We are only three weeks into 2026 and so many of us are already feeling burnt out...why?!

In this episode, I’m breaking down why burnout is showing up so early this year and what’s actually behind it. We talk about the collective burnout we’re experiencing as a society, the impact of seasonal living and winter energy, overstimulation, and the emotional toll of the current state of the world.

More importantly, I help you differentiate between being genuinely overworked versus experiencing burnout caused by misalignment.

Inside this episode, we explore:

• Why burnout is so common right now

• The physical, emotional, and mental signs of burnout

• How to tell if you need rest or realignment

• Why burnout is often a mask for misalignment

• How to create structure in your life without falling into exhaustion

• What it really means to “run a strict program” rooted in self-love

• Practical practices to rebuild alignment, self-trust, and nervous system safety

• How to work with your body, seasons, and cycle instead of pushing against them

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

⁠Subscribe⁠ on YouTube

Today's topic is one of the MOST requested subjects (and one of my favorite to discuss)... cycle syncing!

Cycle syncing is how to adjust your lifestyle with your menstrual cycle (the entire cycle, not just your period)

This episode is truly a masterclass on your cycle. I walk you through what’s actually happening in your body across all four phases of the menstrual cycle and how understanding this rhythm can completely change your relationship with your body, your productivity, your self-worth, and your energy.

So many of us were never taught how our bodies work. We were taught to push, override, and show up the same every single day — even though our bodies are cyclical, not linear. Cycle syncing invites us to work with our bodies instead of against them.

In this episode, I cover:

• What the menstrual cycle actually is (and how women often confuse their period as their entire cycle)

• What cycle syncing really means and how you can integrate it into your life

• The four phases of the menstrual cycle (menstrual, follicular, ovulation, luteal)

• How each phase impacts your energy, mood, focus, and nervous system

• How to adjust movement, workouts, productivity, and social energy in each phase

• Nutrition support for each phase

• How cycle awareness builds self-trust, self-compassion, and embodiment

Whether you’re brand new to cycle syncing or already tracking your cycle, my intention is to help you build awareness and strengthen your knowledge so you can live with more ease, alignment, and trust in your body.

Share this episode with a woman in your life — or honestly, a man you want to understand you better.

Resources mentioned and my favorite cycle syncing tools are linked below.

Alisa Vitti, Founder of Flo Living

Dr. Monique (my naturopath)

Is This Normal? By Dr. Jolene Brighten

Beyond the Pill By Dr. Jolene Brighten

Period Power By Maisie Hill

Disclaimer: this episode is for educational purposes only and is not intended to provide medical advice . Consult with your doctor.

Happy 2026 and welcome to the first episode of the new year!

In today’s episode of Her Becoming, I’m inviting you to slow all the way down. We’re talking about what it really looks like to enter a new year without pressure, without forcing change, and without buying into the “new year, new me” narrative that so often leads to burnout.

I share honestly about my own holiday reset, navigating rest after years of hustle, and the internal resistance I’ve felt stepping back into work. If you’ve been feeling behind, unmotivated, or caught between resting and being productive, this episode is for you.

We get into:

• Why extreme New Year’s resolutions rarely last

• Motivation vs. identity (and why identity shifts create sustainable change)

• How pressure creates resistance in the body

• The danger of all-or-nothing thinking

• Why slowing down now actually supports long-term growth

• How to approach habits, goals, and routines through embodiment instead of force

This episode is a reminder that nothing is missing. You don’t need to reinvent your life in January. You get to begin again gently, with intention, and from a place of self-trust.

Share this episode with your 2026 accountability partner.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Subscribe on YouTube

It's the final episode of 2025! In this episode, I'm guiding you through an end-of-year reflection and intention-setting practice for the new year. Winter is all about going inward and observing, in preparation for what's to come in the following season. I'll share wisdom from the Year of the Snake (2025) and Year of the Horse (2026), as well as lessons from numerology that align with the themes of these years. I also reflect on the year that I've had-- sharing some of my greatest lessons and tribulations.

