The Energized Woman Podcast

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.
 

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.

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.

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.

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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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.
 

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.
 

As you are starting the new year it’s easy to feel both clearer — and more overwhelmed. When awareness turns into pressure, the new year can quickly become another cycle of doing too much and pushing through.
In this episode, Tanja explores how to move from the year-end reflections and insights into action without overloading yourself. Instead of setting more goals or trying to change everything at once, you’ll learn how to identify what truly matters right now — in a way that supports your energy, nervous system, and long-term well-being.
In this episode you get to look at how to prioritize in a new way. It’s not about urgency or obligation, but about creating a meaningful, aligned and sustainable year.
In This Episode, You’ll Learn:
Why reflection often leads to overwhelm — and how to avoid it
The difference between what’s important, urgent, and essential right now
How to choose 1–3 focus areas without guilt or pressure
Why motivation isn’t the real issue when change doesn’t stick
A simple filter to help you decide where your energy truly belongs
Tanja takes you through a simple process to get clear on what to focus on this year. If you didn’t have a chance to complete the year-end process in Episode 44 “How to Have More Energy and Time for What Matters in 2026”, listen to that first to prepare for the reflections in this episode. You’ll find that episode here. 
Closing Thought:
A meaningful year isn’t built by doing more. It’s built by choosing wisely and allowing what truly matters to guide your choices.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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Episode 44: How to Have More Energy and Time for What Matters in 2026
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.
 

Fear of making mistakes. Perfectionism. Powering through.
For many capable, high-achieving women, these patterns don’t always look like stress on the outside—but inside, they quietly drain energy, confidence, and peace.
In this episode of The Energized Woman Podcast, Tanja sits down with Sara Regester, a stress mastery expert, integrative health coach, and shamanic teacher who brings over two decades of experience helping people understand stress through a mind–body–spirit lens.
Drawing from her background as a Registered Nurse and her years of shamanic study, this conversation explores why fear of getting it wrong runs so deep, how perfectionism functions as a stress response, and what chronic self-pressure does to the nervous system over time.
Together, they discuss:
What we’re really afraid of when we fear making mistakes
How perfectionism fuels chronic stress
The difference between stress mastery and stress avoidance
Early warning signs of a stress response
A simple, grounded practice for moments of self-judgment
If you feel exhausted from holding it all together or afraid of getting it wrong, this episode offers a more compassionate and sustainable way forward.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
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Check out Sara’s Website 
Sara's Book: Courage to Shine: How to Feel Confident Outside Your Comfort Zone
Download Sara's free E-Book: How to Grow from your stress Free E-Book
Email Sara: Sara@directions4wellness.com
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 you ready for 2025 to be over and have a more energized, aligned and joyful 2026?
In this episode Tanja takes you through a year-end reflection process she uses herself to create the life she wants. Lasting change isn’t an accident. It requires slowing down to look at the past year, identify what you want to see differently. To make changes you need to know where you have been and where you want to go.
We’ll look at what energized you, what drained you, and what this past year taught you about yourself. That awareness and clarity helps you identify where to invest your time and energy, so that you can avoid repeating what didn’t work and do more of what worked in the upcoming year.
This episode can be listened to all at once or paused for journaling and reflection. It’s an invitation to take inventory, reconnect with what matters most, and intentionally create a more energized, fulfilled, and joyful 2026.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
📢 Loved this episode? Share it with a friend and tag me on social media!
Find Tanja on Facebook
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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.

Not all stress is bad.
Some stress pushes you forward.Some stress quietly keeps you stuck.
The tricky part? From the outside, they can look exactly the same.
In this episode, we unpack the rarely talked about difference between stress that fuels growth and stress that slowly drains your energy, focus, and motivation — without you realizing it.
Because many women aren’t burned out in obvious ways.They’re still functioning. Still showing up. Still getting things done.
But life feels harder than it should.
We explore:
Why stress has become a badge of honor — and what that hides
How “productive pressure” can tip into something else without a clear breaking point
The subtle signs your stress is no longer working for you
Why doing more, pushing harder, or “handling it better” often backfires
This conversation isn’t about eliminating stress or fixing yourself.
It’s about learning to recognize when stress is helping you grow — and when it’s quietly costing you more than you think.
If you’ve ever wondered why you feel exhausted even when life looks fine…Or why slowing down feels strangely uncomfortable…
This episode will make you think differently about the stress you’re living with.
🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Wednesday.
📢 Loved this episode? Share it with a friend and tag me on social media!
Find Tanja on Facebook
Connect with Tanja on LinkedIn
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.