcast.

Some of the topics we discussed include:

  • The signs that substance use is moving from recreational to problematic and what it means to be an addict (6:16)
  • Why addicts do the things they do based on how the brain changes the addicted person (14:24)
  • Trauma is highly correlated with substance (32:01)
  • How love addiction is biologically different than substance addiction (37:48)


Direct download: MSN-504.mp3
Category:general -- posted at: 1:00am EDT

This week, Dr. Teralyn joins me to discuss what she believes is the missing link for improving mental health. Together we also explore brain health and talk about topics related to health autonomy, including taking a functional medicine approach to your health and more. 

Dr. Teralyn has been practicing as a therapist for almost 2 decades. It wasn't until she went into private practice that she noticed clients (primarily women) were getting sicker and sicker despite therapy and medication. Listen as she helps us to think about our health in a broader way and encourages us to uncover the root of the issues to help us feel better.

Some of the topics we discussed include:

  • Some of the things women have been told about their health when they try to seek help (5:50)
  • What is stress? What is emotional stress versus physiological stress? (9:49)
  • Staggering statistics about women's prescriptions for depression/anxiety and even menopause that we may not know about (10:46)
  • What is brain health and how we can maintain it (29:40)
  • Four of the most helpful things a person can do to take charge of their mental well-being: eat, sleep, move, and meditate (40:19)


Direct download: MSN-503.mp3
Category:general -- posted at: 1:00am EDT

Several days ago I came across THIS TikTok video by creator The Black Shea. She was commenting on the docuseries Harry and Meghan, saying that in her opinion, Harry is trying to do for Meghan what he could not do for his mother, Princess Diana. I agree with this opinion, and not only that, but it got me thinking about people trying to heal generational “curses” in their families and lives. 

While I don’t love the term “generational curse”-- maybe we can call it “generational dysfunction” – I do think many of you are doing this type of work, whether you know it or not. Seeing patterns in your families and trying to heal them by digging into your own personal work and stopping those patterns. This minisode talks about a few things you can do while you’re on that journey.


Direct download: MSN-502.mp3
Category:general -- posted at: 1:00am EDT

This week I have another conversation about women’s health, specifically about topics or issues we don’t always think to discuss with our healthcare providers.  Dr. Kerry-Anne Perkins (Dr. P), a board-certified and dynamic Obstetrician and Gynecologist joins me for a conversation about what women need to know about urinary tract infections (UTIs), the seven supplements women should take for reproductive health, and tips for having a healthy vagina.  

Dr. Perkins has extensive expertise in global maternal health needs, problems of the female reproductive tract, contraceptive care, and minimally invasive surgery. She also has a burning passion and commitment to fitness and a holistic approach to a healthy mind, body, and spirit. 

Some of the topics we explore include:

  • UTIs: how and why women get them, as well as, how can we prevent getting them (3:52)
  • The symptoms of PCOS or Uterine Fibroids (10:15)
  • Five signs of fertility or that you are in your fertile window (21:26)
  • Supplements and nutrients for better health, aging bodies, as well as a healthy reproductive system. Necessary supplements Dr. P suggests include: B-complex, Vitamin D, Vitamin E, Vitamin K, Calcium, Iron, and Folic Acid (28:24)
  • Dr. P’s tips for having a ‘healthy vagina’ (38:38)


Direct download: MSN-501.mp3
Category:general -- posted at: 1:00am EDT

We’ve made it to Episode 500! This week I welcome Kimberly Johnson for a conversation about somatic experiences for healing, the practice of sexological bodywork, and the fourth trimester of motherhood. We also discuss discerning between being proactive versus reactive in life and activating what Kimberly refers to, in her work, as the “Inner Jaguar.”. 

Kimberly is a Sexological Bodyworker, Somatic Experiencing trauma resolution practitioner, postpartum advocate, birth doula, author, and single mom. 

Some of the topics we explore include:

  • Somatic Experiencing: what it is, how to find a practitioner, and some tools women can use to heal (4:18)
  • Activating your “Inner Jaguar” is not about being an Alpha female, it’s about being comfortable in your own skin, helping you to go after what you want or don’t want, and letting go rather than burnout (10:18)
  • What is sexological bodywork?
  • The fourth trimester of motherhood and why is it important for women/mothers to shift their experience of being and mothering (17:09)
  • “What you need post-partum is also what this culture needs to move in a direction that actually honors life.” (38:00)
Direct download: MSN-500.mp3
Category:general -- posted at: 1:00am EDT

Happy New Year 🥳 With the new year comes endless options for NEW YEAR, NEW YOU, am I right? It can feel a bit overwhelming, and then sometimes we might grab onto one particular ritual, get excited, and then it falls apart. Things like setting new year's resolutions, starting a new fitness program, or if you’re like me, deciding you’re going to learn how to shuffle dance, realize it takes more work than you thought, then quit. 

For this first minisode of 2023, I thought I’d walk you through a simple ritual I did a few weeks ago for Winter Solstice, and it’s something you can do any time of the year! 

Listen in to follow along and do your own new year's ritual!  

Here’s to your BEST YEAR YET!


Direct download: MSN-499.mp3
Category:general -- posted at: 1:00am EDT

Welcome, 2023! As we start the new year, we are continuing the Women's Health theme with a conversation about functional nutrition and the impact of a healthy diet on the body, autoimmunity, and Epigenetics. My guest is podcast host and functional nutrition counselor, Andrea Nakayama. 

Andrea is the host of the 15-Minute Matrix podcast and the founder of the Functional Nutrition Alliance. Her aim is to offer better solutions to the growing chronic illness epidemic by highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships. She also helps historically underserved individuals reclaim ownership of their health.  

Some of the topics we explore include: 

  • Medical gaslighting and why so many women navigating symptoms of chronic illness struggle to get an accurate diagnosis or receive sufficient care (6:36)
  • The circle of influence and how it relates to healing our body (16:06)
  • What is Functional Nutrition and how a functional nutrition counselor helps fill the gaps between what the doctor knows and what the patient knows (36:59)
  • The non-negotiable anchors that are universal for all of us (49:59)


Direct download: MSN-498.mp3
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The new and updated version of How to Stop Feeling Like Shit is officially OUT NOW! Get your copy (make sure you look for the YELLOW cover) and all your bonuses HERE! 🎉 

We had our first ever, in the history of almost 500 episodes and 9 years of podcasting, a live AMA call recording! 

Emily, who’s been on team Your Kick-Ass Life/Andrea Owen for TEN YEARS, co-hosted with me, and we answered some listener questions and they did not disappoint!  

Cathryn asks about how to overcome the fear of success, Renee asks about any upcoming writing classes, and Kaleelah asks about friendships, just to name a few of the questions asked! 

I also reveal in this episode one of my biggest fears or “neuroses” as my therapist calls them, and l invite you to listen in to see if it's one of your fears too. ;) 

At the end, Emily chose Danelle as the winner of the new edition of How To Stop Feeling Like Shit, congratulations, Danelle!

Direct download: MSN-497.mp3
Category:general -- posted at: 1:00am EDT

What can you do when you feel unwell, but all of your medical tests come back normal? According to Dr. Efrat LaMandre (known as Dr. E), if you are healthy from a conventional medicine perspective - great. However, your feeling of unwellness still means something and needs to be addressed. 

Dr. E  is a Family Nurse Practitioner (FNP) with a Ph.D. in Integrative Medicine who helps people optimize their health, prevent illness, reduce medication, and feel great. Dr. E joins me on the show this week to talk about finding your personal path to wellness whether you are dealing with gut issues, joint pain, fatigue and more. 

Some of the topics we explore include: 

  • The difference between functional medicine and conventional medicine (13:24)
  • It is important to dig deeper and find the root cause (17:29)
  • Why Dr. E says, “Fibromyalgia is not an acceptable diagnosis.” (22:37)
  • Lactose intolerance: what is it, and do you have it or not? (26:21)
  • Why people get worked up over hormonal replacement therapy? (39:23)


Direct download: MSN-496.mp3
Category:general -- posted at: 1:00am EDT

A couple of weeks ago, I was coaching a client. She said she had dove back into  my first book. 52 Ways to Live a Kick-Ass Life and had been thinking about the first chapter, which is called, “Cannonball Out of Your Comfort Zone”. 

(Before I continue, the truth is, the chapter titles are meant to be dramatic and catchy. You don’t have to CANNONBALL out of your comfort zone…even dipping a toe into it is great.) 

We had a great session where we talked about what it meant for her to take action that scared her, how the pandemic has impacted her comfort zone, action she could take, and any obstacles that might get in the way. It was such a great session and I felt like what she was feeling was relatable to so many of you. As soon as she and I got off the phone, I turned the mic on and recorded this minisode for you! Enjoy!


Direct download: MSN-495.mp3
Category:general -- posted at: 1:00am EDT

**Before we jump in, I wanted to remind you that you’re invited to join me for a special Ask Me Anything Episode recording. It’s happening tomorrow, December 15th at 1pm ET (10 am PT)! All you have to do is go to You can submit your questions beforehand by emailing support(at) or come live to ask. Hope to see you there! 

Margaret Romero returns to the podcast!  She is a Columbia- trained board certified nurse practitioner. She utilizes functional medicine to treat chronic illness, hormone imbalances, and autoimmune conditions. In this episode, we explore some of the things women should know about hormones and hormone imbalances and the difference between conventional medicine and functional medicine. We also touch on the topic of misogyny in medicine. 

Some of the topics we also discuss include: 

  • Is it normal for women in their 40s, 50s, or even 60s to have low libido? (17:06)
  • Why masculine energy is creating havoc in women’s bodies (21:31)
  • Can you talk about the connection between what we eat and how we feel? (IE: if we eat this often, we’ll feel like that) (30:29)


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Category:general -- posted at: 1:00am EDT

Before we jump in, you’re invited to join me for a special Ask Me Anything Episode recording on December 15th at 1pm ET (10 am PT)! All you have to do is go to You can submit your questions beforehand by emailing support(at) or come live to ask. Hope to see you there! 

This week, we’re continuing the conversation on women’s health and sexuality. Joining me to discuss that, plus today’s culture and reclaiming your sexual agency is sex therapist and clinical sexologist Danielle Kramer. Danielle’s specialties include sexual concerns of women and AFAB folks, religious trauma and purity culture recovery, nontraditional relationship orientations, and those questioning their sexuality.

