Ever feel like anxiety just comes out of nowhere?

Your mind starts racing, your body tenses, and suddenly you’re either spiraling into overthinking or completely shutting down.

That feeling isn’t random—it’s your nervous system doing exactly what it’s designed to do: protect you. 

But when your body stays stuck in that loop, it’s exhausting.

In this episode, we’re breaking down three science-backed tools to help your nervous system settle in real time so you can shift from anxious and reactive to calm and grounded.

You’ll learn:

• ✔️ Why anxiety isn’t “all in your head” — and what’s actually happening in your body when it hits
• ✔️ Three simple, research-backed tools to calm your system fast (no apps or hours of meditation required)
• ✔️ How body-based practices like pressure, breath, and shaking help your brain register safety
• ✔️ How to integrate these tools into your daily rhythms and faith practice.

💡 Anxiety loses its grip when your body learns it’s safe. 

These tools will help you get there—one breath, one shake, one moment of grounding at a time.

• Join the Burnout Recovery Blueprint Waitlist!

Related Episodes to Explore:

• Previous Episode
• How to Reduce Anxiety When It's Happening
• 3 Ways to Show Your Body It’s OK to Relax & Be Calm
• 4 Effective Tools to Help You Relax When Feeling Dysregulated
• Morning Meditation: Grounded, Grateful, and Energized

-

Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever wondered, “Do I stay and dig deeper—or is it time to go?” you’re not alone.

In a world that glamorizes fresh starts, we can miss the quiet miracles of rootedness. 

But staying (with discernment) can be where real growth, depth, and peace are forged.

In this episode, I’m joined by Rev. Lydia Sohn—Korean American minister, writer, and author—whose work explores what it means to build a life of depth in an age of endless options. 

Drawing from her immigrant story, pastoral work, and spiritual practices, Lydia shares how to discern when to plant, when to prune, and when a faithful “leaving” is actually a coming home.

We’re diving into:
 ✔️ The “soil test”: a simple framework to discern if your environment supports flourishing—or if it’s depleting you
 ✔️ A daily practice (Ignatian Examen) to spot God’s movement in “same old, same old” days—and why that changes everything
 ✔️ How to tell the difference between an impulsive escape and a peace-filled, Spirit-led transition
 ✔️ Practical rhythms to cultivate rich “soil” in marriage, work, friendship, and place

If you’re sitting in the tension—restless, discerning, and craving clarity—this conversation will give you grounded, grace-filled tools to listen for God, honor your season, and choose well.

🎧 Press play to learn how to practice the spirituality of staying—and how to leave, when it’s time, with peace and purpose.

Connect with Rev. Lydia:

• Pick Up Her Book: Here: A Spirituality of Staying in a Culture of Leaving
• Find Rev Lydia on IG
• Check out her website: https://www.revlydia.com/

Related Episodes to Explore:

• Previous Episode
• The Spiritual Solution to People Pleasing
• Time with God as Busy Mom: How Prioritizing a Spiritual Practice Helps Calm the Chaos

-

Join the Burnout Recovery Blueprint Waitlist!

Why is it so hard to “switch off” at the end of the day?

You close your laptop, but your mind keeps buzzing. 

You replay conversations, run through tomorrow’s to-dos, maybe even reach for your phone to check just one more email. 

And even if you try to relax with food, TV, or scrolling, the stress lingers.

That’s because your nervous system doesn’t instantly reset when work ends.

 Without the right signals, your body stays stuck in fight-or-flight—leaving you restless, snappy, and unable to truly rest.

In this episode, I’ll walk you through a simple 10-minute transition ritual that helps your body actually release the stress of the day and step into your evening with more peace, presence, and joy.

You’ll learn:
 ✔️ Why your brain and body resist shutting down after work (and what’s really going on physiologically)
 ✔️ How “happy hormones” like dopamine, serotonin, oxytocin, and endorphins help you reset
 ✔️ A guided, science-backed practice that combines breath, somatic release, and prayer
 ✔️ How to re-enter your evening grounded—in your body, in your relationships, and in God’s rest

💡 You don’t need numbing strategies to unwind. You need a nervous system that knows the workday is over. This practice is your reset button.

