Purfect Sunday

Monti Wheeler
  • 5.0 (21)
  • Personal Journals
  • Updated Weekly

For women who want to grow as people, without pretending they don't care how they show up. The Purfect Sunday Podcast is a weekly self-improvement show for the woman who's done with hustle culture and bro-y self-help — but still wants to grow. I'm Monti. I'm not an expert — I'm just a woman who's been paying attention and figuring things out. Each Sunday morning I show up with a story, a lesson I learned the hard way, and one thing to take into your week. Real talk from one woman to another — about mindset, healing, attachment, money, boundaries, the soft life, the mother wound, and the small beauty habits that genuinely change how you move through the world. Because here's what nobody else is saying: caring about your inner life and caring about how you show up aren't opposites. They're the same project. You don't have to choose between healing and a great hair day, between doing the work and looking like a woman who has her life together. New episodes every Sunday morning. Pour your coffee, settle in, and hit subscribe. Have a Purfect Sunday. — Monti · @Monti_Wheeler

Episodes

  1. Becoming the Main Character of Your Own Life

    4h ago

    Becoming the Main Character of Your Own Life

    On this episode of The Purfect Sunday Podcast, Monti is talking about main character energy: what it actually means, the quiet supporting-character patterns we all slip into without noticing, and the small but deliberate moves that hand the lead back to you. This isn't about narcissism, or pretending your life is a movie, or becoming a louder kind of woman. It's about taking up the rightful amount of space in your own life — not more than is yours, not less, just the actual amount.  In this episode of The Purfect Sunday Podcast: What main character energy actually is — and the three big misreads it isn't (it's not narcissism, it's not delusion, and it's not a personality — it's a posture you can choose on a Tuesday morning)The supporting-character diagnostic — the sneaky patterns that feel like being a good person but are actually shrinking.The reframe that turns all of this from a project into a homecoming — you are not waiting to become her. You already are her. You've just been treating her like she's a draftThe 9 main character moves — the thirty-second things you can start practicing today.The one inner question — "What would the main character do?" — and why it bypasses all the noise of who-will-be-mad and goes straight to the truer choice This Week's Self-Improvement Challenge: Three times this week, before you ask anyone else what they want, name your own preference out loud first. Dinner. The weekend. Friday night. A movie. A drink. Doesn't matter what — state your answer first, then ask theirs. Sunday Obsessions EADEM Le Chouchou Exfoliating + Softening Peptide Lip Balm Loved This Episode? If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. Never miss an update: join the Purfect Sunday Newsletter HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    22 min
  2. The Friends I Outgrew This Year: On Outgrowing Friendships, the Four Drawers, and Red Flags

    May 31

    The Friends I Outgrew This Year: On Outgrowing Friendships, the Four Drawers, and Red Flags

