Ever get a full eight hours of sleep and still wake up exhausted? You're not imagining it, and it's not a discipline problem. There's a specific reason sleep quantity doesn't guarantee sleep quality, and once you understand it, a lot of your bad mornings will suddenly make sense.

In this episode, we sit down with Dr Jemma King — behavioural scientist, sleep researcher and author of the new book Sleep First — to unpack exactly why this happens, what's really going on in your brain and body when sleep falls apart even though the hours add up, and how to get it back.

Dr Jemma has spent years working across stress and performance with Australian Special Forces Commandos, Olympic swimmers and McKinsey executives, and her focus has now narrowed to the one thing underneath all of it: sleep.

We explore the nightly "cleaning shift" your brain runs while you're unconscious, why alcohol and sleeping tablets rob you of the deep repair your body needs, and how missing REM sleep can quietly reshape what you're scared of.

Through powerful stories and real-life examples, we dive into:

• The glymphatic "cleaning process" that flushes toxic build-up out of your brain every night — and exactly what shuts it down
• Why caffeine doesn't actually give you energy — it just blocks the signal that you're tired
• The two-hour window before midnight where most of your growth hormone gets produced — and what you lose by missing it
• The "midnight librarian" theory of REM sleep, and its surprising link to fear conditioning and PTSD
• Why oxytocin might be the most underrated stress antidote you're not using
• The simple bedroom, morning and evening changes with the biggest impact on sleep quality

If you've ever woken up foggy after what should've been a full night's sleep, this episode explains exactly why — and what to do about it.

Connect with Dr Jemma King:⁠

Website⁠:

⁠Instagram⁠:

BreatheDEEP™ LIVE

BreatheDEEP™ is a live breathwork experience set to deep house music — held in an intimate venue with atmosphere you can feel.

You lie back, breathe with intention, and let the music do the rest.

Find out more here: ⁠traceyquayle.com/breathdeep-live⁠

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

About Us:

We run two retreats — a self-care retreat (October) and a relationship retreat (November) — for anyone ready to go deeper. Details at traceyquayle.com.

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy

Join my mailing list: traceyquayle.com

Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Do you feel stuck in life — like you know something needs to change, but you have no idea where to start?

Have you ever wondered why reading another book or watching another video never actually moves the needle?

In this episode, we sit down with Tamsin Simounds — leadership coach, keynote speaker and author of The Experiment Mindset — to unpack why traditional goal-setting keeps so many of us stuck, and what actually creates lasting change.

We explore how imposter syndrome hit Tamsin hardest right as she was succeeding early in her career, why she spent a decade building her coaching business on the side before she ever left her corporate job, and the science-backed method that came out of it.

Through powerful stories and real-life examples, we dive into:

• Why gathering more information is keeping you stuck (and what to do instead)
• Why imposter syndrome hit hardest the moment she got her first promotion
• The sunk cost fallacy — and why it's running more of your decisions than you think
• What an "expander" is, and how the right person in your life can make the impossible feel possible
• The three levers of change — environment, physiology and psychology — and where to actually start
• Why "push through it" is sometimes the worst advice — and what to do instead
• Why Tamsin just launched an activewear startup — and how it's the ultimate proof of concept for everything in this episode

If you've been sitting on a decision, a career change, or just a feeling that something needs to shift — this episode gives you a real place to start.

Connect with Tamsin:

Website

Instagram

BreatheDEEP™

Speaking of trying something new — our first BreatheDEEP™ LIVE event is happening Friday 7th August at Laceys Gym in Joondalup.

Tracey leads a guided breathwork journey while Scotty spins a live deep house set alongside her — just 40 spots, so grab yours if it's calling you.

You can learn more here

About Us:

We run two retreats — a self-care retreat (October) and a relationship retreat (November) — for anyone ready to go deeper. Details at traceyquayle.com.

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Have you ever been so far down that you genuinely couldn't see a way out? Not just a bad week — but months, then years, of not being okay? That's where today's guest was. And what he built from that place changed the entire country.

In this episode, we sit down with Graeme Cowan — co-founder of R U OK? Day, author of Great Leaders Care, and host of The Caring CEO podcast (ranked #2 globally for workplace mental health) — to unpack what severe depression, an ICU admission, and a five-year recovery really look like from the inside, and what Graeme has since learned about building a life and a career that doesn't cost you your mind.

We explore how one of the most significant mental health movements in Australian history grew directly from one man's darkest chapter — and what that means for all of us who are quietly struggling.

Through powerful stories and real-life examples, we dive into:

• What severe depression actually looks like from the inside (and why it often hides behind a high-performing exterior)
• The surprising origin story of R U OK? Day — and why it almost didn't happen
• The Mood Meter: the simple self-check tool from Graeme's book that's changing how leaders track wellbeing at work
• Why 99.67% of workplace mental health suffering is invisible to official systems — and what that means for your team
• The four pillars of a thriving life: Mindset, Vitality, Intimacy, and Prosperity
• Why hope isn't soft — and what Scott learned the hard way when a doctor took his away
• The one thing Graeme does every single day that's kept him well for over two decades

If you're going through something right now — or leading people who might be — this episode is worth your full attention.

