The Inner Upgrade Podcast

How many opportunities have you talked yourself out of because you assumed everyone else was judging you?

In today's long-overdue episode, we talk about why fears ruin life for us. The truth is, most of us spend far more time criticizing ourselves than anyone else ever does. Replaying conversations, overanalyze mistakes, compare ourselves to others, and convince ourselves that we aren't enough—all while carrying expectations that we would never place on someone we love.

So in this episode, let's talk about what it really means to judge yourself; we'll go through.

• The truth behind judgment
• The cost of judgment
• Breaking free of judgment

If you've been doubting yourself, overthinking every move, or feeling like you're never doing enough, I hope this conversation reminds you that growth doesn't come from tearing yourself down—it comes from learning to support yourself through every season.

This is your space to grow, reset, and become—without pressure to be perfect. We’re figuring it out in real time 🤍

🌿 What you’ll find here:
mindset shifts, self-growth, navigating life, discipline, healing, becoming your highest self + real life

🎥 Watch next:
→https://open.spotify.com/episode/29bI4aUcPayhMaHouoof0i?si=UK_3tHWwRVGUgMl5iIITjg
→https://open.spotify.com/episode/0VNO3gi7FydVtzbseBnxt2?si=5Re_MVgfSKyoUSZG-fJrIQ
→ https://open.spotify.com/episode/7p6cOUSaJelz7Btisyg8Du?si=Mx_J3cHiTLqmsPCYJR9baw

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube:https://youtube.com/@tessasupgrade?si=GebCvZj1efx_Xo_b

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

#TheInnerUpgrade

#SelfGrowth

#SelfCompassion

#MindsetShift

#InnerWork

#SelfTrust

#ConfidenceJourney

#WomenInTheir20s

✨ After being gone for a while and doing the things I said I needed to do, there comes a point in every season of growth where you realize that life isn't always going to give you certainty, but you still need to move regardless.

Whether you're waiting for a new opportunity, waiting on a sign, dealing with the unexpected, or simply wondering what's next, the unknown can feel overwhelming. The Gap is a scary place because nothing leaves you second- guessing yourself more than your old identity. But what if peace doesn't come from having all the answers? What if it comes from learning to trust yourself through the uncertainty?

In this episode of The Inner Upgrade with Theresa, we're exploring what it means to feel secure in the unknown. Not because life is guaranteed to go according to plan, but because you're learning to become someone who can remain grounded no matter what life brings. Remember that you don't need someone to hold your hand; you just need to have your back.

ALSO CHECK OUT -
→https://open.spotify.com/episode/13gVoG0whhx6U2mdeZh7Zl?si=15V4alfFRLKRwIrm24cRuQ
→ https://open.spotify.com/episode/7p6cOUSaJelz7Btisyg8Du?si=Mx_J3cHiTLqmsPCYJR9baw
→https://open.spotify.com/episode/3aBMcjmV6U0PzYoJQcx2Xq?si=oRC0UOM_Q1mD-Npjzy-YzA

→https://open.spotify.com/episode/7nFKSV2H4TJJDcE0jgiy8G?si=0N8YCNmKTNqeK8eCMo_fpA

✨ Connect with me:

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube:https://youtube.com/@tessasupgrade?si=GebCvZj1efx_Xo_b

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

HEY HEY, 

Welcome back to another episode, today we’re talking about all about currency and no, not money, I mean Energy! Our energy is our currency; it's how we buy/attract things to ourselves, so it's very important to talk about how to invest it.

At the end of this episode/video, you should know; 

– What I mean when I say - energy is currency

– Where are you wasting or giving away your money

– 3 ways to take back control and start investing/saving that money.

This is your space to grow, reset, and become—without pressure to be perfect. We’re figuring it out in real time 🤍

🌿 what you’ll find here:
mindset shifts, self-growth, navigating life, discipline, healing, becoming your highest self + real life

🎥 watch next:
→https://open.spotify.com/episode/2TfCWlaj488x8gPDwjvqbZ?si=p9rUATCCQFSWRNxBOcVNjA
→https://open.spotify.com/episode/7zrSVMTmc3QPmYFNDPgNA7?si=xbVNa7-NSwOJockzIzurQw
→ https://open.spotify.com/episode/7p6cOUSaJelz7Btisyg8Du?si=Mx_J3cHiTLqmsPCYJR9baw

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey 🤍

🧠 keywords:
feeling lost in your 20s, self-growth, mindset shift, personal growth, becoming your highest self, healing journey, discipline habits, getting your life together.

