Episodios

  • 184. Tired of Being the Good Girl? How to Break Good Girl Conditioning with Emilie Karun

    184. Tired of Being the Good Girl? How to Break Good Girl Conditioning with Emilie Karun
    Apr 16 2026
    Ever wonder why life can look good on paper, yet still feel like something is missing? In this episode, Whitney sits down with life coach and founder of The Good Girl Revolution, Emilie Karun, for a conversation about the "good girl" rules so many women grow up with: the pressure to be nice, keep everyone happy, not ask for too much, and hold it all together. Emily opens up about creating the life she always thought she wanted, only to realize she still felt disconnected from herself. Together, she and Whitney talk about how women can lose themselves in motherhood, marriage, work, and trying to meet everyone else's expectations. They also dig into boundaries, guilt, people-pleasing, and why wanting more for your life doesn't make you selfish. It usually means there's a part of you asking to be heard. If you've ever felt guilty for wanting more or wondered why life feels heavy even when it looks good on the outside, this one will speak to you. Here's what you can look forward to in this episode: What "good girl conditioning" is and how it shapes women's lives Why wanting more doesn't mean you're ungrateful or selfish The hidden cost of people-pleasing and overgiving Why boundaries are essential for protecting your energy Learning to trust your desires and inner voice again How to stop living only through roles like mom, wife, or career title Practical ways to reconnect with who you are beneath expectations Reflection question to ponder:  What do I want? Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast Connect with Emilie: Instagram | Website | Private Podcast Series
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    41 m
  • 183. Feeling Rushed in Motherhood? What Safari Taught Me About Slowing Down

    183. Feeling Rushed in Motherhood? What Safari Taught Me About Slowing Down
    Apr 9 2026

    Ever feel like you're constantly rushing through life, but not actually feeling present in it? In this mini jolt, Whitney shares reflections from a recent family trip to Kenya and Tanzania, and the lessons it sparked around energy, pace, and how we move through motherhood. From early morning safaris to watching animals in the wild, this experience shifted the way she thinks about how we spend our time and attention.

    Whitney breaks down two simple but powerful takeaways: why being more selective with your energy matters (especially as a mom), and how embracing a "pole pole" (slower slower) pace can help you feel more grounded in your everyday life.

    If you've been feeling stretched thin, constantly in go-mode, or a little disconnected from yourself, this is a gentle reset. Press play to start moving through your days with a little more intention and a lot more ease.

    Here's what you can look forward to in this episode:

    • My family trip to Africa and the lessons learned while there

    • How to become more intentional with your time

    • The meaning of "pole pole" and how it applies to motherhood

    • Choosing the energy you want to embody in this season of life

    Reflection question to ponder:  What energy do I want to embody in this hopeful season of spring, and what pace would support that?

    Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session

    Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast
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    20 m
  • 182. Mom Brain Explained: Why You Feel Forgetful After Kids (and What's Really Happening) with Dr. Jodi Pawluski

    182. Mom Brain Explained: Why You Feel Forgetful After Kids (and What's Really Happening) with Dr. Jodi Pawluski
    Apr 2 2026
    Does it feel like your brain has become mush ever since becoming a mom? In this episode, Whitney connects with neuroscientist and therapist Dr. Jodi Pawluski to unpack the truth about "mommy brain" and what's actually happening in the brain during pregnancy and postpartum. Despite what we've all joked about, your brain isn't actually turning to mush; it's changing in really intentional ways to help you care for your child. Together, they break down the science behind mom brain, why so many women experience brain fog, forgetfulness, and overwhelm, and how mental load and modern motherhood can make it all feel even heavier. You'll learn how your brain is changing, why those changes matter, and how to better support your brain during this season. Hit play to shift the way you see your brain, and start supporting it in a way that actually works for this season of life. Here's what you can look forward to in this episode: What "mommy brain" really means Why your brain can feel foggy when it's working overtime What's changing in the brain during pregnancy and postpartum How mental load affects your memory, focus, and emotions Why modern motherhood can feel so mentally overwhelming The importance of support, partnership, and not doing it all alone Simple ways to support your brain in everyday life Reflection question to ponder:  What does my mom brain need? Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast Connect with Dr. Pawluski: Instagram | Website | Book: Mommy Brain | LinkedIn | Podcast: Mommy Brain Revisited | Substack
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    41 m
  • [REPLAY] Stop Making Excuses: Radical Self-Responsibility & Becoming Your Highest Self with Tracy Litt

    [REPLAY] Stop Making Excuses: Radical Self-Responsibility & Becoming Your Highest Self with Tracy Litt
    Mar 26 2026

    Have you caught yourself wondering why you keep getting in your own way? We all do it, and sometimes we do it without even realizing it. In this episode, Whitney connects with Tracy Litt, founder of The School of Becoming, to talk about the life-changing practice of radical personal responsibility.

