Episodes

  • Feeling Lost? Identity, Loneliness, and Choosing Yourself in the In-Between Seasons of Life

    Feeling Lost? Identity, Loneliness, and Choosing Yourself in the In-Between Seasons of Life
    Dec 23 2025

    The space between the holidays and the new year has a way of amplifying everything — joy, grief, loneliness, reflection, and quiet questions about who we are and what we want. In this solo episode, Heather explores identity, emotional complexity, and why feeling lost doesn’t mean you’re failing — it often means you’ve outgrown an old version of yourself.

    This episode gently dismantles “New Year, New Me” pressure and offers a more compassionate path forward rooted in awareness, alignment, and small intentional choices.


    Key Themes & Takeaways

    ✅ Why the holiday season can feel joyful and heavy at the same time

    ✅ Loneliness doesn’t always mean being alone — it often means feeling unseen

    ✅ Feeling lost is a signal, not a failure

    ✅ Identity isn’t something you create — it’s something you remember

    ✅ Why resolutions fail (and why that’s not your fault)

    ✅ Real change comes from awareness, not pressure

    ✅ Small aligned choices matter more than dramatic overhauls

    ✅ How disconnection from self leads to burnout and illness

    ✅ Why HHW was created — not to fix people, but to help them understand themselves


    Heather’s Reflection:

    This episode is an invitation to soften — especially during a season that tells us to push, perform, and reinvent. Heather reminds listeners that they are not behind, broken, or failing. Identity work isn’t about becoming someone new — it’s about remembering who you are beneath expectations, roles, and noise. And that remembering can begin right now, in this moment.


    If this episode resonated — share it with someone who needs permission to soften.

    And if you’re ready to reconnect with who you are beneath the noise, Happy, Healthy, Whole begins January 13th.

    *** Sign up for Happy, Healthy, Whole by December 31st and get a BONUS course called Rewriting Your Story that will take place once you have completed Happy, Healthy, Whole. ***


    Connect with Heather:

    Website: Click HERE

    Happy, Healthy, Whole Program: Click HERE

    Join my newsletter: Click HERE

    Schedule a FREE 60-minute Consultation to learn about 1:1 coaching with Heather: Click HERE
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    18 mins
  • How to Feel Safe in Your Body: Embodiment & Coherence with Jessica Hupka

    How to Feel Safe in Your Body: Embodiment & Coherence with Jessica Hupka
    Dec 16 2025
    Guest: Jessica Hupka — Field Architect, Founder of The Coherence ProjectPrimary Themes: Embodiment, coherence, presence, nervous system/electrical system, polarity, unconditional love, nature as mirror, surrender vs controlOverviewIn this powerful conversation, Heather sits down with Jessica Hupka to explore what happens when “the healing is complete” — and why presence itself can be the greatest gift. Jessica shares how mind/body disconnection is often learned through conditioning, how polarity is part of returning to wholeness, and why the path forward isn’t “more doing” — it’s more spaciousness. If you’ve been stuck in hustle, living from control, or searching outside yourself for validation, this episode is your invitation to remember what you already are.Timestamps00:00 Intro00:01 Meet Jessica + “presence is the gift”00:03 “What happens when the healing is complete?”00:07 Beliefs stored in the body + religious conditioning00:12 Heather connects it to the core mission of Life Beyond B.S.00:13 Polarity, pain, neutrality, unconditional love00:16 Fear of being hurt + “courage to love yourself”00:18 “I don’t feel safe in my body” + where contraction lives00:22 Surrender vs control + the sacred yes00:30 Why embodiment is essential (Austin / Real & Raw)00:33 Work-life balance as fragmentation00:36 “Everything is happening to me” + language shifts00:40 Gratitude + faith as frequencies00:41 Nature, trees, earth, and remembering you are nature00:49 New story vs old story (community is already here)00:53 Receiving is reciprocity (women + being fully seen)00:56 What Jessica wants to bring to Austin00:58 “A life beyond B.S. is…” (final mic-drop)Jessica frames her work as field architecture: reading the energetic field through the body, then placing “pieces” in coherence. She also names a major cultural shift: moving from extraction and control into remembrance and surrender, where leadership becomes embodied and wholeness becomes the organizing principle.Here’s a taste of what Jessica shared — the kind of wisdom that lingers long after the episode ends:Presence is the gift — there’s a point where healing ends and remembering begins.Your body already knows — disconnection happens when we stop trusting it.Polarity belongs — expansion and contraction are both part of wholeness.Spaciousness attracts alignment — not doing more, but releasing more.Embodied leadership changes everything — when you’re in coherence, life reorganizes around you.Language matters — “I have to” contracts; “I get to” opens.Life beyond B.S. begins when you let go of what you think you know.(And that’s just scratching the surface…)Heather’s ReflectionThis episode is the heartbeat of Life Beyond B.S.: the ways conditioning teaches us to distrust ourselves — and how the path home is not “fixing,” but feeling. The reminder is simple and radical: the wisdom isn’t missing… it’s already in you.Jessica brings us back to something simple, but radical: presence, embodiment, and trust.vNot forcing. Not fixing. Remembering.If you’ve been feeling called to slow down, soften, and listen more deeply to your body…this episode is for you.Tune in. Feel it. Let it land. Calls to ActionConnect with Jessica by email: Dreambiz.Jessicahupka@gmail.comJessica on Facebook: @HupkahouseJessica's Kambo page: Click HEREJessica's mailing list: Click HEREReal & Raw Liberation (Austin,TX - Feb6-7,2026): Click HEREConnect with Heather: Click HEREHappy, Healthy, Whole Program (going live Jan 13, 2026): Click HEREJoin Heather's Newsletter: Weekly tips, prompts, updates: Click HEREIf this episode spoke to you, please rate/review, leave a comment, follow/subscribe, and share with a friend
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    1 hr
  • When Trauma Tries to Silence You: A Memoir, Suicide Survival & Self-Worth with Amy Sadd

