A LOT with Audra

What’s the room you’ve been avoiding because you don’t feel ready for it yet?

As of October, I’ve stepped into a new role as CEO of The Women’s Network, and I’m still leading The Thread. That means I’m walking into a space where I don’t have it all figured out and choosing to show up anyway. So for the rest of the year, we are pulling together the moments from 93 episodes that have stuck with us most, organized around a different theme each week.

We’re kicking off with the theme that started it all: showing up messy. You’ll hear the story behind my “show up” bracelet and a cheer tryout I’ll never forget. Therapist and confidence coach Emily Stevens explains why confidence starts with self-compassion, not faking it. My friend Jenna Bottolfsen shares how she left corporate HR, came back around to entrepreneurship, and found the “five seconds of insane courage” that led her to buy Wallace Associates. And I close with a pep talk I recorded this summer about getting your dream out of your Notes app and into the world.

Highlights:

• Why the next step always feels scary, no matter how much success you’ve had
• The rooms most worth being in are the ones where you feel least qualified
• The kinder you are to yourself, the more confident you’ll be, and saying it out loud matters
• Can’t say “I love myself” yet? Start with “I’m okay with myself”
• “Face it till you make it”: what would the future version of you be doing today?
• A first attempt that doesn’t work out isn’t the end. You can try again
• You don’t need courage forever, just five seconds to hit send or walk in the door
• The most dangerous place for your dream to live is in your head, your journal or your Canva account
• Shorten the timeline: what could you do in the next year instead of the next five?

Chapters:

 00:00 Big news: my new role at The Women’s Network
 01:56 A season of curated themes
 02:28 The “show up” bracelet (Ep. 3)
 05:14 Comfort zones and the cheer coach lesson
 09:07 Emily Stevens: confidence starts with self-compassion (Ep. 37)
 14:27 Fake it vs. face it till you make it
 17:42 Jenna Bottolfsen: second chances and insane courage (Ep. 72)
 24:21 Do the Thing pep talk (Ep. 77)
 31:16 Your turn to show up

Resources mentioned:

• The Women’s Network: https://womens-network.org/
• Little Words Project: https://littlewordsproject.com/
• Global Leadership Summit: https://globalleadership.org/
• Emily Stevens: https://laidbackachievers.com/
• Jenna Bottolfsen, Wallace Associates: https://www.wallaceassociates.com/
• The Top Five Regrets of the Dying by Bronnie Ware: https://www.amazon.com/Top-Five-Regrets-Dying-Transformed/dp/140194065X
• Ep. 3, Just Show Up: https://alotwithaudra.transistor.fm/3
• Ep. 37, The Confidence Cure with Emily Stevens: https://alotwithaudra.transistor.fm/37
• Ep. 72, The Importance of Detours with Jenna Bottolfsen: https://alotwithaudra.transistor.fm/72
• Ep. 77, Do The Thing: https://alotwithaudra.transistor.fm/77
• Share where you’re showing up this week, DM me on Instagram: https://www.instagram.com/audradinell/
  
  

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

Have you ever accomplished something big — or even something small — and immediately moved on to the next thing without stopping to celebrate?

That's exactly what happened to a group of leaders at a recent learning event, and it sparked a conversation that changed everything. We were all feeling that mid-afternoon slump when someone said, "I've just been running for months straight, and I really just need a day for me." That moment led to creating what I'm calling a Celebrate Me Day — a dedicated day to pause, reflect on your wins (big and small), and intentionally pour into yourself. We talk about why we skip celebrations, how humility and self-pride can coexist, and how a simple weekly practice of tracking three wins can rewire the way you see your life. I also share exactly what my own Celebrate Me Day looked like and how you can make this a quarterly ritual.

Highlights

• The mid-afternoon slump that sparked the idea of a Celebrate Me Day
• How we move from one win to the next without stopping to acknowledge the good
• Why blanket advice about "staying humble" can keep us from celebrating ourselves
• Each and every one of us has things to celebrate — we just have to pause and look back
• The weekly practice of pulling out your top three wins from the Full Focus Planner
• What a Celebrate Me Day actually looks like: slow mornings, yoga, a massage, and Harry Potter
• Making it a quarterly ritual: pick a day at the start of a month and pour into yourself
• Share your own Celebrate Day in the comments

Chapters

0:00 — Midday Slump Reflection

2:20 — Why We Skip Celebrations

3:14 — Introducing Celebrate Me Day

3:24 — Humility and Self Pride

4:43 — Weekly Wins Practice

6:03 — How I Spent My Day

7:16 — Make It a Quarterly Ritual

7:49 — Share Your Celebrate Day

Resources

• Full Focus Planner — mentioned as the tool used for the weekly three-wins practice

What if the thing you want most is the thing you keep talking yourself out of?

