The Empowered Athlete

We’re often told that pressure is the price of growth—that if it feels heavy, painful, or overwhelming, it must be working. But what if pressure isn’t meant to be a lifestyle?

In this episode, we explore the metaphor “pressure creates diamonds” through the lens of performance, nervous system regulation, and self-leadership. You’ll learn why pressure is essential for growth—but also why too much pressure, applied for too long, doesn’t refine you… it crushes you.

This conversation invites honest introspection around how much pressure you’re carrying, why you might be addicted to it, and how to recalibrate toward sustainable, powerful performance.

What You'll Learn:

• Pressure vs. stress vs. adaptation
• Why performance culture glorifies suffering
• The nervous system’s role in growth and recovery
• Signs of too little pressure
• Signs of too much pressure
• Discipline as intelligent application of stress—not self-punishment
• Practical ways to apply pressure in seasons instead of constantly
• Reflection questions to reassess your relationship with pressure

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In this episode, we explore savoring—not as toxic positivity or forced gratitude—but as a trainable nervous system skill that deepens self-trust, emotional resilience, and sustainable discipline.

We unpack:

• Why high-achieving women struggle to slow down
• The neuroscience behind savoring and memory formation
• How savoring supports consistency, motivation, and burnout prevention
• Simple, embodied practices to integrate savoring into real life
  

This episode is especially for women who do “all the right things” but still feel rushed or unsatisfied and who struggle to enjoy progress even when it’s happening.

What You'll Learn:

• My personal story of how I discovered The Art of Savoring
• What savoring actually is (and what it’s not)
• Why positive moments don’t naturally “stick” in the brain
• The neuroscience behind savoring and nervous system regulation
• Why high-achieving women struggle to slow down
• How savoring supports sustainable discipline and burnout prevention
• Simple, embodied savoring practices you can use daily
• How to build self-trust by letting good moments land

Episode Resources:

Book a breathwork breakthrough session with me to help re-wire your nervous system for safety and slowness.

Book here (one payment $250)

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

Happy New Year! In this episode, Nattie Boss explores the true foundation of discipline and confidence: commitment. You’ll learn why self-trust isn’t built through motivation or goal-setting alone, but through small, consistent promises kept to yourself. She breaks down the difference between goals and commitment, how intentions and habits work together, and how to rebuild self-trust without pressure, perfection, or burnout.

This episode is especially powerful for high-achieving women and athletes who feel disciplined on the outside but disconnected on the inside.

WHAT YOU’LL LEARN

• Why self-trust is a relationship — not a mindset
  
• The difference between goals and commitment (and why goals alone fall short)
  
• How intentions regulate the nervous system and habits build proof
  
• Why commitment feels hard for so many women
  
• Practical tools to rebuild self-trust through sustainable discipline
  
• How to repair after setbacks instead of quitting

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In today’s episode. we’re diving into a short, science-backed toolkit to help you walk into holiday gatherings feeling grounded, confident, and fully in control of your choices — instead of swept up in food pressure, family dynamics, or old emotional patterns.

You’ll learn the exact physiological, psychological, and nervous-system strategies that prevent overeating, protect your mental health, and reinforce your boundaries with strength and self-respect.
Whether you’re a female athlete, a high-performing woman, or someone working on your relationship with food, this episode will help you stay aligned with your goals while still enjoying the season fully.

And if you’re ready for deeper coaching and ongoing support through the holidays, the next cohort of the Empowered Athlete Academy begins December 7th.

What You'll Learn:

• The science behind holiday overeating
• How to use protein + fiber to control appetite
• The 20-minute satiety rule
• The “Balanced First Plate” method
• Nervous system tools for family interactions
• How to anticipate and navigate emotional triggers
• The power of setting 1–2 non-negotiables
• The “Pause Before Yes” technique
• How to protect your energy in overwhelming environments.

Episode Resources:

>>> Click Here to Apply to The Empowered Athlete Podcast. Enrollment closes December 5th. <<<

The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)!

The Performance Blueprint – A Self-paced course to help you create aligned, sustainable habits that actually stick. This program takes you on a journey through the Wheel of Performance where you'll learn how to break toxic patterns and create healthy habits in the areas of training, nutrition, mindset, self-care, recovery and sleep. This framework will help you break the burnout cycle and feel more empowered and balanced in your life -- which will inevitably lead to improved performance in jiujitsu. ⁠Click here to read more.⁠ 

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

Even the most disciplined athletes have off days — you miss a meal, overdo the sugar, or wake up regretting last night’s drinks or late-night pasta.

But here’s the truth: your metabolism isn’t fragile. It’s adaptable. And when you know how to support it, you can bounce back quickly without guilt, punishment, or “starting over.”

In this episode, Nattie breaks down the Metabolic Survival Guide — your Plan B for real life. You’ll learn science-backed strategies for navigating the everyday disruptions and seasonal curveballs that throw your energy, hormones, and performance off balance — and how to get back on track with confidence and compassion.

