Purfect Sunday

On this episode of The Purfect Sunday Podcast, Monti is talking about main character energy: what it actually means, the quiet supporting-character patterns we all slip into without noticing, and the small but deliberate moves that hand the lead back to you.

This isn't about narcissism, or pretending your life is a movie, or becoming a louder kind of woman. It's about taking up the rightful amount of space in your own life — not more than is yours, not less, just the actual amount. 

In this episode of The Purfect Sunday Podcast:

• What main character energy actually is — and the three big misreads it isn't (it's not narcissism, it's not delusion, and it's not a personality — it's a posture you can choose on a Tuesday morning)
• The supporting-character diagnostic — the sneaky patterns that feel like being a good person but are actually shrinking.
• The reframe that turns all of this from a project into a homecoming — you are not waiting to become her. You already are her. You've just been treating her like she's a draft
• The 9 main character moves — the thirty-second things you can start practicing today.
• The one inner question — "What would the main character do?" — and why it bypasses all the noise of who-will-be-mad and goes straight to the truer choice

This Week's Self-Improvement Challenge:

Three times this week, before you ask anyone else what they want, name your own preference out loud first. Dinner. The weekend. Friday night. A movie. A drink. Doesn't matter what — state your answer first, then ask theirs.

Sunday Obsessions

EADEM Le Chouchou Exfoliating + Softening Peptide Lip Balm

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The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

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Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

If you've quietly outgrown a friend — felt that flicker of relief when a plan gets cancelled, noticed you're always the one initiating, or carried a friendship you can't quite name for years — this episode is for you. We're talking about outgrowing friendships, the four categories every friend lives in, the real red flags that mean it's time to leave, and how to end a friendship without a dramatic, confrontational scene.

This isn't about cutting people off or making anyone the villain. It's about giving you a much more peaceful way to hold the friendships in your life — and a much clearer way to tell which ones are worth fighting for, which ones to gently let resize themselves, and which ones it might genuinely be time to release. I'm your Sunday friend, not a therapist. Take what serves you and leave the rest.

In this episode of The Purfect Sunday Podcast: 

• The three kinds of hard friendship — the difference between a rough patch, a real hurt, and an honest outgrowing (and why we lump them all together and it costs us so much pain)
• Why outgrowing people is the receipt for your own growth — the reframe that ends the "I must have done something wrong" spiral once and for all
• Friendship reciprocity, made usable — the four diagnostic questions you can run any friendship through (does she ask back, how does she handle your wins, who's doing the maintenance, and how do you feel when you leave)
• Good tired vs. bad drained — how to read the way you feel when you leave a friend, and what the drained feeling is actually trying to tell you about your nervous system
• The 4 drawers every friendship lives in — Inner Circle, Good Company, Context, and History — and why most friendship pain isn't betrayal, it's a filing error
• The 5 real red flags it's time to end a friendship — she actively makes you smaller, what you tell her in private doesn't stay private, she doesn't respect your no, you're a little afraid of her, and the friendship has been one-way for years
• How to actually end a friendship — the fade is a legitimate ending, you don't owe an explanation, the four-sentence script for when words are called for, and why the goodbye is for you, not for her

This Week's Self-Improvement Challenge

Pick the one friendship that's been quietly sitting on your mind — and name its true drawer. Honestly. Not the drawer you wish it were in. Not the drawer it was in five years ago. The drawer it's actually in today. Inner Circle, Good Company, Context, or History.

Sunday Obsessions

Vanilla Verve Illuminating Body Oil

Loved This Episode?

If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.

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The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

Every June, I promise myself I'll finally slow down. Every August I wonder where the summer went. Not this year. I'm not doing hot girl summer — and I'm not doing soft girl summer either. I'm doing my own summer: selective, intentional, mine.

The thing that actually makes that possible isn't a manifesto or a vision board. It's a short, boring, completely non-negotiable list of things I do every day, no matter what. This week I'm walking you through my seven daily non-negotiables — and giving you three ways to build your own.

In this episode of The Purfect Sunday Podcast: 

• Why hot girl summer and soft girl summer are both performance — and the reframe that changed how I structure my whole life
• My 7 daily non-negotiables — journaling, skincare, minimal alcohol, a clean plant-based diet, sleep, solo time, and daily movement — with the why, the how, and a summer-specific tip for each
• 3 frameworks to build your own list — the energy audit, what falls apart first, and the past version of you
• The difference between being easy and being clear — and why that distinction matters all summer
• Why non-negotiables are what make the rest of your life feel free

This Week's Self-Improvement Challenge

Pick one non-negotiable — the one you've been quietly skipping — and do it every single day for seven days. Just one. That's the whole assignment.

Sunday Obsessions

Ancient Minerals Magnesium Oil

Loved This Episode?

If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.

Subscribe so you never miss a new episode of The Purfect Sunday Podcast

The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

If you've spent the last few summers feeling tired, puffy, foggy, and dreading being in your own body — this episode is for you. Today, we're breaking down what was actually going on (hello, chronic cortisol and a fried nervous system) and the eight tiny, free, no-coach-required habits that finally moved the needle for me after years of feeling stuck.