This weekend, a walk with my husband turned into a full-on dissection of why we resist our own desires. Whether it's a bigger house, a new role, a book we want to write, or even something as simple as ordering a certain dessert — we are so quick to tell ourselves all the reasons we don't really want it. But what if underneath that dismissal is something worth listening to? What if the real reason we push our desires away isn't logic, but fear — specifically, the fear of how we'll feel if we go for it and don't get it? That's what we're unpacking today: how to get curious about what we truly want, examine the stories we tell ourselves, take aligned action, and build the emotional capacity to handle whatever outcome comes our way. Because the journey toward something we genuinely desire? That's what it's all about anyway.

Highlights:

• Why we don't trust our own desires — and how influenced we might be by outside voices
• The common stories we tell ourselves to talk us out of wanting what we want
• Using the "bigger house" example to dig down to the real why behind a desire
• How fear of failure (and fear of the feelings that come with failure) keeps us from trying
• Why resilience matters — and how this applies to business owners, entrepreneurs, and aspiring authors
• How emotional agility work (inspired by Susan David) changed the way I see feelings and action
• The practice of getting curious about a desire, finding the core intention, and taking aligned action
• Why failure is part of the game — and why the journey itself is the reward

Chapters:

1:03 — The Walk That Sparked It All

1:55 — Why Is It So Hard to Admit What We Want?

3:04 — Examining the Stories We Tell Ourselves

3:39 — Fear of Failure and the Bigger House Example

4:10 — Why We're Really Not Trying

5:52 — Resilience, Business, and the Book You Want to Write

6:15 — Emotional Agility and the Power of Managing Feelings

7:55 — Get Curious and Take Aligned Action

8:39 — Failure Is Part of the Game

9:44 — Farewell and Happy October

Resources:

• Susan David — Emotional Agility

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

Has your relationship with health and fitness become more about punishment than care? That's the question at the heart of today's conversation. Kendra Moody returns to the show—not in her role as COO of The Thread, but as founder of Restore Health Coaching—to talk about what it really takes to build a sustainable wellness lifestyle, especially for women navigating their second act. We cover why so many women put their health on hold, the mindset shift from punishing your body to nourishing it, and practical steps for eating more protein, moving daily, and staying hydrated. Kendra also breaks down GLP-1 medications and what women in their 40s and 50s should prioritize for longevity.

HIGHLIGHTS

• Why women tend to neglect their health while raising families or climbing the career ladder—and when that pattern finally shifts
• The mindset shift from "how hard can I go and how little can I eat" to "how do I care for my body, not punish it"
• Why eating more protein (not less food) is one of the most common changes Kendra helps women make
• How meal prepping is really about making it easier for your future self to stay committed to your goals
• Why the all-or-nothing mindset is a trap—and how to enjoy treats without throwing in the towel
• Three priorities for women in their 40s and 50s: protein, movement, and hydration
• What GLP-1 medications actually do, why they aren't a forever solution, and why building foundational habits alongside them matters
• A rapid-fire round of "Do This, Not That" covering intermittent fasting, hard workouts, lifting weights, and rest days
• Why lifting weights won't make women bulky—and why it's essential as we age
• How to find 20 minutes you didn't know you had (hint: check your phone)

CHAPTERS

1:38 — Why Health Gets Neglected

3:48 — What Wellness Really Means

5:35 — Mindset Shift to Restore

7:36 — Eat More Protein

9:00 — Meal Prep and Treats

13:32 — All or Nothing Trap

15:29 — Where to Start Today

17:57 — Protein, Movement, Hydration

21:51 — GLP-1s Explained

26:26 — Do This, Not That

32:19 — Find Restore Health

RESOURCES MENTIONED

Restore Health Coaching — Kendra Moody's health coaching practice 

(also on Instagram at @restore.healthcoaching)

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

What happens when achievement starts costing you aliveness? Dr. Kristen Strom joins the show to share her story of chasing success as a professor, wife, and mother—only to realize that the life she'd built was slowly draining the life out of her. From missing her kids' sporting events to feeling numb at the mention of a university teaching award, Kristen opens up about the red flags she ignored, the wake-up calls she couldn't, and the small, daily habits that quietly rewrote her entire future. We talk about what it really takes to stop hustling, start listening to your body, and build a life where you don't have to sacrifice the people you love to do the work you love. If you've ever looked in the mirror and not recognized the woman staring back, this conversation is for you.

