In this heartfelt solo episode of Don't Worry It’s Confidential, we close out Season 3 with an honest and reflective check-in. From the comfort of her couch, Makena shares the personal journey behind this season - what it taught her, where it pushed her, and why it’s time to hit pause.

This is also a Q&A episode, where Makena answers your questions from Instagram.

We explore:

- The signs of burnout and how to catch them early

- Learning to rest and embracing “good enough”

- External validation vs. internal confidence

- Reclaiming your creativity without pressure

- Intentional summer check-ins and routines

- Mental health tips for a busy, social season

- How to start inner work

- Conflict communication, triggers, trauma work, and cost-effective therapy options

- The power of stepping away to reconnect with your voice

Makena announces her upcoming social media break, shares her plans for Proud Girl Summer.

Thank you for tuning in to another season. Stay curious, stay kind, and be proud of yourself.

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work with me: makenaarntsen.com

In this feel-good, expansive episode of Don't Worry It’s Confidential, we’re diving into the power of hot and cold therapy—not just for your body, but for your mind, your nervous system, and your sense of connection. My guest is Mel, co-founder of Alter, a sauna and ice bath studio in Toronto that’s redefining what wellness can look and feel like.

We explore:

- The mental and physical benefits of sauna and cold plunge therapy

- The story behind launching Alter and building a business with friends and a partner

- Burnout, resilience, and learning to truly listen to your body

- How hot and cold practices support nervous system regulation, emotional processing, and self-awareness

- What it means to build authentic community and trauma-informed spaces

- The impact of creativity, rituals, and design in wellness spaces

- Understanding how your cycle, stress levels, and personality affect your relationship to the practice

- The difference between pushing through discomfort vs. staying present with compassion

This is an inspiring, cozy, and informative conversation about choosing practices that feel good, connecting with your body, and creating something meaningful from the inside out. Whether you’re cold plunge-curious or deep into your wellness journey, this episode will leave you feeling grounded, open, and maybe even ready to dance it out.

follow Alter: @alter.toronto

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work with me: makenaarntsen.com

This week, we dive deep into the art of communication- what gets in the way, how to stay connected through discomfort, and why vulnerability is essential. My guest is a therapist who also practices polyamory, offering a unique lens on communication through the complexity of navigating multiple relationships.

We explore:

• How trauma and triggers show up in communication
• Why knowing what you need is key to expressing yourself
• The journey of discovering that non-monogamy was right for her
• The challenge of hard conversations and fears that come with being vulnerable
• Letting go of mind reading and replacing it with clear, curious dialogue
• The importance of curiosity, compassion, and self-awareness in building stronger relationships

This is a vulnerable, honest conversation between two people unpacking their own roadblocks and learnings - an invitation to reflect on your own communication habits and how they shape your relationships.

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Work with me: makenaarntsen.com

This week on Don't Worry It’s Confidential, we’re diving into the incredible world of the nervous system - how it shapes our thoughts, emotions, and connection to ourselves and others. My guest is deeply passionate about the body and healing trauma, both physical and psychological, through a powerful modality called Foundation Training.

He shares his own transformative story, including how a traumatic brain injury fuelled his journey into body-based healing. We explore how the nervous system really works, with a grounded breakdown of Polyvagal Theory, and offer reflective check-ins throughout the episode to help you tune into how your body is feeling.

You’ll learn about:

• The role of the nervous system in daily emotional and mental states
• How trauma lives in the body - and how to support healing
• Practices to increase body awareness and regulation
• Why nervous system regulation is key to deeper self-connection and relationships

If you’re curious about somatic healing, nervous system work, or simply want to understand yourself on a deeper level, this episode is for you.

Follow him: @goodmoodmethod

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Work with me: makenaarntsen.com

In this episode, I sit down with the incredibly inspiring Connor Emeny - author, speaker, and the youngest person to complete an Ironman on six continents, and the only person to complete an Iron-distance race on all seven, including Antarctica.

We dive into Connor’s journey- what it really took to chase such a bold, seemingly impossible goal. From mental resilience to physical grit, Connor shares what he calls the 4th discipline of endurance sports, and how it applies far beyond racing.  

We talk about:  

- How to keep going even when people doubt you  

- The power of support systems in chasing ambitious dreams  

- The mindset needed to break through barriers  

- Behind the scenes on his wild, unforgettable experience in Antarctica 

- The lessons behind his book, "All In" 

If you’re looking for motivation to take that next step toward your dreams—or to believe in something bigger for yourself—this one’s for you. 

