Lemons and Pineapples

Emma O'Brien
  • 5.0 (26)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

On the Lemons and Pineapples podcast, no-nonsense life coach & entrepreneur Emma O'Brien shares inspirational stories, tried & tested tools and amazing guest interviews to guide you on your self development journey.Learn how to shift your mindset and change your life for the better with fun and entertaining weekly episodes that will help you live on the lighter side of life.

  1. 3D AGO

    S4-Episode 12: The Witch Wound - How Collective Trauma Keeps Women Playing Small

    Send us a text In this episode I dive into the Witch Wound: the ancestral, collective trauma rooted in the Burning Times that still shapes how women show up today. If you’ve ever felt afraid to be visible, worried about being “too much”, or guilty for wanting more than the bare minimum… this one is for you. Drawing on Celeste Larsen’s powerful book Heal the Witch Wound I explore how historic persecution of women—healers, midwives, herbalists, independent women—still echoes in our nervous systems, beliefs & behaviours. In this episode, I talk about: What the Witch Wound actually is How the “Burning Times” weren’t just a gruesome chapter in history, but a systemic campaign to control women’s power, wisdom, bodies & resources.How ancestral trauma shows up in modern life Why you might feel unsafe being visible online, charging well for your work, having strong opinions, or leaving relationships that deplete you.Powerful women as a “threat” The social conditioning that still rewards the quiet “good girl” & punishes outspoken, sovereign women.Nervous system & Witch Wound links How your fear of criticism, trolling, rejection, conflict, or taking up space isn’t weakness—it’s your nervous system remembering old danger patterns.Money, safety & fear of success Why so many women are subconsciously afraid of wealth & how this links back to women once being punished & stripped of everything for having power.Where to begin your healing Simple starting points: noticing your triggers, journaling your beliefs & learning to regulate your nervous system instead of abandoning yourself.If this episode hit a nerve (in a good way) & you’re done playing small, diluting yourself, outsourcing your safety & power & you’re ready to step into your sovereignty: Send me a DM on Instagram @EmmaOBrienCoach and tell me what landed.Book a free connection call HERE and let’s talk. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    18 min

  2. NOV 5

    S4-Episode 11: Why Women Struggle to Make Money (and How to Rewire for Wealth & Worth) with Karen Berzanski

    Send us a text This conversation is a straight-talking road map for women who feel stuck around money. We unpack why so many of us unconsciously give our financial power away (hello, patriarchy + intergenerational programming), how those beliefs show up as procrastination, over-giving, perfectionism, and under-charging, and the practical tools that help you shift into wealth + worth.  Karen shares her own story—from healing trauma to paying off $13k debt—plus how EFT tapping and self-worth work change your relationship with money so you can take aligned action (without B-minus guilt). What You’ll Learn - Why your money issues are rarely about the money—and what they’re really about - The “financial garden” metaphor: stop snipping weeds at the soil line and pull them up by the roots - How inherited fear and social conditioning (e.g., “women aren’t good with money”) keep you small - The nervous-system angle: turning off “freaked-out brain” and switching on “peace brain” so you can make clear decisions - Why progress beats perfection (ship the B-minus work!) - Karen’s 3 power moves for financial success Key Takeaways & Sticky Notes: “Money work is identity work.” Change the story, then the numbers can change. Regulate to rewire. You can’t dream big from a dysregulated state. Calm first, then plan. Abundance isn’t only a finish line. Practice pleasure and joy while pursuing goals. B-minus work ships. Your people want resonance, not polish. Guest Links & Resources About Karen Berzanski: CEO & founder of TheLuckySoul.com, creator of the M-Spot membership. Karen helps women clear hidden money blocks so they can earn, receive, and lead with confidence. Free training: The Guilt-Free Money Reset — Three Money-Guilt Mistakes and How to Break Free (includes 21 Practical Abundance Strategies + 12 Things to Stop Doing) HERE Website: TheLuckySoul.com YouTube: @TheLuckySoul - Wild, Wealthy & Free Instagram: @theluckysoul About Your Host (that’s me, Emma) I coach mid-life women who are done playing small to rebuild self-worth, regulate their nervous system and rewrite the beliefs that keep them stuck. My approach blends thought work, shamanic journeying/soul retrieval, somatic tools, and no-nonsense accountability so you can lead your life and money with sovereignty. Work With Me: Explore what’s keeping you under-earning and map your next best step book a FREE call HERE. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    37 min

