If your morning routine feels more like a crash course in chaos than calm… this episode is for you.

You don’t need another 17-step overhaul. You need a few small shifts that actually stick.

In this episode, we’re talking about why most morning routines don’t work for high-achieving women—and what neuroscience says to do instead.

Think less hustle, more strategy. Less pressure, more alignment.

You’ll learn:
✔️ Why your brain resists big changes (and how to work with it, not against it)
✔️ The 3-step process to create real, lasting habit change
✔️ 4 high-impact morning habits that actually support your nervous system

We’re unpacking the micro-habits that prime your brain for a better day. No overwhelm.

Just tiny wins that compound into a more focused, grounded, and regulated you.

🎧 Press play and ditch the burnout approach to productivity. This is habit-building that honors your body and brain.

Related Links:

• Previous Episode
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout
• My 5-step Morning Routine
• What To Do the Morning After (A Bad Night’s Sleep)
• Cranky in the Morning? 3 Things I Do When I Wake Up Feeling Irritable
• Your Sleep Toolkit: Powerful Strategies for Restful Sleep

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

You’re wiped, but wired. Exhausted, but your brain won’t quit.

You want to rest—but your body says, not yet.

That buzzing, edgy, can’t-sit-still feeling? It’s not a mindset problem. It’s a nervous system stuck in survival mode.

In this episode, we’re unpacking the real science behind the tired but wired paradox—and why slowing down might feel anything but restful when you’re dysregulated.

You’ll learn:
✔️ What “tired but wired” actually means in your nervous system
✔️ Why high-functioning women struggle to rest (and why it’s not your fault)
✔️ 4 somatic tools to help you finally feel calm, grounded, and safe again

We’ll cover the role of the vagus nerve, how mixed states hijack your energy, and why stillness can feel like a threat when your system’s braced for danger.

Plus: high-ROI practices you can use right now to start rewiring rest into your body—without needing a week-long retreat or a silent house.

Related Links:

• Previous Episode
• Tired of Being Tired? Top Causes of Chronic Fatigue and Powerful Energy-Boosting Habits
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System
• Feeling Overwhelmed with Work-Life Balance? 3 Mindset Shifts for Working Moms
• Unlocking Calm Powerful Somatic Practices to Shift out of Fight, Flight or Freeze
• 3 Body-Based Tools to Shift Out of Fight-or-Flight (Fast)

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

If you’ve ever felt guilty for struggling because “you should be grateful,” this one’s for you.

Because real mental wellness isn’t about pretending everything’s fine.

It’s about having science-backed tools that help you navigate the real stuff—burnout, anxiety, parenting stress, and all the emotions in between.

In this episode, I’m joined by Marc Fussell, founder of Take 2 Minutes—a nonprofit using tech and positive psychology to make nervous system regulation doable (and actually effective).

We’re diving into:
✔️ What positive psychology actually is (and how it helps rewire your brain for joy)
✔️ Why your gratitude practice might not be working (and how to fix it in 2 weeks)
✔️ A simple grounding tool to help calm your nervous system in real time
✔️ How to model emotional regulation for your kids—even on the messy

Marc’s approach is science-backed, simple, and surprisingly doable—even in a busy season.

If you’ve ever felt like you’re trying to be grateful but it’s not landing—or like you’ve lost touch with joy—you’re going to love this one. It’s hopeful, honest, and full of tangible takeaways.

🎧 Press play and get the tools to feel more grounded, grateful, and present—starting now.

Connect with Marc:

• Marc’s Website
• Take 2 Minutes YouTube
• Marc’s IG

Related Links:

• Previous Episode
• Encouraging Optimism Without Toxic Positivity
• Are You Ready for a Soul Shift? How to Get Unstuck and Reclaim Your Joy
• How to Edit Your Life for More Clarity, Growth, & Joy
• How to Neurohack Happiness Chemicals
• Tips for Balancing Hormones & Boosting Energy

—

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

If your body feels like it's stuck in overdrive—wired, tired, inflamed, and just plain off—it might not be just stress. It could be high cortisol.

In this first episode of Alive & Well, we’re pulling back the curtain on your body’s main stress hormone.

Because if you’ve been walking around feeling anxious, foggy, overstimulated, or exhausted by 2 p.m., there’s a good chance your cortisol levels are out of whack—and your nervous system is sounding the alarm.

In this episode, you’ll learn:

• Why common symptoms like fatigue, weight gain, and brain fog could all be traced back to high cortisol
• How chronic stress disrupts your energy, sleep, focus, and mood
• The science behind your stress response (no jargon—just what you actually need to know)
• 4 simple, science-backed ways to calm your nervous system and bring your body back into balance

The best part? You don’t need to overhaul your whole life.

Just a few small shifts to help your body feel safe again.

🎧 Hit play to learn how to work with your body—not against it—and download the free Nervous System Reset Guide (linked in the show notes) for practical tools you can start using today.

You were made to be alive & well—and we’re starting right here.

Related Links:

• Previous Episode
• 4 Signs You’re Addicted to Cortisol (and How to Fix It)
• 5 Habits I Stopped Doing to Heal My Nervous System & Balance My Cortisol
• 5 Ways to Activate Your Vagus Nerve for Stress Relief and Emotional Balance
• 7 Ways to Tone Your Vagus Nerve and Build Real Stress Resilience
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout

—

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

If you wake up already anxious, overstimulated, or feeling behind—you’re not imagining it.

Mornings can be brutal when your nervous system is stuck in survival mode.