    If you've quietly outgrown a friend — felt that flicker of relief when a plan gets cancelled, noticed you're always the one initiating, or carried a friendship you can't quite name for years — this episode is for you. We're talking about outgrowing friendships, the four categories every friend lives in, the real red flags that mean it's time to leave, and how to end a friendship without a dramatic, confrontational scene. This isn't about cutting people off or making anyone the villain. It's about giving you a much more peaceful way to hold the friendships in your life — and a much clearer way to tell which ones are worth fighting for, which ones to gently let resize themselves, and which ones it might genuinely be time to release. I'm your Sunday friend, not a therapist. Take what serves you and leave the rest. In this episode of The Purfect Sunday Podcast:  The three kinds of hard friendship — the difference between a rough patch, a real hurt, and an honest outgrowing (and why we lump them all together and it costs us so much pain)Why outgrowing people is the receipt for your own growth — the reframe that ends the "I must have done something wrong" spiral once and for allFriendship reciprocity, made usable — the four diagnostic questions you can run any friendship through (does she ask back, how does she handle your wins, who's doing the maintenance, and how do you feel when you leave)Good tired vs. bad drained — how to read the way you feel when you leave a friend, and what the drained feeling is actually trying to tell you about your nervous systemThe 4 drawers every friendship lives in — Inner Circle, Good Company, Context, and History — and why most friendship pain isn't betrayal, it's a filing errorThe 5 real red flags it's time to end a friendship — she actively makes you smaller, what you tell her in private doesn't stay private, she doesn't respect your no, you're a little afraid of her, and the friendship has been one-way for yearsHow to actually end a friendship — the fade is a legitimate ending, you don't owe an explanation, the four-sentence script for when words are called for, and why the goodbye is for you, not for her This Week's Self-Improvement Challenge Pick the one friendship that's been quietly sitting on your mind — and name its true drawer. Honestly. Not the drawer you wish it were in. Not the drawer it was in five years ago. The drawer it's actually in today. Inner Circle, Good Company, Context, or History. Sunday Obsessions Vanilla Verve Illuminating Body Oil Loved This Episode? If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. Never miss an update: join the Purfect Sunday Newsletter HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    28 min
  3. I'm Not Doing Hot Girl Summer This Year: What I'm Doing Instead — and Why Every Woman Needs Her Own Set of Non-Negotiables

    May 24

    I'm Not Doing Hot Girl Summer This Year: What I'm Doing Instead — and Why Every Woman Needs Her Own Set of Non-Negotiables

    Every June, I promise myself I'll finally slow down. Every August I wonder where the summer went. Not this year. I'm not doing hot girl summer — and I'm not doing soft girl summer either. I'm doing my own summer: selective, intentional, mine. The thing that actually makes that possible isn't a manifesto or a vision board. It's a short, boring, completely non-negotiable list of things I do every day, no matter what. This week I'm walking you through my seven daily non-negotiables — and giving you three ways to build your own. In this episode of The Purfect Sunday Podcast:  Why hot girl summer and soft girl summer are both performance — and the reframe that changed how I structure my whole lifeMy 7 daily non-negotiables — journaling, skincare, minimal alcohol, a clean plant-based diet, sleep, solo time, and daily movement — with the why, the how, and a summer-specific tip for each3 frameworks to build your own list — the energy audit, what falls apart first, and the past version of youThe difference between being easy and being clear — and why that distinction matters all summerWhy non-negotiables are what make the rest of your life feel free This Week's Self-Improvement Challenge Pick one non-negotiable — the one you've been quietly skipping — and do it every single day for seven days. Just one. That's the whole assignment. Sunday Obsessions Ancient Minerals Magnesium Oil Loved This Episode? If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. Never miss an update: join the Purfect Sunday Newsletter HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    29 min
  4. The Year I Got My Body Back: What I Actually Did to Stop Feeling Tired, Puffy, and Foggy

    May 17

    The Year I Got My Body Back: What I Actually Did to Stop Feeling Tired, Puffy, and Foggy

    If you've spent the last few summers feeling tired, puffy, foggy, and dreading being in your own body — this episode is for you. Today, we're breaking down what was actually going on (hello, chronic cortisol and a fried nervous system) and the eight tiny, free, no-coach-required habits that finally moved the needle for me after years of feeling stuck. This isn't a crash diet, a cleanse, or a 30-day program. It's a real-life playbook for nervous system regulation, cortisol balance, and getting your energy back — the slow, repeatable way women actually heal. Take what serves you, leave the rest, and let's get you a summer that feels like living again. In this episode of The Purfect Sunday Podcast: The 8-Step Playbook to Heal Your Cortisol, Energy & Bloat The real reason you're tired even after sleeping — what chronically high cortisol does to your sleep, your blood sugar, your memory, your puffiness, and your inflammation (especially with autoimmune or Hashimoto's in the mix)Stress vs. dysregulation — the reframe that changes everything about how you approach "self care."The full 8-step playbook — plant-based protein breakfast, morning sun in your eyes, warm lemon-salt water before coffee, slow strength and long walks (instead of HIIT), magnesium glycinate, the 5-minute vagus nerve lie-down, saying no without an apology paragraph, and getting your phone out of the bedroomA real summer day — exactly what this rhythm looks like in practice when life gets hotter, busier, and louderYour body is not betraying you — the gentle, grounding truth I want every exhausted woman to hear before summer starts Loved This Episode? If you're enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast Sunday Obsessions Organic Ceylon Cloves Root Comb Applicator Bottle Products Mentioned LMNT Watermelon Salt Electrolytes Baja Gold Signature Mineral Sea Salt KAL Magnesium GlycinateHatch Restore 3 Sunrise Alarm Clock The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    30 min
  5. The Mother I Was Given vs. The Mother I Needed