This isn't a crash diet, a cleanse, or a 30-day program. It's a real-life playbook for nervous system regulation, cortisol balance, and getting your energy back — the slow, repeatable way women actually heal. Take what serves you, leave the rest, and let's get you a summer that feels like living again.

In this episode of The Purfect Sunday Podcast: The 8-Step Playbook to Heal Your Cortisol, Energy & Bloat

• The real reason you're tired even after sleeping — what chronically high cortisol does to your sleep, your blood sugar, your memory, your puffiness, and your inflammation (especially with autoimmune or Hashimoto's in the mix)
• Stress vs. dysregulation — the reframe that changes everything about how you approach "self care."
• The full 8-step playbook — plant-based protein breakfast, morning sun in your eyes, warm lemon-salt water before coffee, slow strength and long walks (instead of HIIT), magnesium glycinate, the 5-minute vagus nerve lie-down, saying no without an apology paragraph, and getting your phone out of the bedroom
• A real summer day — exactly what this rhythm looks like in practice when life gets hotter, busier, and louder
• Your body is not betraying you — the gentle, grounding truth I want every exhausted woman to hear before summer starts

Loved This Episode?

If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.

Subscribe so you never miss a new episode of The Purfect Sunday Podcast

Sunday Obsessions

Organic Ceylon Cloves

Root Comb Applicator Bottle

Products Mentioned

• LMNT Watermelon Salt Electrolytes 
• Baja Gold Signature Mineral Sea Salt 
• KAL Magnesium Glycinate
• Hatch Restore 3 Sunrise Alarm Clock

The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

Some women wake up on Mother's Day excited to celebrate. Others wake up and brace themselves. If you're the second kind — this Sunday conversation is for you.

In Episode 6 of The Purfect Sunday Podcast, Monti opens up about the truth of her own mother — who passed away 11 years ago, before their hard relationship was ever healed. As the eldest daughter of six, Monti was needed to help raise everyone else before she was ever old enough to be a daughter herself. If any part of that resonates — eldest daughter syndrome, parentification, the mother wound, or just the slow realization that the mother you got isn't the mother you needed — pull up a chair.

This is a vulnerable, slow, gentle episode. We're unpacking what mother wounds actually are and the different shapes they take. She talks about the specific grief of losing a parent before the relationship was ever repaired — and the term that finally gave her language for it: disenfranchised grief. She lands the episode on three things she wants every woman who finds Mother's Day complicated to walk away with.

This isn't an episode about blame. It's an episode about both/and — acknowledging that your mother probably did her best, and that her best wasn't enough, and that both can be true at the same time.

In this episode of The Purfect Sunday Podcast:

• What a mother wound actually is — and the different shapes it takes
• Eldest daughter syndrome and parentification: why being "the responsible one" was never your job
• Why your mother likely carries her own unhealed mother wound
• Disenfranchised grief: the language for losing a parent before reconciliation
• The both/and that frees you — she did her best AND it wasn't enough
• A weekly challenge for women who find Mother's Day hard
• The three takeaways Monti wants you to leave with today

If this episode of The Purfect Sunday Podcast finds you on the morning you needed it, please share it with one woman in your life who might be sitting with the same thing. And if you haven't already, follow The Purfect Sunday Podcast on Apple Podcasts, Spotify, or wherever you listen — a new episode drops every Sunday.

Loved This Episode?

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Subscribe so you never miss a new episode of The Purfect Sunday Podcast.

Sunday Obsessions

Reusable Silicone Eye Patches

The Ordinary Caffeine Solution

Benefiance Wrinkle Smoothing Eye Cream

100% Silk Sleep Mask

The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.



To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

"There's a kind of self-help that thinks the second you start caring about your appearance, you've abandoned the inner work. I think they have it exactly backward."

Why are some women instantly read as confident, capable, and put-together — even before they've said a word? It's not better genes, more money, or hours in front of the mirror. It's the Halo Effect — and once you understand the psychology behind it, you can use it in your own life without overhauling anything.

In this Sunday's episode, I'm walking through what the Halo Effect actually is, why it shapes how the world responds to women, and the six small, high-impact beauty habits that consistently make a woman look like she has her life together — skincare, grooming, hair, makeup, scent, and the way you dress your body. I'm also sharing the part most beauty content leaves out — the inner halo. Because what reads to other people as "she has something" isn't performance. It's what happens to you when you start consistently keeping promises to yourself, even at the bathroom sink at 11 p.m.

This is one for the woman who wants to grow as a person and show up looking like herself, but better. No PhD. No clinical expert. Just one woman sharing what she's actually paid attention to.

