In this episode, I'm joined by the incredible Dr. Sarah Ballantyne for one of the most grounded, science-driven conversations I've had about nutrition in a long time.

We talk about why diet culture keeps swinging between extremes, how nutrient density gets lost in food ideology, and what actually matters when it comes to protein, plants, gut health, and long-term health outcomes. Sarah breaks down why restrictive frameworks often backfire, how to evaluate food quality without fear, and what the research really says, not what performs best on social media.

This conversation is for anyone who wants to eat in a way that supports performance, longevity, and metabolic health without turning food into a moral identity.

We cover:

• Why nutrient density matters more than diet labels
• The dangers of nutrition dogma and "one right way" thinking
• Protein needs, plant foods, and dietary diversity
• Gut health, fiber, and microbial resilience
• How to evaluate nutrition advice critically
• Moving from restriction to sufficiency

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Nutrivore 90 Challenge

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Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

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This episode is a full end-of-year reflection and a practical blueprint for setting goals you actually complete. I'm sharing the exact shifts I made that helped me reach every major goal I set this year, feel more like myself again, close the loop on my goals, and build momentum without the scattered energy.

I also give you the framework I'm using going into 2026: how I narrowed my goals down, increased focus and depth (instead of novelty), tightened my routines and boundaries, and invested in support early rather than waiting until I was in "red alert."

And yes, there's a mini life update in here too: a record month in business, and the story of Chris and me getting ENGAGED!!

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

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In this episode, I sat down with Thais Gibson, the founder of The Personal Development School and a true pioneer in attachment healing.

We broke down the science behind anxious, avoidant, fearful, and secure attachment — what each one looks like, how it's formed, and how to heal and reprogram those patterns using neuroplasticity.

We talked about how your attachment style is actually your relationship to yourself first, not just how you show up in love — and how to finally meet your own needs instead of chasing people to meet them for you.

This is one of those episodes you'll want to take notes on — it's loaded with practical tools, from how to stop refeeding old wounds to how to build emotional safety within your nervous system.

You'll hear us dive into:

• What attachment theory really means and why you aren't born with a style — it's conditioned.
• The six pillars of Integrated Attachment Theory.
• How to identify and rewire your core wounds through repetition and emotion.
• The real difference between self-soothing and self-numbing.
• The unique "superpowers" of each insecure attachment style.
• Tangible 21-day practices to start creating security from the inside out.

Take the Attachment Style Quiz

Thais' Instagram

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!

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In this tandem episode, I'm unpacking a question posed by the viral Vogue article: "Is having a boyfriend embarrassing now?"

We'll talk about the cultural shift that's made women feel like being in a healthy relationship somehow makes you weaker, less independent, or less "girlboss." I share how I've seen internet feminism swing too far into performative man-hating, why that still feels like centering men, and how to reclaim power, partnership, and sovereignty at the same time.

I also open up about what it's looked like in my own life — from losing myself in unhealthy relationships, to re-rootingwho I am, and now finding myself in a relationship that's healthy, supportive, and expansive.

This is a conversation about nuance, leadership, and emotional maturity, and about learning to build a life that's self-led and open to love if you want to pursue partnership.

You'll hear:

• Why "decentering men" still secretly centers them
• How social media's "soft hate" toward partnership keeps women disconnected
• The difference between self-abandonment and healthy interdependence
• What true feminine sovereignty looks like inside a relationship
• How to build your identity so partnership is additive, not definitive

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

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In this solo, I dig into the real difference between looking hot and "being her": the woman whose inner world and outer world actually match.

I share why "aesthetic integrity" matters, how to spot performative confidence vs. the grounded kind, and what energetic congruence looks like in everyday choices (fitness, relationships, business, faith).

You'll hear the three pillars I use to build embodied confidence, and practical prompts you can steal this week to move from performing to becoming.

We dive into:

• The unpopular truth of living in a visual (and yes, aesthetic) world, and how to make that work for you (not against you).
• Aesthetic Integrity vs. "costumes": aligning how you present with who you really are.
• Energetic Congruence: why confidence = energy meeting your standards (not just your feed).
• Embodied Identity: acting like the woman you say you are before the world sees it.
• Simple prompts to collapse the gap between pretending and becoming, starting today.

If this lands, share it with a bestie and tell me one thing you're doing this week from embodied confidence, not performance.

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Follow me on Instagram

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It's been a while since we had a good, old-fashioned, heart to heart. Today I'm sitting down and sharing an unfiltered list of things I struggle with day-to-day as a high performing women who genuinely wants to do, be, and have everything she can in life.

From professional struggles to questioning my own femininity amidst ever-changing cultural narratives, I hope that in me ripping the lid off my own challenges, it gives you some grace and company in your own.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!

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In this solo, I tell the real story behind my burnout and the pendulum swing that followed… girlbossing too close to the sun, soft-girling too close to the moon, and the grounded way I came back. I walk through the exact moments that broke me open (ADHD meds, record revenue paired with a personal low point, getting blindsided in business), why the spiritual detour didn't actually make my life better, and the simple, non-sexy habits that rebuilt my fire, my voice, and my results.

You'll hear about my DRC formula (Drive, Recovery, Clarity) for managing energy, how I'm integrating softness without losing ambition, and the 14-day return-to-drive protocol you can start today. If you're a high-performer who lost her spark, or you're scared success = burnout, this episode is your bridge back.

Topics:

• The 2022 scale-up that led to record revenue…and a deeper personal crash
• Why I define burnout as misallocated energy (and how to rebalance with DRC)
• The spiritual season I had to question, detach from, and redefine
• Returning to intensity through fitness and focused work
• Boundaries that actually protect your ambition (Slack hours, one day offline)
• The 14-day protocol: training, protein/fiber, sleep, focus blocks, spiritual stillness
• Narrowing my message to increase impact and income

• • Rebuilding with A-players at work and at home

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.

Follow me on Instagram

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In this solo, I get real about the gap between who we say we want to be and how we're actually showing up. I walk you through my "mirror test" to evaluate your career, relationships, and self-leadership with radical honesty. We dig into what makes a woman truly promotable (before anyone gives her the title), why doing only what's in your job description won't move you up, and how to stop begging for outcomes you haven't built the habits to earn. If you're ready to become the woman you would hire, promote, date, and follow… this one will light a fire and give you a framework to act on it today.

You'll learn:

• The exact questions I use to audit my professional standards, and why leadership begins long before the title.
• Why "doing your job" isn't grounds for elevation, and how initiatives and outcomes set you apart.
• The relationship litmus test: Would you date you? and how self-talk shapes who you attract.
• The mindset shift from "deserving" to earning, and why worthiness ≠ entitlement.
• How to visualize, then micro-act like your next-level self without burning your life down.

Fitness, health, and holistic wellness for $22/month

Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).

LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!

Follow me on Instagram

Follow EMBody Radio on Instagram