    May 10

    The Mother I Was Given vs. The Mother I Needed

    Some women wake up on Mother's Day excited to celebrate. Others wake up and brace themselves. If you're the second kind — this Sunday conversation is for you. In Episode 6 of The Purfect Sunday Podcast, Monti opens up about the truth of her own mother — who passed away 11 years ago, before their hard relationship was ever healed. As the eldest daughter of six, Monti was needed to help raise everyone else before she was ever old enough to be a daughter herself. If any part of that resonates — eldest daughter syndrome, parentification, the mother wound, or just the slow realization that the mother you got isn't the mother you needed — pull up a chair. This is a vulnerable, slow, gentle episode. We're unpacking what mother wounds actually are and the different shapes they take. She talks about the specific grief of losing a parent before the relationship was ever repaired — and the term that finally gave her language for it: disenfranchised grief. She lands the episode on three things she wants every woman who finds Mother's Day complicated to walk away with. This isn't an episode about blame. It's an episode about both/and — acknowledging that your mother probably did her best, and that her best wasn't enough, and that both can be true at the same time. In this episode of The Purfect Sunday Podcast: What a mother wound actually is — and the different shapes it takesEldest daughter syndrome and parentification: why being "the responsible one" was never your jobWhy your mother likely carries her own unhealed mother woundDisenfranchised grief: the language for losing a parent before reconciliationThe both/and that frees you — she did her best AND it wasn't enoughA weekly challenge for women who find Mother's Day hardThe three takeaways Monti wants you to leave with today If this episode of The Purfect Sunday Podcast finds you on the morning you needed it, please share it with one woman in your life who might be sitting with the same thing. And if you haven't already, follow The Purfect Sunday Podcast on Apple Podcasts, Spotify, or wherever you listen — a new episode drops every Sunday. Loved This Episode? If you're enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast. Subscribe so you never miss a new episode of The Purfect Sunday Podcast. Sunday Obsessions Reusable Silicone Eye Patches The Ordinary Caffeine Solution Benefiance Wrinkle Smoothing Eye Cream 100% Silk Sleep Mask The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.  To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    18 min
  6. She Has Something: The Psychology of Looking Like a Woman Who Has Her Life Together

    May 3

    She Has Something: The Psychology of Looking Like a Woman Who Has Her Life Together

