Self-Care Redefined
At Self-Care Redefined, we're on a mission to redefine self-care as essential mental health hygiene. We believe that the only way that you get to show up as the best version of yourself is by taking the best care of yourself. In this podcast, we're changing the conversation around what self-care means for women. Tune in for weekly episodes designed to support you on your personal journey to sustainable self-care. Self-Care Redefined is hosted by Mary Allison Brown, MSW, LICSW. Mary Allison is a licensed mental health professional, coach, and the author of Align With Joy: A 30-Day Guided Joy Journal Designed to Help You Cultivate a Life Filled with Joy and Gratitude and a contributing author to Mastering Your Inner Game.
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Ep 41: Building Your Body Bank: Understanding The Movement Pillar
03/22/2021
Ep 41: Building Your Body Bank: Understanding The Movement Pillar
Welcome to the Self-Care Redefined Series on The Five Pillars of Foundational Self-Care. The Five Pillars of Foundational Self-Care are an evidence-based framework of healthy habits that directly support mood, energy, and mental health. In today’s episode, I’m interviewing the owners of Making of Champions (M.O.C.) Fitness, Jennifer Dadigan and Dre Williams. Dre is a master trainer with a bachelor’s degree in exercise science and a master’s degree in human health kinetics. Jen is a retired massage therapist and 20-year fitness industry veteran with tons of knowledge and experience. In this episode, you’ll hear why a strict exercise routine may actually be harmful to mental health, how to craft an effective routine without a gym membership, and how to trick your central nervous system into releasing endorphins. Additionally, Jen shares how to create a metaphorical savings account for health and wellness using her body bank framework and Dre shares his unique priority calculator. To learn more about how to utilize the Five Pillars of Foundational Self-Care in your life, make sure to hop inside the FREE Sustainable Self-Care Challenge at . For deeper conversations and connection, join us inside the Self-Care Redefined Membership here: To learn more about Jen and Dre’s work and to check out their app, visit them at . Follow along on instagram:
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Ep 40: Sleep Skills for Wellness
03/13/2021
Ep 40: Sleep Skills for Wellness
Welcome to the Self-Care Redefined Series on The Five Pillars of Foundational Self-Care. The Five Pillars of Foundational Self-Care are an evidence-based framework of healthy habits that directly support mood, energy, and mental health. In today’s episode, I’m interviewing Beatrix Schmidt, a sleep coach, professional speaker, and author of The Sleep Deep Method. The Sleep Deep Method is a combination of different tools and techniques that can help you learn how to develop great quality sleep. Beatrix explains the science of sleep as well as the skills you need to learn to actually get a great night of sleep and wake up feeling rested and refreshed. In this episode, Beatrix is teaching you how to prepare yourself physically, mentally, and emotionally to sleep. She’ll also be sharing how to identify if you’re actually doing too much and overpreparing for sleep, which can actually sabotage your restful sleep! According to Beatrix, good sleepers tend to utilize sleep skills naturally, without conscious effort. However, even if you’re not a naturally good sleeper, the good news is that you can learn these skills. To learn more about how to utilize the Five Pillars of Foundational Self-Care in your life, make sure to hop inside the FREE Sustainable Self-Care Challenge at . For deeper conversations and connection, join us inside the Self-Care Redefined Membership here: To learn more about Beatrix’s work and to take advantage of her free consultation, visit her at .
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Refrigerator Redefined: Understanding the Nutrition Pillar
03/08/2021
Refrigerator Redefined: Understanding the Nutrition Pillar
Welcome to the Self-Care Redefined Series on The Five Pillars of Foundational Self-Care. The Five Pillars of Foundational Self-Care are an evidence-based framework of healthy habits that directly support mood, energy, and mental health. In today’s episode, I’m interviewing Alison Stockton. Alison is the founder of Vibrant Balanced Health. Alison is sharing some of the basic principles of eating healthfully, why it’s so important to eat real (organic, if possible) food instead of “food-like substances,” and how to identify if you’re eating from the “beige buffet.” In addition, Alison talks about why as an eating psychology coach and optimum nutritionist, she never, ever uses the word “diet” and shares simple tips to improve your overall health and well-being using nutrition. This isn’t your typical, “one-size-fits” all nutrition advice. Tune in to learn how to thrive as a human by listening to YOUR body. To learn more about how to utilize the Five Pillars of Foundational Self-Care in your life, make sure to hop inside the FREE Sustainable Self-Care Challenge at . For deeper conversations and connection, join us inside the Self-Care Redefined Membership here: To learn more about Alison’s work and to purchase her recipe book mentioned in this episode, please visit her at .
