Okay, Now What? - With Kate Gladdin
Okay, Now What? is a podcast by Speaker, Author and Certified Life Coach, Kate Gladdin, to help adults build the resilience we need to live our best lives regardless of the adversity we face. Kate combines her personal experience with powerful coaching tools to help you stop spinning in overwhelm and better navigate your way through all the big, and often unexpected, changes that happen. On this podcast you'll not only find tonnes of inspiration, but eye-opening advice and useful strategies to reduce your anxiety and boost your confidence so you go after what you want most. After both her mother and sister were killed by reckless drivers 12 years apart, Kate knows life is too short not to live it to the fullest.
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Better Than Confident - The 3 H's
08/12/2026
Better Than Confident - The 3 H's
Confidence has become the thing everyone's waiting for to deliver their 'dream' life. Once I'm more confident, I'll launch it. Once I'm more confident, I'll speak up. Once I'm more confident, I'll apply, I'll move, I'll ask. And so we wait... Here's the problem with confidence - it's fragile. It goes up when things go well and falls flat the second they don't. Which means the one time you need it most is the exact moment it abandons you. In this episode I'm sharing three qualities I think are wildly underrated - and far better to build your life on than confidence. They're not feelings you have to wait for. They're choices you can make right now, today, before you've achieved a single thing or proven you're any good at it. I'll walk you through what each one actually means (the first one especially - most people get it completely wrong), why they work hardest precisely when things are going badly, and the one question that unlocks each of them in the moment you need it. I also tell you about the time I walked on stage having realised something about my lapel mic that I'd very much prefer to forget. You'll cringe. I've made peace with it. In this episode: — Why "once I'm more confident" is the sentence keeping you stuck — The quality most people mistake for playing small (it's the opposite) — How to survive something going badly without it meaning anything about you — The two answers you have to every important question — and why you only ever say one out loud — What's really sitting underneath "I don't know" (in ten years of coaching, it's almost always one of four things) — Take yourself less seriously. Take your life more seriously. If something stirred while you were listening — a whisper of what you actually want, and the reason you've been telling yourself you can't go after it yet — let's talk about it. I open a limited number of free 30-minute Direction Calls each week. It's not a sales call. It's a working session, just you and me, and you'll leave knowing what's actually been stopping you and the one next step to take. Book yours:
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Why Being Wrong Helps You Get More Out of Life
08/05/2026
Why Being Wrong Helps You Get More Out of Life
Confidence is overrated — and honestly, it's a trap. "Once I feel more confident, then I'll…" But how do you actually get confident? By doing the thing. Which means waiting to feel confident before you start is a loop with no exit. In this episode, Kate makes the case for three qualities that beat confidence - because unlike confidence, you don't have to wait to earn them first. One takes your worth off the table so you can risk the outcome. One is what gets you through it going badly. And one is the uncomfortable one that tells you whether you're chasing the right thing at all. Three questions to sit with at the end. The last one might sting a bit. Ready to stop waiting for later? That's exactly what a Direction Call is for. Thirty minutes, free, no pitch. You'll leave knowing what's actually been stopping you and the one step to take this week. Book yours →
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Get Good at Feeling Anxious (The Most Underrated Life Skill)
07/29/2026
Get Good at Feeling Anxious (The Most Underrated Life Skill)
Nobody teaches you how to feel anxious. They teach you how to make it stop. And that's the problem — because most of us aren't actually struggling with anxiety. We're struggling with our resistance to it. This isn't another anxiety toolkit. I've done the breathing episodes, and all of that still stands. These are the few things I actually use on myself and with my coaching clients that I rarely hear anyone talk about. Inside this episode: Why the answer isn't more positivity — and why your brain knows when you're lying to it. Why your body on a treadmill and your body mid-spiral are doing exactly the same thing, and why you'll happily pay a gym for one and panic about the other. The three words I use instead of arguing with my brain's predictions. And the question that tells you instantly whether you're in a real emergency or just watching a very creative film your brain wrote about your future. Anxiety doesn't need to be fixed. It needs to be felt. Get better at that, and you get better at everything downstream of it. Also in this episode: the launch of the Julie Fitzsimons Library and History Scholarship — $1,500 towards study for a young person in Sydney's Bayside Council area, created in honour of my beautiful mum and the library she walked into at 18 and never really left. Apply or pass it on → Book a free 30-minute Direction Call Been sitting on something? The book, the podcast, the coaching business, the nonprofit - the thing that won't leave you alone. We'll spend 30 minutes getting clear on what you actually want to build and what's been stopping you, and you'll leave with one specific next step. That's yours whether we ever work together or not. I only hold 3 of these a week →
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Stuck Between Two Choices? Why Hardest Decisions Often Matter The Least
07/22/2026
Stuck Between Two Choices? Why Hardest Decisions Often Matter The Least
If you're the kind of person who can spend a week deciding which restaurant to choose or what colour to paint your nails — this one's for you. I'm tight on time this week, so this is a short, punchy one. But it's built around something one of my coaches said that completely flipped how I think about indecision — a single line that turns the usual story about why decisions feel so hard on its head. (It's the opposite of what you'd assume.) I get into why the decisions that torture you the most are often the ones that matter the least, the three questions to run before you flip a coin, and a simple sorting trick that deflates most "should I, shouldn't I" spirals on the spot — plus the one cost of overthinking that isn't hypothetical, the one you're already paying while you tell yourself you "haven't decided yet." No forced positivity. No "just trust the universe." Just a genuinely useful way to get yourself out of the loop and back on the road. By the end you'll have one decision named, sorted, and a deadline on the calendar. Come get out of the car park. In this episode: The line from my coach that reframes indecision entirely Why "hard to decide" might be telling you something surprising The three questions to ask before you flip a coin One-way doors vs two-way doors — and why we get them backwards The one cost of overthinking that isn't hypothetical If you've lived through something real and you can feel there's something you're meant to build from it — a podcast, a book, a nonprofit, a speaking career, the thing that won't leave you alone — but you keep circling instead of starting, that's the exact loop I help people out of. Book a free 30-minute Direction Call (a real working session, not a sales call):
