Good Girls Gotta Heal

In this episode, I'm bringing back my very first podcast guest ever, the brilliant Kelsey Wood, and honestly? This conversation felt like therapy, wine with your best friend, and a permission slip all rolled into one.   Kelsey is a licensed therapist who works with women navigating the ripple effects of childhood trauma, and she is not here to give you the soft, sanitized version of healing. We got into the real stuff — starting with her viral "Lioness vs. Golden Retriever" therapy approach and then diving headfirst into what it actually feels like to live child-free in a world that keeps asking when you're going to change your mind.   Whether you chose this path, love someone on this path, or life chose it for you, we're talking about all of it — the freedom, the grief, the friendships that start to feel awkward once everyone has a stroller, and the quiet confidence that comes from building a life that's genuinely yours.   We also got into the forgiveness myth — because if you've ever felt pressured to forgive someone just to "move on," Kelsey has something really important to say about that.   This one's for every woman who's tired of defending her worth, her choices, and her version of a full, meaningful life. You're going to feel so seen.      CONNECT WITH KELSEY Th viral Instagram postSee her offerings on the Website     CONNECT WITH MEGAN   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

For many of us, being a "good girl" wasn't just a personality trait—it was a survival strategy. But what happens when the relationship that is supposed to be our safest foundation becomes a source of enmeshment, codependency, and lost identity?   In this deeply moving episode, we sit down with Yelna Alrahman, a former "good girl" turned unapologetic woman, certified psychotherapist, and coach. Yna shares her powerful journey of growing up in a multicultural household where questioning parents was taboo, and how she became her mother’s primary emotional caregiver and "soulmate" by the age of ten.   We dive deep into the Mother Wound—the developmental rupture that occurs when a mother cannot provide the emotional attunement a child needs. Whether your mother is still in your life or has passed away, the effects of this wound follow us into adulthood, showing up in our careers, our body image, and the partners we choose.   In this episode, we explore: The Enmeshment Trap: Understanding the difference between a "deep friendship" and unhealthy codependency with a parent. Complex Grief: Navigating the confusing mix of devastation and relief when a toxic or heavy relationship ends. The "Good Girl" Identity: How attuning to your mother’s nervous system as a child leads to a lack of self-confidence and chronic indecision as an adult. Internal Family Systems (IFS): Why your "inner critic" is actually trying to protect your "inner child"—and how to get them to stop fighting. Professional Blocks: The surprising way the mother wound manifests as a fear of being seen or judged in your career and business.   Healing isn't about blaming; it's about reparenting. It’s about learning to sit with your own sadness without needing to "clean the house" or "fix a project" to escape it. Tune in to learn how to stop abandoning yourself and finally start belonging to you.   Connect with Yelna   Follow her on Instagram  Work with Yelna: Join the Self-Love Mastery group container   Grab Yelna’s My Dear Self journal to begin your own inner child visualization journey.    Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

Feeling like you're running on empty? You're not alone—and you're definitely not broken.   In this heartfelt conversation, host Megan sits down with Dr. Kerry Makin-Byrd, a clinical psychologist and burnout expert, to talk about something so many of us are experiencing but rarely name: burnout. Dr. Byrd's new book, Start Here, offers a lifeline for anyone who's ever felt like they're giving everything and getting nowhere.   This isn't your typical "just do more self-care" conversation. Dr. Byrd gets real about what burnout actually looks like (spoiler: it's not just being tired), why our support systems matter more than we think, and how self-compassion—not self-criticism—is the secret ingredient to healing.   Whether you're in healthcare, parenting, teaching, or just trying to keep it together in today's world, this episode will meet you exactly where you are.   What You'll Learn: The early warning signs of burnout (and why catching them matters) Dr. Byrd's three-step approach: soothe, transcend, and move—practical tools you can use today Why self-compassion isn't selfish and how to actually practice it (hint: try writing yourself a letter) The role of support systems in preventing and recovering from burnout How to check in with colleagues (and yourself) in ways that actually help Why fear is normal when you're trying to change and what to do about it The truth about systemic change vs. individual action and why we need both     Connect with Kerry   Check out her website Follow her on Instagram Get on her newsletter list   Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

