Being “that girl” isn’t about having it all together — it’s about knowing how to come back to yourself when things fall apart.

In this episode of The It Girl Life Podcast, Mishelle Kost and Meredith Walker get real about emotional regulation — what it actually looks like in everyday life, especially in high-stress moments, relationships, and leadership roles.

From snapping when you’re overwhelmed to navigating tough conversations without spiraling, this episode breaks down why emotional regulation is one of the most underrated (and powerful) skills you can develop.

They share personal stories, honest challenges, and practical tools you can use in the moment — not just when life feels calm and controlled.

Because emotional regulation isn’t about being emotionless…

It’s about being self-led.

✨ In This Episode, We Cover:

• Why emotional regulation is essential for growth — personally and professionally
• How self-awareness changes the way you respond under pressure
• Recognizing physical signs of stress before emotions take over
• Simple grounding practices to calm your nervous system
• Why writing things down helps regulate mental overload
• How to repair relationships after emotional reactions
• The power of pausing instead of pushing through
• Why empathy (for yourself and others) diffuses tension
• How mindfulness supports emotional control in real life
• Why emotional regulation is a daily practice, not a destination

This episode is your reminder that strength isn’t about never reacting — it’s about knowing how to return to center, again and again.

🎙️ Press play if you’re ready to regulate, not repress.

In this episode of It Girl Life, Mishelle Kost and Meredith Walker break down what it really takes to negotiate with confidence, clarity, and self-worth. From salary conversations to everyday life decisions, this is your reminder that you don’t ask for permission to take up space—you claim it.

Mishelle opens up about her past struggles with negotiation (hello, taking the first offer 😅), while Meredith shares how she approaches every negotiation with strategy, data, and market research. Together, they unpack the mindset shifts women must make to stop underpricing themselves and start advocating for what they truly deserve.

You’ll learn how to:
 ✨ Walk into negotiations grounded in your value
 ✨ Use research and data as your power tools
 ✨ Detach emotionally and negotiate with intention
 ✨ Shift from “hoping” to expecting fair compensation

This episode is your permission slip to stop playing small and start negotiating like you belong at every table you sit at.

💡 Takeaways

• Negotiate like you belong there.
 • Knowledge is power—do your research.
 • Women often underprice themselves in negotiations.
 • Bring data to support your salary expectations.
 • You have the right to ask for what you’re worth.

🎧 EPISODE 41 SHOW NOTES

The Phone Isn’t the Problem — The Feed Is

PSA from the It Girl Doing Her Best Club: your phone didn’t ruin your life… your algorithm might have.

In this episode, Meredith Walker and Mishelle Kost get real (and a little spicy) about screen time, social media, and why mindless scrolling leaves you feeling meh, anxious, or low-key unmotivated. Spoiler: it’s not about quitting your phone or going off-grid in a linen jumpsuit. It’s about curation, intention, and self-awareness.

We talk about:

• Why endless scrolling hits different (and not in a good way)
• How your feed shapes your mindset more than you think
• The sneaky impact of news overload
• Digital detoxes (soft launch, not extreme)
• How to Marie Kondo your social media for mental peace

This episode is your reminder that your time is expensive, your energy is sacred, and your feed should hype you up—not humble you.

You don’t need less screen time.
 You need a better feed.

🎧 Listen now and join us in reclaiming our peace, one unfollow at a time.

Burnout Antidote: Small Fires, Not Wildfires

Season 3, Episode 3

In this episode, Mishelle and Meredith get real (like… really real) about burnout — the kind that sneaks up on you while you’re busy being everything to everyone. They open up about their own experiences navigating stress, overwhelm, and the quiet signals our bodies try to send us long before we hit a breaking point.

Together, they unpack why burnout happens, how to recognize it earlier, and the tiny shifts that act as an antidote — the “small fires” you can address before they become full-blown wildfires. Expect honest stories, emotional intelligence gems, a whole lot of self-awareness, and of course… reminders that play, joy, and rest are part of your power, not things you have to earn.

Whether you’re feeling stretched thin or simply want to build healthier habits, this episode will help you reclaim energy, reset your boundaries, and come back home to yourself.

✨ Key Takeaways

• Burnout often goes unnoticed until it demands your attention.
• Boundaries aren’t selfish — they’re protective.
• Physical symptoms are often your first warning sign.
• Self-care is a DAILY necessity, not a luxury.
• Delegation is a strength, not a weakness.
• Schedule downtime like it’s a meeting with your future self.
• Joy in small things can be a powerful burnout disruptor.
• Emotional intelligence helps you know when to pause.
• Self-awareness is the gateway to managing stress.
• Play isn’t childish — it’s essential to your well-being.

🎙️ Show Notes – It Girl Life, Season 3 Episode 2: “The Dark Side of Being the "That Girl”

In this episode, Meredith and Mishelle dive into the hidden weight of perfectionism — especially for women balancing motherhood, careers, and social expectations. Together, they unpack how social media amplifies the “always put-together” illusion and how that impacts self-worth and confidence.

Through honest conversation and real-life reflection, they explore what it means to let go of the need to have it all together, and instead, focus on authenticity, growth, and giving ourselves grace.

