What if your anxiety, fatigue, hormone issues—or even how you show up in your relationships—wasn’t just “in your head”… but rooted in a dysregulated nervous system?

In this powerful conversation, we sit down with Katie O’Leary, trauma-informed coach, somatic therapist, and host of The Stress Mess Podcast, to explore how trauma and chronic stress impact women's hormones, health, and home life—and how to gently begin healing.

Whether you’ve experienced “big T” trauma or you’ve simply lived under chronic stress, this episode offers clarity, compassion, and science-backed tools to support your healing journey.

• The real definition of trauma (it’s not just what happened to you)
• How chronic stress and trauma affect your hormones, metabolism, and mood
• Signs of nervous system dysregulation that show up in everyday life
• How to know if you’re living in survival mode
• The vagus nerve’s role in healing & simple ways to activate it (no fancy tools required!)
• How trauma patterns play out in parenting, relationships, and emotional safety
• Why co-regulation matters more than perfect routines
• What regulation really looks like for real women with full lives

Katie O’Leary, LPC is a licensed mental health counselor, trauma-informed coach, and host of The Stress Mess: Laughing Through Trauma podcast. Through somatic therapy and nervous system education, she helps women reclaim their health, self-trust, and safety in their own bodies.

📲 Connect with Katie:

• Instagram: @‌katieostresscoaching
• Website: www.oakmountainmh.com
• Podcast: Stress Mess: Laughing Through Trauma

Your body isn’t broken—it’s adaptive. Healing starts with safety, not perfection.

And yes—regulating your nervous system really can change your hormones, energy, and home life.

🎧 Tune in now to understand how trauma impacts hormones, how to work with your nervous system, and how to break free from generational patterns of survival.

👉 Loved this episode? Share it with a friend, leave a review, or tag us with your biggest takeaway!

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

✨ Ads from this Episode: ✨

Purchase the Fierce Birth Prep & Postpartum Recovery Course here:

https://fierce-not-fragile.kit.com/products/fierce-birth-prep-postpartum-recovery

Hosted on Acast. See acast.com/privacy for more information.

In this episode we're diving into the mental, emotional, and energetic side of birth with the incredible HeHe Stewart—evidence-based doula, founder of The Birth Lounge, and host of The Birth Lounge Podcast.

We explore why mindset is just as important as physical prep, how to mentally and emotionally prepare for labor, and how to take responsibility for your experience without fear or overwhelm. Whether you’re planning a hospital birth, a home birth, or are still figuring it all out—this conversation will leave you feeling informed, inspired, and empowered.

• Why mindset shapes your birth experience more than you think
• The most common emotional blocks that show up in labor
• How to build a birth team that supports your values and intuition
• The difference between surrender and giving up control
• Practical tools for advocating for yourself in the hospital
• Coached pushing vs. intuitive pushing, fetal ejection reflex & laboring down
• Induction methods: natural vs. medical
• Epidurals: how to stay empowered if you choose one
• Breech & twin vaginal births—what HeHe wants you to know
• What you can actually decline in a hospital (yes, even if it’s "policy")

HeHe Stewart, founder of The Birth Lounge and host of The Birth Lounge Podcast, is a fierce advocate for evidence-based, empowered hospital births. Through her education platform and support programs, she helps women rewrite their birth stories from fear to confidence.

📲 Connect with HeHe:

Instagram: @‌tranquilitybyhehe

Website: www.thebirthlounge.com

Podcast: The Birth Lounge Podcast

Listen now and don’t forget to share this episode with a mama-to-be who needs this kind of support 💛

✨ If you loved this conversation, leave a review and let us know your biggest takeaway!

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

✨ Ads from this Episode: ✨

Purchase the Fierce Birth Prep & Postpartum Recovery Course here:

https://fierce-not-fragile.kit.com/products/fierce-birth-prep-postpartum-recovery

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode, we’re diving into a topic that affects so much more than just diabetes —blood sugar regulation.

We’re talking energy, moods, hormones, cravings, fertility, and more. Whether you’re in your cycling years, pregnant, postpartum, or navigating PCOS or thyroid challenges, this episode will help you understand how stabilizing your blood sugar can stabilize your life.

💡 Here’s what we cover:

🔹 Why blood sugar regulation is foundational for women’s health

→ From PMS to ovulation and mood swings to metabolism, your hormones depend on steady blood sugar to function well.

🔹 Common signs your blood sugar might be out of balance

→ Think: hangry crashes, intense cravings, poor sleep, and cycle irregularities.

🔹 Root causes of blood sugar dysregulation

→ Including undereating, high stress, postpartum shifts, poor sleep, mineral imbalances, and more.

💌 Links & Resources Mentioned:

✨ Women's Metabolism + Hormones Made Simple— Our masterclass on what your body actually needs at each life stage.

🥤 Fresh Test (GD Friendly Glucose Drink Alternative) — A clean option we love for gestational diabetes screening.

