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.

  1. 4 DAYS AGO

    15. Strong Bodies, Real Life: Why Fitness & Nutrition Aren’t That Deep with Jenna Stern

    In this episode of High Functioning Hot Mess, Elizabeth sits down with fitness coach Jenna Stern, founder of The Philosophy, to talk about finding the “gray area” between diet culture and sustainable wellness. Jenna shares her journey from early-2000s dieting and over-exercising to building a more balanced approach to fitness, nutrition, and body autonomy. Together they discuss gym intimidation, how beginners can start enjoying movement, why strength training matters for women, and the role of structure in building consistency without perfection. They also unpack under-fueling, nighttime overeating, and why eating enough is essential for progress. If you’ve ever felt stuck between “all or nothing,” this conversation will remind you: it’s really not that deep—find what works and keep going. Lightning Round - Jenna’s Favorites Dinner tonight: Salmon bowls (girls’ night “divide and conquer” style) Wellness fave: Sauna time (cold plunges? “miss me with that”) Beauty product: MediCube Pink Serum (rosacea-friendly, repurchased = approved) Connect With Jenna Instagram: @thephilasophy Website: thephilasophy.com Also mentioned: Jenna recently launched a Substack for more long-form content.

    1h 13m

  2. 2 MAR

    14. The Husband Episode: Blind Date Lore + Real-Life Love

    It’s my birthday week, so we’re doing something different. For the first time ever, I have a guest with a Y chromosome on the podcast — my husband, Tye. This episode is giving 2016 YouTube boyfriend tag energy… except we’re married, talking about grief, nervous systems, faith, law enforcement, Kwik Trip, and whether egg rolls at the Wabasha Kwik Trip taste superior (they do). We talk about: Our blind date origin story High Functioning Hot Mess marriage edition: Who spirals faster Who’s more dramatic Who apologizes first Who cries at dog videos What being married to a police officer has taught me about stress and nervous systems How grief shaped our first year of marriage The reality of faith evolving (and praying out loud feeling awkward) Big “what’s next?” season-of-life conversations And obviously… an entire segment dedicated to Kwik Trip This one is light, but it’s also layered. Send it to a friend (or your husband). Leave a rating or review — it helps the podcast reach other high-functioning hot messes. Come hang out with me beyond Instagram through the podcast + newsletter. And as always… See you next time. ✨ Work with Elizabeth: Click here Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings Now on TikTok! The High Functioning Hot Mess 🤍 If You Loved This Episode

    1h 11m

  3. 16 FEB

    13. Healing Without a Dramatic Before & After (From a Dietitian Who Gained 40 Pounds)

    We love a dramatic transformation story. The before. The after. The perfectly wrapped glow-up. But what if your healing doesn’t come with a headline? In this deeply personal solo episode, I’m sharing the story I used to feel ashamed of — gaining 40 pounds as a dietitian, navigating my parents’ divorce, unresolved grief, chronic pain with no clear medical answers, and realizing that the real work wasn’t about weight loss at all. It was about my nervous system. This isn’t a story about a dramatic before-and-after photo. It’s a story about healing in the middle. If you’ve ever felt stuck between where you were and where you thought you’d be by now… this one’s for you. My first somatic experience that changed how I understand trauma The shame of gaining weight as a dietitian Why I chose sustainability over restriction Dressing for the body I have (not the body I’m waiting for) The uncomfortable truth about nourishment and weight gain Why nutrition wasn’t the only missing piece — my nervous system was My “Unglamorous Glow-Up” and what actually moved the needle Therapy, somatic work, EMDR, and community Learning to feel safe in my body again Why healing doesn’t have a deadline I work with high-functioning, deeply feeling women whose stress is starting to show up in their bodies. The women who: Look like they have it together Are ambitious and capable But feel exhausted, inflamed, anxious, hormonally off, stuck in their bodies, or disconnected from themselves If you’re tired of being told to “try harder” and you’re ready for root-cause, nervous-system-informed nutrition support — I would love to walk alongside you. You can apply for 1:1 coaching through the link in the show notes or send me a DM on Instagram @elizabethalicerd  You don’t need a dramatic transformation to deserve support. Work with Elizabeth: Click here In This Episode, I Talk About:If This Episode Resonated…Connect with Elizabeth: 💻 https://www.elizabethalicellc.com/ 📸 @elizabethalicerd on Instagram 💌 Subscribe to Vitality Vignette for cozy wellness musings

    20 min

  4. 9 FEB

    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

  5. 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

  6. 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

  7. 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

  8. 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
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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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