Her Becoming

After years of therapy, mindset work, journaling, meditation, and self-development, I realized something important:

Awareness is powerful… but awareness alone doesn’t always heal the body.

In this episode of Her Becoming, I’m sharing my experience with stress, nervous system dysregulation, corporate burnout, and why I’ve started focusing more on bodywork and embodiment practices alongside therapy.

As someone balancing multiple jobs, entrepreneurship, wellness, and personal healing, I’ve been learning how deeply stress gets stored in the body and why slowing down has become essential for my health.

We talk about:Nervous system regulation and what it looks like in a busy season
How to recognize fight or flight as an ambitious women
Understanding how stress lives in the body and what we can do about it
Talk therapy vs somatic work (body work) and emotional release
What body work looks like: massage therapy, acupuncture and more
Self-care that actually supports your nervous system
How to feel calmer, safer, and more grounded day-to-day

I also share free and accessible ways to begin supporting your nervous system today through movement, breathwork, self-massage, walking, and mindfulness.

If you’ve been feeling overwhelmed, anxious, emotionally exhausted, or stuck in survival mode, this episode is for you.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

ShopMy

Listen on Spotify

Listen on Apple Podcasts

Subscribe on YouTube

Today, I’m celebrating a BIG milestone: 50 episodes! And I’m pulling back the curtain and sharing exactly how to start a podcast & what this journey has taught me as a creative entrepreneur.

If you’ve ever thought about starting your own podcast (or any creative project!) but felt overwhelmed by where to begin, what equipment you need, how much it costs, or how much time it actually takes, this episode is for you.

I’m walking you through my full process, from the behind-the-scenes planning to the tools I use, to what it really takes to stay consistent and grow a show.

This is not a “just grab a mic and go viral” conversation. This is the real, honest, step-by-step breakdown I wish I had when I was starting.

Inside this episode, I share:

• How to start a podcast and what to do before you launch
• The biggest mistake people make when starting a podcast
• How to choose your podcast topic, find your niche and understand your audience
• The exact tools and software I use for recording, editing, content creation and publishing
• How much it actually costs to start a podcast (and how I've done it on a low budget)
• How long it takes for the entire process... to record, edit, and market each episode
• My weekly workflow and time commitment
• How to stay consistent, even when you don’t feel like showing up or aren't seeing the results you expect
• What 50 episodes have taught me about growth, discipline, and patience

I also share real podcast stats, like why most podcasts don’t make it past episode 10, and what it really takes to build something long-term.

If you feel the nudge to start a podcast, create content, or share your voice, this episode will give you both the strategy and the mindset to begin.

You don’t need fancy equipment. You don’t need to have it all figured out. You just need to start.

If this episode supports you, leave a rating/review and if you know someone who has been thinking about launching a podcast, share this with them.

Lastly, if you want support building your own podcast or creative brand, you can book a 1:1 visionary session for hands-on support and coaching.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

ShopMy

Listen on Spotify

Listen on Apple Podcasts

Subscribe on YouTube

In 2022, my skin took a turn for the worst, and I faced over two years of debilitating acne that spiraled me into a depression.

I tried everything. Dermatologists, prescriptions, facials, diet changes, all of it. And nothing truly worked long-term.

What I didn’t realize at the time was that my acne was not just a surface-level issue. It was my body communicating something deeper.

In this episode, I walk you through the connection between nervous system dysregulation, chronic stress, hormonal imbalance, gut health, and inflammation. I share how being in a misaligned relationship kept my body in a constant state of survival mode and how that stress showed up physically through my skin.

This is not a one-size-fits-all explanation for acne or symptoms, but it is an invitation to look deeper.

I also talk about:

• How stress impacts your hormones and inflammation
• The gut-skin axis and what I discovered through testing
• Why surface-level solutions were not enough for me
• How my healing began when I changed my environment and regulated my nervous system
• The question that changed everything for me

If you are currently dealing with unexplained symptoms or feeling frustrated in your body, this episode is for you.

