At 29 years old, Anna White thought she was the healthiest she had ever been.

She exercised. She cared deeply about wellness. She knew she carried the BRCA1 mutation and was already undergoing regular screenings. Just weeks before her diagnosis, extensive blood testing had told her she was the “picture of health.”

Then she found a lump and a few months later, Anna was diagnosed with stage 3 triple-negative breast cancer.

In this episode of In Alignment, Marissa sits down with Anna to talk about what happened next, from navigating an overwhelming diagnosis and interviewing oncologists across the country to undergoing chemotherapy, participating in a clinical trial, and building an integrative support plan alongside her conventional cancer treatment.

But this conversation goes far beyond Anna’s treatment.

Being diagnosed with cancer forced Anna to look at the way she had been living before she got sick: the high-stress career, perfectionism, need for control, independence, and years she now describes as “white knuckling” her way through life.

It also forced her to confront one of the hardest truths for a self-described Type A control freak: we were never really in control to begin with.

Anna shares how facing her own mortality changed her relationship with stress, wellness, her body, being seen, and what actually matters to her.

One of Anna’s biggest lessons is one we all need, whether or not we’ve ever faced a diagnosis:

“If your wellness routine is stressing you out, it’s no longer wellness.”

You can eat perfectly, follow every routine, buy every supplement, and try to control every variable.

Or you can recognize that taking care of yourself also means learning how to live.

For Anna, that has meant releasing some of the control she spent her life holding onto and focusing instead on what she can control: how she spends her days, how she cares for herself, the people she loves, and whether she is actually enjoying the life she fought so hard to keep.

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

In this episode of In Alignment, Annie and Marissa sit down with Abby Tartell to talk about the connection between our emotional and physical health, and what can happen when we spend years pushing through, performing, achieving, and avoiding what we actually feel.

Abby spent much of her life doing everything “right.” She was a high achiever, a college athlete at Northwestern, went on to work in consulting and attend Kellogg for her MBA, and became the person everyone described as easygoing, adaptable, and low maintenance.

Until her body forced her to stop.

After developing debilitating chronic foot pain, Abby spent three years searching for answers. She saw leading doctors, tried physical therapy, injections, and other treatments, and was eventually faced with the possibility of exploratory surgery.

Then she discovered the work of Dr. John Sarno and Nicole Sachs and began exploring the role that stress, emotional suppression, and learned patterns could be playing in her experience.

That journey completely changed the way she understood her body and herself.

Together, we talk about what it actually means to “feel your feelings,” why being the easygoing or low-maintenance person can sometimes be a learned survival pattern, and how the patterns we develop early in life can follow us into our health, careers, friendships, and romantic relationships.

Abby also walks us through the journaling practice that became a major part of her own journey, including how she uses childhood experiences, present-day stressors, and personality patterns as starting points for deeper self-exploration.

At the heart of this conversation is a simple idea:

The goal isn’t to never feel uncomfortable again. It’s to become someone who knows how to meet herself when she does.

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

What if the thing keeping you stuck in your healing journey isn’t that you haven’t found the right supplement, diet, doctor, or protocol, but that you’re trying so hard to fix yourself in the first place?

In this episode of In Alignment, Annie sits down with Ciara to talk about her journey from chronic health symptoms and hyper-optimization to nervous system regulation, self-trust, and surrender.

Ciara’s health journey began in college with chronic sinus infections and eventually expanded into gut issues, brain fog, anxiety, skin issues, and other persistent symptoms. Determined to feel better, she did what so many of us do: she went into fix-it mode. She saw specialists, tried naturopaths, followed strict diets, took countless supplements, and became increasingly focused on doing everything “right.”

But despite putting more and more energy into her health, she wasn’t getting better. Instead, she found herself becoming more anxious, rigid, and consumed with trying to fix her body.

Eventually, Ciara began exploring nervous system regulation, JournalSpeak, somatic therapy, and the emotional patterns underneath her symptoms. She started to recognize the connection between her perfectionism, people-pleasing, need for control, childhood experiences, and the way she approached her health.

