Solo 2.0

In this week’s episode of the Solo 2.0 Podcast, Jess & Rye are getting super real about something that impacts literally all of us: your nervous system. They break down what it actually means to be in fight, flight, freeze, or fawn, share raw personal stories (like Ryan’s insane Doberman scare), and give practical tips for how to calm your body when you’re stuck in stress mode. If you’ve ever wondered why you can’t slow down, avoid tough convos, or feel totally wiped from anxiety — this is for you.

🔑 Topics & Takeaways:

— Why the wellness industry often shames “imperfect” habits & why Jess and Rye are over it

— How stress & trauma impact the autonomic nervous system (ANS)

— sympathetic vs. parasympathetic states

— Fight, flight, freeze & fawn responses explained with everyday examples (from road rage to overbooking your calendar to binge-watching Netflix)

— The story of Ryan’s scary neighborhood dog incident

— a raw look at fight & flight in real life

— The health impact of staying stuck in chronic sympathetic (fight/flight) mode

— Small ways to regulate your nervous system based on which state you’re in, from somatic shaking to EFT tapping, journaling, cozy grounding practices & breathwork

— A reminder that all nervous system responses are your body’s way of keeping you safe — no guilt needed

Resources Mentioned:

— Past episodes on vagus nerve toning: ⁠HERE⁠ + ⁠HERE

— EFT tapping & somatic shaking 

— SYC Membership (Supercharge Your Cycle): DM “EXPERIENCE” to Jess on Instagram for early-bird perks

— Free Sync Your Cycle Starter Kit: downloadable guide HERE

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’s IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨ Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

0:00-2:00 – Intro, hungover honesty, tying it back to health & stress

5:00-8:00 – Being authentic in health, guilt around “imperfect habits”

10:00-12:00 – Why we’re not the perfect health gurus & why we’re sharing more openly

15:00-17:00 – What is the nervous system & difference between sympathetic & parasympathetic

20:00-23:00 – How digestion, hormones & periods are impacted by stress

23:30-30:00 – Ryan’s intense Doberman story & how it triggered fight/flight

37:00-39:00 – Somatic & physical practices to move through fight

41:00-45:00 – Flight examples, from avoiding finances to being hyper-busy

50:00-53:00 – Freeze & fawn explained, from zoning out to people pleasing

55:00-end – How to start regulating, small boundary practices, & why these responses aren’t “bad”

In this episode, Jess is back with another unfiltered “Voice Note”—inspired by her morning walk. She unpacks why high-achieving women slide into hustle-and-burnout cycles, how the “one off-day” mentality can trigger a domino effect, and the practical rituals she now swears by to stay regulated, productive, and fired-up about her personal and professional goals. 

📌 In this episode, Jess shares:

- Why high-achieving women often fall into all-or-nothing thinking

- The belief that productivity equals success/ worth—and how to break it

- How skipping one habit can trigger a “domino effect” (and how to identify & reroute with compassion and a “plan”)

- A behind-the-scenes look at what the “domino effect” can look like and how to bounce back

- The role of nervous system regulation in sustainable business growth

- What Jess's Sloth Sunday ritual looks like and why she swears by it

-Why healing doesn’t mean halting your goals—it means honoring your needs while showing up

- A preview of Jess’s upcoming: The SYC Membership Supercharge Your Cycle to Align with Your Highest Self and an exclusive invite for only 10 women!

Resources Mentioned:

SYC Membership (Supercharge Your Cycle): DM “EXPERIENCE” to Jess on Instagram for early-bird perks

Free Sync Your Cycle Starter Kit: downloadable guide HERE

Jess’s go-to rest ritual: Sloth Sundays (robes, popcorn, and zero guilt)

Breathwork & guided visualization sessions now part of Jess’s coaching offers!

Book a free curiosity call HERE

Connect with Jess:

🧡 Jess’s website: https://www.bodyblissbyjess.com/

📩 Email Jess: [email protected]

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’s IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

00:40 – What Voice Notes 2.0 is all about

04:10 – Who this episode is for: the high-achieving woman

06:47 – Unlearning the “I must always be productive” pattern

10:00 – Transitioning from healing mode into aligned action

13:56 – Jess’s Sloth Sunday routine

19:22 – How one skipped habit can lead to a mindset spiral

23:14 – Jess walks through a day that spiked her cortisol

26:49 – The power of reflection over shame

29:02 – Quick ways to shift your energy + self-talk

31:37 – Sneak peek into the SYC Membership

33:52 – Free Sync Your Cycle Starter Kit + how to join the founding group

In this powerful and wildly relatable episode, Jess and Rye sit down with podcast strategist and storytelling expert Chelsea Riffe to unpack what it really means to live a non-regrettable life—and the fears, failures, and uncomfortable conversations it takes to get there. From asking for what you want (in relationships, career, and business) to pitching yourself like a pro, this episode is packed with tangible mindset shifts, hilarious real-life stories, and motivational gold.

