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We’ve been taught that manifestation is about thinking positively, visualising harder and “raising our vibration” - but what if the real issue is that your nervous system doesn’t feel safe enough to receive the life you’re asking for?

In this solo episode, I’m diving into nervous system regulation, survival mode, emotional safety and the connection between stress, energy and manifestation.

I chat about the science behind dysregulation, why so many women are stuck in chronic fight-or-flight, how this impacts our ability to trust ourselves and move forward, and practical ways to begin regulating your body so you can feel calmer, clearer and more connected.

We cover:
 ✨ Fight, flight & freeze responses
 ✨ The “window of tolerance”
 ✨ Why survival mode blocks manifestation
 ✨ The link between stress, intuition & self-trust
 ✨ How overstimulation impacts the nervous system
 ✨ Practical tools to create more internal safety
 ✨ Learning how to receive support, rest, love & abundance

This episode is a reminder that healing isn’t about becoming someone new - it’s about creating enough safety within yourself to become more of who you already are.

Have a listen here, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority!

I hope you really love this episode! Thanks so much for pressing play and spending your incredibly valuable time with us.

Be sure to reach out to us on socials (outlined below), and as always, if you enjoyed this or previous episodes, please kindly subscribe, rate and review, to help us to continue to have our voices heard. 

Enjoy xx 🎙️

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What does it really take for women to build wealth in today's world?

In this episode, I sit down with financial educator, author and founder of She's Giving Wealth, Caitlin Bath, for a powerful conversation about money, motherhood, financial confidence and what it means to create wealth on your own terms.

Ahead of the release of her debut book She's Giving Wealth, Caitlin is challenging the traditional financial advice women have been fed for decades — advice built around linear careers and uninterrupted earning, not the reality of caregiving, motherhood, burnout, divorce, career pivots and rebuilding.

We dive into the hidden cost of being a woman, the connection between money and nervous system safety, and why so many women feel disconnected from financial confidence despite working incredibly hard.

Caitlin also shares her own story of rebuilding after divorce and depression, becoming the primary breadwinner of her family, and redefining what financial sovereignty actually looks like in real life.

This episode is for every woman who wants to feel more empowered, informed and confident about her financial future — regardless of where she's starting from.

We cover:

• Why traditional financial advice often misses the realities of women's lives
 • The connection between money and nervous system safety
 • Motherhood, invisible labour and the wealth gap
 • Rebuilding financially after major life changes
 • What financial sovereignty really means
 • How women can build wealth on their own terms
 • The mindset shifts that support long-term financial confidence

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

She's Giving Wealth - Website
She's Giving Wealth - Book
She's Giving Wealth - YouTube
She's Giving Wealth - Instagram

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In this episode, I’m joined by Lisa Woodruff, founder and CEO of Organize 365, productivity expert, and host of the top-rated Organize 365 Podcast with over 25 million downloads.

Lisa has spent over a decade helping women reduce overwhelm, clear mental clutter, and create functional systems that actually work in real life - not just in theory. But this conversation goes far beyond tidy homes.

We dive into the concept of invisible work - the mental and emotional load carried by so many women - and why feeling disorganised isn’t a personal failure, but often the result of outdated systems in a modern world. Lisa shares how household management impacts our cognitive capacity, why traditional productivity advice falls short, and how we can begin to reclaim our time and energy.

We also explore her powerful new book, Escaping Quicksand, where Lisa opens up about her own journey of learning to prioritise her needs alongside her family’s - and the small but significant shifts that helped her move from reactive overwhelm to intentional living.

If you’ve ever felt like you’re constantly busy but never caught up, this episode will give you both the validation and the practical tools to start creating real change.

In this episode, we cover:

• The truth about “invisible work” and why it’s exhausting 
• Why organisation isn’t about discipline - it’s about systems 
• How mental clutter impacts your ability to think and create 
• The transition from stay-at-home mum to successful entrepreneur 
• A powerful reframe on self-care for modern women 
• Simple, actionable steps to reduce overwhelm this week

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Organize 365 - website
Organize 365 - Instagram
Organize 365 - Podcast
Escaping Quicksand - Lisa Woodruff's brand new book
Organize 365 - YouTube

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In this deeply nourishing conversation, I’m joined by Yoga Therapist, Meditation Teacher, Reiki Practitioner and Ayurvedic Lifestyle Consultant, Rakhi Swales, to explore what it truly means to support the body through life’s more challenging seasons.

