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Welcome to Healing Honey's, the podcast for girls with big dreams trying to balance it all. I'm Louise Rumbel, serial entrepreneur, type A overachiever, healing girly and holistic wellness coach who also once got called the Jesus of Modern Dating. But let's get one thing straight. My healing era has never been calm. I'm talking savage dating stories, 20 cigarettes a day, daddy issues, an anxious attachment style and an autoimmune disorder too.
Today, I've spent thousands of dollars on healing and therapy, and now I'm here to guide you, love you and love with you, as I share my favourite tips, tricks and rituals that have saved me along the way. With new episodes every Wednesday, expect girl talk psychology in the nervous system, as well as love, sex and dating, wellness fitness and a little bit of business and spirituality too.
So get in honey, we are balancing healing, hustling and life, and the best is yet to come. And if you're looking for ad-free listening or my somatic healing subscription daily devotion, just head over to the show notes. Now, let's get into it.
my honey's happy fucking new year. How do we get here? How do we get here? Like life is going so fast. And I don't know how you feel about this year. I feel, I feel really good about it. But honestly, I feel that every year. I feel like I just have an optimistic outlook on life where I'm like, this is the year. This is the year when everything is going to happen that I've always wanted to happen. So if you are excited for the year, I freaking love that. If you're not, this episode is going to help you.
You guys know I'm bad with numbers. I don't even know what year I'm in anyway half the time, but I know that today is the 1st of January 2025. It's a new year and I know there is so much pressure around making this year the best year yet making this year the year that all your dreams come true and
For so many of us, often, you know, we're sick of just doing another vision board with another Range Rover on it. How many of us got our Range Rover? Did you? I mean, I literally drive a moped in to learn. And my dream car is a Jeep Wrangler. I don't want a Range Rover. But do I have a Jeep Wrangler yet? No, I don't. But have I got one step closer to my dreams in every area of my life in 2024? Yes. Have I learned so much about myself? Yes. Have I learned to become kinder and softer with myself? Yes.
Did I get my body in a fucking hot tip-top shape? Yes, I did. I'm 36 years old and I like my body more than I've ever liked it. Like, I'm in much better shape now than I was in my 20s. So today we're just going to be talking through how you can make this year a great year. And it doesn't have to be the best year ever, but maybe it will be the best year ever. And I think that's what's so exciting. So today I'm going to run you through
things that you need to be thinking about to get your dream girl life in order. And by that I mean just feeling good in yourself, feeling on top of life, feeling good in your body. These are the things that are so much more important than getting a Range Rover in my opinion. I wouldn't want a Range Rover but having chronic pain or having hormonal imbalances or feeling lonely or sad because
Yes, a Range Rover is going to take that away and take the pain away for like a hot 10 minutes. Don't get me wrong. I would love to have one. But long-term, real, deep, true happiness comes from inside of ourselves and the relationship with ourselves and our health and how we treat our body and how we treat our vessel and how we connect with other people and how we can love and experience.
And so that's what we're going to run through today. So I've put together a list of everything that I had been told at the beginning of last year and my biggest lessons from 2024. And this is going to help guide you through 2025. And if you want to go deeper in this, I'm holding a live 2025 dream girl workshop on the 5th of January. It's basically going to teach you how to put in the energetic foundations for you to build your dream life.
because every creator out there is telling you about the vision boards and about the goal setting, but they aren't talking to you from a psychological perspective, an energetic perspective on how to actually be able to hold that, how to call it in with the law of attraction, how to actually manifest.
Because we all know that just wanting a Range Rover and thinking about a Range Rover does not bring any of us a Range Rover. But in this workshop, I'm going to teach you how to lay the foundations of a 2025 that allows you to attract and hold everything you want, whether that is love, more money, your soulmate coming in. Better business opportunities, starting your own business, whatever it is this workshop is applicable for everyone.
So if you want to come and join that, make sure you do that before Friday the 3rd of January. So you've got literally 48 hours from listening to this episode to come and get your ticket. And I'm going to take you through the step by step journey to putting this in action. But there will always be free resources on this podcast. Today is of course a free episode. So let's get into it. Even if you can't join us in the workshop, you will take some value from everything we're about to go through. And first up, we're going to start with the very important thing, which is becoming a productive princess. Now,
If you are anything like me, if you are spinning 500 plates or if you are neurodivergent and you have a thought pop up and you're like, oh my God, I need to do this. And then you write it down and you hit save on Instagram and you send it in a DM to somewhere else, you never come back to it. Am I right? Or you have 550 notes apps in your phone and they are all full of information. Things you need to buy, things you need to do, organizations and appointments that you need to make. Do you ever come back to them? No, you don't.
So one of my biggest lessons from 2024 was really focusing on the productivity, life management side of things. And that for me was a huge, huge shift, both in my internal world and my external world. Because when things feel organized and structured, you are going to feel more regulated. You are going to feel more centered, more calm and more embodied. And
I know that for me, the feeling of overwhelm is not good for my nervous system at all. So here are some simple tips that I have found profusely helpful in 2024 to get my shit together. First up, Sunday. It is your reset day. This has changed my life. Every single Sunday from about 3 p.m. onwards, I am at home. Doesn't mean I can't go out for lunch. Doesn't mean I can't go out and socialize. Doesn't mean I can't go out and do things in the morning, but by 3 or 4 p.m. I am home.
and you are going to do a Sunday power hour every single Sunday. You are going to write down everything on your to-do list. I am talking a master dump
to-do list and you are going to have everything in one place that you need to do at some point in your life. And then you are going to select the things that you have to do next week because otherwise we are constantly chasing our tail with these never-ending to-do lists with everything feeling urgent and it is so frigging overwhelming. If you want to take this one step further, you are going to build an admin hour into your calendar every single day, Monday through Friday.