✨ Key Topics We Cover:

- What living a non-regrettable life means (and why it's less about big wins and more about intentional choices)

- Learning to ask for what you want and the concept of the “third door”

- Dealing with rejection without spiraling (and building a nervous system that can handle more)

- Chelsea’s career leap from corporate sales to digital nomad & podcast coach

- Messaging and pitch mistakes to stop making ASAP

- How to start living with more confidence before you feel “ready”

- Why your “failure tolerance” may be the key to creating the life you want

- The underrated power of booking one-way flights, knowing your Human Design, and sliding into DMs

Resources Mentioned:

⁠⁠Brene Brown’s teachings on vulnerability and rejection⁠⁠ 

Chelsea’s program: ⁠⁠Pitch Perfect⁠⁠ - next round in late 2025

Connect with Chelsea:

Chelsea’s ⁠⁠website⁠

⁠⁠⁠Chelsea’s ⁠⁠Instagram⁠⁠⁠⁠⁠

⁠1:1 ⁠⁠Podcast Coaching⁠⁠⁠⁠⁠

⁠Mic Drop Podcast Launch Course⁠

⁠⁠⁠⁠⁠Slight Turbulence Substack⁠⁠

Follow The Hosts:

🎧 Podcast IG →⁠⁠ @solo2.0podcast⁠⁠

💜 Jess’s IG →⁠⁠ @bodyblissbyjess⁠⁠

💜 Rye’s IG →⁠⁠ @ryeburch⁠⁠

📩 Email Us → ⁠⁠[email protected]⁠⁠

✨ Hormone Testing & Consulting →⁠⁠ Your Hormone Balance⁠⁠

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

05:00 - Chelsea’s intro & what a non-regrettable life means to us

20:00 - How Chelsea built her dream business from scratch during lockdown

25:00 - “Shoot your shot” mindset: from asking for rent discounts to pitching podcasts

35:00 - Building confidence without a roadmap + via negativa approach to clarity

40:00 - Rejection, failure tolerance, and not dying when someone says no

50:00 - Why women struggle to ask for more—and how to break that cycle

58:00 - Passive language to cut from your emails today

1:00:00 - Tips for building your nervous system to handle more success

1:04:00 - Underrated/Overrated: one-way flights, cold emails, working for free & more

In this candid solo conversation, Jess and Rye dive into the complex world of adult friendships — a topic that’s been highly requested by listeners and so relatable to so many of us navigating shifting relationships in adulthood.

From friendship insecurities to vulnerability hangovers, from putting yourself out there to maintaining friendships through life’s busyness — this one’s packed with real talk and practical tips.

👉 Whether you’re craving new connections or struggling with evolving dynamics in your existing circle, this conversation will remind you that you’re not alone and give you actionable ideas to cultivate friendships that feel nourishing and aligned.

🔥 Key Topics Covered:

- How to push yourself to meet new friends as an adult — even if you struggle with social anxiety

- Why micro-challenges (like small talk with a barista or ordering first at dinner) help regulate your nervous system and build connection confidence

- How your phone habits may be repelling opportunities for in-person connection (and what to do instead)

- Where to meet new friends: gyms, hobby groups, business communities, faith circles, sound baths, neighborhood walks, and more

- Why masterminds and entrepreneurial groups can lead to deep friendships and powerful support networks

- The “Tribe Called Bliss” concept — building a cast of friends with different roles in your life

- The value of having friendships across different ages and life stages

- How to handle changing friendship dynamics and the pain of poor communication

- When and how to have direct conversations about friendship expectations

- Setting healthy boundaries around your energy and honoring your need to say no without guilt

- Navigating vulnerability hangovers after socializing — and why your quirks are what make you magnetic

- Creative ways to stay connected with long-distance friends (Waffle Wednesday, voice notes, and more)

- The importance of showing support and love for your friends in small ways

- Why you don’t have to be for everyone — and how to embrace your authentic self in friendships

