“If I can remember to carve out moments of self-connection, that’s where creativity starts to flow.” — Nicki Sizemore

This episode is your invitation to rethink creativity through nourishment, ritual, and presence. I’m joined by cookbook author, recipe developer, and creator of Mind, Body, Spirit Food, Nicki Sizemore for a conversation about creativity, burnout, entrepreneurship, and the small practices that help us reconnect to ourselves.

Nicki shares how years of overworking, blogging, recipe development, and entrepreneurship eventually led to a major burnout that changed the way she approached creativity and her business. What once felt controlled, scheduled, and productivity-driven slowly transformed into a more intuitive, nourishing, and surrendered creative process.

We talk about how creativity often emerges through necessity, whether that’s cooking from what’s already in your kitchen, writing through difficult moments, or allowing ideas to arrive instead of forcing them. Nicki reflects on writing her book, Mind, Body, Spirit Food and how the process felt less like “writing” and more like allowing a creative force to co-create with her. 

Nicki also shares the BEST practice, a simple ritual she created to bring more intention and presence into cooking and daily life: Breathe, Engage Your Senses, Set an Intention, Thank Your Food, and Thank Your Body. What started as a way to survive burnout in the kitchen became a deeper practice of nervous system regulation, mindfulness, and creative connection. 

We also explore entrepreneurship, overdoing, creative blocks, and the difficult but transformative process of saying no. Nicki opens up about walking away from successful sponsorship work that no longer felt aligned and learning how to build a business rooted in nourishment instead of constant hustle.

This episode is a reminder that creativity sometimes begins with a deep breath, connecting to your senses, and allowing yourself to slow down enough to listen. The answers you are looking for are right inside you, if you take a beat to tune in and allow creativity to co-create with you.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @nickisizemore to share your takeaways from the episode.

xo Carla

PS: Upgrade to paid for access to Nourished Creator Studio, Creative Study Hall, and the Creative Chat to help you stay consistent and move your ideas forward.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latina & women owned business.

“Your nervous system has to feel safe enough to receive the life you’re trying to create.” — Nitika Chopra

This episode is your invitation to reconnect with your body, truth, and creative life force. I’m joined by Chronicon founder, host, and brand spokesperson Nitika Chopra for a deep conversation about nervous system healing, creativity, chronic illness.

Nitika shares the life-altering experience of being diagnosed with myasthenia gravis, a rare neuromuscular disease. After years in the self-help world and building a successful business centered around wellness and chronic illness advocacy, she found herself at a point that forced her to reevaluate everything.

Through nervous system work, bioenergetics, and somatic practices, Nitika began reconnecting to what she calls the “pure” version of herself, the unfiltered, truthful version underneath it all. We explore how creativity changes when you stop creating from survival mode and begin creating from truth.

We also talk about the evolution of creativity in business, from building Chronicon to learning how to support herself while holding space for others. Nitika shares her perspective on creative magnetism, why authenticity creates impact, and how trusting yourself can completely transform the way you work and create.

Whether you’re navigating burnout, chronic illness, creative blocks, or craving a more aligned way of living and working, this episode is a reminder that your creativity thrives when your nervous system feels safe enough to receive the life you are trying to create.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @nitikachopra to share your takeaways from the episode.

xo Carla

PS: Upgrade to paid for access to Nourished Creator Studio, Creative Study Hall, and the Creative Chat to help you stay consistent and move your ideas forward.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latina & women owned business.

“We often focus on our goals, but rarely on the support systems that make those goals possible.” —Ciara Kyoko

This episode is your invitation to explore creativity through support, community, and self-awareness. I’m joined by Ciara Kiyoko, Human Design guide, community builder, and founder of Kiyoko Verde. She works with entrepreneurs to help them understand their natural way of creating and build businesses that feel aligned and supportive.

Ciara shares how her work blends Human Design and subconscious practices to help people move out of pressure and into creative flow. What began as her own journey out of the corporate world became a deeper exploration of what it actually means to feel supported while building something of your own.

We talk about the role of community in creativity and how entrepreneurship can often feel like an echo chamber. Ciara shares how creating intentional spaces for connection, like her business circles, can shift not only how we create, but how we see what’s possible.

We also explore creative blocks through the lens of Human Design, and how environment, energy, and support systems all play a role in unlocking ideas. From working in a café to traveling to new places, sometimes the shift is in changing the conditions around you.

Whether you’re building a business, navigating a creative block, or simply looking for a more supportive way to create, this episode is a reminder that creativity doesn’t happen in isolation (as much as we think it does). It’s shaped by the systems, spaces, and community that holds you.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @kiykoverde to share your takeaway from the episode.

xo Carla

PS: Substack curious? Join the next Build Your Substack in a Day Workshop.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

Today is my 47 birthday and I have a treat for you! This BTS episode is your invitation to trust your creative evolution, even when it doesn’t look the way you thought it would. I’m taking you behind the scenes of my career from professional kitchens to content creation to fully stepping into content strategy and the moments that changed everything.

