click the link and send a quick message to grab the latest download mentioned in the show!

"If I can plunge into 42-degree water and feel like I'm going to die, I can do anything."

Did you know that voluntarily exposing yourself to cold can dramatically increase your emotional resilience? In this episode, I share how the Wim Hof Method transformed my relationship with discomfort and helped me develop unshakeable inner security.

Episode Highlights:

• My first shocking experience with a 42-degree cold plunge and the unexpected clarity it brought
• How our comfort-seeking behaviors might actually be sabotaging our happiness and growth
• The surprising neurobiological effects of cold exposure (norepinephrine increases by 200-300%!)
• Why Gen Xers especially need to rebuild our "discomfort muscles" that have atrophied over time
• The three core principles of the Wim Hof Method and how they create lasting resilience

The Comfort Zone Trap:

What if the comfort we've worked so hard to create is actually limiting our lives? This episode explores:

• How our brains are hardwired to seek comfort (but that doesn't mean it's good for us)
• The invisible cost of avoiding discomfort in our relationships and personal growth
• Why "self-care" has morphed from genuine nurturing into mere comfort-seeking
• The surprising connection between physical resilience and emotional strength

The Science Behind Cold Exposure:

Cold therapy isn't just a wellness trend - it creates measurable changes in your brain and body:

• Triggers a norepinephrine surge that improves focus, attention, and emotional regulation
• Activates the vagus nerve - the "superhighway" of your parasympathetic nervous system
• Reduces cortisol output over time, creating a more stable emotional foundation
• Can even influence your immune response in ways previously thought impossible

Start Your Own Cold Comfort Journey:

Ready to expand your capacity for life? Try this simple starter practice:

1. End your regular shower with just 15 seconds of cold water
2. Use the Wim Hof breathing technique during the cold exposure
3. Notice how your body responds—especially the calm, alive feeling afterward
4. Carry that embodied resilience into one small emotional risk you've been avoiding

Security Within:

The most powerful insight from cold exposure isn't just about tolerating discomfort—it's about finding freedom of choice. When your nervous system can handle a wider range of sensations without panic, you:

• Make decisions from clarity rather than fear
• Choose relationships because they enhance your life, not because you're afraid of being alone
• Maintain boundaries that serve your wellbeing
• Find genuine contentment in knowing you can handle extreme discomfort

Season Break Announcement:

Today's show is our Season One finale! I'll be taking a break until June or July when I'll return with Season Two. I'm starting school again in May, and the summer semester is concentrated and intense, so I'm giving myself some grace during this time. During the break, I'll be developing exciting new content based on your feedback!

Connect With Me:

• Instagram: @thegirlwiththevinestattoo
• Share your cold exposure experiences using #ColdComfortZone
• Email: [email protected]

Remember—if you can plunge into 42-degree water and feel like you're going to die but come out stronger, what other things that seem impossible might you be capable of? Keep your heart open to possibilities and see you

click the link and send a quick message to grab the latest download mentioned in the show!

Did you know that a simple 30-minute nature walk could be more effective at quieting your negative inner voice than years of therapy? This episode reveals the science-backed approach that's helping GenX singles strengthen their most important relationship - the one with themselves.

Episode Highlights:

• Why rumination hits GenX singles particularly hard
• The surprising connection between nature walks and reduced activity in the brain's rumination center
• How stepping outside can resolve the "Comfort Zone Conflict"
• The science behind why nature helps you feel more authentic and less performative
• Why trading just 30 minutes of Netflix time for outdoor walking could transform your relationship with yourself

The Nature Reset Method:

What if you could reduce stress, improve brain function, AND strengthen your relationship with yourself without adding another complicated routine to your life? Nature walking is the research-backed approach that's specifically effective for GenX singles who've spent decades in established patterns.

Here's the teaser: Walking in nature has been shown to be as effective in reducing rumination as talking to a psychologist or therapist!

Did You Know?

