Are you practicing brain retraining but feel stuck, overwhelmed, or confused about why you’re not seeing the progress you hoped for? You’re not alone - and this episode is exactly what you need!

In today’s episode, I’m breaking down the 8 “needle movers” that can help you simplify your healing journey, get unstuck, and feel confident moving forward. These aren’t just tips - they’re the exact strategies I’ve seen work time and time again for myself and my clients.

By the end, you’ll know which one or two to focus on so you can start seeing momentum in your retraining journey without the pressure, confusion, or burnout. And don’t worry—you don’t have to master all eight to make progress.

Inside this episode, I share:

• The #1 mindset that can make or break your progress
• A simple tool that interrupts the fear-symptom loop in real time
• How “going smaller and slower” actually speeds up healing
• Why perfectionism is slowing you down (and what to do instead)
• The surprising way compassion rewires your brain faster than criticism
• What it means to discover the positive intent behind symptoms
• How outcome independence creates lasting change

And because I want to make this easy for you, I’ve created a free PDF with all 8 gamechangers laid out for you to keep handy as you retrain. Grab it in the link below.

DIVE DEEPER // RESOURCES: 📄 8 Gamechangers FREE GUIDE 💫 Somatic Healing Tools FREE CHEAT SHEET ✨Healing from Mold Sensitivity FREE GUIDE 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 📲 Follow on Instagram: @abodehealingco 🗓 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.* (*For those who have already gone through a brain retraining program or are planning to start in the near future) 🌐 Learn more at: abodehealingco.com 📩 Email me: hello@abodehealingco.com

If your to-do list is never-ending, your emotions are living just under the surface, and your nervous system is hanging on by a thread…this one’s for you.

In this episode, I’m sharing five simple, realistic tools that have brought me calm and stability through some very stressful seasons. You’ll hear the exact things I come back to when life feels like too much.

🧠 This episode is especially for the high-achievers, eldest daughters, and anyone navigating chronic stress, unexpected responsibilities, or just “extra life-y” seasons. You’ll learn how to:

• Interrupt the “do-it-all-then-crash” cycle
• Support your body and brain with low-bar, high-impact habits
• Validate your emotions and build emotional resilience
• Use brain retraining tools even when you’re in survival mode

Whether you’re going through a hard week or a hard season, I hope these tips feel like a deep breath and a soft place to land.

PS: If you’re a current brain retrainer, don’t forget to take the short survey linked here to help shape future offers - and be entered to win a $25 Amazon gift card!

Mentioned in this episode: Fundamental Needs Workbook: https://chelsijo.co/fundamentalneedsworkbook

DIVE DEEPER // RESOURCES:

🗓 Join the group coaching waitlist HERE 💫 Somatic Healing Tools FREE CHEAT SHEET ✨Healing from Mold Sensitivity FREE GUIDE 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 🤝 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.* (*For those who have already gone through a brain retraining program or are planning to start in the near future) 📲 Follow on Instagram: @abodehealingco 🌐 Learn more at: abodehealingco.com 📩 Email Katie: hello@abodehealingco.com

Whether your bedtime routine is a 10-step wellness routine or just falling into bed and scrolling TikTok, this episode will show you a simpler (and more effective) way to support real rest.

I’m sharing an easy, science-backed nighttime routine you can do in under 10 minutes - even from bed. It’s designed to shift your brain and body into a healing state before you fall asleep, so you wake up with more energy, better mood, and deeper rest.

This isn’t your typical checklist of supplements, skincare, and red light therapy. You’ll learn how to use your body, emotions, and brain retraining principles to help your nervous system relax, release stress, and support deep, restorative sleep.

Whether you’re dealing with chronic illness, burnout, or just need better sleep - this is a powerful practice that’s easy to start tonight.

DIVE DEEPER // RESOURCES: 💫 Somatic Healing Tools FREE CHEAT SHEET ✨Healing from Mold Sensitivity FREE GUIDE 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 📲 Follow on Instagram: @abodehealingco 🗓 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.* (*For those who have already gone through a brain retraining program or are planning to start in the near future) 🌐 Learn more at: abodehealingco.com 📩 Email me: hello@abodehealingco.com

Ever wonder what recovery really looks like after mold sensitivity and chronic illness? Am I really fully recovered? In this episode, I’m sharing the truth - the messy, beautiful, incremental truth - about what life looks like now after retraining my brain around mold. From my nervous system’s progress to the chaos of 30-person family beach trips, you’ll hear both the practical steps that helped me heal and the small moments that remind me just how far I’ve come.

