Breaking Free from Within

At a certain point in healing, recovery stops being about what you’re avoiding and starts becoming about what you’re here to create.In this powerful Season Three finale of Breaking Free from Within, Prairie Francia, SUD Counselor, Recovery Coach, and creator of the Empowered Recovery Course and Curriculum, explores what it means to move beyond symptom management and into fully empowered living.Drawing from neuroscience, motivational interviewing, and lived clinical experience, Prairie unpacks how recovery naturally evolves into purpose, creativity, spirituality, and aligned action. Using research from SAMHSA, Self-Determination Theory, neuroplasticity, and identity-based change, this episode reframes recovery as the foundation — not the finish line — for a meaningful life.Listeners are guided through a reflective Motivational Interviewing pause:“What’s one dream you’ve been putting off, and what’s the first aligned step you could take?”Rather than focusing on avoidance or restraint, this episode highlights how sustainable change comes from values-based living, identity alignment, and pursuing what gives life meaning. Prairie explains why people can be sober yet still feel unfulfilled — and how empowered recovery closes that gap.This episode also connects the full Empowered Recovery ecosystem:• The 21-Day Breaking Free Challenge helps break inertia and re-engage inner momentum• The 28-Day Clean Body Reboot restores clarity by supporting the nervous system and reducing inflammation• The Empowered Recovery Course integrates identity, values, emotional regulation, and future vision• The Empowered Recovery Curriculum supports treatment centers in guiding clients from stabilization into empowered livingWhether you’re early in recovery, years into healing, or a professional supporting others, this episode invites you to ask a new question — not How do I stay well? but What am I ready to create now?Recovery isn’t the end of the story.It’s the doorway.Explore programs and resources at:👉 https://alignmentwithprairieyana.com• SAMHSA — Recovery Principleshttps://www.samhsa.gov/recovery• Self-Determination Theory (Deci & Ryan)https://selfdeterminationtheory.org• National Institute of Mental Health — Brain Basicshttps://www.nimh.nih.gov/health/educational-resources/brain-basics• James Clear — Identity-Based Change (Atomic Habits)https://jamesclear.com/atomic-habits• Abraham Maslow — Self-Actualizationhttps://www.simplypsychology.org/maslow.html

In this episode, Prairie Francia breaks down the real foundation of lasting change. You’ll learn why resilience isn’t about willpower—it’s about systems, micro-habits, and environment design. Prairie explains how the nervous system rewires through repetition, safety, and consistency, drawing on insights from neuroscience leaders like Dan Siegel, Bruce Perry, and Louis Cozolino. You’ll also explore one simple Motivational Interviewing question that shifts everything: “If you could change one thing in your environment to make success easier, what would it be?” Prairie shares practical, science-backed strategies and shows how her programs—the 21-Day Breaking Free Challenge, the Clean Body Reboot, and the Empowered Recovery Course—help you build a life that supports lasting transformation.Join the January 1, 2026 Group Session of the 21-Day Breaking Free ChallengeEnrollment is officially open! Start the new year with a guided reset designed to help you break old patterns, reconnect with yourself, and build healthier habits one day at a time. You’ll get instant access, a full year of membership, and the added support of our private Facebook group as we move through the challenge together.Use code BREAKFREE2026 at checkout to save and join us for just one dollar a day.https://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeEmpowered Recoveryhttps://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching28-Day Clean Body Reboothttps://www.alignmentwithprairieyana.com/the-clean-body-rebootReferences:1. National Institute of Mental Health (NIMH): Brain Basics🔗 https://www.nimh.nih.gov/health/educational-resources/brain-basics2. Stephen Porges — The Polyvagal Theoryhttps://wwnorton.com/books/97803937070093. JAMA Psychiatry — Inflammation & Mental Health Researchhttps://jamanetwork.com/journals/jamapsychiatry4. Emeran Mayer — Gut–Brain Communicationhttps://www.nature.com/articles/nrn30715. Dr. Bruce D. Perry — What Happened to You?https://www.what-happened-to-you-book.com

Have you ever noticed that on the days when your body feels heavy, tired, or out of balance… your emotions feel the same way? There’s a reason for that. In this episode of Breaking Free from Within, Prairie Francia — SUD Counselor, Recovery Coach, and creator of the Empowered Recovery Curriculum — explores the powerful and often overlooked connection between your physical health and your emotional resilience.Through story, science, and embodied insight, Prairie explains how recovery is not just a mental process — it is a full-body transformation. Drawing from the research of Dr. Stephen Porges (Polyvagal Theory), the National Institute of Mental Health, and studies published in JAMA Psychiatry, she breaks down how inflammation, blood sugar imbalance, sleep, nutrition, and nervous system states directly influence cravings, anxiety, impulse control, and emotional regulation.You’ll learn why the prefrontal cortex — the part of the brain responsible for decision-making and self-control — cannot function properly when the body is depleted or inflamed. Prairie expands on how trauma and stress affect the gut–brain connection; how serotonin is largely produced in the gastrointestinal system; and why supporting your physical health becomes essential for long-term recovery.This episode also includes a Motivational Interviewing reflection to deepen awareness:“When do you feel most alive in your body?”Listeners are guided to explore what helps them feel grounded, energized, and present — and how intentionally creating more of these embodied moments strengthens recovery pathways in the brain.Prairie also discusses how her programs support this work:• The 21-Day Breaking Free Challenge helps you begin reconnecting to your daily body–mind cues. https://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge• The 28-Day Clean Body Reboot resets inflammation, stabilizes blood sugar, and calms emotional reactivity.https://www.alignmentwithprairieyana.com/the-clean-body-reboot• The Empowered Recovery Course integrates somatic, psychological, and neuroscience-based tools to create long-term alignment.https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching• Treatment centers can adopt the Empowered Recovery Curriculum, which includes frameworks for teaching clients the body–mind relationship in early and long-term recovery.https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centersalignmentwithprairieyana.com

