The Catapult Effect

Katie Wrigley
  • 4.9 (43)
  • Alternative Health
  • Updated Weekly

The Catapult Effect is a podcast for entrepreneurs who look successful on the outside, but are carrying more than is sustainable on the inside.Season 4 centers on one core theme: creating more ease in the life of the entrepreneur. Season 4 is scheduled to begin in March 2026.Each week, host Katie Wrigley shares grounded, practical conversations with guests who help reduce pressure — not add to it. Guests include practitioners, strategists, and experts working in areas such as nervous-system support, ethical AI, automation, SEO, addiction and craving support, and other approaches that make business and life more sustainable.Episodes are released weekly and often structured in two parts (15–20 minutes each), allowing for focused conversations that respect attention and nervous-system capacity.This show is designed for entrepreneurs who have already “done the work,” yet still feel stretched, overwhelmed, or quietly struggling — whether in their business, their body, or their day-to-day life. Season 2 is dedicated to first responders. Season 3 focuses on professionals. Don't miss out on Season 1 when it was known as The Pain Changer®. Discover valuable wisdom on pain management and various techniques to reduce pain. Tune in and start your journey to transformation and resilience!

  1. 23h ago

    Boundaries, Self-Worth and Saying No with Barb Nangle | Part 3 of 3

    Summary: In Part 3, Barb and Katie wrap up with a conversation about time boundaries, why rest feels unsafe, and what is really happening in the nervous system when we cannot stop producing. Barb shares how she went from coaching seven days a week and recording her podcast on Sunday nights to protecting her weekends entirely, and how the Pomodoro technique and time blocking changed her ability to focus and create. She also speaks candidly about her own journey with scarcity, the deeply internalized belief that she needed to produce to be worthy, and the practice she now uses to interrupt catastrophic thinking before it takes over. Key Takeaways → Discipline equals freedom. Structure does not cage you. It gives you the container within which you can actually feel safe and creative. → Time blocking and the Pomodoro technique are boundaries. Working in focused 25-minute blocks with intentional breaks is not just a productivity hack. It is a form of self-respect. → Rest feels unsafe because of what comes up when we stop. Thoughts, feelings and fears that we have been numbing or avoiding start surfacing. The avoidance of those feelings is what makes rest feel dangerous. → Feelings move through faster than we think. Barb describes fully experiencing a wave of suppressed emotion in seven to fifteen seconds. Years of bracing to avoid something that lasts less than a minute. → Internal boundaries are real. Boundaries of self-containment means noticing when catastrophic thoughts start and choosing to interrupt them. You get to decide what you think about. → The fear of rest is usually the fear of inadequacy or the belief that you need to produce to be worthy. Slowly teaching your nervous system that it is safe to be at rest is a practice, not a switch. → Worry has never been what gets us through hard times. Presence has. Being in the current moment is the practice that actually builds resilience. Where to Find Barb Free 30 minute "Say No without Guilt" call Podcast Website LinkedIn Youtube What's Draining Your Boundaries Quiz Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    33 min

  2. 5d ago

    Boundaries, Self-Worth and Saying No with Barb Nangle | Part 2 of 3

    Summary: In Part 2, Barb and Katie continue the conversation by going deeper into what happens when you actually start building boundaries and why the transition period feels so uncomfortable. Barb shares her own journey from volunteering for 15 nonprofits to learning to pour from the overflow, and introduces the concept of picking your discomfort: the lifelong, never-ending discomfort of dysfunction, or the finite discomfort of growth. They also get into how boundaries show up specifically in business, with a detailed case study of a social media manager who went from giving everything away for free to building a thriving, boundaried client base. Key Takeaways → You cannot pour from an empty cup. The only way to have overflow for others is to fill your own cup first. This is not selfish. It is self-preservation. → Pick your discomfort. The discomfort of dysfunction is lifelong, never-ending and gets worse over time. The discomfort of growth is finite and has healing on the other side. → The people who push back when you set boundaries are the people who benefited from you having none. Their reaction is not a sign you did something wrong. → Discomfort does not mean danger. This is one of the most important things to internalize as you build new boundary patterns. → Niching is a boundary. Saying clearly who you serve and who you do not is one of the most powerful limits you can set in your business. When you try to serve everyone, you serve no one. → Undercharging is a boundary issue. When you price below your worth, it is rooted in the same childhood pattern of needing others to be okay with you to feel safe. → Scope creep is a boundary issue. Giving more and more beyond what was paid for is people-pleasing in a business context and it depletes you just as fast. → Building new boundary patterns takes time but the pull back to old patterns gets weaker and weaker the more you practice. Every time you hold a boundary, you build self-trust. Where to Find Barb Free 30 minute "Say No without Guilt" call Podcast Website LinkedIn Youtube What's Draining Your Boundaries Quiz Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    24 min