And in that admin hour, I don't care if it's at 5 a.m., 12 p.m., 11 p.m. at night, I don't care. You are going to start to do some things on this to-do list. Now, this has been one of the most helpful tips for me to introduce some consistency to get through a never-ending to-do list and to make me feel like I'm loosely on top of things. So to become a productive princess, you need to decide how you're gonna do that for you, whether you wanna do that in a paper journal, in an online journal,
For me, I use my Google Calendar and on a Sunday I will time-block into my diary for the week ahead when I'm gonna work out, when I'm gonna do my daily devotion practice, even if it's only five minutes a morning, when I'm gonna socialize with my friends, which is limited, because I hardly have any friends in Mexico, when I'm gonna go out on date nights with my boyfriend, and even when I'm gonna eat. If you are an ADHD girly, you will know how easy it is to miss lunch, okay?
you will know how easy it is to think it's 12.30 I'm probably going to eat lunch at 1.30 and then before you realize it's 4.30 and you haven't eaten and it's now too late to eat lunch and too early to eat dinner and then you get to dinner time and you just want to binge because you are so hungry and you think
I haven't eaten lunch today, so I have double the calories now available. We are not doing that anymore. We are going to come to that in the nutrition section of today. But that is why on a Sunday, I will literally plan out my meal times. I will plan out my lunch breaks. And then on Sunday, that is my grocery shop.
To become a productive princess, I want you to have three breakfasts, three lunches and three dinners that you can eat on repeat or variations of them. They are your go-tos and when you shop every Sunday, you buy the ingredients for those meals because there is nothing worse than an empty fridge.
And this for me has been so profoundly helpful for me to be able to stay on top of everything, for me to eat consistently, for me to balance my blood sugar levels, which is so important to feeling good, looking good. Blood sugar drops and dysregulation lead to anxiety. They even lead to aging in the skin because they can be inflammatory in the body. So you need to be thinking about these things and that starts with life planning. And the Sunday reset is going to be your best friend.
Okay, the second thing that I'm going to tell you to get your shit together in 2025 with is your morning. Now, I am not going to tell you to create a morning routine. I'm not going to say you have to do something every day. I know that that's not realistic for a lot of us. And I know that some of us aren't even morning people. So if you aren't a morning person, you've probably been shamed by the world who thinks that everyone is a morning person, but there are multiple different sleep chronotypes. So go and have a look into them and you can build a morning routine that works for you.
Now here are a couple of hacks that I have found to be really incredibly helpful and that I swear have contributed to me feeling hotter, happier and healthier than before. Now mindset is everything and I start every single day before I have even opened my eyes with intention.
with gratitude. I say thank you. I'm excited for today. I'm grateful to be here that I get the chance to do this again. I'm excited for everything that lies ahead. I literally say it on repeat before even opening my eyes. And my next hack is an awesome one. So as you guys probably know, when you are waking up, you are in a theater brainwave state. Now that is when your brain is malleable to new beliefs.
That is when manifestation happens more effectively. Your brain is more open to neuroplasticity, which is building new beliefs and building new pathways. And that is a really cool hack to help you here. Because often we know we should do this in our morning routine, but sometimes we don't have enough time.
So if you set your day up with an alarm every morning, I want you to set up two alarms. Say, for example, your first one is at 7.30. Your second one is going to be at 7.35. Now you are going to use this snooze period to really tap into these theta brainwaves. And this is how you are going to manifest and meditate for the day. As you are waking up, as you have your eyes closed, I want you just to use this five minutes.
to feel in to how you want the day to go. Maybe you have an intention you want to set. Maybe you want something good to happen. Or maybe you are manifesting on a bigger picture. There's a big goal you want to reach. There's something you want to call in. It is in these five minutes in the early morning when you are in that feed to state that you have the most simple hack to actually manifest because the moment that you pick up your phone, the moment your body sees that blue light, you shift.
from feet to waves back into your more conscious brainwave state. So I want you to start incorporating that every morning. You can just do it for two minutes if five minutes feels overwhelming. Next, when you wake up, you're going to have your phone on the red light mode. This probably might be an apple only thing, but you can turn it on and off on the right hand button with three clicks. You can set it up in the settings. Just Google how to do that. This takes the blue light out of your phone.
So it does not interfere with your hormones in the same way it would do if you were looking at your phone before you were sleeping when you pick it up in the middle of the night to look at the time or when you pick it up in the morning. So every single night you're going to sleep with your phone on airplane mode and every single morning when you pick it up it is going to be on the red light setting. This is such a simple hack to start to balance your hormones next year. Go and set that up today.
Now, what you do in your morning routine is going to be totally up to you. I have a five-step dream morning routine that I will tell you guys about at some point. But honestly, getting up, hydrating, you lose water overnight when you are sleeping and cellular hydration and even being dehydrated, it impacts your nervous system. It can dysregulate you. It can impact your hormones. It can just not make you feel good.
And recent literature even shows that mild dehydration, so a body loss of 1 to 2% can impair cognitive performance. So the moment that you wake up, you are going to have water on your bedside table, get a Stanley Cup, get a tumbler, and you are going to drink it as soon as you wake up. You are going to start your day with rehydration. You can add electrolytes to this if you want, but also if you don't want to spend money, you can just add some Celtic sea salt to it as well.
So by this point you have done your gratitude for the moment you open your eyes. You've done a couple of minutes of manifestation and intention setting. You have got up and you have hydrated. My third point on your how to get your shit together in 2025 is movement. I want you to move every day and that can be 60 seconds of somatic shaking. That can be 15 minutes of pilates or somatic pilates. That can be a walk outside just around the block.
That can be a 10k walk. That can be weightlifting. It can be a dance class. It can be jujitsu. I don't care what you do, but I want you to find something that you love or at the bare minimum, something that makes you feel good after you have done it because I love somatic shaking.