In this episode you’ll hear us talk about:

  • How our culture harms women's sexuality and leads to both relationship and health problems  (6:05)
  • Purity culture: what it is and how it harms women's health, sexuality, and sex in relationships (6:48)
  • We explore the topics of talking about sex and sex positivity with our children (19:56)
  • FRIES is a framework everyone should use for consent (32:15)
  • What is healthy sex, anyway? (36:04)
  • Unpacking how misogyny shows up in our lives (51:30)

The updated and revised edition of my book How to Stop Feeling Like Shit comes out later this month. Woohoo! 🎉  We have some amazing bonuses and giveaways planned, so head over HERE to pre-order and grab those!


Direct download: MSN-493.mp3
Category:general -- posted at: 1:00am EDT

Lately, I’ve been thinking a lot about having goals in personal development– such as kicking an addiction, digging into why we keep making the same mistakes in relationships, or healing from childhood trauma. 

And on social media, I’ve seen the topic come up around becoming the person you wish you’d had to lean on in your past, and/or becoming the person you wish you could have been when something hard happened in your life. 

In this minisode, I explore that more and hope that it helps you move the needle in your own journey! 

Also, ICYMI, How to Stop Feeling Like Shit has been updated and is being RE-RELEASED this month! 🎉🎉🎉We have some amazing bonuses and giveaways planned, so head over HERE to pre-order and grab those! I’d be honored if you were one of the FIRST to purchase this new updated version, which will ship on or around December 27th.


Direct download: MSN-492final.mp3
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Sex educator and pleasure coach Whitni Miller joins me for a conversation about intimacy, relationships, and sex. When I decided to create a theme around women’s health, Whitni was one of the several guests I was hoping would say yes to being a guest. And, she did! Whitni focuses on maximizing female pleasure through self-work and relational communication, which you’ll hear about in this episode. 

We also discuss: 

  • The biggest reason heterosexual couples stop having sex (5:33)
  • Where to start if you and your partner know you’re having intimacy issues (10:17)
  • Top 3 reasons why women lose their sexual desire and what women can do to increase their sex drive (14:55)
  • How arousal works and can it really be turned on and off like a light switch? (27:42)
  • Some ways couples can make sex more playful (32:43)
  • Breath work and its impact on sexual pleasure (35:18)

If you missed the announcement, an updated and revised edition of my book How to Stop Feeling Like Shit is coming in December! 🎉  We have some amazing bonuses and giveaways planned, so head over HERE to pre-order and grab those!


Direct download: MSN-491.mp3
Category:general -- posted at: 1:00am EDT

This week we are talking about periods and women’s health!  Dr. Saru Bala joins me to talk about what’s normal when it comes to period pain, what we are supposed to track (and why), what causes PMS, and more! 

Dr. Bala is a licensed naturopathic doctor specializing in women's hormonal health. As I mentioned in a previous episode, I believe that if we don’t have our physical health together, it is really hard to focus on our mental health. I hope you enjoy this episode and my conversation with Dr. Bala!!

Oh and in case you missed it, an updated and revised edition of my book How to Stop Feeling Like Shit is coming in December! 🎉  We have some amazing bonuses and giveaways planned, so head over HERE to pre-order and grab those! 

Some of the topics Dr. Bala and I discuss in this episode include: 

  • What is normal in terms of period pain, cramps, and bloating (4:01)
  • The causes of PMS and why women have it worse than others (14:48)
  • The main things that women should track for their period (20:41)
  • Some of the effects of birth control on women’s health and bodies and why Dr. Bala doesn’t like the idea of using birth control for the treatment of hormonal or health issues (22:41)


Direct download: MSN-490.mp3
Category:general -- posted at: 1:00am EDT

Hi! So, I’ve been keeping a huge secret. And that secret is that How to Stop Feeling Like Shit has been updated and is being RE-RELEASED next month! 🎉🎉🎉

The original version came out in 2018 and a lot has happened since then, am I right? The civil unrest of 2020, COVID-19, and a bigger conversation around toxic positivity left me itching to update our beloved HTSFLS, so when I asked the publisher…they said YES! 

Every chapter has updates and I can’t wait for you to read them (or listen, if you prefer audiobook, which yes, those updates will be in the audiobook too)! 

We have some amazing bonuses and giveaways planned, so head over HERE to pre-order and grab those! I’d be honored if you were one of the FIRST to purchase this new updated version, which will ship on or around December 27th. 

In this minisode, I talk about the origins of the book, the journey this book has been on over the last half-decade, and what you can expect in this new version. Oh, and I tell you all about the BONUSES! 

Thank you so much for listening and supporting HTSFLS!


Direct download: MSN-489final.mp3
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This week I am talking with author and business coach Jadah Sellner about detoxing from hustle culture, building and creating friendships, and reducing stress in the form of self-care.  

Jadah is a bestselling author, business coach, international keynote speaker, TEDx presenter, poet, and host of the Lead with Love® podcast. She's also the author of SHE BUILDS: The Anti-Hustle Guide to Grow Your Business and Nourish Your Life.  

Book Giveaway 📖 I am also doing a book giveaway! I am giving away one copy of Jadah’s latest book, She Builds! Head over to my Instagram account (@heyandreaown) to find the post about this episode and join the giveaway conversation. 

Other topics in this episode include:

  • What prompted Jadah to write about hustle culture and she shares her thoughts on detoxing from it (3:38)
  • Your support squad: how to build consistency around maintaining friends and friendships (11:43)
  • Tools and strategies to help you feel less stressed or exhausted. Plus, rethinking the way we view self-care (39:23)
  • 10-seconds of bravery: what is that one uncomfortable thing you need to do to get closer to the thing you want? (48:12)


Direct download: MSN-488.mp3
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Kim Vopni, The Vagina Coach, joins me to talk about women’s pelvic health. Kim is a self-professed kegel maven and a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child. 

So, you may be wondering why we’re talking about things like vaginas and pelvic floors on a personal development podcast. Well, it is my belief that if your physical health is suffering, you won’t be able to appropriately focus on doing the hard work of personal development. But, if this isn’t your jam, don’t worry, we’ll be back to good old-fashioned self-help very soon! 

We explore ways to overcome pelvic floor dysfunction, and vaginal dryness, and why we must normalize the conversation around talking about pelvic health. Some of the other topics in this episode include:

  • Kim answers, “Is it an overactive bladder or something else?” (8:56)
  • Pelvic organ prolapse: what it is, its symptoms, and healing (15:00)
  • Is it true that as we age we lose elastin in our vaginal walls? (20:38)
  • What causes vaginal dryness and how we can keep things moisturized (31:55)
  • Why doing Kegels are important and when women should start doing them (38:59)

Direct download: MSN-487.mp3
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I’ve been open and fully transparent about my journey with aging. It–  like most things in personal growth–  has not been linear, but a roller coaster of emotions, thoughts, behaviors, and beliefs. I love that some women feel so empowered and embrace it, and it’s not that I’m fighting it…but why is no one talking about the in-between place? The bridge we walk along as we walk towards that empowerment place? 

In this sixteen-minute minisode, you’ll hear me talk about this; it’s what I brought to my therapist last week. You’ll also hear a conclusion I came to that goes right along with some advice I gave my middle school daughter.


Direct download: MSN-486.mp3
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The women’s health theme continues this week with guest Liz Tenuto who specializes in somatic healing for women. She's helped many women recover from trauma and injury for the last fourteen years. 

In this episode, we talk about how trauma is stored in the body and its effects physiologically, what you should never do when healing trauma, and some signs that you actually are healing. I loved this conversation and hope you do too! 

Some of the topics we explore:

  • How trauma manifests in the body and its effects physiologically (8:52)
  • Targeting the root cause or area of your body in order to release the trauma (14:23)
  • The three things that you should never do while healing from trauma (17:50)
  • Physical signs that you are actually healing (32:16)
  • How somatics help when healing from trauma (40:16)


Direct download: MSN-485.mp3
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Dana LaVoie joins me this week for a conversation on menopause, aging, and your health. Which is fitting since this episode marks the start of our women’s health theme! Woo hoo! In this episode, we discuss how to treat peri-menopause symptoms, manage your hormones, and Dana shares some of the secrets to healthy aging. 

Dana is an Herbalist and Acupuncturist who has spent her career helping women balance their hormones naturally. She wants more women to know how to keep menopause and aging from interfering with their careers, home life, and dreams. 

Some of the topics we explore:

  • Dana answers the question, “How do we know when we are in peri-menopause?” (5:57)
  • The biggest mistake women make in caring for their hormones (15:53)
  • The connection between resilience, burnout, and aging - and why are they all so directly connected to hormones (25:39)
  • Getting on a good plan for managing your hormones helps with stress, anxiety, and brain function (36:57)
  • Hormone "leaks" - what they are and how to address them (38:00)


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Last week I received a DM on Instagram from someone I’d never communicated with before. This person compared not eating meat with addiction. 

I was perplexed, confused, and angry by this message. So, I replied. 

Check out this week’s minisode to hear what I said in response, what I think we can all learn from this person’s DM to me, and why this message rubbed me the wrong way. 

Direct download: MSN-483.mp3
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Is there somebody in your life who has really made an impact and you have not expressed that to them? If so, Gina Hamadey joins me to discuss her interesting take on expressing gratitude in a meaningful, yet easy way-- by writing thank you notes! Writing thank you notes to others can be an aspect of taking care of yourself as well as your relationships. 

Gina is the author of the book I Want to Thank You which depicts her year writing 365 thank-you notes to friends, neighbors, family members, mentors, and more (much more!)  Gratitude isn’t a new topic or conversation, but the way Gina talks about it, is unique and one I really wanted to share with you.   

Some other topics we explore:

  • What sparked Gina to write thank you cards every day of the year (9:12)
  • Some small ways you can begin to write thank you notes or go on a gratitude journey of your own (20:48)
  • There are mental blocks and excuses when you attempt to express gratitude, Gina shares ways she overcomes some of them (25:25)
  • It’s never too late to express gratitude (25:52)
  • We are built for connection and expressing gratitude is so important in today's world (35:01)

Direct download: MSN-482.mp3
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Yasmine Cheyenne joins me for a conversation about self-healing, self-boundaries, and friendships. She is a self-healing educator, author, speaker, and mental wellness advocate who helps people learn how to cultivate daily practices to build healthy, joyful lives. 