Have you ever noticed how relationships start to shift when you begin to heal?In this episode of Breaking Free from Within, Prairie Francia explores one of the most powerful truths in recovery — when you change yourself, the energy within your relationships changes too.Through the lens of interpersonal neurobiology and recovery psychology, Prairie explains how personal transformation reshapes communication, attachment, and emotional safety. Drawing from the work of Dr. Daniel Siegel, Dr. Bruce Perry, and Dr. Sue Johnson, she shares how our brains are wired for connection and how self-regulation creates relational healing from the inside out.You’ll learn why old dynamics like people-pleasing, over-giving, and avoidance are not moral flaws but neural pathways that can be rewired. As Dr. Bruce Perry’s trauma research shows, our attachment systems replay early emotional experiences until we consciously interrupt them — and that awareness is the foundation of empowered recovery.Using motivational interviewing techniques, Prairie invites listeners to reflect:“If you became your healthiest self, how would your relationships shift?”Through this simple question, you’ll begin to reimagine relationships not as something to fix, but as a reflection of your own self-evolution.She also shares success stories from her clients who’ve used the Empowered Recovery Course to establish healthy boundaries, repair trust, and strengthen connection. One client said, “For the first time, I realized I don’t have to earn love — I just have to live in alignment.”Prairie also discusses how self-regulation strengthens co-regulation — the shared emotional balance between people — citing studies by Sue Johnson and Louis Cozolino that show how calm nervous systems literally create calm relationships.This episode guides listeners and practitioners alike to integrate neuroscience, self-awareness, and recovery tools to rebuild connection from the inside out.Your action steps:– Join the 21-Day Breaking Free Challenge to start setting personal boundaries and practicing self-awareness. https://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge– Reset emotional energy and body chemistry with the 28-Day Clean Body Reboot.https://www.alignmentwithprairieyana.com/the-clean-body-reboot– Deepen your recovery and relational healing through the Empowered Recovery Course.https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching– For treatment centers and professionals: Bring the Empowered Recovery Curriculum into your program to help clients rewire relational patterns.https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centersKey takeaway:Healing relationships doesn’t begin with others — it begins within. When you learn to honor your own needs and regulate your emotions, your relationships naturally evolve toward peace, respect, and authenticity.

Discover how each of Prairie’s programs supports this individualized journey:The 21-Day Breaking Free Challenge helps you explore different recovery tools and test what resonates.https://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeThe 28-Day Clean Body Reboot provides a physical reset for a strong foundation.https://www.alignmentwithprairieyana.com/the-clean-body-rebootThe Empowered Recovery Course guides you in deepening your values, mindset, and long-term habits.https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coachingFor practitioners, the Empowered Recovery Curriculum offers a ready-to-use framework for helping clients create their own maps to recovery.https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centersOutSource Doers, get referred.https://www.alignmentwithprairieyana.com/outsourced-doers-referralReferencesNational Institute on Drug Abuse (2020). The Science of Drug Use and Addiction: The Basics. https://nida.nih.gov/publications/drugfacts/understanding-drug-use-addictionVolkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. New England Journal of Medicine, 374(4), 363–371. https://doi.org/10.1056/NEJMra1511480Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006SAMHSA (2022). Recovery and Recovery Support.https://www.samhsa.gov/find-help/recovery

In this episode of Breaking Free from Within, Prairie Francia dives into the neuroscience of emotional regulation, exploring how the amygdala and prefrontal cortex shape our reactions, and how we can retrain the brain to respond instead of react.Prairie explains how repeated emotional self-regulation strengthens the prefrontal cortex, reduces amygdala overactivation, and builds resilience over time.Resources (link in show notes)21-Day Breaking Free Challenge → alignmentwithprairieyana.com/21day28-Day Clean Body Reboot → alignmentwithprairieyana.com/cleanbodyrebootEmpowered Recovery Course → alignmentwithprairieyana.com/recoverycourseEmpowered Recovery Curriculum (for treatment centers) → alignmentwithprairieyana.com/curriculumReferences (for backlinks in show notes)Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Science, 324(5931), 1313–1316. https://doi.org/10.1126/science.1171736Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Frontiers in Psychology, 6, 425. https://doi.org/10.3389/fpsyg.2015.00425Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006LeDoux, J. E. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23(1), 155–184. https://doi.org/10.1146/annurev.neuro.23.1.155Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.https://doi.org/10.1111/j.1467-9280.2007.01916.x

Why do habits feel so hard to break? And more importantly — how can they be rewired to support recovery?In this episode of Breaking Free from Within, host Prairie Francia explores the neuroscience of habits and how they shape our recovery journey. Drawing on research from Charles Duhigg (The Power of Habit), Ann Graybiel (Nature Reviews Neuroscience), and real-world client success stories, Prairie explains how habits are formed through the loop of cue → routine → reward and how new pathways can be built through habit substitution.Listeners will learn why willpower alone isn’t enough, and how automatic habits — when aligned with values and identity — become the foundation for sustainable recovery. One client shared that the lesson on values-based sobriety in the Empowered Recovery Curriculum gave him more insight than 20 years of AA. Another found freedom by swapping his after-work drinking routine with journaling and walking, giving him the same stress relief but with pride and self-alignment.Prairie offers a guided reflection exercise to help listeners identify their own cue–routine–reward loops and begin designing new, empowering routines. She also introduces practical next steps through her programs:21-Day Breaking Free Challenge — now just $27 for a one-year subscription, perfect for experimenting with new identity-aligned habits.28-Day Clean Body Reboot — a structured reset that removes physical triggers like sugar and alcohol while introducing aligned daily practices.Empowered Recovery Course — a comprehensive program for rewiring habits, reshaping identity, and sustaining long-term change.Empowered Recovery Curriculum — available for treatment centers and practitioners, offering group scripts, tools, and worksheets to bring this process into client work.The message is clear: habits are not destiny. With awareness, neuroscience, and intentional alignment, they can be rewired — creating freedom, empowerment, and sustainable sobriety.

In this episode of Breaking Free from Within, host Prairie Francia explores the power of identity shift in recovery. Instead of focusing only on what you’re resisting, identity-based recovery asks you to step into who you want to become.Identity is the story we tell ourselves about who we are. According to Erik Erikson’s theory of psychosocial development, identity formation is central to human growth (Erikson, 1968). But addiction often hijacks identity, leading people to internalize labels like “I’m broken” or “I’m just an addict.” These narratives fuel shame and disconnection.Research shows that identity-based habits are far more sustainable than behavior-focused ones (Clear, 2018). Neuroscience also confirms that when we act in alignment with our desired identity, the prefrontal cortex — responsible for long-term decision-making — strengthens its pathways for self-regulation (Heatherton, 2011). In short: every identity-aligned choice literally rewires the brain.Listeners will be guided through a reflective exercise: “Who do you want to be 90 days from now?” This visualization practice helps you embody your future self, making values-driven choices feel natural and empowering.For treatment providers, Prairie highlights how the Empowered Recovery Curriculum equips facilitators with scripts, group prompts, and worksheets to help clients shift from focusing on avoidance to anchoring in new identities. Research in Identity-Based Motivation Theory supports this approach, showing that aligning behavior with identity increases motivation and resilience (Oyserman, 2009).Resources21-Day Breaking Free Challenge → alignmentwithprairieyana.com/21day28-Day Clean Body Reboot → alignmentwithprairieyana.com/cleanbodyrebootEmpowered Recovery Course → alignmentwithprairieyana.com/recoverycourseEmpowered Recovery Curriculum (for practitioners) →[email protected] Doers Referral: https://www.alignmentwithprairieyana.com/outsourced-doers-referralErikson, E. H. (1968). Identity: Youth and Crisis. Norton.Oyserman, D. (2009). Identity-based motivation: Implications for action-readiness, procedural-readiness, and consumer behavior. Journal of Consumer Psychology, 19(3), 250–260. https://doi.org/10.1016/j.jcps.2009.06.001Oyserman, D., Elmore, K., & Smith, G. (2012). Self, self-concept, and identity. In M. R. Leary & J. P. Tangney (Eds.), Handbook of Self and Identity (2nd ed., pp. 69–104). Guilford Press.Clear, J. (2018). Atomic Habits. Avery. https://jamesclear.com/atomic-habitsHeatherton, T. F. (2011). Neuroscience of self and self-regulation. Annual Review of Psychology, 62, 363–390.https://doi.org/10.1146/annurev.psych.121208.131616

