This episode is a vulnerable reflection on one of the lowest chapters of my life—2017 through 2019—when over-giving, over-doing, and self-abandonment left me exhausted, lonely, and numbing with wine. 

I unpack the limiting beliefs and stress responses that kept me stuck, and share the small but powerful steps that helped me crawl out of the lows: therapy, quitting drinking, movement, journaling, and curiosity. 

If you’ve ever felt like you’re drowning under expectations or coping patterns, use this story as a cautionary tale—and as proof that it’s possible to reclaim self-trust, resilience, and peace

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

Feeling the pull for a reset? Fall is the perfect time to pause, release what’s complete, and create space for renewal. In this episode, I share a practical reset framework rooted in nervous system healing, breathwork, and values-based living—so you can refocus and reconnect, whether it’s fall or anytime you need to start fresh.

Inside this episode, you’ll learn:
 → A step-by-step framework to reset your mind, body, and energy
 → How the nervous system guides your ability to let go and refocus
 → Why values are the compass for cultivating the direction you want to grow (listen to this episode for more on values)
→ How breathwork closes loops and clears space for your next season

This isn’t just about fall—it’s a guide you can return to whenever life feels overwhelming or you’re ready for a restart.

Want to go deeper? Explore Rooted & Rising, a 4-week virtual breathwork series for nervous system healing and embodied growth:

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

Have you ever pretended to be okay just to fit in — whether in the bedroom, at a party, or in your everyday life? In this raw and honest episode, I explore what happens when we stop faking it and start living in truth.

I share a personal story about the temptation to “go along to get along,” and the deeper truth of why our nervous system craves belonging. We’ll dive into:

• Why social rejection lights up the same part of the brain as physical pain
• How your vagus nerve and social engagement system drive your need to fit in
• Why pretending to belong keeps you stuck in survival mode
• What it really takes to feel safe, connected, and authentic without performance

This episode is for any woman who has ever hidden parts of herself just to keep the peace, blend in, or avoid rejection. It’s about reclaiming your wholeness, building nervous system safety, and choosing belonging that doesn’t require abandoning yourself.

🔗 Listen now and let’s explore how to stop faking it — in every area of life — and finally live from truth.

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

Before you dive into manifestation workshops or try to “call in” your next level, there’s a deeper truth to understand: your nervous system sets the stage for everything you create. In this episode, I explore why chronic stress and unresolved survival patterns block your ability to manifest with ease, and how the real Universal Laws — beyond the buzzwords — are always shaping your life.

You’ll learn how disconnection from your body and unhealed stress cycles can make “feminine flow,” “boss babe energy,” or even “law of attraction” practices feel performative at best — and how to reclaim self-trust, regulation, and alignment so you can actually receive what you desire.

✨ If you haven’t listened yet, start with Episode 39: How to Build a Foundation That Supports Your Energy, Growth, Healing, and Goals — the essential groundwork for this conversation.

This episode is for women who have done the mindset work, tried the manifestation techniques, and still feel stuck. It’s not about quick fixes — it’s about nervous system truth, energetic alignment, and the Universal Laws that shape your reality every single day.

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

You’ve talked about it in therapy. You’ve journaled. You’ve forgiven. You’ve reframed.
 But years later, something tiny happens — and your body reacts like it’s all happening again.

That’s an “open loop” — an unfinished survival response your mind might have moved on from, but your body hasn’t.

In this episode, I share:

• What open stress + trauma loops are (and how to spot them)
• Why breathwork is uniquely powerful for closing them
• My own story of finally letting go of a 25-year shame loop
• Client breakthroughs that happened in just one session
• How closing a loop rewires your nervous system for good

If you’ve ever felt like you should be over something, but your body still says otherwise — this conversation could be the missing link.

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

Are you living in alignment with what you say you value — or just hoping it’ll happen someday?
In this follow-up to last week’s episode on building a solid foundation, I’m walking you through a practical, eye-opening values alignment exercise that will help you see exactly where your time, money, and energy are going — and whether they truly support the life you say you want.

If you’ve ever said health, growth, or connection are important to you... but your daily habits tell a different story, this episode is your invitation to pause, reflect, and realign. You'll learn how to identify your real core values, examine your schedule and spending, and gently shift your actions to match the life you’re craving.

I also talk about:

• Why values are the foundation for healing, self-trust, and decision-making
• How to live in integrity, even when your choices go against the norm (like quitting drinking)
• What it looks like to take small, powerful steps toward an aligned life — without shame

This is where nervous system healing meets conscious living. And it starts with clarity.

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

I’ve been thinking a lot lately about foundations—not just in the house we built (which literally has 6 inches of concrete in the walls), but in my body, my health, my business, and my life.

Because the truth is, for years, I was trying to build something meaningful on top of exhaustion, burnout, and survival mode. I wasn’t nourished. I wasn’t emotionally resourced. And I definitely wasn’t grounded. Everything felt hard because I didn’t have the basics in place.

In this episode, I’m walking you through what it actually looks like to create a life that holds you—a foundation that supports your energy, your growth, your healing, and your goals.

