The High Functioning Hot Mess Podcast

This summer, we’re doing things a little differently.When I first heard that Little House on the Prairie is getting a reboot on Netflix (coming July 9), I had two immediate thoughts:I will absolutely be watchingWe need to talk about thisBecause over the past year and a half, the world of Little House—especially the books by Laura Ingalls Wilder—has become something really meaningful to me.Not just nostalgic… but grounding.So instead of taking a break this summer, I’m leaning into a new direction.Welcome to the Little House Summer Series on The High Functioning Hot Mess—a space where we’ll explore what this beloved story can actually teach us about slowing down, simplifying, and feeling better in our everyday lives.My love for summer and the energy I’m intentionally creating this seasonHow this series came to life (and why now felt like the right time)What Little House on the Prairie represents beyond nostalgiaA fresh perspective on wellness: why more isn’t always betterWhat you can expect from this summer series (no reading required 😉)Yes—we’ll talk about the books.Yes—we’ll talk about the original show.And yes—we’ll absolutely be discussing the reboot.But more than anything…This series is about coming back to the basics.Slowing downSpending more time outsideNourishing your bodyReconnecting with what actually feels goodLetting life be a little simpler (and a little more fun)Because the truth is—we don’t need 25 supplements and a perfectly optimized routine to feel better.We need consistency.We need rhythm.We need connection.If you’re feeling inspired, I’ll mostly be pulling from:Little House in the Big WoodsLittle House on the PrairieBut truly—no pressure. This is meant to feel easy, not like homework.Next week, we’re diving into my story and how I fell in love with this beloved series.If you loved this episode, share it with a friend or tag me on Instagram so I can see you’re listening!And if you’re craving more of this slower, more intentional approach to wellness, make sure you’re subscribed so you don’t miss what’s coming next.This is your invitation to a slower summer.You don’t have to do more to feel better.Sometimes… you just need to come back to what already works.Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess✨ In This Episode:🌿 What This Series Is Really About📚 Want to Read Along?🎧 Coming Next💌 Let’s Stay Connected🌞 A Final Thought

Modern dating can feel like a full-body stress response… and if you’ve ever confused anxiety for attraction or felt exhausted by dating apps, this episode is for you.Elizabeth is joined by Sarah Harkness, founder of Austin Elite Matchmaking and creator of The Frequency of Love method. Together, they dive into what’s actually happening in the dating world right now—and why so many high-functioning women feel overwhelmed, burnt out, or stuck in the same relationship patterns.Sarah shares how her personal experiences with heartbreak, unhealthy relationships, and healing led her to blend psychology, nervous system regulation, and matchmaking into a completely different approach to love.This episode is a powerful reminder that the relationship you’re calling in is deeply connected to how safe you feel within yourself.Why modern dating feels so overstimulating, fast-paced, and disconnectedThe difference between chemistry vs. nervous system activationHow attachment styles (anxious, avoidant, disorganized) show up in datingWhy “butterflies” might actually be a stress response—not attractionWhat healthy attraction really feels like (and why it can feel… boring at first)How dating apps can amplify nervous system dysregulationThe concept of The Frequency of Love and how your internal state shapes who you attractWhy self-awareness and regulation matter more than strategyHow to date more intentionally (without burning out)The role of community, connection, and real-life interactions in finding a partnerWebsite: https://www.austinelitematchmaking.com/Instagram: https://www.instagram.com/austin.elite.matchmakingTikTok: https://www.tiktok.com/@austin.elite.matchmakingIf this conversation resonated with you, share it with a friend or tag me on Instagram—I love hearing what lands for you 🤍Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess💫 What We Talk About🔗 Connect with Sarah🎧 Loved this episode?

