The High Functioning Hot Mess Podcast

Elizabeth Bronk McLaughlin
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The High Functioning Hot Mess is where high-achieving women come to drop the perfection act and get real about stress, health, and healing. Hosted by functional dietitian Elizabeth Bronk McLaughlin, this podcast explores the beautiful chaos of doing it all—while learning to soften, slow down, and actually feel good again.

Episodes

  1. 4 DAYS AGO

    12. From Burnout to Business Calm: Nervous System Support for Women Entrepreneurs with Holly Lambrecht

    If you’ve ever looked “so put together” on the outside… while privately running on fumes, this conversation will feel like a deep exhale. Elizabeth sits down with Holly Lambrecht, founder of Stillroot & Co, where she partners with small business owners to move out of burnout and into clarity, systems, and sustainable growth. Holly shares her story of running a boutique straight into burnout, the identity shift that came with closing it, and how she rebuilt her work around calm, aligned support—helping business owners create back-end structure that actually supports their life (and nervous system). The invisible emotional toll of entrepreneurship: the 3am thoughts, financial stress, and “hamster wheel” energy Why systems aren’t just productivity tools—they’re a pathway to rest, boundaries, and being able to walk away “If it lives in your head, how do you ever step away from it?” 🔥 Holly’s approach to creating business calm without uprooting your nervous system What being “ready for support” actually means (trust, letting go, and releasing micromanagement) Why community changes everything for women in business (Sister Circle + being held through hard seasons) Redefining success as peace, energy, and rhythm—not growth at all costs Nervous system regulation practices for business owners + moms (breathwork, embodiment, craniosacral therapy, sound baths, hypnotherapy, and more) Permission slip of the episode: “You do not have to earn your rest.” A Good Ass Hair Day dry shampoo (Holly loves it as a hairstylist—and it’s non-aerosol). Instagram: @still.rootco Website: stillrootco.com Sister Circle (Wisconsin-based women’s business education + community) Sister Circle Summit (April, two-day conference) 6th Annual Sister Circle Summit 2026   VIP Access discount code STILLROOT to save Share it with a business bestie who’s been carrying everything in her head. And take Holly’s permission slip with you this week: you don’t have to earn your rest. Work with Elizabeth: Click here Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings What We Talk AboutFavorite Beauty / Wellness ProductConnect with HollyMentioned in the EpisodeIf You Loved This Episode…

    1 hr

  2. 2 FEB

    11. Grieving Someone Worth Grieving - Honoring Grandma Janel

    In this deeply personal episode of The High Functioning Hot Mess, Elizabeth steps away from the usual format to honor the life and legacy of her Grandma Janel. She shares a heartfelt reflection on love, loss, faith, laughter, and the simple joys that shape who we become—ice cream cones, listening deeply, not taking life too seriously, and living fully even when life is hard. This episode is a love letter, a eulogy, and a reminder that grief is not something to rush through or fix—it’s an expression of love, connection, and the impact someone has on our lives. Listener note: This episode discusses grief and loss. Please listen in the way that feels most supportive to you.

