Tuned In The Podcast with Mary Hopper

In this episode, I’m talking about what happens when we’re constantly putting out fires in our businesses, reacting to everything around us instead of creating from a grounded, intentional place. When our energy is scattered, it’s easy to lose sight of who we are and why we started our work in the first place. I share how learning to slow down, listen to your body, and reconnect with your gut inst...

In this episode, I’m diving into a topic I know many of us wrestle with: putting out fires all day long. Whether you run a business or juggle responsibilities in your personal life, it’s easy to slip into reactive mode without even realizing it. I share how this shows up in my own life and work, and why constantly operating from a place of urgency leads to burnout. We talk about redefining what ac...

In this episode, I’m diving into three often-overlooked senses that play a huge role in how we regulate ourselves, calm our nervous systems, and feel more in tune with our bodies: vestibular, proprioception, and interoception. You’ve probably heard me talk about the five common senses before but this conversation is about going deeper and understanding how these “hidden” senses influence everythin...

In this special bonus episode, I’m inviting you to join me for the Grounded + Grateful Challenge happening November 1st through 28th. If your energy feels scattered, your thoughts are racing, or you’re just living on autopilot lately, this is your gentle nudge to reset. We’ll be doing short, daily rituals—five minutes or less—to bring you back into your body, anchor into the present moment, and st...

This bonus episode is your official invitation to the Grounded + Grateful Challenge, my newest offering that begins November 1. It’s a 28-day practice designed to help you come back to yourself and your life, one simple daily ritual at a time. Every day, you’ll receive a short email with a quick reflection or action to ground you in gratitude—something that takes 5 minutes or less, but adds so muc...

This episode is a follow-up to my earlier conversation with Coach Mack about nighttime phone use, but this time it’s just you and me chatting about practical, doable ways to use your phone less because let’s be honest, it’s way too easy to spend half the day staring at that tiny screen. I walk you through how I’m creating boundaries for myself, including physically putting my phone away, deleting...

In this honest and unfiltered conversation, I sit down with Coach Mack to talk about something we all struggle with: our phones. We get into how our phones are quietly hijacking our attention, our clarity, and even our connection to our bodies. And about the real costs of constant notifications, the stress of always being "on," and why so many of us feel overwhelmed but keep reaching for...

In this episode, I sit down with Dr. Sam Chernak for a blunt, bold, and deeply meaningful conversation about resilience, strength, and the stories we tell ourselves. Sam shares her unapologetic perspective on why it’s time to stop letting our inner critic run the show and how we can take back our power: mentally, emotionally, and physically. We talk about the labels we give ourselves, the shame cy...

In this episode, I sat down with Renata Trebing, an intuitive nutritionist, spiritual guide, and overall beautiful human, to talk about food in a way that goes far beyond macros or meal plans. Renata shares how she went from years of struggling with her relationship with food to seeing it as a sacred, nourishing, and intuitive experience. We talk about how many of us are disconnected from our bodi...

In this episode, I sat down with Coach Mack (aka Mackenzie from Running with Bacon) to talk about what no one wants to hear but everyone needs to hear: doing the boring stuff is what actually moves the needle. Mack brings her signature mix of real talk, humor, and habit-building brilliance as we dig into why consistency with the simple things - like walking, drinking water, and eating some protein...

If you’ve ever stared at a wall of herbal supplements wondering where to even begin, this episode is for you. Tiffany Hoehne is back, and we’re breaking down the top five herbs she recommends for starting a self-healing journey. Whether you’re dealing with stress, fatigue, gut issues, or hormonal shifts, these beginner-friendly herbs offer real support without overwhelm. Tiffany keeps it simple an...

This week, I’m joined by herbalist Tiffany Hoehne for a conversation that blends ancient plant wisdom with modern-day self-care. Tiffany shares her journey from a childhood surrounded by nature to becoming a full-spectrum doula, herbalist, and guide for women looking to reconnect with their bodies and inner knowing. We talk about how herbalism isn’t just about remedies, it’s a path to healing emot...