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Ep 38: The Five Pillars of Foundational Self-Care
03/01/2021
Ep 38: The Five Pillars of Foundational Self-Care
Welcome back to the Self-Care Redefined Podcast! In today’s episode, I’m introducing you to the important framework you need to be thinking about every day to support mental and emotional health and well-being. The American Psychological Association calls chronic stress a public health crisis. In the United States, 90% of all disease and illness is directly attributable to stress and we spend $300B every single year treating problems that are caused by stress. By thinking about how to incorporate the Five Pillars of Foundational Self-Care into your daily routine, you can directly shift your experience of stress and improve overall mental health and well-being. The Five Pillars of Foundational Self-Care are an evidence-based framework of healthy habits that directly support mood, energy, and mental health. The Five Pillars of Foundational Self-Care are: Nutrition Sleep Movement Mindfulness Reflection To learn more about how to utilize the Five Pillars of Foundational Self-Care in your life, make sure to hop inside the FREE Sustainable Self-Care Challenge at . For deeper conversations and connection, join us inside the Self-Care Redefined Membership here:
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Ep 37: Welcome to Self-Care Redefined
02/22/2021
Ep 37: Welcome to Self-Care Redefined
Welcome to the Self-Care Redefined Podcast! I’m Mary Allison Brown and I’m on a mission to redefine self-care as mental health hygiene. We have self-care all wrong. We think of it as a “nice-to-have,” when it’s actually non-negotiable. True self-care can’t be found on a checklist. True self-care requires a level of self-awareness. It requires looking within, asking yourself what you need, being honest with yourself about that answer, and then meeting your own needs. Self-care isn’t actually self-care - it’s a mega-industry designed to get you to spend tons of money searching for the perfect self-care solution. Self-care is really all about what are the things that support you in feeling good and taking care of your mental health and do you do those things on purpose and with intention. In this episode, we’ll be discussing the guiding truths behind self-care redefined and the 3 B’s of Self-Care. To learn more about how to utilize the Five Pillars of Foundational Self-Care in your life, make sure to hop inside the FREE Sustainable Self-Care Challenge at . To join the Self-Care Redefined Membership, head over to . We can't wait to welcome you to the conversation.
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Ep 36: The 3 Things That Are Sabotaging Your Self-Care Efforts
10/28/2020
Ep 36: The 3 Things That Are Sabotaging Your Self-Care Efforts
You know that you “should” be taking better care of yourself, BUT… There’s something stopping you. In today’s episode, we’re talking about the three important things that might be sabotaging all of your self-care efforts. I’m sharing the 3 B’s of self-care as well as simple tips and tricks to help you adjust your mindset to support sustainable self-care. For more juicy self-care tips and to learn how to create your own sustainable self-care routine join the Free 5-Day Sustainable Self-Challenge at . Inside the challenge, you’ll learn how to change your definition of self-care and use proven framework to create a sustainable plan that fits your actual life. Once you’re inside, be sure to tag me or DM on instagram @maryallisonbrown and let me know how it’s going! Let’s Stay Connected! Follow along on Instagram: Be sure to tag me in your story when you share your favorite podcast takeaways and a-ha moments so that I can send you some love and support. Subscribe to the Podcast! Want to know when a new episode is live? Easy peasy! Just subscribe to the podcast on iTunes, Spotify, iHeart Radio, Stitcher, or wherever you love to listen to your podcasts! Leave us an iTunes review! Your review helps the podcast find its way into the earbuds of the listeners who most need it. When you take a moment to leave a quick review, it’s so appreciated. After you share your thoughts, upload a screenshot to your instagram story and tag me so I can say thank you and show you some love!
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Ep 35: Lessons from the Pandemic, Quarantine Fatigue, and Permission to Pause
07/23/2020
Ep 35: Lessons from the Pandemic, Quarantine Fatigue, and Permission to Pause
Quarantine has been a weird time where we've had more time and less space for the things that help us to feel fulfilled and nurtured. In this episode, I'm sharing two main problems that are coming up for my clients during the pandemic and possible solutions.
