Tuned In The Podcast with Mary Hopper

In this episode, I’m diving into three often-overlooked senses that play a huge role in how we regulate ourselves, calm our nervous systems, and feel more in tune with our bodies: vestibular, proprioception, and interoception. You’ve probably heard me talk about the five common senses before but this conversation is about going deeper and understanding how these “hidden” senses influence everything from our anxiety levels to our energy, coordination, and mood.If you’ve ever felt overstimulated, out of balance, or like your emotions are on edge, there’s a good chance your sensory input is either too much or not enough. I’ll walk you through practical examples of how to give your body the input it actually needs, like swinging, lifting, or simply noticing that tight feeling in your chest, and why that awareness is key to regulation. You’ll also hear why tuning into your body is the first step toward showing up more present, calm, and connected in your daily life.Resources:Tuned In Membership

In this special bonus episode, I’m inviting you to join me for the Grounded + Grateful Challenge happening November 1st through 28th. If your energy feels scattered, your thoughts are racing, or you’re just living on autopilot lately, this is your gentle nudge to reset. We’ll be doing short, daily rituals—five minutes or less—to bring you back into your body, anchor into the present moment, and start noticing what’s actually working in your life. Gratitude can shift everything from your energy to your cortisol levels (yes, really). And with each small practice, you’ll build more resilience, calm, and joy. I can’t wait to share this with you.📌 Join the challenge here: https://maryhopper.myflodesk.com/grateful📌 Upgrade to join the challenge Telegram group: https://maryhopper.thrivecart.com/gggupgrade/

This bonus episode is your official invitation to the Grounded + Grateful Challenge, my newest offering that begins November 1. It’s a 28-day practice designed to help you come back to yourself and your life, one simple daily ritual at a time. Every day, you’ll receive a short email with a quick reflection or action to ground you in gratitude—something that takes 5 minutes or less, but adds so much more to your day. There’s also a private Telegram group where you can connect with others doing the challenge and share what this work is bringing up for you. I’ll be right there with you, every step of the way. Sign up for the free challenge: https://maryhopper.myflodesk.com/gratefulUpgrade to join the Telegram group: https://maryhopper.thrivecart.com/gggupgrade/

This episode is a follow-up to my earlier conversation with Coach Mack about nighttime phone use, but this time it’s just you and me chatting about practical, doable ways to use your phone less because let’s be honest, it’s way too easy to spend half the day staring at that tiny screen. I walk you through how I’m creating boundaries for myself, including physically putting my phone away, deleting apps, and deciding what kind of relationship I actually want to have with this device. You’ll hear me reflect on my own habits, from Instagram scrolling rabbit holes to setting “no phone” date nights on Fridays.I also share some tips I’m using to stay present, like doing a quick body scan or box breathing instead of defaulting to my phone whenever I’m waiting. Whether you’re looking to reclaim your mornings, stop texting all day long, or just feel more grounded, this episode offers simple and supportive ideas for reducing your screen time and coming back into your life, right here, right now. I hope it encourages you to set your own boundaries and ask what you really want from your phone use moving forward.ResourcesLast week's episode with Coach Mack1:1 Coaching Packages Available

In this honest and unfiltered conversation, I sit down with Coach Mack to talk about something we all struggle with: our phones. We get into how our phones are quietly hijacking our attention, our clarity, and even our connection to our bodies. And about the real costs of constant notifications, the stress of always being "on," and why so many of us feel overwhelmed but keep reaching for our screens anyway.Mack and I share our own struggles with phone use and what we’re learning about intentional time and setting scrolling boundaries. This isn’t about swearing off your phone forever. It’s about getting curious. It’s about asking yourself: Do I even know what’s going on in my mind when I’m constantly plugged in?If you’ve ever felt like you’re “too distracted”, this episode will help you start tuning back in and begin reflecting on whether your current habits are serving you.Resources:Coach Mack's podcast, Daily Bit of FitMy previous episode with Coach MackMy Tuned In program

In this episode, I sit down with Dr. Sam Chernak for a blunt, bold, and deeply meaningful conversation about resilience, strength, and the stories we tell ourselves. Sam shares her unapologetic perspective on why it’s time to stop letting our inner critic run the show and how we can take back our power: mentally, emotionally, and physically.We talk about the labels we give ourselves, the shame cycles that keep us stuck, and how to get out of them by tapping into our truth. Sam also shares how her own healing journey helped her connect back to her body, and why movement, curiosity, and radical honesty are the keys to showing up as your whole, strong self. If you're ready for a kick in the pants and a dose of soul nourishment, this one's for you.ResourcesSolid in Self ProgramDr. Sam Chernak on Instagram

In this episode, I sat down with Renata Trebing, an intuitive nutritionist, spiritual guide, and overall beautiful human, to talk about food in a way that goes far beyond macros or meal plans. Renata shares how she went from years of struggling with her relationship with food to seeing it as a sacred, nourishing, and intuitive experience.We talk about how many of us are disconnected from our bodies, how important it is to explore how we truly feel about food and cooking, and how small mindset shifts can transform our relationship with nourishment.This conversation is a reminder that food is more than fuel. It's communication. It's love. It's energy. If you’ve ever struggled with guilt, restriction, or overthinking around food, Renata’s story will feel like a breath of fresh air. She reminds us to bring curiosity and grace to the table, literally, and to trust that your body and spirit are always guiding you toward healing.Resources Mentioned:Follow Renata Trebing on InstagramSlow Down PodcastSlow Down Retreat (Oct 23–26 in Clear Lake, Iowa)

