You know those times when you realize you’ve been scrolling for 45 minutes and don’t even remember what you saw? Or when you reach for your phone before you’ve even opened both eyes? This episode will forever transform your relationship with your phone, once and for all. Josie dives into what’s really happening in your brain every time you scroll, and how to actually stop (without a digital detox, deleting Instagram, or relying on more willpower). This isn’t about productivity; it’s about hacking your brain to feel present in your life again. By the end of this episode, you’ll learn the science behind your screen habits and the exact daily resets that helped Josie feel less addicted (without even trying). If your phone has been running the show lately, this is your reset.

Feeling bloated, unhealthy, or like you “messed up” your health goals after Thanksgiving or a holiday party? In this solo, Josie is walking you through The Real Reset Routine: her go-to tools to support digestion, energy, hormones, and mindset after indulgent weekends or holiday parties—no shame, no extremes, and definitely no detox teas. You’ll learn why sleep is more effective than any cleanse, how to eat more (not less) to feel better, the hydration hack that actually works, and how to shift your mindset from guilt once and for all. Plus, Josie shares all of her tricks and health hacks she relies on during the holiday season. Whether you’re still living off leftovers or already facing a calendar full of holiday events, this episode will help you feel grounded, healthy, and connected to your body—without skipping the pecan pie.

What if the secret to healing your gut, reducing cellulite, relieving chronic pain, and unlocking your best body wasn’t a supplement or a new workout routine, but something already inside your body? In this jaw-dropping episode, Josie is joined by Ashley Black—award-winning fasciologist, bestselling author, and creator of the viral FasciaBlaster. She’s the woman behind the fascia revolution and has helped A-list celebrities, pro athletes, and millions around the world transform their health and confidence through a system no one else is talking about. Ashley shares her unbelievable story of surviving juvenile rheumatoid arthritis, a life-threatening infection, and a near-death experience that radically shifted her life’s purpose. She dives into the mind-blowing science behind fascia (your body’s connective tissue network) and why it might just be the missing link in your wellness routine.

If your energy is low, your cravings are more intense, and your usual healthy habits suddenly feel harder, there’s a reason for that–and a solution. In this solo episode, Josie breaks down the Hot Girl Formula for seasonal wellness and explains the biology behind how your body changes in winter. From metabolism and digestion to mood and energy levels, you’ll learn what’s really happening beneath the surface and how to support your body through it. This episode is a mindset shift, but it’s also packed with tangible tips to help you eat, move, rest, and show up in a way that actually feels doable right now. If you've been feeling off and can't quite figure out why, or if you're tired of hitting a slump in motivation and wellbeing every winter, this episode will leave you with a clear understanding of your body and tangible tools and routines that will make a massive difference.

 If you’ve ever opened your fridge, felt instantly overwhelmed, and ended up eating boxed mac and cheese or a frozen Trader Joe's meal (again)—this episode is for you. Josie is sharing her exact routine for eating healthy when you’re short on time, low on energy, and not in the mood to cook. She breaks down her 5-4-3-2 Grocery Flow system, a 20-minute prep routine, and the go-to meals that make nourishing your body simple, satisfying, and even fun. Plus, Josie spills her favorite flavor hacks, her lazy meal upgrades, and how syncing your meals with your cycle can take the stress out of planning what to eat.

What if the secret to transforming your life wasn’t a total overhaul, but seven tiny daily habits that take less than 30 minutes? Andrea Leigh Rogers is the founder of the internationally beloved fitness method Xtend Barre, bestselling author of Small Moves, Big Life: 7 Daily Practices to Supercharge Your Energy, Productivity, and Happiness (in Just Minutes a Day), and a powerhouse of energy, inspiration, and strategy. In this high-impact convo, she shares the rituals and mindset shifts that have transformed thousands of women’s lives. From her genius breakfast hack to how she preps her body for sleep in under five minutes, to the productivity method that will rewire how you show up every day—this episode is a must-listen if you’re craving more clarity, alignment, and a life that finally feels like yours.