• Nature walking decreases activity in the subgenual prefrontal cortex, the area of the brain associated with rumination
• The positive impact of the human-nature connection on gut microbiome is three times greater than the effect of genetics
• Even a 10-minute walk can significantly activate your parasympathetic nervous system - your body's "rest and digest" mode

My Personal Journey:

In December 2021, when my most significant relationship ended, I found myself constantly checking my phone for notifications, trapped in anxiety and rumination. One evening, I left my phone at home and just started walking with no destination. About 15 minutes in, something remarkable happened - the critical voice in my head questioning all my life choices just... quieted down.

What started as an escape from heartbreak became a journey back to myself, and three years later, I'm still amazed at how effective this simple practice continues to be.

Practical Implementation Strategies:

• Start small - Even 10 minutes makes a difference
• Combine it with existing habits - Take business calls while walking or meet friends for walking coffee dates
• Use it as a transition ritual between work and personal time
• Remove performance pressure - No special clothes or equipment needed
• Engage your senses intentionally to maximize mental restoration

This Week's Challenge:

Replace 30 minutes of screen time with a nature walk three times this week. Pay attention to your thoughts before and after each walk. Notice how your body feels, how your mind responds, and how your perspective shifts.

Share your experience by emailing [email protected] or DMing on Instagram @thegirlwiththevinetattoo with "NATURE WALK" in the subject line.

Connect With Me:

• Instagram: @thegirlwiththevinetattoo
• Email: [email protected]

Research Behind The Method:

• Attention Restoration Theory demonstrates nature's unique ability to engage our attention in a stimulating yet relaxing way
• Studies show nature walking lowers cortisol, your body's primary stress hormone
• Research confirms that nature exposure decreases activity in the amygdala—the part of your brain that processes fear and anxiety

click the link and send a quick message to grab the latest download mentioned in the show!

Did you know that a simple 20-minute exercise routine could dramatically reduce your menopause symptoms? This episode reveals the science-backed approach that's changing how GenX women experience this transition.

Episode Highlights:

• Why traditional workout approaches fail menopausal women
• The surprising truth about estrogen's role beyond reproduction
• The "weird" 8:12 interval that's outperforming traditional exercise
• How women lost an average of 5.5 pounds without diet changes

The Game-Changing SIT Method:

What if you could reduce hot flashes, improve heart health, AND manage menopause weight gain with just 20 minutes, three times a week? Sprint Interval Training (SIT) is the research-backed approach that's specifically effective for menopausal women.

Here's the teaser: Women using SIT for just 8 weeks showed better results than those doing regular cardio for 40 minutes!

Want to Feel in Control Again?

Get my complete "Gen-X Menopause Sprint Interval" guide: CLICK HERE to access the Google Doc

Did You Know?

• Two-thirds of women experience disruptive hot flashes during menopause
• Cardiovascular disease is the leading cause of death in women, but only about half know they're at risk
• The menopausal transition can last 4-10 years (but you don't have to suffer through it!)

Connect With Me:

• Instagram: @thegirlwiththevinestattoo
• Email: [email protected]

Coming Next Week:

We're expanding beyond dating to explore all the relationships that shape our lives – because being intentionally single isn't about closing ourselves off, it's about building a life so full and rich that we don't NEED someone to complete us.

Research That's Changing the Game:

Knowledge, Attitudes, and Beliefs Regarding Cardiovascular Disease in Women

Menopause is a natural stage of aging: a qualitative study

Heart disease and stroke statistics—2019 update

Resistance training for hot flushes in postmenopausal women

Effects of resistance training on quality of life in postmenopausal women

The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women

Hot flushes, hormone therapy and alternative treatments: 30 years of experience

Cardiovascular response of postmenopausal women to 8 weeks of sprint interval training

Disclaimer:

The information provided is based on scientific research and personal experience. Always consult with your healthcare provider before starting any new exercise program.

click the link and send a quick message to grab the latest download mentioned in the show!

