Dolcie Life

A chatty life update to kick us off and then we get into something I feel really strongly about - movement as free medicine for your mental health and why your lunch break walk is the perfect place to start. We get into the science of what's going on in your brain when you step outside and walk at lunch - from BDNF and neuroplasticity to blood sugar, bilateral movement, circadian rhythm and the default mode network. This one is practical, evidence-based and completely free to implement. If you sit all day at work, eat at your desk or don't take a lunch break at all... this one's for you. Send it to someone who needs it. This week's challenge: outside, 10 to 20 minutes, every day for two weeks. Your brain will thank you. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

"But what does dysregulation sound like?" Let's expand on episode 19! In this episode, we're breaking down the everyday thoughts and behaviours that feel like logic, discipline or practicality but are actually your nervous system outside its window. We're moving through four of the most relatable areas: your body, your relationship with rest, your work and your connections, and flipping the script on what regulation sounds like instead. This week's reflection: next time a thought tells you to earn your rest or attempt your entire to-do list at once - pause and ask, is this discipline or is this dysregulation? Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

You may already know what a nervous system is, but have you ever actually visualised it? In this episode, we're diving into the window of tolerance, a concept developed by Dr Dan Siegel that explains the zone in which your nervous system can actually function, think clearly and respond rather than react. We're breaking down what happens when stress, overwhelm or burnout push you above it into hyperarousal or below it into hypoarousal, and how to tell the difference. Whether you tend to go up or go down under pressure, this episode will help you understand why and give you a real starting point for working with your nervous system instead of against it. This week's reflection: notice once when you leave your window. Which direction do you go? And what actually brings you back? Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

You can't stop scrolling, you snack 'too much' on junk foods, you check your phone for the fifth time in ten minutes and for some reason, you feel flat. Hello dysregulated dopamine system... In this episode we're breaking down one of the most talked about and most misunderstood chemicals in your brain. What dopamine does, why the things we reach for when we're stressed or bored are quietly making it harder to feel good and what it looks like to genuinely work with your reward system instead of against it. We cover the neuroscience to understand the reason the brain cares more about the pursuit than the destination and why the most meaningful things you can chase are also the ones that feel hardest to start. This one will make you rethink your habits, your goals, and what you're really working for. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

In this episode, we're challenging everything you think you know about jealousy and getting into what it's actually trying to show you. Because here's the thing, you cannot be jealous of something that doesn't matter to you. Your jealousy is not a flaw. It's a mirror. When you learn to read it, it becomes one of the most powerful self-awareness tools you have. We explore the psychology behind jealousy, why it gets confused with envy and how to move from that contracted, comparing place into genuine inspiration and momentum. In this episode we cover: The real difference between jealousy and envy (and why both matter) Why your triggers are never random and what they're actually pointing to The role of shadow work and unresolved wounds in how jealousy shows up Why their success is not your loss A practical four-step process to move from jealousy to inspired action Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

A very chatty catch up and life update. Life feels crazy full right now and for a long time I've put so much pressure on myself to do all of it perfectly. But, I've decided that good enough really gets to be good enough and that constantly chasing 'perfect' is one of the most exhausting things we can do to ourselves. In this episode I'm sharing my experiences of perfectionism, the mental load of a big season of life and why I'm actively choosing to loosen my grip on how things should look. Because, life gets to be fun and we should prioritise that more. If you're looking for permission to take the pressure off or do more for fun - let's chat. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

In this episode, we're getting into the link between hormonal health and mental health - the connection that's been historically dismissed, massively under-researched and overlooked in too many treatment rooms. If you've ever felt like a completely different person at different points in your cycle, had your symptoms brushed off as "just PMS," or been handed a prescription without anyone looking at the full picture - this one is for you. It's also for you if you know someone with a cycle, because it affects all of us. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

You likely learnt your relationship patterns before you could even speak. In this week's episode of Dolcie Life, we're diving deep into attachment theory - where it comes from, what it does to your nervous system, and how it quietly shapes the way you love, fight, connect, and even talk to yourself. Whether you're deep in a pattern you can't quite name, or just want to understand yourself and your relationships better, this one will change the way you see everything (and give you deeper compassion for younger you). Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