  3. Jul 1

    Boundaries, Self-Worth and Saying No with Barb Nangle | Part 1 of 3

    Summary: In Part 1, Katie sits down with Barb Nangle, boundaries coach, speaker, author and podcast host of Fragmented to Whole, for one of the most grounding conversations this season. Barb's life transformed at age 52 through 12-step recovery, where she discovered that the antidote to decades of codependence, people-pleasing and self-neglect was learning to build healthy boundaries. She opens with one of the most powerful definitions of boundaries Katie has heard: boundaries are where you end and another person begins. They are not walls. They are the distance at which you can love both yourself and someone else at the same time. In Part 1, they explore what codependence really looks like in everyday life, why people-pleasing is a survival mechanism rooted in childhood, and how integrity and boundaries are inseparable. Key Takeaways → Boundaries define where you end and where someone else begins. Without them, you do not even know what you want, like, need or prefer because you are constantly molding yourself around others. → Boundaries are the distance at which I can love both you and me simultaneously. Before boundaries, Barb was loving others while completely neglecting herself. → People-pleasing is a survival mechanism, not a character flaw. We learn early that we need the adults around us to be okay with us to survive. That pattern runs into adulthood without us realizing it. → Integrity and boundaries are the same thing. Living in alignment with your values and honoring what is okay and not okay for you is what integrity actually looks like in practice. → You can act your way into right thinking. You do not have to wait until you feel worthy to start setting boundaries. The feeling of worthiness follows from the action. → Intergenerational dysfunction is real. Our parents did what they knew how to do. Forgiveness becomes possible when you understand they literally could not do what they were not capable of. And you get to stop the cycle. → Your nervous system chooses relief over protection. When your system is in an internal emergency, you default to whatever has historically relieved the discomfort, even if it is the dysfunctional pattern. Where to Find Barb Free 30 minute "Say No without Guilt" call Podcast Website LinkedIn Youtube What's Draining Your Boundaries Quiz Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    20 min

  4. Jun 25

    WTH does a "regulated nervous system" even mean?

    Summary In this episode, Katie Wrigley demystifies nervous system regulation, clarifying what it truly means and how to achieve it. She shares practical tools, personal stories, and debunks common myths to help listeners understand and regulate their nervous systems effectively.  Takeaways Nervous system regulation is not about feeling calm all the time. Tools like cognomovement can help regulate the nervous system. Feeling emotions is essential; the goal is to process and come back to regulation. A regulated nervous system allows handling life's chaos with more ease. You don't have to give up chaos to be regulated; only dysregulation needs to be addressed. Resources: Private podcast: The Reclaimed Life Audio Files your decompression tank Online Program for Nervous System Regulation Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    21 min