    11 min

  3. 19 JAN

    10. The Cultural Pressure Cooker that is Being a Bride with Cassie Thomas

    Wedding season can be beautiful… and also wildly dysregulating. In this episode of High Functioning Hot Mess, Elizabeth sits down with Cassie Thomas, a licensed professional counselor (LPC) based in Colorado, to talk about the cultural pressure cooker of being a bride — from planning overwhelm and perfectionism to body image spirals, stress physiology, and the post-wedding crash no one warns you about. This conversation is equal parts validating and practical: how to tell the difference between “I want to feel good” and “I’m trying to earn worthiness,” how to set boundaries with well-meaning (but loud) opinions, and how to protect your nervous system so you can actually be present for the days that matter — not just the photos. Why wedding planning can feel like an emotional + physical marathon (even in your 30s with “a fully developed frontal lobe”) The overwhelm of Pinterest + social media inspiration…and how it pulls you away from what you actually want The pressure to look “perfect” and how bridal body image can flare up even if it’s not usually your struggle Dress shopping + alterations culture (including harmful “goal weight” messaging) and what brides deserve instead How stress impacts mood, metabolism, and the body’s ability to feel safe (and why fat loss is not a “wedding sprint”) A simple, powerful “turn down the noise” ritual (hello, sauna + airplane mode) for daily regulation The post-wedding crash and why it’s normal to grieve the shift after the big day A reminder every bride needs: you’re already enough — and your partner already believes that Cassie Thomas is a Licensed Professional Counselor serving clients in Colorado and Wyoming. She is EMDR-certified and supports clients navigating complex PTSD and chronic health conditions. Instagram: @flourishnoco Facebook: Flourish Counseling and Wellness Website: https://www.flourishnoco.org/  EMDR therapy (Cassie is certified) Kinders seasoning (steak/burger seasoning) Face Reality hydrating skincare line (Colorado winter dryness approved) Share it with a bride-to-be, a newlywed, or your friend who is deep in the Pinterest spiral 😅 And if you’re listening and thinking, “Wait… I’m not okay,” please know you’re not alone. You’re human — and you deserve support. Work with Elizabeth: Click here Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This episode is for education and support, and is not medical or mental health treatment. If you need individualized care, reach out to a licensed provider. In this episode, we talk about:About today’s guest: Cassie Thomas, LPCConnect with Cassie:Mentioned in this episode:If you loved this episode…Friendly note / disclaimer

    49 min

  4. 12 JAN

    09. Healing Fat Loss, Mindset, & the Messy Middle with Zoë Schroeder

    In this episode of High Functioning Hot Mess, Elizabeth sits down with registered dietitian, strength & conditioning specialist, and founder of Zoë Schroeder Nutrition, Zoë Schroeder, for an honest, grounding conversation about sustainable fat loss, mindset, and healing your relationship with food — without extremes, restriction, or quick fixes. Zoë shares her own journey through diet culture, body image struggles, and career pivots, and explains why realistic, attainable fat loss isn’t about doing more — it’s about building habits you can actually keep. Together, Elizabeth and Zoë explore the messy middle between diet culture and body positivity, the emotional side of body change, and why confidence comes from feeling fueled, supported, and strong — not from chasing your smallest body. This episode is especially powerful for anyone navigating a high-pressure season (wedding prep, career growth, motherhood, or simply modern life) who wants to care for their body without burning themselves out in the process. Why healing your relationship with food is never linear (and that’s normal) Why many women struggling with fat loss are actually under-eating Reverse dieting, metabolism support, and letting go of carb fear Why you can’t hate or bully yourself into a body you love The mindset work behind sustainable fat loss (and why it matters more than macros) Living in the “messy middle” between diet culture and body autonomy Why the real win is feeling confident, energized, and at home in your body Instagram: @fatlossrdzoe Website: https://zoeschroedernutrition.com(Check the insurance page to explore working with Zoë or her team and verify benefits) Share it with a friend who’s tired of the all-or-nothing approach to health, and leave a review to help more high-functioning hot messes find the show. Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. ✨ In this episode, we talk about:🔗 Connect with Zoë:💛 If this episode resonated:

    1h 5m

  5. 5 JAN

    08. A Recovery Year, A Return to Self: Healing, Slowing Down, & Trusting What’s Next

    A Recovery Year, A Return to Self: Healing, Slowing Down, & Trusting What’s Next As the year comes to a close, Elizabeth reflects on 2025 as a recovery year — one marked by nervous system healing, somatic therapy, slowing down, and learning to trust herself again. In this solo New Year’s Eve episode, she shares how stepping away from social media, reconnecting with her body, exploring intuition, and choosing softer systems over force led to unexpected alignment in both life and work. From starting Vitality Vignette, finding an office space that feels deeply supportive, to finally launching The High Functioning Hot Mess Podcast, this year was gritty and gentle — and deeply transformative. Elizabeth also looks ahead to 2026 with grounded optimism, sharing how she’s learning the difference between forcing and healthy expansion, and how she plans to honor her sensitivity while still pushing herself toward growth in her Feel Good Fit Era. This episode is an invitation to reflect, slow down, and enter the new year with trust instead of pressure. Why 2025 became a recovery year for mental health and the nervous system How somatic therapy helped rebuild a sense of safety Stepping away from social media and reclaiming creativity Reclaiming intuition through workshops with Jesie Steffes Letting go of forcing and embracing aligned momentum What it looks like to honor sensitivity and growth going into 2026 What has my body been asking me for more of this year? What worked for me this year — even in small or imperfect ways? (Think: habits that stuck, foods that felt grounding, routines that felt supportive.) When do I feel most nourished — physically and emotionally? What meals, rhythms, or environments support that? How does stress show up in my body? What helps my nervous system feel safest and most settled? What am I already doing that I want to protect? If this year were about support instead of pressure, what would change? If we zoom out 6 months from now, what would tell you that these things (actions, habits, routines) are working? ✍️ Join the Vitality Vignette newsletter: (weekly reflections on slowing down, intentional living & nourishment) → Join here 🎙️ Episode 3 with Jesie Steffes: → Listen here 🌿 Seasonal Self & Workshops with Jesie: → Learn more here (Upcoming Body Image Workshops) The Seasonal Self ✨ If you enjoyed this episode, please consider rating, reviewing, or sharing the podcast — it’s one of the best ways to help this space grow gently and intentionally. Here’s to a new year filled with softness, self-trust, and what’s meant for you. 💛 Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. In This Episode, We Talk About:Journal Prompts Shared in This Episode:Links & Resources:

    15 min

  6. 29/12/2025

    07. CGMs, Rucking, and Finding More Fun with Kayla Girgen

    CGMs, Rucking, and Finding More Fun with Kayla Girgen In this episode of High Functioning Hot Mess, Elizabeth chats with RD + CPT Kayla Girgen about stress (and how it shows up as more than just “work stress”), why tools like CGM + HTMA can make the invisible visible, and how healing often leads from food → nervous system → deeper emotional layers. They also dive into rucking as a burnout-friendly way to re-enter movement, why small bouts of movement matter, how to build routines that support mental health (not just aesthetics), and what it takes to build a business that’s sustainable emotionally—not just financially. Stress as a whole-body load (including under-eating + burnout) CGM + HTMA for personalization + awareness Movement for mental health (not punishment) Rucking basics + scaling it sustainably Hustle energy vs aligned energy in business Perfectionism, online criticism, and “just start” momentum Instagram: @kaylagirgenrd Website: https://kaylagirgenrd.com/ Book:  Book  Ruck Fit (releases Jan 6) Programs / Offers Sugar & Strength CGM Cohort Gear Mentioned GORUCK rucksacks / plates Tools Mentioned CGM info HTMA info Books Mentioned Ruck Fit Scarcity Brain Wellness Products Mentioned Oura Ring Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. ✨ We talk about:Connect with Kayla Girgen RD, LD, CPT

