The Spritz Girl Mindset Podcast

Key Topics

The relationship between Enneagram and astrology as tools for self-awareness

Recognizing and breaking patterns through neutral observation

The importance of reflection and owning your story

The pitfalls of instant gratification culture in personal development

Practical steps for pattern recognition and growth

Chapters

00:00 Introduction and Reintroduction of Candice

07:17 Exploring the Enneagram and Astrology

19:50 Recognizing Patterns in Personal Development

20:56 Navigating Reactivity and Self-Observation

23:22 The Importance of Neutrality in Mistakes

26:12 Creating Safe Spaces for Growth

28:05 The Process of Self-Reflection and Action

30:26 Understanding Protective Patterns

36:37 Embracing Your Story and Connection

37:24 The Concept of Being Unbroken

42:47 Coaching Insights and Accessibility

Keywords

Enneagram, astrology, self-awareness, personal growth, patterns, coaching, mental health, relationships, self-discovery

In this heartfelt episode, Katie and Courtney explore the power of embracing change, shedding societal expectations, and trusting oneself through life’s messy middle. Discover how authentic self-awareness can lead to profound transformation and freedom.

Key topics:

• The journey of identity shifts and outgrowing old beliefs
• How fear and societal expectations keep us stuck
• Recognizing misalignment and the importance of listening to your intuition
• The significance of messy middle seasons and viewing them as growth, not failure
• Letting go of control and trusting divine timing
• The impact of embodying your higher self in daily life
• The role of vulnerability, confidence, and self-love in transformation
• Practical tools like visualization and affirmations to reinforce growth
• The power of community and safe spaces for authentic expression
• Personal stories of hair journeys, career changes, and relationship shifts as metaphors for inner evolution

Timestamps:
00:00 - Introduction to the episode's focus on identity and transformation
02:05 - Exploring what keeps people stuck in outdated identities
04:24 - The universe shaking things up when in misalignment
06:13 - Shedding old beliefs around beauty and hair identity
08:57 - The importance of listening to your inner guidance
12:29 - How emotional and physical misalignments manifest
15:13 - Reframing difficult seasons as necessary growth phases
17:21 - The role of vulnerability and vulnerability hangovers
20:06 - Navigating spiritual and energetic boundaries when holding space
22:43 - The truth about the effort behind visible growth—small steps and consistency
25:36 - Returning to purpose after seasons of disconnect
28:30 - Letting go of healing language and embracing personal responsibility
32:28 - Self-trust, self-love, and embodying your highest self
35:06 - Visualizing and manifesting your ideal life and relationships
38:43 - The importance of seeing yourself with compassion, not repair
42:55 - Walking away from situations aligned with your truth
45:56 - Recognizing running from core fears and choosing to receive good things
49:46 - The ongoing nature of growth and the importance of celebrating small wins
55:57 - Connecting with higher self through meditation and intuition
58:00 - Visualizing future self to deepen current authenticity
59:47 - The power of embodying your dreams in daily actions

Connect with Katie:

https://bykatiemarie.store/

instagram: @therealkatiemarie

Join Courtney Young and Ashley Bavar as they explore themes of self-discovery, overcoming people-pleasing, and embracing authentic living. This heartfelt conversation offers insights into personal growth, healing from past traumas, and building trust in oneself.

Chapters

00:00 Introduction and Guest Introduction

01:49 Ashley Describes Her People-Pleasing Tendencies

02:41 Growing Up in a Controlling Environment

03:52 The Role of the Church and Power Dynamics

04:48 Surviving Childhood and Seeking Validation

06:10 The Moment of Realization Post-Graduation

07:14 Burning Her Life to the Ground

08:27 Seeking Nurturing and Mother Figures

10:08 Craving Emotional Connection and Validation

11:06 Repeating Cycles of Seeking Mother Figures

12:19 Recognizing the Need for Self-Trust

13:54 The Power of Facing Misalignment

16:06 The Power of Grieving and Moving Forward

17:07 The Importance of Self-Work and Boundaries

18:19 The Role of Therapy and Goal Setting

20:36 Building Self-Trust and Prioritizing Self-Care

22:27 Proving Love and Nurturing Without External Validation

24:04 Recognizing and Breaking Cycles of Self-Sabotage

25:15 The Journey of Rebuilding After Trauma

31:49 Where Ashley Is Now: Growth and Self-Acceptance

33:39 The Power of Authentic Friendships

35:51 The Value of Community and Connection Groups

38:45 The Impact of Connection Groups on Healing

42:11 Invitation to Join Next Connection Group

44:35 Final Words of Encouragement and Empowerment

hat if the thing you’ve spent most of your life trying to minimize is actually your greatest strength?