In this episode we also talk about the magic of community when it comes to self-care, the benefits of social media for the purpose of self-healing, and acknowledging that healing doesn’t make life perfect, it supplies us with what we need to have ease, peace, and joy even when it feels like the world is falling apart. 

Some other topics we explore:

  • Why self-healing is an important part of self-care (6:31)
  • Strategies to start your self-healing journey (10:57)
  • How creating boundaries can help you heal (11:23)
  • Self-healing is not something you have to do on your own, you can do self-healing with a therapist, coach, or safe confidant (25:24)
  • What to do when a friendship is not reciprocated (35:11)


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There is a great deal of studies that show the importance of rest. In Emily and Amelia Nagoski’s book, Burnout: The Secret to Unlocking the Stress Cycle, the authors say we should try to spend about 42 percent of our time at rest. They continue, “We’re not saying you should take 42 percent of your time to rest; we’re saying if you don’t take the 42 percent, the 42 percent will take you. It will grab you by the face, shove you to the ground, put its foot on your chest, and declare itself the victor.”

In this minisode, I talk about the problem– that we tend to not get enough rest; but also ask you two questions that will hopefully help you unpack the reasons you don’t prioritize rest.

Direct download: MSN-480.mp3
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Angela Jia Kim is my guest this week! We are talking about radical self-love, the power that can be found in feminine energy, and self-care rituals. Angela is a former concert pianist and founder of Savor Beauty + Spa, a Manhattan-based skincare and spa brand inspired by Korean beauty rituals. She’s also the author of Radical Radiance: 12 Weeks of Self-Love Rituals to Manifest Abundance, Beauty, and Joy. I really think you are going to love her work, and this conversation, as much as I did! 

Some other topics we explore:

  • Awakening and connecting with your feminine energy (5:22)
  • How divorce helped Angela deepen her self-love and embrace a healthy dating mindset in her 40s (13:25)
  • Self-love starts with one small change like taking five minutes at night to wash your face (17:20)
  • Tips for planning self-care sabbaticals, self-love adventures, and inspiration getaways that restore your skin and your soul (30:03)
  • Angela discusses how she went from a solo concert pianist to founding Savor Beauty + Spa (38:16)


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Dr. Ellen Vora is on the show this week to share several holistic approaches to the treatment of anxiety. Ellen is a holistic psychiatrist, acupuncturist, and yoga teacher. She takes a functional medicine approach to mental health—considering the whole person and addressing imbalance at the root.

In this episode, we talk about whether or not we are experiencing an anxiety epidemic, strategies for addressing anxiety, the difference between “false” and “true” anxiety, and so much more.  I am beyond excited to introduce you to her. She is so smart and has a wealth of information. I had so many questions for her. I hope you enjoy this conversation as much as I did! 

Some other topics we explore:

  • The cause of the anxiety epidemic (10:15)
  • Ellen talks about her approach to defining anxiety, “false anxiety” and some strategies for addressing it (13:43)
  • The connection between hormones, birth control, and mood regulation (18:06)
  • The role of psychedelics in treating anxiety and the mystical experience hypothesis (23:14)
  • Ellen shares her controversial views on sunshine, why our bodies benefit from the sun, and some healthy ways to get sun exposure (31:00)
  • How we can realistically improve our sleep and why is scrolling on our phones at night relevant to anxiety (42:42)
  • Ellen’s hot-take on the effects of nutrient-dense diets on post-partum depression and anxiety (51:50)


Direct download: MSN-478.mp3
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You know how I love exploring different modalities for self-care and healing, right? This week, Stephanie Kwong joins me to talk about the Rapid Rewire Method. Stephanie has worked as a Subconscious Rewiring coach, Hypnotherapist, Breathwork Facilitator, and teacher of Self-Love, and now she’s serving her divine calling as the Co-Founder of the Rapid Rewire Method (RRM).

Rapid Rewire is a method that helps you clear the issue you are facing, as opposed to simply learning how to cope with it. It answers the question, “How can we be more efficient with our healing process?” Stephanie and I also discuss the importance of self-love and how loving yourself can make a difference in your life. 

We talk about:

  • We take a deep dive into the Rapid Re-Wire Method, including what it is and what makes it different from healing modalities (7:48)
  • Why self-love is important and how loving yourself can make such a difference in your life (39:50)
  • What self-love actually looks like. Plus, Stephanie shares the pillars of self-love (40:29)


Direct download: MSN-477.mp3
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Today’s short minisode is about the thoughts I’ve had over the last couple of weeks as my salt and pepper hair continues to grow out. I know, it might sound trite and boring, but I do spend a decent amount of time thinking about the journey of aging in a culture that is obsessed with youth and beauty. 

In this minisode, I pose a question of curiosity for you. Not to tell you how you should age (dye your hair? Get botox?), but more importantly, getting clear on WHY you’re making the decisions you are. 



Direct download: MSN-476.mp3
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So far this year we’ve explored podcast themes on mental health, spirituality and creativity, and recently self-care. This week’s guest, Carmen Spagnola can speak on all three topics. She joins me for an enlightening conversation about spirituality, witchcraft, and developing intuition as forms of self-care.

Carmen Spagnola is a Le Cordon Bleu-trained chef turned trauma recovery practitioner, clinical hypnotherapist, and kitchen witch. She is the author of The Spirited Kitchen: Recipes & Rituals for the Wheel of the Year, host of The Numinous Podcast, and founder of The Numinous Network.

We cover:

  • The collective consciousness of witchcraft, being an animist, and what it means to be a feminist witch (7:55)
  • Folk magic: how it is incorporated and ‘woven into everyday life’ (13:28)
  • Nature-based spirituality, wilderness quests, and rites of passage (25:50)
  • How to develop intuition from a trauma-informed attachment perspective (36:36)


Direct download: MSN-475.mp3
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Moving on to this week’s show! We are continuing with our self-care theme and welcome guest Christy Tending. Together we talk about sustainable self-care (including what it is and how to practice it) and the decision to live a life of sobriety. Christy shares openly about her decision to stop drinking alcohol, its effects on her life, and the lessons she has learned (even about self-care) from the experience. 

Christy is an activist, educator, and writer. She teaches online courses about sustainable self-care to students all over the world, and hosts the podcast Tending Your Life. Her specialty is helping people dissolve overwhelm, heal burnout, and advocate for themselves.

We cover:

  • The art and practice of sustainable self-care, plus Christy shares her definition of personal self-care (5:27)
  • Slowing down enough to actually hear your real needs (8:08)
  • Christy shares about her activist journey and how it informs her work today (14:03)
  • The difference between self-care and self-advocacy (23:25)
  • How and why Christy decided abstinence from alcohol was better than moderating her drinking (30:43)


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🎉BOOK GIVEAWAY 🎉It’s my Book Baby’s birthday! 

Head on over to my Instagram to enter to win one of three personalized, signed copies of Make Some Noise, which came out ONE YEAR AGO! 

Since we’re on the theme of self-care, I thought it might be helpful to start with the basics. How is self-care defined? What does it actually mean and look like?  I looked to the World Health Organization to help define it. 

After that, I talk about barriers to self-care; some of which pertain specifically to women. 

Lastly, I talk about how to get some support here, as well as where to start with your self-care. 

Yours in awkward sign-offs, 


Direct download: MSN-473.mp3
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This week we are for the very first time exploring the intersection between self-defense and personal development where Jennifer Cassetta joins me on the podcast! Right when I saw her on social media I was immediately drawn to her work, have since saved all of her videos on self-defense, and watch them periodically, on repeat. 

Jenn is the author of The Art of Badassery: Unleash Your Mojo With Wisdom of the Dojo (love the title!), where she talks about the lessons learned in martial arts and applies them to level up your mind, body and spirit. In her book and during our conversation, she teaches how to turn your setbacks into secret weapons.

She is also a nationally recognized speaker, empowerment coach, and self-defense expert. Equipped with her 3rd-degree black belt in HapKiDo, Master’s degree in Nutrition, and health coaching certification, she develops programming that helps people feel strong, safe, and powerful from the streets to the boardroom. 

We cover:

  • Whether or not the popularity of true crime has helped or hurt us in terms of safety in our lives (7:09)
  • Walking with power and purpose is one of the most important features of safety (8:45)
  • What women should look for when they sign up for a self-defense class (13:54)
  • Jennifer walks us through the chapters of her latest book including learning how to embrace the suck, bounce back, and find your roar (17:37)


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We are switching gears on the podcast and entering our next theme all around self-care. This particular group of interviews is a mix of the many different ways to take care of someone very important in your life: YOU!  Paula Jenkins returns to the show to kick off the series with a conversation about how to bring more joy into our lives. 

Fittingly, Paula is on a mission to spread more joy in the world. She is a podcast producer and certified life coach, and the author of Jump Start Your Joy: Heart-Centered Ways to Find Joy in the Messy Middle.  

We cover:

  • What Paula means when she talks about, "finding joy in the messy middle." (7:15)
  • How following joy changed Paula’s life completely, after getting a diagnosis of post partum PTSD (12:28)
  • What it looks like when someone chooses joy (20:29)
  • Paula describes what it’s like being a trained labyrinth facilitator (what?!) (35:23)
  • The different types of joy, including "Bed in a Bag" versions of joy and what they have to teach us (25:30)


Direct download: MSN-471.mp3
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Hello friend! 

As we round out the theme of spirituality and creativity, I’ve recorded a quick minisode on what it means to think critically about our spiritual beliefs. 

When you were young, were you given the opportunity to think critically about your beliefs? If you were handed beliefs (i.e., “this is just how things are around here, there are no other options”), do you feel grounded, safe, and solid in them? 

I round out the short episode with a website where you can take a quiz on what you believe in terms of “the spirit world”, and it will give you what religion you most closely align with. It’s fun :) 

Lastly, today, August 19th is the LAST DAY to join us for The Daring Way Retreat! Hop on over to the info page and/or message us to book a call with me to see if this is the right retreat and curriculum for you.


Direct download: MSN-470.mp3
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Roxan McDonald joins me to share how spirituality can help with creative writing and how to live what she calls, “Spiritual AF” life. Roxan is another amazing human I found on TikTok and I am happy to share her work with you today! 

For those new to Roxan, she is a writer, workshop facilitator, podcaster, and coach who has dedicated herself to helping people find their voice both on the page and in their lives. She currently leads writing groups and personal development retreats, and co-teaches with Ellen Bass at Esalen Institute and 1440 Multiversity.