    "There's a kind of self-help that thinks the second you start caring about your appearance, you've abandoned the inner work. I think they have it exactly backward." Why are some women instantly read as confident, capable, and put-together — even before they've said a word? It's not better genes, more money, or hours in front of the mirror. It's the Halo Effect — and once you understand the psychology behind it, you can use it in your own life without overhauling anything. In this Sunday's episode, I'm walking through what the Halo Effect actually is, why it shapes how the world responds to women, and the six small, high-impact beauty habits that consistently make a woman look like she has her life together — skincare, grooming, hair, makeup, scent, and the way you dress your body. I'm also sharing the part most beauty content leaves out — the inner halo. Because what reads to other people as "she has something" isn't performance. It's what happens to you when you start consistently keeping promises to yourself, even at the bathroom sink at 11 p.m. This is one for the woman who wants to grow as a person and show up looking like herself, but better. No PhD. No clinical expert. Just one woman sharing what she's actually paid attention to. In this episode: What the Halo Effect is, why it works, and how it shapes everything from job interviews to datingThe reverse halo effect (or "horn effect") — and why it mattersThe six highest-impact habits to focus on: skincare, brows/nails/lips, hair, makeup, signature scent, and clothesThe "2 out of 3" rule that keeps you looking polished even on hard daysThe inner halo — how consistent self-care quietly changes how you walk through the world This Week's Self-Improvement Challenge Choose one or two habits from today's episode and practice them every day for seven days. Notice how you feel, how people respond, and what shifts inside. Small, consistent actions are how real confidence gets built. Sunday Obsession  Jan Marini SkinSolutions NeuroSmooth Face Serum The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. New episodes every Sunday morning. Hosted by Monti— To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Loved This Episode? If this resonated with you, share it with a woman in your life who needs to hear it. And if you're enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast. Subscribe so you never miss a new episode of The Purfect Sunday Podcast. Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    28 min
  7. The Mindset Shifts That Change How You Live, Move & Protect Your Energy (Part 3)

    Apr 22

    The Mindset Shifts That Change How You Live, Move & Protect Your Energy (Part 3)

    In this final part of the 3-part series, we’re diving into the mindset shifts that quietly—but powerfully—change how you move through life, protect your energy, and show up for yourself daily. Because real transformation isn’t always loud or dramatic… It’s often built through small internal shifts that reshape your thoughts, habits, and emotional responses. In this episode, we explore how to: Stop believing every thought your mind tells youRelease the need for external validationBuild lasting change through tiny daily habitsPractice self-kindness in a deeper, more intentional waySet boundaries by unsubscribing from chaos If you’re ready to feel more grounded, clear, and in control of your energy—this episode will meet you exactly where you are. What We Cover in This Episode Why not every thought is true (and how to challenge your inner dialogue)How to stop seeking validation and trust your own pathThe power of small habits and how they compound over timeWhat self-kindness actually looks like in daily lifeHow to protect your peace by filtering what you consumeWhy your environment (digital + social) impacts your mental stateCreating intentional morning and evening routines for clarity and calm -This Week’s Challenge Choose one mindset shift from this episode and intentionally practice it this week. Maybe that looks like: Questioning negative thoughts instead of believing themLogging off earlier at nightSpeaking to yourself with more compassionOr committing to one small habit dailyTiny shifts → lasting change. Specific Items Mentioned in Episode  Higher Dose Infrared PEMF Mat -Leave us a 5-STAR review  (with a compliment—It’s greatly appreciated and I read them all!) To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

    14 min
  8. Mindset Shifts for More Peace, Confidence & Emotional Balance (Part 2)

    Apr 22

    Mindset Shifts for More Peace, Confidence & Emotional Balance (Part 2)

    In this episode of The Purfect Sunday Podcast, we’re continuing the conversation on powerful mindset shifts that can truly transform your life from the inside out. If you’ve been craving more peace, stronger boundaries, deeper self-trust, and emotional stability in your everyday life… this episode is for you. We’re diving into 5 life-changing mindset shifts that will help you: Regulate your nervous systemRelease the pressure to rush your growthSet boundaries without guiltEmbrace personal evolutionProtect your energy unapologetically These aren’t overwhelming life overhauls. They’re simple, intentional shifts that—when practiced daily—can completely change how you experience your life. What We Cover in This Episode Why peace is a choice, not a circumstanceHow to create micro-moments of calm in your daily routineThe truth about slow growth (and why it’s actually powerful)How to set boundaries without over-explainingWhy “no” is a complete sentenceLetting go of old identities and giving yourself permission to evolveUnderstanding why your growth can trigger othersHow to protect your energy and limit access to your timeThe connection between your environment and your emotional well-being -This Week’s Challenge Choose one mindset shift from this episode and intentionally practice it this week. Start small. Stay consistent. And notice how your energy, mood, and mindset begin to shift. Leave us a 5-STAR review  (with a compliment—It’s greatly appreciated and I read them all!) To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

