Tuned In The Podcast with Mary Hopper

In this powerful and honest conversation, I sit down with my friend and client Jen Pope to talk about menstrual cycle awareness, hormone health, and what it really means to live in sync with your body. We dive into Jen’s journey of coming off birth control, learning to track her cycle, and how that knowledge transformed not just her health—but her mindset, business, and relationships too. Jen brin...

In this episode, I sit down with the radiant and hilarious Brenda Kaye—a hypnotist with over 20 years of experience and a dream life that includes performing on cruise ships all over the world. Brenda shares how a chance hypnosis session in college led her to discover her life’s purpose, and how self-hypnosis and following her intuition helped her manifest a career that blends healing, entertainme...

In this follow-up episode with Coach Mack, we dig deeper into the science of sleep—specifically, what “sleep hygiene” actually means and how to improve it. We break down the four “sleep macros” (QQRT: quantity, quality, regularity, and timing) and talk about real-life, doable ways to support better sleep—even if you’re in a busy season of life. From caffeine cut-off times and bedtime routines to t...

In this episode, I dive into the beautiful, underrated energy of the waning moon—the two-week period after the full moon and before the new moon. This is a time for slowing down, letting go, and integrating everything that was illuminated during the full moon. I walk you through the three distinct phases of the waning moon (waning gibbous, last quarter, and waning crescent), and I offer actionable...

In this bonus episode, I guide you through a gentle Loving Kindness meditation—a powerful practice for softening the heart and opening yourself to deeper compassion, connection, and care. This meditation moves from self-love to extending loving kindness toward others, including someone you find challenging, and ultimately to all beings. It’s ideal for grounding yourself in peace and warmth, especi...

In this episode, I share everything I love about the waxing moon—the two-week period between the new moon and the full moon. This is a time of building energy, growth, and aligned action. I walk you through the three key phases of the waxing moon (crescent, first quarter, and gibbous), what each one means energetically, and how to work with it intentionally. From doing an information detox to embr...

In this episode, I’m joined by my health coach, mentor, and friend—Coach Mack! We dive deep into the wild and wonderful world of sleep, from what’s actually happening while we snooze to why it affects literally every system in our body. Coach Mack shares everything she’s learned from geeking out on sleep research, including how our sleep cycles work, why REM sleep is so important, and how to train...

In this mindfulness-based bonus episode, I guide you through a calming box breathing practice. Box breathing is a simple and powerful tool to calm your nervous system, increase focus, and bring you back to the present moment. I’ll walk you through a few rounds of breath, then give you space to continue on your own, adjusting the rhythm to what feels best for your body. Whether you're feeling scatt...

In this episode, I explore one of the most potent and mysterious phases of the moon cycle—the dark moon. These three days leading up to the new moon are a time for going inward, sitting in stillness, and honoring the endings in our lives. I talk about the discomfort that comes with uncertainty, loss, and change—and why the dark moon invites us to stop resisting, forgive ourselves, and trust in wha...

In this episode, I break down what grounding really means, why it matters, and how to actually do it. Grounding is one of the simplest, most powerful ways to regulate your nervous system, reduce stress, and show up more fully in your life and relationships. I share dozens of grounding tools—from physical and sensory techniques to breathwork, affirmations, and visualization—that help you stay conne...

In this episode, I share what raising our puppy, Sunny, has taught me—not just about dog training but about communication, empathy, and meeting people (and dogs!) where they’re at. From the early challenges of training her with small kids around to hiring a dog trainer, I’ve learned the importance of setting clear expectations, paying attention to nonverbal cues, and asking for help when things ar...

In this episode, I chat with my dear friend and fellow therapist, Theresa Pride, about her powerful work with Spinal Flow—a gentle, hands-on technique that supports nervous system regulation and healing. Theresa shares her journey from traditional physical therapy into more intuitive, energetic work and how Spinal Flow bridges science, bodywork, and emotional healing. We dive into how our bodies s...