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You're Not Undisciplined. You're Unfenced. (How to Stop Almost-Starting)
07/15/2026
You're Not Undisciplined. You're Unfenced. (How to Stop Almost-Starting)
I nearly fell off the reformer. I was mid-Pilates class listening to David Epstein on Modern Wisdom when he said something so back to front I had to hear it twice: if you want to be more creative, don't give yourself more freedom. Give yourself fewer options. And then he explained why - and it cracked open something I've been teaching for years without ever having the words for it. So I went down a rabbit hole. If that's true, what else is? What else are we doing, with completely good intentions, that's quietly the very thing keeping us stuck? I found three things. They sound wrong. They feel backwards. They're absolutely, provably true. In this episode: The bet that produced one of the bestselling children's books of all time - and what it tells you about the thing you keep not starting Why 95% of us think we're self-aware, only 10–15% are, and the one word you're using that's keeping you in the wrong 85% The 2009 study that suggests announcing your goal can make you less likely to do it - and the crucial exception that changes everything The difference between support and accountability (they're not the same thing, and one of them is letting you off the hook) Three questions to ask before you do anything else this week If you've been circling the same idea for two years, this one's for you. Ready to shrink the fuzzy thing into something you can actually start? Book a free 30-minute Direction Call with me → It's not a sales call. It's a working session with a real outcome. Want the fence I mentioned? From Story to Platform — the workbook that asks you the small, narrow, annoyingly specific questions that turn "I want to do something meaningful" into a plan → Want these powerful lessons at your next event? Resilience keynotes for teams who are done with fluff →
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Are You Falling for One of These 7 Excuses? (Spoiler: They're All Fear)
07/08/2026
Are You Falling for One of These 7 Excuses? (Spoiler: They're All Fear)
"I don't have time." "I'm just being realistic." "Now's not the right time." "Who am I to do that?" Here's the uncomfortable truth: every one of those is fear wearing a disguise. Fear rarely shows up with a name tag. It dresses itself up as busyness, as being realistic, as gratitude, as "that's just not me" - sneaky little excuses that sound so responsible you never think to question them. And so it quietly runs the show — picking what you say yes to, what you talk yourself out of, and how small you let yourself stay. In this episode, I hold up the most common excuses I hear from my clients (and catch myself using), translate what each one is really saying underneath, and hand you the instant reframe to flip it. Because you don't change your life by getting rid of the fear. You change it by changing your relationship to fear - and finally going after the thing that's been quietly waiting for you. Which excuse is yours? Press play and find out. 🎧 Been sitting on something you want to build from what you've been through? A speaking career. A book. A nonprofit in honour of someone you lost. A podcast. An advocacy campaign. The thing that won't leave you alone. Most people don't have ten problems standing in their way - they have one problem wearing ten disguises. On a free 30-minute Direction Call, we find yours, get clear on what you actually want to build, and pin down one concrete step to take before the week is out. Not a sales call — a working session with a real outcome, whether we ever work together after or not. I built my entire career from the two worst things that ever happened to me - not by finding the positive, but by asking a different question: what good can I create from this? Let's figure out yours. → Book your free Direction Call:
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Why Being Bad At It Means You're Doing It Right
07/01/2026
Why Being Bad At It Means You're Doing It Right
You had the idea. You were buzzing. "I'm going to launch the podcast / become a speaker / learn Spanish / finally chase the thing." Then you actually went and tried it - and felt like absolute rubbish at it. I know that feeling intimately. I once gave a resilience talk so badly that I sat in my car afterwards and bawled my eyes out, thinking who am I to be doing this? I'm not cut out for it. Turns out, I was just bang in the middle of a stage that every single person moves through when they go after a goal or learn a new skill. There are four of them - and one in particular is where almost all of us quit, right before it gets good. So in this episode I'm walking you through all four. The fun one. The brutal one. The clunky one. And the one that looks effortless from the outside but never, ever is. I'm getting honest about the talk that flopped, the moment Nate launched a tennis ball clean into an apartment building, and the one investment that completely changed the trajectory of my career. Because here's the thing - that horrible "who do I think I am" feeling? It's not proof you're not cut out for it. It's proof you've started. If you've got a dream you've been sitting on - your own version of Create the Good - consider this your permission slip to begin before you feel ready. 🎧 Tune in to find out which stage you're stuck in — and exactly how to get out of it. → Get clear on your idea with my From Story to Platform workbook: → Book a free 30-min Direction Call with me (limited summer spots):
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When Life Feels Out of Your Control, Ask This
06/24/2026
When Life Feels Out of Your Control, Ask This
Some seasons of life just happen to you. The trip gets cancelled. The diagnosis lands. The person you love is suddenly gone - and none of it is fair, and none of it is yours to fix. That feeling - like life is happening to you and you've got no say in it - is, to me, the worst feeling of all. So this week I'm sharing one question I've reached for in my hardest, loneliest, most unfair moments. From my first year in America, crying in an empty apartment, through losing my sister - and through this past year, losing Mum. It's not "stay positive." It's not a silver lining. It's something far more useful, and every time I ask it, it hands me back my sense of agency. I open with a quote from one of my greatest teachers, Dr Viktor Frankl, that completely changed my relationship with life - and then I walk you through exactly how I used this question to climb out of helplessness during one of the loneliest stretches I've lived through. By the end you'll have a simple exercise to do on your own - so you're not just listening this week, you're participating. Grab a pen or your notesapp. Let's get into it. 💛 Struggling to put this into practice in your own life? Book a free mini coaching session with me. It's not a sales call — it's a real coaching session where I'll walk you through how to actually apply this work to whatever you're stuck on right now. You'll leave with a clearer head, a practical next step, and the kind of insight most people don't get until they're a few sessions deep with a coach. Spots are limited - grab yours here:
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When I Thought I Was Going to Get Kicked Out of the Country (a "what if" vs "what is" story)
06/17/2026
When I Thought I Was Going to Get Kicked Out of the Country (a "what if" vs "what is" story)
For a few weeks earlier this year, I was convinced I was about to lose everything I'd built here in the US — and have to start my whole life over on the other side of the world. This episode is about what happened in my head during those weeks — and the one shift that pulled me back out. I'm getting into why our brains bolt straight to the worst-case scenario (it's not a flaw — it's your brain trying to protect you), why rehearsing the disaster can quietly make it more likely instead of less, and the simple question I kept having to come back to when the what-ifs were at their loudest. It's the what if vs what is flip — and this is the most real, high-stakes example of it I've ever shared on the show. How it all actually turned out, though? You'll have to listen. So when you catch the spin this week, don't fight your brain - press play, and we'll sort it out together. Ready to put these tools to work in your own life? That's what we do in my one-on-one coaching — details at And for extra inspiration between episodes, come follow along with me on Instagram
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What Most People Get Wrong About Confidence
06/10/2026
What Most People Get Wrong About Confidence
Have you ever told yourself you'll go for the promotion, post the thing, start the business, or finally put yourself out there... once you feel confident enough? This episode is your gentle wake-up call. I'll be honest with you, this past week was a heartbreaking one. I open up about the sentencing in my mum's case and why I went quiet for a bit. But I also share a conversation I had with a CEO that completely flipped the script on how I talk about confidence, and how most of us think about it. If you've been waiting to feel ready before you take the leap, you're not lazy and you're not broken. You're just chasing the wrong thing in the wrong order. In this one I unpack why confidence actually works backwards from how we've been taught, what your brain is really up to when it's begging you to stay safe and small, and the simple reframe that frees you to take brave action now, without waiting for a feeling that was never going to show up on its own. I also get really honest about the difference between the feelings we're entitled to and the ones we have to earn, and why that distinction has changed everything for me this past year, especially when life hasn't gone the way I fought so hard for it to. If you've ever felt stuck, behind, or like everyone else got a confidence memo that you somehow missed, press play. This one's for you. Feeling stuck and not even sure what first step to take? Book a free 30-minute clarity call with me and you'll walk away with one action step to get unstuck. Limited spots available each week - And for extra inspiration between episodes, come follow along with me on Instagram
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How To Stop Replaying Mistakes In Your Head
05/22/2026
How To Stop Replaying Mistakes In Your Head
After seven years of visas, green cards, forms, fees, and sleepless nights, Kate has news. Big news. The kind that comes with a standing ovation, her dad flying in with a day to spare, and one very emotional Aussie standing in a room of 49 other immigrants from 23 different countries. But that's just the opening pep talk. Because then Kate gets into something she's been quietly using on herself for months — a simple shift that's pulled her out of more shame spirals than she can count. The one she reaches for when she's left half her wardrobe in a Las Vegas hotel (true story), mind-blanked mid-talk, or said the thing she didn't mean to say to her husband after a long day. If you're a high achiever, you know the loop. You make a mistake — forget something, fumble your words, send the wrong email, snap at someone you love — and your brain launches straight into: "How could you DO that?!" Then comes the replay. The cringe. The shame spiral that somehow lasts way longer than the mistake itself. In this episode, Kate's making the case that what you've been told to do in those moments — lean into more confidence, more self-love, more "you're amazing!" — might actually be the reason you can't let it go. She'll walk you through: Why high achievers get stuck in the mistake-replay loop (and what's really going on in your brain) The surprising reason confidence isn't the antidote to self-criticism The three C's that get you further than confidence ever will A simple shift that interrupts the spiral and lets you actually move on How learning to laugh at yourself (kindly) makes life dramatically less heavy If you've been carrying a goal that feels like a twisted spider web, or you've been mentally re-litigating something you said three weeks ago — this one's for you. Push play. Take a deep breath. And give your brain a break. Struggling to put this into practice in your own life? Book a free mini coaching session with Kate. It's not a sales call — it's a real coaching session where Kate will walk you through how to actually apply this work to whatever you're stuck on right now. You'll leave with a clearer head, a practical next step, and the kind of insight most people don't get until they're a few sessions deep with a coach. Spots are limited — grab yours here: https://www.kategladdin.com/coaching
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A 10-Second Tool to Pull You Out of Any Spiral
05/13/2026
A 10-Second Tool to Pull You Out of Any Spiral
Ever spilled your coffee, gotten one snippy email, and ten minutes later found yourself catastrophising the entire trajectory of your life? Yeah. Same. There's a name for what your brain is doing in those moments — and most of us have no idea it's happening. But once you can spot it, there's a one-sentence flip my coach taught me that changes everything. It pulls you out of the spiral fast, and it works anywhere — in traffic, before a hard conversation, in the middle of a stressful week. In this episode, I'm calling it The Brain Backflip (still workshopping the name, stick with me) and walking you through exactly how to use it. This isn't just look on the bright side. This is real, neuroscience-backed, and honestly — kind of fun once you get the hang of it. Press play. Your brain will thank you. Want to actually put this work into practice — not just in 10-second moments, but in the bigger stuff too? I work one-on-one with women navigating grief, transition, divorce, diagnosis, or just a season of life they've outgrown. The stuff your brain spirals on the hardest. Real women, real hard seasons, practical work — not platitudes. Book a free 30-minute discovery call with me at . You'll walk away with clarity on what's keeping you stuck and one shift that could move things forward — whether you decide to work with me or not. No pitch, no pressure. Just a real conversation. Come find me: Instagram: Website: Book:
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Going Through a Change Right Now? This Will Help.
