Understanding and Managing Cortisol: A Comprehensive Guide for Women

In this episode, we dive deep into understanding cortisol, our body's primary stress hormone, and how it affects various aspects of women's health. We'll talk about the essential functions of cortisol, why it's necessary, and the detrimental effects of chronic high cortisol levels. Learn about how our modern lifestyles disrupt cortisol rhythms and the specific impact this has on women due to their more reactive HPA axis. Most importantly, I'll share science-backed strategies to regulate cortisol and improve overall well-being, including morning sunlight exposure, strength training, balanced nutrition, limiting caffeine, and techniques like magnesium supplementation and breath work. Discover helpful apps and tools for stress management, and understand why lowering cortisol is not just about luxury self-care, but a critical need for a healthier, more balanced life. Join me, straighten those crowns, and let's work towards better health together!

00:00 Introduction to Cortisol

00:07 The Role of Cortisol in the Body

00:57 Modern Stress and Cortisol Imbalance

01:22 Why Women Need to Pay Attention to Cortisol

01:49 Negative Effects of High Cortisol

02:50 How Cortisol Affects Women's Mental Performance

03:08 Real-Life Cortisol Triggers

03:48 Effective Strategies to Lower Cortisol

07:33 Science-Backed Apps to Manage Cortisol

10:32 Conclusion: The I

mposter syndrome hits hardest when you're actually achieving great things. Promotions, goals, opportunities, and then the doubt creeps in: Who do you think you are? In this empowering episode, we break down the truth—you're not underqualified but undercredited. Did you know that 82% of high-achieving women feel like frauds at times? This isn't due to a lack of ability, but because they were never taught to celebrate their success. We'll dive into the psychology behind this phenomenon, explore gender conditioning, and equip you with the tools to silence your inner critic. Spoiler: You're more than enough. Ready to embrace your power unapologetically? Buckle up and let's dive in.

00:00 Introduction: Facing Imposter Syndrome

00:11 The Reality of High Achievers

00:27 Understanding the Psychology and Gender Conditioning

00:36 Conclusion: Embrace Your Greatness

Welcome back to Call Her Boss Friends. In this episode, we unpack the reality behind the 'magical' holiday season for working moms. While the world enjoys cute holiday photos, working moms juggle multiple roles—from logistics and catering to emotional labor and childcare. We explore the invisible mental load that triples during the holidays, backed by alarming statistics and research. Learn about the four big pressure zones, unrealistic expectations fueled by social media, intense workloads, childcare challenges, and emotional labor. Discover actionable strategies like the bare minimum magic rule, macro-delegation, and setting up a holiday command center to reclaim your sanity. Moms, it's time to set boundaries, delegate tasks, and remember: you are the magic. Join us for practical tips to manage this hectic season without losing yourself.

00:00 Introduction: The Reality of Holiday Season for Working Moms

01:01 Understanding the Mental Load

02:47 The Four Big Pressure Zones

03:02 Unrealistic Expectations and Social Media Pressure

03:42 Workload Intensifies During Holidays

04:33 Childcare Challenges During Winter Break

05:08 Emotional Labor: The Invisible Burden

05:58 Gender Conditioning and Societal Expectations

08:03 Managing the Holiday Mental Load

12:04 Conclusion: You Are the Magic

oin me in this episode of 'Call Her Boss' where we dive deep into understanding the essence of empathy, especially during these chaotic and stressful times. We'll explore the different layers of empathy, from cognitive to emotional, and discuss why it's so crucial for human connection, compassion, and even leadership. We'll tackle why empathy seems to be declining and how technology, social media, and cultural shifts play a role. But don’t worry, there’s hope! I will share practical ways to boost your empathy muscle and even some heartwarming stories, like a unique method one mom uses to teach empathy to her kids. Let's take on the challenge to practice empathy this week and make the world a softer, yet stronger place. Straighten those crowns and keep walking in each other's shoes!