We’ll talk about:

• What “fully recovered” even means (and why that question can be tricky)
• How to see results with incremental training: 3 key pieces of an effective plan
• What shifted when I started getting real results (hint: coaching helped!)
• How I now travel, eat/drink whatever I want, stay up ‘til 3AM, and enjoy family chaos without crashing

If you’re in the thick of it, I hope this reminds you that healing is possible and it’s often closer than it feels!

DIVE DEEPER // RESOURCES: ✨Healing Mold Sensitivity FREE GUIDE

💻 Healing Mold Sensitivity COURSE

🗓 Join the group coaching waitlist HERE

💫 Somatic Healing Tools FREE CHEAT SHEET 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 🤝 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.* (*For those who have already gone through a brain retraining program or are planning to start in the near future) 📲 Follow on Instagram: @abodehealingco 🌐 Learn more at: abodehealingco.com 📩 Email me: hello@abodehealingco.com

If you’ve ever thought, “I’m doing everything right—so why am I not getting better?” this episode is for you.

This week, we’re talking about the how behind your healing—not just what you’re doing, but the beliefs, thoughts, and emotions driving it. Because those things? They change your biology. I’m breaking down 3 surprisingly powerful mindset shifts that aren’t just inspiring—they’re biologically effective. We’ll explore how the way you think about healing sends real messages of safety or danger to your nervous system, resulting in real physical changes.

If you feel stuck in survival mode no matter how consistent you are with your tools, this episode will help you shift the energy behind your practice in a way your brain actually understands.

• Why your thoughts and beliefs create real changes in your body
• What the placebo and nocebo effects can teach us about the mind-body connection
• Three mindsets that sabotage healing (and how to shift them)
• How to practice these shifts in real life without toxic positivity or bypassing your experience

DIVE DEEPER // RESOURCES: 🗓 Join the group coaching waitlist HERE

💫 Somatic Healing Tools FREE CHEAT SHEET ✨Healing from Mold Sensitivity FREE GUIDE 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 🤝 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.* (*For those who have already gone through a brain retraining program or are planning to start in the near future) 📲 Follow on Instagram: @abodehealingco 🌐 Learn more at: abodehealingco.com 📩 Email me: hello@abodehealingco.com

Symptom flares can feel like a punch to the gut, especially when you’ve been doing everything “right.” They can make you question your progress, your body, and your entire healing journey. But what if a flare didn’t mean you were failing? What if it was actually a sign that your brain is learning something new? In this episode, I’m walking you through exactly what to do (and what not to do) during a flare. You’ll learn how to shift your response in a way that keeps you out of fear loops and actually moves your healing forward…even when things feel like they’re getting worse. This is for you if you’ve ever felt blindsided by a flare, stuck in overanalysis, or afraid that your symptoms mean you’ve done something wrong.

💡 This episode will help you:

• Break the spiral of panic, fear, and overthinking during flares
• Understand why flares happen (and why they don’t mean failure)
• Learn a new way to respond that builds resilience and safety in the brain
• Feel empowered, even in the messy moments of healing

It’s time to stop letting flares derail your progress and start using them as fuel for transformation. DIVE DEEPER // RESOURCES: 💫 Somatic Healing Tools FREE CHEAT SHEET ✨ Healing from Mold Sensitivity FREE GUIDE 🧠 New to brain retraining? Watch my FREE 30-minute training HERE. 📲 Follow on Instagram: @abodehealingco 🗓 Currently brain retraining and looking for 1-1 support? Apply for private coaching and schedule a free 30 min consult with Katie HERE.*(*For those who have already gone through a brain retraining program or are planning to start in the near future) 🌐 Learn more at: abodehealingco.com 📩 Email me: hello@abodehealingco.com

What really causes chronic illness? What if the true root of chronic illness isn’t what you’ve been told? In this episode of the Retrain Your Brain podcast, I’m breaking down one of the most misunderstood topics in the chronic illness world: what actually causes illness to begin—and why it keeps going long after the original trigger is gone. We’ll explore how the brain and body become primed for illness, the role of the Cell Danger Response, and how neuroscience is reshaping the way we think about healing. If you’ve ever wondered how you got here (or how to get out), this episode will give you a powerful new lens to view your symptoms—and your recovery. Whether you’re just beginning your healing journey or have tried everything under the sun, this episode offers clarity, validation, and hope. 🎧 Press play for a deep dive you won’t hear anywhere else. DIVE DEEPER // RESOURCES

🎧 EP 3 // How to Retrain Your Brain FOR FREE in 15 Minutes a Day! 💫 Somatic Healing Tools Freebie: DOWNLOAD HERE 🧠 New to brain retraining? Watch my free 30-min training: WATCH HERE 📲 Follow along on Instagram: @abodehealingco 💻 Already brain retraining and looking for more support? Apply for 1-1 coaching HERE! 📩 Questions or feedback? Email me: Katie@abodehealingco.com