The Deliberate Exchange - Navigating Stress, Sobriety & Self-Trust — One Deliberate Step at a Time

This episode is a vulnerable reflection on one of the lowest chapters of my life—2017 through 2019—when over-giving, over-doing, and self-abandonment left me exhausted, lonely, and numbing with wine.…

Feeling the pull for a reset? Fall is the perfect time to pause, release what’s complete, and create space for renewal. In this episode, I share a practical reset framework rooted in nervous system h…

Have you ever pretended to be okay just to fit in — whether in the bedroom, at a party, or in your everyday life? In this raw and honest episode, I explore what happens when we stop faking it and sta…

Before you dive into manifestation workshops or try to “call in” your next level, there’s a deeper truth to understand: your nervous system sets the stage for everything you create. In this episode, …

You’ve talked about it in therapy. You’ve journaled. You’ve forgiven. You’ve reframed.
 But years later, something tiny happens — and your body reacts like it’s all happening again.

That’s an “open loo…

Are you living in alignment with what you say you value — or just hoping it’ll happen someday?
In this follow-up to last week’s episode on building a solid foundation, I’m walking you through a pract…

I’ve been thinking a lot lately about foundations—not just in the house we built (which literally has 6 inches of concrete in the walls), but in my body, my health, my business, and my life.

Because t…

This conversation would not have been possible without breathwork.

Literally.
Months ago, in a breathwork journey, I voice journaled about someone I felt was meant to cross my path. I didn’t know who i…

What if your evening glass of wine wasn’t “me time”… but actually your nervous system screaming for help?

In this episode, I share the truth that most women don’t want to admit—but deeply feel: Alcoho…

You quit drinking. You’re proud of yourself. You’re clear, focused… maybe even riding the pink cloud.

But then — something shifts. You feel anxious. Disconnected. Emotionally heavy.
 And you wonder: Wh…

You’re doing the mindset work.
You’re trying to manifest abundance.
You know what you want… so why does it still feel so far away?

In this episode, we dive deep into why real change—healing, growth, sob…

Ever wonder what actually helps when you're spiraling, snapping at your partner, or deep in self-doubt? In this episode, I share the exact nervous system-based rituals I use to shift from reactive to…

You can meditate, journal, breathe, and still break down.

I open up about the behind-the-scenes of building our dream home—what it cost me emotionally, physically, and mentally. From screaming matches…

Another off-the-cuff episode, I peel back the curtain on what life looked like before I became the version of myself you see today. I share the raw, unfiltered truth of my journey — from numbing with…

Why do we keep drinking when we know we feel better without it? In this honest episode, I look at the connection between relapse/lapse, alcohol cravings, and the nervous system. If you've ever said “…

I hit record without a plan—and let my stream of consciousness lead the way. What came through? A deep reflection on how my perfectionism keeps me stuck, why the pressure to “get it right” almost sto…

This short, powerful episode is your 5-minute reset. Whether you're driving, walking, getting ready—or feeling stuck—this is your invitation to take the wheel.

These five statements aren’t fluff. They…

If you’ve been wondering why you can’t stop snapping, crying, numbing out, or spiraling into shame — this episode is for you.

Because it’s not that you’re lazy or broken or too emotional.
 You’re stuck…

Feeling constantly overwhelmed, stuck, or like you're living someone else's life? In this episode, I reveal the 10 things I let go of to reclaim my energy, confidence, and inner peace—without the hus…

If you're eating clean, meditating, going to yoga, reading all the self-development books—and still feeling stuck, anxious, or disconnected—this episode is for you.

This is an honest conversation, whe…