I love weightlifting. I love somatic Pilates. These things have changed my body, changed my health. I'm 36 years old with a six pack. My hormones are perfectly balanced, all because I have found a workout routine that works for me. And that is weightlifting three times a week and doing two to three Pilates sessions a week.
Now, that will be a lot for some of you. You guys have to remember I've worked in the fitness industry for a decade. Fitness and movement means I do not have chronic pain flares. So for me, movement is so, so important, but also it's very specific to where you live and what you like. Those things make me feel good. I don't necessarily always want to do them, but I know when I have done them that I will feel good in my mind, in my body, in my soul. And guess what? They have been planned into my diary. So when I wake up on a day,
I know that today I'm doing a lower body workout at the gym from this time to this time. When you have structure, it allows you to be consistent. So I want you to find something that has a workout plan. I want you to find a portal that you love.
I don't mind if that is the Align app, or the Form app, or Pilates with Briany, or whether it's my somatic Pilates through daily devotion. I want you to find something that works for you and I want you to schedule it into your diary, but most of all I want you to move. And my biggest hack for this year would be to start weightlifting. The benefits of weightlifting, particularly for women and females, are absolutely beyond anything that we could ever imagine.
Weightlifting is quite literally a hormone balancing exercise. It is a metabolism racing and revving exercise. And it's an exercise that regulates your blood sugar. So it is just so amazing. And not only do the studies show that you literally live longer.
if you lift, but also it's been shown to reduce cortisol. It helps to improve insulin sensitivity. It helps to balance estrogen levels and regulate estrogen metabolism, which is so important if you have PMS, PCOS or PMDD. It also helps to reduce inflammation in the body, which is at the root of so many hormonal imbalances and autoimmune disorders.
It helps to balance androgens, which again, for anyone with hormonal imbalances, is so important because it can help you to balance your testosterone levels. It's also been shown to reduce anxiety, to reduce depression. It increases your metabolism. It builds lean body mass.
And it also helps your blood sugar regulation. And what I will say is that when I weight lift, I just have never felt better. My body has never looked better. My hormones have never felt or been more balanced. But more importantly, I do not have chronic pain flares. So if we want to take me as the example, I truly believe that weightlifting should be a part of any women's routine. And I know it can be scary to go to the gym. I know that the weightlifting area can be intimidating.
But you can start at home, you can get dumbbells on Amazon. And if you are happy going to the gym, I would always recommend using the ladder app. It is how I train every single week. This is not sponsored. I would absolutely love to do a partnership with them. They are how I train. It's an in-ear coach that basically shows you how to do the moves.
tells you when to do them when to stop and it connects into your Spotify playlist. So it's absolutely amazing. So move, move, move. I want you guys to be building that movement into your diary. Whatever it is, whether it is just walking, walking alone can be so powerful for balancing your hormones for helping you lose excess body fat just for mental and physical health. So
I want you to be moving, ideally every day. But if you can't, that's okay. Remember the bounce back commitment. It's okay if you fall off for one day. That is realistic. That is reality. Don't stress about it. But just know you always have to bounce back the next day. You have to do something.
And even if that is a 60 second somatic shaking video in my daily devotion portal or finding a free video on YouTube on that bounce back day, you have to do something. So movement. This is my number one hack to feeling hot, happy and healthy in 2025. I am a different person when I move and when I don't. And I really want you guys to take the benefits from that as well.
Now the very final thing I'm going to say on movement is that you might have heard of the 12 330 which is where you get on a treadmill, you put it on a 12 incline, you walk at a three speed. I don't know if this is kilometers or miles so like just go and work it out yourself.
And then you walk for 30 minutes. Now that is the 12-330. People say that it is the best fucking workout because it's like arguably low intensity, but it's on an incline, it's using your legs, it's using your butt. And I have to say like I'm not naturally like a big butt girl. I mean, I am because I'm a Sagittarius, which means like I have legs and a butt, but my butt has never really been like the biggest roundest thing about me, you know? It's like it could butt a little harder.
But what I will say is that getting on an incline treadmill, it's a really, really great workout. So I never do it for 30 minutes. If you can do it for 30 minutes, oh my goodness, this is going to change your life and get on that treadmill, get an iPad, get your phone, watch something, watch a program, scroll on TikTok, I don't fucking care. Listen to a podcast. Whatever works for you works for you.
Now for me, I just can't do it for 30 minutes. And I mean, I can sometimes, if I can get on the treadmill, I can have it stack, I can do my emails, I can cross things off my to-do list, I can do some Instagram stories, I can edit some content. There are times for sure when I can get to the full 30 minutes.
But what I will say is a 15 minute little burst on a low speed high incline. Walk it out. It's genius. Like I'm not a runner. I don't want to run. I'm never going to run. It's just not a me thing. It doesn't work for my shins. I get shin splints. It's just like a little bit too stressful for me. And it is also quite stressful for the body as well. But what I will say is this is one of my biggest movement hacks.
Sometimes if all I do on the treadmill is a 15 minute incline walk, I come off, I'm hot, I'm sweaty, I feel good, I've got some shit done whilst I'm on the treadmill. So if that is all you start with in 2025, epic, amazing, proud of you, you're killing it. Okay, next, how to get your shit together in 2025, how to feel hot, happy and healthy, how to feel like a productive princess, it is finding staples, staples that work for you. So I want you to find your signature activewear, something you love.
It can be expensive. It can be cheap. It does not matter. I want you to find an outfit that you put on and you feel good about. This is going to help you to move. This is going to help you to want to get outside. It's going to get you excited to go and work out.
I want you to find an active wear set that you love and I want you to treat yourself to it this year as your January kind of pep talk for the month ahead. You can do the same thing with trainers if you want. I love the new balance. I think it's like 1980s or the 1960s. I just love them so much. I wear them all the time. I wear them every day. I feel good when I put them on. Find a staple active wear set that you love. Same thing with a signature hairstyle. For me, a slick back.