Resources Mentioned:

📚 Book: A Tribe Called Bliss by Lori Harder

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’s IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨ Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

04:07 - Monthly challenge: meet someone new this month

05:00 - Jess & Rye’s experiences joining new communities

09:45 - Building connection confidence through micro-challenges

12:50 - Phones as connection repellent — shifting habits

17:39 - Where to meet new people as an adult

23:07 - Masterminds, entrepreneur groups & invisible ROI of friendships

28:16 - A Tribe Called Bliss concept & building a friendship cast

30:00 - Valuing friendships across different ages/life stages

34:27 - Handling poor communication and changing friendship dynamics

38:43 - Having direct conversations when friendships feel one-sided

46:45 - Setting boundaries around your time & energy

49:17 - Coping with vulnerability hangovers after social events

53:23 - Staying connected through Waffle Wednesday & ongoing voice notes

In this first installment of the new “Voice Notes 2.0” mini-series, Jess gets real about what it means to evolve, reflect, and embrace the messy, beautiful journey of becoming the 2.0 version of yourself. This short solo episode is full of raw reflections, mindset shifts, and those soul-poking reminders we all need.

📌 In this episode, Jess shares:

- Why this new “Voice Notes” series is being introduced—and how it's different from past episodes

- The power of everyday moments for tapping into your inner voice

- What it means to be “a mountain with no peak” (a nod to Melanie Ann Layer)

- The unavoidable duality of life: why the lows help us appreciate the highs

- Real examples of “vision board moments” coming to life

- The importance of recognizing progress, even when you’re still craving more

- Why gratitude and desire can coexist

- Letting go of hustle culture while still growing and challenging yourself

- The truth about evolving identities (and why your personality isn’t permanent)

- A reminder to stop letting negative self-talk and excuses hold you back

💬 Favorite Quote:

“We are always in the process of becoming her. Even when it feels like we’re not progressing, we are evolving in small, powerful ways.”

Resources Mentioned:

📚 Book: Personality Isn’t Permanent by Dr. Benjamin Hardy

💬 Melanie Ann Layer quote: “You are a mountain with no peak.”

Connect with Jess:

🧡 Jess’s website: https://www.bodyblissbyjess.com/

📩 Email Jess: [email protected]

✨ Book a free curiosity call HERE

✨ Snag a 60 minute “power session” for $167 HERE

→ → VERY limited availability for this exclusive deal!!

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’s IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

0:41 — Intro to the new “Voice Notes 2.0” mini-series

2:00 — How daily life moments (like the shower or a walk) spark creative downloads

4:30 — You are already the woman of your dreams… and still becoming her

6:00 — Navigating life’s curveballs + planning for the unexpected

8:00 — The duality of pain and pleasure, and why it’s necessary

11:00 — Real-life vision board moments Jess has manifested

13:30 — Why progress doesn’t always feel good, even when it is

16:00 — Desire for more doesn’t mean you’re ungrateful

18:00 — Personality is not fixed — you can change who you are

20:00 — Belief over desperation: why magnetism comes from enjoying the journey

22:00 — Celebrating small wins + giving yourself honest feedback

24:00 — Final reminder: You’re doing better than you think

In this deeply vulnerable and empowering conversation, we sat down with Keeley Rankin—sex and relationship coach, pleasure advocate, and certified meditation teacher—to explore how our upbringing shapes our sexuality, how to reconnect with our desires, and what it really means to experience pleasure on our own terms.

Whether you’ve struggled to talk about sex, felt discomfort in your own body, or want to better understand your partner’s desires, this episode will help you unlearn shame and reconnect with your erotic self. (And yes—we go there… even as sisters 😉)

✨ What We Cover in This Conversation:

- Our personal (and awkward!) stories around learning about sex and navigating “good girl” programming

- How shame gets passed down in families and cultures—and what to do about it

- Keeley’s experience becoming a sex coach and how her early exposure shaped her calling

- The importance of slowing down to access true pleasure

- Why prescriptive sex advice can do more harm than good

- An overview of the 5 Erotic Blueprints and how to identify your type

- How to create pre-sex rituals that support safety, desire, and turn-on

- Tips for exploring fantasy in a healthy, shame-free way

- The difference between porn and real-life intimacy

- How to reconnect with your body and pleasure—even if you’ve felt numb or blocked

Resources Mentioned:

Keeley’s online course: The Sex Class

Erotic Blueprints by Jaiya

Audio erotica app: Quinn

Connect with Keeley:

🌐 Visit Keeley’s website

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’ IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—itreally helps us grow!