I share the origin of “Chef Carla,” and how a moment on TV sparked an identity rooted in energy, visibility, and presence. What started in kitchens evolved into working with major brands, creating hundreds of photo shoots, recipes, and campaigns but underneath it all was something deeper, my super power: content strategy.

I share the pivotal moments that shaped my path, like the selfie I posted on Instagram after a Cherry Bomb conference that led to working with Bobbi Brown. To the deeper realization that following the energy is what creates momentum in my life. I talk about what it actually means to follow a nudge and how one small action can open doors you.

I also share the turning point of my CreativeMornings talk, where I had to face a hard truth: the industry was shifting, and the work I once identified with was changing. What felt like loss became clarity. It revealed what had always been true, my work isn’t just creating content, it’s understanding how it works.

I explore the intersection of intuition and strategy, the duality of “Chef Carla” as Manifesting Generator and my more introspective Projector self, and how both are essential to my work. I also share how supporting brands to generate real results, including multiple viral moments, and helped me claim my role as a content strategist.

This episode is a reminder that your identity can evolve. That letting go is often part of the creative process. And that your greatest strength might already be present, and you might have yet to name it. Whether you’re navigating a shift in your career or questioning what’s next, this conversation is for you.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript on Substack.

Leave a comment on Substack or connect with me on Instagram @chefcarlacontreras

xo Carla

PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack here.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the energy practices for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latina & women owned business.

“What's beyond the limits of your own creativity and your own ability to manifest.” —Victoria Granof

This episode is your invitation to rethink everything you’ve been told about creativity, productivity, and what it actually means to be “in flow.” I’m joined by food creative, cookbook author, and creative force Victoria Granof, and we’re diving into the energetic, spiritual, and deeply human side of the creative process.

Victoria shares her perspective on creative currency, the idea that creativity is meant to move through you. Instead of chasing ideas or trying to “make it happen,” she invites us to become open conduits, allowing creativity to flow in from something greater. Victoria challenges manifestation, including why she is against vision boards (and why you might want to burn yours).

We talk about what it looks like to nourish creativity, from meditation and spiritual practices to hands-on creative experiments like watercolor, cooking, and making just one imperfect thing. Victoria tell us about “kicking a brick out” when you feel blocked, small, physical acts of creativity that shift your energy and open new channels.

We also explore the tension between structure and flow, perfectionism and play, and how stepping outside of productivity (yes, doing something just for fun) is often the exact thing that brings your best work back online. This episode is a reminder that creativity doesn’t need to be linear, polished, or profitable to be powerful.

Whether you’re feeling creatively blocked, questioning your process, or craving more freedom in how you create, this conversation will be the gentle nudge to finally sign up for the pottery class and perhaps, be more open, present in your own creative process.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @victoriagranof to share your takeaway from the episode.

xo Carla

PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack here.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the energy practices for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latina & women owned business.

“Cacao isn’t just a drink, it’s an invitation to reconnect with yourself.” — Laura Huaman

This episode is your invitation to explore creativity through connection, ancestry, and ritual. I’m joined by Laura Huaman, former Stanford scientist, Peruvian native, and founder of KUYU. She’s on a mission to bring health, happiness, and connection through cacao and Peruvian superfoods.

Laura shares the pivotal moment of her first cacao ceremony in Austria. That experience didn’t just change her relationship with cacao, it changed the trajectory of her life. What began as a search for clarity in a tech career became a journey back to her roots, her culture, and the jungles of Peru.

Laura shares the story of Señor Efraín, a cacao farmer in Quillabamba, whose relationship to cacao is deeply personal. His words “cacao means love”became a guiding force in Laura’s brand. Through packaging, sourcing, and storytelling, Laura aims to transmit that love from Pachamama to your cup.

Whether you’re building a brand, reconnecting to your ancestry, or seeking more presence in your daily life, this episode reminds you that creativity thrives when you honor both science and spirit. For Laura that means a cup of cacao is more than a nourishing drink, it’s a reconnection to her purpose.

Questions to Reflect On:

Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of cacao and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @yourkuyu to share your takeaway from the episode.

What rituals in my daily life help me feel grounded and connected?

What traditions from my family or culture bring me a sense of belonging?

When I feel overwhelmed, what simple practice brings me back to center?

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @yourkuyu to share your takeaway from the episode.

xo Carla

PS: Substack curious? Join the next Build Your Substack in a Day Workshop.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

"The biggest creative block is people getting disconnected from the source of the motivation that made them start.” —Luna Battalia

This episode is your invitation to explore creativity through the lens of leadership, branding, and creative devotion. I’m joined by leadership mentor and founder of Caru Creative, Luna Battalia. Luna supports service-oriented women and entrepreneurs in building brands and businesses that reflect the deeper purpose behind their work.

Luna introduces us to attraction-based branding, a philosophy where your brand presence, messaging, and content work together to magnetize aligned clients before a sales conversation even begins. Instead of convincing or chasing clients, the brand experience itself builds trust and clarity so that when someone reaches out, the decision to work together already feels natural and aligned.