    18 min
  9. Tiny Mindset Shifts That Instantly Elevate Your Energy & Outlook (Part 1)

    Apr 22

    Tiny Mindset Shifts That Instantly Elevate Your Energy & Outlook (Part 1)

    In this episode, Monti shares 5 powerful mindset shifts that can completely change how you experience your daily life—without requiring money, major life changes, or complicated routines. Because sometimes the biggest breakthroughs come from the smallest internal shifts. If you’ve been feeling overwhelmed, stuck, or out of alignment—this episode is your reset. What You’ll Learn in This Episode How shifting from “I have to” → “I get to” can instantly improve your mindsetWhy you’re not behind in life—you’re aligning with your own timelineThe truth about rest, burnout, and nervous system regulationHow to trust that what’s meant for you won’t require forcingWhy you don’t need to respond to everything immediately to protect your peace and energy This Week’s Challenge Choose one mindset shift from this episode and intentionally practice it throughout your week. Small shifts → massive change. Leave us a 5-STAR review  (with a compliment—It’s greatly appreciated and I read them all!) To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

    15 min
  10. 6 Game-Changing Wellness Habits to Upgrade Your Daily Routine (Energy, Glow & Balance)

    Apr 16

    6 Game-Changing Wellness Habits to Upgrade Your Daily Routine (Energy, Glow & Balance)

    In this first episode, Monti breaks down 6 simple yet powerful wellness habits that can transform your energy, mood, and overall glow—without overwhelming your routine. Because real transformation doesn’t come from doing everything perfectly… It comes from doing the right small things consistently. If you’ve ever felt like you need to completely overhaul your life to feel better—this episode is your reset. What You’ll Learn in This Episode How tiny daily habits can create massive lifestyle shiftsThe connection between hydration, energy levels, and glowing skinWhy walking is one of the most underrated wellness habitsHow to support your lymphatic system for less puffiness + more energyThe truth about sleep routines for women’s healthHow journaling can improve your mental health, clarity, and manifestationWhy strong boundaries are essential for protecting your peace and energy This Week’s Challenge Pick one small habit from this episode and stay consistent with it this week. -Leave us a 5-STAR review  (with a compliment—It’s greatly appreciated and I read them all!) Specific Items Mentioned in Episode Kiehl's SPF 50 SunscreenLMNT Zero Sugar ElectrolytesHydro Flask Water BottlesGua Sha StoneHatch Alarm Clock To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE To check out my LTK, click HERE To check out my ShopMy click HERE To check out my Amazon Storefront, click HERE Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

    19 min
  • 10 Episodes

5
out of 5
21 Ratings

About

For women who want to grow as people, without pretending they don't care how they show up. The Purfect Sunday Podcast is a weekly self-improvement show for the woman who's done with hustle culture and bro-y self-help — but still wants to grow. I'm Monti. I'm not an expert — I'm just a woman who's been paying attention and figuring things out. Each Sunday morning I show up with a story, a lesson I learned the hard way, and one thing to take into your week. Real talk from one woman to another — about mindset, healing, attachment, money, boundaries, the soft life, the mother wound, and the small beauty habits that genuinely change how you move through the world. Because here's what nobody else is saying: caring about your inner life and caring about how you show up aren't opposites. They're the same project. You don't have to choose between healing and a great hair day, between doing the work and looking like a woman who has her life together. New episodes every Sunday morning. Pour your coffee, settle in, and hit subscribe. Have a Purfect Sunday. — Monti · @Monti_Wheeler

Information

  • Creator
    Monti Wheeler
  • Years Active
    2K
  • Episodes
    10
  • Rating
    Explicit
  • Copyright
    © All rights reserved.
  • Show Website
    Purfect Sunday