"I was building an empire on quicksand." When burnout brought Monica Rogers to her knees, it became the wake-up call that changed everything. In this raw and beautiful conversation, she shares how breaking free from "good girl" programming led her back to herself, and why sometimes falling apart is exactly what we need.   If you've ever exhausted yourself trying to be perfect, swallowed your desires to keep the peace, or wondered who you'd be without all the rules you've been following, this one's for you.   Monica and Megan explore what happens when you stop chasing the outward quest and start the inward one instead. They talk about reclaiming your creativity, learning to trust your intuition again, and why approving of yourself might be the most radical thing you do today. You'll walk away with permission to say no, tools for silencing your inner critic, and a reminder that letting go of who you thought you had to be is how you find who you really are.   Pour yourself some tea and settle in. This conversation feels like coming home.     Connect with Monica   Follow her on Instagram Get access to create your own Bill of Rights     Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

This week, you’re hearing straight from Megan as she gives some real-life updates. Megan talks about her own very human journey through loss and recovery, including the part where even trauma therapists have control issues and “actually not fine, thanks” moments. She also dives into a big professional update… spoiler: she’s writing a book! Megan answers your questions, shares what’s been on her heart lately, and yes, talks about that Oprah episode on family estrangement.    Key Takeaways Living the Work: Megan opens up about the gap between teaching healing and actually doing it in real time. Life After Loss: She shares what her ectopic pregnancy taught her about grief, control, and choosing self-compassion over “fixing.” Big News: Megan announces her upcoming book and gives a glimpse into the healing framework behind it. Control Stuff: She talks about how hard it is to release responsibility for everyone else’s emotions and why the work always starts with her. Estrangement Real Talk: Megan breaks down why stepping back from family can be a boundary, not a failure. Speak the Fear: She explains why naming your fears early matters before they turn into walls, distance, or resentment.     Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

This conversation explores the very overlooked link between childhood trauma and how we show up in our friendships. We talk about the moments when old wounds get activated, the ways we over-function or under-function with the people we love, and why so many “good girls” feel ashamed of needing support in friendships at all.   We dig into self-attunement as the foundation for healthy relationships—because if you didn’t grow up with parents who attuned to you, it can feel foreign (or selfish) to turn toward yourself now. We break down why friendship feels so tender, why we often look for our friends to be the emotional parents we never had, and why internal self-care is the starting point for deeper, safer connection.   We also name the cultural silence around this topic: childhood trauma isn’t just about your family. It follows you into your adult relationships, especially your friendships. And healing requires both personal responsibility and the courage to let others show up for you. EPISODE TAKEAWAYS When we’re not attuning to ourselves first, our friendships become the place where our unmet needs spill out. Taking care of your emotional world isn’t selfish—it’s what allows connection to deepen. Self-attunement creates the safety needed for honest, nourishing conversations. Validation from friends is beautiful—but it can’t replace inner emotional care. Healthy friendships are built on a balance of self-responsibility and mutual support. Emotionally supporting yourself first prevents burnout, resentment, and over-functioning. The “dance” of friendship becomes easier when both people are attuned—to themselves and each other. Knowing your triggers and patterns enhances communication and reduces conflict. Personal growth directly expands the depth you can experience in friendships. Healing childhood trauma allows your adult friendships to feel more secure, reciprocal, and safe.   Connect with Stephanie Find her on InstagramVisit her website     Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"  

In this important conversation, therapist and creator Joe Nucci — author of Psychobabble: Viral Mental Health Myths and Why They Keep Us Stuck — joins Megan to unpack some of the most misunderstood ideas in mental health.   Together, they explore how the language of healing has evolved online, why “everything is trauma” thinking can oversimplify our humanity, and how self-awareness helps us distinguish between who we became to survive and who we truly are.   This conversation is for anyone who’s ever wondered, “Is this my personality, or my trauma response?” — and who’s ready to move beyond the labels to a more compassionate, nuanced understanding of themselves.   What You’ll Learn Why personality is often mistaken for a trauma response How to tell the difference between trauma adaptations and authentic traits The role of self-awareness in healing and growth Why oversimplifying psychology online can keep us stuck How to hold both nuance and compassion when exploring who you are   Connect with Joe Find Joe on Instagram Order his new book, Psychobabble Check out his website     Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"  