Related Episodes to Explore:

• Previous Episode
• 5 Things I Ditched to Regulate My Nervous System
• 4 Game-Changing Strategies for Nervous System Regulation
• 5 Somatic Techniques to Regulate When You're Feeling Overwhelmed
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System

-

Join the Burnout Recovery Blueprint Waitlist!

You cannot heal your mind or your body in the presence of chronic stress. Full stop.

And here’s the hard truth: all the money, supplements, and energy you’re spending trying to heal without addressing your stress load? It’s mostly wasted.

Because stress is cumulative. 

It’s not just the tough conversation with your boss or the argument with your partner. 

It’s also the poor sleep, the endless notifications, the skipped meals, and the emotions you never process. 

The good news? 

Healing doesn’t require extreme protocols or once-a-year retreats. 

It comes from the daily habits you build into your life—the ones that teach your nervous system, over and over again: You’re safe. You can rest. You can heal.

In this episode, I’m sharing four practices I personally use every single day to keep my nervous system regulated and resilient.

You’ll learn:

✔️ Why unprocessed emotions drive stress—and how to release them without spiraling
✔️ How honoring your body’s signals builds safety and trust
✔️ Why time outdoors is the fastest reset for your system
✔️ Simple phone boundaries that protect your brain from constant micro-stress

💡 Healing isn’t about doing more. It’s about creating rhythms that lower your stress load and return your body to safety—day by day, habit by habit.

Related Episodes to Explore:

• Previous Episode
• 5 Things I Ditched to Regulate My Nervous System
• 4 Game-Changing Strategies for Nervous System Regulation
• 5 Somatic Techniques to Regulate When You're Feeling Overwhelmed
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System

-

Join the Burnout Recovery Blueprint Waitlist!

There’s nothing worse than hitting Sunday night exhausted, resentful, and already bracing for Monday.

For years, my Saturdays and Sundays were one long to-do list: laundry, errands, meal prep, cleaning, maybe even “getting ahead” on work. 

By Sunday night, I wasn’t recharged—I was exhausted and already dreading Monday.

Here’s the thing: weekends aren’t meant to just help you recover. They’re meant to restore.

Recovery is passive. Restoration is active. 

And if you want to step into Monday with energy and presence, you need habits that actually reset your nervous system—not just your calendar.

In this episode of Alive & Well, I’m sharing three simple, science-backed habits that will transform how you use your weekends:

• 🔹 Slow, unstructured mornings — how easing into the day resets your cortisol rhythm and helps you stay grounded
•  🔹 Natural light + movement — why getting outside is one of the fastest ways to restore your circadian rhythm and regulate stress hormones
•  🔹 One thing just for you — how pleasure, flow, and play aren’t frivolous, but essential for resilience

✨ Because here’s the truth: restoration isn’t selfish. It’s what makes you resourced, creative, and present—for yourself, your work, and your people.

🎧 Tune in now and learn how to make your weekends work for you, not against you.

Related Episodes to Explore:

• Previous Episode
• Try This Bedtime Drink to Lower Stress Hormones and Improve Sleep
• Sleep Science: Navigating the Mind-Body Connection for Better Sleep
• How to Sleep Better: 3 Game-Changing Tools to Sleep Deeply and Wake Rested
• Rest Anxiety: 3 Subconscious Reasons You Resist Slowing Down

-

Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever looked at your kid mid-meltdown and thought, “Why am I reacting like this? I know better”—you’re not alone.

There’s a gap between what we know and how we show up in the heat of parenting. 

And the bridge across that gap? Practiced, embodied mindfulness—not perfection or more willpower.

In this episode, I’m joined by Hunter Clarke-Fields, MSAE, RYT—international bestselling author of Raising Good Humans, creator of the Mindful Parenting course & teacher training, and host of the Mindful Mama podcast. 

A former “parenting yeller” turned mindfulness teacher with 20+ years of practice, Hunter has been featured on CNBC, NBC, FOX, HuffPost, Tiny Buddha, MOPS, and more. 

