Self Centered with Katie and Allie

By Katie Kurtz and Allie West

Welcome to Self Centered, the podcast that’s all about you. We’re your hosts, Allie, a therapist and life coach, and Katie, a fitness coach and personal trainer.

Tog

... more

Download on the App Store

Download on the App Store

Get it on Google Play

FAQs about Self Centered with Katie and Allie:

How many episodes does Self Centered with Katie and Allie have?

The podcast currently has 23 episodes available.

Self Centered with Katie and Allie episodes:

February 25, 202513. Deciphering Guilt and Shame; The Difference, The Damage, and the Path to Repair
Have you ever felt stuck in a spiral of self-blame and wondered whether it’s a sign to change or just noise holding you back? In this episode, we break down the key differences between guilt and shame with one as a useful signal guiding you toward growth, while the other is a heavy weight that keeps you stuck. Guilt says, “I made a mistake,” and points you toward action; shame whispers, “I am the mistake,” and disconnects you from your true self. By learning to recognize and understand these emotions, you can stop punishing yourself with the dreaded shame spiral and start using them as a tool for personal feedback and alignment.
IN THIS EPISODE YOU WILL LEARN:
The difference between guilt and shame
How to identify when guilt and shame are legitimate and when they’re not
What these emotions are telling you about yourself
How to repair a situation or relationship when you did something wrong
Shame as a social construct
The importance of clear mirrors in preventing "the shame spiral"
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
45min
February 18, 202512. How to Keep Yourself from Spiraling When Everything Feels Out of Control
In this episode, Katie and Allie talk about how to deal when it feels like your life and the world are on fire and you have no control so you can protect your wellbeing, prevent self sabotage, and set yourself up to make progress again when you're ready. This episode will help anyone who is feeling overwhelmed and unable to improve the things in their life, and the world, that matter to them and want to know what they CAN do in times like these.
IN THIS EPISODE YOU WILL LEARN:
A metaphor to better understand how we accidentally self sabotage when we're just trying to cope with overwhelm, and how to respond instead.
What to do when you feel like you just need to do SOMETHING but there's nothing you actually CAN do about the situation.
Katie's "2 minute rule" for motivating yourself to do the self care you're procrastinating.
What types of exercise can help you release stress, and when exercise actually increases anxiety in the mind and the body.
What type of socializing is energizing, and the type that's draining.
Tons of concrete practices for managing stress, anxiety, and overwhelm so you can stay grounded and well.
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
RESOURCES:
Diaphragmatic (Belly) Breathing
What is "Animal Flow"?
"Animal Flow" Beginner Class
Understanding the Stress Response
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 18min
February 11, 202511. "If It Isn't Love, It Isn't For You" - How VERB LOVE Can Transform Your Relationships and Help You Distinguish Between Love as a "Signal" vs Love as "Noise"
It's a Valentine's Day Special! In this episode, Katie and Allie break down the concept of "verb love" and what it means for love to be a signal vs what it means for love to be noise. Allie recounts a recent personal experience that illustrates the differences between love and verb love within a friendship. This episode is beneficial for anyone looking to create deeper relationships with themselves and others and those looking to better understand how love and compatibility coexist in relationships without being mutually exclusive.
IN THIS EPISODE YOU WILL LEARN:
What is the difference between "love" and "verb love" and how does it present itself in our relationships
How to distinguish love as a "signal" vs love as "noise"
Why ignoring the warning signs that love may be noise breaks down relationships and takes you away from yourself
Accelerated Experiential Dynamic Psychotherapy (AEDP) and Dialectical behavior therapy (DBT) as therapy tools
Using "verb love" as a tool to gauge compatibility in relationships
When to let go of someone you "love" in order to stay self centered
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
RESOURCES:
Brené Brown "The Power of Vulnerability"
1 Corinthians 13:4-8 NIV
DBT Self Help: Checking the Facts of Your Emotions
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 8min
February 04, 202510. Anger: How to Feel, Communicate, and Respond to it
In this episode, Katie and Allie discuss the emotion of anger, both when you're feeling and expressing it and when other people are angry with you. This episode is helpful for people who feel uncomfortable with their or others' anger, don't know how to communicate it in a healthy way, and want to create a better relationship with their anger others' anger.
IN THIS EPISODE YOU WILL LEARN:
When anger is truly legitimate vs. when it's subconsciously covering up the REAL (and uncomfortable) emotions.
What anger is trying to tell you and what to do with that message.
Why anger can be so triggering to feel or receive, even when it's valid.