In this episode of The High Functioning Hot Mess, I sit down with business educator, speaker, and founder of Sister Circle, Stephanie Ross, for a deeply honest conversation about burnout, resilience, and what it really looks like to rebuild your life when things don’t go as planned.Stephanie shares her journey from building a six-figure fitness studio in her early 20s to navigating massive financial stress, burnout, and ultimately making the difficult decision to walk away and pivot.What unfolded next wasn’t failure—it was a return to alignment.We talk about what it means to be a “high-functioning hot mess”—the kind of woman who keeps showing up, keeps achieving, keeps pushing… even when she’s exhausted underneath it all.This episode is for the woman who is holding a lot, doing a lot, and starting to feel like something needs to shift.The reality of high-functioning burnoutStephanie’s entrepreneurial journeyThe power of communityRecognizing when it’s time for a resetDaily rituals that actually matterYour body as a messengerLetting go of hustle cultureShowing up authentically (even in business)You don’t need more discipline—you need more alignmentYour body will always tell you when something is off (if you’re willing to listen)Consistency doesn’t mean pushing through—it can look like soft, sustainable rhythmsYou are allowed to pivot, rebuild, and redefine what success looks likeSometimes the most powerful move is choosing a different waySmall Business Sister Circle www.stephanieleaross.com Instagram: @stephanieleaross @smallbusiness.sistercircle If this conversation resonated with you, share it with a friend or tag me on Instagram—I love hearing what lands for you 🤍Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess💬 What We Talk About:🫶 Key Takeaways🔗 Connect with Stephanie🎧 Loved this episode?

In today’s episode of The High Functioning Hot Mess, I’m joined by our very first returning guest, Jesie Steffes — and this conversation is every bit as nourishing, thoughtful, and grounding as you’d expect.Jesie first joined me back in episode 3, and after hearing how deeply that conversation resonated with so many of you, I knew we had to bring her back. This time, we’re diving even deeper into what it means to be a highly sensitive person in a world that often rewards rigidity, hustle, and pushing through.We talk about why traditional wellness advice can backfire for highly sensitive people, the difference between routine and ritual, and how language alone can shift the way our nervous systems respond to habits, healing, and self-care. We also explore Jesie’s beautiful work through Seasonal Self and the power of living in rhythm with both the outer seasons and our own inner ones.This episode is a gentle invitation to stop trying to become less sensitive and start building a life that actually supports the way you were made.In this episode, we talk about:Why so many HSPs grow up trying to “toughen up”How diet culture and rigid wellness routines can dysregulate sensitive nervous systemsThe difference between routine, ritual, rhythm, and disciplineWhy language matters so much in healing workHow to create supportive conditions instead of obsessing over outcomesThe role of intuition in nutrition, movement, and self-trustLiving seasonally and why it can be so grounding for highly sensitive peopleThe beauty of honoring inner seasons like grief, growth, rest, and emergenceSmall ways to begin practicing seasonal living right nowA few reminders from this conversation: You do not need to force yourself into systems that were never designed for your nervous system. You are not failing because rigid routines don’t work for you. There may be a softer, more sustainable, more aligned way — and it might actually work better.Connect with Jesie:Jesie Steffes is a therapist, writer, and the creator of Seasonal Self, a beautiful monthly virtual gathering designed to help people live more rhythmically and seasonally. You can connect with her on Instagram at @jesie.steffes.healing and find her weekly essays on Substack through Sated Soul.https://www.jesiesteffes.com/Jesie also shared upcoming Seasonal Self gatherings during this episode, including:April 12 — Values as lived orientations, with animal wisdom from the wolf.May 17 — Intuition, with animal wisdom TBDIf this episode resonated with you:Send it to a friend, share it to your stories, or tag us with your biggest takeaway. And if you’ve been curious about living more seasonally, this is your sign to start paying attention to the rhythms happening both around you and within you.Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess

If you’ve been doing all the things—tracking your food, working out, taking the supplements, trying to follow the protocols—and still not feeling the way you thought you would…This episode is for you.Because the truth is… it’s not that you’re doing it wrong.It’s that you may be skipping the very things your body needs first.In today’s episode, we’re talking about foundations—the pieces of your health that signal safety to your body and actually allow healing, fat loss, hormone balance, and digestion to happen.We’ll walk through:Why so many women feel stuck despite “doing everything right”How wellness culture has conditioned us to jump straight to fixingWhat it actually means for your body to feel safeThe 6 core foundations I focus on in my practice:NourishmentNervous system regulationSupportive movementCircadian rhythm + lightMinerals + hydrationSeasonal + rhythmic livingWhy skipping these can leave you feeling more overwhelmed, burned out, and stuckThis episode is a gentle reminder that:You don’t need more discipline. You need more support.And healing doesn’t start with doing more… it starts with creating safety.I’ve been building something behind the scenes that walks you through these foundations in a supportive, realistic, and sustainable way.More on that very soon 🤍Flow + Glow: Cycle Syncing Guide (free)Connect with me on InstagramConnect with me on Tik Tokhttps://www.elizabethalicellc.com/If this episode supported you, I would be so grateful if you:Shared it with a friendPosted it to your storiesOr left a rating + reviewIt helps this message reach more women who need it 🤍🌿 If this resonated with you:✨ Resources + Links🫶 Loved this episode?

