The Energized Woman Podcast

Own Your Mornings: No More Starting Behind

You wake up feeling anxious and tired, hit snooze again and again, and end up getting up too late, already mad at yourself before you even brush your teeth. The whole day feels like you’re already behind right from the get go.
You’re not lazy. You’re not bad at “adulting.” You’re in a body that wakes up in survival mode.
In this episode, we dive into what’s really going on when:
You start the day feeling behind and never quite catch up.
Your mornings are a blur of rushing and beating yourself up for staying in bed too long
We’ll talk about:
Why hitting snooze again and again actually makes mornings feel worse (even though it feels like the only thing you can do).
How your nervous system quietly goes from “a little anxious” into full-on overwhelm, freeze, and shutdown.
The hidden ways this shows up in your body
Why willpower and coffee are not the solution
This isn’t an episode about building a perfect 10‑step morning routine. It’s about understanding the invisible cycle that’s running your mornings (and your days), and what has to shift inside that cycle for you to stop feeling constantly behind.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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Check out the sleep episode mentioned in episode 56: Tired but Wired: Improve Your Sleep With These Tips
This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

Tired But Wired? Improve Your Sleep With These Tips

In this episode, we talk about that frustrating place where you're exhausted all day, but the moment you get into bed, you’re wide awake. Or you fall asleep quickly, only to wake up at 3 or 4 am and stare at the ceiling for hours. We explore what it does to your body when you consistently don’t get enough sleep and talk about ways to improve your sleep.
You'll walk away understanding exactly what's happening in your body when sleep feels impossible, why when you sleep matters more than you might think, and simple ways to create the conditions where rest becomes possible again. This episode is for you if you're tired of feeling snappy, foggy, and worn down and you want to feel more like yourself again.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

Stuck in What Ifs? Break the Worry Spiral

Ever wake up feeling heavy, hit snooze again and again, or snap over something tiny while your mind runs through every worst-case scenario? You’re not alone. The constant “what ifs” about health, relationships, work, or the latest headlines can quietly hijack your nervous system and leave you exhausted.
In this episode, we explore what happens when your brain fixates on things you can’t actually control and how that shows up in your body as tension, brain fog, irritability, and overwhelm.
Most importantly, you’ll learn a handful of gentle, body-based practices you can use when you notice yourself spiraling. These are simple ways to interrupt the loop, give your body a sense of safety, and bring your response back into proportion with what’s actually happening in the moment.
If overthinking stops you from sleeping, zaps your energy, or decreases your ability to be present with the people you love, this episode is for you.
Press play, experiment with the practices, and notice what shifts.
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🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.
 

This Isn’t the Life I Thought I’d Have… Now What?

Have you ever looked around at your life and thought, “How did I end up here?”
Then tune into this episode where Tanja unpacks what it really means to feel stuck in a life that technically “works” on paper, but doesn’t feel like yours anymore.
Instead of chasing the one mythical “right path,” we explore how you can start creating meaning right now exactly where you are.
This episode will support you if:
You feel like you’ve drifted away from who you really are
You’re afraid of making the “wrong” move or missing your purpose
Life feels flat, even though you’re doing everything you’re supposed to
You’re craving a sense of direction, possibility, and meaning again
By the end, you will have spaciousness to dream again and ways to experiment with living into a new version of you.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

Getting Unstuck: Small Shifts That Change Everything

Ever find yourself knowing exactly what everyone else needs—but feeling completely lost when it comes to what you want? You’re not alone. So many of us move through life on autopilot, juggling responsibilities, expectations, and endless to‑do lists, until one day we realize we’ve lost touch with our own voice.
In this episode, we talk about what it really means to reclaim your sense of agency—to stop running on empty and start making small, intentional choices that bring you back to yourself.
In this episode Tanja interviews Dr. Sylwia Fowler, who brings a refreshing perspective on mental health and wellbeing, weaving together psychiatry, lifestyle medicine, and the power of everyday habits to help you reconnect with who you are and what truly matters.
If you’ve ever felt stuck, disconnected, or unsure where to begin, this conversation is for you.
✨ You’ll walk away feeling seen, inspired, and reminded that small steps can lead to big change.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.
 

