My Verbal Journal: Let’s Chat

My parents met at summer camp in 6th grade – and then took fourteen years and one five-year breakup to actually get married. They just celebrated their 25th wedding anniversary. I brought them both on the pod today to tell their story, but more than that, to get honest about the parts nobody posts: the hardest seasons, what they each gave up for the other, and what's actually kept their love g...

In this episode, I get vulnerable about the five years it took to stop running from myself. From being the girl who said yes to everything — the drinks, the late nights, the validation from men — to overcorrecting into rigid routines, isolation, and perfectionism, I share what it actually looked like to swing between two extremes and call it growth. This one is raw, honest, and for anyone who has...

You've been lifting for years. You track your food, you sleep, you're consistent, but you're still not seeing the progress that matches your effort. This episode is for you. Today I break down the real physiology behind why building muscle gets exponentially harder the more trained you are, bust the most common myths keeping experienced lifters stuck, and share my own story of training through an...

In this episode, I sit down with Blayke Johnson, MS, RD, LD — a registered and licensed dietitian, TCU alum, and founder of the Hormone Restoration Method — for one of the most important conversations we could be having as women in our 20s. We dive deep into what birth control actually does to your hormones, what happens when you come off it, and why so many women are left feeling completely lost...

Ellie Ogden is back on the pod, and a lot has changed since her last appearance in early 2025. In this episode, I am joined by Ellie, a fellow TCU alum to talk about everything nobody really prepares you for after graduation… the good, the hard, and the in-between.  Ellie opens up about surviving her first tax season as a CPA candidate (think 60-hour weeks and 4am gym sessions), moving back home a...

Ever wondered why your friend can down four espresso shots and feel nothing while one cup of coffee sends your heart racing? This week, I am joined by Katie Harnan to break down the science of caffeine metabolism and why the universal "400mg of caffeine a day" recommendation doesn't work for everyone.  Plus: life updates, graduation, playoff hockey, reality tv, & more ⁠⁠Personal...

This week I'm sitting down with one of my favorite people and fellow TCU dietetics students, Katie Harnen. Katie is a master's student finishing up her degree this May, a spin instructor at CycleBar Waterside, a RevStrong trainer, and a dog mom. Somehow she makes it all look effortless. We are diving into how Katie went from a pre-med biology major to finding her home in the TCU dietetics...

We live in a world with this invisible timeline: graduate, get the job, have it together by 22. And if your life doesn't look like that, it's really easy to feel like you're falling behind. This week I'm getting personal. I transferred schools, switched my major from finance to dietetics, and I'm heading straight from graduation into my master's program and then PA school....

In today’s episode of My Verbal Journal , we’re diving into the GLP-1 era : Ozempic, tirzepatide, and the cultural explosion surrounding them. From type 2 diabetes treatment to 20% weight loss trials, these medications have completely changed the obesity conversation. But with that shift has come celebrity/influencer culture, telehealth prescriptions, college girls using it cosmetically, and a lot...

If food and body image struggles feel like they’re taking up way too much mental space lately, this episode is for you. Today, I’m unpacking how SkinnyTok, “what I eat in a day” videos, and volume eating trends can quietly lead to underfueling, especially for active women. I talk about how comparison creeps in, why huge meals can still be low-energy, and how being praised for being thin has shaped...

Graduation comes with a lot of pressure to have a plan, land the job, and feel confident about what’s next. But what happens when we’re faced with rejection and feeling alone? In this episode, I sit down with Mark Robinson, a sports journalist covering Colorado sports, to have the career conversation we all need. We talk about job rejection, self-doubt, and learning how to keep going when your pat...

After four years of symptoms and being told nothing was wrong, I finally received an autoimmune diagnosis… and this episode tells the entire story. I walk through the timeline of infections, gut issues, hormone imbalances, chronic pain, and poor recovery that shaped my college years, and how inflammation connected everything. I also share what it was like being dismissed, misdiagnosed, and told it...