⏳ Episode Timestamps:

00:00 – Jess & Ryan’s early (and very different) sex education stories

14:30 – Introducing Keeley + how shame around sex gets internalized

20:50 – Keeley’s upbringing & how it influenced her approach to pleasure

29:14 – Keeley’s “fired up” take on prescriptive sex coaching

33:11 – Why slowing down is key to feeling more in your body and in the moment

36:34 – Should you schedule sex? Keeley’s take on structure vs. spontaneity

41:47 – The power of pre-sex rituals, sensory cues, and setting the mood

46:08 – A deep dive into the 5 Erotic Blueprints (energetic, sensual, sexual, kinky, shapeshifter)

56:48 – The role of fantasy in healthy sexuality & how to explore yours safely

1:04:26 – Keeley’s advice on navigating porn, fantasy, and long-term connection

In this powerful solo episode, Jess shares a deeply personal and practical conversation on the HUGE missing puzzle piece in manifesting more confidence, vibrant health, abundance and success: self-trust. Drawing from her own healing journey—from burnout and binge eating cycles to mind-body confidence and business growth—Jess walks listeners through the sneaky ways we give our power away and how to reclaim it for good. 

Whether you’re trying to improve your health and hormones, release weight, launch a business (or grow a side hustle), break up with people pleasing, or just improve your confidence and self worth, this episode is your nudge to stop following everyone else’s roadmap—and start trusting your own path. 

In this episode, Jess covers:

-What “outsourcing your power” actually looks like and how to stop doing it ASAP

-A series of short and powerful journaling questions to build self-awareness and self-trust

-The most common root causes of low self-trust (hello, childhood programming + perfectionism)

-Tangible self-trust builders you can start this week (that don’t involve overhauling your life)

-How nervous system dysregulation blocks self-trust—and what to do about it

-Why asking for advice is not the problem—but who you ask really matters

-How Jess helps her clients rebuild trust with their bodies, choices, and intuition

💬 Listener Giveaway Alert!

Be the first to leave a rating and review for this episode on Apple Podcasts or Spotify and win a FREE 50-minute 1:1 health & mindset coaching session with Jess! Screenshot your review and DM @bodyblissbyjess or email [email protected] to enter. ALL submissions will receive a special freebie from Jess so you really can’t lose!

Resources Mentioned:

Tip: Use the gaps in your day (microwave, bathroom breaks) for breathwork or pressure point massages

Techniques: Box breathing, gargling, essential oils, vagal nerve massage, pressure point tapping

Connect with Jess:

Instagram: @bodyblissbyjess

Email: [email protected]

Apply for a Free Curiosity Call HERE (spots limited per month)

Book a 90 minute strategy session + 2 weeks telegram messaging support HERE

Website: www.bodyblissbyjess.com

🧡 If this episode resonated, be sure to rate + review—it really helps us grow, bring on amazing guests and reach more incredible listeners like you!

⏳ Episode Timestamps:

00:00 – Intro + What inspired this solo episode

03:55 – The big mistake keeping you stuck (outsourcing your power)

07:11 – Guided journaling questions to explore your self-trust

09:30 – What lack of self-trust really looks like in everyday life

19:13 – “I don’t have a plan B. I have self-trust.”

24:52 – Following someone else’s path vs. tuning into your own body

27:04 – Common root causes of low self-trust

36:07 – Simple, actionable self-trust builders

39:54 – Treating yourself like a best friend

41:28 – Using subconscious reprogramming to rewrite limiting beliefs

42:35 – Going on a "should detox"

45:06 – The difference between advice and outsourcing your power

51:47 – Building your support team intentionally

53:07 – How Jess works with clients to rebuild self-trust

55:00 – Client testimonial: “I’m more capable than I give myself credit for”

56:27 – Final reminders + free curiosity call info

Hannah Kling is a writer, recipe developer, and the creator behind @lovelydelites—what started as a food blog and creative outlet has grown into a full-blown viral sensation. From a 3 hour job commute to becoming a full time viral recipe creator with nearly 1M+ followers across platforms, Hannah shares her journey of healing her relationship with food, redefining what food freedom looks like, and how she turned a passion into purpose.