The question began to shift from “What is wrong with my body?” to “What is my body trying to tell me?”

Annie and Ciara unpack why control can feel like safety, how perfectionism can follow us into wellness, and why healing can become another thing we believe we need to perfect. They also talk about the experience of putting your life on hold until your body looks or feels a certain way, and why allowing yourself to experience joy before everything is “fixed” can be an important part of healing.

Ciara shares what surrender actually looked like in her everyday life: eating the piece of cake, loosening rigid routines, tuning out conflicting wellness advice, journaling, reconnecting with her intuition, and repeatedly asking herself what she actually wanted and needed.

They also explore the deeper shift from outsourcing your sense of safety to your body, relationships, career, appearance, or other people’s perceptions of you to building a relationship with yourself rooted in self-love and self-trust.

Because healing may not mean reaching a point where nothing ever goes wrong again. It may mean trusting yourself and your body enough to know that when something does, you don’t have to panic, control, or immediately try to fix it.

Ciara leaves us with a powerful reminder: your body is not the enemy. Sometimes the answer isn’t another supplement or protocol. Sometimes it’s creating enough safety within yourself that your body no longer has to fight so hard to get your attention.

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

Earlier this year, within a matter of weeks, Marissa lost her father unexpectedly, her three-and-a-half-year relationship ended, and she left the home and life she’d built in New York.

For a long time, she wasn’t sure she’d ever feel like herself again.

In this episode, Marissa shares what grief has actually felt like, not just losing someone you love, but grieving relationships, future plans, and versions of life you thought you’d have.

She talks about why grief is so physical, why trying to “move on” too quickly often keeps us stuck, how heartbreak and loss affect the nervous system, and what has genuinely helped her begin healing.

Whether you’re grieving a parent, a breakup, a friendship, a dream, or a version of yourself that no longer exists, this conversation is a reminder that you aren’t broken, you aren’t behind, and you aren’t alone.

In this episode, Marissa discusses:

* Losing her father after years of estrangement

* Why death and heartbreak create similar emotional patterns

* The grief of losing the future you imagined

* Why emotions need to be felt, not avoided

* How grief lives in the body

* Learning to comfort yourself instead of escaping difficult emotions

* Why being alone can become one of your greatest strengths

* Moving from guilt toward gratitude

* Finding meaning after loss

* Building resilience after life’s hardest moments

If this episode resonates with you, we’d love to hear from you. Share it with someone who may need it, leave a review, or send us a message on Instagram. Your stories mean the world to us.

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

In this episode of In Alignment, Marissa sits down with her longtime friend Suzannah Merritt for a deeply honest conversation about healing, sobriety, trauma, and the inner work that completely transformed both of their lives.

From leaving a dream career at Google to discovering an unexpected passion for beekeeping, Suz shares how following joy, rather than achievement, led her to a more fulfilling life.

Together, they explore how childhood patterns shape our relationships, careers, health, and sense of self, why so many high-achieving women feel like they’re simply “languishing,” and the practices that helped them finally feel aligned.

If you’ve ever felt like everything looks good on paper but something still feels missing, this episode is for you.

In this episode, we discuss:

* What it really means to be “languishing” and why so many women experience it

* How unresolved trauma shapes our relationships, careers, and daily lives

* Why sobriety became a catalyst for self-discovery and emotional healing

* The Hoffman Process and how it helped both Marissa and Suz break lifelong emotional patterns

* Why the habits keeping us stuck often begin with childhood survival strategies

* How eliminating distractions can help you reconnect with yourself

* The surprising connection between emotional health, physical health, and chronic symptoms

* What happened when Suz left Google to follow an unexpected passion for beekeeping

* Why following joy, instead of chasing outcomes, can completely change your life

* Simple daily practices that cultivate gratitude, self-awareness, and lasting fulfillment

Resources Mentioned

* Hoffman Process

* You Can Heal Your Life by Louise Hay

* This Is Your Brain on Birth Control by Sarah Hill

* Monument (sobriety support program)

Connect with Suzannah

Instagram

Website: Apis World

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

In this episode of In Alignment, we sit down with human optimization strategist and breathwork expert JJ Ruescas to explore the powerful connection between breathing, emotional processing, performance, and healing.