Alcohol is everywhere in our 20s—from celebrations to coping to socializing. But what happens when you step away from it? In today’s episode, I'm not shaming anyone for drinking or trying to convince you to stop. I'm just breaking down what alcohol actually does to your brain, gut microbiome, metabolism, hormones, and mental health. I also go into my personal journey of choosing sobriety a...

What if the habits you’re most proud of are actually the ones holding you back? This year forced me to confront everything I thought made me “successful”: productivity, perfection, discipline, and control. In today’s episode, I’m reflecting on my 2025 growth and sharing the intentions I’m carrying into 2026 as I learn to slow down, heal, and live more fully. I've recently started to get my spa...

This week, we’re talking all things gut health! We dive into how your microbiome affects everything from your mood to your metabolism. I share my personal gut journey — from C. diff and microscopic colitis to H. pylori — and what I’ve learned through my dietetics studies about fiber, probiotics, prebiotics, and healing from within. We discuss the gut-brain axis, antibiotics, gut friendly foods, an...

Today we dive into purpose, fear, and the pressure to have it all figured out in your 20s. We talk about how self-doubt, limiting beliefs, and how waiting for the “right time” holds us back from what’s actually meant for us. I share how taking risks: transferring schools, changing paths, or walking away from comfort, can lead to alignment, even if it doesn’t “feel” like the right time. I challenge...

Feeling sore, stagnant, or stuck in the same workouts without progress? In this episode of My Verbal Journal , I share what I’ve been learning about training smarter, not harder — from Andrew Huberman’s conversation with Bret Contreras to my own struggles with overtraining. We dive into why exercise variation matters, how to structure workouts using the “rule of thirds” for glute growth, and what...

In this episode, I sit down with my friend Maddie Rice, and we get real about what it’s like being college seniors. We talk about juggling classes, fitness, and personal growth while still trying to actually enjoy this season of life. We share our intentions for the rest of the year, figuring out balance, and why self-care has become so important for us. We also dive into body image struggles, lea...

Today I was fortunate to sit down with Shasta Van Sickle, a dedicated physician associate with over 15 years of experience in functional medicine. Shasta shares her unique journey from orthopedic surgery to a holistic approach, focusing on the root causes of health issues. This episode dives into the critical role of hormones, birth control, PCOS,  challenges women face in healthcare, and the misc...

Today I open up about my journey with gut and hormonal health—from repeated antibiotics in college, to misdiagnoses, birth control struggles, hormone havoc, and discovering Hashimoto’s. I share how years of stomach issues, anxiety, and hormone imbalances were all connected, and why advocating for yourself in the healthcare system matters. Thankfully, functional medicine finally connected the dots...

In this episode, I’m getting real about the dark sides of self-growth no one warns us about to prevent you from falling down the rabbit holes I have. From turning healthy boundaries into brick walls, to attributing happiness to success, I share the lessons I learned the hard way about finding balance, protecting your peace, and actually enjoying the process. I share personal stories about losing c...

Today I'm joined by Lilly VanAlsburg and we discuss the complexities of friendships and dating in your 20s, and share personal experiences and insights. We explore red flags and green flags in relationships, the challenges of long-distance dating, the impact of cheating, and so much more. Making and keeping friends in your 20's can be difficult when everyone is in different places and on t...

In this final part of the macronutrient series, we’re breaking down one of the most misunderstood and feared nutrients: fat From hormone health and brain function to satiety and energy, dietary fats are essential, and under-eating them can do more harm than you think. In this episode, I share my personal experience with overcoming my fear and restriction of fat. We get into the science behind diff...

In this episode, we dive into the concept of hyper-independence, especially as it shows up in young adulthood. I break down how to recognize when “protecting your peace” crosses into emotional isolation, and explore the root causes—like trust issues, societal expectations, and past wounds. I also open up about my own experience with hyper-independence and share practical tools to help you move tow...

In this episode, I reflect on my recent abroad trip and share insights about my experiences in Sevilla, Rome, Portugal, and Paris. From the positives to the things that are a work in progress, this trip was full of life lessons and key to personal growth. I discuss my ongoing journey with nutrition, fitness, and mental health while being out of routine, and emphasize the importance of being presen...