Summary   In this relatable conversation, Leah Marone joins Megan to unpack the idea of the “serial fixer” — those of us who feel deeply and instinctively step in to solve others’ problems. She explores why people with high emotional empathy often take on this role, how the need for connection can blur into control, and what it means to find balance between caring for others and caring for ourselves.   Takeaways A serial fixer is someone who naturally steps into the role of problem solver in relationships. This behavior often comes from a place of deep emotional empathy and a strong desire to ease others’ pain. The need to connect can sometimes turn into an urge to control, even when the intention is love. What looks like compassion may sometimes be an unconscious way of managing our own discomfort. Helping others can bring a sense of relief and purpose, but it can also be emotionally draining. The push-and-pull of fixing and control can shape the way relationships grow—or struggle. Gaining awareness of why we fix can open the door to healthier, more balanced connections. Our emotional intensity plays a major role in how we relate to those we care about. The longing for connection shows up in many forms—sometimes as love, sometimes as over-helping. Recognizing our inner fixer isn’t about judgment—it’s about self-understanding and growth.   Connect with Leah This link will take you to all the great ways you can connect with Leah, learn more from her and purchase her new book!!   Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

Summary   In this heartfelt episode, Megan Walsh sits down with Meg Bowman, a licensed nutritionist who blends science and compassion in her work on integrative clinical nutrition and mental health. Together, they unpack the deep connection between what we eat, how we feel, and the stories our bodies carry — especially how experiences like trauma can shape both our physical and emotional health.   Meg shares how she approaches nutrition not just as a matter of nutrients and meal plans, but as a healing process that honors both the body and the mind. The two explore the powerful role of the nervous system in eating behaviors, the gut-brain connection, and why personalized nutrition is key to real, sustainable wellness.   The conversation also touches on emotional eating, mindful parenting around food, and the thoughtful use of supplements. Through it all, Meg emphasizes compassion — encouraging listeners to approach food, and themselves, with curiosity, kindness, and the freedom to discover what truly nourishes them.   We Talk About Nutrition is both a bottom-up (body) and top-down (mind) process. Trauma can deeply affect physical health conditions like Crohn’s disease. The gut plays a major role in mental and emotional well-being. Nervous system regulation is essential for balanced eating. There’s no one-size-fits-all approach — personalized nutrition matters. Emotional eating can be met with compassion instead of guilt. Supplements work best when used intentionally and individually. Psychobiotics may support mental health and gut balance. Most importantly — it’s okay to start where you are and grow at your own pace.   Connect with Meg   Stay connected with Meg via Instagram Explore Meg's website and get her new book, This is Your Body on Trauma     Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"  

Summary   In this deeply honest episode of Good Girls Gotta Heal, I sit down with Katie Delimon, author, somatic coach, and truth-teller, to talk about what it really looks like to turn pain into purpose.   Katie shares her story of growing up in a web of family secrets, how those unspoken truths shaped her body and relationships, and what it took to finally start speaking honestly to herself and others. We talk about the messy middle of healing, the moments when your body remembers what your mind tried to forget, and how mindfulness, meditation, and honest communication can bring you back home to yourself.   If you’ve ever carried the emotional weight of what wasn’t said or learned to stay “fine” just to keep the peace, this conversation will remind you that healing starts when we tell the truth, even when our voice shakes.   We talk about How unprocessed trauma shows up in the body (and why awareness is the first step) The courage it takes to tell the truth about your story What happens in relationships when we finally stop pretending How mindfulness and meditation can reconnect you to your body’s wisdom Learning to trust your body after years of self-betrayal   Connect with Katie   Stay connected with Katie via Instagram Explore Katie's website     Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"  

Summary In this deeply tender episode of Good Girls Gotta Heal, Megan sits down with Claire Margit, a licensed massage therapist and embodiment expert whose personal story of trauma, loss, and recovery has shaped her life’s work.   Together, Megan and Claire explore what it really means to heal through the body — especially when life hands you seasons of deep grief. Claire opens up about her own path through trauma, addiction, and self-discovery, and how embodiment and community became lifelines when words weren’t enough.   Megan also shares from her own current grief process, reflecting on the old “good girl” patterns that still surface — the urge to hold it together, to overfunction, to keep feelings neat and private — and how this season has challenged her to practice what she preaches: slowing down, feeling instead of fixing, and allowing others to support her.   This conversation is an invitation to anyone walking through pain or loss: you can’t mess up your healing. You don’t have to do it perfectly. You just have to be present enough to let your body, and your people, help you through.   Connect with Claire   Stay connected with Claire via Instagram Explore Claire's website     Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

Summary In this episode, Megan Walsh and drama therapist Callum Fedele explore what it means to belong to yourself in a world that teaches you to perform. Together, they talk about identity, gender, and the invisible roles we learn to play — and how curiosity, compassion, and imperfection can become tools for healing.  Megan also shares her own story of how these themes play a large role in her inherited intergenerational trauma, and what it looks like to move beyond “good girl” conditioning into real, grounded self-acceptance. This is a tender, honest conversation about identity, belonging, and the lifelong journey of becoming who you really are. Connect with Callum Stay connected with Callum via Instagram Explore working with Callum through his website Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"  