Follow Connor: @connor.emeny 

Follow us: @dontworryitsconfidential 

Work with me: makenaarntsen.com

This week we explore what it really means to find a career that feels right for you and why it doesn’t have to be just one thing. My guest is a neurologist and creative someone who beautifully balances a demanding medical career with side passions that fuel her soul.  

We dive into:  

- The nonlinear journey of finding the right career

- Balancing a high-pressure profession with creative expression  

- The myth of balance—is it real or just an illusion?  

- Burnout, imposter syndrome, and the emotional toll of being a doctor  

- Vicarious trauma in healthcare and why it’s so hard to talk about  

- The power of vulnerability and resilience—how they coexist  

We also get into the joy of hosting beautiful events, the importance of detail and cultural roots, and how creativity can be a form of healing. From working with friends to planning an unforgettable dinner party, this conversation reminds us that people are complex—and that’s what makes us beautiful.  

Tune in for a rich, honest, and inspiring conversation on career, creativity, and coming home to yourself.

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work with me: makenaarntsen.com

This week, we’re diving into the layers of vulnerability - why it feels so hard, how fear of rejection often blocks it, and what it really means to show up as yourself.  

My guest is a deeply creative soul with a love for spirituality, philosophy, and internal exploration. Through both a spiritual and psychological lens, we explore his personal journey of becoming—what it’s taken for him to step into authenticity, and the vulnerability that’s come with it.  

We also discuss:  

- The power of men’s groups and safe spaces for expression  

- Gender and masculinity, and redefining self-worth as a man  

- How projection shapes our relationships and self-awareness  

- Practices that help him stay connected to himself  

- The role of accountability in building true self-worth  

- How to find and nurture aligned relationships, both romantic and platonic  

This is a rich, honest conversation about what it means to be human - and how true connection starts with being real.

Follow him: @kubla

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work with me: [email protected]

In this episode of Don't Worry, It’s Confidential, we’re answering your questions from Instagram and TikTok—the things you’ve always wanted to ask a therapist or wished you knew before starting therapy. We also get personal, sharing what we’ve learned about ourselves through our careers and our own therapy journeys. It’s a mix of giggles and deep insights, so get ready for both.  

We dive into:  

- How to find the right therapist and therapy style for you  

- Do therapists have favourites? (We spill the truth!)  

- How therapy impacts us and how we take care of ourselves  

- How to communicate better with your therapist  

- Boundaries—both in therapy and in life  

- How our practice has evolved as we’ve grown  

- Balancing social media, professionalism, and authenticity  

- Why getting out of your head and into your body is key for emotional healing  

If you’ve ever been curious about therapy—from the inside or outside—this episode is for you. Tune in now!

To do magnetic link: https://login.tobemagnetic.com/a/2147524106/o2Nz6ce6 (CODE: MAKENA)

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Work with me: makenaarntsen.com

Follow Ivana: @innerbloomtherapy.ca

In this episode , we dive deep into the journey of finding your authentic self with a guest who knows this path firsthand. She opens up about realizing her career path wasn’t aligned, despite excelling in math and science and feeling the weight of immigrant parent expectations. Through a breakup, therapy, and moving away, she started questioning everything and asking: What actually feels good for me?

We explore:

- Conformity & the discomfort of breaking free

- Childhood influences & how they shape our choices

- How to start asking the right questions about your authentic self

- Letting go of protective mechanisms & embracing change

- The importance of time, space & self-reflection

- Listening to your gut & body’s wisdom in decision-making

We also talk about creativity in career and life—how authenticity isn’t about finding one “perfect” path but instead identifying the qualities that matter most to you. Being flexible, allowing imperfection, and embracing change can help you build a life that truly feels like yours.

Authenticity isn’t about becoming someone—it’s about releasing what isn’t you.

Follow Sarah: @sarahsawaya

Follow me: @dontworryitsconfidential

work with me: makenaarntsen.com

In this episode of Don't WorryIt’s Confidential, we’re cutting through the noise with a dietitian & PhD candidate who helps us get back to the basics of nutrition. With so much conflicting advice on how to eat, she helps use science and intuition to strip away the confusion and focus on what actually matters for both mental and physical health.  

We dive into:  

- Why you may (or may not) want to change the way you eat  

- How to eat in a way that works for you—without guilt or restriction  

- The connection between food, mental health & well-being  

- Letting go of perfectionism & finding food neutrality 

She also researches soy and works closely with plant-based clients, helping them navigate nutrition in a sustainable and balanced way. We break down myths vs. facts about soy and discuss how to eat more plant-based without stress or restriction.  

If you're tired of diet culture, food rules, and nutrition confusion, this episode is for you. Let’s bring ease and confidence back into eating.