F*ck Fear with Christine Spratley: Living Like a Head Bitch In Charge

Podcast Cary

This podcast is for anyone who wants to live like an HBIC—or lives with, works with, marries, dates, or is raising one. Let’s be real: being a Head Bitch in Charge is messy, bold, and unapologetically badass. This is not a guidebook—it’s a pantry. My guests and I will share the ingredients that we use—what’s worked and what’s failed—as we say “f**k fear” and take action to live a fulfilled life. We cover real-life hacks and deep philosophical pillars to navigate the chaos of everyday life—where some days, my only accomplishment is having a bra on and my teeth brushed. We’re tackling the daily shit women navigate, from workplace politics to relationships, raising kids, and building careers, all with humor, audacity, and zero filters. So, tune in—tell your friends, and even your enemies. This isn’t about aging with grace—it’s about aging with mischief, audacity, and a damn good story to tell.

  1. 08/29/2025

    I Have Never Lived Today Before

    In today's episode of F**k Fear with Christine Spratley, Christine discusses her personal journey after being in a car wreck and the importance of taking time to learn and grow from life's challenges. She shares insights inspired by Dr. Becky Kennedy on the significance of the 'learning space,' where resilience is built. Christine emphasizes the value of embracing confusion and frustration as signals of opportunity for growth rather than symptoms of inadequacy. By drawing parallels between daily experiences and broader life lessons, she encourages listeners to practice grace, remain curious, and continually seek personal evolution. 00:00 Introduction and Welcome Back01:07 Personal Update: Overcoming Challenges01:53 Exciting Announcements for the Podcast02:22 Today's Episode: Embracing the Learning Space03:00 Insights from Dr. Becky Kennedy04:39 The Importance of Continuous Learning07:41 Dealing with Emotions and Self-Compassion08:54 Practical Examples and Personal Stories11:06 Embracing Uncertainty and Growth23:38 Final Thoughts and Encouragement

    36 min

  2. 08/26/2025

    ReRelease: Ep 20 - F*ck Fine: The Hidden Struggle with Self-Advocacy and Health

    In this episode, Christine Spratley discusses the common habit of dismissing one's own health issues with the phrase 'I'm fine.'  She delves into the challenges of self-advocacy, particularly among women, and shares her personal experiences with hormone replacement therapy and dealing with severe back pain.  Christine emphasizes the importance of actively listening to one's body, seeking second opinions, and ensuring effective communication with healthcare providers. She also highlights alarming statistics on women's health neglect and encourages viewers to prioritize their well-being and demand better healthcare support. 00:00 Introduction and Recap 01:10 The "I'm Fine" Syndrome 02:37 Personal Health Journey 05:29 Back Pain Struggles 08:25 Advocating for Your Health 16:00 Women's Intuition and Health 21:17 The Little Stuff: Ignoring Health Symptoms 21:22 Women and Delayed Medical Care 22:56 The Importance of Self-Advocacy in Healthcare 24:12 Negative Healthcare Experiences 25:02 The Need for Active Participation 28:32 Gender Bias in Medical Referrals 30:31 Encouragement to Advocate for Yourself 31:05 The Power of Second Opinions 32:27 Personal Stories of Advocacy 35:44 Treat Yourself Like a Temple 43:15 Final Thoughts: Be Better Than Fine Links to studies referenced in this episode:https://www.the-sun.com/news/12739962/women-insist-they-have-sixth-sense-survey/https://www2.deloitte.com/us/en/insights/industry/health-care/why-women-skip-or-delay-health-care.htmlhttps://www.forbes.com/sites/debgordon/2023/02/24/almost-50-of-young-women-report-negative-healthcare-experiences-new-study-shows/https://www.webmd.com/women/features/women-doctors-symptoms-dismissed?https://pmc.ncbi.nlm.nih.gov/articles/PMC8475134/https://www.weforum.org/stories/2024/10/women-health-gap-healthcare-gender/

    46 min

  3. 08/05/2025

    H.A.L.T. - Feed Me Seymour

    In this episode of 'F**k Fear with Christine Sprately,' Christine dives into the concept of HALT (Hungry, Angry, Lonely, Tired) and its vital role in emotional and hormonal regulation. Designed to provide practical tools for listeners, Christine shares personal anecdotes, scientific studies, and actionable advice on maintaining balanced moods and reactions by addressing basic needs. Whether you're facing stressful situations or general day-to-day interactions, understanding and using HALT can help prevent emotional spirals and improve overall well-being. Join Christine as she explores how managing hunger, anger, loneliness, and tiredness can foster a healthier, more controlled, and fulfilling life. 00:00 Introduction and Welcome 01:05 Discussing 'Little Shop of Horrors' and Steve Martin 03:05 Introduction to HALT: Hungry, Angry, Lonely, Tired 03:24 Personal Experiences and the Importance of HALT 07:07 The Science Behind HALT 09:11 Impact of Hunger on Emotions and Behavior 12:02 Hormonal Influences and Gender Differences 18:39 Diet, Hormones, and Emotional Health 22:15 Navigating Menopause: Understanding Hormonal Changes 23:09 Personal Experiences with Hormonal Imbalance 24:14 The Impact of Diet on Hormonal Health 24:46 Understanding Emotional and Hormonal Responses 25:19 Practical Tips for Managing Anxiety and Hormonal Imbalance 29:19 The HALT Method: A Tool for Emotional Regulation 35:11 Healthy Snacking for Hormonal Balance 37:00 Meal Prep Tips for Busy Lives 42:09 Final Thoughts: Embracing Your Hormonal Journey

