🪞 Episode OverviewIn this solo episode, Heather dives deep into the power of pause — and why slowing down isn’t lazy, it’s revolutionary. Through her own story as a busy mom who once filled every silence with “doing,” Heather unpacks how stillness creates the space for clarity, creativity, and connection.She blends real-life insight with brain science to show how even 60 seconds of intentional pause can shift your body from stress to safety — calming the amygdala, activating your intuition, and reconnecting you with your true self.This episode is a permission slip to stop glorifying busyness and start honoring space. Because as Heather reminds us, the pause isn’t empty — it’s full of answers.🧭 Key Themes & Takeaways✅ The difference between busyness and purpose — and how hustle culture keeps us disconnected.✅ Why awareness can’t exist without space.✅ The science behind stillness: how the parasympathetic nervous system, amygdala, and prefrontal cortex shape your peace and decisions.✅ The truth about burnout: it’s not from doing too much, but from disconnecting from yourself.✅ 3 simple, science-backed ways to integrate pause into daily life.✅ How a moment of stillness sparked Heather’s “Happy, Healthy, Whole” download — and how yours can spark your next breakthrough.🧘‍♀️ Heather’s Reflection“The pause isn’t empty — it’s full of answers, full of healing, and full of the wisdom that’s been trying to reach you.”Heather reminds us that you don’t need to meditate for hours or escape to the mountains to find peace. You just need permission — to breathe, to be, to listen. From her own burnout to breakthroughs on long drives, she teaches that awareness and freedom live inside those small, sacred moments when we stop long enough to hear ourselves again.3 Practical Tools from This Episode1️⃣ The One-Minute Pause👉🏼 Close your eyes, breathe deeply, and ask: “What’s here right now?”👉🏼 One minute of stillness can recalibrate your entire day.2️⃣ The Five Senses Reset👉🏼 Ground yourself by naming one thing you can see, hear, feel, taste, and touch.👉🏼 This brings oxygen back to your brain and activates calm through your vagus nerve.3️⃣ Ask Better Questions👉🏼 What am I avoiding by staying busy?👉🏼 What truth am I scared will surface if I slow down?👉🏼What do I need right now?These questions move you from reaction to reflection — from the amygdala to the prefrontal cortex, where clarity and choice live.Science Meets Soul:🔍 Parasympathetic nervous system: Your rest-and-digest mode that signals safety and calm.🔍 Amygdala: The emotional “smoke detector” that triggers fight, flight, or freeze.🔍 Prefrontal cortex: Your wise, logical “coach” that helps you make aligned decisions.🔍 Neurotransmitters: Deep breathing releases GABA and serotonin, your natural chill and balance chemicals.🔍 Default mode network: The brain’s reflection center — creativity and insight live here when you stop “doing.”🌿 Call to ActionTake one intentional pause today — no phone, no noise, no distraction. Just you, breathing and being. Then ask yourself: What do I need right now?If this episode helped you exhale, share it with someone who needs permission to slow down.✨ Rate and review Life Beyond B.S.✨ Join Heather’s email list at www.heathermcnally.com✨ Book a free 60-minute clarity call: Heather's schedule✨ Stay tuned for her Happy, Healthy, Whole program — coming soon.

Epidosde Info

Guest: Clare Garner — creator of Real & Raw Revolution; founder of Speak to Scale Agency + Speak to Scale Magazine; host of Raw & Real Podcast*Theme:* Ditching perfection, choosing truth, and letting voice (not polish) lead growth

Length: ~55 minutes

Content notes: Discussion of abusive relationship, healing, and liberation

Clare Garner gets deeply real about leaving a 15-year abusive relationship, rebuilding her identity, and birthing the Real & Raw movement that helps women lead with voice over varnish. She breaks down fear as a safety mechanism, why perfection is dead weight, how “failing faster” collapses timelines, and the exact moment Real & Raw “dropped in” (yep—red lipstick and a mirror!). If you’ve ever watered down your message to fit, this is your permission slip to stop performing and start telling the truth..