Center parting ponytail, it makes me feel good every single time I do it. It makes me feel put together. It makes me feel clean and comfortable. And for me, it takes out having to straighten anything, to curl anything. You know, I don't have a dyson air out, but
Even when I've tried them, I couldn't get it to work. So for me, I'm a slick back ponytail girly. That is how it works for me. So find a signature hairstyle for you that feels good. Maybe it's a half up, half down. Maybe it's an all down. Maybe it's a bun. Maybe it's a platted bun. Maybe it's French braids. Maybe it's a high ponytail.
Whatever it is, I want you to find something that works for you and I want you to know that you can do that at any given moment to make yourself feel a little better. And right before even doing this, podcast I had to get on a call with an app developer. I had literally got out of bed, had a shower, thrown on my active wear and a hoodie I had no makeup on. I looked at myself right before this call and I was like, oh my god, I really can't take this call like this.
So what did I do? I walked to the bathroom, I did my signature hairstyle, I pulled it back, I waxed the sides, it was tight, it was clean, it was great and I put on a tiny bit of makeup and I felt good. I elevated my energy, I felt more comfortable in myself and I felt ready to go. So I find yourself a signature hairstyle that works for you and the same thing, just a couple of signature makeup products.
I have one or two skin tints that I absolutely love, a good mascara, a nice tan eyeshadow and just a lip gloss and that is all I need to feel good and put together. So I want you to find a staple active wear outfit, I want you to find a signature hairstyle and the same thing with a signature fragrance.
When you spray your fragrance onto you, in that moment, you can become someone else through spraying that perfume. It can make you feel different. It can change or elevate your energy. You can embody being the type of woman that wears that. But to do that, I want you to get your signature fragrance. You can take this further. You can get a signature or staple wardrobe, just a couple of small capsule items that you know you could pull on if you had to go to a meeting right now and that you would feel good in.
And I guess my equivalent of that here until I'm Mexico is I have my staple bikinis. I know which of my black bikinis I feel best in, that I look best in, and if I'm in a rush, if I'm in a hurry, I will just grab those and I will know I will feel good when I get to the beach. So staples, that is my fourth tip to feeling hot, happy and healthy this year.
It can just help you shift more efficiently and more productively into feeling like someone who kind of has their ship together. Even if they'll close all over the floor, make up all over the bathroom, you can put these things on. And in five to 10 minutes, you can shift and change how you feel.
Okay, the next thing we're going to talk about is nutrition and radiance hacks because this was a huge thing that I learned in 2024, which was that every single mouthful of food that you put into your body, it is either nourishing you or comforting you. And for me, that was so wild when I started to understand that.
Also, looking into blood sugar dysregulation and understanding food cravings help me understand that so often I was eating from a place of craving because I wasn't nourished and my blood sugar levels were not regulated. So first I want you to review your relationship with food. Are you eating because it nourishes you or are you eating because it comforts you?
Because often these are trauma-related responses and what I have found is I am now more aware of when I want to binge eat or when I want to comfort eat. And what I have found is that opting for eating regularly with foods that truly fuel me and support my body.
rather than those that help me escape or distract or avoid, it really has changed my appetite. And what is so crazy is that this is such obvious information, but for me, I never really like took it on board. I never really was eating consistent whole foods, anti-inflammatory foods that were nutrient dense. And when I started doing this, it was honestly kind of crazy how my cravings
for chocolate and things like that changed. And what I would say is that fat fiber protein breakfast is going to be your best friend. Now I'm the girl that loves the pancakes or the croissants more than anyone else, but honestly I found that I'm just eating them less in the back end of last year. And the reason for that is that I'd started eating more nourishing whole foods. And I just started to feel better when I did that. So don't get me wrong, me and my boyfriend will go to the bakery once a week as our little like
Day date and we'll have a coffee and we'll have a pastry. But for the most part, my protein, fat, fiber, breakfast, every single morning has been game changing for me, as well as increasing my hydration. So often we don't even realize how dehydrated we are. And I've already told you to be starting your day by drinking to feel hot, happy and healthy. But another thing is really drinking throughout the day. And I don't mean drinking five coffees a day.
You are going to stop drinking your coffee on an empty stomach. That is very disregulating for our hormones. You are going to have that after your breakfast. And then I want you to replace coffees three, four and five with a herbal tea with an electrolyte drink with something that is not caffeine related and
For me, I have discovered Hibiscus tea. It's crazy. It looks like Ribena or it looks like a drink that's full of sugar, but it's not. And I drink multiple big, big cups of that every single day. It's also anti-inflammatory and you can incorporate dandelion tea, peppermint tea. These are amazing for bloating, amazing for skin health, amazing for assisting with your detoxing.
Just find some kind of tea that works for you and start to drink it. I promise you, the increased hydration and the reduced caffeination is going to help you feel better, feel calmer, feel more like the chill girl and ultimately sleep better in the evening as well.
But most of all, you are going to start to incorporate just more fresh whole foods into your diet. And what I always say is, if it existed when your parents were alive, it's perfect for 2025. If it didn't, treat it as your cheat or treat day only. And honestly, if you can't recognize or pronounce the ingredients, I would honestly consider cutting it out altogether or keep it for a cheat or treat day only.
I'm obsessed with Skittles Gomitas. Okay, that means like Skittles Gomitas in Mexico, they're called Gomitas. They are so full of shit. No wonder I love them, right? They are just probably so addictive for my body, but they taste like so good, but I know that they are full of shit. So this is something that I would give myself on a treat day, never on a Monday through Friday type of day.
And I would never advise you as looking at having a cheat or a treat day where you go totally off the rails. But I think food freedom is important, and you know, sometimes I will go out and I will have a pizza during the week or I will have sushi during the week. It's not about restricting the fun and the joy from this.