What We Cover:

-Hannah’s history with disordered eating and the moment she realized something needed to change

-How she transitioned from food restriction to embracing food freedom

-Her “year of saying yes” to everything she once labeled off-limits—and why it was a turning point

-The importance of mindfulness and slowing down while eating

-How she manages balance as a dessert creator (while pregnant!)

-Practical meal prep strategies that won’t overwhelm you

-Her cottage cheese obsession (wait ‘til you hear her chia pudding trick!)

-Tips for beginner home cooks and how to make healthy meals taste indulgent

-The story behind her first viral recipe (it’s genius!)

-A behind-the-scenes look at how she built her business while working full-time and commuting 3+ hours a day

-Why she believes cheat meals, food scales, and labeling foods “good” or “bad” are overrated

-The mindset shift that allowed her to create a lifestyle filled with ease, flexibility, and flavor

Resources mentioned:

Quick Ab Workouts: MadFit YouTube channel

Hannah’s Overnight Oats Recipes

Hannah’s Chia Pudding Recipe

Dinner Ideas From Hannah: 

Green Chicken Enchilada Casserole

Crockpot Marry Me Chicken

Panda Express Broccoli

Beef Honey Mustard Chicken Salad

Stay tuned for her Postpartum Meal Prep Series starting May (freezer-friendly recipes for everyone!)

Connect with Hannah:

🌐 Visit Hannah’s website

📲 Follow Hannah on Instagram

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’ IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨ Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

1:30 – Jess + Ryan reflect on food freedom and their personal journeys

3:16 – Intro to Hannah Kling & the origin of Lovely Delites

4:50 – What does food freedom mean to you? (Listener reflection prompt)

8:36 – Jess + Ryan on restriction, macro tracking & intuitive eating

19:45 – Hannah joins the conversation

21:44 – What Hannah’s fired up about: labeling food + clean eating obsession

23:31 – Hannah’s backstory: body image, restriction, modeling, control

27:10 – Her lowest point + the turning point

29:56 – Transition to intuitive eating & dessert without fear

34:15 – Why the “all or nothing” mindset is damaging

38:45 – The role of slowing down + mindful eating practices

41:33 – How Hannah handles desserts in her home + the abundance mindset

43:04 – How she learned to cook, her evolution from veganism, and gluten-free roots

45:14 – Her first viral recipe + building her platform from zero

48:38 – Behind the scenes of her success—car photo shoots, Amazon props, no lighting

53:07 – Cooking tips: making healthy meals taste amazing

57:09 – Quick meal prep ideas: overnight oats, chia pudding, pasta

1:00:05 – Realistic prep tips for busy women

1:01:06 – Underrated/Overrated segment (Food scales, almond flour, cheat meals)

1:04:16 – Where to find Hannah + upcoming postpartum series

1:05:03 – Closing reflection prompt & gratitude

In this episode of the podcast, Rye & Jess sit down with Nicole Stanley, founder and head money coach at Arise Financial Coaching, to discuss financial empowerment, emotional money patterns, and how to build a healthier, shame-free relationship with your finances—especially during uncertain economic times.

✨ What We Talk About:

- Rye + Jess share in the intro what they wish they would have learned about $ earlier on

- How childhood money beliefs shape adult financial behaviors

- The connection between nervous system regulation and financial anxiety

- “Toxic frugality” — what it is, why it happens, and how to avoid it

- The binge/restrict cycle with money and its parallels to disordered eating

- Tips for identifying and addressing income issues without burning out

- The power of curiosity in transforming your money mindset

- Investing 101: why anyone (even with $5) can start today

- Thoughts on credit cards, crypto, real estate, and coaching as investments

- How to build an abundant money mindset rooted in clarity, not fear

PLUS Nicole’s "5 Financial Problems" framework:

1. Overspending

2. High fixed expenses

3. Income problems

4. Poor money management

5. Strategy or order-of-operations mistakes

RESOURCES MENTIONED:

📚Books:

I Will Teach You To Be Rich by Ramit Sethi

The Simple Path to Wealth by JL Collins

The Little Book of Common Sense Investing by John C. Bogle

Freelance / Side hustles:

Upwork

Fiverr

Connect with Nicole:

🌐 Website: https://www.arise.financial

✨ Financial Coaching Application: https://form.jotform.com/240305424199050

💜 Instagram: https://www.instagram.com/arise.financial.coaching

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’ IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨ Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

3:00 - Why Nicole’s mission centers around shame-free financial education for women