The episode concludes with a workshop-style guided journaling practice to help you:

• Reflect on the lessons, growth, and patterns from the past year

• Acknowledge what you’re proud of and what you’re ready to let go of

• Get clear on how you want to feel moving forward

• Call in intentions that feel aligned, grounded, and soul-led

I'll put the prompts below so that you can revisit them at any time.

1. What situation in my life this past year challenged me the most? What did I learn from it?
2. What parts of myself am I currently shedding, or leaving behind?
3. What habits, or beliefs no longer serve me, and how can I begin to release them?
4. When did I feel most aligned, confident, and in flow this year? What did those moments teach me?
5. What accomplishments, big or small, am I most proud of myself for this year?
6. What am I holding onto that needs to be let go of in order to fully step into the woman I’m becoming?
7. How do I want my life to FEEL in the new year? How will I call in this feeling?
8. What’s one thing I can start doing today to align with my future self?
9. How will I show up differently next year than I did this year? What do I hope to achieve OR who do I hope to become, by doing so?

Thank you for your support this year. We'll be taking a two-week break over the holidays. Episode 33 will be out on Tuesday, January 6th. Happy Holidays to you and yours <3

Join the Her Becoming Community on Instagram ⁠@herbecomingpod⁠

Follow Kayla on Instagram ⁠@kaycountryman⁠

As the winter season approaches, in this episode, we are diving into one of my favorite topics: seasonal living. Specifically, the wisdom, beauty, and softness that winter invites us into. If you’ve ever wondered why you feel extra sleepy, less motivated, or simply pulled inward this time of year… this episode is going to make everything click.

I share why winter is biologically and energetically different for us as women — from the shift in daylight and melatonin, to our circadian rhythm changes, to the metabolic and hormonal shifts that make us crave warm foods, cozy nights, and slower days.

Inside this episode, I break down:

• What actually happens inside your body during winter
• How winter impacts your emotions & mental health:
• Ancient wisdom: what TCM & Ayurveda say about winter
• Practical, realistic shifts you can make to live in alignment with the season

This episode is really a soft invitation to live with the season, not against it — to honor your body’s natural rhythms instead of fighting them, and to choose a lifestyle that supports your energy rather than drains it.

If you enjoyed this episode, please rate, review and share with a friend (or on your social media), it means the world!

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Episode 30! Can you believe it? It means the world that you're here with me.

This week, I'm giving you a gentle but necessary pep talk. This season is heavy; the collective fatigue is real, the days are shorter, our calendars are full, and our bodies are craving slower rhythms. I’ve been feeling it deeply too. But slowing down doesn’t mean giving up. It doesn’t mean abandoning your habits, your vision, or the person you’re becoming.

Today I’m sharing why this season makes everything feel harder, why it’s still worth staying connected to your goals, and how to keep moving forward with softness and intention rather than urgency. This isn’t about hustling to the finish line — it’s about staying aligned, even in the smallest ways, so you don’t lose the self-trust you’ve been building all year.

Inside the episode, I walk you through:

• Why we’re all so collectively tired right now (and why nothing is wrong with you)

• The difference between slowing down and throwing in the towel

• The myth of the “New Year reset” and why January isn’t the magical restart we think it is

• How to stay connected to your vision without overwhelming yourself

• Simple ways to rebuild motivation when you’re exhausted

• Why lowering your expectations is actually an act of self-love

• How micro-habits build self-trust (even something as small as emptying the dishwasher!)

• Questions you can journal on to reconnect with your “why”

• How to create a winter-aligned plan for the rest of your year

I also share how I’m personally navigating this season, how I’m honoring my own low energy, and what I’m choosing to prioritize as I finish the year with intention.

I’m currently enrolling for 1:1 wellness coaching. If you’re ready for personalized support in becoming the healthiest, most grounded version of yourself, you can schedule a free discovery call using the link below. My 12-week program is $300 off for January start dates.

Rate, review, and share this episode with a friend who needs it. It truly means the world.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In this week’s episode of Her Becoming, we’re talking about how to stay authentic, present, and connected during a time of year that can feel chaotic, overstimulating, or emotionally charged.