It's just trying to prioritize getting in your kitchen, making more consistent meals, and starting to think about what we are putting in our body rather than just grabbing for takeout, going out for dinner five nights a week, and impacting our gut and credit health at the same time.
Okay, next up in my list of how to get your shit together is to assess your mindset. I want you to just work out what limiting beliefs you are living with. Maybe it's I'm shy, I can't talk to people, I'm not pretty enough, I'm not attractive enough, it's not gonna work for me, it's not easy. I want you to get clear on what your mindset is telling you and then you need to get even clearer on the fact that you can't out-talk your limiting beliefs.
But what you can start to do is start to build confidence from the inside out. Building those supportive, loving, cherishing beliefs that you are enough.
This can work for you. You can hold this. Why not you? Why someone else but not you? And if you don't know where to start on that, I have my free seven-day confidence queen challenge, which is inside of daily devotion. There is a two-hour masterclass on the truth about confidence, and then there is a seven-day step-by-step somatic challenge for you to actually start to release the limiting beliefs and rewire new beliefs.
What I would say here is get clear on who your expanders are. People that you want to be like, people that you want to feel like. And as you are walking down the road when you're doing your hot girl walk, when you are going out in the evening, I want you to shape shift into them and think, how would they feel in this moment? How would they walk in this moment? And that will help you to energetically start to shift how you feel about yourself. Shift how you hold yourself. Shift how you talk to yourself.
because that internal talk is so important. And this year, it has to be saying to you, I can do this, I deserve this, I can hold this, I'm excited for this, I'm ready for this. This is a mindset that is going to get you into a place where you like yourself, you like your body, you like your life, you're nailing it in your career, you have great friends who love you. You are charismatic as fucking the dating process. You're falling deeper in love with your partner every single day.
Knowing that your heart and your soul are open for opportunities to come in because I always tell you your life can change in a micro moment And if you are walking around with your posture reflecting these limiting beliefs of I'm shy I'm not pretty I can't talk to people no one is gonna talk to you Someone could think you are the most beautiful person in the world and you are not gonna let them in because of your body language So I want you to focus this year on building charisma being present when people talk looking them in the eye and smiling and
asking them questions, listening to them, engaging with people, and knowing that the right people are going to ask you questions back, the right people are going to be interested in your story. And that is where we come to the next part of this, which is you need to unfollow people who make you feel like shit.
You need to stop being friends with people who make you feel like shit. And I know that's easier said than done. I know that sometimes you've been friends with them for a long time, but you need to focus on you and you need to put yourself first and you need to only prioritize time and energy and love and honesty and authenticity and expression into relationships that can hold that, into relationships that love that for you, into relationships that will support you.
And ultimately into relationships that are going to hype girl, cheer you up more than anyone else more than you can even do it for yourself. Okay. You need to have people that believe in you, people that love you and people that support you. And if they don't do that, they are not your friends. If they are mean girls, they are not your friends. If they criticize you, they are not your friends. Or I should say they are not good friends.
Because this year is about working out who are the friends that are worth your time. Who are the friends that are going to help you expand? Who are the friends that are going to support you? Who are the friends that are going to believe in you and you don't believe in yourself? And I will tell you, I categorically do not have friends around me who do not do that for me. And it is so refreshing to not have any mean girls in my life, to not have any energy drains in my life.
And to only have people around me when I want to give up, when I want to shut down my businesses, when I want to cry, they remind me that I'm on the right path. They remind me why I'm doing this and they remind me that it is working. So I want you to review your friends. And that brings me to my next section of the episode, which is friendships. The way you are going to feel hot, happy and healthy in 2025, the way you are going to feel like you have your ship together is if you just have a couple of really great friends.
And so I think a focus for your year this year needs to be working out who sits at the top of your wedding cake. You've probably heard me talking about this before, the wedding cake analogy. At the top of it, you have your closest friends, the people that you will share your dark moments with, the people that
You would be okay crying in front of the people that you would tell when something bad happened. Those are your inner circle, your nearest and dearest. Those are the ones that should be hyping you, loving you, supporting you, adoring you. They are at the top. The second layer of that wedding cake.
It is people that are friends, they're in your wider friendship group, you might see them in a friendship group, you might see them at handos, you might see them at weddings. It is good to have them there. It is good to have connection. Connection is so healing for our nervous system. It is good to be in those groups, but work out which of those individuals do not get access to your inner internal emotional world because this year we are only going to invest in people that can hold space
for our emotions and can give it back to us because there is nothing worse than emotionally sharing with someone who doesn't give a shit, with someone who gives you the worst advice, with someone who says, oh, you'll be fine, just get over it. So get clear on who is in the top, who you are going to go to in the top of the wedding cake, and who is in your good time friends in the middle, the second layer of that wedding cake.
And then you're going to get even clearer on the people at the bottom, the acquaintances, the people that you own nothing to. These are your social media friends. These are the people that you've only met a couple of times. These are the people that maybe you know from the nightclub world that are friends of friends. You don't owe these people anything. These people are very unlikely to prioritize you, so you also are not going to prioritize them.
and I have so many friends who have had such a big bottom layer of this wedding cake until they've got to their literal actual wedding, organizing and planning, and they realize how many friends they have at the bottom of the wedding cake, but not so many at the top.
And that has been very sobering and eye-opening for a lot of people around me. So that is going to be one of your focuses for this year. Get clear on who your wedding cake analogy is for this year, the friends you want to prioritize, the friends you want to deprioritize, and then start to do it. Cut people that drain you, cut people that are mean to you, cut people that criticize you, cut people that judge you, and you can either have explicit conversations with them,
or you can just allow the friendships to change, to evolve and to distance over time. That is up to you.
