I’m writing these “show notes” to you on Saturday, January 23rd as I prepare for what appears to be a terrible storm in North Carolina. A week ago I returned home from a much different place, Costa Rica. I was back at Rythmia, sitting with the medicine that is Ayahuasca. I left a week of healing, and came back to a new storm, one in the form of snow, rain, and ice, as well as another ICE storm in Minneapolis. 

I turned on my microphone and talked for about 22 minutes. It’s just started to sleet as I type this to you, so I’m keeping this email short as I’ll likely lose power here for a couple of days. Coincidentally, I talk about power in this episode. 

Thank you for your time, and if you’re in the eye of this upcoming storm, I’m sending you love. 

Resources from this episode:
Discount link to Rythmia
Florence + The Machine’s Choreomania on Spotify

Book recommendations:I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by:We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Episode link: http://andreaowen.com/podcast/713

Learn more about your ad choices. Visit podcastchoices.com/adchoices

I have a coaching episode for you today, and I’m joined by Lisa. When she filled out her coaching application, she shared an honest snapshot of where she was at the time: “I think I need coaching on the fear and anger I have for starting over at this point in time. The world is scary, men suck, work is slim, my friends feel different now that I am single.”

In this poignant conversation, Lisa and I talk about what it really looks like to start over after a 26-year long marriage and how disorienting that in between season can feel. Especially when your identity, your relationships, and your sense of safety all feel up in the air, all at the same time. We explore grief in a way most people do not talk about it, not just the hard parts but the beautiful parts that are just as painful to let go of, and how creativity, boundaries, and honest conversations can become your way back to yourself when everything feels uncertain.

In this episode, you’ll hear:

What it really means to grieve the joy of what you once had (11:50)

How internal pressure about “what’s next” can keep you stuck (19:37)

Why creativity and art are not indulgent but essential tools for processing emotions (27:32)

How feeling your feelings is not a weakness but a form of emotional hygiene (32:40)

Writing prompts to help Lisa move closer to her grief and begin healing:  “What is stopping you from looking underneath the grief?” (39:20)

Having hard conversations with friends and how setting boundaries with compassion can strengthen your relationships instead of breaking them (44:44)

Resources from this episode:

Write Your Way Through It 

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Learn more about your ad choices. Visit podcastchoices.com/adchoices

As we step into this new year, I wanted to give you something a little different… and hopefully useful! In this episode, I’m sharing a guided Future Self visualization I recorded years ago, paired with a new introduction to help you ground into this practice.

Write Your Way Through It begins next week, and if you’re craving a more intentional, reflective way to start the year—especially if you’re feeling tender, unsure, or quietly hopeful—there’s still time to join us.

Here’s what you’ll hear in this episode:

This visualization originally comes from my coaching alma mater, the Coaches Training Institute, and I’ve included a Future Self Visualization Worksheet to go along with it since I ask quite a few reflective questions during the process. 

Click here to download the worksheet and give yourself some space to write, reflect, and let things unfold.

If you’re wanting more support, structure, and community as you move through this season, again, Write Your Way Through It starts next Wednesday, and I’d love to have you with us. However you choose to step into this next chapter, I hope this episode helps you slow down, listen in, and remember that you’re not as lost as you might think. 😘

Resources:
Write Your Way Through It

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Learn more about your ad choices. Visit podcastchoices.com/adchoices

I’m joined by Michelle Weger, the first guest I’ve ever had on the show who lives with narcolepsy, for a powerful conversation about invisible illness, fear, productivity, rest, and what it really takes to keep moving forward when your energy is limited and misunderstood.

Michelle is a productivity expert, bestselling author, and international keynote speaker. Throughout our conversation you’ll hear her share what daily life with narcolepsy actually looks like, how receiving her diagnosis upended the identity she thought she had, and how she rebuilt confidence and purpose one practical step at a time. 

We talk honestly about fear, perfectionism, procrastination, vulnerability, and why rest is not optional, especially for women in leadership. This is a conversation about doing what you can with the energy you have, letting go of shame, and redefining success on your own terms.

In this episode, you’ll hear:

What living with narcolepsy is really like, including chronic exhaustion, disrupted sleep cycles, and why “sleepy” is very different from “tired” (3:36)

How Michelle’s diagnosis changed her life overnight, including losing her driver’s license and the identity she thought she was building (10:08)

Why fear doesn’t disappear as you grow, and how learning to move through it is more important than trying to eliminate it

Practical ways to work through procrastination and perfectionism (15:09)

What Michelle has learned from working alongside her Great Dane service dog, Quinn, including lessons about asking for and receiving help (33:54)

How to balance ambition, productivity, and energy limits, especially for women in leadership (37:32)

Common misconceptions about invisible conditions like narcolepsy and why there is no one-size-fits-all experience or solution (39:35)

Resources from this episode:

Write Your Way Through It starts on January 21st!

Come join us at Rythmia in January!