    When Trauma Tries to Silence You: A Memoir, Suicide Survival & Self-Worth with Amy Sadd
    Dec 9 2025
    ⚠️ Trigger Warning: This episode includes discussion of suicidal ideation and suicide attempts. Please listen with care and use your discretion. Crisis support resources are listed below.In this powerful, deeply honest conversation, Heather sits down with author and Marine Corps veteran Amy Sadd, whose memoir "I Know a Girl" traces her journey through poverty, abuse, military trauma, depression, and multiple suicide attempts — all the way to a studio apartment on an island in Mexico, where she has finally found community, safety, and joy.Amy shares what it was like to grow up selling cookies to pay rent, survive assault in the Marine Corps, parent two daughters while breaking generational patterns, and eventually move to Cozumel with two suitcases and a decision: either finally figure out how to die… or figure out how to live. Today, she’s choosing life, found family, and radical honesty — and she wants every listener to know: you don’t have to stay broken, and you don’t have to do it alone.Key Themes & Takeaways:✅ Trauma doesn’t get the last word – Your story can be about your healing, not just what was done to you.✅ Mental health is real health – Depression, PTSD, and suicidal ideation are illnesses, not character flaws.✅ You don’t have to stay where you’re hurting – Sometimes healing means leaving the town, culture, or country that keeps you stuck.✅ Found family is still family – The people who stay, support, and choose you are as real as blood relatives — sometimes more.✅ Parenting without a blueprint – You don’t have to repeat the parenting you received; you can learn and do it differently.✅ Identity can be rewritten – You can move from being “the girl everything happens to” to the woman who calls herself “princessa” and expects to be treated with respect.✅ Boundaries are holy – Walking away from abusive relationships is an act of self-respect, not failure.✅ You are allowed to choose joy – A studio apartment, a scooter, neighbors who bring oranges, and sunrise over the sea can all be more than enough.✅ There is always another chapter – The sun keeps rising; as long as you’re here, there is room for another page in your story.Mental health is real health – Depression, PTSD, and suicidal ideation are illnesses, not character flaws.✅ Found family is still family – The people who stay, support, and choose you are as real as blood relatives — sometimes more.✅ Minimalism as medicine – Letting go of stuff (and the stories attached to it) can create literal and emotional space to breathe.✅ Parenting without a blueprint – You don’t have to repeat the parenting you received; you can learn and do it differently.✅ Identity can be rewritten – You can move from being “the girl everything happens to” to the woman who calls herself “princessa” and expects to be treated with respect.✅ Boundaries are holy – Walking away from abusive relationships is an act of self-respect, not failure.✅ You are allowed to choose joy – A studio apartment, a scooter, neighbors who bring oranges, and sunrise over the sea can all be more than enough.✅ There is always another chapter – The sun keeps rising; as long as you’re here, there is room for another page in your story.Amy wants you to know you are not alone, and your story is not over.CALLS TO ACTION:Get Amy’s book – I Know a GirlAmy's InstagramAmy's FacebookAmy's TikTokConnect with Amy HEREConnect w/ Heather HEREHeather's Happy, Healthy, Whole programBook a free 60-minute call with Heather HEREJoin the weekly email list for tips, life hacks, and podcast HEREIf this episode helped you breathe a little deeper, please:• Like the video and share with a friend• Subscribe to the channel• Leave a comment CRISIS SUPPORT (U.S.)• Suicide & Crisis Lifeline: Call or text 988• Crisis Text Line: Text HOME to 741741If you’re outside the U.S., please search “suicide hotline [your country]” to find support in your area. You are not a burden. You are needed here.
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    1 hr and 6 mins
  • How to Liberate Yourself in 2026: Alignment, Identity & a Massive Announcement