Okay, so so far through this episode, I've been talking to a lot about like things going on in the day. So being a productive princess, planning your diary, planning your week, morning routine, things you're going to do in the morning, moving every day, the way you're going to eat, the way you're going to think, the way you're going to talk to yourself, the people you're going to allow around you and how they are going to talk to you and friendships. And now I want us to come to the evenings of next year.
Now, I'm never going to tell you to create a huge long evening routine where you don't look at your phone for two hours before bedtime because yes, that would be amazing if we all did that, but that is not the reality, right? And I am here with realistic wellness hacks. So I'm going to tell you what I do want you to get clear on in terms of your evening routine that is going to help you. And the first thing is going to bed out loosely the same time every night.
This is the same as waking up at the same time every morning. It is great if you have fixed times that you wake up. It really is good for your circadian rhythm. It's really good for your hormones. It's just good for consistency. So I set my alarm at really the same time every single day, but on the weekends, I will sure as hell be lying in bedtimes. I'm a little bit worse out, but I try to get into bed by 10 30 p.m. every single night.
So I want you to try and structure having a bedtime and I want you to try and not be lying in bed scrolling on your phone. We all do it. So if you're going to do it, put the red light function on. Sometimes I will do it. And honestly, when the red light function is on, you kind of realize like, I can't really see the screen properly. I know this isn't very good for me and you are more likely to just put it down. So that is going to be one of my biggest things that you are going to do for next year, but also get the foundations in place. I mask.
earplugs, blackout blinds. Those are really, really important. If you can't get a blackout blind, that's okay. I mask an earplugs. The loop. Earplugs are really good. You can also just use the silicone ones. Another thing that I have found amazing is having a bedside fan. It's so crazy. Like normally, you know, I'm from England. We don't have AC. We don't have fans. It's not hot. Obviously I am in Mexico, but what I will say is like having this bedside fan, I swear I sleep better because I'm actually cooler.
So that is something that you could implement. And most of all, focusing on getting enough sleep has been such a game changer for me. And I know that they did studies last year in the Basie saying that women need way more sleep than men. And this is not surprising because if you look back at all of the research that has been done over the last however many years, 100 years, most of it has been done on men. The research into women and women's cycles and women's health and women's anything has been severely underfunded and severely under research.
And so it did not surprise me when they came out and said, oh, women actually need way more sleep than men. And I will say, like, I am a really big sleeper. I used to think when I was like in my twenties, like I could function on five hours of sleep at night. But what I've learned since is like I was just fully functioning on fight or flight energy, espresso energy, cigarette energy, hit exercise energy, spinning bike energy. It wasn't sustainable energy. It was burnout energy. It was always leading me to crash on the weekends.
And I honestly prioritize sleep a lot. I actually need a lot of sleep. And if you guys have been following me, you know that on my whoop, I am like so good at getting 100% sleep performance on my whoop. But I honestly will try to aim for like a 10, 30 p.m. bedtime and an 8 a.m. alarm. That is literally like eight.
Nine, nine and a half hours and bad at maths. Maybe, maybe even more. I really need that amount of sleep. So I think that as females, we need more sleep than we think we need. And if you are in the five AM club, I would ask you, are you running on cortisol? Are you running on adrenaline? And are you seeing that show up in your body? Because ultimately high stress hormones are inflammatory. They are going to lead to gut health issues. They are going to lead to mental health issues. They are even going to lead to autoimmune and physical health.
issues, so I want you to really understand rest and sleep as being the most powerful anti-inflammatory out of anything on the market and it is free. So evening, focus on that sleep, focus on that red light on your phone. And let's just get rid of these 700 stage complicated skincare routines, okay?
I am 36 years old. I do not do Botox. I do not do fillers. I hardly have any wrinkles. I don't get spots and I will tell you one thing. When you nourish your lifestyle from every angle, the way you move, the way you breathe, the way you think, the people you communicate with and connect with, the things you eat, the water you drink, when you nourish yourself from every single angle,
When you do somatic healing, when you reduce cortisol, I guarantee you you will start to see it in your face because your skin health is connected to your gut health. They are connected through your gut skin access. Issues in your gut are going to show up in your skin and that includes dehydration, acne, breakouts, dermatitis and things like that. So getting your gut health in good shape is going to be the foundations of glowing skin. So is the water you drink. So is the thoughts that you experience.
If your body is in fight or flight all the time, if you are anxious as fuck all the time, if you are stressed about what's going on in your life, if you are not over the past, if you are worried about the future, your body is going to be functioning in a state of fight or flight. That means you are going to have stress hormones pumping around your body. That is inflammatory.
inflammatory states in the body are going to lead to inflammatory states in the skin. So please, for the love of God, before you think that you need to drop another $500 on more facial care, more products, more masks, more eye patches, please, please, please try and start with the basics.
nourishing anti-inflammatory basics, sleep, exercise, movement, meditation, hydration, and tell me that your skin does not start looking better. And for the people that have acne and that have hormonal imbalances, what you need to understand is that, again, high cortisol impacts every single one of your sex hormones.
It impacts how they are produced. It drives imbalances. Go back and listen to the episode that I did with Casey Shea on how she went through this incredible healing her acne journey by realizing that her chronic shame and her obsession with staying busy and overworking all of the time was leading to hormonal imbalances within her body that was showing up as acne. So please, in 2025, we're going to get rid of complicated skincare routines. We are going to focus on the basics and just like me, you are going to see a change in your skin. I promise you.
