Authenticity Lab

Kelsey Miles
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Welcome to Authenticity Lab a podcast about building self-trust in seasons of uncertainty. Hosted by Dr. Kelsey Miles — PhD chemist and songwriter — this show blends scientific thinking with creative reflection to help you navigate identity shifts, overthinking, people pleasing, and the quiet questions we rarely say out loud. Instead of prescribing step-by-step fixes, each episode walks through a simple framework: Calibrate — get honest about what’s actually happening. Experiment — try one small, intentional shift. Optimize — reflect, adjust, and keep what works. This isn’t about becoming someone new. It’s about reconnecting with who you already are and expanding your capacity to handle change. New episodes every Tuesday.

  1. Why do I feel stuck in my life? | S3E2

    قبل ٥ أيام

    Why do I feel stuck in my life? | S3E2

    Why do I feel stuck in my life? If you’ve been asking that question lately, this episode is for you. Feeling stuck in life is not a personality flaw. It’s a signal. In this episode, Dr. Kelsey Miles breaks down why you feel stuck, why “believe in yourself” advice doesn’t land when you’re overwhelmed, and how to stop spiraling into self-judgment. You’ll learn: • The real reason you feel stuck after hitting a big goal• Why toxic positivity makes things worse• How to stop catastrophizing• The difference between motion and momentum• A simple framework to build self-trust• One small experiment you can run this week to create clarity If you’re feeling lost after graduation, stuck in your career, overwhelmed by options, or unsure of your purpose, this episode will help you get unstuck without blowing up your life. This is not about quitting your job or moving across the world. It’s about calibration, clarity, and taking one small step forward. Self-trust is built one experiment at a time.This podcast is not about fixing you.It’s about building inner authority in a world that constantly tells you who you should be. New episodes every Tuesday. Subscribe if you're ready to:• Build self-trust• Navigate uncertainty• Stop people pleasing• Regulate your nervous system• Create a life aligned with who you actually are #SelfTrust #PersonalGrowth #EmotionalResilience #Authenticity #ThrivingInUncertaintyIf this episode resonated with you, subscribe and share it with someone navigating uncertainty right now. 🎧 Listen on Apple Podcasts:https://podcasts.apple.com/us/podcast/authenticity-lab/id1787198164 🎧 Listen on Spotify:https://open.spotify.com/show/18P2557a0iIAnDccP53Xlq?si=ea14c3eeb05a4ae4 📓 Want to reclaim your voice?My guided journal + album “I Am” helped me and others build self-trust.Get your copy here: www.kelseymiles.com/100days ✨ Support the work on Patreon:www.patreon.com/kelseymiles Connect with me:Instagram: https://www.instagram.com/iamkelseymilesFacebook: https://www.facebook.com/iamkelseymilesWebsite: https://kelseymiles.com

    ٢٢ من الدقائق
  2. How to Trust Yourself Again When Life Feels Uncertain | S3E1

    ٣ فبراير

    How to Trust Yourself Again When Life Feels Uncertain | S3E1

    If life feels uncertain lately and you’ve been second-guessing yourself, this episode is for you. When overachieving, people pleasing, and “I can handle this” coping strategies stop working, most of us panic. We fight, flee, fawn, or freeze and then assume something is wrong with us. There isn’t.In this season opener of Authenticity Lab, Dr. Kelsey Miles (PhD chemist and songwriter) introduces a science-based approach to building self-trust and emotional resilience in times of change. Using the CEO Method — Calibrate, Experiment, Optimize — you’ll learn how to expand your capacity, regulate your nervous system, and trust yourself again. This podcast is not about fixing you.It’s about building inner authority in a world that constantly tells you who you should be. New episodes every Tuesday. Subscribe if you're ready to:• Build self-trust• Navigate uncertainty• Stop people pleasing• Regulate your nervous system• Create a life aligned with who you actually are #SelfTrust #PersonalGrowth #EmotionalResilience #Authenticity #ThrivingInUncertaintyIf this episode resonated with you, subscribe and share it with someone navigating uncertainty right now. 🎧 Listen on Apple Podcasts:https://podcasts.apple.com/us/podcast/authenticity-lab/id1787198164 🎧 Listen on Spotify:https://open.spotify.com/show/18P2557a0iIAnDccP53Xlq?si=ea14c3eeb05a4ae4 📓 Want to reclaim your voice?My guided journal + album “I Am” helped me and others build self-trust.Get your copy here: www.kelseymiles.com/100days ✨ Support the work on Patreon:www.patreon.com/kelseymiles Connect with me:Instagram: https://www.instagram.com/iamkelseymilesFacebook: https://www.facebook.com/iamkelseymilesWebsite: https://kelseymiles.com

    ٧ من الدقائق
  3. S2E11: Don’t Silence Your Inner Critic, Use It

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    S2E11: Don’t Silence Your Inner Critic, Use It