Marty and I sat down on a Monday night, post-CrossFit, and ended up in one of our deep conversations (and you get to be part of it too). We talk about people pleasing, social comparison and what it actually takes to stop living for other people's opinions. Marty shares how being teased in early high school quietly became one of the most formative lessons of his life. I open up about the flip side, a very different experience that set me up for years of people pleasing and tying my self-worth to how others saw me. Two completely opposite paths, somehow landing in the same place. We also get into why social media pulls you away from your own desires, how wedding planning became an unexpected mirror for spotting what you actually want versus what you think you should and a question that reframes everything: if no one could ever see it, would you still do it? Naked Harvest discount code (I highly recommend the new cola electrolytes): TAHLS Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

Ever lie awake replaying a conversation, worrying about an outcome you have zero power over? That mental energy adds up and most of it is being spent on things you can never actually change. In this episode, we're diving into the Circle of Control: what the research says about where we focus our energy, how it shapes our anxiety and wellbeing, and why accepting what's outside your control will move you forward. This week's challenge: Every time you feel stressed or frustrated, pause and ask, "is this in my circle of control?" If not, "where can I re-direct this energy to?" Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

This week we're diving into a topic that is way more common than we talk about - burnout. We're getting into what burnout actually is, how it differs from everyday exhaustion and the physical, emotional, and cognitive signs that your nervous system really needs you to listen to. I share my own experience of burnout and what it actually takes to recover (and spoiler, pushing through doesn't work). Whether you're deep in it, creeping toward it or just want to stay ahead of it, this episode is packed with practical, evidence-based strategies for preventing burnout before it hits and what to do when it already has. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

This week's episode is all about bridging the gap between who you are & who you’re meant to be. Not for expectations, not for social media and certainly not or comfort. We talk about - Living for yourself (not for the audience) - Clarifying your values - Acting as your future self before the evidence is there - Moving through fear instead of staying comfortable - The neuroscience behind manifestation - Rewiring your brain through small, intentional action - Your future self already exists as a possibility If this episode speaks to you, share it with someone who’s ready to stop waiting and start becoming. Connect with me on Instagram 🤍 @dolcielife | @tahlsbrooke

In this week's real talk ep I am joined by my fiancé Marty (back by popular demand) for an honest conversation about what it has taken us to build and maintain a strong partnership. As we plan our wedding and navigate building a life together, we're reflecting on the rituals, routines, and yes, the rogue habits that shape our relationship. We dive into the small, intentional practices that keep us connected amidst busy schedules and competing priorities to how we check in when life gets hectic. But we're also getting real about the less glamorous stuff: the habits we're still working on, the patterns we've had to unlearn, and the moments where maintaining connection feels more like effort than ease. Whether you're in a relationship, navigating dating, or simply curious about the psychology of partnership, this episode offers practical insights on creating relationship rituals that actually stick, communicating through life transitions, and finding the balance between growing together and maintaining your individual identities. ps. sorry about the audio change mid-way, perks of recording outside I guess ;) Connect with me on Instagram 🤍: @dolcielife | @tahlsbrooke

Last episode, we talked about the gut-brain connection: what it is, how it works, and why your gut health directly impacts your mood, anxiety, and mental clarity. Today we're getting into practical strategies. Now that you understand the connection, what do you actually DO about it? In this episode, I'm breaking down six evidence-based strategies you can start implementing this week to support your gut health and by extension, your mental health. Connect with me on Instagram 🤍: @dolcielife | @tahlsbrooke

In this episode, we're diving into the gut-brain axis - the two-way communication highway between your digestive system and your brain. We'll explore how the trillions of microbes living in your gut are constantly sending signals that influence your mood, anxiety levels, and even how you think. We talk about Why your gut is often called your "second brain" (and what that actually means) The surprising ways your gut bacteria communicate with your nervous system How stress impacts your digestive health and vice versa The foundations of understanding why what you eat might be affecting how you feel Whether you're dealing with anxiety, low mood, or just want to understand your body better, this episode will change how you think about the relationship between your belly and your brain. This is Part 1 of our gut-brain axis series, where we'll build the foundation for understanding this connection. 🎥 Food for Thought Recording - https://buy.stripe.com/28ofZHeMDe6O9i0bIO Connect with me on Instagram 🤍: @dolcielife | @tahlsbrooke