    1h 19m

  7. 22/12/2025

    06. Healing Beyond Supplements with Carolyn Krueskamp

    Healing Beyond Supplements with Carolyn Krueskamp In this episode of High Functioning Hot Mess, Elizabeth sits down with women’s health dietitian and personal trainer Carolyn Krueskamp for an honest, grounding conversation about healing that goes far deeper than food, supplements, or protocols. Carolyn shares her personal journey through chronic stress, mold exposure, migraines, relationship upheaval, and burnout — and how true healing didn’t begin until her nervous system finally felt safe. Together, Elizabeth and Carolyn unpack why you can’t supplement your way out of fight-or-flight, how emotional healing and physiology are deeply intertwined, and what it really looks like to start over gently. This episode is for the high-achieving woman who’s “doing everything right” — yet still feels stuck. In this episode, we talk about: Why nervous system regulation must come before supplements and protocols The hidden cost of chronic stress on hormones, metabolism, and cycles Rebuilding a life, business, and body after everything falls apart Letting go of people-pleasing and learning to trust yourself again Why healing happens in relationship — not isolation Carolyn Krueskamp Instagram: @nutritionbycarolynk Connect with Carolyn via Instagram DM (mention the podcast!) FreshMade Professional Skincare Clean, locally made skincare formulated by a Wisconsin-based esthetician Primal Kitchen Avocado Mayo (used as the base for Carolyn’s Big Mac bowl sauce) Carolyn is offering a limited one-time HTMA (Hair Tissue Mineral Analysis) review for podcast listeners. Includes a custom video breakdown + personalized nutrition, lifestyle, and supplement recommendations Normally not offered as a standalone service $297 | Available to the first 5 listeners who DM Carolyn and mention this episode 🔗 Resources & Links Mentioned🧪 Special Podcast Listener Offer

    47 min

  8. 15/12/2025

    05. From Rockette to Recovery: Feeling It All with Alli Bollinger

    Former Rockette, eating disorder recovery coach, future RD, and fellow highly sensitive gal? Yeah… this one is a GOOD one. ✨ Today I’m sitting down with Alli Bollinger – also known as @your_spoonful on the Instagram and Tik Tok – to talk about what it really looks like to chase a dream (hello, Radio City Rockette!), walk through an eating disorder, and build a softer, more sustainable relationship with food, movement, and your own identity on the other side. Alli grew up being “the dancer,” went on to get her BFA in dance, moved to NYC, and eventually booked her literal dream job as a Radio City Rockette – after recovering from an eating disorder. Her story is such a beautiful full-circle moment and now she’s in Boston, working as a certified eating disorder recovery coach and getting her master’s in nutrition to become a registered dietitian. If you’ve ever wrapped your worth up in your performance, productivity, or how “disciplined” you are, this conversation is going to land deep. How perfectionism and performance culture mirror diet culture and keep us chasing exhaustion and worthiness. The moment she realized her “discipline” with food was actually disconnecting her from joy and her body. Separating who you are from what you do. Why community and talking about the hard stuff matter so much in recovery. How she rebuilt trust with food through small, real-life challenges. Her advice for anyone still in the thick of it with food or body image. The heart behind Take What You Need and her daily intention polls. Instagram & TikTok: @your_spoonful Podcast: Take What You Need Alli is currently accepting 1:1 eating disorder recovery coaching clients – you can learn more and inquire through the links in her Instagram bio. Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. In this episode, we chat about:Connect with Alli