05/06/2026
Going Through a Change Right Now? This Will Help.
Are you in the middle of a big change right now? A loss. A diagnosis. A divorce. A restructure. A move you didn't choose. Or just the slow, uncomfortable feeling that the version of life you built isn't fitting you anymore. Here's what nobody tells you about going through hard change — surviving it isn't the same as transforming through it. You can come out the other side just shaped by what happened, not actually changed by what you did with it. Just absorbed by it. Sometimes worse — bitter from it. After three months off the mic — through my first TEDx in Sydney, a 2,000-woman keynote at Women Lead Change, testifying at the Wyoming Capitol, hosting a concert in mum's honour, and launching my hometown's first Pedestrian Awareness Campaign — I'm back. And I'm bringing the line that's carried me through all of it. In this episode, I share the one shift that separates people who actually transform from people who just survive change (or get hardened by it), the two default reactions almost all of us fall into without realising, and three things I've been quietly practising this past year that have made all the difference. Plus — what's coming up next at the Wyoming State Capitol, and why I now believe most of us are doing the work in the wrong order. If you're sitting in the middle of something hard right now, this one's for you. Want to make the shift I talk about in this episode? I work one-on-one with women navigating grief, transition, divorce, diagnosis, or just a season of life they've outgrown. Real women, real hard seasons, practical work — not platitudes. Book a free 30-minute discovery call with me at . You'll walk away with clarity on what's keeping you stuck and one shift that could move things forward — whether you decide to work with me or not. No pitch, no pressure. Just a real conversation. Come find me: Instagram: Website: Book:
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5 Strategies to Prevent Burnout Before It's Too Late
01/28/2026
5 Strategies to Prevent Burnout Before It's Too Late
Are you exhausted from doing all the things, checking all the boxes, and still feeling like you're drowning? You're not broken. You've just been sold the wrong version of resilience. In this episode, I'm breaking down why "staying positive" and "bouncing back" is actually heightening your stress—and what to do instead. What you'll learn: The #1 thing stealing your energy (and how to set boundaries with your own brain) Why that word "should" is keeping you trapped in burnout The difference between being fear-driven vs. value-driven (and why it matters) How to make progress when you're completely overwhelmed Why people-pleasing isn't actually kindness—it's self-abandonment Real talk: I'm teetering on the edge of burnout myself right now. So I'm not just teaching these strategies—I'm actively using them to protect my capacity through a really challenging season. If you're tired of performing optimism while your nervous system screams for help, this episode is your permission slip to stop. A quick update: I'm hitting pause on the podcast through February to protect my energy ahead of the trial for the driver who killed mum and our March 8th concert celebrating her legacy. If you're in Sydney or surrounding areas, please join us for Because of Julie: Her Legacy Takes Centre Stage on March 8th at The Pavilion Performing Arts Centre. Let's pack the auditorium and celebrate that love always wins. Stuck in the people-pleasing, burnout cycle and can't seem to break it on your own? Book a free consultation at . I'll help you identify what's actually draining you and give you personalized strategies you can use immediately. I respond within 24 hours because I know waiting when you're burned out feels impossible. See you in mid-March. 💛
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If You Ever Think “What’s Wrong With Me?” - Listen to This
01/21/2026
If You Ever Think “What’s Wrong With Me?” - Listen to This
Ever catch yourself thinking, "Why am I like this?" Too much. Too quiet. Too emotional. Too in your head. What if the thing you criticize yourself for most… isn't a flaw at all? In this episode, I unpack a powerful reframe that challenges the way we try to "fix" ourselves. Because what if your so-called weakness is actually a strength that's just been turned up too high? If you've ever called yourself an overthinker, a people-pleaser, disorganized, shy, or "too much"—and felt stuck in shame because of it—this one will hit close to home. No fluffy self-love. No personality overhaul. Just a simple shift that brings clarity, balance, and relief. Less "What's wrong with me?" More "How do I work with who I already am?" Press play if you're ready for self-improvement without self-loathing. Ready to stop self sabotaging? I've got limited one-on-one coaching spots opening up where we dig into your specific patterns and create practical strategies that actually work for you. Visit to book your call.