We cover:

  • Roxan’s meaning of spirituality is aligning self with thoughts, actions, beliefs, and values (7:25)
  • Writing as a spiritual practice and how it can help your creativity as a writer (14:25)
  • The transformative and therapeutic nature of writing (25:13)
  • What is at the core of the spiritual creative overlap (33:40)
  • Roxann has a playlist of videos on TikTok about not being nice. She shares her thoughts about women being nice and what she means when she says “Polite protects predators.” (38:12)


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*Before we jump into today’s episode, I want to remind you that we have a few spots left for The Daring Way retreat and that registration closes August 19th!*

Sarajane Case is on the show this week to talk about the enneagram and self-care. If you’ve heard people talk about enneagram or reference their enneagram type and were curious what it all means - this episode breaks it all down. We also explore how the enneagram encourages growth, discuss productivity, as well as, define some ways to honor your strengths. 

Sarajane is an author, podcaster, and speaker who uses the enneagram to help people find a creative balance between self-care and productivity. 

We cover:

  • Enneagram: what it is, the nine types, and why it is important to know your type (4:43)
  • How the enneagram encourages growth through curiosity and compassion vs. discipline and restriction (11:20)
  • Rest: The true purpose of productivity is the path to rest not the opportunity to produce more (23:20)
  • Why it’s important to have a loving, tender, and intimate relationship with yourself (27:37)
  • Sarajane talks about “The honest method,” which helps you honor your strengths, explore your contribution to relationships, and so much more (30:38)


Direct download: MSN-468.mp3
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As we continue the podcast themed around spirituality and creativity, and I found myself moving furniture around in my living room, it made me think about my own creativity. Was I taking the time to be creative just for fun; outside of work? The answer was…not really! 

So, I recorded this minisode to chat about it with you, read a little bit of The Gifts of Imperfection by Brené Brown, and challenge you to prioritize creativity this week.


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*Before we jump into today’s episode, I want to remind you that we have a few spots left for The Daring Way retreat and that registration closes August 19th!*

This week we are exploring deconstruction, creative expression, and spirituality with guest David Hayward. This is the first time we are covering topics like deconstruction and dogma on the show and I hope you find this episode informative and perhaps even a bit healing. 

After 30 years as a pastor, David left his ministry to focus on his work as the Naked Pastor (he’s not literally naked, well, you’ll see). He believes that questions are the answer to authentic growth. It’s why he uses words and images to challenge the status quo, deconstruct dogma, and offer hope for those who suffer under it.

We cover:

  • Deconstruction: what it means, how it feels, and how you can have deconstruction in many areas of your life (5:54)
  • What spiritual abuse looks like (11:38)
  • The importance of accepting the fact that we are free and autonomous (18:46)
  • Advice for those who are questioning their spiritual beliefs and/or living with dogmatic fear (31:30)
  • David talks about using creative expression as a form of healing (36:00)

Direct download: MSN-466.mp3
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This week our previous series on mental health intersects with our current theme on spirituality.  Shontae Cone, a mental health counselor, energy worker, and psychic, joins me to talk about bodywork, mental health, and healing. Some of Shontae’s specializations include women empowerment, biracial and multi-racial peoples, and highly sensitive people, or empaths. 

The spirituality theme we’ve been exploring has been so much fun for me because this is not my typical area of expertise. I hope you have been enjoying this series as well and equally enjoy this episode!

We cover:

  • The importance of learning to feel our feelings (5:49)
  • How to know the healing work you are doing is effective (13:31)
  • Bodywork: what it is and why it matters (26:09)
  • Shontae answers the question “What do you think about thought work?” (32:10)


Direct download: MSN-465.mp3
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Ana Verzone was on the show years ago and she is now back this week to talk about psychedelics and spirituality. We explore the differences between recreational use versus spiritual purposes, the science behind their use, and the benefits of gaining spiritual insight.

Ana Verzone is a Master Life Coach, Altered States Guide, and host of the Rebel Buddhist™ podcast. She is devoted to helping yogis and wanna-be Buddhas create an {unconventional} life of true freedom – inside and out.

We cover: 

  • Why people seek psychedelics for spiritual or mental health (11:33)
  • The difference between recreational use and intentional use (12:17)
  • What qualifies someone to guide someone on psychedelic experiences (15:23)
  • Integration is important following a psychedelic spiritual experience (19:57)
  • Who psychedelics is appropriate for and some reasons that support their use (33:04)
  • Ana answers, “Do you have to do the “hard work” to really get the benefit or spiritual insight?” (32:41)


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I think like several events that happen throughout our lifetimes, the morning of June 24th, 2022 will be a day you remember where you were when you heard the news that the Supreme Court overturned Roe v. Wade. I was getting into a Lyft in Boulder, CO, headed to the airport when the breaking news notification popped up on my phone. I stared at it for several seconds as the Lyft driver tried to make small talk with me, my stomach roiling with the two cups of coffee I had just consumed. 

I recorded a minisode where I talk about how to walk through something like this when you might be feeling fear, rage, hopelessness, and uncertainty; plus seeing people online who seem like they're handling it so much better. 

Plus, I talk a little about WHY the topic of safe and legal abortion is so integral to women’s empowerment.


Direct download: MSN-463.mp3
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This week Anna Stromquist and Kristina Wiltsee from This Spiritual Fix join me on the show. What caught my attention about their work, on TikTok, of course, is that they talk about primal wounds: abandonment, rejection, injustice and betrayal, and humiliation. I mean, who doesn’t struggle with those, right? I love their work and I am happy to share our conversation with you today.

In case you are new to Anna and Kristina, they are the hosts of the podcast This Spiritual Fix which within just four months of launching hit #2 on the Apple Podcasts Spiritual charts in the USA, and has hit  #1 in a handful of countries and top #100 in over fifty countries.

Some of the topics we discussed include:

  • What spirituality mean to Anna and Kristina (7:26)
  • We dive deep into the primal wounds: what they are and how to start and heal them: Abandonment, rejection, injustice, betrayal, and humiliation (11:13)


Direct download: MSN-462.mp3
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We are kicking off the spirituality and creativity theme of the podcast, whoop! Our first guest is Christina Dunbar, a storyteller, poet, producer, and a doula for women's voices. For the past decade, she's worked as a transformational catalyst, helping women heal voice and visibility wounds through storytelling, writing, and soul work.

In this episode, we have a conversation about sacred archetypes and how they manifest in the lives of women, the fear and vulnerability we feel when using our voice or displaying our creative endeavors, and owning the power of being a woman. Christina is one of my favorite people, especially to see her speak on stage. I really hope you enjoy our conversation.

Some of the topics we discuss include:

  • The sacred prostitute archetype and how that archetype work in the life of a woman (7:58)
  • Some of the sub archetypes of the good girl and how they come up in terms of visibility and vulnerability with our voice + art  (19:23)
  • Fear around visibility vs. being witnessed (31:05)
  • Shame that comes up for women around their body and sexuality and how that affects their voice and visibility (33:52)


Direct download: MSN-461.mp3
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Since we’re rounding out the theme of relationships, I’m hopping on a minisode talking about 

friendships! In this episode, I go over three common friendship scenarios/challenges as well as give you possible solutions. 

In this episode you’ll hear: 

  • A simple (but sometimes vulnerable!) thing to do to make sure your friendships stay healthy. 
  • What to do if you have a friend who doesn’t seem to open up as much as you do
  • What to do if you have a friend that you’ve lost touch with 

If you haven’t already, make sure you check out the two episodes I recently aired with friendship experts Danielle Bayard Jackson and Shasta Nelson. As I mentioned before, our friendships with women are incredibly important, sometimes we have challenges in those relationships (which is normal!), and I always want to make sure you have some solutions.


Direct download: MSN-460.mp3
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We’re wrapping up the relationship theme this week with guest Carole Cullen. I specifically wanted to include a guest in this series who was trained from The Gottman Institute and Carole fit the bill and y’all— she is amazing! In this episode, we talk about the seven principles for making relationships work. I took lots of notes while I was interviewing her and I’m sure you’ll get a lot out of this too  

Carole Cullen is a Licensed Marriage and Family Therapist, AAMFT Clinical Supervisor and public speaker. She is a Certified Gottman Method and Emotionally Focused Therapist specializing in working with couples in crisis. She has a group practice in Wake Forest, NC where she helps couples learn practical tools to reconnect with their partner and create a lasting love. 

We talked about:

  • Carole shares, in detail, the seven principles that make relationships work (4:24)
  • Emotionally focused therapy for couples in crisis (32:42)
  • Creating a secure attachment with your partner (and realizing your partner is not responsible for healing your childhood wounds) (35:23)


Direct download: MSN-459.mp3
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Dr. Elizabeth Cohen is on the podcast this week!  She’s a therapist who helps women maneuver through life’s toughest transitions. Most of us have been through something life-changing, either a breakup or a loss of a job. These changes can kick up complex emotions, and Dr. Cohen joins me to discuss the array of feelings that surface, and how to process them, and eventually heal. 

Dr. Cohen received her Ph.D. in clinical psychology from Boston University. As part of her graduate training, she treated clients at the world-renowned Center for Anxiety and Related Disorders in Boston, MA.

We talk about:

  • Some ways a woman can process her anger following something life-changing like divorce, loss of job, etc (6:58)
  • What it means to live by design versus living by default (21:25)
  • Dr. Cohen answers, “What is the long-term impact of divorce?” (30:45)
  • How to believe in your ability to heal (39:52)
  • Letting go of resentment in a broken relationship (40:30)


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Category:general -- posted at: 1:00am EDT

John and Julie Gottman are relationship experts that I often refer to. The Gottman's are famous for a term called The Four Horsemen of the Apocalypse and it's something that has helped me personally in my relationships a great deal. 

In this minisode I break down The Four Horsemen, give examples, as well as point to a resource that will help you and possibly your partner learn the antidotes for these common relationship behaviors. It’s simple, yet profound.


Direct download: MSN-457.mp3
Category:general -- posted at: 1:00am EDT

As we round up the relationships theme here on the show, I wanted to re-air one of my most downloaded episodes of all time. It’s an interview with my friend and colleague, Britt Frank, on healing from traumatic romantic relationships. 

Britt Frank, MSW, LSCSW, SEP is a trauma therapist, teacher, and speaker who specializes in the "Science of Stuck." Her work empowers people to understand the inner mechanisms of their brains and bodies. When we know how things work, the capacity for CHOICE is restored and life can and does change. 

