The Role Model You Never Had with Jess Tiana

If you were ever called selfish, stubborn, too demanding or too much, this one is for you. My dad told me this week that I’m too demanding for having a boundary. There was a time that would have wrecked me. This time I brushed it off. I’m telling you what I think that word was really about, how a kid who fought back grows up into a woman who can’t say no without feeling sick, and how I stopped let...

Respect your elders. Listen to your boss. Fall in line because of a title. I don't buy any of it anymore, and by the end of this episode, you might not either. I snapped at my boss once, and I still don't regret it. I'm telling the story of what led there, and if there's someone in your life who expects you to simply defer to them, a parent, a boss, anyone leaning on a position...

If you've ever sat frozen while someone yelled at you, felt your words disappear right when you needed them most, or ended up crying in your car, your bedroom or on a bathroom floor afterward feeling like a little kid instead of an adult, this one is for you. There's a reason your mouth stops working in the exact moment you need it most, and it has nothing to do with being weak. Press pl...

If you grew up with emotionally immature parents, survived a toxic relationship or toxic friendships, and you still can't stop replaying things you can't change, listen to this one. I'm telling you something personal today. My own anger didn't show up when it was supposed to. It came years later, and for a long time I thought that meant something was wrong with me for still bei...

Guilt and shame feel almost identical in your body, but they run completely different programs. One moves you toward repair. The other makes you hide. In this episode I break down the real difference between the two, how emotionally immature parents fuse your behavior to your identity as a kid, and why that shows up decades later in the food guilt, the inconsistency, the people pleasing, and the e...

This episode picks up where the emotionally immature parents episode left off, and follows that pattern straight into adult friendships. I'm telling one unfiltered story about becoming someone's stand-in boyfriend, counselor, nutritionist, and best friend, all at once, and what happened the moment I finally needed something back. I break down why parentified kids build one-sided friendsh...

Understanding your patterns is not the same as changing them. And this episode is about the part that actually bridges that gap. We're talking about radical accountability - what it really means, why shame keeps you stuck while accountability moves you forward, and how facing your shadow side is the work most people avoid but everyone needs to do. Including the Carl Jung mirror effect and why...

If you were ever told you were too mature for your age, this episode is going to hit differently. Parentification is what happens when a child takes on the emotional or physical caretaking role that belongs to the parent. Most people who experienced it never had a name for it. And if you're here, you experienced this too. Now, you spend your adult life wondering why you are exhausted, why you...

This episode is for every woman who has ever been failed by the medical system, the therapeutic system, academic institutions, parents, or relationships that were supposed to have her back. We are talking about how women lose safety in their bodies, what chronic hypervigilance actually looks like day to day, the coping strategies that developed because of it, and what it actually takes to take own...

Therapy can cause harm. Therapists can cause harm. And if you have ever left a session feeling worse than when you came in, or spent years talking about your patterns without actually changing them, this episode is for you. I share my own experience of being failed by the mental health system, why talking about your trauma is often not enough to heal it, and the practical steps for finding support...

Grief is not just about death. A breakup is a kind of death. The person is leaving your life, and whether the relationship was good or toxic, the finality of that is real and it deserves to be treated as such. In this episode I talk about why toxic relationships (friends, family included) are often the hardest to grieve, what I actually did to move through it including the cue card method, the tru...

This one gets into something most coaches won't touch honestly. Emotional eating and late night bingeing are not willpower problems. They are nervous system problems dressed up as food problems. And you cannot solve an emotional problem with a food rule. In this episode I break down where emotional eating actually comes from, the biology driving the cravings including what happens to your neu...

What works for your running friend will not work if your goal is to get lean and strong. And what works for body composition will not get you through a half marathon. In this episode we break down exactly why strength training and endurance training require completely different fuelling strategies, what your body's three energy systems actually are and which one you're primarily using, w...

Most nutrition advice makes eating feel impossible. This episode cuts through it. We're covering the foundational habits that actually create results - whole foods, protein, fiber, what to do about caffeine, and why struggling to stay consistent with food is often a nervous system problem, not a willpower problem. Simple, practical, and built for real life. This is episode two of the nutritio...

If you’ve been doing all the right things and still not seeing results, this episode is going to explain why. We’re busting the biggest nutrition and training myths - cardio for fat loss, greens powders and supplements, meal timing, cycle syncing, and the idea that getting smaller is the goal. Including what a 2025 study from McMaster University actually found about cycle syncing and muscle buildi...

Self abandonment in relationships (whether romantic, with friends or with family) doesn't happen all at once. It happens in small moments - one compromise at a time - until one day you don't recognise yourself anymore. In this episode I share what it actually looked like when I lost myself, why we do it (and it's not weakness), and the specific steps I took to come back to myself th...

Everyone tells you to reinvent yourself. Nobody tells you what happens when the version of you you've built your entire life around falls apart. In this episode, I share an origin story I don't talk about often - losing my friend unexpectedly, bringing four pages of symptoms to my doctor because I knew something wasn't right, and watching every plan I had for my future disappear whe...

Everyone tells you to just move on. Nobody tells you how. In this episode I share the exact process I used to detach from toxic relationships - including the tool that will make you laugh but actually works. The obsessive checking, the not blocking, the posting so they'd see your life - I've been there. And I built a system to get out of the loop. If you've ever found yourself stuck...

If you've ever laid awake at night replaying conversations with someone who hurt you, convinced yourself it was somehow your fault, or felt like your brain just wouldn't turn off - this episode is for you. I'm sharing what obsessive thoughts actually felt like for me after betrayal and gaslighting, why your brain does this, and the thought containment framework I developed to get th...

You've tried everything. The programs, the plans, the cutting back. And something keeps not changing. In this episode I break down the real reason most women plateau and why working harder is often the exact wrong answer. We cover metabolic adaptation, what your body actually needs to change, the difference between fat loss and weight loss, and why having the right support changes everything....

I used to have severe social anxiety. I couldn’t get on a city bus alone. Then after leaving an abusive relationship, the panic attacks came back harder than ever. In this episode I share what actually worked - including the five step framework I developed from my own experience and years of crisis work. The Calm Code. If anxiety has ever derailed your whole day - this one is for you. Apply for 1:...

You keep repeating patterns you fully understand. You know why you do what you do and you still can't stop. This is not a willpower problem. This is your nervous system. In this episode I break down what your nervous system actually is, the four survival responses that run automatically beneath your awareness, the window of tolerance and what happens when you're pushed outside it, and wh...

This episode is the conversation nobody is having openly. I'm talking about what happens when you learn to use your body for validation. The posting for an ex hoping he sees what he lost. The checking story views for certain names. The inability to say no when your body has been treated as public property your whole life. This is about reclaiming your body as yours. Learning that no is a comp...

This episode is personal. I'm talking about body image - where mine came from, what it actually looked like day to day, and how I healed it. Not through toxic positivity or learning to love myself overnight. Through understanding my body, shifting from appearance to performance, and finally choosing myself. I also address something nobody wants to say out loud - wanting to change your body is...

Your gut and your nervous system are more connected than you think. In this episode we're going deep on the gut-brain axis - what it actually is, why chronic stress destroys your digestion, and why the bloating, IBS symptoms, and food sensitivities you've been dealing with might not be what you think they are. We also talk about why your supplements probably aren't working and what...