In this episode, I sit down with Jen Lander, PMHNP-BC, board-certified psychiatric nurse practitioner and founder of Landing Well Psychiatry, to explore why ADHD is so often overlooked in women and how it can quietly impact everything from emotional regulation and burnout to alcohol use, entrepreneurship, and everyday life.

As someone who both specializes in ADHD and lives with it herself, Jen combines evidence-based psychiatry with personal experience to help women better understand how their brains work, reduce shame, and build lives that align with their values.

If you've ever wondered why your mind never seems to slow down, why rest feels uncomfortable, or why you've been told it's "just anxiety," this conversation may help connect a lot of dots.

We cover:

• Why ADHD often looks different in women than it does in men
• Why so many women aren't diagnosed until adulthood
• The signs of ADHD that are commonly mistaken for anxiety
• What "high-functioning" ADHD can actually look like
• Why so many women feel guilty slowing down or resting
• How chronic stress and burnout affect the ADHD brain
• The connection between ADHD, alcohol, and emotional regulation
• What alcohol is actually doing in the brain and why it can feel like it "takes the edge off"
• The signs alcohol may have become more than just a social activity
• Jen's personal journey with ADHD, alcohol, and becoming alcohol-free
• How ADHD can show up differently for entrepreneurs and high-achieving women
• ADHD traits that can actually become strengths
• Practical systems that have helped Jen personally and professionally
• Lifestyle habits that support mental health and nervous system regulation
• What to do if you think you may have ADHD

…and more.

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You're not imagining it. And you're not alone.

In this episode I sit down with Dr. Alexa Fiffick, board-certified Family Medicine physician, founder of Concierge Medicine of Westlake, and Certified Menopause Practitioner, to talk about what so many women are experiencing but can't get answers for. Dr. Alexa completed a Specialized Women's Health Fellowship through Cleveland Clinic, training in areas most doctors never study in depth, including perimenopause, PCOS, PMDD, and mood disorders. Her entire practice is built for women who have felt dismissed, and this conversation shows exactly why.

We cover:

• Why so many women feel tired, anxious, moody, and disconnected from their bodies
• The most common concerns women bring into her office and what "I don't feel like myself" might actually mean
• Hormones 101: your cycle explained in a way that finally makes sense
• Which symptoms are normal throughout your cycle and which deserve a deeper look
• The difference between PMS and PMDD, and why PMDD is so often misdiagnosed as anxiety or depression
• What actually causes PMDD and the treatment options available
• How sleep, stress, nutrition, and exercise impact your hormone health, body composition, and energy
• What to know before buying supplements marketed for "hormone balance"
• How to advocate for yourself in medical settings, what to track before appointments, and how to find a provider who truly listens
• ...and more!

If you've ever been told it's all in your head, this episode is for you.

Connect with Dr. Alexa Fiffick:

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Colleen Liggett and Amanda Nicolosi are the founders of Wild Embers Photography, a Cleveland-based luxury boudoir studio dedicated to helping women see themselves through a new lens both literally and figuratively. For over a decade, they have created transformative experiences that help women build confidence, embrace their sensuality, and reconnect with the parts of themselves that are often lost beneath the demands of everyday life. Known for their warm, judgment-free approach, Colleen and Amanda believe boudoir is about far more than beautiful photographs. It's about helping women celebrate their bodies, honor their stories, and recognize their worth at every stage of life. Through photography, education, and candid conversations about self-image and self-confidence, they have helped hundreds of women rediscover their strength, beauty, and authenticity.

We chat about:

• What boudoir photography really is—and the misconceptions many women have about it • Why so many women feel intimidated, nervous, or "not ready" before stepping in front of the camera • The connection between confidence, body image, and self-perception • How comparison and unrealistic beauty standards impact the way women see themselves • Why women often wait until they're "better," "leaner," or "more confident" before celebrating themselves • What happens when a woman steps outside of her comfort zone and challenges her limiting beliefs • The powerful role women play in supporting and empowering one another • Female entrepreneurship, building a purpose-driven business, and the lessons learned along the way • Advice for women struggling with confidence, self-worth, and embracing who they are today

...and more!

WATCH FULL VIDEO INTERVIEW HERE

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In this conversation, I sit down with certified trauma-informed breathwork facilitator and somatic guide Jamie Gooch to explore the power of breathwork and how it can support your nervous system, stress levels, emotional health, and overall well-being.

We talk about:

• What breathwork actually is and why it's so powerful • What chronic stress does to the female body • Why so many women feel "wired but exhausted" • Simple tools to regulate your nervous system throughout the day • Breathwork practices for anxiety, overwhelm, sleep, and emotional health • Small daily habits that can help you feel more grounded and present • Jamie's personal journey from high stress and anxiety to helping others heal through breathwork

Plus… Jamie guides us through a live breathwork experience during the episode that you can follow along with in real time.