    59 min

  9. 08/12/2025

    04. My Year of ✨Hobbies✨

    In today’s solo episode, Elizabeth invites you into the sweetest, coziest recap of her Year of ✨Hobbies✨ — the experiment that helped her heal, reconnect with joy, and stop living in constant self-improvement mode. What started as a chaotic post-wedding spiral turned into one of the most transformative years of her life… thanks to bread, dirt, yarn, music, glitter, books, and play. If you’ve been craving more fun, softness, or creativity in your life, this one will inspire you to try something new — even if you’re not “good at it” yet. 🌾 Why she created the Unglamorous Glow Up after her wedding and what she realized was missing 🍞 How a cozy night making sourdough with her friend Emma sparked the entire Year of Hobbies 🪴 The garden that took over her backyard and the life lessons it gave her 🧵 Her adventures with needle-inclusive hobbies (crochet, cross-stitch, embroidery) — including what stuck and what didn’t 🪡 The sewing project that surprised her and why she’s setting up a craft room for 2026 🎹 How bringing a free piano into her home unlocked a deeply emotional, nostalgic part of her 💎 Her unexpected obsession with diamond art (and why it’s the perfect low-stress winter hobby) 📚 Her reading renaissance — from Little House on the Prairie to Minnesota-based rom-coms 🧘‍♀️ How movement became a “fun hobby” for the first time ever and why it’s healed so much ✨ Why 2026 is becoming My Feel-Good Fit Era — a soft, playful, inner-child-honoring approach to movement Sourdough: 10/10 must-try, 6/10 doability Gardening: 7/10 doability Crochet / Cross-Stitch / Embroidery: 5/10 doability Sewing: 6/10 doability Music: 8/10 doability Diamond Art: 10/10 doability Reading: 10/10 doability Movement: 8/10 doability (walking = 10/10, weather permitting!) ✔️ You want a hobby but don’t know where to start ✔️ You crave more fun, play, or softness in your routine ✔️ You’ve felt stuck in self-improvement fatigue ✔️ You’re healing your inner child ✔️ You want movement to feel good — not punishing ✔️ You want inspiration for winter hobbies No pressure. No rigid routines. No “new year, new me.” Just trying things, letting yourself be a beginner, and seeing what feels good — for your brain, body, and Little You. Sourdough Sandwich Loaf Recipe Woobles Jessica Brooke Photography Strong Soul | Sculpt Cycle Flow You can still enter the High Functioning Hot Mess launch giveaway! ✔️ Rate, subscribe, and review the podcast ✔️ Screenshot your review & send it to Elizabeth on Instagram (@elizabethalicerd) ⭐️ Bonus entry: Screenshot the episode you’re listening to, share it to your stories, and tag @elizabethalicerd Winner announced Friday, December 12, 2025! Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. In this episode, Elizabeth shares:Hobbies She Tried This Year & Their “Doability Scale”This Episode Is For You If…Join My Feel-Good Fit EraLinks MentionedGiveaway Details

    36 min

  10. 01/12/2025

    03. The Nuance of Healing as a Highly Sensitive Person with Jesie Steffes

    In this heart-opening conversation, Elizabeth sits down with Colorado-based therapist, writer, and Reiki master Jesie Steffes to explore what it truly means to be a highly sensitive person (HSP) in a world that often feels sharp, fast, and overwhelming. Jesie breaks down the science and soul of sensitivity — how HSPs process more information, feel deeper resonance, and often need softer, more spacious approaches to healing. Together, they unpack nervous system regulation (minus the Instagram buzzwords), boundaries, grief, intuitive living, and the power of finding rhythms that actually support sensitive bodies. Jesie also shares how Reiki became an unexpected lifeline for her own anxiety, how she integrates it with her Christian faith background, and why her Seasonal Self workshops feel like a “soul massage” for those who crave gentleness, grounding, and community. Whether you identify as highly sensitive or simply feel deeply, this episode will make you feel understood, softened, and a little less alone. What it really means to be a Highly Sensitive Person (HSP) Why sensitivity is a form of neurodivergence — not a flaw Nervous system regulation that actually works for sensitive people Letting go of the pressure to “heal perfectly” or constantly reinvent yourself Grief as a companion on the healing journey — identity shifts, timelines, nostalgia, and old patterns How Reiki supports emotional + nervous system regulation Integrating spirituality, faith, and intuition Living in rhythm with the seasons and how cyclical practices soothe the HSP system The intention behind Jesie’s beloved Seasonal Self workshops Instagram: @jesie.steffes.healing Website: https://www.jesiesteffes.com/ Substack: Sated Soul — weekly Wednesday essays If this conversation made your nervous system exhale, you’ll love Jesie’s upcoming Seasonal Self: Wintering Mini-Retreat. 📅 Date: Sunday, December 7 🕓 Time: 4:00–6:30 pm MST 🌐 Where: Virtual (join from anywhere) 🤍 What: A nourishing space for reflection, journaling, meditation, and distance Reiki — especially for tender-hearted, highly sensitive humans 🔒 Spots: Intentionally limited to keep the space cozy and energetically contained Learn more and save your spot at jesiesteffes.com or through the link in her Instagram bio. Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. In This Episode, We Explore:Connect with JesieJoin Jesie’s Seasonal Self: Wintering Mini-Retreat