In this solo episode, Elizabeth shares a candid Q1 life and business check-in, reflecting on the seasonal energy shift that spring brings and what’s currently unfolding in her world.She opens up about navigating grief after the loss of multiple family members, the surge of creative ideas that has followed, and what it’s like having a multipassionate entrepreneurial brain. Elizabeth also shares updates on her functional nutrition practice, her evolving approach to social media (including her newfound love for TikTok), and the inspiration behind new ideas like Feel Good Fit Club and an upcoming course designed for highly sensitive women.This episode is a behind-the-scenes conversation about creativity, healing, seasonal living, and learning to build a life where multiple passions can coexist.Work with Elizabeth: Click hereConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess

In this episode of High Functioning Hot Mess, Elizabeth sits down with fitness coach Jenna Stern, founder of The Philosophy, to talk about finding the “gray area” between diet culture and sustainable wellness. Jenna shares her journey from early-2000s dieting and over-exercising to building a more balanced approach to fitness, nutrition, and body autonomy. Together they discuss gym intimidation, how beginners can start enjoying movement, why strength training matters for women, and the role of structure in building consistency without perfection. They also unpack under-fueling, nighttime overeating, and why eating enough is essential for progress. If you’ve ever felt stuck between “all or nothing,” this conversation will remind you: it’s really not that deep—find what works and keep going.Lightning Round - Jenna’s FavoritesDinner tonight: Salmon bowls (girls’ night “divide and conquer” style)Wellness fave: Sauna time (cold plunges? “miss me with that”)Beauty product: MediCube Pink Serum (rosacea-friendly, repurchased = approved)Connect With JennaInstagram: @thephilasophyWebsite: thephilasophy.comAlso mentioned: Jenna recently launched a Substack for more long-form content.

It’s my birthday week, so we’re doing something different.For the first time ever, I have a guest with a Y chromosome on the podcast — my husband, Tye. This episode is giving 2016 YouTube boyfriend tag energy… except we’re married, talking about grief, nervous systems, faith, law enforcement, Kwik Trip, and whether egg rolls at the Wabasha Kwik Trip taste superior (they do).We talk about:Our blind date origin storyHigh Functioning Hot Mess marriage edition:Who spirals fasterWho’s more dramaticWho apologizes firstWho cries at dog videosWhat being married to a police officer has taught me about stress and nervous systemsHow grief shaped our first year of marriageThe reality of faith evolving (and praying out loud feeling awkward)Big “what’s next?” season-of-life conversationsAnd obviously… an entire segment dedicated to Kwik TripThis one is light, but it’s also layered.Send it to a friend (or your husband).Leave a rating or review — it helps the podcast reach other high-functioning hot messes.Come hang out with me beyond Instagram through the podcast + newsletter.And as always…See you next time. ✨Work with Elizabeth: Click hereConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsNow on TikTok! The High Functioning Hot Mess🤍 If You Loved This Episode

We love a dramatic transformation story.The before. The after. The perfectly wrapped glow-up.But what if your healing doesn’t come with a headline?In this deeply personal solo episode, I’m sharing the story I used to feel ashamed of — gaining 40 pounds as a dietitian, navigating my parents’ divorce, unresolved grief, chronic pain with no clear medical answers, and realizing that the real work wasn’t about weight loss at all.It was about my nervous system.This isn’t a story about a dramatic before-and-after photo. It’s a story about healing in the middle.If you’ve ever felt stuck between where you were and where you thought you’d be by now… this one’s for you.My first somatic experience that changed how I understand traumaThe shame of gaining weight as a dietitianWhy I chose sustainability over restrictionDressing for the body I have (not the body I’m waiting for)The uncomfortable truth about nourishment and weight gainWhy nutrition wasn’t the only missing piece — my nervous system wasMy “Unglamorous Glow-Up” and what actually moved the needleTherapy, somatic work, EMDR, and communityLearning to feel safe in my body againWhy healing doesn’t have a deadlineI work with high-functioning, deeply feeling women whose stress is starting to show up in their bodies.The women who:Look like they have it togetherAre ambitious and capableBut feel exhausted, inflamed, anxious, hormonally off, stuck in their bodies, or disconnected from themselvesIf you’re tired of being told to “try harder” and you’re ready for root-cause, nervous-system-informed nutrition support — I would love to walk alongside you.You can apply for 1:1 coaching through the link in the show notes or send me a DM on Instagram @elizabethalicerd You don’t need a dramatic transformation to deserve support.Work with Elizabeth: Click hereIn This Episode, I Talk About:If This Episode Resonated…Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings

If you’ve ever looked “so put together” on the outside… while privately running on fumes, this conversation will feel like a deep exhale.Elizabeth sits down with Holly Lambrecht, founder of Stillroot & Co, where she partners with small business owners to move out of burnout and into clarity, systems, and sustainable growth. Holly shares her story of running a boutique straight into burnout, the identity shift that came with closing it, and how she rebuilt her work around calm, aligned support—helping business owners create back-end structure that actually supports their life (and nervous system).The invisible emotional toll of entrepreneurship: the 3am thoughts, financial stress, and “hamster wheel” energyWhy systems aren’t just productivity tools—they’re a pathway to rest, boundaries, and being able to walk away“If it lives in your head, how do you ever step away from it?” 🔥Holly’s approach to creating business calm without uprooting your nervous systemWhat being “ready for support” actually means (trust, letting go, and releasing micromanagement)Why community changes everything for women in business (Sister Circle + being held through hard seasons)Redefining success as peace, energy, and rhythm—not growth at all costsNervous system regulation practices for business owners + moms (breathwork, embodiment, craniosacral therapy, sound baths, hypnotherapy, and more)Permission slip of the episode: “You do not have to earn your rest.”A Good Ass Hair Day dry shampoo (Holly loves it as a hairstylist—and it’s non-aerosol).Instagram: @still.rootcoWebsite: stillrootco.comSister Circle (Wisconsin-based women’s business education + community)Sister Circle Summit (April, two-day conference)6th Annual Sister Circle Summit 2026  VIP Access discount code STILLROOT to saveShare it with a business bestie who’s been carrying everything in her head. And take Holly’s permission slip with you this week: you don’t have to earn your rest.Work with Elizabeth: Click hereConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsWhat We Talk AboutFavorite Beauty / Wellness ProductConnect with HollyMentioned in the EpisodeIf You Loved This Episode…

In this deeply personal episode of The High Functioning Hot Mess, Elizabeth steps away from the usual format to honor the life and legacy of her Grandma Janel. She shares a heartfelt reflection on love, loss, faith, laughter, and the simple joys that shape who we become—ice cream cones, listening deeply, not taking life too seriously, and living fully even when life is hard.This episode is a love letter, a eulogy, and a reminder that grief is not something to rush through or fix—it’s an expression of love, connection, and the impact someone has on our lives.Listener note: This episode discusses grief and loss. Please listen in the way that feels most supportive to you.

Wedding season can be beautiful… and also wildly dysregulating. In this episode of High Functioning Hot Mess, Elizabeth sits down with Cassie Thomas, a licensed professional counselor (LPC) based in Colorado, to talk about the cultural pressure cooker of being a bride — from planning overwhelm and perfectionism to body image spirals, stress physiology, and the post-wedding crash no one warns you about.This conversation is equal parts validating and practical: how to tell the difference between “I want to feel good” and “I’m trying to earn worthiness,” how to set boundaries with well-meaning (but loud) opinions, and how to protect your nervous system so you can actually be present for the days that matter — not just the photos.Why wedding planning can feel like an emotional + physical marathon (even in your 30s with “a fully developed frontal lobe”)The overwhelm of Pinterest + social media inspiration…and how it pulls you away from what you actually wantThe pressure to look “perfect” and how bridal body image can flare up even if it’s not usually your struggleDress shopping + alterations culture (including harmful “goal weight” messaging) and what brides deserve insteadHow stress impacts mood, metabolism, and the body’s ability to feel safe (and why fat loss is not a “wedding sprint”)A simple, powerful “turn down the noise” ritual (hello, sauna + airplane mode) for daily regulationThe post-wedding crash and why it’s normal to grieve the shift after the big dayA reminder every bride needs: you’re already enough — and your partner already believes thatCassie Thomas is a Licensed Professional Counselor serving clients in Colorado and Wyoming. She is EMDR-certified and supports clients navigating complex PTSD and chronic health conditions.Instagram: @flourishnocoFacebook: Flourish Counseling and WellnessWebsite: https://www.flourishnoco.org/ EMDR therapy (Cassie is certified)Kinders seasoning (steak/burger seasoning)Face Reality hydrating skincare line (Colorado winter dryness approved)Share it with a bride-to-be, a newlywed, or your friend who is deep in the Pinterest spiral 😅 And if you’re listening and thinking, “Wait… I’m not okay,” please know you’re not alone. You’re human — and you deserve support.Work with Elizabeth: Click hereConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis episode is for education and support, and is not medical or mental health treatment. If you need individualized care, reach out to a licensed provider.In this episode, we talk about:About today’s guest: Cassie Thomas, LPCConnect with Cassie:Mentioned in this episode:If you loved this episode…Friendly note / disclaimer