  5. Jun 4

    It's Coming: From Crutches to Half Marathon

    Summary: In this special solo episode, Katie officially announces her upcoming book, From Crutches to Half Marathon: A Cognomovement Journey from Childhood Trauma to a Reclaimed Life. She shares the story behind why she wrote it, who she wrote it for, and what is inside. From the 18 months she spent mostly on crutches and the temporary disability that changed everything, to the forgiveness practice that got her knee straight in two to three weeks, to completing a half marathon just six years later at nearly fifty years old, this is a deeply personal and honest look at what healing from childhood trauma and chronic pain can actually look like. Katie also opens up about her mom's advanced dementia, the grief of watching someone you love fade away, and how writing this book 15 minutes at a time over several years became one of the most meaningful things she has ever done. 👉 Grab your copy and join the waitlist here: www.katiewrigley.com/book Key Takeaways → The book is called From Crutches to Half Marathon: A Cognomovement Journey from Childhood Trauma to a Reclaimed Life. It is coming very soon. → Katie wrote this book for the person looking for a thread of hope to hold onto. Whatever state you are in, it does not have to stay that way. → Post-traumatic stress is not a disorder. Katie deliberately avoids the word disorder because it implies permanence that simply is not true. There is so much that can be done. → Forgiveness got her knee straight. Within two to three weeks of starting to meditate and practice forgiveness, Katie's housemate noticed she had stopped limping. She had not been able to walk without pain in over a year. → Everything you need to heal is already inside you. Her first wellness coach Shannon Lee planted that seed when Katie did not believe it. The book is proof of what became possible when she started to act on it. → Big goals happen 15 minutes at a time. Katie wrote the entire book in her morning scribing practice, 15 minutes a day, on a tiny iPad. Consistency over intensity. → Beta readers described the book as relatable, gripping and something they could see themselves in. That was exactly what Katie set out to create. Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    18 min

  6. Jun 2

    Why Your Website Isn't Bringing in Leads (And How to Fix It)

    Summary: In this episode, Katie sits down with Jennifer DeMarco, WordPress web designer and SEO strategist with 14 years of experience helping service-based business owners turn their websites into consistent lead generators. Jennifer breaks down what SEO actually means beyond the surface-level advice most entrepreneurs receive, why the psychology of your website matters more than how it looks, and the most common mistakes that keep talented business owners invisible online. She also shares practical, actionable steps you can take today to start bringing in traffic and converting it, even if you are starting from scratch. Key Takeaways → Your website should lead with who you help, how you help them and why. In a trust recession, visitors need to see themselves in your site immediately. It is not about you. → SEO has two sides: technical and content. Technical covers heading structure and keyword research. Content covers what you are actually blogging about. Both have to work together. → Blogging about the wrong things actively hurts your SEO. If your blogs are not tied to your core service topic, Google cannot connect you to the right searches. → Think of your website as the trunk of a tree. Social media, YouTube, Reddit and every other platform are branches that bring people back to the trunk. Traffic flows in, not out. → Heading structure matters more than most people realize. A beautiful website ith poor H1, H2, H3 structure is invisible to Google. The design and the backend have to be aligned. → SEO takes a minimum of three months to gain traction and up to twelve months in competitive niches. The best time to start is today. Waiting six more months just delays your results by six months. → Consistency beats volume. One blog per month done consistently is better than five in one week and nothing after. Google rewards ongoing activity. → Answer the questions your ideal clients are asking when they lay their head down at night. That is your content strategy in one sentence. → Reddit is an underused SEO tool. Answer people's real questions in your niche without self-promoting, and let your profile do the work of pointing people back to you. → DIYing your website has a long-term cost. Starting with a properly built, SEO-focused site saves you from having to tear it down and rebuild it later. Where to find Jennifer Website Why Your Website Isn’t Bringing You Leads (Yet) Instagram Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    33 min

  7. May 19

    Stop Saying "My Anxiety." Your Body Is Listening.