Welcome back to Intentionally Single Seeking Not Settling! This week we're exploring how your perfectly calibrated healing routines might be keeping love at bay without you even realizing it.

In This Episode:

• How your sacred "me time" might actually be functioning as a relationship blocker
• The 5 sneaky saboteurs hiding in your well-crafted routines
• The science behind midlife brain flexibility and emotional regulation
• My "Flexible Self-Care Framework" for creating wiggle room without sacrificing wellbeing
• Practical steps to assess which parts of your routine are truly essential vs. just comfortable habits

The 5 Sneaky Saboteurs:

1. The Comfort Zone Conflict: When your perfect evening routine feels like a guaranteed good time compared to the uncertainty of a date
2. The Logistics Nightmare: When dating disrupts the exact recovery routine you need to function the next day
3. The Home Sanctuary Protection: Reluctance to trade your perfectly calibrated home environment for the unknown
4. The Authenticity Overcorrection: Fearing any compromise means falling back into people-pleasing patterns
5. The Preemptive Detachment Pattern: Feeling relief when scheduling conflicts arise as an easy exit strategy

The Flexible Self-Care Framework:

Create your own inventory by dividing your healing practices into:

• Need to do: Non-negotiable practices that genuinely support core wellbeing
• Want to do: Enjoyable practices that enhance life but won't cause a meltdown if occasionally adjusted

For each practice, assess:

• Time Flexibility: Can it happen earlier or later in the day?
• Duration Flexibility: Can it be shortened occasionally?
• Location Flexibility: Does it need to happen in a specific place?

POWERFUL TRANSFORMATION AHEAD:

This week, download our "Flexible Self-Care Framework Worksheet" and:

• Create your personalized Self-Care Inventory
• Honestly assess what's truly essential versus nice-to-have
• Develop your own customized flexibility strategy
• Challenge yourself to modify one comfort habit slightly each day

Ready to Create More Flexibility in Your Self-Care?

Download the "Flexible Self-Care Framework Worksheet" here: CLICK HERE for your free worksheet

This practical guide will help you:

• Create your personalized Self-Care Inventory
• Assess what's truly essential versus nice-to-have
• Develop your own customized flexibility strategy
• Begin practicing small, manageable changes

Connect With Me:

• Instagram: @thegirlwiththevinetattoo
• Email: [email protected]

click the link and send a quick message to grab the latest download mentioned in the show!

Remember when dating meant passing notes and landlines with cords stretched just far enough for privacy? Your brain might be stuck there too!

Introducing... The Hidden Brain Battle Sabotaging Your Dating Life After 40 (For you GenXers) – because your brain is fighting an internal war every time you swipe right.

Why this topic? Because in our teens and 20s, attraction was simple – we just knew if we were interested in someone. No mental checklist, no analyzing attachment styles, just butterflies and chemistry.

In this  episode, you'll discover:

• The invisible neural battle between your "wolf of love" and "wolf of fear"
• How decades of dating experience have strengthened your protection system
• Why you talk yourself out of promising connections before they begin
• The enormous cost of letting your protective brain win
• A three-step approach to mediating this internal conflict

THE GENERATIONAL CHALLENGE: Society told GenX we should have it all figured out by now. Being single after 40 can feel like we've failed at life's script – adding shame that further activates our protection system.

YOUR BRAIN'S CONFLICTING SYSTEMS:

• Connection System: The "wolf of love" – releases oxytocin and dopamine
• Protection System: The "wolf of fear" – activates your amygdala and triggers anxiety

FREE RESOURCE:  CLICK HERE to grab Mapping Your Neural Dating Patterns assessment at to identify your specific protection patterns. 

Here for you, Lauren Jean

P.S. Which system is driving your dating decisions? Share your experience on Instagram @thegirlwiththevinetattoo or email [email protected].

Keep your heart open to possibilities! 💕

click the link and send a quick message to grab the latest download mentioned in the show!