What do you truly stand for? In this episode of Breaking Free from Within, host Prairie Francia explores how values-based recovery helps individuals and treatment providers anchor decisions in what matters most.Values are the compass that guide our lives — qualities like honesty, family, freedom, or health. According to Albert Bandura’s Social Learning Theory (1977), values are shaped early through modeling and parental influence. But in the chaos of addiction, people-pleasing, or survival mode, values often get buried.Prairie paints a vivid picture: a parent who values family and honesty finds themselves lying to cover up their drinking and missing their child’s soccer games. This disconnect, research shows, leads to shame and further disconnection (Miller & C’de Baca, 2001). But values never disappear — they can be reclaimed.From a neuroscience perspective, clarifying values strengthens the prefrontal cortex, the brain’s executive control center responsible for decision-making. Studies in the Journal of Cognitive Neuroscience show that reflecting on personal values activates self-control networks, making it easier to resist short-term cravings (Harris et al., 2009).Listeners are guided through a Motivational Interviewing visualization: “If I were living fully in alignment with my top three values, what would my day look like?” This practice turns values from abstract words into embodied action.For practitioners and treatment centers, Prairie introduces the Empowered Recovery Curriculum, which provides values card-sort exercises, group reflections, and structured tools for integrating values into recovery work.Whether you’re uncovering your personal “why” or helping clients reconnect to theirs, this episode reminds us that values aren’t about perfection — they’re about direction. Each choice in alignment with your values rewires the brain, restores integrity, and leads you back to a life that feels authentic and free.References Mentioned:👉 For individuals: explore your “why” with the 21-Day Breaking Free Challenge, reset your health with the 28-Day Clean Body Reboot, or sustain transformation through the Empowered Recovery Course.👉 For practitioners and treatment centers: the Empowered Recovery Curriculum equips your team with evidence-based, values-centered tools to support client transformation.CONTACT: [email protected] Outsource Doers: Get referred

In this Episode:Episode 28: Cravings and the Brain: Beyond Food and SubstanceWhy do cravings feel so powerful — whether it’s for chocolate, alcohol, or even your phone? In this episode of Breaking Free from Within, host Prairie Francia dives into the neuroscience of cravings and explains why they often have less to do with desire and more to do with emotional avoidance.Cravings activate the brain’s reward pathway, flooding it with dopamine in anticipation of relief (Volkow & Morales, 2015). In fact, research shows that the anticipation of a reward can be stronger than the reward itself (Berridge & Robinson, 2016). This is why cravings can feel overwhelming and why indulging doesn’t always satisfy.Prairie also explores the psychology behind cravings as forms of experiential avoidance (Hayes et al., 1996). Stress, loneliness, boredom, or grief often hide beneath the surface. The craving is not the problem — it’s the signal pointing to an unmet need.Listeners will be guided through a simple reflective listening exercise: the next time a craving arises, pause and ask, “What need might this craving be pointing to?” This shift from resistance to curiosity creates space for empowered choices.For practitioners, Prairie highlights how the Empowered Recovery Curriculum equips treatment centers, outpatient programs, and recovery coaches with tools to reframe cravings, reduce shame, and build sustainable recovery strategies.Resources Mentioned🌱 21-Day Breaking Free Challenge – Practice awareness and new responses: www.alignmentwithprairieyana.com/21-day-breaking-free-challenge🌱 28-Day Clean Body Reboot – Reset your body and remove physical triggers: www.alignmentwithprairieyana.com/the-clean-body-reboot🌱 Empowered Recovery Course – Learn to decode cravings and rewire for lasting change: www.alignmentwithprairieyana.com/the-clean-body-reboot📚 Empowered Recovery Curriculum (for practitioners) – A complete program for treatment centers and outpatient settings: [email protected]💻 Build your recovery or wellness business with VA support: Outsourced Doers Referral LinkReferencesVolkow, N.D., & Morales, M. (2015). The Brain on Drugs: From Reward to Addiction. Cell, 162(4), 712–725.Berridge, K.C., & Robinson, T.E. (2016). Liking, wanting, and the incentive-sensitization theory of addiction. American Psychologist, 71(8), 670–679.Doidge, N. (2007). The Brain That Changes Itself. Viking.Hayes, S. C., Wilson, K. G., Gifford, E. V., Follette, V. M., & Strosahl, K. D. (1996). Experiential avoidance and behavioral disorders. Journal of Consulting and Clinical Psychology, 64(6), 1152–1168.✨ Ready to break free from cravings? Tune in, reflect deeply, and take your next step toward alignment and empowered living.