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Ep 34: Using the Scientific Method for Personal Growth
01/28/2020
Ep 34: Using the Scientific Method for Personal Growth
In this week's episode, former scientist and Lifestyle Management Coach is teaching us how to apply the scientific method to personal growth and goal setting. There are powerful, practical tips for everyone in this episode to help you identify your core values and succeed at accomplishing all of your goals. Find more at
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Ep 33: 3 Reasons You're Self-Sabotaging and How to Stop
01/20/2020
Ep 33: 3 Reasons You're Self-Sabotaging and How to Stop
This month at The Life Unboxed Podcast, we're all about setting and smashing goals. Unfortunately, for a lot of people self-sabotage prevents them from making meaningful progress. In this episode, we're discussing the three main reasons that we engage in self-sabotaging patterns of behavior and what to do about them so that you can finally stop spinning your wheels and make progress toward your goals. Want to dive deeper into becoming your own biggest cheerleader? I invite you to check out the digital workshop "Transforming Negative Self-Talk." You can find all the details at
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Ep 32: Purpose Driven Goal Setting
01/13/2020
Ep 32: Purpose Driven Goal Setting
In this week's episode, Kristen O'Connell of Superlative Recruitment is sharing the tips and tricks she used to build her business from scratch to over a million dollars in sales. Kristen is sharing how she sets intentions and lives with purpose plus exactly what she focuses on instead of New Year's Resolutions. Kristen is the author of "From Freelance to Freedom" and her proven strategies are sure to help you start being intentional in creating a life you want to live. Join me on 1/18 for a FREE digital workshop on Transforming Negative Self-Talk: Find Kristen: From Freelance to Freedom Amazon Links: USA: UK:
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Ep 31: Resolutions Reframed
01/07/2020
Ep 31: Resolutions Reframed
In the first episode of 2020, we're talking about why traditional resolutions fail more often than not. I'll be sharing how to set intentions and goals that are actually achievable so that you can make forward progress toward the life you want to live. Download your free journal prompts for transformation here: Join me for a FREE digital workshop on transforming negative self-talk:
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Ep 30: The Intimacy Secret
12/16/2019
Ep 30: The Intimacy Secret
This week's guest is Christy Little, LMFT and author of "The Intimacy Secret." In this week's episode we're talking about how to create a positive relationship with you partner, how to create healthy emotional boundaries, and how to best nurture your relationship through proactive self-care. You can learn more about Christy's work at
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Ep 29: 5 Tips For Staying Sane
12/09/2019
Ep 29: 5 Tips For Staying Sane
In this episode, I’m sharing my top 5 tips to save your sanity this holiday season - or any time of the year! Carve out time to take care of you. (Listen to the episode for a scientific explanation of the stress response system and to learn how EASY this can be… really.) Release your attachment to the outcome. All that pressure to make the holidays pinterest perfect? It comes from you and you can choose to let it go. Create strong energetic boundaries. Don’t take on other people’s emotions and remember to honor your own. Ask for and accept help. You don’t have to do it all alone, but you can’t receive the help you won’t ask for. Choose your focus. A million things will go right, a few will probably go wrong. You get to decide what you focus on. Follow along on instagram! And don't forget to grab your journal prompts for self-discovery! www.maryallisonbrown.com/prompts
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Ep 28: Integrating Masculine and Feminine Energy
12/02/2019
Ep 28: Integrating Masculine and Feminine Energy
Jasmine Elatab is a magical unicorn being, heart-centered family law attorney, spiritual coach, and phenomenal hugger with the juiciest, most loving energy you could ever imagine. It was such a pleasure to chat with her on this week’s episode of The Life Unboxed Podcast and I know that you’re going to walk away from this episode feeling touched by her magic. In this episode, we’re talking about how Jasmine has integrated and balanced the masculine and feminine energy to create a successful family law practice and a thriving coaching practice. We’re talking about inner child healing, the mother/father wound (and why I despise those terms!), and the beautiful queen energy of healthy boundaries. You can get more Jasmine in your life at And don't forget to follow me while you're there for all things Life Unboxed!