Journal prompt from this episode: Are you creating an environment for your body to heal itself?

If this resonated with you, share it with someone you love and leave a review. It truly means so much.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

Others:

The Body Keeps Score (book referenced multiple times)

ShopMy https://shopmy.us/shop/kaycountryman?Section_id=242060&tab=collections

Listen on Spotify: https://open.spotify.com/show/5We6Ys1w5iI9h8PAjQ1YFi?si=giMpACE4TAmFhgsr3_erHA

Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/her-becoming/id1796947568

Subscribe on YouTube: https://www.youtube.com/@KayCountryman

In today’s episode, I’m bringing you an honest conversation about wellness habits that are actually worth the hype… and cost absolutely nothing.

As someone who lives and works in the wellness space, I see how easy it is to get caught up in buying the next supplement, tool, or “quick fix” that promises to make you feel better. And while some of those things can be helpful, the truth is: you don’t need to spend money to start transforming your health.

This episode is your reminder to come back to the foundations.

We’re talking about the simple, free habits that truly move the needle when it comes to your mental, physical, and emotional well-being. The habits that regulate your nervous system, support your energy, improve your mood, and help you feel more connected to yourself.

If you’ve been feeling overwhelmed, bloated, tired, disconnected, or like you’re constantly searching for the “answer” outside of yourself… this episode will bring you back home.

Inside this episode, we talk about:

• Why the wellness industry keeps you stuck in “needing more”
• The free habits that actually support your nervous system
• How journaling and meditation create clarity and calm
• Why morning sunlight is one of the most powerful tools for your health
• The importance of sleep and creating a real wind-down routine
• Hydration, whole foods, and simple shifts that support your body
• Movement that doesn’t require a gym membership
• The impact of alcohol on your energy, sleep, and inflammation

This is your starting point.
Not more doing… but better doing.

You already have everything you need.

If you’re ready to go deeper and create a routine that actually works for your life, you can book a 1:1 Visionary Session with me to get personalized support and guidance.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

Today, we're discussing time management and what it actually looks like in this season of my life.

I share about a new life update and how that decision has pushed me to take a deeper look at how I spend my time. Between my 9-5, my business, this podcast, and now teaching again, I’ve been forced to get intentional about what truly matters.

We also discuss the phrase “we all have the same 24 hours” and why I don’t believe it’s true. I break down how our circumstances shape our capacity and why comparison doesn’t serve us when it comes to time.

In this episode, I walk you through how I’m currently managing my time, including:

• Identifying your real priorities
• Being more protective of your energy
• Learning to say no without guilt
• Letting your seasons of life guide your decisions
• Reducing mindless scrolling and being more present

This is not about doing more or hustling harder. This is about creating a life that actually feels good and aligns with who you are becoming.

If you want support creating a vision for your life and building habits that support it, you can book a 1:1 visionary session with me HERE.

Take a moment after listening to reflect on how you’re spending your time. Your life is built in your daily choices.

Like, share, rate, review, SUBSCRIBE!

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + vlogs

⁠Schedule a 1:1 Visionary Session⁠

Today, we're discussing time management and what it actually looks like in this season of my life.

I share a new life update and how that decision has pushed me to take a deeper look at how I spend my time. Between my 9-5, my business, this podcast, and now teaching again, I’ve been forced to get intentional about what truly matters.

We also discuss the phrase “we all have the same 24 hours” and why I don’t believe it’s true. I break down how our circumstances shape our capacity and why comparison doesn’t serve us when it comes to time.

In this episode, I walk you through how I’m currently managing my time, including:

Identifying your real prioritiesBeing more protective of your energyLearning to say no without guiltLetting your seasons of life guide your decisionsReducing mindless scrolling and being more present

This is not about doing more or hustling harder. This is about creating a life that actually feels good and aligns with who you are becoming.

If you want support creating a vision for your life and building habits that support it, you can book a 1:1 visionary session with me through THIS link.