Summary   In this episode of Good Girls Gotta Heal, Megan sits down with Shauna, a mother, entrepreneur, singer-songwriter, and author of the national bestseller You Are the Boss of You. Shauna shares her remarkable journey from being diagnosed with multiple autoimmune conditions to founding the wellness company, Alaya Naturals, all before the age of 40.   Together, Megan and Shauna explore the profound connection between emotional expression, creativity, and healing. From rediscovering the freedom of authentic self-expression through singing to confronting long-held fears and challenging family dynamics, Shauna reveals how embracing discomfort, uncertainty, and even anger can become powerful tools for transformation. Listeners will learn how to: Recognize the difference between performing for approval and authentically expressing themselves. Unlock emotional freedom by embracing vulnerability, rage, grief, and joy. Navigate hard conversations with compassion and clarity. Use curiosity and creativity as pathways to personal growth and healing. Apply practical tools from Shauna’s book to soften perfectionism, set boundaries, and advocate for your own well-being. This episode is for anyone ready to step into the unknown, trust themselves, and take the next best step toward living a freer, more embodied life.   Connect with Shauna Grab a copy of her book, You Are the Boss of You Follow her on Instagram Check out everything she has going on via her website.  Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here! Download Megan's FREE 8 episode private podcast "Healing Starts Here"

Summary   So many of us grew up holding family secrets — unspoken pain, conflict swept under the rug, or emotions we were told to hide. What we didn’t realize is that secrecy doesn’t just disappear; it lodges in the body, fuels anxiety, and keeps our nervous system on high alert.   In this episode of Good Girls Gotta Heal, Megan  talks with transformational life and business coach, Cari Rose, about how carrying secrets shapes the way we show up in our lives and relationships. She unpacks the connection between secrecy and trauma, and why speaking truth — in safe, aligned ways — can be profoundly healing.   You’ll hear how nervous system regulation and spiritual alignment can support you in releasing what’s been hidden, so you can feel more whole, authentic, and at peace.   This is an invitation to stop carrying what was never yours to hold — and to discover that truth doesn’t destroy connection. It opens the door to real healing.   Connect with Cari   Follow her on Instagram Check out her website Join her in Wholly Shift starting September 15th using code: HEAL111   Connect with Megan   Follow Megan on IG  Learn more about how to work with Megan here!

Summary In this episode, Megan sits down with therapist Stephanie Ellis to talk about a struggle so many strong, independent women face - being the one who does it all, while quietly neglecting your own emotional needs. Together, they unpack why over-functioning feels like second nature, how family dynamics shape the way we show up, and what happens when unprocessed trauma shows up in our bodies as stress or health issues.   Stephanie shares her personal story and professional insights, offering a compassionate look at what it really takes to step back, set boundaries, and let yourself be supported. They also explore the power of somatic healing, self-advocacy, and vulnerability in creating real change.   If you’ve ever felt like you’re carrying the weight of the world and still wondering why it never feels like enough, this conversation will remind you that your needs matter, too. You’ll walk away with practical ways to start recognizing what you need emotionally, and how to find safe, supportive spaces to heal and connect.   Connect with Stephanie   Follow on instagram Access her resources   Connect with Megan    Follow Megan on IG  Learn more about how to work with Megan here!

Summary If you’ve ever dreaded a hard conversation - your stomach in knots, rehearsing what you’ll say in your head - this episode is for you.   In this week’s Good Girls Gotta Heal, I’m pulling back the curtain on my own life lately - what’s been helping me rest, reconnect with my inner child, and navigate those moments of grief that sneak up on you. I share how music has become an unexpected bridge to my younger self, and how watching my son’s emotional development has taught me more about boundaries, comfort, and connection than any parenting book ever could.   But most importantly, I walk you through my 10-Step Connected Conversation Framework - the exact steps I use (and teach) to approach the conversations we’d rather avoid. From preparing your heart and mind beforehand, to using “I” statements that lower defenses, to validating the other person’s perspective, this framework helps you show up calm, clear, and compassionate - without abandoning your own needs.   Because you can say hard things - and still leave the conversation feeling connected, understood, and proud of how you showed up.   What You’ll Learn in This Episode: Why rest isn’t a luxury - it’s essential for emotional clarity How music can be a surprising tool for inner child healing The quiet ways grief resurfaces on meaningful dates How children’s emotional growth can mirror (and teach) our own The 10 steps to approaching any hard conversation with confidence and care   Click here to download my free e-book “You Can Say Hard Things” to have this framework right at your fingertips!