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Ep 27: Spark Your Extraordinary Life
11/25/2019
Ep 27: Spark Your Extraordinary Life
Rachel O'Rourke is an international speaker, the host of The Flawed Females podcast, and the Founder/CEO of Spark Personal Growth Experiences for Women. In this episode, we're talking about how to move past the belief systems that hold you back from creating an extraordinary life, using both science and spirituality. You'll hear how the Universe intervened in Rachel's life to give her a wake-up call she couldn't ignore and why she's so committed to her mission to help women live their most extraordinary lives. Follow us on Instagram here: Learn more about all things Spark at
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Ep 26: The Enneagram as a Tool for Self-Discovery
11/18/2019
Ep 26: The Enneagram as a Tool for Self-Discovery
This week we're diving into the enneagram as a tool for self-discovery with Alicia Journey, Supreme Court Attorney and certified enneagram instructor. Listen in to learn all about the basics of the enneagram, what type you might be, and how your type shows up in relationships. This was such a fun episode! For more, follow Alicia at instagram.com/theattorneyjourney or at To download your free journal prompts for self-discovery, visit me at
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Ep 25: The Art of Authenticity
11/04/2019
Ep 25: The Art of Authenticity
This week's episode is a big milestone for The Life Unboxed Podcast with our first ever male guest! J. Warren Welch rose to notoriety after his "Rules for Dating My Daughter" went viral and was featured on Good Morning America. Jeff embodies the spirit of Life Unboxed by living a life that is aligned with his own values and truth and not anybody else's expectations. In this episode, we're talking about how to live a life by your own rules, how to step into your truth, and the benefits of embracing authenticity. You can follow along with Jeff at Buy the 5-star rated "That's Not Poetry" here: Let me know what you think of the episode on Instagram!
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Ep 24: Love Unboxed
10/23/2019
Ep 24: Love Unboxed
Relationships do not have to fit into a box. In today's episode, I'm chatting with love, sex, and relationship coach Ellecia Paine about communication in relationships, love, sexuality, and polyamory. Ellecia helps individuals and couples deepen their connection to themselves first and then to their partner. Learn more about Ellecia at Follow along on the 'gram:
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Ep 23: The New Rules for Self-Care
10/17/2019
Ep 23: The New Rules for Self-Care
I'm totally over "self-care." Now don't get me wrong, I actually believe in self-care deeply in that self-care literally means to take care of yourself. I believe that in order to show up in this world as the best version of yourself you absolutely must take the best care of yourself. I also happen to believe that the current conversation around self-care is a little...well, fluffy, for lack of a better word. So, I’m here to disrupt the conversation and shift the paradigm. Care to join me? In this week’s episode of The Life Unboxed Podcast, I’m sharing: A new (better!) definition of self-care; Why ditching the “self-care” checklist is good for your emotional health; How and when to prioritize unsexy self-care Don't forget to grab your journal prompts for growth and transformation here: www.maryallisonbrown.com/prompts
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Ep 22: Roadmap to Your Dream Life
10/09/2019
Ep 22: Roadmap to Your Dream Life
In this week's episode of The Life Unboxed Podcast, I'm talking to my friend Kai from about roadmapping your unique dream life. Kai is a life and business coach who is chock full of tips to help you get where you want to go with intention. In this episode, we are handing you the exact formula that you need to create YOUR personalized roadmap, specifically tailored to your goals and your life. In this episode, Kai is sharing her top tips and tricks for creating habits that make your dream life inevitable. It's a powerful episode and as always, even more powerful when you implement. That's why Kai created a worksheet JUST for The Life Unboxed Podcast that you can . Join the party on IG!
