The b.reathe Blueprint Podcast

Katie Harvey
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The b.reathe Blueprint Podcast is a high performance podcast for founders, leaders and ambitious professionals who are carrying a lot and starting to notice what it costs. Hosted by Katie Harvey, high performance coach, keynote speaker and author of the Amazon UK No.1 bestseller The Success Hangover, the show asks one question: how much can a human being sustainably hold? No highlight-reel interviews. Honest conversations with founders, leaders, athletes and experts about what nearly broke them, what made them better, and what the research actually says about pressure, recovery and performance. Plus short solo episodes from Katie on capacity, stress, sleep and the habits that let you perform at a high level without paying for it afterwards. Don't lower the goal. Raise your capacity. New episodes every Thursday at 7am. Take the free check-in and find out where you're at: breatheblueprint.com/successhangover

  1. 3d ago

    Why Burnout Advice Doesn't Work for Women

    You have tried the advice. The 5am club, the fasting windows, the cold plunges, the productivity systems. Some of it helped for a while. None of it stuck. And somewhere along the way you concluded the problem was you. In this episode of The b.reathe Blueprint Podcast, Katie Harvey makes a different argument: the advice did not fail because you are inconsistent. It failed because most of it was never built for you. For decades, the foundational research behind stress, performance and recovery was carried out mostly on male subjects. By one published review, only around a third of participants in sports and exercise science studies are women. The defaults that came out of that research assume a body that runs on a 24-hour hormonal rhythm. Yours runs on that plus a roughly monthly cycle, and later, the shifts of perimenopause, which most performance advice simply pretends are not happening. You will learn what that means practically, why your own data beats any generic protocol, and how to build recovery around a woman's physiology instead of pushing through it. In this episode, you will learn: The research gap: why the defaults of performance advice are maleThe 24-hour rhythm versus yours: what a monthly hormonal cycle means for energy, recovery and loadWhy the same week of work can cost different amounts at different times of the month, and why that is physiology, not weaknessPerimenopause and performance: why pushing through is the wrong playWhy your own data, HRV, sleep, recovery scores, beats any generic protocolHow to adjust load and recovery to your body instead of fighting it The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. This episode is education, not medical advice. If your sleep, energy or mood has changed sharply, especially through your 40s, speak to a doctor. Do not push through it. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello

  2. Oct 22

    Stop Telling Me to Rest

    Andy Baker is a three-time bestselling author, a four-time black belt, and the creator of The Momentum Room, a framework for understanding why we can look productive while operating from fear, pressure, or avoidance. He runs seven businesses and is currently writing a book called Stop Telling Me to Rest because he cannot. At sixteen, he was already a black belt when he was mugged at knife point. It taught him that being capable and feeling capable are two completely different things. And that lesson has shaped everything he has built since. In this conversation, Andy explains why the two biggest human motivators are fear and love and why most of us default to fear because it is quicker. He walks through the rooms we work from without realising it, why being busy is not the same as being productive, and the concept that stopped me mid-sentence: your future self pays the invoice for the choices you make today. This one is for anyone who has been told to rest and thought, but I cannot. And for anyone who suspects they are very good at being busy without actually moving forwards. If anything in this episode landed, take The Success Hangover Scorecard to find out where your performance is costing you. breatheblueprint.com Andy Baker: Website - https://www.andybaker.xyz/ Book - The Momentum Room

    Stop Telling Me to Rest

  3. Oct 15

    Why Successful Women Drink to Switch Off

    The 9pm glass of wine is not really about wine. For a lot of high-performing women, it is the only reliable off-switch in the house. The work day never properly ends, the second shift starts the moment it does, and by the time the kitchen is finally quiet, the glass is the one thing that makes the noise stop. An entire industry knows this, which is why wine is marketed to exhausted women as self-care, deserved, earned, mummy's little reward. In this episode of The b.reathe Blueprint Podcast, Katie Harvey talks about the drink successful women do not really talk about. No judgement and no lecture, just mechanics: what alcohol actually does to a wired nervous system, why it feels like relief and works like a loan, how it quietly drives the 3am wake-up and the flat mornings, why it tends to hit women's sleep harder, and the question that matters more than units: what job is the glass doing for you? In this episode, you will learn: Why alcohol is so effective at switching off an over-functioning system, and why that is the trapHow "wine o'clock" culture turned a sedative into self-care and sold it to exhausted womenSedation versus recovery: what your sleep data says about drinking nightsThe 3am rebound and the next-evening anxiety echoThe real question: not how much, but what job the drink is doingHow to build an off-switch you own before you retire the one you rent The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. This episode is education, not medical advice. If your relationship with alcohol feels like it is no longer fully yours to choose, please speak to a professional. That is strength, not weakness. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello

  4. Oct 8

    I Said Hi to Myself Again

    Kate Whitwam spent twenty years in corporate HR. Change management, unions, closing sites, opening sites. She was good at bringing people together. Then she was made redundant and found property. She thought the hard part would be learning construction, finance, tax. It was not. The hard part was realising she had taken herself with her. The over-functioning. The need to be useful every single second. The boundaries she never set because accommodating felt like caring. The persona she had built in her twenties that was now doing more damage than good. In this conversation, Kate talks about the moment she said hi to herself again after years of noise, why being triggered is always your work to do, and the segmentation technique that stops one bad moment becoming an entire bad week. She also shares how she used AI to access the thinking of Carl Jung when she needed a therapist but did not have one. This one is for any woman who built a career on being capable, responsible and accommodating, and is only now realising what that cost her. If anything in this episode landed, take The Success Hangover Scorecard to find out where your performance is costing you. breatheblueprint.com/hello