In this episode, I share one of my favorite self-care practices—my bedtime richual —and why it’s so important for winding down, signaling to your body that it’s time for rest, and improving your sleep. I break down the difference between habits, routines, and rituals, and explain why reframing this nightly routine as a ritual helps me stay present and enriches my life. I walk you through my own be...

In this special bonus episode, I guide you through a powerful visualization practice designed to help you connect with your deepest desires. This meditation invites you to slow down, observe your thoughts without judgment, and tune into the light within you—the core of who you are. Through breathwork and guided imagery, you’ll create space to listen to what your inner self is longing for, allowing...

In this episode, I dive into sensory processing, nervous system regulation, and how understanding these concepts can help us manage stress and show up as the best version of ourselves. We all take in massive amounts of sensory input every day—sounds, sights, smells, touch, and more—without realizing how it affects our mood, behavior, and relationships. I share how sensory overload impacts adults (...

In this episode, I open up about my personal experiences with grief—from the loss of my first son, Baby David, in 2015, to losing my mom in 2020. Grief is something we all experience in different ways, yet so many of us feel like we’re “bad” at it. I explore why we weren’t taught to sit with our emotions, how grief manifests in our bodies, and what it means to truly allow ourselves to feel. I also...

In this episode, I have an inspiring conversation with Renata Trebing, a nutrition and hormone coach, about what it really means to embody self-love. We explore how self-care goes beyond activities and into a way of being—how we live, make decisions, and show up for ourselves daily. Renata shares her experience of losing herself at the end of the year and how she’s reclaiming her identity through...

In this episode, I have an incredible conversation with Claudia Whitney, a coach and certified hypnotherapist who helps women grow their online businesses by combining strategy with mindset, nervous system regulation, and intuition. We dive into the importance of tuning in, trusting yourself, and learning to receive. Claudia shares insights on how we can reconnect with our inner knowing, break fre...

In this episode, I explore the powerful energy of the full moon and how to intentionally use it to create rituals that support your best self. The full moon is a time of heightened energy, offering a perfect opportunity for reflection, celebration, and manifestation. I share my favorite full moon practices, like moonbathing, journaling, and hosting gatherings, that help harness this potent energy...

In this episode, I sit down with my one-on-one coaching client, Karie Terhark, to reflect on her 18-month journey of personal growth and self-discovery. Keri opens up about the challenges she faced in leaving her dream job, feeling lost, and struggling with burnout. Through our coaching work together, she has transformed her mindset, built consistency, and learned to show up for herself with inten...

In this episode, I open up about the three areas I’m currently diving into as a beginner: astrology, puppy training, and business messaging. These are spaces where I’m learning and growing, even when it feels uncomfortable not to be the expert. I share my experiences with each, the challenges of embracing a beginner’s mindset, and the incredible growth that happens when we commit to showing up and...

In this episode, I dive into the magic of the new moon and how setting intentions during this phase can transform your life. I walk through a four-step process for creating meaningful new moon intentions that align with your deepest desires and guide your daily actions. By combining reflection, writing, ritualizing, and aligned action, you can harness the new moon’s energy to move closer to the li...

In this episode, I share the details of my Weekly Richual , a simple yet transformative tool I use to set intentions and align my energy for the week ahead. By reflecting on key areas like the moon phase, menstrual cycle, and personal priorities, this practice helps me—and can help you—feel focused, intentional, and energized. I walk through each section of the richual, explaining how it brings cl...

In this episode, I explore the deep-seated need for control that many of us experience and how it impacts our relationships, happiness, and personal growth. I share insights from a recent conversation in my Tuned In program, discussing why we try to control others, the toll it takes, and how we can begin to release this grip. By connecting back to ourselves and trusting our intuition, we can creat...

In this episode, I dive into why it’s essential to “tune in” to ourselves and what that looks like in practice. I talk about the importance of getting clear on our own needs, wants, and desires rather than being distracted by outside influences. Through my program, Tuned In , I guide people in building self-awareness, setting boundaries, and committing to routines that serve them. This work is abo...