In this episode you’ll hear: 

  • What is a narcissist and how does someone know they may be in a relationship with someone who is a narcissist? (7:16)
  • Britt’s goal is “dismantling the mental health myths that keep us feeling STUCK and SICK”. She shares what she means by that. (14:17)
  • Dealing with trauma: Some signs or patterns which signal someone should deal with their trauma. (14:45)
  • Why someone may get physically addicted to their narcissist and experience withdrawals. (23:10)
  • How someone can begin to heal from a narcissistic relationship. (27:45)
  • Mother wounds and grieving our childhoods (the things we didn’t get) or other parts of our lives. (33:06)
  • How COVID has affected Britt’s work, including the collective processing of COVID trauma. (40:11)


Direct download: MSN-456.mp3
Category:general -- posted at: 1:00am EDT

We’re talking about friendships on the show this week! We often focus on partners or familial relationships, so I knew I had to dedicate more than one episode in this series on friendships. Danielle Bayard Jackson joins me to talk about how women can create and maintain meaningful female friendships. 

Danielle is a certified friendship coach and national speaker dedicated to teaching women how to create and maintain meaningful female friendships. She has been featured on NBC News for her expertise, and her advice has been quoted in several other media outlets including Psychology Today, Well + Good, The Tampa Bay Times, and Insider.

“Making friends refers to cultivating something meaningful with another person.” Danielle Bayard Jackson

We talk about:

  • Some ways a woman can create (and maintain) friendships (7:18)
  • How to approach a friendship that feels one-sided when it comes to being vulnerable or trust (14:17)
  • Advice for women who have been hurt before in past female friendships (24:11)
  • How long does it take to make friends? (31:28)
  • What Danielle would say in response to someone saying, “Women are so catty…” (38:27)

Direct download: MSN-455v2.mp3
Category:general -- posted at: 1:00am EDT

In March of 2009 I wrote a blog post that over the years has popped up in people’s Google searches a lot. Apparently, many people are searching for ways to get over their ex and how to heal their broken hearts. 

While I’ve changed a lot since the spring of 2009, (I hadn’t had my second baby yet, hadn’t officially launched my business, and sobriety was still two years away!) I do think what I wrote was helpful, but I would give that advice differently than I did back then. 

This mini-sode is a short and sweet one. Basically, I talk about two things that are imperative to know as you’re navigating a broken heart, whether your experience was last week or a decade ago (or more). 

Also, early-bird pricing goes up on June 10th for the Daring Way™ Retreat! Click here to learn more about it and to sign up.

Direct download: MSN-454.mp3
Category:general -- posted at: 1:00am EDT

We are deep in our theme of relationships and I didn’t want to forget about those of you who are single or dating. Lily Womble joins me to talk about relationship with self, your love life, and practicing self-compassion whether you are a single or partnered individual. She also shares how to tap into your own freedom and agency. 

Lily Womble is the founder of Date Brazen where she’s helped hundreds of women around the world build badass dating lives that lead to extraordinary relationships through unconventional coaching and transformative community.

We talk about:

  • How women play small in their dating and love lives (7:47)
  • What high-achieving women struggle with the most in their love lives (16:19)
  • Why Lily believes dating can be an act of self-care (27:28)
  • Advice for people who regularly deal with dating anxiety (33:22)
  • How self-compassion impacts your love life (33:37)


Direct download: MSN-453.mp3
Category:general -- posted at: 1:00am EDT

When we talk about relationships, we sometimes tend to leave out friendships. But friends are such an important aspect of our lives. Shasta Nelson is back on the show to talk about how to deepen friendships, get to the heart of why friendships are important, and some ways to build meaningful connections. 


Shasta Nelson is a keynote speaker, author, and leading expert on friendship and healthy relationships at work. She is constantly teaching all of us how to create healthier and more fulfilling relationships in our lives.


We talk about:


  • Why friendship is important in women’s lives (5:00)
  • There are three requirements for a healthy relationship: positive emotions, consistency, and vulnerability (13:07)
  • How to be vulnerable within your friendships (14:16)
  • 49% of you feel even more distant from friends and family now than a year ago, due to the pandemic. Shasta shares how you can begin to foster and build connection with others (25:19)
  • How to repair a friendship that has drifted apart (37:29)


Direct download: MSN-452.mp3
Category:general -- posted at: 1:00am EDT

Love them or not, the Kardashians and their show are an impactful part of pop culture. You probably know they aren’t the most healthy family in terms of their communication. You don’t necessarily think of them when you think of families that talk about their feelings in a way you’d probably want to emulate. 

That’s why in today’s minisode, I’m pulling two examples from the same episode on how NOT to communicate. 

This episode is for all the people out there who struggle with how to talk to their family, co-workers, friends, and many others. In it, you’ll hear: 

  • First up, a comment from yours truly on the leaked document from SCOTUS about Roe v. Wade. 
  • Both Kourtney and Rob hurt Kris’s (their mom) feelings, and what they do in response to hearing about it from her. 
  • WHY we typically fall short when someone tells us we’ve hurt their feelings. 
  • Examples on how to “clean up your mess” (aka apologize).

Lastly, if you’re interested in signing up for The Daring Way™ Retreat that's coming up in September but have some questions that aren't answered on the info page you can book a quick call with me to get your questions answered. Simply scroll down to the FAQ’s after reading THIS PAGE and book your call.


Direct download: MSN-451.mp3
Category:general -- posted at: 12:00am EDT

Kate Anthony returns to the show this week! She joins me in a conversation on how women can best maneuver relationships in today’s world. We also discuss making the difficult decision to stay in or leave your marriage. Kate’s passion is to empower women to find their strength and confidence even in the most disempowering of circumstances, and our conversation is a perfect example of her mission in action. Kate Anthony is the host of the critically acclaimed and New York Times recommended podcast The Divorce Survival Guide Podcast and the creator of the groundbreaking online coaching program, Should I Stay or Should I Go? 

We talk about:

  • How the patriarchy has affected women’s ability to find happiness and fulfillment in their long term relationships (9:39)
  • Narcissistic abuse vs. narcissism and relationships (15:30)
  • Why you shouldn’t stay in a relationship for your kids’ sake (21:09)
  • You can’t do the healing work or heal from trauma while you are still experiencing it (32:02)
  • Kate answers, “Should you be best friends with your ex?”  (38:54)
  • How to co-parent within a high conflict divorce (43:30)

Direct download: MSN-450.mp3
Category:general -- posted at: 1:00am EDT

Today I have a special bonus episode to share! Ashley Stahl has been a guest on the podcast and she was here we talked about how to get unstuck and uncover your career direction. As host of You Turn Podcast (spelled Y O U ), Ashley helps you elevate your confidence, both in work and love. She speaks often on how to get clarity and fulfillment on what path will truly light you up in your career.

I am delighted to share my You Turn Podcast interview where we talked about money, power, and how to maximize your confidence. 

You’ll hear:

  • How to have a healthy relationship with money
  • How your childhood experiences shape your perspective with money and risk-taking 
  • Some tools to connect with your intuition


Direct download: MSN-449.mp3
Category:general -- posted at: 1:00am EDT

In week two of our relationship theme, Dr. Akua Boateng joins me for a conversation about healing from breakups, overcoming co-dependency, and creating intimacy with a partner, beyond the bedroom. She also gives a 3-minute masterclass on navigating difficult conversations with a partner. When I say our conversation was enlightening, that’s an understatement. 

Dr. Akua K. Boateng is a sought-after mental health and relationship expert. With over 14 years of experience in clinical practice and education, she specializes in an integrative approach to treating anxiety, trauma, relationship issues and other emotional concerns.

We talk about:

  • Dr. Boateng offers her advice for having open and hard conversations with a partner (4:19)
  • On and off again relationships: why do people stay in them? (12:29)
  • The best way to navigate healing from a breakup (23:51)
  • Overcoming and healing from codependency (27:40)
  • The different ways to create intimacy in relationships (31:35)
  • Reparenting: what it looks like and how to get started (36:23)


Direct download: MSN-448.mp3
Category:general -- posted at: 1:00am EDT

We are moving into our relationship theme on the podcast, yahoo! In this series, we’ll be talking about romantic relationships, friendships - all kinds of relationships. To kick things off, Laura Danger joins me for a conversation about the division of labor and invisible labor in relationships.

I first learned of Laura on TikTok, of course. She is an educator and an advocate and unapologetically champions for equitable division of labor at home and in the workplace. She raises awareness of the insidious undervaluing of care and empowers domestic engineers to fight back.  

Whether you are in a relationship or are single, don’t turn off this episode. Laura’s advice is helpful to everyone! 

We talk about:

  • The Fair Play method: what is it and how can it help couples or even people at work (5:09)
  • If you are uneasy about opening a discussion about fairness in domestic relationships or workplace responsibilities - Laura offers advice on a good place to start (17:25)
  • Everyone deserves rest, space, and time for their own fulfillment (24:19)
  • How to respond to or set boundaries with someone who makes a comment about the division of labor in your relationship (37:02)
  • How to address domestic labor and division of labor conversations when in a new relationship (46:15)

“You have 24-hours in a day. How much of that are you going to give away and for how long?”


Direct download: MSN-447.mp3
Category:general -- posted at: 1:00am EDT

Today is a bit of a random minisode– I ended up sick on my birthday (not Covid, but it still sucked), and on a positive note, we got a new puppy! More on that introduction later (and after I start to get more sleep 😫) but today I wanted to share how Brené Brown’s work is impacting me both personally and professionally.  Also, if you live in or near Orlando, Florida, you definitely want to listen to this episode! I’m giving away TWO FREE TICKETS to the Think Better Live Better event that I’ll be speaking at in May. 

In this episode you’ll hear: 

  • Some behind the scenes! I share with you information I got as a Daring Way™ facilitator of some changes based on Brené’s research
  • A podcast I’ve been bingeing lately that you might like 
  • A giveaway! I’m giving away two tickets to an event I’m speaking at in Orlando next month!


Direct download: MSN-446final.mp3
Category:general -- posted at: 1:00am EDT

We’ve come to the final episode in the series all about how we heal ourselves, next week we’ll begin a series on relationships, woohoo! But first, Dr. Shyamala Kiru is here to talk about emotional intelligence and communication skills. Together we talk about how to leverage your emotional intelligence and master every area of your life. 