In this episode of Breaking Free from Within, host Prairie Francia explores the habit loop—a powerful framework that explains why we repeat the same behaviors even when we want to change. Drawing from neuroscience, recovery coaching, and motivational interviewing, Prairie breaks down the cycle of cue → craving → response → reward and shows how we can begin to shift it.Listeners will learn how everyday triggers—whether stress, boredom, or emotional pain—set off cravings that lead to automatic responses. Using examples from both substance recovery and everyday habits like overeating or scrolling, Prairie illustrates how the brain’s dopamine system reinforces these loops over time (Volkow & Morales, 2015; Duhigg, 2012).Through guided motivational interviewing prompts, you’ll reflect on your top three triggers and explore one new way to respond this week. For practitioners and helping professionals, Prairie also shares how the Empowered Recovery Curriculum offers ready-to-teach tools for group and individual work, helping clients reframe behaviors as patterns to rewire rather than moral failings.To support your journey:– The 21-Day Breaking Free Challenge gives you a starting point to experiment with new choices.– The 28-Day Clean Body Reboot helps remove physical triggers like sugar, alcohol, and inflammation.– The Empowered Recovery Course provides a complete framework for lasting change in sobriety, relationships, and aligned living.-Get Referred to OutSource DoersWhether you’re navigating recovery yourself or guiding others, this episode will remind you that habits aren’t destiny—they’re loops we can break, rebuild, and transform.References Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. (2012) — https://charlesduhigg.com/the-power-of-habit/Volkow, N.D., & Morales, M. (2015). The Brain on Drugs: From Reward to Addiction. Cell, 162(4), 712–725 — https://doi.org/10.1016/j.cell.2015.07.046Hebb, D. O. The Organization of Behavior. (1949) — foundational neuroscience text.Doidge, Norman. The Brain That Changes Itself. (2007) —https://normandoidge.com

In Episode 1 of Season 3, Rewiring Your Brain: The Science of Change, Prairie Francia blends cutting-edge neuroscience with energetic alignment practices to show how habits are formed—and can be remade. You’ll learn how dopamine anticipation drives behavior, why neuroplasticity holds the key to transformation, and how to practically apply those insights in recovery. Tune in for built-in reflection moments, a motivational interviewing prompt, and a preview of the Empowered Recovery Course, 21-Day Breaking Free Challenge, and 28-Day Clean Body Reboot—your guided pathways to healing.Bonus Resources Mentioned:Empowered Recovery Course – a self-paced, trauma-informed online recovery coaching program for lasting healing.21‑Day Breaking Free Challenge – daily rituals and mindset prompts designed to help you shift back into clarity and conscious choice.28‑Day Clean Body Reboot – a holistic detox plan combining nourishing meal guides, gentle movement, and daily practices to reset body and mind.Outsource Doers Referrals -Want to Hire a VA Too? I’ll Personally Refer You.References1. Substance Abuse and Mental Health Services Administration (SAMHSA) – Recovery and Recovery Support.Retrieved from: https://www.samhsa.gov/recovery2. Volkow, N. D. – National Institute on Drug Abuse. Drugs, Brains, and Behavior: The Science of Addiction.Retrieved from: https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction3. Merzenich, M. M. – Neuroplasticity Research and Brain Adaptation.University of California, San Francisco.Retrieved from: https://www.theresearchnetwork.com/merzenich-neuroplasticity4. Schultz, W. (2015). Neuronal Reward and Decision Signals: From Theories to Data.Physiological Reviews, 95(3), 853–951.Retrieved from: https://journals.physiology.org/doi/full/10.1152/physrev.00023.20145. American Psychiatric Association – Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).Retrieved from: https://psychiatry.org/psychiatrists/practice/dsm6. University of New South Wales – Extinction and Replacement Learning in Addiction Recovery.Retrieved from: https://www.unsw.edu.au/newsroom7. Miller, W. R., & Rollnick, S. – Motivational Interviewing: Helping People Change.New York: The Guilford Press.

In this episode, Prairie Francia breaks down what your cravings are really trying to tell you—and how to respond with self-awareness and aligned action. Drawing from her expertise as a health coach, SUD counselor, and energy mentor, Prairie reveals the dual nature of cravings: some are biological cries for nutrients, and others are emotional attempts to fill an internal void.She explains how gut imbalances like Candida can hijack your thoughts, how the dopamine system fuels compulsive behavior, and how energetic misalignment impacts what you consume. Prairie also shares her own journey of numbing through food and alcohol—and how the Clean Body Reboot helped her realign her health, motivation, and life path.This episode is packed with science-backed wisdom, energetic insight, and compassionate guidance for anyone ready to heal from the inside out.🎧 Listen now to understand:How nutrient deficiencies drive powerful cravingsWhy emotional avoidance disguises itself as hungerWhat your body is really asking for when it wants sugar, carbs, or alcoholHow the Clean Body Reboot can help you break patterns and return to your true selfGet "The Ultimate Guide to Clean Eating" free.✨ Visit alignmentwithprairieyana.com to join nowwww.alignmentwithprairieyana.comOutSource Doers: Get Your Doer Today! Referral Linkhttps://www.alignmentwithprairieyana.com/outsourced-doers-referral21-Day Breaking Free Challengehttps://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge

Sugar, grains, alcohol, and inflammatory oils might be the reason you feel stuck, swollen, or fatigued—even if you’re trying to eat “healthy.” In this episode, Prairie Francia breaks down the science behind modern inflammation, the importance of gut and lymphatic health, and how your body type plays a role in how you metabolize these substances. Learn the truth about hidden ingredients, sugar addiction, and the dangers of normalizing inflammation. It’s time to reset—lovingly and powerfully—with the Clean Body Reboot.📌 RESOURCES & LINKS✨ Download your FREE Clean Eating Worksheet in the adjoining article to this episodehttps://www.alignmentwithprairieyana.com/blog-1/inflammation-emotional-eating-food-substance✨ Join the the Clean Body Reboothttps://www.alignmentwithprairieyana.com/the-clean-body-rebootDM “REBOOT” to Prairie on Instagram @alignment_with_prairieyana✨ Explore the Empowered Recovery Coursehttps://www.alignmentwithprairieyana.com/✨ Hire a Virtual Assistant through Outsourced Doers (Prairie’s referral link)https://www.alignmentwithprairieyana.com/outsourced-doers-referral✨ Follow Prairie on Instagramhttps://instagram.com/alignment_with_prairieyanaReferences: Sugar and Immune Dysfunction (Frontiers in Immunology): https://www.frontiersin.org/articles/10.3389/fimmu.2019.00307/fullGut Microbiome Disruption by Sugar: https://pubmed.ncbi.nlm.nih.gov/31809242/High Fructose Corn Syrup and Metabolic Dysfunction (AJCN): https://academic.oup.com/ajcn/article/88/6/1733S/4649021Seed Oils, Omega-6s, and Inflammation (Nutrients Journal): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468859/Alcohol, Cortisol, and Mental Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6679472/Brown, A.J.P., et al. (2014). Stress adaptation in a pathogenic fungus. Trends in Microbiology, 22(12), 657–665. https://doi.org/10.1016/j.tim.2014.09.002