In this episode, I sat down with Coach Mack (aka Mackenzie from Running with Bacon) to talk about what no one wants to hear but everyone needs to hear: doing the boring stuff is what actually moves the needle. Mack brings her signature mix of real talk, humor, and habit-building brilliance as we dig into why consistency with the simple things - like walking, drinking water, and eating some protein - is where the real transformation happens.We talk about the mindset shift that makes habits stick, how to stop chasing shiny health trends, and why it’s so hard to celebrate the “boring wins.” Mack has a way of making you feel seen, encouraged, and fired up to take action, all without needing a dramatic overhaul of your life. If you’ve ever thought “I know what to do, I just can’t stick with it,” this one’s for you.Resources MentionedFollow Coach Mack on InstagramSolid in Self program

If you’ve ever stared at a wall of herbal supplements wondering where to even begin, this episode is for you. Tiffany Hoehne is back, and we’re breaking down the top five herbs she recommends for starting a self-healing journey. Whether you’re dealing with stress, fatigue, gut issues, or hormonal shifts, these beginner-friendly herbs offer real support without overwhelm.Tiffany keeps it simple and relatable as we talk through how to use herbs like nettle, chamomile, lemon balm, and more in everyday life. You don’t need to be an expert or have a huge budget to start using plant medicine. All it takes is curiosity and a willingness to listen to your body. This is the perfect follow-up to our last conversation, and it’ll give you the tools to get started in your own herbal journey.Resources MentionedTiffany Hoehne on Instagram

This week, I’m joined by herbalist Tiffany Hoehne for a conversation that blends ancient plant wisdom with modern-day self-care. Tiffany shares her journey from a childhood surrounded by nature to becoming a full-spectrum doula, herbalist, and guide for women looking to reconnect with their bodies and inner knowing. We talk about how herbalism isn’t just about remedies, it’s a path to healing emotional wounds, honoring our cycles, and remembering what our grandmothers once knew.If you’ve ever felt curious about herbs but unsure where to start, Tiffany makes it incredibly approachable. She walks us through easy, accessible ways to bring herbs into your life and explains why tuning into your body is the real first step. This episode is a beautiful reminder that healing doesn’t have to be complicated, it can start with a single cup of tea.Resources MentionedTiffany Hoehne on Instagram

We’ve come to the final episode in the Solid in Self series, and today is all about your mind. This part of self-care is often overlooked, but it’s critical. Our thoughts shape how we feel, how we act, and how we connect with the world around us. If you’ve been feeling scattered, anxious, or mentally exhausted, this episode will walk you through gentle, realistic ways to calm the mental chaos and reclaim your inner clarity.From delegation and brain dumping to meditation, music, and even simply slowing down, I’m sharing my go-to practices that support mental wellness in daily life. You don’t need to be perfect or do it all at once. You just need to commit to one small ritual that makes space for your mind to breathe. Solid in Self gives you the tools to do just that. Let’s wrap up this series with an invitation to be more present, more peaceful, and more solid than ever.ResourcesSolid in Self – 4-month transformational program for holistic self-careSlow Down Retreat

In this third episode of the Solid in Self series, we’re exploring the spiritual part of your health; the part that often gets pushed aside in the busy, noisy world we live in. I’m not here to tell you how to be spiritual or what belief system to follow. This is about reconnecting with your inner world, your soul, and the bigger picture of your life in a way that feels authentic to you.Whether it’s pulling an oracle card, sitting in stillness, tapping into your creativity, or standing barefoot in the grass, your spirit needs tending too. I’ll share ideas and practices you can try that help deepen your sense of connection, both to yourself and to something greater. No pressure, no rules, just an open invitation to explore what being spiritually well might look like for you.ResourcesSolid in Self – 4-month transformational program for holistic self-care

This episode is all about your heart... not just emotionally, but energetically and relationally. As part two of the Solid in Self series, we’re diving into what it means to care for your emotional health in real, grounded ways. Our emotions steer the ship, and if we ignore them, they tend to drive us into some messy waters. But when we pay attention, when we give ourselves space to feel and process, we find clarity and calm in the chaos.I’ll walk you through the emotional care tools that have changed everything for me: morning pages, cycle tracking, conscious friendships, honest communication, and radical responsibility. These aren’t just feel-good ideas, they’re practices that bring you home to yourself. If your emotions have been running the show lately or you’ve been craving more inner stability, this one’s for you. Let’s get back in tune with your heart.Resources Solid in Self – 4-month transformational program for holistic self-care

Welcome to the first episode in a special series dedicated to the core of my Solid in Self program. Over the next few episodes, I’ll walk you through what it really means to care for yourself holistically, starting with your body. Because let’s be honest, without energy, vitality, and a grounded connection to our physical self, everything else in life feels heavier. So today’s focus is all about the physical realm and how we can better support our bodies with simple, intentional practices.From sleep to hydration, from cycle-based eating to sensory input, we’re diving into what it actually looks like to take care of your body in a way that’s sustainable, nourishing, and aligned. This isn’t a to-do list or another thing to fix, it’s a reminder that your body is your partner in this life. Let’s learn how to listen, support, and love it with purpose.Resources MentionedSolid in Self – 4-month transformational program for holistic self-care

In this episode, I’m diving into something one of my clients recently asked for: more conversations about relationships. So I hit record with nothing prepared and let it flow from the heart—because relationships are at the center of everything I do. But before we can talk about our connections with others, we have to start with the most important relationship we’ll ever have: the one with ourselves.I share why self-trust, boundaries, and emotional honesty are essential to every other relationship in your life. I also open up about my own healing journey—especially with my dad—and how reclaiming my power, telling the truth, and choosing connection over resentment changed everything. If you’ve been carrying relationship wounds, questioning your role, or craving more meaningful connection, this is your invitation to begin again—starting with you.Resources Tuned In MembershipSolid In Self Program