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Self-Loathing vs. Self-Love: What Actually Gets Results
01/14/2026
Self-Loathing vs. Self-Love: What Actually Gets Results
For the high achievers who think they need to be harder on themselves. You're holding yourself accountable, chasing your goals, refusing to waste time. But somewhere along the way, self-discipline turned into self-loathing. And now you're wondering: if I stop being so hard on myself, will I just... stop trying? This episode breaks down why hating yourself into change is like taking a 36-hour flight with unnecessary layovers. You'll eventually get there, but you'll be exhausted, depleted, and resentful. There's a direct flight available. In this episode: Why shame triggers your nervous system into protection mode (and kills your follow-through) The cycle that keeps you stuck: shame → avoidance → more shame Why loving your body BEFORE it changes is what actually creates change Four mantras to redirect your brain when the shame spiral starts The difference between self-discipline and self-attack (and which one actually works) You don't need more discipline. You need to stop taking the long way around. Ready to stop self sabotaging? If you need someone to help you push through (not just give you another pep talk), I've got limited one-on-one coaching consult spots available each week. Visit to book your call.
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Why "Just Stay Motivated" Is BS: The Science of Actually Achieving A Goal
01/07/2026
Why "Just Stay Motivated" Is BS: The Science of Actually Achieving A Goal
You're three weeks into your goal. The excitement's worn off. You're questioning everything. Your brain is screaming at you to quit. And then someone tells you to "just stay motivated." Here's the truth: motivation doesn't last. It's not supposed to. And the reason you keep quitting your goals has nothing to do with willpower, laziness, or not wanting it badly enough. There are five predictable emotional stages every single person goes through when making real change—and most people quit at Stage 3 because no one told them it was coming. In this episode, you'll discover: Why that initial excitement is designed to fade (and what happens when reality hits in Stage 2) The Valley of Despair—where dreams go to die and your only job is to not quit How to recognize when your brain is throwing a tantrum versus when something's actually wrong Why the struggle isn't evidence you're failing—it's evidence you're growing The one mindset shift that changes everything: seeing discomfort as proof it's working, not breaking Here's what nobody tells you: every successful person you admire has stood exactly where you're standing right now—in the messy middle, doubting everything, wanting to quit. The difference isn't that they didn't experience the Valley of Despair. It's that they expected it, prepared for it, and pushed through it. This episode gives you the framework to do the same. Whether you're building a fitness routine, launching a side hustle, or finally going after that goal you've been putting off—understanding these five stages will change how you approach change forever. Because once you know Stage 3 is coming, you stop using it as a reason to quit. Ready to stop quitting on yourself? If you're in Stage 2 or 3 right now and need someone to help you push through (not just give you another pep talk), I've got limited one-on-one coaching consult spots available each week. Visit to book your call. Remember: The best time to plant a tree was 20 years ago. The second best time is now.
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My New Year Wish For You..
12/31/2025
My New Year Wish For You..
After such a heartbreaking, life-shattering year, I wanted to record this little message for you as we head into 2026. ❤️ Ready to Stop Forcing Happiness and Actually Start Healing? You can know all the "right" things to say to yourself, all the strategies, all the steps—but if you're still trying to push through grief, anxiety, or life's hardest moments alone, nothing truly shifts. That's where coaching comes in. I help women navigate the messy, non-linear process of healing—not by forcing happiness or bypassing pain, but by figuring out what YOU actually need (not what others think you should need), how to honor your grief while still moving forward, and most importantly—how to trust your own healing timeline without guilt. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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Why My Mum Wouldn't "Want Me to Be Happy" Right Now - Happiness vs. Healing
12/23/2025
Why My Mum Wouldn't "Want Me to Be Happy" Right Now - Happiness vs. Healing
If you've lost someone, you've probably heard people say "they would just want you to be happy." Well-meaning? Absolutely. Helpful? Not always. In this episode, I'm sharing why that phrase hasn't been landing for me—and what I wish people would say instead. Because grief isn't about forcing happiness. It's about something much more important. Whether you're navigating loss or supporting someone who is, this one's for you. You don’t owe anyone happiness. But you do deserve healing. Take this episode slowly. Pause when you need to. Let it meet you wherever you are today. Ready to Stop Forcing Happiness and Actually Start Healing? You can know all the "right" things to say to yourself, all the strategies, all the steps—but if you're still trying to push through grief, anxiety, or life's hardest moments alone, nothing truly shifts. That's where coaching comes in. I help women navigate the messy, non-linear process of healing—not by forcing happiness or bypassing pain, but by figuring out what YOU actually need (not what others think you should need), how to honor your grief while still moving forward, and most importantly—how to trust your own healing timeline without guilt. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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Losing Both Parents Before You're 30 - Real Talk About Grief with Tara Accardo
12/18/2025
Losing Both Parents Before You're 30 - Real Talk About Grief with Tara Accardo
There's a loneliness that comes with loss that's hard to describe until you've felt it. That moment when you realize the person you'd normally call isn't there to answer anymore. Tara Accardo knows this pain intimately. In December 2019, she lost her mom to cancer. Six months later, her dad. Then, her beloved dog of 19 years. Each loss compounding the one before, leaving her asking: "What am I going to do?" But this conversation isn't about finding silver linings or moving on. It's about the messy, visceral reality of grief—and the unexpected strength that emerges when you're forced to find your own way forward. Kate and Tara share openly about: The physical, gut-wrenching response to loss that catches you off guard Why grief is a tunnel, not a black hole (and why holding onto that truth matters) How to navigate people who mean well but can't hold space for your pain The strange, sacred empowerment of learning to trust yourself through the darkness Finding your people in a club no one wants to join If you've lost someone, if you're watching someone you love decline, or if you're simply terrified of the loss you know is coming—this episode will remind you that you're not alone in the dark. Connect with Tara: Instagram: @lossesbecamegains + @lifewithgriefpodcast Podcast: Life with Grief (available everywhere) Website: Ready to Stop Feeling Like You're Doing Grief Wrong? You can listen to every episode and relate to every story, but if you're still wondering why you're not "better" yet or feeling guilty that you can't just move on, you need more than information. That's where coaching comes in. I help women stop judging themselves for how they're grieving, learn to trust their own timeline (not everyone else's expectations), and find a way forward that honors both the person they lost and the life they're still living. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with clarity and support whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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How to Actually Validate Yourself (When No One Else Does)