📘 5 DAYS TO BETTER ENERGY, MOODS & PERIODS GUIDE — A free guide to start supporting your blood sugar right away.

🌿 PCOS 101 — The foundations of healing PCOS from a root cause, whole body approach.

🍊 Fruit of the Womb: PregnancySafe Bitters — Our favorite way to support digestion + blood sugar in pregnancy.

📣 Ready to Feel More Balanced?

Subscribe, leave us a 5-star review, and share this episode with a friend who needs to hear that their “low energy” might actually be a blood sugar issue 💛

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider.

Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: https://l.bttr.to/Yj3AA

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: Personalized coaching that meets where you are & gets you to where you want to be.

Hosted on Acast. See acast.com/privacy for more information.

🎙 SEASON FINALE: Fun, Feels & Getting Personal — Q+A Session!

We’re closing out the season with a bang — and a whole lot of laughs, insight, and maybe even a few surprise confessions. In this special season finale, we flipped the script and put each other in the hot seat with a round of fun, thoughtful, and “totally unscripted” 😉 questions.

From morning rituals and motherhood musings to our most niche hill-to-die-on opinions (yes, we went there), this episode is part reflection, part giggle-fest, and all heart. We opened up about what we’re unlearning, what keeps us grounded, and the goals we’ve quietly tucked away—and now are ready to speak out loud.

Oh, and did we mention irrational loves, favorite books (Buy Back your Time by Dan Martell and Real Self Care by Pooja Lakshmin MD), and bucket list travel dreams? 🥹🌍

We’re so grateful you’ve been here with us for this season. As we wrap up, we’d love to hear from YOU:

✨ What was your favorite episode of the season?

Send us a DM or tag us—we're all ears as we dream up what's next.

Thanks for being part of this community. We truly couldn’t do it without you 💛

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

🎙️ Episode Recap: Birth is one of the most powerful experiences in a woman’s life, yet so many approach it with fear and uncertainty. In this episode, we’re joined by Miri, a homebirth and birth center midwife, to break down what every woman should know about birth. We’ll explore the truth about physiological birth, different birth options, how to prepare, and how to navigate medical interventions with confidence. Because when you understand your body and your choices, you can step into birth feeling informed and empowered.

🔹 Meet Miri – What led her to midwifery & her perspective on birth

🔹 What women need to know about birth – Separating truth from fear

🔹 Why so many women fear birth today – The role of media, culture & the medical system

🔹 Understanding physiological birth – What your body is designed to do

🔹 Birth options explained – OBs vs. midwives vs. doulas, home birth vs. hospital vs. birth center

🔹 Mindset & birth – Why birth is something a woman does in her body, not in her head

🔹 How to prepare for an empowered birth – Practical steps for confidence & trust

How to connect with Miri:

IG: @‌miri_the_birth_nerd

✨ Powerful Quotes about Birth:

“Your surges are not more powerful than you because they are you.”

“Giving birth is something a woman does in her body, not in her head.”

Films:

Business of Being Born

Born at Home

Podcasts:

Ultimate Home Birth Episode

Meditations/Visualizations:

Birth Meditation + Guided Visualization - Johanna’s Fav!

A Meditation For A Calm Labor and Delivery - Amber's Fav!

Guides + Courses:

Birth Prep & Postpartum Recovery Course:

Fierce Birth Prep & Postpartum Recovery Course

90 Day Fertility Checklist 90 Day Fertility Checklist

✨ Let’s Connect! *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Episode Overview: Discover how stress uniquely affects women's bodies and learn practical strategies to build resilience through female physiology. Work with your body, not against it!

What You'll Learn

🔹 How women's bodies process stress differently

🔹 Impact on hormones, nutrition, and overall health

🔹 Practical stress regulation techniques

🔹 Movement strategies for different stress states

🔹 Energy management and boundary-setting

🔹 Simple habit-stacking methods

🔹 Eustress vs. distress

🔹 Unique cortisol patterns and "tend-and-befriend" response

🔹 Effects on hormones, nutrients, metabolism, and sleep

🔹 Quick stress inventory exercise

🔹 Diaphragmatic breathing (5 in, 7 out)

🔹 Pattern interrupts and 5-4-3-2-1 grounding technique

🔹 Dancing, breathwork, nature, and strength training

🔹 The minimum effective dose principle

🔹 Creating your personal "movement menu"

🔹 Identifying energy drains vs. energy sources

🔹 Setting tech boundaries and learning to say no

1. Track daily stress levels on a 1-10 scale
2. Create your movement menu
3. Implement one key boundary this week
4. Choose one habit stack to practice

"The goal isn't to eliminate stress but to build your capacity to respond effectively, recover completely, and remain grounded."

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

🎙️ Episode Recap:

Ever feel stuck in the cycle of starting strong, losing motivation, and giving up—only to start again later? The missing piece might not be discipline or willpower—it’s your WHY. In today’s episode, we’re diving into why uncovering your deeper purpose is a game-changer in every area of life—health, business, motherhood, and beyond.