  3. OCT 27

    S4-Episode 10: How Intergenerational Trauma Shapes Your Core Beliefs

    Send us a text If you caught last week’s episode, you’ll know we talked about limiting beliefs — where they come from and how to start shifting them - you can catch that episode here. This week, we’re taking that work a layer deeper, exploring how intergenerational trauma — the patterns, fears, and stories passed down through your family line — can quietly shape your core beliefs and keep you repeating the same loops for years, sometimes generations. What You’ll Learn in This Episode How trauma and patterning are handed down through family lines — even when you’ve never “personally” experienced the original eventWhat intergenerational trauma really means, beyond the big-T eventsHow family modelling (especially around gender roles, self-worth, and relationships) creates subconscious blueprints you might still be living byThe fascinating science behind epigenetic inheritance — including the Mount Sinai study on Holocaust survivors and gene FKBP5 that literally changed how future generations respond to stressWhy “what’s familiar feels safe” to your nervous system — even if it’s dysfunctionalHow shamanic energy work can complement practical coaching tools to help you rewrite inherited beliefs at a deep levelI share a personal example from my own shamanic practice — a journey that revealed an inherited belief from my grandmother that “women are worthless.” Seeing how that belief echoed through generations was a huge light-bulb moment. After doing ancestral healing work around it, I felt the energetic shift almost immediately — the procrastination lifted, clarity returned, and I could finally move the needle in both of my businesses again. Whether that healing happens on an energetic plane or in the subconscious mind doesn’t really matter — what matters is that it works. Intergenerational patterns don’t have to define you. Once you bring them into conscious awareness, you can choose differently — and when you shift, everyone after you benefits. Want Support Rewriting the Story? If you’re noticing repeating patterns in your relationships, career, or self-worth — and you can’t seem to break them no matter how much therapy or mindset work you’ve done — it’s time for something deeper. 💫 Book a 75-Minute Breakthrough Session — together we’ll identify and clear one of your core limiting beliefs, using a mix of practical thought work and (if you’re open to it) shamanic energy tools that shift things fast. Book a Breakthrough Session HERE. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    16 min

  4. OCT 18

    S4-Episode 9: How to Identify and Shift your Limiting Beliefs

    Send us a text In this episode, I’m diving into one of my favourite topics — limiting beliefs: what they are, where they come from, how they quietly run your life from the shadows, and most importantly, how to shift them so you can stop playing small and start moving forward with clarity and confidence. We all have subconscious belief systems shaped by childhood experiences, family modelling, and social conditioning. These old narratives — “I’m not good enough,” “money is hard to make,” “I have to earn love” — become invisible scripts that shape our choices, relationships, and self-worth. But the good news is, they’re not permanent. You can rewrite them. What You’ll Learn in This Episode What limiting beliefs actually are and how they form through childhood, attachment patterns, and social conditioning.How to spot your own limiting beliefs by paying attention to triggers, recurring thoughts, and inner chatter.How your brain reinforces old stories through pattern recognition and the “reticular activating system.”Powerful ways to shift your beliefs – from reframing and evidence-building to using tools like Byron Katie’s The Work.How shamanic and energetic work can help release deeper, intergenerational or subconscious patterns.Why integration is the key to making lasting change — and how to practice new ways of being in daily life.Journal Prompts If you want to take this episode deeper, grab your journal and reflect on these: What recurring thoughts or phrases do you catch yourself saying that might be limiting you?When do you feel triggered — and what belief might be hiding underneath that reaction?What’s one piece of evidence that challenges your biggest self-doubt?How would you act differently this week if you fully believed you were good enough?Work With Me If you’re ready to uncover and release the core belief that’s been keeping you stuck, book a 75-Minute Breakthrough Coaching Session with me. Together, we’ll identify and shift the root block that’s limiting your progress so you can move forward with self-trust and confidence. 👉 Book your Breakthrough Session here Connect with me on Instagram @EmmaOBrienCoach You can also book a free Connection Call to explore how coaching can help you change the patterns that no longer serve you. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    17 min