How to deal with the uncomfortable feelings that come up when people are angry at you.
How not allowing yourself to acknowledge, feel, and respond to your anger is actually disempowering you.
How to communicate your anger and respond to others' anger in a healthy way.
Why conflict can actually lead to better, closer relationships if you know how to handle it properly.
Standards for how people should treat you when they're angry, even if you truly messed up.
How to remember you're still a good person even when you understandably make others' angry!
Go to the episode page to leave a quick rating and/or review!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
SOURCES:
DBT Check the Facts Skill
ADDITIONAL RESOURCES:
The National (USA) Domestic Violence Hotline Website
The Hotline call number: 1-800-799-SAFE (7233)
The Hotline text number: Text "BEGIN" to 88788
The Hotline online chat
Click to find local resources
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
51min
January 28, 20259. Instagram vs Reality; How Does the Journey to Becoming Self Centered ACTUALLY Look in Practice?
When faced with the life changing process of becoming more self centered, you might ask yourself "Do people ACTUALLY say and do these things? What does life REALLY look like in the midst of carving out this path?"
In this episode, we share with you our personal experience of what life felt and looked like as we learned to set boundaries, sit with challenging emotions, redefine vales, and stay in our seats. It's not always a pretty path, but the life you create is worth it.
IN THIS EPISODE YOU WILL LEARN:
Tools and strategies to support you on your journey to becoming more self centered
Approaches to visualizing emotions
Distinguishing between distraction and avoidance tactics
When might therapy make sense
What therapy modalities should you look for in a mental health professional to assist with becoming more self centered
How to love yourself through the pendulum swings of growth
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 10min
January 21, 20258. Surviving a Smear Campaign: How to Have Positive Self-Esteem, Even When People Judge You
How do you maintain your self-esteem when people have negative perceptions of you and, even worse, spread gossip and make other people see you negatively, too?
In this episode, we cover strategies for dealing with negative perceptions, smear campaigns, family conflicts, and the importance of setting healthy boundaries so you can stay true to and feel good about yourself amidst it all.
IN THIS EPISODE YOU WILL LEARN:
How to cope when others judge you negatively or convince others that you're bad/selfish/crazy, etc.
That people might misunderstand you because of their own insecurities and psychological state.
How unconsciously (unintentionally) reacting to conflict and disagreements with a victim mindset keeps you stuck in the "Drama Triangle", and how to respond more effectively to stop drama in its tracks.
About the complexities of narcissism and that you can have empathy for narcissists, emotionally immature, and toxic people while also protecting yourself with boundaries.
The difference between constructive feedback and disempowering judgment.
How to give yourself grace and remember that being imperfect is part of being human.
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
SOURCES:
Website of Psychiatrist and Creator of the "Drama Triangle" Framework, Stephen Karpman, MD
"'We Can Bury Anyone': Inside a Hollywood Smear Machine" by the New York Times
ADDITIONAL RESOURCES:
"Escaping the Drama Triangle" by University of South Carolina Human Resources
"Justin Baldoni Sues Blake Lively and Ryan Reynolds for Defamation" by The New York Times
Disclaimer: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 29min
January 14, 20257. Deathbed Regrets: How Living an Authentic and Aligned Life Helps You Reclaim Your Power and Maximize Happiness.
We all aspire to live a life with no regrets. So what exactly DO people regret when they've come face to face with the end? And how can we avoid experiencing these regrets ourselves?
In this episode, we discuss Bronnie Ware's The Top 5 Regrets of the Dying and how these regrets occur when your life doesn't truly center you. We also discuss connections between physical health and emotional suppression as presented in Gabor Maté's The Myth of Normal. This episode will empower you to realign your life with the priorities that matter most to you so you can live a happy and healthy life with no regrets.
IN THIS EPISODE YOU WILL LEARN:
5 common deathbed regrets and how you can avoid them
the potential connection between cardiac health, chronic illness, and suppressed emotions
the evolution of friendships as we age and the importance of nurturing aligned relationships
how conditions of worth shape our core beliefs and thoughts
how personal choice and an internal locus of control can help you reclaim your power and change the trajectory of your life
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
SOURCES:
Bronnie Ware IG/FB: @bronnie.ware YT: Bronnieware1
Gabor Maté IG: @gabormatemd
Who Americans spend their time with, by age
Disclaimer: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 23min
January 07, 20256. How to Set and Keep BOUNDARIES, Especially with People Who Don't Respect Them