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

#selfgrowthjourney 

#mindsetshift 

#becomingher 

#personalgrowthjourney 

#womenintheir20s

#highestself 

#selfsabotaging 

#healingjourney

HEY HEY, 

Welcome back to a long-overdue episode. Today we’re talking about how you're playing your dreams, goals, and highest version small. And what is so scary about getting everything you desire? What are you afraid of?

At the end of this episode/video, you should know; 

– The Problem we face

– The Illusion of playing it small

– How to fix it and a trick.

This is your space to grow, reset, and become—without pressure to be perfect. We’re figuring it out in real time 🤍

🌿 what you’ll find here:
mindset shifts, self-growth, navigating life, discipline, healing, becoming your highest self + real life

🎥 watch next:
→ [RELATED VIDEO/eps LINK]
→ [RELATED VIDEO LINK]
→ [RELATED VIDEO LINK]

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

Who do you turn to when you're feeling down? Is it family, friends, your pet, your hobbies ... what is it that reminds you that all is not lost? I know it's hard to remember that, especially on the bad days. But what if it isn't?

In this episode of The Inner Upgrade with Theresa, we're talking about learning to shift your perspective—not by ignoring what's hard, but by refusing to let it become your entire story. And remembering what is happening is not all that is available to you.

In this episode, we discuss:

• Finding hope when life feels overwhelming
• Becoming the version of yourself that keeps moving forward despite uncertainty
• Choosing to shift the arrow a bit and see a new target.

If you've been carrying the weight of a difficult week, a hard season, or simply need a reminder that there is still beauty to be found, I hope this conversation leaves you feeling a little lighter.

Remember, the bad may be part of your story—but it doesn't get to be the whole story.

🎥 watch next:

→ https://open.spotify.com/episode/7p6cOUSaJelz7Btisyg8Du?si=Mx_J3cHiTLqmsPCYJR9baw
→https://open.spotify.com/episode/2TfCWlaj488x8gPDwjvqbZ?si=p9rUATCCQFSWRNxBOcVNjA
→https://open.spotify.com/episode/7nFKSV2H4TJJDcE0jgiy8G?si=0N8YCNmKTNqeK8eCMo_fpA

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey 🤍

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

#selfgrowthjourney 

#mindsetshift 

#becomingher 

#personalgrowthjourney 

#womenintheir20s

#highestself 

#selfsabotaging 

#healingjourney

What if there was nothing left to chase?

What if the version of you that you're working so hard to become or turned into a fantasy instead of a goal, isn't somewhere in the future—but is already within you, waiting to be embodied?

In this episode of The Inner Upgrade with Tessa, we're exploring a powerful mindset shift: what changes when you stop trying to become your highest self and start living as if she's already here.

So many of us spend our lives believing we're one habit, one achievement, one relationship, or one breakthrough away from finally becoming "her." But what if the real work isn't becoming someone new—it's remembering who you've been all along?

In this conversation, we'll explore:

• What we believe will bring us to our highest version
• What that belief is telling us to heal within ourselves.
• Living from wholeness instead of lack. Stop trying to be and just be.

We are all on different journeys, and the only thing holding you back from becoming or even seeing yourself as someone who can achieve your goals and desires is holding onto the lack.

Because maybe the next level isn't about becoming more.

Maybe it's about finally allowing yourself to be. This is your space to grow, reset, and become—without pressure to be perfect. We’re figuring it out in real time 🤍

🌿 what you’ll find here:
mindset shifts, self-growth, navigating life, discipline, healing, becoming your highest self + real life

RELATED EPS

- https://open.spotify.com/episode/7nFKSV2H4TJJDcE0jgiy8G?si=0N8YCNmKTNqeK8eCMo_fpA

- https://open.spotify.com/episode/1zLS6qiyIfY1Dfrip1uaPv?si=fi_PEfAHSc-YcTGIS5V6iA

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

I had a crazy last week, with what felt like one problem after another, and at some point I had to ask - What does this mean? How many of us go through so much all at once without any room to breathe?

This week's topic is inspired by true events and reactions to life, and a simple reflection on how we handle these tests to upgrade. Life does not always go the way we planned.

Sometimes the hardest part of growth is not the routine, the discipline, or the vision — it is learning how to stay grounded when life feels uncertain, heavy, or completely unexpected.