Discover the root causes of chronic inflammation, why gut health and the lymphatic system matter more than you think, and how the 28-Day Clean Body Reboot helps you reduce bloating, balance hormones, and release emotional eating patterns—naturally.Mentioned Links:Clean Body Reboot: https://mailchi.mp/37301ad7c79a/the-clean-body-reboot-28-days-to-restore-your-energy-shed-inflammation-and-awaken-your-power21 Day Breaking Free Challenge: https://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeOutsourced Dooers Referral: https://www.alignmentwithprairieyana.com/outsourced-doers-referral"What's My Aligned Sobriety Path?" Quiz: https://www.alignmentwithprairieyana.com/my-sobriety-quizEmpowered Recovery Course: https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching

Your body holds stories—some you’re conscious of, and others live quietly in your organs, waiting to be heard and released.In this episode of Breaking Free From Within, host Prairie Francia explores the energetic language of your organs, blending ancient wisdom with modern science to illuminate how emotional energy—like grief, fear, anger, and shame—gets stored in the liver, lungs, kidneys, gut, and more.You’ll learn:Organ-emotion maps from Traditional Chinese Medicine and AyurvedaHow the heart’s electromagnetic field affects intuition + coherenceScientific evidence behind gut-brain and somatic trauma responsesFive powerful breath + touch rituals to clear energetic blocksWhy healing the body’s energy centers restores alignment and unlocks your power to manifestThis episode is for anyone ready to feel lighter, more connected, and fully present in their body again.Because true manifestation begins when your vessel is clear.✨ Plus, an invitation to Prairie’s free Clean Body Reboot Workshop on July 15th. Don’t miss it.💫 Join the Free Workshop: Reset Your Body, Reignite Your Energy — July 15, 2025→https://mailchi.mp/6235076802b2/free-workshop🧘‍♀️ Ready to align your body and energy? Join the waitlist for the Clean Body Reboot starting August 1.→ alignmentwithprairieyana.com/clean-body-reboot→ PDF Worksheet Cited Sources + Inspirations:Traditional Chinese Medicine: The Web That Has No Weaver by Ted Kaptchuk; TCM organ-emotion correspondence teachingsAyurveda: Prakriti by Dr. Robert Svoboda; doshic theory of organ-mind connectionHeartMath Institute: Research on heart rate variability and electromagnetic field coherence https://www.heartmath.orgSomatic Psychology: Peter Levine’s Waking the Tiger (trauma in the body)Biofield Science: Beverly Rubik’s work on subtle energy and biophysicsReiki + Energy Healing Traditions: Chakra-organ associations and vibrational release practices

The Body Pillar: Reclaiming Energy, Releasing Inflammation, and Realigning with the Clean Body RebootSummary:In this powerful and deeply personal episode, Prairie Francia opens up about her own journey through inflammation, emotional eating, alcohol dependence, and energetic disconnection—and how her 28-day Clean Body Reboot became the catalyst that helped her reclaim her vitality and focus.As a Certified Health Coach, SUD Counselor, and Energetic Alignment Mentor, Prairie teaches the Body Pillar of alignment—how physical health is the foundation of clarity, confidence, and energetic freedom.You’ll learn:Why calorie reduction (done right) promotes detox and fat burningHow gut health impacts your mood, cravings, and mental clarityThe truth about sugar, alcohol, and inflammation—and how to break the cycleWhy movement doesn’t have to be extreme to be effectiveThe importance of lymphatic support and energetic releaseHow structure and group support make transformation sustainablePlus, Prairie introduces her Clean Body Reboot—a 28-day system for clearing inflammation, reconnecting to your body, and coming back into full alignment.📝 Join the waitlist to get access to the free Clean Body Reboot Blueprint, meal plans, group support, and lifetime access to the full challenge.🎧 Listen now and take the first step toward reclaiming your energy.Join the Clean Body Reboot Waitlist & Download the Clean Body Reboot BlueprintFollow Prairie on Instagram: @alignment_with_PrairieYana

In this heart-opening episode of Breaking Free from Within, Prairie Francia reflects on the five powerful truths she wishes she had honored in her 20s—now non-negotiables in her 40s. From releasing burnout to redefining boundaries, from healing emotional patterns to embodying the woman you’re becoming, this episode offers mirror moments and aligned action steps for any woman on a path of self-discovery.Whether you’re just starting your healing journey or are reclaiming your next chapter with intention, this conversation will remind you: you don’t have to become someone else—you simply have to remember who you are.Want to take this deeper? The 28-Day Reset is back this August and the waitlist is now open!Join the Waitlist for the 28-Day Reset (Begins August 1, 2025)https://www.alignmentwithprairieyana.com/🧭 Take the “What’s Your Aligned Sobriety Path?” Quizhttps://www.alignmentwithprairieyana.com/my-sobriety-quiz🌿 Explore the Empowered Recovery Coursehttps://www.alignmentwithprairieyana.com/empowered-recovery-course📬 Subscribe to the Aligned Living Newsletterhttps://www.alignmentwithprairieyana.com/🤝 Get Referred to Outsource Doers (My VA Service)https://www.alignmentwithprairieyana.com/outsourced-doers-referral🌀 Join the 21-Day Breaking Free Challengehttps://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge

In this deeply personal and reflective episode, Prairie Francia shares the five aligned reasons she’s chosen to step away from alcohol—and how this decision reflects a broader invitation many women are beginning to feel.Without shame, pressure, or labels, Prairie opens up about what choosing not to drink actually gives her: clarity, connection, joy, and a deeper embodiment of the woman she’s becoming.This episode explores:How alcohol was disrupting her energy and nervous systemWhat she realized about emotional numbing vs. authentic joyWhy even “moderate” drinking can quietly sabotage growthThe turning point during Day 11 of the 21-Day Challenge that anchored her clarityHow to start honoring your own intuitive nudge—no matter where you are on the path✨ If you’ve been questioning your relationship with alcohol or feeling pulled toward greater alignment, this conversation offers validation, reflection, and real encouragement.📝 Take the “What’s Your Aligned Sobriety Path?” quiz to discover your next step Explore the Empowered Recovery self-paced recovery coaching courseGet referred to OutSourced Doers- LEARN MORE