00:00 Introduction to Empathy

00:33 Understanding Empathy: Cognitive, Emotional, and Personal Distress

01:11 The Importance of Empathy in Society

02:33 The Decline of Empathy: Data and Trends

03:21 Factors Contributing to the Loss of Empathy

04:13 Practicing Empathy: Tips and Techniques

06:06 Empathy in Action: Real-Life Examples

07:03 Conclusion and Challenge

Welcome back to Call Her Boss! In this episode, we tackle the unspoken challenges of managing people in business. From navigating PTO requests to handling emotional labor, managing a team isn't just about leadership; it's an emotional acrobatic act that takes a toll. I share hard-hitting data from Gallup, the US Small Business Administration, Harvard Business Review, and MIT Sloan to paint a realistic picture of leadership, and discuss actionable strategies to maintain clarity, consistency, and compassion without losing your peace. Whether you're an accidental manager or an experienced leader, tune in to discover how to lead a team effectively while evolving into a stronger, more confident leader. Don't forget to straighten those crowns, Queens!.

00:00 Introduction to the Podcast

01:06 The Realities of Managing People

04:28 The Emotional Labor of Leadership

06:46 Creating Structure and Clear Expectations

10:28 Healthy Leadership Practices

11:44 Conclusion and Weekly Mantra

n this episode of 'Call Her Boss', we dive into the universal experience of feeling overwhelmed and overstimulated. Our host explores the science behind this phenomenon, focusing on the role of dopamine, the brain's primary reward neurotransmitter. Learn how today's environment of constant digital stimulation affects our mental health, sleep, and cognitive functions. Discover practical tips to set boundaries, create screen-free zones, and detox from technology to reclaim your peace and focus. Join us as we discuss the importance of intentional choices and neuroplasticity in overcoming the modern-day dopamine overload.

00:00 Introduction: The Overwhelm and Overstimulation Debacle

00:33 The Science of Dopamine and Overstimulation

03:50 The Impact of Technology on Mental Health

07:49 Practical Solutions for Digital Detox

09:39 Personal Reflections and Final Thoughts

Hello, hello, hello! In this week’s episode of 'Call Her Boss,' I dive into the universal experience of youth sports and its profound impact on kids’ development. As an unathletic child raised by a single mother, I never partook in the hustle of afterschool practices. However, guiding my 18-year-old through youth sports has opened my eyes to this massive industry. With over 45 million kids in organized sports in the U.S. but a 70% dropout rate by age 13, it's clear there’s a major misalignment between intentions and results. Join me as I connect the dots between youth sports, business, and parenthood, emphasizing the importance of character development over just winning. Legendary coaches and their insights shed light on how sports cultivate essential life skills like perseverance, teamwork, and self-awareness that are applicable both on the field and in the workplace. Whether you’re a parent, coach, or business leader, this episode provides valuable perspectives on fostering growth, resilience, and long-term success in our children and employees. Tune in and let's discuss why the journey of personal development is the real victory.

00:00 Introduction and Personal Experience

00:27 The Importance of Youth Sports

01:20 Statistics and Challenges in Youth Sports

02:10 Coaching Philosophy and Personal Reflections

03:23 Parental Perspective on Youth Sports

05:00 Translating Sports Lessons to Business

07:01 The Role of Effort and Attitude

10:14 Parental Support and Coaching Impact

14:53 Conclusion and Final Thoughts

Hello, beauties! Welcome back to Call Her Boss! This week, we're shifting our focus from motherhood and relationships to business. It's the five-year anniversary of my small business, coinciding with my 38th birthday. This phase feels like the 'awkward teen years' of business ownership—not brand new, yet not a well-established entity either. Today, I'm sharing insights from personal experience and advice from business genius Jay Fallsgraph about navigating a plateau. We'll talk about maintaining consistency, scaling, and the importance of systems and delegation. I'll also cover the pros and cons of this plateau phase, discuss founder fatigue and market saturation, and explore revenue diversification strategies. This episode is packed with actionable steps to push through and thrive beyond the business plateau. Let's level up together!

00:00 Introduction and Welcome

00:18 Reflecting on Five Years of Business

00:47 Navigating the Awkward Teen Years of Business

01:33 Challenges and Realities of Business Growth

03:38 The Importance of Systems and Delegation

03:50 Personal Anecdotes and Lessons Learned

06:10 Understanding and Overcoming Plateaus

12:00 The Pros and Cons of Business Plateaus

19:53 Strategies for Pushing Through Plateaus

25:25 Building a Strong Team and Delegation

30:53 Final Thoughts and Encouragement