This conversation is here to remind you that you can still hold yourself together with grace while rebuilding from the inside out.

🎥 watch next:
→ https://open.spotify.com/episode/1zLS6qiyIfY1Dfrip1uaPv?si=fi_PEfAHSc-YcTGIS5V6iA
→ https://open.spotify.com/episode/2TfCWlaj488x8gPDwjvqbZ?si=p9rUATCCQFSWRNxBOcVNjA

🔗 links & resources:
→ Linktree  (everything in one; tools and wellness resets): 

https://linktr.ee/Tessaknows2
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey 🤍

🧠 keywords:
feeling lost in your 20s, self-growth, mindset shift, personal growth, becoming your highest self, healing journey, discipline habits, getting your life together

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

HEY HEY,

Welcome to a bonus episode , today we’re talking about how losing weight didn’t just affect my body but also my mind and how it really was a by product.

This is your space to grow, reset, and become—without pressure to be perfect. We’re figuring it out in real time 🤍

🌿 what you’ll find here:
mindset shifts, self-growth, navigating life, discipline, healing, becoming your highest self + real life

🔗 links & resources:
→ my stan store (guides, templates, resets): [https://stan.store/TheInnerUpgrade_t
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo


✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey 🤍

🧠 keywords:
feeling lost in your 20s, self growth, mindset shift, personal growth, becoming your highest self, healing journey, discipline habits, getting your life together

or for POD

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.

Sometimes growth does not look graceful. Sometimes it looks like falling off, feeling disappointed, losing momentum, and learning how to meet yourself there with honesty instead of shame.

In this episode, we’re talking about what it means to allow yourself to fall without deciding that the fall is the end. If you’ve been in a hard season, struggling with consistency, rebuilding your mindset, or trying to find your way back to yourself, this conversation is for you.

We get into:

• the negative talk when we lose momentum.
• how we are conditioned to keep going
• how to remember what you're working for.

• rebuilding discipline, confidence, and self-trust

This episode is a reminder that falling is not failure. Sometimes it is part of the becoming. You are still allowed to rise, reset, and keep going.

🎥 watch next:
→ https://open.spotify.com/episode/1Ij1FBUc29V7pp2yUpdFIu?si=PvnuGg7ZSPC8UdEef2mhJQ
→ https://open.spotify.com/episode/7zrSVMTmc3QPmYFNDPgNA7?si=4cIqZ3IeQAeRSTfxWREDCQ

🔗 links & resources:
→ my stan store (guides, templates, resets): [https://stan.store/TheInnerUpgrade_t
→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

✨ Connect with me:

Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey 🤍

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

This episode is a reminder that falling is not failure. Sometimes it is part of the becoming. You are still allowed to rise, reset, and keep going.

If this episode resonated with you, share it with someone who may need the reminder, too.

Be honest… what if the thing you keep avoiding is the exact thing that would change your life?

In this video, I’m talking about how fear and procrastination hold you back from achieving your goals. The uncomfortable truth behind why so many of us stay stuck.

Sometimes it’s not that we do not know what to do — it’s that doing it would force us to become someone new. So I provide 2 alternatives to moving past these. If you’ve been feeling behind, disconnected, inconsistent, or afraid to fully go after the life you want, this is your reminder to stop avoiding the work that could actually set you free.

🎥 watch next:
→ https://open.spotify.com/episode/7zrSVMTmc3QPmYFNDPgNA7?si=xbVNa7-NSwOJockzIzurQw


→ https://open.spotify.com/episode/2TfCWlaj488x8gPDwjvqbZ?si=p9rUATCCQFSWRNxBOcVNjA


🔗 links & resources:
→

my stan store (guides, templates, resets): [https://stan.store/TheInnerUpgrade_t

→ YouTube: https://youtube.com/@theinnerupgrade.t?si=3-MrK_lqPtwUgsKo

Connect with me:Substack: https://open.substack.com/pub/tessknows

TikTok: https://www.tiktok.com/@.theinnerupgrade?_r=1&_t=ZT-95bWcdYQJFl

Instagram: https://www.instagram.com/de.theresa?igsh=MTU2d2I1anFqN2dtdw%3D%3D&utm_source=qr

subscribe & join me on this journey

This is your reminder: you don’t need to become someone else — you need to become consistent with who you already said you’d be.

🤍 If you enjoyed this episode, share it or leave a review to support the podcast.