    How to Liberate Yourself in 2026: Alignment, Identity & a Massive Announcement
    Dec 2 2025

    Listen now and enter the Austin event ticket giveaway! (must be in by December 23, 2025).In this deeply empowering solo episode, Heather drops two major announcements: her role as a headline speaker at the 2026 Real & Raw Liberation Event in Austin, and the full relaunch of her signature personal growth program, Happy, Healthy, Whole. She breaks down the truth about liberation, alignment, identity, and the inner work required to live a life designed on purpose. With soul, courage, and clarity, Heather shares how she rebuilt HHW into the most powerful version yet — and invites listeners into a transformative season of choosing themselves, reconnecting to who they really are, and stepping into 2026 with intention and self-leadership. EPISODE OVERVIEW✅ This solo episode is packed with:✅ Heather’s huge event announcement✅The official relaunch of Happy, Healthy, Whole✅ A behind-the-scenes look at her growth + evolution as a coach✅ What liberation really means✅ How to live on purpose — not autopilot✅ The structure of her new 12-week transformational curriculum✅ A giveaway announcement for the Real & Raw Liberation Event✅ A call to action for 2026 aligned livingKEY THEMES & TAKEAWAYS1. Liberation begins with truth.Heather explains what it means to liberate yourself from mental patterns, expectations, emotional weight, and B.S. belief systems so you can choose your life on purpose.2. Alignment is a decision — not a destination.Heather outlines how identity, values, and embodied choices create a life that feels congruent and grounded.3. You are allowed to reinvent yourself.Her own evolution led to rebuilding Happy, Healthy, Whole from the ground up into a deeper, clearer, more powerful transformation model.4. Real transformation requires structure AND soul.She walks listeners through the 12-week HHW curriculum: awareness, belief systems, identity, values, emotional embodiment, nervous system work, somatics, boundaries, confidence, and integration.5. Connection accelerates growth.Heather shares why community events — like the Real & Raw Liberation Event — catalyze expansion in ways solo work can’t.6. 2026 is not about “New Year, New Me.”It’s about remembering who you already are and choosing her on purpose.CALL TO ACTION

    🎉 ENTER TO WIN a *free* ticket to the Real & Raw Liberation in Austin, TX - Feb. 6-7, 2026 - CLICK HERE TO ENTER (must enter by Dec. 23, 2025).

    ✅ Join the Happy, Healthy, Whole Program - it starts Jan. 13, 2026 - CLICK HERE to learn more!

    ✅ Join Heather's email newsletter: CLICK HERE to join!