Whether it’s skipped meals, sugar binges, busy work seasons, or holiday stress, this episode will show you how to protect your metabolism, stabilize your energy, and move through chaos without losing your rhythm.

This is about sustainable performance — not perfection.

What You'll Learn:

• How to stabilize blood sugar and hormones after skipped meals or sugar overloads.

• What actually happens to your metabolism after alcohol intake — and how to support liver detox pathways.

• How circadian rhythm and nervous system regulation impact your energy and recovery.

• The role of cortisol, insulin, and adrenal health in fatigue, cravings, and burnout.

• How to use food, movement, and hydration as tools for regulation, not restriction.

• The difference between metabolic “damage” and metabolic flexibility — and why your body is designed to adapt.

• Real-life mindset reframes for vacations, holidays, and stressful seasons so you can stay consistent without guilt.

Episode Resources:

→ The Performance Blueprint Program – Self-paced lifestyle transformation program to help you create aligned, sustainable habits that actually stick. Lifetime access: Pay-in-full - $497: https://www.bodybyboss.com/offers/zuNto2kR

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In this episode, I sit down with Dr. Almine Barton — a true multidimensional athlete and healer who bridges ancient wisdom, movement, and modern performance.

With over 23 years of clinical experience as a Doctor of Chinese Medicine, Almine holds a B.A. in Medical Anthropology and a graduate degree in Acupuncture and Oriental Medicine. She’s also a certified fitness trainer, yoga teacher, and sound healer who has traveled to 22 countries studying medicinal herbs and indigenous healing systems.

But beyond her clinical expertise, Almine has spent over two decades as a climber, training at the historic Smith Rock and climbing for brands like Flux, SkirtSports, Go Go Gear, and Pocketfuel. She’s also a brown belt in Brazilian Jiu-Jitsu under 7th-degree coral belt Maestre Gigi Paiva of Alliance HQ in Eagle, Idaho — where she trains alongside her husband, black belt Dominick Galluccio, and their two huskies.

Almine is the founder of Hips & Grips Camps, a women’s camp that blends the worlds of rock (and ice) climbing and jiu-jitsu, helping women build strength, confidence, and embodied flow.

Together, we explore the crossovers between climbing and grappling — from body awareness and grip endurance to nervous system regulation, fear, and flow. Whether you’re a climber, grappler, or athlete seeking balance between strength and surrender, this conversation will shift how you move — on the wall, on the mat, and in life.

🧠 What You’ll Learn:

What if we stopped seeing pregnancy and postpartum as the end of an athletic career — and instead saw it as an evolution?

In this episode, I’m joined by Brianna Battles, MS, CSCS — a strength and conditioning coach, educator, and founder of Pregnancy & Postpartum Athleticism™, a global certification program that’s redefining how we train and support female athletes.

Brianna shares her journey as a lifelong athlete, mother of two, and entrepreneur, and how she’s helping women rewrite the narrative around performance, identity, and capacity through all seasons of life. We talk about the mental, physical, and emotional sides of athleticism, what coaches often get wrong about training postpartum athletes, and why your strength doesn’t disappear — it simply transforms.

We explore how to navigate identity shifts in motherhood, the science of training through pregnancy and postpartum, and how to balance performance with presence. Brianna also gives a behind-the-scenes look at her next venture — building a family-run BJJ gym centered on community, confidence, and resilience.

If you’re an athlete, coach, or mom who’s ever felt torn between ambition and rest, this conversation will remind you: your body is adaptable, your mindset is powerful, and your athleticism never expires.

In this powerful conversation, Brianna shares her mission to empower female athletes through education, context, and compassion — helping women honor both their ambition and their physiology.

ABOUT BRIANNA:

Brianna Battles, MS, CSCS is a strength and conditioning coach, entrepreneur, and educator who specializes in coaching and educating female athletes through pregnancy and postpartum. She is the founder of Pregnancy & Postpartum Athleticism™, a global certification and fitness platform that has equipped thousands of coaches, practitioners and women with practical coaching and training strategies. 

Brianna is also the co-founder of Battles Jiu Jitsu in Eagle, Idaho - a family-run gym opening in 2026 on community, confidence, and resilience through BJJ. She is a  mother of two and lifelong athlete, she is dedicated to changing the narrative around motherhood and athleticism, proving that “athleticism does not end when motherhood begins.”

Her work has been featured on major fitness and academic platforms, and she regularly speaks at national conferences, on podcasts, and within professional sport networks about coaching the female athlete across all chapters of life.