    Her message is super simple, yet impactful: We are both our obstacles and our answers. Once we stop making excuses and start owning our choices, everything shifts, and we start to become an energetic match for our desires.

    During the conversation, Tracy shares how embracing this mindset can change the way we see everything around us. Even small things like swapping out the simple phrase "I can't" for "I won't" can be extremely powerful. Plus, she offers a quick and easy breathwork practice to calm your nervous system.

    If you're in need of a perspective shift or just need a little nudge to stop holding yourself back, this conversation is sure to leave you feeling inspired.

    Here's what you can look forward to in this episode:

    • Understanding radical self-responsibility
    • Excuses are the lies we tell ourselves
    • Breaking free and repatterning your mind
    • Changing your mindset from "I can't" to "I won't"
    • What Tracy wishes every woman knew about the nervous system
    • Breathwork tools that can easily be used in our day-to-day lives

    Reflection question to ponder: What am I afraid of?

    Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session

    Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast

    Connect with Tracy: Instagram | Website
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    44 m
  • 181. Feeling Lost in Motherhood? 3 Questions to Help You Reconnect With Yourself

    181. Feeling Lost in Motherhood? 3 Questions to Help You Reconnect With Yourself
    Mar 19 2026
    Have you ever had a quiet moment as a mom and suddenly thought, Where did I go? Somewhere between the school schedules, emotional labor, and taking care of everyone else, it's easy to lose touch with yourself in the middle of motherhood. In this mini jolt episode, Whitney talks about something many moms feel but rarely say out loud: the slow drift away from yourself that can happen during the busy years of parenting. She shares why the mental and emotional load of motherhood can make it hard to stay connected to your own needs, how the ripple effects of the pandemic may still be adding extra weight for many families, and why so many women end up running on autopilot. Whitney also introduces a simple but powerful tool called the Aliveness Check-In, three questions to ask to help you reconnect with yourself in small, realistic ways, even on the busiest days. If you've been feeling disconnected, stretched thin, or like you're constantly showing up for everyone else but not for yourself, this episode is for you. Press play to learn the three simple questions that can help you reconnect with yourself and start feeling more alive in your own life again. Here's what you can look forward to in this episode: The mental and emotional load moms carry every day The difference between identity shift and identity drift during motherhood Why small moments of self-connection matter more than big life changes Aliveness Check-In - A simple self-reflection practice The three questions to ask yourself to reconnect with what you need: Reflection question to ponder:  How do I come home to myself right in the middle of the mess, the noise, the beautiful chaos of the motherhood journey? Take a listen to these past episodes: Episode 178 - How to Slow Down as a Mom: Trusting Cycles, Capacity & Fallow Seasons Episode 165 - 3 Daily Reset Rituals Every Mom Needs When She Feels Burnt Out Episode 161 - A Simple Play Ritual for Moms to Relieve Stress and Feel More Alive Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast
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    15 m
  • 180. How to Declutter Your Home and Life: The Minimalista Approach with Shira Gill

    180. How to Declutter Your Home and Life: The Minimalista Approach with Shira Gill
    Mar 12 2026
    Is all the stuff you own actually making your life better, or has it quietly become one more thing to manage? In this episode, Whitney sits down with organizing expert and author Shira Gill to talk about what it really looks like to live with "just enough." And honestly, it's not about stark white spaces or getting rid of everything you own. She shares a more practical, flexible approach to minimalism — one that helps you shape a home that genuinely supports your life. They talk about how clutter quietly adds stress and friction to everyday life, especially for busy women and mothers who are already juggling a lot. Shira walks through her five-step process for simplifying your space — clarify, edit, organize, elevate, and maintain — and explains why getting clear on your values makes decluttering not only easier, but far more intentional. It's less about perfection and more about creating space for the things that truly matter. If you've been craving a home that feels calmer, lighter, and easier to maintain, this conversation will leave you both inspired and equipped with simple places to begin. Press play to hear how simplifying your space can create more room for the life you actually want to live. Here's what you can look forward to in this episode: Why minimalism isn't one-size-fits-all, and how to define what "enough" looks like for your life How clutter adds stress, mental load, and pressure to everyday life Why getting clear on your values makes decluttering easier Shira's five-step approach: clarify, edit, organize, elevate, and maintain The power of a simple 15-minute decluttering practice Questions to ask yourself when deciding what to keep or let go Simple systems that make it easier to maintain an organized home How owning less can create more space for connection, creativity, and joy Reflection question to ponder:  What is one thing I want to create space for in this season? Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast Connect with Shira: Instagram | Website | Newsletter | Books: Minimalista, Organized Living, and LifeStyled
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    43 m
  • 179. End Emotional Outsourcing: Nervous System Tools for Women Who People-Please and Overgive with Beatriz Albina

