The Empowered Athlete

We’re often told that pressure is the price of growth—that if it feels heavy, painful, or overwhelming, it must be working. But what if pressure isn’t meant to be a lifestyle? In this episode, we explore the metaphor “pressure creates diamonds” through the lens of performance, nervous system regulation, and self-leadership. You’ll learn why pressure is essential for growth—but also why too much pr...

In this episode, we explore savoring—not as toxic positivity or forced gratitude—but as a trainable nervous system skill that deepens self-trust, emotional resilience, and sustainable discipline. We unpack: Why high-achieving women struggle to slow down The neuroscience behind savoring and memory formation How savoring supports consistency, motivation, and burnout prevention Simple, embodied pract...

Happy New Year! In this episode, Nattie Boss explores the true foundation of discipline and confidence: commitment . You’ll learn why self-trust isn’t built through motivation or goal-setting alone, but through small, consistent promises kept to yourself. She breaks down the difference between goals and commitment, how intentions and habits work together, and how to rebuild self-trust without pres...

In today’s episode. we’re diving into a short, science-backed toolkit to help you walk into holiday gatherings feeling grounded, confident, and fully in control of your choices — instead of swept up in food pressure, family dynamics, or old emotional patterns. You’ll learn the exact physiological, psychological, and nervous-system strategies that prevent overeating, protect your mental health, and...

Even the most disciplined athletes have off days — you miss a meal, overdo the sugar, or wake up regretting last night’s drinks or late-night pasta. But here’s the truth: your metabolism isn’t fragile. It’s adaptable. And when you know how to support it, you can bounce back quickly without guilt, punishment, or “starting over.” In this episode, Nattie breaks down the Metabolic Survival Guide — you...

In this episode, I sit down with Dr. Almine Barton — a true multidimensional athlete and healer who bridges ancient wisdom, movement, and modern performance. With over 23 years of clinical experience as a Doctor of Chinese Medicine , Almine holds a B.A. in Medical Anthropology and a graduate degree in Acupuncture and Oriental Medicine. She’s also a certified fitness trainer, yoga teacher, and soun...

What if we stopped seeing pregnancy and postpartum as the end of an athletic career — and instead saw it as an evolution? In this episode, I’m joined by Brianna Battles , MS, CSCS — a strength and conditioning coach, educator, and founder of Pregnancy & Postpartum Athleticism™ , a global certification program that’s redefining how we train and support female athletes. Brianna shares her journe...

Do you start strong but struggle to follow through? You’re not alone — and it’s not because you lack discipline. In this episode, Natalie unpacks one of the most common struggles she sees in female athletes and high performers: overcommitment. You’ll learn how spreading your energy too thin impacts your ability to focus, finish, and stay consistent — and why the solution isn’t more willpower, but...

In this episode, I sit down with one of my past students Charis Furgat-Johnson—a Brazilian Jiu Jitsu brown belt and social worker-in-training—who brings a rare and refreshing perspective to the conversation on mental health in athletics. Charis blends her competitive experience on the mats with her academic and professional background in social work, offering a powerful lens on how athletes can bu...

Perfectionism might feel like discipline — but in reality, it’s one of the biggest blocks to progress, energy, and joy on the mats. In this episode, I break down the hidden costs of perfectionism for female athletes, from the mental stress it creates to the physical toll it takes on recovery and performance. You’ll learn evidence-based strategies to step out of burnout and back into flow, and I’ll...

Have you ever caught yourself snapping at someone when deep down, you were really frustrated with yourself ? Or maybe you’ve swallowed your emotions, only to feel them turn into stress, burnout, or even self-sabotage later on? In this episode, we’re breaking down two common—yet often unconscious—patterns: projection and retroflection. Both are ways our minds and bodies protect us from overwhelming...

Are you “good” with food all week… only to spiral on the weekends? This episode introduces The Oreo Challenge — a simple, science-backed strategy to heal your relationship with dessert and end the binge-restrict cycle for good. If you’ve ever felt out of control around sweets or trapped in all-or-nothing eating, this one’s for you. What You'll Learn: What the Oreo Challenge is and why it works...