HIGHLIGHTS

• Kristen's realization that she was succeeding professionally but losing herself personally—missing her kids' events, running on empty, and ignoring years of physical red flags
• The numbness that set in even after receiving a student-nominated teaching award and a national publication—achievements she'd worked her whole career for
• How her son's words in the car one morning became a mirror reflecting her own stress back at her
• The two wake-up call moments: a vacation photo where she didn't recognize herself, and a mirror moment at 38 wondering what her 40s would feel like if nothing changed
• The health reset Kristen and her husband undertook together—from nutrition and fitness to mindset and emotional wellness
• Kristen's 10-minute power practice: brain dumping, setting three intentions, and expressing gratitude before the day begins
• Why high achievers should think smaller, not bigger, when creating change—and how tiny habits compound over time
• The identity work required to believe you're worth the investment—and to envision a future self worth becoming
• How fear and discomfort are not signs to stop but signals that you're in the growth process
• Kristen's transition from professor to speaker and transformational life coach, and her mission to help women thrive without turning healing into another achievement
• The power of getting quiet enough to hear what you actually want—and the freedom of saying no to good opportunities that don't align

CHAPTERS

2:22 — Professor Life Pressure Cooker

3:59 — Red Flags And Burnout

5:56 — Numb To Achievements

7:54 — Kids Mirror The Stress

11:02 — Restoring Marriage And Home

11:56 — Health Reset And Mindset

15:38 — Two Wake-Up Call Moments

17:16 — What Do You Want Instead

18:37 — Small Habits That Stick

21:21 — Ten Minute Power Practice

23:45 — Dream Smaller, Compound Wins

26:52 — Identity, Beliefs, And Future Self

29:22 — Fear, Peaks, And Resilience

31:13 — Turning Healing Into Purpose

35:07 — Quiet Clarity And Saying No

38:04 — How To Work With Kristen

39:08 — Final Thanks And Wrap-Up

RESOURCES MENTIONED

Dr. Kristen Strom's website

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

Have you ever felt that subtle shift — the one where something inside has moved, but you can't quite name it yet?

That feeling is exactly what today's guest, Keveney Avila, founder of The Interior, helps people navigate. After a decade practicing law — including pro bono work with unaccompanied immigrant children and human trafficking survivors — Keveney's life pivoted in a way she never could have planned. Her dog's seizures became a wake-up call that her own stress and frustration were literally affecting the energy around her, and that moment set her on a completely new path.

We talk about what energy work actually means (in language that's accessible whether you come at it from science, faith, or somewhere in between), the low-grade grief that so many high-achievers carry without naming it, and why the journey has to eventually turn inward. Keveney shares what it means to build an inner container strong enough to hold both joy and sorrow at the same time, why you can never outthink the energy in your gut, and one simple practice you can try today the next time you feel stirred up. If the life you've built no longer fits, or you're standing at a crossroads wondering what comes next, this conversation is for you.

HIGHLIGHTS

• How a lawyer's decade of practice — including work with human trafficking survivors — led her to energy work
• The story of Keveney's dog having five seizures overnight and how it became the catalyst for leaving corporate
• Why Keveney made more money her first year as an entrepreneur than she ever did in corporate
• How energy can be understood through science, faith, prayer, or quantum physics — and why it's accessible no matter your belief system
• Who Keveney's clients typically are (most are in their 50s to 60s) and why they seek her out
• The concept of "low-grade grief fever" — grieving an identity you thought you'd have
• Why we need people who can sit in the darkness with us without flinching
• The law of sacrifice and why we can't have everything, even in a culture that says we can
• The "golden thread" — how seemingly unrelated chapters of your life connect
• Why you can never outthink the energy in your gut, no matter how many affirmations you do
• Building an inner container to hold both the greatest joy and deepest sorrow simultaneously
• Discernment: how to tell whether you're intuiting from your ego or your body
• The simple pause practice — how to check in when you notice your body stirred up
• Why meditating while stressed can actually amplify that energy, and what to do instead