JJ shares why every emotional state has a unique breathing pattern, how chronic stress changes the way we breathe without us realizing it, and why learning to work with your breath may be one of the fastest ways to regulate your nervous system and increase your resilience.

Together, we discuss why so many women live disconnected from their bodies, how suppressed emotions become stored physically, why breathwork can unlock experiences that years of thinking and talking sometimes can’t, and what it actually means to build the capacity to feel your emotions safely.

Whether you’re navigating anxiety, burnout, chronic stress, grief, or simply want to feel more connected to yourself, this conversation offers both the science and the practical tools to begin.

You can find JJ on Instagram → https://www.instagram.com/jjruescas/

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

If you dread the two weeks before your period — the mood swings, the rage, the urge to quit your job and end your relationship, the bloating, the “I don’t recognize myself in the mirror” feeling — this episode is for you.

Dr. Alexia Soteropoulos, MD and functional & integrative health practitioner, returns to break down the real difference between PMS and PMDD, why so many women suffer for years without answers, and the tactical, root-cause approach she uses to help clients see dramatic improvement — sometimes in a single cycle, without medication.

We cover why your symptoms aren’t separate problems (gut, skin, hormones, mood — it’s all connected), whether those luteal-phase “nudges” are intuition or anxiety, and exactly what to change in your movement, caffeine, alcohol, sleep, and diet to support your cycle instead of fighting it.

What we cover

* Why women bounce between specialists for years without answers — and how a root-cause approach connects the dots

* PMS vs. PMDD: the real distinction, and why PMDD is not just “bad PMS”

* The relationship-and-regret cycle of PMDD (and why suicidal ideation in the luteal phase is a red flag to take seriously)

* Intuition or invasive thoughts? How to read luteal-phase feelings about your job, partner, and life

* The hormone theories behind PMDD: progesterone drops, hormone sensitivity, and dysregulated cortisol

* Why “eat less, move more” backfires for PMS & PMDD

* Cycle syncing without the rigidity: what to dial back in your luteal phase (cold plunges, sprints, intermittent fasting)

* Caffeine rules: why coffee on an empty stomach is a no-go, and better luteal-phase options

* Alcohol, HRV, and inflammation — what one drink actually does

* Sleep: why women need up to 60–90 minutes more than men (especially in the luteal phase)

* The 7–8K step sweet spot and why post-meal walks win

* Nutrition foundations: magnesium, B vitamins, omega-3s, complex carbs for the nervous system, and the “healthy” foods secretly driving inflammation

* The rain barrel analogy: building capacity so you can enjoy the ice cream (and life)

* Gluten and dairy: inherently inflammatory or person-specific?

* The lab panel to ask for: salivary cortisol (4-point), full thyroid (not just TSH), hemoglobin A1C, fasting insulin, vitamin D, and full hormones

* Vitex (chaste tree berry): the herb studied to be as effective as SSRIs for PMDD

* Why an LH strip doesn’t prove you ovulated — and why you can get a period without ovulating

Key takeaways

* PMDD is diagnosable and treatable — awareness alone is validating and healing

* Your body wants different things in each phase of your cycle; the mismatch between go-go-go life and your luteal phase drives symptoms

* Safety and nervous system regulation come first — your gut, skin, and hormones can’t heal in a stressed state

* It’s about adding nutrients and grace, not restriction and punishment

Connect with Dr. Alexia

* Website & free discovery call: https://anasomawellness.com

* Instagram: https://www.instagram.com/anasomaintegrativewellness/

* LinkedIn: https://www.linkedin.com/in/alexia-soteropoulos-md-0b77459a/

* Her book Restoring Balance (co-authored with her mom), on women’s health for all ages, is out this October and is available to pre order now! https://www.amazon.com/Restoring-Balance-Integrative-Nutrition-Lifestyle/dp/B0H275CXSP/

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

NYC personal stylist Gab Saper joins Annie and Marissa for a conversation that starts with clothes but quickly becomes about something much deeper: identity.