Because one of the things that kills me the most is when I look at people like Alex Earl saying, oh my God, I've got acne, I'm gonna go and get a facial. When she doesn't realize that the insane like drinking that is involved in her life, the insane partying, the lack of sleep, the lack of consistent sleep,
is impacting every single part of her body. It's impacting her gut health, and then she's wondering why she has dermatitis around her nose and her mouth. That is directly connected to her gut health, which is directly connected to her lifestyle. So please, less complicated skincare routines. Just get a good cleanser, get a good moisturizer, get a good hyaluronic acid, get a good overnight moisturizer. That is all you need. I'm obsessed with the fresh black tea overnight moisturizer. I have used it for going on
I'm gonna say like six years now. I got invited for like a free PR facial back when my client BXR opened their gym in London. That gym must have been open for like six years now. So I think I've been using this product for six years. It is so thick. Again, if you are like very prone to like breakouts with rich creams, I would not use this.
But if you generally have, like, good skin, this product, it is so good. I wake up in the morning and my face is literally sticky. It's, like, so good. So just get a good cleanser. I use the LMS cleansing balm. I use the ordinary hyaluronic acid. It's not expensive. I use the inky pet type moisturizer. I don't even know if it's good. I just got it from Sephora here. And then I use that overnight mask. And whatever I'm doing, it's working.
So that evening routine, pull it back and please, for the love of God, floss your fucking teeth every single night. I have been told my whole life to floss. My dad has gum disease. It runs in the family, okay? Because genetics just mean you have a hereditary disposition for something passed down, and then your lifestyle decisions will impact whether those genes switch on or off.
And I have been told by so many goddamn dentists to please please please floss my teeth if I want to avoid the situation that my dad has had to go through and he's had these crazy operations where they've like dug into the gums. It's like really savage. But did I floss my teeth? No I didn't because my teeth look perfect on the outside which means that they're just like big and straight and white.
That doesn't mean anything, okay? So, let's focus on crest whitening strips and more focus on flossing. Please, for the love of God, start flossing. You can also do the crest whitening strips if you want, but bacteria that sits within your teeth, pieces of food, we do not want that in our 2025.
And another thing that was so fascinating for me to learn when I was doing my interpretive health practitioner course is that there's a very intricate connection between our gut health and our gum health. Okay. So basically when I first started living in Mexico, my gums were bleeding all the time. And it was because I was like using the tap water and my microbiome like was not basically okay with it. And I got really sick for a really long period of time. And then I realized, and I basically learned that
your gut includes your mouth. It's literally all connected so that there can be systemic linkages between your oral microbiome, which can lead to gum disease, and your gut microbiome. And there's a bi-directional relationship between the two. So if you have poor gut health, that can lead to inflammation. That is an inflammatory state for your body and it can alter your immune function because the body thinks there is something going wrong. And it's the same with the inflammation in your gums. Gum disease is basically localized inflammation.
rather than systemic inflammation, but it is still a reflection that there is something happening inside of your body that is not right, that is not balanced, and needs some assessment, needs some love. So please brush, floss regularly, stay away from toxic mouth washes. There have been a lot of studies showing how
The nitric oxide in mouthwashes are not good, particularly for male fertility, and from a holistic health perspective, you can consider taking an oral probiotic, you can swill it, they are available, as well as taking a gut probiotic as well. So yes, your evening routine needs to incorporate flossing. Please, please, please, I promise you will thank me later.
Okay, now as we come to round out this episode, I just want to share some other things that we are not doing next year so we can get our shit together. And the first one is jumping on every single trend and comparison, thinking that we need to do it, we need to be a part of it. Okay, that is just consumerism and capitalism at its finest. Every time an influencer promotes something, you do not need it.
You might not even use it. And I want you to start a shopping list of things you want to buy instead of just buying things automatically for the dopamine hit. Every single Sunday, I check in and I buy things I need during my Sunday reset. And that has been revolutionary for me. And I literally have a rule. I do not buy anything during the week. I do not buy anything as soon as I find it. I add it on my Sunday to do list. And then on Sunday, I think,
Huh, what have I nearly finished? What am I running low on? And sure, don't get me wrong, sometimes I'm going to treat myself. But for the most part, stop buying things the moment that you see them. Add them to a list of things that you want and wait until the time comes when you have enough money to treat yourself. Not everything is a need to have product, not everything is a have to have product.
So let's not jump on every single trend, spending $500 every single week from Zara just because a new jacket came in or a new necklace launch somewhere or a new skincare brand has dropped.
stay in your lane and remember products worth finishing are products worth buying okay what else are we ditching next year we are ditching straight away coffee on an empty stomach i want you to just literally never drink a coffee ever again on an empty stomach please i'm cold brew full stop that much caffeine is not needed it is absolutely nuts
when we start to understand how much caffeine we are pumping into our body, because what is also nuts is when we take it away, we realize how fucking tired we are. And that means that we are not functioning as we are meant to. We are functioning because of the reliance on caffeine. And that's okay. I love my coffee more than anyone, but I want you to consider pulling back on the caffeine and starting to tap into how your body actually feels rather than just powering, powering, powering through with cold brew and four or five coffees a day.
Okay, another focus for next year to help you get your shit together is cycle sinking. Now, this is something that I think as women we are not taught about. We are not taught that we are so vastly different from men. We are not taught that we have a 28-day hormonal cycle, whereas men have a 24-hour cycle.
We are not taught that we aren't supposed to be able to function as men are and that we have seasons every single month where we are going to feel different. Some weeks we're going to feel better, more productive, more creative, more alive, more sensual, more sexual, and we're going to have other weeks where we feel like we need to rest more. We feel snappier. We don't feel so good.
And so if you are not cycle tracking already, I just want you to really get clear on understanding when your period comes and what stage of this cycle sinking you are at in any part of the month. And I want you to start to listen to your body, to soften into your body, to ask yourself, how do I feel? And is there a way that I can align my wellness decisions, my nutrition decisions, my exercise decisions today with my cycle?
Because yes, we're talking about getting your shit together in 2025, but really what we're talking about is how you can feel hot, happy and healthy, how you can feel calm and balanced, how you can feel connected to yourself. That is my goal for next year to allow myself consistency through connecting with myself, rather than consistency by disconnecting from myself.
