Raise your hand if you’re tired of the confidence myth everyone sells: that confidence is just about “acting brave” and “being positive.”

I SEE YOU. My hand’s been up for years.

The truth of the matter – what real confidence IS – is way messier and way more fascinating. Anyone can pretend they’re fearless, but not everyone wants to understand how their brain works when fear, doubt, and hesitation kick in, and then do the work to rewire it so they don’t get stuck there. 

Fact: our brains want to keep us SAFE, but safe often means stuck — stuck in old patterns, stuck in second-guessing, stuck in the kind of mental freeze that keeps you playing small or holding back.

My guest this week, Betsy Holmberg, calls this state of stuckness the “survival mode trap,” and it’s why most confidence advice feels like empty noise. It’s also why if you want to create real change, you have to confront how your brain tightens the reins — and then be willing to do the hard work to take back control.

I could talk about this for hours: real neuroscience, real mindset shifts, and real grit.

But Betsy and I made the best use of our time together and got straight to what’s really going on inside your head when confidence feels impossible, what it means to “flip the switch” on your brain’s default survival settings, why that’s essential for building genuine confidence, and what happens when you finally break free of doubt’s chokehold.

If you’re tired of spinning your wheels and ready to understand the raw mechanics of confidence — the kind that sticks — this episode is your blueprint.

Key takeaways: 

Betsy Holmberg, PhD, is a psychologist and author specializing in overthinking and negative self-talk. She writes for Psychology Today, and has been featured in radio, television, and podcasts. Before that, she ran the mental health service line at McKinsey & Company and received her PhD from Duke University. Learn more about Betsy at betsyholmberg.com.

There’s a moment that sneaks up on you in conversations—someone starts talking and, before you know it, you're deep in the weeds of their breakup, their boss drama, their third cousin’s dog’s vet bill. 

You’re nodding, maybe throwing in the occasional “Wow” or “That’s wild,” but inside you’re thinking: How did I get cast in this one-person show I didn’t audition for?

Take heart. This doesn’t happen because you’re too nice. It happens because somewhere along the way, we were taught that being a “good friend,” a “good colleague,” a “good person” means being endlessly available for other people’s emotional baggage—no matter how full our own arms already are.

Here’s what I want to challenge: the idea that listening without limits is a virtue. 

Because it's not. It’s often a survival strategy. It’s the quiet fear that if we draw a line—if we interrupt, or redirect, or say, “Hey, I can’t hold all this right now”—we’ll be seen as selfish. Cold. Rude.

And fear is the enemy of confidence.

Confidence is not about being stone-faced or detached. It’s about knowing your capacity and honoring it. It’s about recognizing when a conversation has shifted from connection to emotional labor—and having the clarity to step out, without shame or apology.

And here's the paradox: when you model that kind of boundary, you give other people permission to do the same. You show that strength doesn’t come from over-functioning—it comes from being honest about your limits.

This episode is your call to pay attention to where your energy is going. To stop treating emotional overload like a social obligation. And to start seeing boundaries not as a defense, but as a commitment to your own peace.

You ever find yourself stuck — your brain playing the same mental track on repeat? That loop of doubt, second-guessing, and what-ifs that you can’t switch off? It’s exhausting AND believe it or not, those loops aren’t your enemy. 

They’re the secret doorway to a kind of confidence no one talks about.

My guest on this episode, Amy Kemp, has spent years untangling how these mental patterns work. She’s not here to hand you easy answers or you-go-girl pep talks. Instead, she helps us see the messy, tangled process beneath the polished idea of confidence — how real strength comes from leaning into those repeating thoughts, not trying to silence them.

Get ready because Amy and I get intimate with those thought loops — the ones that trip us up, keep us stuck, and sometimes even feel like our worst enemy. Then, Amy shows us how to tune into the vital clues these loops carry. If you learn to listen to your thoughts differently, you can find your way out and rebuild confidence from the ground up.

No pretending to be fearless. No faking it till you make it. It’s about owning the struggle, understanding what your mind’s really doing, and using that knowledge to create a confidence that’s solid, authentic, and unshakable.

Highlights from our conversation: 

Amy Kemp is the owner & CEO of Amy Kemp, Inc.  As a certified Habit Finder coach, Amy helps leaders and business professionals understand how deeply thought habits impact every part of their work and lives. Learn more about Amy, her work and her book, I See You, at amykemp.com.

I’ve spent years studying what real confidence looks like—studying it, practicing it, helping other people build it. And one thing I know for sure? Most of us are still waiting for permission.

We think once the signs are all pointing the right way, or we’ve gathered enough evidence, or we feel 100% certain, then we’ll choose. Then we’ll move. Then we’ll feel confident.

But that’s not how it works. That’s not how it ever works.

Confidence doesn’t show up fully formed before the decision. It shows up because of it. You choose first—often in the fog, often with shaky hands—and then, step by step, the confidence follows.

That choice might be finally walking away from a job you’ve outgrown. It might be naming what you really want in a relationship that’s been in “polite autopilot” for too long. It might be applying for the thing you’re not quite “qualified” for, or saying no to something everyone else thinks you should want.