    179. End Emotional Outsourcing: Nervous System Tools for Women Who People-Please and Overgive with Beatriz Albina
    Mar 5 2026
    Have you ever noticed yourself scanning someone's face for approval, changing your answer to keep the peace, or realizing you're not even sure what you actually want anymore? In this conversation, Whitney sits down with Beatriz Albina to unpack the habits so many women, especially mothers, quietly carry: people-pleasing, perfectionism, and codependency. Together, they explore where these patterns come from, why they're actually brilliant survival strategies, and how they get wired into our nervous systems over time. You'll learn why these habits aren't personality flaws but learned protective responses shaped by family systems and larger cultural conditioning. Beatriz introduces "emotional outsourcing" as a non-shaming way to understand these patterns. They dive into somatic practices, nervous system regulation, the difference between slowing down and checking out, and simple daily ways to reconnect with your own internal voice. This conversation is empowering, compassionate, and deeply validating. You'll walk away with practical tools and a new lens on your patterns that feels hopeful instead of shame-filled. If you're ready to stop abandoning yourself in the name of being a "good" mom, partner, or woman, and start building safety, belonging, and worth from within, press play. Here's what you can look forward to in this episode: The concept of "emotional outsourcing" Why people-pleasing and perfectionism are wired into the nervous system How emotional outsourcing is located in the body and nervous system The science behind why we can't think our way out of these habits Tools for regulating the nervous system during moments of activation The significance of daily self-check-ins to reconnect with personal desires and needs. How chronic over-giving and hypervigilance impact long-term health Simple somatic practices that help you reconnect with your body and shift these patterns Reflection question to ponder:  Where can I be a little kinder to myself? Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast Connect with Beatriz: Instagram | Website | Book: End Emotional Outsourcing | The Feminist Wellness Podcast
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    38 m
  • 178. How to Slow Down as a Mom: Trusting Cycles, Capacity & Fallow Seasons

    178. How to Slow Down as a Mom: Trusting Cycles, Capacity & Fallow Seasons
    Feb 26 2026
    Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session Have you ever felt behind before the day even really starts? Like, no matter how hard you try, you just can't catch up? In this Mini Jolt, Whitney talks honestly about what it looks like to stop fighting the pace of motherhood and actually let yourself slow down. When the kids are sick, work shifts, plans fall through, and the mental load keeps running in the background, it's so easy to go into survival mode, juggling everything, dropping nothing, and quietly exhausting yourself in the process. Whitney shares her own moments of feeling stretched thin and the pressure to "keep producing" even when life clearly has other plans. She talks about what she calls fallow seasons, those stretches where you're not operating at full capacity, and maybe you're not meant to be. Instead of seeing them as setbacks, she offers a different lens: maybe they're restorative. Maybe they're necessary. You'll hear practical ideas for building a little more white space into your days and giving yourself a buffer instead of burnout. If you've been feeling scattered, depleted, or like you're chasing life instead of living it, this conversation will meet you right where you are. Press play for a reset, a reframe, and a reminder that slowing down might be the most powerful thing you do this season. Here's what you can look forward to in this episode: The constant pressure to keep up in modern motherhood The idea of "fallow seasons" and why not every season is meant for output Letting go of productivity as your measure of worth Creating white space and a buffer in your daily life Small, practical ways to slow down without everything unraveling Reframing rest as responsible, not indulgent Reflection question to ponder:  How can I more gently honor and inhabit the wave of life I'm in and how much capacity I have right now, in my season of caregiving? Take a Listen to Episode 35: Recovering The Lost Art of Rest with Dr. Saundra Dalton-Smith Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast
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    20 m