12/10/2025
How to Actually Validate Yourself (When No One Else Does)
Ever find yourself waiting for someone to notice how hard you're struggling? Waiting for your partner to ask if you're okay, your doctor to take you seriously, or someone—anyone—to validate that yes, what you're going through really IS that hard? Here's the truth: you can't control if someone else gives you that validation. But you can give it to yourself. And no, that's not the same as toxic positivity or forcing yourself to "look on the bright side." It's about giving yourself the same compassion you'd give a friend going through the exact same thing. In this episode, I'm sharing a 6-step framework for self-validation that's helped me navigate everything from grief to everyday struggles. I'll walk you through how to actually process what you're feeling instead of bypassing it, how to connect your emotions to your values so you don't stay stuck, and the common mistakes that keep people trapped in either self-denial or self-pity. Because here's what I want you to hear: You don't need anyone else's permission to feel what you're feeling. The validation you're waiting for? You can give it to yourself. Key Topics: The difference between self-validation and toxic positivity Why naming your emotions literally calms your nervous system The 6-step framework for validating yourself through hard things Common mistakes (and what self-validation is NOT) How to honour what you actually need right now Ready to Actually Stop Waiting for Others to Validate You? You can listen to every podcast episode and know all the strategies, but if you're still waiting for someone to notice you're struggling, nothing changes. That's where coaching comes in. I help women get clear on what they actually need (not what they think they should need), how to validate themselves without falling into toxic positivity, and most importantly—how to stop making their worthiness dependent on other people's recognition. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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How to Respond to Feedback Without Spiralling (The Pistachio Nut Method)
12/03/2025
How to Respond to Feedback Without Spiralling (The Pistachio Nut Method)
Ever gotten feedback at work that just... stung? Like, you worked your ass off on a project, pulled off what felt like a miracle given the circumstances, only to be told you "weren't enthusiastic enough" or "should have felt more excited"? Yeah, that's the kind of feedback that can send you spiraling. In this episode, I'm breaking down why feedback hits us so damn hard in the first place, and more importantly, what to do about it. I'll share my pistachio nut framework for figuring out what feedback is actually worth keeping versus what's just... someone else's baggage you don't need to carry. If you've ever felt like you're constantly taking things too personally or spiraling after every piece of criticism, this one's for you. Together we'll explore.. The neuroscience behind why feedback feels like a threat The "pistachio nut" framework for filtering feedback Three essential filters: truth, actionability, and source Why self-compassion beats self-criticism every time When feedback is information about fit, not failure Ready to actually stop taking things so personally? You can listen to every podcast episode and know all the strategies, but if you're still spiraling after every piece of criticism, nothing changes. That's where coaching comes in. I help women get clear on which feedback is actually worth listening to, how to separate behavior from worth without falling apart, and most importantly—how to stop making other people's opinions mean more than your own. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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How to Prevent a Panic Attack With Your Exhale (Not Your Mind)
11/26/2025
How to Prevent a Panic Attack With Your Exhale (Not Your Mind)
After the hardest year of my life, I discovered something I'd been taking for granted—the one thing that held me when everything else fell apart. This isn't your typical gratitude episode. Because when you're barely holding it together, "just be thankful" doesn't cut it. In this episode, you'll discover: Why one deep breath does nothing (and what actually works) The science behind why your exhales matter more than your inhales The 60-second tool that can stop you from spiraling before a difficult conversation What happens in your nervous system when you sigh (hint: it's not dramatic, it's biological) Perfect timing before Thanksgiving week when family dynamics, grief, or anxiety might show up at the table. Come home to your breath, my friends. It's been there for you through every moment of your life—and it's not going anywhere. Ready to Actually Follow Through? You can listen to every podcast episode and read every self-help book, but if you're not implementing, nothing changes. That's where coaching comes in. I help women get clear on what boundaries they actually need, how to communicate them without falling apart, and most importantly—how to enforce them when guilt kicks in. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website:
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Feeling Resentful at Someone? One Sentence That Changes Everything
11/18/2025
Feeling Resentful at Someone? One Sentence That Changes Everything
Ever caught yourself smiling on the outside… while dragging around that heavy, invisible rock of resentment on the inside? Yeah. Me too. In this episode, we’re pulling apart that quiet tension so many of us live with — the resentment that comes from unspoken needs, swallowed frustration, and hoping people will magically “just get it.” And I’m sharing the one sentence… the one simple structure… that finally helped me stop feeling like a doormat and start feeling like a grown woman with a spine and a soft heart. If you’ve ever: • dreaded a text from that person • walked on eggshells to “keep the peace” • hinted, suggested, or silently hoped someone would change… …this episode is going to land deep. You’ll hear: • why resentment isn’t a personality flaw — it’s a compass • the difference between a request and a real boundary • the part that everyone hates… but is the actual key • why guilt shows up (and why it’s not a stop sign) • the boundary I had to set in the middle of my grief, even when it broke my heart a little And by the end, you’ll walk away ready to name one boundary you need, say it out loud, and — the hardest part — follow through. If you’ve been feeling stretched thin, taken for granted, or quietly simmering… this one’s for you. Press play. Your future self is already exhaling. Ready to Actually Follow Through? You can listen to every podcast episode and read every self-help book, but if you're not implementing, nothing changes. That's where coaching comes in. I help women get clear on what boundaries they actually need, how to communicate them without falling apart, and most importantly—how to enforce them when guilt kicks in. Book your free Coaching Clarity Call: It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Connect with Kate: Instagram: Website: Remember: Resentment is just a boundary you haven't set yet. Let's change that.