Her mission: help caregivers and kids live more mindfully and compassionately—without shame, rigidity, or 2-hour morning routines.

We’re diving into:
 ✔️ Mindfulness 101: what it really is (and how to practice it in 1–5 minutes, not just 20)
✔️ The neuroscience: shrinking amygdala reactivity, strengthening your prefrontal cortex (hello impulse control + clarity)
✔️ How to close the “I know better” → “I do better” gap with tiny, repeatable reps (not more information)
✔️ Practical tools to grow the pause before you snap—so you can respond instead of react

If you’ve been trying to “think your way” to calmer parenting while your nervous system is sprinting the other direction, this one’s for you.

🎧 Press play to learn simple, science-backed ways to regulate in the moment, parent with more presence, and bring real peace back into your home.

Connect with Hunter:

• Hunter’s Website
• Follow Hunter on IG
• “I just yelled at my kid. Now what?”

Related Episodes to Explore:

• Previous Episode
• How Helicopter Parenting is Impacting Your Kids with Bizzie Gold
• 5 Surprising Ways Anxiety Can Show Up in Parenting
• 5 Signs You’re Parenting in Fight-or-Flight—and How to Shift Out of Survival Mode
• Using Humor as a Parenting Tool

-

Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever caught yourself chasing “work-life balance” with the perfect planner, color-coded schedule, or yet another productivity hack—only to still feel behind and burned out—you’re not alone.

Because balance isn’t about squeezing more into your calendar. 

It’s about shifting the operating system you’re running on.

In this episode of Alive & Well, I’m sharing three truths about work-life balance that almost no one talks about—truths that will help you stop chasing balance and start building it in a way your body, brain, and beliefs can actually sustain.

We’ll explore:
 🔹 Why nervous system regulation—not organization—is the true foundation of balance
 🔹 The difference between managing your time and leading your time (and why it matters)
 🔹 How old belief patterns keep sabotaging your capacity, even when your calendar looks “perfect”

Because the truth is: balance isn’t something you stumble into. It’s something you intentionally build—day by day, habit by habit, belief by belief.

🎧 Listen now to learn how to regulate your system, reclaim your time, and rewrite the stories that are keeping you stuck.

Related Episodes to Explore:

• Previous Episode
• My 4-Step Framework for Setting Healthy Boundaries
• The Lie of Work-Life Balance and Other Myths of Motherhood
• Work From Home? A Brilliant Strategy to Actually Get Stuff Done
• 3 Reasons Your Productivity Hacks Aren’t Working (And What to Do Instead)

-

Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever wondered why you feel stressed, snappy, or depleted—even when nothing “major” is wrong—your habits might be the reason.

Because nervous system regulation doesn’t happen in the big, dramatic moments. It’s built in the small, daily rhythms that either anchor your body in safety… or keep it running on fumes.

In this episode, I’m sharing 4 everyday habits that have completely changed my patience, energy, mood, and ability to show up—at work and at home. 

These aren’t flashy, but they’re powerful scaffolding for resilience.

You’ll learn:

🔹 Why rushing through life spikes cortisol and keeps you in survival mode

🔹 How 90 minutes of distraction-free focus rewires your brain for calm productivity

🔹 Why saying “no” is actually a nervous system intervention—not just a boundary

🔹 The neuroscience of early bedtimes (and how sleep resets your emotional regulation system)

💡 None of these habits are about perfection. But when practiced consistently, they change the way your body moves through stress—helping you feel more present, patient, and grounded in daily life.

🎧 Tune in now and pick one habit to experiment with this week. Because your nervous system isn’t shaped in the big breakthroughs—it’s shaped in the everyday rhythms of how you live.

Related Episodes to Explore:

• Previous Episode
• Are You Dysregulated? 10 Surprising Signs of Nervous System Dysregulation
• 5 Things I Ditched to Regulate My Nervous System
• Why Your Nervous System May Be Dysregulated Even If You Don’t Feel Stressed Out
• 4 Overlooked Symptoms of Dysregulation That Aren’t Actually “Normal”

-

Join the Burnout Recovery Blueprint Waitlist!