In this episode of Spritz Girl Mindset, Courtney sits down with Koco Gunn, also known as The Voice Architect (and the Olivia Pope of public speaking), to talk about what it really means to own your voice.

Koco works with six- and seven-figure entrepreneurs who know their work matters but freeze when it comes time to speak. Podcast interviews, stages, social media, presentations… opportunities come up and instead of stepping into them, people hide behind slides, data, and perfectly polished presentations.

But here’s the problem.

People don’t connect with perfection.

They connect with transformation.

This conversation goes far beyond public speaking. Courtney and Koco dig into the deeper reasons so many people struggle to share their stories in the first place: fear of judgment, fear of rejection, and the internal voice that tells us we’re “too much.”

They talk about why storytelling matters more than statistics, why radical honesty is the key to connection, and why your voice is one of the most powerful tools you have whether you’re speaking on a stage, showing up online, or simply trying to build deeper relationships in your everyday life.

Because the truth is this:

Your voice isn’t something you earn once you feel ready.

It’s something you already have.

And the moment you decide to use it, everything changes.
In This Episode

Courtney and Koco talk about:

• Why storytelling connects with audiences more than facts and statistics
• The real reason so many people avoid sharing their story
• How fear of judgment keeps people from speaking up
• Why perfection actually blocks connection
• How your personal story creates impact and relatability
• The connection between voice, identity, and self-worth
• Why the most powerful speakers focus on transformation instead of information
• How authenticity and radical honesty build deeper relationships
• A simple mindset shift that can help you feel more confident before speaking
Connect with Courtney

If this episode resonated with you, share it with a friend who needs the reminder that their voice matters.

And if you loved this conversation, make sure you’re following Spritz Girl Mindset for more conversations about friendship, identity, self-expression, and radical honesty.

Because the world doesn’t need a more polished version of you.

It needs the real one.
Connect with Koco Gunn

If this conversation inspired you and you want to become a more confident speaker, Koco has created a space specifically for that.

Koco runs a speaker community called Standing O, designed for entrepreneurs and business owners who want to improve their speaking skills, refine their message, and get more confident sharing their voice on stages, podcasts, and online.

Inside the community, Koco helps members craft their signature talks, strengthen their storytelling, and develop the presence needed to truly connect with an audience.

Learn more about Standing O here:
https://thevoicearchitect.com/so-home-page

You can also follow Koco’s work as The Voice Architect, where she shares tips on public speaking, storytelling, and building confidence with your voice.

Season two of the Spritz Girl Mindset Podcast starts with a little radical honesty.

In this solo episode, Courtney shares the real story behind the last few months of her life. On the outside, everything looked great. A successful career, constant travel, a full social life. But internally she was burned out, disconnected from herself, and quietly escaping the life she had built.

This episode is about what happens when you finally stop running and start asking yourself the hard questions.

Courtney talks about leaving a career she loved, navigating the messy middle of change, starting over in a new industry, and learning how to trust herself again. She shares what it looked like to move from surviving in burnout to building a life that actually feels grounded and aligned.

If you’re in an in-between season, questioning your identity, or realizing that the life that once worked for you might not anymore, this episode is for you.

This season of the podcast is about messy middles, radical honesty, identity, and choosing to show up for yourself even when you don’t have everything figured out yet.

Because you don’t have to be perfectly healed or perfectly confident to take the next step.

Sometimes the bravest thing you can do is just say a small yes.

• What it looks like when a life that “looks good on paper” still leaves you burned out
• The difference between intellectualizing growth and actually being honest with yourself
• Leaving a comfortable career and navigating the fear of starting over
• Why high achievers can look like they’re thriving while secretly running on empty
• The Enneagram 6 experience of seeking safety and struggling to trust yourself
• Learning to let yourself be new in a completely different industry
• Why radical honesty matters more than trying to “fix” yourself
• The power of small yeses during an in-between season

Share it with someone who’s in their own messy middle.

And if you’re new here, follow the show so you don’t miss the rest of Season 2. New episodes drop every Thursday.

Instagram: @spritzgirlmindset

Summary:

In this episode of The Spritz Girl Mindset podcast, I sit down with registered dietitian Taylor Lechner, founder of Nourished by Taylor, for a radically honest conversation about women’s health, birth control, and what it really means to trust your body again.

Taylor shares her personal story of getting off hormonal birth control and how it completely changed the way she viewed health, healing, and womanhood. We talk about the lack of informed consent so many women experience, the emotional and physical fallout that often follows, and how self-advocacy and community can become lifelines when you’re trying to make sense of your body’s signals.

This episode isn’t about fear. It’s about ownership. About finding your people. About realizing that vulnerability isn’t weakness. It’s how we reclaim our stories and support each other through the messy middle of it all.