    ✅ Schedule a FREE 60 minute 1:1 Consultation with Heather to see how we can work together: CLICK HERE to schedule
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    19 mins
  • How to Stop Playing Small and Start Manifesting Big: Why Not You? with Dr, Alissa Esposito

    How to Stop Playing Small and Start Manifesting Big: Why Not You? with Dr, Alissa Esposito
    Nov 25 2025

    In this episode of Life Beyond B.S., Heather sits down with life coach and cancer survivor Dr. Alissa Esposito, founder of The Make It Happen Project and The Modern Manifestation Academy. They dive into how your identity — not just your desires — drives what actually shows up in your life. Alissa shares the belief systems she had to dismantle to step beyond a traditional medical career, how her cancer journey became one of the best things that ever happened to her, and why manifestation is really about science, nervous system regulation, and everyday choices (not wishful thinking). You’ll hear how to start dreaming again, what to do when you’re “stuck but doing the work,” and how a vision board and determined “why not me?” energy helped Alissa dance at a duchess-level ball at Versailles.KEY THEMES & TAKEAWAYS✅ You can outgrow an identity — and that’s a good thing.You’re not meant to stay stuck in your college major, first career, or old version of you.✅ Manifestation = making ideas real, not magic spells.It’s the process of taking something from thought into the 3D world through belief, identity, and aligned action.✅ You don’t manifest what you want — you manifest who you’re being.Your dominant thoughts, energy, and self-concept are what create your repeated results.✅ Awareness is always step one.You can’t change what you don’t recognize. Becoming aware of your dominant thought loops and belief systems is the starting point.✅ Your primitive brain wants safety, not expansion.Fear and “I can’t” are often just your nervous system trying to conserve energy and keep you in the familiar, not evidence that you’re incapable.✅ Vision boards are identity tools, not just art projects.They help you clarify what you want, confront feelings of unworthiness, and measure your growth over time.✅ Cancer was a defining moment, not her identity.Alissa chose to let cancer awaken her to the value of time, intentional living, and true priorities.✅ Change doesn’t require a crisis — but most people wait for one.HEATHER’S REFLECTION❤️ Heather shares her own evolution from “I can’t” girl to “Why can’t I?” woman — and how noticing that pattern was her “brick in the face” moment.❤️ She reflects on how much of her self-hatred and self-sabotage came from internalized beliefs that weren’t even hers — they belonged to parents, culture, and old conditioning.❤️ The dynamic vision board process with Alissa became a critical turning point:❤️ It moved her dreams out of her head and onto a board she saw daily.❤️ It forced her to confront where she was still playing small.❤️ It gave her a visual standard she didn’t want to ignore for six months or a year.❤️ Today, she’s living so many of the things that once felt “for other people”: a podcast, a book chapter, speaking, her coaching work, and more.❤️ Her big invitation: don’t wait for the diagnosis, breakdown, or final straw to wake up. You can choose differently now.CALL TO ACTION:Reflection prompt🔍What is one belief about yourself or your life that might just be a thought you’ve repeated — not an actual fact?🔍What’s the next believable thought you could choose instead? (e.g., from “I can’t” → “Maybe it’s possible for me.”)Micro action:💡Tonight, before bed, name 3 things you’re grateful for and 1 thing you’re looking forward to.💡Notice how you feel after one week of this simple practice.Dr. Alissa EspositoCheck out The Make It Happen Project and The Modern Manifestation Academy: Work with Heather:🌟Book a free 60-minute call to explore life coaching and what “life beyond B.S.” could look like for you: 🌟 Join Heather’s email list at heathermcnally.com for updates on the Happy, Healthy, Whole program and new episodes: If this episode helped you breathe a little deeper or whisper “Why not me?”, please rate, review, follow, subscribe, and share it with a friend who needs it.
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    58 mins
  • The Power of Pause: Learning to Listen to Yourself in the Stillness

    The Power of Pause: Learning to Listen to Yourself in the Stillness
    Nov 18 2025