Michelle’s websiteMichelle’s book, Don’t Snooze Your Dreams

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Learn more about your ad choices. Visit podcastchoices.com/adchoices

The end of the year can bring a lot of pressure to reflect, reset, and reinvent yourself all at once. Some people love the fresh-start energy of January, while others feel overwhelmed, resistant, or just plain tired. Wherever you fall on that spectrum, this episode is an invitation to step away from the noise and approach the transition into a new year in a way that actually feels supportive.

In this short episode, I talk about why January isn’t as powerful as we’ve been led to believe, why there’s no single “right” way to do personal growth, and how you don’t need resolutions, routines, or lifestyle overhauls to be worthy of change. I also guide you through a simple end-of-year reflection designed to help you close the year with honesty and move forward with clarity—without pressure or what might feel like performative positivity.

In this episode, we explore:

Why you don’t have to begin the year with resolutions, intentions, or rigid routines in order to grow or change

How January is just a date on the calendar, and why meaningful resets can happen at any point in the year

The importance of questioning advice that claims there’s only one correct way to heal, grow, or live well

A simple end-of-year inventory that invites you to reflect on:

The wins and moments where you showed up for yourself

The lessons you learned about your needs, limits, and patterns

The losses, endings, and disappointments that shaped your year 

What you’re ready to stop carrying forward into the next year

Why focusing on how you want to feel can be more grounding than focusing on what you want to accomplish

How choosing a few feeling-words for the year ahead can serve as a compass rather than a set of rules

As you step into the new year, remember that you’re not behind and you don’t need to have everything figured out right away. You’re allowed to move slowly, do things differently, and begin again whenever it feels right for you.

Resources from this episode:

Write Your Way Through It starts on January 21st!

The Heroine's Journey by Maureen Murdock

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by:We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Episode link:

Learn more about your ad choices. Visit podcastchoices.com/adchoices

I’m joined by Irina Vlada for an honest conversation about healing, nervous system regulation, and what real integration actually looks like when working with psychedelics and other therapeutic tools. Irina helps people navigate transformation at the intersection of psychedelics, spirituality, psychology, and wellness. I met her earlier this year at Rythmia, and after spending time with her and diving deeper into her work, I knew I had to bring her on the show.

Irina has over a decade of experience as a coach and facilitator, and from 2020 to 2022, she worked as an Integration Coach with Mindbloom, guiding more than 200 clients through preparation and integration for ketamine-assisted therapy. In our conversation, she’s clear about one thing: psychedelic medicine isn’t the work itself. Real transformation happens afterward, through integration, embodiment, and taking actionable steps that rewire habits, thoughts, and the nervous system. Without that process, insight can fade just as quickly as it arrives.

We also talk about why ancient practices like breathwork and meditation are such powerful tools for healing trauma, regulating the nervous system, and expanding awareness, often without needing altered states at all. And for anyone curious but skeptical about psychedelics, Irina emphasizes the importance of safety, education, preparation, and the willingness to surrender to the process.

In this episode, you’ll hear:

How Irina bridges psychedelics, spirituality, psychology, and wellness through lived experience and ethical practice (4:05)

Her personal path to self-awareness and healing, including trauma and the long road of recovery (5:47)

What ketamine-assisted therapy involves, why integration matters, and how insight without action quickly fades (17:21)

How meditation, breathwork, yoga, and nervous system regulation create real, lasting change without psychedelics (25:06)

What Irina emphasizes for people who feel skeptical or unsure about psychedelics from a therapeutic standpoint (44:39)

Resources from this episode: 

Write Your Way Through It

Come see me in Costa Rica at Rythmia Ayahuasca Retreat in January!

Irina on Instagram

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Episode link: http://andreaowen.com/podcast/708

Learn more about your ad choices. Visit podcastchoices.com/adchoices

The free workshop: Live Like You Give a Damn (As the World Burns) is happening tomorrow! Tomorrow, December 18th at 3 p.m. Eastern, I’ll walk you through how to keep your heart open, grounded, and intact during hard seasons of life, so you can live like you give a damn. I’ll add the link for you below so you can join us live. And in case you missed it, my new book Live Like You Give a Damn is officially out in the world — and I can’t wait for you to read it.

In this episode, we’re taking a look at what it means to shed before we step into a new year. Since 2025 is the Year of the Snake and 2026 is the Year of the Horse, this moment naturally invites both release and momentum. I’m walking you through the questions, stories, and real-life moments that help you recognize what’s ready to fall away — and how that clearing creates space for aligned action.

How the symbolism of the Snake (shedding) and the Horse (movement) can guide your personal reflection

What shedding actually looks like in everyday life — with examples you’ll definitely recognize

Why release is essential before you start planning or taking action for the new year

The most important questions to ask yourself as you move toward 2026

How to free up emotional and energetic space without forcing resolutions

A reminder that growth doesn’t require a full reinvention — just honesty and willingness

As you listen, I hope you let yourself soften, get curious, and notice what’s quietly asking to be released. Sometimes the smallest things we put down make the biggest difference in how we step forward.