Recharge Through Real Connection

Ever felt lonely even when your schedule looks packed?
Today’s episode reveals the kind of connection and community that doesn’t just fill your calendar, but actually refills your energy. You’ll hear personal stories and discover how moving closer to real, aligned community can transform your mood and energy levels.
We explore:
The quiet signs of loneliness we may not recognize as loneliness
The difference between relationships that energize you and ones that leave you tense, drained, or second‑guessing yourself.
How your body signals whether a connection is truly safe and nourishing for you.
Simple ways to invite more connection into your week without forcing yourself into big social situations.
You’ll walk away with gentle reflection questions, a tiny 24‑hour “connection experiment,” and practical ideas for finding or deepening community, even if you feel out of practice.
If you’re a woman 30+ who’s tired of doing it all alone and longing for relationships where you can exhale, be your real self, and feel genuinely supported, hit play on this one. Your energy might not just come from what you do, but who you’re doing life alongside.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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Schedule a Time to Discuss The Community
This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

Are your "safe" choices secretly stealing your energy?

If you’ve ever said yes to something you didn’t really want just to avoid a particular outcome (for example staying in a job you want to move on from, but you worry about financial stability) and then lived with resentment, this episode is for you.
In this episode, Tanja shares a deeply personal story about one decision that slowly drained her mood, health, and sense of self, because fear led her to choose the 'safe' option instead of what she truly wanted.
She explores the impact of how we make decisions, especially in midlife, when overwhelm and exhaustion can make everything feel high stakes. You’ll hear how this shows up in everyday decisions (from where you live to how you work and care for your body), and why it matters so much for your nervous system, stress levels, and long-term well being.
Also covered:
How fear-driven decisions quietly fuel self-criticism, anxiety, and burnout
What changes when you start tuning into the “full-body yes” instead of just your racing thoughts
Why internal stress can be more damaging than what’s actually happening around you
How to relate to fear differently, without letting it run your life
By the end of the episode, you’ll feel more aware of whether your choices are zapping your energy—and know how to start making energizing decisions instead.
This one is especially for women who are tired of white-knuckling their way through life and are ready for decisions that feel nourishing, not depleting.
🎧 New episodes drop every Wednesday.
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Reach out for a free 30-min consult
This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

How to Cultivate New Habits Even When You Are Exhausted

If you have been feeling stuck in overwhelm and exhaustion for a while and know you want to make some changes, but you can’t imagine doing one more thing, this is the episode for you.  We go over practical ways to build healthier habits without needing willpower, waking up early or pressure to make major changes overnight.
Discover simple, tiny shifts designed for real life that are perfect for juggling work, family, and everything else you have going on. Learn how small daily changes can reclaim your energy, reduce stress, and create sustainable habits for women 40+.
In This Episode, You’ll Learn
Why typical habit advice fails tired women and what works instead
How small, compounding changes transform overwhelm into calm control
Proven steps to make lasting habit shifts fit your packed schedule
An internal shift that sticks long-term
Key Takeaways
Tiny actions beat big resolutions when you're running on empty.
Design habits around your life, not against it, for real results.
Focus on becoming the version of you who thrives, not just "fixing" habits.
Tune in to discover the simple tiny habits that busy women are using to reclaim their energy without overwhelm.
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Tag a friend who's exhausted and needs simple habit change tips. Help her discover sustainable ways to feel more energized.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.

How to Lead with Confidence, Clarity, and Influence

Feeling overworked and invisible in your career? This episode is for you.
This week Tanja is joined by Leadership and Career Coach Carmen Payne to explore why so many high-performing women are burning out and how to shift from leading under pressure to leading with ease, confidence, and influence.
We talk about the heart–brain connection, simple ways to calm overwhelm in the moment, and how to change how you’re seen, heard, and recognized at work without working longer hours.
In this episode, you’ll learn:
The subtle signs you’re leading from overwhelm instead of ease
How the heart–brain connection helps regulate stress and build resilience
Why working harder often reduces visibility and influence
What it really means to lead with ease and confidence
One small shift you can make this week to feel more in control again
Discover how to stop pushing through and begin leading in a way that feels sustainable, grounded, and authentic.
🎧 New episodes drop every Wednesday.
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Visit Carmen's Website
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.
 

Stuck in the Late-Night Scroll? This Will Help

Do you stay up later than you intend to—even when you’re exhausted and know you’ll regret it in the morning?
In this episode of the Energized Woman Podcast, we explore revenge bedtime procrastination—the pattern of staying up late to reclaim “me time” when your days feel full and demanding.
This isn’t about willpower or discipline. It’s about nervous system overload, blurred boundaries, and what happens when your body finally gets quiet enough to feel.
You’ll learn why this pattern is so common, how lack of sleep affects your energy and health, and simple, nervous-system–informed ways to help your body wind down and rest more deeply.
🎧  New episodes drop every Wednesday.
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This information is for educational purposes only. For medical advice, diagnosis, or treatment please talk to your health care practitioner about your specific health needs.