CHAPTERS

1:52 — From Law to Intuition

2:37 — Dog Seizures Wake Up Call

4:32 — Quitting Corporate Leap

5:10 — Animals to Human Healing

7:44 — Energy Made Practical

10:36 — Success That Stops Fitting

12:21 — Naming Hidden Grief

14:48 — Sitting In The Dark

17:04 — Choosing One Life

19:10 — Sacrifice And Flow

23:19 — Gut Energy Over Mindset

25:46 — Building The Inner Container

28:57 — Discernment And Old Stories

31:28 — Simple Pause Practice

36:18 — Rinsing Off Energy

38:17 — Where To Find Keveney

39:46 — Closing Thanks

RESOURCES MENTIONED

Keveney Avila’s Website - keveneyavila.com

Keveney Avila on LinkedIn 

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

What if the permission you've been waiting for to slow down was yours to give all along?

Karen Bartholomew knows firsthand what burnout looks like — running from 6 AM to 9 PM, no time for a cup of coffee, no room to breathe. In 2010, as a single mom of three, she hit a wall and gave herself four months to figure out what she actually wanted. That pause didn't just change her life — it became the foundation of The Pause Method, a five-step framework she now uses to help high-achieving women strip away the conditioning, stories, and expectations that have been running the show, so they can design their next chapter with clarity and confidence. Karen and I talk about the fear of slowing down, the difference between scarcity and abundance, why we carry childhood stories into our fifties, and how courage isn't always about moving forward — sometimes it's about being still.

HIGHLIGHTS

• How Karen recognized her own breaking point in 2010 and gave herself permission to pause
• The difference between a scarcity mindset and an abundance mindset — and how childhood conditioning hides our natural abundance
• Why fear of the future is really our imagination running wild with stories that haven't happened
• The childhood story Karen told herself at age 12 — that she wasn't loved — and how she learned it wasn't truth
• A powerful moment in a classroom exercise that helped Karen discover her voice and step into leadership
• How Karen coaches her own daughter through childhood conditioning at age 26
• The five steps of The PAUSE Method: Perceive, Acknowledge, Unwind, Shift, and Embody
• Why slowing down feels so scary — and what we're really afraid of facing
• The courage to be still, ask "What do I need today?" and let that be enough
• Why you don't need a crisis to deserve a pause

CHAPTERS

1:51 — Why Women Seek Change

2:02 — Burnout And Overload

3:08 — Asking For Help

3:50 — Karen's 2010 Breaking Point

4:41 — Taking A Four Month Pause

8:26 — Fear Of The Future

11:17 — Scarcity Versus Abundance

12:06 — Childhood Stories And Conditioning

15:39 — Finding Your Voice

17:32 — Coaching Through The Past

18:23 — The PAUSE Method Steps

22:46 — Embodying The New Truth

24:49 — Designing The Next Six Months

25:33 — Courage To Be Still

27:18 — How To Work With Karen

27:56 — Rest Without A Crisis

28:22 — Retreats And Closing Thanks

RESOURCES

Karen Bartholomew's website: karenbartholomew.com

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

What if the guilt you feel every time you say "no" is actually costing you more than the yes ever could? After a peer advisory group session turned into an unexpected goldmine of ideas, I knew I had to bring it straight to you. If you're a people-pleaser, a do-gooder, or someone who feels a pang of guilt every time you turn someone down, this one's for you. I'm sharing the practical frameworks that came out of that conversation — from budgeting your time like a budget line item, to getting curious about what people actually want from you, to understanding why your "no" protects the power of your "yes." We also get into the guilt-versus-pride dynamic between how women and men tend to overcommit, and why learning to trust your body's signals might be the most important skill of all as we head into Q4.

