All Episodes
The Deliberate Exchange - Navigating Stress, Sobriety & Self-Trust — One Deliberate Step at a Time — 96 episodes
What Happens After You Do the Hard Thing? EP 94
The Invisible Load That’s Making You Tired EP 93
The Difference Between Self-Trust & Hyper-Independence EP 92
Learning to Trust Your Intuition: Following the Quiet Pings EP 91
The Things We Were Never Taught to Hold EP 90
I Hated Management Training (And Now I Know Why) EP 89
What I Really Think About the Term "Alcoholic" EP 88
What If Nothing Is Wrong? How to navigate difficult emotions, nervous system overwhelm, and the days that feel off. EP 87
What If It Isn't Resistance? Why discipline, procrastination, and follow-through might not be the real problem. EP 86
The Identity Gap When Your Reality Changes Before Your Self-Image Does EP 85
The Myth of Having It All Figured Out EP 84
Nothing Was Wasted: Following the Breadcrumbs Back Through Your Life EP 83
I Won My First Boxing Match and Never Fought Again EP 82
Your Nervous System Is Built For Safety, Not Success EP 81
Your Routine Isn’t the Problem. Your Baseline Is. EP 80
Why Breathwork Works When Willpower Doesn’t EP 79
What Are You Holding On To? EP 78
I Got It Wrong - A reflection on fear, groupthink, and the choices we made during COVID EP 77
The Pressure to Stay the Same EP 76
From Survival to Self-Trust: What My Life Actually Looks Like Now Part 4 Ep 75
What Started to Change Part 3 EP 74
How things started to unravel in my life EP 73
I Had a Good Life. So Why Did It Feel So Hard? EP 72
4 Questions to Ask Before Saying Yes to a Big Opportunity EP 71
This Is Not Female Empowerment. Let’s Talk About ‘Before He Cheats’ EP 70
Alcohol Is Limiting Your Potential (Especially If You’re High-Performing) EP 69
Why You Don’t Actually Want What You Think You Want EP 68
What Is the Law of Ambition? 6 Steps to Use It to Expand Capacity, Money & Momentum EP 67
I Stopped Chasing Breakthroughs and Built a Practice Instead EP 66
Why You Still Feel Stuck Even Though You’re Doing Everything Right EP 65
When “It’s Fine” Actually Isn’t: The Cost of Coping EP 64
You Quit Drinking… So Why Does Everything Feel Harder? EP63
Why Change Is Harder Than Intention EP 62
So You Want to Quit Drinking? Why It’s a Cycle (Not a Switch) & What to Expect in the First Year EP 61
You Don’t Need Another Lesson. You Need to Breathe. A 6-Minute Nervous System Reset Before Christmas EP 60
I Underestimated the Power of My Sobriety: The 100 Women Project EP 59
If You’re the Strong One Holding It Together: 3 Shifts to Make December Feel Lighter EP58
Why Drinking Culture Keeps Women Burnt Out, Stressed, and Stuck EP 57
Healing the Father Wound: Masculine Templates, Breathwork, and the Legacy of My Stepdad EP 56
Why We Keep Choosing What Hurts (Even When We Know Better) EP 55
When Speaking Your Truth Makes You “Too Much”: Spiritual Gaslighting, Fawning, and Standing in Integrity EP 54
Do We Drink to Stay Small? How Alcohol Becomes a Form of Self-Protection and What It Takes to Expand Beyond It EP 53
You Quit Drinking… and Suddenly Everyone Gets Weird About It (How Sobriety Changes Your Relationships — and Why That’s Not a Bad Thing) EP 52
How to Know What’s Right for You (and Stop Second-Guessing Everything) EP 51
The Power of Morning Gratitude: A Simple Practice to Shift Your Energy and Rewire Your Mind EP 50
What Self-Leadership Really Looks Like When You’re Triggered and Exhausted EP49
Are You Busy… or Are You Just Avoiding Yourself? Loneliness, stress, and learning to feel safe being alone without alcohol EP 48