🔹 Why motivation fades & how your why keeps you moving forward

🔹 The compass vs. the treadmill: Are you making real progress or just running in place?

🔹 Personal stories on how finding our WHY shaped pregnancy, postpartum, and business

🔹 How your why simplifies decision-making & helps filter overwhelm

🔹 The power of support & accountability—why you don’t have to do this alone

🔹 Actionable steps: Journal prompts, daily mantras, vision boards & more

✨ Your Next Step: Take a moment today to ask yourself—what’s your why? Not just the surface-level answer, but the deep, emotional reason that will keep you going when motivation fades.

💡 We’d love to hear from you! Share your why with us—tag us on Instagram or send us a message. And if you need support, we’re here for you. Let’s build this life together!

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

🎙️ Episode Recap:

In this episode, we’re breaking down everything you need to know about pelvic floor health—what it is, why it matters, and how to care for it at any stage of life. Whether you’ve had kids or not, this episode is a must-listen for understanding how your pelvic floor impacts your core strength, bladder control, intimacy, and more.

🔹Amber’s pelvic floor journey – 2 births, pelvic organ prolapse, and lessons learned

🔹 What is the pelvic floor? – Why every woman (yes, even if you haven’t had kids) should care

🔹 Signs of pelvic floor dysfunction – From leaking to hip pain to UTI-like symptoms

🔹 The truth about a “tight” pelvic floor – Why sucking in your stomach all the time is hurting you

🔹 Hypertonic vs. Hypotonic pelvic floors – Understanding tension vs. weakness

🔹 Why Kegels aren’t always the answer – What your pelvic floor actually needs

🔹 The mind-body connection – How stress, posture, and movement play a role

🔹 Pelvic floor care basics – Strength training, breathwork, bladder habits, and more

📩 Resources Mentioned:

📌 Pelvic Floor Relaxation Guide – Learn how to relax & release tension

📌 Pelvic Floor 101 MasterClass – Deep dive into pelvic floor health

✨ Let’s Connect!

Have questions about pelvic floor health? Send us a DM or tag us on Instagram—we’d love to hear from you!

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

***TRIGGER WARNING: Talking about miscarriage in this episode***

🎙️ Episode Recap:

In this episode, we’re diving deep into preconception, early pregnancy, and Johanna’s first trimester experience. If you’ve ever wondered what goes into preparing for pregnancy beyond just taking a prenatal, this episode is for you.

🔹 Why we wanted to record this episode – The episode that changed Johanna’s perspective

🔹 Prepping for conception – Why this isn’t talked about enough

🔹 The instant gratification mindset – We plan weddings for years but barely prep for pregnancy

🔹 Pelvic floor & nourishment prep – How to support your body before pregnancy

🔹 The reality of mineral depletion during pregnancy – What’s really happening inside your body

🔹 Beyond prenatals – Why a supplement alone isn’t enough

🔹 Male fertility prep – Why preconception isn’t just about the mother

🔹 Early pregnancy symptoms – How Johanna knew she was pregnant

🔹 First trimester recap – Symptoms, struggles, and what helped

📩 Resources Mentioned:

📌 Fertility Blood Work Post – What labs can tell you about your fertility

📌 Whole Food Prenatal – The prenatal, as nature intended

📌 90-Day Fertility Checklist – A step-by-step guide to preconception prep

📌 Hormone Balancing Blueprint – A roadmap to balanced hormones

📌 Fierce Birth Prep & Postpartum Recovery Course – Birth & postpartum support

📌 Free Birth Planning E-Book – Grab your free guide now

✨ Let’s Connect!

Have questions about preconception or pregnancy? Send us a DM or tag us on Instagram—we’d love to hear from you! Contact us: [email protected]

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider.

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

🎙️ Episode Recap:

When we talk about nourishment, we’re talking about so much more than just food. True nourishment touches every part of your life—your mind, body, and soul. In this episode, we’re diving into what it really means to be nourished and why so many women are running on empty.

🔹 Beyond food & diet – What true nourishment looks like in every area of life

🔹 Mental & emotional well-being – The invisible weight women carry

🔹 Thriving vs. surviving – Why so many are running on fumes

🔹 Self-care isn’t selfish – Why taking care of yourself is necessary, not a luxury

🔹 How nourishment impacts pregnancy, postpartum & breastfeeding

🔹 The societal double standard – Why investing in yourself is seen as ‘selfish’ but overworking isn’t

🔹 The pressure to ‘do more’ – How hustle culture is making women feel depleted

🔹 Our personal journeys with nourishment – How this shift has changed our lives & businesses

🔹 Small shifts that make a big impact – Sleep, stress, movement, fun & connection

📚 Books We Mentioned:

📖 How Are You, Really?

📖 The Let Them Theory

✨ Let’s Keep the Conversation Going! Have you felt the pressure to keep pushing at the expense of your well-being? What does nourishment look like for you? Tag us on Instagram or send us a DM—we’d love to hear from you.

📩 Links & Resources: *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: [email protected]

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.