Dr . Shyamala is an ex-therapist turned relationship and leadership expert with 20 years of experience. The EQ Code, her global coaching company, trains professional women to master their emotions, communicate fearlessly, and lead with confidence so they can execute their whole mission at a whole new level.

We talk about:

  • What emotional intelligence actually looks like (4:52)
  • Dr. Shyamala explains the connection between our emotional intelligence and our capacity for success, both personally and professionally  (6:58)
  • The four pillars of the EQ code and how each pillar helps women master every area of their life  (12:55)
  • Can your communication skills make or break success? (13:45)
  • Some ways a woman can leverage emotional intelligence in their life (43:50)


Direct download: MSN-445.mp3
Category:general -- posted at: 1:00am EDT

I am so pumped for you to listen to my conversation with registered dietician Megan Hadley! We are talking all about how to recover from diet culture. Megan is a nutrition therapist and owner of Simple Nutrition, a nutrition counseling practice in Greensboro, NC and founder of Fork the Food Rules, a membership for people who have decided not to diet. 

Together we discuss Megan’s belief that all bodies are good bodies and that from cake to kale, all foods are good foods. We explore how to shift and transform your thoughts about food, how to determine what healthy means for you, and some ways to step towards a healthy relationship with your body and food.

We talk about:

  • The most common pitfalls of failed healthy habits with high-achieving women (3:53)
  • When you feel shame about the food you put into your body, it affects the way you show up in the world (6:21)
  • Helping women determine what is healthy for them (11:07)
  • Strategies to manage the guilt and shame that some women feel about not achieving health goals (13:47)
  • Intuitive eating and how it differs from the most popular eating plans (26:30)


Direct download: MSN-444.mp3
Category:general -- posted at: 1:00am EDT

It’s my birthday! And I have some words of wisdom. 


I racked my brain with what to share on this week’s minisode, and decided to bring you what’s on my mind as I take another trip around the sun. In this minisode you’ll hear: 

  • What I keep telling myself when I find that I’m judging others, or even myself. 
  • My thoughts on aging in general. 
  • An update on the process of growing out my grey hair (did I change my mind?!)


Direct download: MSN-443.mp3
Category:general -- posted at: 1:00am EDT

This week I am talking about emotional regulation with Eliah Prichard. This was such an insightful conversation around boundary setting and more. Eliah is an educator, coach, and founder of The Rebound Way. We also talk about emotional empowerment, how to speak your truth, and regulate emotions rather than mirror those around you.

Eliah helps people who are ready to feel epic in their bodies and confident in expressing their unique identity. Her hope is to equip people with the tools they need to adapt effectively to change in their lives. 

We talk about: 

  • Self-abandonment as a behavior: how it manifests and what it looks like (5:44)
  • The best place to start with boundary setting is learning how to regulate your emotions (12:33)
  • Eliah shares an experience from childhood where embarrassment trumped physical pain (19:10)
  • Using feelings an indicator for growth and change (22:31)
  • What to do if you break down or get emotional during a boundary-setting conversation (16:01)
  • “When you learn to be with your own emotions and have self-compassion for yourself, you are so much better being there for other people.” -Andrea (43:05)

“All you have control over is showing up. You can create the safety you crave and bring that to your relationships.” Eliah Prichard

Direct download: MSN-442.mp3
Category:general -- posted at: 1:00am EDT

This week’s guest, Christine Gibson caught my attention on TikTok. In several of her videos, she talks about two types of therapy, top-down and bottom-up therapy. In this episode, she joins me to talk about therapeutic modalities, like EFT, for healing trauma. We also explore the powerful ways our body responds in connection with our nervous system to trauma.

Christine is a family doctor and trauma therapist in Calgary, Canada. She has studied systems thinking, the use of storytelling towards healing, and created a residency training program in health equity.

We talk about:

  • Christine shares how the EFT modality can help with healing trauma. (5:59)
  • The 2 types of trauma therapy: top-down (talk-based work) and bottom-up (body-based work). (9:00)
  • Christine explains the Polyvagal Theory and how the different parts of the nervous system respond to stress. (18:31)
  • We explore just how deeply the body and the brain are connected. (31:54)
  • If someone is certain they have experienced trauma, Christine offers some thoughts on how to start healing. (39:21)
  • Feeling heard and being seen is one of the goals of therapy. Validation of your feelings is what helps you heal. (51:48)


Direct download: MSN-441.mp3
Category:general -- posted at: 1:00am EDT

Recently I received an email from a woman, let’s call her Jennifer, who’d read How To Stop Feeling Like Shit and had a question; specifically about how to know when it’s your inner-critic speaking about a new endeavor, or when it’s actually factual. Here’s her question: 

So, how do you know if it’s just you berating yourself or the possibility that you’re just not good enough? I mean, in reality, we have things that we are not meant to do no matter how much effort we put in.  So how do we know? When will we know? 

I am originally from the theatre industry. The pandemic gave me the chance to try out new things besides acting. So now, I’m in the marketing field, totally different from what I usually do, and trying my best to work my way up. There are doubts and failures along the way. So how do I know that they are just doubts and negative thoughts or that I’m just not fit for the job? How do I know when to give up? When to accept the fact that this isn’t for me? How do I know that something is just a fact and not a negative thought?

This is such a great question, one that I’ve struggled with myself and I’m sure many of you have as well. In this minisode, I’ll cover: 

  • Seth Godin’s book, The Dip: A little book that teaches you when to quit (and when to stick). Seth has a great metaphor of a Dip and a cul-de-sac and explains what each is and how that can help you decide when to quit or stick it out. 
  • A plethora of questions to ask yourself to get curious about your situation to hopefully get yourself to an answer. 
  • The one question I ask myself whenever I want something big, and am not sure if I want to stick it out or not (it’s the question that led me to not continuing my college education to go to medical school).


Direct download: MSN-440final.mp3
Category:general -- posted at: 1:00am EDT

We have talked about EMDR on the show previously as a treatment for trauma. This week, Vanessa Pezo joins me to discuss how EMDR can be used for the treatment of other types of distress like performance anxiety or even common fears, like the fear of flying. We also discuss narrative exposure therapy, creativity as a tool for healing, and the complexity of trauma therapy for crime victims.  

Vanessa Pezo, LCSW (she/her) is a licensed therapist and trauma specialist based in Long Beach, CA. In her private practice, Vanessa specializes in serving diverse survivors of complex trauma using EMDR, cognitive behavioral therapy, narrative exposure therapy, and somatic techniques to help survivors of trauma find healing and recovery. 

We talk about:

  • How EMDR can help with the treatment of other types of distress. (5:59)
  • Narrative exposure therapy (NET): what it is and how it helps. (15:25)
  • NET often uses writing as a way to reflect on past experiences. Vanessa speaks about using creativity as a tool for healing. (19:31)
  • On Vanessa’s website she writes “After a trauma, we can sometimes fall into unhelpful patterns of thinking that change the way we view ourselves, others, and the world.” She explains what she means by that. (25:01)
  • One modality isn’t going to work for everyone. (31:47)
  • Trauma therapy for crime victims: navigating trauma while also navigating the criminal justice system can be a complex and long journey. (32:53)


Direct download: MSN-439.mp3
Category:general -- posted at: 1:00am EDT

This week I am talking to Bethany Webster about the mother wound. Bethany says, “When we are children and our mothers harm us, they are to blame. They are adults and are responsible for us. But as we grow up and turn into adults, it then becomes our responsibility to do the healing within ourselves. If you can walk the path of healing the mother wound and inner mothering, the rewards are so rich.” 

Bethany is a writer, international speaker, and transformational coach. She started blogging in 2013 about the Mother Wound and quickly experienced worldwide demand for her work. Through blending research on intergenerational trauma, feminist theory, and psychology with her own personal story, Bethany's work is the result of decades of research and her own journey of healing.

If you have a great relationship with your mother, don’t turn this episode off! Even if you have or had a good relationship with her, we can still struggle with some mother-wounding. Tune into this episode to hear about what the mother wound is and how to begin to heal from it. 

We talk about: 

  • Bethany explains what the mother wound is and where it comes from. (5:06)
  • Healing the four layers of the mother wound. (7:25)
  • The cost of avoiding the mother wound and what prevents women from healing it. (13:47)
  • How to heal the mother wound without mother-blaming. (20:14)
  • What to do if/when your mother responds with “Oh, so it’s always my fault?” (36:53)
  • Bethany’s experience with estrangement from her mother. (39:24)


Direct download: MSN-438.mp3
Category:general -- posted at: 1:00am EDT

Today’s minisode revolves around codependency. Many years ago, when I was in my 20s and in a difficult relationship, my therapist told me I was codependent. I read Melody Beattie’s Codependent No More and saw so much of myself in it. I highlighted all the symptoms and to be honest, at the time, I wasn’t totally clear on what I had to do to solve the problem. In this minisode, I’ll talk about: 

  • Some common symptoms of codependency, as well as how it looked in my life when I was deep in it. 
  • A quote from my friend and therapist Britt Frank about why she’s not a fan of the current narrative that surrounds codependency 
  • What I wish I would have learned early on that would have helped me get better help 
Direct download: MSN-437.mp3
Category:general -- posted at: 1:00am EDT

Britt Frank is back on the show! Britt Frank, MSW, LSCSW, SEP is a trauma therapist, teacher, and speaker who specializes in the "Science of Stuck." She is one of my favorite therapists who offers another perspective on personal development.   In this episode we discuss what Britt believes to be some of the inaccurate information the mental health and wellness world teaches us and how that information impacts our personal development journey. Britt’s goal is to educate, empower, and equip people to transform even their most persistent and long-standing patterns of thinking and doing. You’re going to love this conversation, I have no doubt. 

You’ll hear: 

  • The parts of us that people typically hate are the parts that are trying to protect us. (7:17)
  • Why Britt says, “Depression is debilitating but it is NOT a chemical imbalance.” (11:38)
  • Why addiction is NOT a disease. (15:35)
  • We need to understand behavior function in order to get to behavior change. (19:29)
  • If we could change our inner monologue to an inner dialogue we can calm the nervous system down. (23:19)
  • Anxiety is as necessary to your health as the check-engine light is to your car. (29:49)
  • If a medication or modality isn’t working for you, you’re not broken. Healing is complex. (39:27)
  • Therapy is not about blaming your parents, it’s about becoming a parent to yourself. (43:21)
  • Trauma is not always about the things that happened to you. It is also about the things that didn’t happen to you, but should have. (44:20)


Direct download: MSN-436.mp3
Category:general -- posted at: 1:00am EDT

I love learning about different trauma therapies and giving you options to find specialists who can help you heal. TikTok is rife with mental health professionals giving sound advice. I first came to know this week’s guest, Simone Saunders, when I saw her Tiktok video about a symptom of trauma: a sense of a foreshortened future. 