Taylor also shares how she now helps women safely transition off birth control and find balance through functional testing and personalized nutrition. Her work empowers women to feel grounded, confident, and connected in their own skin.

🧡 Spiral with purpose, not panic.

Takeaways:

• Transitioning off birth control is more than a physical process. It’s an act of self-trust.

• Informed consent matters. You deserve to understand what’s going into your body and why.

• So many women carry symptoms they’ve been taught to ignore.

• Advocating for your health doesn’t make you difficult. It makes you powerful.

• Understanding your hormones means learning your body’s language again.

• Vulnerability builds community. Sharing your story might help someone else start theirs.

• Healing is personal. There’s no one-size-fits-all plan and that’s the beauty of it.

• Investing in your health ripples out into every part of your life and relationships.

  
  

  Chapters:

  00:00 Welcome to The Spritz Girl Mindset
  01:33 Taylor’s Story: Life on and off Birth Control
  06:40 What They Don’t Tell You About Hormones
  11:51 PCOS, Endometriosis, and the Stories We’re Not Told
  17:43 How to Advocate for Yourself in Medical Settings
  21:54 Building Confidence and Community
  22:22 The Power of Support in Women’s Health
  26:03 Owning Your Health Journey
  29:36 Real-Life Success Stories
  34:32 Vulnerability as a Form of Strength
  39:06 Nourishment, Self-Care, and Spiraling with Purpose

  
  

  Connect with Taylor!:

  Free Breakup with Birth Control Masterclass: https://nourished-by-taylor.com/free-course
  Instagram: @nourishedbytay
  Website: www.nourished-by-taylor.com
  Podcast: She’s In Sync

  
  

  women’s health podcast, hormonal birth control side effects, transition off birth control naturally, hormone balance, functional nutrition, self advocacy for women, Taylor Lechner RD, Spritz Girl Mindset podcast, Courtney Young podcast, women’s empowerment, cycle syncing, women’s hormones, hormone healing journey

  
  

In this episode of the Spritz Girl Mindset Podcast, I sit down with my friend Nikki Warah to talk about what happens when your identity gets tangled up in what you do, who you help, or the version of yourself you thought you were supposed to be.

Nikki shares her journey from being a health coach to becoming a nail artist, and how that transition wasn’t just a career change. It was a full-on unraveling and rebuilding of self. We talk about hormonal health, burnout, feeling lost in your own body, and the deep grief that comes with realizing the plan you had is no longer the one you actually want.

This conversation is about the part of the hero’s journey no one glamorizes. The in-between. The confusion. The moment you realize that letting go of an old identity might be the most loving thing you can do for yourself.

We talk about trusting your gut when the world expects proof. Choosing creativity as a form of healing. Letting yourself be supported. And redefining success as something that feels like you instead of something that looks impressive to everyone else.

If you have ever sat in the space between who you were and who you are becoming, this episode is going to feel like a deep breath.

What You’ll Hear in This Episode

• Knowing yourself outside of your job title

• Identity shifts that come with hormonal and emotional health changes

• Creativity as a lifeline back to self

• The grief that comes with letting go of past versions of you

• The courage to choose joy and curiosity over expectation

• Why support systems matter when you’re reinventing yourself

• How to trust yourself even when the path makes no sense to anyone else

• Redefining success as something that feels aligned, not approved

• The ongoing nature of self-discovery, healing, and expression

  
  

  This episode is for the girls who are in the middle of the story.
  The ones who are rebuilding.
  The ones who are brave enough to change their minds.

  
  

  
  

  Connect with Nikki!:

  Instagram: @nic.nailed.it

Every great story starts with a breaking point. The moment you realize the world isn’t built for you, so you start building your own.

In this episode of the Spritz Girl Mindset podcast, I sit down with Wendy (@chronicallyhumored), a storyteller, advocate, and chronic illness warrior who turned her pain into power through humor and honesty. What started as survival became something bigger: a roadmap for belonging when your body and brain don’t fit the mold.

We talk about what it means to create your own space when you don’t fit in anywhere else, how humor can save you when everything feels heavy, and why radical honesty might be the most freeing thing you ever try. Wendy doesn’t just talk about resilience. She lives it.

If you’ve ever felt like you had to shrink, this one’s for you.

✨ Because joy in a disabled body is rebellion.
✨ Because belonging isn’t found. It’s built.
✨ And because your story can change someone else’s survival.

Takeaways:

• Storytelling began as a survival mechanism for Wendy.

• Humor is essential for coping with difficult experiences.

• Belonging is about building your own table and choosing who sits at it.

• Radical honesty is a powerful tool for connection.

• Community transforms survival into living.

• Joy in a disabled body is a form of rebellion.