We move beyond the modern, fitness-focused perception of yoga and dive into the world of yoga therapy—a gentle, adaptive and highly personalised approach that meets you exactly where you are. Rakhi shares how these practices can be used alongside traditional medical care, offering support for those navigating complex health conditions, chronic illness, or recovery from treatments such as cancer.

We also explore the wisdom of Ayurveda and how simple, everyday shifts can help bring the body back into balance—without overwhelm or rigidity.

This episode is a powerful reminder that healing doesn’t always come from pushing harder… sometimes, it comes from softening, slowing down, and truly listening.

In this episode, we cover:

• What yoga therapy is and how it differs from traditional yoga
• The importance of adaptive and accessible practices in healing
• Supporting the body through illness, recovery and complex conditions
• How yoga can complement modern medicine
• Simple, practical ways to begin incorporating Ayurveda into daily life
• Reconnecting with your body through rest and awareness

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Rakhi Swales Yoga - Instagram
Rakhi Swales Yoga - Website
Zenly - Instagram
Zenly - Website
Get in touch with Rakhi via - [email protected] 📨

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On paper, everything looks good…
So why does life still feel off?

In this episode, I sit down with money coach and mortgage broker Max Phelps to unpack the hidden gap between how your life looks and how it actually feels.

We dive deep into the psychology of money, the pressure to “have it all,” and why so many Australians - particularly in their 20s and 30s - are feeling broke, burnt out, and disconnected… even when they’re doing everything “right.”

Max shares powerful insights from his work and his Joya Life Scorecard - a tool designed to help you uncover where your life is truly thriving… and where it’s quietly falling short.

This is more than a conversation about money - it’s about redefining success, questioning the narrative we’ve been sold, and getting radically honest about what a good life actually means to you.

If you’ve ever felt like something’s missing… this episode is your wake-up call.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Joya Life - Website (and scorecard)
Max Phelps - Instagram

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This week’s solo episode is a very real, very unfiltered chat about motherhood, identity, relationships, judgement, overwhelm, and learning to give yourself grace. I share some honest “mum confessions,” reflect on the results of a recent Instagram poll, and talk about the quiet lessons motherhood has taught me about staying in my own lane and doing what works for my family. A warm, light-hearted conversation for any mum who’s ever questioned whether she’s doing enough. 

Have a listen here, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority!

I hope you really love this episode! Thanks so much for pressing play and spending your incredibly valuable time with us.

Be sure to reach out to us on socials (outlined below), and as always, if you enjoyed this or previous episodes, please kindly subscribe, rate and review, to help us to continue to have our voices heard. 

Enjoy xx 🎙️

Can I Get A Refill? - Website - Sign up to receive your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Pilgrims Cronulla - Website / Menu
Pilgrims Cronulla - Instagram
Queen Margherita of Savoy - Website / Menu
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Send us Fan Mail

If you’re successful on paper… but still feel exhausted, disconnected, or like something is off — this episode is going to hit differently.

Because what if you’re not burnt out?

What if you’ve been betrayed?

In this deeply honest and powerful conversation, I sit down with Dr. Nikia Smith — board-certified anesthesiologist, wellness coach, and founder of She Is Fire Forged — to unpack the kind of exhaustion that sleep doesn’t fix.

We explore the hidden cost of being “the strong one”…
The quiet pressure to be everything for everyone…
And why so many high-achieving women are operating in survival mode without even realising it.

Dr. Nikia shares a completely different lens on burnout — one rooted in nervous system safety, boundaries, and self-trust — and offers a path back to a life that actually feels as good as it looks.

This conversation is an invitation to stop over-functioning, start listening to your body, and redefine what success really means.

Inside this episode, we cover:

• Why burnout might actually be a form of betrayal 
• The hidden cost of the “strong woman” identity 
• Subtle signs you’re heading toward burnout (even if you seem “fine”) 
• Why saying no feels so hard — and how to do it without guilt 
• The uncomfortable truth about being needed 
• What it really looks like to move from survival mode into softness 

If you’ve been pushing, striving, and holding it all together… this is your permission slip to do things differently.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

She is Fire Forged - Dr. Nikia Smith - Website
Dr. Nikia Smith - Instagram

Pilgrims Cronulla - Website / Menu
Pilgrims Cronulla - Instagram
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Send us Fan Mail

Money isn’t just numbers - it’s deeply emotional, personal, and for many women… layered with shame.