This isn’t your basic gratitude list. In this brand new format of our monthly reset series—now reimagined as The Monthly Curriculum—we’re going way deeper than "three things you're grateful for." Think: rewiring your brain, regulating your nervous system, and attracting the life you want through powerful, embodied gratitude. This episode turns November into a masterclass in living with intention. Josie walks you through your full monthly syllabus: from the reflection questions that matter, to new hot girl habits rooted in presence and awe, to mindset shifts, journaling prompts, and real tools for emotional expansion. You’ll learn how to see your life through the eyes of your younger self, how to be grateful for the hard things, and how to actually feel the fullness of your life instead of just checking boxes. Plus: extra credit challenges, book recs, movie assignments, and a major glow-up energy forecast.

Welcome to your official Winter Arc era. Josie is walking you through your step-by-step blueprint to level up—physically, emotionally, and energetically—by the end of the year. If you’ve been feeling stuck, disconnected, or waiting for January to start fresh, this episode will flip the script. Josie dives into the viral "winter arc" trend, why it's actually the best time of year to reset your wellness, and exactly how to reconnect with your body in a way that feels nourishing, not punishing. From habit psychology and macronutrient timing to liver rituals, walking tips, and the wellness routines that actually stick, this episode gives you 8 specific, radically empowering strategies to glow up from the inside out.

Josie shares her full daily walking routine, and micro wellness trends like the 6-6-6 walking method, manifestation walks, and hacks to optimize your walking for more benefits (in any amount of time). You’ll learn the science-backed benefits of walking (it's way more than you think), easy ways to get more steps in, and how to turn your walk into a manifestation ritual that changes your mindset. Whether you’re already a pro hot-girl walker or a Pilates girl who's learning a new way of thinking about fitness, this episode will inspire you to make walking your #1 fitness priority.

You've been told to "speed up your metabolism" with pills, teas, and calorie deficit, but what if everything you thought you knew about your metabolism (and weight loss) was wrong? Josie breaks down the truth about what your metabolism actually is, why it matters for way more than just weight, and the biggest myths keeping you stuck in cycles that don’t work. She explains what a healthy metabolism really looks like, how the wellness industry uses it as a scare tactic, and the everyday habits that actually support your metabolic health.

Bloating, breakouts, brain fog, sugar cravings, exhaustion, mood swings…If you’re dealing with any of these symptoms, your gut health is trying to tell you something. In this episode, we’re joined by Dr. Amy Shah—double board-certified MD, bestselling author, and the internet's go-to gut health guru—to break down what’s really going on in your gut and how to start healing it. From common gut issues like SIBO and leaky gut, to the most overlooked factors affecting your microbiome (hint: it’s not just food), Dr. Shah shares her go-to routine, non-negotiable gut habits, and the “30-30-3 method” that could change your mornings.

You know that “off” feeling that hits every fall? The low energy, the mood dips, the constant cold or sniffles? What if you could prevent it altogether? Naturopathic doctor Dr. Erin Stokes is back to help you glow up from the inside out before the seasonal shift throws you off. You’ll learn exactly how to prep your body and mind right now to feel grounded, energized, and balanced all season long. Dr. Stokes shares expert strategies for supporting your hormones, immune health, sleep, and mood going into the new season—plus actionable wellness rituals to carry into your autumn routine. Consider this your official fall glow-up.

What do the healthiest women in the world do every single day to stay vibrant, energetic, and strong well into their 80s, 90s, and beyond? In Part Two of this series, Josie pulls from the timeless wisdom of the longest living populations and the cutting-edge strategies of modern biohackers to bring you seven specific, actionable daily habits that actually work.