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We Are The Leaders We've Been Looking For - With Meaghan Barakett
11/12/2025
We Are The Leaders We've Been Looking For - With Meaghan Barakett
This week, I sit down with Meghan Barakett—founder & CEO of One Girl—a woman who embodies everything this show stands for: courage, community, and choosing to create the good when life doesn’t hand it to you. We talk leadership that starts on the inside. The kind that asks you to get quiet, get honest, and then get moving. We talk about grief, advocacy, and what happens when your identity is used against you online—and why that moment became a turning point, not a dead end. I won’t spoil the full story (you’ll feel it when you hear it), but here’s what you’ll learn: In this episode, we get into: “We are the leaders we’ve been looking for.” What that actually means when life gets messy—and how to tap your own wisdom before you outsource it. Imposter syndrome vs. integrity checks. The subtle difference, and how Meghan uses self-awareness and team support to move anyway. From heartache to action. How a single incident online sparked a much bigger mission—and what that process looked like behind the scenes. Internet impersonation 101. What it is in plain English, why it’s not fully covered by identity theft laws, and the bill aiming to change that. Practical digital hygiene. Simple, proactive steps (think: alerts, audits, reporting pathways) to help you protect your name and your work. Purpose as fuel. Why “finding the good” is nice—but creating it is where your power lives. About Meghan Meghan Barakett is the founder & CEO of One Girl, a social justice organization empowering women and girls through education, leadership, and community. She’s also a relentless advocate—bringing story, policy, and people together to move the needle. Come hang with us in NYC! On November 15, 2025 I'm leading a resilience + leadership workshop at Women in Charge Summit (Fordham University, NYC). 🎟️ Tickets: 💸 Discount: Use code LUV25WIC at checkout (limited time). Feeling ready to turn pain into purpose? If you’ve been through something that’s left you shaken — grief, betrayal, burnout, or loss — but you know there’s still more you’re meant to do with it, I’d love to support you. Through my 1:1 coaching, I help women process the hard stuff in healthy ways, rebuild confidence, and turn adversity into authentic strength — the kind that changes how you show up for yourself and the world. You don’t have to face it alone, and you don’t have to wait until you “feel ready.” Visit to learn how we can work together.
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The Two Words That Don't Help Someone Grieving (And What Actually Does)
11/05/2025
The Two Words That Don't Help Someone Grieving (And What Actually Does)
When someone you care about loses someone they love, it’s hard to know what to say. You want to comfort them, to make it better, but most of us were never taught how to show up in the face of raw grief. After losing both my mum and sister in separate tragedies, I realized we're walking through one of the most universal human experiences - grief- with zero training. No wonder we're all fumbling through it. In this episode, I'm sharing the grief education we all missed: Why we freeze up and don't reach out (and how to get past that) The well-meaning words that actually invalidate pain What "making it bearable" really means (vs. trying to fix it) The bear hug that taught me everything about true support How to check in months later when everyone else has moved on I'm not coming at this from a judgy, preachy place—because none of us were taught this. I just want us all to do better now that we know better. Whether you've avoided reaching out because you didn't know what to say, or you're grieving and feeling misunderstood—this one's for you. Needing extra support? If you're struggling to navigate intense emotions and wish you had support to help you process what you're going through in healthy ways, I offer one-on-one personalized coaching for women who are ready to stop stuffing their feelings down and start healing for real. Visit for more info on how we can work together.