These aren’t easy choices. But they’re the ones that shift everything.

This episode is for the moment right before you move—when you’re circling the truth but haven’t spoken it yet, when the decision is hanging in the air and your brain is still begging for a guarantee. The kind that says, I want “this”, even if no one else claps.

If you’ve been circling something—an idea, a shift, a truth you’re not quite ready to say out loud—this episode’s for you. Because we’re going to talk about what it takes to choose your life before it all makes sense and why that’s often the most confident move you can make.

When I invited Nina Manelson onto the Real Confidence podcast, I wasn't prepared for how deeply the phrase "body peace" would hit home. There I was, thinking I'd mastered body image stuff (hello, recent weight loss!), but within minutes I was like, "Wait, she's reading my diary?" The way Nina explained our relationship with our bodies hit me right in the heart.

I've spent DECADES in what Nina calls "body hate." You know that voice, right? The one that whispers "you shouldn't have eaten that" after every damn cookie. The one that blames EVERYTHING on your size. Zipper breaks? Because you're fat. Knees hurt? Fat. Didn't get that job? Definitely because you're fat.

I literally blamed my body for all my problems! Nina nailed it when she said this toxic relationship affects literally everything – from how we show up in bed with our partners to how we pitch ideas in meetings. The mental space this crap takes up is EXHAUSTING.

So there we were chatting, and Nina does this thing where she has me put my hand on my heart and just say "hello body." I'm not even kidding – I felt something shift instantly. It was like... peace. Just simple peace.

It wasn't some complex therapy technique or 30-day challenge. Just acknowledgment. Connection. Nina kept saying body peace isn't about suddenly loving every dimple (though wouldn't that be nice?), it's a practice, like any relationship. Some days you're madly in love, other days you're annoyed as hell, but you stay in conversation.

What really got me was when Nina talked about her clients who stopped obsessing over food rules and body management BS and started, you know, LIVING (one woman who had been spending all her mental energy on clean eating and workouts suddenly freed up so much headspace that she went back to school, got a major promotion, and basically reclaimed her life).

That's when it clicked for me – body confidence isn't just about feeling prettier in photos. It's about the freedom to be a whole damn person again.

Listen to the conversation and:

Learn more about Nina Manolson at ninamanolson.com and her Body Peace Journal and masterclass.

You know that feeling when you walk into a room and you just know you own it? That’s what true confidence feels like. I don’t mean in the “look at me, I’m the star!” way. I’m talking about being that steady, calming presence that everyone feels comfortable around.

People have told me I have this vibe—like I’m solid and calming. And honestly? I’ve been thinking about how I do that. Spoiler: It’s not just luck. There’s a method to social madness.

Because it’s easy to let nerves take over, right? You start worrying about how you look, if you’re saying the right things, or if you’re coming off okay. But owning the room has nothing to do with that. It’s not about you—it’s about the people in the room with you and how you relate to them.

When you step in with the mindset that you’ve got value to offer—no matter who’s in the room—that’s when people start noticing you and your confidence naturally spikes.

People start to recognize you as the person who’s grounded, reliable, and can handle whatever’s thrown their way. And that’s how you build trust, which is the foundation of all real confidence.

At the end of the day, confidence isn’t about being perfect. It’s about showing up and making others feel like they’re in good hands in the process.

Ready to stop second-guessing yourself and start stepping into your power? Listen in because owning the room is just the start of owning your confidence.

I’ve been thinking a lot about how fear can show up in our lives in sneaky ways—especially when we don’t even realize it. Maybe you’ve noticed it too, that feeling of snapping at someone or getting defensive when it’s not even necessary. What’s wild is that it’s not really about being angry—it’s fear wearing the mask of aggression, and we often don’t see it for what it is until it's already done damage.

I was having a conversation with my friend Trevor Boylston, who’s a coach and leadership expert, and he put it this way: “Fear makes us fight to protect something we feel we’re losing.”

That stuck with me, because SO OFTEN we disguise our fear behind that sense of aggression because it feels like we can control it. But the truth? It’s a complete disconnect from true confidence.

Trevor’s insight on this is spot on—he helps us understand how fear shows up in subtle ways, like defensiveness or shutting people down before they have the chance to finish a thought. It’s a knee-jerk reaction, but it’s also a learned response that we can unlearn. If we’re not consciously aware of how we’re responding, fear takes the wheel, and the confidence we’re striving for gets left behind.

Confidence gives you the space to not react from a place of fear. It’s like this invisible shield that helps you stay calm and centered when others are spiraling-- staying grounded, rather than escalating things, is a much more powerful response.

So, if you’ve ever found yourself reacting out of fear, snapping at someone, or shutting down in a conversation, this episode is for you. It’s not just about controlling your aggression—it’s about understanding what’s underneath it and building the confidence to face it head-on. Settle in, hit play, and let’s unpack this together.

You’ll walk away knowing:

Trevor Boylston is the guy in the cube next to you who brings the ‘everyman’ perspective to working in a corporate environment as a transgender individual. With experience driving LGBTQ+ empowerment at a leading medical device company, and volunteer service with a leading LGBTQ+ community health center, Trevor brings an authentic view of how to foster an inclusive culture within a corporate structure. Learn more about Trevor or hire him to speak at trevorboylston.com.