✨ Key Takeaways:

• The pressure to appear perfect can be overwhelming.
• Motherhood has taught me to be more forgiving of myself.
• Asking for help is a sign of strength, not weakness.
• Social media often presents a curated version of reality.
• Comparison can lead to feelings of inadequacy.
• Authenticity is more relatable than perfection.
• Focus on actions, not just consuming content.
• Everyone has unseen struggles.
• Be gentle with yourself — you’re doing your best.
• Embrace your true self and show up as you.

Season 3 Premiere: Leading from Within — Growth, Identity & Finding Balance

The It Girl Podcast is back for Season 3! ✨

In this opening episode, Mishelle and Meredith reflect on a summer of transformation — from emotional breakthroughs to fresh perspectives gained at the Leadership Identity Summit. They dive into what it truly means to lead from within, unpacking the balance between ambition and rest, purpose and presence, leadership and self-discovery.

This conversation is an honest look at how women grow — through reflection, vulnerability, and community. Mishelle and Meredith also share exciting plans for the year ahead, including the launch of a women’s conference designed to empower and equip women to step fully into their identity and leadership potential.

If you’ve ever felt caught between doing it all and being your authentic self, this episode will remind you that real leadership starts from the inside out.

✨ Key Takeaways:

• Leadership begins with mental and emotional awareness.
• Balance isn’t something you find — it’s something you choose daily.
• Vulnerability often unlocks the deepest self-discovery.
• Growth isn’t linear — it’s layered and deeply personal.
• Community is the heartbeat of personal and professional evolution.
• Seeing through a child’s eyes can rekindle wonder and perspective.
• Recognizing your light is the first step to leading with confidence.
• Big things are ahead — including a women’s empowerment conference.

This one’s for the boss babes who know that true power doesn’t come from being the loudest in the room — it comes from knowing yourself, feeling your feelings, and choosing how you show up. ✨

In our Season 2 finale, Mishelle and Meredith break down emotional intelligence in a way that’s refreshingly real and totally relatable. From understanding your personal triggers to keeping your cool when everything’s on fire 🔥— this episode is a crash course in EQ that every It Girl needs.

They get honest about how emotional intelligence shows up in leadership, relationships, and day-to-day life—and how to own it like the powerhouse you are.

💡Takeaways from this episode:

• Emotional intelligence is your real-life superpower 💥
• Knowing your triggers = owning your growth
• Staying calm is a choice — one rooted in self-awareness
• Control what you can, release what you can’t
• EQ isn’t fixed — it’s a muscle you build
• You bring the energy — make it intentional
• Feel your feels, don’t drown in them
• Great leaders know themselves deeply
• Gratitude is the fuel for next-level growth 💫

It’s the perfect wrap to an incredible season — and the beginning of a deeper journey inward. You’ve got the power. And now, you’ve got the tools too.

👉 Listen now and let us know your biggest aha moment!

✨ Episode 37: Should I Stay or Should I Go? The Art of Big Decisions

Welcome to It Girl! In this episode, Mishelle and Meredith are diving into the rollercoaster that is making big life decisions—you know, the ones that keep you up at night and have you texting your group chat for the 17th opinion. From tuning into your intuition to balancing data and feelings, we’re sharing our own messy, magical journeys so you can feel a little less alone on yours.

💫 What we cover:

• The #1 thing that should lead your decisions (hint: it’s your health)
• Why saying NO is a total power move
• When overthinking is actually your superpower
• How to tell if it’s your intuition or just your fear talking
• The secret sauce to trusting yourself even when the path is foggy
• Why asking for help isn’t weak—it’s genius
• How to create a personal mission statement (and why it’s the ultimate decision-making hack)

🔥 Sound Bites:

🎯 Big takeaway: The biggest decisions get easier when you trust yourself, align with your values, and stop overcomplicating it. You’ve got this.

👉 Tune in now and let’s tackle those big life moves together!

In this episode of It Girl, Meredith and Mishelle get real about the friendships that drift, shift, and sometimes fade into silence.

From unspoken expectations to the bittersweet art of letting go, we’re exploring the emotional terrain of evolving relationships. Whether you’re Miss Independent or craving connection, this episode holds space for both honoring your growth and your girls.

We’re talking:

• The sweet spot where support doesn’t need to be spelled out
• Why moving (physically or emotionally) can disrupt your social circle
• Recognizing when a friendship has become one-sided
• How some friendships fade without a big “end” scene
• Why reaching out with intention can breathe life back into old bonds
• That quiet truth: not all friendships are forever—and that’s okay

✨ Sound bites you’ll carry with you:
"When the group chat gets quiet."
"Allow it to die gracefully."
"You have to respect yourself."

💬 Let’s normalize friendship growing pains—and the power in walking away with love. Hit play, and let’s go there.

Miss Independent | Episode 35

What does it really mean to be “independent”? In this episode, Mishelle and Meredith get honest about the quiet weight of doing it all alone. From navigating grief to understanding our love languages, they peel back the layers of why asking for help can feel so hard — and why that needs to change.

They explore the cultural messaging that tells us strength means self-sufficiency, and share personal stories that challenge that narrative. You’ll hear about the emotional toll of over-accommodating, the beauty of being vulnerable, and how even children can teach us powerful lessons about support.

If you’ve ever struggled to say, “I need help”, this one’s for you.

What you’ll take away:
– Why asking for help is a strength, not a weakness
– How independence can lead to emotional disconnection
– The role of grief and love languages in support
– How to recognize and rewrite unhealthy patterns
– The simple wisdom of kids when it comes to asking for what they need

Let this episode be your permission slip to soften, to connect, and to let others in.