  5. OCT 15

    S4 Episode 8: How To Stop Over-Functioning In Relationships

    Send us a text In this episode I’m talking about the over-functioner vs under-functioner dance (hat tip to Harriet Lerner).  If you’re the one who remembers the dentist appointments, carries the emotional load, and secretly reloads the dishwasher after your partner… hi, it’s us.  I share why we end up doing it, how it wrecks intimacy (and our nervous systems), and the simple moves that shift the dynamic without starting World War III. Podcast highlights: Spot the pattern: Real-life signs you’re over-functioning (at home and at work).Why we do it: Hyper-independence, fear of disappointment, old “don’t ask” rules from childhood.The intimacy killer: How parent-child energy sneaks into adult relationships.The fix in plain English: Ask clearly, allow help, tolerate imperfect outcomes.The wobble: Handling the inevitable “change-back” reaction when you stop doing it all.My confession: Laundry sorting, dishwasher restacking, and why control ≠ care.Journal prompts (save these): Where do I say “it’s quicker if I do it”? What’s the cost?Who am I quietly resentful of, and what have I not explicitly asked them to do?What outcome am I afraid of if I stop controlling it (messy, late, not how I like)?Which old rule is running the show (e.g., “Don’t need,” “Keep the peace,” “Don’t ask”)?One micro-handover I’ll try this week (be specific).How will I hold my boundary through the wobble? (Script one sentence you’ll use.)After I let go, what actually happened vs. what I feared?Try this this week: Make one clear ask: “Please book your own dentist appointment and add it to your calendar by Friday.”Hands off the outcome: No “helpful” rearranging or reminder texts.Debrief kindly: Notice the trigger, breathe, recommit to the boundary.Work with me: If this episode hits a nerve and you’re ready to shift the one core belief keeping you stuck in over-functioning, book a 75-minute Breakthrough Session with me HERE. Prefer to chat first? Grab a free Connection Call and we’ll map your next step together HERE. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    18 min

  6. OCT 6

    S4-Episode 7: How to Regulate Your Nervous System & Build Resilience with HeartMath

    Send us a text In this episode of Lemons and Pineapples, I dive into the fascinating world of the nervous system and why learning to regulate it is the key to building resilience, reducing stress, and reclaiming your sense of calm. I explain the science behind the autonomic nervous system, the difference between fight-or-flight and rest-and-digest, and how modern stressors (like endless emails and work deadlines) keep us stuck in survival mode. I also share how tools from HeartMath—a science-backed system for emotional regulation—can help you shift out of stress and into calm on demand. You’ll learn why chronic stress impacts sleep, decision-making, and even physical health, and how regulating your nervous system can improve everything from productivity to relationships. What You’ll Learn in This Episode The two branches of your autonomic nervous system—and why they matterHow chronic stress traps you in fight-or-flight modeThe role of cortisol (stress hormone) vs. DHEA (repair and recovery hormone)Why most adults were never taught emotional literacy—and how that affects resilienceHow HeartMath tools retrain your nervous system to access calm when you need it mostThe link between heart rate variability and resilienceWhy nervous system regulation is essential for focus, productivity, and long-term healthResources & Links Mentioned 🌿 6-Week Nervous System Reset Coaching Program – Learn practical HeartMath tools to regulate stress and build resilience📞 Book a Free Connection Call 📲 Connect with Emma on Instagram: @emmaobriencoach If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    16 min