In this episode of High Functioning Hot Mess, Elizabeth sits down with registered dietitian, strength & conditioning specialist, and founder of Zoë Schroeder Nutrition, Zoë Schroeder, for an honest, grounding conversation about sustainable fat loss, mindset, and healing your relationship with food — without extremes, restriction, or quick fixes.Zoë shares her own journey through diet culture, body image struggles, and career pivots, and explains why realistic, attainable fat loss isn’t about doing more — it’s about building habits you can actually keep. Together, Elizabeth and Zoë explore the messy middle between diet culture and body positivity, the emotional side of body change, and why confidence comes from feeling fueled, supported, and strong — not from chasing your smallest body.This episode is especially powerful for anyone navigating a high-pressure season (wedding prep, career growth, motherhood, or simply modern life) who wants to care for their body without burning themselves out in the process.Why healing your relationship with food is never linear (and that’s normal)Why many women struggling with fat loss are actually under-eatingReverse dieting, metabolism support, and letting go of carb fearWhy you can’t hate or bully yourself into a body you loveThe mindset work behind sustainable fat loss (and why it matters more than macros)Living in the “messy middle” between diet culture and body autonomyWhy the real win is feeling confident, energized, and at home in your bodyInstagram: @fatlossrdzoeWebsite: https://zoeschroedernutrition.com(Check the insurance page to explore working with Zoë or her team and verify benefits)Share it with a friend who’s tired of the all-or-nothing approach to health, and leave a review to help more high-functioning hot messes find the show.Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.✨ In this episode, we talk about:🔗 Connect with Zoë:💛 If this episode resonated:

A Recovery Year, A Return to Self: Healing, Slowing Down, & Trusting What’s NextAs the year comes to a close, Elizabeth reflects on 2025 as a recovery year — one marked by nervous system healing, somatic therapy, slowing down, and learning to trust herself again.In this solo New Year’s Eve episode, she shares how stepping away from social media, reconnecting with her body, exploring intuition, and choosing softer systems over force led to unexpected alignment in both life and work. From starting Vitality Vignette, finding an office space that feels deeply supportive, to finally launching The High Functioning Hot Mess Podcast, this year was gritty and gentle — and deeply transformative.Elizabeth also looks ahead to 2026 with grounded optimism, sharing how she’s learning the difference between forcing and healthy expansion, and how she plans to honor her sensitivity while still pushing herself toward growth in her Feel Good Fit Era.This episode is an invitation to reflect, slow down, and enter the new year with trust instead of pressure.Why 2025 became a recovery year for mental health and the nervous systemHow somatic therapy helped rebuild a sense of safetyStepping away from social media and reclaiming creativityReclaiming intuition through workshops with Jesie SteffesLetting go of forcing and embracing aligned momentumWhat it looks like to honor sensitivity and growth going into 2026What has my body been asking me for more of this year?What worked for me this year — even in small or imperfect ways? (Think: habits that stuck, foods that felt grounding, routines that felt supportive.)When do I feel most nourished — physically and emotionally? What meals, rhythms, or environments support that?How does stress show up in my body?What helps my nervous system feel safest and most settled? What am I already doing that I want to protect?If this year were about support instead of pressure, what would change?If we zoom out 6 months from now, what would tell you that these things (actions, habits, routines) are working?✍️ Join the Vitality Vignette newsletter: (weekly reflections on slowing down, intentional living & nourishment) → Join here🎙️ Episode 3 with Jesie Steffes: → Listen here🌿 Seasonal Self & Workshops with Jesie: → Learn more here (Upcoming Body Image Workshops)The Seasonal Self✨ If you enjoyed this episode, please consider rating, reviewing, or sharing the podcast — it’s one of the best ways to help this space grow gently and intentionally.Here’s to a new year filled with softness, self-trust, and what’s meant for you. 💛Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.In This Episode, We Talk About:Journal Prompts Shared in This Episode:Links & Resources:

CGMs, Rucking, and Finding More Fun with Kayla GirgenIn this episode of High Functioning Hot Mess, Elizabeth chats with RD + CPT Kayla Girgen about stress (and how it shows up as more than just “work stress”), why tools like CGM + HTMA can make the invisible visible, and how healing often leads from food → nervous system → deeper emotional layers.They also dive into rucking as a burnout-friendly way to re-enter movement, why small bouts of movement matter, how to build routines that support mental health (not just aesthetics), and what it takes to build a business that’s sustainable emotionally—not just financially.Stress as a whole-body load (including under-eating + burnout)CGM + HTMA for personalization + awarenessMovement for mental health (not punishment)Rucking basics + scaling it sustainablyHustle energy vs aligned energy in businessPerfectionism, online criticism, and “just start” momentumInstagram: @kaylagirgenrdWebsite: https://kaylagirgenrd.com/Book: Book Ruck Fit (releases Jan 6)Programs / OffersSugar & Strength CGM CohortGear MentionedGORUCK rucksacks / platesTools MentionedCGM infoHTMA infoBooks MentionedRuck FitScarcity BrainWellness Products MentionedOura RingConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.✨ We talk about:Connect with Kayla Girgen RD, LD, CPT

Healing Beyond Supplements with Carolyn KrueskampIn this episode of High Functioning Hot Mess, Elizabeth sits down with women’s health dietitian and personal trainer Carolyn Krueskamp for an honest, grounding conversation about healing that goes far deeper than food, supplements, or protocols.Carolyn shares her personal journey through chronic stress, mold exposure, migraines, relationship upheaval, and burnout — and how true healing didn’t begin until her nervous system finally felt safe. Together, Elizabeth and Carolyn unpack why you can’t supplement your way out of fight-or-flight, how emotional healing and physiology are deeply intertwined, and what it really looks like to start over gently.This episode is for the high-achieving woman who’s “doing everything right” — yet still feels stuck.In this episode, we talk about:Why nervous system regulation must come before supplements and protocolsThe hidden cost of chronic stress on hormones, metabolism, and cyclesRebuilding a life, business, and body after everything falls apartLetting go of people-pleasing and learning to trust yourself againWhy healing happens in relationship — not isolationCarolyn KrueskampInstagram: @nutritionbycarolynkConnect with Carolyn via Instagram DM (mention the podcast!)FreshMade Professional SkincareClean, locally made skincare formulated by a Wisconsin-based estheticianPrimal KitchenAvocado Mayo (used as the base for Carolyn’s Big Mac bowl sauce)Carolyn is offering a limited one-time HTMA (Hair Tissue Mineral Analysis) review for podcast listeners.Includes a custom video breakdown + personalized nutrition, lifestyle, and supplement recommendationsNormally not offered as a standalone service$297 | Available to the first 5 listeners who DM Carolyn and mention this episode🔗 Resources & Links Mentioned🧪 Special Podcast Listener Offer

Former Rockette, eating disorder recovery coach, future RD, and fellow highly sensitive gal? Yeah… this one is a GOOD one. ✨Today I’m sitting down with Alli Bollinger – also known as @your_spoonful on the Instagram and Tik Tok – to talk about what it really looks like to chase a dream (hello, Radio City Rockette!), walk through an eating disorder, and build a softer, more sustainable relationship with food, movement, and your own identity on the other side.Alli grew up being “the dancer,” went on to get her BFA in dance, moved to NYC, and eventually booked her literal dream job as a Radio City Rockette – after recovering from an eating disorder. Her story is such a beautiful full-circle moment and now she’s in Boston, working as a certified eating disorder recovery coach and getting her master’s in nutrition to become a registered dietitian.If you’ve ever wrapped your worth up in your performance, productivity, or how “disciplined” you are, this conversation is going to land deep.How perfectionism and performance culture mirror diet culture and keep us chasing exhaustion and worthiness.The moment she realized her “discipline” with food was actually disconnecting her from joy and her body.Separating who you are from what you do.Why community and talking about the hard stuff matter so much in recovery.How she rebuilt trust with food through small, real-life challenges.Her advice for anyone still in the thick of it with food or body image.The heart behind Take What You Need and her daily intention polls.Instagram & TikTok: @your_spoonfulPodcast: Take What You NeedAlli is currently accepting 1:1 eating disorder recovery coaching clients – you can learn more and inquire through the links in her Instagram bio.Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.In this episode, we chat about:Connect with Alli