    🪞 Episode OverviewIn this solo episode, Heather dives deep into the power of pause — and why slowing down isn’t lazy, it’s revolutionary. Through her own story as a busy mom who once filled every silence with “doing,” Heather unpacks how stillness creates the space for clarity, creativity, and connection.She blends real-life insight with brain science to show how even 60 seconds of intentional pause can shift your body from stress to safety — calming the amygdala, activating your intuition, and reconnecting you with your true self.This episode is a permission slip to stop glorifying busyness and start honoring space. Because as Heather reminds us, the pause isn’t empty — it’s full of answers.🧭 Key Themes & Takeaways✅ The difference between busyness and purpose — and how hustle culture keeps us disconnected.✅ Why awareness can’t exist without space.✅ The science behind stillness: how the parasympathetic nervous system, amygdala, and prefrontal cortex shape your peace and decisions.✅ The truth about burnout: it’s not from doing too much, but from disconnecting from yourself.✅ 3 simple, science-backed ways to integrate pause into daily life.✅ How a moment of stillness sparked Heather’s “Happy, Healthy, Whole” download — and how yours can spark your next breakthrough.🧘‍♀️ Heather’s Reflection“The pause isn’t empty — it’s full of answers, full of healing, and full of the wisdom that’s been trying to reach you.”Heather reminds us that you don’t need to meditate for hours or escape to the mountains to find peace. You just need permission — to breathe, to be, to listen. From her own burnout to breakthroughs on long drives, she teaches that awareness and freedom live inside those small, sacred moments when we stop long enough to hear ourselves again.3 Practical Tools from This Episode1️⃣ The One-Minute Pause👉🏼 Close your eyes, breathe deeply, and ask: “What’s here right now?”👉🏼 One minute of stillness can recalibrate your entire day.2️⃣ The Five Senses Reset👉🏼 Ground yourself by naming one thing you can see, hear, feel, taste, and touch.👉🏼 This brings oxygen back to your brain and activates calm through your vagus nerve.3️⃣ Ask Better Questions👉🏼 What am I avoiding by staying busy?👉🏼 What truth am I scared will surface if I slow down?👉🏼What do I need right now?These questions move you from reaction to reflection — from the amygdala to the prefrontal cortex, where clarity and choice live.Science Meets Soul:🔍 Parasympathetic nervous system: Your rest-and-digest mode that signals safety and calm.🔍 Amygdala: The emotional “smoke detector” that triggers fight, flight, or freeze.🔍 Prefrontal cortex: Your wise, logical “coach” that helps you make aligned decisions.🔍 Neurotransmitters: Deep breathing releases GABA and serotonin, your natural chill and balance chemicals.🔍 Default mode network: The brain’s reflection center — creativity and insight live here when you stop “doing.”🌿 Call to ActionTake one intentional pause today — no phone, no noise, no distraction. Just you, breathing and being. Then ask yourself: What do I need right now?If this episode helped you exhale, share it with someone who needs permission to slow down.✨ Rate and review Life Beyond B.S.✨ Join Heather’s email list at www.heathermcnally.com✨ Book a free 60-minute clarity call: Heather's schedule✨ Stay tuned for her Happy, Healthy, Whole program — coming soon.
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    19 mins
  • Real & Raw Leadership: Ditch the Polish, Tell the Truth with Clare Garner

    Real & Raw Leadership: Ditch the Polish, Tell the Truth with Clare Garner
    Nov 11 2025

    Epidosde Info

    Guest: Clare Garner — creator of Real & Raw Revolution; founder of Speak to Scale Agency + Speak to Scale Magazine; host of Raw & Real Podcast*Theme:* Ditching perfection, choosing truth, and letting voice (not polish) lead growth

    Length: ~55 minutes

    Content notes: Discussion of abusive relationship, healing, and liberation

    Clare Garner gets deeply real about leaving a 15-year abusive relationship, rebuilding her identity, and birthing the Real & Raw movement that helps women lead with voice over varnish. She breaks down fear as a safety mechanism, why perfection is dead weight, how “failing faster” collapses timelines, and the exact moment Real & Raw “dropped in” (yep—red lipstick and a mirror!). If you’ve ever watered down your message to fit, this is your permission slip to stop performing and start telling the truth..

    Key Themes & Takeaways

    • Fear vs. truth: Fear often prefers the known pain over the unknown possibility. Move anyway.
    • Voice over visibility: Visibility without authenticity feels empty; voice converts because it connects.
    • Radical self-permission: Drop “shoulds,” choose desire, and let direction reveal itself after commitment.
    • Fail fast, learn faster: “Data, not drama.” Iteration is the fastest path to clarity.
    • Identity work: Be careful what follows “I am…”—identity sets your ceiling.
    • Community & stages: Real & Raw stages invite unscripted truth that sells without selling.