If you've been craving more peace, more presence, and practical ways to support your mind and body naturally, this conversation is for you.

WATCH FULL VIDEO INTERVIEW ON YOUTUBE

Connect with Jamie:

Instagram: @breathwork.ecc Studio: @breath.works.studio

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If this episode resonates with you, please share it with someone who may need it and leave a rating + review to help support the show.

In this episode, I'm joined by Dr. Mary Teague, Doctor of Chiropractic and co-founder of Code Chiro, to explore how women can train in alignment with their menstrual cycle for better strength, recovery, and long-term performance.

We break down the four phases of the menstrual cycle, how hormonal shifts affect energy, strength, joint stability, recovery, and stress, and why pushing at full intensity year-round can backfire for women.

We also discuss common fitness strategies that may work against female physiology—and share practical, movement-based guidance to help women train smarter, reduce burnout, and support sustainable progress.

Topics include:

• How female hormones affect strength, recovery, and training adaptation
• What type of training makes sense in each phase of the menstrual cycle
• Joint laxity, injury risk, and intensity considerations around ovulation
• How to stay consistent during the luteal phase without burning out
• Cortisol, stress, sleep, and their impact on hormonal balance
• Why "training like men" doesn't always work for women
• How to balance challenge and recovery across the month

This conversation is about honoring your body, not holding yourself back—and learning how to work with your physiology instead of fighting it.

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Christina Paxton is a Functional Registered Dietitian and founder of Christina Paxton Nutrition, where she helps postpartum women overcome depletion and rediscover their energy, mood, and confidence through a functional nutrition approach. After years of working with moms who felt dismissed by traditional lab results, Christina developed a method that blends evidence-based nutrition with unique lab and mineral testing to uncover the root causes of fatigue, mood changes, and hormone imbalances. Christina educates and empowers women with practical, doable nutrition strategies that fit real life.

In this episode, we talk about:

• What postpartum depletion actually is and why so many women experience it
• Why symptoms like fatigue, anxiety, hair loss, bloating, and brain fog are not just "normal"
• How hormonal shifts after birth impact metabolism, mood, fat loss, and energy
• Cortisol, chronic stress, and why so many postpartum women feel stuck
• The importance of minerals — why Christina calls them the "spark plugs" of the body
• How mineral depletion affects thyroid function, digestion, mood, and blood sugar
• Early signs of hormonal or mineral imbalances you should never ignore
• Why so many moms do everything "right" (eat well, work out) and still feel drained
• What HTMA testing is and how it differs from traditional bloodwork
• Why your labs might look "normal" even if you feel awful
• The most common patterns and deficiencies Christina sees in postpartum women
• How testing can finally help you connect the dots between your symptoms
• Nutrition mistakes many postpartum women make without realizing
• Foods and daily habits that naturally help restore balance
• How gut health ties into hormone balance, mood, and metabolism
• The emotional toll of depletion — why so many women feel disconnected from their bodies
• Mindset shifts to help you rebuild trust with your body
• How to give yourself more grace during the healing process

…and so much more!

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Link to order HTMA test here

Jess Patz is a nationally recognized motivational speaker, philanthropist, and domestic violence advocate whose viral voice of hope has inspired millions worldwide. Rising from domestic abuse, profound loss, and health battles, she transforms adversity into empowerment. Helping others see that even life's lowest moments can become fuel for something greater. Jess's story has been featured on television, radio, and international podcasts, and her message continues to ignite hope, healing, and lasting change everywhere she speaks.

In this episode, we discuss:

• The origin story of Igniting Hope and what inspired Jess to turn her pain into purpose
• "Weaponizing your lowest moments" and how reframing suffering can completely transform your life
• What survival looked like in her early years and the moment she knew her pain would build her, not break her
• How to shift from "Why me?" to "What now?" when you're walking through something heavy
• The messy, non-linear reality of healing and the internal battles women rarely talk about
• Why storytelling is healing, especially for women, and how to find your voice after shame, judgment, or silence
• The process of becoming confident and grounded on stage while staying vulnerable and human behind the scenes
• What empowerment means after adversity — and how Jess rebuilt her identity and self-worth
• Practical advice for women recovering from trauma, toxic relationships, or major life events
• Jess' journey through lupus, stroke recovery, and finding strength again emotionally, mentally, and physically
• How returning to the stage after her stroke reshaped her purpose and mission
• What to do when old wounds, doubt, or exhaustion resurface
• Powerful encouragement for women who feel unseen, unloved, or unsure of their purpose
• The biggest misconceptions women have about healing and purpose after trauma

...and more!