I talk about:
 — why "trying harder" doesn’t work when your system is already cracked
 — how to rebuild from the inside out—body, mind, spirit, and nervous system
 — what I actually do every day to feel strong, steady, and clear
— how I shifted from chasing quick fixes to creating long-term capacity
— what building a real foundation looks like in your business (not just vibey Instagram posts)

If you’ve ever felt like you keep falling off track or can’t gain momentum—this is for you.

Let’s talk about what it takes to build something that lasts.

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

This conversation would not have been possible without breathwork.

Literally.
Months ago, in a breathwork journey, I voice journaled about someone I felt was meant to cross my path. I didn’t know who it was, only that “their name starts with A.” Fast forward to an email on behalf of Anthony Abbagnano, founder of Alchemy of Breath… and here we are.

Anthony is a pioneering breathwork expert and founder of Alchemy of Breath, the world's top-rated breathwork institute. He has helped thousands transform their lives through free weekly Breathe The World sessions, Facilitator Training, and BreathCamp retreats at ASHA in Tuscany, Italy. 

In this episode, Anthony and I explore the deep, wide impact of breathwork—on healing trauma, resolving addiction, accessing creativity, and reclaiming the parts of ourselves we’ve left behind.

We talk about:

• Why breath is the fastest way to shift your state and build long-term nervous system capacity
• How inner child healing through breathwork can resolve the root of addictive patterns
• The importance of reconnecting with the person wounded by trauma—not just the trauma itself
• How breathwork is being used in corporate settings and leadership development
• Why trying to convince others to do breathwork doesn’t work—and what actually invites them in

Whether you're breathwork-curious or years into this practice, this conversation is filled with wisdom, warmth, and grounded insight. Anthony shares from decades of experience—not just as a facilitator, but as someone who’s walked through the fire of trauma and come out transformed.

🎧 Plus, if you’ve ever felt like breathwork was calling you into a bigger life, or a deeper sense of purpose… let this be your nudge.

🌀 Learn more at  www.alchemyofbreath.com 

📕 Buy Anthony's book Outer Chaos, Inner Calm at https://www.amazon.com/Outer-Chaos-Inner-Anthony-Abbagnano/dp/1068228601 

 Explore my upcoming breathwork journeys + resources: click here

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

What if your evening glass of wine wasn’t “me time”… but actually your nervous system screaming for help?

In this episode, I share the truth that most women don’t want to admit—but deeply feel: Alcohol is often less about enjoyment and more about endurance.
Less about pleasure and more about survival.

This episode is for the woman who:

• Is smart, high-functioning, and “has it all together”
• Drinks to unwind, cope, or turn her mind off at night
• Feels emotionally stuck or shut down, even after doing all the mindset work
• Thinks she’s fine—but deep down knows she’s just managing

I breaks down how fawn and freeze stress responses keep high-achieving women stuck in over-functioning, people-pleasing, and emotional exhaustion—while using alcohol to self-soothe.

I share my personal sobriety story and how my work now centers nervous system repatterning, somatic breathwork, and voice reclamation as the real healing path forward.

This episode isn’t here to shame you.
 It’s here to show you what your body’s been trying to tell you all along.

Still tired, even after resting?
You might be stuck in survival mode—and not even realize it.

Get my free 2-minute self-check delivered straight to your inbox to help you gently reconnect with your body and uncover what your nervous system is trying to tell you.
 👉 Download it here

LINKS & RESOURCES:

•  SheWalks — a powerful space for sober + sober-curious women rewriting their story

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.

You quit drinking. You’re proud of yourself. You’re clear, focused… maybe even riding the pink cloud.

But then — something shifts. You feel anxious. Disconnected. Emotionally heavy.
 And you wonder: Why does life feel harder now that I’m sober?

I unpack exactly what’s happening during the lesser-talked-about chapters of sobriety — including the fading of the pink cloud, the rise of the emotional backlog, and the real reason you're not broken… you're finally safe enough to feel.

You’ll hear:

• What the “pink cloud” in sobriety really is — and why it eventually fades
• What emotional backlog means, why it surfaces, and how to begin clearing it
• The hidden connection between alcohol, stress responses, and nervous system patterns
• My personal journey through grief, avoidance, and deep healing after getting sober
• Why nervous system repatterning and somatic breathwork are key to lasting emotional freedom

Whether you’re newly alcohol-free, years into your journey, or still considering sobriety — this episode will meet you in the messy middle and help you move through it with more clarity, compassion, and power.

📩 Forward this to someone you love who’s navigating sobriety — or questioning their relationship with alcohol. It just might be the message they didn’t know they needed.

Episodes Referenced:  What Death Taught Me About Living

Stress is the doorway. Coming home to yourself is the journey.

If you’re ready to start your journey, here’s where you can begin:

• The Micro-Regulation Toolkit ($27) — 7 days of nervous system practices to help you get quick wins and feel grounded fast.
• The Personal Power Map — a personalized breakdown of your stress patterns, hidden strengths, and next power move, complete with a video report from me so you can feel my coaching style and energy.
• Rooted & Rising — my 4-week breathwork series for women ready to go deeper into healing, release, and expansion together. Starts September 25
• And if you’re craving high-touch, transformational support, I also offer 1:1 mentorship.

You don’t need more random information from instagram—you need tools, practices, and perspective that actually help you feel different.

Explore everything at thedeliberateone.com, and come connect with me on Instagram @thedeliberateone.