Key Themes & Takeaways

• Fear vs. truth: Fear often prefers the known pain over the unknown possibility. Move anyway.
• Voice over visibility: Visibility without authenticity feels empty; voice converts because it connects.
• Radical self-permission: Drop “shoulds,” choose desire, and let direction reveal itself after commitment.
• Fail fast, learn faster: “Data, not drama.” Iteration is the fastest path to clarity.
• Identity work: Be careful what follows “I am…”—identity sets your ceiling.
• Community & stages: Real & Raw stages invite unscripted truth that sells without selling.

Guest Insights (Clare’s big ideas)

💡 On fear: It’s your system trying to keep you “safe,” even when safety = small.

💡 On pivoting: Your frequency changes when you decide; that’s when the how shows up.

💡 On perfection: People don’t want perfect; they want to feel you.

💡 On leadership: It’s not about the polish; it’s about the human behind the brand.

Heather’s Reflection

Clare reminded me that courage isn’t the absence of fear—it’s choosing truth anyway. The more I move from desire (not duty), the faster my next “right step” shows up. I’m done performing; voice first, always.

Resources and Mentions

Clare's website and magazine: https://speaktoscale.co.uk/

Real and Raw LIBERATION, Austin Feb 2026: https://speaktoscale.co.uk/real-and-raw-liberation#real-and-raw-liberation

CALL TO ACTION

• Join Heather's mailing list & get weekly Life Beyond B.S. prompts and updates: https://www.heathermcnally.com/

• Schedule your FREE 1:1 consultation to see how you can work with Heather: https://calendly.com/heather-heathermcnally/new-meeting
• Get your tickets to AUSTIN (Real & Raw Liberation) Feb 2026: https://heathemcnally--iamnataliarichardson.thrivecart.com/the-real-and-raw-liberation-live/
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Breaking cycles, finding your voice, and refusing to shrink: a real, raw conversation on healing and standing in your truth.Episode Summary:In this powerful, heart-forward episode, Heather sits down with women’s empowerment leader Angeline Constantinou, founder of Let’s Break the Silence, to unpack how awareness and ownership can move you from surviving to sovereign. Angeline shares her journey through an abusive marriage, the catalytic moment that led her to file for divorce, the power of journaling as both evidence and healing, and why her next chapter—Her Unapologetic Voice—invites women to stop shrinking for rooms that don’t fit. They dig into limiting beliefs formed in childhood, the necessity of community, and practical steps for getting safe, supported, and seen.Key Themes / What You’ll Learn:✅ Awareness as the first lever of change—and how to cultivate it✅ Shadow work + limiting beliefs (and how early conditioning sticks)✅ Practical safety steps: finances, order of protection, shelters, documentation✅ Why journaling is both medicine and proof✅ Storytelling as liberation (and as a ripple effect for others)✅ Community over competition; curating rooms that match your frequency✅ Evolving from “breaking the silence” to speaking unapologeticallyGuest Bio:Angeline Constantinou is a women’s empowerment partner and founder of Let’s Break the Silence. A survivor turned advocate, she helps women reclaim self-worth, rebuild confidence, and speak their truths—unapologetically. Host of a global podcast now evolving into Her Unapologetic Voice, Angeline leads workshops and international experiences designed to awaken identity, courage, and community.Resources & Mentions:Angeline’s website: https://www.letsbreakthesilence.comFacebook: https://www.facebook.com/profile.php?id=61582787212083Awaken Your Identity (2-day workshop; dates mentioned: Nov 11–12): https://rb.gy/pathb0Her Unapologetic Voice (podcast rebrand / next chapter) YouTube Channel: HERENational Domestic Violence Hotline (US): 800-799-SAFE (7233) | thehotline.orgThe NYC Experience: Reserve your seat now at sifurafael.com/nyc or text NYC to 516-242-8732Calls to ActionJoin Heather’s list & get weekly Life Beyond B.S. prompts and updates: www.heathermcnally.comSchedule your FREE 60 minute consultation to see how you can work with Heather: HERE

Real & Raw Liberation. Austin (Feb. 6-7, 2025): GET YOUR TICKETSIf this episode helped you, share it with a friend and rate + review the show.