Transform with Toska: Strength. Freedom. Self-love.

In this episode, Julia joins me for an honest conversation about growing up with divorced parents and why their separation ultimately brought her a sense of happiness. We talk about how those experiences shaped her life and relationships, her time living in Thailand, and what dating can look like when the pool feels very small.

Julia also opens up about being 41, single, never married and without children, and building a full, successful life on her own terms.

Follow Julia on Instagram: @juliapanchkowry

Toska opens up about the transition and evolution of both her podcast and her life. What began as a space focused on health, fitness and body transformation has grown into something much deeper: conversations about rebuilding after heartbreak, abuse, betrayal and loss of identity.

Toska shares how her own journey of leaving a painful 17 year relationship transformed the direction of her work and why thousands of women began connecting with her not only for fitness inspiration, but for honesty, safety and understanding. She speaks openly about trauma bonds, emotional healing, rebuilding self trust, identity shifts and why understanding the psychology behind painful relationships is such an important part of moving forward.

This episode is also an introduction to the next chapter of Transform With Toska 🦋 including upcoming conversations with women from all walks of life, the launch of the Many Butterflies community, future workshops, events, programmes and deeper discussions that go beyond what can be said in a short social media video.

Raw, funny, emotional and hopeful, this is an episode for any woman learning how to rebuild her life and remember who she is again.

In this episode, I explore where our fear of fat actually comes from and why so many women feel at war with their bodies, even when they’re healthy, active, and doing “all the right things.” This isn’t a conversation about extremes or promoting obesity. It’s about understanding internalised fatphobia, how society has taught us to attach meaning, morality, and worth to body fat, and why that fear so often drives shame, panic, restriction, and disordered eating.

We talk about how fat is medically misunderstood, how fear is reinforced through healthcare, media, and diet culture, and how early messages around food and bodies shape our relationship with eating for life. I share personal experiences, stories of women I love, and why acting from fear almost always backfires, while calm, informed care allows bodies to settle where they’re meant to be.

This episode is for anyone who has ever panicked over weight gain, felt judged for their body, or wondered why “just being healthy” feels so hard. My hope is that it brings understanding, compassion, and relief, and helps you separate real health from fear-driven pressure.

This episode explores one of the most powerful and overlooked parts of a woman’s health journey: outgrowing the identity that’s been holding you back. As Toska speaks to women this winter, she’s noticing a familiar struggle - not with motivation or routines, but with identity. So many women want to feel stronger, healthier and more consistent, yet deep down they still see themselves as the woman they used to be.

This conversation gets to the heart of that identity conflict. You’ll learn how your past experiences, old patterns, childhood conditioning and years of putting yourself last can quietly shape your self-worth. You’ll hear why your habits drift back to what feels familiar, why you sabotage when things go well, and why consistency feels hard when you’re still living inside an outdated version of yourself.

Toska shares her own identity shift - the moment she stopped surviving and started becoming the woman she needed to be for herself and her son. She explains how to break loyalty to the old roles you’ve carried, how to build micro evidence for the woman you’re becoming, and how to grow beyond the identity you learned, inherited or were conditioned into.

This episode is for every woman who feels she’s outgrown her past but hasn’t yet stepped into her future. It’s about releasing old stories, rewriting who you are and rising into the woman you were meant to become.

This is the work that changes everything - from the inside out.

This episode goes deeper into the emotional side of body image - the part women rarely speak about but silently struggle with. As the cold November season brings heavier clothes, darker evenings and more time indoors, many women notice the critical voice in their head getting louder. The voice that comments on every angle, every photo, every reflection. The voice that tells you your body should be smaller, tighter, more controlled.

In this conversation, Toska breaks down where this inner critic actually comes from, why body image has nothing to do with your physical body, and how mirrors and photos become emotional triggers rather than sources of truth. She explains the cultural pressures that teach women to tie their worth to their appearance and shares the personal shift she experienced when she saw herself through her son’s eyes instead of her own criticism.

You’ll learn practical tools to soften your self-talk, stop body checking, reduce comparison, choose clothes that fit the body you have today, and rebuild trust through small, consistent actions. Toska also shares how focusing on what her body does for her -  carrying her, supporting her, allowing her to show up for her son - encourages her to look after it from a place of gratitude instead of punishment.

This episode is for every woman who has ever looked in the mirror and felt not enough. It’s a gentle reminder that you don’t need a smaller body. You need a kinder voice, a softer lens and a relationship with yourself that feels like home. 

This episode explores the emotional layers that sit underneath perfectionism. Toska breaks down the pressure women feel to “do it all”, the guilt that kicks in when they take time for themselves, and why all or nothing thinking becomes the default when life feels overwhelming. She explains how these three forces team up to sabotage consistency, create constant restarts and make women feel like they’re failing even when they’re trying. Toska shares the emotional triggers that activate this cycle, and gives practical tools to lower the pressure, release guilt and move away from extreme thinking. The episode teaches women how to build calm, flexible habits so they can stay consistent even on messy, stressful days and finally break free from the pressure cycle.

In this episode, Toska breaks down how perfectionism quietly sabotages women’s health journeys. She explains how perfectionism shows up in workouts, eating habits, planning, and daily routines, and why it leads to quitting, restarting and feeling stuck. Toska shares her own experiences with all or nothing thinking, wasted gym memberships, rigid expectations, and the shift that helped her become consistent for years. You'll learn why perfectionism is driven by fear, how it destroys self trust, and how to replace it with flexible, sustainable habits. Toska gives practical tools like 'focus on minimums' rule, the 'one step' rule, removing the idea of a ruined day, and building self kindness. The episode teaches you how to break free from perfectionism so you can stay consistent, feel calmer around food and training, and finally make progress that lasts.

Food freedom looks effortless for Toska now, but it wasn’t always. She built it through awareness, discipline and clarity. Not restriction. Not fear. Just learning what her body needed so she could finally trust herself around food.

In this episode, she shares the real process that took her from bingeing and overthinking to intuition and calm eating.

The habits. The swaps. The muscle. The healing. The season of effort that created the freedom she has today.

Awareness first. Freedom after. She’s glad she did it and now you can too.

In this episode, we explore what real transformation looks like when you stop fighting your body and start working with it. Instead of treating your body like a problem to fix, you learn to treat it like a relationship to nurture.We talk about patience, kindness, and trust.We talk about letting go of punishment and reconnecting with yourself.And we break down why true strength isn’t just in your muscles but in the peace you build inside.

This episode is a reminder that your body has carried you through every season of your life. When you honour it, listen to it, and fuel it with compassion, everything changes. This is the shift that creates long-term health, confidence, and real strength from the inside out.

Every woman wants to feel stronger, healthier, more confident, but most start in the wrong place. They change their food and workouts but forget the most powerful part of transformation: the mind.

In this episode, Toska explores how your thoughts, language, and beliefs shape your body more than any diet or plan ever could. You’ll learn:

• Why mindset always comes before transformation

• How to shift from “I have to” to “I get to”

• How your thoughts influence your hormones, hunger, and habits

This is a powerful reminder that the body you want starts with the mind you feed. When you begin thinking thoughts that support growth, your body follows.

Tune in and discover how to stop forcing change and start feeding it.