In today’s solo episode, Elizabeth invites you into the sweetest, coziest recap of her Year of ✨Hobbies✨ — the experiment that helped her heal, reconnect with joy, and stop living in constant self-improvement mode. What started as a chaotic post-wedding spiral turned into one of the most transformative years of her life… thanks to bread, dirt, yarn, music, glitter, books, and play.If you’ve been craving more fun, softness, or creativity in your life, this one will inspire you to try something new — even if you’re not “good at it” yet.🌾 Why she created the Unglamorous Glow Up after her wedding and what she realized was missing 🍞 How a cozy night making sourdough with her friend Emma sparked the entire Year of Hobbies 🪴 The garden that took over her backyard and the life lessons it gave her 🧵 Her adventures with needle-inclusive hobbies (crochet, cross-stitch, embroidery) — including what stuck and what didn’t 🪡 The sewing project that surprised her and why she’s setting up a craft room for 2026 🎹 How bringing a free piano into her home unlocked a deeply emotional, nostalgic part of her 💎 Her unexpected obsession with diamond art (and why it’s the perfect low-stress winter hobby) 📚 Her reading renaissance — from Little House on the Prairie to Minnesota-based rom-coms 🧘‍♀️ How movement became a “fun hobby” for the first time ever and why it’s healed so much ✨ Why 2026 is becoming My Feel-Good Fit Era — a soft, playful, inner-child-honoring approach to movementSourdough: 10/10 must-try, 6/10 doabilityGardening: 7/10 doabilityCrochet / Cross-Stitch / Embroidery: 5/10 doabilitySewing: 6/10 doabilityMusic: 8/10 doabilityDiamond Art: 10/10 doabilityReading: 10/10 doabilityMovement: 8/10 doability (walking = 10/10, weather permitting!)✔️ You want a hobby but don’t know where to start ✔️ You crave more fun, play, or softness in your routine ✔️ You’ve felt stuck in self-improvement fatigue ✔️ You’re healing your inner child ✔️ You want movement to feel good — not punishing ✔️ You want inspiration for winter hobbiesNo pressure. No rigid routines. No “new year, new me.” Just trying things, letting yourself be a beginner, and seeing what feels good — for your brain, body, and Little You.Sourdough Sandwich Loaf RecipeWooblesJessica Brooke PhotographyStrong Soul | Sculpt Cycle FlowYou can still enter the High Functioning Hot Mess launch giveaway! ✔️ Rate, subscribe, and review the podcast ✔️ Screenshot your review & send it to Elizabeth on Instagram (@elizabethalicerd) ⭐️ Bonus entry: Screenshot the episode you’re listening to, share it to your stories, and tag @elizabethalicerdWinner announced Friday, December 12, 2025!Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.In this episode, Elizabeth shares:Hobbies She Tried This Year & Their “Doability Scale”This Episode Is For You If…Join My Feel-Good Fit EraLinks MentionedGiveaway Details