    47 min

  4. 08/01/2025

    The 21/7 Rule

    In this episode of 'F**k Fear with Christine Spratley,' Christine shares her unique 21/7 rule—a self-developed technique to help manage overwhelming emotions and reduce rumination. Christine introduces the rule as a tool for emotional regulation, especially useful during challenging times, such as her recent divorce mediation. Using Cognitive Behavioral Therapy principles, she explains how limiting oneself to 21 minutes a day, divided into seven 3-minute slots, can significantly curb the habit of repetitive negative thinking. Join Christine as she provides insights into turning negative energy into constructive action, ensuring we make the most of our days. 00:00 Introduction and Welcome 00:51 Christine's Driving Anecdote 01:57 The 21/7 Rule Explained 04:02 Applying the 21/7 Rule in Daily Life 07:22 The Importance of Emotional Regulation 11:04 Reflection vs. Rumination 16:09 Tracking and Celebrating Progress 20:06 Final Thoughts and Encouragement

    26 min

  5. 07/29/2025

    Who Moved My Cheese

    In this episode of 'F**k Fear with Christine Spratley' we dive into the theme of change and fear. Christine reflects on her life changes since leaving corporate, discussing the impact of 'Who Moved My Cheese?' by Dr. Spencer Johnson. She explores the book's characters and their reactions to change, urging listeners to think about their responses to life's shifts. Christine shares personal insights on overcoming fear, embracing new opportunities, and the importance of periodic self-assessment. Throughout the episode, Christine encourages a mindset shift from fearing change to envisioning positive outcomes, all while incorporating her unique brand of humor and authenticity. Tune in for a motivating conversation on navigating fear and embracing change. 00:00 Introduction and Welcome01:17 Reflecting on Life Changes01:48 Exploring 'Who Moved My Cheese?'04:13 Reacting to Change13:27 Facing Fear and Taking Action30:34 Consequences and Learning41:51 Final Thoughts and Encouragement

    44 min

  6. 07/25/2025

    Bake Your Own Damn Cake

    In this episode of 'F**k Fear with Christine Spratley,' Christine dives deep into the concept of living your life according to your own unique recipe. She emphasizes the importance of embracing your individuality, applying frameworks to your personal context, and resisting the urge to download someone else's formula for fulfillment. Sharing personal experiences, Christine highlights the significance of understanding yourself, continuously reexamining your choices, and valuing your own journey. Join Christine as she encourages you to be the head of your life, mix your own brew, and create a life that's authentically yours. 00:00 Welcome to F**k Fear with Christine Spratley01:22 The Concept of 'Bake Your Own Damn Cake'02:19 Personal Coaching Insights and Client Experiences04:53 The Journey of Self-Discovery and Personal Growth06:44 Navigating Health and Nutrition with a Personal Touch11:40 The Importance of Autonomy and Personal Agency19:24 Reflecting on Outsourcing and Personal Fulfillment24:47 The Value of Self-Knowledge and Unique Paths33:40 Final Thoughts and Encouragement

    36 min

  7. 07/22/2025

    Put the Turd down and step away

    Join Christine Spratley in this episode of 'F**k Fear' as she discusses the complexities of dealing with difficult and emotionally taxing individuals, drawing on her personal experiences and insights. Christine shares her strategies for recognizing toxic behaviors, setting boundaries, and maintaining emotional stability. Learn how to avoid handling the 'turds' in life, limiting your interactions with emotionally immature and challenging people, and participating in their insanity when necessary. This episode offers practical advice and tools to help you navigate stressful interactions effectively while prioritizing your own mental health and well-being. 00:00 Welcome to F**k Fear with Christine Spratley01:23 The Sour Lemon Test01:54 Step Away from the Turd03:14 Dealing with Difficult People09:00 Participating in Their Insanity16:22 Setting Boundaries and Exit Strategies32:25 Final Thoughts on Handling Turds

    38 min

  8. 07/18/2025

    Stop Gaslighting Yourself

    In this episode of 'F**k Fear with Christine Spratley', Christine discusses the profound impact of the words we choose to use in our daily lives. She highlights the importance of reframing negative and absolute language into positive, action-oriented words. Through personal anecdotes and neurobiological insights, Christine explains how changing our language can reduce stress, enhance our sense of autonomy, and improve our overall well-being. Tune in to learn practical tips on how to track and modify your language to allow yourself and cultivate a mindset of growth and positivity. 00:00 Introduction and Catching Up00:59 Immunity Shots and Small Talk01:39 Choosing Your Words Wisely04:17 Neurobiological Impact of Words06:39 Practical Applications and Personal Stories13:33 Neuroplasticity and Rewiring Your Brain17:38 Implementing Positive Language21:38 Overcoming Absolutist Thinking36:21 Conclusion and Assignment

    38 min
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Ratings & Reviews

4.7
out of 5
3 Ratings

About

This podcast is for anyone who wants to live like an HBIC—or lives with, works with, marries, dates, or is raising one. Let’s be real: being a Head Bitch in Charge is messy, bold, and unapologetically badass. This is not a guidebook—it’s a pantry. My guests and I will share the ingredients that we use—what’s worked and what’s failed—as we say “f**k fear” and take action to live a fulfilled life. We cover real-life hacks and deep philosophical pillars to navigate the chaos of everyday life—where some days, my only accomplishment is having a bra on and my teeth brushed. We’re tackling the daily shit women navigate, from workplace politics to relationships, raising kids, and building careers, all with humor, audacity, and zero filters. So, tune in—tell your friends, and even your enemies. This isn’t about aging with grace—it’s about aging with mischief, audacity, and a damn good story to tell.

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