I share how the season impacts our nervous system, why old family patterns can resurface and how routine disruptions, sensory overload, and overbooked calendars can leave us feeling scattered or unlike ourselves. I also normalize the inner child/inner teen activation that can happen when we’re around family who may only know an older version of us, and how to meet that with grace instead of judgment.

This episode is your holiday toolkit for staying grounded while still creating intentional, meaningful connections with the people you love.

You'll walk away with practical tools to keep your peace, preserve your energy, and show up as your most authentic, embodied self, even in the midst of family dynamics, full houses, shifting routines, and the emotional weight this season can carry.

This episode covers:

• Why nervous system dysregulation is completely normal during the holidays

• How overstimulation, routine changes, and old family roles impact your mood

• What it looks like to stay connected without self-abandoning

• How to practice presence and curiosity with family (instead of slipping into performance)

• Specific questions that deepen conversation and shift energy away from negativity

• The truth about boundaries — and how to set them with “I” language

• Simple grounding practices for before, during, and after gatherings

• Micro-moments of solitude and why they matter

• The one daily non-negotiable you should commit to

• Ways to decompress after socializing so you can come back home to yourself

  
  

PLUS,

I’m officially opening my books for 1:1 Wellness Coaching.

If you sign on for a January start before the end of this year, you’ll receive $300 off. Book a free discovery call using the link below, or send me a DM with questions.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In this episode, I’m sharing the lessons, heartbreaks, and breakthroughs that shaped my 20s, as I step into a new decade of life. I wanted this episode to feel like a voice note from your big sister or best friend who’s been through it and came out the other side with a little more wisdom, confidence, and self-trust.

Whether you’re in your early, mid, or late 20s (or even beyond them), this episode is packed with reminders, mindset shifts, and real talk to help you navigate one of the most transformative decades of your life.

I reflect on everything, including calling off my wedding, starting my business, rediscovering my faith, learning to trust my intuition, and rebuilding my sense of self after heartbreak and change.

We'll touch on relationships, career, finances, wellness/health, mindset, spirituality, and everything in between.

If you’re in your 20s feeling lost, unsure, or like you should have it all figured out by now, this episode is for you. You are not behind.

Listen, save, and share this episode with a woman in your life who could use a pep talk as she navigates this fundamental yet always evolving time in her life. Your support would be the greatest birthday gift !!

Books I recommend for 20-somethings:

This episode is a loving call-to-action in response to the pause of SNAP benefits, which help 42 million people in this country put food on the table for their families. We cannot talk about health and wellness while turning a blind eye to people losing access to basic human needs.

I break down what SNAP is and share the latest updates on the pause (as of 11/2). I also talk about the power of community care and offer simple, actionable ways you can step up and make a real difference in your neighborhood and beyond.

Plus, I call out wellness “influencers” whose privilege is on full display as they ignore the very real struggles happening in this country, choosing instead to amplify fear around less urgent topics like seed oils and food dyes. Let’s be clear: food security is wellness.

Finally, I end with an important reminder to vote in your local elections—your voice matters, and showing up makes a difference.

Resources:

To find your local foodbank and donate/support: https://www.feedingamerica.org/

Arizona food banks: https://azfoodbanks.org/get-food/

Restaurants to support in Phoenix

Call your reps

Another way to call your reps

Note: as of 11/3, there is a plan to un-pause SNAP, but families will not receive their full amount. Your action still matters!

In this episode, I’m joined by the beautiful and powerful Yetti — a mindset and self-love coach whose story is both raw and deeply inspiring.

[content warning: depression, suicidal ideation & self-harm]

Together, we dive into what it means to rewrite your narrative, choose yourself, and build a life that feels good from the inside out. Yetti opens up about her mental health journey, navigating major life pivots, and finding the courage to step away from the path that was expected of her to create one that felt aligned.

We talk about the realness of entrepreneurship, the messy middle of healing, and the truth behind becoming your own dream girl through presence, grace, and self-compassion.

This conversation is an invitation to slow down, listen to your intuition, and remember that becoming the woman you desire to be starts with honoring who you are today.

In this episode, we explore: