Struggling to stay consistent with your health habits without burning out? You’re not alone.

In this episode of Radiant & Regulated, I talk with Courtney Townley, author of The Consistency Code and midlife wellness expert, about how to build lasting health without guilt, rigidity, or burnout.

Courtney shares her compassionate, nervous-system-friendly approach to consistency, showing that sustainable health is rooted in self-trust, alignment, and honoring your body’s needs.

We dive into:

• Why traditional “discipline” often backfires for sensitive, ambitious women
• How to rebuild healthy routines with grace and nervous-system safety
• Courtney’s four pillars of consistency: Awareness, Integrity, Follow-Through, and Realignment
• Practical strategies to navigate life’s unpredictability while staying aligned with your health goals

If you’re tired of rigid wellness rules and want a flexible, empowered way to reclaim your health and confidence, this episode is for you.

🎧 Listen now and start learning how to build sustainable consistency without guilt or stress.

Connect with Courtney:

Website: graceandgrit.com

Instagram: @gracegrit

Book: theconsistencycode.com

Music: Dawn by Sappheiros @⁠⁠⁠⁠⁠⁠⁠sappheirosmusic⁠

What if rest wasn’t a reward but your most powerful strategy for success?

In this episode of Radiant & Regulated, somatic coach and nervous system guide Alicia explores why rest is essential for sensitive, ambitious women who want sustainable success without burnout in 2026.

If you’re intuitive, capable, and driven yet feel exhausted from holding everything together this episode is for you.

You’ll learn why:

• Rest is not laziness, weakness, or giving up

• Nervous system regulation is the foundation of clarity, confidence, and magnetism

• Pushing harder actually blocks intuition, creativity, and aligned growth

• Sustainable success comes from safety in the body not from pressure or hustle

Alicia shares personal insights from stepping back from constant output, explains the difference between rest and collapse, and offers practical nervous-system tools you can use immediately to feel more grounded, regulated, and supported.

In this episode, we cover:

✨ Rest as a leadership and life strategy
✨ Why sensitive nervous systems need rhythm, not constant consistency
✨ Signs your nervous system is fatigued (not unmotivated)
✨ How to rest before expansion, not after burnout
✨ Simple practices to build safety, clarity, and sustainable momentum

This episode is perfect if you’re:

• Recovering from burnout or chronic stress

• Feeling successful but disconnected or depleted

• Entering a new season and sensing “something is coming”

• Wanting to grow in 2026 without sacrificing your wellbeing

You don’t need to become harder.
You need to become safer.

Work with Alicia in Flourish

Take the Inner Power Quiz

Music: Dawn by Sappheiros @⁠⁠⁠⁠⁠⁠⁠sappheirosmusic⁠

Do you ever leave a client session, conversation, or group feeling drained, even though you love what you do? In this episode of Radiant & Regulated, Alicia explores how to support others deeply without losing yourself in the process.

You’ll learn:
✨ What “holding space” truly means and the #1 mistake most empathetic leaders make
✨ How your nervous system interacts with others, and what to do when you absorb their emotions
✨ Somatic signs that you’re “overholding” or merging with someone’s energy
✨ Five powerful tools to protect, clear, and regulate your energy

This episode is for coaches, healers, space holders, and soulful leaders ready to create impact without self-sacrifice or burnout. Including a guided somatic practice to ground your energy, plus a reflection question to help you shift from overgiving to embodied leading.

Tune in now to learn how to lead, love, and hold space radiantly and regulated.

Join the Unmute Waitlist

Take the FREE Inner Power Quiz

Music: Dawn by Sappheiros @⁠⁠⁠⁠⁠⁠sappheirosmusic⁠

We’re surrounded by wellness trends, from mushroom coffee and cold plunges to red-light therapy and fasting challenges, but what if true wellness has nothing to do with the latest hack?

In this heart-opening conversation, Alicia sits down with Wellness Mentor, Holistic Health Coach, and Yoga Teacher Livia Gonçalves to explore what it really means to live well from the inside out.

Together, they unpack:

• Why wellness isn’t a trend (and what actually works)

• The hidden cost of living on autopilot and how to reconnect

• The first step to living with real intentionality

• The sustainable micro-shifts that create lasting change

If you’ve been feeling disconnected, burnt out, or caught in the loop of “doing wellness” instead of feeling well, this episode is your permission slip to slow down, go inward, and build a lifestyle that finally feels aligned.

🌿 Work with Livia

🎵 Music: Dawn by Sappheiros @⁠⁠⁠⁠⁠⁠sappheirosmusic⁠

Keywords: wellness trends, intentional living, nervous system regulation, holistic health, burnout recovery, mindful living, women’s wellness, embodiment, self-connection, sustainable lifestyle, authenticity

Step into a sacred remembering of the power we were taught to fear.

In this episode, Alicia explores the Witch Archetype of the healer, the intuitive, and the wise woman who was once feared for her magic. Learn how to heal the witch wound, regulate your nervous system, and reclaim your intuitive power so you can rise radiant, rooted, and unapologetically you. ✨

Full Episode Description

Step into a sacred remembering of the power we were taught to fear. In this transformative episode of The Radiant and Regulated Podcast, Alicia explores the archetype of the Witch — the wise woman, healer, and intuitive who was once revered, later feared, and now remembered.

Through storytelling, somatic wisdom, and soul-level reflection, we uncover how patriarchal systems, the witch hunts, and ancestral trauma shaped our collective fear of feminine power, and how that history still echoes through our bodies today as the witch wound.

Learn how to regulate your nervous system, reclaim your intuition, and embody your magic so you can rise rooted in your truth and radiant in your power.

If you’ve ever felt “too sensitive,” “too much,” or afraid to be seen, this episode is your invitation to remember: your power was never the problem, it was the plan. 🔥

✨ Keywords: witch archetype, divine feminine, witch wound healing, women’s empowerment, nervous system regulation, spiritual awakening, intuition, embodiment, feminine energy, ancestral healing, trauma healing, reclaiming power

🌸 Work with Alicia: Reclaim Your Power in Flourish

🎵 Music: Dawn by Sappheiros @⁠⁠⁠⁠⁠sappheirosmusic⁠

Ever wonder why you second-guess yourself, even when you know what feels right?

In this eye-opening episode, we explore the nervous system side of self-trust and uncover how your body’s stress responses can shape your confidence, decision-making, and sense of safety.

You’ll learn how patterns of people-pleasing, overthinking, or self-doubt aren’t just “mindset issues”, they’re often signs of a dysregulated nervous system that’s been wired for protection, not trust.

We’ll dive into how to rebuild self-trust from the body up, using insights from neuroscience, psychology, and somatic healing. By understanding what’s happening in your brain and body when you second-guess yourself, you’ll discover practical ways to regulate your nervous system, reconnect to your intuition, and feel grounded in your own truth.

In this episode, you’ll learn:

• Why self-trust is deeply connected to your nervous system

• How trauma and chronic stress create self-doubt loops

• Signs your body doesn’t feel safe to trust yourself

• Tools to regulate your system and restore inner confidence

  
  

Perfect for anyone interested in nervous system healing, trauma recovery, self-trust, emotional regulation, or personal growth.

🌸 Work with Alicia: https://www.aliciainspired.com/coaching/1-to-1-coaching

🎵 Music:

Dawn by Sappheiros @⁠⁠⁠⁠sappheirosmusic⁠

In this illuminating episode, Dr. Barbara Minton, a clinical psychologist and pioneer at the intersection of neuroscience, music, and healing, shares how sound can transform the mind.

Dr. Minton unpacks the science behind how music influences the nervous system, supports emotional regulation, and even helps rewire neural pathways for greater resilience and calm.

She also offers practical insights on how to be more mindful with the music you choose, and how certain frequencies can help you reconnect with balance and peace.

You’ll learn:

• How neuroscience explains music’s power to shape emotion and behaviour

• What happens in the brain when we experience sound and rhythm

• Ways to use music as a tool for healing, mindfulness, and emotional regulation

Perfect for anyone curious about the science of healing, mindfulness, psychology, or the transformative power of music.

Connect with Barbara: https://musicandhealing.net/

Music: Dawn by Sappheiros @⁠⁠⁠⁠sappheirosmusic⁠

Ever wondered why affirmations and “positive thinking” don’t actually make you feel more confident? In this episode of Radiant & Regulated, Alicia shares how confidence isn’t something you think, it’s something you embody.

You’ll learn:

• Why your nervous system always overrides mindset work

• How to spot when your body is blocking your confidence (even when your brain says “you’re ready”)

• 3 simple somatic practices to shift into embodied confidence before a presentation, tough conversation, or big leap

  
  

If you’ve been “faking it ‘til you make it” but still feel shaky, this episode will show you how to create grounded, authentic confidence from the inside out.

✨ Tune in now to reclaim your presence and lead with confidence, no pep talks required.

🌸 Work with Alicia in Flourish:

⁠www.aliciainspired.com/coaching/1-to-1-coaching⁠

🎵 Music:

Dawn by Sappheiros @⁠⁠⁠⁠sappheirosmusic⁠

Are you a sensitive, high-achieving woman craving clarity, confidence, and calm? In this empowering episode of Radiant and Regulated, Alicia reveals the 4 pillars of growth that help women stop over-giving, set healthy boundaries, and lead with embodied confidence.

You’ll learn how to:

• Use nervous system regulation practices to create inner safety and grounded clarity.

• Discover your values, desires, and aligned purpose so you can make decisions with confidence.

• Build healthy boundaries and protect your energy, letting go of people-pleasing and overgiving.

• Step into embodied leadership, integrating self-acceptance, self-love, and authentic confidence.

Through client success stories, somatic tools, and practical mini tips, Alicia guides you through the logical sequence of growth: Safety → Clarity → Boundaries → Confidence.

Whether you’re navigating career shifts, relationships, or leadership roles, this episode will help you regulate your nervous system, clarify what matters most, protect your energy, and show up as the radiant, confident leader you’re meant to be.

🎧 Tune in and comment to share which pillar you’re ready to step into first.

🌸 Work with Alicia in Flourish:

www.aliciainspired.com/coaching/1-to-1-coaching

🎵 Music:

Dawn by Sappheiros @⁠⁠⁠sappheirosmusic⁠

Can pleasure really make you a stronger, more impactful leader?

In this episode of Radiant and Regulated, I’m joined by Candia Raquel, a Mexican sensualist who helps high-achieving, workaholic women overcome anxiety by reconnecting with their bodies through sensual, somatic movement. Together, we explore why sensuality isn’t about sex, it’s about presence, vitality, and leadership power.

In this episode, you’ll discover:

• How sensuality restores nervous system balance and reduces burnout

• The difference between embodied pleasure and quick dopamine fixes

• How reconnecting with your body makes you a more grounded, confident leader

  
  

If you’ve been pushing through stress, ignoring your body, or feeling disconnected from your energy, this conversation will help you see pleasure as a leadership tool and why leading with sensuality makes you more resilient, present, and powerful.

Free guide to awaken sensuality:

www.candiaraquel.com/awaken-sensuality

Connect with Candia:

www.candiaraquel.com

Connect with Alicia:

www.aliciainspired.com

Episode Music:

Dawn by Sappheiros @⁠⁠sappheirosmusic⁠