Summary In this deeply heartfelt episode of Good Girls Gotta Heal, Megan welcomes Jeanette, founder of Sober Curiosity and a former therapist and daily drinker who now helps others reimagine their relationship with alcohol.    Jeanette shares her personal journey from emotional neglect and early coping through alcohol to building a healing, sober life grounded in compassion, self-trust, and empowerment. She introduces her four-pillar sobriety framework - Values, Beliefs, Skills, and Mindset - which offers a shame-free and holistic approach to navigating sobriety or simply questioning your alcohol use.    Together, Megan and Jeanette explore how childhood trauma, emotional deprivation, and societal conditioning contribute to our substance use patterns, and how healing begins by asking: Would my life feel better with less alcohol? This episode is a gentle invitation into curiosity, reflection, and reconnection with your authentic self.     Connect with Jeannette   Check out her offerings from her website. She has free resources, self-paced courses, workshops and 1:1 coaching.   Connect with Megan    Follow Megan on IG  Learn more about how to work with Megan here!

Summary What happens when the “good girl” identity you built your life around no longer fits?   In this episode of Good Girls Gotta Heal, Megan Walsh sits down with Kristina Mancilla, host of Good Girl Gone Human, for a powerful conversation about untangling yourself from the expectations that once felt like survival.   Kristina opens up about what it meant to leave behind her religious community, navigate divorce, and step into single motherhood—all while trying to reconnect with her true self. Together, they explore how the “good girl” script shows up in our relationships, how healing often requires both grief and joy, and why creating safe, honest community spaces (like women’s circles) is essential to growth.   If you’ve ever felt like you had to hold it all together to be “good,” this conversation will remind you that your wholeness—not your perfection—is where your power lives.   Topics we cover: ✨ Shedding the good girl identity ✨ Healing after religious deconstruction ✨ The loneliness and liberation of change ✨ Creating safe spaces for real connection ✨ Radical responsibility in relationships   Connect with Kristina Check out her podcast, Good Girl Gone Human and follow on Instagram Get more information and inspiration on her Women's Circles by following her on Instagram   Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here!

Summary In this powerful episode of Good Girls Gotta Heal, Megan sits down with relational therapist Emily Powell to demystify Internal Family Systems (IFS) therapy. If you've ever wondered how to truly heal from relational and attachment trauma, this conversation is for you.   Emily shares her journey into therapy and breaks down the compassionate framework of IFS, helping us understand our "parts" – those protective aspects that try to keep us safe, and the younger, exiled parts that carry our deepest wounds. We dive into the profound significance of the therapeutic relationship itself as a key intervention, and how working with your parts can help you separate your identity from your struggles.   You'll hear why Emily emphasizes that there are "No bad parts, just parts trying to protect us," and how cultivating compassion for all of yourself is essential for true transformation. This episode is packed with insights on how IFS can help you connect with your body, understand your emotions, and ultimately, embark on "such powerful work" towards inner healing.   Tune in to learn: Why understanding your internal "parts" is a game-changer for healing. The vital role of compassion in your healing journey. How IFS helps you navigate past trauma and build healthier relationships.   Get ready to gain a new, gentle perspective on your inner world and discover the transformative power of IFS therapy.   Connect with Emily Find her on Instagram  Explore her website   Connect with Megan Follow Megan on IG  Learn more about how to work with Megan here!

Summary Ever feel like you're doing all the "right" healing things, but still feel stuck, numb, or overwhelmed?   In this Q&A episode of Good Girls Gotta Heal, Megan gets real about the messy middle of healing. She answers listener questions about navigating emotional triggers, the power of grounding when you're activated, and why emotional numbness is actually your nervous system trying to protect you.   You'll also hear about the importance of inner child work, how to recognize toxic dynamics, and what it really takes to let go of people who aren't safe for you - especially when it feels impossible.   If you’ve ever felt like you're “too much,” “too sensitive,” or like you should be farther along by now... this one’s for you.   You are not broken. You are healing.   Connect with Megan Follow Megan on IG    Learn more about how to work with Megan here!   Are you ready to gently heal your inner child with a supportive, step-by-step approach? Click HERE to enroll in The SAFE Approach to Inner Child Healing today and get $100 off using code HEAL.