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Are you stuck in a job, habit, or relationship that’s not serving you? Maybe you’re struggling with whether you should stick it out a little longer in case it gets better. In this episode, I share the approach I use with coaching clients who are feeling unsatisfied and unfulfilled to help them gain clarity, get unstuck, and start taking action to create the life, habits, and relationships they dream of. I explain how to articulate the fear behind your resistance to change, how to make as many uncertainties in your situation “certain” to reduce that fear and anxiety, and a simple tracking system I use with my clients that will help you know when it’s time to leave. My unique approach is flexible and helpful no matter where you are feeling stuck, whether it’s your career, your marriage, a friendship, or an unhealthy habit like alcohol.

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Fellow This Naked Mind coach and friend Christy Osborne joins me to celebrate my five-year anniversary of quitting drinking. 

I share my alcohol story, including my “last straw(s)” and talk about everything that has changed for me (big and small!) since I had my last drink.

Christy and I discuss some of the surprise gifts of going alcohol-free, how we parent and role model around the topic of drinking, and we both share a drinking story that used to bring us shame but now just makes us proud to be non-drinkers. 

I reflect on empty nesting and how different the last few months would likely have looked if I hadn’t stopped drinking.

Christy and I discuss the evolution of the sober curious movement and the normalization of the conversation around sobriety as nothing more than a positive wellness choice.

Questioning your drinking? Start here (for free): ...

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My best friend Megan and I, who have five young adult children between us, reflect on our transition to an empty nest together this fall. We share the story of our unique lifelong friendship, and our shared experience entering motherhood, midlife, and now empty nesting together. We recount some of our favourite parts of living without kids again and some of the unforeseen challenges (or are they perks?) like chocolate-covered peanuts for lunch and key lime pie for dinner, playlist control (Piano Chill, anyone?), finding a “new normal” with your partner, and the lack of any requirement to follow a routine.

We discuss the toughest parts of not having your children close by and share what we did to find our own sense of purpose before our nests emptied and how that has helped to make this a surprisingly joyful time of life. We explore the idea of anticipatory grief and provide some very helpful insight into how to...

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In today’s episode, my regular co-host and bestie Dr. Sarah Baillie, N.D., joins me to talk all things teenagers. We are by no means parenting experts, but we have loads of collective experience when it comes to mothering teens. We share our top insights and tips including strategies to diffuse tension, improve communication, and re-frame the teenage years to increase the joy and decrease the common frustrations and stressors that often arise for women in midlife who are parenting young adults.

Topics include how to take it all less personally, how to de-escalate a disagreement, how to manage a moody teen, and how to worry less and love them more.

It’s an honest, raw, and funny conversation (as always!) between two moms who get it.

Don’t miss this one!

There's still time to join my January REWIND small group mindful break from alcohol!

The program starts Jan 6, 2023: www.wendymccallum.com/rewind

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How many years have you made New Year promises only to find yourself making them all over again 12 months later?

I share my Top 10 Tips for making lasting habit change in 2023 and every year thereafter in this bite-sized solo episode. With these strategies, you’ll make permanent, meaningful changes this year instead of giving up when “life gets lifey”, as it always does.

Learn about trying different, not harder, stacking small change, the power of positive emotion, and the pitfalls of a deprivation and willpower-based plan.

Discover how to plan for real life this time, anticipate roadblocks and create contingency plans that will keep you on track. You’ll leave this episode with a brand-new framework for goal setting in 2023!

Ready to set yourself up for a truly successful alcohol experiment in 2023? Join me in my incredibly popular 6-week small group program for women, REWIND. It starts Jan 6, 2023. Until Jan...

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Wait! Before you say, “But I don’t have a problem with alcohol”, know this – my tips in this bite-sized solo episode are critical to making permanent, meaningful change in ANY area of your life. Whether your coping mechanism of choice is red wine, salt and vinegar chips, cupcakes, or Nordstrom Rack, there’s something in this episode for everyone.

Learn the 3 C’s of making change with an experiment mindset, how this approach changed EVERYTHING for me in January 2018 and led to me being almost 5 years alcohol-free, and why it’s the underpinning of every session I coach and program I create.

Ready to set yourself up for a truly successful alcohol experiment in 2023? '

Join me in my incredibly popular 6-week small group program for women, REWIND.

I only run this once a year, so don't miss out! 

Group starts January 6, 2023. Until Jan 2nd, save $100 with code...

Watch the podcast, above, or listen below.

It’s the 100th episode of Bite-Sized Balance!

In today’s episode of ‘the little podcast that could’, my regular co-host and bestie Dr. Sarah Baillie, N.D., joins me to celebrate 100 episodes of Bite-Sized Balance, the “fake” podcast that I started over two years ago.

We each choose a handful of episodes that stand out for us from past seasons and discuss why you should give them a listen if you haven’t had the chance or are a new listener to the show.

We also talk about feeling “couchy”, the pitfalls of Daylight Savings Time, and Sarah’s newfound passion for coaching.

Here are our favourite episodes with the links to watch on my website (you can also listen to all of these on your preferred podcast platform):

Episode 1: The Meno Whisperer (Dr. Sarah Baillie, N.D.)

...

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Kelley Kitley is a Licensed Clinical Social Worker and therapist with over 20 years of experience in the field, a sought-after international mental health media expert, a mom of four, and a bestselling author of her autobiography of survival “My self.” She has appeared in hundreds of publications, podcasts, live news, and radio shows including The Today Show, The Chicago Tribune, Self magazine, Shape, Dr Oz, The Drew Barrymore Show, the Wall Street Journal, and the Oprah Magazine, and owns Serendipitous Psychotherapy, in Chicago. 

Kelley shares her story of trauma, alcohol dependence, and recovery as well as some of her best strategies as a therapist for helping women reduce overwhelm and get more present in their lives.

Kelley and I discuss why anxiety is on the rise and the growing epidemic of “busyness” for women. 

We provide practical, accessible ideas for creating moments of mindfulness in your...

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Racquel Reid is a certified This Naked Mind coach with a unique story of recovery. In this episode, Racquel shares her drinking story and explains why her life got smaller 11 years ago when she first stopped drinking, and how after years of feeling “abnormal” and hiding away from the world, she rediscovered her power and magic and has built a life beyond what she could have imagined.

Both in the “zigs and zags” of menopause, Racquel and I discuss how happy we are to be alcohol-free at this stage of our hormonal lives and how we have both discovered confidence and clarity in menopause.

Racquel shares her next big leap: taking her coaching business on the road as she explores South America and Eastern Asia on her own.

As a coach, Racquel works primarily with women who have already stopped drinking but are feeling disempowered and less than magical about their own lives.

More about Racquel: ...

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Dr. Brooke Scheller is a Doctor of Clinical Nutrition, Certified Nutrition Specialist, and expert in nutrition for alcohol use by impacting gut and brain health. She is a leader in the wellness space, pioneering the understanding of how alcohol impacts the gut, our nutritional pathways, and the brain through nutrient deficiencies.

In this episode, Dr. Brooke shares what led her to challenge her relationship with alcohol and stop drinking during the pandemic.

Brooke and I discuss how drinking affects our hormones in midlife, including our reproductive and thyroid hormones, and our blood sugar management.

Dr. Brooke explains how drinking less can help us feel better and how our food choices can help us to cut back without feeling deprived.

She provides some simple actionable steps you can take now to give your body more of what it needs to create and manage your hormones. It’s a fascinating discussion you won’t want to...