Connect with Graeme Cowan:
Website
Linkedin

📖 Great Leaders Care — available in all good bookstores
🎙️ The Caring CEO podcast — search wherever you listen

Resources:

Moodometer Poster

Self Care Scorecard

About Us:

We run two retreats — a self-care retreat (October) and a relationship retreat (November) — for anyone ready to go deeper. Details at traceyquayle.com.

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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Join my mailing list

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Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Have you ever been told you're too nice? That being kind makes you a pushover? That real strength means being tough, not warm?

In this episode, we sit down with Sophie Bretag — author, award-winning keynote speaker, executive HR consultant, and self-described Chief Kindness Officer — to unpack why everything you've been taught about kindness might be wrong, and what the science actually says about its impact.

Sophie's new book The Kind Way introduces the Kind Human Quotient (KHQ) — a four-pillar framework for leading and living with genuine kindness — and she breaks down how it applies to workplaces, relationships, and the way we show up for ourselves.

Through real stories and hard-won insight, we explore:

• Why kindness is consistently mistaken for weakness — and why that belief is costing you more than you realise
• The surprising science behind the kindness ripple effect (witnessing an act of kindness has the same neurological benefit as giving or receiving one)
• Why "clear is kind" — and how courageous conversations and firm boundaries are actually acts of kindness, not the opposite
• The Know Yourself pillar: why most of us don't actually know ourselves as well as we think — and why that's the foundation of everything
• Why the people who give the most to others are often the least kind to themselves
• The myth of work-life balance — and what actually matters when your values and your calendar don't match

If you've ever softened who you are to fit into a world that rewards toughness, this episode will reframe kindness not as a compromise — but as your greatest strength.

Connect with Sophie Bretag:

Website

LinkedIn

Instagram

🌿 Join us in person:
Reconnect to Self Retreat: www.traceyquayle.com/reconnect-to-self
Breathwork Journeys: www.traceyquayle.com/breathwork-journeys
Reconnect Relationships: www.reconnectrelationships.com.au

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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Join my mailing list

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Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Have you tried everything — the doctors, the supplements, the lifestyle changes — and still can't figure out why you feel so flat, so heavy, so stuck? What if the answer isn't in your head at all, but in your body?

In this episode, we sit down with Jenny Shortland — Advanced Diploma in Functional Kinesiology and founder of Align Kinesiology — to unpack what kinesiology actually is, how it works, and why so many people only find it when everything else has failed.

Jenny's story starts where a lot of ours do: exhausted, running on empty, pushing through life like she was moving brick walls just to get through the day. What she discovered — first as a client, then as a practitioner — is that the body holds onto stress, emotion, and unresolved energy long before the conscious mind catches up. And once you start to clear it, things shift in ways that are hard to explain and impossible to ignore.

Through powerful stories and real-life examples, we dive into:

• What kinesiology actually is — and why muscle testing tells your practitioner things you haven't said out loud
• Why so many people arrive as a "last resort" (and why that's exactly when it works best)
• The connection between physical pain and trapped emotion — and why you can't have one without the other
• How the subconscious rules you wrote before age 5 are still running your behaviour today
• Why kinesiology isn't an alternative to medicine — it's a tool you should be using alongside it
• The surprising ways Jenny works with children, animals, and people who can't even be in the room

If you've ever felt like something is off but can't quite put your finger on it, this episode might be the missing piece.

Connect with Jenny Shortland:

Website

Instagram

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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⁠⁠YouTube

Join my mailing list

www.traceyquayle.com

Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Have you ever held back from something you really wanted — a risk, a change, a life that felt a little too big to ask for?

What if the thing stopping you was a fear you didn't even know you could lose?

In this episode, we sit down with Dr. Mary Helen Hensley — speaker, author, chiropractor, and near-death experience survivor of over 30 years — to explore what happens to a life when fear of dying simply... disappears. And what the rest of us can take from that, whether we believe in what she experienced or not.

Mary was 21 years old when a car accident changed everything. What she came back with wasn't just a story — it was a completely different relationship with risk, with purpose, and with what it actually means to be alive.

Through powerful stories and real-life examples, we dive into:

• Why a near-death experience doesn't just change what you believe — it permanently changes what you're capable of
• The moment she made a conscious choice to leave her body (and why she came back anyway)
• What it felt like to watch her own accident from above — and why it didn't feel like what you'd expect
• How her life review revealed she was the architect of her own reality all along
• Why the greatest side effect of dying is that you stop hesitating
• The one question she wakes up with every day that cuts through everything else

You don't have to have a near-death experience to take the lessons from one. This episode will leave you asking what you're still waiting for — and why.