Highlights

• Why saying no matters more than ever heading into the last stretch of Q3 and into Q4
• Budgeting your time like money: predetermine how many "yeses" you can afford to give
• Asking for the "why" behind a meeting request before automatically saying yes
• How offering a group workshop can turn one-on-one asks into a scalable win-win
• The idea that unchecked "yeses" dilute in power if you never say no
• Creating a "not now" list of things you're saying no to for this season of life
• Learning to trust your body's signals over your mind's endless search for reasons to say yes
• The difference between guilt-driven overcommitment (often seen in women) and pride-driven overcommitment (often seen in men)
• Why it's okay for "no" to come with a little guilt sometimes

Chapters

0:00 — Why Saying No Matters

2:57 — Time Budget Your Yeses

4:14 — Ask For The Why

7:09 — Offer A Group Workshop

9:09 — Protect The Power Yes

9:59 — Create A Not Now List

11:27 — Trust Your Body Signals

13:42 — Guilt, Pride, And Overcommit

16:50 — Closing Pep Talk

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

What if the way you've shown up for the people you love has quietly changed — and that's actually okay? This week, Audra reflects on a simple moment (last-minute ice cream sandwiches vs. planned-out chocolate banana popsicles for her son's birthday treats) that cracked open a much bigger conversation about navigating seasons of change, letting go of guilt, and learning to sit with discomfort instead of controlling your way around it.

Highlights

• Audra compares showing up for her son's first-grade birthday treats (homemade chocolate-dipped banana popsicles) versus his fifth-grade birthday treats (last-minute Kroger ice cream sandwiches) — and how the joy was the same despite looking completely different.
• Why we talk ourselves out of embracing change by judging our current selves against who we used to be.
• The three things Audra is personally processing while going through her own season of change (including the recent evolution of "the thread").
• Letting go of the need to explain your choices to others before making a change.
• Learning to examine the stories you tell yourself about your identity and success — even the positive ones.
• Building your capacity for discomfort instead of over-controlling outcomes, including how her emotional agility certification has helped.
• Practical ways to "anchor back to yourself" during uncertain seasons — stillness, movement, or connection.

Chapters

1:04 — Happy August: back-to-school fatigue and why you're not alone

2:28 — A tale of two birthday treats: first grade vs. fifth grade

5:15 — This season of change: why we resist embracing it

8:12 — Three things Audra is processing through her own transition

9:36 — Letting go of "what will people think?"

12:32 — Examining the stories you tell yourself

14:16 — Getting comfortable with discomfort

17:46 — Closing thoughts for the week

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.

Yes, we are still friends. No, the band is not breaking up. 

Are you really ready to let go of something that isn't broken? That's the question at the heart of this episode, as Audra sits down with Kendra and Kristen to share the news: after 11 cohorts in Wichita and 3 in Kansas City, The Thread is holding one final cohort before evolving into something new—an alum-first community. They get into the "why" behind the pivot, the mixed public reaction, and what's coming for The Thread's 300+ alumnae in 2027.

Highlights

• The Thread will run one last cohort (Cohort 12) from October through March, with a welcome party in the spring for alum and new members
• After a year of curiosity and "itchy" feelings about what's next, the team decided to pause cohorts and double down on alum programming
• A "what if" brainstorming session sparked the idea: what if The Thread centered on alum instead of cohorts?
• A summer listening session with ~30 alumnae from Cohorts 1–11 confirmed the demand for deeper alum community and support
• New alum offerings in the works include mastermind groups and revamped book clubs
• The mission stays the same—building confidence and community—but the focus shifts from delivering a program to alumnae to engaging with them directly
• The team addresses public reaction (a mix of excitement and confusion) versus the alum community's overwhelmingly positive response
• They answer the most common question they've gotten: "Are the three of you still friends?" (Yes.)

Chapters

0:00 – Welcome and Updates

1:51 – Why Change Now

4:52 – Final Cohort Details

5:42 – Public Reaction and Emotions

10:35 – Alum Momentum and Vision

11:22 – What If Alum First

12:51 – Listening Session Insights

16:18 – New Alum Programming Plans

20:18 – Still Friends

21:22 – Join Cohort 12 and Next Steps

23:56 – I will be the Jessica Biel to your JT

Resources Mentioned

• Cohort 12 (deadline to apply: September 25, 2026)

Want to learn more?

The Thread

Be sure to follow me @audradinell on Instagram and LinkedIn

This show is part of the ICT Podcast Network.

Disclaimer: we may receive a small commission on any products purchased through the links used in this episode. I only recommend tools and resources I actually use and find valuable.