Simone is a mental health and wellness-based content creator and licensed therapist. She is known for creating content that breaks down psychoeducational topics into digestible pieces, normalizing mental health issues, and giving an inside look at the therapy process.

Together, Simone and I have a conversation about Accelerated Resolution Therapy, understanding internal family systems, and unpacking the various symptoms of trauma and failed attachment in childhood. 

You’ll hear:

  • Accelerated Resolution Therapy (ART) and how it helps reprogram the way in which traumatic memories and images are stored in the brain so that they no longer trigger strong physical and emotional reactions. (6:04)
  • How Internal Family Systems (IFS) to help individuals to heal. Simone shares some of the common categories of parts firefighters, managers, and exiles, as well.  (10:00)
  • A symptom of trauma that is not talked about enough is a sense of a foreshortened future. Simone explains what it is and how it shows up. (23:30)
  • Hyper-Independence and its relation to attachment. (25:30)
  • How to talk to your family about your mental health journey and experience with therapy. (31:15)
  • Simone answers, “Is therapy a life-long journey and should you take therapy breaks?” (40:38)


Direct download: MSN-435.mp3
Category:general -- posted at: 1:00am EDT

Giselle Owen, mascot of the podcast, lover of her Dirty Baby and popcorn, my right-hand girl, my soul dog passed away peacefully in my arms on Wednesday, February 16th. Part of this episode is a tribute to her. 

I open the podcast with a little follow up to episode 432– the episode on humiliation with Amy Smith. I had the biggest vulnerability hangover after airing that show, I couldn’t believe I released an episode that had me break down in tears for y’all to hear. However, that was my fear talking, saying I should pull the episode, and I could see that pretty quickly. In this minisode I give you my thoughts on that. 

Lastly, I talk about dogs, a quick history on how we got Giselle, and the epiphany I had the day after she died about one of the reasons people love dogs so much. 

Thank you for listening, and thank you to those of you who have watched Giselle over the years on my Instagram stories and who even knew her toys names! She was such a good dog, and I am in the throes of grief without her. If you would have met her, she would have LOVED you. She loved people, a lot more than she cared about other dogs. 

And to anyone who’s lost a pet they loved dearly, I see you.

Direct download: MSN-434.mp3
Category:general -- posted at: 1:00am EDT

I first met this week’s guest, Christie Tate, at a book festival last year. I quickly realized that since we are on the theme of therapy and healing ourselves, she would be an interesting addition to the series. Christie is a lawyer who wrote about her experience in group therapy and her debut memoir about her adventures in life transformation through group therapy is called Group--How One Therapist and a Circle of Strangers Saved My Life

On paper, Christie explains that her life was great. But inward, she was depressed, lonely, and isolated. She eventually agreed to go to therapy. In this episode, she shares her experience with getting psychologically and emotionally naked in a room of six complete strangers—a psychotherapy group—and how in turn she found human connection, and ultimately, herself. 

You’ll hear:

  • Christie shares what led her to therapy in the first place and shares her journey to group therapy. (6:23)
  • Group therapy: what it’s really like. (8:41)
  • The highs and lows of group therapy. Christie shares one of highs, sharing a food secret with the group and one of her lows which have to do with jealousy about who is getting attention. (17:40)
  • Shining a light on the issue is where the healing begins. (36:00)
  • Insight and advice for those reluctant to go to group therapy. (40:55)


Direct download: MSN-433.mp3
Category:general -- posted at: 1:00am EDT

This week I have a conversation about shit that matters with unqualified people to share with you. My bestie, Amy Green Smith, helps me unpack the emotional damage humiliation has caused me for so many years and let it be seen for what it is. 

I had been told by a well-meaning friend that humiliation wasn’t something I should feel. After all, the things that happened to me (my ex-husband cheating on me) weren't my fault. Together Amy and I unpack the weight of humiliation, shame, and self-worth.  By the end of this episode, I finally settled into the notion that healing is truly a one-day at a time journey. 

We explore:

How earth-shattering it is to actually feel seen. 
If it is painful to you, it is valid. 
My inner teenager is pissed. 
We are all navigating trauma, personally and generationally. 
Unpacking trauma is labor
There is a tremendous weight of being the one in the family to carry the emotional load. 

And finally, from Amy, “We all have our shit and we are never done doing the work. There is an element in grief in this knowledge. The work won’t be void of hardship. We can just engage it in a more powerful way.”


Direct download: MSN-432.mp3
Category:general -- posted at: 1:00am EDT

Around 2013, I had a shoulder injury that turned into something called “Frozen Shoulder”, and later had to have surgery. I wanted to use this story as a metaphor for our emotional wounds and healing. In this minisode, I tell the story and you’ll also hear: 
  • What I had to do before surgery for months, that we all do in different ways when it comes to our emotional lives. 
  • How we all build up scar tissue and what we can do about it. 
  • What we do afterward; when it comes to both surgery for an injury and healing our internal emotional wounds. 

If you’re wanting to learn some amazing coping mechanisms, consider joining me and other like-minded women for one of my upcoming retreats. We’re gathering in May for a non-recovery retreat, and again in September, for a recovery-focused retreat.


Direct download: MSN-431.mp3
Category:general -- posted at: 1:00am EDT

If you’ve ever been interested in learning about Transmagnetic Stimulation (TMS), genetic screening, and being diagnosed with ADHD - then you are in the right place! This week, Dr. Sasha Hamdani joins me to talk about all of those topics and more. 

Like several of the past guests in the series on healing, I found Dr. Hamdani on TikTok. Y’all, Mental Health is a big topic over there! Dr. Hamdani is a Board Certified psychiatrist and ADHD specialist. In addition to her private practice, she has a robust social media following across multiple platforms where she provides accessible and accurate information about ADHD. I am excited to introduce you to her and the work she does in the area of mental health and healing.

You’ll hear:

  • Dr. Hamdani and I both share our ADHD diagnosis stories and then discuss whether or not someone can someone have symptoms of ADHD but not have ADHD. (9:18)
  • Transmagnetic Stimulation (TMS): what it is, who it can help, and how it helps. (16:44)
  • How you can prepare for your first meeting with a mental health medical professional. (34:21)
  • The benefits of genetic screening, what kind of data you can get from the testing, and who should use it. (39:42)
  • How the stigma of having ADHD is different for women. (49:28)


Direct download: MSN-430.mp3
Category:general -- posted at: 1:00am EDT

We are continuing down our path answering the question, how do we heal. My friend, Sherianna Boyle is back on the show, this time to talk about emotions. We can’t have a theme around healing without talking specifically about our emotions, because they are so important to the healing process. 

Sherianna is the author of ten books including her latest Emotional Detox Now: 135 Self-Guided Practices to Renew Your Mind, Heart & Spirit. In this episode, we discuss the power of cleansing our emotions in order to get to a place of healing. Sherianna also offers her insight on the benefits of cleansing practices and how they can transform your attitude, focus, and energy.

You’ll hear:

  • What it means to cleanse challenging feelings and emotions. (5:48)
  • The difference between a feeling and a reaction to a feeling. (8:07)
  • The seven-step practice of emotional detox using the acronym CLEANSE. (18:51)
  • The benefits of a cleansing practice. (20:27)
  • How emotions can support a great life right now. (31:47)
  • Tell-tale signs you may be numbing out or avoiding your feelings. (33:51)

Direct download: MSN-429.mp3
Category:general -- posted at: 1:00am EDT

Over the last few weeks, we’ve been hearing from some amazing therapists and experts in the field of inner work. We’ve heard about attachment styles, epigenetics, family roles, and more. And over this time I’ve been heavily pondering the question, Do we ever truly heal? 

In this minisode, you’ll hear: 

  • My opinion on healing– in other words, what does that actually mean? 
  • The one question you need to ask yourself and bring that answer to your therapist 
  • The steps necessary to take before you begin your healing journey

Don’t forget, if you’d like transcripts to this episode (and any episode!), simply go to the episode page. 

Direct download: MSN-428.mp3
Category:general -- posted at: 1:00am EDT

We continue our conversation about healing ourselves with guest Melissa Parks! Melissa is a licensed therapist who specializes in Emotionally Focused Couples Therapy and trauma therapy. I learned about her work through TikTok when she kept appearing on my For You Page. I have since come to learn just how insightful she is around the topic of attachment styles and the modalities she uses in her practice.

In this episode, we explore some of the modalities, such as EMDR and Somatic therapy. Melissa also describes the four different attachment styles, anxious, avoidant, disorganized, and secure; and how they may manifest in our lives. She also explains how we can move through rigidity (avoidant or anxious, for example), to a place of security and healing.

You’ll hear:

  • EMDR: what it is and what symptoms it can help treat. Plus, it is not just a modality for treating trauma, it can be used for treating anxiety, depression or even lack of motivation. (6:47)
  • Melissa explains how attachment styles are like strategies, shares the four different kinds and explains how the goal is moving from rigidity to consistency. (18:55)
  • How someone can move into a secure attachment style. (27:39)
  • Examples of when unhealthy attachment styles can cause conflict in a relationship. (33:22)
  • Somatic tools and skills: what they are and when someone would use them. (40:32)


Direct download: MSN-427.mp3
Category:general -- posted at: 1:00am EDT

Healing ourselves from past trauma can be done through different avenues and modalities. As we continue the theme of healing, author and neuroscience educator, Sarah Peyton, joins me for a conversation about epigenetics, disorganized attachment styles, and self-expression.

Sarah uses resonant language to heal trauma with exquisite and warm gentleness. In this episode, she helps us understand the effects of generational trauma and offers insight on how we can heal ourselves. And, y’all, her voice is so soothing and comforting. I know you are going to enjoy this episode.

You’ll hear:

  • Sarah’s time-travel empathy process and how it may help with the healing of generational trauma. (7:13)
  • Epigenetics, including what it is, and how it reveals itself in our lives. (11:59)
  • Attachment styles: disorganized, avoidant, etc. (25:50)
  • What stops us from easy self-expression. (29:52)
  • The unconscious contracts we make with ourselves. (33:19)

Direct download: MSN-426.mp3
Category:general -- posted at: 1:00am EDT

Welcome to my first podcast minisode! I’ll be dropping these short episodes on the first and third Fridays of the month (in addition to the regular episodes every Wednesday). They’ll be about ten minutes long, ad-free, and it could be anything from a book I’m reading that I think you might like, or my hot take on something happening in pop culture. 