The last few weeks have brought a lot of loss into my life—family members, extended family, and friends. Some were expected, others were far too sudden and heartbreaking. Through it all, I kept hearing this phrase: live your best life. And I couldn't help but wonder, what does that really mean? What does it look like to truly live our best life, especially when life can be so unpredictable?

When we're young, "living our best life" might look like partying, chasing thrills, and living on the edge. Then, as we hit midlife, maybe it's about career success, raising kids, or building a solid foundation for the future. As we get older, though, living our best life shifts again. We start focusing on health, relationships, and finding more meaningful experiences. It becomes about aligning how we spend our time with what truly matters—our values, our purpose, our joys.

Living our best life isn't just about doing what makes us feel good in the moment; it’s about being intentional with our time, energy, and resources. It's about pruning out the things, habits, and even people that no longer serve us. Maybe those friends who were once fun in our twenties don't fit into our life anymore. Maybe that item in the house we've been holding onto for years isn't really bringing us joy. At some point, we all have to make the decision to stop wasting time or energy on things that aren't meaningful anymore.

This kind of shift requires maturity, confidence, and the courage to prioritize what really matters. And it’s not always easy—sometimes, it means confronting habits or relationships that we’ve clung to for a long time. But I truly believe that living your best life is about activating those dreams and desires that you’ve pushed aside. Maybe it's traveling to Greece or finally writing that book. It's not about making excuses. It’s about making those things a priority and figuring out how to make them happen.

So how do we go about it? I’m glad you asked, but the answers are in the episode. If you’re ready to find out YOUR best life and how to start living into it, listen in.

One day we’re traveling through life in the lane we’ve been in for seemingly ever and the next there’s this whisper—this pull telling you to switch gears. 

That’s exactly where this episode’s guest, Shellie Rapson, found herself. Mid-life, she’d built a successful corporate career, was living a comfortable life, but something just wasn’t clicking anymore. She hit a point where she had to ask herself, Do I really want to keep going down this road? Or is it time to do something that actually lights me up?

For Shellie it happened after she pulled her car into her driveway after another day at the office and it was a full-on “a-ha” moment.  Suddenly, there was no time to waste. She knew that NOW was the time to chase something that mattered. 

Shellie’s career-change story is all about what can happen when we answer the call of a gut feeling even when it seems crazy. She turned her back on her safe, corporate career and dove headfirst into global health where the work is literally life and death. 

Can we talk about how scary that must’ve been? But she went for it, and I’m here for it.

What’s wild is that she almost felt guilty at first. Can you imagine walking away from a career where you're the breadwinner, the one everyone relies on? Shellie had this whole "Am I being selfish?" thing going on. But here’s the thing—her passion for global health, for projects like bringing ambulances to rural Uganda, was so much bigger than that guilt. 

What I love most about her journey is how it’s a reminder that confidence doesn’t mean knowing exactly what’s next. It’s about believing enough in yourself to make that leap—even when you don’t have it all figured out yet. Shellie didn’t know what the future held when she made this change, but she knew it was her change to make. 

And that kind of confidence? That’s what we need more of. 

Key takeaways from our conversation:

At the end of the day, it’s not about stuff or status. It’s about living a life that feels authentic and meaningful.

After nearly three decades in corporate communications, Shellie followed her heart in 2024 to pursue a long-held dream in global health. The loss of a loved one became her catalyst for change, showing her that some dreams can't wait. Today, Shellie is completing her global health certification with fieldwork in Uganda, connecting rural villages with vital transportation to health centers. She now serves as a communications strategist with Pipeline Worldwide, a nonprofit dedicated to delivering sustainable health solutions to communities living in extreme poverty in northern Uganda. For more information about Shellie’s work visit www.pipelineworldwide.org.

There are the folks who are deep—the ones who focus on one thing and completely immerse themselves in it. They’re experts, the ones who can go on and on about their craft, their passion, their field of knowledge. 

Then there are the wide ones—the people who are a little bit of everything. They know a little about a lot, and they’re adaptable. They might not master a single thing, but they’re curious, they’re versatile, and they always seem to have the right answer, or at least a solution to get things moving.

It’s fascinating, really, because both types of people are confident in their own way. The deep folks have this steady, unshakeable confidence that comes from years of dedication and learning. You can tell when someone is deep—they walk into a room and immediately command respect because they own their space and their expertise. It’s not cocky. It’s a quiet, powerful confidence that comes from knowing exactly what they bring to the table.

But then there’s the wide people, and I love them too and not just because I’m one of them! Wide people have this ease in their confidence because they aren’t afraid to try new things, to jump into unknown territories. They have this natural ability to connect with different kinds of people and situations. They aren’t intimidated by things they don’t know—they just roll with it, which I think takes a different kind of confidence, the kind that’s born from possibility, not perfection.

Which one are you? Does it matter when it comes to confidence? Listen in as I break down who’s deep, who’s wide, and how each approach shapes how we feel about ourselves and our own confidence, no matter how we show up in the world.