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Stop Wasting Your Heartbeats: 20 Mantras to Overcome Procrastination & Get Unstuck
10/29/2025
Stop Wasting Your Heartbeats: 20 Mantras to Overcome Procrastination & Get Unstuck
Ever open your laptop to work on that big project and suddenly find yourself deep in a TikTok scroll? Or decide that right now is the perfect time to snack instead of finishing that report? Yep, we've all been there, right? That's because procrastination isn't laziness, it's humanness. In this deeply personal episode, I'm sharing the story behind my first tattoo: my late mother's heartbeat and my late sister's initial, permanently inked on my wrist in honour of them both taken too soon and as a reminder that we only get a limited number of heartbeats on this earth. But this isn't just a tearjerker (though you might want tissues). It's a wake-up call wrapped in a pep talk you can return to again and again. Because every heartbeat is a countdown. And most of us don’t realize it… until we’re suddenly out of time. So why do we waste so many of heartbeats waiting to “feel ready”? We delay the workout. We postpone the dream. We distract ourselves from the discomfort of growth. We let the toddler brain in our head call the shots. But here’s the truth no one teaches us: You don’t need motivation to start. You just need movement. Inside this episode, I’m giving you 20 powerfully simple mantras that snap you out of procrastination and into action — even on the days you’re tired, overwhelmed, or completely stuck in your own way. You’ll learn: • Why resistance is actually a sign you’re on the right path • How to show up even when you don’t “feel like it” • The mindset shift that will change how you respond to discomfort • How to make future-you proud instead of panicked • How to use your heartbeats on what truly matters This isn’t about hustle culture or perfection. This is about honouring your life. Honouring the people you love. Honouring the moments you still have left. Because the clock is ticking… and today is too precious to postpone. If you’re stuck, listen. If you’re scared, listen. If you’re done wasting your heartbeats… press play now. Save this episode. Seriously. You'll want to come back to it every time procrastination creeps in. Jot down your favorite mantras, write them on sticky notes, put them where you'll see them when your brain starts negotiating with you about doing the hard thing. Because future you deserves a high five, not a headache. Resources I mentioned: Book a free clarity call with me: Connect with me on Instagram: Remember: Done is better than perfect. Progress over perfection. Always.
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The Worst Rejection You'll Ever Face (And How to Avoid It)
10/22/2025
The Worst Rejection You'll Ever Face (And How to Avoid It)
What if I told you that the rejection you fear most isn't coming from other people? Most of us spend our lives trying to avoid hearing "no." We don't send the email. We don't make the call. We don't start the business, ask for the promotion, or put ourselves out there—because we're terrified of being rejected. But here's what nobody talks about: there's a type of rejection that's far more painful than anything the world can throw at you. And chances are, you're experiencing it right now without even realizing it. In this episode, I'm sharing a lesson my late sister taught me about rejection—one that completely changed how I approach fear, failure, and putting myself out there. She faced constant rejection as a professional dancer, yet somehow, she never let it stop her. And what she understood is something that successful people like J.K. Rowling, Oprah, and Steven Spielberg all figured out too. In this episode, you'll discover: The two types of rejection we all face (and why one is guaranteed to keep you stuck) What your fear of failure is really costing you The one question that will change how you make decisions forever Why the most successful people are also the most rejected people How to finally stop playing small and start going after what you really want If you've been holding back on something—whether it's a career move, a difficult conversation, or a dream you've been sitting on—this episode will shift everything for you. Ready to stop letting fear run your life? Book a free 20-30 minute coaching call with me and let's talk through what's keeping you stuck and what your next step forward looks like. Schedule your clarity call here:
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Your Tears Don't Need An Apology - They're Literally Healing You (Here's Why)
10/15/2025
Your Tears Don't Need An Apology - They're Literally Healing You (Here's Why)
You know those full-body, can't-catch-your-breath, snotty, ugly cries? The ones that leave you physically exhausted on the floor? Yeah, let's talk about those. Because here's what nobody tells you: crying isn't you breaking down - it's how you break through. In this episode, I'm getting real about grief, tears, and why apologizing for crying is actually working against your mental health. Fresh off World Mental Health Day (and deep in my own grief journey), I'm breaking down the actual science behind why your body ugly cries—and why that's not only normal, it's necessary. You'll discover: What's actually happening in your brain and body when you cry (spoiler: your body is way smarter than you think) Why those gulping, gasping sobs aren't a sign you're losing it - they're literally cooling your brain The three different types of tears your body makes (and why emotional tears are in a league of their own) How crying physically flushes stress hormones out of your system What it means if you're a "highly sensitive person" (15-20% of us are - and it's not a weakness) Why resisting tears actually keeps you stuck in pain longer I'm sharing my own raw experience with grief - the morning floor cries, the wailing in nature, the moments where I literally can't breathe - because I want you to know: this isn't me falling apart. This is me healing. Whether you're grieving a loss, navigating a breakup, dealing with work stress, or you've just hit your limit - your tears aren't weakness. They're your body doing exactly what it needs to do. So next time you feel that lump in your throat? Let it out. Your nervous system will thank you. Ready to stop apologising for being human? If you're struggling to navigate intense emotions and wish you had support to help you process what you're going through in healthy ways, I offer one-on-one personalized coaching for women who are ready to stop stuffing their feelings down and start healing for real. Visit for more info on how we can work together!
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When Gratitude Isn’t Enough: Finding Awe in the Awful
10/08/2025
When Gratitude Isn’t Enough: Finding Awe in the Awful
I'm grateful to be back after taking time off following the loss of my beautiful mum - and 2025 has been a year. Everyone talks about gratitude when you're going through grief and hard times. "Just be grateful for what you have and still remains." And sure, gratitude is powerful. But I've discovered something deeper, something more perspective-shifting that's actually been saving me on my darkest days. In this episode: The one thing that's different from gratitude (and why it matters when you're drowning in grief or overwhelm) The incredible story behind my new intro music (thanks Kevin Lowe!) Why your brain can hold grief and wonder at the same time A simple challenge that could shift everything today Here's the truth: your brain naturally finds the awful. That's its job. But there's something else your brain can find too - if you know where to look. Tune in to find out what it is. If you're ready for real support (not fluff), I’m here to help you make sense of the pain, rebuild yourself, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here:
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