    What if your inner critic isn’t the enemy? In this episode of Authenticity Lab, Dr. Kelsey Miles explores five distinct voices of the inner critic: the Perfectionist, the Catastrophizer, the People-Pleaser, the Comparer, and the Taskmaster. You’ll learn what each one is trying to protect, the hidden skill it carries, and how recognizing those skills can help you stop fighting yourself and start thriving. Instead of trying to silence your inner critic, you’ll discover how to listen to it like a scientist: observe, collect data, and identify the need underneath the noise. This simple calibration step turns shame into information and helps you reclaim the driver’s seat in your own mind. In this episode, you’ll learn: Why silencing your inner critic doesn’t work and what to do instead The five main critic voices, their core needs, and their hidden strengths How to name, note, and claim your critic’s skill so it serves you, not rules you A short calibration exercise you can use anytime self-doubt gets loud 🎧 Tune in to Authenticity Lab to uncover the science and self-awareness behind your self-talk, and get ready for next week’s episode on boundaries and how to give your inner critic a clear, supportive role.Connect with me: email me: kelsey@kelseymiles.comhttps://www.facebook.com/iamkelseymileshttps://www.youtube.com/c/KelseyMileshttps://www.instagram.com/iamkelseymileshttps://kelseymiles.com

    ١٧ من الدقائق
  4. S2E10: How to Disarm Your Inner Critic

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    S2E10: How to Disarm Your Inner Critic

    When your inner critic gets loud the moment you start choosing differently, here’s a simple way to take back the wheel. In this episode, I share a real moment my inner critic shouted “failure,” then show how the line “the story I’m telling myself is…” (a framing popularized by Brené Brown) helps you label the narrative, add one counter-story that could also be true, and decide a healthier next step. You’ll learn Why it spikes during change (perfectionism’s boomerang). Exactly how to use “the story I’m telling myself is…” to label the narrative, not the truth. How to craft a counter-story to widen your choices. The biggest pitfall: arguing with the critic (it feeds it) and what to do instead. This episode is part of the CALIBRATE arc in my CEO framework (Calibrate → Experiment → Optimize).Connect with me: kelsey@kelseymiles.com • kelseymiles.comEducational only; not therapy.

    ١٨ من الدقائق

  5. ٢٥‏/٠٩‏/٢٠٢٥

    Shadow Work Guided Meditation (15 Minutes) + Free Worksheet S2 Bonus episode

    In this short calibration session, you’ll act as a scientist in your own life: pick one moment (judgment, trigger, or shut-down), notice where it lands in your body, listen to the younger part that’s hiding, and capture exactly what it says without forcing a fix. You’ll leave with one clear story line and one healthy next step. ⬇️ Download the free guided worksheet (PDF): “Your 15-Minute Shadow Work Practice”👉 https://kelseymiles.kit.com/1804cb87ad Prompts in this guided practice: Pick one focus: Judgment / Trigger / Numb-Shut-Down (briefly describe)Body check (before/after): what I noticed & where (head/throat/chest/stomach/other)What was said (verbatim if possible)If I pictured a younger me: age & what they said (optional)After-care: choose one (short walk, tea, warm meal, text a friend, pet time) What you’ll needA quiet spot, ~15 minutes, and something to write with.Return to this practice when needed.  SafetyPlease do this when you’re feeling grounded and unhurried. If discomfort rises above 7/10, pause and return later (or do it with a licensed professional). Educational only; not medical or mental-health advice. FrameworkThis practice sits in CALIBRATE (Calibrate → Experiment → Optimize). I would love to hear from you. kelsey@kelseymiles.com | kelseymiles.com Want to reclaim YOUR voice? My guided journal + album helped me and others do just than. Get your copy of I Am at www.kelseymiles.com/100days Shoutout to my Patreon members www.patreon.com/kelseymiles who support all of my creative endeavors Connect with Kelsey: Facebook: https://www.facebook.com/mileskels/​​​Instagram: https://www.instagram.com/mileskels/​​​https://kelseymiles.com​​

    ١٤ من الدقائق
  6. S2E9: Shadow Work 101: What It Is & How to Do It (Guided Practice)

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    S2E9: Shadow Work 101: What It Is & How to Do It (Guided Practice)