    Summary: In this solo episode, Katie shares what she calls her biggest pet peeve and it is not aimed at the people doing it. It is aimed at the system that taught them. The habit? Making anxiety, depression, trauma and pain yours by saying "my anxiety," "my trauma," "my depression." Katie explains why this small language shift has a profound neurological and energetic impact, how your cells are literally listening to the words you use, and why your brain will find proof for whatever you claim as your identity. She shares the story of Liz Larson noticing her sweatshirt at her first CognoConscious event, a client who stopped using the word anxiety entirely and transformed their life, and practical ways to start shifting your language today so your nervous system can actually start to heal. Key Takeaways → Stop saying "my anxiety," "my trauma," "my depression." When you make it yours, it gets deeper into who you are. Anxiety is not who you are. It is something you are experiencing. → Your cells are listening. Science has shown that even subatomic particles change their behaviour when observed or thought about. Your body is responding to every word you say about yourself. → Your brain wants to be right. Whatever you claim as yours, your brain will find proof for. Stop giving it the wrong target. → This is not your fault. Doctors, therapists and the medical system have taught you to speak this way. Awareness is the first step to changing it. → Try renaming it. One of Katie's clients stopped using the word anxiety and called it "the ick feeling" instead. That single shift was part of a complete transformation of their life. → Post-traumatic stress is not diagnosed until three to six months after an event. That window is an opportunity to neutralize the impact before it becomes part of your identity. → Add humour where you can. It is very hard to hold onto anxiety while you are laughing. Make a sound effect. Call it "the ugh." Take the power out of the word. → You are a human being who has had bad things happen to you. That is very different from being the anxiety, the depression, the trauma, or the pain. Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    14 min

  8. May 14

    Why You're So Easily Triggered Right Now (It's a Margin Problem)

    Summary: In this solo episode, Katie introduces the concept of margin, the inner space and capacity we have available to handle whatever life throws at us and why building it might be the most important thing an entrepreneur can do. She shares a moving story from a client who was in a car accident and, for the first time in her life, did not spiral. She simply assessed the situation, checked on others, and took action. That calm was not luck. It was margin she had built through nervous system work. Katie also opens up about a deeply personal season in her own life, watching someone she loves dearly fade away, and how she is navigating that grief by consciously protecting her margin, stripping back her to-do list, and giving herself permission to rest and feel. Key Takeaways → Margin is the space you have available to handle whatever life throws at you. The more nervous system work you do, the more margin you naturally build. → Suppressed emotions cost energy. Shame, fear, grief, guilt and anger all require enormous energy to hold down. Clearing them out gives you that energy back. → Anger is never the primary emotion. It always covers shame or fear underneath. Diffuse the pain beneath it and the anger dissolves. → Signs your margin is low: snapping at people, bracing when someone approaches you, difficulty sleeping, being easily triggered. These are not character flaws. They are nervous system signals. → External stressors reduce your margin. When life gets hard, the answer is not to push through harder. It is to take things off your plate so you have space to actually process what is happening. → Rest is productive. Katie gave herself a completely unstructured Sunday and got more done than she expected, felt better going to bed, and showed up with more energy the following week. → You are an energetic being. Einstein proved that mass and energy are the same thing. The stuck emotions you carry are literally weighing you down energetically. → Protecting your margin is not selfish. It is what allows you to show up fully for the people and the work that actually matter to you. Support the show Resources WebsiteFree Mini Cogno MondaysLearn more about CognomovementTry Cognomovement for yourself!Book a call with Katie Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder Mixed & Managed: JohnRavenscraft.com Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

    14 min
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4.9
out of 5
43 Ratings

About

The Catapult Effect is a podcast for entrepreneurs who look successful on the outside, but are carrying more than is sustainable on the inside.Season 4 centers on one core theme: creating more ease in the life of the entrepreneur. Season 4 is scheduled to begin in March 2026.Each week, host Katie Wrigley shares grounded, practical conversations with guests who help reduce pressure — not add to it. Guests include practitioners, strategists, and experts working in areas such as nervous-system support, ethical AI, automation, SEO, addiction and craving support, and other approaches that make business and life more sustainable.Episodes are released weekly and often structured in two parts (15–20 minutes each), allowing for focused conversations that respect attention and nervous-system capacity.This show is designed for entrepreneurs who have already “done the work,” yet still feel stretched, overwhelmed, or quietly struggling — whether in their business, their body, or their day-to-day life. Season 2 is dedicated to first responders. Season 3 focuses on professionals. Don't miss out on Season 1 when it was known as The Pain Changer®. Discover valuable wisdom on pain management and various techniques to reduce pain. Tune in and start your journey to transformation and resilience!

Information

  • Creator
    Katie Wrigley
  • Years Active
    2022 - 2026
  • Episodes
    156
  • Rating
    Explicit
  • Copyright
    © 2026 The Catapult Effect
  • Show Website
    The Catapult Effect