In this heart-opening conversation, Elizabeth sits down with Colorado-based therapist, writer, and Reiki master Jesie Steffes to explore what it truly means to be a highly sensitive person (HSP) in a world that often feels sharp, fast, and overwhelming.Jesie breaks down the science and soul of sensitivity — how HSPs process more information, feel deeper resonance, and often need softer, more spacious approaches to healing. Together, they unpack nervous system regulation (minus the Instagram buzzwords), boundaries, grief, intuitive living, and the power of finding rhythms that actually support sensitive bodies.Jesie also shares how Reiki became an unexpected lifeline for her own anxiety, how she integrates it with her Christian faith background, and why her Seasonal Self workshops feel like a “soul massage” for those who crave gentleness, grounding, and community.Whether you identify as highly sensitive or simply feel deeply, this episode will make you feel understood, softened, and a little less alone.What it really means to be a Highly Sensitive Person (HSP)Why sensitivity is a form of neurodivergence — not a flawNervous system regulation that actually works for sensitive peopleLetting go of the pressure to “heal perfectly” or constantly reinvent yourselfGrief as a companion on the healing journey — identity shifts, timelines, nostalgia, and old patternsHow Reiki supports emotional + nervous system regulationIntegrating spirituality, faith, and intuitionLiving in rhythm with the seasons and how cyclical practices soothe the HSP systemThe intention behind Jesie’s beloved Seasonal Self workshopsInstagram: @jesie.steffes.healingWebsite: https://www.jesiesteffes.com/ Substack: Sated Soul — weekly Wednesday essaysIf this conversation made your nervous system exhale, you’ll love Jesie’s upcoming Seasonal Self: Wintering Mini-Retreat.📅 Date: Sunday, December 7🕓 Time: 4:00–6:30 pm MST🌐 Where: Virtual (join from anywhere)🤍 What: A nourishing space for reflection, journaling, meditation, and distance Reiki — especially for tender-hearted, highly sensitive humans🔒 Spots: Intentionally limited to keep the space cozy and energetically containedLearn more and save your spot at jesiesteffes.com or through the link in her Instagram bio.Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.In This Episode, We Explore:Connect with JesieJoin Jesie’s Seasonal Self: Wintering Mini-Retreat

🎙️ Episode 2: The Shoulds Will Get Ya: EMDR, TRE & What Nervous System Regulation Really Means with Kendra DaleGuest: Kendra Dale, LCSWWe’ve all seen it plastered across the internet: “Regulate your nervous system.” But what does that actually mean—beyond cold plunges, green juice, or a 10-step morning routine?In this first episode of The High Functioning Hot Mess, I’m joined by licensed therapist and my cohost-in-spirit, Kendra Dale, to get to the root of what nervous system regulation truly looks and feels like in real life.Together, we talk about: ✨ What it really means to regulate (and how trendy advice often misses the point) 🧠 How EMDR and TRE help your body process and release stored stress 💭 Why “the shoulds” keep us dysregulated and disconnected from ourselves 🌿 Simple, daily practices that actually create safety in your body—without perfection 💬 How to let your healing be messy, hopeful, and uniquely yoursThis conversation is equal parts science, soul, and real-life stories—because regulation isn’t about doing more; it’s about feeling safe enough to do less.Connect with Kendra:https://mindfulconnections22.wixsite.com/website/kendra-dale-lcswVibration plate - https://lifeprofitness.com/products/the-waver-vibration-platformTarte BB Tinted MoisturizerEMDR - https://www.emdr.comIFS - https://ifs-institute.comTRE - https://treglobal.orgConnect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings

Episode 1: Welcome to The High Functioning Hot Mess ✨In this first episode, I’m sharing the heart behind this podcast — why I created it, who it’s for, and how my own messy healing journey brought me here.If you’re craving gentleness, nuance, and honest conversations about healing, nourishment, sensitivity, and simply being human… you’re in the right place.This episode sets the tone for everything to come: soft, grounded, real. A place where we tell the truth about how complex healing can be, while also allowing ourselves to romanticize the journey when it feels supportive.The meaning behind The High Functioning Hot MessHow healing requires both physical nourishment and nervous system safetyMy own experience with panic, burnout, and rediscovering myselfWhat you can expect from this podcast moving forwardWhy healing is allowed to be soft, fun, and infused with curiosityHow connection, conversation, and community are at the heart of this showTo celebrate the launch of this podcast, I’m giving away a curated basket of my favorite goodies — a little “Christmas present from me to you.”The basket includes: ✨ Some protein powder packets ✨ A lip gloss ✨ A water bottle ✨ A planner or journal ✨ + a few more wellness-inspired surprisesHow to Enter:Rate, subscribe, and review The High Functioning Hot MessSend me a screenshot of your review on Instagram to confirm your entryBonus entry: screenshot the episode, share it to your IG story, and write a little blurb about what you loved or what you’re excited for → Don’t forget to tag me: @elizabethalicerdTimeline: 📅 Opens: December 1, 2025 ⏰ Closes: December 12 at midnight 🎉 Winner announced: December 12 on InstagramYour early ratings + reviews truly help this show reach more women who need this kind of space. Thank you so much for being here and for your support! 🫶🏼Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musingsThis podcast is not medical advice.In This Episode, We Explore:Launch Giveaway: My Favorite Things Basket