In this powerful episode, we’re pulling back the curtain on how dopamine—the brain’s reward chemical—shapes not just our habits, but our energy, alignment, and ability to manifest.As a Substance Use Disorder (SUD) professional and aligned living mentor, I share how I learned that dopamine doesn’t just spike when you receive a reward—it spikes in anticipation of it. This understanding shifted everything for me, and today I’ll show you how it may be silently driving your self-sabotaging behaviors, addictive loops, and even your mindset around success and worth.Whether you’re navigating recovery, breaking free from numbing behaviors, or simply trying to live more in tune with your highest self, this episode will help you:Understand how your reward system actually works (and how it gets hijacked)Recognize the connection between addiction and manifestationIdentify what you may be unknowingly chasingLearn how to reset your dopamine system using mindfulness, micro-joys, and alignment-based practicesRewire your brain to anticipate pleasure from things that truly nourish youPlus, I’ll guide you through a simple integration practice you can use today to shift out of the chase—and into clarity.✨ This episode bridges neuroscience, soul-work, and daily embodiment so you can take your power back—gently, intentionally, and with deep self-trust.🎧 Tune in now and explore more resources at alignmentwithprairieyana.comHire a Virtual Assistant: Referral Learn More about hiring a virtual assistant. Learn More: Scientific Sources That Informed This EpisodeSalimpoor, V. N., Benovoy, M., Larcher, K., Dagher, A., & Zatorre, R. J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14, 257–262. https://www.nature.com/articles/nn.2726Braver, T. S., & Westbrook, J. A. (2016). Reward motivation and cognitive control: A neuroscience framework. Frontiers in Human Neuroscience, 10, 555. https://www.frontiersin.org/articles/10.3389/fnhum.2016.00555/fullBrewer, J. (n.d.). Hacking the Habit Loop. Omega Institute for Holistic Studies. https://www.eomega.org/article/hacking-the-habit-loopKim, H. R., Malik, A. N., Mikhael, J. G., Bech, P., Tsutsui-Kimura, I., Sun, F., & Watabe-Uchida, M. (2023). Dopamine transients follow a striatal gradient of reward time horizons. Nature Neuroscience, 26, 649–662. https://www.nature.com/articles/s41593-023-01566-3van Holst, R. J., Veltman, D. J., Büchel, C., van den Brink, W., & Goudriaan, A. E. (2014). Distorted expectancy coding in problem gambling: A functional magnetic resonance imaging study. Frontiers in Behavioral Neuroscience, 8, 100. https://www.frontiersin.org/articles/10.3389/fnbeh.2014.00100/full

Episode 17: The Three Pillars of Energetic Alignment: What It Is, Why It Matters, and How to Come Home to YourselfWelcome to Season Two of Breaking Free from Within—where each episode is designed to reflect your truth, activate your next level of growth, and lead you back into full energetic alignment.In today’s episode, host Prairie Francia introduces the Three Pillars of Energetic Alignment—Mind, Body, and Spirit—and how they form the foundation of a life that feels grounded, magnetic, and deeply fulfilling.You’ll learn:What energetic alignment really is—and why it’s the key to everything you’re craving5 powerful signs that you might be out of alignmentHow misalignment shows up in your mental patterns, physical symptoms, and spiritual disconnectionThe exact practices Prairie used to realign her own life after years of burnout, numbing, and emotional confusionHow her signature offerings—Empowered Recovery Course, 5-Day Cleanse, and 28-Day Reset—can help you reconnect with your truth and rise into your next level of personal powerThis episode is a call to come home to yourself. If you’ve been feeling “off” but couldn’t name why, this one’s for you.Resources Mentioned:Empowered Recovery Course5-Day Cleanse28-Day ResetSign up for the Aligned Living Tribe Newsletter at alignmentwithprairieyana.comGet Referred to OUTSOURSED DOERSFollow Prairie on Instagram and Threads: @alignment_with_PrairieYana

You don’t have to hit rock bottom to reevaluate your relationship with alcohol.In this episode, I invite you to explore sobriety from a fresh perspective—one rooted in energy alignment, self-awareness, and personal empowerment.We’ll dive into the four types of sobriety I teach inside the Empowered Recovery framework:Therapeutic Sobriety – For those craving a reset and reconnection to their clarityIntentional Moderation – For those who drink consciously but want to stay alignedFunctional Sobriety – For those who drink regularly but feel blocked, foggy, or low-energyRecovery Sobriety – For those walking a full abstinence path toward long-term healingThis episode also includes the exact questions I ask my clients to help them determine whether alcohol is standing in the way of their growth—and how to choose the right level of sobriety for their unique mind, body, and spirit.You’ll also be invited to take the free quiz: What Kind of Sobriety Is Right for You?This short, powerful tool will help you reflect deeply and uncover the next right step on your journey.Join the 21-Day Breaking Free Challengehttps://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeTake the free quiz now and explore the Empowered Recovery Course at https://www.alignmentwithprairieyana.com/blog-1/what-kind-of-sobriety-is-right-for-youExplore the Empowered Recovery Coursehttps://www.alignmentwithprairieyana.com/empowered-recovery-course

Adverse Childhood Experiences—also known as ACEs—can quietly shape our lives long after childhood ends. In this empowering episode, host and recovery coach Prairie Francia breaks down what ACEs are, how they affect adult emotional and physical health, and how to begin healing from their lasting effects. You’ll learn how toxic stress impacts your body, why addiction and self-sabotage are often trauma responses, and what you can do right now to start processing your past in a way that creates freedom—not more shame.This episode includes a free downloadable worksheet to help you calculate your ACE score, reflect on key patterns, and explore forgiveness and emotional release. Prairie also shares how the Empowered Recovery Course can support nervous system regulation, trauma healing, and aligned living—so you can finally break free from within.Links & Resources Mentioned in This Episode:Join the 21-Day Breaking Free Challenge. Begins June 1, 2025https://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeDownload the Healing from ACEs Worksheet https://www.alignmentwithprairieyana.com/blog-1/healing-adverse-childhood-experiences-aces (Free ACE checklist + journal prompts + forgiveness practice)Read the Full Blog Post on ACEs “From Surviving to Thriving: Healing Adverse Childhood Experiences in Adulthood” https://www.alignmentwithprairieyana.com/blog-1/healing-adverse-childhood-experiences-acesExplore the Empowered Recovery Course https://www.alignmentwithprairieyana.com/empowered-recovery-course (Trauma-informed recovery tools for healing the root, not just the habit)Aspen Intervention & Wellness https://www.aspeninterventionwellness.com (Supportive services for families and individuals navigating addiction and treatment)24/7 Crisis Hotline (SAMHSA) Call 1-800-273-TALK (8255) (Free, confidential support for anyone in emotional distress)