I've created a powerful self-hypnosis to help you release attachment to past love and open yourself to balanced connection.

Introducing... How to Get Over "The One That Got Away- A Healing Self-Hypnosis Session  – because the source of love has always been within you.

Why this meditation? Because releasing the energy imbalance created by idealizing a past relationship creates space for authentic love to flow freely in your life.

In this transformative meditation, you'll experience:

• A gentle eye fixation induction for deep relaxation
• Sensory awareness of where attachment lives in your body
• Visualization of excess potential releasing from your energy field
• The warmth of authentic, unconditional love from within
• Integration of new neural pathways for balanced connection

POWERFUL TRANSFORMATION MOMENTS:

• Feel where you hold attachment physically
• Visualize standing in a field of possibilities
• Experience your natural state of balanced energy
• Place your hand over your heart to activate self-love
• Walk a new path of loving without grasping

This guided practice helps you shift from idealization and attachment to balanced energy and unconditional love.

PRACTICE RECOMMENDATIONS: Return to this meditation whenever you notice yourself creating excess potential around a relationship. The more you practice, the more natural balanced love becomes.

Here for you, Lauren Jean

Keep your heart open to possibilities! 💕

click the link and send a quick message to grab the latest download mentioned in the show!

If you've been convinced you've lost your "one chance" at real love, this episode could be your turning point.

Introducing... "If You Feel Like You LOST The One, Listen to this" – because this belief creates an energetic imbalance that actively blocks new love.

Why this topic? Because after my most intense, passionate relationship ended, I was completely heartbroken, believing he was "The One" and we'd eventually reconnect. Letting go of him was more painful than both my divorces.

In this healing episode, you'll discover:

• The concept of "excess potential" and how it creates an energetic blockage
• Why we idealize past relationships (even when we intellectually know better)
• The neuroscience behind why rejection literally hurts
• Why rushing into new relationships after a breakup rarely works
• How to love without expectation or attachment to outcomes

THE THREE CRITICAL MISTAKES:

1. Idealizing your past relationship while forgetting the real problems
2. Approaching love with expectation rather than simply loving
3. Confusing love with possession

BONUS NEXT EPISODE: The Detachment Method: Self-Hypnosis for Releasing Attachment to "The One" (repeat listening to daily for 21 days or more for the most effective results)

Here for you, Lauren Jean

P.S. Did this episode resonate with you? Take a screenshot and share it on Instagram, tagging me @thegirlwiththevinetattoo with your biggest takeaway!

Keep your heart open to possibilities! 💕

click the link and send a quick message to grab the latest download mentioned in the show!

Have you ever had that moment when someone you were really into just... vanished? Three amazing dates, sparks flying everywhere, and then... nothing. Radio silence. In this eye-opening episode, I flip the script on rejection and reveal why those gut-punch moments of ghosting and unreturned texts might actually be the best thing to happen to your love life. Discover how to transform your relationship with rejection from a source of pain to a powerful catalyst for building unshakable self-worth.

In This Episode You'll Learn:

• Why rejection itself isn't the problem—it's what we make it mean about ourselves
• The evolutionary reason rejection feels so physically painful (it's hardwired into us!)
• A simple yet profound perspective shift that can make rejection powerless to hurt you
• The science behind why rejection and acceptance activate the same brain regions
• How living in constant fear of rejection leads us to compromise who we really are
• Real-life examples of how rejection often redirects us to much better paths
• A practical exercise to create new neural pathways for responding to rejection

Journal Prompt

Think about a rejection that still stings when you remember it. What specific story did you tell yourself about what this rejection meant about you? Maybe it was "I'm too much," "I'm not enough," or "There must be something wrong with me."

Now, consider an alternative interpretation – what might have been happening for the other person that had absolutely nothing to do with your worth? How would your dating life change if you approached rejection with curiosity instead of shame?