    Guest Insights (Clare’s big ideas)

    💡 On fear: It’s your system trying to keep you “safe,” even when safety = small.

    💡 On pivoting: Your frequency changes when you decide; that’s when the how shows up.

    💡 On perfection: People don’t want perfect; they want to feel you.

    💡 On leadership: It’s not about the polish; it’s about the human behind the brand.


    Heather’s Reflection

    Clare reminded me that courage isn’t the absence of fear—it’s choosing truth anyway. The more I move from desire (not duty), the faster my next “right step” shows up. I’m done performing; voice first, always.


    Resources and Mentions

    Clare's website and magazine: https://speaktoscale.co.uk/

    Real and Raw LIBERATION, Austin Feb 2026: https://speaktoscale.co.uk/real-and-raw-liberation#real-and-raw-liberation


    CALL TO ACTION

    • Join Heather's mailing list & get weekly Life Beyond B.S. prompts and updates: https://www.heathermcnally.com/
    • Schedule your FREE 1:1 consultation to see how you can work with Heather: https://calendly.com/heather-heathermcnally/new-meeting
    • Get your tickets to AUSTIN (Real & Raw Liberation) Feb 2026: https://heathemcnally--iamnataliarichardson.thrivecart.com/the-real-and-raw-liberation-live/

    If this episode helped you, please share it with a friend, subscribe, and rate & review the show!
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    56 mins
  • From Silence to Sovereignty: Awareness, Ownership & Unapologetic Voice with Angeline Constantinou

    From Silence to Sovereignty: Awareness, Ownership & Unapologetic Voice with Angeline Constantinou
    Nov 4 2025

    Breaking cycles, finding your voice, and refusing to shrink: a real, raw conversation on healing and standing in your truth.Episode Summary:In this powerful, heart-forward episode, Heather sits down with women’s empowerment leader Angeline Constantinou, founder of Let’s Break the Silence, to unpack how awareness and ownership can move you from surviving to sovereign. Angeline shares her journey through an abusive marriage, the catalytic moment that led her to file for divorce, the power of journaling as both evidence and healing, and why her next chapter—Her Unapologetic Voice—invites women to stop shrinking for rooms that don’t fit. They dig into limiting beliefs formed in childhood, the necessity of community, and practical steps for getting safe, supported, and seen.Key Themes / What You’ll Learn:✅ Awareness as the first lever of change—and how to cultivate it✅ Shadow work + limiting beliefs (and how early conditioning sticks)✅ Practical safety steps: finances, order of protection, shelters, documentation✅ Why journaling is both medicine and proof✅ Storytelling as liberation (and as a ripple effect for others)✅ Community over competition; curating rooms that match your frequency✅ Evolving from “breaking the silence” to speaking unapologeticallyGuest Bio:Angeline Constantinou is a women’s empowerment partner and founder of Let’s Break the Silence. A survivor turned advocate, she helps women reclaim self-worth, rebuild confidence, and speak their truths—unapologetically. Host of a global podcast now evolving into Her Unapologetic Voice, Angeline leads workshops and international experiences designed to awaken identity, courage, and community.Resources & Mentions:Angeline’s website: https://www.letsbreakthesilence.comFacebook: https://www.facebook.com/profile.php?id=61582787212083Awaken Your Identity (2-day workshop; dates mentioned: Nov 11–12): https://rb.gy/pathb0Her Unapologetic Voice (podcast rebrand / next chapter) YouTube Channel: HERENational Domestic Violence Hotline (US): 800-799-SAFE (7233) | thehotline.orgThe NYC Experience: Reserve your seat now at sifurafael.com/nyc or text NYC to 516-242-8732Calls to ActionJoin Heather’s list & get weekly Life Beyond B.S. prompts and updates: www.heathermcnally.comSchedule your FREE 60 minute consultation to see how you can work with Heather: HERE

    Real & Raw Liberation. Austin (Feb. 6-7, 2025): GET YOUR TICKETSIf this episode helped you, share it with a friend and rate + review the show.
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    51 mins