Repeating Assignments: The Real Reason You Keep Fighting (Hint: It’s Not Them) EP 47
The Power of Now Explained: How to Heal Triggers, Stress Responses, and the Inner Critic EP 46
Use This as a Cautionary Tale: Over-Giving, Stress, and Crawling Out of the Lows EP 45
How to Reset and Refocus: A Nervous System Framework for Fall EP 44
I Don’t Fake ‘O’s Anymore—So Why Would I Fake My Life? EP 43
Before You Manifest: Nervous System Truths & the Real Universal Laws That Shape Your Life EP 42
What’s Weighing You Down? The Science of Releasing Stress You’re Storing EP 41
Do Your Habits Match Your Values? An exercise EP 40
How to Build a Foundation That Supports Your Energy, Growth, Healing, and Goals EP 39
Why Breathwork Changes Everything: Trauma, Addiction, and Reclaiming Self with Anthony Abbagnano EP 38
That Glass of Wine Isn’t Self-Care—It’s a Survival Response EP 37
You Quit Drinking — So Why Does It Feel Harder Now? The Truth About the Pink Cloud, Emotional Backlog & How to Finally Clear It EP 36
Long Game Energy: How to Heal, Manifest, and Actually Trust the Process EP 35
Steal My Daily Rituals: The Modalities That Keep Me Grounded, Clear, and Connected EP 34
I Lost My Sh*t While Building Our House—and I Teach Breathwork... EP33
From Surviving to Self-Led: The Small Choices That Changed My Life
Why You Still Reach for the Wine: Lapses, Nervous System Triggers, and the Real Reason You Can’t Just Stop Drinking
I Didn’t Prep for This Episode... and That’s Exactly What I Needed EP #30
This is How You Rewire Your Thoughts—One Morning at a Time EP#29
You’re Not Broken — You’re Burnt Out: What Stress Has Really Been Doing to You (And How to Get Free) EP#28
10 Things I Let Go Of to Reclaim My Energy, Confidence & Inner Peace EP#27
The Hard Truth About Healing, Wellness—and Alcohol EP#26
If You’ve Ever Silently Questioned If You Drink Too Much, This Episode Is For You EP#25
Trusting the Expansion: How to Move Through Resistance and Step Into Your Next Level
The Real Reason You’re Exhausted (It’s Not What You Think) EP#23
Change Is Hard: Why You Feel Stuck & How to Finally Move EP #22
Finding Stillness, Trusting the Unknown & Creating a Life You Love EP#21
What to Do When You Get Fired (or Your World Falls Apart): A Roadmap
What’s in a Word? How Words Shape Us (and How to Take Back Control)
Feeling Angry? Two Ways To Handle This Big Emotion Ep#18
Stress Was Running The Show... How I got out of that sh!t cycle EP#17
The Let Them Theory: Why It’s So Hard & How to Actually Live It EP 16
Manifesting Love, Success, & a Life You Love - Interview with Kevin Foster EP#15
What Death Taught Me About Truly Living EP#14
How to Walk Into ANY Room and Own It EP#13
Six months of these six habits can completely transform your life EP#12
Why Resilience Isn't a Bad Thing EP#11
My Best Advice for Women Working in Male Dominated Industries EP#10
If You Can Spare 6 Minutes, This Will Transform How You Live Your Life - EP#09
The Deliberate Exchange EP#08 Relying on External Validation Only Ends In Heartache
Why Self-Care Feels Hard (And How to Make It Work for You) EP#07
Nobody wants a drinking problem: How alcohol crept in & took over EP#06
Redefining the Holiday Spirit Without Alcohol - EP#05
Deliberate Moments: Steering Out of Catastrophic Thinking
The Misnomer of Perfection: Why Chasing It Keeps Us Stuck EP#04
Becoming The Deliberate One - My story and how I got here! Ep#03
Beginnings are messy, How to start anyway Ep# 02
Episode #01 Intro
Welcome to The Deliberate Exchange!