Episodes

This month’s guided meditation invites you to slow down with the season. In this autumn-inspired practice, you’ll settle into a quiet outdoor scene — crisp air, the smell of fall leaves, the soft crackle of a squirrel in the distance — and follow a single leaf as it drifts down from the tallest tree, finding its way to rest on your chest and filling you with warmth. It’s a meditation about releasing. About letting something travel at its own pace, without forcing it. And about sending a little ...

SuperKate welcomes guest Brittany Martin-Déjean, who shares how a lifetime of box-checking and perfectionism—shaped in part by her brother’s death and a drive to stay safe and belong—led her to identify a pattern she calls FOMU (fear of messing up). After leaving Airbnb in early 2025 and starting her own business, Brittany began questioning overthinking, people-pleasing, and the physical stress responses that fuel avoidance, self-punishment, and limiting beliefs, especially around mistakes. She ...

Earlier this year I was so angry I ripped honeysuckle plants out of the ground by the root. A few weeks ago I found myself craving something I’d never wanted in my life — arms pumping, sweat running, legs pushing through fear and uncertainty. I never wanted to run. I complained about it at practice. I rolled my eyes at people who said they enjoyed it. I made every excuse — wrong body type, too hard on the knees. And then I got quiet enough to actually hear what my body was telling me. In this...

SuperKate interviews financial consultant Melissa Mittelstaedt, who helps conscious entrepreneurs get organized with money so they can confidently manage finances without long-term dependency. Melissa explains her “four prongs” approach—business and personal finances (kept in separate accounts but deeply intertwined), tactical routines, and the spiritual/emotional relationship with money—using tools like EFT tapping, journaling, breathing, and visualizations while maintaining client safety and b...

This guided meditation takes you to a gentle hillside stream — where the water flows around you, over you, and slowly carries away whatever discomfort you've been holding in your body. Tight shoulders, a clenched jaw, that anxious flutter in your stomach — you know the ones. Find a comfortable spot to sit or lie down — and if now isn't the right time, bookmark it for later. If you enjoyed it, it would be amazing if you shared it with someone who needs this connection or share it on socials and...

I watched them load the dishwasher. I didn't say anything. And then later that night I rearranged every single dish. Sure it took five minutes. But what it actually cost me was 20 minutes of ruminating, weeks of low-grade worry, slow-building resentment toward my partner, and time I chose to spend doing something else instead of being with them. All over dishes. In this episode SuperKate breaks down why highly capable women get attached to doing things the right way — their way — and what ...

In this episode SuperKate sits down with Crispin Spaeth, Alexander Technique teacher and movement educator, to talk about what's actually happening in our bodies when we walk into something challenging. Why we puff up when we're nervous. Why that puffing up disconnects us from the very presence we're trying to project. And what it feels like to actually inhabit your body instead of performing for it. They cover how performative confidence shows up physically — and how to recognize it in yoursel...

I had 15 things on my list. Some carried over from the week before. And I sat there completely drained, unable to figure out where to start. So I let myself feel stuck. I watched a TV episode I knew would make me cry. And afterward — more clarity than I'd had all week. In this episode SuperKate talks about why everything feels important and urgent when you're overwhelmed — and why that's not a personal failing, it's a dysregulated nervous system that can't tell the difference between an actual...

Connecting with SuperKate - Episode 22 "What do you want for dinner?” It should be a simple question. But when you've spent weeks crashing on the couch at the end of the day, running in service of everyone else, overriding your own needs so consistently that the signal has gone quiet — there's nothing there. Not "I don't care." Just genuinely, honestly, nothing. In this episode SuperKate talks about what it actually costs you when you keep overriding yourself — and it's not what most peopl...

Take a few minutes for yourself. That's the whole assignment. This guided meditation brings your attention to the parts of your body you rarely think about — the fold behind the ear, the spaces between your fingers, the inside of your ankle, the backs of your knees. The in-between places that hold more than you'd expect. Find a comfortable spot to sit or lie down — and if now isn't the right time, bookmark it for later. New guided meditations released monthly. New episodes every week. Share t...

"Why don't you take a few days off?” If that sentence made you want to roll your eyes — this episode is for you. This isn't officially part of the Why Rest Isn't Working series — but it's the question SuperKate gets asked most when talking about prioritizing rest. Because understanding why rest isn't working is one thing. Believing you're allowed to do something about it is something else entirely. In this episode — why slowing down feels impossible, the thoughts we stay busy to avoid, and th...

“Why Rest Isn’t Working” Series Nobody told us there was another way. So we kept booking the vacations, trying the baths, hoping the next finished project would finally be the thing that got us the rest we needed. And it never quite was. In the final episode of the Why Rest Isn't Working series, SuperKate breaks down what real rest actually looks like in a real life — not a retreat, not a spa day, not a two-hour morning routine. Two minutes. Consistently. That's where it starts. Plus a commit...