    Shadow work isn’t “fixing yourself.” It’s creating a safe space to hear the parts you’ve been hiding. In this episode, I break it down clearly, guide you through a short practice, and cover the most common mistakes (plus the fool-proof way to avoid them).What you’ll learnShadow = the parts you learned to hide (feelings, needs, traits, memories). Shadow work = the process of exploring these hidden parts Healing with shadow work = increasing your capacity, allowing the unconscious to become conscious, so your shadows don't rule your life. -How to know it’s time: triggers, spikes of judgment, judgment, and numbing as doorways.-A 10-minute guided experience with follow-up journaling prompts.-The most common mistakes (toxic positivity, forcing the box open, turning shadow work into a scavenger hunt) and how to never make them.Guided practice recap (save this)Notice one body cue (tight chest, hot face, heavy gut).Invite with consent: “I won’t force a solution. I’m here to listen.” Ask: What is this hidden part trying to protect in me?Experiment (smallest next step): one honest sentence, one gentler ask, one slower tempo, one boundary you can tolerate today.Journaling prompts (do this immediately after guided meditation):1. What situation did you analyze? (triggered? judgement? numbing? event)2. Where did I feel it in my body (0–10)?3. First thoughts/ideas I noticed that the shadow shared? 4. Did you imagine a younger version of yourself? What did they say? 5. After thanking your shadow for sharing, did the intensity in my body (question #2) change? What is the new intensity (0–10)Share your story (I might feature it)Email: kelsey@kelseymiles.comTell me: what you were hiding, what it thought it was protecting, the smallest experiment you tried, and what power showed up (clarity, steadier voice, kinder boundary).Safety notePlease don’t do the practice while driving or multitasking. If your intensity rises above 7/10 or trauma memories/self-harm thoughts surface, pause and work with a licensed therapist. Shadow work should be tolerable, not re-traumatizing.If this helped, subscribe and share it with someone who’s ready to do real inner work—no toxic positivity, just honest calibration.I Am Lyrical Journey: Go to www.kelseymiles.com/100daysShoutout to my Patreon members www.patreon.com/kelseymileswho support all of my creative endeavorsConnect with Kelsey:Facebook: https://www.facebook.com/mileskels/​​​Instagram: https://www.instagram.com/mileskels/​​​https://kelseymiles.com​​

    ٤٠ من الدقائق
  7. S2E8: Missed my deadline. I'm not hiding.

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    S2E8: Missed my deadline. I'm not hiding.

    This month was full of travel and decisions, and I missed my podcast deadline. Instead of pretending that I’m fine or forcing myself to record and edit a full episode, I’m calibrating in real time. If you’ve ever missed a deadline, I share a 2-minute reflection practice to help you stay calibrated through chaos. Get your I AM lyrical journal here: www.kelseymiles.com/100days And if you love this episode, I’d love to hear from you. You can share your thoughts with me at kelsey@kelseymiles.com Connect with me: https://www.facebook.com/iamkelseymiles https://www.youtube.com/c/KelseyMiles https://www.instagram.com/iamkelseymiles https://kelseymiles.com

    ١٤ من الدقائق
  8. S2E7: How Body Shame Shapes Your Identity (And How to Heal It)

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    S2E7: How Body Shame Shapes Your Identity (And How to Heal It)

    Authenticity Lab | Season 2: Thrive in Uncertainty | Episode 7 Have you ever skipped a pool party, hid under a towel, or told yourself, “I’m just not confident”?That’s not your truth. That’s shame talking. In this raw, personal episode, Dr. Kelsey Miles shares a childhood memory that planted deep body shame and changed how she saw herself for years. If you’ve ever struggled with body image, self-worth, or hiding parts of yourself, this one will hit home. This episode is part of the Calibrate phase of Kelsey’s Calibrate, Experiment, Optimize (CEO) method. It is a practical framework for thriving in uncertainty by reconnecting with your most authentic self. You’ll learn: How a single moment of body shame can quietly shape your identity Why we create “adaptive personalities” to protect ourselves How to recognize the lies shame tells you The healing message behind Kelsey’s original song “Shadow” How to start calibrating back to the truth of who you are 🎶 This episode features insights inspired by Kelsey’s song “Shadow,” which explores the parts of ourselves we’re taught to hide and how to bring them into the light. 💡 Listen now if you’re ready to start showing up more fully, lovingly, and boldly as yourself. 👉 Don’t forget to subscribe so you never miss an episode on living with authenticity, building resilience, and finding confidence in uncertainty. Get your I AM lyrical journal here: kelseymiles.com/100days And if you love this episode, I’d love to hear from you. You can share your thoughts with me at kelsey@kelseymiles.com Connect with me: https://www.facebook.com/iamkelseymiles https://www.youtube.com/c/KelseyMiles https://www.instagram.com/iamkelseymiles https://kelseymiles.com

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Welcome to Authenticity Lab a podcast about building self-trust in seasons of uncertainty. Hosted by Dr. Kelsey Miles — PhD chemist and songwriter — this show blends scientific thinking with creative reflection to help you navigate identity shifts, overthinking, people pleasing, and the quiet questions we rarely say out loud. Instead of prescribing step-by-step fixes, each episode walks through a simple framework: Calibrate — get honest about what’s actually happening. Experiment — try one small, intentional shift. Optimize — reflect, adjust, and keep what works. This isn’t about becoming someone new. It’s about reconnecting with who you already are and expanding your capacity to handle change. New episodes every Tuesday.

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    Kelsey Miles
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    Authenticity Lab