5:25 - The link between financial stress and your nervous system

6:30 - Toxic frugality explained: how saving can become just as unhealthy as overspending

9:00 - Jess’s personal story of overdrafting hundreds in high school and how it shaped her money beliefs

13:00 - Different money mindsets siblings can adopt—even in the same household

17:30 - Nicole joins and shares why this is such an important time to talk about financial empowerment

19:00 - The pendulum swing: Why most people live in “binge or restrict” money habits

24:30 - The 5 financial root problems (income, fixed expenses, spending, money management, strategy)

30:30 - How to identify if you have an income problem—and exactly what to do about it

35:00 - Shifting from fear to empowerment: rewrite your money story

38:00 - Auditing your social media to align with inspiring, relatable stories

43:50 - How to begin breaking the binge/restrict cycle with a personal finance audit

47:00 - Income ideas that don’t require switching careers (raises, side hustles, upskilling)

51:00 - Investing for beginners: why it's never too late and how to start with just $5

55:50 - Should you invest while in credit card debt? Nicole’s nuanced take

57:30 - Best beginner books on investing and wealth-building

59:10 - Rapid-fire Overrated/Underrated: crypto, credit cards for self-investment, real estate

In this episode, we dive deep into nervous system regulation, how chronic illness and trauma keep the body stuck in survival mode, and how to rewire your brain for healing, peace, and aligned action. Tiffany shares her personal healing journey with lupus, explains the Safe & Sound Protocol, and offers tangible practices to shift from “fight or flight” to “rest and digest.”

Resources Mentioned:

📚 Book: The Body Keeps the Score by Bessel van der Kolk

🎧 Safe & Sound Protocol (SSP) by Dr. Stephen Porges

💡 Tip: Use the gaps in your day (microwave, bathroom breaks) for breathwork or pressure point massages

🌀 Techniques: Box breathing, gargling, essential oils, vagal nerve massage, pressure point tapping

💬 Reflection Question: What daily habit is keeping you in a stressed state, and what’s one ritual you can swap in to regulate?

Connect with Tiffany:

🌐 Visit Tiffany’s website

📱 Book a connection call w/ Tiffany

📲 Follow Tiffany on Instagram

Follow The Hosts:

🎧 Podcast IG → @solo2.0podcast

💜 Jess’ IG → @bodyblissbyjess

💜 Rye’s IG → @ryeburch

📩 Email Us → [email protected]

✨ Hormone Testing & Consulting → Your Hormone Balance

🧡 If this episode resonated, be sure to rate + review—it really helps us grow!

⏳ Episode Timestamps:

02:10 – Jess shares her own mold illness + migraine journey and how Tiffany helped her get answers through functional testing.

04:35 – Why nervous system dysregulation impacts everything: sleep, digestion, hormones, inflammation, and more.

05:20 – Understanding the vagus nerve and its central role in healing.

08:25 – Jess & Ry reflect on their own stress-inducing habits and regulating rituals.

10:45 – Jess shares her love for equal ratio breathing (4-4-4-4 breathing).

13:30 – Interview starts! Tiffany joins and introduces her morning ritual and her “I love you” self-talk technique.

16:30 – The science behind self-affirmation and how it strengthens the vagus nerve.

18:55 – The 5 trauma responses: fight, flight, freeze, fawn, and flop — explained with personal examples.

24:00 – Tiffany’s story: verbal abuse, chronic grief, and how unprocessed trauma manifested as lupus.

26:00 – The book that changed her life: The Body Keeps the Score by Bessel van der Kolk.

28:10 – Safe & Sound Protocol explained: how specific sound frequencies tone the vagus nerve and rewire trauma.

33:20 – Why openness and belief in the method are crucial for healing outcomes.

36:35 – Jess reflects on her resistance to somatic work, and how surrendering unlocked emotional release.

40:50 – Daily tools for vagal toning: pressure points, tapping, music, essential oils, breathwork.

44:30 – Jess & Tiffany geek out over the "gaps" in your day and using them for micro-regulation moments.

47:45 – Tapping above the brainstem: Tiffany’s unique hack for electrical-style brain stimulation.

49:00 – ⚡️ Underrated or Overrated Segment:

- Cold plunges? Overrated + bio-individual.

- Weighted blankets? Underrated and soothing.

- EMF blockers? Mostly marketing fluff, but a few products may help with diffusion.

56:00 – How to work with Tiffany + her mold detox resources.