do you ever catch yourself explaining or validating your decisions? do you ever find yourself saying yes to everyone else when you don’t have the extra time to give? do you ever feel like you have so much on your plate that you are running on empty? girl, STOP!!! it's time to set boundaries. the word NO is fucking magical + this episode is going to make it a little easier for you to put yourself first. it's your turn.

only you can decide when a friendship or relationship is toxic for you. only you can decide when to nurture it or let it go. is your friendship supporting you + your goals? does your friend only take + never give? do they judge + gossip about you? maybe they aren't toxic, but you've grown apart. have your priorities changed? is your plate too full with the things that matter most to you? it's okay for your life to change + reevaluate who you need in your life. not only do i give my method for evaluating friendships, but several listeners also share their experiences + advice in this episode!

credit to the incredible B. Spears for this week's title !

most of us think of self care as bubble baths + face masks because that's what the internet tells us. while i love my baths as much as everyone else, there is soooo much more to self care! how can you learn to care for your mind + body in a loving way? listen to my how-to's + start honoring your health now! 

meditation apps: i use insight timer + oak

free hydration tracker

did you know the average American woman is a size 16? have you ever wondered why there is a separate section for "plus" sizes? we are so over the fashion industry dictating what our bodies "should" look like. Nikita + i discuss our experiences shopping in stores as women who have fallen into the "plus" + "normal" size categories + why it's time for a change in the way we talk about sizing.

find Nikita on IG

read the racked.com article discussed in the flesh out

if you pick apart your body on the regular, listen up! it's time to stop comparing + telling yourself your body is less than because it looks different than someone says it should. this episode is all about my boobs - why i hated them + how i learned to love them. learning how to love your body? this one is for you...

embrace your body image workshop

being your own woman means rebelling against social norms that put you in a box. join Sam + i for for a take no shit conversation about all of the societal roles we give zero fucks about. a few of the norms we discuss are being chopping our long hair off, being childfree, asking for a divorce, being a woking woman in the STEM fields, being a SAHM + consumerism. what expected roles do you play into or rebel against? send us a message at [email protected] or leave us a voice message on Anchor!

want to slide into Sam's DMs? click here

flesh out links:

Kiele - SAHM - @mrs_food_e

Maryann - marriage - @wanderlust36

Kayla - consumerism- @timetodeflate

NY Times article Americans Are Having Fewer Babies. They Told Us Why.

SAHM statistics from military.com 

SAHM civilian statistics from US Dept of Labor - Bureau of Labor Statistics 

NOAA Women in Data

is sex only "good" if you have a porn star body? what if you are fat? what if you have excess skin? what if your body makes noise when you're in a certain position? kasi + lora explore what it means to have a body that is different than you see in mainstream media or porn + how it can be sexy, how your sex can be hot af + why you should take off ALL of your clothes. 

have an experience you want to share on a future sexpisode? email us at [email protected] (can be kept anonymous)

i know you are overwhelmed with all of the back in forth over what's good or bad for you. frankly, it's tiring that so many other people think they can decide what's healthy for you. sure, there are scientific studies to back some of it up, but so much of what we hear is what's being sold to us. are you over it, too? cool. this episode is all about you being in the driver's seat + deciding what is healthy for you!

ready to dive in + change your life? here is the application i mentioned during this episode.

have you ever struggled with weight loss? have you ever felt like you'll never accept your fat or loose skin? have you ever felt like body positivity is a bullshit movement that you'll never be a part of? join Kayla Landaeta + i as we delve into our own experiences with weight loss surgery, how it's changed our lives (+ could change yours), tips for life before / during / after + more! this is part two of episode three, so skip back to last week if you haven't listened yet.

contact Kayla on IG or on her website. want to hire Kayla to coach you through the bariatric process? click here!

not sure about bariatrics but know you're ready for a change? click here to see if Lora is a fit for you!

have you ever struggled with weight loss? are you frustrated + not sure of your next step? have you heard of weight loss surgery? have you ever made an assumption about people that have Bariatric surgery? have you had WLS? if you answered yes to any of those questions, or if you have no idea what i'm talking about, this episode is for you! join Kayla Landaeta + i as we delve into our own experiences with weight loss surgery, how it's changed our lives (+ could change yours), tips for life before / during / after + more! this is part one of a two parter, so tune in next week to learn how we can help you achieve your own healthy + happy!

contact Kayla on IG or on her website