In this episode of Breaking Free from Within, Prairie Francia explores one of the most powerful but often misunderstood aspects of addiction recovery: the importance of allowing natural consequences.You’ll learn why rescuing or enabling a loved one struggling with addiction—known as the “identified patient”—can actually prolong the cycle of self-sabotage, and how true support requires letting reality teach the lessons that words cannot.Prairie discusses how codependent family dynamics often begin in childhood, how they impact adult relationships, and how supporters can heal their own emotional patterns to truly empower lasting recovery.This episode offers a compassionate, no-shame approach to breaking free from unhealthy support roles and building stronger, healthier foundations for recovery.Plus, discover how the Empowered Recovery Course can be a vital tool not only for individuals in recovery but also for their families, friends, and partners seeking to heal together.Ready to take the next step in your healing journey?Join me for the 21-Day Breaking Free Challenge—a guided experience to help you shift out of numbing behaviors and into empowered, aligned living. Each day, you’ll receive a short teaching, journal prompt, and action step to help you reconnect with your purpose, reclaim your power, and start showing up for the life you were meant to live.Click here to join the challenge.Don’t forget to grab your free companion worksheet!Download The Power of Consequences PDF to reflect more deeply on today’s episode. This worksheet will guide you through journaling prompts, boundary-setting exercises, and supportive practices to help you shift from enabling to empowered support—whether you’re in recovery or supporting someone you love.Click here to download your free worksheet.Looking for deeper, personalized support?Book a 1:1 healing session with me, Prairie Francia—your Aligned Living Mentor. Whether you’re navigating recovery, burnout, or emotional blocks, I’ll hold space and offer intuitive tools to help you break free from within.Click here to explore healing services.

In this heartfelt and eye-opening episode, Prairie Francia unpacks the common belief that substances bring out the “true self.” Drawing from her experience as a recovery coach and wellness guide, Prairie offers a reframe: what we often experience as freedom or confidence under the influence is not our authentic self, but a temporarily uninhibited version. True authenticity, she explains, doesn’t require substances—it requires safety, connection, and gentle self-exploration. Listeners are invited to reimagine recovery as a homecoming to their most grounded, expressive, and courageous self—and are offered a free downloadable journaling worksheet to deepen the process.1. Join the 21-Day Breaking Free ChallengeReady to release self-sabotaging patterns and reconnect with your true self? Join the 21-Day Breaking Free Challenge and receive daily guidance, journal prompts, meditations, and actionable steps to help you stop numbing and start healing.Click here to register now.2. Download the Free PDF: “The True You”Today’s episode was just the beginning. Download your free companion worksheet, The True You, to reflect on your identity beyond addiction, numbing, or limiting beliefs.Grab your copy: alignmentwithprairieyana.com.3. Explore the Empowered Recovery CourseIf you’re ready to go deeper in your recovery journey, the Empowered Recovery Course is your next step. This self-paced program is designed to help you shift patterns of avoidance, heal your nervous system, and build a life rooted in freedom and purpose.Check out all the details: Empowered Recovery Course

In this special episode of Breaking Free from Within, host Prairie Francia and guest David Burke, LAADC-CA come together for the Closing Roundtable of the Sobriety Summit 2025.Tune in for heartfelt reflections on the powerful themes shared throughout the summit, including recovery journeys, overcoming self-sabotage, building resilience, and reclaiming self-worth. With a rich variety of voices and over 100 years of combined sobriety among the speakers, this summit offered something truly special for anyone walking the recovery path.Replay access is available for the next 30 days for just $20. Find the link in the show notes or by visiting Sobriety Summit on Facebook and Instagram.Come be part of the conversation—and remember, you have the power to break free from within.Sobriety Summit 30 Day Replay AccessEmpowered Recovery Course

In this powerful episode of Breaking Free from Within, Prairie Francia dives deep into the science and energetics of trauma stored in the body. You’ll learn how unprocessed emotional pain can manifest physically and energetically, how to recognize the signs of stored trauma, and which somatic and spiritual practices can gently help you release it. This episode is an invitation to listen to your body’s wisdom and reclaim your wholeness through presence, breath, and compassion.Free Episode PDF DownloadEmpowered Recovery CourseMore from Prairie Francia

In this deeply moving episode of Breaking Free from Within, Prairie sits down with former NHL goaltender Clint Malarchuk and his wife Joanie Malarchuk for a raw and heartfelt conversation about the realities of living with mental health struggles—and loving someone through them.Clint shares his remarkable journey from professional hockey stardom through a harrowing near-death injury on the ice and into the depths of PTSD, addiction, and eventually, healing. With vulnerability and courage, he opens up about what it really took to confront his trauma and the pivotal role that recovery and advocacy now play in his life.Joanie offers her unique and powerful perspective as the partner of someone living with trauma. She speaks candidly about the emotional toll, the moments of uncertainty, and the deep commitment it takes to support a loved one while also tending to your own mental health.Together, Clint and Joanie discuss their ongoing mission to serve veterans and those struggling with mental illness through outreach, hockey-based therapeutic programs, and the expansion of the Reno Ice Rink to create more access to healing activities.Listeners will walk away with insight, compassion, and a greater understanding of how recovery is not just a solo journey, but a shared path that involves honesty, connection, and unwavering support.Register for the Sobriety Summit 2025Learn More About Clint and Joanie MalarchukReady to take your recovery to the next level? Check out the Empowered Recovery Course

In this heart-opening episode, Prairie Francia guides listeners through the hidden patterns that keep us stuck: internalized oppression, negative self-talk, and projection. If you’ve ever felt like your own mind is sabotaging your healing, this episode offers the clarity and compassion you need. Prairie breaks down how these survival strategies form in childhood and trauma, how they feed cycles of relapse and numbing, and most importantly—how to begin transforming them with awareness, truth, and embodied self-compassion. Includes a guided journaling prompt and a free worksheet download to support integration.Sobriety Summit 2025 Information and RegistrationDownload PDF Worksheet for this EpisodeEmpowered Recovery Course- Learn More

In this episode of Breaking Free From Within, host Prairie Francia explores the concept of permissive thoughts—those sneaky internal justifications that can quietly derail recovery and progress. Whether you’re overcoming substance use, emotional eating, or codependent patterns, these thoughts often sound like “Just this once won’t hurt” or “I deserve it,” but they create dangerous openings for relapse. Prairie shares real-life examples, offers a simple 3-step tool to work with these thoughts, and closes with reflective journal prompts and a powerful mindset shift. If you’ve ever felt like you were doing well and suddenly slipped, this episode is for you.Download Free PDF for this EpisodeRegister for the Sobriety Summit 2025Visit Host's Website: alignmentwithprairieyana.com

In this episode, Prairie Francia discusses how resilience and self-compassion are essential for long-term recovery. She shares how to shift from self-judgment to self-acceptance, how to reframe setbacks as learning experiences, and practical tools for building emotional strength. True healing comes not from perfection, but from treating yourself with kindness through the ups and downs.Keynotes:• What resilience in recovery really means.• How to shift from self-judgment to self-compassion.• Steps to build an emotional resilience toolkit.• How to overcome the “all or nothing” mindset.• Why setbacks are part of the healing process.• Invitation to join the Self-Paced Recovery Course at alignmentwithprairieyana.com.Download the free pdf for this episode.