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Ep 21: Nurturing Your Identity Outside of Being a a Mom
09/27/2019
Ep 21: Nurturing Your Identity Outside of Being a a Mom
In this episode, I'm interviewing Mattie Bearden of Mad Hatter Massage and Wellness. In this episode, you'll hear how Mattie has defined self-care to meet her unique needs, how she's learned to take tasks off her to-do list, without guilt, and how she parents while serving her gypsy soul. Join us on Instagram:
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Ep 20: Eliminate Your Back-Up Plan
09/23/2019
Ep 20: Eliminate Your Back-Up Plan
In this episode, I'm talking with Ashtyn Pharis, the creator of the Feel Good Naked Academy about how she completely changed her life by eliminating all possibility of Plan B. Ashtyn went through a massive transformation and then leveraged her personal transformation into her purpose. Follow Ashtyn and I on Instagram here:
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Ep. 19: Reprogram Your Fear of Judgment
09/18/2019
Ep. 19: Reprogram Your Fear of Judgment
The Life Unboxed Podcast is officially back with a special solo episode talking all things fear of judgment. In this episode, we'll explore the biological reasons that fear of judgment is actually healthy as well as simple truths that will help you reprogram your fear so that it never stops you from living a big, bold life. Once you've listened, tag me on instagram and let's continue the conversation! I'm here:
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Ep 18: 2 Steps to Living Your Soul-Driven Life
07/25/2019
Ep 18: 2 Steps to Living Your Soul-Driven Life
In today's quickie episode, we're discussing what it means to live a soul-driven life. I'll be sharing two simple steps that you can begin immediately to tune in to the whispers of your soul and start living a life that is aligned with your soul's purpose. Come follow along on instagram:
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Ep 17: Embracing the Shadows to Find True Healing
06/24/2019
Ep 17: Embracing the Shadows to Find True Healing
In today's episode, I'm chatting with Stephanie Bearce of Finding Health and Happiness all about how to do shadow work to find true healing. Before this episode, I wasn't even sure what shadow work meant or how to do and then I realized I've been doing it all along! Feeling your true feelings, without numbing or hiding, and addressing your limiting beliefs are topics covered in this amazing episode. Follow along on the 'gram: Find out more about Steph's work at
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Ep 16: Empowered to Live Your Sassy Life
06/03/2019
Ep 16: Empowered to Live Your Sassy Life
Today's episode is for the in-demand woman who wants to live a healthy lifestyle, have unshakeable confidence, and be inspired to show up boldly. In this episode, I'm chatting with Hallie Avolio, the President of Sassy Healthy Fit. You'll learn how Hallie went from relentless people-pleaser to sassy, professional feather ruffler. You'll learn how to ditch the checkboxes in favor of exploration and inspiration and how to cultivate self-compassion by learning to nourish yourself first. Join me for FREE Mindset Mondays! Learn more about Hallie's work and follow along at:
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Ep 15: No More People-Pleasing
04/05/2019
Ep 15: No More People-Pleasing
In today's episode, I'm chatting with transformation coach Niki Ferguson, host of The Sensitive Soul, Bold Spirit Podcast. You'll learn: * How to stop people-pleasing once and for all * How to let go of all the pressure you're putting on yourself to be perfect * How to stop repeating the same negative thought patterns * How to kick your inner critic to the curb and embrace your inner coach . . . Are you coming to Shut Up or Show Up live? We'll be hanging out in Portland for the summer solstice for a weekend filled with empowering women and transformation. Grab your tickets here.
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Ep 14: Becoming the CEO of Your Health
03/18/2019
Ep 14: Becoming the CEO of Your Health
Join me for an educational, empowering discussion with Michelle Apsinwall, Health Advisor and Founder of A. Skin Care. This episode discusses all things related to hormonal issues for women in mid-life, the power of our menstrual cycle, the lunar cycles, and how to become the CEO of your own health. Check out Michelle's website here: Connect with us on IG!
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Ep 13: Leading With Ease and Intention
03/02/2019
Ep 13: Leading With Ease and Intention
How often do you really assess your personal values? When your values match with those of your organization, you have more energy and everything feels easier. In today's episode, I'm talking with leadership expert, communication guru, and happiness champion Lisa Wilson of LNW Consultation. In her coaching and mentorship practice, Lisa helps people learn how to use their strengths to communicate more effectively so they can create a life they don't need a vacation from. In this episode, we are talking about all things leadership and how to lead with compassion (for others and yourself!) and how to lead with ease. Hang out with us on the 'gram! We want to hear what you think of this episode - DM us with your favorite takeaway tips!
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Ep 12: Sneaky Ways You're Giving Away Your Power And How To Stop
02/15/2019
Ep 12: Sneaky Ways You're Giving Away Your Power And How To Stop
In today's episode, transformational speaker Jennifer Latham is sharing some of the sneaky ways that women give away their power without even realizing it. Jennifer founded Project Me as a way to encourage women to put themselves first and learn how to show up big in the world. Follow along on the 'gram: JOIN THE #PROJECTME RECLAIM YOUR POWER CHALLENGE HERE!
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