“Why Rest Isn’t Working” Series It was Christmas Eve. I had my laptop open. My partner was trying to get my attention. And I genuinely believed I was using my time well. In part two of the Why Rest Isn't Working series, SuperKate gets into why stopping feels so uncomfortable — and what your nervous system actually needs before it can rest. Hint: it's not an affirmation on a post-it note. Plus two tools you can use today — one lying down, one standing up — that help your body complete the stre...

“Why Rest Isn’t Working” Series You went to bed at a reasonable time. You blocked off the weekend. You even stared at the ocean for four days straight. And you still didn't feel rested. In the first episode of this three-part series, SuperKate breaks down the difference between sleep deprivation and nervous system exhaustion — and why no amount of sleep, self-care Sundays, or time off can fix what's actually going on. Plus the invisible energy drains that never make your to-do list — but are ...

I turned the music off and drove in silence for two hours. Not because I wanted to — but because the noise had gotten louder than any song could cover.In this episode SuperKate shares what happened on a recent trip to honor a friend who passed — and what the silence revealed. About partial commitment. About showing up to your own life with one foot pointed toward the exit. About the version of yourself who used to just know things, and why she feels harder to find lately. This one is personal....

Take fifteen minutes for yourself. That's the whole assignment. This guided meditation moves slowly through the entire body — from fingertips to toes — inviting each part to release gravity and float. It's a full-body permission slip to put everything down for a few minutes. Find a comfortable spot to sit or lie down — and if now isn't the right time, bookmark it for later. 00:00 Welcome and Purpose 01:01 Get Comfortable and Breathe 02:39 Fingertips to Arms Float 05:44 Ribs to Hips Weightless...

There's an email sitting in my inbox. I've opened it approximately a thousand times. And every time I close it without responding. This episode is about that email — and what was actually going on underneath the avoidance. Because it wasn't really about finding the perfect words. It was about trying to control how the other person would react. And once I saw that, everything else started to make sense. SuperKate breaks down the difference between overthinking a feeling and actually feeling it...

A month before a cross-country move, I started doing what I always do — packing the books first, because it's the most satisfying kind of packing. But as the weeks went by, fewer things got packed. I never asked my partner for help. I just kept telling myself, "I'm fine. Everything will work out." It wasn't fine. And by the time the truck I'd reserved wasn't available — at the height of pandemic moving season, with a leave date that couldn't change — I was in full panic. In this episode SuperK...

It started with a question. Why hadn't they done the thing I asked? Their voice sounded off. My jaw clenched. Their voice rose. My arms tensed. And then they said something that landed like an attack on my character — and I shut down completely. In this episode SuperKate breaks down what was actually happening in her body in that moment — and what's likely happening in yours during your own hard conversations. The concept is called co-regulation, and its less talked about cousin, co-dysregula...

I wrote four pages of cleaning lists before a family member came to visit. Four pages. And then life got busy and I had to decide what my bare minimum was going to be. Even considering a bare minimum brought a wave of guilt. In this episode — why we only ever ask how to do more instead of what we can remove, why comparing your busiest days to your slowest ones is exhausting you, and why the state of your home has nothing to do with your worthiness. Your bare minimum on a hard day is still eno...

Take fifteen minutes for yourself. That's the whole assignment. This guided meditation follows a single raindrop slowly traveling down a window — and invites your body to release tension with every breath, every movement, every inch it travels. Find a comfortable spot to sit or lie down — and if now isn't the right time, bookmark it for later. New episodes drop every Tuesday. Join My Inbox Community → https://superkate.myflodesk.com/linkspage Website → https://thesuperkate.com/ Instagram → ...

I sat with a decision for over a month. I was expecting regret. Instead I felt nothing but gratitude — completely grounded, and radiating from the inside out. That's what a regulated nervous system makes possible. In this episode — why we keep reaching for the next thing before reflecting on the last, why AI is just the latest version of that pattern, and how getting quiet for even five minutes changes every decision you make. Progress that lasts comes from steady movement over time. New epi...

You're eating well. You're exercising. You're doing everything right. And nothing is working. Functional Nutrition Practitioner and Certified Menopause Specialist Cindi Stickle joins SuperKate to talk about why your body stops responding the way it used to — and what's actually going on with your hormones, your nervous system, and your metabolism after 40. Real talk about perimenopause, GLP-1s, being dismissed by doctors, and why none of this is your fault. Here are the links Cindi talks abou...

Large white. XL white. Cage free. Organic. Pasture raised. You just wanted eggs. That's decision fatigue. And it's quietly draining your nervous system every single day. In this episode SuperKate shares why she's eaten the same lunch for almost two years straight — and why eliminating choice in areas that don't matter frees up energy for the ones that do. You don't have to fix all your rules. Just pick one. Let it go. See what shifts. New episodes drop every Tuesday. Join My Inbox Community →...