In this episode, Prairie Francia discusses how to move beyond survival mode and into thriving. She shares practical steps to rediscover joy, build a fulfilling routine, surround yourself with positive energy, and shift into an abundance mindset. Recovery isn’t just about what you leave behind—it’s about what you create moving forward.Keynotes:• What it means to live in alignment.• Steps to rediscover joy and passion.• How to create a routine that supports your well-being.• The importance of community and uplifting relationships.• How to shift from scarcity to abundance.• Invitation to join the Self-Paced Recovery Course at alignmentwithprairieyana.com

Podcast Summary & Keynotes:Episode Title: The Healing Path: Integrative Approaches to RecoveryPodcast: Breaking Free from WithinHost: Prairie FranciaWebsite: alignmentwithprairieyana.comSummary:In this episode, Prairie Francia explores how integrative healing approaches can support recovery beyond traditional methods. She discusses the role of energy healing, somatic therapy, nutrition, and breathwork in emotional regulation and trauma release. Listeners will learn how to create a holistic recovery plan that supports the body, mind, and spirit.Keynotes:• Why traditional recovery models may not address the full healing process.• How trauma is stored in the body and how somatic healing can help.• The role of nutrition in stabilizing emotions and reducing cravings.• How energy healing and Reiki support emotional release.• A guided breathwork practice for stress relief.• Invitation to join the Self-Paced Recovery Course at alignmentwithprairieyana.com.

Podcast Summary & Keynotes:Episode Title: Reclaiming Yourself: Mindful Recovery & HealingPodcast: Breaking Free from WithinHost: Prairie FranciaWebsite: alignmentwithprairieyana.comSummary:In this episode, Prairie Francia explores the transformative power of mindfulness in the recovery journey. She explains how being present can help manage cravings, reduce emotional triggers, and create a sense of self-trust. Through guided breathwork and practical techniques, listeners learn how to navigate their thoughts and emotions without judgment. This episode emphasizes that true recovery isn’t just about breaking a habit but about reclaiming a deep connection to oneself.Keynotes:• The role of mindfulness in recovery and how it fosters self-awareness.• How cravings work and why they follow a rise-and-fall pattern.• A guided breathing exercise to help manage impulses.• Practical mindfulness techniques for everyday life, including mindful breathing, eating, and gratitude.• Encouragement to embrace the recovery journey with self-compassion.• An invitation to explore Prairie’s Self-Paced Recovery Course at alignmentwithprairieyana.com.

Episode Title: Breaking Free: Overcoming Numbing-Out BehaviorsPodcast: Breaking Free from WithinHost: Prairie FranciaWebsite: alignmentwithprairieyana.comSummary:In this episode, Prairie Francia explores the reasons we engage in numbing behaviors—like emotional eating, social media scrolling, or staying “busy” to avoid our emotions. She explains how numbing is a learned survival strategy and shares practical steps to break the cycle. Listeners will learn how to shift from avoidance to self-awareness and adopt nurturing behaviors that support true healing.Keynotes:• What numbing behaviors are and why we use them.• The emotional and psychological roots of numbing.• How to identify triggers and pause before reacting.• Steps to replace numbing behaviors with nurturing habits.• Encouragement to embrace discomfort as part of healing.• Invitation to join the Self-Paced Recovery Course at alignmentwithprairieyana.com

Episode Overview:In this powerful episode of the Breaking Free from Within Podcast, host Prairie Francia sits down with David Burke, LAADC co-founder and Chief Marketing Officer of Sierra Health and Wellness. With over two decades in the addiction recovery field, David shares his personal journey, his passion for helping families navigate treatment options, and the mission behind Sierra Health and Wellness. He also dives into his upcoming Recovery Summit 2025 topic: Craving Identification and Intervention—Helping a Loved One or Oneself Enter Recovery.Listeners will gain deep insight into the importance of early intervention, how cravings signal a need for action, and how families can take the first steps toward healing. This episode also highlights Sierra Health and Wellness as a top-tier sponsor of the Recovery Summit, making this life-changing event possible. Be sure to tune in, sign up for the summit, and follow Alignment_ with_PrairieYana for updates!www.alignmentwithprairieyana.com

In this episode of Breaking Free from Within, Prairie Francia explores the many faces of addiction—not just drugs and alcohol, but also food, social media, television, and other behaviors we use to escape and numb out. Addiction is often a form of self-sabotage, a way to avoid unresolved traumas and emotional discomfort. This episode dives into:• The different forms of addiction and how they function as escapism• The importance of detoxification—physically, mentally, and emotionally• The roots of self-sabotage and why we repeat destructive behaviors• Healing through somatic work, breathwork, and cognitive reframing• A powerful mindset tip to shift focus away from addictive patternsPrairie also shares an exciting announcement:She is hosting the Recovery Summit, a FREE virtual event happening April 25-27, 2025! This summit will feature top experts in recovery and personal development, sharing their best insights and strategies to help you break free from destructive habits and step into a life of alignment and purpose.🎉 Registration opens April 12, 2025! Follow Prairie on Instagram and Facebook at Alignment with PrairieYana to stay updated.Key Takeaways:✅ Addiction isn’t just about substances—it’s anything we use to avoid pain or uncomfortable emotions.✅ Detoxification (from food, media, and negativity) is a critical part of healing.✅ Self-sabotage stems from deep-rooted beliefs, but we can shift our mindset through intentional work.✅ Breathwork, somatic healing, and cognitive reframing are powerful tools for recovery.✅ What we focus on grows—learning to redirect our thoughts can break the cycle of addiction.Free Tip from This Episode:Don’t give attention to anything that doesn’t serve you. Thoughts come and go—instead of dwelling on destructive thoughts, redirect your focus to something productive. When you focus on healing and growth, your energy shifts, and the addictive pull weakens.Resources & How to Work with Prairie:🌿 Explore my Recovery & Aligned Living Programs: alignmentwithprairieyana.com/courses🥑 Join my 28-Day Reset for gut health & nutritional alignment: alignmentwithprairieyana.com/courses💫 Work with me 1:1 or join my membership group: alignmentwithprairieyana.com/membership📲 Follow for Summit Updates: Instagram & Facebook - Alignment with PrairieYanaIf this episode resonated with you, subscribe, share, and leave a review—it helps others find this message of healing and transformation.Until next time—stay mindful, stay empowered, and keep breaking free from within! 🎙✨