Connect with Dr. Mary Helen Hensley:Website: www.maryhelenhensley.comInstagram: @maryhelenhensley

Loverlution: www.maryhelenhensley.com/loverlution-transformational-masterclass

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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⁠Tik Tok⁠

⁠Facebook⁠

⁠YouTube

Join my mailing list

www.traceyquayle.com

Disclaimer: This podcast is for information only and isn't a substitute for personalised therapy.

Have you ever sat in couples therapy, done all the "right" things… and still felt like you and your partner were miles apart?

In this episode, we sit down with Jonathan Robinson — former psychotherapist, bestselling author of 16 books, and one of the early pioneers of MDMA-assisted couples therapy — to explore why traditional therapy often falls short, and what 40 years of working underground with over 700 couples has revealed about what it actually takes to reconnect.

We explore how fear keeps couples stuck in the same patterns, why both partners need to feel safe at the same moment for real breakthroughs to happen — and what becomes possible when that wall finally comes down.

Through powerful stories and real-life examples, we dive into:

• Why most couples wait 6 years before seeking help (and what it costs them)
• How MDMA removes the fear response that keeps partners from being truly honest
• Why both people being open at the same time changes everything
• The "joy muscle" — and why most people don't know they can train it
• What Jonathan learned doing sessions over Zoom (the results surprised everyone)
• The difference between a relationship that's struggling and one that's ready to transform

If you've ever felt like you and your partner keep hitting the same wall, or wondered whether there's a faster path to genuine connection… this conversation will challenge what you think is possible — and open the door to something better.

Connect with Jonathan Robinson:

www.ecstasyasmedicine.com

If you enjoyed this episode, don't forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey on @traceyquayle.therapy or click the links below:

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Tik Tok

Facebook

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

Are you constantly putting others first… only to feel drained, resentful, or like you’ve lost yourself in the process?

In this episode, we sit down with Dr Katherine Iscoe — speaker, author, and self-respect advocate — to unpack the hidden cost of being a people pleaser, and why being “nice” might actually be holding you back.

We explore how people-pleasing often starts as a survival strategy, the subtle ways we abandon ourselves in everyday situations, and why no amount of external validation ever truly feels like enough.

Through powerful stories and real-life examples, we dive into:

• Why people-pleasing is so common (and why it’s not your fault)
• The connection between self-respect and true confidence
• How your inner dialogue is shaping your reality
• Why most people aren’t thinking about you as much as you think
• The difference between self-care and self-respect
• Simple, practical ways to start choosing yourself

If you’ve ever struggled to speak up, set boundaries, or prioritise your own needs without guilt… this episode will challenge the way you see yourself — and give you the tools to take your power back.

Connect with Dr Katherine:

Website: www.drkatherine.com
Instagram: @drkatherineiscoe

If you enjoyed this episode, don’t forget to follow, share it with someone who needs to hear it, and leave us a review — it helps us reach more people looking to reconnect with themselves.

Follow Tracey:

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

Is your relationship feeling harder lately… and you don’t know why?

In this episode of Reconnect to Self, Tracey, a relationship therapist of over 20 years, opens up about her own experience navigating perimenopause, and how it unexpectedly began impacting her relationship with co-host and husband, Scott.

This is a raw and honest conversation about what it actually looked like behind the scenes — the mood swings, emotional distance, and moments where things felt so different that it led to questioning what was really going on.

It’s something many couples experience in their 40s, but rarely understand.

To help unpack this, naturopath Natasha Goodrim joins the conversation to explain what’s happening in the body during perimenopause — and why it can affect mood, the nervous system, and relationships in ways people don’t expect.

Together, they explore:

• Why relationships can suddenly feel harder
• Mood swings, anxiety, and emotional disconnection
• The impact of hormones on the nervous system
• Why women often feel like they’re “not themselves”
• How this stage of life can affect couples differently
• Practical ways to support the body through this transition

If this resonates, consider sharing it with someone who might need to hear it — especially if you or your partner are navigating this stage of life.

For more conversations like this, follow Reconnect to Self.

Follow Natasha:

⁠Website⁠

Instagram

Follow Tracey:

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

On a New Year’s Eve over 20 years ago, one decision changed everything.

In this episode, Paul Turley shares the story of a moment that cost someone their life — and the decades that followed as he learned to live with the weight of it.

This is not just a conversation about drink driving.

It’s about accountability, shame, and the question many people carry in different ways:

Are you allowed to rebuild your life after your worst mistake?

We explore how culture, alcohol, and unprocessed emotions can lead to decisions we never imagined we’d make… and what it takes to face them, own them, and move forward.

Today, Paul uses his story to educate young people and help prevent others from making the same mistake — turning something irreversible into something meaningful.

This is a powerful conversation about responsibility, purpose, and the truth that:

You are not your worst decision…but you are responsible for what comes next.

Contact Paul:

Website

Linkedin

Follow Tracey:

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.