    1h 12m

  11. 01/12/2025

    02. The Shoulds Will Get Ya: EMDR, TRE & What Nervous System Regulation Really Means with Kendra Dale

    🎙️ Episode 2: The Shoulds Will Get Ya: EMDR, TRE & What Nervous System Regulation Really Means with Kendra Dale Guest: Kendra Dale, LCSW We’ve all seen it plastered across the internet: “Regulate your nervous system.” But what does that actually mean—beyond cold plunges, green juice, or a 10-step morning routine? In this first episode of The High Functioning Hot Mess, I’m joined by licensed therapist and my cohost-in-spirit, Kendra Dale, to get to the root of what nervous system regulation truly looks and feels like in real life. Together, we talk about: ✨ What it really means to regulate (and how trendy advice often misses the point) 🧠 How EMDR and TRE help your body process and release stored stress 💭 Why “the shoulds” keep us dysregulated and disconnected from ourselves 🌿 Simple, daily practices that actually create safety in your body—without perfection 💬 How to let your healing be messy, hopeful, and uniquely yours This conversation is equal parts science, soul, and real-life stories—because regulation isn’t about doing more; it’s about feeling safe enough to do less. Connect with Kendra:https://mindfulconnections22.wixsite.com/website/kendra-dale-lcsw Vibration plate - https://lifeprofitness.com/products/the-waver-vibration-platform Tarte BB Tinted Moisturizer EMDR - https://www.emdr.com IFS - https://ifs-institute.com TRE - https://treglobal.org Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings

    1h 9m

  12. 26/11/2025

    01. How I Became the High Functioning Hot Mess

    Episode 1: Welcome to The High Functioning Hot Mess ✨ In this first episode, I’m sharing the heart behind this podcast — why I created it, who it’s for, and how my own messy healing journey brought me here. If you’re craving gentleness, nuance, and honest conversations about healing, nourishment, sensitivity, and simply being human… you’re in the right place. This episode sets the tone for everything to come: soft, grounded, real. A place where we tell the truth about how complex healing can be, while also allowing ourselves to romanticize the journey when it feels supportive. The meaning behind The High Functioning Hot Mess How healing requires both physical nourishment and nervous system safety My own experience with panic, burnout, and rediscovering myself What you can expect from this podcast moving forward Why healing is allowed to be soft, fun, and infused with curiosity How connection, conversation, and community are at the heart of this show To celebrate the launch of this podcast, I’m giving away a curated basket of my favorite goodies — a little “Christmas present from me to you.” The basket includes: ✨ Some protein powder packets ✨ A lip gloss ✨ A water bottle ✨ A planner or journal ✨ + a few more wellness-inspired surprises How to Enter: Rate, subscribe, and review The High Functioning Hot Mess Send me a screenshot of your review on Instagram to confirm your entry Bonus entry: screenshot the episode, share it to your IG story, and write a little blurb about what you loved or what you’re excited for → Don’t forget to tag me: @elizabethalicerd Timeline: 📅 Opens: December 1, 2025 ⏰ Closes: December 12 at midnight 🎉 Winner announced: December 12 on Instagram Your early ratings + reviews truly help this show reach more women who need this kind of space. Thank you so much for being here and for your support! 🫶🏼 Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings This podcast is not medical advice. In This Episode, We Explore:Launch Giveaway: My Favorite Things Basket

    12 min
  • 12 Episodes

About

The High Functioning Hot Mess is where high-achieving women come to drop the perfection act and get real about stress, health, and healing. Hosted by functional dietitian Elizabeth Bronk McLaughlin, this podcast explores the beautiful chaos of doing it all—while learning to soften, slow down, and actually feel good again.

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