This is your comprehensive masterclass on exactly how to set and follow through on boundaries, say no, and set expectations for what you want and need in relationships. This is a crucial skill you MUST learn and use in order to be self centered, especially if you have trouble being assertive or you've been made to feel bad for putting yourself first.
This episode has tons of real world examples of exactly what to say to set boundaries in the first place AND what to say when people push back on them so you can stand firm with confidence.
Tune in and then save this episode for the next time you need to set boundaries!
IN THIS EPISODE YOU WILL LEARN:
A clear and concrete description of what boundaries are
A 4 part template for what to say and how to say it
A customizable affirmation to validate yourself so you feel confident setting boundaries
How to deal with guilt and fear of hurting people's feelings
What's beneath the surface when people try to manipulate you into giving up on your boundaries and how to stick with them instead of getting derailed
How to respond when other people set boundaries with you
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
Disclaimer: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 33min
December 30, 20245. New Year Resolutions That Stick: How to create meaningful goals that last beyond January
It's New Year Resolution time! This popular annual ritual can be a valuable tool for prioritizing health, finances, and personal alignment with the start of a fresh year. But unfortunately, even with the best intentions, less than 1 in 10 individuals will achieve their new year goals.
IN THIS EPISODE YOU WILL LEARN:
How to set goals that truly matter to YOU
Habit stacking and tools to combat common resolution pitfalls
Leveraging mindset and delusion
How self awareness and emotional honesty can make or break your goals
Letting go of perfectionism while working towards a goal
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
REFERENCED STUDIES:
Kurth, F., Gaser, C., Sánchez, F. J., & Luders, E. (2022). Brain Sex in Transgender Women Is Shifted towards Gender Identity. Journal of clinical medicine, 11(6), 1582. https://doi.org/10.3390/jcm11061582
Transgender brains are more like their desired gender from an early age: https://www.sciencedaily.com/releases/2018/05/180524112351.htm
Bastos, A.P.M., Houghton, Z.N., Naranjo, L. et al. Soundboard-trained dogs produce non-accidental, non-random and non-imitative two-button combinations. Sci Rep 14, 28771 (2024). https://doi.org/10.1038/s41598-024-79517-6
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 52min
December 23, 2024 4. From Surviving to Thriving: How to Create an Authentic Life that Centers You
In this episode, Katie and Allie discuss the concept of finding your center across the 8 dimensions of wellness, exploring what it means to thrive versus merely survive. This episode is especially helpful for you if you feel off-balance, want to understand what it means to live authentically, or are seeking a practical framework to improve your overall well-being.
Join Katie and Allie in this deep, reflective conversation that will inspire you to align with your authentic self and create a life where you feel centered, empowered, and thriving.
IN THIS EPISODE, YOU WILL LEARN:
• A framework for finding your center
• The 8 dimensions of wellness and how they shape your well-being
• How to assess where you are thriving versus surviving in your life
• Personal stories from Katie and Allie about navigating challenges and finding balance
• How to move closer to your center
• How to trust your intuition and use it as a guide for decision-making
Go to the episode page to leave a quick rating and/or review!
New episodes launch every Tuesday!
Follow us on IG: selfcentered.pod
Email your thoughts, questions, & requests for episode topics: [email protected]
DISCLAIMER: The Self Centered with Katie and Allie Podcast is intended for entertainment, educational, and reflective purposes only. The views, opinions, experiences, and content shared by the hosts and guests are personal and subjective. They are not presented as objective facts or as representative of any professional body, organization, or field, including psychotherapy, coaching, or personal training.
The information provided on this podcast does not constitute medical, mental health, legal, or other professional advice, diagnosis, or treatment. It should not be relied upon as a substitute for consultation with qualified, licensed professionals.
Listeners are strongly encouraged to seek the advice and support of licensed healthcare providers, mental health practitioners, coaches, or other appropriate professionals regarding their individual circumstances.
The hosts, guests, and creators of the podcast disclaim all liability for any direct, indirect, incidental, or consequential loss or damages arising from the use of, reliance on, or interpretation of the podcast content or any linked materials. Use of this podcast and any related content is at your own risk.
By listening to this podcast, you acknowledge and agree to these terms.
...more
1h 3min

FAQs about Self Centered with Katie and Allie:

How many episodes does Self Centered with Katie and Allie have?

The podcast currently has 23 episodes available.