Take a moment after listening to reflect on how you’re spending your time. Your life is built in your daily choices.

Like, share, rate, review & subscribe.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

Today, we're discussing time management and what it actually looks like in this season of my life.

I open up about a new life update and how that decision has pushed me to take a deeper look at how I spend my time. Between my 9-5, my business, this podcast, and now teaching again, I’ve been forced to get intentional about what truly matters.

We also discuss the phrase “we all have the same 24 hours” and why I don’t believe it’s true. I break down how our circumstances shape our capacity and why comparison doesn’t serve us when it comes to time.

In this episode, I walk you through how I’m currently managing my time, including:

• Identifying your real priorities
• Being more protective of your energy
• Learning to say no without guilt
• Letting your seasons of life guide your decisions
• Reducing mindless scrolling and being more present

This is not about doing more or hustling harder. This is about creating a life that actually feels good and aligns with who you are becoming.

If you want support creating a vision for your life and building habits that support it, you can book a 1:1 visionary session with me HERE.

Take a moment after listening to reflect on how you’re spending your time. Your life is built in your daily choices.

Like, rate, review, share and SUBSCRIBE!

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + vlogs

⁠Schedule a 1:1 Visionary Session⁠

If you constantly feel like your days are just happening to you… this episode is your reset.

I’m walking you through my exact weekly planning system that helps me reduce stress, stay aligned with my goals, and actually create the life I want, instead of reacting to each day.

Inside this episode, I share:

• Why reacting to your day is draining your energy
• The simple mindset shift that will change how you approach your time
• My step-by-step weekly planning ritual (that you can start this week)
• Why you need to stop relying on your phone and a mental checklist to "plan" your week
• How to align your schedule with your goals (instead of just your obligations)

• How to reduce anxiety + “Sunday scaries”

This is your invitation to take ownership of your time, your habits, and your life.

You don’t need to control everything… but you can be intentional with what’s yours to lead.

Mentions:

My exact planner is linked here

My friend Alexis Wilson, credited for the concept of creating vs. reacting to your day, here

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

⁠Schedule a 1:1 Visionary Session⁠

I've spent the last 5.5 years building a business (and a brand) that aligns with my passions, my purpose, and is authentic to who I am as a person.

I believe that we all have a calling; that nudge that you get over and over, asking you to pursue an idea or bring a creation to life is not random, and it will continue to show up until you take action.

This episode outlines three steps for you to take as you build a business or start a brand.

• How to make sense of an idea that is on your heart
• Understanding the difference between your skills and your natural gifts
• Connecting to your ideal client / customer / audience so that you can build with intention
• Identifying what sets you apart from other creators and business owners doing similar work

My Intentional Business Bundle consists of three foundational templates that will help you take the steps outlined in this episode, and turn your idea into reality. You can download it here for only $29.

For coaching:

⁠⁠Schedule a 1:1 Visionary Session⁠⁠

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

Like, share, rate & review !!

A year ago, my life took an unexpected turn that forced me to choose myself in the most courageous way possible. In today's episode, I’m reflecting on what healing has really looked like since then and the duality of building a life I love while moving thorugh the healing journey.

This episode is for anyone navigating heartbreak, starting over, or supporting someone who is.

Inside this episode, we talk about:Listening to your body and honoring emotional triggersWhy healing isn’t linear (and never will be)Rewiring your brain and creating a new reality after heartbreakFinding gratitude and growth on the other side of painHow to support yourself (or someone else) through difficult seasons

If you’re in the trenches right now, let this be your reminder: it gets better. This episode is everything I needed to hear one year ago; I hope it can be that for you.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

⁠Subscribe⁠ on YouTube for full episodes + weekly vlogs

Join Kayla’s weekly wellness newsletter: https://her-becoming.myflodesk.com/welcome-newsletter

⁠Schedule a 1:1 Visionary Session⁠ (Code: HERBECOMING to save $50)