You know Hannah Bronfman as an entrepreneur, content creator, DJ, and wellness trailblazer, but in this intimate conversation, she’s pulling back the curtain on the real story behind her success. From launching a beauty tech startup in her early 20s (and the heartbreak of watching it fall apart) to becoming one of the most trusted voices in wellness, Hannah gets real about the pivotal lessons she learned the hard way: cofounder breakups, hacks that helped her get ahead, and the daily rituals that keep her grounded while growing an empire. Of course, we also chat about Hannah’s go-to supplements, the biohacking practices she swears by, her approach to nourishing her body with kids, and how she intuitively balances her busy life with wellness. You'll learn everything from her best health tips to what she wishes every woman knew about equity, ego, and negotiation. This episode is part career confessional, part wellness masterclass—and an empowering reminder that your success doesn’t have to look like anyone else’s.

Jess Kane is the CMO of BodyBio, a brand at the forefront of cellular healing—and in this episode, she’s pulling back the curtain on the future of wellness. We get into real detoxing, the truth about seed oils, the gut–brain connection, mitochondrial health, and how inflammation and environmental toxins may be affecting everything from your energy to your fertility. Jess shares how repairing your cell membranes—yes, down to the cellular level—is the next frontier in longevity, hormone balance, and full-body optimization. From PCOS to mold illness, leaky gut to brain fog, she breaks down the root causes and the life-changing protocols to heal. This episode is basically a masterclass in how to heal your body from the inside out. If you’ve ever felt overwhelmed by the supplement aisle, confused by wellness trends, or just want to feel your best every damn day—this one’s for you.

If you’ve ever felt like a completely different person week to week—extra social one day, craving alone time the next, energized, then suddenly exhausted—you’re not crazy, you just don't know how to live with your reproductive cycle. Naturopathic doctor Erin Stokes is back to break down exactly what’s happening during each phase of your cycle and how to work with your hormones (instead of fighting them). Dr. Stokes shares game-changing insights on what to eat, how to move, when to rest, and why syncing your routines with your cycle might be the key to unlocking your most radiant, balanced self. Whether you’re new to cycle-syncing or just ready to feel more in control of your body, this episode will change how you show up for yourself all month long.

Josie is breaking down what detoxing really means—and it’s not what the wellness industry has told you. This episode flips the script on detox culture and gives you the real science (in a totally relatable way) on how your body already knows how to detox on its own. Josie debunks common myths, explains how toxins affect your body, and shares the exact steps she uses to support her detox systems—think simple habits that leave you feeling energized, clear, and like your best self this summer (no overpriced powders required). Josie also shares her daily routine when her body needs a little extra detox support, and the recipes and supplements she goes to after a holiday weekend or vacation. If you’ve ever felt guilty for enjoying an ice cream or hot dog or panicked Googled “detox plan” on a Sunday night, this episode is for you.

We’re back with your favorite monthly tradition: a soul-refreshing reset. This week, Josie is recapping the biggest "aha" moments from June episodes (because let’s be real, with everything from world news overload to our Love Island obsessions, you might’ve missed a gem or two), all focused on this month's theme: empowerment, and tangible tips you can start doing today to drastically make you feel more empowered. Stay tuned for July's intentions and tangible ways to create your reality from the inside out. If you’re craving clarity, confidence, and a little community girl chat, this episode is your end-of-month energy shift.

Ever wonder what the healthiest women in the world are doing every day? In this episode, Josie's diving deep into the daily routines of longevity queens, wellness girlies, and next-level biohackers—from Blue Zones to wellness icons. Josie breaks down the 7 habits that are proven to optimize energy, longevity, and glow. Expect research-backed advice, relatable tips on how to seamlessly add these routines to your life, and game-changing rebrands of what it really means to be healthy. Whether you're here for longevity secrets, next-gen wellness tips, or just need a bounce-back protocol that works—this is your go-to guide to becoming the healthiest version of you.

Katie Austin is a fitness icon and featured Sports Illustrated model. In this refreshingly real conversation, Katie opens up like never before about the insecurities she struggled with growing up and how she learned to see fitness as a way to fuel joy, not punishment. We dive deep into: What to do when you're lacking motivation to work out, how long you actually need to exercise to get real results, Katie's protein routines and hacks, and the surprising shift in mindset that transformed her confidence and career. Katie is rewriting the wellness rules so you not only actually love your body more, but can make the most of your entire life.