And no amount of coffee, planners, or morning routine hacks will fix what’s really happening in your body.

In this episode, we’re unpacking what’s actually going on when mornings feel hard—and how to shift it with nervous system-based tools that work in real life (not just on someone’s aesthetic IG grid).

We’re diving into:
✔️ What a dysregulated nervous system looks like first thing in the morning
✔️ The sneaky habits making AM anxiety worse (even when they feel “normal”)
✔️ Simple, body-based shifts to start your day feeling grounded—not reactive

If you’ve been telling yourself you’re just “not a morning person,” it might be time to look deeper. Your body is asking for safety. Let’s help it find it.

🎧 Press play, and don’t forget to download the Nervous System Reset Guide (linked in the show notes) to get tools you can start using right away.

Related Links:

• Previous Episode
• My 5-step Morning Routine
• What To Do the Morning After (A Bad Night’s Sleep)
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout
• Bonus: Try This Bedtime Drink to Lower Stress Hormones and Improve Sleep
• A Powerful Nighttime Routine to Optimize Your Health

—

🏕️ >>> REGISTER FOR SUPERMOM SUMMER CAMP <<< 🏕️

>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

You’re crushing it on paper—but inside? You’re feeling fried.

If your standards are sky-high, your to-do list never ends, and your nervous system feels like it’s hanging on by a thread, this episode is your wake-up call.

In today’s episode, we’re breaking down what happens when perfectionism becomes a nervous system survival strategy—and why it’s one of the earliest (and sneakiest) signs of burnout.

We’re diving into:
✔️ The real root of perfectionism (hint: it’s not just about high standards)
✔️ 5 subtle but powerful signs you’re burning out—and might not know it
✔️ How to rewire the pressure to “get it right” and build nervous system safety instead

If you’ve been wondering why you can’t relax… why nothing ever feels good enough… or why success feels so exhausting—this one’s for you.

🎧 Hit play and grab the free Nervous System Reset Guide (linked below) to start rewiring for real peace and presence—no perfection required.

Related Links:

• Previous Episode
• Are You a Perfectionist? 3 Reasons Perfectionists Have High Anxiety
• Break Free from Perfectionism & Procrastination and Build Habits That Stick
• Is it Perfectionism or Excellence? How to Tell the Difference and What to Do About It
• Calling All Perfectionists! How to Overcome Perfectionism and Own Your Enoughness
• The Real Reason You Procrastinate, People-Please, and Chase Perfection (It’s Not What You Think)

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

If you're raising girls, this episode is a must-listen.

Because the world they’re growing up in? It’s not the one we were raised in.

In this powerful conversation with therapist, parenting coach, and Restoring Our Girls author Cathy Cassani Adams, we unpack what girls are really asking for—and why so many parents miss it.

Cathy brings decades of experience (and her perspective as a mom of three daughters) to shed light on how we can parent with emotional attunement, clarity, and deep connection—even through the messiness of adolescence.

You'll learn:
✨ What girls actually wish we’d stop doing (it’s not what you think)
✨ Why “well-meaning” labels like “the smart one” or “the shy one” can cause harm
✨ How to foster critical thinking, confidence, and emotional safety with your daughter

If you want your daughter to know she’s safe to be fully herself—with you and with the world—this is the episode you’ve been waiting for.

🎧 Hit play for a grounded, honest look at how to parent girls with wisdom, compassion, and courage.

Connect with Cathy:

• Zen Parenting Radio Website
• Zen Parenting on Instagram
• Restoring Our Girls

Related Links:

• Previous Episode
• Connection-Focused Strategies for Challenging Parenting Moments
• Co-Parenting? 4 Steps to Move out of Toxic Communication, Conflict, & Chaos
• How Helicopter Parenting is Impacting Your Kids with Bizzie Gold
• 5 Surprising Ways Anxiety Can Show Up in Parenting

—

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>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<

If you’re waking up tired, snapping at everyone by noon, forgetting basic things, or constantly overstimulated… it might not be your schedule, your supplements, or your mindset.

It might be your nervous system.

You’re not just “off.”

Your body is trying to tell you something.

In this episode, we’re unpacking what nervous system dysregulation actually is—and how it silently hijacks your focus, energy, mood, digestion, hormones, and more.

If you’ve ever asked yourself:

💭 Why am I always exhausted?
💭 Why do I feel numb, foggy, or on edge all the time?
💭 Why can’t I just get it together?

This one’s for you.

We’re diving into:
✔️ The real science behind dysregulation (and why it’s not about willpower)
✔️ 10 clear signs your body is stuck in survival mode - like fatigue, brain fog, reactivity, digestive issues, and more
✔️ Simple, daily tools to support regulation

🧠 Because no amount of supplements, to-do lists, or mindset work can override a dysregulated nervous system.

💡 But the good news? Your nervous system is built to heal—and that healing starts with understanding what’s really going on in your body.

🎧 Hit play, and then grab the free Nervous System Reset Guide in the show notes to take the next step in your healing journey. Let’s go.

Related Links:

• Previous Episode
• Is Your Brain Causing You Pain? A Mind-Body Approach to Chronic Pain, Anxiety, and Depression
• Cure Your Busy Brain: The Protocol to Calm an Anxious Mind
• How Self-Compassion Rewires Your Brain for Growth
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System

—

🏕️ >>> REGISTER FOR SUPERMOM SUMMER CAMP <<< 🏕️

>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE 💌 <<<