Since the theme we’re talking about over the next few months is all about healing; more specifically around trauma and different healing modalities, I wanted to take a moment to talk about something important, and that’s how we talk about trauma publicly. 

I wanted to give my opinion, as someone in the personal empowerment field. 

The good news is that trauma is talked about now more than it ever has been. Previously, the only “appropriate” time to talk about it would have been in a psychiatrist's office. If you spend any time in the self-help spaces on social media, you’ll see that the topic of trauma is having its time in the spotlight. Which is great, but does come with a drawback. 

In this minisode, I talk about: 

  • The difference between trauma-informed and trauma-responsive 
  • Why that should matter to you
  • What to look for in a practitioner/coach and what’s okay and not okay in terms of treating trauma 

Don't forget– if you’re interested in learning more and possibly signing up for my next Daring Way™ Retreat (the first one in almost three years!) hop on over to THIS page, read the details and sign up to be notified when we open registration.

Direct download: MSN-425.mp3
Category:general -- posted at: 1:00am EDT

This show marks the kick-off of themed episodes, where we’re looking at the question, “How do we heal ourselves?” In the episodes coming up over the next couple of months I'm going to be talking to therapists, psychiatrists, psychologists, and others who have a different perspective or expertise around the topic of healing. To begin, I’ll be talking to experts who are sharing their wisdom about family roles, trauma responses, epigenetics, attachment styles, and even healing ancestral wounds. 

You know how much I love talking about the deeper stuff and the things that we talk about in counseling, therapy or even in the company of trusted friends. I'm kicking off this theme with  Elizabeth Kupferman. She is a woman that I met on TikTok. (Yes, the app is not just for kids!) Elizabeth is a Licensed Professional Counselor and is the author of The Irreverent Grief Guide and the Irreverent Trust Guide: How to Trust Again After Trauma F*cked You Up. 

In this episode, Elizabeth and I discuss Complex PTSD, the impact of familial roles on our lives, and explore the trauma responses and the importance of replacing the responses with personal development tools to help heal. 

In this episode you’ll hear:

  • How trauma work helped Elizabeth heal her eating disorder and how it led her to the work she is doing today. (9:14)
  • The different “roles” children are put into in a family system, The Hero, Golden Child, Scapegoat, The Lost Child and Mascot; and how these roles impact us later in life. (11:49)
  • The four trauma responses: flight, fight, freeze, and fawn and the importance of learning to replace the trauma responses with tools. (22:43)
  • What Elizabeth means when she says, “Complex PTSD is the autoimmune disease of the psyche.” (40:37)

Direct download: MSN-424.mp3
Category:general -- posted at: 1:00am EDT

“Change is one of the most creative forces in our life.” This week, Kristine Carlson joins me to talk about moving through change and how it allows for expansion and growth. We also discuss grief, including her journey through grief after the sudden passing of her husband. Finally, we discuss how to make empowered choices during times of hardship.

For those new to Kristine Carlson and her work, she is a New York Times bestselling author, speaker, and leader in the field of transformation. After collaborating with her late husband Dr. Richard Carlson created a publishing industry phenomenon with the Don’t Sweat the Small Stuff series—selling more than 25 million copies worldwide—today, Kris is emerging as a profound teacher in the areas that matter most to the human heart: how to heal and how to love. Join us for this powerful and enjoyable conversation.


In this episode you’ll hear:


  • Kristine shares her journey through grief and describes her star mantra, “Surrender, trust, accept, release and receive.” (12:31)
  • The willingness to give and receive support from others during the grieving process. (22:15)
  • During times of stress or hardship, how can we make empowered choices? (27:21)
  • Why we resist change and some ways we can embrace it. (31:27)
  • Out of all of her books, Kristine shares her favorite one to write and why. (37:38)
  • Action steps you can take to live with intention. (42:33)


Direct download: MSN-423.mp3
Category:general -- posted at: 1:00am EDT

This week we are talking about adventure, starting new things, and how to be the CEO of your own life. Amber McCue joins me for this lively conversation! Amber is a business coach, podcast host, and founder of Right on Time Living.  In our conversation, she shares her “right on time,” mantra, being aligned with your values, and building resilience. 

From being a single mom at the age of 18 to owning two companies that allow her to work from anywhere. Today Amber runs her businesses anywhere around the world from Chicago to Africa. Through her books, speaking, and in her coaching programs, Amber partners with business owners around the world who want to get more done, realize their dreams and get freedom for themselves.

  • Amber moved 15 times in one year. She explains how she did it and some strategies she used to deal with change so often in a one-year timespan. (6:42)
  • The ‘right on time,’ mantra. (7:02)
  • The way that we act or speak reveals our values. Sometimes it is very clear when we are or not in line with them. (13:38)
  • A fresh start doesn’t always mean committing to a drastic new course of action. Amber shares ways you can start and move forward from your new beginning. “A small step can have a big impact.” (18:12)
  • Amber’s photography business shut down and grew during COVID, she explains how that was possible. (27:20)
  • The three habits of a Modern CEO to implement into your life. (42:03)


Direct download: MSN-422.mp3
Category:general -- posted at: 1:00am EDT

This episode is for anyone who struggles with finding their strengths. With help from my guest, Kyle Elliott, we help you answer the question, “What am I great at?” We also explore the topic of job change and figuring out what is your specialty in order to advance yourself in your career.  

For those new to Kyle, he is the founder and career coach behind As a result of working with Kyle, senior managers and executives have landed jobs at Facebook, LinkedIn, Amazon, Google, Microsoft, and nearly every other Fortune 100/500 company you can think of. Tune in to find out how to identify and own what makes you fabulous! 

  • Kyle shares how he became known at Caffeine Kyle and his journey to career coaching.
  • The biggest barrier people face when it comes to achieving happiness in their careers/lives.
  • If a lack of confidence is an issue for you - Kyle offers some strategies to boost confidence.
  • How to identify what makes you fabulous.
  • Owning your fabulousness once you pinpoint what it is. 
  • LinkedIn Profile strategies for individuals looking for a career change.

Direct download: MSN-421.mp3
Category:general -- posted at: 1:00am EDT

Fear is one powerful emotion. This week’s episode focuses on how fear shows up in our lives (hello, there…imposter complex) and what we can do to move through it in order to open new doors. Joining me on the show is Judi Holler. Judi Holler is a keynote speaker, thought leader, podcaster, improviser, and author of the book, “Fear is My Homeboy.” Judi’s energy is contagious. I  believe her work will resonate with you. 

Together, we explore the everyday things that happen to us and the blocks that get in our way. Judi walks us through some improv exercises to help open new doors and keep you moving forward. And as Judi likes to say, “Old keys don’t open new doors.” 

In this episode you’ll hear:

  • Judi’s view of the imposter complex and some ways she teaches people to combat it.
  • The improv mindset and how it can help build confidence.
  • How to turn obstacles into opportunities and tools to help navigate even the worst of life’s storms.
  • The fear-setting roadmap and how to keep your emotions in check in stressful situations. 
  • Judi takes me through an improv exercise to showcase the true magic of the word, “and.”


Direct download: MSN-420.mp3
Category:general -- posted at: 1:00am EDT

This week we are exploring the spiritual side of personal development. Kimberly Snyder joins me to talk about the various practices and teachings she shares in her upcoming book, You Are More Than You Think You Are: Practical Enlightenment for Everyday Life.

We discuss the benefits of working with your energy to enlighten your whole life, creativity, confidence, and more. Kimberly also shares her story of religious deconstruction and her spiritual awakening, learning universal principles, and working with a deeper connection.

In this episode you’ll hear:

  • Kimberly’s turning point inspired her spiritual awakening and subsequent writing of her books. 
  • What True Self is and tapping into your True Self potential.
  • How to tune into the source and your intuition. 
  • Yogananda and why is he important to people today.
  • Why practices and techniques are important to helping us move into our highest potential.


Direct download: MSN-419.mp3
Category:general -- posted at: 1:00am EDT

This week, Kerra Bolton joins me to discuss her intriguing story to learn to swim, dive, and map sunken slave ships and overcome her fear of swimming in open water. As she shares her story, you’ll hear her explain the process of working through her fears and learning to respect the water and trust herself. We also dive into the layers and history of epigenetics and mtDNA and how our past can help us to understand our current state of being.

Kerra is a writer, filmmaker, and CEO of Woodbine Films. She specializes in first-person, personal narratives that excavate joy from trauma. Currently, she is directing her first feature documentary, Return of the Black Madonna, and writing a book, Water in My Bones, about her epic quest.

In this episode you’ll hear:

  • Kerra shares her experience of learning to swim, dive, and map sunken slave ships; as someone who is fearful of water and swimming. (9:14)
  • Kerra’s passion with diving for sunken slave ships. (15:31)
  • Restorative practices: what they are and how they can help strengthen relationships within communities. Plus, how Kerra became a filmmaker in her 40s and the challenges of bringing stories to screen (31:50)


Direct download: MSN-418.mp3
Category:general -- posted at: 1:00am EDT

The word “wonder,” gets used a lot around the holiday season. But have you ever stopped to think about how wonder shows up in your everyday life? Andrea Scher joins me this week for a conversation about how to live a more vibrant life full of wonder, presence, and connection.

Andrea is an artist, author, and life coach whose work is driven by her belief in the transformative power of creativity. She is also the author of Wonder Seeker: 52 Ways to Wake up Your Creativity and Find Your Joy. After having this conversation with Andrea, I am looking at the world a little bit differently.

In this episode you’ll hear: 

  • Andrea defines wonder and how it shapes her work and her life. (5:26)
  • We explore some of the memories of wonder that are potent in our lives. (7:08)
  • How wonder can be an antidote to anxiety. (14:22)
  • The difference between wonder and joy. (26:26)
  • The wonder of connection with others. (27:52)
  • What it means to be a wonder seeker and how we can grow our sense of wonder in our everyday life. (32:03)
  • Wonder is not about stepping over what is hard, it is being present with what is in front of you with compassion. (37:17)


Direct download: MSN-417.mp3
Category:general -- posted at: 1:00am EDT