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Dr. Daphne Spyropoulos is a clinical health psychologist at the Cleveland Clinic who specializes in gastrointestinal psychology — the connection between the mind and gut. She works with patients who have conditions like IBD, Crohn's disease, and ulcerative colitis, helping them manage both the physical and emotional sides of digestive health. She also founded the Women's Health and IBD Clinic at the Cleveland Clinic, supporting women through GI issues related to fertility, pregnancy, and menopause. Her work focuses on bridging mental health and gut health — helping people understand that true healing often starts with the mind.

In this episode, we talk about:

• What a GI psychologist does and why this role is becoming more essential in healthcare
• The gut–brain connection explained in simple, relatable terms
• How stress, anxiety, and trauma can manifest physically in the gut
• Why conditions like IBS and IBD tend to flare up during high-stress periods (especially in women)
• Practical tools and strategies to support gut and mental health
• Common myths and misinformation about serotonin and gut health circulating on social media
• Simple mindset shifts to help you move from survival to healing

...and more!

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Nora Culley Tuck is the visionary founder and creative director of Engaged With Nora, an award-winning event planning firm with a team of 25 producing over 75 weddings and events annually across Northeast Ohio and beyond. A Kent State University BFA Musical Theatre graduate, Nora began her career performing and later refined her eye for design at New York City's iconic Kleinfeld Bridal, where her passion for weddings took shape. With over eight years in the industry, she's known for her innovative, design-forward approach—featured in publications like British Vogue, The Knot, Green Wedding Shoes, and Rock N Roll Bride.

This conversation dives into the heart of entrepreneurship, leadership, and purpose — both in business and in life. We explore what it truly means to build something authentic, create a brand rooted in values, and find clarity in the why behind what you do. You'll hear powerful lessons on building a business with intention, leading a team through growth, and finding balance between creativity and structure. This episode will leave you inspired to lead with confidence, plan with purpose, and stay grounded in what truly matters — whether you're running a business or planning your dream day.

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Lindsay Mitchell is the founder of Vital-Side, a membership program that empowers those with chronic illness and limbic system impairment to retrain their brain out of the chronic stress response so they can get relief from their symptoms and find freedom in their lives.

Her training in medicine as a physician assistant, work as an NLP practitioner, and experience having recovered from Lyme disease makes her uniquely qualified to assist others in learning how to shift their response and experience positive changes to their symptoms.

In this episode, I sit down with Lindsay Mitchell, PA-C, founder of Vital-Side, to talk about brain retraining, anxiety, and how we can rewire our nervous system for healing. Lindsay shares both the science and the practical tools that can help us move from survival mode into resilience and calm.

We cover:

• Brain retraining & neuroplasticity — what it means, how it works, and why your brain is always changing
• The nervous system & real-life symptoms — how anxiety, fatigue, gut issues, and brain fog are linked to dysregulation
• Triggers & hypervigilance — understanding why the body stays stuck in fight-or-flight (even without "real" danger)
• Social media, overstimulation & mental exhaustion — how constant input impacts our sense of safety
• Boundaries, burnout & energy protection — how to prevent people-pleasing and stress from draining your system
• The physiology of safety — why the vagus nerve matters and simple ways to activate it
• Practical tools — daily habits, visualization, and proactive steps to rewire the brain
• Reclaiming your power — shifting old beliefs and self-identity in order to heal
• Hope & transformation — real stories of healing and where to begin if you're curious about brain retraining

Whether you're dealing with anxiety, burnout, or chronic stress, this conversation will leave you with science-backed insights and empowering tools to start creating new pathways for healing.

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✨ Special Offers & Resources:

• Use code Stef100 for your first month free of Reset: A 7-Day Brain Retraining Course

• Check out all the Vital-Side Brain Retraining Programs

• Listen to Lindsay's podcast episode: The Vital Side Podcast – Ep. 176

In this episode, I sit down once again with Kylene Bogden, functional and sports dietitian and co-founder of FWDfuel, for our third conversation on the podcast. Together, we dive into a wide-ranging and open dialogue about some of the biggest misconceptions in modern health—and what the functional truth really is.

We explore topics like joints and aging, genetics, metabolism, cholesterol, brain health, food sensitivities, blood sugar, and supplements—breaking down the myths most people accept and replacing them with science-backed insights. Along the way, we unpack how toxins, gut health, and nutrition play into barriers like low energy, poor sleep, sluggish metabolism, and digestive struggles.

This episode is full of key education, common symptoms we see every day, and practical tips to help you get to the root cause of why you may not feel your best. If you've ever questioned whether brain decline is inevitable, why blood sugar matters even if you're not diabetic, or whether supplements are really worth it, this conversation will give you answers—and leave you rethinking what you've always believed about your health.

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Stef Speaks Radio Creatine Link: Anyone who registers and purchases will receive 20% off creatine and all professional-grade supplements for life. When you register, you'll also see Kylene's two favorite supplement picks. Simply delete the option you don't want, and you'll automatically receive the discounted price.

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