Resources Mentioned:

• Marisa Peer's book "Ultimate Confidence"
• Eleanor Roosevelt's quote: "No one can make you feel inferior without your consent"
• Research from Social Cognitive and Affective Neuroscience on the brain's response to rejection

My Personal Rejection Story

I share my experience with "Jimmy" from Facebook Dating last summer—how we connected, dated three times, and then he slowly faded away after sharing he was unhappy with his job. I found myself checking my phone every fifteen minutes and questioning if I was too harsh or honest in my communication. This experience, while painful at the time, became another lesson in understanding that rejection is rarely personal.

Connect With Me:

• Instagram: @thegirlwiththevinetattoo
• Email your questions and topic ideas: [email protected]

Coming Next Week:

Listener Question Answered-"I'm Scared No One Will Ever Make Me Feel That Way Again – Now What??" 

Remember – you're not being rejected. You're being redirected to something better.

click the link and send a quick message to grab the latest download mentioned in the show!

Let's talk about why those promising connections suddenly go cold – and why it might not be the rejection you think it is.

Introducing... They Seemed So Interested, Then Nothing: My Journey Through Dating Confusion – because understanding modern dating frustrations changes everything.

Why this topic? I've experienced this frustrating pattern myself – connecting with someone for weeks, enjoying great dates, and then watching the energy shift without explanation.

In this relatable episode, you'll discover:

• Why "if they wanted to, they would" oversimplifies modern dating realities
• The truth about those initial "non-stop texting" phases
• How misinterpreting "busy" creates unnecessary suffering
• What someone being "too busy" actually reveals about their priorities
• A simple communication approach that cuts through the uncertainty

KEY INSIGHT: Sometimes, when someone's behavior changes, it's not rejection – it's them showing tremendous respect by being honest about their capacity.

THE REAL COST OF MISINTERPRETATION:

• Creates unnecessary emotional suffering
• Damages self-esteem when it's not about you
• Causes you to miss potential meaningful connections
• This may lead to ignoring your own needs and boundaries

Next Week: "The Unexpected Gift of Rejection: Using Dating Feedback to Build Unshakeable Self-Worth"

Here for you, Lauren Jean

P.S. Have you been on either side of this situation? Share your story on Instagram @thegirlwiththevinetattoo with #IntentionallySingleNotSettling!

Keep your heart open to possibilities! 💕

click the link and send a quick message to grab the latest download mentioned in the show!

The Science of Wonder: Why Looking Up at Stars Makes You More Attractive to Potential Partners"

Based on the Research Paper: "The Science of Awe" by The Greater Good Science Center at UC Berkeley By Dr. Summer Allen White Paper prepared for the John Templeton Foundation

Discover the transformative power of awe in dating and relationships, backed by groundbreaking research from UC Berkeley's Greater Good Science Center. Learn why moments of wonder might be more effective for finding love than traditional dating strategies.

KEY RESEARCH FINDINGS:

• Awe reduces stress hormone production
• Expands perception of available time
• Increases prosocial behavior
• Enhances presence and engagement
• Improves decision-making capacity

SCIENTIFIC BREAKDOWN:

1. Neurological Impact: 
   • Decreased activity in worry centers
   • Enhanced feel-good neurotransmitters
   • Improved cognitive flexibility
   • Increased social connection capacity
2. Behavioral Changes: 
   • Better listening abilities
   • Reduced self-preoccupation
   • Enhanced present-moment awareness
   • Improved relationship decisions

PRACTICAL APPLICATIONS:

• Daily 15-minute "awe practices"
• Mindful nature engagement
• Wonder-based decision making
• Presence-enhancing exercises

INCLUDES:

• 3-minute Cosmic Perspective Reset meditation
• Research-based journal prompts
• Science-backed action steps
• Evidence-based coaching moments

References: Allen, S. (2018). The Science of Awe. Greater Good Science Center at UC Berkeley. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Awe_FINAL.pdf

Contact: Instagram: @thegirlwiththevinetattoo

Email: [email protected]