So I want you to get clear on how your cycle works. I want you to get clear on how your nervous system works. I want you to get clear on fight, flight, freeze and fawn, and understanding which one do you go into when you're stressed? Which one do you go into when you have to set a boundary? Which one do you go into when you enter into conflict?
Because by understanding your own unique nervous system and how you function so bio uniquely that is so different from every single person on this planet, you can understand a little bit more about your personality. Because when we start to do this work, we start to understand, hey, maybe I wasn't born like this after all. My nervous system has just learnt to adapt and respond in this way.
So one of the things we're ditching this year is this disconnection from ourselves. We are not going to blame our body for its symptoms. We are not going to blame our body for being anxious or depressed or in a freeze mode because our body is responding to an internal and an external environment. And when we understand that...
And it can take a while. I sure as shit have been in the phases of hating my chronic pain disorder, feeling like this is so unfair, why me? But it is also possible to move through that, to come out of that, and to acknowledge that our body is always talking to us at any given time. Our nervous system is talking to us. Our period is talking to us. Our skin is talking to us. Our cravings are talking to us.
Our energy or our lethargy is talking to us. Our body is constantly communicating with us and it is inviting you to come one step closer to home, to you, to truth, to understanding you and your unique experiences and how your body responds to stress and trauma and excitement and passion and all of these things.
So this year we are getting rid of disconnection. We are coming home closer to our body, understanding our cycles, understanding our nervous system, understanding the power we have to control the radiance within our skin, understanding how our gut health is linked to our anxiety,
our gut health is linked to our depression and understanding that we are so much more in control of everything than we ever ever thought. And that brings me to my final point. This year, you are going to stop babying your potential. You are God. I cannot say it any more strongly than that, that it is an absolute miracle that you are even alive listening to this podcast. Think of how many incredible
chemical, biological, spiritual reactions had to happen for you to be created, for you to be birthed, for you to be here today listening to this, taking control of your future, taking control of your year. And the moment that you realize you are in control.
You have the power to clear your vessel of every single dark, stagnant, limiting belief that wants you to play victim. That wants you to think this isn't going to work for me. It's not going to be me in this lifetime. It's easier for everyone else. It's not me. It's never going to be me. I'm not enough. I'm too much. When you realize that those are just limiting beliefs that are wired deep inside of your vessel and you can clear them through somatic healing, you can rewire them
through neuroplasticity, and you can build new beliefs where you say, this is me. I can hold this. I deserve this. I am enough. This is my year. This is when things change. It is my time. It is now. I am ready. If not me, then who? These are all energetic states based on limiting beliefs. And when you realize that you are in control of erasing those limiting beliefs and rewriting them,
That is when you will step into your power. That is when you will stop babying your potential. That is when you will stop playing victim to yourself when you realize that there are thousands of other people who have also gone through fucking shit and hardship. And they have said, I will not let this define me.
I will not let this ruin me, but I will let it inform me, and they use it to understand how it has shaped them. And then they move through it, alchemizing that pain, that shame, that regret, that grief, that sadness, those low, dark, painful
emotions that we have all been through some of us even more than others you have the power to alchemize you have the power to change and rewrite and rebuild your future at any moment you can say it's me this is me this is my year this is the year that everything changes this is the year that I step into it into the light onto the path into my purpose the year that I stop playing small the year that I reclaim my fucking power and the moment that you do that you will never look back
Your life will not change overnight but your life will change. Your belief system will not change overnight but your belief system will change because you have learned how energy works. You have learned how your nervous system works. You have learned how limiting beliefs have worked and you have learned how you can expand into the version of you that you have always dreamed of being.
The version of you that I believe in, the version of you that I know that you can become because you are listening to this podcast. But to do that, it starts with all of the things that we've spoken about in today's episode. It starts with consistency and sloppy action and knowing that you are not going to change your life overnight but that consistency and habits, self-respect and self-love. Small wins every day lead to you being 1% better and that incremental change over time is going to lead to your evolution
you're unfolding and you're becoming as you evolve into the version of you that you knew you could be and that you are so ready to be. So as we come to wrap up this episode, I want you to know that I believe in you. It is not possible to implement this work and not see changes. And if you cannot change, you need to remember it is just your subconscious mind and nervous system that does not want you to change.
because your nervous system wants you to stay close to what it knows, because it keeps you safe that way. And if you want a safe life, you can keep doing the things that you are doing, but that is not how evolution happens. So to really make a change, you need to start working with your subconscious mind, your nervous system, your belief system, and the decisions you make in your day-to-day life, the decisions that impact the energy of your vessel, the things you eat, the things you drink, the thoughts you think, the people you surround yourself by,
Change is possible and I am so excited for next year. I believe in you. I really hope that this episode has been helpful for you. And most of all, I am so excited to watch your unfolding, your becoming and your evolution. Because one thing I know is that no matter where we want to go, we can never quite predict the journey. And you might get from A to B.
But it's likely that that journey is going to unfold in a way that you never could have expected. And that is part of the fun, part of the mystery, part of the joy that every single day holds the unexpected. It holds infinite possibilities. Millions of micro-moments for you to change your belief system, change your future, and ultimately change your life.
Thank you so much for joining me today. Happy New Year. Thank you so much for being on this journey with me. I'm so excited for what we're going to do this year on healing honeys and also with daily devotion. And remember, if you want to come and join this workshop with me, that is linked in the show notes is happening this Sunday, the 5th of January.
We're gonna dive deep into the energetic foundations that are holding you back from getting where you want to go, and I'm gonna give you a step-by-step experience and process of how to make real and lasting change this year that shows up in every single era of your life. Love, money, friendship, business, and so much more. Thank you so much for starting the year with me. I love you guys with my whole heart, and I'm so excited for what is yet to come. Have an amazing rest of your day.