True transformation doesn’t come from white-knuckling your thoughts. It comes when you engage your whole self—body, mind, and spirit—to reset into peace.

In this episode of Alive & Well, I’m joined by Ashriel Huber, founder of Love Moves, who helps women break free from fear, stress, and unworthiness by pairing movement, breath, prayer, and neuroscience. 

What started in her kindergarten classroom—where she discovered how movement transformed kids’ ability to learn—has grown into a powerful framework for women to regulate their nervous systems, rewire their thoughts, and reclaim their God-given worth.

We’re diving into:
 ✔️ Why your body holds the key to shifting from fear brain to love brain
 ✔️ How Love Moves resets spark neurogenesis, close stress cycles, and create new patterns of peace
 ✔️ The role of consistency and repetition in rewiring your brain through neuroplasticity
 ✔️ Real stories of women who’ve gone from overwhelmed and unworthy to grounded, confident, and free

If you’ve ever wondered how to actually renew your mind and take your thoughts captive in a practical, embodied way—this episode will show you what’s possible.

🎧 Press play to learn how to reset your body and thoughts into love—so you can live lighter, lead boldly, and walk in your true worth.

**GIVEAWAY: Listen to this episode plus my appearance on her show “Called and Curious”, review and screenshot both shows, and email them to [email protected] to be entered to win the Double Shot Pajama Party Giveaway! A winner will receive my Family Mission Statement Formula, Ashriel’s  Cappuccino Shot of Joy Love Move ☕, and a coffee gift card to keep the joy flowing!

Connect with Ashriel:

• Ashriel’s Website
• Find Ashriel on IG
• 👉 Need calm, confidence, and focus? Try the Warrior Wake-Up Love Move— a soothing, empowering reset to ground your thoughts, settle your body, and start your day aligned, centered, and armored up.
  🔥 Need to release stress and boost energy? Go for Stress Less Love Move — a dynamic, movement-based reset that helps you shake off tension, close stress cycles, and feel renewed in mind, body, and spirit.

Related Episodes to Explore:

• Previous Episode
• Discover Your Personality Pattern and Understand Why You Do the Things You Do
• How to Break out of Your Personality Pattern and Return to Your True Self
• How Self-Compassion Rewires Your Brain for Growth with Liz Kelly
• Using Brain Science to Increase Self-Esteem with Dr. Simone Alicia

-

Join the Burnout Recovery Blueprint Waitlist!

Most of us are doing it 20,000 times a day—and doing it wrong.

Breathing isn’t just automatic. It’s foundational. 

And when your breath is off, your body and mind feel it: stress spikes, energy crashes, and your nervous system can’t find its footing.

In this episode of Alive & Well, I’m joined by integrative physiotherapist Campbell Will, who has spent years studying the breath across ICUs, neurosurgical wards, elite athletic settings, and private practice. 

What he’s found is simple but profound: when you breathe well, you elevate your health, performance, and emotional balance. When you breathe poorly, you drive dysfunction.

We’re diving into:
 ✔️ How the breath directly impacts your ability to self-regulate and co-regulate
 ✔️ What dysfunctional breathing really is—and the surprising ways it shows up in daily life
 ✔️ How poor breathing patterns keep your body stuck in stress (and what to do instead)

If you’ve ever felt tired, tense, or like your body is stuck in “on” mode—this episode will help you reconnect with the most powerful (and accessible) tool you already have.

🎧 Press play to learn how to reclaim your breath as the foundation of nervous system regulation, energy, and freedom.

Connect with Campbell:

• Campbell’s Website: Fundamentals of Breath : A Self Paced Breath Correction Program (coupon BREATHE20 for 20% off)
• Campbell on IG

Related Episodes to Explore:

• Previous Episode
• A Deep Breath Doesn’t Calm Me Down! 2 Reasons Why Your Nervous System Isn’t Responding to Breathwork as You Know It
• 3 Popular Wellness Trends That Might Be Dysregulating Your Nervous System
• How to Support Your Mind, Body, & Soul to Recover from Burnout
• Path to Wellness: The 7 As of Healing

-

Join the Burnout Recovery Blueprint Waitlist!