  7. SEP 30

    S4-Episode 6: What HeartMath is and Why It Will Change Your Life

    Send us a text Are you stuck in a cycle of stress, overthinking, and reactivity? In this episode of the Lemons and Pineapples Podcast, I dive into the powerful science of HeartMath — a research-backed method that helps you reset your nervous system, improve focus, and show up as a calmer, more resilient version of yourself. I share: - How I discovered HeartMath and why it became a game changer in my own life - The link between heart rate variability (HRV), mental health, and brain function - Why stress and reactivity wreak havoc on your body, emotions, and productivity - How HeartMath techniques bring your heart, brain, and emotions into coherence - Real-life results from my clients who’ve learned these tools -An introduction to my 6-Week Nervous System Reset Coaching Program, where I guide you through practical techniques to retrain your nervous system, calm overthinking, and manage stress with ease. Whether you’re facing burnout, struggling with decision-making, or simply want to feel more grounded, HeartMath offers tools that are simple, measurable, and truly life-changing. 👉 Resources & Links Mentioned in This Episode: Watch my Instagram video on Heart Rate Variability (HRV) in action → HERE Learn more about my 6-Week Nervous System Reset Coaching Program → HERE Book a free connection call → HERE Follow me on Instagram → @emmaobriencoach ✨ If chronic stress, overthinking, or feeling stuck is holding you back, this episode will show you a new way forward — one heartbeat at a time. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    17 min

  8. AUG 26

    S4-Episode 5: Why Stress Is Making Your Perimenopause Worse & How To Regain Control Of Your Health

    Send us a text 🎙️ Season 4, Episode 5 – Why Stress Makes Perimenopause Symptoms Worse (and What You Can Do About It) In this episode of Lemons and Pineapples, Emma O’Brien and her co-host, functional medicine health coach Sam Shrosbree, dive into the powerful connection between stress and perimenopause. Many women in their 40s and 50s experience joint pain, hot flushes, insomnia, brain fog, weight gain, and anxiety — often chalked up to “just perimenopause.” But as Emma and Sam reveal, chronic stress and excess cortisol may be the real culprits behind worsening symptoms. Together, they explore: 🔎 Why high stress levels throw hormones off balance🍰 The “baking analogy” that makes hormone production easy to understand🧠 How cortisol steal impacts sleep, mood, and brain health⚖️ Why weight gain, anxiety, and brain fog are often linked to stress, not just hormones🌿 Practical tools for calming your nervous system naturally💤 Why stress management is just as important as diet, sleep, and exercise🌳 The power of nature, breathwork, and boundaries in restoring balance Emma also guides listeners through a short HeartMath heart-focused breathing practice, offering a taste of how simple nervous system regulation tools can create calm within minutes. ✨ If you’re tired of feeling frazzled, stuck, or told that HRT is the only option, this episode will empower you to take back control of your well-being — body, mind, and spirit. 🌟 Special Invitation: The Re-Calibration Course Emma and Sam are launching a 6-week online course starting Monday, 1st September.  Inside, you’ll learn: Sam’s four pillars of health (nutrition, movement, sleep, stress management)Science-backed nervous system regulation toolsPractical, doable strategies to balance hormones naturallySimple daily tweaks that add up to lasting changeLearn more and sign up here 👉 www.emmaobriencoach.com/recalibration 📲 Stay Connected Follow Emma on Instagram: @emmaobriencoach Follow Sam on Instagram: @zenroom_at_thewoods Got questions? Reach out via DM or through the podcast page. If you’re done playing small and ready to lead yourself — you’re in the right place. I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice. Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required. 🌀 Want to work together? Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com Questions or ready to chat? DM me on Instagram @emmaobriencoach or book a free connection call HERE.

    25 min
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About

On the Lemons and Pineapples podcast, no-nonsense life coach & entrepreneur Emma O'Brien shares inspirational stories, tried & tested tools and amazing guest interviews to guide you on your self development journey.Learn how to shift your mindset and change your life for the better with fun and entertaining weekly episodes that will help you live on the lighter side of life.

Information

  • Creator
    Emma O'Brien
  • Years Active
    2023 - 2025
  • Episodes
    129
  • Rating
    Explicit
  • Copyright
    © 2025 Lemons and Pineapples
  • Show Website
    Lemons and Pineapples

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