• It’s important to advocate for yourself in medical settings.

• Finding your people often starts with sharing one true thing.

• You don’t have to conform to fit in. Create your own space.

• Your story matters and can impact others profoundly.

Chapters:
00:00 Introduction to Wendy's Journey
02:43 The Power of Storytelling and Humor
05:38 Belonging and Building Your Own Table
07:54 Reclaiming Your Narrative
10:33 Radical Honesty in Connection
12:44 Finding Your Community
15:24 Taking Up Space and Living Authentically
18:19 The Daily Reality of Chronic Illness
21:05 The Importance of Sharing Your Story

In this week’s episode of the Spritz Girl Mindset Podcast, I sit down with Abigail Gagnon for a conversation that feels like a deep exhale. It is about grief, purpose, and the kind of healing that comes from being truly seen.

Every hero’s journey starts with a breaking point. For Abigail, that moment came when chronic illness turned her world upside down. The plans she had, the roles she played, and the way she saw herself all began to shift. But what emerged through that pain was something powerful, a deeper connection to herself, her community, and her faith.

We talk about the hard parts: the loneliness of grief, the messy middle of rebuilding your identity, and how purity culture can quietly shape the way women see their worth. Abigail opens up about finding purpose when everything changes and how community, empathy, and storytelling became her way back home to herself.

This episode is for anyone learning to make peace with the version of themselves that is still healing. It is a reminder that you are not defined by your pain or your productivity. You are defined by your story and your willingness to keep showing up for it.

✨ What You’ll Learn in This Episode

• How community can transform the experience of chronic illness

• Why grief is not just something to move through, but something that reshapes you

• How to rediscover purpose when life does not go as planned

• The power of creating safe spaces for honest conversations

• Understanding your worth outside of your roles and titles

• How purity culture impacts identity and self-expression

• Why storytelling heals for both the teller and the listener

• How faith can evolve into a personal, freeing journey

• The importance of empathy in supporting others

• Why your story still matters, even in your most uncertain seasons

  
  

  Chapters

  
  

  00:00 Introduction to Chronic Illness and Community Building

  03:17 Navigating Grief and Identity Shifts

  06:14 The Role of Faith in Personal Struggles

  09:02 Finding Purpose Beyond Illness

  12:00 Empowering Others Through Shared Stories

  15:05 Redefining Self-Worth and Identity

  18:06 The Importance of Genuine Connection

  20:45 Lessons from Life Changes and Transitions

  27:08 The Burden of Expectations

  28:20 Unmasking Identity and Personal Growth

  30:44 Understanding the 'Why' Behind Beliefs

  32:38 Contextualizing Faith and Scripture

  35:34 Breaking Free from Silence and Smallness

  39:01 The Power of Labels and Tools

  43:17 Challenging Purity Culture and Labels

  47:09 Embracing Your Story and Purpose

  
  

  Connect with Abigail!

  Instagram & Threads: @beyoutiful_legacy

  
  

This week on the Spritz Girl Mindset Podcast, I sat down with my friend (and insanely talented stylist) Shelby Crenn for a conversation that is about way more than just hair. We talk about how hairdressing is never just about the cut or color. It is about vulnerability, identity, and letting yourself be seen.

We dive into girlhood and the ways our younger selves show up in our careers and relationships, plus the messy truth about building friendships as adults. Shelby opens up about what it means to start fresh in a new place, why authenticity matters so much in creating connection, and how the salon chair has become a safe space for her clients to express who they really are.

This episode is a blend of story, laughter, and the kind of radical honesty that makes you feel less alone. Whether you have ever sat in a stylist’s chair or been the friend who needed to shoot her shot to make a new connection, there is something in here for you.

✨ What You’ll Learn in This Episode

• Why it is okay (and even necessary) for the plan to change

• How girlhood shapes the way we show up in life, work, and friendships

• Why real authenticity builds lasting connection (not just surface-level vibes)

• The role vulnerability plays in creating safe spaces at the salon and in friendships

• How to “shoot your shot” in friendship and why it matters

• Why mistakes are not failures, they are part of your story

• The power of finding common threads in our stories to deepen connection

• How hair can be more than style. It is a form of identity and self-expression

This one is for the girls who are redefining themselves, who want deeper friendships, and who believe their story deserves to be told.

Connect with Shelby!

Instagram: @shelbycrenn

Tiktok: @shelby.renner6

Book With Shelby!: https://booking.mangomint.com/886505?staffId=79&fbclid=PAZXh0bgNhZW0CMTEAAaclR0JdxNvKaTrWM1cur_yNxQ43E30nCNJrpijw5kqQQLgEFwhRWn23WlD7nA_aem_qGWE57SEjHLnoybklzfw9w