What You'll Learn:

• Why athleticism doesn’t end when motherhood begins — it evolves
• The most common myths about training female athletes through pregnancy and postpartum
• How to bridge the gap between performance and recovery without guilt or pressure
• The role of identity, mindset, and resilience in returning to sport after birth
• How coaches can better support women’s unique physiological and emotional needs
• What it means to build a community rooted in confidence, connection, and longevity
• How you can connect and work with Brianna and her services

Episode Resources:

Connect with Brianna:

• Instagram: @briannabattles
  
• Website: https://briannabattles.com/
  
• Certification: Pregnancy & Postpartum Athleticism™ - Join her waitlist here
  
• Listen to the Practice Brave Podcast here
  
• FREE DOWNLOAD: Jiu Jitsu During Pregnancy & Postpartum 
  

Connect with Nattie:

• Instagram: @nattiebossrd @bodybybossllc
  
• Join the community. Become a founding member for only $14.99/month: The Women’s Grappling Collective
  

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

Do you start strong but struggle to follow through? You’re not alone — and it’s not because you lack discipline.

In this episode, Natalie unpacks one of the most common struggles she sees in female athletes and high performers: overcommitment. You’ll learn how spreading your energy too thin impacts your ability to focus, finish, and stay consistent — and why the solution isn’t more willpower, but better energy management.

Natalie breaks down the neuroscience of cognitive overload, how the nervous system influences follow-through, and what to do when your “all-in” mentality turns into burnout. This episode will help you shift from self-blame to self-awareness — and reclaim your focus, energy, and sense of control.

If you’ve ever felt frustrated for “not following through,” this conversation will change the way you see discipline forever.

What You'll Learn:

• The real reason you struggle with follow-through — and why it’s not about motivation
• How overcommitment creates cognitive overload and drains your brain’s focus capacity
• The science of energy management and how your nervous system affects consistency
• Why simplifying your schedule can actually increase your follow-through
• How to stop identifying as “inconsistent” and start managing your bandwidth like an athlete
• Practical steps to reclaim your energy, attention, and performance

Episode Resources:

The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)!

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In this episode, I sit down with one of my past students Charis Furgat-Johnson—a Brazilian Jiu Jitsu brown belt and social worker-in-training—who brings a rare and refreshing perspective to the conversation on mental health in athletics. Charis blends her competitive experience on the mats with her academic and professional background in social work, offering a powerful lens on how athletes can build confidence, cultivate empowerment, and protect their mental well-being.

We dive into the intersection of sport and social work, exploring topics like:

- How resilience and mental toughness can sometimes work against athletes.

- The biggest misconceptions about confidence and how it’s really built.

- Practical tools for managing self-doubt, fear of failure, and negative self-talk.

- What “safe spaces” look like in sports teams and coaching environments.

- How athletes can redefine empowerment beyond performance.

Whether you’re an athlete, coach, or simply someone passionate about growth, this conversation will give you tangible strategies and fresh perspectives for supporting both yourself and others on the mental side of sport.

About Charis:

Charis Furgat-Johnson is a jiu jitsu brown belt, who brings the same passion she has on the mats into her career as a social worker. She earned her Master of Social Work (MSW) from the University of Wisconsin–Whitewater and is currently working toward her Licensed Clinical Social Worker (LCSW) credential. She blends her experience in coaching and competing with social work principles to offer a unique perspective on empowerment, self-confidence, and community building. Charis is passionate about guiding others through  their mental health journey while offering a safe space where they can feel heard and validated. Outside of work, Charis is a proud cat mom, loving wife, and devoted daughter, who enjoys going to concerts, getting lost in a good book, and all things horror and Halloween.

What You'll Learn:

1. Charis’s journey as a jiu jitsu brown belt and social worker.

2. What a Licensed Clinical Social Worker (LCSW) does and how they can support athletes.

3. The balance between resilience, toughness, and mental well-being.

4. The most common mental health challenges athletes face.

5. Redefining empowerment and confidence in sport.

6. Practical strategies to manage self-doubt and fear of failure.

7. The power of body language, self-talk, and creating safe team environments.

8. Supporting athletes during transitions or struggles—both in and out of sport.

Episode Resources:

Connect with Charis on Instagram: https://www.instagram.com/charisfurgatjohnson/

Charis Email: [email protected]

The Performance Blueprint: This is a step by step guide that will help you develop deliberate behavior changes and lifestyle habits so you can step into becoming the best version of yourself on and off the mats. Click below to join:

PIF $497 - ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR 

Payment Plan 3 x $197- https://www.bodybyboss.com/offers/jhVLvRUr

Book Recommendation: NVC Process book

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

WATCH ON YOUTUBE: https://youtu.be/VxYwN62A-GE

Perfectionism might feel like discipline — but in reality, it’s one of the biggest blocks to progress, energy, and joy on the mats. In this episode, I break down the hidden costs of perfectionism for female athletes, from the mental stress it creates to the physical toll it takes on recovery and performance. You’ll learn evidence-based strategies to step out of burnout and back into flow, and I’ll share how you can experience this shift firsthand at my upcoming Performance Immersion Retreat: Becoming Unperfect in Dallas-Fort Worth, April 30 – May 2, 2026.

If you’ve been grinding on empty, this episode will remind you that the path to progress isn’t about being perfect — it’s about becoming unperfect.

What You'll Learn:

• The mental toll of perfectionism: how it fuels anxiety, comparison, and self-doubt (backed by research in psychology).