Gab helps women dress like the most authentic versions of themselves, but her work isn’t really about fashion. It’s about self-trust, people-pleasing, confidence, and the stories we tell ourselves about who we have to be to be loved, successful, or enough.

Together they unpack body image, why we hide in oversized clothes when we don’t feel good in our bodies, the jeans we keep “just in case,” and why buying the bigger size can be one of the most self-respecting things you do. They explore how clothing becomes a form of emotional protection, why so many women dress for the male gaze without realizing it, and how chasing approval quietly shapes everything from our wardrobes to our relationships.

Gab also shares her own journey from a decade in media and tech, where she was constantly seeking external validation, to building a business helping women reconnect with themselves through personal style.

This episode is a reminder that confidence isn’t something you buy. It comes from trusting yourself enough to show the world who you really are. Because when you stop dressing for everyone else, everything else starts to shift.

Where to find Gab:

Website → https://wardrobeeditor.com

Instagram → https://www.instagram.com/wardrobeeditor/?hl=en

Substack

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

What if you’re not behind at all?

In this deeply personal conversation, Annie and Marissa open up about something so many women carry: the fear that life isn’t happening on the timeline it “should.”

As they navigate their own breakups, birthdays, building Shift from the ground up, and entering their 30s single, they explore the pressure to have everything figured out and why that pressure often pulls us away from the life we’re actually meant to live.

They share the lessons they’ve learned about grief, comparison, healing, and why trying to outrun pain only delays the growth waiting on the other side.

If you’ve ever wondered if you’re running out of time, questioned whether you made the wrong decision by leaving a relationship or career, or felt like everyone else is moving forward while you’re standing still, this conversation is for you.

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/

What if your symptoms aren’t random?

For more than 2,000 years, Chinese medicine has recognized the profound connection between emotional health and physical health. In this episode, we sit down with Dr. Hal, doctor of Chinese medicine and founder of YOU ACU in New York City, to explore why unprocessed emotions may be showing up in the body as pain, illness, hormonal imbalances, and chronic symptoms.

We discuss why frozen shoulder is often connected to grief, how menstrual cramps can signal trapped anger, and why so many women are carrying stress, shame, and emotional overwhelm in their bodies without even realizing it.

Dr. Hal shares a powerful framework for understanding the messages our bodies are sending us and offers simple, practical tools to help us process emotions, regulate our nervous systems, and create lasting health.

If you’ve ever felt disconnected from your body, frustrated by recurring symptoms, or stuck in patterns you can’t seem to break, this conversation will change the way you think about healing.

In this episode, we cover:

* Why Chinese medicine views emotion as the root of disease

* The connection between grief and chronic pain

* What menstrual cramps can reveal about emotional health

* How shame, stress, and suppression become stored in the body

* Why women are experiencing increasing rates of chronic symptoms

* The mind-body connection through the lens of Chinese medicine

* Practical tools to process emotions in real time

* Daily practices for nervous system regulation and emotional resilience

* How to become more present and connected to your body

Connect with Dr. Hal

Instagram: https://www.instagram.com/youacu/

Website: https://youacu.com

Here’s how to work with us at Shift

Shift 1:1 coaching is open now. Work directly with Annie and Marissa on whatever you’re moving through, a pattern you keep repeating, a chapter that’s changing, a version of yourself you can’t seem to reach.

Every package starts with a free 15-minute call. → https://www.shiftinto.co/coaching

Shift Membership opens in September. A monthly membership where the work becomes a practice, not a one-time fix.

Get on the waitlist for founding pricing and first access. → https://www.shiftinto.co/home-1

Come find us in between episodes:Instagram → https://www.instagram.com/shiftintoalignment/