We also explore Luna’s belief that creativity is a co-creative process between us and something greater whether you call it the muse, divine inspiration, or creative potential. Luna shares how creative ideas often “choose” us, and our role as creators, leaders, and entrepreneurs is to say yes, nurture them, and bring them into form.

This conversation is a powerful reminder that creativity flourishes when we trust our ideas, follow the creative energy, and stay connected to the deeper purpose behind the work. Reminder: Luna encourages founders to develop intimacy with their brand (creations) by listening, observing, and allowing its message to emerge naturally through them as the messenger.

What’s in This Episode:

Creative devotion and leadership

Attraction-based branding

Messaging and brand strategy for entrepreneurs

Becoming the messenger of your work

Overcoming creative blocks and doubt

Treating your brand as a living entity

How brand messaging attracts aligned clients

Resources Mentioned:

Messenger Course Luna’s program on becoming the messenger of your brand and clarifying your voice and positioning use code CARLA for 10% off.

Quotes from the Episode

“Creative blocks are really a lack of energy and a lack of intimacy.”

“Your messaging and brand presence should be doing the work before the sale.”

“Creativity is responding to the ideas that want to be birthed through you.”

“Your job is to breathe life into the brand so that its voice can be heard.”

Questions to Reflect On:

Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @lunabattalia to share your takeaway from the episode.

1. What creative idea has been “tapping me on the shoulder” that I’ve been hesitant to say yes to?

2. When I feel creatively blocked, what doubts or stories are actually underneath that feeling?

3. If I saw myself as the messenger rather than the creator, how would that change the way I show up?

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

xo Carla

PS: Substack curious? The next Build Your Substack in a Day is Saturday, March 21st from 10:00 to 12:00 EST or Friday March 27th from 12:00–2:00 PM EST Build Your Substack

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

“Writing isn’t just about getting words on the page, it’s about finding a way to express what your day-to-day self can’t always say out loud.” — Caroline Malloy

This episode asks you the question, do you really want to write a book? I’m joined by Caroline Malloy, a Chicago-based book coach, editor, and historian. Together, we explore what it takes to move from idea to manuscript and why not every idea needs to become a book.

Caroline explains why trying to write for “everyone” dilutes your message and how staying deeply rooted in one specific reader makes your work more powerful and widely relatable. She also unpacks a causal, page-turning narrative that keeps readers engaged.

If you feel stuck in your writing or creative work, Caroline offers practical wisdom: Sometimes the most productive thing to do is walk away. You can also shift your focus and work on different parts of a project to maintain joy and creative flow.

Whether you’re writing a book or deepening your creative practice this episode will remind you that creativity thrives when it’s supported by the right people, those who help you shape your ideas, stay accountable, and bring them to fruition.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

xo Carla

PS: Upgrade to Action + Artistry Studio on Substack for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

“Creative blocks soften when we root back into ourselves.” —Dr. Brittney Ellers

This episode is your invitation to explore creativity through the lens of embodiment, nourishment, and radical self-connection. I’m joined by holistic pelvic physical therapist Dr. Brittney Ellers, who blends physical therapy, energetics, breathwork, and deep curiosity to help women reconnect to the power of their pelvic space.

She guides us through a grounding root-breathing practice that reconnects you to your pelvic bowl, the sacral center of creativity. This simple yet powerful hands-on ritual invites softness, descent, and vibrancy back into the body. It’s a reminder that creativity doesn’t just live in your mind, it lives in your tissues, breath, jaw, and sacral center.

Whether you’re feeling stuck, overstimulated, or craving deeper embodiment in your creative process, this conversation invites you to descend and soften. With the reminders to chew your food and listen to your body. Plus, knowing some of the most powerful creative breakthroughs comes from returning to your root.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or reach out on Instagram @chefcarlacontreras & @b.ellers to share your takeaway from the episode.

xo Carla

PS: Upgrade to Nourished Creator Studio on Substack for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only.

“If you wait for perfection, you give yourself nowhere to start.” — Dr. Zorana Ivcevic Pringle

This episode explores perfectionism, visibility, and why waiting for the “perfect” version can halt creativity altogether. I’m joined by Dr. Zorana Ivccvic Pringle, Senior Research Scientist at the Yale Center for Emotional Intelligence, and author of The Creativity Choice.

Zorana shares a science-backed definition of creativity that moves beyond talent or artistic identity. We dive deeply into the role of questions in the creative process. She explains why first ideas are often the most obvious and how developing 1.0 versions require time, effort, and openness to change.

This conversation is for anyone who feels stuck, overwhelmed, or unsure where to begin. Zorana reminds us that creativity is not about waiting for inspiration, it’s about choosing to engage, asking better questions, and staying with the creative process.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

Leave a comment on Substack or reach out on LinkedIn Carla Contreras & Dr. Zorana Ivcevic Pringle to share your takeaway from the episode.

xo Carla

PS: Upgrade to Nourished Creator Studio on Substack for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday.

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only.