Your mindset is the lens through which you experience everything. But, that lens isn't always showing you reality. It's showing you a version of reality filtered through your beliefs and habitual thought patterns. Which means that if it isn't serving you or it's holding you back, you can shift it. In this episode, we're going through nine mindset shifts that have transformed how I experience life, backed by psychology and neuroscience, with practical ways to start applying them today. In this episode: The neuroscience of why your thoughts create neural pathways (and how to rewire them) Why small language shifts change your entire emotional experience My personal struggle with perfectionism, how it served me and how it's now holding me back How to practice cognitive defusion (ACT technique) to separate yourself from anxious thoughts Why reframing challenges as "happening FOR you" builds resilience The research on autonomy, growth mindset, and psychological flexibility Pick one shift. Practice it for one week. Watch what changes. Resources mentioned: Self-determination theory (autonomy and motivation) Acceptance and Commitment Therapy (ACT) Dialectical Behaviour Therapy (DBT) Growth mindset research (Carol Dweck) Benefit-finding in positive psychology Connect with me on Instagram 🤍: @dolcielife | @tahlsbrooke

You know exactly what you want to do. So why aren't you doing it? If you've ever found yourself stuck in the "I'll start when I'm ready" loop, this mini episode is for you. We're breaking down the psychology of fear, why your brain keeps you waiting, why you'll never feel "ready," and what's actually happening in your nervous system when you think about doing the scary thing. In this episode: - The neuroscience of fear: why your brain treats social rejection like physical danger - Helpful fear vs limiting fear and how to tell the difference - Why waiting feels productive (but actually keeps you stuck) - My personal story: how I almost let fear stop me from starting this podcast - The real cost of waiting, what you're losing by staying in "someday" - 4 psychology-backed strategies to feel the fear but do it anyway: values-based action, micro-steps, co-regulation and expecting the fear - A reflection exercise to help you identify what's really holding you back Resources mentioned: - Acceptance and Commitment Therapy (ACT) - Values-based action - Co-regulation and nervous system science - Micro-steps for behaviour change Connect with me on Instagram: @dolcelifepodcast and @tahlsbrooke 🤍

In this first guest episode, my fiancé Marty joins me for an honest, unfiltered conversation about navigating your twenties and the many different ways that can look. We talk about the pressure to have it all figured out, the comparison trap, the importance of determining what actually matters when you strip away the noise and why we all need to cut ourselves some slack. Find me on Instagram: @dolcelifepodcast and @tahlsbrooke 🤍

Many resolutions fail by February because they're not actually YOUR goals, they're what you think you should want, they're disconnected from your real life, and they're built on all-or-nothing thinking that sets you up to quit. In this episode, we're doing something different. We're taking time to reflect on 2025, celebrate what worked, release what didn't, and intentionally design a year that feels aligned, not overwhelming. In this episode: - Why most New Year's resolutions crash and burn (and what to do instead) - The December Audit: reflection questions to celebrate wins and identify what needs to change - How to choose ONE theme word for your year (instead of 10 random goals) - The 3 Focus Areas framework: why you can't level up everything at once - Goals with Soul: the 6 questions that make goals actually stick - Monthly check-ins and quarterly reviews to stay flexible and aligned - How to set yourself up for sustainable success (not burnout) Find me on Instagram: @dolcelifepodcast and @tahlsbrooke 🤍

In this episode, I'm sharing the eight priorities that genuinely transformed my health, confidence, energy, and overall wellbeing. These habits are grounded in neuroscience, psychology, and physiology, and they actually work with your body and brain. We'll cover: - Why honouring commitments to yourself builds self-trust and confidence - How interoceptive awareness changes your relationship with your body - The gut-brain connection and why whole foods matter for mental health - Why efforts compound (and why perfection is killing your progress) - The science behind sunshine, movement, and trying new things - Active recovery: why rest is part of the work, not a reward - How reflection turns experiences into wisdom Plus, I'm introducing our Sweet Moment of the Week tradition, because life is too sweet not to savour the good stuff. RESOURCES MENTIONED: Research on gratitude and neural sensitivity (Dr. Robert Emmons, UC Davis) Self-efficacy theory (Albert Bandura) Interoceptive awareness and emotional regulation The gut-brain axis and mental health Neuroplasticity and habit formation Find me on Instagram: @dolcelifepodcast and @tahlsbrooke 🤍

Welcome to Dolcie Life! I am so grateful you're here. In this first episode, you will hear about why I started this podcast, my background in psychology, wellness coaching and disability support, what to expect from the pod and the Dolcie Life mission. Whether you're feeling stuck, waiting for the "right time," struggling with balancing it all, craving more meaning, joy and lightheartedness - this podcast is for you. Let's see just how sweet life can be. Find me on Instagram: @dolcelifepodcast and @tahlsbrooke 🤍