In this powerful and refreshingly honest conversation, I sit down with Mel Browne - money expert and bestselling author of Unf*ck Your Finances and Dare to be Wealthy.

Mel shares her journey from financial rock bottom - including giving away every cent she had and ending up in debt - to becoming financially independent with true choice and freedom.

We dive into the real conversations women aren’t having enough about money:
 ✨ Why women face unique financial challenges (and how to overcome them)
 ✨ The fear around investing - and where to actually start (ETFs, Super, property & more)
 ✨ The hidden role of shame in debt, avoidance, and financial struggle
 ✨ How to break free from destructive money patterns and rebuild from scratch
 ✨ The rise of Buy Now, Pay Later - and how it’s impacting millennial women
 ✨ A fascinating look at financial habits through the lens of hormones and cycle syncing

This episode is equal parts practical and deeply empowering - whether you’re starting from scratch, rebuilding, or ready to step into your next level of wealth.

If you’ve ever felt behind, ashamed, or unsure with money… this conversation will meet you exactly where you are - and show you what’s possible.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - download your free eBook 📧

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Mel Browne - Resources
Mel Browne - Instagram

Pilgrims Cronulla - Website / Menu
Pilgrims Cronulla - Instagram
Queen Margherita of Savoy -

Send us Fan Mail

This one is raw.

I’m opening up about parts of my story I’ve kept quiet for a long time - growing up in environments where my voice felt small, navigating relationships that left me questioning my worth, and the slow, uncomfortable journey of learning how to take my power back.

This isn’t about blame. It’s about awareness. It’s about growth. And it’s about finally choosing to take up space in a world that often teaches women to shrink.

If you’ve ever felt silenced, overlooked, or like you had to dim parts of yourself to be accepted… this episode is for you.

Because your voice matters. Your story matters. And you don’t need permission to own either.

Have a listen here, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

I hope you really love this episode! Thanks so much for pressing play and spending your incredibly valuable time with us.

Be sure to reach out to us on socials (outlined below), and as always, if you enjoyed this or previous episodes, please kindly subscribe, rate and review, to help us to continue to have our voices heard. 

Enjoy xx 

Can I Get A Refill? - Website - SIGN UP TO RECEIVE YOUR FREE 33 PAGE eBOOK ON 7 WAYS TO PROTECT YOUR ENERGY & FILL UP YOUR CUP

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Outfit 🔗 - Top

Outfit 🔗 - Pants

Pilgrims Cronulla - Website / Menu
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Queen Margherita of Savoy - Website / Menu
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What if your mind isn’t fixed - but programmable?

In this expansive and mind-bending conversation, I sit down with Masati - System Architect, creator of HyperMeditations, and founder of XIMS - to explore the intersection of advanced neuroscience, consciousness, and human potential.

After three near-death experiences and over a decade of global speaking, Masati brings a completely different lens to personal transformation - one that blends science, spirituality, and practical tools for rapid, real-world change.

We dive into what he calls the XI Code, and how it can help you unlock your multidimensional potential, rewire limiting beliefs, and break generational patterns - yes, even around money and scarcity.

We also explore how mothers can access more balance, wellbeing, and spiritual growth in everyday life, without needing hours of meditation or major life overhauls.

This episode will expand the way you think about your brain, your identity, and what’s truly possible for your life.

In this episode, we cover:

• What the XI Code is and how it works 
• How to reprogram your “blueprint” for faster results 
• The link between neuroscience, spirituality, and human evolution 
• How near-death experiences can accelerate personal growth 
• Breaking generational patterns (including money blocks) 
• Practical tools for busy women and mothers 
• And more… 

If you’re curious about biohacking, consciousness, and stepping into your next level - this one will blow your mind.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup. 

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - SIGN UP TO RECEIVE YOUR FREE 33 PAGE eBOOK ON 7 WAYS TO PROTECT YOUR ENERGY & FILL UP YOUR CUP

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Masati - Instagram
Masati - Website
The XI Code - Website

Pilgrims Cronulla - Website / Menu
Pilgrims Cronulla - Instagram
Queen Margherita of Savoy -