In this episode, I explore the critical—but often overlooked—role of conscious effort in behavior change. While habits and automation are powerful tools, every shift begins with a conscious choice. This is the episode that reclaims willpower as your launchpad , not your enemy. What You'll Learn: Why conscious effort is essential in the early phase of change What the science really says about w...

In this episode, we unpack the harmful effects of dieting and explore why diets simply don’t work in the long run. From slowed metabolism to mental health impacts, we walk through the real science behind yo-yo dieting—and why sustainable behavior change is a healthier, more empowering path forward. If you’ve struggled with dieting or still feel stuck in a diet mentality, this episode is for you. W...

What if discipline didn’t have to feel like a grind? In this solo episode, we explore the science-backed strategies that can rewire your brain to actually enjoy doing hard things — from training, to meal prep, to showing up consistently when you don’t feel like it. Whether you’re an athlete, a coach, or just tired of white-knuckling your way through every to-do list, this episode will teach you ho...

In this episode, I’m sharing a raw and real story from my recent performance at ADCC — not about a win, but about a loss … and why it became one of the proudest moments of my athletic journey. Years ago, a mistake like the one I made would have shattered me. I would’ve spiraled into self-criticism, doubt, and disappointment for weeks. But what happened instead showed me just how far I’ve come — an...

Have you ever found yourself doom scrolling at night, binge watching TV, or simply wasting time doing nothing, when you KNOW you should be getting your butt into bed for a restorative night's sleep? If you said yes, this episode is for you. In this episode, I'm sharing 5 simple but POTENT evening habits that will transform your mornings. You will feel more clear, focused, energized, and re...

Welcome to Episode 6 - the final episode of my mini series: Mind Over Mat! In today's episode, I will be talking about the importance of Building Resilience as a Daily Practice. More specifically, you'll learn Small Mindset Habits for Long-Term Mental Toughness. What You'll Learn: What Resilience actually is 5 Daily habits for Building Resilience How perfectionism kills progress The importance of...

Welcome to episode 5 of my mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance. In this episode, we dive into the question: "Who Am I When I'm Not Progressing, Winning or Competing?" This is a conversation that I've had with myself many times over the years, and even recently, as my priorities have been shifting and I&...

Welcome to episode 4 of my newest mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance. In this short episode I discuss how to address the inevitable low motivation we all experience at one point or another. Specifically, I break down some tips on How to Train Through Emotional Lows Without Relying on Hype. What You'll Learn: The differe...

In episode 3 of the Mind over Mat mini series, I chat about how to mentally navigate "starting over". Whether you’ve been out due to injury, pregnancy, burnout, life transitions—or you just needed a break— the fear of falling behind is ever present and can really prevent us from stepping back on the mats. I hope this episode offers you a new perspective that can empower you in your journey. What Y...

Welcome to episode 2 of my newest mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance. In this short episode I discuss how to rewrite the story after having a bad roll. Perspective shift is EVERYTHING and if you struggle with negative self-talk after a bad roll, this episode is for you. What You'll Learn: The importance of reframing you...

Welcome to episode 1 of my newest mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance. In this short episode I discuss The Shame–Failure Loop. In less than 5 minutes you'll understand how shame causes us to pull away—and how to break the cycle. What You'll Learn: What the shame-failure loop is How it impacts our actions and jiuj...

In this episode, I dive deep into understanding what mom guilt is, where it stems from and steps to overcome it, so you can start prioritizing your needs and desires.  What You’ll Learn: What mom guilt is Where mom guilt comes from How society influences mom guilt The importance of considering our own needs Tips for prioritizing your needs throughout the week The 4 R’s Framework for re-wiring mom...

In this episode, I’m sharing a simple step by step process to manage food urges or unwanted food behaviors. The goal of urge surfing is to recognize and accept your thoughts and feelings rather than act on urges around unwanted behaviors. If you are prone to stress or emotional eating, this tool may help you overcome this self-sabotaging habit once and for all.  What You’ll Learn: What Urge Surfin...