PS: I’ll be guest speaking at Rhythmia Life Advancement Center in January, and if you’re interested in attending, click HERE. 

Resources from this episode: 

Free workshop and grab your copy of LLYGAD Download your free PDF that accompanies this workshop

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We’re talking about what it feels like to live in a world that just won’t let up and how to stay connected to yourself when everything around you feels chaotic. Returning guest Kate Swoboda is here to dig into fear, overwhelm, and the emotional fallout of constant crisis. Kate is the creator of YourCourageousLife.com, Director of the ICF-accredited Certified Life Coach Collective, and author of The Courage Habit. She’s spent years helping people break fear patterns and practice courage in real, everyday ways and she brings that wisdom straight into this conversation.

Together, we unpack the toll nonstop stress takes on your nervous system, why doomscrolling feels like quicksand, and how courage has nothing to do with muscling through. Instead, it’s about capacity, self-regulation, and the internal stories that shape how you move through the world. Kate and I also talk about overwhelm, somatic support, and why the smallest emotional shifts often end up being the most life-changing.

In this episode, you’ll hear:

How to stay informed about a messy world without getting emotionally pulled under (3:44)

What it really takes to build resilience and courage in daily life (14:53)

Where to start when overwhelm takes over and you can’t see a way out of the spiral (21:01)

What to consider if you’re drawn to becoming a life coach during your own growth journey (31:57)

Resources from this episode: 

Join me for my workshop: Live Like You Give a Damn (As the World Burns)

Certified Life Coach Collective (CLCC)

Insight Timer

Kate’s website

Kate on Instagram

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Episode link:

Learn more about your ad choices. Visit podcastchoices.com/adchoices

My new book, Live Like You Give a Damn, comes out December 9th, and I’m so excited for you to finally read it. And right after that, on December 18th, I’m teaching a free workshop to help you reset, reconnect with yourself, and head into the new year with clarity.

In today’s episode, we’re digging into communication; specifically the two paths you have when things get tricky: the courageous, connection-building path of hard conversations, and the protective, peace-preserving path of grey rocking. Knowing which one to choose is the skill.

In This Episode You'll Hear:

Why hard conversations matter and how they’re the backbone of healthy relationships

How to recognize when connection is possible versus when self-protection needs to come first

What grey rocking actually is and why it’s not “cold,” it’s strategic

How to choose the right communication lane instead of defaulting to old patterns

An example of grey rocking with a difficult family member during gatherings

Communication isn’t one-size-fits-all — it’s about discernment. Some relationships deserve your clarity, vulnerability, and effort. Others require neutrality, distance, and zero emotional investment. The magic is learning the difference and choosing the approach that keeps you grounded, sane, and true to yourself.

Resources from this episode: 

Pre-order my new book, Live Like You Give a Damn and sign up for my free workshop! 

Amy Smith’s podcast

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We’re talking about stress and the body, the kind that simmers under the surface until something forces you to finally pay attention. This week’s guest, Stacey Garcia, knows that story intimately. After a lifetime of movement through dance, wellness, and “doing everything right,” she was hit with a breast cancer diagnosis that changed the way she thought about stress, healing, intuition, and what it really means to care for yourself.

What unfolds in this conversation is an honest look at how stress wakes things up in the body (and not necessarily in a good way), why so many women minimize their symptoms, and how energy healing, daily practices, and self-advocacy become lifelines when your world tilts. Stacey, a dancer, trainer, Reiki practitioner, and host of Never Miss a Monday, brings a grounded wisdom to this episode that I know will stay with you long after it ends.

In this episode, you’ll hear:

Stacey shares how dance, wellness, and a breast cancer diagnosis shaped the work she does today (4:14)

Why chronic stress often shows up right before a major diagnosis and how Stacey began to recognize her own patterns (10:38)

What Reiki actually is, how it works, and the emotional releases people experience during sessions (16:09)

The one belief about food and bodies Stacey wishes we would retire for good (21:49)

Simple ways to tiptoe into spiritual or nervous system practices without overwhelm (24:15)

Why becoming the CEO of your own health matters, especially when doctors dismiss you (34:01)

Her evolving relationship with control and how energy work helped her surrender during treatment (40:46)

Resources from this episode: 

Join me for my workshop: Live Like You Give a Damn As the World Burns

Never Miss a Monday podcast

Stacey on Instagram

Book recommendations: I love a good personal development book, and you do too, right? I’ve compiled a list of book recommendations, as mentioned in past episodes. Check out these amazing book recommendations here. Happy reading!  

MSN is supported by: We love the sponsors that make our show possible! You can always find all the special deals and codes for all our current sponsors on our website: andreaowen.com/sponsors/

Episode link: https://andreaowen.com/podcast/704

Learn more about your ad choices. Visit podcastchoices.com/adchoices