In this episode:

• What the Halo Effect is, why it works, and how it shapes everything from job interviews to dating
• The reverse halo effect (or "horn effect") — and why it matters
• The six highest-impact habits to focus on: skincare, brows/nails/lips, hair, makeup, signature scent, and clothes
• The "2 out of 3" rule that keeps you looking polished even on hard days
• The inner halo — how consistent self-care quietly changes how you walk through the world

This Week's Self-Improvement Challenge

Choose one or two habits from today's episode and practice them every day for seven days. Notice how you feel, how people respond, and what shifts inside. Small, consistent actions are how real confidence gets built.

Sunday Obsession 

Jan Marini SkinSolutions NeuroSmooth Face Serum

The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. New episodes every Sunday morning. Hosted by Monti—

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Loved This Episode?

If this resonated with you, share it with a woman in your life who needs to hear it. And if you're enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast.

Subscribe so you never miss a new episode of The Purfect Sunday Podcast.

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

In this final part of the 3-part series, we’re diving into the mindset shifts that quietly—but powerfully—change how you move through life, protect your energy, and show up for yourself daily.

Because real transformation isn’t always loud or dramatic…

It’s often built through small internal shifts that reshape your thoughts, habits, and emotional responses.

In this episode, we explore how to:

• Stop believing every thought your mind tells you
• Release the need for external validation
• Build lasting change through tiny daily habits
• Practice self-kindness in a deeper, more intentional way
• Set boundaries by unsubscribing from chaos

If you’re ready to feel more grounded, clear, and in control of your energy—this episode will meet you exactly where you are.

What We Cover in This Episode

• Why not every thought is true (and how to challenge your inner dialogue)
• How to stop seeking validation and trust your own path
• The power of small habits and how they compound over time
• What self-kindness actually looks like in daily life
• How to protect your peace by filtering what you consume
• Why your environment (digital + social) impacts your mental state
• Creating intentional morning and evening routines for clarity and calm

-This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it this week.

Maybe that looks like:

• Questioning negative thoughts instead of believing them
• Logging off earlier at night
• Speaking to yourself with more compassion
• Or committing to one small habit daily

Tiny shifts → lasting change.

Specific Items Mentioned in Episode 

Higher Dose Infrared PEMF Mat

-Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

In this episode of The Purfect Sunday Podcast, we’re continuing the conversation on powerful mindset shifts that can truly transform your life from the inside out.

If you’ve been craving more peace, stronger boundaries, deeper self-trust, and emotional stability in your everyday life… this episode is for you.

We’re diving into 5 life-changing mindset shifts that will help you:

• Regulate your nervous system
• Release the pressure to rush your growth
• Set boundaries without guilt
• Embrace personal evolution
• Protect your energy unapologetically

These aren’t overwhelming life overhauls. They’re simple, intentional shifts that—when practiced daily—can completely change how you experience your life.

What We Cover in This Episode

• Why peace is a choice, not a circumstance
• How to create micro-moments of calm in your daily routine
• The truth about slow growth (and why it’s actually powerful)
• How to set boundaries without over-explaining
• Why “no” is a complete sentence
• Letting go of old identities and giving yourself permission to evolve
• Understanding why your growth can trigger others
• How to protect your energy and limit access to your time
• The connection between your environment and your emotional well-being

-This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it this week.

Start small. Stay consistent.

And notice how your energy, mood, and mindset begin to shift.

Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

In this episode, Monti shares 5 powerful mindset shifts that can completely change how you experience your daily life—without requiring money, major life changes, or complicated routines.

Because sometimes the biggest breakthroughs come from the smallest internal shifts.

If you’ve been feeling overwhelmed, stuck, or out of alignment—this episode is your reset.

What You’ll Learn in This Episode

• How shifting from “I have to” → “I get to” can instantly improve your mindset
• Why you’re not behind in life—you’re aligning with your own timeline
• The truth about rest, burnout, and nervous system regulation
• How to trust that what’s meant for you won’t require forcing
• Why you don’t need to respond to everything immediately to protect your peace and energy

This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it throughout your week. Small shifts → massive change.

Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

In this first episode, Monti breaks down 6 simple yet powerful wellness habits that can transform your energy, mood, and overall glow—without overwhelming your routine.

Because real transformation doesn’t come from doing everything perfectly…

It comes from doing the right small things consistently. If you’ve ever felt like you need to completely overhaul your life to feel better—this episode is your reset.

What You’ll Learn in This Episode

• How tiny daily habits can create massive lifestyle shifts
• The connection between hydration, energy levels, and glowing skin
• Why walking is one of the most underrated wellness habits
• How to support your lymphatic system for less puffiness + more energy
• The truth about sleep routines for women’s health
• How journaling can improve your mental health, clarity, and manifestation
• Why strong boundaries are essential for protecting your peace and energy

This Week’s Challenge

Pick one small habit from this episode and stay consistent with it this week.

-Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

Specific Items Mentioned in Episode

• Kiehl's SPF 50 Sunscreen
• LMNT Zero Sugar Electrolytes
• Hydro Flask Water Bottles
• Gua Sha Stone
• Hatch Alarm Clock

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE

To check out my LTK, click HERE

To check out my ShopMy click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com