We’ve come to the final episode in the Solid in Self series, and today is all about your mind. This part of self-care is often overlooked, but it’s critical. Our thoughts shape how we feel, how we act, and how we connect with the world around us. If you’ve been feeling scattered, anxious, or mentally exhausted, this episode will walk you through gentle, realistic ways to calm the mental chaos and...

In this third episode of the Solid in Self series, we’re exploring the spiritual part of your health; the part that often gets pushed aside in the busy, noisy world we live in. I’m not here to tell you how to be spiritual or what belief system to follow. This is about reconnecting with your inner world, your soul, and the bigger picture of your life in a way that feels authentic to you. Whether it...

This episode is all about your heart... not just emotionally, but energetically and relationally. As part two of the Solid in Self series, we’re diving into what it means to care for your emotional health in real, grounded ways. Our emotions steer the ship, and if we ignore them, they tend to drive us into some messy waters. But when we pay attention, when we give ourselves space to feel and proce...

Welcome to the first episode in a special series dedicated to the core of my Solid in Self program. Over the next few episodes, I’ll walk you through what it really means to care for yourself holistically, starting with your body. Because let’s be honest, without energy, vitality, and a grounded connection to our physical self, everything else in life feels heavier. So today’s focus is all about t...

In this episode, I’m diving into something one of my clients recently asked for: more conversations about relationships. So I hit record with nothing prepared and let it flow from the heart—because relationships are at the center of everything I do. But before we can talk about our connections with others, we have to start with the most important relationship we’ll ever have: the one with ourselve...

In this episode, I’m introducing something I’ve poured my heart into—my new program, Regulated as a Mother . It was born out of a conversation with fellow OT Jessica (check out Episode 26!) and our shared realization that while we knew how to help kids regulate in the clinic, we weren’t applying those same tools to ourselves at home. As moms, we’re constantly being pulled in a million directions,...

This week, I’m talking about something we all want more of but rarely plan for: FUN. After years of grief and heavy seasons, I realized that having fun didn’t just happen anymore—I had to be intentional about it. So I chose “fun” as my word of the year and started paying attention to how it showed up in my life. Spoiler alert: it made everything feel lighter, more joyful, and more connected… and i...

This episode is a little different—think of it less like a teaching moment and more like an activation . I’m calling you up and into the next-level version of yourself. If you’ve been feeling like there’s more out there for you… more peace, more alignment, more self-trust… this episode is your nudge. You don’t need to hustle harder—you need to shift your energy. And I’m sharing five simple (but bi...

In this episode, I’m joined by my dear friend Brenda Kaye to talk all things sober curious . Our conversation dives deep into the real, raw, and personal journey of reevaluating our relationship with alcohol—without shame or labels. We talk about the ripple effect that a single Facebook post had on my own choice to go alcohol-free four years ago, and how curiosity—not rock bottom—was the turning p...

In this episode, I’m joined by some of my favorite women from the Tuned In community—real voices, real stories, and real transformation. We had just wrapped one of our Monday morning calls when I asked a few of them to stay and share what this space has meant to them. From reclaiming their mornings to quieting the “what ifs,” these women are showing up in new ways—and their words might just be the...

In this episode, I sit down with Lucy Brown—a mom of three, CrossFit gym owner, and somatic shadow work coach based in Australia. Lucy and I dive into what somatic shadow work actually is (don’t worry, I asked all the questions you’re thinking!), how it helps women release old patterns, and why it’s such a powerful tool for building real, rooted confidence. We talk about how our bodies hold on to...

In this episode, I sit down with my friend and former Solid in Self student, Liz Fitzgerald, to talk about the transition into a new season of life and what it really means to come home to yourself. Liz shares how she joined the program during a pivotal moment—her youngest child approaching adulthood and her identity as a mother shifting. We talk about everything from learning to tune into your bo...

In this episode, I sit down with Jessica Addeo, an occupational therapist and sensory systems expert, to talk about what it really means to care for your nervous system through sensory input. Jessica explains the science behind sensory-based nervous system care in a clear and relatable way, and we unpack the difference between sensory “meals” and “snacks,” why proprioception is your nervous system...