    I Said Hi to Myself Again

  5. Oct 1

    Recovery Is a Strategy, Not a Reward

    When was the last time you rested without earning it first? For the woman who holds it all together, recovery sits at the bottom of a list that never ends: after the business, after the family, after everyone else is sorted. Which means it never comes. In this episode of The b.reathe Blueprint Podcast, Katie Harvey takes one of the central chapters of her book The Success Hangover and turns it into a working system for women who do not have time to be tired. The science is settled: adaptation happens during recovery, not during effort. Athletes build careers on that fact. You will learn why your recovery deficit is doubled by the second shift waiting at home, what actually counts as recovery and what is collapse with a phone in your hand, the three timescales of recovery, and how to protect it without the guilt, because this is not time taken from your family or your business. It is what funds them. In this episode, you will learn: Why recovery is the condition that makes output possible, not the reward for itThe second shift: why women's recovery debt compounds twice as fastStress plus rest equals growth, stress without rest equals erosionWhy scrolling on the sofa is collapse, not recoveryThe three timescales: micro, weekly, seasonal, and how to defend each oneThe answer to "I don't have time": recovery is what buys time back The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello

  6. Sep 24

    I Sat on the Edge of the Bed

    Jimmy Burroughs was promoted to a GM role in his mid-thirties, ten to fifteen years younger than everyone around him. The business was restructuring. The executive team was falling apart. People were taking their own lives. And then the government changed immigration rules overnight, costing the business twenty million dollars. He was told to fix it. He worked twenty-hour days. Travelled offshore ten days out of thirty. Drank wine to calm his nerves. Took paracetamol and Coke Zero to get going in the morning. Skipped the gym. Ate takeaways. And told himself it would slow down eventually. One morning in 2017, he sat on the edge of the bed and thought, if I do not do something different, I am going to kill myself or kill somebody. That was the day he resigned. In this conversation, Jimmy talks about the signs he missed, why he calls the early stage of burnout "justifying," and the difference between a high-performance leader and one who is simply trying to do everything. He also shares the rubber ducky analogy that explains why burnout gets harder to escape the longer you leave it. This one is for any leader, manager, or founder who is rowing through treacle and telling themselves it will ease up. It will not. If anything in this episode landed, take The Success Hangover Scorecard to find out where your performance is costing you. breatheblueprint.com/hello Contact Jimmy: www.jblhighperformance.com

    I Sat on the Edge of the Bed

  7. Sep 17

    Calm Is a Skill: How to Stay Composed Under Pressure

    How do some women stay composed under pressure while everyone around them tightens up? It is not temperament. It is training. In this episode of The b.reathe Blueprint Podcast, Katie Harvey makes the case from her book The Success Hangover that calm is a skill, not a personality trait, and shows you exactly how to build it. Katie knows the stakes from both sides: years spent as the only woman on construction sites, where composure was watched and judged differently, and years of Muay Thai, where the lesson is physical and immediate. Tension makes you slower. Panic makes you worse. The fighter who controls her breathing controls the exchange. You will learn what pressure does to your thinking, the breath and body levers that keep your reasoning brain online, and the exact protocols for before, during and after high-stakes moments. In this episode, you will learn: Why calm under pressure is trainable, and what is actually being trainedThe extra tax on composure when you are the only woman in the roomThe Muay Thai lesson: relaxed is faster, panic makes everything worseThe exhale: the most direct lever you have on your own nervous system, backed by Stanford researchA one minute protocol before high-stakes moments, and resets for during and afterWhy calm is a power move, not passivity The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello

  8. Sep 10

    I Could Be Here Today, Gone Tomorrow

    Cass is a Nigerian-born nurse turned entrepreneur who has lived in Dominica, London, and Newcastle. She built The Tolicious Brand as a side hustle while working full-time in the NHS. Then, on 16th August, she almost lost her life and her newborn's life during an emergency caesarean section. That was the moment everything changed. She went back for a few shifts, then walked away from the NHS and went all in on Tolicious. In this conversation, Cass talks about what burnout actually looked like for her. Not doing too much, but doing everything and not seeing the result she expected. She talks about the imposter syndrome she still carries, the moment she walked up to a speaker shaking and sweating and secured funding for her brand, and why self-care is not selfish. It is survival. This one is for anyone building something while holding everything together. For any mother, any nurse, any woman who has been pouring from an empty cup and wondering why there is nothing left. If anything in this episode landed, take The Success Hangover Scorecard to find out where your performance is costing you. breatheblueprint.com/hello

    I Could Be Here Today, Gone Tomorrow
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About

The b.reathe Blueprint Podcast is a high performance podcast for founders, leaders and ambitious professionals who are carrying a lot and starting to notice what it costs. Hosted by Katie Harvey, high performance coach, keynote speaker and author of the Amazon UK No.1 bestseller The Success Hangover, the show asks one question: how much can a human being sustainably hold? No highlight-reel interviews. Honest conversations with founders, leaders, athletes and experts about what nearly broke them, what made them better, and what the research actually says about pressure, recovery and performance. Plus short solo episodes from Katie on capacity, stress, sleep and the habits that let you perform at a high level without paying for it afterwards. Don't lower the goal. Raise your capacity. New episodes every Thursday at 7am. Take the free check-in and find out where you're at: breatheblueprint.com/successhangover

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